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Archive for the ‘Nutrition’ Category

Diet vs. Exercise – Mindful by Sodexo

Posted: March 11, 2019 at 9:40 pm


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When it comes to getting the number on the scale down, everyone is searching for the one perfect solution. Is diet the answer or is it exercise? Spoiler alert: What and how much you eat has a far greater impact on weight loss than how much you exercise, although working out is undeniably beneficial. Heres how it breaks down:

The Case for Diet

The Case (Sort of) Against Exercise

But exercise is still very important

While exercise wont by itself help you lose weight, its vital to your health. Regular exercise lowers blood pressure, improves cardiovascular health, strengthens bone and helps prevent injury as you age, says Steigerwald. Plus, if you are trying to lose weight, pumping up your workouts, particularly weight training, which builds muscle and may jump-start metabolism, can nudge you past plateaus. Studies also show that people whove lost weight keep it off if they exercise most days of the week.

Bottom line: While you cant out-exercise a bad diet, you need exercise to fine-tune a body made healthier by a good diet.

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Diet vs. Exercise - Mindful by Sodexo

Written by admin

March 11th, 2019 at 9:40 pm

Posted in Nutrition

Should You Exercise While On The HCG Diet?

Posted: August 8, 2018 at 5:43 pm


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When people start the HCG diet they tend to ask me several questions that everyone else asks me when starting.

And one of those questions is Can I or should I exercise while on the HCG diet?

This is a great question and must be addressed if you want to do the HCG diet safely and have success.

And the answer to that question varies depending on which stage you are on. Most people are asking if they should exercise while on the low calorie diet (LCD) phase of the diet.

And during the low calorie phase you should NOT be exercising. You can do some exercise which Ill get to in a minute, but first lets cover rigorous exercise.

You shouldnt be doing very hard workouts where you are sweating and exerting a lot of energy because your body is using calories to fuel your workouts. But since you are on a low calorie diet you dont have enough calories to fuel a hard workout. And you will be hungry and very weak if you try to exercise while on the LCD portion of the HCG diet.

Also, its just not necessary to exercise to lose weight on the HCG diet. Thats whats so nice about it! So even though Im sure most people dont like to stop their workouts, they should during the LCD phase of the HCG diet. Consider it a break and youll get back to your workouts soon.

Of course you can and should be walking. Some people recommend walking a mile a day while on the low calorie phase but I dont like to give an exact answer because its different depending on your level of needed weight loss, age, sex, etc. But do try and get out and walk.

Some people though have to physically exert themselves during the diet. Some people work hard physical labor jobs or even light physical labor jobs where they are lifting or walking long distances. In these cases the dieter should see how they feel the first week. If they feel weak or overly hungry they should consider adding in more protein to the diet. So instead of 3.5 ounces they should try 4 ounces and see how that helps. They should still be losing the weight quickly because they are burning off the extra protein with the extra physicality of their daily routine.

So that covers the low calorie phase so what about maintenance?

While on maintenance you SHOULD be working out. Because while on maintenance you can have more calories and eat larger meals that can supply your body with enough calories to work out. You just need to avoid sugar and starches.

Also, working out on maintenance helps implant new behaviors into your life that will help you keep the weight off forever. You will be toning and shaping your new trim figure and will also build muscle that will help you burn fat even when you arent working out.

All good things!

So avoid workouts if you can during the low calorie diet phase but start or resume your workout once you are on maintenance.

Tagged as:HCG Diet, HCG Diet Exercise, HCG Low Calorie Phase

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Should You Exercise While On The HCG Diet?

Written by grays

August 8th, 2018 at 5:43 pm

Posted in Nutrition

Diet & Exercise Diary: Hinkler books: 9781743087800 …

Posted: August 2, 2018 at 11:43 pm


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Diet & Exercise Diary: Hinkler books: 9781743087800 ...

Written by simmons

August 2nd, 2018 at 11:43 pm

Posted in Nutrition

Diet, Exercise & Health | Fisher Center for Alzheimer’s …

Posted: June 3, 2018 at 1:45 am


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How can overall health and well-being be maintained in a person suffering from Alzheimers disease?

Its important for the person with Alzheimers to be under the continual supervision of a qualified medical doctor in order to stay in the best overall health possible. Poor overall health is associated with greater symptoms of Alzheimers, so maintaining healthy habits may reduce symptoms. Attention must be paid to proper exercise, diet and to any new or long-standing health problems. Hearing and vision should also be evaluated regularly and treated appropriately if faltering. Ongoing consultation with a primary care physician may be supplemented with visits to specialists or other health professionals as necessary to address specific needs.

