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The Actual Benefits of Healthy and Intense Exercise

The Actual Benefits of Healthy and Intense Exercise

Maintaining a consistent exercise routine that involves moderate to high intensity workout sessions are actually beneficial to the human body. The human body requires functional exercise to maintain a proper long term working organ system. Numerous individuals have been taught that participating in a basic “30-minute a day walk” a few times a week is sufficient enough to keep in shape and stay active. This idea may seem to suffice; but in reality, vigorous exercise is essential in order to promote long term health benefits and help prevent chronic health problems. Vigorous exercise will help reduce the chances of developing diabetes, decrease high blood pressure, decrease heart rate, increase blood flow and increase the metabolism to burn calories faster.  We all need to embrace the challenge of exercise and not be afraid to engage in situation that may result in physical exhaustion or mental pain. Even though exercise may appear to have particular risks such as injuring your back, knees, shoulders or ankles; if we do not make exercise a consistent habit, then we also run the risk of developing long term orthopedic issues (arthritis, osteoporosis). Many people believe that it is strange or unnecessary to exercise for more than one hour a day and push your workouts to the maximum potential. On the contrary, it is ok to be exhausted and out of breath from an intense exercise session that lasted more than 45 minutes. This allows us to go outside of our comfort zone and experience what it actually feels like to sweat, burn calories, and understand your body’s reaction to a physically demanding stimulus. In the end, it comes down to analyzing the relative risks involved and creating a healthy balanced lifestyle with adequate intense exercise, proper nutrition, and enough sleep.

Core Nutrition Facts

When it comes down to different macronutrients and and the quality of your food, here are some important things to take note of:

 

Protein

We encourage a diet with roughly 30% protein intake to facilitate fat loss while inducing a greater retention of lean mass. Additionally, protein will help with appetite suppression while preventing a huge decline in resting metabolic rate

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Carbohydrates

Carbohydrates should be consumed in the form of fruits, vegetables, and whole-wheat grains. Studies show that eating fruits and vegetables protect against hypertension, hypercholesterolemia, cardiovascular disease, and osteoporosis.

Fiber

Fiber slows the absorption of sugars and starches, thereby acting like an anti-diabetic drug while also lowering blood cholesterol. For optimal health, you should shoot for 25 to 30 grams of fiber daily.

Salmon Fillets CREDIT AquaBounty

Mercury

Elevated levels of mercury appear to attack the nervous system of children while also affecting the immune and reproductive systems of adults. Avoid eating too much swordfish, sea bass, halibut, and ahi tuna steaks and instead eat low-mercury options like wild salmon, sardines, sole, tilapia, or small shellfish.

Fats

Studies show either no relationship between fat intake and obesity. However, make sure you are eating mono- and polyunsaturated fats such as omega-3 fats from fish, vegetables, tree nuts, and avocados.

 

Find out about more nutrition tips in Where Did All The Fat Go by Rob Huizenga, MD.

Healthy Eating Habits

Healthy weight loss does not happen overnight. You have to break bad habits, learn new ones, and make better choices. One of the most important keys to healthy weight loss, and changing your eating habits is maintaining an accurate food and calorie journal.

Journalizing

Weigh and measure everything.

    food-journal

  • Food— keeping an accurate food journal helps you recognize what foods are energy boosters, and which foods make you feel lousy. This allows you to manage the triggers that cause you to engage in poor eating habits.
  • Calories—determine your calorie allotment, and try to divide your calories evenly into fourths. If you are having trouble counting calories, then you can use an online or mobile tool that measures them for you.

Journalizing these items gives you control of your eating habits. You’ll learn to master portion sizes, and balances your nutrition and calories. Do not cut corners. You are not doing your body any favors by skipping meals or lying on your food journal.

Plan

  • Meals—eat five to six times a day (three meals plus two to three snacks and anabolic shakes). By eating often, you reduce the chances of indulging in unhealthy foods because you are not always hungry.
  • Grocery Trips—
    • High Fiber Fruits & Vegetables: eat various different-colored vegetables each day to increase the variety of vitamins, minerals, and antioxidants that you’re eating.
    • Lean Protein
    • Nonfat Dairy Products

Planning your meal helps you stay on track of meeting your health goals. Once you have gotten the hang of journalizing your caloric intake, you’ll be able to go to the grocery store and make smarter choices.