Back to Fitness

The idea of the program is to be able for you to develop a consistent approach to fitness as well as a healthy endurance when exercising.

The program's objective is to get rid of the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.

The program first requires your focus and dedication, so therefore you need to be prepared in both mind and of course body.

It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program. It is important that when starting on any weight loss program, one should be positive enough to work for the results.

Some people get impatient easily but long term effects are assured as long as one sticks to the fitness plan at hand. Stretch, stretch and stretch some more.

Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body. It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.

The first week :

The first day of the program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.

By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week.

 On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.

In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset.

The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.

The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.

This is just the beginning though. If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.

This Article was by Michelle At People's Natural Living www.y4upeople.com

Fiber

This is required to help your intestines function correctly; it is not digested.

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:

Helping you feel fuller faster and longer, which can help prevent overeating.

Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.

Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.

The two types of fiber are soluble and insoluble:

Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.

Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It's found in whole grain products and vegetables.

A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

This Article was by Michelle At People's Natural Living 

Mineral Salts

Iron: required to make haemoglobin.

Calcium: required for healthy teeth, bones and muscles.

Sodium: all cells need this, especially nerve cells.

Iodine: used to make a hormone called thyroxin.

Minerals salts are necessary within the body for all body processes, usually in only small quantities.

Iron

Iron, as a soluble compound, is found in liver, kidney, beef, egg yolk, wholemeal bread and green vegetables. In normal adults about 1 mg of iron is lost from the body daily. The normal daily diet contains more, i.e. 9 to 15 mg, but only 5-15% of intake is absorbed. Iron is essential for the formation of hemoglobin in the red blood cells. It is also necessary for oxidation of carbohydrate and in the synthesis of some hormones and neurotransmitters.

Iron deficiency is a relatively common condition, and causes anemia if iron stores become sufficiently depleted. Menstruating and pregnant women have increased iron requirements, as do young people experiencing growth spurts. Iron deficiency anemia may also occur in chronic bleeding, e.g. peptic ulcer disease.

It is essential for the formation of thyroxine and triiodothyronine, two hormones secreted by the thyroid gland.

Calcium

Is also involved in the coagulation of blood and the mechanism of muscle contraction.

Adequate supply should be obtained in a normal, well-balanced diet, although requirements are higher in pregnant women and growing children. 99% of body calcium is found in the bones, where it is an essential structural components. Thus is found in milk, cheese, eggs, green vegetables and some fish.

Sodium

Sodium is found in most foods, especially fish, meat, eggs, milk, artificially enriched bread and as cooking and table salt. The normal intake of sodium chloride per day varies from 5 to 20 g and the daily requirement is 1.6 g. Excess is excreted in the urine.

It is the most commonly occurring extracellular cation and is associated with:

Contraction of muscles

Transmission of nerve impulses along axons

Maintenance of the electrolyte balance in the body.

Iodine

Iodine is found in salt-water fish and in vegetables grown in soil containing iodine. In some parts of the world where iodine is deficient in soil very small quantities are added to table salt. The daily requirements of iodine depends upon the individual's metabolic rate. Some people have a higher normal metabolic rate than others and their iodine requirements are greater. The daily requirement is 140 micrograms.

It is essential for the formation of thyroxine and triiodothyronine, two hormones secreted by the thyroid gland.

This Article was by Michelle At People's Natural Living 

Vitamin B

Water Soluble Vitamins

The water soluble vitamins are all of the B vitamins, or “B complex” and vitamin C. The B vitamins are thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, folate, vitamin B12, biotin, and pantothenic acid. All of the water soluble vitamins are easily lost in cooking water. Because they are water soluble, they are washed out into the water that food is being cooked in. The best way to preserve vitamins when cooking is to use as little water as possible and cook vegetables for as short a time as possible. Save the cooking water, to use in other foods like soup or low fat gravy.

People do not store extra water soluble vitamins in their bodies. When they eat more than is needed, the extra is washed out through the kidneys in urine. Because water soluble vitamins are not stored, eat foods that are good sources of them often.

Vitamin B1/thiamine:

Is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.

Fruit Sources: Watermelon

Vegetable Sources: Peas,Avocado

Nut Sources: No nuts contain a significant amount of vitamin B1..

Note: Most fruits and vegetables are not a significant source of thiamine.

Vitamin B2 or riboflavin

Is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.

Fruit Sources: Kiwi

Vegetable Sources: Avocado

Nut Sources: No nuts contain a significant amount of vitamin B2

Note: Most fruits and vegetables are not a significant source of riboflavin.

Vitamin B3 or Niacin

Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.

