10 Top Tips to Help You Quickly Lose Weight

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Losing weight can be a real challenge. Doing it quickly and in a manner that’s healthy is important, but not as difficult as you might think.

Follow these 10 top tips to lose weight quickly.

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1. Watch What you Eat

You should be keeping an eye on everything you put in your mouth. It’s the garnishes, and the extras that can be packed with calories.

2. Burn off Those Extra Calories

To lose weight you need to take in fewer calories than you burn. As you track your calories if you are taking in more than you are burning you’ll need to ramp up the exercise. This is important so don’t let it out of your sight.

3. Fried Foods are Bad

If you want to lose weight fast, you need to avoid fried foods completely. Even if you drain or soak off the oil, it’s within the food. To lose weight quickly take fried food out of your diet.

4. Don’t Skip Meals 

This is one of the worst things you can do while trying to lose weight quickly. If you skip meals, you will actually gain weight. Eat a minimum of four to six meals a day.

5. Only Fresh Fruit Juice

We all know how important it is to drink plenty of water but sometimes we have a craving for something other than water. In that case, you should choose fresh fruit juice that contains no added sweeteners, which translate to calories.

6. Increase Your Fiber 

Fiber is really good for you and it is important in your weight loss program so make sure you are getting enough.

7. Go Vegetable Crazy 

When it comes to weight loss vegetables are your best choice. While all veggies are good for you, leafy greens are your best choice. Make sure you include them in your salad. Fresh veggies contain the nutrients you need and they offer important fiber to the diet. They make great snack foods and can quickly take care of hunger pangs.

8. No Between Meal Snacks 

Do not fall into the habit of snacks between meals. This is a common problem for people on the move. They get hungry and grab whatever junk food is nearest to take away the hunger pains. These are not only calories you don’t need or want; there is also a great deal of fat in these snack foods. Just eliminating junk food snacks and soda can easily lead to a 2 to 3 pound reduction a month, without doing anything else.

9. Your Diet Should Be Made Up of 30% Protein

If you are going to build muscle, you need protein. Muscle burns fat and so you’ve got a winning situation here.

10. Eat Smart 

The difference between eating smart and eating to eliminate the feeling of hunger is the difference. Don’t just eat to eat. Ask yourself if what you are about to eat is going to offer your body nutrition.

These 10 top tips will help you lose weight quickly. Losing weight doesn’t have to be hard.
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From Fat to Fit What You Need to Know

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Have you discovered the secret to quick weight loss? The truth is there is no secret. What there is are many unique ways that share similar characteristics. It’s time you learned what you need to know to go from fat to fit.

Deciding on a weight loss, muscle building program has a lot to do with your personal preferences and tastes. It should also be based on your level of commitment. After all, there’s no point in choosing a program that requires you to work out every day when you are only willing to work out three times a week.

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There are all kinds of fad diets on the market that would like you to believe they have something that no one else has. The reality is most of these diets are similar. And while they have worked for many the key is being able to keep the weight off long term.

If you decide to use a fad diet then you also need to have a long term plan in place and you need to be ready to make the lifestyle changes necessary to keep the weight off.

The truth is if you are looking to lose weight and gain muscle mass quickly, there are only a few tried and true way to do this. Here are some great tips to help you burn fat and build muscle.

  1. Four days a week, you need to do 45 minutes of moderate free weight strength training.
  2. Add high intensity cardio workouts that are 15 minutes in length and done three days a week.
  3. Incorporate a nutritious well balanced diet into your life. Avoid junk food, processed food, and convenience food which has little nutritional value and far too many wasted calories.
  4. You should not eat two hours before bedtime. Eating too late turns these calories into fat.
  5. Drink lots of water. In fact, you should be drinking a gallon a day. Water removes the toxins from your body and it also fills you up. Have a glass of water before you sit down to eat and you’ll eat far less. Got the munchies, drink a glass of water. Water also provides the necessary hydration to your muscles.

