Foods Rich in Zinc- (to fight off that cold. )

November 28, 2011

Zinc

The mineral zinc helps in digestion and in regulating metabolism. It also assists in the development of new cells and DNA and in sustaining your immune system. New studies show that taking zinc can help lessen the duration of a cold. You can increase the zinc in your diet by including the following foods:

  • Beef
  • Brown and white rice
  • Baked beans, Burgers
  • Chicken
  • Turkey
  • Cheddar cheese
  • Oysters
  • Pork, Lamb
  • Crabcakes

Vitamin C, just not in OJ.

November 21, 2011

Vitamin C

Vitamin C is necessary for building collagen, a key building block for cell membranes and connective tissue. With strong cells, your body is better able to repair itself and function at its optimum performance. Vitamin C can be found in many different foods.

  • Strawberries
  • Broccoli
  • Tomatoes
  • Grapefruit, or juice
  • Bell peppers (green, red)
  • Sweet potato
  • Cantaloupe
  • Oranges, or juice
  • Raspberries

Are you getting your Vitamin B6?

November 14, 2011

Vitamin B6

There are many types of B vitamins, and each one contributes to your health. For example: vitamin B6 helps to increase the amount of oxygen carried to your tissues, assists in protein metabolism and may support immune function. It is found in a variety of foods that easily fit into a healthy food plan, but still people tend to fall short on this nutrient, so adding a supplement might help.

  • Turkey
  • Baked potatoes
  • Bananas
  • Chicken breast
  • Lima beans
  • Spinach
  • Salmon
  • Tuna

Are you getting vitamin rich food? Vitamin A

November 7, 2011

Vitamin A

Vitamin A helps form and maintain healthy teeth and skin, contributes to strong vision and joins forces with other nutrients in the fight against disease by helping to boost your immune system and red blood cell production. When choosing foods that provide vitamin A, think color.

  • Carrots
  • Peas, Broccoli
  • Cantaloupe
  • Red peppers
  • Eggs
  • Sweet potato
  • Cheese
  • Apricots
  • Milk
  • Pink Grapefruit
  • Winter squash
  • Spinach

A Handful of Reasons to Eat Breakfast

October 31, 2011

Breakfast

1. Fuel Your Body, Mind and Spirit: Your body is begging you not to deprive it of the nutrients it needs to help you run efficiently. When lunch is your first meal, your body has been running on empty for as long as 18 consecutive hours … sometimes more. Without refueling, your body has to work double-time to create usable energy from stored nutrients. This slows you down – despite all the caffeinated drinks – and makes it much harder to focus and perform. In short: Eating breakfast is an easy and efficient way to maintain a steady metabolism and to improve you concentration, problem-solving ability, mental performance, memory and mood.

2. Set an Example for Your Children: Although breakfast is important for adults, it is even more important for your kids. For them, a long period of semi-starvation can cause physical, intellectual and behavioral challenges. Plus, research repeatedly shows that kids who skip breakfast miss classes more often than their classmates who regularly eat breakfast.

3. Maintain a Healthy Weight: Many women voluntarily skip breakfast to eliminate calories, but this tactic usually backfires. In fact, skipping breakfast is strongly correlated with obesity, because breakfast curbs hunger and cravings. Breakfast skippers tend to eat more at their next meal and munch on high-calorie snacks. Alternatively, research shows that eating more in the morning can prevent overeating at night because breakfast calories are more satisfying and help to minimize calorie consumption for the rest of the day.

4. Get Your Daily Nutrients: Breakfast provides one of the best opportunities in the day to get important nutrients from common breakfast foods, such as fiber- and vitamin-rich grains, cereals and fruits; calcium-infused dairy, like milk and yogurt; and protein-packed eggs and meats. Many of our other meals and snacks don’t offer the same nutritional punch.

Many people – in fact more than 150 million Americans – use dietary supplements in part to help them bridge the gap between what they should be eating and what they are actually eating. Supplements play an important role in achieving good health, but they should be used to complement your diet, not as a replacement for food. A combination of a balanced diet and supplements that are right for you could just be the best approach to achieving your nutrition goals.

