4 Nutrition and Fitness Facts That You Probably Didn't Know
By [http://ezinearticles.com/?expert=J._R._Anderson]J. R. Anderson
These days there is so much junk that clogs up the internet in regards to fitness that it's hard to keep up. With new research coming out daily, it's difficult because what you know now can be obsolete tomorrow. Let's look at four of the more interesting tidbits that we all should be more educated about.
1. How many should I cut to lose weight?
There are roughly 3500 calories in one pound of body weight. So if you were to have a 500 calorie a day deficit in your diet then you could potentially lose a pound per week. That being said, as you cut your calories to a certain extent your metabolism starts to slow down. Instead of cutting 500 calories form your diet; try cutting only 200 calories (1800 daily calories). This sets yourself up for a more sustainable weight loss that can take you further then quick diet restriction.
2. Can I spot-train to burn specific regions of fat?
Nope you sure can't! Doing all those crunches will not reduce the fat specifically from the abs but it will cause muscle growth there. Through your diet you can decrease the fat throughout your body which will help the muscles underneath that region show more. That is exactly how you get toned.
3. Are all supplements the same?
First and foremost, multivitamins are great for overall health and immune function. The problem is that many multivitamins are not absorbed very well by the digestive system because they are synthetics. Likewise, a Consumer Report study indicated that almost all store-bought pill multivitamins were practically the same; so buy the cheap stuff! An alternative is liquid multivitamins. They are easier to take for those that have problems swallowing pills and they have been found to be absorbed faster (already dissolved and ready to use) then pills.
4. Should obese individuals start-off with running?
Obese individuals should not start off on a running routine because it can lead to injury and dropout from the exercise routine. Being obese puts more pressure on your joints, especially when running on pavement; the constant joint pounding can cause injury. Starting out too hard too fast can cause the individual to be sore or just quit the program. One way to begin is by briskly walking for 45 minutes each day until you build up your exercise efficiently and lose body weight. Eventually you can progress into a running routine.
Conclusion
New research always is coming to light that shapes our views on fitness. Keep these four topics in mind next time you are trying to lose weight, choose a multivitamin, or develop an exercise plan!
If you would like more information on at-home fitness or living a healthy sustainable lifestyle check out [http://www.alwaysactiveathletics.com]Always Active Athletics. There you'll find convenient, sustainable exercise and nutrition tips to help you get the results you want and deserve!
Article Source: [http://EzineArticles.com/?4-Nutrition-and-Fitness-Facts-That-You-Probably-Didnt-Know&id=8275525] 4 Nutrition and Fitness Facts That You Probably Didn't Know
5 Low Fat Alternatives to Butter and Margarine
By [http://ezinearticles.com/?expert=Jennifer_L_Blair]Jennifer L Blair
Too much of anything is bad for you. Dieticians and physicians have been saying for years that butter and margarine are unhealthy for us, but yet many people still use them as their preferred spread for bread, toast and crackers. It doesn't have to be this way though. There are plenty of delicious and low fat alternatives to butter and margarine that many people don't even consider. Read on for a look at five delicious low fat alternatives to butter and margarine.
Avocado
Avocado is a delicious and healthy alternative. This alternative is easily spread on bread, toast, crackers, as an addition to a sandwich or as a simple snack. Avocado will give your ordinary food a kick of something new, and it's very healthy too.
Olive Oil
Olive oil is an excellent alternative. While butter and margarine is loaded with saturated fat, olive oil is much healthier alternative. Olive oil is great to dip bread in, as a marinade for chicken, fish and meat, over pasta and even in a salad. Don't let butter or margarine hike up your saturated fat count; instead let olive oil transform your dish.
Cottage Cheese
This may sound like a strange addition to this list, but cottage cheese is a worthy substitute. Cottage cheese is rich in calcium and offers a delicious taste that you otherwise would not find with butter and margarine. Cottage cheese can be found right in the dairy section of your supermarket. Just walk past the butter or margarine on your way.
Peanut Butter
Peanut butter is an old favorite. Any adult or child who doesn't have a nut allergy will likely have fond things to say about peanut butter. Well guess what? It's healthy, too. Peanut butter can invigorate a dish, create a filling snack and tastes great on bread, toast and crackers. Do you remember all those peanut butter and jelly sandwiches that your Mom fed you when you were young? They were for your own good.
