Exercise and Eating Healthy

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You Say Potato, Mrs. Obama. I Say, Please Stop Micromanaging Our Diets and Our Schools. (TIME)

If you’ve ever wondered just where the role of government ends and where the ability of adults to choose things for themselves and their children begins, don’t bother. The answer, at least according to First Lady Michelle Obama, is nowhere. MoreHouse Republicans Pass a Hot Potato on Healthy Federally Subsidized MealsWhy Your Doctor Probably Has…

Should Your Diet Program Be Based on Your Body Type?

Expanded program hopes to educate families on healthy eating, exercise – fox2now.com

Expanded program hopes to educate families on healthy eating, exercisefox2now.com(KTVI)- Research shows that one in three American kids and teens are overweight or obese. PLAY!, which stands for Positive Lifestyle Actions in Youth, is a program created at SSM St. Clare Health Center in Fenton, designed to improve the health of …

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Questions and Answers

Any tips on eating healthy?

I want to start eating really healthy but i dont know what to eat that doesn't have so many calories, no carbs, no sugar, and all of that does anyone know some healthy meals to eat and healthy snacks.

Posted by The killers
Mads

Cardio exercise and eating breakfast fruits & Steel-cut oatmeal, whole grain cereals and egg-white omelets are great options in the morning help boost metabolism which help lose weight faster
Low ( sodium, sugar, calories ,fat,) healthy food , fruits and vegetables, drink water, stay way from junk food, fries,

exercise do what you like with friends or not cardio exercise ( yoga , running, bicycle, swimming, kick boxing … ) weight lifting ,

# workout 3-6 times on week. 30min or 1-2 hours
# Walk 30 minutes a day – no excuses
# Find a buddy for support
# Restock your kitchen with healthy food
# Reduce your caloric intake by just 100 calories per day and lose one pound a month
# Do not count carbs or calories
# Eat when you are hungry & eat slowly
# Reduce portions by using smaller plates (9 inch diameter instead of 11+ inch)
# Eat nine handfuls of fruits and vegetables each day
# Eat 1 ounce of nuts each day (one small handful)
# Eat fish at least three times a week such as salmon, mahi mahi, flounder
# Avoid trans fat and saturated fats at all cost
# Avoid white food such as enriched wheat flour and simple sugar, including high fructose corn syrup
# Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
# Eat less fat ,suger and sodium recommends keeping your daily intake at 2300 milligrams.
#Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
# Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
#Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
Also, cooking medium heat is ideal but oil alone is not recommended.
# All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn—not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
#Complex Carbohydrates
* Whole grains, pastas and cereals, such as brown rice,bread, whole wheat, oats, millet, barley, kasha, cornmeal, polenta, bread etc.
# Stop eating 2-3 hours before bed time
# Eat with Awarene
#Fill up 25-30 grams of fiber

Vegetables;
* Artichokes, 10g of fiber
* Broccoli, 5g of fiber per cup
* Brussel sprouts, 4 grams of fiber per cup
Grains
* Bulgur, 8g of fiber per cup
* Quinoa, 5g of fiber per cup
* Brown rice, 4g of fiber per cup
Beans
* Navy beans, 19g of fiber per cup
* Garbanzo beans, 13g of fiber per cup
* Kidney beans, 13g of fiber per cup

Best Fats
Monounsaturated Fat Foods
* Avocado * Oil (canola, olive, peanut, sesame)
* Olives (all)
* Nuts
o almonds, cashews
o filberts, hazelnuts o macadamia nuts
o peanuts, pecans o pistachios
* Peanut butter, old-fashioned * Sesame seeds

Good Fats
Polyunsaturated Fat Foods
* Margarine (first ingredient is polyunsaturated oil)
* Mayonnaise (regular or reduced-fat)
* Miracle Whip Salad Dressing (regular or reduced-fat)
* Nuts (walnuts) * Poultry
* Oil (corn, safflower, soybean, cottonseed)
* Salad dressing (regular & reduced-fat)
* Seeds (pumpkin, sunflower)
* Liquid Vegetable Oil * Eggs * Meat

Omega-3 Fatty Acids
* Fatty fish (salmon, mackerel, tuna, herring)
* All fish and shellfish contain these fats
* Nuts & flaxseed

