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Weight Loss Plan – Superfoods

Superfoods actually overturn the aging process and keep you healthy. Making changes to your weight loss plan are much more than just making you fat or thin, they can produce the difference between living a energetic life and development of chronic diseases. Super Foods are not just vague hopes, they are facts based by research. Using weight loss tips incorporating a mixture of super foods will help you manage your weight, fight down disease, and live better.

Good Oils

Good oils, such as olive oil, sesame seed oil, flaxseed oil, grape seed oil and canola oil. Use good oils properly to maximize the health benefits

Keep oils in a dark bottle in the refrigerator.

Don’t burn your good oils.

Cook the food not the oil. Put a small amount of oil in the pan, warm it, and put the food in the oil, then bring the food up to cooking temperature. This preserves the oil’s properties

Good Beets

Beets are naturally sweeter than any other vegetable. Beets jam tons of flavor underneath their bumpy exterior. Beets are naturally sweeter than any other vegetable. Beets are tremendous source of both folate and betaine. Folate and betaine fight together to lower your blood levels of – homocysteine – an inflammatory compound that can harm your arterial blood vessels and increase your risk of heart disease.

The natural pigments – called betacyanins that give beets their color have been established to be potent cancer fighter.

Eat beets raw, not from a jar or cooked. Beets lose their antioxidant might with cooking.

Beets’ leaves and stems are edible and are packed with vitamins, minerals, and antioxidants. Wash and slice off the stems just below where the leaves start.

Good Garlic

Garlic is bang-up for the body. Garlic relaxes the arterial blood vessels and may help fight cancer. Garlic is huge for the good bacteria in your intestines.

Good Cabbage

At 22 calories a cup, cabbage is chuck-full with nutrients. Sulforaphane tops the list.

Sulforaphane steps-up your body’s output of enzymes that hold-up cell-damaging free radicals and reduce cancer risks. Stanford University scientists discovered that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other nutrient.

Good Tomato sauce

Lycopene is found in tomatoes.

Found in tomatoes and used in many antioxidant dietary supplements, lycopene is a powerful antioxidant of the carotenoid group.

Raw tomatoes are fine but the addition of a little fat with it will help you absorb it easier. Eating tomato sauce or paste with healthy oil is a little better than plain tomatoes.

Good Guava

Guava is high in lycopene, an antioxidant that fights prostate cancer, than any other plant food, including tomatoes and watermelon. 1 cup of Guava provides 688 milligrams (mg) of potassium, 63 percent more than in a medium banana. With 9 grams of fiber per cup, guava may be the ultimate high-fiber food. The whole thing is edible, from rind to seeds. It’s edible and nutritious. The guava rind has more vitamin C than you’ll find in an average orange. Guava is an obscure tropical fruit that’s subtly acidic, and gets sweeter as you eat to the center.

Good Spinach

Packed with nutrients, spinach is the most miraculous thing for your eyes. Spinach is better than carrots for eye support A great deal of macular degeneration can in reality be nullified by eating this food that is abundant in carotenoids and folic acid.

Good Swiss chard

Known as carotenoids, they protect your retinas from the ravages of aging, according to Harvard researchers. Both lutein and zeaxanthin pile up in your retinas, where they absorb the type of shortwave light rays of light that can impair your eyes. Somewhat bitter and salty, this plant is native to the Mediterranean. A 1/2 cup of cooked Swiss chard offers a huge quantity of both lutein and zeaxanthin, supplying 10 mg apiece.

Good Raw nuts

Nuts should be eaten raw and stored in the refrigerator to maximize the health benefits of found in nuts such as almonds, hazelnuts or walnuts. Heating nuts damages the healthy oils they contain.

Good Cinnamon

Cinnamon helps hold in your blood sugar, which in turn shapes your danger of heart disease. USDA research workers found that people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks (about 1/4 teaspoon) significantly brought down not only their blood sugar but also their triglycerides and LDL (bad) cholesterol. Cinnamon’s active ingredients, methylhydroxychalcone polymers, increase your cells’ ability to metabolize sugar by up to 20 times. Splosh the cinnamon in your spice rack into your beverage or on your oatmeal.

Good Pomegranates

Pomegranates have interesting health properties. Pomegranates are a powerful antioxidant.

Good Purslane

The FDA classes purslane as a broad-leaved weed, it’s a common vegetable and herbaceous plant in China, Mexico, and Greece.

According to the scientists at the University of Texas at San Antonio, purslane has the highest measure of heart-healthy omega-3 fats of any eatable plant. The scientists reported that this herbaceous plant has 10 to 20 times more melatonin, an antioxidant that might suppress cancer growth, than any other fruit or vegetable tested.

Think of purslane as a great alternative or addition to lettuce. Purslane leaves and stems are crisp, chewy, and juicy, and they have a soft lemony taste.

