For weight loss and general health, the US Surgeon General recommends: Be physically active for at least 30 minutes (adults) or 60 minutes (children) on most days of the week. This level of activity burns approximately 150 calories, which would burn 5 pounds in 6 months. This level of exercise reduces disease risks and should be considered the minimum daily requirement, regardless of weight.
Most weight loss programs recommend building up to an hour a day (most days of the week) of moderately intense physical activity, such as brisk walking. This amount of exercise burns approximately 300 extra calories, leading to losing 10 pounds in 6 months. This level of physical activity is also associated with even lower health risks for major diseases.
It is also essential for weight loss to watch what you eat. An extra candy bar or bag of potato chips each day will eliminate any weight loss you may hope for from exercise alone. To lose weight, you must eat fewer calories than you burn. Most people cannot estimate their calorie intake accurately unless they keep a food diary for a few days and do the totals. Weight loss success is due to eating fewer total calories than you burn off each day.
Keep a diet journal or use Calorie Count to record the calories and nutrition content of each item you eat. With a free membership, you can track everything you eat and get recommendations on healthier choices.
http://www.3xslimmingpower.org/
2014年11月26日星期三
2014年11月18日星期二
What can you support your loved ones who are trying to lose weight?
Weight loss is about more than self-control and scheduling. Planning strategies can certainly help a dieter make better food decisions during the day and complete regular workouts, but if discipline alone was the key to weight loss, then a lot more people would be skinny.
If you want to support your loved one as they try to lose weight, your best bet is simply to ask how you can help. And if that doesn’t work, one weight loss forum participant summed up the best advice: “if you can't be kind, or if you are uncomfortable, then say nothing.”
There are physical, medical and emotional components to losing weight. Rather than telling your friend what they need, try asking questions about what they need, instead. Say, “what can I do to help?” or “is there any way that I can support you?”
Unless you have a badge and a uniform, you are not the food police. It's not your job to chime in if your friend eats a food that you don't agree with. Every diet is different and every eating plan allows for different foods and portions. None of us has the right or the expertise to comment on someone else’s eating behavior. If you are really trying to be supportive, then fill your own plate with healthy food and enjoy your own diet-friendly meal.
A decision to go on a diet is not a proclamation that you hate your body or live an unhappy life. It is simply a decision to diet. That’s all. Very few people, whether they are dieting or not, would invite an armchair analysis of their personal happiness, so don’t provide one.
http://www.paiyoujiplussite.com/
If you want to support your loved one as they try to lose weight, your best bet is simply to ask how you can help. And if that doesn’t work, one weight loss forum participant summed up the best advice: “if you can't be kind, or if you are uncomfortable, then say nothing.”
There are physical, medical and emotional components to losing weight. Rather than telling your friend what they need, try asking questions about what they need, instead. Say, “what can I do to help?” or “is there any way that I can support you?”
Unless you have a badge and a uniform, you are not the food police. It's not your job to chime in if your friend eats a food that you don't agree with. Every diet is different and every eating plan allows for different foods and portions. None of us has the right or the expertise to comment on someone else’s eating behavior. If you are really trying to be supportive, then fill your own plate with healthy food and enjoy your own diet-friendly meal.
A decision to go on a diet is not a proclamation that you hate your body or live an unhappy life. It is simply a decision to diet. That’s all. Very few people, whether they are dieting or not, would invite an armchair analysis of their personal happiness, so don’t provide one.
http://www.paiyoujiplussite.com/
2014年11月11日星期二
Six tips for a smooth take-off with your e-cigs
The good news is, electronic cigarettes are “taking off”! More than 3.5 million people are now “vaping”! Starbuzz e-cig users, for example, enjoy its sensational flavors, thick, rich vapor volume, and gratifying lifestyle. Here are six air travel tips to ensure that you and your e-cig have a smooth take-off:
1. Ask the airline you’re flying with which items it allows you to bring in your checked or carry-on luggage. Remember that commercial airlines and charter flights work under different rules – and the latter may let you use your e-cigs.
2. Pack your e-cig items in your carry-on rather than checked luggage. This enables you to be present to answer any security questions.
3. Remember that checked luggage may be subjected to later checks and x-ray screens and metal detectors will show the battery.
4. Get through security checkpoints more easily by unscrewing the battery and cartridge or atomizer – including them with your keys, coins, watch, wallet etc that you send through the x-ray scanner. Separating the device from the power source also prevents potential problems as they go through the scanner.
5. When aboard the aircraft, keep your e-cig stowed away. Do not attempt to smoke it either in the cabin or the lavatories.
6. Be aware of any unexpected changes to laws or regulations by regularly checking theTSA website, well as various airline sites.
While you generally will not be able to use e-cigarettes while in the sky, there are plenty of other places where you may enjoy your e-cigarettes during your travels. So don’t forget to pack along an extra e-cig battery and enough cartridges in your favorite flavors to last you.
http://www.superslimpomegranate.net/
1. Ask the airline you’re flying with which items it allows you to bring in your checked or carry-on luggage. Remember that commercial airlines and charter flights work under different rules – and the latter may let you use your e-cigs.