Building muscles and losing fat is not a onetime occurrence. It requires you to make some changes to your lifestyle. To keep the weight off you will need to continue to exercise and eat healthy. The good news is losing the weight isn’t nearly as difficult as many would have you believe. Why not start today?

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Why Our Diets Are Badly Failing Us and What We Can Do About It

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Right now, there’s a good chance that your diet is woefully inadequate when it comes to ensuring you are in the best possible health. In fact, there’s a good chance that your diet may be killing you.

And what is the culprit here? The answer is empty calories and processed foods.

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These days, a huge proportion of what we eat is ready prepared and ‘processed’. That means that it has spent a lot of time in a factory and thus bears little resemblance to what the ingredients originally looked like.

A good example is a bag of crisps, which doesn’t tend to have much potato left in it at all. Chocolate is made from a cocoa bean but the rest is purely processed. And ready made lasagne will have had all the goodness fried out of it and a ton of salt, sugar and bad fats added to try and keep it preserved.

All this means that you’re getting calories from your diet – calories that will provide you with energy and make you gain weight – but no nutrition.

Why We Need Nutrition

It is a mistake to think of food as fuel. Calories are fuel and they happen to be in our food. But food is more than that.

Apart from also being a social event and a hobby, food should also be a source of raw materials. The saying that you ‘are what you eat’ is literally true and when you eat any meal, your body will break it down into its constituent parts and then reassemble those parts in order to build your muscle, create enzymes and hormones and even produce neurotransmitters (the chemicals that make our brain work).

When you don’t get these things, you’ll find yourself feeling considerably worse. If you don’t get enough vitamin C for example, then your immune system won’t be able to perform at its best and you’ll be much more likely to get ill. Worse, vitamin C is also crucial for helping you to produce serotonin. Take that away and your mood will plummet. It also helps us sleep!

Similarly, when you don’t get enough omega 3 fatty acid, it can cause inflammation – this makes your joints hurt, it creates brain fog and it can lead to illness.

A lack of amino acid will mean that your muscles are weaker and smaller. And it will result in your skin looking grey and your nails being brittle.

The short term issues are worthy of a lot of concern but more worrying still is what this does to your health in the long term. The damage here is cumulative and in the end you will be more likely to suffer with a range of diseases.

What to do About It

The answer is to stop thinking of food as fuel and to instead think about the quality of the raw materials you’re putting into your system. Find ways to get more nutrition food in your diet -even if that means just adding a smoothie into your routine!

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How to Pave Your Future With Healthy Eating

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So many of us stop believing that the choices that we make on a daily basis will have any impact on us whatsoever. Humans in general have a tendency to be shortsighted, and do not have good skills when it comes to planning for the future.

However, if you are a forward thinking person who wants to truly make a difference in the world, or at least achieve specific goals in life, then you are going to have to begin to view the future as something that you can actively mold to suit your needs.

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If your goals are very lofty, then you are going to quickly realize that you need to be completely and 100% at your best if you are going to achieve those goals. Everybody wants to become the best version of themselves possible, and if you are not taking care of your most fundamental needs, then you are going to be struggling for the majority of your life with issues that do not need to be issues.

When you are not nourishing your body, you are depriving your brain of the capability of concentrating and retaining information. You are working against the most valuable machine that you have at your disposal in achieving whatever it is that you want to achieve. Your dreams cannot become a reality if you are not first and foremost respectful of the gift that you were given by birth.

Our bodies need maintained, much like any other machine would. If you don’t give it the proper nutrients it needs to survive, you will be performing at your lowest possible capacity.

Not only that, but when you are not caring for your body, and eating healthy foods, you are practically inviting disease to come upon you later in life. Nobody realizes just how important their health is until it is already deteriorating. And by then, it is often too late to implement the changes that you need to make in order to avoid further damage from occurring.

Fortunately, you can start today in making your future a priority. Begin by getting rid of all the junk food in your house, perhaps by giving it away to food drives or two relatives who might appreciate it. Make small changes to your diet, gradually implementing days where you cook meals that are completely healthy and conscientious of your body’s need for nutrition.

