Yes, my healthy diet has at times suffered at the hands of fast food, I admit it ? I am addicted to fast food ? it makes me feel good, it makes us all feel good, that?s why its everywhere and thats why the fast food chains make millions.
But let?s face it, it?s not that simple to be disciplined and no one?s going to go to a restaurant with friends and tell the restaurant that they can?t eat that rice because its white rice and it?ll send my blood sugar levels sky high and release insulin into my body, can I have basmati instead ? ? well, maybe just the hardcore diet enthusiasts.
So what to do about fast food nutrition ? well, I am going to give you my five most important principles for choosing food generally, but also quick things to look for when you?re out in order to complement your healthy diet:
1. Find Out How The Food Was Cooked. It?s not the actual food that matters, it?s the way it was cooked. Little things like this can make a world of difference.
2. Drink Lots Of Water When you?re out, have a water bottle close by ? you?d be surprised what a difference it makes.
3. If it doesn?t look natural, then it probably won?t do your diet much good Generally the more processed a food is, the more likely that it will be absorbed into your body very quickly and will not give you sustained energy. If it looks like it?s gone through a lot of processes before reaching you, then give it a miss.
4. Steer away from unhealthy fats and highly processed carbs when you eat out This is nothing new, don?t eat those fries with that burger. But I have two very good reasons for saying this. If you successfully navigate your way away from these two ? you will be doing a lot for keeping bad cholesterol levels at bay and staving off accidental over-consumption of calories.
5. Go for raw There is nothing more satisfying than knowing that the food you?ve just eaten is burning calories even as you sit at the caf? talking with friends. It?s even confidence building to know that you have a healthy diet. The food that will do this is quite often raw and are adorned with fat burning principles because they have low energy density.
So step back from those fries, and consider that there are plenty of satisfying, tasty and healthy alternatives when snacking or dining out. Instituting these healthy diet principles will mean that your social life and weight loss goals are not an either / or situation.
References:
Elizabeth A Bell and Barbara J Rolls Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women Am J Clin Nutr 73: 1010-1018.
Prentice AM, Jebb SA. Fast foods, energy density and obesity: a possible mechanistic link. Obes Rev. 2003 Nov;4(4):187-94.
Weil, A., (2000) Eating Well for Optimum Health p. 77-78
Want more great ideas about which foods to eat and which to avoid ? Follow up this article, with the types of food that will help you to lose weight by visiting http://www.savvy-fat-burning-food.com/get-started-today
Showing posts with label confidence. Show all posts
Showing posts with label confidence. Show all posts
March 1, 2009
How Yoga Will Enhance Your Abilities in Other Sports
The whole idea of using one form of exercise to enhance another is not new, but it is becoming more universal. Bicycling magazines are full of articles about how riding your mountain bike will improve your road bike skills. Snowboarding magazines will show the benefits of skateboarding?no surprise there.
Every couple of years, I will laugh when I read a sports section headline stating that? A new revolutionary training idea has hit the National Football League”?fifteen or twenty 400 pound lineman are then shown taking a ballet class or step aerobics. It almost seems faddish to be unusual in your cross training. Oh well, thankfully they come and they go.
All, and I do mean all, sports use muscles. When overworked constantly those muscles will tighten and shorten. The ultimate result is often an injury if not treated properly.
Yoga is now recognized as the ultimate solution to this problem and more and more athletes are turning to it for relief, if not as part of their regular pre-training.
Since bicycle racing is my preferred sport, I peruse several national and international cycling magazines regularly. Recently, I discovered numerous ads for videos, DVD?s, and books touting the benefits of different forms of yoga for different types of cyclists. Among the disciplines discussed were Hatha, which was used for the cyclist wanting stretching techniques that were easy to use before and after a training ride or race. Ashtanga lent itself more toward the endurance athlete who would be competing in hot summer criteriums and road races.
The advantages of incorporating yoga into any training regime are many; let?s cover a few of them:
? Calming the mind brings focus and concentration to your sport of choice.
