Click on image to enlarge
As stated in a previous entry, the average person needs around 2,000 calories a day. Height, weight, gender, age and activity level all affect your caloric needs.
The sample 2900-calorie Meal Plan on the left would be high for most people, especially those trying to lose weight and keep it off.
To find out how many calories you need to lose weight check out the following weight-loss tool.
http://www.mayoclinic.com/health/weight-loss/NU00595
In the the Comments box, post one item that you could replace with a healthier item.
Click on image to enlarge
While the daily calorie requirements vary for different people, the average person needs around 2,000 calories a day. Height, weight,
gender, age and activity level all affect your caloric needs.
People who need to lose a significant amount of weight and keep it off, may need less. In fact, members of the National Weight Control Registry - a group of people who have lost 30 lbs and kept if off for more than a year - consume around 1400 calories a day.
The Sample 1600-calorie Meal Plan would be an appropriate amount of food for a person who wants to lose a significant amount of weight and keep it off. Focus on the kinds of foods offered and the reasonable portion sizes.
To find out how many calories you need to lose weight check out the following weight-loss tool.
http://www.mayoclinic.com/health/weight-loss/NU00595
Click on image to enlarge
Americans consume on average more than 200 calories each day from sugary drinks - four times what they consumed in 1965 - and
strong evidence indicates that our rising thirst for “liquid candy” has
been a major contributor to the obesity and diabetes epidemics.
-The Harvard Nutrition Source
To read more about the negative impacts of sugar-sweetened beverages on the body check out ...
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/index.html
In the comments box below post one way you will get replace sugary beverages with water.
Click on image to enlarge
Sticking to a regular exercise schedule isn't easy. After all, there are
plenty of potential hindrances — time, boredom, injuries,
self-confidence. But these issues don't need to stand in your way.
Consider practical strategies for overcoming common barriers to fitness.
Barrier No. 1: I don't have enough time to exercise
Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.
- Squeeze in short walks throughout the day. If you
don't have time for a full workout, don't sweat it. Shorter spurts of
exercise, such as 10 minutes of walking spaced throughout the day, offer
benefits too.
- Get up earlier. If your days are packed and the
evening hours are just as hectic, get up 30 minutes earlier twice a week
to exercise. Once you've adjusted to early-morning workouts, add
another day or two to the routine.
- Drive less, walk more. Park in the back row of the parking lot or even a few blocks away and walk to your destination.
- Revamp your rituals. Your weekly Saturday matinee
with the kids or your best friend could be reborn as your weekly
Saturday bike ride, rock-climbing lesson or trip to the pool.
- The Mayo Clinic
For more tips on overcoming common challenges to exercise check out ...
http://www.mayoclinic.com/health/fitness/SM00085_D
In the comments box below post one of the above tips that you will implement.
Click on image to enlarge
There's convincing evidence that sugary drinks are one of the major
determinants of obesity and diabetes, and emerging evidence that high
consumption of sugary drinks increases the risk for heart disease, the
number one killer of men and women in the U.S.
We need to retrain
America's palate away from sweet drinks—with government, businesses,
families, and individuals all working toward that goal.
Beverage makers can
offer consumers a greater choice of low-sugar beverages on the market.
Individuals and families can modify their drinking habits. Schools,
worksites, and government can take steps to promote a healthier drink
environment. We must work together toward this worthy and urgent cause.
There are many options for what to drink, but without a doubt, water is
the best choice: It's calorie-free, and it's as easy to find as the
nearest tap.
-The Harvard Nutrition Source
To see six ideas for low-sugar drinks check out ...
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/low-sugar-drink-ideas/index.html
In the comments box below post one way you will replace sugary beverages with water.
Click on image to enlarge
One-hundred-percent fruit juice has most of the nutrients of the fruit
itself, but it usually delivers more calories.
The Dietary Guidelines for
Americans recommends no more than one serving (4 ounces) of 100% fruit
juice as part of the daily fruit intake. Fruit smoothies are usually
very high in calories, and so aren't recommended as daily beverages.
Vegetable juice is a lower calorie alternative to fruit juice, but may
contain a lot of sodium.
-The Harvard Nutrition Source
The Prairie Farms Orange drink in this image is a fruit drink, not a 100% fruit juice and is primarily sugar water. Ideally, one would just drink plain water and have a piece of fruit on the side to get the added benefit of the fiber, which even 100% fruit juice does not contain.
To view Dr. Walter Willett, the chairman of the Dept. of Nutrition at Harvard School of Public Health, discuss the evidence that sugary drinks are an important
contributor to the epidemic rise of obesity and type 2 diabetes in the U.S. check out ...
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/healthy-drink-video/index.html
In the the Comments box, post one way you will incorporate more water into your diet.
Click on image to enlarge
A growing body of research shows that returning to whole grains and other less-processed sources of carbohydrates and cutting back on refined grains improves health in myriad ways.
Whole grains don't contain a magical nutrient that fights disease and improves health. It's the entire package—elements intact and working together—that's important.