It is never too late to begin making good changes in your life, even if you are already dealing from lasting impact from bad choices. Everybody makes mistakes, but if you are willing to forgive yourself and continue to stay forward focused, then you are well on your way to becoming the master of your domain and making your life work in your favor. Everybody wants to achieve their goals, so take the first step you need to make today and actively choose a lifestyle that is healthy and rewarding both mentally and physically!

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The Importance of Good Eating Habits and How to Instill Them

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Eating right is the key to healthy living and good eating habits go a long way in improving our health and nourishing the body. A fit and active lifestyle demand right nutrition for the body to function. A good eating habit reduces our daily burden as it becomes a part of our routine and no extra efforts are needed to follow the habit.

The first step to developing good eating habits is to make sure that all meals are in sync with your body needs. An athletic lifestyle needs extra nutrition to support the muscles while a sedentary lifestyle can function with less calorie intake.

good eating habits

There are many ways to develop good eating habits which give the body adequate nutrition and energy. One way is to balance the meals in terms of nutrients. A good diet must include 45% carbohydrates, 30% protein, and 35% fats. All these nutrients are necessary for the body and the lack of any one of them can harm the body in the long run.

The next way to develop good eating habits is to maintain a food diary. Recording our meals gives us an insight about how and what we are eating every day. It helps to reduce calories from the diet easily by cutting down on processed sugars and artificial foods.

Another easy way to make sure that the body gets complete nutrition is to include more greens in your diet. Vegetables and fruits are rich in vitamins and minerals and keep you full for longer. This reduces your cravings for sugar and fatty foods. One more approach towards healthy eating is to set a limit for yourself.

Setting a calorie intake limit as per your body weight keeps us in control and reminds us of our goals. Choosing a smaller plate for eating your meals is proven to reduce the food intake drastically.

The last and the most important step towards good eating is to hydrate your body. Make it a habit of drinking at least 8 glasses of water every day. Set a reminder on your phone at intervals to remind you about water intake. Water aids in digestion and improves metabolism.

So these are the 5 ways to develop good eating habits for your body and health. Eating right and exercising regularly increase the immunity and endurance of the body. They also help to maintain your overall health and reduce the chances of many lifestyle-related diseases like stress and cardiac problems.

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5 Best Healthy Foods For A Longer Life

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Living longer is about exercising and eating only healthy foods. The healthier the foods that you eat, the more likely you are to live a happy life for a very long, long time.

Obviously there are thousands upon thousands of healthy foods. Almost all vegetable that you may come across is likely healthy, as are the majority of all fruits. Natural grains tend to be in the upper pinnacle of healthy eating, etc.

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But what are the healthiest foods – the foods that if you eat them regularly you are guaranteed to get the most nutrients you can from your meal? What are the foods that everyone should be eating in order to live a long and healthy life?

The Healthiest Foods – a Countdown

Quinoa (Whole Grains)

Whole grains are vital for healthy living, and quinoa is one of the healthiest of those whole grains. A rather bland food overall, quinoa is very easy to flavor with things like lemon, garlic, oils, salt, and other flavors that make it taste significantly better. It is extremely high in both protein and fiber, and it is also a good source of iron and magnesium.

Cranberries (Berries)

Berries are another extremely healthy food. They have a number of antioxidants that are vital for healthy living. Cranberries are just one of several berries that are extremely high in antioxidants, but all berries have their benefits and should be eaten regularly.

Spinach (Greens)

Greens are a great source of protein, fiber, calcium and other important pieces of nutrition. Spinach is actually not quite as good for you as Kale and Collard Greens, but Spinach is more versatile and can be eaten in far more ways that just salad, so it can easily become a staple in your cuisine even when you want to mix it up.

Soy

Soy is simply a fantastically healthy food. It has fiber, vitamins, Omega-3, protein, calcium – almost everything that you could need from a meal. It can also be found in almost every different type of food, as vegetarians can find soy meats, soy cheeses, tofu and other food types that can all be used to get soy in every meal.

