Make The Right Choices For A Healthier, Dtronger and Fitter Body

Cut your salt

New research shows salt is sneaking into our diets, putting us at risk of heart disease, high blood pressure and stroke. Experts at Sydney’s The George Institute found more than 70 percent of processed meats, cheese and sauces contain high levels of sodium. Lisa Renn from the Dietitians Association of Australia says: “The recommended upper limit is 2,300 mg of sodium per day or about 1.5 tsp of salt – much less than our average intake of 3,450 mg.” Slash your salt with these tips:

• Compare food labels “Go for low-salt, reduced-salt or salt-free products and choose foods with 400 mg to 500 mg or lower sodium content per 100 g,” advises Renn.
  
  


• Go fresh Fresh, unprocessed fruits, vegetables, lean meat and seafood are low in sodium and rich in potassium, which buffers the negative effects of salt in the body.
  
  


• Up the flavour Add herbs and spices for flavour. “They’re low in sodium, but high in Vitamins, minerals and phytonutrients,” says Renn.
  
  


• Skip salt ‘substitutes’ Sea, onion, celery and garlic salts are not low-sodium. “With sea salt, you’re getting sodium but without the iodine in normal salt, so it’s better to just cut out added salt rather than looking for an alternative,” says Renn.
  
  

Fast Food = Fast Weight Gain

Most of the fast food companies operating in Australia are aware of society’s increased interest in nutrition over the past decade, and therefore provide Nutrition Information Panels on their products for consumers. Other chains have printed information or forms that you can request. Having these Nutrition Information Panels on their packaging can appeal to the health conscious individual, but what do these numbers really mean? Ask yourself; if you have read one of these labels before, have you been able to interpret the impact on your nutritional needs?

An average Australian male requires 2000 - 2200 calories per day, to maintain a healthy weight. The average McDonald’s takeaway meal provides approximately 1200 calories (60% of an average male’s energy requirement). For an overweight female trying to lose 0.5kg per week, these 1200 calories are equivalent to her daily suggested calorie intake.

The table below outlines the number of calories that are contained within four typical fast food meals compared with the calorie count of  four comparable home made meals. 

As a guide, no more than approximately a third of your fat intake should be coming from saturated fat (6). For an average male, this equates to approximately 20 - 25g of saturated fat per day. For a female, following a 1200 calorie meal plan, this is approximately 12g saturated fat per day – with each of the below takeaway meals providing significantly greater amounts.

The table below highlights the saturated fat content contained within the same four fast food meals compared with the home made variations.

Not only are takeaway foods calorie and fat dense, they also distort our concept of meal portions from an early age. Promoting larger meals at cheaper prices, it encourages people to consume far beyond our nutritional limits.

References

1. Calculated per ‘McDonalds: Nutrition - Know Your Food’ available at http://mcdonalds.com.au/our-food/nutrition
2. Calculated per ‘Calorie Count’ available at http://caloriecount.about.com/
3. Calculated per ‘KFC Nutrition Information’ available at http://www.kfc.com.au/nutrition/index.aspx
4. Calculated per ‘Hungry Jacks Menu available at http://www.hungryjacks.com.au/menu.php
5. Calculated per ‘Subway’ Nutrition Information available at http://www.subway.com.au/info/our_menu/nutritional_information/
6. The Heart Foundation. Where to find Healthier Fats. 15th October 2011 available at http://www.heartfoundation.org.au/sites/HealthyEating/understandingfatsandcholesterol/Pages/Wheretofindhealthierfats.aspx

Some things work, some don't...this one didn't

Askfirmation versus Affirmation? Well, it was a swell idea, but it didn't work for me this morning. In fact, it had the reverse desired effect.

I woke up at my usual 4:40 a.m. intending to get up and get to the gym by 5 a.m. Instead of my normal self-talk of "get up, get going and just don't think about it", I had a debate with myself.

I thought about how I didn't have to go workout, that I could think about it, and asked myself "when would I work out today?" After falling back to sleep and waking up at 5:30 a.m., I thought about it some more. The bottom line, I made it to the gym by 6:20 a.m. This is unacceptable.

