Tag Archive for: Long Beach Nutritional Coach

Types of Plant-Based Diets and Their Famous Followers

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Plant-based diets have received an increasing amount of media attention over the past several years. Yet many may feel confused over what exactly these diets involve.

Here is a list of eight different types of plant-based diets, including some renowned devotees.

Plant-based diets

1. Vegetarianism

Vegetarians may eat dairy products and eggs but not any meat. According to the Vegetarian Society, a vegetarian is “Someone who lives on a diet of grains, legumes, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish or by-products of slaughter.” Many celebrities call themselves vegetarian, from Paris Hilton to Ariana Huffington.

2. Semi-Vegetarianism (Flexitarianism)

A semi-vegetarian adheres to a plant-based diet but occasionally eats meat. This category includes food writer Mark Bittman.

3. Veganism

Vegans do not eat any animal products (dietary vegans). Some vegans go further and choose not to use any animal products at all, including leather or wool clothing (ethical vegans). Bill Clinton now eats vegan due to health concerns. Other well-known vegans include actresses Natalie Portman and Anne Hathaway as well as talk show host Ellen DeGeneres.

4. Raw Veganism

Raw vegans combine veganism with raw foodism (rawism) by avoiding all animal products and not cooking food above a maximum 118 degrees Fahrenheit. Adherents to this diet believe that greater heat destroys foods’ micronutrients. In addition, some proponents think that cooking foods produces dangerous chemicals. Actress Demi Moore maintains a raw vegan diet.

5. Herbivore

Herbivores are plant-eating animals. In terms of a dietary choice for humans, it generally refers to vegans and vegetarians. Lindsay Nixon, known as the author of the Happy Herbivore books, describes herself as eating a strictly vegan diet.

6. Fruitarianism

Fruitarians eat fruit, nuts and seeds but avoid animal products, vegetables and grains. Michael Arnstein has competed in ultramarathons and Ironman Triathlons as a fruitarian. The most famous fruitarian may have been Steve Jobs.

7. Macrobiotic Diet

Hippocrates originated the term macrobiotics, which he used to describe healthy, long-lived people. Today this diet combines principles of Zen Buddhism with Western-style vegetarianism. Practitioners choose foods to obtain a balance of yin and yang. Whether foods taste sour, sharp, salty, sweet or bitter determines pairings. Whole grains take up about half of a macrobiotic diet, followed by vegetables, beans, fish, seeds and nuts. Followers consume substantial amounts of soup. This low-fat, high fiber diet relies on minimally processed foods, locally sourced if possible. Low-fat meats and fish are allowed, making this not a strictly vegetarian plan. How foods affect well-being takes prominence. Tom Cruise follows a macrobiotic diet.

8. Nutritarian

Dr. Joel Fuhrman, Eat to Live author, coined the term nutritarian to describe choosing foods based on maximizing the amount of micronutrients per calorie. He advocates for a diet consisting of mostly vegetables, with fruits, beans, seeds, and grains following. Fewer calories should come from poultry, oil, eggs and fat-free dairy. Finally, beef, cheese, processed foods and sweets should be minimized. In public, Dr. Fuhrman seems to avoid advocating for a vegan diet. However, his writings definitely emphasize eating only low-fat, strictly vegan foods. His list of seven worst foods for health includes: butter, cheese, potato chips and French fries, doughnuts, salt, processed meats and barbecued or smoked meat.

Summary

Each of these diets has its subscribers. Their details and philosophies may vary somewhat, but all stress the importance of a plant-based diet.

 A Perfect Way to Remain Fit and Fine

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Keeping the body fit and fine, it is must to follow the fitness tips. It helps in keeping the body and makes your figure perfect. Fitness tips also helps in keeping the mind strong and fulfills the desire of achieving the beautiful body.

To be sexy and slim helps in boosting up the confidence of the person and makes their over all persona amazing.

fit

Fitness tips act as the best solution to reduce weight and look perfectly fit and fine. According to the fitness trainer, one should always consume the promoting types of diet and must do regular exercise that avoids facing the distraction problem. One can easily avail the fitness trips from the TV commercials, print ads that make it easier for women and young girls to look slim and fascinating in the front of the people.