Co-existing medical conditions should be identified and properly managed, as they may negatively impact Alzheimers behaviors. For example, frequent urinary tract infections may increase wandering, and depression disrupts sleep and deepens social withdrawal.

Do people with Alzheimers need to follow a special diet?

People with Alzheimers should eat well-balanced, nutrient-rich meals, but a special diet is usually not necessary. However, even healthy older people experience changes in eating habits as they age: Food may not smell or taste the same; it may become more difficult to chew and digest food, and our cells may not be able to utilize the energy from food as efficiently. These problems may be more pronounced in people with Alzheimers and may be compounded by other challenges posed by the disease. In addition, Alzheimers may cause appetite control systems in the brain to malfunction as nerve cells in those areas deteriorate, resulting in extreme eating behaviors (overeating or not eating at all).

In early stages of the disease, people with Alzheimers may have difficulty preparing meals. They may forget they have food in the oven or cook something and forget to eat it. Step-by-step written or verbal instructions clearly delineating what to do to prepare and eat meals may be beneficial in such cases.

Food preparation problems may progress to difficulty eating. Nerve cell death eventually steals the ability to recognize thirst or hunger. At the same time, depth perception may be compromised due to changes in the visual and mapping areas of the brain, making the process of eating more frustrating. The person may no longer know how to use a knife or fork and may lose interest in food altogether.

Severe eating problems put the person with Alzheimers at risk for weight loss, dehydration and malnutrition. See your doctor if you notice significant weight loss or changes in eating behavior. Ask about ways to increase your loved ones food intake and find out if nutritional supplementation might be warranted. Keep in mind that supplements should be used with caution and only under a doctors supervision, as they may interact with prescription medications.

Is it important for a person who has Alzheimers to exercise?

Maintaining a reasonable level of exercise is important for many reasons, both for overall health and to address issues specific to Alzheimers. Exercise can improve mobility and help one maintain independence. In normal people, moderately strenuous exercise has been shown to improve cognitive functioning.

In people with Alzheimers, studies show that light exercise and walking appear to reduce wandering, aggression and agitation. Incorporating exercise into daily routines and scheduled activities can also be beneficial in alleviating problem behaviors. The type of exercise should be individualized to the persons abilities. Talk with your doctor about what is right.

What kinds of complementary health approaches might benefit a person with Alzheimers?

Health treatments for people with Alzheimers disease can also employ so-called complementary health approaches. These may include herbal remedies, acupuncture, and massage. This area of treatment is presently the subject of a great deal of research, with far more proposed. Its important to understand that complementary or alternative health approaches, including vitamins and herbal supplements, are not subject to the same kind of critical government review for safety and efficacy that new drugs are, so one must be cautious when considering such approaches. While there are a growing number of legitimate researchers investigating these approaches, there is also a great deal of misinformation in the public domain, and unsubstantiated claims are rampant. Ask your doctor to help you understand the benefits and risks of such approaches, and do not take herbal or vitamin supplements without first discussing it with your doctor, since many of these pills can interact negatively with prescription or nonprescription medications.

Gingko biloba, an herbal supplement with antioxidant properties, has been the subject of much hype regarding its supposed effects on cognition and memory. Some studies have shown that some people with dementia (of unspecified types) may benefit from gingko biloba supplements, but rigorous evidence of the herbs effectiveness is so far lacking. More studies are ongoing, including ones that are investigating whether gingko biloba can help improve symptoms of Mild Cognitive Impairment. Like other herbal supplements, gingko biloba can have side effects and may interact with prescription medications, so it should only be taken under a doctors supervision.

Acupuncture, a core component of traditional Chinese medicine that has been used for thousands of years to treat all manner of health complaints, has recently been investigated for its use in Alzheimers disease. Scientists at two medical institutions, the Wellesley College Center for Research on Women in Wellesley, Mass. and the University of Hong Kong, reported the promising findings of two small studies at a recent medical meeting for Alzheimers researchers.

In the Wellesley study, 11 people with dementia (10 with Alzheimers, one with vascular dementia, a related condition) were treated with acupuncture twice a week for three months. Tests completed before and after the study measured cognitive function and mood in the study subjects, and an analysis showed that the treatments significantly reduced depression and anxiety. The Hong Kong study, in which eight patients with Alzheimers were treated for a total of 30 days each, demonstrated significant improvements in cognition, verbal skills, motor coordination and in an overall measure of the severity of Alzheimers symptoms. Additional studies are ongoing to repeat the results and further explore the effectiveness of acupuncture for treating mood and behavioral disturbances associated with Alzheimers disease.

