Lose weight while building lean muscle mass and reversing the signs of aging all at once...

Key Benefits

  • Achieve Optimal Health

  • Achieve The Look Youíve Always Wanted

  • Increase Energy

  • Decrease Fat

  • Improve Skin Tone

  • Improve Clarity Of Thought And Memory

  • Improve Immune System Function

  • Improve Bone Mineral Density

  • Improve Cholesterol

  • Decrease Blood Pressure

  • Increase Cardiac And Kidney Function

  • Increase Muscle Mass And Stamina

 

 

 

 

What's the Best Nutrition Advice?

It's following the Dietary Guidelines for Americans. These are seven guidelines for a healthy diet - advice for Americans 2 years of age or more. By following the Dietary Guidelines, you can enjoy better health and reduce your chances of getting certain diseases. These Guidelines, developed jointly by USDA and HHS, are the best, most up-to-date advice from nutrition scientists and are the basis of Federal nutrition policy.

The Dietary Guidelines For Americans

Eat a variety of foods to get the energy, protein, vitamins, minerals, and fiber you need for good health.

Balance the food you eat with physical activity - maintain or improve your weight to reduce you chances of having high blood pressure, heart disease, a stroke, certain cancers, and the most common kind of diabetes.

Choose a diet with plenty of grain products, vegetables, and fruits which provide needed vitamins, minerals, fiber, and complex carbohydrates, and can help you lower your intake of fat.  Make sure to prefer organic!

Choose a diet low in fat, saturated fat, and cholesterol to reduce your risk of heart attack and certain types of cancer and to help you maintain a healthy weight.

Choose a diet moderate in sugars. A diet with lots of sugars has too many calories and too few nutrients for most people and can contribute to tooth decay.

Choose a diet moderate in salt and sodium to help reduce your risk of high blood pressure.

If you drink alcoholic beverages, do so in moderation. Alcoholic beverages supply calories, but little or no nutrients. drinking alcohol is also the cause of many health problems and accidents and can lead to addiction.

 

 

 

 

         

 

 

 

 

What is the Food Guide Pyramid?

The Pyramid is an outline of what to eat each day. It's not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you.

The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain or improve your weight.

The Pyramid also focuses on fat because most Americans diets are too high in fat, especially   

                                                                                            saturated fat.

 

Looking at the Pieces of the Pyramid


The Food Guide Pyramid emphasizes foods from the five major food groups shown in the three lower sections of the Pyramid. Each of these food groups provides some, but not all, of the nutrients you need. Foods in one group can't replace those in another. No one food group is more important than another - for good health, you need them all.

The small tip of the Pyramid shows fats, oils, and sweets. These are foods such as salad dressings and oils, cream, butter, margarine, sugars, soft drinks, candies, and sweet desserts. These foods provide calories and little else nutritionally. Most people should use them sparingly.

On this level of the Food Guide Pyramid are two groups of foods that come mostly from animals: milk, yogurt, cheese; and meat, poultry, fish, dry beans, eggs, and nuts. These foods are for protein, calcium, iron, and zinc.

This level includes foods that come from plants - vegetables and fruits. Most people need to eat more of these foods for the vitamins, minerals, and fiber they supply.

At the base of the Food Guide Pyramid are breads, cereals, rice, and pasta - all foods from grains. You need the servings of these foods each day.

 

A Closer Look at Fat and Added Sugars

As you can see, fat and sugars are concentrated in foods from the Pyramid tip - fats, oils, and sweets. These foods supply calories, and little or no vitamins and minerals. By using these foods sparingly, you can have a diet that supplies needed vitamins and minerals without excess calories.

Some fat or sugar symbols are shown in the food groups. That's to remind you that some food choices in these food groups can also be high in fat or added sugars. When choosing foods for a healthful diet, consider that fat and added sugars in your choices from the food groups, as well as the fats, oils, and sweets from the Pyramid tip.

Fat

In general, foods that come from animals (milk and meat groups) are naturally higher in fat than foods that come from plants. But there are many low fat dairy and lean meat choices available, and these foods can be prepared in ways that lower fat.

Fruits, vegetables, and grain products are naturally low in fat. But many popular items are prepared with fat, like french-fried potatoes, or croissants, making them higher fat choices.

Fruits, vegetables, and grain products are naturally low in fat. But many popular items are prepared with fat, like french-fried potatoes, or croissants, making them higher fat choices.
For example:

 One Baked Potato           14 French Fries

   

    Calories: 120                Calories: 225
    Fat: Trace                    Fat: 11 grams

Added Sugars

These symbols represent sugars added to foods in processing or at the table, not the sugars found naturally in fruits and milk. It's the added sugars that provide calories with few vitamins and minerals.

