Walking faster FEELS better - it feels good to be going aerobic.
Speed walking is one of the best ways to burn fat. For example: At 150 lbs. the calories burned per mile at about 4.0mph will burn over 100 calories. Your staying at a fat burning heart rate, thus burning all those unwanted fat cells.
Don't become consistent in this routine though...your body needs confusion. Start this out for about 2 weeks then change it up to running slowly, or even add in a 30 second sprint here and there. You will love the feeling when you are done.
And hey...30 minutes of speed walking, anyone can do - just head to the mall and pace around the stores, you get the best of both worlds!
Increased speed does the following:1. Puts you in a higher Target Heart Rate
2. Shifts goal from weight loss to increased fitness and endurance
3. Increases flexibility of muscles and joints
4. Changes Weight Loss Goal
5. Enables you to finish same distance in less time
6. Tones muscles
7. Increases impact (This is a two-edged sword. Can introduce or aggravate injuries. On the plus side, can build stronger bones, slow down Osteoperosis.)
*Remember - Always talk to your doctor before starting a workout your body isn't familiar with, you don't want to cause injury or health issue.
Showing posts with label Calories. Show all posts
Showing posts with label Calories. Show all posts
April 3, 2010
March 25, 2010
Food for Thought Thursday....
I love magazines! Love is an understatement, I get about 3 on average a day!
One of my favorites are Self, I love their tips and motivation! In this months issue, there's a superfood tip, which is great thing to remember when you are craving a snack! I had to share one of their superfood tips on yogurt, because I love yogurt!!
I’m always thrilled when something I love to eat—and often!—gets accolades for being a nutritional superstar. And so it is with yogurt. I knew it was low in calories and a good source of calcium, but after getting wind of its slimming and nourishing qualities, I’m reaching for the spoon more often.
I’m always thrilled when something I love to eat—and often!—gets accolades for being a nutritional superstar. And so it is with yogurt. I knew it was low in calories and a good source of calcium, but after getting wind of its slimming and nourishing qualities, I’m reaching for the spoon more often.
People on a low-calorie diet that included fat-free yogurt lost an incredible 81 percent more
ab fat that those on a similar plan than didn’t include yogurt, according to a study from the University of Tennessee at Knoxville. Turns out the balance of carbs and protein keep your blood sugar steady and stave off hunger, while calcium may help your body store less fat. Even many people who are lactose-intolerant can still eat yogurt, because the snack’s probiotics produce an enzyme that breaks down lactose. But depending on what cup you pick, your snack could turn out to be a sugar bomb instead of a superfood. Follow these tips to pick the cream of the crop.
Keep a cap on calories
Look for 6-ounce containers that have no more than 90 calories for nonfat plain, 110 for lowfat plain and 130 for flavored. Also, glance at the fat content and avoid lowfat types with more than 1 gram saturated fat.
Scope out excess sugar
Six-ounce cups of most plain yogurts have about 12 g of natural milk sugar (known as lactose). Every additional 4 g is a teaspoon of added sugar—if your cup has 25 g, treat it like dessert!
Score some D
Plain yogurt with added vitamin D is a smart pick, since many people are vitamin D–deficient, says SELF contributing editor Janis Jibrin, R.D. You can skip varieties with added fiber, though. They get the nutrient from inulin, which doesn’t have heart-helping benefits. You’re better off sprinkling whole-grain cereal on top of regular yogurt.
Pick up protein
The best picks have at least 8 g. Greek yogurt may have twice that amount, but it contains less calcium, so alternate between regular and Greek varieties to get the nourishment you need.
Look for calcium
A 6-ounce cup of unflavored yogurt should have 30 percent of your recommended daily intake of this bone-building nutrient. Since flavored kinds swap some calcium-rich yogurt for fruit, aim for 19 percent in these varieties.
Be a culture vulture
The healthy bacteria in yogurt, known as probiotics, are linked to robust immune systems and a lower risk for gum disease and even some cancers. To make sure your snack contains a significant amount of these bacteria (some do not), look for the National Yogurt Association’s Live and Active Cultures seal. Want even more bennies? Drizzle on honey, which contains prebiotics, a carb that helps probiotics flourish.
