Top Tips to Staying Fit for Women

Being a woman means that you have to take that extra mile when it comes to taking care of yourself. And in most instances this is easier said than done because of the hectic lives that women lead trying to juggle the kids, husband, household chores and a career. However, you can still achieve this by following the simple step by step guide mentioned below.

The first step to staying fit and healthy is diet. A balanced diet is by far the most important aspect of maintaining the well-being of your body. This means that skipping meals is a bad idea. Rather you should watch what you eat and how you eat it. If you are not sure how to go about this you should consult a dietician who will help you with the planning of your meals. If you are planning on loosing weight what you should basically look at is reducing the amount of your calorie intake and eat more foods that are high in fiber.

Remember to drink plenty of water. Water is very important in your body because it aids in the flushing toxins from your body. The recommended daily intake of water is at least eight glasses or two litres of water. Water also keeps your body hydrated this is especially important if you are on a fitness program as you loose a lot of water through exercise.

A lot of people lead hectic lives and if you are one of those people you will realise that it is impossible to get enough nutrients recommended in your daily meals. This is why it is important to take vitamin supplements to boost your immune system. Calcium is another important supplement that you should take to help maintain strong bones. As a woman you are more susceptible to the weakening of the bone with age than your male counterpart which is important to get enough calcium.

Smoking is very detrimental to health so if you smoke you should really consider quitting. Research has shown that smokers are more vulnerable to cancer than those people who do not smoke. And if you are on an exercise program smoking actually hinders your performance because smoking robs you of the much needed oxygen that goes with any rigorous activity. So to get maximum performance when exercising you have to do away with smoking.

You can also incorporate exercise in your daily life by adjusting things in your life and lead a more active lifestyle. You can do this by making sure you switch to using the stairs instead of the elevator. Play more with your kids at home because is one of the most fun way of exercising. You can even take up dancing and enjoy yourself while you exercise at the same time.

Diet Foods for Children May Lead to Obesity

Diet foods and drinks for children may inadvertently lead to overeating and obesity, says a new report from the University of Alberta.

A team of researchers contends that animals learn to connect the taste of food with the amount of caloric energy it provides, and children who consume low-calorie versions of foods that are normally high in calories may develop distorted connections between taste and calorie content, leading them to overeat as they grow up.

“Based on what we’ve learned, it is better for children to eat healthy, well-balanced diets with sufficient calories for their daily activities rather than low-calorie snacks or meals,” said Dr. David Pierce, a University of Alberta sociologist and lead author of the paper.

The researchers conducted a series of elaborate experiments that proved substituting low-calorie versions of foods and drinks led to overeating in a sample of young rats, including ones that were lean and ones that were genetically obese. Although both lean and obese rats overate during their regular meals, the added calories have more serious health implications for obese animals.

Adolescent rats that were also fed diet foods did not display the same tendency to overeat. The researchers believe the older rats did not overeat because they, unlike the younger rats, relied on a variety of taste-related cues to correctly assess the energy value of their food.

“The use of diet food and drinks from an early age into adulthood may induce overeating and gradual weight gain through the taste conditioning process that we have described,” Pierce said.

Pierce added that his team’s “taste conditioning process” theory may explain “puzzling results” from other studies, such as a recent one from researchers at the University of Massachusetts, who found links between diet soda consumption (among children”) and a higher risk of obesity, diabetes and heart disease, but further research is necessary with older animals using a variety of taste-related cues.

“One thing is clear at this point,” Pierce said, “our research has shown that young animals can be made to overeat when low-calorie foods and drinks are given to them on a daily basis, and this subverts their bodies’ energy-balance system.

“Parents and health professionals should be made aware of this and know that the old-fashioned ways to keep children fit and healthy—insuring they eat well-balanced meals and exercise regularly—are the best ways. Diet foods are probably not a good idea for growing youngsters.”

Healthy Diet: the Best Weight Loss option

Today there are so many weight loss products such that the list is almost endless. There however remains only one best weight loss solution and that is through maintaining a healthy diet. What then is a healthy diet? A health diet is one that is low in fats, carbohydrates and is high in protein. The following are some of the recipes for a good diet.

You can make a simple healthy meal by mixing mayonnaise that is low in fat with Dijon mustard in a low fat yogurt. A very important thing to take note of is that when you are trying to follow a health diet you also have to maintain good eating habits. For instance you should avoid skipping meals as skipping meals slows down the bodies metabolism. This happens because when you skip meals the body reduces its metabolic rate in an effort to try and conserve the energy that is stored in the limited fuel that is available.