Most of the added sugars in the typical American diet come from foods in the Pyramid tip - soft drinks, candy, jams, jellies, syrups, and table sugar we add to foods like coffee or cereal.

Added sugars in the food groups come from foods such as ice cream, sweetened yogurt, chocolate milk, canned or frozen fruit with heavy syrup, an sweetened bakery products like cakes and cookies. The chart on page 16 shows you the amounts of added sugars in some popular foods. You may be surprised!

Fat and Sugar Tips:

Ľ Choose lower fat foods from the food groups most often.
Ľ Go easy on fats and sugars added to foods in cooking or at the table - butter, margarine, gravy, salad dressing, sugar, and jelly.
Ľ Choose fewer foods that are high in sugars - candy, sweet desserts, and soft drinks.

How many servings are right for me?

The Pyramid shows a range of servings for each major food group. The number of servings that are right for you depends on how many calories you need, which in turn depends on your age, sex, size, and how active you are. Almost everyone should have at least the lowest number of servings in the ranges.

The calorie level suggestions are based on recommendations of the National Academy of Sciences and on calorie intakes reported by people in national food consumption surveys.

1,600 calories is about right for many sedentary women and some older adults.

2,200 calories is about right for most children, teenage girls, active women, and many sedentary men. Women who are pregnant or breastfeeding may need somewhat more.

2,800 calories is about right for teenage boys, many active men, and some very active women.

For young children

It is hard to know how much food children need to grow normally. If you're unsure, check with your doctor. Preschool children need the same variety of foods as older family members do, but may need less than 1, 600 calories. For fewer calories they can eat smaller servings. However, it is important that they have the equivalent of 2 cups of milk a day.

For you

Now, take a look at the table below. It tells you how many servings you need for your calorie level. For example, if you are an active woman who needs about 2, 200 calories a day, 9 servings of breads, cereals, rice, or pasta would be right for you. You'd also want to eat about 6 ounces of meat or alternates per day. Keep total fat (fat in the foods you choose as well as fat used in cooking or added at the table) to about 73 grams per day.

If you are between calorie categories, estimate servings. For example, some less active women may need only 2, 000 calories to maintain a healthy weight. At that calorie level, 8 servings from the grain group would be about right.

 

What is a Serving?

The amount of food that counts as a serving is listed on the next page. If you eat a larger portion, count it as more than one serving. For example, 1/2 cup of cooked pasta counts as one serving in the bread, cereal, rice, and pasta group. If you eat 1 cup of pasta, that would be two servings. If you eat a smaller portion, count it as part of a serving.

Isn't 6 to 11 servings of breads and cereals a lot?

It may sound like a lot, but it's really not. For example, a slice of bread is one serving, so a sandwich for lunch would equal two servings. A small bowl of cereal and one slice of toast for breakfast are two more servings. And it you have a cup of rice or pasta at dinner, that's two more servings. A snack of 3 or 4 small plain crackers adds yet another serving. So now you've had 7 servings. It adds up quicker than you think!

Do I need to measure servings?

No. Use servings only as a general guide. For mixed foods, do the best you can to estimate the food group servings of the main ingredients. For example, a generous serving of pizza would count in the grain group (crust), the milk group (cheese), and the vegetable group (tomato); a helping of beef stew would count in the meat group and the vegetable group. Both have some fat - fat in the cheese on the pizza and in the gravy form the stew, if it's made from meat drippings.

What if I want to lose or gain weight?

The best and simplest way to lose weight is to increase your physical activity and reduce the fat and sugars in your diet.
But be sure to eat at least the lowest number of servings from the five major food groups in the Food Guide Pyramid. You need them for the vitamins, minerals, carbohydrates, and protein they provide. Just try to pick the lowest fat choices from the food groups.
To gain weight, increase the amounts of foods you eat from all of the food groups. If you have lost weight unexpectedly, see your doctor.

Fats

How much fat can I have?

It depends on your calorie needs. The Dietary Guidelines recommend that Americans limit fat in their diets to 30 percent of calories. This amounts to 53 grams of fat in a 1,600-calorie diet, 73 grams of fat in a 2,200-calorie diet, and 93 grams of fat in a 2,800-calorie diet.

You will get up to half this fat even if you pick the lowest fat choice from each good group and add no fat to your foods in preparation or at the table.
You decide how to use the additional fat in your daily diet. You may want to have foods from the five major food groups that are higher in fat--such as whole milk instead of skim milk. Or you may want to use it in cooking or at the table in the form of spreads, dressings, or toppings.

How to check your diet for fat

If you want to be sure you have a lowfat diet, you can count the grams of fat in your day's food choices using the Pyramid Food Choices Chart, and compare them to the number of grams of fat suggested for you calorie level.