Everyone should follow the tips on regular basis to avoid any kind of the diseases. It helps in maintaining the healthy of the body and keeps their mood refreshing always. The fitness tips also make the brain sharp of the person if the person involved in the activity of physical exercises on regular basis. It the best way to make yourself fit and adorable personality.

At time of following the tip to maintain the fitness of body, the most important thing that needs consideration is diet you are taking. Always prefer to take lesser fat and low calorie diet. To remain focused is the most essential tip among all the fitness tips. It helps in achieving the goal in a successful manner and in lesser time.

To follow proper training program is also part of the fitness tips. Training program includes using of heavy type supplements and restrict the eating. Weight training program is the best solution to keep your body at right tone.

The Wonderful Benefits of Simple Exercise For Seniors

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Then you should go for it. An active lifestyle is very beneficial. It help boost energy levels and can even help to reverse some of the problems of aging. It can improve your energy and strength. It doesn’t matter what your age, or illness, you will improve flexibility and balance by moving more.

Endorphins produced by being active will decrease depression and help you feel better. Plus it increases your self-confidence. Exercise will increase heart health, blood pressure, and bone density.

exercise

Your whole body will improve with regular exercise. It will reduce the problems of aging and will improve your strength and over-all well being.

It will help you lose weight. Exercise increases metabolism and burns calories to help you reach a healthy weight.

Getting active will improve your sleep patterns, by helping you to fall asleep easier and sleep sounder.

Your brain will have added benefits by helping to preventing memory loss and dementia.

Where to start? Start slow, build up your program a little at a time. Warm up, cool down and have water available all the time.

If something hurts, stop doing it. Exercise was not meant to be painful. Try something else.

One of the best and easiest cardio exercises to start with is walking. Make sure you are in a safe area, without a lot of traffic. Be aware of your surroundings. A very popular place is a local mall. I know some malls even open their doors early to accommodate the early walkers. Plus there is safety in numbers. Or find a walking partner. Set a time to meet that’s good for both of you. It doesn’t seem like a chore when someone else is there to talk to.

After you have gotten in the habit of walking four to five times a week for at least thirty minutes a day, it’s time to add some variety to your workout.

Swimming, hiking, cycling are a few more forms of cardio exercise that can be fun and a change of pace from walking.

Also check with the YMCA. They have many programs available for seniors. One that is available in Florida is Silver Sneakers. It features many different classes for seniors. Zumba, water aerobics, Yoga and Tai Chi are just a few.

Also if you live in a warm climate most senior housing complexes have pools available. Check your television. Some stations have an exercise channel.

Take advantage of what’s around you, and enjoy.

Why A Plant-Based Diet Matters

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There is not much mystery about a ‘plant-based diet’ but it may be interesting to ponder for a little on the vastness of what it holds for you.

plant-based

Whole Foods

Firstly, a plant-based diet recognizes the value of natural, whole foods, not nutrients or calories, as the fundamental unit of nutrition. This is due to the synergistic combination of vitamins, minerals, antioxidants and phytochemicals that can only take place with whole foods. Thus it makes good food sense to have moderate amounts of different whole foods in your diet all the time.

This continual switching around of one type of vegetable, whole grain or fruit for another till you have all the different types of phytochemicals well inside your body is very important for ultimate health. Besides, different parts of your body require different plant chemicals to function; thus, a healthy mix of nutrients is essential to good health.

Colors of Natural Foods

Further, a plant-based diet is also about eating the colors. Combining different colors and types of fruits and vegetables is both healthy and appetizing. In fact, colors give clues to the nutrients they contain.

For example, red indicates vitamin A (beta carotene) and vitamin C. Closely following, is yellow, which is a sign of potassium and fiber; while green means it is packed with iron or folic acid. Further, blue and purple colors show the presence of anthocyanins that fight free radicals; and white shines with vitamins and minerals.

Healing Power of Foods

Notably, the healing power of whole foods in a plant-based diet is at your disposal if you care to use it. However, this sort of healing is seldom instantaneous; Nature must be allowed to take its course and there are no health miracles overnight.