5. Treat Yourself: It takes less than five minutes to grab a banana, make some toast and pour a glass of juice, and the benefits you’ll reap will be well worth the time invested. You work hard so you deserve a few moments to take care of yourself each morning.


Spot Training: The Monster, the Myth, the Legend

October 10, 2011
Go Back

Over the last year, you may have done thousands of sit-ups and still not been able to whittle your middle. If that’s the case, you probably feel frustrated, distraught and defeated.

The bad news: Spot training doesn’t work to help you achieve your overall long-term goals. The best way to lose fat from one particular area is to lose fat overall, then concentrate on toning individual parts of your body. Think of it this way: you wouldn’t (or at least you shouldn’t) take diet pills without also incorporating other healthy lifestyle changes—like healthier food habits and adding exercise—to your routine. If it’s losing weight you’re after, you have to think in terms of not only weight loss, but also weight maintenance.

The good news: Your sit-ups weren’t in vain … and there are three simple steps that do work.

  1. Eating a balanced diet can help regulate how much fat your body stores and eliminates. As a general rule, eliminating 250 calories from your diet each day will yield a recommended weight loss of one pound every two weeks — but don’t worry, you may not have to eat less, you just may have to start eating better.
    • Make sure the calories you’re eating come primarily from nutrient-dense foods that offer more nutrition for relatively few calories, such as whole grains, fresh fruits and vegetables, beans, nuts and seeds.
    • If you eat dairy products, choose low-fat or nonfat options, and if you eat poultry, beef or other meat, try to choose leaner cuts.
    • A healthy eating plan will prevent you from storing fat in unwanted places and will help build muscle mass at the same time.
  2. Cardio Exercise is an effective way to burn calories from your daily diet, if you burn 250 calories each day, you will be on the road to a healthy weight loss. If you combine the tactics, you could lose as much as one pound a week.
  3. Strength Training. Should you eliminate the sit-ups, push-ups, leg lifts or other isolating strength activities you’ve taken on to “spot train”? While you can’t whittle away the fat on your belly only with sit-ups, you can tone those muscles so when you melt off the overlying fat through a healthy diet and exercise, your gorgeous abs will shine through. Plus, strong muscles have their own benefits …
    • Strong abs help support your back: improving your posture. You’ll look taller and reduce your risk of back injury.
    • As an added bonus, one pound of muscle burns 35-50 calories a day — even when you’re not doing anything!
    • Try more resistance and fewer repetitions to build strength. Do the opposite to build endurance.
    • A healthy diet, adding dietary supplements as appropriate, and cardio and strength training—combined, these are your best defense against fat all over your body and will help you fight fatigue and mood swings.

The Squat!

October 3, 2011

Best

Butt

Exercises

There are many myths and misconceptions about exercise and most of them center around weight training. One of the most popular myths is that doing certain exercises will help you get rid of trouble spots. Despite evidence that spot training does not work, you might see people frantically doing crunches to get rid of a tummy pooch, or doing leg lifts to get rid of saddle bags.

While it is true that these exercises will strengthen and tone muscles, they don’t do much about the overlying layer of fat. The body draws energy from everywhere, not just the muscle you’re working at the moment, so the the only way to get rid of fat is to burn more calories than you take in.

If you want to tone up your backside, you’ll need strength training, cardio and a healthy diet, but there are great exercises for working the glutes, hips and thighs. Ask any fitness expert and they’ll probably agree that the squat is the best exercise you can do for your butt.

The reason squats are so effective is because it’s a compound exercise that works more than one muscle group. The muscles involved in a movement, the more calories you burn and the more weight you can use. Using heavier weight is how you build lean body tissue. The more lean body tissue you have, the higher your metabolism and the more calories you burn on a regular basis. In addition, you’re targeting every major muscle in your upper leg, up to and including your quadriceps (front of the thigh), hamstrings (back of the thigh), and gluteal muscles (the muscles in your rear).