Good Goji berries

About the size of a raisin, these fruits are chewy and taste like a cross between a cherry and a cranberry.

These potent berries have been used as a curative food in Tibet for over 1,700 years. Goji berries have one of the biggest ORAC ratings, a method of estimating antioxidant power, of any fruit, according to Tufts University researchers.

And although contemporary researchers set about studying this old berry only recently, they’ve detected that the carbohydrates that make goji berries sweet bring down insulin resistance, a risk factor of diabetes, in rats.

Mix dried or fresh goji berries with a cup of light yogurt, dot them on your oatmeal or cold cereal, or enjoy a handful by themselves. You can locate goji berries at specialty grocery stores.

Good Dried plums

Dried Plums equals Prunes

Comprising neochlorogenic and chlorogenic acids that are especially efficient at combating the superoxide anion radical, prunes are a yummy source of antioxidents that combat cancer. The superoxide anion radical induces structural harm to your cells, and such harm is believed to be one of the principal causes of cancer.

Good Pumpkin seeds

The portion we throw away is the most healthy portion of the pumpkin. Pumpkin seeds are a great souce of magnesium. French researchers recently learned that men with the highest measures of magnesium in their blood have a 40 percent lower danger of early death than those with the lowest amounts. Consume pumpkin seeds whole, shells and everything, the shells are a good source of fiber. Roasted pumpkin seeds contain 150 mg of magnesium per oz.. Add pumpkin seeds to your regular diet and you’ll easily hit your daily objective of 420 mg advocated by the USDA. Look for pumpkin seeds in the snack or health-food section of your grocery store, next to the peanuts, almonds, and sunflower seeds.

Super Foods are not just about stopping chronic disease. The right nutrition choices daily will help preclude future chronic ailments. Most scientists agree that at least 30 percent of all cancers are directly related to diet. It’s not only cancer that is food connected, about 1/2 of the cardiovascular diseases are connected to diet. Our diets composed of processed foods are killing us in the US. Our bodies are not designed for the overabundance of food on tap, instead, we are designed hard-wired for starvation. Our bodies are designed to consume a diet abundant in vegetables, fruits, whole grains, nuts, seeds, and wild-game, not fast-food, sodas, white flour, and sugar. Your weight loss ideas should incorporate super foods as part of a healthy diet.

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Weight Control

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Weight Loss Plan – Planning to Eat

Weight Loss Plan – Planning to Eat Like a Winner

Evidence has shown that proper weight loss plans require nutrition and fluid taken in prior to engaging in competition results in increased endurance. Results also show that competitors who ingest nutrients minutes before exercise find the activity less rigorous and feel better than those who fast. On the other hand, taking in nutrients too close to working out risks the possibility of suffering gastrointestinal distress. If you are struggling with your weight these weight loss tips are for you.

Good nutrition is key for good health and optimal performance during any attempt to lose weight healthily. Physical exertion, whether easy or strenuous, demands more nutrients. Selecting the right nutrients and fluids before exercise is essential for doing your best, whether for jogging, heavy duty workout, or in a competition.

Preparing Before Workout

Guidelines for intake prior to activity:

Three Hours before competition

Food is only of use once it has been broken down and absorbed. Your body needs time after food ingestion to convert food into fuel available during the exercise. Conversion time is determined by on the amount and kind of foods ingested. Large quantities of nutrients take longer to digest over a longer period of time than smaller amounts of food. Trial and error is the only way to find the timing that best suits your individual needs. Generally, athletes in athletics involving sports where the body is supported are able to ingest more food than sports where the gut is bounced about during strenuous exercise.

Pre-Activity Hydration – It is recommended to take in 16 to 24 ounces of water/sports drink one to two hours prior to your competition. Proper hydration for your body will keep your body cells functioning optimally. Dehydration can result in decreased ability to perform, severe dehydration can result in medical problems. Competitors or those engaged in exercise are already under hydrated by the time they become thirsty. Water replacement should begin before feeling thirsty. Begin consuming water a few minutes prior to exercise and continuing to drink during the event will help you maintain blood glucose levels. Take in approximately four to eight ounces immediately before starting the exercise. you are within 2 to 3 hours of an activity eat a snack or decrease the size of your planned meal.

Pre-Workout Eating – Choose foods that contain a majority of complex carbohydrates, moderate amounts of protein, and are low-fat. Foods high in fat, protein and fiber take longer to break down than other foods. Low Glicemic Index foods are good for the pre-event meal because they digest slower and providing a continuous supply of glucose while exercising maintaining blood sugar levels over a longer period.

Pre-Activity meals should contain 90 to 225 grams of carbs. Carbs are foods that can be converted to energy for the body the the most quickly. Carbohydrate types vary from complex carbohydrates (vegetables, fruits, and starches), containing fiber to simple sugars (juice, desserts, and sweets). Carbohydrate loading is needed if you are engaging in nonstop exercise for 90 minutes or more. Carbohydrate loading is performance enhancing in marathons, hiking, biking, or other constant activities.