Meanwhile, the processed foods in your diet can cancel out all the good work of natural foods in the blink of an eye. What you do and do not eat are all important if you wish to see definite results.

Green Blood of Plants

In a way, a plant-based diet is letting in the sun in your life when you eat leafy greens with a high amount of chlorophyll. In fact, your own red blood thrives on the green blood of plants. So, the more greens you have inside your body, the more oxygen to produce red blood cells for you. Just as the trees depend on the leaves for food, you can make it through life with leafy greens.

Food Preparation

Lastly, a plant-based diet takes into consideration the way foods are prepared or eaten; so you should feed on fresh foods or freshly cooked food. There was a case in which re-heated leftovers were served to a woman in confinement. From that time onward, her health went downhill and she lost all her energy, not being able to hold down any full-time job.

Thus, Wordsworth had been right all along – that there is a close bond between man and nature. And a plant-based diet is the nearest thing though it may not be exactly what the dear poet had in mind. Edible poetry, anyone?

Half Marathon Training Tips And Guide

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Training Schedules

It is highly recommended to follow a structured plan when half marathon training. This is an endurance sport and normal fitness training will not be enough. Going out for regular runs and training jogs will help get you prepared, but to do it right, it is best to follow a properly designed schedule. A half marathon training schedule will incorporate the key components of getting ready for race day, including building up the distances you are able to run.

marathon

They also ensure there is enough rest between runs as well as developing strength and the ability to run up hills. Finally, they assist with tapering, a process which reduces the length of runs in the days before the race so your body is at peak fitness for the event. Even veteran runners use training schedules when preparing for a run. So, whatever you level of fitness, goals or abilities, get a schedule.

Pre-training

Before you start half marathon training you should be physically able to jog for 30 minutes without stopping. How far or how fast you jog is not important. Your body just needs to be sufficiently conditioned to move at a jogging pace for that length of time. If you cannot do this and start training anyway, you will increase your risk of picking up an injury. If you cannot run for 30 minutes, you will need to build up to that before embarking on a training schedule. Do this by going out 3 or 4 times a week for a jog-walk, building up the length of time you jog, as opposed to walking, each time. The repetitive nature of this exercise will help you build up to the point where you can run the full 30 minutes. At this point you will be ready to start training for a half marathon.

Nutrition

The key to eating right while half marathon training is balance – eating a balanced diet. Following the latest fad diet will not help anywhere near as much as simply eating fresh, unprocessed food with a large emphasis on carbohydrates. That means over 50 percent of your diet should be fruit, vegetables and whole grains – pasta, bread, cereals etc. Other foods can of course be eaten, but, like with any dietary recommendation, they should be eaten in moderation. Balance is the key. Make sure you eat about an hour before you go out for a training run, and also go to the toilet before you set off. All sorts of parts of your body will start working better as a result of training, including your digestive system. Finally, many runners take sports gels when on a long distance run, including race days. If and when to use them is a personal choice. For a half marathon race, the guide would be to take one at 5 miles and another at 9 miles, making sure you drink water with each gel. If you are considering using them on race day it cannot be stressed enough that you should use them in training first to see how your body reacts to the gels alongside your regular diet. So, 8-mile-plus training days are the right days to try out training gels.

Water and Hydration

Staying hydrated during half marathon training and during race day is not only critical to performance, it is also critical for safety. Exactly how much you should be drinking is different for everyone. There are some general rules you can follow, however. You should drink water throughout the day, instead of loading up just before going out for a run. That means keeping a bottle of water with you as often as you can. And while all types of drink will keep you hydrated, water is easily the best. You do not have to give up your cup of coffee or occasional soft drink, but make sure water is the drink you take the most. A lot of factors come into consideration when deciding if you need to drink during a training run, such as weather conditions and the length of the run. As a general rule, if you are going to be training for more than 30 minutes it is best to take water with you. Having a drink at the end of the session will normally be sufficient if the run is less than 30 minutes long. Drinking alcohol the evening before a training run will have an effect on your performance, so the best recommendation is to reduce the amount of alcohol you drink while in training. Finally, deciding on whether to drink water or a sports drink comes down to personal choice. Both have their advocates so try different options while training to get what is best for you.