Know the whey
The layer of liquid that often settles to the top of yogurt is whey protein, and it contains muscle-building amino acids. Stir it in, don’t pour it off!
Get cooking
Keep a cap on calories
Look for 6-ounce containers that have no more than 90 calories for nonfat plain, 110 for lowfat plain and 130 for flavored. Also, glance at the fat content and avoid lowfat types with more than 1 gram saturated fat.
Scope out excess sugar
Six-ounce cups of most plain yogurts have about 12 g of natural milk sugar (known as lactose). Every additional 4 g is a teaspoon of added sugar—if your cup has 25 g, treat it like dessert!
Score some D
Plain yogurt with added vitamin D is a smart pick, since many people are vitamin D–deficient, says SELF contributing editor Janis Jibrin, R.D. You can skip varieties with added fiber, though. They get the nutrient from inulin, which doesn’t have heart-helping benefits. You’re better off sprinkling whole-grain cereal on top of regular yogurt.
Pick up protein
The best picks have at least 8 g. Greek yogurt may have twice that amount, but it contains less calcium, so alternate between regular and Greek varieties to get the nourishment you need.
Look for calcium
A 6-ounce cup of unflavored yogurt should have 30 percent of your recommended daily intake of this bone-building nutrient. Since flavored kinds swap some calcium-rich yogurt for fruit, aim for 19 percent in these varieties.
Be a culture vulture
The healthy bacteria in yogurt, known as probiotics, are linked to robust immune systems and a lower risk for gum disease and even some cancers. To make sure your snack contains a significant amount of these bacteria (some do not), look for the National Yogurt Association’s Live and Active Cultures seal. Want even more bennies? Drizzle on honey, which contains prebiotics, a carb that helps probiotics flourish.
Know the whey
The layer of liquid that often settles to the top of yogurt is whey protein, and it contains muscle-building amino acids. Stir it in, don’t pour it off!
Get cooking
I LOVE this one!!
While it’s tasty right from the cup, cooking with yogurt is a boon for both your body and your meal. Coat baked salmon with yogurt and dill—the vitamin D in fish helps you absorb yogurt’s calcium. Making burgers? Add a cup of nonfat Greek yogurt and 3/4 cup breadcrumbs to a pound of ground beef—the lactic acid makes patties extra tender.
Happy Snacking!!!
While it’s tasty right from the cup, cooking with yogurt is a boon for both your body and your meal. Coat baked salmon with yogurt and dill—the vitamin D in fish helps you absorb yogurt’s calcium. Making burgers? Add a cup of nonfat Greek yogurt and 3/4 cup breadcrumbs to a pound of ground beef—the lactic acid makes patties extra tender.
Happy Snacking!!!
January 26, 2010
COUNTING CALORIES=WEIGHT LOSS
Some people may be wondering what the purpose of Calorie Counting is.
Why exactly would you want to see your food's nutrition facts?
Why would anyone want to count calories?
Well, I'll tell you why.
People count calories and pay attention to the nutrition facts of foods because they care about their diet, their weight, their body and their health. That's why!!
See, the single most important factor in getting your weight to do exactly what you want it to do is calorie intake. Not fat, not carbs, not certain foods. It's calories.
Whether your goal is weight loss, weight gain or just maintaining your current weight, the one factor playing the biggest role in making this happen is the number of calories you are eating. This isn't an opinion or a diet fad. This is the proven science of the human body.
Counting calories is the expert-recommended key to controlling your weight, and a Calorie Counter gives you all of the information you'll need to do just that.
What's that? You're not interested in your weight? OK then, how about your health? Just how healthy (or unhealthy) is your diet?
I only ask because, after genetics, the foods you eat and don't eat, play quite possibly the largest role in your health.
For example, how's your fat intake? Is it high in the unhealthy fats that CAUSE heart disease, or is it low in the healthy fats that PREVENT it?