Salmon

Salmon, however, is like soy on steroids. Loaded with Omega-3 fatty acids, protein and other beneficial nutrients, salmon has almost everything that you need all in one grilled piece of fish. It is also low in fat and cholesterol (high in good cholesterol), and is a great addition to anyone’s diet.

All five of those foods are considered some of the healthiest foods in the world – but beyond that, they are all also incredibly versatile, so it is not too difficult to get them into your daily diet regularly. For anyone who want to improve their overall health and wellness and planning on eating a significantly healthier diet regularly, these foods are the first place you should go. They are simply loaded with all of the necessary ingredients that you need in order to improve your health.

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Beginner’s Guide To The Paleo Diet

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If you are new to starting with Paleo diet, it is about eating natural food with no or little processing. In simple terms, paleo diet lays emphasis on eating in a way in which our Mother Nature has intended for us to eat.

When starting with the Paleo living, a lot of experts recommend taking the 85/15 approach after the very first month. It means 85 percent of the time you can stick to Paleo diet strictly while 15 percent you can have the non paleo items. When doing this, pay close attention to the way you feel as you reintroduce such things in your diet.

paleo diet

In a way, paleo diet helps in removing simple carbohydrates from the diet. And when this happens, our body can no longer be healthy with cheap carbs as they need energy and so the body is forced to make use of the fat stores.

Without constant flow of cheap carbs that the body would generally turn into sugar, the blood sugar falls to normal and insulin level starts regulating. And so, regulated insulin level allows lipolysis to take place. Lipolysis is basically the process where your body releases fat stores to be then burned in the form of energy. So, by lowering down the cheap carbs in your body, paleo diet helps the body to start burning fat in no time.

Further, the diet works through focusing mainly on the unprocessed and real foods which have been there for thousands and thousands of years.

Below we present a quick guide to what foods are allowed on paleo diet. These are the foods that our ancestors had access to.

Lean meats – beef, veal, venison, lamb, chicken, bison etc (try eating grass-fed version of these)
• Fish – salmon, tilapia, bass, etc.
• Seafood
• Eggs
• Vegetables – don’t leave these
• Berries and the less sugary fruits are good
Nuts – not too much (avoid peanuts)
Natural oils – olive, coconut and avocado oils

So, keep in mind that you can eat such foods when on the paleo diet. Make your diet plan accordingly and enjoy paleo living effortlessly.

How To Recognize What Is and Isn’t Paleo?

Many times it is clear what paleo is. Beef is found naturally and so it is paleo but ice cream is not paleo as it is manufactured by the humans. But there are certain times when you cannot judge between paleo and non paleo food. Like you may think that peanuts are paleo as nuts are considered to be so but you will be surprised to know that peanuts are legume and not paleo.

The basic reason why people find paleo diet to be so good and effective is that it helps in losing fat and turns the body from carb burning machine into fat burning system.

So, by now you must have got an idea as to what is the paleo diet, what to eat in it, what is paleo and what is not. This beginners guide can be of your help if you are looking forward to start paleo living and have a healthy life ahead.

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The Benefits of Eating Six Small Meals Each Day

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Starving yourself is not a healthy way to restrict how many calories you consume. Research now shows that eating 6 smaller meals a day can help you achieve your summer weight loss goals, as opposed to the traditional thinking that 3 complete meals a day is best. You can seriously put your health at risk if you limit your calorie consumption too drastically.

More and more people are victims of a “roller coaster diet” while trying to lose weight. Diet plans that restrict your calories decrease your body’s metabolism, and as a result your body will experience starvation. When this occurs, your body doesn’t use a lot of calories, and that leads to extreme hunger.eating

To increase your body’s metabolic rate, you should eat 5 or 6 smaller meals each day. Your metabolism will increase, and thus burn more calories all day long. You can further increase your metabolism by eating foods high in protein during your 6 meals.