Fruit Sources: Kiwi,Strawberry,Orange,Blackberries,Cantaloupe,Watermelon,Tomatoes,Lime

Peach,Bananas,Apples,Lemon,Grapes

Vegetable Sources: Avocado,Peas,Potatoes,Mushrooms,Squash – winter,Corn,Artichoke

Asparagus,Squash – summer,Lima Beans,Sweet potato,Kale,Broccoli,Carrots,Green Pepper

Nut Sources: Peanuts,Pine Nuts/Pignolias,Chestnuts,Almonds

Vitamin B5 or Pantothenic acid

Is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.

Fruit Sources: Oranges,Bananas

Vegetable Sources: Avocado,Sweet potato,Potatoes,Corn,Lima Beans,Squash - winter

Artichoke,Mushrooms,Broccoli,Cauliflower,Carrots

Nut Sources: No nuts contain a significant amount of vitamin B5

Vitamin B6

Plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.

Fruit Sources: Bananas,Watermelon

Vegetable Sources: Avocado,Peas,Potatoes,Carrots

Nut Sources: No nuts contain a significant amount of vitamin B6

Vitamin B9 or Folate and folic acid

Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy

Fruit Sources: Kiwi,Blackberries,Tomatoes,Orange,Strawberry,Bananas,Cantaloupe

Vegetable Sources: Lima Beans,Asparagus,Avocado,Peas,Artichoke,Spinach,Squash - winter

Broccoli,Squash – summer,Corn,Sweet potato,Kale,Potatoes,Carrots,Onions,Green Pepper

Nut Sources: Peanuts,Sunflower Seeds,Chestnuts,Walnuts,Pine Nuts/Pignolias,Filberts/Hazelnuts

Pistachios,Almonds,Cashews,Brazil Nuts,Pecans,Macadamias,Pumpkin Seeds

Vitamin B12

Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.

Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.

Fruit Sources: None

Vegetable Sources: None

Nut Sources: No nuts contain a significant amount of vitamin B12

This Article was by Michelle At People's Natural Living www.y4upeople.com

Vitamins A,C,D,E,K

Vitamin A: good for your eyes.

Vitamin B: about 12 different chemicals.

Vitamin C: needed for your body to repair itself.

Vitamin D: can be made in your skin, needed for absorption of Calcium.

Vitamin E: reproduction

Vitamin K: plays a critical role in blood clotting

Fat Soluble Vitamins

The fat soluble vitamins are A, D, E, and K. They are usually found with fats in food, and the body absorbs them best when people eat them with some fat. Do not worry about adding fat to the diet so that there will be enough fat soluble vitamins. Only a small amount of fat is needed to help absorb fat soluble vitamins. Some of the good sources of vitamin E are vegetable oils and nuts, and good sources of vitamin D are egg yolk and fish oil. These are also high in fat. Whole grains and deep green leafy vegetables also are good sources of fat soluble vitamins. Even in these, there is enough fat to absorb the vitamins.

Fat soluble vitamins are not easily washed out of food into cooking water because they mix with fat, not water. As a result, these vitamins are not easily lost when one cooks food in water. have various forms, there may see several different names for the same vitamin. This can be confusing when trying to choose a healthful diet. Look at the vitamin table at the end of this fact sheet to help recognize different names for vitamins. This table also will help explain the functions and good sources of each vitamin.

Vitamin A

It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Also, helps cell reproduction. reproduction.

Fruit Sources

Most fruits contain vitamin A, but the following fruits have a significant amount:

Tomatoes,Cantaloupes,Watermelon,Peaches ,Kiwi,Oranges,Blackberries

Vegetable Sources:Sweet potato,Kale,Carrots,Spinach,Avocado,Broccoli,Peas

Asparagus,Squash – summer,Green Pepper

Nut Sources:Pistachios,Chestnuts,Pumpkin Seeds,Pecans,Pine Nuts/Pignolias,Sunflower Seeds,Almonds,Filberts/Hazelnuts

Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.

Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.

Next is Vitamin B Because of there many difference types of Vitamin B I will go over these in the next blog Instead in will go over Vitamin D,C and E first.

Vitamin D

Is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children.

Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.

Fruit Sources: None

Vegetable Sources: Mushrooms

Nut Sources: No nuts contain a significant amount of vitamin D.

Vitamin C and Vitamin E

Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.

Fruit Sources: Blackberries,Bananas,Apples,Kiwi,Oranges

Vegetable Sources: None

Nut Sources: Almond,Sunflower Seeds,Pine Nuts/Pignolias,Peanuts,Brazil Nuts

Vitamin K

Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.