You don't need to count fat grams every day, but doing a fat checkup once in awhile will help keep you on the right track. If you find you are eating too much fat, choose lower fat foods more often.
You can figure the number of grams of fat that provide 30% of calories in your daily diet as follow:

A. Multiply your total day's calories by 0.30 to get your calories from fat per day. Example: 2,200 calories x 0.30 = 660 calories from fat.

B. Divide calories from fat per day by 9 (each gram of fat has 9 calories) to get grams of fat per day. Example: 660 calories from fat ų 9 = 73 grams of fat.

Are some types of fat worse than others?

Yes. Eating too much saturated fat raises blood cholesterol levels in many people, increasing their risk for heart disease. The Dietary Guidelines recommend limiting saturated fat to less than 10 percent of calories, or about on-third of total fat intake.

All fats in foods are mixtures of three types of fatty acids - saturated, monounsaturated, and polyunsaturated.

Saturated fats are found in largest amounts in fats from meat and dairy product and in some vegetables fats such as coconut, palm, and palm kernel oils.

Monounsaturated fats are found mainly in olive, peanut, and canola oils.

Polyunsaturated fats are found mainly in safflower, sunflower, corn, soybean, and cottonseed oils and some fish.

How do I avoid too much saturated fat?

Follow the Food Guide Pyramid, keeping your total fat within recommended (See the table for the number of grams suggested at various calorie levels). Choose fat from a variety of food sources, but mostly from those foods that are higher in polyunsaturated or monounsaturated fat.

Cholesterol

What about cholesterol?

Cholesterol and fat are not the same thing.

Cholesterol is a fat-like substance present in all animal foods - meat, poultry, fish, milk and milk products, and egg yolks. Both the lean and fat of meat and the meat and skin of poultry contain cholesterol. In milk products, cholesterol is mostly in the fat, so lower fat products contain less cholesterol. Egg yolks and organ meats, like liver, are high in cholesterol. Plant foods do not contain cholesterol.

Dietary cholesterol, as well as saturated fat, raises blood cholesterol levels in many people, increasing their risk for heart disease. Some health authorities recommend that dietary cholesterol be limited to an average of 300 mg or less per day. To keep dietary cholesterol to this level, follow the Food Guide Pyramid, keeping your total fat to the amount that's right for you.


It's not necessary to eliminate all foods that are high in cholesterol. You can have three to four egg yolks a week, counting those used as ingredients in custards and baked products. Use lower fat dairy products often and occasionally include dry beans and peas in place of meat.



 

Exercise Basics For Anyone

Do I Need A Physical Exam Before I Exercise?

Yes.  If you have had a heart problem, make it a point to undergo a medical exam before you start an exercise program.

What Are The Benefits Of Exercise?

Exercise can reduce your risk of future cardiac complications.  Walking, biking, swimming and other cardiovascular exercise can help you to control obesity and high blood pressure.  Activity also decreases fats circulating in your blood stream.  It can also   make you feel great.

Are There Risks To Exercising?

Yes, especially if you've had heart trouble.  However, research shows that exercise helps improve the outlook and quality of life even for people with severe heart disease.   To minimize any risks, follow the guidelines your doctor gives you.  This will allow you to reap the many health benefits of exercise while reducing the risks.

How Long Should I Exercise?

To lower your risk of heart disease, exercise at least 30 minutes per day, at least three days a week.  If you havenít exercised much lately, try starting by exercising on alternate days.  This helps to reduce the risk of injury.  Be kind to your body.  Donít go out on the first day and start with a 30-minute run.  Instead, start with five minutes of walking.  Then, add one minute every day until you reach your 30-minute-per-day goal.

How Vigorously Should I Exercise?

In general, you should be able to carry on a conversation while you are exercising.  If you're a swimmer, you should be able to say a few words to the swimmer in the next lane after each lap.

What Is My Maximum Heart Rate?

Maximum heart rate is the highest number of times your heart can beat in one minute.  It's a useful tool to determine the intensity of your training.  A simple way to figure out your maximum heart rate is to subtract your age from 220.

What Is My Target Heart Rate?

A target heart rate is the range you want to keep your heart rate within when you exercise.  To get the full benefit of exercise, you should keep your heart rate within 50 percent to 75 percent of your maximum heart rate.

If you're 50 years old, your maximum heart rate should be around 170 beats per minute.  Here's the math:

  • To find 50 percent of 170, multiply 0.5 by 170. The answer is 85.
  • To find 75 percent of 170, multiply 0.75 by 170. The answer is 127.

Your target heart rate while exercising should be between 85 and 127 beats per minute.