Light Cream Cheese
Light cream cheese is another addition to this list that may surprise you. Light cream cheese is actually a healthy alternative to butter and margarine. Note that this only applies to the light version. Light cream cheese has significantly less saturated fat than butter or margarine and it has a delicious sour taste to it that can help bring breakfast, desserts or other dishes to life.
When you are looking for alternatives to butter and margarine, look for healthy options that can help bring your dishes to life. With so many options on the market such as Dijon mustard, low fat ranch dressing, low fat mayonnaise and more, you will likely never look at butter or margarine the same way again. Why opt for a spread that is loaded with saturated fat when you can select a spread that is delicious and features a low fat content? This list is just the tip of the iceberg, and there are plenty of options on the market for you to choose from.
Jennifer L Blair encourages you to visit http://www.inspirationalhealthfitnessnutrition.com/ to get more information on health, fitness, nutrition, weight loss, and clean eating.
Article Source: [http://EzineArticles.com/?5-Low-Fat-Alternatives-to-Butter-and-Margarine&id=8280502] 5 Low Fat Alternatives to Butter and Margarine
The Top 5 Stress Fighting Foods
By [http://ezinearticles.com/?expert=Megan_A_Ware]Megan A Ware
While you may have already heard that exercise is extremely effective at treating depression, anxiety and stress, did you know that the foods you consume can also be used to boost your mood and relieve stress?
A research group in the UK recently launched The Food and Mood Project, which helped to identify "food stressors" and "food supporters," that either exacerbate stress or help to relieve it.
Nearly 90% of the projects' participants reported that their mental health had improved significantly with changes in diet.
Participants reported that cutting down or avoiding "food stressors" like sugar, caffeine, alcohol and chocolate had the most impact on mental health, along with consuming more "food supporters" like water, fruits and veggies and oil-rich fish.
If you're feeling stressed or need a boost in your mood, try incorporating these Top 5 Stress-Fighting Foods into your diet:
1. Heart-healthy nuts such as almonds and walnuts contain tryptophan, an amino acid which helps to promote relaxation and boost serotonin, low levels of which can contribute to moodiness and depression.
2. Leafy greens like spinach and kale are great sources of magnesium, a mineral which helps improve your body's response to stress and may even prevent migraine headaches.
3. Fruits that are high in vitamin C, like oranges, which help to fight stress-related free radicals.
4. Omega-3 rich fish like salmon and albacore tuna can also boost serotonin levels and regulate anxiety related hormones like cortisol.
5. Foods that are high in B-vitamins, such as eggs and oatmeal, which can combat stress by maintaining nerves and brain cells health and by converting food into energy for the body.
Don't get your nutrition information from a random blog or your friend's Facebook page... go to a professional-- a Registered Dietitian. Visit my website at http://www.meganwarerd.com for answers to all your nutrition related questions and new healthy recipes posted weekly.
Article Source: [http://EzineArticles.com/?The-Top-5-Stress-Fighting-Foods&id=8316926] The Top 5 Stress Fighting Foods
9 Real Superfoods: Eat Foods That Help You Flourish
By [http://ezinearticles.com/?expert=Greg_Bastin]Greg Bastin
Avocado - With a creamy texture and rich taste, avocados offer many health benefits.
They contain mostly monounsaturated fat that is easily used for energy. Avocados have 20 critical nutrients like vitamins C, E, B, fiber, potassium, and more. Monounsaturated fat is a "good fat" which can cut cholesterol and lower the risk of stroke and heart disease when replacing other fats.
People who eat avocados have an improved overall diet quality, nutrient intake, and a reduced risk of metabolic syndrome compared to those who don't. The thick outer skin protects the inner fruit from pesticides so they are one of the safest foods to buy non-organic.
Tea - Green tea just might be the healthiest beverage in the world.
It can benefit nearly every system of the body including the heart, brain, and more along with boosting fat loss.
Its health benefits come primarily through polyphenols, commonly called catechins. Tea also has caffeine and theanine for smooth energy. The most potent catechins, EGCG, may help fight against free radicals. Tea consumption can improve alertness, mood, and attention.
Leafy Green Vegetables( kale, spinach, broccoli...) - Leafy green vegetables are one of the most concentrated sources of nutrition.(per calorie) They have many minerals (magnesium, calcium, potassium, manganese, and iron), vitamins (B, C, E, and K) and fiber.
