Fit for life

Are you fit for life!

Life is a gift to us and should be lived to the fullest, we all should become fit for life. Most of us came into this world blessed with healthy bodies, but unfortunately many of us do not maintain a fit lifestyle. We may not eat as we should, and so we have reduced, energy and vitality, which will have a negative effect. In addition, you can also reduce the number of years you may live.

How to become fit for life!

Proper nutrition and moderate exercise are very important in becoming fit. A healthy diet includes eating balanced meals such as grains, vegetables, fruits, dairy products, fish,poultry etc. Your activity level will determine the size of your servings from each group. A good rule of thumb is to limit the amount of food consumed that have little or no nutritional value. Another useful tip is to try to eat a variety of foods. The more colors and textures in your meals the better. Most of us do not eat properly, some because of hectic and or busy lifestyles. It is important to use a good multivitamin as a supplement when you find yourself not getting all the proper food groups. It is not good to depend solely on these multivitamins, proper nutrition is best. Regular exercise is also very important for staying fit for life and maintaining a proper weight.

fit for life and regular physicals!

It is a neccessity to see your Doctor at least once a year. I have had annual physicals with blood work for as long as I can remember. This has saved countless peoples lives by catching something early that could have otherwise been a death sentence. Don’t put yourself in a situation where you have unnecessary consequences due to lack of preventive maintenance.
A healthy and physically active lifestyle have positive effects on the body and promote overall  well-being. We are in control of most aspects of our health and there is no reason why we should not take it seriously. Do not abuse your body and expect it to keep coming back for more. I believe that you are reading this because you want to have a life with longevity. Take care of your body and it will take care of you. The final curtain call goes to the man upstairs, God Bless you and yours!!!

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Fitness For Life

It is saturated with images what sound is supposed to look like. Images of young and lean is everywhere. I am not so old, but the fact remains, you will never look as good as you (or at least as good as you could have) on 20. If you are 20 of the past that comes as a no result, but the fact is that probably you get rid of the idea that, in your opinion, you should see 20 anyway. Healthy doesn’t mean great shape and be healthy is just as good.

Let’s talk about what this means. Be in good shape means that you can run a mile pretty easily. I am not going to kill you and only you may be able to participate in the 5 k fun run and walk for charity without a heart attack during the first 3 k-and maybe even stop along the way. Great shape means that you can do the mile in under 6 minutes. It is the same mile, not quite with the same speed.

Show good means that you have about 15-20% of body fat as a male and 25%-30% female. This does not mean for males 10% and 15% for females. Can only be a few pounds of fat after all, and having six pack is highly overrated, particularly for women. If men wanted six packages for women will be born-men.

It is in decent shape means that you are probably not going to be the most stylish person exists when your friend asks to go water skiing, but you won’t be able to spend all day in a towel or cowering in the corner of the boat. Will probably take a few turns yourself and have a good time. It is a great figure means that go skiing all day and unable to walk to the next.

Regardless of how you see it, the more likely it is that you only think you want to be in great shape, but you no longer have the age, hormone or time to do this. So throw in the silly idea of Ditch and the decision-making process in slightly better condition over a longer period of time. If you start walking, jogging, shortly after the end of just one month. Slow and walk for one month and may cause a short run from time to time. before the end of the year and will be in a much better situation probably won’t believe-and I don’t even notice how easy it is to reach there, at least until you start.

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Is the New “High-protein Low-saturated Fat” Diet the Answer to Weight Loss?

The heated debate, within diet circles, that began a few years ago and continues today is over the effectiveness of the high-protein, low-carbohydrate, type diet versus its counterpart, the high-carbohydrate, low-fat diet.

To the delight of the Atkins diet enthusiasts, recent studies have suggested that a diet high in protein and low in fat has a greater effect on diet induced thermogenesis (calorie burning) than a high carbohydrate low fat diet.

Before we go further we need to familiarize you with a few terms we will be discussing in this article. Your total daily energy expenditure (TDEE) is the total energy your body burns in a day. TDEE consists of 3 components: diet induced thermogenesis (DIT), basal metabolism, and physical activity.

