Category Archives: Healthy Living

Good eating habits.

Happy Holidays!

Hello Everyone.

Carolyn Small here…

…please take a few seconds to view the short video below.

We hope your season is filled with joy, peace, and happiness.

And, we wish you much success in the coming year.

We would also like to say thank you for your support during 2010
and we look forward to being of greater service to you in 2011.

Take care.

Be Safe.

Best regards.

Carolyn

Exercise-and-Nutrition

Author: C. Small

Want to Eliminate that Tired…Worn Out…Unhealthy Feeling?  Want to look good in clothes that actually fit?  You can do these things and a whole lot more by achieving a healthy lifestyle.  Don’t wait another day!  Learn how to get fit inside and out through good nutrition and exercising the safe way using the right equipment; and get lasting results.

Eating right, using the right supplements and exercising can help you manage your weight, whether you’re over or under weight.  And, getting and staying in shape will help prevent potentially life threatening diseases.

Start With Good Nutritionnutrition_fruit_header

Good nutrition is essential for you and your family’s overall well-being.  Start making small changes in your diet and before you know it, you’ll be on the road to a healthier family with long lives ahead of you.

Get Your Weight In Check

We can show you how to manage your lifestyle to better manage your weight, reduce your risk for heart attack and other serious diseases or conditions.

swimming Exercise & Fitness

Swimming, cycling, jogging, skiing, dancing, walking and dozens of other activities can help      your heart and improve your fitness.  Whether it is included in a structured exercise program   or  just part of your daily routine, all physical activity adds up to a healthier you.

A Healthy Lifestyle Begins on Day 1

The American Heart Association is working to raise public awareness about the serious threat0109family_kids_fitness posed by childhood obesity.  Learn more about the various ways you can become involved in improving children’s health.  Baby fat may look cute on new borns and toddlers, but it can signal the beginning of lifelong health problems.

REMEMBER you hold the key to a healthier you.  So start today; learn the small life style changes that you can make to help prevent heart disease, obesity, diabetes and stroke….and lead to a healthier, better looking you…a “you” that you will be proud of.  Be the example for your family! Start your journey today with Yummy Healthy Tummy – Kids Healthy Eating Guide or Hungry Girl 1-2-3: The Easiest, Most Delicious, Guilt-Free Recipes on the Planet now.

About the Author: C. Small is the Owner/Manager of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training. Our desire is to educate you on the dangers of obesity and help you achieve a healthy lifestyle by combining the right exercises with good nutrition, so you can lose weight and especially lose fat to feel, look, and be healthier.


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FINE PRINT
This policy is valid from 12 November 2009.  This blog is a personal blog written and edited by me, C. Small.  For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions.  However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content.  Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products.  The views and opinions expressed on this blog may not be my own, but I agree with them.  Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.  This blog does contain content which might present a conflict of interest. This content may not always be identified.

Weight Loss: Healthy Weight Maintenance Information

Author:  Shane Craftonfoodpyramid

When purchasing any weight loss product, it is important to do your research.  Many people are exchanging their opinions about Weight Loss on DietBlogTalk.com.

For an additional source, check out Weight Loss on the very popular Sensational.com

Why It Is Important To Maintain A Healthy Weight

There is a simple way to keep you heart, mind and body overall in good health:  maintain a weight appropriate for your build, gender and age.  Though it may seem like a simple matter, a healthy weight can prevent heart disease, high blood sugar and cholesterol, certain kinds of cancer, and depression; this is not to mention the obvious improvement in overall appearance and self-image.  And despite what many people think about losing weight, it can be quite simple—a routine of healthy eating and daily exercise plus proper supplementation is often enough to take off and keep off extra weight.