? Slow movement combined with stretching allows the athlete to be very aware of their body and it?s needs.
? Stretching lengthens the muscle and brings balance to the tissues.
? Learning balance poses increases mental and physical acuity for competitive sports.
? Post-event stretching is as old as the hills, but when only four or five yoga poses are used muscle recovery is improved, lactic acid is removed, the muscle is lengthened once again and strength is enhanced.
It doesn?t really matter if your sport is skiing, mountain climbing, football, baseball, tennis, rollerblading, hockey or poker (Hey, they get tight neck muscles, right?) there are benefits to adding yoga to your routine.
For me, the advantages were revealed with more flexibility during and after a race. My muscles rebounded quicker, with less soreness and I was able to ride again sooner without the usual pain. My race results are also better; okay, I?m still middle of the pack, but improving, which is always a good thing. Give it a try; you too, may be surprised with the gains.
In the end it?s one man?s opinion?mine.
Keith Edwin Renninson is co-owner, along with Jeffrey Forman, of Golden Years Videos, LLC a production company dedicated to offering exercise videos for those over 50 or of any age who are rehabilitating from an accident or illness.
Renninson is an avid exercise and yoga enthusiast. Now in his late 50?s; he still races bicycles and regularly skis the black diamond runs in Colorado where he lives. For many years, a bona fide gym rat, Renninson still loves to lift free weights and use exercise machines.
You can contact Renninson or read more about his company and the videos they have available at: http://www.goldenyearsvideos.com
Every couple of years, I will laugh when I read a sports section headline stating that? A new revolutionary training idea has hit the National Football League”?fifteen or twenty 400 pound lineman are then shown taking a ballet class or step aerobics. It almost seems faddish to be unusual in your cross training. Oh well, thankfully they come and they go.
All, and I do mean all, sports use muscles. When overworked constantly those muscles will tighten and shorten. The ultimate result is often an injury if not treated properly.
Yoga is now recognized as the ultimate solution to this problem and more and more athletes are turning to it for relief, if not as part of their regular pre-training.
Since bicycle racing is my preferred sport, I peruse several national and international cycling magazines regularly. Recently, I discovered numerous ads for videos, DVD?s, and books touting the benefits of different forms of yoga for different types of cyclists. Among the disciplines discussed were Hatha, which was used for the cyclist wanting stretching techniques that were easy to use before and after a training ride or race. Ashtanga lent itself more toward the endurance athlete who would be competing in hot summer criteriums and road races.
The advantages of incorporating yoga into any training regime are many; let?s cover a few of them:
? Calming the mind brings focus and concentration to your sport of choice.
? Slow movement combined with stretching allows the athlete to be very aware of their body and it?s needs.
? Stretching lengthens the muscle and brings balance to the tissues.
? Learning balance poses increases mental and physical acuity for competitive sports.
? Post-event stretching is as old as the hills, but when only four or five yoga poses are used muscle recovery is improved, lactic acid is removed, the muscle is lengthened once again and strength is enhanced.
It doesn?t really matter if your sport is skiing, mountain climbing, football, baseball, tennis, rollerblading, hockey or poker (Hey, they get tight neck muscles, right?) there are benefits to adding yoga to your routine.
For me, the advantages were revealed with more flexibility during and after a race. My muscles rebounded quicker, with less soreness and I was able to ride again sooner without the usual pain. My race results are also better; okay, I?m still middle of the pack, but improving, which is always a good thing. Give it a try; you too, may be surprised with the gains.
In the end it?s one man?s opinion?mine.
Keith Edwin Renninson is co-owner, along with Jeffrey Forman, of Golden Years Videos, LLC a production company dedicated to offering exercise videos for those over 50 or of any age who are rehabilitating from an accident or illness.
