What to include and what to avoid in your menopause diet. Research shows that what women eat can either reduce or exacerbate most menopausal symptoms.

One of the most distressing symptoms of menopause is weight gain. Did you know that six small healthy meals per day can be the secret to maintaining weight control? Only some women can manage this, however, but it is worth trying. If you cant maintain it and have a problem defining small, revert back to three meals per day with smaller portions than those you are used to.

Whilst HRT and natural therapies can help with symptoms of menopause, diet and exercise can go a long way to winning the battle, in fact women who follow a healthy diet and exercise may deal far better with menopause and protect themselves against diseases such as heart disease.

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Here is a quick reminder of the importance of maintaining a healthy Body Mass Index (BMI)

If your BMI is less than 18.4 you are underweight for your height. If your BMI is between 18.5 and 24.9 you are an ideal weight for your height. If your BMI is between 25 and 29.9 you are overweight for your height. If your BMI is between 30 and 39.9 you are obese. If your BMI is over 40 you are very obese.

A BMI of 25 or higher can be associated with an increased risk of heart disease. Losing 10-15 pounds can help to lower blood pressure and reduce your risk of diabetes.

If your BMI is over 30, you need to take immediate action to change your lifestyle in order to lose weight.

Weight distribution is also very important, your waist (just above your naval) should measure below 35 inches.

Research has found that menopausal women who follow a mediterranean diet including whole grain pasta and healthy fats cut their risk of hot flushes and night sweats by about 20%.

Menopausal women who eat diets high in sugar and saturated trans-fats increase their risk by 23%.

Research has shown that trans fats increase bad cholesterol and decrease good cholesterol too much can also have an effect on memory loss and concentration difficulties both of which are well known menopause symptoms.

Your menopause diet needs to contain a variety of foods to ensure that you get all the nutrients (vitamins and minerals) that you need.

FACT If you take in fewer calories than your burn for a long period of time you will lose weight.

Low glycemic carbs whole grain breads, cereals, pasta, all promote energy.

Plant based foods (phytoestrogens) work in the body like a weak form of estrogen and may help to relieve symptoms such as hot flushes and night sweats although research into this remains contradictory soy. linseeds, flaxseed, pumpkin seeds, sesame seeds, celery, rhubarb, green beans.

Consuming four tablespoons of ground flaxseed daily, 2 in the morning and 2 at night may decrease your frequency of hot flushes. Flaxseeds are packed with lignan. Many leading nutritionists think that the combination of fibre, essential fatty acids, protein and lignan help with inflammation and ward off potential heart problems.

Calcium (vital for bone health) found in dairy products, fish with bones, broccoli and legumes.

Iron found in red meat (lean), poultry, fish, eggs, leafy vegetables, nuts and enriched grain produce.

Protein found in meat, dairy products, nuts, beans and lentils. As we age we need enough protein as it plays a vital role in helping your body recover from illness, infections and surgery. Protein helps to constantly build cells so that your body can stay young and maintain a healthy weight

Fibre found in whole grain produce, broccoli, cereals, pasta, rice, fresh fruit and vegetables.

Fruit and vegetables 5 portions per day.

8 glasses of water per day is the recommended requirement for healthy adults.

Omega 3 fatty acids include essential fatty acids that are critical to your health, good food sources include cold-water fish, flaxseed, soy and walnuts.

Flaxseed is a good menopause diet food Low-fat dairy products Soy products such as soy milk and tofu Seeds such as linseeds, flaxseed Oily fish such as salmon, sardines Vegetables Olive oil, canola oil Fruit Wholegrain cereals, pasta and rice Wholegrain bread Nuts Legumes (beans and lentils) Eggs, fish and lean meat Green tea, herbal tea Water

Dr Sarah Brewer is the author of a book entitled Menopause Diet: How to Eat to Beat Hot Flashes. Dr Brewer is one of the few doctors who is also a Registered Nutritionist and a Registered Nutritional Therapist. She explains how certain foods can help with menopause symptoms. All of Dr Brewers advice is evidence-based. You can read my personal review of Menopause Diet: How to Eat to Beat Hot Flashes here.