What To Look For In A Diet

A diet that is designed around healthy and permanent weight loss will be based on nourishment rather than deprivation.  People who reach a healthy weight and maintain it usually do so by eating a well-rounded diet of fresh foods from each food group.  Such a diet serves two purposes for the dieter by keeping hunger at bay while also stimulating the metabolism to burn faster.  Diet guides, weight loss cookbooks, and structured meal plans can provide resistance bandsdieters with a way to stay focused on their goals.  Exercise, too, can become easier when certain resources are employed.  At-home exercise equipment is often a good way to exercise, as it is convenient for the dieter; workout DVDs and book-based programs provide a similar benefit.  As long as the dieter is keeping up her heart rate for at least 30 minutes at a time, she can assume it has been a productive workout that may lead to weight loss.  It is recommended that those losing weight stay active nearly every day in order to experience continuous benefits (fat being turned to energy, a faster metabolism, creation of lean muscle, etc).  You may also want to try one of the proven weight loss supplements now available.  When used in conjunction with diet and exercise they can offer some good assistance.  Look for one with ingredients that burn fat and help to control the appetite and cravings.

Where To Find Good Information

Any dieter seeking free information can find what they’re looking for online—there are many sites devoted to dieting, exercising and the products that make weight loss easier.  You can tell a reputable weight loss site based on its affirmation of eating well and staying fit as the keys to weight loss; another indication is its unbiased look at supplements and equipment.  A product site should feature comments from consumers or a user-run rating system. Message boards and forums that allow dieters to post can also be a great place to ask questions or find encouragement from others who are losing weight.

Conclusion

Thankfully, the increase in obese and overweight people has been met with the creation of new resources to help all people lose weight.  Maintaining an ideal weight yields so many benefits, from a great looking body to a healthy heart, that there is no reason to not start on the path to weight loss right away.  Let today be the day you gather weight loss resources (cookbooks, guides, meal plans), exercise supports (equipment, DVDs, books by the experts) and online information so you can begin burning fat, defeating your cravings and working your way to a better you.

Article Source: http://www.articlesbase.com/weight-loss-articles/weight-loss-healthy-weight-maintenance-information-810700.html

About the Author:  Shane Crafton is a diet editor, whose team specializes in health, fitness and weight loss reporting.

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FINE PRINT
This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Let’s Get Started towards a Better You, Part 1

Author:  C. Smallat home

Isn’t it time you did something about the way you look and feel?  Want to Eliminate that Tired…Worn Out…Unhealthy Feeling?  Have you ever thought about doing something to boost your energy-level, mental acuity and self-esteem?  Want to look good in clothes that actually fit?  You can do these things and a whole lot more by achieving a healthy lifestyle.  Don’t wait another day!  Learn how to get fit inside and out through good nutrition and exercising the safe way with the right equipment, for lasting results.  Learn how eating right, using the right supplements and exercising can help you manage your weight, whether you’re over or under weight; and how getting and staying in shape will help prevent potentially life threatening diseases.

Are you ready?  Let’s go.  First, check with your doctor to ensure that you can safely exercise without restrictions.  Once you get the green light, you must make the personal decision to begin an exercise plan and commit to making it a priority in your life.  It’s also important to have a support team especially when you’re just starting a workout program.  Your team can help you stay on track by providing guidance and motivation.  Keep in mind however, that you did not get the way you are overnight.  It’s going to take time to develop new habits, so stay positive.  If you “fall off the wagon” get back up and start again right away.

You might also consider several sessions with a qualified personal trainer to learn what to do to reach your fitness goals.  A personal trainer can help you set your fitness goals and design a workout program specifically for you.  Don’t forget that there is no right or wrong way to stay active.  Just make sure that your goal(s) is/are realistic and measurable in a way that you will see your progress.  For example if your starting point for crunches is 1 on Day 1, you may set a goal to increase your reps to 10 by Day 8.

Now let’s get started.  Find something that works for you whether it’s biking to work, walking after a meal, joining a sports league, exercising while watching TV, or training for a marathon.  Life provides many opportunities to be active – we just have to recognize them.

I know that in trying to balance school, jobs, relationships and all of the other demands of your daily life, physical health is often the last item on your agenda.  However, if you make physical fitness and healthy lifestyle a priority, you will find more energy and enthusiasm for the other areas of your life; and, with more energy you might find that you can do a little bit more each day, such as spending more time with your family or that special someone.

REMEMBER you hold the key to a healthier you.  So start today.  Learn the steps, that is the small life style changes that you can make to help prevent heart disease, obesity, diabetes and stroke….and lead to a healthier, better looking you…a “you” that you will be proud of.

