"The leader of genius must have the ability to make different
opponents appear as if they belonged to one category."
|
| |
Don't Blame Me If I'm Fat!
In a culture of blame-shifting we often look for someone to blame for our predicament. Being overweight is no different - who is to blame for obesity? "It's the fast food outlets - supplying us with fatty foods" "Our thin-obsessed society is putting all ...
Enzymes, Consult Your Doctor
This compilation of information is Copyright 2005 by http://www.organicgreens.us and Loring Windblad. The references for this series of articles is the author's personal knowledge and experience plus excerpts from several excellent books on enzymes. This ...
The Diet that is not Really a Diet
One can lose weight and not be hungry. The benefits of milk. There is no need to starve in order to lose weight. You can eat as much food as you want, within reason, and lose weight. Just eat the right foods, and that is not too difficult if you know ...
|
|
|
|
| |
Weight loss results from expending more calories than you consume. The only way to lose weight is to eat fewer calories than you use in your daily activities. The only way to achieve permanent weight loss is by adopting a balanced, healthy diet with portions that fit your lifestyle, and engage in regular physical activity. The healthiest, most beneficial diet for you is one that takes your individuality into account. There is no 'one perfect eating plan' - not even one that will work for you 'for the rest of your life'. Your body needs different things at different stages. Illnesses and allergies, high stress periods - all result in changing nutritional needs for your body. Basic Recommendations: The Seven Basic Rules
1. Eat more fruit and vegetables. 2. Reduce intake of saturated fats and cholesterol 3. Cut back on sweets and salt 4. Drink alcohol in moderation, if you must drink at all 5. Learn to eat moderate portions of food 6. Control the number of calories you consume 7. Include physical activity in your daily activities Specifics by Food Group
Carbohydrates
Carbs are the body's main energy source. Complex carbohydrates such as whole grains, legumes and dried beans and grains are a staple of the Mediterranean diet, where heart disease, diabetes and obesity are extremely low.
Recommendation: 45 to 65% of your daily calories should be from carbohydrates. Focus on the complex carbohydrates, milk and fruit, and keep your intake of sugar, white flour and candy low. Cholesterol
Your body uses cholesterol to build and help cells function properly. Typically, our bodies make all the cholesterol needed, and additional cholesterol is deposited on the sides of arteries and organs. Cholesterol is found in meat, poultry, eggs, dairy products and seafood.
Recommendations:
Limit intake of cholesterol to no more than 300 milligrams daily Fat
One of the most concentrated sources of energy--fat--has more calories than protein or carbohydrates. Your body needs it to absorb some vitamins and build healthy cells and neural pathways. The kind of fat is important, though. Trans and saturated fats (from red meats, among other things), can raise your cholesterol level and heighten your risk of heart attacks.
Recommendation:
Aim for 20 to 35% of daily calories from fat. Focus on vegetable oils, nuts and fish oils rather than most animal sources. Fiber
Fiber is the bulky part of vegetables. There are two types of fiber - soluble and insoluble. Your body needs both. Fiber is derived from bran, oats, wheat, green vegetables, apples and other fruits.
Recommendations:
For women: 21 - 25 grams fiber daily For men: 30 - 38 grams fiber daily
As you can see, the real Mayo Clinic diet emphasizes a balanced diet derived largely from complex carbohydrates, fresh vegetables, little meat, and careful choice of fat. They advocate slow, steady weight loss rather than quick, take-it-off-now methods, and strongly suggest that the best eating plans are those that can become the basis for a lifelong change in eating habits. Along with those general recommendations, the clinic's Nutrition Center makes specific recommendations for each food group. Specifically: Protein:
Protein is an essential nutrient for nearly every system in the body. It's contained in your skin, bones, muscles, blood, organs, hormones and enzymes. The major sources of dietary protein are meat, seafood, poultry, legumes, seeds and nuts. Recommendations:
Between 10 and 35% of your daily caloric intake should be from protein-rich sources. An Interesting Exercise
One of the contentions of the Mayo Clinic is that one-size fits all diets won't work for everyone. One of the most helpful parts of their Nutrition Center is their Daily Calorie Calculator. A link on the home page will take you to a Healthy Diet Calculator that will help you calculate a personalized eating plan to help you lose weight.