If you think I'm being too hard on myself, trust me, it's really easy for me to fall back into old, bad habits. Although I've been exercising consistently for three years, it doesn't take much to convince me it's not a necessity. I'm easily swayed. Look Diana, shiny object!

Exercise is a necessity for me. It's the only thing I've done consistently for three years. I try to eat right most of the time, but obviously I mess that one up pretty often (or I'd be skinny by now).

As far as when I exercise, it's not up for discussion. I exercise in the morning. Period. I need to be at the gym by 5:30 a.m., or 6 a.m. at the very latest. This has been working for me so I don't know why I thought it was necessary to change things. Some things should stay the same.

The Big Climb
I know I keep talking about this but I'm really excited the Big Climb. So far I have 20 people signed up to participate as part of a corporate team, and today was the first day I posted it.

We're going to plan a fundraiser breakfast. I also found out today I might be able to get my company give matching funds. Maybe. I'm setting a fundraising goal of $5,000. I know that's pretty high but that's what the Light of the Night group was able to raise for cancer last summer. I hope my team can the same.

Facebook & Twitter
Since I want to get the word out on The Big Climb, I'm going to join the 21st century and start posting on my Facebook and Twitter accounts. I've had these accounts set up for a long time, but basically I'm just a stalker. I never post anything, I just read about other people's lives. Hopefully this will help get the word out about the Big Climb.

The links to my Twitter and Facebook are in the upper right corner. Please friend me or follow me or whatever the heck you call it. I'd really appreciate it!

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Styling Your Life With Fast Weight Loss

Imagine if you could style your life and redesigned it with the basics of fast weight loss tips. Sounds easy huh?

I am one of the living example of those people that fail to put into their lives the practice of weight loss. For all we know weight lose is an easy task once we get started and get used to it.

Lifestyle is how we decide to live each day and become a part of us,draw our life history. I chose to be straightforward and honest,you can see it all in my actions. When I chose to embrace continuous learning, you could see how I tried a lot of stuff and stop things that didn't work for me. I chose to try scrap booking, hence its one of my favorite hobbies. I quit smoking a year ago,thus no more puff forever. Those are my course of action over the years which play a major role in my daily life today. How about you? What is your lifestyle?

Of course I forgot to mention the sort of behaviour I have when it comes to weigh lose. I have been saying that fast and free weight lose is not impossible. Yes! Because I experienced it trough out my life. But lifestyle is also a question of consistency and persistence. For instance,lately I am not sleeping properly. We all know how lack of sleep destroys weight lose.

Are we persistent on having the healthy and slim body? My answer, NO. My lifestyle changed for the past two years. Some of these habits affected my weight. Lets discuss them as I found it helpful for some that aspire for fast weigh lose.

Remember: Changing your lifestyle is free. Worth working out,right?

1. Food choices

I discuss under eating habit hoe your food choices will make you fat. Eat according to your goals. Grab enough food that will provide the food nutrition you want for your ideal weight.

2. Bad habits

These habits are the hardest part to eliminate in our system. Its easy to learn and master the tricks of bad habits though. Try quitting and you will spend five times the effort you used acquiring them. I, for one, is guilty of bad sleeping and eating habits.

3. Peer and family relationship

Dont ever depend your decision to your friends and family. Do you belong to a group where fatness and obesity is the normal trend? If so, try to observe their habits affecting weigh lose. Never ever think that these are normal behavior. Change your way if you really want to lose those fats.

Do you have friends who always love to eat outside? Try to figure out ways how you can avoid gaining the extra calories. Decide base on your weight goals,not because of your social attachment with them. I'm not telling you not to go out with friends. Its never wrong to eat outside as long as you know your limitations.

4. Vices

Smoking, gambling and drinking are some vices that will destroy your body overtime. Its not directly related to weight lose but its directly destroying your personality. Remember how stress affects our body. Quit these vices now to attain the healthy lifestyle you are dreaming of.

Exercise is Your Free Way To Weight Loss

The main question is our motivation to start our daily exercise. Experts say that 30 minute exercise a day is a very effective and fast way to lose those fats. Nevertheless, it does not mean that you cant exercise if you couldn't do the 30 minute requirement. Exercising in 10 to 15 minutes a day will also make a development in your physique.
Simple tasks like household chores is considered exercising. Walking is a good option for you. You can use treadmill machine, do dancing, biking and swimming too. If people love these hobbies,chances are exercising will be easy as they are doing what they love. And since you love what you are doing, you are not force to do it in a daily or regular basis. You can easily form good exercise habit within yourself.