What about your protein and carb intake? And cholesterol and sodium? And fiber, vitamins, and minerals?
I know I know, It probably is sounding very overwhelming for me to ask you all that! Especially if you don't know anything about it, or where to start...This is the TIME and this is the EASIEST way to start by using a calorie counter. It virtually gives you every food you are wanting to know the carolie amount of.
Lets keep going...
Are you eating the healthy foods that contain what your body needs, or are you eating the unhealthy foods that contain the things that will only make you less healthy?
Knowing the nutrition facts of the foods you eat is the only way to ensure that you are eating a healthy diet, and a Calorie Counter gives you all of the information you'll need to do just that.
So, are you convinced that you should count calories?
Are you convinced that you should pay attention to the additional nutrition facts of your food? Are you convinced that doing so is the key to not only improving your weight, but improving your overall health in general?
Good!
All that's left for you to do now is use a Calorie Counter to search for your food, see its full nutrition facts, and use this information to improve your diet, your weight,
your body, and your health... for free.
This will be the easiest way to start, because once you get an idea of what is in the food's you are CHOOSING to eat, it will soon become a way of life.
This CalorieCounter I refer to ALL the time, it will give you any food item you are looking for (including specific restaurant meals, and fast food)
Many of you have been asking if I know of any healthy recipes for all kinds of eating...YES!!! A site I'm religious to when I'm cooking is
Calorie King's site, it has ALL the recipes I'm looking for that are healthy, and show me how many calories, fat, carbs, etc. are in each meal! And guess what? They even have healthy meals for children...don't you love that?! I sure do!
Here's what to do:
Depending on your weight, if you are wanting to lose weight, the best goal would be to maintain a healthy calorie intake of a max of 1600 calories a day. That's about 4,
400 calorie meals.
You can mix up the intake however you like, but to start noticing in a week or two's difference on your weight change, I'm telling ya,
maintain the 1600 calories or less and you will see a huge change quickly!
It is a healthy calorie intake. Instead of saying well I can eat WHATEVER, stuff like, cafe rio salad (about 1650 calories) or a Wendy's Chicken Sandwich (about 500 calories) or all sorts of candy...as long as I stay at 1600 cal's.
Why not say, I'm going to fill my day with healthy foods like, raw greens (cucumbers, green peppers, celery, those are all 0 calories) I could snack on that all day.
Than fill my meals with high protein foods like:
fish, (tuna, salmon, halibut) chicken, steak, eggs, cottage cheese, turkey.
Eat the right fruits that aren't too sugary like apples, blueberries, bananas.
Limit your seasoning intake (salt, dressings, sauces)
And just say NO to unnecessary carbs (white bread, desserts)
And definately no to saturated fats, and processed foods!!
Look at the Labels ladies, if it has higher amounts of carbs and fat than protein....
Don't eat it!
I maintain my Diet at about 1000 calories a day, but that's all my body needs, and its because I'm usually filling my stomach with low calorie foods all day, but that I feel full because I'm snacking all day. My body is constantly working and working off. My metabolism works faster.
Do what feels best for you, obviously though, do not make it easy for you. Of course its going to be hard!
Ever notice that all those lose weight quick schemes never work??? Because they DON'T!!!
You have to WORK for it, this is just a way of life. We live in a world now where we want exactly what we want immediately, Its not going to happen overnight!!
You have to commit and change your lifestyle completely. Those get thin quick may change your body for a minute...But not in the long run, and that's what we're going for!
Why exactly would you want to see your food's nutrition facts?
Why would anyone want to count calories?
Well, I'll tell you why.
People count calories and pay attention to the nutrition facts of foods because they care about their diet, their weight, their body and their health. That's why!!
See, the single most important factor in getting your weight to do exactly what you want it to do is calorie intake. Not fat, not carbs, not certain foods. It's calories.
Whether your goal is weight loss, weight gain or just maintaining your current weight, the one factor playing the biggest role in making this happen is the number of calories you are eating. This isn't an opinion or a diet fad. This is the proven science of the human body.