Rest and Recovery

Resting is as important as half marathon training itself. Your body needs to time to recover after a training run to avoid injuries and help you build up fitness. Half marathon training schedules have rest days included at regular and key times to ensure there is no burn out. That is not enough, however. Getting the right amount of sleep every night during training is also critical. The body repairs itself during sleep and it is important that that process is not interrupted. Putting a figure on how much sleep you should get is difficult as everyone is different. As a general guide, while training, go to bed 30 minutes earlier than you would normally do. You will feel fresher the following day making training easier and you will reap the benefit on race day.

Injuries

Injuries can, unfortunately, happen during half marathon training. The most common injuries occur in the feet, ankles, shins and knees. If you do get an injury, do not run through it. This will only exacerbate the problem. Use ice on the affected area as often as possible and rest. That is the best prescription, even if it means missing days on your training schedule. There are a few things you can do to minimize the risk of injury. First, do not push yourself too far. For example, do not embark on a training schedule if you cannot already run non-stop for 30 minutes. Also, do not start running distances beyond your reach; or run too fast for your level of fitness. The advice is to stay realistic and keep within your limits. Another thing you can do to avoid injury is to stretch after each training run. Stretching should last for 5 to 10 minutes and each muscle in your legs should be individually stretched, with particular focus on hamstrings, calves and quads. Other things you can do to avoid injury is to stay hydrated and make sure you are using appropriate equipment, particularly footwear. Wearing ill-fitting shoes will put on you a fast-track to injury so take care when choosing.

Summary

A lot of this is down to common sense – eat a balanced diet, train according to a schedule, stay hydrated etc. But it can be difficult to keep up the standards because of the busy lives we all lead. On the positive side, half marathon training is a way to get focused as there is an end goal you are working towards – race day. It is the ideal time to exercise more, eat and sleep better, and get fit. And have fun.

How Senior Citizens Can Stay In Shape

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As we grow older, our bodies undergo many changes. And not all of those changes are good ones. Our bones go weak, our muscles sag and our strength walks out on us. It’s something that we cannot avoid but there is a way to slow down the aging process and that is with exercise. Almost 85 percent of senior citizens fail to exercise regularly even though they know the importance of it.

And the reason for that is almost the same as the one younger people have. That being exercise is too tiring, too hard or it takes too long for the results to show. It’s also a problem for older people being at the gym because of the younger people around them. And honestly, we all have our insecurities and when we’re older, being around a lot of younger people doesn’t help out. So, if you’re part of this age group and you want to stay fit, you can start working out at home instead.

seniors

The first thing older people need to consider is what exercises they should do. The number one exercise for seniors are cardio exercises. Cardio exercises can help keep the heart healthy. Walking, swimming and bike riding are the recommended exercises for seniors. If you don’t have a pool at home, 2 out of 3 isn’t bad. You can get a treadmill and a stationary bike to get the exercise you need. The next best exercise is strength training with the help of some dumbbells. As we grow older, our muscles grow weaker and they actually shrink. Doing strength exercises can help with preventing this because muscles that are frequently used decline slower. It is critical that before you do any of these exercises that consult your doctor so they could give you a recommendation.

If you’re ready to start working out at home, the next thing to do is to get the equipment you need. Before you get them though, you have to look out for some things. Since seniors are not as strong, the equipment needs to have soft steps or cushions for some equipment such as a treadmill. For dumbbells, you can get those that are made of rubber so it would be safer in case it’s dropped.

Before you start, make sure that you have someone to workout with, if necessary. This person not only ensures that you’re safe, they can also encourage you. It’s just like being in the gym with a trainer except you don’t have to deal with that many people and with that noise which irritates some older people easily making their exercises more uncomfortable. Don’t forget to do some stretching as well as this helps with your flexibility which is also important to keep your joints healthy.

Exercise is good for everyone, young or old. We just have to remember that old saying, no pain, no gain. Go ahead and make a fresh start tomorrow. Don’t be aged, be ageless.