Massage can be therapeutic for a number of health conditions, and a great deal of research has documented its benefits in general health. Fewer studies have investigated its usefulness in Alzheimers, but there is some evidence that massage therapy may reduce behaviors such as wandering, aggression and agitation.

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Diet, Exercise & Health | Fisher Center for Alzheimer's ...

Written by grays

June 3rd, 2018 at 1:45 am

Posted in Nutrition

PCOS and Exercise: How much and how often? | PCOS Diet Support

Posted: May 28, 2018 at 1:43 am


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PCOS and Exercise: Weve already looked at the benefits of exercise and have seen that its a really important aspect to managing our PCOS. But just how much exercise do we need and what is the best type of exercise for managing our PCOS?

Before we get into that, lets recap on some of the benefits of exercise. Exercise has been shown to improve (1):

And remember, these benefits are independent of weight loss (you may not lose any weight while exercising but you will still feel the rewards of the above improvements).

To be honest, there hasnt been much research into the specific kinds of exercise that is beneficial for PCOS (or none that I could find after hours of trawling Google Scholar). There is a lot of information on exercise and PCOS as a whole but few suggestions of what kinds of exercises we should be doing. There is also a lot of research related to Type 2 diabetes and insulin resistance but these articles don't specifically look at PCOS.

One particular article found that the intensity, duration and type of exercise did not have any impact on the improvements in PCOS symptoms (2). The bottom line is that any form of exercise is helpful.

One of the main ways that exercise seems to help PCOS is the way in which it helps to manage glucose and insulin. Exercise causes glucose to be taken from the blood and moved into the muscles, lowering the need for insulin at that time and improving the bodys sensitivity to insulin.

Remember that if we can manage insulin, we are better able to manage testosterone, the cause of a lot of our PCOS symptoms.

So, we know exercise is crucial, but just how much and what is the best type of exercise?

Ideally, we should be doing a combination of strength and cardio training as both of these types of exercises give us different benefits (3).

Cardio training causes your heart rate to rise and it uses energy, increasing your total calories used, which will help with weight loss. It has also been shown to lower the risk of cardiovascular disease in women with PCOS (4).

Strength training, on the other hand, builds muscle which is important in raising your basal metabolic rate so that you burn more calories while at rest and while you are exercising.

So, bottom line is that we need to do a combination of strength and cardio exercise. But how much of each?

If youre new to exercise, I wouldnt be too worried about doing 150 minutes per week. Just get started! Finding a form of exercise that you enjoy is really important in making it sustainable. Here are some fun exercises you could consider:

The options are endless really.

I have also found exercise DVDs to be really helpful and I really enjoyed Jillian Michaels (she also has PCOS, by the way) 30 Day Shred DVD. Its something you can do at home and although its quite high intensity, the workouts are roughly 20 minutes each and I found I was able to incorporate that into my day.

Whatever you do decide to take up, keep at it and make sure that you are able to stick to it!

Id love to hear about how youre managing t fit exercise into your daily routine and if you have any suggestions of good exercises or DVDs, please share them with the rest of us. Leave me a comment below, Id love to hear from you!

Originally posted here:
PCOS and Exercise: How much and how often? | PCOS Diet Support

Written by admin

May 28th, 2018 at 1:43 am

Posted in Nutrition

Diet Vs Exercise: Which Matters More For Weight Loss …

Posted: May 15, 2018 at 10:45 am


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A former high school athlete, Joe always figured that if he just kept exercising (hes been jogging five miles almost every morning for the past 35 years), hed keep the weight off despite his less-than-stellar food choices.

So were all those sweaty miles at sunrise for naught? If youre comparing diet vs exercise, is exercise the loser? Not at all. Reams of research affirm the multitudinous benefits of regular exercise. Physical activity (and this is just the short list):

For starters, both fitness and food choices are vital for long-term weight control. The National Weight Control Registry, established in 1994 by scientists at the University of Colorado and Brown Medical School, is following more than 10,000 Americans who have lost weight and kept it off for years. Just 1% kept the pounds off with exercise alone, 10% did it with diet alone, and 89% used both.

Secondly, research is learning that to keep the pounds from piling up, the food choices we make may be more important than the amount of exercise were doing. (Yes, Joe may have been better off cutting out the fast food than pounding the pavement.)

Dont get us wrong. Dont make it an either/or choice, points out Dr. Jay Kenney, Nutrition Research Specialist at the Pritikin Longevity Center. For staying slim and overall good health, both food and fitness are important. But science is now discovering that Americans are getting fatter largely because of what they choose to eat and drink.

In an eye-opening studypublished a few years ago, for example, researchers from the World Health Organization determined how many calories, on average, both children and adults needed in order to maintain a stable weight.