A good example of a diet that has low fat but high protein content is one that has vegetables like zucchini and white meat such as chicken or fish. A healthy diet will not perform wonders for you unless you also do a little exercise. Since exercise increases metabolism it is ideal to do a little exercise just before eating a meal as this will speed up the body’s metabolism thus burning all the excess fat thus cutting down on the fat that is deposited which causes weight gain.

In order to get the best weight loss results you will need to go on a diet that stimulates the good functioning of the circulatory system. One such diet is one that has alfalfa or mung beans in salad. Alfalfa and mung beans increase the iron supply to the body which is very essential in the synthesis of red blood cells which are very important in the metabolic pathway.

You can also make your diet healthy by reducing the salt and substituting it with herbs and spices. Herbs are very effective as they also act as antioxidants which detoxify the body as well as boost the body’s immune system thus reducing weight gain.

In order to understand what a healthy diet is you will also need to appreciate nutrition and you can only do this by get to know a little bit of nutrition. One way of getting to know about nutrition is by taking a course in nutrition or consulting a nutritionist or dietician. Once you have done this you will be able to know what is good and what is bad for the body.

If you are not sure you can first consult your doctor so they can recommend for you the best diet that best suits your condition as well as prescribe any supplements that will aid you in your weight loss quest. Whichever route you decide to take in losing weight one thing you need to know is that the methods only work when you discipline your body to some extent.

Meal Replacements Aid Weight Loss

Meal replacements in a medically supervised weight loss program are successful in facilitating weight loss, according to a new study conducted at the University of Kentucky. The study appears in the August 2009 issue of the Journal of the American Dietetic Association.

The meal replacements are products of Health Management Resources Corporation (HMR), a privately owned national health care company specializing in weight loss and weight management.

The study assessed weight outcomes, behavioral data and side effects for obese patients enrolled in an intensive behavioral weight loss program. Two treatment options were offered, Medically Supervised and Healthy Solutions. Medically Supervised patients restricted food consumption to meal replacements, which consisted of shakes and entrees, and bars. Patients either consumed five shakes daily or three shakes and two shelf-stable entrees daily. Healthy Solutions patients limited food intake to shakes, entrees, bars, fruit and vegetables.

Recommendations were to consume a minimum of three shakes, two entrees and five servings of fruit and vegetables daily. Some patients with diabetes, hypertension or medical problems necessitated the Medically Supervised option. Patients in the Medically Supervised option lost an average of 43.4 pounds in 19 weeks. Patients in the Healthy Solutions option lost an average of 37.5 pounds in 18 weeks. The study also found that patient compliance, accountability and commitment with the support of a structured program increases weight loss success.

The study’s co-author, Dr. James W. Anderson, professor emeritus of internal medicine and clinical nutrition at the University of Kentucky College of Medicine, said the gold standard for weight loss by the health community is a 5 to10 percent loss of initial body weight. “This study showed a loss of 16.4 percent of initial body weight in the Medically Supervised group and a loss of 15.8 percent of initial body weight in the Healthy Solutions group, both well above the gold standard the health community considers successful and when health improvements are seen.”

Anderson served as medical director for the Health Management Resources Program for Weight Management at UK for 22 years and actively continues as staff physician at HMR. The program is a partnership between the UK College of Medicine and Health Management Resources Corporation in Boston, Mass.

The Centers for Disease Control reports a dramatic increase in obesity in the United States over the past 20 years. An estimated 66 percent of U.S. adults are overweight or obese. Some common effects of obesity include heart disease, stroke, type 2 diabetes, arthritis and some kinds of cancer. If you are obese, losing even 5 to10 percent of weight can delay or prevent some of these diseases.

Anderson receives salary support and research funding from Health Management Resources. He also receives active research support from the HCF Nutrition Research Foundation.

We “see blue” at the University of Kentucky. We’re home not only to powerhouse basketball and the best of intercollegiate athletics; we’re also nationally ranked in more than 70 academic programs. We’re charting an aggressive, exciting path toward becoming a Top 20 public research institution. “see blue.” is a lot of things, but most of all it’s about helping students realize their potential and harness the power of their dreams.

Source: University of Kentucky.

Increased Food Intake Alone Explains the Obesity in the States

A New research that uses an innovative approach to study, for the first time, the relative contributions of food and exercise habits to the development of the obesity epidemic has concluded that the rise in obesity in the United States since the 1970s was virtually all due to increased energy intake.

How much of the obesity epidemic has been caused by excess calorie intake and how much by reductions in physical activity has been long debated and while experts agree that making it easier for people to eat less and exercise more are both important for combating it, they debate where the public health focus should be.

A study presented on Friday at the European Congress on Obesity is the first to examine the question of the proportional contributions to the obesity epidemic by combining metabolic relationships, the laws of thermodynamics, epidemiological data and agricultural data.

