A "diet", strictly speaking, refers to a certain collection of food that a person chooses to consume. In this sense, we can consider everyone to be on a diet. But the accepted connotation of the term "diet" today, is a collection of food that is meant to help a person lose weight. This diet is closely linked to the amount of calories that a person deposits in his body. The basic idea is this: if a person eats less calories than his or her body uses, he or she will become thinner; and if the body eats more calories than what his or her body manages to use, he or she will become fat.
Growing fat is a concern of many adults and children would want to diet. They worry about the measurements of certain body parts but they forget about what genetics have given them. You see, not everyone has a perfect body. In fact, many artists (who study the human figure) tend to believe that the majority of the people in this world have imperfect bodies. Some are born with large frames or big bones and some are born with smaller frames. This is why a friend who is not really fat may look bigger than others simply because of his bone structure.
Adults may go on diet, but children should avoid weight loss diets unless prescribed by their Doctor. One of the reasons is that children are still growing and developing. Certain stages in growth will make you grow "fat" and this is normal. What children need are a variety of foods (try to remove processed meals) that will supply all the needed vitamins, minerals, proteins, and carbohydrates. Skipping meals and eating a lettuce-only meals would mean that you are supplying less nutrients to your body and you may get sick or your growth would be stunted. You may even develop serious conditions such as anorexia nervosa or bulimia nervosa. Anorexic people cannot tolerate any food. Each time they put food in their stomach, the body reacts and vomits the food. Anorexic people are dangerously thin because they are already starving. Bulimic people, on the other hand, deliberately throw up the food they have eaten.
If your child thinks they are overweight, go and see your Doctor it is likely your Doctor may prescribe just becoming more active. Join physical sports. Jog or run, instead of walking towards home or to school. What you are trying to do is to burn more calories. Okay, some children may appear too fat that it is no longer healthy. But drastic dieting won’t help. What parents need to do is to consult a doctor. Your Doctor can give the proper advise on how to gain weight at a slower pace, without risking your childs health.
Children should forget about weight loss diets. They should focus on becoming healthier, stronger and always, always, happier!!
Sunday, August 12, 2012
Bespoke Life Fitness Update: Calorie Requirements For Different Body Characteri...
Bespoke Life Fitness Update: Calorie Requirements For Different Body Characteri...: Understanding your body requirements is an invaluable tool for developing fitness. Your daily body requirements include vitamins, minerals, ...
Calorie Requirements For Different Body Characteristics
Understanding your body requirements is an invaluable tool for developing fitness. Your daily body requirements include vitamins, minerals, protein and fibre. Vitamins and minerals are the elements that are necessary for chemical reactions that unlock energy or enable growth. Although your body can store some vitamins, a regular daily intake is important because some of the most vital vitamins, B and C, are water-soluble, so are quickly flushed out of the system.
It's important to ensure your daily food intake includes all the nutrients your body needs.
Water
Drink 6 to 8 glasses of fluid a day to prevent dehydration. In hotter climates and when on holiday, drink more.
Fruit and vegetables
One third of the food you eat every day should be fruit and vegetables - aim for a minimum of five a day, and eat a variety.
Salt
Too much salt raises your blood pressure, so cut down as much as possible.
Fat
Some fat is vital to the body, but eating too much causes weight gain, so choose low-fat alternatives where possible.
The average woman needs around 2000 calories per day to fulfill her body requirements. This calorie requirement rises to 2500 for average men. However, these figures are based on averages and may be completely different for many individuals. If the same person becomes less active then calorie requirements will be lower. For this reason calorie requirements are highly individual and different for the different type of body characteristics such as height, gender, age and activity levels.
Energy is used up in physical work as well as in exercising for pleasure. People who do physically demanding work need to make sure they get enough food to meet their energy needs. It's also important that they find time to rest and relax at the end of the day to let their bodies recover.
Children, and adults with less demanding physical work, have lower calorie requirements than People who do physically demanding work. They should exercise or play a sport to stay fit and maintain a proper weight. Brisk walking, swimming, jogging, cycling or playing ball games are all ideal.
Lack of exercise in the elderly can reinforce age related limitations and handicaps that further reduce physical activity. The elderly should therefore try to take diet according to their calorie requirements, and keep up a comfortable level of physical activity. Gentle exercise such as walking or swimming is ideal. Irregular, strenuous exercise should be avoided.
Those who have been inactive for long periods, especially if this is as a result of illness, should have a health check before starting to exercise or resuming heavy physical work. Activity levels should be built up gradually, taking care not to do too much too soon and fulfilling calorie requirements according to activity levels.