Leafy greens have a variety of valuable phytonutrients like beta-carotene, lutein, and zeaxanthin. Dark green leaves even contain small amounts of omega-3 fats. Every vegetable offers unique nutrition so enjoy a wide variety.
Coconut oil - Coconut oil is one of the most versatile oils around.
The MCT's, medium chain fatty acids, in coconut oil are more efficiently used for energy than other fatty acids, proteins, starches, or sugars.
It is important to know that saturated fatty acids are not linked to cholesterol or an increased risk of cardiovascular disease. The initial research was based around small poorly designed trials. Recent large scale studies have not shown any correlation between heart disease and saturated fats. Coconut oil is comprised of up to 90% saturated fats. The lipid composition of coconut oil actually promotes a healthy ratio of cholesterol with studies showing an improved LDL:HDL ratio.
Coconut oil can even limit abdominal fat gain when used as a replacement for other highly processed and oxidized vegetable oils.
Get lasting energy from coconut oil.
Dark Chocolate - Dark Chocolate contains key nutrients that provide numerous health benefits.
Choose minimal processing when looking for chocolate, the closest to the raw cacao bean. Look for at least 70%+ cacao for the maximum benefits.
Dark chocolate is rich in many nutrients and powerful antioxidants. It has an excellent fatty acid profile of mostly saturated and monounsaturated fats which provide natural energy. Dark chocolate can improve several important risk factors for heart disease, protect the skin against sun-induced damage, and help improve brain function.
Chia Seeds - The chia seed packs an incredible amount of nutrition into a small seed. They are excellent sources of fiber, protein, omega 3 fatty acids, minerals, and antioxidants.
Just 2 tbsp of chia seeds has as much calcium as a half-cup of milk, 5 times more omega-3's than 1/4-cup of walnuts, as much potassium as a 1/3 of a banana, and double the fiber of a cup of oatmeal.
Chia seeds are incredibly versatile. They are great in nearly any beverage, smoothie, salad, or yogurt.
Grass Fed Butter - Grass fed butter contains more vitamins, minerals, antioxidants, and healthy fats than conventional butter. Good fats are extremely healthy and we don't do well without them.
It's deep rich yellow color means it's full of carotene and vitamin A. To top if off, It tastes better than ordinary butter. Put it on nearly anything for a great taste and enjoy the remarkable health benefits.
Wild Caught Salmon - Wild salmon is one of the most beneficial foods in the world.
They swim around free, eating what nature intended. Because of this, wild salmon are much better for you than farm raised salmon. Wild caught salmon has more healthy fats, minerals, vitamins, and antioxidants like astaxanthin.
A healthy diet contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, while some omega-6 fatty acids promote inflammation. Shockingly, the average american diet contains 10 - 25 times more omega-6 fatty acids than omega-3 fatty acids.
Farmed salmon have a poor quality diet. Because they don't eat what nature intended, they have much more omega 6 fatty acids. The omega 3 to omega 6 ratio is typically have 6 to 10 times higher in wild caught salmon than farm raised salmon.
How can you tell the difference? The flesh of wild salmon is bright red/orange, courtesy of its natural astaxanthin content. Farmed salmon is often very pale and food dyes are used for color. Wild caught salmon is also leaner with thinner white strips of fat. If the fish has white/pale flesh with wide fat marks, it is probably farmed.
Grass Fed Beef - Grass fed meat and grain fed meat are completely different foods. An animal's diet can have a huge impact on the quality of nutrition.
Grass-fed cows get more nutritious food that cows were meant to eat. Grass fed beef has more antioxidants, omega 3's, CLA's, minerals, and vitamins than conventionally raised grain fed beef.
The longer an animal feeds on grains the more the omega 3 and CLA content deteriorates. Grass fed beef has 2-6 times the amount of omega 3 fatty acids compared to grain fed. Many people already get too many omega 6 fatty acids and don't get enough omega 3 fatty acids in their diet.
Want to learn more about optimal nutrition and other foods to help you perform your best? Visit our blog at http://www.opportuniteas.com/blog/
Article Source: [http://EzineArticles.com/?9-Real-Superfoods:-Eat-Foods-That-Help-You-Flourish&id=8323061] 9 Real Superfoods: Eat Foods That Help You Flourish
Ten Reasons Why We Should Drink Beer
By [http://ezinearticles.com/?expert=Saso_Gjorevski]Saso Gjorevski
So the 10 reasons why it is effective are:
- Stronger Bones
Beer contains high levels of silicon, which is good for bone health.