DIT is the increase in the body’s temperature that is caused by the digestion and absorption of a meal. This rise in temperature results in calorie burning. Yes, we actually burn calories simply by eating and scientists have long believed that DIT may be a factor, in reducing obesity; and that obese people may have defective DITs – although this hasn’t been proven yet. Once scientists identify the link between DIT and obesity on a molecular level, it could essentially pave the way for the development of drugs in the treatment of obesity. That’s still however, in the future.

In a recent study at the University of Arizona, published by the American College of nutrition, a group of young healthy women were given 2 sets of diets. (1) One diet was high in protein and low in fat and the other was high in carbohydrate and low in fat. Scientists were trying to compare the thermic effect (DIT) of protein versus carbohydrate during the digestion and absorption of meals. Keep in mind, as the body’s temperature increases (by DIT), so does the number of burned calories.

Evidence from this study showed that postprandial (following a meal) thermogenesis increased 100% more with the high-protein low-fat diet versus the high-carb low-fat diet. Although protein had a greater effect on DIT, the study did not evaluate weight loss or the long term effects of this type of diet. The results did suggest that this type of diet may have a positive effect on weight loss.

Scientists concluded that a diet high in protein, moderate in carbohydrate and low in fat contents may promote a higher rate of weight loss compared to the high carbohydrate, low fat diet. On the other hand, they also warn that high protein diets may affect kidney function in those that have kidney conditions, but not in healthy individuals.

Furthermore, they recommend daily protein intake should not exceed 2 grams per 1 kilogram of body weight. The American daily average is 1 gram per 1 kilogram. Further studies are required to assess the long term effects of high protein, low fat dieting.

It is important to keep in mind, however, that DIT or the thermic effect of a meal only represents 3-10% of total daily energy expenditure (TDEE). So we must keep things in perspective. Basal or resting metabolism accounts for up to 70% of TDEE and energy expenditure from exercise is responsible for the rest. Logic dictates, therefore that these two take precedence over DIT.

The other big influencing factor in weight loss is the reduction of daily food intake. Let’s look at the input/output equation: x (Input) – y (Output) = z. Daily output and total daily energy expenditure (TDEE) are the same thing. If you ate fewer calories (x) than your body burned (y), z would have a negative value. If you consumed more calories than your body expended, z would be positive. A negative balance in the equation results in weight loss, a positive value causes weight gain. It’s that simple.

In the above study, the high protein low fat type diet involves 2 factors of Input: Food composition and food quantity. In this diet, food composition (food selection) consists of a certain combination of macronutrients (high protein, low fat). Food intake (Input) affects the DIT which causes a certain increase (energy expenditure) on the Output part of the equation. And, as food composition varies so does the DIT. Food composition, though, can only have a limited effect on DIT. Remember DIT only represents 3-10% of the TDEE (Output). And food composition (high-protein, low-fat), accounts for a percentage of DIT, which represents even a smaller value. Food quantity, on the other hand, can have a tremendous effect on the equation – as it increases, the balance becomes more positive. If it surpasses TDEE then you gain weight – quite independently of DIT.

As a result, there can be a downside with respect to DIT involving the high-protein low-fat diet or any diet for that matter. With this diet, as protein intake increases so does the DIT. The problem is, however, that the food quantity (Input) also increases. The point here is that there is a limit to the amount of protein you can ingest before your body starts storing it as fat. Because DIT doesn’t account for expending a lot of calories (3-10% of TDEE), and food composition (high-protein, low-fat) accounts for a percentage of DIT, there’s only so much protein you can ingest before you start getting a surplus of calories. And excess dietary protein just as excess carbohydrate or fat is stored as fat in the body’s adipose tissue. The only other factor that can compensate for the excess of protein intake is an increase in exercise participation. Although, that would defeat the purpose for obvious reasons.

Physical activity, however, can have a large effect on the Output part on TDEE (Output). Not only does it account for a much larger energy expenditure than DIT, countless of studies have shown that regular physical activity actually increases basal metabolism, which accounts for up to 70% of TDEE. As a result, regular exercise participation essentially has a compounding effect on the calorie burning process.

