As a rule of thumb, embrace a healthy weight loss diet plan that is rich in fresh fruits and vegetables, low-fat dairy products and whole grains, alongside drinking a lot of water, at least 8-10 glasses a day.
Being overweight can cause a lot of troubles to one personally alongside other health related issues. Studies have shown that overweight invariably leads to health issues such as hypertension, cardiac troubles, sleep apnea and diabetes. Further, being obese could hamper one's freedom to move, run, or sit comfortably in a standard chair.
The only way out of this mess is to shed those extra pounds around your waist by embracing some healthy weight loss diet plan and follow it religiously. Every healthy weight loss diet plan proposed by dieticians and nutritionists starts with a simple suggestion - reduce the food intake to the optimum amount. But it is the most difficult of the things to implement and it will take a lot of mental effort from your side to tune your mind to say NO to temptations.
Use caution when reducing the amount of food intake. A drastic change in diet can result in some serious adverse affects. It is best to utilize a diet plan that doesn't leave you hungry and/or fasting for a long period of time.
Most importantly, backup your efforts with a strict fitness regime to burn away those extra calories from the body. Make it a practice to spend 30 min in the gym daily. A short stroll in the garden or in the street in the evening is also is advisable.
For more information on healthy living, be sure to check out other iiFitnessii blog articles.
Here is to a healthy lifestyle!
Rob Farmer
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Saturday, May 15, 2010
Friday, December 4, 2009
How Will You Die?
How will you die? Thats one of those questions that many would love to have answered, but there is not a fool proof method of finding out.
However, studies have shown that a probability of obtaining fatal diseases can be related to an individuals ethnic background, sex, and age. The chart above was derived from data collected by the Centers of Disease Control.
If you notice... the majority of these fatalities are direct results of poor life style choices (i.e. lack of exercise, poor nutrition, etc.). Changing these bad habits can dramatically reduce the probability of obtaining the illnesses demonstrated on this chart.
Please Note: These are the mostly likely causes of death for each race, sex, and age range in America (excluding homicide and accidental death).
Tuesday, December 1, 2009
15 Foods That Will Help Speed Metabolism and Destroy Your Excess Fat
In a society where people are looking desperately for a "great" diet... I find it appalling that hardly anyone tries a metabolism diet...Developing a healthy metabolic diet is an essential weight loss component that is often overlooked. As I have discussed in previous articles, metabolism is a process your body goes through when converting food into energy. The metabolic process becomes flawed from unhealthy and inconsistent eating habits resulting in large amounts of fat storage.
A metabolism diet is extremely easy to stay on because it does not constrain you to eating foods that many feel are "tasteless" and/or "non-filling."
Listed below are 15 excellent metabolism boosters that will eliminate unwanted excess fat and bring you one step closer to a happier and healthier lifestyle!
Milk
- Calcium is a major metabolic trigger that has been linked to substantial weight loss. In a study done by the University of Tennessee, dieters who consumed 1,200 mg to 1,300 mg of calcium a day lost nearly double the amount of weight than those who did not take in calcium.
- Complex carbohydrates, which keep insulin levels low, boost metabolism as well. There is a direct correlation between insulin and fat storage. Low Insulin=Low Fat Storage and High Insulin=High Fat Storage.
Whole Grain Cereal
- Whole grain cereals also keep insulin levels low because they are a fabulous source of fiber and complex carbohydrates. Eating foods, like whole grain cereal, that keep insulin levels low keeps the body from storing large amounts of fat.
Green Tea
- Green tea contains a chemical called ECGC that increases your nervous system and brain to accelerate. What does this mean for weight loss? More calories are burned rather than stored. Green Tea, combined with coffee, has been found to increase the total number of calories burn by up to 80!
Chicken
- Chicken contains metabolism awesome boosting proteins. Researches in Denmark noticed a substantial increase in metabolism in men who substituted one-fifth of their daily carb intake with protein.
Lean Pork
- Lean pork contains a very high amount of proteins, which take a long while to digest. This long digestive process keeps is great for maintaining a consistently high metabolic level
Coffee
- Coffee is not a "great" choice by any means but the simple fact that caffeinated coffee speed your heart rate up is enough to put it on this list. The key here is limiting the amount sugars/sweeteners and using skim milk.