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P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner
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Optimum Health Foods

Author: Patrick Carpenhealthy-foods

It is a widely accepted idea that some foods do more good to your body than others. In other words, some foods are healthier to eat than others. In this article, I set out to examine some of the natural nutrition sources that experts consider to be exceptionally “healthy” for your body. Remember, you are what you eat!

The Apricot is number one on my list. Apricots contain beta-carotene which helps to prevent free radical damage and gives protection to the eyes. An average sized apricot gives you 17 calories, 0 fats, and 1 gram of fiber. They may be eaten dried or soft.

Next, I’ll strongly recommend the mango fruit. Accounting for approximately 50 percent of all tropical fruits produced worldwide, mango is one of the most extensively exploited fruits—for good reasons. A medium sized mango packs 57 mg of vitamin C—almost your entire daily dose. Considered a model “superfruit”, it boosts your immune system and helps prevent arthritis.

The average sized cantaloupe contains 177 mg of vitamin C—almost twice your recommended daily dose. Half a melon contains approximately 853 mg of potassium, 97 calories, 1 gram of fat, and 2 grams of fiber. The potassium in the cantaloupe helps to lower blood pressure.

Tomatoes, according to a review published in the “Journal of the National Cancer Institute” has been linked (although by limited evidence) to the prevention of certain types of cancer. One medium sized tomato contains 26 calories, 0 fat and 1 gram of fiber.

In the vegetables category, I’ll choose to start with onions. A cup of onions provide 61 calories, 0 fat and 3 grams of fiber. Onions are known to prevent cancer, according to studies. They have been used in Chinese medicine to treat coughs, angina, bacterial infections and breathing problems. The World Health Organization (WHO) supports the use of onions for the treatment of poor appetite and to prevent atherosclerosis. Onion extracts are also recognized by the World Health Organization for providing relief in the treatment of coughs and colds, asthma and bronchitis.

Next in my vegetables list is broccoli. One cup of chopped broccoli contains 25 calories, 0 fats and 3 grams of fiber. Broccoli is rich in a wide array of nutrients with a substantial amount of vitamin C and beta-carotene. Half of the fiber in broccoli is soluble, and half insoluble, helping to meet your needs for both types of fiber. Broccoli belongs to the family of cruciferous vegetables– which are known for reducing the risk of many types of cancer.

Spinach is recommended for its high calcium and iron content. In addition, spinach is an excellent source of vitamin K, vitamin A, manganese, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorous, zinc, and vitamin E. This vegetable also contains omega-3 fatty acids in a fairly good proportion. The carotenoids in spinach helps fend of macular degeneration, which is a major cause of blindness in elderly people. One cup of spinach provides 7 calories, 0 fats and 1 gram of fiber.

In the “grains, beans and nuts” section, I’ll choose to start with “peanuts”. Peanuts, and other nuts, can lower your risk of heart disease by 20 percent. One ounce contains 166 calories, 14 grams of fats, and over 2 grams of fiber.

The pinto bean is another highly recommended potassium rich health food. Half cup of pinto beans provides more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup gives 103 calories, 1 gram of fats, and 6 grams of fiber.

Skim milk is a great source of vitamin B2, which is important for good vision and, along with vitamin A, could protect against allergies. It also gives calcium and vitamin D. One cup contains 86 calories, 0 fats, and 0 fiber.

In the “seafood” category, the salmon is strongly recommended. Like all cold water fish, salmon is an excellent source of omega-3 fatty acids. Omega-3 fatty acids have been proven to help reduce the risk of cardiac diseases. A 3 ounce portion of salmon contains 127 calories, 4 grams of fats, and 0 fiber. Two other great sources of omega-3 fatty acids in the “seafood” category are mackerel and tuna.

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How Cycling Can Improve Fitness

Author: John Philipcycling x 2

With so many different machines out there in the gyms across the country, many people tend to forget about the easiest, cheapest, and the best way to get into shape. A cycle exercise, such as riding your bike, is a great fitness routine to get into. Health should be the number one priority for people because there is nothing more important. The healthier you are the more you will get out of life in the end.