Eating regularly will boost your metabolism due to the thermic effect of food.

You need a lot of calories to digest and absorb food, creating the thermic effect.

Different foods have different percentages of thermic effect, ranging from 3 to 30 percent. High protein foods have a 30 percent thermic effect. Some examples are turkey, salmon, and tuna. By simply digesting, 30 percent of the calories in these foods are burned. 20 percent of the calories found in fibrous and complex carbohydrates are burned during digestion. Some examples of these foods are corn, broccoli, green beans, and spinach. Foods with a very low thermic effect include refined carbohydrates and fats. This is the reason why dietary fat is stored so easily.

Your level of hunger will diminish while your energy level rises when you eat 5-6 smaller meals each day. You will also be able to maintain balanced blood sugar levels, which will help prevent hunger.

You can develop muscle to increase your metabolism. By eating regularly, you can maintain insulin levels which produce amino acids into your muscle’s cells, thus promoting muscle growth. Eating every 3 hours will yield a steady output of insulin. This is good for muscle growth and storing glycogen. As a result of eating healthy foods regularly, your summer weight loss goals will be easier to accomplish, and your body will be able to process vitamins and minerals more effectively.

The trick is to make sure you have a constant eating schedule. It might be difficult at first, but planning your meals will be well worth it. To prevent cravings and hunger, it’s good habit to feed your body foods that are rich in nutrients. A summer weight loss plan including a diet of healthy fats, vegetables, fruit, and lean protein is the best way to go. Eating such a diet with 5-6 meals each day can accelerate your muscle growth. It can increase your energy level, increase your metabolism, and you’ll burn half of the calories by eating regularly, and store very little fat.

Combine your diet with strength training and cardiovascular exercise to make it even more effective! Using these three methods, you’ll be on the fast track to burning fat and accomplishing your summer weight loss goals.

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The Importance of Good Eating Habits and How to Inculcate Them

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Eating right is the key to healthy living and good eating habits go a long way in improving our health and nourishing the body. A fit and active lifestyle demand right nutrition for the body to function. A good eating habit reduces our daily burden as it becomes a part of our routine and no extra efforts are needed to follow the habit.

The first step to developing good eating habits is to make sure that all meals are in sync with your body needs. An athletic lifestyle needs extra nutrition to support the muscles while a sedentary lifestyle can function with less calorie intake.eating

There are many ways to develop good eating habits which give the body adequate nutrition and energy. One way is to balance the meals in terms of nutrients. A good diet must include 45% carbohydrates, 30% protein, and 35% fats. All these nutrients are necessary for the body and the lack of any one of them can harm the body in the long run.

The next way to develop good eating habits is to maintain a food diary. Recording our meals gives us an insight about how and what we are eating every day. It helps to reduce calories from the diet easily by cutting down on processed sugars and artificial foods.

Another easy way to make sure that the body gets complete nutrition is to include more greens in your diet. Vegetables and fruits are rich in vitamins and minerals and keep you full for longer. This reduces your cravings for sugar and fatty foods. One more approach towards healthy eating is to set a limit for yourself. Setting a calorie intake limit as per your body weight keeps us in control and reminds us of our goals. Choosing a smaller plate for eating your meals is proven to reduce the food intake drastically.

The last and the most important step towards good eating is to hydrate your body. Make it a habit of drinking at least 8 glasses of water every day. Set a reminder on your phone at intervals to remind you about water intake. Water aids in digestion and improves metabolism.

So these are the 5 ways to develop good eating habits for your body and health. Eating right and exercising regularly increase the immunity and endurance of the body. They also help to maintain your overall health and reduce the chances of many lifestyle-related diseases like stress and cardiac problems.

