Healthy Eating Facts – Trans Fat And Soda Wake Up Tips

Regardless of the type of diet you may be on, or what your current lifestyle is, there are definitely some healthy eating facts that always stay the same. Saturated fat, for example, is not healthy for you, and it doesn’t matter how active or sedentary you are, nor does it matter how much you weight or how many calories you eat per day. Facts are facts. Man-made trans fats are always unhealthy. Another fact is that restricting your calories too severely can take its toll on your body.

One thing that people didn’t need to concern themselves with several years ago was trans fats; to be more specific, man-made trans fats, as there are some naturally occurring trans fats which aren’t a major health issue. The good news is that trans fats are easy to spot on food labels, but only when you know how. The most recent labeling guidelines say that food manufacturers have to show how much trans fats are in each serving of their food. However, if it’s under a certain amount, thy are allowed to show it as 0 grams of trans fat, even if there is some of it in the food. While this is playing dirty with your health, there is a way you can know for sure. Simply read the full list of ingredients. If you see the word ‘hydrogenated’, then it contains man-made trans fats and you should leave it on the shelf.

Researchers first brought hydrogenated fats and oils to the market in 1911. At the time they solved a big problem: spoilage. Refrigeration was still fairly new, and a lot of homes had no way of keeping their food cool. This meant that most foods that contained fats would turn rancid on the shelf. Trans fats changed that. All of a sudden, people could have margarine, shortening, instant cocoa and various mixes at home.

Refrigeration is no longer a problem, but trans fats are. That’s because researchers have found a link between hydrogenated fats and various diseases. This is most likely due to the fact that hydrogenation changes the molecular properties of otherwise natural fats. Even the government is starting to change the way it looks at trans fats.

Healthy eating facts don’t end with trans fats, though. Another thing to avoid is carbonated soft drinks. If they are sweetened with sugar, then they can have up to 3 tablespoons of sugar in a 12 ounce can! And it’s all empty calories. Even those soft drinks that have added nutrients aren’t that great for you, because you are still getting way too many simple carbohydrates.

Most such beverages also contain artificial flavors, caffeine, artificial colors and other things that aren’t any good for you. But what about sodas that use artificial sweeteners? They aren’t good for you either. The jury is still out on various sweeteners, but so far it looks they are not worth the risk. Even if they aren’t that bad for you, there are enough other bad things in carbonated beverages to make steering clear of them another one of the healthy eating facts you can rely on.

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Starting off your with a healthy well balanced diet is the best thing you do for yourself and your baby. This way, you’ll only need to make a few adjustments during your pregnancy.

Your first trimester

If you find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone. Due to queasiness, some women will eat all of the time and gain a lot of weight in the process. Other women have trouble getting food down and subsequently lose weight.

Preventing malnutrition and dehydration are your most important factors during first trimester.

Calories

When you are pregnant, you need to consume around 300 calories more than usual every day. The best way to go about doing this is listening to your body when you are hungry. You should try to eat as many foods as possible from the bottom of the food pyramid.

If you gain weight too slow, try eating small meals and slightly increase the fat in your diet. You should always eat when you are hungry, as you are now eating for 2 instead of one.

Calcium

By the second trimester, you’ll need around 1,500 milligrams of calcium each day for your bones and your baby’, which is more than a quart of milk. Calcium is something that’s missing from many diets. Along with milk, other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets.

Fiber

Fiber can help to prevent constipation, which is a common pregnancy problem. You can find fiber in whole grains, fruits, and even vegetables. Fiber supplements such as Metamucil and Citrucel are safe to take during pregnancy.

Protein

Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women who eat a healthy diet.

Iron

A lot of women will start their pregnancy off with a bit of iron deficiency. Good sources of iron include dark leafy green vegetables and meats. Iron supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea.

Vitamins

Seeing as how you get a majority of the vitamins you need in your diet, you may want to discuss prenatal vitamins with your doctor. Folate is one of the most important, and if you are getting enough of it, you may be able to avoid vitamins all together – just ask your doctor to make sure.