Moderation is the golden rule. Eating in moderation combined with moderate exercise is the best approach for everyone.
Regular exercise and a balanced diet that best meet their body requirements, helps people stay fit and healthy.
When in doubt employ the services of a Fitness Professional who is fully insured and is registered. Check to see if he or she are part of the nationwide registered exercise professionals (REPS) and is a subject matter expert in their field.
It's important to ensure your daily food intake includes all the nutrients your body needs.
- Eat more fruit and vegetables
- Eat more starchy foods such as rice, bread, potatoes and pasta (preferably whole grain varietie)
- Eat less fat, salt and sugar
- Eat some protein-rich foods such as meat, fish, eggs and pulses.</li>
- Eat a variety of foods to ensure your body gets all the nutrients it needs</li>
Water
Drink 6 to 8 glasses of fluid a day to prevent dehydration. In hotter climates and when on holiday, drink more.
Fruit and vegetables
One third of the food you eat every day should be fruit and vegetables - aim for a minimum of five a day, and eat a variety.
Salt
Too much salt raises your blood pressure, so cut down as much as possible.
Fat
Some fat is vital to the body, but eating too much causes weight gain, so choose low-fat alternatives where possible.
The average woman needs around 2000 calories per day to fulfill her body requirements. This calorie requirement rises to 2500 for average men. However, these figures are based on averages and may be completely different for many individuals. If the same person becomes less active then calorie requirements will be lower. For this reason calorie requirements are highly individual and different for the different type of body characteristics such as height, gender, age and activity levels.
Energy is used up in physical work as well as in exercising for pleasure. People who do physically demanding work need to make sure they get enough food to meet their energy needs. It's also important that they find time to rest and relax at the end of the day to let their bodies recover.
Children, and adults with less demanding physical work, have lower calorie requirements than People who do physically demanding work. They should exercise or play a sport to stay fit and maintain a proper weight. Brisk walking, swimming, jogging, cycling or playing ball games are all ideal.
Lack of exercise in the elderly can reinforce age related limitations and handicaps that further reduce physical activity. The elderly should therefore try to take diet according to their calorie requirements, and keep up a comfortable level of physical activity. Gentle exercise such as walking or swimming is ideal. Irregular, strenuous exercise should be avoided.
Those who have been inactive for long periods, especially if this is as a result of illness, should have a health check before starting to exercise or resuming heavy physical work. Activity levels should be built up gradually, taking care not to do too much too soon and fulfilling calorie requirements according to activity levels.
Moderation is the golden rule. Eating in moderation combined with moderate exercise is the best approach for everyone.
Regular exercise and a balanced diet that best meet their body requirements, helps people stay fit and healthy.
When in doubt employ the services of a Fitness Professional who is fully insured and is registered. Check to see if he or she are part of the nationwide registered exercise professionals (REPS) and is a subject matter expert in their field.
If you need the services of someone in the Altrincham, Cheshire area, please feel free to contact me.
Good Luck
Sean
Personal Trainer and Advanced Fitness Instructor
Nutritional Consultant
Thursday, August 9, 2012
Bespoke Life BootCamp Fitness Update: Fight Cancer With These 10 Foods
Bespoke Life BootCamp Fitness Update: Fight Cancer With These 10 Foods: Fight Cancer With These 10 Foods More than a third of all cancers could be prevented by changes in diet and exercise. One of the most...
Fight Cancer With These 10 Foods
Fight Cancer With These 10 Foods
More than a third of all cancers could be prevented by changes in diet and exercise. One of the most important things you can do to reduce your risk is lose excess weight - and one of the best ways to lose weight is through a filling, fiber-rich diet including plenty of fruits and vegetables.
But that's not the reason why the National Cancer Institute recently approved the dietary guidance: "Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases." These foods are packed with antioxidants and other compounds that protect your DNA and fight free radical damage.
Since these substances work synergistically, it's best to eat a variety of fruits and vegetables rather than relying on one particular produce item to serve as a magic bullet against disease. That said, recent studies have uncovered specific benefits in the following foods that would recommend making them a part of any healthy diet.
1. Tomatoes: Lycopene, also found in watermelon and pink grapefruit, has been linked to lower risk of prostate, ovarian and cervical cancer. It also targets the free radical that is implicated in lung and digestive cancers.