2. Pack your e-cig items in your carry-on rather than checked luggage. This enables you to be present to answer any security questions.
3. Remember that checked luggage may be subjected to later checks and x-ray screens and metal detectors will show the battery.
4. Get through security checkpoints more easily by unscrewing the battery and cartridge or atomizer – including them with your keys, coins, watch, wallet etc that you send through the x-ray scanner. Separating the device from the power source also prevents potential problems as they go through the scanner.
5. When aboard the aircraft, keep your e-cig stowed away. Do not attempt to smoke it either in the cabin or the lavatories.
6. Be aware of any unexpected changes to laws or regulations by regularly checking theTSA website, well as various airline sites.
While you generally will not be able to use e-cigarettes while in the sky, there are plenty of other places where you may enjoy your e-cigarettes during your travels. So don’t forget to pack along an extra e-cig battery and enough cartridges in your favorite flavors to last you.
http://www.superslimpomegranate.net/
2014年11月4日星期二
Top Ten Surprising High-Fiber Foods
Fiber is something the body needs but never actually digests. The benefits of an efficient bowel aside, a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease. The Institute of Medicine recommends that men under 50 eat about 38 grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption. Here are top ten surprising high-fiber foods for you.
Health, weight loss, diet, fiber, food
Fiber comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.
1. Split peas -- 16.3 grams per cup, cooked.
A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews, and dhals. This South Asian recipe is the best kind of comfort food: healthy, satisfying, and super filling.
2. Lentils -- 15.6 grams per cup, cooked.
Lentils are kitchen all-stars — they take less time to cook and are more versatile than many other legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro, and walnuts.
3. Black beans -- 15 grams per cup, cooked.
Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a perfect post-workout meal.
4. Lima beans -- 13.2 grams per cup, cooked.
Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, puréed into a soup, and topped with sour cream, they’re pretty darn delicious.
5. Artichokes -- 10.3 grams per medium vegetable, cooked.
Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most people’s kitchens (perhaps because they look a bit… prickly). Get creative and try this simple recipe with lime, garlic, and black pepper.
6. Peas -- 8.8 grams per cup, cooked.
Puréeing veggies is a great way to squeeze extra nutrients into any meal — this recipe comes together lightning-fast and is filled with protein, omega-3s, and, of course, fiber.
7. Broccoli -- 5.1 grams per cup, boiled.
This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic, broccoli, eggs, and almond meal. Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.
8. Brussels sprouts -- 4.1 grams per cup, boiled.
Try this Asian twist on the old standard — this meal carries tones of ginger, sesame, and peanut that will keep you coming back for seconds (and maybe thirds).
9. Raspberries -- 8 grams per cup, raw.
Raspberries aren’t a hard sell — they’re basically nature’s candy. With the help of coconut, oatmeal, and vanilla, they make a relatively healthy dessert that pleases any palate.
10. Blackberries -- 7.6 grams per cup, raw.
Successfully mixing sweet and savory isn’t for the faint of heart, but this salad makes use of blackberries, lemon, scallions, and dill to great effect.
http://www.paiyoujiplussite.com/
Health, weight loss, diet, fiber, food
Fiber comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.
1. Split peas -- 16.3 grams per cup, cooked.
A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews, and dhals. This South Asian recipe is the best kind of comfort food: healthy, satisfying, and super filling.
2. Lentils -- 15.6 grams per cup, cooked.
Lentils are kitchen all-stars — they take less time to cook and are more versatile than many other legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro, and walnuts.
3. Black beans -- 15 grams per cup, cooked.
Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a perfect post-workout meal.
4. Lima beans -- 13.2 grams per cup, cooked.
Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, puréed into a soup, and topped with sour cream, they’re pretty darn delicious.
5. Artichokes -- 10.3 grams per medium vegetable, cooked.
Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most people’s kitchens (perhaps because they look a bit… prickly). Get creative and try this simple recipe with lime, garlic, and black pepper.
6. Peas -- 8.8 grams per cup, cooked.
Puréeing veggies is a great way to squeeze extra nutrients into any meal — this recipe comes together lightning-fast and is filled with protein, omega-3s, and, of course, fiber.
7. Broccoli -- 5.1 grams per cup, boiled.
This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic, broccoli, eggs, and almond meal. Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.
8. Brussels sprouts -- 4.1 grams per cup, boiled.
Try this Asian twist on the old standard — this meal carries tones of ginger, sesame, and peanut that will keep you coming back for seconds (and maybe thirds).
9. Raspberries -- 8 grams per cup, raw.
Raspberries aren’t a hard sell — they’re basically nature’s candy. With the help of coconut, oatmeal, and vanilla, they make a relatively healthy dessert that pleases any palate.
10. Blackberries -- 7.6 grams per cup, raw.
Successfully mixing sweet and savory isn’t for the faint of heart, but this salad makes use of blackberries, lemon, scallions, and dill to great effect.
http://www.paiyoujiplussite.com/
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