They also calculated how many calories Americans were actually eating in the 1970s and in the early 2000s, using national food supply data. As you no doubt guessed, were chowing down more in the 21st century. Compared to the 70s, adults in the early 2000s ate about 500 more calories a day. Children took in about 350 calories more daily.

The scientists then used their findings to predict how much weight they would expect American kids and adults to have gained from the 1970s to the early 2000s if calorie intake were the only influence.

Consider what forms of weight loss are most effective in order to find a solution that's right for you. Science of Weight Loss

If the actual weight increase was the same as what we predicted, that meant that food intake was virtually entirely responsible. If it wasnt, that meant changes in physical activity also played a role, explained lead author Boyd Swinburn, PhD., director of the World Health Organization Collaborating Centre for Obesity Prevention at Deakin University in Australia.

For the kids, it turned out that the predicted and actual weight gain matched exactly. The increases in calorie intake alone over the three decades explained the childrens weight gain.

For the adults, the average weight gain the researchers had predicted was nearly 24 pounds. The weight gain the American adults actually experienced was nearly 19 pounds.

The fact that the adults were five pounds shy of the 24-pound predicted weight gain means that excess food intake still explains the weight gain, but that there may have been increases in physical activity over the 30 years that have blunted what would otherwise have been a higher weight gain, Dr. Swinburn stated. (Yes, Joe and other fitness buffs like him did not gain as much weight as they might have.)

To slim back down to our average weight of the 1970s, a time when America was not struggling with an obesity epidemic, we would need to reverse the increased food intake of about 350 calories a day for children [about one can of soda and a small bag of French fries] and 500 calories a day for adults [about one cheeseburger], stated Dr. Swinburn.

Alternatively, we could achieve similar results by increasing physical activity by about 150 minutes a day of extra walking for children and 110 minutes for adults, but realistically, although a combination of both is needed, the focus would have to be on reducing calorie intake.

Dr. Swinburn and colleagues concluded that physical activity should not be ignored in the battle against obesity and should certainly be promoted because of its many other health benefits, but expectations regarding exercise need to be tempered, and more emphasis needs to be placed on encouraging people to make better food choices.

For Joe and the rest of us, it all boils down to this: Lets keep exercising, but even more importantly, lets change what were eating.

Our focus should not be on counting calories, a tactic many Americans try and fail at. And why wouldnt they? If youre counting calories and eating your regular diet (yes, the chips, fries, cheeseburgers, and sodas), the only way you can cut calories is to cut food. Half of a burger. Half a bag of fries. Six potato chips. A sip of Coke. But think about it. By paring our food down to small portions like this, most of us are pulling back from the table still hungry. How long can this type of eating really last?

Trying to eat fewer calories from calorie-dense, low-fiber foods and calorie-dense beverages wont likely work in the long term because hungry people rarely continue to eat less as hunger rachets up. This is why it is important to change what we eat, and not just count calories, emphasizes Dr. Kenney.

The really good news, as thousands of people at the Pritikin Longevity Center have discovered over the last four decades, is that we can eat plentifully nice big portions and lose weight. This scientifically documented approach is all about choosing foods that give us the most satiety per calorie, foods such as:

Smart eating, sums up Dr. Kenney, is not about setting for less. Its about puttingmore good food on our plate.

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Diet Vs Exercise: Which Matters More For Weight Loss ...

Written by grays

May 15th, 2018 at 10:45 am

Posted in Nutrition

PCOS and Exercise – The Benefits | PCOS Diet Support

Posted: May 1, 2018 at 4:44 am


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Weve heard over and over again that weight loss is important in managing PCOS and that diet and exercise are more effective than medications in improving your PCOS symptoms. Previously, weve focused a lot on the importance of diet and the kind of diet we should all be following.

But, we havent really tackled the topic of exercise and just about every day I get emails asking me about what exercise we should be doing and how much. So, I think its time to have a closer look at exercise and its importance in managing our symptoms.

My own relationship with exercise is a bit hit and miss. Before getting married, I went to the gym about 5 times a week, doing cardio and circuit training. I looked and felt great but my PCOS was undiagnosed and I didnt have many symptoms. It was also 7 years ago before I settled into married life and had a baby.Diet and exercise are more effective than medications in improving your PCOS symptoms

I have often said that if I understand why I need to do something, Im far more likely to actually do it. That is why I think we need to have a closer look at the benefits of exercise for women with PCOS. Lets have a look at what the research says.

