Tag: Fitness

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Weight Loss Exercise

Eating tips for a healthier lifestyle


Here is a list of great health tips from a great site, Renee Gets Fit

  1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.
  2. Eat at least two servings of a fruit or veggie at every meal.
  3. Resolve never to supersize your food portions–unless you want to superize your clothes.
  4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
  5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
  6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.
  7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
  8. When dining out, make it automatic: Order one dessert to share.
  9. Use a salad plate instead of a dinner plate.
  10. See what you eat. Plate your food instead of eating out of the jar or bag.
  11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
  12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year.
  13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
  14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
  15. Keep a food journal. It really works wonders.
  16. Follow the Chinese saying: “Eat until you are eight-tenths full.”
  17. Use mustard instead of mayo.
  18. Eat more soup. The noncreamy ones are filling but low-cal.
  19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
  20. Take your lunch to work.
  21. Sit when you eat.
  22. Dilute juice with water.
  23. Have mostly veggies for lunch.
  24. Eat at home.
  25. Limit alcohol to weekends.

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Categories
Weight Loss Exercise

Fitlist Page at MSNBC


I just ran across a great page at MSNBC with a bunch of celebrity fitness tips. Most of the info is pretty basic but it is also really interesting to have so much in one place

MSNBC – The Fit List: Weekly celebrity workout tips

Also there are links at the bottom of the page to news stories on Fitness and Health that MSNBC is covering


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Categories
Weight Loss Exercise

AntiOxidants for sports and fitness


Here is information from eVitamins on the value of Antioxidants for sports

Why do athletes use it?*
Some athletes say that antioxidants help protect the body from free radicals.
What do the advocates say?*
Antioxidants such as vitamin C, vitamin E, CoQ10, glutathione, and alpha lipoic acid are important supplements for everyone, but especially for those who exercise on a regular basis. The rational is that exercise is a highly oxidative process and, as a consequence, produces free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process.

There is conflicting evidence whether the best time to supplement with an antioxidant is before or after a workout.

How much is usually taken by athletes?
Most research has demonstrated that strenuous exercise increases production of harmful substances called free radicals, which can damage muscle tissue and result in inflammation and muscle soreness. Exercising in cities or smoggy areas also increases exposure to free radicals. Antioxidants, including vitamin C and vitamin E, neutralize free radicals before they can damage the body, so antioxidants may aid in exercise recovery. Regular exercise increases the efficiency of the antioxidant defense system, potentially reducing the amount of supplemental antioxidants that might otherwise be needed for protection. However, at least theoretically, supplements of antioxidant vitamins may be beneficial for older or untrained people or athletes who are undertaking an especially vigorous training protocol or athletic event.

Placebo-controlled research, some of it double-blind, has shown that taking 400 to 3,000 mg of vitamin C per day for several days before and after intense exercise may reduce pain and speed up muscle strength recovery.3 4 5 However, taking vitamin C only after such exercise was not effective in another double-blind study.6 While some research has reported that vitamin E supplementation in the amount of 800 to 1,200 IU per day reduces biochemical measures of free-radical activity and muscle damage caused by strenuous exercise,7 8 9 several studies have not found such benefits,and no research has investigated the effect of vitamin E on performance-related measures of strenuous exercise recovery. A combination of 90 mg per day of coenzyme Q10 and a very small amount of vitamin E did not produce any protective effects for marathon runners in one double-blind trial,14 while in another double-blind trial a combination of 50 mg per day of zinc and 3 mg per day of copper significantly reduced evidence of post-exercise free radical activity.15

In most well-controlled studies, exercise performance has not been shown to improve following supplementation with vitamin C, unless a deficiency exists, as might occur in athletes with unhealthy or irrational eating patterns.16 17 Similarly, vitamin E has not benefited exercise performance,18 19 except possibly at high altitudes.

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