One of the most obvious benefits to cycle exercising is that of getting out into the world and enjoying the scenery while getting all of that fresh air. Breathing that clean air is another thing that is excellent for your health. Instead of staring at the same four walls at the gym and smelling all of that stale sweat, you could be watching the blue skies and getting all of the fresh air you could ever want.

Another reason why this type of exercising is so beneficial is because it is low impact. Those who have a little trouble with their joints will enjoy this exercise, as the motion of the exercise of cycling does not stress the joints too much. You will be able to exercise for a much longer period of time this way. Those trying to get their joints back to tip top health after joint surgery find cycle exercises to be a great rehabilitation path.

There are also many cardiovascular benefits that come with cycle exercising. By increasing your fitness level, you will lower your risk of arteriosclerosis and heart attacks. Also, this sort of fitness routine will help you drop those unwanted pounds you have wanted to shed for some time now. And since those who are in need of dropping a few pounds may not be used to working out, cycle exercise is wonderful because it provides a slow warm up. You can easily start slow and then gradually increase your speed and resistance as time moves on.

Variety is the spice of exercise. It is very easy to end up bored and tired of the same old exercise routine day after day. No matter how important fitness is to your health, you can easily lose interest in the entire thing should you become bored. With cycle exercising you can switch your scenery whenever you like which means you never have to be bored with your exercise routine again. The more interesting you can make your workout the more you will enjoy the overall experience and the more you will stick with it.

So if you have not already gave cycle exercising a try for yourself then there is no better time than now. When it comes to your health, it is important to take action and stick with it. Even though it may be hard to get into a routine in the beginning, just hang in there. It will eventually become second nature and you will actually feel out of sorts if you miss a day of cycle exercise.

How Cycling Can Benefit You

Author: Marcus Petercycling

There is no debating the fact that cycling is perhaps one of the best ways to commute smaller distances considering the health and environmental benefits it offers. We all know that cycles produce no carbon dioxide or other harmful emissions, are easy to park, produce no noise, are easy to maintain and can help rev up your health. But apart from these obvious advantages there are many other far-reaching benefits that cycling has to offer. Let’s look at a few of them here.

1.) Biking burns calories: It does not take gas to run a bike. The only fuel that cycling burns is your own calories! The more you ride your bike the more calories you burn and the more fuel you save. This directly helps you save more. So if you look at it, the benefits here are three fold. You save money, improve your health and help the environment at the same time.

2.) Helps reduce noise pollution: Although modern cars produce very less noise a collection of cars can raise the noise levels significantly especially given rush-hour conditions where the noise increases also because of the honking. Road bikes on the other hand produce no noise and there is no way they can lead to a traffic jam situation.

3.) Cycling helps you reach your destination faster: Believe it or not, cycling can help you reach your destination faster as compared to a car given a traffic jam or rush hour situation. Cycles have an advantage of moving faster through stagnant traffic helping you reduce your commute stress and time.

4.) Cycling can make you forget your sorrows: You heard that right. Cycling can help you forget your sorrows. How you ask? Cycling like any other forms of exercise helps increase the levels of endorphins in your body. Endorphins are euphoria producing hormones that help you get a sense of wellbeing by boosting your mood.

5.) Helps you appreciate nature: While commuting in a car we tend to miss out on so much that mother nature has to offer. There is no way someone commuting in a car can enjoy the scenery around him. Cycling on the other hand helps you experience the beauty of the locales. You can smell the nature around you, be it the fertile damp earth, the flowering trees or newly mown grass.

6.) You get to make new friends: Fellow cyclists can make great friends given the fact that they are sure to have similar thoughts as you do towards protecting the environment and staying healthy. A survey among cyclists reveals that deep friendships often result among cycling enthusiast because of the common ground they share.

7.) Cycles are easier to manufacture and maintain: Cycles can be manufactured with a fraction of elements required to manufacture a car. This is another reason why cycles are eco friendly. They are also a lot easier to maintain as compared to a car.

These are just a few of the many benefits that cycling has to offer. So if you have still not got yourself a bike, it is high time you start thinking about getting one.