Processed foods refined carbs such as white bread, rice, pasta and potatoes release glucose into the bloodstream quickly which can lead to high-low mood swings, weight gain, obesity, insulin resistance, fatigue and many other diet related diseases.

Reduce foods high in saturated fat fatty meats, whole milk, ice cream, cheese. (Limit saturated fat to less than 7% of your total daily calories as these raise cholesterol and increase your risk of heart disease).

Reduce foods high in trans fats vegetable oils, baked produce, some margarines, cakes, pizza etc (Fat should provide 25% 35% or less of your total daily calories).

Use sugar and salt in moderation too much sodium is linked to high blood pressure. Salt and processed carbohydrates will make you retain water which will give you that menopause bloating feeling.

Avoid foods containing high levels of nitrates found in smoked produce, salt-cured produce and charbroiled foods. (High levels of nitrates have been linked to cancer)

Alcohol consumption women should limit alcohol to one or fewer drinks per day. As well as increasing hot flushes, alcohol also affects your sleep, mood and weight. Heavy consumption can also lead to osteoporosis as alcohol prevents cells from building new bone. Trigger Foods to Avoid in your Menopause Diet

If you are experiencing hot flushes, avoiding certain trigger foods and beverages may help, such as:-

Spicy foods Caffeine Alcohol Tea Dark chocolate

Try decaffeinated coffee instead and herbal teas.

(If you suffer from Celiac Disease or have a gluten sensitivity you will need to obtain dietary advice from your healthcare professional).

If you are not already eating 6 small meals a day containing healthy foods, now is the time to start. Eating the right diet little and often will help to banish cravings by keeping your blood sugar and hormones levels in check throughout the day.

Dont forget to treat yourself now and again!

You will find more valuable nutritional information and advice here.

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Sources:

Diet, nutrition and the menopause. Retrieved on 16 September 2015 from http://www.womens-health-concern.org/help-and-advice/factsheets/focus-series/diet-nutrition-menopause/ Meltzer Warren, R. MS. RD. 8 Diet Changes Women Must Make After 40. Retrieved on 16 September 2015 from http://www.health.com/health/gallery/0,,20404740,00.html Menopause. Retrieved on 16 September 2015 from http://www.nutrition.org.uk/healthyliving/lifestages/menopause.html

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Menopause Diet, Nutritional Facts

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Carol Wright Gifts is your trusted source for high-quality, affordable products to support your health and beauty. In addition to our popular product categories of foot care, incontinence, blood pressure monitors, arthritis and pain relief, diabetic supplies, and sexual health, among others, were also a great resource for beauty and skincare products. Some of our most popular beauty and skincare items include moisturizers and cleansers, wrinkle reducers and skin firming, skin first aid and medical issues, and cosmetics and makeup help.

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We understand your priorities youre looking for health and beauty products that are effective, high quality and a great value. At Carol Wright Gifts, thats what we deliver. No matter what type of health and beauty products you need, well make the shopping process easy and convenient. Our Customer Service Representatives are ready to help you find just what you need, via telephone, mail, fax, email or even online live chat. When youre ready to order, use our catalog quick shop or search CarolWrightGifts.com to find products to meet your individual needs. You can also choose to shop from our Virtual Catalog to bring the catalog shopping experience to your computer, page by page. No matter how you shop Carol Wright, your satisfaction is our top priority. If for any reason you are not 100% satisfied with any product you purchase from us, you may return it for a prompt refund.

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Diet & Exercise | CarolWrightGifts.com

Remember the beneficial effects of healthy diet and regular exercise. Women who exercise and follow a healthy diet cope better with menopausal changes and also help protect themselves against other diseases such as heart disease and osteoporosis.

A healthy diet should include 5 portions of fruit/vegetables per day. Try to include unrefined foods as much as possible, rather than refined convenience foods. Take high fat and sugar containing foods in moderation and dont take too much caffeine or alcohol. Being overweight has been shown to worsen flushes and increases the risk of heart disease and diabetes. Losing weight has been shown to reduce the risk of breast cancer (see news item). Try to maintain a healthy Body Mass Index (BMI). Excess caffeine and alcohol not only worsen flushes but also increase the risk of osteoporosis.