2. Broccoli sprouts: One forkful triggers a cascade of antioxidant activity that lasts for days.
3. Berries: Blueberries, cranberries, cherries, raspberries, strawberries, grapes - all rich in anthocyanins that repair and protect DNA.
4. Soybeans: Isoflavones such as genistein may help prevent and treat prostate cancer and may reduce breast cancer risk
5. Tea: Both black and green contain powerful compounds shown in countless studies to lower the risk of several types of cancer (All in moderation of course).
6. Pumpkin: This unsung super-food is a super-rich source of both beta-carotene and alpha-carotene, two hard-working carotenoids that combat lung and ovarian cancer.
7. Spinach: Popeye's favorite may help ward off cancers of the liver, ovaries, colon and prostate. The active antioxidant lutein is also found in kale and other leafy greens.
8. Garlic: Allium veggies (which also include onions and scallions) work to get your body's own antioxidant defense systems in gear. This process provides protective benefits against stomach, esophageal and breast cancers.
9. Pineapple: The enzyme bromelain may inhibit the growth of malignant cells in both lung and breast cancer, while the phenolic compounds also provide a protective benefit.
10. Apples: Can one a day help keep cancer at bay? Studies show quercetin may reduce the risk of lung cancer and impede growth of prostate cancer cells. Other antioxidants together with pectin help halt colon and liver cancer cell replication.
More than a third of all cancers could be prevented by changes in diet and exercise. One of the most important things you can do to reduce your risk is lose excess weight - and one of the best ways to lose weight is through a filling, fiber-rich diet including plenty of fruits and vegetables.
But that's not the reason why the National Cancer Institute recently approved the dietary guidance: "Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases." These foods are packed with antioxidants and other compounds that protect your DNA and fight free radical damage.
Since these substances work synergistically, it's best to eat a variety of fruits and vegetables rather than relying on one particular produce item to serve as a magic bullet against disease. That said, recent studies have uncovered specific benefits in the following foods that would recommend making them a part of any healthy diet.
1. Tomatoes: Lycopene, also found in watermelon and pink grapefruit, has been linked to lower risk of prostate, ovarian and cervical cancer. It also targets the free radical that is implicated in lung and digestive cancers.
2. Broccoli sprouts: One forkful triggers a cascade of antioxidant activity that lasts for days.
3. Berries: Blueberries, cranberries, cherries, raspberries, strawberries, grapes - all rich in anthocyanins that repair and protect DNA.
4. Soybeans: Isoflavones such as genistein may help prevent and treat prostate cancer and may reduce breast cancer risk
5. Tea: Both black and green contain powerful compounds shown in countless studies to lower the risk of several types of cancer (All in moderation of course).
6. Pumpkin: This unsung super-food is a super-rich source of both beta-carotene and alpha-carotene, two hard-working carotenoids that combat lung and ovarian cancer.
7. Spinach: Popeye's favorite may help ward off cancers of the liver, ovaries, colon and prostate. The active antioxidant lutein is also found in kale and other leafy greens.
8. Garlic: Allium veggies (which also include onions and scallions) work to get your body's own antioxidant defense systems in gear. This process provides protective benefits against stomach, esophageal and breast cancers.
9. Pineapple: The enzyme bromelain may inhibit the growth of malignant cells in both lung and breast cancer, while the phenolic compounds also provide a protective benefit.
10. Apples: Can one a day help keep cancer at bay? Studies show quercetin may reduce the risk of lung cancer and impede growth of prostate cancer cells. Other antioxidants together with pectin help halt colon and liver cancer cell replication.
Bespoke Life BootCamp Fitness Update: Are You Lactose Intolerant?
Bespoke Life BootCamp Fitness Update: Are You Lactose Intolerant?: Do you know anyone who can't consume milk or milk-based products? The condition is not uncommon and these people are classified as lactose i...
Are You Lactose Intolerant?
Do you know anyone who can't consume milk or milk-based products? The condition is not uncommon and these people are classified as lactose intolerant.
Lactose is the main carbohydrate or sugar found in milk, and in varying quantities in dairy products made from milk including yoghurt, ice cream, soft cheeses and butter. Lactose (milk sugar) intolerance results from an inability to digest lactose in the small intestine.
Back in the cave-days, the only time a person would ever ingest lactose would be when they were infants getting milk from their mothers. During their adult lives milk was never consumed. Only with the invention of agriculture has milk become readily available to adults. Lactose is unique in that only in milk does it exist as a free form, unattached to other molecules.
What causes lactose intolerance?