Also, women with PCOS suffer from chronic inflammation (more on this is a future article because I think its a big one). But,regular exercise improves inflammation markers (2) which is hugely important because chronic inflammation is linked to insulin resistance. (3) Once again, this shows that exercise improves sensitivity to insulin.

Theres one final thing that I want to mention. A group of researchers looked at a number of studies and literature regarding exercise and PCOS. They considered 8 studies and found that most consistent improvements included improved ovulation, reduced IR (930%) and weight loss (4.510%). Improvements were not dependant on the type of exercise, frequency or length of exercise sessions. (4)

So basically were saying that even if you dont lose weight when exercising, you are still working on improving your:

Youll see in all of the research studies weve looked at, there is a common thread: insulin resistance. Lets have a look at why this is key with PCOS.

Researchers have found that insulin plays a key role in the development of PCOS, even if we are not insulin resistant. You see, insulin acts on our ovaries to stimulate the production of male hormones (testosterone). This happens in all women but our ovaries tend to be oversensitive to insulin, producing too much testosterone.

But wait, theres more. Insulin also acts to decrease the amount of Sex Hormone Binding Globulin (SHBG). Testosterone should bind to SHBG and not be free floating to cause havoc on our systems. If SHBG is low, there will be more free testosterone in our systems. (5)

And here is the kicker: testosterone causes most of our PCOS symptoms: increased hair growth, male pattern baldness, acne, irregular cycles. So, you can see that it is VITAL that we mange our insulin levels to manage our testosterone. Everything that I have mentioned on this site in terms of diet is aimed at managing insulin and testosterone through diet. Now you have another way of managing it through exercise.

So, weve said that exercise is really beneficial to managing our PCOS as it helps to manage insulin levels which in turn improves our testosterone and SHBG levels. I can already hear the question youre going to ask next: How much and what kind of exercise should we be doing? Thats too big a topic to tackle in this article so stay tuned for the follow up article on exercise!

Id love to hear your experiences of managing PCOS with exercise. Also, do you have any tips on how to stay motivated with exercise? Id love to hear them!

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PCOS and Exercise - The Benefits | PCOS Diet Support

Written by admin

May 1st, 2018 at 4:44 am

Posted in Nutrition

Exercise and Eating Healthy

Posted: April 15, 2018 at 11:44 am


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Nutrition is important for fitness

Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise. When it comes to eating foods to fuel your exercise performance, its not as simple as choosing vegetables over doughnuts. You need to get the right types of food at the right times of the day. Learn about the importance of healthy breakfasts, workout snacks, and meal plans.

Get off to a good start

Your first meal of the day is an important one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.

Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while youre working out. Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. But a plain white bagel or doughnut wont keep you feeling full for long. In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going. Follow these tips:

Count on the right carbohydrates

Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your bodys main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.

Choosing the right kind of carbohydrates is important. Too many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans. Whole grains have more staying power than refined grains because you digest them more slowly. They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.

Pack protein into your snacks and meals

Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days. Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but its not a major source of fuel during exercise youre well-fed.

Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. Thats equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older people may need even more. That protein can come from:

For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.

Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. Theyre also low in calories and fat.

Aim to fill half your plate with fruits and veggies at every meal, recommends the United States Department of Agriculture. Try to eat the rainbow by choosing fruits and veggies of different colors. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer. Every time you go to the grocery store, considering choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.

Unsaturated fats may help reduce inflammation, and they help provide calories. While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving. Healthy options include:

When it comes to fueling up before or after a workout, its important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.

Consider stocking your workout bag and refrigerator with some of these simple snacks:

Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.

These fruits are all full of vitamins and minerals, as well as water. Theyre easy on your intestines, give you a quick boost of energy, and help you stay hydrated. Consider pairing them with a serving of yogurt for protein.

Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout. Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle. High-fat foods can slow digestion, and they may make food sit in your stomach too long if your workout is coming up quickly.

Many grocery stores carry single-serving packets of peanut butter that dont require refrigeration and can be easily stored in a gym bag. For a tasty protein-carbohydrate combo, you can swipe peanut butter on:

If you dont like peanut butter, try almond butter, soy butter, or other protein-rich alternatives.

Read more: Almond butter vs. peanut butter: Which is healthier?

Dontcut too many calories

If youre trying to lose weight or tone your body, you may be tempted to cut a ton of calories from your meals. Cutting calories is a key part of weight loss, but its possible to go too far. Weight loss diets should never leave you feeling exhausted or ill. Those are signs that youre not getting the calories you need for good health and fitness.