Exercise We should all make exercise a priority and build it into our daily routine. Regular exercise not only helps with weight loss but also reduces flushes (SEE AlSO: Menopause News - exercise is good), reduces the risk of heart disease and weight bearing exercise reduces the risk of osteoporosis. Increasing exercise has also been shown to reduce the risk of breast cancer (see news items from 2006 and 2010). Many women join a gym for the first time in their 50s, which works for some but you dont have to - brisk walking is a great form of exercise and is free!

Smoking Women who smoke have an earlier menopause than non-smokers, have worse flushes and often don't respond as well to tablet form of HRT. Its never too late to stop smoking!

Use this time in your life to start living a better healthier life.

Vitamins and minerals

Most women taking a healthy well balanced diet obtain sufficient vitamins and minerals required and do not need to take supplements. However many women nowadays have hectic lifestyles and do not always get everything they need from their diets on a daily basis, this is especially true when women are trying to lose weight, perhaps avoiding some essentials in their diets. Some vegetarians can also be at risk of not obtaining enough nutrients in their diets. Some of our Western World diets are deficient in some minerals not just because we do not eat the right foods, but also because the food growing techniques mean that the food may not be as good quality as it used to be.

VITAMINS

Vitamin A is needed for a healthy immune system but a lack of it is unlikely to affect most healthy menopausal women. However it is one of the Vitamins that can be harmful in excess doses especially in women of childbearing age

Vitamin B group. Most women following a Western diet are unlikely to be deficient in this group of Vitamins as they are added to flour (fortified). Certain B vitamins are more likely to be difficult to obtain from dietary sources, such as Vitamin B5 and Vitamin B6 (pyridoxine). Supplementation of vitamin B6 has been recommended for women who suffer from Premenstrual syndrome. Vitamin B6 may have a role in the prevention of heart disease by lowering harmful homocysteine levels, which are associated with heart disease, stroke, osteoporosis and Alzheimers disease.

Vitamin C. Deficiency of Vitamin C is unlikely in a balanced diet containing fruit and vegetables. It is more likely in smokers and those not eating fresh produce. Some believe that it can fight off colds and flu in high doses. It works as an anti-oxidant.

Vitamin D. Vitamin D is required to maintain bone health. It helps the body absorb calcium and is made in the skin due to sunlight action. Lack of sunlight due to poor climate, people being housebound, or being covered up when outside, often leads to lack of vitamin D, particularly in the elderly. Dietary sources include oily fish, dairy products and margarine and 2 main course portions of oily fish per week are recommended.

Vitamin E may have a protective effect against heart disease and supplementation is recommended. It has been found to reduce the number of non-fatal heart attacks, but not fatal ones. A dose of 400-800 iu is suggested. Some women find that high dose Vitamin E helps with night flushes. It is also known for its beneficial effects on skin and hair.

MINERALS

Calcium. During the menopause, an adequate daily calcium intake is especially important to help protect and maintain bone density as bone loss accelerates. See below for recommended intakes at different stages of life and calcium content in foods. Supplements of Calcium and Vitamin D can be taken if the recommended amount is not achieved but the body copes best with a dietary source of calcium.

Calcium calculator. You can find a daily dietary calcium calculator here and see more information below about dietary calcium.

Phosphorus is a necessary nutrient and typical diets are unlikely to be deficient.

Magnesium supplements of at least 250 mg per day may help prevent bone loss. Lack of it has a possible role inpremenstrual syndromeand ME.

Iron deficiency is relatively common in women still having periods, vegetarians and pregnant women. It is not recommended to take excess supplements of iron unless the deficiency is proven.

Zinc helps with skin repair and damage and also promotes a healthy immune system. The dose should be small to prevent any overdose of the substance. Copper supplements should be taken along with the zinc.

Copper. Small doses of copper can possibly prevent bone loss.

Manganese. A highly processed diet of convenience food could result in low levels of manganese intake. Iron and manganese are best taken together.

Selenium. Supplements of selenium have been associated with a reduction in cancers. Higher amounts of selenium than are available in the diet may be necessary for this protective effect.

Taking a balanced, healthy diet will provide the vitamins and minerals required and is the best way to stay healthy but some women choose to take a supplement, of which many are available.

