The Fitness Gourmet | Healthy & Running Over The Age of 50!admin2015-10-22T08:46:12+00:00
THE 3 KEYS TO A FULFILLED LIFE
Everyone wants to know what is in their food.
The 101 on Nutrition
Everyone wants to know what is in their food. “The Nutrition Facts food label” printed on the outside of a food package tells you exactly what is in the food and the nutritional value.
Here is the 101:
Serving Size and Servings per Package are a critical part of what to look for on a label. This is tricky so if you get used to reading these values you will have a clear picture of what you are eating.
Most nutrients are measured in grams, also written as g. Some nutrients are measured in milligrams, or mg.— there are 1,000 milligrams in 1 gram.
Other information on the label is given in percentages such as fat, protein, carbohydrates, and fiber. Food also contains vitamins, such as A and C, and minerals, such as sodium, potassium, calcium and iron.
On food labels, the percentages are based on a 2,000-calorie adult diet, and that can help you determine how to meet your daily nutrition goals.
The ingredient list is another important part of the label. Ingredients are listed in order so you get an idea of how much of each ingredient is in the food. When something is listed first, second, or third, you know that this food probably contains a lot of it. The food will contain smaller amounts of the ingredients mentioned at the end of the list.
For example if you are watching your sugar and salt you can see check the ingredient list and make an informed choice!
Everyone needs a little guidance on how to get started on the road to wellness.
Where To Start?
We all want to make changes and improve our lives but where do we start? Everyone needs a little guidance on how to get started on the road to wellness. We all know what we need to do, and often we know how, the stumbling block is our inability to get motivated and stick with a program.
A great place to start is knowing your baseline health. How do you know how much weight to lose if you don’t know your current weight? How do you know if you are at risk for heart disease, diabetes, cancer or arthritis?
GO TO THE DOCTOR AND HAVE A FULL BODY EXAMINATION!!!
Height, weight, Cholesterol, blood pressure, heart rate, lung capacity, glucose tolerance test, vision and hearing just for starters.
At home, One of the best tools for a successful weight management is a tape measure and small notepad. To reduce your risk of cardio-vascular disease, and optimize your health, women should get their waist below 35”, and for men, the waist should be below 40”.
Once a week, starting at the first of the month, measure the widest part of your chest, the smallest part of your waist, and the widest part of your hips. I also recommend measuring the thighs and arms.
At the beginning of each week, Monday morning is a good day to start, weight and measure your self and chart your progress. If you are diligent with your eating and exercise plan, by week three, you should start to see inches coming off. Even if your weight doesn’t change the inches are the true indicator of success!
Getting fit is a result of exercising the heart, lungs, and muscles.
Why Is Exercise Important?
Exercising helps controls weight, improves heart function and efficiency, reduces stress, and gives your metabolism a daily boost.
According to the American Heart Association, many studies have proven conclusively that making improvements to and maintaining your physical fitness will significantly lower your risk of developing heart disease, diabetes and cancer. Regular exercise keeps your body in a healthy condition, and a healthy body can fight off disease much better than an unconditioned body. Whenever possible exercise at least 30 minutes per day, at least 5 days per week. Keep up your heart rate, and sweat!
Walk whenever possible, take stairs instead of the elevator, use your arms and legs, that is what they are there for.