Drug testing

Seven Habits of Highly Healthy Eaters

"What exercises can I do to ?? As fitness professional I hear these words often. It doesn't matter if the sentence ends with, "get bigger muscles", "firm up my butt" or "flatten my stomach". My initial response is always the same. "Well, what are you eating? In terms of physical fitness exercise is only part of the equation. Proper nutrition is vital regardless of the specific fitness goal.

If you want to maintain energy levels, achieve or maintain optimal weight and lower risk of disease, a healthy diet is imperative. It doesn't matter if your goal is fat loss, body shaping, mass building, improved athletic performance or just maintaining a healthy lifestyle; the following tips will help build healthy habits that will allow you to fine tune your body and feel great.

1. Eat 5 - 6 Smaller Meals a Day.

This practice will allow your body to utilize the food you eat more efficiently. More of your food will be used for providing energy, building muscle and maintaining healthy tissue, while less will be stored as fat. If your goal is weight loss, this is a great way to reduce calories without loosing energy or feeling hungry. If you are looking to gain lean muscle mass, eating more frequent meals will allow you to take in an increased number of calories without feeling stuffed. This will also insure that the vital muscle building nutrients will be available when your body needs them. Regardless of your fitness goal, eating 5 - 6 smaller meals a day will get your metabolism firing on all cylinders and give you the energy needed to reach your goals.

2. Do Not Skip Meals.

Skipping meals often leads to extreme hunger which can lead to "binge" type eating. The body can only process and utilize so much food at a time. It doesn't matter if you're only eating one or two meals a day. If you eat too much at any given meal, much of what the body doesn't use will be stored as fat. Here's another important reason not to skip meals. Depriving the body of vital nutrients often leaves one feeling tired and unmotivated (a real workout killer.)

3. Eat Real Food.

Our bodies are designed to metabolize food! Unfortunately the food industry has turned our bodies into chemical processing plants. Grocery store shelves are littered with food products containing non-food additives that are used to color, sweeten, stabilize, emulsify, bleach, flavor and preserve the food. The FDA lists approximately 2800 international food additives and about 3,000 chemicals, which are added to our food. Avoid foods that claim to be "enriched." The only reason processed foods are enriched in the first place is because their process has stripped them of virtually all their vital nutrients. Stick with whole foods including a good variety of fruits and vegetables, whole grains, and lean meats.

4. Read Food Labels.

To be sure you're making good food choices, read food labels. Look at the ingredients, the main ingredients are listed first. If the first few ingredients on the label include processed sugar (i.e. high-fructose corn syrup.) or saturated fat or trans?fatty acids (coconut oil, palm kernel oil, hydrogenated or partially hydrogenated oil, vegetable shortening), you may do well to make another food choice.

5. Pay Attention to Serving Sizes.

Pay attention to serving sizes, it's easy to over load. Weighing and measuring food is a good way to assure you are taking in the proper amount of calories and nutrients. This is especially important if you are on a weight loss or a weight gain program.

6. Eat Slowly and Chew Food Thoroughly.

Chewing food thoroughly aids in digestion, thus reducing the time it takes for vital nutrients to become available for use by your body. Eating slowly gives the stomach time it needs to tell the brain it's full. Taking your time to eat your meal is especially helpful if you are on a reduced calorie diet. It will allow you to eat less, yet still feel satiated.

7. Keep a Food Journal.

Write down everything you eat and drink. Initially include serving sizes along with the number of calories, as well as the amount of macronutrients (fats, proteins and carbohydrates). This will make you conscious of everything you eat while you become educated on the components of a healthy diet. If you are not making satisfactory progress towards your goals, your food journal can provide valuable information needed to make necessary adjustments.

Bill Scibetta, RN, NSCA-CPT
Bill is the founder and President of Precision Fitness ? Personal Training Centers in the Charlotte, NC area and co-author of the book Play Better Longer! ? Peak Performance and Injury Prevention for Golf. Bill is a licensed Registered Nurse as well as a National Strength and Conditioning Association ? Certified Personal Trainer. After spending years practicing in the specialty of Orthopedics and Sports Medicine, Bill has dedicated his career to helping individuals identify and overcome obstacles that stand in the way of optimal wellness and peak physical performance.