Why do we need calcium?

calcium is a nutrient that we know has an important role to play in the maintenance of bone health. This Information Sheet contains a selection of calcium rich foods, which, as part of a well balanced diet, may contribute towards an adequate intake.

How much calcium do I need?

The Governments Committee on the Medical Aspects of Food and Nutrition Policy (COMA), now replaced by the Scientific Advisory Committee on Nutrition, sets recommended levels for nutrient intake (Reference Nutrient Intakes) for the UK population. The lower reference nutrient intake (LRNI) for calcium is 400 mg and the RNI is 700 mg for adults. This means that your calcium intake must be over 400 mg and it is recommended that your intake be above 700 mg to be compatible with bone health in the normal population, as based on current evidence. There is inconclusive evidence that more calcium may be needed but further research is necessary.

If you have been diagnosed with osteoporosis, you may need to boost your calcium levels to approximately 1200 mg for adults and consequently may be given a calcium supplement with your treatment. In the trials that have shown bisphosphonates to reduce fractures, the calcium supplementation used was 500 - 1000 mg. Therefore, extra calcium may be taken as part of the diet or as a supplement but the upper limit must not be exceeded.

Can I have too much calcium?

It is recommended that you do not exceed more than 2000 - 2500 mg of calcium a day. Exceeding the upper limit of 2000 - 2500 mg calcium could lead to medical problems including milk alkali syndrome (a high level of calcium in the blood) and may interfere with the absorption of other minerals such as iron.

Does it matter if I do not meet the exact daily amount?

It is important to remember that calcium intake should be looked at over a period of monthly intake rather than daily. A low calcium intake on one day, when most days you achieve more, will not have a detrimental effect on your bone density.

Do I need to supplement my diet with any other nutrients?

Other nutrients and minerals are also important but a well balanced, mixed diet including fresh fruit, vegetables, adequate protein and carbohydrate foods should contain sufficient amounts of the necessary nutrients. Some individuals may feel that they are not obtaining the calcium they need from their diet and there is no way that this can realistically be achieved. In such cases, supplemental calcium may be useful. Your local pharmacist is often an excellent source of information on over the counter products. There is evidence that older people can benefit from supplemental calcium and vitamin D and this is a useful treatment for osteoporosis in this age group.

What else can affect my risk of osteoporosis?

Dietary issues are just one of a variety of important components, which together, can influence an individuals osteoporosis risk. These include exercise levels, hormonal status, corticosteroid use, body stature, strong family history and previous minimal trauma fracture.

General advice to anyone who wishes to minimise the effects of osteoporosis includes taking a well balanced, calcium rich diet, avoiding smoking or excessive alcohol intake and taking regular weight bearing exercise.

Further details on diet and bone health can be obtained in a booklet available from the National Osteoporosis Society, Camerton, Bath BA2 0PJ Telephone number 01761 471771. Website: http://www.nos.org.uk

Food

Quantity

Mg of calcium

Food

Quantity

Mg of calcium

* may be calcium enriched ** different products vary considerably

Please note, the calcium contents (with the exception of milk and bread), have been calculated per 100 g and are therefore not portion size. This has been done to make comparisons between various foods easier.

Ref: Information provided courtesy of The Royal Society of Chemistry, Ministry of Agriculture, Fisheries & Food publication "The Composition of Foods" 1992.

Reproduced with permission from National Osteoporosis Society

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Diet. Exercise. Calcium : Menopause Matters

For years your doctor, your mom and your friend who goes to the gym multiple times a week have probably been telling you to eat better and exercise more. Its all you hear on television, in the newspapers and on talk radio. New doctors and dieticians usher in new diets, new fads, and so youve made some lifestyle changes cutting back on your fat and sweets intake, and doing some cardiovascular exercise a few days a week. Despite all this, you still feel burned out, cant drop those extra pounds, and dont have the energy to greet each day with enthusiasm. What are you missing?

Though the exact mechanisms of how sleep works, how sleep rejuvenates the body and mind is still mysterious, one thing sleep specialists and scientists do know is that adequate sleep is necessary for healthy functioning. Research shows that all mammals need sleep, and that sleep regulates mood and is related to learning and memory functions. Not only will getting your zzzs help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight and energy level.

