Posts Tagged ‘health’

Fitness and Diet Tips

Here are some fitness and diet tips that I thought you would enjoy.

Fitness and diet

Diet is the major part of any weight loss or fitness regime and can account for about four fifths of your achievements. You can help improve your diet by planning your meals for the coming week and eating more frequent, smaller meals, to spread your intake over the day.

If you are serious about improving your diet, whether to lose weight or improve your health and fitness, then you need to cut down on processed foods and refined sugars – but then you knew that already, didn’t you? The kind of foods you need to include are those high in protein, such as chicken, turkey and tuna, plus fibrous carbohydrates, such as cabbage, other green vegetables and salads and also some good fats, such as olive oil, almonds and flax seed.

Breakfast is an important meal of the day, especially when trying to lose weight. When you eat, you raise your metabolic rate (how fast you use energy) and by eating breakfast after your overnight fast, you increase your energy usage first thing in the morning. This energy increase from eating can be used to your further advantage by eating smaller meals more often. You can eat small meals between five and seven times daily to help keep your metabolic rate up. It’s important, however, to remember to cut down on the amount at each of these meals to ensure your overall calorie intake remains the same (or is reduced, if you are trying to lose weight). On 6 meals a day, you could plan for 3 meals with 350 calories each (breakfast, lunch and dinner) and 3 meals with 250 calories each for mid morning, mid afternoon and supper. This would allow you 1800 calories a day and you can reduce or increase your intake at each meal for different calorie intake levels.

I plan ahead for my meals for the working week, because then I have something ready to eat when I need it and I am not tempted to buy expensive fast-food from a nearby shop! The prepared food includes protein for my meals and snacks.

On Sundays, I prepare my protein food for the coming working week. The protein part of the meal usually takes the longest to prepare, so this is what I get ready. Portion size is important and I usually count on one chicken fillet or a palm-sized piece of steak or a cup of mince for each adult person. The carbohydrate portion is usually frozen veg for meals and this only takes a few minutes to cook. For snacks or meals eaten at work, I usually use salad, which I prepare on the morning of use.

A typical week might have two fish dinners, two chicken dinners and one steak dinner. I use frozen fish, so this doesn’t need preparation ahead of time because it only takes 15 minutes to bake on the day of use. I thus need to prepare for two chicken and one steak dinners, plus lunches. For two people, this might mean cooking 2 steaks, 8 chicken fillets and 6 hard boiled eggs. The cooked steaks, four chicken fillets and the eggs go in the fridge for dinner and lunches early in the week and the other four cooked chicken fillets go in the freezer for lunch and dinner later in the week. The eggs may also be used for breakfast. This assumes cooked meat can be stored safely in the fridge for two or possibly three days.

In addition to the chosen cooking day, I use a Wednesday evening to prepare any snacks for Thursdays and Fridays, such as hard-boiled eggs.

On a closing note, always remember, failing to plan is planning to fail.

The ideal fitness activity: walking

Ever heard someone say I’ll start exercising when I lose a little weight… or get more energy… or next week… and then none of those happen. What is the ideal fitness activity for the majority? WALKING.

In an ideal world you’d be able to eat all you wanted, do as little exercise as you felt like and move around just by flicking a switch. Think of the cartoon Wall-e. Remember all those folks who couldn’t get out of their automatic chairs?

And if you chose to sit in front of the TV all day stuffing yourself with pizza, chips, cookies, snack cakes and ice creams, it wouldn’t make the slightest difference to the way you looked or how you felt. Ok I don’t live in that world.

In an ideal world, you wouldn’t have to worry about your lifestyle. You’d look and feel great all the time.

However… here in the real world, we are increasingly becoming an obese society of adults and children. Kids have so many reasons NOT to get active. Everything they need is within arms reach usually. Playstation, Xbox, PSP, iPod, and the remote control. Why would they ever need to go outside?

According to the U.S. Department of Health & Human Sciences, heart disease kills nearly one million people every year.

There are many reasons for this. The time spent watching TV is just one. Working for long periods at a computer and an increasing reliance on the car are others. When in college, I walked every day. Rain or shine. It wasn’t because I loved it. I had no car. If I wanted to get to work and then class I got my rear in gear and walked. I complained about it sometimes but what a difference it made that I never even realized! When I got a car, I gained weight immediately. Literally in one quarter, I had changed sizes and not in a good way.

And if, like many, you know you’re not as active as you should be, you may come out in a cold sweat every time the dreaded word ‘exercise’ is mentioned.

But here’s the thing, you don’t need to worry. There is an activity you know only too well that offers the perfect solution to being unfit. It’s called walking!

Just imagine for a moment what the ideal fitness plan would look like:

1 It would be easy to do and enjoyable for its own sake

2 It would provide a wide range of health benefits like:

– Reducing the risks of heart disease, diabetes and minor illnesses
– Controlling or reducing your weight
– Reducing your blood pressure
– Reducing your risk of injury
– Reducing stress and improving your sleep
– Improving your posture

3 It would be cheap and wouldn’t involve the purchase of lots of equipment – no don’t go out and buy all the latest gadgets and shoes and other stuff. Try it out with what you have to start with.

4 It would be flexible enough to adapt to the time you have available

5 It would put you in control of your body and your life.

Walking is ALL of the above. It’s the IDEAL solution to the problem of inactivity.

Walking can be your solution to the obesity / overweight / inactivity problem we are faced with in today’s environment.

You can stop your body going into further decline just by walking a bit more each day. All you have to do is increase the amount of walking you already do on an average day to 21 minutes (or 30 minutes over 5 days a week).

Then you need to do it regularly, making it part of your daily routine.

The wonderful thing about walking for fitness is that you can do it anywhere: at home, in the gym, in your local neighborhood or, for the more adventurous, in the great outdoors.

And it’s all FREE.

Your body was designed for walking. Make it what you do best and make your body your best friend!

In the real world, walking can help get you fit. It’s the ideal way to survive fitness. I’ve watched a small group of folks at our office who walk every day for their lunch hour. They make laps around our office complex (inside when weather isn’t desirable) outside when it’s just right to take a walk without freezing or pouring sweat. They have become a healthy group. You can tell the difference in them and it’s attributed to walking.

If you don’t really know how much you are walking each day, get you an inexpensive pedometer. A quick search on Amazon showed this one under $10 with free shipping as well. DMC-03 Multifunction Pedometer with Steps, Distance and Calories

I only have one because I had no idea how many steps a day I took. I’m told that if you can make 10,000 (sounds like a LOT) but it isn’t really. Anyway – if you can make it to ten thousand steps each day, you will be doing great and should be getting more and more in shape with each step.

Let’s get to walking. Turn off the monitor right now and go for a quick walk. Involve the family. Get the family pet. Whatever you have to do to make it happen. Get up and get active!

As always – To YOUR Success –

So what are you waiting for? Get walking

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This site is owned and operated by independent AdvoCare distributors. It is a forum for anyone trying this 24 day challenge to express their views / comments and share ideas as well as ask questions of others who are taking advantage of this program sweeping the nation.