Sport Nutrition: Eat your Way to the Top of your Sport

Author: George Mellosports nutrition

There are many factors that affect your performance, but one of the keys is having your body in top condition and provided with the best nutrition.  While most people understand that nutrition is a major factor in keeping our bodies healthy,  sport nutrition requires eating healthy to an even higher level .  A wise athlete recognizes that sport nutrition is very important and is something to be taken seriously if they want to maintain good health.

While most experienced endurance athletes know the importance of eating and drinking enough calories, some do not consume enough nutrition for their sport . When establishing a proper nutrition plan for endurance athletes, you still need to factor in exactly which sport they are training for competition.  While most people eat to satisfy their hunger and remain healthy,  sport nutrition is designed to make your body perform its best.

When establishing a diet for an athlete, it is best to consult a professional sport nutrition expert.   A good place to start planning meals and menus as an athlete is with a sport nutritionist if you do not know how to do so yourself . Another good option would be to try some of the diets given by the professionals that have already achieved what you’re striving to do.  Feed your body with low nutritional and sugary garbage and see how fast you will begin to feel out of shape.

Very cheap food supplements will not give your body the proper nutrition when you are eating to maintain a diet for a particular sport.   When it comes to potentially performance-enhancing supplements, one option is to, consult a sport nutrition expert for help. Another good place to obtain more information on sports nutrition is the internet; here you will find journals from different sport nutritionist.  You can often find sports nutrition presentations and booklets placed all over supplement and nutrition stores as well.

While most people would love to have the problem of not eating enough for their body, it’s quite common for endurance athletes to lack the proper nutrition. Ensuring you are receiving all the correct nutrients and vitamins is the correct way to maintain a healthy and balanced diet . There are a surprisingly large number of myths about sport nutrition and nutrition in general floating around all over the place. Ensuring you receive the correct nutrition will encourage your success in any sport or non sport activity that you participate in, so  be sure to educate yourself and find the plan that will work best for you.

Health and Wellness Coaching

Author: ravi trikentipsheet-wellness-coach-TJ01

Do you find it challenging to stay motivated when endeavoring to make changes to your health? Are you aware that changes must be made in your daily life but you do not know where to begin? If so then Health and Wellness Coaching might just be the solution you have been seeking.

Health and Wellness Coaching is a service offered by trained professionals who work with you individually to assist you reach your Wellness goals. Health and Wellness Coaching motivates, guides, and supports a person in order to reach sustainable behavioral changes by offering creative solutions to their problems.

Health and Wellness Coaching provides individually designed programs to meet your unique needs by focusing on physical, mental, and emotional health. They assist you become proactive in your life by removing unhealthy behaviors and making Wellness a priority.

Benefits of Health and Wellness Coaching for Your Staff Members

Staff Members can benefit from Health and Wellness Coaching in a variety of ways. Health and Wellness Coaching can assist individuals decrease major health risks in their lives by changing high risk behaviors. Some of the many reasons why employees work with Wellness Coaches are to get in shape, lose a little (or lot) of weight, reduce stress, stop using tobacco, and design balance in their lives. Wellness Coaches aid individuals with current health problems as well as preventing future health issues.

Because each program that a Wellness Coach designs is unique to suit the needs of the individual, they can be sure that it’ll be a program that is right for them. Most busy employees mistakenly believe that they do not have the time for Health and Wellness Coaching. Fortunately Health and Wellness Coaching professionals are able to offer their services in a variety of convenient ways. While electronic Health and Wellness Coaching through the use of e-mails and instant messaging has become a popular method due to its convenience, telephone and face-to-face interactions may also be used. Staff Members have the ability to reach their goals and improve their lives through the assistance of Health and Wellness Coaching.

Benefits of Health and Wellness Coaching for the Company

The overall benefits of Health and Wellness Coaching for a business are remarkable. Staff Member high risk behaviors such as tobacco use and obesity cost companies millions of dollars every year. These high risk behaviors often cause preventable illness and keep employees from coming to work. Health and Wellness Coaching guides, supports, hold individuals accountable, and ensures that they receive continued motivation to assist them reach their Wellness goals and eliminate unhealthy behaviors in their lives.