According to the National Heart, Lung, and Blood Institute, a diet containing 1,200 to 1,500 daily calories is suitable for most women who are trying to lose weight safely. A diet with 1,500 to 1,800 daily calories is appropriate for most men who are trying to shed excess pounds. If youre very active or you dont want to lose weight while getting fit, you may need to eat more calories. Talk to your doctor or a dietitian to learn how many calories you need to support your lifestyle and fitness goals.

As you settle into an active lifestyle, youll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with whats good for you. Follow these tips:

The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.

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Exercise and Eating Healthy

Written by admin

April 15th, 2018 at 11:44 am

Posted in Nutrition

Diet and exercise | Department of Food Science and Human …

Posted: January 5, 2018 at 10:48 am


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Diet and exercise is a program for students interested in earning concurrent bachelors and masters degrees focused on diet and exercise. Students are admitted to the university as pre-diet and exercise students and must apply for graduate admission at the beginning of the junior year and be accepted into the program. The program is designed so you can earn both a bachelors and masters degree in five to six years.The program is administered jointly between the Department of Food Science and Human Nutrition and the Department of Kinesiology.

As public interest in health and disease prevention grows, students in diet and exercise major find themselves with a wide variety of job opportunities in cardiac rehabilitation, school nutrition, corporate health, public health, clinics, preventative medicine, sport enhancement, and sport nutrition. This fast-track program allows students to graduate with both a bachelors and masters degree in just five years:

AccreditationThis accelerated academic program is accredited by the Accreditation Council for Education in Nutrition and Dietetics, the accrediting agency for the Academy of Nutrition and Dietetics, and prepares students for admission to accredited dietetics internships/supervised practice programs. Upon successful completion of the experience program, graduates are eligible to take the national exam to become a registered dietitian (RD)/registered dietitian nutritionist (RDN) and work in a wide range of dietitian positions. Additionally, the program meets American College of Sports Medicine (ACSM) requirements for students to pursue certification at the level of exercise physiologist. Graduates have expertise in exercise physiology and can apply for wellness positions as nutrition and physical fitness experts.

Scholarships and financial aidFood Science and Human Nutrition and Kinesiology students in the College of Human Sciences need only to complete one onlineapplicationto automatically apply for all department-level and college-level scholarships. Students in the College of Agriculture and Life Sciences (AGLS) can also apply for AGLS scholarships.

Food Science and Human Nutrition scholarship information

Kinesiology scholarships information scholarship information

Learning communitiesMeet students in your program through the FSHN learning communities.

Clubs and organizationsConnect with people who share similar interests in FSHN and across the ISU campus.

Professional associations/organizationsStudents are also encouraged to become student members of professional associations/organizations and network with professionals within the career field.

Possible careers with a degree in diet and exercise include:

Read about additional extensive career opportunities and salary information for Registered Dietitians. Graduates of the program are eligible to apply for admission to accredited dietetics internships/supervised practice programs. Upon successful completion of the experience program, graduates are eligible to take the national examination administered by the Commission on Dietetic Registration to become a registered dietitian (RD)/registered dietitian nutritionist (RDN) and to practice in the field of dietetics. Read more about becoming a dietitian.

Career ServicesPrepare for your next job with Career Services, where staff and peers help you with job searches, interview preparation, and resume/cover letter editing. As a student in both the College of Agriculture and Life Sciences and the College of Human Sciences, both career services offices are open to you.

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Diet and exercise | Department of Food Science and Human ...

Written by simmons

January 5th, 2018 at 10:48 am

Exercise and Anti Inflammation Diet to Live Longer

Posted: December 31, 2017 at 10:44 pm


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By Dr. Mercola

Most people want to live a long, healthy life. If that's something you aspire to, you'd be well advised to keep a careful eye on your insulin sensitivity. It is perhaps one of the best markers for limiting your risk for degenerative diseases that will take you out prematurely.

The reason for this is because insulin resistance lays the foundation for virtually all chronic disease, as it promotes chronic inflammation and speeds up your body's aging processes.

A recent study1,2 looking at extreme longevity confirms this view, concluding that having very low levels of inflammation in your body is the most potent predictor for living beyond 100 years of age.

Inflammation levels also corresponded to people's ability to live independently and maintain cognitive function throughout their life.

Chronic inflammation can be the result of a malfunctioning, over-reactive immune system, or it may be due to an underlying problem that your body is attempting to fight off.

But many of these "problems" are actually rooted in an unhealthy (inflammatory) diet and lack of exercise.

In contrast to acute inflammation, chronic inflammation typically will not produce symptoms until actual loss of function occurs somewhere. This is because chronic inflammation is low-grade and systemic, often silently damaging your tissues over an extended period of time.

This process can go on for years without you noticing, until a disease suddenly sets in. Since chronic inflammation tends to be "silent," how can you determine if inflammation is brewing in your body?