Namely recent research shows that silicon and phytoestrogens contained in beer are essential for bone health. If you drink beer in moderate doses, then you feed the bones and prevents the risk of osteoporosis and chronic degenerative disease characterized by progressive deterioration of bone structure and frequent bone fractures.
Specifically, silicon plays an important role in the formation and maintenance of bones and relief of their mineralization.
In experiments on animals additional doses of silicon resulted in an increased bone density and bone strength. Food sources of silicon are beer, whole grains, pseudo - cereals, especially millet and beans. The silicon in the form of silicon dioxide is a common food additive, but has limited intestinal absorption, and not always enters the blood and reaches the site of action as silicon from beer.
In order to maximally exploit the benefits of beer you need to drink it in moderation doses. For women are allowed around 0.33 liters per day, while men can drink 0.65 liters of beer a day, normally with 4.5-5 percent of alcohol. In fruit beers limit is double bigger than at beer containing alcohol. Again, when it is a non-alcoholic beer than the recommended dose is the same as with other soft drinks (about 1 liter).
- Stronger Heart
Half a liter of beer a day reduces the risk of heart disease by 30 percent, because it increases levels of " good" cholesterol, which prevents clogging of arteries.
- Healthy kidneys
Scientists from Finland have been apart beer from other alcoholic beverages since they found that beer significantly reduces the risk of kidney stones.
- It strengthens the brain
The study conducted in 2005 on 11,000 older women showed that women who drink moderate amounts of beer on tests of mental ability have scores as they are 18 months younger.
- Reduces risk of cancer
The Portuguese study found that marinated cutlets in beer for 70 percent have reduced cancer substances that are created when meat is fried in a pan.
- Increases the level of vitamins
Those who drink beer have 30 percent higher levels of vitamin B6 in their blood than people who do not drink, and more than double than those who drink wine. Beer also contains vitamin B12 and folic acid.
- Protects against heart attack
Researchers at Harvard University found that moderate amounts of alcohol, including beer, help prevent blood clots that block blood flow to the heart, neck and brain and cause a stroke.
- Reduces the risk of diabetes
A study conducted in 2011 among 38,000 middle-aged men found that drinking beer reduces the risk of diabetes by 25 percent.
- Lowers blood pressure
Research on 70,000 women between 25 and 40 years showed that beer is better than wine in lowering blood pressure.
- Prolongs Life
In some researches about rel=nofollow [http://healthylifetricks.blogspot.com/2014/02/healthy-alcoholic-drinks.html]healthy alcoholic drinks in 2005 it is found that people who drink beer moderately live longer, thereby reducing the risk of heart disease, stroke and diabetes.
Beer is a natural and biologically balanced product that can be counted as a liquid healthy food. The energy value of a liter of beer fits the energy value of a liter of whole milk. Many doctors agree that small amounts of beer (half liter per day) favorably affect some serious diseases and prevent the occurrence of others. However, you should drink carefully, as it contains a certain percentage of alcohol.
For more info about other topics connected with healthy life and natural healing please visit: http://healthylifetricks.blogspot.com/
Article Source: [http://EzineArticles.com/?Ten-Reasons-Why-We-Should-Drink-Beer&id=8329164] Ten Reasons Why We Should Drink Beer
How to Stay Healthy on a Budget
By [http://ezinearticles.com/?expert=Greg_Bastin]Greg Bastin
It's easier to stay healthy on a budget than you might think.
Shop Bulk - Bulk foods cost much less than their individually packaged counterparts
You get a lot more for your money without the packaging, labeling, and advertising.
Bulk foods need less energy to produce and cut the amount of waste going into landfills.
Some of the most common items found in bulk include: beans, cereals, confectionaries, flours, grains, herbs, spices, nuts, oils, pastas, sweeteners, coffees, teas, laundry detergents, and soaps.
You can split large bulk purchases between friends and family for easily managed portions.
Buy Local - Connect with your local farmers.
It's often cheaper than buying from the grocery store and much healthier. If you can, take a trip to the farm. Visiting the farm brings out a much deeper connection to the food you eat.