Lactose is digested in the small intestine by an enzyme called lactase. This enzyme allows the body to break down the lactose into two simple sugars, glucose and galactose. These are quickly absorbed by the intestine and provide energy for the body. The level of the lactase enzyme varies between individuals, as does the severity of the symptoms caused by lactose intolerance.
What are the symptoms of lactose intolerance?
Symptoms range from milk abdominal discomfort, bloating and excessive wind to sever abdominal cramps and diarrhoea.
Substitutes for lactose-containing foods
Lactose intolerance generally isn't serious and can be controlled by some simple changes in your diet. The dietary changes for lactose intolerance should include the exclusion of those foods highest in lactose. There is now a wide range of fresh soy milks, yoghurts and ice creams which are lactose free and calcium enriched. Many dairy foods actually have little or no lactose so you can continue to enjoy them.
The power of soy protein
Soy-based products are on the rise for very healthy reasons. The humble soybean boasts some extraordinary benefits. Lactose-free, soy protein is a "complete protein" which contains all 9 essential amino acids in the right balance to meet your body's needs. Soy protein is the only plant protein that is complete. This makes it a great substitute for many meats, allowing you to eliminate more saturated fat and cholesterol from your diet.
While soybeans have much to offer from a protein perspective, it is because they contain so many nutrients, such as isoflavones, that they are now the centre of so much attention. Soy protein enhances the body's ability to retain and better absorb calcium into the bones. Soy isoflavones help by slowing bone loss and inhibiting bone breakdown.
Lactose is the main carbohydrate or sugar found in milk, and in varying quantities in dairy products made from milk including yoghurt, ice cream, soft cheeses and butter. Lactose (milk sugar) intolerance results from an inability to digest lactose in the small intestine.
Back in the cave-days, the only time a person would ever ingest lactose would be when they were infants getting milk from their mothers. During their adult lives milk was never consumed. Only with the invention of agriculture has milk become readily available to adults. Lactose is unique in that only in milk does it exist as a free form, unattached to other molecules.
What causes lactose intolerance?
Lactose is digested in the small intestine by an enzyme called lactase. This enzyme allows the body to break down the lactose into two simple sugars, glucose and galactose. These are quickly absorbed by the intestine and provide energy for the body. The level of the lactase enzyme varies between individuals, as does the severity of the symptoms caused by lactose intolerance.
What are the symptoms of lactose intolerance?
Symptoms range from milk abdominal discomfort, bloating and excessive wind to sever abdominal cramps and diarrhoea.
Substitutes for lactose-containing foods
Lactose intolerance generally isn't serious and can be controlled by some simple changes in your diet. The dietary changes for lactose intolerance should include the exclusion of those foods highest in lactose. There is now a wide range of fresh soy milks, yoghurts and ice creams which are lactose free and calcium enriched. Many dairy foods actually have little or no lactose so you can continue to enjoy them.
The power of soy protein
Soy-based products are on the rise for very healthy reasons. The humble soybean boasts some extraordinary benefits. Lactose-free, soy protein is a "complete protein" which contains all 9 essential amino acids in the right balance to meet your body's needs. Soy protein is the only plant protein that is complete. This makes it a great substitute for many meats, allowing you to eliminate more saturated fat and cholesterol from your diet.
While soybeans have much to offer from a protein perspective, it is because they contain so many nutrients, such as isoflavones, that they are now the centre of so much attention. Soy protein enhances the body's ability to retain and better absorb calcium into the bones. Soy isoflavones help by slowing bone loss and inhibiting bone breakdown.
Monday, August 6, 2012
Bespoke Life BootCamp Fitness Update: Eat a Variety of Veggies for a Healthier You
Bespoke Life BootCamp Fitness Update: Eat a Variety of Veggies for a Healthier You: Goverment food guidelines recommend that individuals over the age of 5 should eat at least five servings of fruits and vegetables each and e...
Eat a Variety of Veggies for a Healthier You
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When you take into account how much a serving really is, it is actually quite easy to get five to nine servings of fruits and vegetables per day. For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how low the prices usually are, it is easy to see how easy to reach this daily goal really is.
One great way to get the nutrients you need from fruits and vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every color of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet every day.
When shopping for fruits and vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.
Finding new recipes is another great way to ensure you get those five servings of fruits and vegetables every day. Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies.
New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.
Many people mistakenly think that they do not need to eat at least five servings of fruits and vegetables every day if they just take a vitamin supplement. Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.
In addition, fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day.
So don’t forget to get your five servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.
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