A new study by the British Medical Journal (BMJ) was released recently and it proves that exercise changes everything. The study suggests that although we push for moderate to vigorous exercise, “any movement has the potential to forestall illness and disability.” That is to say that even light exercise is beneficial to one’s overall health.
Physical activity is important for people of all ages. This is true because joints require motion to maintain their strength, which reduce the chance of fractures.
Dorothy Dunlop from the Northwestern University Feinberg School of Medicine in Chicago said, “Even among people who cannot do very much moderate activity, there was a strong benefit to participating in light activity to reduce the risk of developing disability as well as disability progression.”
The benefits of exercising even a little are numerous (as shown in the infographic below). However, for people that want to lose weight and maintain a healthy lifestyle we recommend vigorous exercise accompanied by a healthy diet.
“Fat-free”, “low-fat”, “reduced fat”. You see these terms all over food labels but how much worth should we really put into these labels? Marketers are smart and they know that putting these terms on food labels will catch your attention and trick you into thinking you are purchasing a healthy alternative. Lets dissect why buying the fat-free version isn’t as good as you think.
First off, lets consider the fact that foods with fat are naturally going to taste better than their fat free versions. So how will food companies combat this? Although they may be taking the fat out of the product, they are filling it with all kinds of chemicals and artificial flavors to make up for the lack of taste. This means that you are putting synthetic, and unhealthy chemicals into your body.
Secondly, people fail to realize that eating fat isn’t the ultimate factor in gaining weight. You may think that by eating fat-reduced foods you will lose weight but you must realize that by eliminating the fat from their food, the companies will be adding a lot more salt and sugar. These items don’t classify as fats but they sure do classify as added calories!
Lastly, often times people think that because they are eating a fat free food it justifies them to eat more of that food than they usually would. Studies have shown that eating fat-free foods will lead to ultimately consuming more calories than foods with fat!
Rather than falling for the marketing gimmicks of these food companies, avoid eating fat-free foods. Instead, make sure to consume a balances diet with healthy fats such as avocados, nuts, and salmon.
Confused about how much fruit to buy? Which fruits to buy? When to buy fruit? Keep reading to find my recommendations on the subject.
First off, following these guidelines you will need one shopping trip per week. During that trip you should purchase three different colored portions of fruit for each day (preferably one high in vitamin-C), which translates to 21 portions per week. As far as freshness goes, Monday fruit has short shelf life and should be consumed during the first day. Wednesday fruit has a longer shelf life and should be consumed midweek. Lastly, Friday fruit has the longest shelf life and should be eaten at the end of the week or later.
As a safety option, be sure to stock up on a variety of frozen fruit. The taste of these fruit may not be as good as prime fresh fruit but you will still be getting a nearly identical nutrient value because most of these products are flash-frozen immediately after picking. Also, buying fruits in bulk can be a lot easier on your wallet.
An important trick when buying fruit is to accurately decipher the pricing schemes that stores put in place to confuse consumers. Often times stores sell fruit in 4.4, 5.6, 11, 12, 15, and 16-ounce baskets in an effort to confuse customers on how much they are getting for how much they pay. Some fruit can even go for over 22 bucks a pound! Take a calculator to the fruit section next time and you could rack up incredible savings!
Eating right is key to being healthy and losing the weight you want to lose. We like to emphasize eating lean protein, nonfat dairy products, lots of high fiber fruits and vegetables, and whole grains. In addition, we encourage people to learn how to count calories and write down everything that you eat. We like to aim for 30 to 35 percent protein, 40 to 45 percent carbohydrate, and 20 to 30 percent fat. By counting calories, you can successfully reach these targets accurately.
Specifically, you want to know what is good to eat and what is not so good within your macronutrients (carbohydrates, protein, fats). For example, when consuming carbohydrates you want to eat fresh fruit, vegetables, and grains (in moderation). When consuming proteins you want to eat chicken, turkey, egg whites, fish, and a limited amount of red meat. Vegetarians can eat beans, legumes, tofu, and soy burgers. When consuming fats you want to avoid bad fats such as butter and cheese and instead eat good fats such as almonds, avocados, walnuts, olive oil, and pecans.
Find out more about healthy eating habits in Where Did All The Fat Go by Rob Huizenga, MD.