For more information visit http://www.lakenormanfitness.com

In The News:

The Stellar Daisy, a massive South Korean tanker that sank in March 2017, was found on the floor of the South Atlantic Ocean nearly two years later, the CEO of an ocean exploration company revealed Sunday.
A strange spider with glowing eyes that lived more than 100 million years ago was recently discovered by paleontologists working in South Korea. 
The intense polar vortex that blanketed the Midwest and made its way to the East Coast with deadly subzero wild chills and snow may have had one benefit: killing off some bad bugs.
Colorado construction workers have made a surprising discovery, unearthing human bones of a Native American man that could date back a millennium.
Skygazers will be treated to the “super snow moon,” on Feb. 19, the largest supermoon of 2019.
In November 2016, astronomers watched a young star some 1,500 light-years away from Earth belch out an explosion of plasma and radiation that was roughly 10 billion times more powerful than any flare ever seen leaving Earth's sun. This sudden stellar eruption may be the most luminous known flare ever released by a young star — and it could help scientists better understand the still-murky process of star formation.
An audacious attempt to find explorer Sir Ernest Shackleton’s ship Endurance has been called off after the expedition team lost an undersea drone beneath Antarctic ice.
“Our wish is to fly this year,” NASA official Thomas Zurbuchen said at the surprise announcement of a new Moon mission overnight. “We want to incentive speed … We want to start taking shots on goal.”
Bones recently found in a Siberian cave have given researchers a new glimpse into the timeline of an extinct human species. The species – known as Denisovans – at one time lived alongside Neanderthals in the same cave, the evidence showed.
NASA's Opportunity Rover has died on Mars.

Green Tea, or not to Green Tea?

Wow! Is it just me or? Wait! Let me start... Read More

Nutrition and Exercise Tips to Walk Away From Death

Recently yet another super-heavyweight Iron Immortal died from a heart... Read More

Fluoride Damages Childrens Bones, Study Says

White-spotted or yellow splotched teeth may reveal more than needed... Read More

South Beach Diet - US vs. World

Diets concern especially Americans as they do have a "national... Read More

Why Fad Diets Don?t Work

Fad diets have been around for more than 50 years... Read More

Fat: The Good, The Bad, and The Ugly

When it comes to planning a healthy diet, fat is... Read More

Turn to Diet for Everyday Ailments

The old clich? that you are what you eat is... Read More

Whats That In My Food!

If you drop a bomb, you kill not only your... Read More

Is Dr. Arthur Agatston Fearing the Loss of Popularity of South Beach Diet?

Dr. Arthur Agatston, the cardiologist who developed South Beach Diet... Read More

Nutrition For Your Young Athlete

Nutrition is extremely important for any young person, especially an... Read More

Organic Food ? The Benefits of Natural and Organic Produce

Having spent most of my life living off of junk... Read More

7 Tips on Using Food Diet Remedies for Your Common Health Ailments

Making simple changes to your food diet can help remedy... Read More

Pharmaceutical Grade Fish Oil -- Why Is It Different?

A flood of scientific evidence about fish oil points to... Read More

Alkalize Your Way to Better Health

Today we're shifting our focus from wealth to health. First... Read More

Fluoride: A Plot to Dull the American Mind

During the Second World War, the Germans used fluoride as... Read More

The Two Faces of Chlorine

If you are like most people, you don't enjoy the... Read More

Starbucks and Children Health Risks

Do you know the risks to daily intakes of Starbucks... Read More

Healthy Eating Myths Shattered

Salt does Not Cause High Blood Pressure. Some things you... Read More

Balanced Diet: Know More on Healthy and Nutritional Balanced Diet!

In this fast paced world, good nutrition may sound very... Read More

Nutrient Requirements of Women in Sport

Female and male athletes respond to training in a fairly... Read More

Why People Get Sick

The body is a marvelous creation, a carbon, oxygen combustion... Read More

Rediscovering Protein - Corrective Action in the American Diet

Protein must be a part of a healthy diet for... Read More

The Importance of Good Nutrition in Keeping Your Smile Beautiful and Your Mouth Healthy

A beautiful smile and healthy mouth actually can come from... Read More

Learn the Basics of a Successful Low Cholesterol Diet

Understanding What a Low Cholesterol Diet isBasically, in order to... Read More

The Skinny on Salt

Salt was used long before recorded history began. One of... Read More

led bulb induction step-dimming Pete's produce ..