Lean Beef
- Lean beef, like lean pork, contains a high level of proteins which take a long time to digest. The digesting process itself burns calories. Sounds like a win-win situation. Be sure that the beef is lean however or the benefit is null.
Salmon
- Salmon, which contains a high level of Omega-3 fatty acids, are an excellent metabolic booster. The Omega-3 fatty acids lower a natural hormone (leptin) that is found in your body. Low lipten levels are directly tied to high caloric burn.
Tuna
- Tuna, as with salmon, contain high levels of Omega-3 fatty acids. These acids lower the amount of leptin in your body which has been linked to a significant increase in metabolism
Turkey
- Turkey is a meat of choice by many dieters and for great reason. This lean protein source is great because, like all protein sources, it take a long while to digest. Thus, keeping a consistent and high level of metabolic burn.
Sardines
- Sardines contain fish oil which has been linked by French researchers to reduce excess fat. The great news for anti-fish eaters is, fish oil can be consumed in other fashions than eating fish... (i.e. supplements)
Habaneros
- Habaneros are mostly know for their hot taste, but they have also been linked to great health benefits. Laval University researchers have found that people who consume these red-peppered snacks burned, on average, 1,000 more calories that those who don't.
Jalapenos
- Jalapenos contain a chemical (capsaicin) that increases the heart rate which in return, speeds up your metabolism.
Oats
- Consuming oats is a great healthy choice for many different reasons. Metabolically speaking, oats take a long time to digest and contain a high amount of fiber. The majority of people eat oats in the morning which is the best time to do so. Since they are hard to digest, it help your body maintain a "full" feeling as well as a high metabolism.
Cayenne Chilies
- Eating spicy foods have been proven to increase metabolism. In the case of Cayenne Chilies (usually consumed in the form of Cayenne Pepper seasoning), one study has shown that eating one spicy meal a day can increase your metabolism by up to 25%.
One of the most important things someone can do to lose weight is maintain a high and consistent metabolism. Try using some of this metabolic boosters in your diet. You may find yourself feeling lighter.
To healthy lifestyles,
Tuesday, November 24, 2009
New Years Resolution #1: Cheat On Your Diet
Cheat on your diet? Seriously? Absolutely! One of the healthiest things that you can do for yourself is maintain a positive and happy attitude while dieting.
Obviously, cheating on your diet should not occur on a weekly basis. However, every once in a while (say once a month) it is a good idea to "treat" yourself to something that may not be part of your diet.
The key is to "plan" your cheat. Do not just go eat something really bad on a whim because this causes a psychological and structural breakdown without you even knowing it. Once this occurs, it become easier and easier to cheat which will ultimately lead to a complete diet failure!
A toast to organized cheating!
Its OK to keep smiling :)
New Years Resolution #6: Eat Fast Food
Did I really say a good New Year's Resolution is eating fast food!?!?! Yes... You heard me right.Historically, fast food has received a really bad reputation and has been blamed for the large percentage of obese people in the world. Rightfully so, but the fast food chains have been making a effort to include healthy menu choices.
Although fast food is NOT a great daily option, the new healthy menu items offered allow dieters to grab that "quick meal" when they are in a crunch. The resolution, of course, is simple. When you eat fast food, make sure it is a healthy choice.
Thursday, November 19, 2009
Fast Food = Weight Loss; Your Guide to Healthy Fast Food Choices...
Needing a quick cheap meal, but you don't want to gain unwanted weight? The answer is simple... Fast Food...You heard me right! Although the majority of fast food chains' menu items are horrible for you... nearly EVERY restaurant has some sort of healthy option that won't leave you feeling really guilty and heavier.
Listed below is a list of links to my healthy choice options for different fast food restaurants. This article will be updated constantly so be sure to "bookmark" this article and come back for more choices.
Fast Food Restaurants Healthy Meal Options
- Hardee's
- KFC
- McDonald's
- Many more restaurants to come!
For more fitness and health related tips and tricks... Please visit iiFitnessii...
Enjoy!
Need Help Dieting? Ask the Colonel... Colonel Sanders That Is!
Nowadays, eating fast food seems to be a way of life. Some argue "it doesn't have to be that way" but the truth is... sometimes you just need a quick meal. The problem is, fast food (generally speaking) is horrible for your body. However, nearly every fast food restaurant offers at least one healthy choice on their menu.