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Exercise And Healthy Eating To Lose Weight The Easy Way

Obesity is at record levels, and people are dying because of it! Hopefully that got your attention. It seems as though we are constantly being told just how bad the problem of people being overweight is, and the trend seems to be going up. At the same time, there are people who are interested in exercise and healthy eating to lose weight. Unfortunately, far too many of them don’t lose any weight, and some end up weighing more than when they started. What follows are some ways to keep this from happening to you.

The basic formula for calories is that 3,500 calories equals one pound of body weight. In other words, if you take in that many calories, you will gain a pound; if you burn off that many calories you will lose a pound. There are some slight variations based on the foods you eat and what activities you do, but this simple formula is good to know.

Now, looking at the math, we can see that 3,500 divided by the 7 days in a week works out to 500 calories per day. Therefore, if you can get rid of an extra 500 calories each day, you will lose a pound. You can do this through any combination of taking in fewer or burning more calories. For example, if you would take in 300 fewer calories and burn 200 more calories, then that would add up to 500, or a loss of one pound per week.

Eating healthy so you can lose weight means eating the right kinds of foods and choosing foods that are lower in calories. If you are exercising as part of your effort to lose weight, then you will actually be able to eat a bit more so you can fuel your body for its workout. However, don’t use exercise as an excuse to eat whatever you want. You still need to watch what you eat if you want to get rid of those extra pounds. But burning more calories through exercise will allow you to eat more than if you were sedentary.

Exercise and healthy eating to lose weight go hand-in-hand in another way. How? Well, exercise has been shown to increase metabolism. First, it will increase it while you are working out, and for a short while after you’re done. Second, muscle burns more calories than fat, so the more muscle you have, the more calories you’ll burn, even when you are at rest. Having your metabolism boosted means you will be burning the calories you eat at a faster pace. If you have any high-calorie items on your diet menu, then eating them close to your workout will help your body burn it off more quickly.

Not all exercise is created equal when it comes to losing weight though. Resistance exercises, such as weight lifting, are better at building metabolism boosting muscle tissue. The reason is that muscle needs to constantly receive fuel, even when you are resting, but fatty tissue does not. So, as you can see, exercise and healthy eating to lose weight is about attacking the problem from two angles, and making the right choices.

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Exercise And Healthy Eating To Lose Weight – Is It Really Enough

Gaining a little extra weight is fairly normal, and you may be able to carry a few pounds without too much trouble. But if you start getting too overweight, then it’s time to start thinking about exercise and healthy eating to lose weight. The key word here is ‘and’, as you will soon see.

Fad diets seem to come out every day. They all make bold claims, and one of the most common claims is that the particular weight loss plan is the easiest ever. All you need to do is follow some contrived plan of eating the right food at the right time; and the wackier, the better! You may actually be able to lose weight by following these diets, but it’s not because of the gimmick the plan uses. Allow me to explain.

There is only one way to lose weight: you have to burn more calories than you take in. Every fad diet is nothing more than a clever variation on this very basic fact. They will often go out of their way to disguise it. That way they can suck more people in by tricking them into thinking the fad diet offers something new. Now, that’s not to say all diets are bad; their not. A lot of them really work, and some are even designed for the long term. However, it’s still a case of of taking in fewer calories than you burn.

So, what this all comes down to is that exercise and healthy eating to lose weight is the real key. You may be able to lose some weight by only watching what you eat, and you may be able to lose some through exercise alone. But you will have to work much harder, and it will take a lot longer to see results. This can be discouraging, and you may stop trying to lose weight if you don’t drop enough weight in a decent amount of time.

A simple rule to keep in mind is that 3,500 calories equals 1 pound. Therefore, if you can get rid of an extra 500 calories per day, you will lose 1 pound per week. That may not sound like a lot, but it adds up to 52 pounds in year’s time. However, losing that amount per week isn’t very motivating. But if you take in 500 fewer calories per day through proper diet, and burn 500 more calories each day through exercise, then you can lose 2 pounds per week, or just over 100 pounds within a year. Sounding better?

Which particular diets or exercise programs you follow isn’t all that important (as long as they aren’t too crazy). Also, remember to check with your doctor before starting any program of exercise and healthy eating to lose weight. Once you get going, you will be amazed at just how quickly the pounds start to melt off. It’s up to you whether you want to tell your jealous friends about your weight loss secret.

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