As we can see then, the bulk of weight loss and weight gain comes down to the quantity of calories ingested (Input) and calories burned (output). Furthermore, exercise and metabolism are responsible for approximately 90%-97% of TDEE. Energy expenditure from DIT is almost insignificant in comparison. DIT is just not effective enough to produce a negative caloric balance independently of total caloric intake, energy expenditure from exercise and basal metabolism – especially for most overweight individuals. And it would be unrealistic for overweight or obese people to rely exclusively on DIT to lose weight. These people are either overeating, aren’t active enough or have low basal metabolic rates – or a combination of all three factors.

So, it still looks like there’s no easy way out – you actually have to work, if you you’re going to lose weight. The easiest way to achieve that is with the efficient use of all Input and Output components. That also means you must know your priorities. Most of your efforts should be spent in finding an adequate balance between a reduction of total daily caloric intake and a sufficient level of physical activity. And emphasis on DIT should take on a secondary role.

But wait, before you put on your running shoes and begin another diet plan, you might want to hear some very interesting news. There are certain cultures around the world whose diets contain just as much fat and carbohydrate (if not more) as in the American diet. Yet they are slimmer, and have much fewer occurrences of heart disease and cancer than their American counterparts.

Recent studies have shown that people in certain Mediterranean regions and in France manage to stay healthier and are less obese than those in other western countries. Let’s look at the French first.

In a study by Adam Drewnowski of the University of Michigan, scientists examined the eating habits of 1,637 men and 1,576 women in America and compared them to those of 5,000 French adults. They studied their overall diets based on diversity (foods from 5 major food groups), variety (total number of foods consumed daily) and moderation (according to USDA dietary guidelines). (2)

The results were quite surprising. They found that the French ate more foods that were higher in fat, saturated fat and cholesterol than their American counterparts. The study also showed that the French diet complied with very few of the USDA dietary recommendations for eating healthy. In addition, the findings showed that 99% of French women’s diets had saturated fat contents in excess of 10% of total daily calories. What’s shocking is that, on average, the French are thinner and have fewer occurrences of heart disease than Americans.

The possible harmful effects of the high fat content in the French diet, however, were offset by diet diversity and variety. Drewnowski pointed out that “the low fat approach is very good but not if it comes at the expense of dietary variety.”

The USDA recommends that diets should consist of a variety of foods. According to the American part of the study, just one in ten men and one in sixteen women consumed food from all five food groups (Meat, dairy products, fruits, vegetables and grains). The other thing is that the French have more active lifestyles than Americans do. Americans typically drive more, walk less and participate in more sedentary type of leisure activities.

Similarly, a Mediterranean diet study also showed that the diet was high in fat, more diverse and had greater variety than the American diet. According to research, certain Mediterranean people, particularly from the Greek island of Crete, had fewer cases of heart disease and were thinner than Americans.

The difference in this study, however, was a crucial finding that suggested food variety and diversity created a certain dietary ratio. This was a ratio between 2 types of fatty acids present in the Mediterranean diet. These fatty acids are found in plant sources and fall into 2 groups: The omega-6 and omega-3 fatty acids. You have probably heard of the multiple health benefits of these essential fatty acids many times before. They are called essential fatty acids (EFAs) because the body cannot produce them – they can only be obtained from food sources.

Although omega-6 fatty acids are essential to the diet, the omega-3 group has more significant therapeutic properties. Omega-3s contain powerful antioxidants that are known to fight against heart disease, lower blood pressure, strengthen the immune system, improve mood disorders to name a few.

The other benefit of omega-3s according to research is that they also have an amazing ability to control body fat. Omega-3s control the quantity of adipose (fat) tissue by regulating the amount of fat that goes into fat cells and the amount that is burned up for energy. (3, 4) Omega-3s have also been shown to increase fat oxidation in the body – the process by which fat is broken down and used as fuel for energy. (4) This further promotes a reduction in body weight that consists of fat mass.