One of the healthiest choices, in regards to fast food, is on KFC's menu.
Traditionally, KFC is thought of as "Deep Fried Finger Lickin' Chicken" that tastes great but comes with a side of "open heart surgery."
So what is this "healthy" KFC menu item you ask?
Honey BBQ KFC Snacker
Nutritional Facts
- Calories: 420 (A little high, but if eaten at lunch, these calories will be used up while your active throughout the day)
- Fat: 6 grams (5 of those grams are unsaturated)
- Saturated Fat: 1 gram (Excellent!)
- Protein: 28 grams (Excellent Source!)
Sure the "Snackers" are small (hence the name) but this tasty sandwich works EXTREMELY well into the "Six Meals a Day Diet" that I am constantly promoting!
This blog is part of an ongoing series: "Fast Food = Weight Loss; Your Guide to Healthy Fast Food Choices..."
Healthy living!
Wanna Lose Weight? Grab Some Hardee's!?!?!?
Seriously? Is it even possible for the the words "lose weight" to be in the same sentence as "Hardee's"?Actually... it is! However it is a rare occasion considering that nearly everything sold at Hardee's is bad for you. What is this healthy meal option at Hardee's???
The Charbroiled BBQ Chicken Sandwich
Get a load of these nutritional facts!
- Calories: 415 (A little high, but if eaten at lunch... easy to burn off)
- Fat: 5 grams (4 of those grams are unsaturated)
- Saturated Fat: 1 gram (NICE!)
I would have to say... This is a pretty healthy choice for someone who needs to grab a quick meal...
This blog is part of an ongoing series: "Fast Food = Weight Loss; Your Guide to Healthy Fast Food Choices..."
Happy Healthy Living!
Dieting... Eat McDonald's!?!?!? A McDonald's Meal that WON'T Break Your Diet
How many times have you started a diet... and then you need to eat something that is fast, cheap, and tasty? As much as I hate to admit it... I love the taste of McDonald's. Obviously, I'm not the only one. McDonald's reported annual sales of $23.5 Billion in 2008.
Now please do not get me wrong... I do NOT think eating McDonald's all the time is a healthy choice but there is one McDonald's meal that isn't nutritionally horrible.
Ironically, many people falsely assume that the McDonald's "Premium Chicken" meals are healthy but that is far from the truth. For example, the McDonald's Premium Grilled Chicken Club Sandwich (sounds healthy eh?) has a whopping 630 Calories and 7 grams of saturated fat!
So What is the Healthy McDonald's Meal?
Six-Piece Chicken McNuggets
Nutritional Facts
- Calories: 280
- Fat: 17 grams (14 grams are unsaturated (good) fat)
- Saturated (Bad) Fat: 3 grams
- Sodium: 600 mg
Now you can eat a quick and cheap McDonald's meal that doesn't scream weight gain! It is important to remember that it is not where you eat... it is what you eat!
I don't know about you but... "I'm Lovin' It!" (I know... Pretty Cheesy...)
This blog is part of an ongoing series: "Fast Food = Weight Loss; Your Guide to Healthy Fast Food Choices..."
Saturday, November 7, 2009
Mexican Meatloaf - A Low Fat Recipe Your Family Will Love!
Low-Fat Great Tastin' Mexican Meatloafw/ Mashed Potatoes and Corn on the Cob
Ingredients
- 3/4 lb. of extra lean ground beef
- 1 cup of salsa
- 1/2 cup of fine bread crumbs
- 1/2 of egg substitute
- 3 medium sized potatoes (peeled and cubed)
- Fat Free Milk
- Butter Buds
- Salt
- Ear(s) of Corn on the Cob
Directions
- Mix beef, 1/2 cup of salsa, egg, and bread crumbs. Mold into a loaf and Bake @ 350 for 1 hour uncovered. Drain off the drippings and top with the remaining 1/2 cup of salsa and bake for the final 5 minutes.
- Boil potatoes in water for approx. 10 min. Drain, mash, and add milk, salt, Butter Buds to make the potatoes really creamy.
- Serve with boiled corn
Enjoy!
For more healthy recipes please visit http://iifitnessii.blogspot.com/...