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Tips For Better Eating Habits

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Considering the Bulging Waist Lines of 66% of The Population it is obvious that sticking to a healthy eating plan is a challenge for many people . If your are having problems sticking with that resolution that you set in January, here are some simple tips to help you start to create new and healthy eating patterns

Calories count. It’s not low fat vs. low carb. You can eat fewer calories by eating less food (which is why you can lose weight on any diet that restricts entire categories of foods or limits portion sizes), but you may get hungry and gain it back. Fat has 9 calories per gram, but protein and carbohydrates have only 4 calories per gram. This means that when you eat less fat, you consume fewer calories without having to eat less food. Eat less fat and fewer simple carb.

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To achieve a one pound weight loss per week, 3500 calories should be subtracted from your normal weekly caloric intake. To do this, reduce your normal daily caloric consumption by 200 to 300 calories per day and increase your physical activity with a goal of burning an additional 200 to 300 calories per day.

Don’t diet. Instead of saying “I can’t have that, I am on a diet” try “I don’t want that, I am changing my eating habits”

Be accountable for what and how much you eat – keep a food journal for a month or at the very least a few weeks to be aware of what, when and why you are eating . Paying attention to physical cues and signals can help you determine when your body is cuing you to eat due to hunger as opposed mental or external cues. Ask yourself, “Am I really hungry or am I eating because ..it is there, it smells good, I don’t want to waste food, I’m stressed, I am bored (insert your favorite here).

Do not restrict foods! There are no bad foods, only inappropriate portion sizes. If you neglect certain food groups, you’ll end up craving those foods and binging . You also miss out on vital nutrients.
Weigh and measure foods for at least a month but at the very lease 2 weeks to be aware of serving sizes and portions. Serving sizes and portions have gotten so distorted over the years in restaurants and the like that most people are completely unaware of what a single serving actually looks like . Most restaurants servings are 2-3 times single serving sizes.

Don’t skip meals – eating 5-6 times a day not only stimulates your metabolism but will keep your blood sugar level eating and avoid overeating

Be positive. Recognize irrational thoughts. Focus on the things that you have done right and the positive changes that you have made. Remember – success breeds success.

Lose weight in a way that enhances your health not in a way that detracts from it You can lose weight by smoking cigarettes or taking such but they are not healthful ways of doing so and you will soon reusme your old habits (and weight)

Avoid trans-fatty acids and partly hydrogenated fats (“bad fats”). They may increase the shelf life of certain food products, but they decrease the shelf life of people who eat them.

Eat fewer “bad carbs” like sugar and white flour. They are low in fiber, so they are a double punch if you are trying to create healthy eating habits : a lot of calories that don’t fill you up,
Eat more “good carbs” like fruits, vegetables, legumes and unrefined grains (such as whole-wheat flour and brown rice). They are rich in fiber, which slows absorption and fills you up before you take in too many calories.

What you include in your diet is as important as what you exclude. With few exceptions, those protective antioxident and health benefiting substances are found in good carbs, such as fruits, vegetables, whole grains and legumes.

Eat less red meat. Dr. Atkins may have disagreed, but it’s loaded with artery-clogging saturated fat and has been linked to an increased risk of cancer.

Begin by making moderate changes in your diet. If you want to lower your cholesterol level or weight even more (or if you have heart disease and want to reverse it), you may need to make bigger changes.

Choose quality over quantity. Smaller portions of good foods are more satisfying than larger portions of junk foods, especially if you pay attention to what you’re eating!!!!

 

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The ABC’s of Eating

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The ABC’s of Eating would be a great title for an education course that addresses all of the food groups, the benefits and detriments of those groups and how to ascertain what our individual needs are from each category.

That doesn’t seem like such a difficult concept, but do you see any class being taught that addresses those issues? No, and more than likely you won’t. Because our society doesn’t feel like it is an issue that should be addressed by our education system.

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Let me put this proposition before you, however. Has there always been an evident need to learn to drive? No, driving wasn’t around until the turn of the 20th century. Driving is included in the education system, and taught as a matter of course each year. The need to be educated in the ability to drive is relatively new, and is not one of the “old world” school topics, but it’s included because a need developed.