5 Great Benefits to Get From a Plant Based Diet

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A plant based diet includes a high percentage of food sourced from plants rather than animals. This can mean eating nuts, whole grains, lentils, peas, beans, fruits, and vegetables. But, this style of diet does not need to be strictly vegetarian.

Here are five of the health benefits that come from eating lots of plant foods:

plant based diet

Blood pressure

A plant-based diet offers a perfect source of potassium-rich foods which can help to naturally lower blood pressure. Fruits and vegetables, as well as most seeds, nuts, legumes, and whole grain include a sufficient amount of vitamin B6 and potassium for healthy blood pressure. Animal foods like meat include minimal potassium and can lead to higher cholesterol and blood pressure.

Cholesterol

A significant benefit of adopting a plant-based diet is the ability to lower cholesterol. Plants are cholesterol-free, even the more saturated types like cacao and coconut. For this reason, eating a diet that mostly consists of plant-based foods can offer a simple solution to lowering cholesterol. Great food choices to lower rates of heart disease and cholesterol include seeds, nuts, whole grains, fruits, and vegetables.

Blood Sugar

A highly effective method to control high blood sugar is to increase the fiber in the diet. A fiber-rich diet is perfect to help with slowing the absorption of sugar in the bloodstream. An added benefit is the ability to control hunger throughout the course of the day. Also, fiber can help with balancing the level of cortisol in the blood stream, which is responsible for the feelings of stress. Many of the animal foods can have a significant hand in increasing the blood sugar level.

Cancer

A plant-based diet that includes low-fat, whole food is one of the most efficient choices for helping to cut the risk of cancer. Certain cancers like breast and colon are at great risk for those that eat a diet mainly consisting of animal foods.

Weight Loss

A diet consisting of plant-based and whole foods, with minimal processed sugars and low in fat, is certain to help with cutting weight. A further benefit comes from a diet that is high in clean and raw whole foods. Weight loss is naturally able to occur when the daily diet includes a higher percentage of vitamins, minerals, and fiber compared to proteins and animal fats. A well-planned plant-based diet has the potential to cut 4-6 pounds within a two-week period. This should also ensure you aren’t left feeling hungry.

What Personal Training Can Do For You And How To Know If You Are Being Trained Properly

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In the pursuit to lose some extra pounds, people quite often go for strict diets, which involve limits on the amount and type of food a person eats. Such extreme measures may help in reduction of weight for a brief period, but pose serious health hazards if carried on for a long enough time. Exercising periodically for some time under the supervision of a personal trainer is a lot better alternative than engaging in strict dieting.

However, a high percentage of people are not sure about the advantages of working with a personal trainer, and express suspicion as to how effective such a program would be. There are, actually a whole lot of reasons to engage a personal trainer.

personal trainer

First of all, a personal trainer will create a comprehensive exercise plan for you and this will encourage you to attain your health objectives. This will help you become more driven towards your efforts to care for your fitness and overall health.

Secondly, a personal trainer, being a specialist, guides you on the correct exercises and techniques to use while working out, and will offer an exercise schedule and diet plan suited to your body and its specific requirements. Hence your self formulated exercise schedule and reckless attempts at eating less will be replaced by a more planned and concentrated program.

Thirdly, a personal trainer is more sincere to you than you tend to be with yourself, and can give you a correct picture of your fitness and health standards. Your road to a longer and healthier life will also be paved by a personal trainer who will plan for you strategies to battle against general health issues.

Fourthly, preventive measures against injury and quick recuperation from an injury can also be taught by a personal trainer, and he can make you informed enough to continue with your exercises without his instructions.

Lastly, a personal trainer makes you responsible enough to meet deadlines and abide by schedules, encouraging you to develop an ongoing approach to the maintenance of your new found good health.

In a personal training program, you and your fitness needs get complete attention from your trainer. A clear idea of your health needs and fitness aims is the first step to ensuring a fruitful personal training program. Moreover you can check on references, qualifications and experience of the trainer beforehand, and develop a good way to communicate once training starts. A cautious consideration of all these factors can ensure a very satisfying personal training experience.