Saturday, October 24, 2009
Is Your Cholesterol Low? Are You Sure?
When was the last time that you had your cholesterol levels checked?Ahhhh... Yes... Sounds like something someone "older" may be asked... Someone far unhealthier than you...
The unfortunate truth is that it is impossible for someone to know if their cholesterol is low... unless a doctor performs the dreaded "blood test."
Let's face it, going to the doctor is not fun... especially if there is blood work involved... but thinking long-term is important.
Imagine how many doctor visits you will have if you develop some of the fatal diseases (Coronary Heart Disease, Stroke, Peripheral Vascular Disease, Diabetes, and High Blood Pressure) as a result of having untreated/unmonitored high cholesterol.
Really, the blood test is simple and it will provide you with a complete lipid profile which measures triglycerides and cholesterol (LDL, HDL, and Total).
According to the Centers for Disease Control and Prevention (CDC), only 6.5 million Americans requested a lipid profile. Sounds like a nice amount, but considering that the US population is around 300 million, that is only about 2%.
CDC Prevention guidelines suggest a cholesterol check every 5 years for "healthy" individuals. In case you have been living in a cave for the past couple decades, the large majority of Americans do not fall under the category of "healthy." Do you?
Dietary Goals to Get Your Cholesterol Lower
(National Cholesterol Education Program)
Lowering cholesterol begins at the grocery store. The nutrition labels are there for a good reason... (I know what your thinking... They are not there to make you feel guilty or to send you into a severe state of boredom).
The nutrition label will help you better understand what you are putting into your body, therefore giving you control of your cholesterol. Below is a list of dietary goals that you can use:
- Less than 7% of total calorie intake come from saturated fat (30% of total calorie intake from unsaturated) unsaturated fat does not increase cholesterol levels
- No more than 200 mg of cholesterol per day
- Add soluble fibers (in many fruits and veggies, cereal grains, peas, and beans.)
- Foods that contain plant stanols and sterols. (VERY IMPORTANT)
The Six Meal a Day Diet is a diet that I personally found to have very great results as well as lower cholesterol. As with any diet, it is important to watch what you eat. In regards to lowering cholesterol... The following list of foods are excellent cholesterol low ering grocery list items:
- Breads (Whole Wheat, Rye, etc.)
- Soft Tortillas (Whole wheat)
- Rice (White, Wild, Brown, Jasmine, or Basmati)
- Grains (barley, Bulgur, Hominy, Millet, or Quinoa)
- Fruits
- Fat Free Milk or 1%
- Vegetables
- Fresh or Frozen Juices (100% w/o added sugar)
- Yogurt (Low or No fat)
- Meat
- Extra Lean Ground Beef
- Chicken or Turkey (White or Light)
- Fish
- Tuna (canned)
- Cheese (3 grams of sat. fat or less)
- Peanut Butter (Reduced Fat)
- Eggs (Egg whites and/or egg substitutes)
Additional Information
The American Heart Association's Cholesterol Low Down Program offers helpful tools like:
- Life-Management Tools
- Newsletters
- Health Risk Assessment
- Healthy Living Cookbooks
- Fitness Tips
Also, a 10-year heart attack risk calculator from the National Heart, Lung, and Blood Institute's National Education Program.
I know that this is a lot of information, but I hope that this gives you a better understanding of cholesterol and the dangers of not monitoring/maintaining healthy levels.
God Bless,
Friday, October 23, 2009
Add This to Your Low Fat Meal Diet Plan!
Why is it so hard to develop a low fat meal diet plan? Doctors say that it is essential to "eat a well balanced diet" but what does that mean?
Well, I used to be in the same predicament as you when it came to purchasing true healthy meals at the local grocery store... Did you catch the "used to be" part of that?
Over the years of searching the internet for a good free diet meal plan to go along with my "six meal a day" diet, I have realized that there really isn't a great website out there...
So, I decided to make a consistent effort to share my meal diet plan recipes that I have worked years to get on my iiFitnessii blog...
A couple of times a week, I will be posting a new recipe below that you can add to your grocery list that is guaranteed to be inexpensive, easy to make, and most of all... TASTY!
This week's recipe is one of my favorites... I know that it will be one of yours! Not only will it taste good, but it is part of a long list of free diet meal plans that I have that I will share each week...