The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. Soluble fiber helps lower cholesterol. Insoluble fiber helps move waste through the digestive tract. Fiber may also kindle the body's natural anticoagulants and so help prevent the formation of small blood clots that can trigger heart attacks or strokes.
-The Harvard Nutrition Source
For more information on "Health Gains from Whole Grains" check out ...
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.html
In the Comments box, list an example(s) of whole grains you eat now or one refined grain you will replace with a whole grain.
Click on image to enlarge
One of the categories in "8 Habits to Health" is "Healthy Fats." The goal here is to limit foods high in saturated fats like red meat, butter, whole milk (red top), cheese, and ice cream, as well as processed foods made with trans fat from partially hydrogenated oil.
Unsaturated fats - in moderation - lower disease risk. Foods high in unsaturated fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.
-The Harvard Nutrition Source
As you can see in the image, drinking 1% milk would definitely be a great way to reduce saturated fat in your diet. If you want to go even further, skim milk has no fat and only 80 calories!
For more information on "Healthy Fats" check out ...
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/index.html
In the the Comments box, post one way you are trying to choose more unsaturated over saturated fats.
Click on image to enlarge
If you're like many people, you may be eating and drinking more sugar than ever because it's added to so many foods and beverages. It's thought that added sugar may be one of the factors in the rise in obesity and other health problems.
Foods high in added sugar do little more than contribute extra calories to your diet — and often are low in nutritional value. They can set the stage for potential health problems. Mayo Clinic - Healthy Lifestyle
In addition to its high sugar content, cereals like Cap'n Crunch typically have less fiber.
For more information on added sugar check out the following ...
http://www.mayoclinic.com/health/added-sugar/MY00845
In the comments section post one low-sugar cereal that you eat or would be willing to try.
Click on image to enlarge
It's hard to argue with the health benefits of a diet rich in vegetables and fruits: lower blood pressure; reduced risk of heart disease and stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check.
Most people should aim for at least nine servings (at least 4½ cups)
of vegetables and fruits a day, and potatoes don't count. Go for a
variety of kinds and colors of produce, to give your body the mix of
nutrients it needs. Best bets? Dark leafy greens, cooked tomatoes, and
anything that's a rich yellow, orange, or red color.
-The Harvard Nutrition Source
* In my "8 Habits to Health" Points Tracker, I only require 7 total servings of vegetables and fruits to get the maximum "2" points.
For more information on "Vegetables and Fruits" check out ...
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-full-story/index.html
In the Comments box, list an example(s) of how you incorporate veggies and fruits into your diet or how you plan on doing so.
Click on image to enlarge
Eating breakfast may reduce your hunger later in the day, which may make
it easier to avoid overeating. When you skip breakfast, you may feel
ravenous later and be tempted to reach for a quick fix — such as vending
machine candy or doughnuts at the office.
In addition, the prolonged
fasting that occurs when you skip breakfast can increase your body's
insulin response, which in turn increases fat storage and weight gain.
In fact, skipping breakfast actually increases your risk of obesity. - Katherine Zeratsky, R.D., L.D, The Mayo Clinic
For more information on how eating a healthy breakfast can help control weight check out ...
http://www.mayoclinic.com/health/food-and-nutrition/AN01119
In the Comments box, list one example of a healthy breakfast you eat now or one you will try this week.
Click on image to enlarge
The average can of sugar-sweetened soda or fruit punch provides about
150 calories, almost all of them from sugar, usually high-fructose corn
syrup. That's the equivalent of 10 teaspoons of table sugar (sucrose).
If you were to drink just one can of a sugar-sweetened soft drink every
day, and not cut back on calories elsewhere, you could gain up to 15
pounds in a year.
Gulping the equivalent of 10 teaspoons of sugar over the course of a few
minutes gives the body's blood sugar controls a run for their money.
Most people handle a blast of blood sugar just fine. Over time, though, a
diet rich in easily digested carbohydrates may lead to type 2 diabetes (once called non-insulin-dependent diabetes and adult-onset diabetes).
-The Harvard Nutrition Source
While the image I created includes Arizona Tea and is not a soda, the entire can actually has 11 more grams of sugar than an 12-oz can of soda.
To read more about the negative impacts of sugar-sweetened beverages on the body check out ...
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/index.html
In the comments box below post one way you will get replace sugary beverages with water.
Click on image to enlarge
Aside from not smoking, the most important determinants of good health are what we eat and how active we are. The Harvard Nutrition Source is designed to get you started down the path toward the healthiest diet possible.
In the What Should I Eat section, you'll find ten key tips for eating right, plus our bottom line recommendations on carbohydrates, proteins, fats, fiber, vegetables and fruits, calcium and milk, healthy drinks, lower salt and sodium, alcohol, and vitamins. You can also learn more about a food plate that is actually based on the latest science: the Healthy Eating Plate, built in conjunction with colleagues at Harvard Health Publications.
-The Harvard Nutrition Source
If you don't want to utilize the Points Tracker in the "8 Habits to Health" program, sticking to the principles contained in the Harvard Healthy Eating Plate most of the time should work just as well.