Renninson is an avid exercise and yoga enthusiast. Now in his late 50?s; he still races bicycles and regularly skis the black diamond runs in Colorado where he lives. For many years, a bona fide gym rat, Renninson still loves to lift free weights and use exercise machines.
You can contact Renninson or read more about his company and the videos they have available at: http://www.goldenyearsvideos.com
February 26, 2009
Chair Yoga Case Study - Relief from the Symptoms of MS
After teaching chair yoga for several years Liz Franklin can testify that it appropriate for almost anyone, even if they are feeling the effects of aging or have physical limitations. It is not for hard-bodied 20-somethings that can twist themselves into poses that look impossible ? the only prerequisite is that you can sit in a chair, including a wheelchair.
What better way to illustrate how chair yoga has benefited those unable to attend a traditional yoga class than to tell it in their own words?
Hi! I?m Keri Rodriguez. I?m a 46-year-old Assessment Crisis Center Specialist. I have been practicing Liz Franklin?s Yoga in Chairs? for people with Multiple Sclerosis since the first class in August of 2005.
I came to the first class because I wasn?t willing to give into Multiple Sclerosis. I felt I needed to do whatever I could do to help myself both mentally and physically. I was a little dubious at first because I wasn?t sure I could physically do yoga. Liz showed me how I can succeed!
Liz is a great teacher. She makes every class feel good for us by adapting to our changing needs every week. Every class is a great experience for me. It is so wonderful to be with a group of people who truly understand what it means to live with MS. My success in the class has helped in the rest of my life.
The benefits I have received from my practice are too numerous to list here, but I have more flexibility, more energy, more confidence and it has helped me stay focused and on task. I have learned how to deal with anxiety and stress in a more positive fashion. My job is very high stress and practicing yoga has helped me stay focused on the client I am with at the moment. I also feel I am more centered and less reactive in both my professional and personal life.
Even if you don?t think you can do this or that you?re going to like it, you need to try because you?re going to love it! You can do this. It doesn?t matter where you are physically or mentally, you will be in a better place after you practice. It is so easy to incorporate the lessons into your daily life. It doesn?t take long and it makes your day go so much better.
Mark Franklin enjoys telling people about Liz Franklin’s Yoga In Chairs(r) because he knows it is helping people live healthier, happier, and longer lives. If you want to find out about her special style of chair yoga, visit http://www.yogainchairs.com.
What better way to illustrate how chair yoga has benefited those unable to attend a traditional yoga class than to tell it in their own words?
Hi! I?m Keri Rodriguez. I?m a 46-year-old Assessment Crisis Center Specialist. I have been practicing Liz Franklin?s Yoga in Chairs? for people with Multiple Sclerosis since the first class in August of 2005.
I came to the first class because I wasn?t willing to give into Multiple Sclerosis. I felt I needed to do whatever I could do to help myself both mentally and physically. I was a little dubious at first because I wasn?t sure I could physically do yoga. Liz showed me how I can succeed!
Liz is a great teacher. She makes every class feel good for us by adapting to our changing needs every week. Every class is a great experience for me. It is so wonderful to be with a group of people who truly understand what it means to live with MS. My success in the class has helped in the rest of my life.
The benefits I have received from my practice are too numerous to list here, but I have more flexibility, more energy, more confidence and it has helped me stay focused and on task. I have learned how to deal with anxiety and stress in a more positive fashion. My job is very high stress and practicing yoga has helped me stay focused on the client I am with at the moment. I also feel I am more centered and less reactive in both my professional and personal life.
Even if you don?t think you can do this or that you?re going to like it, you need to try because you?re going to love it! You can do this. It doesn?t matter where you are physically or mentally, you will be in a better place after you practice. It is so easy to incorporate the lessons into your daily life. It doesn?t take long and it makes your day go so much better.
Mark Franklin enjoys telling people about Liz Franklin’s Yoga In Chairs(r) because he knows it is helping people live healthier, happier, and longer lives. If you want to find out about her special style of chair yoga, visit http://www.yogainchairs.com.
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