- Mexican Casserole
- Cheeseburger Pie
- Mexican Meatloaf
- Chicken Enchiladas
- Easy Warehouse Soup (Coming Soon!)
Please leave a comment on your meal experience... This will help me with all future meal diet plan posts!
Enjoy!
Thursday, October 22, 2009
Lose Weight with the "Six Meals a Day Diet"
Nobody likes the idea of "dieting"... let's be honest. We know that eating right is essential for maintaining a healthy body. However, I have noticed that many people have this preconceived notion that eating healthy means starving yourself and eating next to nothing (i.e. tasteless veggies, grains, etc.)
However, one of the most effective diets that someone could adopt is the Six Meal A Day diet. This diet allows you to eat almost anything while giving your body the energy and nutrients that it needs to stay healthy. One of the MOST important ways to lose unwanted fat is to keep your metabolism in full gear by constantly keeping food (calories) in your system. Not eating is one of the WORST things someone can do when trying to lose weight.
Why it Works
Your body's natural instinct is to protect itself from malnutrition. Therefore, when you take in just two to three meals a day, some of that is stored away as fat. The amount of fat that is stored is largely based on what foods/drinks you are eating during that time.
However, when you eat six small meals throughout the day, your body will begin getting used to that schedule... which results in a higher % of digest and a lower % of fat storage. The meals are not your typical size of the meals that you would consume eating three meals, but the more consistent intake of food allows your body a greater opportunity to obtain the nutrients from that food.
Another important health "indicator" is cholesterol levels. bad cholesterol levels will negatively affect your cardiovascular system and may cause premature health issues and/or death. Many different studies have concluded that eating six small meals a day will significantly improve your cholesterol levels (LDL & Total).
Six Meal Plan
Eating six meals can seem daunting at first, but it really isn't any harder than consuming three large meals. The key is planning. I am not a very good meal planner... in fact I'm still not... but planning, even if its minimal, will help this plan work to its fullest.
The meal ratio that I use is a combination of sacking and small meals. Typically, you should follow a eat-snack-eat-snack-eat-snack routine throughout the entire day. It is important that you maintain an idea of how many calories each meal/snack contains (see calorie information below) because eating too many calories a day will defeat the whole purpose of this diet. It is best if you eat higher calorie meals during your most active times (i.e. morning and afternoon) and then less calories for less active times (i.e. dinner). This allows you to use the calories (energy) during the day and not at night when you're less active.
Calories Per Meal and Snack
I'm not a big fan of counting calories but there is some logic behind it. In order to maintain a healthy weight, it is important that you understand the correlation of calories and weight.
EXAMPLE:
Female A's current weight is 160 and she wants to reach a targeted weight of 135.
In this situation... I would recommend that Female A not only begins a six meal a day diet, but also does not intake anymore than 1350 (target weight x 10).
So, a generic eating plan may look something like this:
- Breakfast - 375 calories
- Mid-morning snack - 100 calories
- Lunch - 350 calories
- Mid-afternoon snack - 100 calories
- Dinner - 225 calories
- Late snack - 100 calories
Keep in mind, the above example is one a small female (160 lbs.) would use who is trying to lose weight (target weight 135 lbs.). My constant target weight is 185-190 lbs. so I take in approx. 1850-1900 calories a day.
Start Slow... It's an Adjustment
One of the most common mistakes in dieting is starting "too fast." Migration from a bad diet to a good diet can be very difficult, especially if it's drastic. For example, if a 250 lbs. man, who is currently eating whatever and whenever he wants chooses a target weight of 180 lbs... it would not be smart of him to begin eating only 1800 calories. A "step-ladder" approach would be much more effective (220 lbs./2200 cal., 200 lbs./2000 cal., etc.) because it would be much less drastic.
Stay Focused
Staying motivated and focused isn't easy but by understanding the benefits related to the Six Meals a Day diet, in addition the the visual results, I have found this diet to be the most effective way of losing unwanted weight.
If you have any questions please feel free to email me @ iifitnessii@gmail.com or comment on this blog. I will try to get to every question that I can.
Good Luck!
Rob Farmer
Follow me @ http://iifitnessii.blogspot.com/ for all future fitness and health related blogs.
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