An estimated 18 million Americans have sleep apnea, a sleep-related breathing disorder that leads individuals to repeatedly stop breathing during sleep. Not only does sleep apnea seriously affect ones quality of sleep, but it can also lead to health risks such as stroke, heart attack, congestive heart failure and excessive daytime sleepiness. Sleep apnea is often associated with people who are overweight weight gain leads to compromised respiratory function when an individuals trunk and neck area increase from weight gain. These interacting problems of weight gain and sleep apnea make it difficult to help oneself off the slippery slope of health problems. From a behavioral perspective, those suffering from sleep apnea may be less motivated to diet or exercise daytime sleepiness lowers their energy levels and makes it difficult to commit to an exercise and/or diet program which would improve both their weight and sleep apnea. Unfortunately, losing a significant amount of weight in a healthy manner can be very difficult, so Richard Simon, MD recommends treating sleep apnea first: "Unfortunately, we do not have great treatments for obesity that have long term success rates of much greater than 510%," Simon says. "Thus I prefer to start therapy with [continue positive airway pressure] (70% success rate) and then add exercise (probably less than a 50% success rate). People feel restored when they are effectively treated for sleep apnea and are more willing to start exercising then."

Sleep deprivation may also inhibit ones ability to lose weight even while exercising and eating well! A 1999 study at the University of Chicago showed that restricting sleep to just 4 hours per night for a week brought healthy young adults to the point that some had the glucose and insulin characteristics of diabetics. Such sleep restriction may have been a bit extreme, but it is also not altogether uncommon in our society and is a pattern deemed the "royal route to obesity" by Eve Van Cauter, PhD, who conducted the Chicago study.

Though research shows that exercise is certainly good for ones body and health, properly timing exercise is necessary to maximize the beneficial effects. For example, a good workout can make you more alert, speed up your metabolism and energize you for the day ahead, but exercise right before bedtime can lead to a poor nights sleep. All the jumping jacks in the world wont make up for a night of tossing and turning! Sleep experts recommend exercising at least three hours before bedtime, and the best time is usually late afternoon. Exercising at this time is beneficial because body temperature is related to sleep. Body temperatures rise during exercise and take as long as 6 hours to begin to drop. Because cooler body temperatures are associated with sleep onset, its important to allow the body time to cool off before sleep.

Are you someone who needs a fresh cup of java to coax you out of bed in the morning? Or perhaps you prefer an afternoon jolt from the cola vending machine? Or maybe youre more the candy bar type in any case, youre not alone. In a 24/7 culture, cups of coffee, cans of soda and candy bars are staples of everyday consumers. For some, the day cant begin without a cup of Starbucks and for many students today no study break is complete without a can of Coke. How did caffeine become the drug (and food) of choice?

In fact, lack of sleep creates a vicious cycle the more tired you are, the more caffeine youll consume to stay awake during the day; but the more caffeine you consume, the harder itll be to fall asleep at night. Not only are foods and drinks high in caffeine likely to keep you up at night, but theyre also usually replete with sugar or artificial sugar and not much else. When a healthy snack such as a carrot or granola bar is replaced with a can of Mountain Dew, youre at higher risk for putting on weight and it becomes harder to sustain energy for a longer period of time.

For those individuals who suffer from gastroesophageal reflux (GERD), commonly known as acid reflux, diet and sleep go hand-in-hand. Those individuals with GERD often suffer from nighttime heartburn, and according to NSFs 2001 Sleep in America poll, adults in America who experience nighttime heartburn are more likely to report having symptoms of sleep problems/disorders such as insomnia, sleep apnea, daytime sleepiness and restless legs syndrome than those who dont have nighttime heartburn.

Food is also related to sleep by appetite and metabolism. Research by Dr. Van Cauter shows that people who dont get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite regulating hormone) fall, promoting appetite increase. This link between appetite and sleep provides further evidence that sleep and obesity are linked. To top it off, the psychological manifestations of fatigue, sleep and hunger are similar. Thus, when youre feeling sleepy you might feel like you need to head for the fridge instead of bed.