Clinical tests used in allopathic medicine include:

But you can also use your fasting blood insulin level to gauge inflammation. Although this test is typically used to screen for diabetes, it's also a marker for inflammation.

Typically the higher your fasting insulin levels are, the higher your levels of inflammation tend to be. Clinically, I have found this test far more useful than the other markers for inflammation.

Avoiding processed foods, which are high in inflammatory ingredients such as refined sugars and processed fats like trans fats and vegetable oils as the video above discusses, and getting regular movement and exercise are two of the most potent ways to help normalize your insulin levels and avoid insulin resistance.

Diet accounts for about 80 percent of the health benefits you reap from a healthy lifestyle, and keeping inflammation in check is a major part of these benefits. It's important to realize that dietary components can either trigger or prevent inflammation from taking root in your body.

If you have not already addressed your diet, this would be the best place to start, regardless of whether you're experiencing symptoms of chronic inflammation or not.

To help you get started, I suggest following my free Optimized Nutrition Plan, which starts at the beginner phase and systematically guides you step-by-step to the advanced level.

But diet is not the only component that will have a profound impact on your health and longevity. It's really about addressing your total lifestyle, and physical activity is a major component of that.

When you think of "physical activity" you may automatically think of a regimented fitness routine going to the gym several times a week, for example. But while that is certainly part of a healthy lifestyle, what you do outside the gym plays an equally important role.

The average American adult spends about 10 hours each day sitting, and research shows that this level of inactivity cannot even be counteracted with a 60-minute workout at the end of each day. My personal experience confirms this. It's really important to realize that you simply cannot offset 10 hours of stillness with one hour of exercise. You need near-continuous movement throughout the day. At the bare minimum, you need to get out of your chair every 50 minutes or so.

While a brief period of sitting here and there is natural, long periods of sitting day-in and day-out can seriously impact your health and shorten your life. For me, sitting and getting up every 10 minutes failed miserably. The only thing that worked was to restrict my sitting to under one hour a day.

In fact, the evidence suggests chronic sitting is an independent risk factor for insulin resistance and an early death even if you eat right, exercise regularly and are very fit; even a professional or Olympic level athlete. For example, research3 has shown that sitting for more than eight hours a day raises your risk for type 2 diabetes by 90 percent!

So, to lay the groundwork for overall health and longevity, I recommend avoiding sitting as much as possible, ideally striving to sit for less than three hours a day. A stand-up desk is a great option if you have an office job.

The second step is to simply walk more. I recommend aiming for 7,000 to10,000 steps a day. Use a fitness tracker to make sure you're meeting your goal. Next, you'll want to incorporate a more regimented fitness routine, and while virtually any exercise is better than none, high intensity exercises are the most potent.

Download Interview Transcript

High-intensity interval training (HIIT) is one of the most effective and efficient ways to capture and maximize the benefits exercise has to offer. It also offers anti-inflammatory benefits that you cannot tap with milder, less strenuous exercise.

Some of the latest research into the benefits of HIIT involves myokines, a class of cell-signaling proteins produced by muscle fibers that offer potent protection against metabolic syndrome a cluster of conditions, including high blood sugar, that raises your risk of diabetes and heart disease.

High intensity training effectively stimulates your muscles to release these anti-inflammatory myokines, which increase your insulin sensitivity and glucose use inside your muscles. They also increase liberation of fat from adipose cells, and the burning of the fat within the skeletal muscle. Acting as chemical messengers, myokines also inhibit the release and the effect of inflammatory cytokines produced by body fat.

Now, it's important to realize that your diet can sabotage these beneficial effects. By eating inflammatory foods, such as sugar/fructose, refined grains, trans fats, and processed foods in general, your body will generate inflammatory cytokines. And, unfortunately, you simply cannot exercise your way out of a bad diet. No amount of exercise will successfully create enough myokines to outcompete the inflammatory cytokines produced by an unhealthy diet...

A frequent question that comes up with regards to high intensity exercise is the differences between the high-intensity cardio that you can do on an exercise bike or elliptical machine, versus high intensity strength training, using weights. Either strategy will give you the general benefits of HIIT, which includes cardiovascular fitness, improved muscle growth and strength, and the generation of "anti-aging" human growth hormone (HGH), also referred to as "the fitness hormone."

However, high intensity strength training has the added benefit of inducing a rapid and deep level of muscle fatigue. This triggers the synthesis of more contractile tissue, and all the metabolic components to support it including more anti-inflammatory myokines. So if you aim to address chronic inflammation in your body, high-intensity weight training may offer additional benefits over other forms of HIIT training.

