Diet and Exercise Tips

This Original Article was written by Allison Burr-Miller

The below mini-guide explains body mass index, popular diets and offers simple recipe modifications.

Working the Abs

If you have an exercise partner, or desire an exercise you can do with a partner, try doing sit-ups with a ball.

Body Mass Index explained

Your weight isn’t always indicative of your health and fitness level. Many experts suggest your body mass index (BMI) is a much more telling statistic because it considers your weight, height, and body type to calculate your body fat. In so doing, your BMI calculation gauges when extra pounds begin to be a health risk.

The BMI Formula: weight X (height X height) X 704.55

To calculate your body index, you divide your weight by the product of your height squared. According to BMI medical guidelines, if the number you come up with is 25 or less, you are of normal weight (if it is 18 or less, you are underweight). Popular fad diets explained

There is weight loss success for some while others struggle to stay committed long term. The premise behind almost all of these diets (i.e. the Atkins diet, the grapefruit diet, vegan diets, etc.) is that an entire food group is being scantily used, if not, altogether cut out from a dieters list of allotted foods. · The Atkins diet pioneered the idea of the ‘evil’ carbohydrate

• Vegan and vegetarian diets are often scorned for lacking protein (despite steps taken to incorporate non-carnal proteins into such diets)
• Low-fat diets are faulted with providing too little fat, and consequently the body has nothing to absorb nutrients with
• The grapefruit diet - a rather extreme example of abandoning core food groups and nutrients

Food Label Meanings

Common ingredients such as ‘flour’ and ‘high fructose corn syrup’ actually mean refined, sugar-filled carbohydrates, or ‘bad’ carbohydrates.

Good-for-you Recipes

Dieting does not require cutting all of your favorite foods. If you make a few lifestyle decisions - substitute low-fat or low-calorie ingredients for those ingredients that contain higher levels - you can consistently eat well and not even notice. Recipe connoisseurs Kim Beardsmore and Jeff Rosales have a number of good-tasting as well as good-for-you recipes.

• Spicy chicken cacciatore can be prepared and contain less than 250 calories with a recipe that naturally calls for lean chicken breast and a tomato based sauce as opposed to fatty cream sauces.
• If you’re looking for a breakfast suggestion, try banana toast. If you alter the traditional French toast recipe by substituting whole eggs with egg whites and by using skim milk, you have a much healthier meal.

How High-Carb Diet Plans Treat Carbohydrates

This Original Article was written by Rick Trojan

A number of popular diets are focused on carbohydrates. Then warn you against eating any carbohydrates. Others in fact, emphasize a high carbohydrate intake. Here is how high-carbohydrate diet plans treat carbohydrates. While eating more complex carbohydrates. Thousands of “low-fat” alternatives now crowd your supermarket shelves.

But is simply cutting back on fat. It’s easy for you to fall into a low-fat trap. Gram for gram. Fat has more than twice as many calories as either protein or carbohydrates. Then it seems logical that choosing low-fat products will help you with your weight loss. However, all too often the low-fat products on supermarket shelves are packed with sugar. And highly processed carbohydrates. Calories are calories. Eat too many calories (whether from fat, carbohydrates or protein) and you’ll gain weight period.

Aside from weight loss. The popularity of low-fat food has broader implications for your health. Commercially prepared low- fat foods tend to be rich in highly processed carbohydrates. Harvard researchers calculated that replacing a given number of calories from polyunsaturated fat. Increased the risk for heart disease by over 50 percent.

Some other studies have found that a low-fat, high-carbohydrate diet. You can minimize or avoid any diet deficiencies associated with high-carbohydrates diets.

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How A Low Cholesterol Diet Can Help You

This Original Article was written by Cindy Heller

low cholesterol food

If you have found out from your doctor or from doing home cholesterol test that you have a high total cholesterol level, one of the first things you need to do is to change your diet to a low cholesterol diet to help you lower your cholesterol. To have a low cholesterol diet means that you should replace the saturated fat in your diet with unsaturated fat besides eating less high-cholesterol food and choosing foods that are high in complex carbohydrates. Determining What is Low Cholesterol Food and What Isn’t

Before starting on a low cholesterol level, you should first know what low cholesterol food is and what isn’t. This will help you create a diet which is low in cholesterol to help you lower your total cholesterol levels. There are many different types of food that can be classified as low cholesterol foods, so that you do not need to give all the food you love to have a low cholesterol diet.

In animals, cholesterol is part of the cell membrane structure of all cells. Although it has no cholesterol-containing cell membranes, but because cholesterol is fat soluble, it can b found in fats in milk and milk-based foods. That is why if a dairy product contains more fat, it will also contain more cholesterol, so always choose low fat dairy products when sticking to a low cholesterol diet.

Converting To A Low Cholesterol Recipe

If you found out that you have high cholesterol, you must start converting some of foods you love to a low cholesterol version. Converting your food to a low cholesterol recipe is not a very difficult thing to do. All you need is a little bit of willpower and you can start enjoying cholesterol free or lower cholesterol version of your favorite foods. A good way to start a low cholesterol diet with a low cholesterol recipe is trying a serving of oatmeal, honey, and an apple for breakfast. Mixing oats, fat free milk, and a little honey and chopped apple will make a great delicious cholesterol free breakfast. You can also try using brown rice instead of white rice for a lower cholesterol diet.

You will soon find that you enjoy the low cholesterol food as much as or more than your previous high cholesterol food.

Don’t Wait To Start Eating Low Cholesterol Food

This Original Article was written by Ned D’Agostino

Waiting to find out if you have high cholesterol is the worst way to change your diet. High cholesterol levels can lead to serious health conditions such as coronary heart disease and other heart related problems, so preventing them is the first step to living a long and healthy life. The good news is that those problems can be easily prevented by lowering the amount of cholesterol in your diet, by eating a balanced diet rich in fresh fruits, vegetables, and foods that are naturally low in cholesterol.

Cholesterol is found in all animal foods, meaning meats, eggs, and even dairy products can contain excessively high amounts. By replacing these items with healthier alternatives, maintaining an acceptable level can easily be achieved.

Substituting egg whites for whole eggs can greatly decrease overall cholesterol intake, and replacing meat with tofu or other meat alternatives can also be very beneficial. Adding fresh fruits and vegetables to a diet can also be great for the heart, since they are naturally low in cholesterol and high in essential vitamins and nutrients our bodies crave each day.

Eating low cholesterol food is the first step in reducing cholesterol levels, but including foods that can naturally lower levels is equally as important. By including these items in a diet, levels can be decreased when paired along with other healthier foods.

Instead try baking or boiling meat, so extra calories, fat, and cholesterol are not being added to the diet. By maintaining a healthy diet packed full of fresh foods that are good for you, living a long healthy life can be easily achieved.

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