Strength and Balance Training for Senior Citizens

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Fear of losing balance and falling can be terrifying for senior citizens. It is estimated that approximately one-third of the senior population age 65 and over are admitted to the hospital due to falls. As age increases, so do the statistics. Approximately 50% of seniors who have hip surgery from falling, will experience another slip within six months.

One of the primary reasons seniors fall is due to lack of strength and balance. Our bodies are meant to move and many seniors lack serious exercise routines, resulting in loss of balance and strength. Learning an exercise program designed specifically for strength and balance for seniors is essential in fall prevention.

senior

For many unconditioned seniors, balancing and strengthening exercises can be challenging. Always begin an exercise program with a trained Senior Fitness specialist. A fitness professional will begin any exercise plan with a thorough assessment of balance and strength issues, including postural deviations, soft tissue injuries, and any skeletal disease.

Benefits of an exercise program are vast. A cardio-respiratory program designed for your specific fitness level will increase blood flow and oxygen uptake to vital organs allowing those organs to work more efficiently.

Stretching exercises will help you lengthen muscles that have been shortened due to inactivity allowing for more freedom of movement and ease of muscular pain.

Balance exercises will help you with many of your daily activities, including standing up from a chair or getting out of a tub without falling. Balance is also important for being able to move quickly out of harms’ way, as in a swift moving vehicle coming too fast as you are crossing the street.

Strength training is vital in keeping muscles and bones strong. Strength training has proven to help reduce osteoporosis and increase bone density. This can help reduce deformity in the joints and fractures especially in the hips and spine. Muscle imbalances and lack of tone can be reduced with strength training exercises. Strength training will also help to improve your step and gait which may reduce the need for walking with a walker or cane.

Cardio-respiratory exercises, strength training, balance exercises and stretching routines combined will add not only valuable physical improvement in day to day activities but also provide essential mental health. Increased oxygen flow to the brain and organs increase efficiency and helps reduce the loss of memory and improves mental sharpness.

Beginning an exercise routine may appear to be daunting at first, but hiring a professional fitness trainer who specializes in senior fitness is the first step. Always check with your physician and get a medical clearance before beginning an exercise program. Take small steps, build up your endurance and most of all, enjoy feeling the benefits of exercise.

How to Transition to a Whole Foods, Plant Based Diet

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Anytime you are changing the way you eat on a daily basis, you must be realistic about your approach. You cannot expect to stop eating all the foods that you enjoy cold turkey as that will do nothing but add more weight on your body once you crash from the emotional withdrawal of it all.

How to transition to a whole foods, plant based diet is not as challenging as it may seem at first, it will simply require some focus and will power for the first few days.

plant based

A plant based diet is obviously one that does not permit cupcakes or your morning doughnut. You will be encouraged to eat foods that are natural and organic is the best option to go when trying a plant based diet. You will need to purchase all your foods for the weeks ahead so you have plenty of options when you are looking for a snack.

This will also discourage you from losing sight of your diet and cheating by grabbing the first thing you see in your pantry. Make sure you clean out all of the foods that are currently in your home or office that are not on your plant based diet and replace them with healthier snacking choices as well.

You always want to create meals for your plant based diet that are rich in antioxidants. You have to get a book or follow a plan on the web that you can access for free and get all the great tips and ideas for meals and snacks to help guide you through the process. Also there are a few more tricks to help you transition into a plant based diet and the most important one is to prepare your mind first.

Mental awareness of what is to come is vital when planning a big life change such as changing the entire way you will be eating. You must realize that in fact what you eat should only be a matter of providing your body with enough energy to get through all the activities you engage in all day. Food is not about the cheesecakes or pastas it is what you mentally need it for and all the foods that result in temptation to cheat off of your plant based diet are just to please your mind, as your body does not need all of those empty calories in it.

After you have eaten on the plant based diet for awhile you will notice your body will no longer crave those fatty foods any longer. Check out any cookbooks you can find that will provide additional recipes and snack ideas as well. A blender or food processor will also help in getting all the vegetables in that you will need. Experiment with different food textures and combinations until you find a few that you really like. Make your own juices and dishes with the fresh ingredients for your plant based diet success!