Post-Activity Meals – This meal is important. The post-event meal provides the nutrients to recuperate from working out and replace the energy lost from training. After working out your metabolism is racing and can use more nutrients at once and not store it as fat. The post-event should be your biggest meal.

Eating like a winner involves planning to win. For the winner, planning the pre-workout, post-event, food and fluid intake is critical to achieve peak performance. A winner makes a plan, researches weight loss tips that have worked for others and integrates those tips into their own plan.

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Superfoods

Being Active at all Sizes – Part 2

Weight Loss Recommendations for All Levels of Fitness

Before starting a weight loss program you should see a qualified professional to determine your level of fitness.

Healthy women – BMI range of 19.9-24.9

BMI within the range of 19.9-24.9 is healthy weight. The main concern is not falling out of this range.

Recommendation – Maintaining a regular cardiovascular workout with strength training,  combined with a healthy balanced diet.

To maintain your current weight stay at your current daily calorie intake level. To lose weight, reduce caloric intake by a small amount per day (ex: 100 cal/day) or keep calories the same and increasing activity above the current level.

A good cardiovascular workout lasts for at least 30-45 minutes, 3 or more times a week.
Strength training 30 minutes every other day will prevent muscle mass loss.

Knowing your BMR will allow you to calculate the total calories your body burns daily – excluding extra activities. BMR is dependant on the person. Genetic factors are a large part of determining your BMR. Those who can eat anything and everything they want have a high BMR. If you want to increase your BMR, increase your lean body mass with weight training.

Overweight Women – BMI range of 25-29.9

A BMI within the range of 25-29.9, indicates a unhealthy level of body fat. Being a little overweight is the first signal to begin taking action before things go out of control.

Recommendation – Begin or increase a regular cardiovascular workout with strength training. Examine your diet for high fat, high carbohydrate foods and start substituting healthy foods for foods that have low nutritional value.

Genetics does clearly play a role in your health. Even if you are born with a genetic predisposition to being overweight, your lifestyle determine whether you become fit and strong or fat.
Finding and following a weight management program that combines nutrition, strength training, and cardiovascular workouts will decrease body fat, increase muscle and strength, condition your heart and lungs, improve nutrition and ultimately improve your health.

Calories are the most important factor when it comes to fat loss. If your caloric intake is more than you burn, you will gain weight. Some foods are more easily stored as fat than others, but any food eaten in excess of your body’s needs will be stored as fat. The bottom line – You must eat fewer calories than you burn to lose fat. 3500 calories make up a pound of body fat. If you cut back 500 calories per day, you create a 3500-calorie deficit in a week and lose one pound per week. Or you can combine extra activites with cutting calories to achieve the same 500-calorie deficit each week. Either way, the results are the same.

Obese Women – BMI range of 30-39.9

A BMI within the range of 30-39.9 is classified as being Obese with high risk factors for class II obesity and cardiovascular disease.

Recommendation – Very large women don’t have to push themselves to benefit from cardiovascular exercise. Thirty minutes of walking can have just as many health benefits as 15 minutes of jogging. Small daily changes can improve your health.

For example:
Walking non-stop for 5 minutes during breaks at work.
Park farther away from the front door at work.
Switch to a cordless phone and walk or march in place while you talk on the phone.
Walk up the stairs instead of the elevator.
Yard work like mowing, leaf raking, gardening, and housework can also improve your health.

Dietary changes need to be closely monitored to prevent taking in too many calories and making sure you get enough calories so your body doesn’t go into starvation mode.
Dietary changes need to be discussed with a registered dietician.

Examples of dietary substitutions:

Select lower fat or non-fat dairy products
Select lean meat – Trim extra fat from meat and discard the skin on chicken.
Prepare foods using methods other than frying, deep frying or cooking with oil/butter.
Try to avoid adding sugar and fats to foods after they are prepared.

Extremely Obese Women – BMI of 40 or more

Women with a BMI of 40 or more are at risk for healthy problems leading to death. Common medical conditions associated the extremely obese – diabetes, hyperlipidemia, and ischemic heart disease.

Recommendation – First, avoid more weight gain which in turn can limit adding to any existing health problems.

Adopting more healthy eating habits and light physical activity, are the beginnings of improved health, independent of weight loss.

Gradual increase in activity can have significant health benefits. Since your body isn’t use to extra activity, the body must adapt to new levels of activity.

Dietary changes which prevent weight gain and promotes healthy weight loss must be adopted. A registered dietitian can designed a custom low-calorie diet that will provide adequate nutrients, healthy rates of weight loss and prevent your body from going into starvation mode. Most importantly is that there is enough food spaced throughout the day to you from feeling starved and keep your metabolic rate from falling. A doctor or dietitian can design a diet that’s right for you.

Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.

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Planning to Eat