Beginners are often confuse on what set of exercise to try. In this article I will try to discuss some basic steps and facts that a beginners should learn.

Ensuring your Healthy Enough to Exercise

To prepare yourself, know your body limitations and your physical condition. Better to ask your doctor and ask any health risks that you might have. You dont want to exercise without knowing that you have an injury on the part you are working on. Dont risk your health by making personal guesses. Always consult your doctor and get a medical clearance.

Basic Things You Have to Know

1. Know your Personal and Basic Goals

Are you exercising because you want to join a marathon? Then level of exercise should be set according to your goal.In this case, you have to exercise daily or take a walk in regular basis.

Do you want to lose weight in a certain period? Are you aiming to lose a certain level of weight? These are some questions you want to clear up in order to set your goal.

2.Avoid Setting Idiot Goals

This means that your goals should be reasonable and realistic. Dont aim to lose weight in two days of exercising. This kind of thinking put your inner self to a lot of pressure and stress. Stress is not good for free and fast weight lose.

3.Take Baby Step

Dont push your body too much by exercising strenuously. You will find yourself so tired halfway and lose the enough energy and drive you need. Take little step one at a time. Let you body get used to the flow and move in a slow but steady pace.

4.Be careful

Think about your body. You are not exercising to destroy it. Know when you have to rest and stop. Listen on what your body tells you.

On my next post, I will discuss more about exercise basic related terms. It is important for us to learn exercise as our free and fast way to weight loss.

  atricle  source www.healthyweightlossfacts.com/

How Bad Eating Habit Delay Weight Loss?

For the past posts I have been discussing about the fast ways to weight loss. Eating habit is one of the cheapest and fastest way to lose weight. On the contrary bad eating habit can destroy our dream of having the healthy and well toned body. It is important to open our eyes on these things.
What is bad eating habit? A habit is defined as a manner or practice that we do in regular conditions. Updating your blogs, reading news,
snoring and burping are one of a person's habit.

So anything under unpleasant category is considered bad habit. Alas, we created the bad eating habit within ourselves. Subconsciously, we are practicing bad eating habit.

It may be the good eating habit for a lot of people suffering from obesity.


5 Famous Bad Eating Habits;

It is important to be aware of these habit as it will hinder any weight lose program we do. No matter how many fast and free weight lose tips you read but continue to practice the forbidden eating habits,weight lose will always be a dream.

1. Overeating
The most popular and the worst eating habits of all is overeating. Overeating is simply a situation where you eat a lot of food that is beyond the normal food intake level of your age. Could you resist not to eat your favorite food even if you just had your breakfast? Or can you tell to yourself to stop the moment you reach your finish line. And are you like me, who never stop filling my plate with extra rice till I cant breathe because my stomach is too full? Yes, these are all overeating.

2. Indulging yourself to fast food,aka junk food
Do you love chips, fries, hamburgers and the like? You cant watch a movie in your house without consuming 5 bags of potato chips and popcorn. You prefer cola over water. You choose fries and hamburger versus salad sandwich and apple. Then,congratulations! You are the biggest fan of these junk food companies!

3. Hunger Strike
You never eat until you get what you want. Insanity! You think not eating and ignoring your hunger will make you lose weight. This is not the fast weight lose we are talking. This is killing yourself.

4. Poor mentality
You never analyze what is the root of the problem. You dont acknowledge that the free fast weigh lose is achievable only when you change your bad eating habits. You are the boss and you do what you think is right. Yay!

5. "Give me a break!" attitude
Have you ever told this yourself? Yes, you are one of the many over weight people who pressure their selves and do the wrong ways of weight lose. In the end, you keep on pushing yourself and ignoring your personal need. Give yourself a break!

Help yourself. Identify these famous bad eating habits and reflect on how you can improve them.

If you want a fast weight loss system that works, correct these bad habits. Start now!

  atricle  source www.healthyweightlossfacts.com/