“There have been a lot of assumptions that both reduced physical activity and increased energy intake have been major drivers of the obesity epidemic. Until now, nobody has proposed how to quantify their relative contributions to the rise in obesity since the 1970s. This study demonstrates that the weight gain in the American population seems to be virtually all explained by eating more calories. It appears that changes in physical activity played a minimal role,” said the study’s leader, Professor Boyd Swinburn, chair of population health and director of the World Health Organization Collaborating Centre for Obesity Prevention at Deakin University in Australia.

The scientists started by testing 1,399 adults and 963 children to determine how many calories their bodies burn in total under free-living conditions. The test is the most accurate measure of total calorie burning in real-life situations.

Once they had determined each person’s calorie burning rate, Swinburn and his colleagues were able to calculate how much adults needed to eat in order to maintain a stable weight and how much children needed to eat in order to maintain a normal growth curve.

They then worked out how much Americans were actually eating, using national food supply data (the amount of food produced and imported, minus the amount exported, thrown away and used for animals or other non-human uses) from the 1970s and the early 2000s.

The researchers used their findings to predict how much weight they would expect Americans to have gained over the 30-year period studied if food intake were the only influence. They used data from a nationally representative survey (NHANES) that recorded the weight of Americans in the 1970s and early 2000s to determine the actual weight gain over that period.

“If the actual weight increase was the same as what we predicted, that meant that food intake was virtually entirely responsible. If it wasn’t, that meant changes in physical activity also played a role,” Swinburn said. “If the actual weight gain was higher than predicted, that would suggest that a decrease in physical activity played a role.”

The researchers found that in children, the predicted and actual weight increase matched exactly, indicating that the increases in energy intake alone over the 30 years studied could explain the weight increase.

“For adults, we predicted that they would be 10.8 kg heavier, but in fact they were 8.6 kg heavier. That suggests that excess food intake still explains the weight gain, but that there may have been increases in physical activity over the 30 years that have blunted what would otherwise have been a higher weight gain,” Swinburn said.

“To return to the average weights of the 1970s, we would need to reverse the increased food intake of about 350 calories a day for children (about one can of fizzy drink and a small portion of French fries) and 500 calories a day for adults (about one large hamburger),” Swinburn said. “Alternatively, we could achieve similar results by increasing physical activity by about 150 minutes a day of extra walking for children and 110 minutes for adults, but realistically, although a combination of both is needed, the focus would have to be on reducing calorie intake.”

He emphasized that physical activity should not be ignored as a contributor to reducing obesity and should continue to be promoted because of its many other benefits, but that expectations regarding what can be achieved with exercise need to be lowered and public health policy shifted more toward encouraging people to eat less.

Natural Nutritional Supplements for a Healthy Life

We are always running, working from morning till evening; that is why we do not have time to eat in the proper way. We do not include the necessary vitamins and minerals into our organism, which is vital for our body and mind to work properly.

Fortunately there are some natural remedies which can help us supply the needed vitamins and nutrients our system needs. The nutritional supplement and herbal pills market is getting wider day by day; new products appear, old ones disappear.

Each company is offering miraculous treatments and remedies, special effects, but only a few of them really work. There are online guides and reviews, which can help you, choose the one trustworthy enough, which really has the promised effects and benefits. In order to trust in these nutritional supplements we have to understand their benefits.

Nutritional supplements fight against the inevitable nutritional deficiency nowadays. We do not take in the necessary vitamins and minerals, nutrients and proteins our body needs and that is why we are tired, the danger of illnesses is growing daily. Nutritional supplements are those pills that can help us fight against this nutritional deficiency. You should not fall into the confusion that nutritional supplements are enough for a healthy lifestyle. They are supplements, completing your daily diet, in order to get the required nutritional components.

Natural nutritional supplement have lots of benefits, first of all they give you an energy boost and strengthen your immune system to fight against illnesses and different diseases. We get damaging chemicals and toxins into our body every day, this way our metabolism is harmed. Nutritional supplements containing vitamin A, C and E are eliminating the harmful toxins and chemicals, by having the role of strong antioxidants. Understanding the role of these supplements can lead you to choose the best and efficient ones; expert advice is needed for better a choice.

As you can see these supplements strengthen your body and mind, and get you closer to that optimum health you deserve and minimize the risk of diseases. The best supplements are the ones having as components vitamins and minerals and also include natural herbs. There are trustworthy, well known manufacturers using 100% natural ingredients to develop efficient and healthy nutritional supplements. There are some brands which are highly recognized and clinically tested, which worth trying out.