A Special Message

I'm not an expert on weight loss, nutrician, fitness, diets, etc. & don't claim to be. I just do a lot of research on the subjects, so I can bring you the best information I can find. You won't find a lot of hokey fad diet crap on this blog, just honest info you can use to become more healthy & fit. Hope you enjoy it. Terry

Saturday, March 12, 2011

Nutritionist's Tips for Healthy Living

WATER - Adequate water can actually reverse athrosclerosis (hardening of the arteries due to plaque build-up). It seems that water can actually flush the arteries of plaque.
It also expands blood vessels and makes arteries more elastic, which is essential for healthy hearts.
Most importantly, I believe, is that adequate hydration raises the metabolism and allows for stored fat to be burned more efficiently as well as slowing heart rate, reducing blood pressures and reducing fluid retention.
** Drink enough water to make your urine clear and colorless all day. Limit coffee, tea and pop to three cups a day.
BREAKFAST - Breakfast should include at least four grams of fiber, which in turn reduces cholesterol and fat in the blood. Every 10 gr. of cereal fiber reduces the risk of heart disease and diabetes by 30 per cent!
It also reduces cancer and diabetes risk. Good sources of fiber are cereals, dried beans and lentiles.
He also suggests adding nuts and seeds to breakfast cereal and to have a whole piece of fruit as well. Whole wheat toast, a bagel or a bran muffin is NOT a good source of fiber.
It's important that one eats breakfast within 30 minutes of waking.
It also reduces the risk of cancers by preventing absorption of carcinogens and reduces cholesterol by preventing its absorption.
He suggests that breakfast should be the heaviest, while lunch should be a little less, and supper even less than that.
He says that the body adjusts and hunger won't be an issue at the end of the day.
So, in other words, our bodies become more efficient and burn, burn, burn those calories when we eat a good breakfast.
VEGETABLES: Choose at least two different vegetables at lunch AND at supper. Eat a minimum of one cup of vegetables at each meal, then eat the rest of your meal. Rice, potato and corn are starches and are NOT counted as vegetables.

MEAT - Eat a maximum of four ounces of meat, pork, chicken or fish a day.
WALKING - Walk for 25 minutes every night after supper. The benefits of walking after supper compared to walking before supper are many. It can lower your blood sugar by 50 per cent, but best of all when one exercises as described above, your body is burning calories the whole time you sleep.
Most North American (95 per cent) eat little through the day relative to their large meals and evening snacks. This raises the blood sugar really high before sleeping. Higher bedtime sugars directly create extra weight and extra cholesterol and lower anti-oxidants which help prevent cancer.
Walking for 25 minutes after supper raises your metabolism, releases growth hormones which suppress appetite for late night snacks and act as a natural fat burner overnight.
He says one can change diet overnight, but allow an average of 3-5 weeks for these changes, as listed above, to impact your metabolism. Once again, I hope you enjoyed this post. Hope there was some useful information here for you. Remember, I always look forward to comments & suggestions from my followers. THANKS for visiting! See you tomorrow. Terry

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