Nutrition, Diet And Exercise
Health & Fitness → Exercise & Meditation
- Author Willie Jones
- Published October 17, 2005
- Word count 1,192
Whether you are trying to lose weight or live an active healthy
life style, nutrition and exercise are vital to your health. We
have become as a whole in the western culture, a couch potato,
slow moving, over weight and flaccid society. Of course there
will always be that smaller percentage of people who get it
right and remain fit and healthy. But those that do, make a
conscious effort at it with diet and exercise. Well done if you
are in that category!
Part of the problem is that because we as humans have it
ingrained in us to constantly change things, we are the only
creatures that invent food. No other animal or insect does this
and they don’t have the diseases humans do unless we have
poisoned their environment. We have so much in the way of
processed food that have little nutrient value, that we pack on
the pounds and become slower moving.
In the wild, animals that eat the raw greens, grasses fruits
and berries are very healthy animals. The meat-eating animals
consume the healthy plant-eating animals and remain virtually
disease free. Our farms on the other hand, need to mass-produce
cattle and chickens so we give them hormones and phosphates and
the like and we consume them. That is by the way, some experts
now think younger girls are developing much earlier than they
used to because of the hormones in meat and dairy products. We
can however, luckily eat raw organic fruits and vegetables and
we should do so on a daily basis.
Another culprit is our need to once again, change our
environment. We have more machines that do things for us now
and it won’t stop there. This is both good and bad. The good is
a higher rate of production for the products we need, bad
because we are slowing down physically. In as little as ten
years ago we could go out on a Sunday morning and see someone
pushing his or her lawn mower. (And I mean pushing). Now a
days, you’ll see more of sit down mowers or power mowers that
literally pull you along with it. Our fore fathers were much
more active and they ate nutrient rich foods. And they could
eat a lot of it without getting fat because of how much energy
they spent from hard physical labor.
Is all lost for us in this day and age? Absolutely not!!! We
are perfectly capable of reversing this trend, but it does
require a) your dedication and b) follow through. This can be
done no matter what your weight and activity level.
Make your first step the decision to become healthy and fit.
Once you have firmly made that decision you are on your way.
Now take the time to evaluate your lifestyle and really look at
it. Be honest with yourself about your eating habits and
activity level.
Changing your diet to eating healthy whole foods is a good way
to start. It’ll not only help you lose weight and help you feel
better, but it will enhance your quality of life. You’ll have
more energy and life just feels better when you are healthy.
There are many popular diets out there. The Zone, the Blood
Type Diet, Atkins, the South Beach Diet, Weight Watchers and
the list goes on. They all have had their share of successes so
it is hard sometimes to know what to do. I can only say, do your
homework. You will find the right one that works for you and you
will be more likely to stick to it.
If you want to do it on your own you can be just as successful
if you know some basic rules.
- Portion control. Cutting down to smaller portions can help
tremendously. A great
way to eat less food at one sitting is to drink a glass of
water before you eat and then drink more water with your meal.
Water takes up a lot of space in your stomach so you will feel
full faster and water won’t give you any extra calories.
Awesome!
- Water, water, water. Drink lots of clean pure water. Your
body needs it and more than you think. Most North Americans are
in a state of semi dehydration. Water flushes out toxins, gets
your bowels moving. (Did you know that the amount of pain you
feel from injury or minor aches and pains are directly
proportional to how dehydrated you are? An interesting tid bit)
- Eat raw fruits and vegetables as much as you can especially
dark greens. Cooked veggies lose some of their nutrients so
eating a salad every day would benefit you. Most of your
vitamins and minerals are going to come from fresh fruits and
leafy green vegetables. And try to stick to organic on this to
avoid the pesticides and chemicals.
- Fiber. You need to keep the bowels moving and the
combination of water and fiber will do the trick. The best
fiber comes from fruit and whole grains. But consider this: You
would need to eat 10 bran muffins to get the same amount of
fiber as in a half cup of raspberries.
- Protein. The best source of protein is from meats such as
beef, chicken or turkey. But do limit the amount you eat at one
time. You don’t need a 10 or 12oz piece of meat at one sitting.
You can get protein from dairy and cheese but consume only
small amounts because they digest too slowly. Nut is a source
of protein but they are high in fat so consume small amounts.
- Sugar, confectionary treats, soda’s, junk foods and some
processed foods are your enemy. Nothing gives you weight gain
and that sluggish feeling quite like this grouping. I am not
saying you should never partake of them, but do so only
occasionally. We do after all need our cheat days once in a
while. Just make them small portions.
- Find an exercise regimen that you like and will stick to.
Pretty much any exercise program will help you lose weight if
you stick with it. You will see on TV all the equipment people
want to sell you but after watching for a bit you usually know
what appeals to you or not. You may just want to pop in a video
and exercise with that.
- I can’t say enough about sticking with your program. It
takes time and you can experience losses in the beginning when
it seems it is not going fast enough, but if you stick with it,
you will get your reward and you will reach your goal weight and
have energy to burn.
- And finally, because some of food is deficient in nutrients
from growing in poor over used soil it might be a good idea to
get some good vitamin supplements to assisting in getting our
daily requirements in. Getting it in food is the best but that
is hard to do these days so find a qualified nutritionist to
help you in selecting what’s best for you.
Good luck and good health!
Willie Jones, http://www.nutrition-tips.com
Willie is a freelance writer, researcher and artist. After
having been diagnosed with Lupus more than a decade ago, health
and nutrition became the most important issue in her life.
Happily, the research she did over the years has paid off and
she is doing well.
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