Bad Fats
Saturated Fats ( no more than 7% saturated fats)
* Bacon & bacon grease * Cheese * Milk
* Butter (stick, whipped, reduced-fat) * Eggs
* Coconut Oil * Cream & half-and-half
* Cream cheese * Ice cream * Lard & salt pork
* Palm & palm kernel oil * Cocoa Butter

Bad Fats
Trans Fats (no more than 1% trans fats)
* Hydrogenated or partially hydrogenated fats
* Margarine (stick) * Nondairy creamers
* Shortening * Baked Goods * Fired Foods
* Also Found in Naturally In Meat & Dairy Products In Small Amounts.

Healthy eating and exercise..?

I need an easy 'diet' plan, what i need to eat each day, and maybe alternatives.. Um exercises.. What do i need to do to tone just my stomach area? I am 14 yrs old, weigh 51.1kg and i am 175cm in height.. Im not overweight but i just need like a guide… I dont want to get overweight……!!
Thanks.

Posted by x0xAmethyst-Angelx0x
Mads

For ab work: make sure you work all your abdominal muscles- upper and lower obliques and lower back. Go to these links for some exercises:
* Http://www.beginnertriathlete.com/cms/ar… (scroll down a little bit to see the exercises)
* Http://www.runnersworld.com/video/index….
* Http://www.runnersworld.com/article/0,71…
The two from runnersworld.com are just a couple of the many they have. If you go to runnersworld.com and search abdominal workouts, it comes up with a whole page!

Eating healthy: Avoid/limit junk foods (pop, candy, cookies, desserts, potatoe chips, etc). Eat lots of fruit and veggies and drink lots of water. Make sure you eat breakfast, because it helps you burn calories during the day. And only eat when you're hungry, and if you have to snack, eat something healthy like nuts, fruit/veggies, yogurt, etc.

You can also do at home exercises like side leg lifts, lunges, squats, push ups, ab work, jump rope, etc. If you have free weights that's great too, or even cans or bottles filled with sand.

Some sort of cardivascular activity is good for you too, like running, biking, rollerblading, or swimming. I'm a runner and it's helped tone all my muscles nicely!! If you're a beginner runner, check out runnersworld.com and their beginner runner training tab for tips.

This is what I do:
– Monday: 5 miles racing ea. Other (minimum of 5k race pace)
– Tuesday: sprint work (like mile repeats)
– Wednesday: 3-4 miles medium pace and weight lifting
– Thursday: hill repeats
– Friday: hard 5 miles (2.5 miles of it were uphill)
– Saturday: easy 3 miles
– Sunday: bike (cross-train) and light weight lifting
– i do ab work and push ups every day

Pilates classes/videos are another great way to tone!!

Also if you go to Glamour.com they have a "Body By Glamour" tab. If you click on it and sign up (it's completely free) they have online trainers and nutritionists that set up a plan for you. Basically though, eat right and exercise. Try to limit fatty and sugary/junk foods (you know, those potatoe chips, etc) and eat lots of fruits and veggies and drink lots of water. Then find an exercise plan that works for you, starting with at least 15 minutes a day, with 1-2 "active" rest days a week. If you can get a membership at a local YMCA, it's $20 a month for people your age and they have lots of classes and equipment free to members. Even when not exercising, try to be more active during the day, ie: limit computer and tv time and instead go for a walk, help around the house (believe it or not, housework helps burn calories), shoot some hoops, play with your siblings (if you have any) etc. Just be active. Most importantly, STICK WITH YOUR PLAN!! DON'T BACK DOWN!! BE RELENTLESS!!!

YOU CAN DO IT!!! I BELIEVE IN YOU!!!
Good luck!

Omg I need help! Does anyone have any exercise schedule I can do or any healthier eating tips?

I weigh 225 ,I really want to loose Weight , live a healthier life style and I need help and would be really great full to anyone that can help me. Even if its just healthier eating tips or telling me certain exercises I can do please help! ( And im only 15 I don't wont to be obese for my whole life)

Posted by
Mads

Here are some healthy diet & lifestyle tips :)

– Drink plenty of water. Green tea. Water + lemon (cleansing, great for your digestive system, skin)

– Eat natural foods, organics are great.