If you're having heart difficulties, always consult your doctor before starting an exercise program.  Your doctor can help you determine your precise target heart rate.

Why Should I Warm Up?

A good warm-up increases the temperature of your muscles and stretches tendons and ligaments, making them more flexible and less likely to suffer an injury.  It also helps you have a much more productive workout.

How Do I Warm Up?

Many warm-up activities are simply low-intensity versions of your chosen sport.  For example, if running is your exercise, an effective warm-up would be to start out walking and gradually increase your speed until you are jogging.  A great warm up for any workout or for any sport you play is a stationary bicycle.

What is my BMI?

Many people refer to this when trying to determine how overweight someone is.  The body mass index (BMI) is, in fact, a useful measure of weight to height.  It gives you an indication of whether you are at risk of health problems (such as diabetes and heart disease) that are related to being overweight or obese.  An ideal BMI is probably between 20.5 and 21.5.  A BMI greater than 30 is associated with increased risk of health problems related to obesity.  If you are concerned about your BMI, talk with your doctor.  Feel free to use our BMI calculator to help you figure out your BMI.

Enter your height (in feet and inches) and weight (in pounds). Then click the "Calculate BMI" button.

Height Weight / Gender Your BMI
Feet: Pounds:  
Possible risk of health problems
Inches: Gender: Male
Female
 
 


 

Easy Exercise Tips

How Can I Increase My Flexibility?

First, realize that you cannot just bounce around and force your muscles to become flexible.  Follow these tips to increase the flexibility in your muscles:

Warm up by walking or biking for five minutes or until you begin to feel warm and the muscles in your upper and lower body begin to feel loosened up.  While performing a flexibility exercise, hold your position for at least 30 seconds (and possibly up to a minute) to maximize the benefits of stretching a specific muscle.  Inhale through your nose and exhale through your mouth to ensure relaxation and promote maximum benefit.

How Can I Reduce My Risk Of Injury?

Consider having an exercise physiologist develop or review your exercise routine.  Always warm up for at least five minutes (or until your muscles feel warm).  Don't forget to increase the time and intensity of your exercise program gradually.  If you begin to feel pain during or after your exercise session, you may be overdoing it.

What Are The Advantages Of Weight Training?

Weight training increases muscle mass, which helps to burn calories.  Exercises that strengthen upper back muscles also improve posture, while strong abdominal muscles help support the lower back.  If your knees are not as stable as they have been in the past, exercises that develop the muscles in the front of the upper thigh may be just the medicine you need.

Consult with your doctor or exercise physiologist before beginning any weight-training program.  Improper lifting technique or lifting too much can lead to injury (and a temporary rise in blood pressure).

I Don't Have 30 Minutes Per Day. Any Suggestions?

Break your exercise sessions into two 15-minute programs or three 10-minute mini-sessions.
 

Change Your Bad Habits

How Can I Stay Motivated To Exercise?

Incorporate exercise into your lifestyle.  Use stairs instead of elevators for short climbs.  Perhaps you can save a few dollars and burn a few calories by sharing a walk with a friend instead of sharing a meal.  That friend does not necessarily have to be the traditional two-legged kind.  If you have a pet dog, for example, take it for a walk instead of just opening the back door. Another example: Instead of driving around the mall in search of that perfect parking spot closest to the entrance, park in the back where there are lots of open spots and enjoy an additional opportunity to exercise.

Iím Embarrassed To Go To The Gym

Nobody is born a bodybuilder.  If you feel intimidated walking through the doors of health club, just remember that most people are busy looking at their own bodies.  You're the only person looking at yours.  You might want to visit a few fitness centers to find one that feels comfortable to you.  Most clubs give you a trial workout.  Use your free pass at a time when you would most likely exercise.  You'll see who uses the gym at this time and how crowded it gets.

Can I Reward Myself For Sticking to My Plan?

Sure, though you might not want your reward to be a hot fudge sundae.  Find rewards other than indulging in sweets.  Perhaps new clothes to fit your new form.

Can I Skip A Workout?

Sure, though you might not want to make it easy on yourself.  Once you are consistently working out, you will actually probably feel really guilty when you miss a workout.  You will also notice what exercise does for you - gives you more energy and makes you feel more alive!  It is normal, though, for people to get into a rut sometimes.  If you're muscles are fatigued and you think you're "burned out", go ahead and do one of two things - either change your routine (or even the type of exercises you do) or actually give your body a break by missing 1 or 2 workouts.  Remember the positive things exercise has done or you (instead of focusing on the negative things like how much time it takes etc.) and you will always come back to it...

 

Alternative Methods and Techniques

More and more ancient healing-techniques are used additionally to help and assist people in different situations where the health, or the inner balance is injured.

weight loss goals

weight loss questions

 

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