By now you probably realize that health is complex if one part of the body system suffers, youre likely to see consequences in other areas of your life. Though diet and exercise are critical components of healthy lifestyles, its also important to remember that sleep is inherently linked with how we eat (and how much), how we exercise (and whether or not we lose weight), and how we function on a daily basis. Getting the proper amount of sleep each night is necessary to face the world with your best foot forward. Sleep will help you on the road to good fitness, good eating and good health.

Reviewed by David G. Davila, MD (December 2009).

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Diet, Exercise, and Sleep - National Sleep Foundation

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I am not certified in any kind of diet field or exercise field!!!!! Please take this as pure opinion and what works for me.

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Questions About My Diet And Exercise - YouTube

7 tips for easing into exercise 5 ways to drink more water all summer long Are you lactose intolerant? How water helps with weight loss 6 secrets for healthy holiday weight 5 fun summer fitness activities Find your fit tech personality type A Food Pyramid for Senior Nutrition Needs Get Active for a Quicker Mind and Stronger Body Exercise Gives the Brain a Boost Mediterranean Diet Has Mind-Boosting Benefits The Secret to Lower Blood Pressure? Understanding Food Labels Weight Loss and Obesity Center Trying to Lose Weight? Mother Nature Lends a Hand Starting Your Gluten-Free Diet More Mediterranean Diet Benefits Mediterranean Diet: Great for Health and Easy on the Pocketbook Lose Weight and Keep It Off on a High-Protein Diet How do I pick the best weight-loss diet? High-Protein, Low-Carb Diet: A Safe Option for Obese Teens Get your diet back on track Eating Well Plus Exercise: The Right Recipe for Weight Loss Diet Right: Cut Calories, Not Nutrition The Risks of Red Meat in Your Diet Diet and Fitness Powering Up Athletic Performance Never Too Late: Exercise for Seniors Still Important Exercise A Key to Healthy Aging Exercise May Be Key in Smart Cancer Care Homeopathy for Athletic Performance Hit Peak Athletic Performance Adult Weight Gain Hits a Plateau How do I safely exercise in the sun? Understanding Organics: Meat and Poultry The Healthy Eaters Guide to Thrifty Shopping Understand the USDA Food Pyramid Follow the Rules: How to Use USDA Guidelines Getting Fiber into Your Diet Healthy Comfort Foods to Cook for Kids Vegetarian Diet Helps Kids Stay Slim Tricks to get your kids to eat healthily Pack a Lunch Thats Sure to Please Your Kid Growing Children Need Iodine for Healthy Brains Give Your Kids a Calcium Boost For Healthier Kids, Start with Healthier Food Childhood Obesity Childhood Obesity Rates Remain Steady Get Relief from Rheumatoid Arthritis Omega-3s Build Strong Bones

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Diet and Exercise Wellness Center - Walmart.com

Excessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a major influence on general health and well-being. Obstructive sleep apnea occurs in about 50-60 percent of those who are obese.

A recent report from the National Center for Health Statistics concludes that 35 percent of adults exercise regularly (more than 6 of 10 dont), and nearly four in 10 arent physically active. Lack of exercise can increase the risk of diabetes, heart disease, and stroke. The CDC estimates that about 112,000 deaths are associated with obesity each year in the United States. However, this estimate is likely to change in the future as more data become available.

Proper diet and exercise are the mainstays for a healthy lifestyle, although many Americans turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.

Self-Help Guidelines for Healthy Activity:

Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.

Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day. You can do all 30 minutes together or through short bouts of intermittent activity (e.g., 10 minutes at a time).

Add strength-developing exercises at least twice per week.

Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.)

Make leisure time active garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.

Select activities you enjoy, find satisfying, and that give you a feeling of accomplishment. Success leads to increased motivation to be physically active.

Be sure your activities are compatible with your age and physical condition.

Make it convenient to be active. Choose activities that are readily accessible (right outside your door) like gardening, walking, or jogging.

Try active commuting. Cycle, walk, or in-line skate to work or to the store.

Make your activity enjoyable listen to music, include family and friends, etc.

For those who are already moderately active, increase the duration and intensity for additional benefits.

Weight Loss Tips:

Take in fewer calories than you expend. Few people understand this basic, simple concept.

Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.