Education about our eating is a need that has developed over the last 30 years, and has now reached epidemic portions. Advertisements about our eating choices are driven by the need to make a profit. The commercials our children are watching have nothing to do with their real nutritional needs, or the foods that actually are good for them to consume. Here is where the educational process should bridge the gap. Just as our education system teaches our children how to count, read, and write, they should teach them about their eating habits. We educate our children because knowledge is power. It provides them with the power they need to make good decisions, acquire jobs, create new products and processes, and to live out their lives as they see fit. Shouldn’t they also have a basic knowledge of how to utilize the food resources around them?

Teaching and educating about the basics of the food groups, how they work with your body, the metabolic process of digesting those foods, how the body uses and stores energy, and how to keep all those processes working at optimal levels is as important as understanding the algebraic theorems and how they apply to our ability to perform mathematically. Determining just where in the education realm that such a class would fit is another matter. Members of the educational system will probably tell you that it simply isn’t a matter of concern for the school system, that it is an issue best addressed at home. But how can it be addressed at home, if the person at home has no knowledge to impart? We don’t just acquire the knowledge needed for intelligent food consumption with the birth of our children.

The basic food groups and what foods fall into each category is a topic lightly addressed during the health classes taught at our middle schools. But what about the metabolic process of digesting those foods, the interaction of the food, the nutrients, and our energy needs? Knowing how to differentiate between what foods will provide both energy, nutrients, and good taste is a learned knowledge. Do you suppose children would continue to stuff something in their mouth if we addressed the consumption of Twinkies in the same way we do dirt?

 

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Eating for Your Age

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The foods of the food pyramid are necessary for our optimal health. But in what quantities and which ones are the best? These are questions that must be tailored to our individual needs. And the answers will benefit our unique needs. Healthy for me, is not the same as healthy for you. Everyone’s nutritional needs and eating habits are different, and everyone’s level of calorie consumption is different.

We can examine some of the better foods, and offer advice as to what particular formulas make us the healthiest on average. The average person needs an hour of physical exercise, six to eleven servings of grains, two to four servings of fruit, three to five servings of vegetables, two to three servings of meat, two to three servings of milk, and enough water to make it all work.

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This could be the formula for an eighty year old man, or a fifteen year old girl. The recommended daily calorie intake is just as vague and generalized as the daily food intake pyramid. Can you see how this might not work for either one? When a guideline published is this general, it is up to the individual to determine what food regimen will keep them at their healthiest, provide the caloric intake necessary, but not excessive.

According to the guides published by the USDA, calorie needs vary from one age group to another, one gender to another. So how do you determine what your individual needs are? You can setup a journal for recording your daily caloric intake for about a month. Make a note of your weight each day. If you don’t gain any weight during the course of that month, you’re eating your recommended calorie level in order to maintain your weight. Now, take that calorie information, check with a nutritionist about the recommended daily allowances of vitamins and minerals that you need. Take both pieces of information, calorie intake and nutritional requirements, use the food pyramid and comprise a combination of foods that will help you achieve these recommended daily intakes, and still be enjoyable food. You now have an individualized healthy eating plan.

Once the importance of a particular food plan is understood by us, it is a simple as learning our multiplication tables. We simply memorize the benefit, and incorporate it into our daily intake as needed. As you take the time to incorporate a healthy food plan, don’t’ forget the necessity of exercise in our daily lives. In order to keep our bodies healthy and functioning off of healthy food, we need to keep it fit. This comes through proper amounts of exercise.

What those foods might be, are entirely dependent upon the unique guideline you have just established. This guide will not work for Cousin Bob, or Aunt Tilley, but it is the unique blueprint for you. It is at this point in the process that we seem to lack the direction to finish what the government started. Maybe we need to incorporate these techniques into a class taught at school. Maybe this would give our young people the direction and tools they need in order to begin such a process, make it a lifetime habit, and pass it along to their children. Whatever the formula, your food intake and level of calorie content, will affect your general overall health everyday. Overeating can bring on obesity, under eating can bring about anemia; you need to find that one right guide for you, and plan, plan, plan.

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