The fact that exercise can reduce inflammation may be confusing in light of the fact that it also increases inflammation... Mark Sisson addressed this seeming contradiction in a previous blog post,4 noting that "depending on the context, this increased inflammation due to exercise is either a good thing or a bad thing."

The key difference is that while bouts of exercise tend to promote acute inflammation, when done regularly over the long term, it decreases chronic or systemic inflammation. The oxidative stress from the exercise forces your body to build up your antioxidant defenses. This is indicated in studies showing extended exercise programs help reduce inflammatory markers such as C-reactive protein.

That said, acute inflammation can become chronic, so part of the equation involves exercising in such a way as to avoid turning those acute bouts of inflammation into a chronic one. I've often stressed the importance of recovery especially when doing HIIT and this is precisely why. If you over-train, you typically wind up end up doing more harm than good, as your body needs to recuperate from the damage (inflammation) incurred during your workout.

As Mark explains in his article:

"An effective training session is basically an acute stressor that initiates a transitory, temporary, but powerful inflammatory response. An effective training regimen is composed, then, of lots of those acutely stressful training sessions interspersed with plenty of recovery time against a backdrop of lots of slow moving and good nutrition.

Avoid inflammatory plateaus. Track your training. Plotted on a graph, the inflammatory responses to your training should resemble a series of peaks, dips, and valleys. If you don't let your last exercise-induced inflammatory spike recede before exercising again, you'll only heap more on the pile.

If you keep stringing together spikes in inflammation without recovering from the previous one, they start to overlap and that starts to look a lot like chronic inflammation. That gives you a plateau, a mesa of inflammation. Avoid the mesa."

Your diet will also wield a significant influence over the level of inflammation in your body, as most food will either promote or deflect it. Recent research5 also shows that both deficiencies and excesses of certain micronutrients (such as folate, vitamin B12, vitamin B6, vitamin E, and zinc) can result in an ineffective or excessive inflammatory response.

As noted by co-author Anne Marie Minihane:6

"Studies have showed that high consumption of fat and glucose may induce post-prandial inflammation (manifesting itself after the consumption of a meal), which may have consequences for the development of diabetes and cardiovascular diseases.

The Western-style diet, rich in fat and simple sugars but often poor in specific micronutrients, is linked to the increased prevalence of diseases with strong immunological and autoimmune components, including allergies, food allergies, atopic dermatitis, and obesity.

Inflammation acts as both a friend and foe, being essential in metabolic regulation, with unresolved low-grade chronic inflammation being a pathological feature of a wide range of chronic conditions including the metabolic syndrome and cardiovascular diseases."

The easiest way to ensure your diet is as anti-inflammatory as possible is to simply eat REAL FOOD. You really do not need a PhD in nutrition to get it right. To help you get started on a healthier diet, I suggest following my free Optimized Nutrition Plan, which starts at the beginner phase and systematically guides you step-by-step to the advanced level. It is especially important to avoid processed vegetable oils and sugars. Personally I believe the oils are far more toxic than the sugars. You simply must have a regular source of high quality unprocessed fats if you hope to be healthy.

Beyond that, it's simply a matter of learning which foods tend to provide the greatest anti-inflammatory benefits. I've provided a sample list of such foods below. By replacing processed foods with whole, unprocessed, and ideally organic foods, you will automatically eliminate several of the most inflammatory culprits in your diet, including:

A number of foods are well-known for their anti-inflammatory properties, and making sure you're eating a wide variety of them on a regular basis can go a long way toward preventing chronic illness. The following foods and nutrients deserve special mention for their ability to quell inflammatory responses in your body:

Tulsi is another tea loaded with anti-inflammatory antioxidants and other micronutrients that support immune function and heart health.

Fermented foods such as kefir, natto, kimchee, miso, tempeh, pickles, sauerkraut, olives, and other fermented vegetables, will help "reseed" your gut with beneficial bacteria.

Fermented foods can also help your body rid itself of harmful toxins such as heavy metals and pesticides that promote inflammation.

One is copper, which is one of the few metallic elements accompanied by amino and fatty acids that are essential to human health. Since your body can't synthesize copper, your diet must supply it regularly. Copper deficiency can be a factor in the development of coronary heart disease.

It's thought that much of garlic's therapeutic effect comes from its sulfur-containing compounds, such as allicin. Research9 has revealed that as allicin digests in your body it produces sulfenic acid, a compound that reacts faster with dangerous free radicals than any other known compound.

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Exercise and Anti Inflammation Diet to Live Longer

Written by simmons

December 31st, 2017 at 10:44 pm


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