Here's an example of what your personalized plan could look like: Subject: Female, 225 lbs, 5 ft 6" Recommendations:
Daily calorie goal for weight loss: 1200 calories Sweets and extras: up to 75 calories daily Fats: 3 servings Protein/Dairy: 3 servings Carbohydrates: 4 servings Fruits: 3 or more servings Vegetables: 4 or more servings Further links offer a sample menu at that calorie level, and specific recommendations that will help you lose weight. Those tips include: Increase the ratio of fruits and vegetables in meals Experiment with new foods and combinations. Start with a soup or salad. Learn healthy cooking techniques. Consider energy density of food. Energy density?
The Mayo Clinic defines energy density as the number of calories in food vs. the amount of food. A sugary dessert may have extremely high energy density - in other words, a small serving provides a lot of calories. Consequently, it takes far more of that food to make your body feel full. Foods like broccoli have a much less energy density - 15 calories in a regular portion. You eat far less of it and feel full more quickly. The basic recommendations made by the Mayo Clinic aren't ground-breaking. They advocate sensible eating, low calories and increasing your physical activity. The suggestion to aim for 1-2 pounds lost per week is echoed by nearly every other medically noteworthy institute in the country. It's a real diet - the real Mayo Clinic Diet.
About the author:
Kirsten Hawkins is a nutrition and health expert from Nashville, TN. Visit http://www.popular-diets.com/ for more great nutrition, well-being, and vitamin tips as well as reviews and comments on popular diets.
|
|
|
|
|
|
|
|
|
 For Gateway, thin laptops are not in - Computerworld
January 8, 2009 (Computerworld) While vendors such as Hewlett-Packard Co. , Dell Inc. and Lenovo Group Ltd. are putting their latest laptops on crash diets, Gateway Inc. is boldly dismissing this as a fad. Today, Gateway introduced a pair of consumer ...
High-Fat Diet Converts Beneficial Gene Variant Into A 'Villian' - Med India
The results indicated that the 12 percent of people who carry the so-called Ala12 version of the gene that serves as a master controller of fat differentiation would be more sensitive than most to the amount of fat in their diets. The fat-moderating ...
Brits turning to nip n tuck to shed Christmas bulge - Thaindian.com
London, Jan 8 (ANI): An increasing number of Brits are ditching diets and going under the knife to get rid of their Christmas bulge. Plastic surgeons say that they have already seen a 40 percent rise this year. Apart from liposuction or tummy tucks ...
Pesto peps up budget-friendly bean soup - Miami Herald
Thinking of trimming the budget and waistline after the holidays? This pesto and bean soup is quick, easy on the pocketbook, healthful and delicious. A simple pesto sauce adds body and flavor to the Italian soup. Pesto, made from basil, is considered ...
Low-carb diets may boost attention but blur memory - HealthCentral.com
NEW YORK (Reuters Health) - Low-carb diets may make people's short-term memory a little foggy, but they could improve people's ability to focus and pay attention, new research hints. The key to keeping one's smarts while dieting seems to be not to ...
Fitness More Interesting Than Diets To Searchers - WebProNews
Are people waking up to the idea that exercise is the best way to lose weight? Maybe. Traditionally, Internet searches for burning off those holiday pounds spike the first week of the year. But this year, according to Hitwise, there’s been an ...
The Truth About 10 Trendy New Year's Diets - ABC News
Now that the Christmas cookies and New Year's Eve toasts have been replaced with resolutions and regrets, many people are scouring the Internet for ways to lose the extra pounds they packed on during the holiday season. The Atkins Diet, The Zone Diet ...
|
