Showing posts tagged nutrition
FitKit! I did a guest post on FitKit.me, a fitness and nutrition site which creates customized recommendations for supplements and other products. They have a blog section full of useful healthy living, recipe and workout tips. My article, “Small Changes, Big Difference”, is on tips for starting a healthy lifestyle. Check it out here!
Small Changes, Big Difference
“The journey of a thousand miles begins with one step” - Lao Tzu
Making the switch to a healthier lifestyle is tough. With trendy diets in the media, miracle pills on the market, and varying health facts and research which often contradict one another introduced daily to the public, taking the first steps towards health can be confusing and overwhelming. People hesitate to start because they equate “healthy” with restriction, a reluctant upheaval of their current habits. While breaking unhealthy habits is necessary towards a healthier lifestyle, those habits don’t have to be broken all at the same time. Making small, simple changes in your daily life will help create new habits and make it easier to get your mind and body used to a gradually healthier lifestyle.
Start by assessing your current eating habits. Introduce healthy substitutions into your diet and use them whenever possible. Some examples:
- Replace soda, juices and other sweetened beverages with water or unsweetened tea.
Why this works: Drinking sweetened beverages three times a day can add up to around 400 calories and 90 grams of sugar. Cutting out these excess calories can help you lose almost a pound a week.
- Replace white bread and pasta with whole wheat or whole grain products
Why this works: White breads are processed, meaning most of the nutrients have been removed. Switching to whole grain products, which retain nutrients such as fiber and protein, helps you stay fuller longer and leads to weight loss.
- Replace that side order of fries with a side order of salad
Why this works: Nobody wants to give up the fries, but fresh vegetables trumps deep fried potatoes in the nutritional battle every time. Make the sacrifice next time you eat out and avoid excess fat, salt and calories.
- Replace full fat dairy products with low-fat or skim
Why this works: Skim products have the same amount of protein as full fat products for less calories and fat. Use full fat products such as whole milk, butter and heavy cream sparingly.
- Replace store bought with homemade
Why this works: You have no control over the ingredients, fat content or calorie count in store bought products. Try looking up recipes and recreating foods such as granola bars, pizzas, and smoothies at home - they’re easy and cheaper to make, and you have full control over ingredients, flavor and nutrition.
Move on to exercise habits. If you’re not used to working out, start by incorporating more activity into your daily routine. Some examples:
- Park your car further away and walk to your destination
- Take the stairs instead of the elevator or escalator
- Get up and stretch or take a walk in between classes/work breaks
- Try different desk exercises
- Whenever you find yourself aimlessly on the computer or watching television, turn it off and take a 15 minute walk instead
- Do housework and chores with vigor - clean and burn calories simultaneously
- Get involved in a club or hobby that involves physical activity - whether it’s gardening or kickboxing
No matter what shape you’re in, all these small changes are attainable goals when you don’t know where to start. Once you start incorporating changes into your life, you’ll find it easier and rewarding to keep going. Those small changes will eventually make a big difference.
Currently reading: The China Study
"Drawing on the project findings in rural China, but going far beyond those findings, The China Study details the connection between nutrition and heart disease, diabetes and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study (China-Oxford-Cornell Diet and Health Project) as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.
The findings? “People who ate the most animal-based foods got the most chronic disease … People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. These results could not be ignored,” said Dr. Campbell.In The China Study, Dr. Campbell details the connection between nutrition and heart disease, diabetes, and cancer, and also its ability to reduce or reverse the risk or effects of these deadly illnesses. The China Study also examines the source of nutritional confusion produced by powerful lobbies, government entities, and irresponsible scientists.The China Study is not a diet book. Consumers are bombarded with conflicting messages regarding health and nutrition; the market is flooded with popular titles like The Atkins Diet and The South Beach Diet. The China Studycuts through the haze of misinformation and delivers an insightful message to anyone living with cancer, diabetes, heart disease, obesity, and those concerned with the effects of aging. Additionally, he challenges the validity of these low-carb fad diets and issues a startling warning to their followers.”
Want to become a champion? Follow the pyramid son.
check out what other people buy at the supermarket?
I was waiting on line behind 3 other people. What they were buying:
Person #1: 1 gallon Diet Root Beer, 2 Lean Cuisine meals, 1 package American cheese
Person #2: 1 pint of Ben&Jerry’s, frozen chicken nuggets, 1 package of Chips Ahoy!
Person #3: 1 bag of Funyuns, Ramen, and Red Bull. Actual quote to his friend: “best dinner ever”
I was fascinated and disgusted. This is one of the main reasons why I want to become involved in the health and food industry. Some of the foods available to us, along with what we choose to eat are repulsive.
Every McDonald’s in the US.. Terrifying
it looks like a plague.
haven’t done this in a while
Vegetarian black bean chili
Whole wheat pita
1 oz raw almonds
Basil & Olive Oil Quinoa salad
2 eggs on wheat english muffin
a scary amount of Frank’s hot sauce
Burn Fat By Eating?
When thinking about the next article I should write, I remembered how much foods that burned fat and boosted the metabolism intrigued me. Finally, something that gives us a break with our diets. For me these foods are great because I’m trying to put on muscle and for those trying to lose weight, they’re even more powerful!
- Broccoli is packed with Vitamin C, A, and calcium which helps absorb fat and keep the body running like a well oiled machine!
- Milk/Low-Fat Yogurt foods rich in healthy dairy have the healthy calcium our bodies need.
- Oatmeal the heart healthy carb has loads of fiber to keep you full and the complex carb induces more energy.
- Jalapenos/Habanaros both of these hot treats contain capasaicin which boosts heart rate and the metabolism. Also, spicier foods work to keep you feeling fuller longer.
- Healthy Fats replace the bad fats in your diet with these fiber filled treats and see a huge improvement!
- Apples/Grapefruits while apples satisfy your sugar craving, grapefruits help insulin spikes and are rich in Vitamin C.
- Green Tea containing ECGC which causes the brain and nervous system to run faster causing more fat burn!
- Lean Meats…chicken, lamb, and pork oh my! Lean proteins provide your body a substance to work hard and burn off while still being incredibly powerful with good vitamins, amino acids, and minerals.
- Caffeine some people shy from it, but in moderate amounts its amazing..speeding up the heartbeat thus leading to more activity and fat burn.
These are just a few basic foods I thought most people would see in their normal diet regimen.
For more Diet, Exercise, Nutrition, and PR/Journalism articles follow my blog!
- Spinach & Tomato omelette
- 1 cup grapes
- Grilled tofu bahn mi sandwich
- Celery & carrot sticks
- Avocado smoothie
- Raw almonds
- Breakfast for dinner: oatmeal with bananas & honey