By implementing Wellness Plans and using Health and Wellness Coaching in their companies, employers reduce the risk of preventable illness in their companies. This improves the overall health of employees, reduces healthcare and insurance costs, decreases absenteeism, and ultimately enhances performance and productivity. When employees experience the benefits of higher levels Wellness in their lives it causes an improvement in job attitude, energy, and morale. Companies that utilize Health and Wellness Coaching for their employees experience the benefits of higher productivity.

Wellness Coach

Wellness incorporates many facets of our daily lives. From the amount of sleep to the water we drink, to the food that we eat and the activity that we maintain, our health is dependent upon many factors of our lifestyle. Working to improve our Wellness can be challenging to reach on our own. That is why we can utilize the assistance of a Wellness Coach.

What’s a Wellness Coach?

A Wellness Coach is a highly educated professional who is trained in behavioral change. Wellness Coaches generally have degrees in Exercise Science, Health Education, Exercise Physiology, Counseling and Education. A Wellness Coach assists individuals in recognizing current health concerns as well as preventing future health related issues. These professionals work with individuals in a variety of ways including; face-to-face, phone, via instant messaging and / or email. The latter of those is also referred to as electronic Health and Wellness Coaching and is the most efficient and cost effective method of working with a Wellness Coach. No matter what method is used for communication a Wellness Coach provides a personalized program specifically designed to address the needs and concerns of each personal client.

In what ways can a Wellness Coach assist me?

Most individuals maintain several healthy habits in their lives. One person may be a fitness enthusiast; another may abstain from alcohol and tobacco; while another may maintain a healthy daily diet. However, overall Wellness is much like a puzzle, and a high level of health is only achieved when each piece of this puzzle is in place. A Wellness Coach will aid an individual in correcting his/her missing piece of the puzzle. An web-based Wellness Coach may address the needs of sleep deprivation, stress management, diet, or any number of health related issues. The Wellness Coach will motivate, guide, and offer valuable resources to offer individuals with the necessary tools to make life changes.

How is a Wellness Coach unique?

A Wellness Coach serves a distinctly different purpose than a personal trainer, a counselor, or a supportive family member or friend. First, a Wellness Coach is an expert in his/her personal field. When a client determines the need for a Wellness Coach he or she will complete a Health Risk Assessment (HRA). based on this assessment the individual will be assigned a Wellness Coach specifically selected to address his/her individual needs. Next, a Wellness Coach is available electronically 24 hours per day. Through web-based communication individuals have the opportunity to contact a Wellness Coach as much or as little as he may like. Communication with a Wellness Coach may range from daily to weekly, and can occur by e-mail, journal or a combination of both. Finally, a Wellness Coach is trained to aid in changing the way that the individual thinks and the way that they view themselves. A Wellness Coach maintains the purpose of helping the individual to work towards achieving a higher quality in life. This happens by addressing the cause of a certain problem rather than simply addressing the effects of a problem. A Wellness Coach will assist individuals recognize their needs, determine goals, and take the necessary steps towards achieving these goals.  While

Wellness are growing concerns in our daily lives, it may seem challenging to make the time to educate oneself and address the needs or our well being. Working with the assistance of a Wellness Coach enables us to emphasis on our personal needs and make progress towards changing.

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Basics of Bodybuilding Nutrition

Author: Jim Atilsonsports nutrition

Some subjects are too confusing and harder to understand, such as; Math, Chemistry, Biology, and in the case of bodybuilding, Nutrition. There is more to bodybuilding and building muscle than just lifting weights. A very important part of the process of gaining muscle, along with sufficient rest, is Bodybuilding Nutrition. Fortunately, to achieve your fitness and weight lifting goals, you do not need a degree in Nutrition. Instead, all you need is to have an open mind and willingness to learn as much as you can about it. Now, lets go ahead get started with the basics of bodybuilding nutrition.

Most people use the terms Nutrition and Supplements interchangeably. They assume that by using over-the-counter supplements their nutritional needs will be taken care of. Nothing is farther from the truth. There is a big difference between bodybuilding nutrition and supplements. In addition, supplements should be used very sparingly, if not at all. However the topic of supplement use is a totally different one all together.