According to scientists the key factor in diet composition is that the French diet and more so the Mediterranean diet consist of higher intakes of foods containing omega-3s than the American diet. In other words their diets contain a better (lower) omega-6 to omega-3 ratio than the American diet. And that’s the key. One of the main reasons Americans have lower intakes of omega-3s is because of their high intake of processed food. Food processing is largely responsible for removing a lot of the omega-3 content from food.

On the other hand the French and Mediterranean diets are more abundant in whole foods, fresh fruits and vegetables. And so their intake of omega-3s is considerably higher. In addition, the people of Crete eat 10 times more fish (rich source of omega-3s) than Americans do. Other important sources of omega-3s in the Mediterranean diet were: fish, purslane (wild plant high in omega-3 content), walnuts, figs and various other unrefined carbohydrates. By the way, the most abundant source of omega-3s is found right here in North America, and that’s flax seed oil.

As we can see, two different cultures manage to stay healthier and slimmer than North Americans while eating foods that contain high fat, carbohydrate and protein contents. The key differences are that their diets contain more unrefined foods; they consist of foods from all food groups and have more variety. As a result they have higher intakes of omega-3s (lower omega-6: omega-3 ratio) than other Western cultures. In addition, both these groups of people are more physically active than Americans.

Now, you can put on those sneakers and walk (or jog) to the supermarket for a new supply of fresh wholesome food. Click here for Diet Solutions!!!!

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Achieve Diet Fitness!!!!

So just what makes up a healthy diet? For many of us it really is hard to know just what makes up a healthy diet these days. But one thing is for sure in order to achieve diet fitness there are three basic concepts which all nutrition professionals agree should be part of this. In this article on diet fitness we will look at just what these three concepts are.

1. Balance

Providing balance in your diet means the intentional inclusion of different foods in proportion to each other based on the value that each food has for you to reach your total goal. For some people this choice of food may include a specific macronutrient balance. However many health organizations recommend that a diet should consist of a balance of carbohydrates (55-65%), proteins (10-15%) and fats (no more than 30%) of the total calories that you will consume. Whilst other diet programs recommend that the nutrient balances be altered to 60% carbohydrate, 10% protein and 30% fat. Also balance refers to you choosing healthier more often over those that are less healthy in the future.

2. Moderation

As the rise in obesity reaches epidemic rates one of the biggest concerns anyone should have is how much they eat. Where moderation is concerned the first thing a person needs to learn is portion control (not eating as much as they use to). The first step where moderation is involved is learning to know how much food is enough and how much would be too much. Most of the successful diets succeed as they teach the person how to plan food portion sizes appropriately. Also it takes over 20 minutes for the feeling of fullness in the stomach to register in a person’s brain it is important that you learn how to regulate the amount of food you ingest. It is important that you learn this rather than waiting until you feel full. Also with moderation you need to learn the difference between satisfying your hunger and being full.

3. Variation

Any healthy diet should involve the inclusion of several food types. The main reason for this is your health. By including a wide variety of foods it will increase the likelihood of your obtaining the required amounts of essential nutrients. It is well documented and recognized that both mineral and vitamin composition are food specific. Whilst you may find some fruits are high in Vitamin C there are some which are low in calcium. So providing variation in your diet will not only prevent food boredom, but it will provide you with something interesting and exciting to try.

4. Eat According To Your Type

By following the Metabolic Typing Diets, diet fitness can be easily attained. We can be roughly classified into Protein Type, Carbohydrate Type, and the Mixed Type. And we’re supposed to eat according to our type, or else our body will complain and show us signs that we probably don’t want to deal with, such as fatigue, weakness, emotional disturbances, digestive problems, etc…However, when we eat according to our types, we’ll feel absolutely energised and ready to conquer the world. For most people, eating a full meal of carbohydrates for breakfast can really slow them down. If you notice your body slowing down or yourself getting easily irritated about half an hour after a meal, it’s time that you started investigating into Metabolic Typing Diet to know more about your body and yourself. By doing so, you’ll gain a lot in the long run!

Hopefully by ensuring that you keep these basic concepts in mind when looking at what you eat you will soon be on the road to diet fitness!

It’s a superb idea also for you to do some regular detox treatment at home so that you will ensure your body is rid of all the junks and toxins that are accumulated just click here and see how!!!

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