– Aim to start your day out with a fiber & protein packed breakfast for energy – for example oatmeal with fresh berries & skim milk or oatmeal with a tbsp of almond butter, cinnamon & vanilla almond milk.

– Eat smaller portions, more often. Rather than larger portions less often. Try to eat slowly also.

– For exercise, you could try a daily brisk walk (good to burn fat/keep in shape), yoga or pilates, a work out dvd, joining a gym, swimming, etc. Stay active daily.

– Avoid: soda, diet soda or any diet drinks, artificial colors or sweeteners, white flour, too much sugar, overly processed foods, fast food.

– To help you stay full, go for foods rich in fiber & protein (as well lots of fruits/vegetables).

Try out healthier alternatives :)
Examples:

– Replace fast food french fries with homemade sweet potato or regular fries (made with a touch of olive oil, salt)

– For chips, you could try natural sweet potato chips, pita chips, fat free popcorn, pop chips or a natural potato chip brand like Kettle. You can also make your own chips by thinly slicing potatoes or sweet potatoes, glazing with olive oil, sprinkling with salt (pepper, basil if you'd like – cinnamon goes well with sweet potatoes) & baking them.

– Replace candy with things like frozen grapes or banana slices, dried mango strips, dried blueberries/cranberries/cherries/papaya, raisins, etc.

– Try a veggie burger on a whole wheat bun or a tofu hot dog.

– If you want soda, try cold sparkling water with lemon or mixed with 100 % organic fruit juice instead

– Replace white pasta with whole grain in pasta dishes + add veggies (for example adding baby spinach to pasta, grilled vegetables to lasagna, broccoli/grated carrot/spinach/kale to pasta salad, etc.

– For a creamy pasta sauce try tomato sauce with goat cheese mixed in, for a healthier dish

– Enjoy pizza, but try it on thin multigrain crust topped with fresh veggies.

– For healthier treat options try things like: frozen yogurt, vanilla greek yogurt with berries & grated dark chocolate, etc. Treats are fine in moderation =)

Here is a list with some healthy, tasty food ideas :)

~ Greek yogurt or yogurt (nonfat) – Greek yogurt has more protein than regular yogurt
~ Eggs, cheese, cottage cheese (2% is fine), goat cheese, skim milk or goat milk, etc.
~ Vegetables
~ Fruit & Berries
~ Beans (chickpeas, black beans, kidney beans, mixed beans, etc.) – full of fiber and protein :)
~ Veggie burgers (Amy's makes great veggie burgers)
~ Whole grain breads: multigrain bread, ezekiel bread, rye bread, whole wheat pitas, whole grain tortillas or bagels, etc.
~ Whole grain pasta or brown rice pasta, brown/wild rice, quinoa, etc.
~ Sweet potatoes or potatoes
~ Hummus
~ Oatmeal – great source of fiber, you can add toppings like: almond butter or peanut butter, nuts, fresh berries/fruit, raisins, dried fruit like cherries/cranberries/blueberries, cinnamon, skim milk or non-dairy milk, nonfat greek yogurt, jam, honey, agave nectar, maple syrup, etc.
~ Healthy cereals (Kashi, Nature's Path Organic, etc..high in fiber like raisin bran)
~ Nuts, seeds, almond butter, peanut butter
~ Non-dairy milks like soy, almond or rice milk
~ Ground flax seed to add into a smoothie, top yogurt, etc.
~ Olive oil, good healthy fat, great for stir frys with lots of veggies.
~ Salmon & Tuna
~ Tofu & Tempeh – are great in sandwiches, wraps, on salads, etc.
~ Whole grain crackers
~ Whole grain waffles or pancakes
~ Dark chocolate – in small amounts :) Great for a treat.

Here is a website with some healthy recipes, meal/snack ideas, nutrition tips =)
Http://www.wholefoodsmarket.com/

I hope this helps :)

Good luck ♥

The workout woman

Rujuta Diwekar talks about her new book, “Don’t Lose Out, Workout!”, the myths about exercise, and the importance of a healthy body.

http://healthylivingandloving.com/health…

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