HEALTHY EATING
Jun/090
Why is healthy eating important?
As we get older, managing your weight properly and getting the right balance of food types will improve your overall feeling of well-being, whilst also reducing the risk of developing illness and diseases.
Do you have a healthy diet?
Healthy diet explained:
•Try to have plenty of starchy foods such as rice, bread, pasta, potatoes,
breakfast cereals, yams and sweet potatoes. Always try to go for the wholemeal variety in these foods where possible
•Aim to have five portions of a variety of fruit and vegetables daily
•Use a moderate amount of dairy prouct and look for low fat varieties
•Moderate amount of meat, fish or alternatives such as eggs, beans, peas and lentils - look for lower fat versions where possible
• The occasional treat (foods that are higher in fat, salt and/or added sugar should only be eaten in moderation)
•Little salt - always read the label
by Jason
CALORIES AND WEIGHT
May/090
Although exercising is great just being more active is also a good way to burn calories.A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days. There are many small changing you can make to your daily routine that will burn calories for example:
• Take the stairs instead of the lift
• Keep walking whilst the escalator caries you up
• Walk or cycle instead of driving short distances
• Park your car further away than you need to or get off the bus one early
• Do some exercise on your lunch hour - swimming, yoga, etc.
by Jason
METABOLISM AND YOUR WEIGHT
May/090
You likely know your metabolism is linked to your weight. But do you know how?
Common belief holds that a slim person’s metabolism is high and an overweight person’s metabolism is low. But this isn’t always the case. Metabolism alone doesn’t determine your weight.
Weight is also dependent on the balance of calories consumed versus calories burned. Take in more calories than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories and is the scale that regulates your energy needs. Stated simply, metabolism is the process by which your body converts food into energy. During this biochemical process, calories — from carbohydrates, fats and proteins — are combined with oxygen to release the energy your body needs to function.
The number of calories your body burns each day is called your total energy expenditure. The following three factors make up your total energy expenditure:
• Basic needs. Even when your body is at rest, it requires energy for the basics, such as fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells. Calories expended to cover these basic functions are your basal metabolic rate.
Typically, a person’s basal metabolic rate is the largest portion of energy use, representing two-thirds to three-quarters of the calories used each day. Energy needs for these basic functions stay fairly consistent and aren’t easily changed.
• Food processing. Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed.
• Physical activity. Physical activity — such as playing tennis, walking to the store, chasing after the dog and any other movement — accounts for the remainder of calories used. You control the number of calories burned depending on the frequency, duration and intensity of your activities.
By Jon Rutledge
WEIGHT MAINTENANCE
May/090
This week’s goal is to get you to stay at your target weight without gaining it back. If you aren’t at your target weight yet, keep losing weight until you reach your goal. Your target weight is based on your body mass index (BMI). You can find out a range of healthy weights by using the Healthy Weight Range Calculator. Once you reach this weight you’ll need to start increasing your calorie intake to stop any further weight loss. Losing too much weight isn’t healthy. Try staying somewhere in the middle of your healthy weight range. Next, use the Daily Calorie Needs Calculator to figure out how many calories you burn each day. You already used this calculator in week 3, but refreshing the numbers now is needed since you’ve lost enough weight to make the calories change and probably changed your activity level. The number of calories you burn each day will now be the number of calories you eat. Sometimes, its hard to get that exact number but try to make it average out every week. Weight maintenance is an ongoing effort. Check your progress by weighing yourself on a regular basis. If you are gaining or losing weight when you aren’t trying, adjust your calories accordingly.
by straighthealth.com