"Variety is the spice of Life" goes the often quoted remark. In addition to a variety of exercise and sports - we can all benefit from a variety of healthy food choices!
Mix up your choices within each food group.
Focus on fruits. Eat a variety of fruits—whether fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).
Vary those veggies. Eat more dark green veggies, such as spinach, broccoli, and other dark leafy greens; orange veggies, such as carrots, sweetpotatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils. Try to add a colorful variety of veggies to your day!
Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk—or an equivalent amount of low-fat yogurt and/or low-fat cheese (1½ ounces of cheese equals 1 cup of milk)—every day. For kids aged 2 to 8, it's 2 cups of milk. If you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.
Make at least half your grains whole. Strive to eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients. Ideally - look for a whole grain listed first!
If you can, stick with lean protein. Choose lean meats and poultry. Try to avoid breaded or fried anything! Bake it, broil it, or grill it. And vary your protein choices—with more fish ( try wild caught, fresh water salmon - never farm raised ), beans, peas, nuts ( walnuts are good for you ) , and seeds.
There are so many natural and healthy ways to lose weight. Perhaps the quickest way to lose weight is with a steady habit of eating healthy and daily exercise.
Tuesday, July 22, 2008
Sunday, July 13, 2008
Lower Ab Exercises help you start getting in shape fast
Lower Ab exercises are great for strengthening your core muscle group. If you want to look better and feel better you will undoubtedly benefit by doing some lower ab exercises at least every other day. ( Give those muscles a rest on the off days! ) Have you ever noticed that healthy people just seem happier? They seem to enjoy life more. We can all benefit from enjoying a healthy lifestyle. Start getting in shape fast and watch your attitude improve. Add some lower ab exercises to your fitness regimen and watch your waistline shrink! The quickest way to lose weight is with daily exercise and healthy eating.
Remember, regular exercise -
- gives you more energy
- helps in coping with stress
- improves your self-image
- increases resistance to fatigue
- helps counter anxiety and depression
- helps you to relax and feel less tense
- improves the ability to fall asleep quickly and sleep well
- provides an easy way to share an activity with friends or family and an opportunity to meet new friends
Add some lower ab exercises to your exercise program and you'll soon have a flatter stomach and a slimmer waist! For the best results - add some daily walking , running, swimming or your favorite aerobic exercise. Have fun - enjoy your journey towards better health and an even happier life!
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