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

custom home cleaning Lincolnshire ..
In The News:

Amazon Prime Day shoppers face threats from 120,000-plus scam websites as cybercriminals prepare phishing traps and malware ahead of the July sales event.
Fox News' AI Newsletter brings you the latest on this rapidly evolving technology.
The AEON humanoid robot tackles labor challenges with Nvidia AI, Microsoft Azure cloud and advanced spatial awareness, working alongside industry leaders Schaeffler and Pilatus.
Google's Ask Photos feature brings AI-powered searches to your photo library, letting you find memories with natural language queries while maintaining privacy controls.
The return of blue book exams emerges as universities fight widespread AI academic dishonesty and educators debate whether to ban AI tools or teach responsible usage.
Signs your phone might be hacked include strange behavior, unauthorized texts, battery drain and pop-ups, while protection involves updating software and avoiding public Wi-Fi.
Tokyo startup H2L has launched Capsule Interface technology enabling full-body robot control with muscle sensors, offering immersive remote operation.
The A.I. industry seems set for growing pains as Big Tech companies scramble for solutions to the medium's unprecedented strain on the power grid.
Fourth of July fireworks cause a 60% spike in lost pets, but GPS trackers and AI photo-matching services like Love Lost can help reunite missing dogs with their families.
Protect yourself from jugging, the rising crime by which thieves monitor ATM users and follow them to steal cash, with six practical safety tips to stay alert and secure.
U.S. airlines like Delta, American and United are selling your domestic flight records to government agencies through the little-known Travel Intelligence Program.
Autonomous robots from Uber Eats are rolling out across U.S. cities, featuring LIDAR sensors, secure compartments and all-weather operation for food and grocery delivery.
Costco has expanded into EV infrastructure with new ultra-fast charging stations that can charge most electric vehicles to 80% in 20-60 minutes while shoppers browse the warehouse.
The new Gemini Robotics On-Device AI allows robots to perform complex tasks without internet, offering enhanced privacy, reliability and adaptability for real-world use.
Protect yourself from Amazon phishing scams by spotting red flags like suspicious sender addresses and spelling errors while using Amazon's Message Center to verify communications.
GAC Group's new Govy AirCab flying car combines lightweight design with advanced safety systems and smart cabin technology to revolutionize city travel with an 18.6-mile range.
The Berkeley Humanoid Light (BHL) is a lightweight, open source humanoid robot that anyone can build using 3D-printed parts and off-the-shelf components.
Meta’s new AI chatbot is getting personal, and it might be sharing more than you realize.
A new threat targets both Android and iPhone users: SparkKitty, a powerful mobile malware strain that scans private photos to steal cryptocurrency recovery phrases and other sensitive data.
Thanks to a team at the University of California, Davis, there's a new brain-computer interface (BCI) system that's opening up real-time, natural conversation for people who can't speak.
Privacy risks are hiding in plain sight, as your personal data is likely being collected, tracked, and sold without your knowledge.
VenHub, a fully autonomous, AI-powered smart store just opened at the LAX/Metro Transit Center in Los Angeles.
A woman's Facebook account takeover reveals dangerous social engineering tactics and provides lessons on recovery, avoiding scams and enacting stronger security measures.
Shanghai engineers are using 432 walking robots to relocate a complex, preserving Shikumen architecture while creating space for a modern underground hub and cultural center.
Major healthcare data analytics firm Episource had a cybersecurity incident exposing 5 million patients' medical records and personal information in recent breach.

Trade In Your Diet For A Lifestyle!

Dieting is a pain. I think basically everyone would agree... Read More

The Face of the Waters

The story of creation begins with water. Water is an... Read More

Nutrient Requirements of Women in Sport

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

The Worse Mistakes People Make with Food

There are a number of common food mistakes that costs... Read More

Is Your Food Aging You?

Did you know that the food you eat could be... Read More

That Cookie Might Kill You!

Chances are you may have had a food product that... Read More

The Best Protein Powder

What is the best protein powder to buy? I get... Read More

Reverse Disease and Maintain Optimal Health

PROTEIN DEFICIENT? CHANCES ARE YOU ARE!Did you know that 9... Read More

The Portfolio Diet: The Solution to Heart Disease

What if there was a combination of foods that were... Read More

How Food Affects Mood

Everyone can benefit from understanding how food affects our... Read More

Studies Prove Magnesium Boosts Memory & Learning Ability

According to the National Institute of Health, Magnesium is needed... Read More

Enzymes and Raw Food ? Can You Cheat Time and Stay Young for Longer?

I'm going to be a bit radical here, but know... Read More

Let Your Freezer Be Your Ally!

Most recipes end with instructions to "serve immediately." You could... Read More

The Minefield Of Eating Out On A Gluten Free Diet

Eating out when you are on a restricted diet always... Read More

The Ugly Truth About Food

At any grocery store in North America right now, there... Read More

Finding the Elusive Complete-Protein Source

Images of "protein powder" containers with accomplished bodybuilders on their... Read More

Olive Oil -Not Just for Popeye

Archeological records indicate that man has cultivated the olive tree... Read More

Discover Which Fruit and Vegetables Help Relieve Arthritic Pain

If you or someone you know suffers from rheumatoid arthritis,... Read More

Healthy Eating Habits

I read a lot about the topics of health and... Read More

Alcohol as a Key Ingredient to a Healthy Diet

Evidence suggesting that alcohol is "cardio-protective" first appeared in the... Read More

Protein: Common or Missing Link?

Most of us equate the word diet with calorie reduction.... Read More

The No 1 Reason Why Most Diets Fail & What to Do About It

How many times have you tried to diet/lose weight in... Read More

Summer Sun Cures

With summer comes more sun and with more sun comes... Read More

Eating For Success: Breakfast For The Busy Corporate

The first place that we cut corners when we are... Read More

How to Pick a Trainer ?

Quick Overview- I think the most important thing for people... Read More

move in cleaning service Glencoe ..