Monthly Archives: November 2013

5 major kinds of healthier food

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Many healthier eating programs are hard to check out. They’re offending and overcomplicated. By taking a look at the five food groups, this short article can show what sort of person could present healthier food to their life.

Starch

One of the best types of starch that their meal can be based by one around may be the potato. Choosing to keep the cases on the potatoes is just a method of improving the vitamin and fibre count. Coat apples will be the most useful example of the. Rice and rice are both illustrations of starchy food too. These kinds of food contain much more fiber and what’s commonly known as ‘roughage’.

Fruit and vegetables

These types of food are the best source of vitamins and minerals that is available to us. If a person thinks of healthy food then they rightly think of fruit and vegetables. Everyone knows that they should eat five portions of fruit and vegetables a day. This can come in many forms: fresh, frozen, dried, and juiced. Try introducing a few spoonfuls of vegetables with a baked potato, or slicing a banana over a whole grain cereal. Snack on dried fruit in a fifteen-minute work break. It is easier than one imagines.

Meat, fish, eggs, and beans

The best source of protein is meat. It is invaluable for minerals such as zinc, vitamin B, vitamin B12, and iron. Chicken without the skin and lean cuts of meat are better than cheap processed meats. Meat is generally better for our bodies when it has been cooked thoroughly. One portion of fish every week will give a person what they need from the ingredient, but more can be eaten if one particularly enjoys fish. Eggs and beans act as important ingredients to give our meals variety and fulfill the food groups.

Milk and dairy

One of the best sources of protein is cheeses, milks and yoghurts. Another advantage of these ingredients is that they are great sources of calcium as well. This is integral for the health of a person’s bones. One should ensure they avoid too much fat in these ingredients though. Semi-skimmed or skimmed milk are good options. Some cheeses are lower in fat, and there are many low-fat types of yoghurt to choose from.

Fats and sugar

Many people eat too many foods from this food group. Although these types of food are not considered healthy food (or as the Danish cooking professionals says sund mad) our bodies still need a certain amount of them in order to function properly. We should cut as much saturated fat, and introduce foods with unsaturated fat. These are proven to lower cholesterol. Olive oils, oily fish, avocados, nuts and seeds, are some examples of the fats that we should be eating more of. Natural sugars can be found in fruits and milks, but it is the unnatural ones we should avoid. Swapping fizzy drinks for water is a good start.

Make your life happy by Walking!

It is now beyond doubt that a sedentary lifestyle causes numerous health issues. Those who walk regularly are fitter, healthier and less likely to be overweight and yet few people seem to be rising to the challenge and incorporating walking into their day. It is all too easy to make excuses about being too busy but this simply isn’t good enough. It is time to act now as walking could literally save your life.

Making the Change

I decided some time ago that I must take on the 10,000 step challenge and walk every day regardless of my other commitments. With a full time job and a small business time is at a premium but the walking can be done and I am finding that taking time out to walk is actually making me more productive and certainly more upbeat. A good walk clears the mind and releases those endorphins to power positive thinking and so your mind as well as your body gets a valuable boost.

Motivation

So how do you fit in 10,000 steps every day when your schedule looks like war and peace and how  do you keep motivated? The first thing you must do is accept that walking is a necessity not something to be cast aside when you are busy. It should be the last thing you drop from your schedule not the first. Force yourself to take a lunch hour no matter what and use that to walk with purpose and use a fitness app on your phone to chart your progress. There is something about seeing the number of steps on the display that keeps you putting one foot in front of the other.

Parking

Wherever you go outside of work, walk if it is within a couple of miles. If you have to take the car anywhere park at a distance from your destination and walk the rest. No more searching for that parking space close to the supermarket door or hoping for an opportunity on the ground floor of the multi-story. Park at the farther reaches and revel in the exercise.

Flexibility

Don’t allow yourself to be a slave to rigid timings for meals and television broadcasts. Eat when you have walked your steps and record the programmes you wish to watch and view them when you have the time. Eastenders is not an excuse to get lazy!