You may be wondering, if we are not going to talk about supplements, then, what this article is all about? Well, for those who are not familiar with what bodybuilding nutrition is all about, it consists of four basic components; Proteins, Carbohydrates, Fats and Water. Now, let’s go ahead and examine each of the components briefly.

Proteins:

Proteins and Amino Acids go hand in hand. Protein is made up of amino acids and amino acids are the building blocks of muscles. And they constantly build, repair and maintain your muscle tissues. So, in order to achieve your bodybuilding and fitness goals, you should be consuming sufficient amounts of protein a day, which is usually about 1-1.5 gram(s) of protein per pound of your body weight. You may be wondering, what kind of sources should I get my protein from? Well, you have a variety of sources to choose your proteins from like; beef, fish, poultry, eggs, turkey, tuna and soy protein.

Carbohydrates:

Carbohydrates are your body’s main source of energy and they also provide your brain with the energy it needs in the form of glucose. There are two types of carbohydrates; simple and complex. Simple carbs are digested fast and most likely to be stored as fat. Whereas, complex carbs are digested over a period of time and contain a higher concentration of dietary fibers.

Carbohydrates play a vital role in developing muscle mass. There are simple guidelines you should adhere by with carbs;

1)Choose complex carbs over simple carbs; Complex carbs come from such sources as;potato, brown rice, oatmeal,etc. Complex carbs have a tendency to keep your blood sugar levels in check and since they burn slowly, they can act as a longer lasting energy source, especially for your workouts.

2)Since your body uses carbohydrates for energy, then, it is only logical to consume some carbs before and after your workouts. A norm is usually an hour before and no later than 1/2 hour after your workouts.

3)Did you know that even though fruits are a healthy choice, they are made up from simple sugar(carbs). If you did not know, simple sugar turn into fructose, then, stored in the body in the form of fat. So, for the purposes of building muscle, keep fruit consumption to a minimum.

4)Do not consume carbohydrates by themselves, always have carbs with proteins. By doing so, will help you minimize the chance of carbs being stored as fat.

Fats:

All your cells have some fat in them. Just like your body needs carbohydrates and proteins, it also needs healthy fats to function on a daily basis. Aside from carbohydrates, your body utilizes fats as an energy source as well. And on a more scarier note, the excess fat which is not burned by your body will be stored as body fat.

There are 3 types of fats;

1)Saturated fats; which are often associated with heart disease and high cholesterol levels.

2)Polyunsaturated fats; are fats that are found mostly in vegetable oils.  3)Monounsaturated fats; which have a positive effect on cholesterol levels.

Among some of the benefits of healthy fats are a young looking skin and hair and healthier joints. Remember your daily intake of healthy fats should not exceed 20% of your calorie intake.

Water:

It is widely known that our bodies are made up of 70% of water, and without it we simply cannot survive. Having said that, you do not want to start consuming excess water as well. A simple way of figuring out your daily water need is by multiplying your body weight by 0.66. The end result, then, would be the amount you need in ounces on a daily basis.

In conclusion, here are 5 basic nutritional guidelines to follow which may be helpful in achieving your bodybuilding goals.

1)Stay away from unhealthy fats and simple carbohydrates.

2)Throughout the day eat smaller portions of food and eat frequently(4-5 times).

3)It is OK to use protein shakes, especially after workouts and sometimes in between meals when you can not consume “hard food.”

4)Drink plenty of water

5)Get enough rest and sleep.

There is no question that nutrition as a whole plays a very important part in building muscle and losing weight. And due to its “complexity” it is also one of the subjects that most people are shying away from, but, what they seem to be forgetting is that without proper nutrition all of their hard earned gains will ultimately come to a halt. In my opinion, the only remedy to this “problem” is through research and willingness to learn. Ask questions and exchange information about the basics of bodybuilding nutrition with your peers. In the end, there is no reason that you should not be improving, let alone regressing.

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Click Here! And discover unique training concepts which result in consistent gains in lean muscle mass – exactly which supplements are worth while & how to fuel your body in a manner which triggers your body’s own muscle building hormones naturally.
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FINE PRINT

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