Eat slowly, and wait 10-15 minutes before taking second helpings.

Dont eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.).

Prepare healthy snacks that are easily available (cut carrots, apples, etc.).

Avoid buffets.

Drink plenty of water, especially immediately before meals.

The Healthy Weight Approach to Dieting:

Enjoy a variety of foods that will provide essential nutrients.

Three-quarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often.

Choose lower-fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils

Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Minimize alcohol to one to two drinks per day.

Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value. Eat in moderation. If you are not hungry, dont eat.

Updated 1/11

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Diet and Exercise Tips | American Academy of ...

If you're frustrated by the body shape life handed you and think there's nothing you can do about it, you're wrong. Breakthrough science based on targeting specific types of body fat can help you lose inches in the most stubborn areas, namely your butt or your gut. Here are the revolutionary diet and exercise tips designed to help you reshape your body for life. While you're working on losing those pounds, learn the style secrets that will help you fake it until you make it.

Body Type: Pear (Full Hips, Thighs and Rear) If you fall into this category, the first secret to slimming down is to understand what type of body fat you're fighting. Those with large bottoms are carrying around extra subcutaneous fat. This fat that appears just below your skin is actually healthier than belly fat; unfortunately, it is also harder to get rid of. Subcutaneous fat is associated with healthy cholesterol levels and fewer heart attacks, but it also has less blood flow and holds onto calories, which makes it tough to burn off.

Diet Plan: Eat a Low-fat Diet Research shows that a low-fat diet actually helps break down stubborn fat cells in your bottom region.

Step 1: Cut Back on Saturated Fats To get on track with a low-fat diet, begin by cutting down on saturated fats, including animal sources such as high-fat dairy and red meats. Eliminate hidden saturated fats such as hydrogenated oils found in processed foods.

Next: The best exercise moves for pear shapes

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Diet and Weight Loss

In nutrition, diet is the sum of food consumed by a person or other organism.[1]

Dietary habits are the habitual decisions an individual or culture makes when choosing what foods to eat. The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy.

Complete nutrition requires ingestion and absorption of vitamins, minerals, and food energy in the form of carbohydrates, proteins, and fats. Dietary habits and choices play a significant role in the quality of life, health and longevity. It can define cultures and play a role in religion.

Some cultures and religions have restrictions concerning what foods are acceptable in their diet. For example, only Kosher foods are permitted by Judaism, and Halal foods by Islam. Although Buddhists are generally vegetarians, the practice varies and meat-eating may be permitted depending on the sects.[2] In Hinduism, vegetarianism is the ideal. Jains are strictly vegetarian and consumption of roots is not permitted.

Many people choose to forgo food from animal sources to varying degrees (e.g. flexitarianism, vegetarianism, veganism, fruitarianism) for health reasons, issues surrounding morality, or to reduce their personal impact on the environment, although some of the public assumptions about which diets have lower impacts are known to be incorrect.[3]Raw foodism is another contemporary trend. These diets may require tuning or supplementation such as vitamins to meet ordinary nutritional needs.

A particular diet may be chosen to seek weight loss or weight gain. Changing a subject's dietary intake, or "going on a diet", can change the energy balance and increase or decrease the amount of fat stored by the body. Some foods are specifically recommended, or even altered, for conformity to the requirements of a particular diet. These diets are often recommended in conjunction with exercise. Specific weight loss programs can be harmful to health, while others may be beneficial (and can thus be coined as healthy diets). The terms "healthy diet" and "diet for weight management" are often related, as the two promote healthy weight management. Having a healthy diet is a way to prevent health problems, and will provide your body with the right balance of vitamins, minerals, and other nutrients.[4]

An eating disorder is a mental disorder that interferes with normal food consumption. It is defined by abnormal eating habits that may involve either insufficient or excessive diet.

A healthy diet may improve or maintain optimal health. In developed countries, affluence enables unconstrained caloric intake and possibly inappropriate food choices.[5]

It is recommended by many authorities that people maintain a normal weight by (limiting consumption of energy-dense foods and sugary drinks), eat plant-based food, limit red and processed meat, and limit alcohol.[6]

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Diet (nutrition) - Wikipedia, the free encyclopedia