I spent hours touring Greener Grass Farms and it was incredibly informative and entertaining. They put a lot of care into raising happy animals that have everything needed to thrive. If you are near southwest Michigan I highly recommend visiting.
Ditch the Gym Membership - Most gym goers spend nearly $55 a month for a membership that can go unused for months at a time. 2 out of 3 people with gym memberships never use them. About $12 billion is spent annually on unused gym memberships.
If you are not using your gym membership, cancel it.
You can get a great workout at home doing exercises like push ups, squats, and pull ups. There are many free yoga or fitness programs online to get yourself in great shape that only need some open space.
Many communities offer walking or biking trails, tennis courts, and pools for a low-cost or free. Take advantage of everything around you to get active and in shape.
Garden - Growing your own food is like printing your own money. It also provides the freshest and highest quality food.
You don't need to dig up your back yard, either. A window box or houseplants are a great way to start.
A growing number of studies find mental and physical health benefits that extend far beyond the exercise and fresh air.
Simply looking at a garden can generate changes in blood pressure, heart activity, muscle tension, and brain electrical activity. Gardens look beautiful and invoke calming, happy emotions, plus they save money.
Buy Frozen - Frozen foods can have as much or more nutrition than fresh foods. This is because they are picked when they are perfectly ripe and flash frozen to lock in the nutrients.
Fresh produce is priced seasonally. In season it's cheap, when it's not it's expensive. One of the biggest bargains is frozen spinach, a $1 bag in the freezer is equal to ~$5 of fresh spinach.
Want to learn more about health and nutrition, visit our blog http://www.opportuniteas.com/blog/
Article Source: [http://EzineArticles.com/?How-to-Stay-Healthy-on-a-Budget&id=8332703] How to Stay Healthy on a Budget
8 Supercharged Foods
By [http://ezinearticles.com/?expert=J._R._Anderson]J. R. Anderson
Are you feeling worn down and fatigued? Before you reach for that energy drink try some of these all natural supercharged energy foods to put that pep back in your step!
1. Eggs - Eggs contain a ton of protein and numerous vitamins including many B-vitamins and vitamin D in a small package. Vitamin D helps keep your immune system running smoothly while B-vitamins help convert food into energy. Talk about a substantial energy boost.
2. Sweet potato - Being a carbohydrate, sweet potatoes pack a punch when it comes to energy. They help fuel the body in the form of glucose which energizes the brain and central nervous system (plus a bunch of other functions). The high carb load of sweet potatoes along with its load of vitamin A and C will help you stave off fatigue any time of the day with a perfect snack.
3. Honey - Want nature's natural energy drink? Try a spoon full of honey! It helps refuel and replenish muscles during and after a workout due to it acting as a time released sweetener.
4. Bananas -Bananas are loaded with fructose, sucrose, and glucose, this can provide a substantial boost of energy. But combine this with its high fiber load and you get a sustained boost of energy.
5. Spinach - This food rocks! Spinach is one of the most nutrient dense foods there is. Loaded with iron, vitamin C, and antioxidants spinach provides a great energy boost by replenishing any nutrients you may be running low on which helps make the body run more smoothly, leaving you feeling revitalized!
6. Beans -Beans offer your protein and the energy boost of a carbohydrate! Likewise, beans are loaded with fiber meaning they will stick with you longer, balancing out your energy level. Plus they are loaded with magnesium and iron which can help boost energy levels.
7. Nuts - Nuts are of America's favorite snacks and for good reason. Nuts provide a ton of nutrients like manganese, riboflavin, copper, selenium, vitamin E and a good dose of heart healthy omega-3s. These nutrients will help your revitalize and reboost one handful at a time.
8. Yogurt - Protein plus calcium plus magnesium, yogurt offers a plethora of options that help energize us. Magnesium is crucial for energy release while the protein helps us stay fuller longer.
Bonus Supercharger: Exercise - Get out and exercise. Exercise is one of the best energy boosters there is. It gets your blood pumping, oxygen flowing and endorphins releasing to cause you to feel more energized but also just gives you a greater sense of well being. An endorphin rush can go a long way!
Need more at-home fitness and nutrition advice to accomplish your health goals? Visit [http://www.alwaysactiveathletics.com]Always Active Athletics where you will find your #1 source for at-home fitness!
Article Source: [http://EzineArticles.com/?8-Supercharged-Foods&id=8336924] 8 Supercharged Foods