Benefits

I have been walking every day for a few weeks now and I feel fitter, happier and stronger and I have actually enjoyed being out and about. It is not a chore it is a pleasant break from my commitments that I find invigorating. I have enjoyed the summer sun and the autumn leaves but now winter is approaching and I have the challenge of taking on the weather. I am not going to allow myself to let that be an excuse. It may be raining outside but a good coat and a decent pair of winter boots is all I need. Come rain or shine I am determined to carry on even if the snow returns this year.

Give walking a try you will be surprised at how much you can do and still fit everything else in. It is a case of priorities. You might be busy but nothing is more important than your health.

10 Aerobic exercises for boosting the weight loss


Aerobic exercise is the most probably the most famous form of physical activity while trying to lose weight. It raises the heart and metabolic rates so effectively fight the stored fat you need to eliminate. Other great advantage of Aerobic is because there are loads of alternatives to pick from and you aren’t always necessary to get some accessories or visit the gym.
Following are the finest 10 aerobic exercises you may add to accomplish your goals faster as well as foster the weight loss.

What exactly is a Aerobic exercise?

Aerobic exercise (also known as Cardio Exercise) is a specific type of physical activity that increases your heart rate and keeps it up for desired amount of time. The intensity during the exercise should be between 60% and 85% of your maximum heart rate because with such intensity your body is able to cope with fat more effectively. If you’re new to Aerobic, you should start with a 20-minutes workout and increase the duration and intensity as you improve your stamina and endurance.

Tennis

Tennis is a great outdoor activity (mostly) that will help you to burn some extra calories while having fun with your opponent. It also improves your stamina, speed and strength. You should be able to burn between 600 and 900 calories during one hour workout.

Swimming

Swimming is great calorie burner if you take is seriously. If you swim just leisurely, you will not burn any significant amount of body fat. But if you add speed, you can burn up to 300 calories per 30 minutes, so one hour of swimming and you’re down by around 600 calories, which is pretty good. Swimming style also matters – butterfly is better burner than breast stroke.

Kickboxing

Kickbox or any other martial art are one of the best calorie burners out there because you are moving the whole body and stretching the muscles. It is also more fun as you are doing many different movements and not just one like when running or walking. You need to invest little bit into accessories, but this Aerobic exercise is definitely worth it. It will improve your endurance and help to shed those excess pounds.

Zumba

This dance-based Aerobic training consists of interval and aerobic trainings thus offers you to burn large amount of calories during the session. You should burn around 500 calories per hour depending on your age, body weight and the overall condition.

Hiking

This low intensity recreational activity can improve your health, burn some extra calories and relieve from stress. Even though it can’t be compared to most of the other Aerobic-based trainings, it is ideal for those who want to relax and stay active at the same time.

Crossfit

Crossfit is relatively new exercise program developed by Rebook that uses every part of your body and is executed at high intensity. If you want to improve your physical skills, gain strength and lose weight, crossfit is definitely the way to go. You will need plenty of accessories, so you better hit the gym.

Circuit training

Circuit training consists of bunch of aerobic and anaerobic exercises that are performed in a circuit with minimal rest in-between. You take longer rest when the whole round is over. Because the circuit training is flexible, you can easily create your very own high intensity routine using the accessories you have available. This form of workout is great to improve your stamina, gain some muscles and most important to burn a lot of calories.

Stairs climbing

Stairs exercises are great for toning up your lower body and increasing your stamina. This type of workout might be boring, but is extremely powerful and easy to perform out-of-the-gym Aerobic routine. If you are busy or you had a hectic day, few minutes on the stairs will allow you to get rid of some extra calories. You can also make the stairs exercise a part of your circuit or high intensity interval training.

Jogging

Jogging is one of the most popular ways how to stretch your whole body and shed those unwanted calories. In order to burn as many calories as possible during the session, try working at least at 8 mph. You can also add some weights or seek for rough terrains to make it more challenging.

Belly dancing

This basically women-only activity is a funny and sexy way how to stay in shape. You can easily learn it by yourself using YouTube or by using some other guidance. Belly dance will aid in weight loss and boost the fat burning ability of your body.