Counting calories is the expert-recommended key to controlling your weight, and a Calorie Counter gives you all of the information you'll need to do just that.
What's that? You're not interested in your weight? OK then, how about your health? Just how healthy (or unhealthy) is your diet?
I only ask because, after genetics, the foods you eat and don't eat, play quite possibly the largest role in your health.
For example, how's your fat intake? Is it high in the unhealthy fats that CAUSE heart disease, or is it low in the healthy fats that PREVENT it?
What about your protein and carb intake? And cholesterol and sodium? And fiber, vitamins, and minerals?
I know I know, It probably is sounding very overwhelming for me to ask you all that! Especially if you don't know anything about it, or where to start...This is the TIME and this is the EASIEST way to start by using a calorie counter. It virtually gives you every food you are wanting to know the carolie amount of.
Lets keep going...
Are you eating the healthy foods that contain what your body needs, or are you eating the unhealthy foods that contain the things that will only make you less healthy?
Knowing the nutrition facts of the foods you eat is the only way to ensure that you are eating a healthy diet, and a Calorie Counter gives you all of the information you'll need to do just that.
So, are you convinced that you should count calories?
Are you convinced that you should pay attention to the additional nutrition facts of your food? Are you convinced that doing so is the key to not only improving your weight, but improving your overall health in general?
Good!
All that's left for you to do now is use a Calorie Counter to search for your food, see its full nutrition facts, and use this information to improve your diet, your weight,
your body, and your health... for free.
This will be the easiest way to start, because once you get an idea of what is in the food's you are CHOOSING to eat, it will soon become a way of life.
This CalorieCounter I refer to ALL the time, it will give you any food item you are looking for (including specific restaurant meals, and fast food)
Many of you have been asking if I know of any healthy recipes for all kinds of eating...YES!!! A site I'm religious to when I'm cooking is
Calorie King's site, it has ALL the recipes I'm looking for that are healthy, and show me how many calories, fat, carbs, etc. are in each meal! And guess what? They even have healthy meals for children...don't you love that?! I sure do!
Here's what to do:
Depending on your weight, if you are wanting to lose weight, the best goal would be to maintain a healthy calorie intake of a max of 1600 calories a day. That's about 4,
400 calorie meals.
You can mix up the intake however you like, but to start noticing in a week or two's difference on your weight change, I'm telling ya,
maintain the 1600 calories or less and you will see a huge change quickly!
It is a healthy calorie intake. Instead of saying well I can eat WHATEVER, stuff like, cafe rio salad (about 1650 calories) or a Wendy's Chicken Sandwich (about 500 calories) or all sorts of candy...as long as I stay at 1600 cal's.
Why not say, I'm going to fill my day with healthy foods like, raw greens (cucumbers, green peppers, celery, those are all 0 calories) I could snack on that all day.
Than fill my meals with high protein foods like:
fish, (tuna, salmon, halibut) chicken, steak, eggs, cottage cheese, turkey.
Eat the right fruits that aren't too sugary like apples, blueberries, bananas.
Limit your seasoning intake (salt, dressings, sauces)
And just say NO to unnecessary carbs (white bread, desserts)
And definately no to saturated fats, and processed foods!!
Look at the Labels ladies, if it has higher amounts of carbs and fat than protein....
Don't eat it!
I maintain my Diet at about 1000 calories a day, but that's all my body needs, and its because I'm usually filling my stomach with low calorie foods all day, but that I feel full because I'm snacking all day. My body is constantly working and working off. My metabolism works faster.
Do what feels best for you, obviously though, do not make it easy for you. Of course its going to be hard!
Ever notice that all those lose weight quick schemes never work??? Because they DON'T!!!
You have to WORK for it, this is just a way of life. We live in a world now where we want exactly what we want immediately, Its not going to happen overnight!!
You have to commit and change your lifestyle completely. Those get thin quick may change your body for a minute...But not in the long run, and that's what we're going for!
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