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17 Muscle Building Facts I've Discovered
I've been a personal trainer and natural bodybuilder for the
past 5 years. During that time, I've discovered a lot of muscle
building facts and fitness observations.
I wanted to share some of the most important ones with you, in
this...
Creatine Monohydrate
Creatine Monohydrate is an amino acid which occurs naturally in our bodies. Creatine can be found occurring naturally in many meats and is also created by the liver, pancreas, and kidneys from glycine and arginine. In addition to this one can...
Do You Need To Cut Down 100 Calories A Day? But Don't Know What 100 Calories Is?
The difference between weight loss, and steady or weight gain, can be as little as 100 calories a day. Well, that is according to the American Dietetic Association, and it is very easy to believe the underlying truth in that.
Most...
Is Arthritis Causing You Pain?
Arthritis, even a mild case is no fun. Arthritis is painful and can have a negative effect on your life.
There are some things you can try to lessen the pain of arthritis. Some remedies do not require a prescription. Talk to your doctor if...
Time for a Swim in your Spa
The evolution of the hot tub has never ceased to amaze me. In
recent years, hot tub and spa manufacturers have designed
countless improvements into their products. A number of my
friends have purchased spas in the last couple years, and...
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The Times, They Are a'Changin'!
Just like the times are changing, the rules and recommendations
of dieting are changing, too. In order to stop the nation's ever
growing obesity levels, the Food and Nutrition Board has
released new guidelines for fats, proteins, carbohydrates and
more. The new recommendations, as well as the old, are as
follows:
Fats
Old recommendation: Limit fat intake to less than 30% of
calories.
New recommendation: The Food and Nutrition Board recommends
keeping your fat intake under 35%, but learn the difference
between good and bad fats. Good fats, like monounsaturated fats
and polyunsaturated fats, help to lower your risk of
cardiovascular disease. Saturated and trans fats should be kept
at a minimum.
Nutritionalists suggest eating more fish because of their good
sources of omega-3 fatty acids, which is good for your heart.
Filling up on nuts like almonds, walnuts and peanuts is also
recommended because of their good source of monounsaturated fats.
Carbohydrates
Old Recommendation: Acquiring 50% or more of your calories from
carbohydrates.
New Recommendation: The Food and Nutrition Board recommends
getting 45-65% of your calories from carbohydrates. This will
compensate for the calorie boost that you'll get by adding more
good fats in your diet. To obtain these percentages, experts
suggest adding some whole grains to your diet along with fruits
and vegetables. Brown rice, whole-grain breads, and pastas are
all high in fiber, B vitamins and other life giving nutrients.
Protein
Old Recommendation: Obtain 10-35% of your calories from protein.
New Recommendation: Unchanged. Someone who exercises regularly
may require more protein.
Fiber
Old Recommendation: Nonexistent.
New Recommendation: Reports have finally shown that fiber
reduces the risk of heart disease and may prevent some cancers.
It also has been shown to aid in weight control. Therefore, the
Food and Nutrition Boards sites that the least amount of
fiber
recommended is 25 grams per day.
Added Sugar
Old Recommendation: Nonexistent.
New Recommendation: Limit your sugar to no more than 25% of your
calories. Experts suggest this number should actually be lower
because most sugary foods also pack in other unhealthy
additives. Remember when checking your labels, they don't always
read "sugar". Check for: fructose, dextrose, corn syrup, honey
and sucrose.
I like to use Stevia...an herb that is hundreds of times sweeter
than sugar with no calories. All you need is a few drops, and
your good!
Exercise
Old Recommendation: Getting a half an hour of exercise at least
3 times a week.
New Recommendation: The Food and Nutrition Board recommends
increasing exercise to an hour daily. Mix up your workout by
doing aerobic exercise a couple times a week and housework the
rest of the week. Housecleaning and gardening are considered
exercise and can be added to your schedule to break the monotony
of the stair climber and the treadmill (plus you'll be getting
things done around the house!)
The above recommendations are only good when used together and
appropriately. Keep a log or diary to remind you of what changes
need to be made in your diet and exercise routine. While most of
the changes are small, they just may pay off and prevent you
from many health risks in the long run.
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more Quality Articles by Colleen Palati, go to
http://www.2bHealthyAgain.com
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About the author:
Colleen Palati is a healthy living and nutrition enthusiast with
over 7 years of study in the areas of nutrition, healthy living,
and weight loss.
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