Fruit Sources: None

Vegetable Sources: Vitamin K is found in significant quantities in dark green leafy vegetables such as spinach, broccoli, and kale.

Nut Sources: Pine Nuts/Pignolias,Cashews,Chestnuts,Filberts/Hazelnuts

This Article was by Michelle At People's Natural Living 

Fats

These provide a source of energy and contain fat soluble vitamins.

So fat is not the enemy, but you'll want to choose the right amount — and the right kind — of fat. If you're getting most of your fat from lean meats, fish, and heart-healthy oils, you've already made fat your friend!

Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full.

The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.
There are two types of fats

Saturated fats - let's call them 'the enemy' "

Bad fats

Bad fats include saturated fats – the heart-clogging kind found in butter, fatty red meats, and full-fat dairy products.

"Very bad fats" are the man made trans fats. Trans fats, which are created when hydrogen gas reacts with oil, are found in many packaged foods, including margarine, cookies, cakes, cake icings, dough-nuts, and potato chips. Trans fats are worse than saturated fats; they are bad for our blood vessels, nervous systems, and waistlines.

Good fats

Unsaturated fats - 'the good guys'! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.

Unsaturated fats are liquid at room temperature and have been divided into two groups.

Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil.

Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids.

Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil.

Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil.

Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil.

Here are some important facts about fat in our diet.

Fat is the 'energy reserve' of animals, plants and humans.

The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.

There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.

Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.

An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!

Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.

Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.

Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).

Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).

Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.

!

This Article was by Michelle At People's Natural Living 

10 Eating Tips

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Stanford University Children's Organic Food Report

1.) By eating well throughout your life you can look 10 to 20 years younger than you would if you relied on a diet of junk food and sugar filled or alcoholic drinks.

2.) It's really quite simple actually; if you want to look good, you have to eat and drink good stuff more often than not.

3.) By eating good wholesome foods, fresh fruit and vegetables, fish, whole grain complex carbohydrates, and natural yogurt rather than the junk foods that many people seem to attempt to survive on, you're giving your body and your skin every opportunity to look as good as it can for as long as it can.

4.) You should eat regularly in smaller amounts and not skip meals.

5.) This will help to maintain regular blood glucose levels in your blood and reduce the possibility of you becoming diabetic as so many people are these days due to poor choices in food.

6.) Always drink sufficient water throughout the day by doing so on a regular basis rather than trying to meet your daily water needs at one time.

7.) This will ensure that you remain hydrated and that is one of the most important things to do to keep your skin looking healthy with a good complexion.

8.) Live natural yogurt will ensure that you get quantities of beneficial bacteria which will help with your digestive system, and if your digestive system is working well then this will be reflected in your skin.

9.) Good mono unsaturated fats that can be found in oils such as olive oil will help to maintain the condition of your skin and hair.

10.) Better Eating habits will give you more energy and feel better about yourself and give you a better outlook on life.

The Store Wars - Organic Food Versus Chemical and GMOs

A small and very funny animation of a parody of star wars, made to alert people about some of the serious problems of producing and eating food using dangerous synthetic chemicals, Genetically Modified Organisms, allowing big corporation interests control the food chain, and other problems that helps to destroy nature and the health of people. As this animation shows, producing and buying organic food on smaller and more ethical stores is the best solution for many of these problems.

Thiis Article was by Michelle At People's Natural Living

Back to Natural Eating

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Today, we all have become busy with our life, we all are more concerned about making big, we are just thinking of maximizing our earnings, but what we are forgetting is our health. These days' people are so busy that they don't take meals on time.

Some people when they do eat they choosing something a fast food restaurant or over processed food in a box. What is so sad about this many of our children today are picking up on these habits.

Everyone wants to look good, but how will they look good with a healthy skin, if they'll not take meals on time, healthy meals and not the junk food. It is very essential to have a balanced diet. A proper proportion of carbohydrates, fats, vitamins, minerals, proteins and last but not the least fiber is essential for a balanced diet.

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it's about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.

Tips Eat Less Food without Hunger and Loss Weight, Nutrition

One needs them all to make a balanced diet and lead a healthy life. One needs to take juices, dry fruits, fruits etc. It is important to follow a diet plan, where an individual do not intake too much of fats, rather one has a proper schedule of taking Vitamin A, B, C, D, E that takes care of their eyes, skin and help in meeting the overall deficiencies. Then, one needs minerals , iron, calcium, sodium, iodine to help a person to complete the requirement of hemoglobin, for healthy teeth, bones, muscles. Fiber, which is also known as roughage helps you to have good digestive system. This is why it is important to have a balanced diet.

Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.

This Article was by Michelle At People's Natural Living