- Nelson Perez, MS, RD, CPT
For more information on the basics of healthy eating check out ...
http://www.hsph.harvard.edu/nutritionsource/
In the Comments box, list one area on the Healthy Eating Plate in which you can improve and how you plan on doing this.
Click on image to enlarge
- At least half of your daily fluid should come from water. For a
person who needs 12 cups of fluid a day, that would mean six cups of
water. More is fine—up to 100% of your daily beverage needs.
- About one-third (or about three to four cups) can come from
unsweetened coffee or tea. If you flavor your coffee or tea with a lot
of sugar, cream, or whole milk, then drinking less would help manage
weight. If you take a pass on coffee or tea, choose water instead.
- Low-fat milk can make up another 20 percent, or about two 8-ounce
glasses. Less is fine, just make sure you get your calcium from another
source.
- A small glass (4 ounces) of 100% fruit juice, and no more than 1 to 2 alcoholic drinks for men or no more than 1 for women.
- Ideally, zero "diet" drinks made with artificial sweeteners, but up
to 1 to 2 glasses (8 to 16 ounces) a day (this is adapted from the
Beverage Guidance Panel's original recommendation of up to 32 ounces per
day).
- Ideally, zero drinks sweetened with sugar or high-fructose corn syrup, but up to a maximum of 8 ounces.
-The Harvard Nutrition Source
For more information on the basics for what to drink check out ...
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/
In the the Comments box, post one way you will incorporate more water into your diet.
Click on image to enlarge
Historians may someday call the period between the early 1980s and 2009
the fattening of America. Between 1985 and now, the proportion of
Americans who are overweight or obese has ballooned from 45 percent in
the mid-1960s to 66 percent today.
There's no single cause for this increase; instead, there
are many contributors. One of them is almost certainly our penchant for
quenching our thirst with beverages other than water.
Drunk every now and then, these beverages wouldn't raise an eyebrow
among most nutrition experts, any more than does the occasional candy
bar or bowl of ice cream. But few people see them as treats. Instead, we
drink rivers of the stuff.
According to figures from the beverage industry, soft drink makers
produce a staggering 10.4 billion gallons of sugary soda pop each year. That's enough to serve every American a 12-ounce can every day, 365 days a year.
There are many options for what to drink, but without a doubt, water is
the best choice: It's calorie-free, and it's as easy to find as the
nearest tap.
-The Harvard Nutrition Source
To see six ideas for low-sugar drinks check out ...
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/low-sugar-drink-ideas/index.html
In the comments box below post one way you will get replace sugary beverages with water.
Click on image to enlarge
Once thought of as innocent refreshment, soft drinks are also coming
under scrutiny for their contributions to the development of type 2
diabetes, heart disease, and other chronic conditions. Diet soft drinks,
made with artificial sweeteners, may not be the best alternatives to
regular soft drinks.
The Nurses' Health Study, which tracked the health of nearly 90,000
women over two decades, found that women who drank more than two
servings of sugary beverage each day had a 40 percent higher risk of
heart attacks or death from heart disease than women who rarely drank
sugary beverages.
-The Harvard Nutrition Source
To read more about the negative impacts of sugar-sweetened beverages on the body check out ...
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/index.html
In the comments box below post one way you will get replace sugary beverages with water.
Click on image to enlarge
Is too little sleep a cause of weight gain?
It may be. Recent studies have suggested an association between sleep
duration and weight gain. Sleeping less than five hours — or more than
nine hours — a night appears to increase the likelihood of weight gain.
In one study, women who slept less than six hours a night or more than
nine hours were more likely to gain 11 pounds (5 kilograms) compared
with women who slept seven hours a night. Other studies have found
similar patterns in children and adolescents.
One explanation may be that sleep duration affects hormones regulating
hunger — ghrelin and leptin — and stimulates the appetite. Another
contributing factor may be that lack of sleep leads to fatigue and
results in less physical activity.
So now you have another reason to get a good night's sleep.
Donald Hensrud, M.D., The Mayo Clinic
For more information on the connection between sleep and weight gain check out ...
In the comments box below, list one way you are able to get seven to nine hours of sleep a night (e.g. create a bedtime ritual).
Click on image to enlarge
Is too little sleep a cause of weight gain?
It may be. Recent studies have suggested an association between sleep
duration and weight gain. Sleeping less than five hours — or more than
nine hours — a night appears to increase the likelihood of weight gain.
In one study, recurrent sleep deprivation in men increased their
preferences for high-calorie foods and their overall calorie intake. Other studies have found
similar patterns in children and adolescents.
One explanation may be that sleep duration affects hormones regulating
hunger — ghrelin and leptin — and stimulates the appetite. Another
contributing factor may be that lack of sleep leads to fatigue and
results in less physical activity.
So now you have another reason to get a good night's sleep.
Donald Hensrud, M.D., The Mayo Clinic
For more information on the connection between sleep and weight gain check out ...
In the comments box below, list one way you are able to get seven to nine hours of sleep a night (e.g. create a bedtime ritual).
Click on image to enlarge
The Nutrition Facts label is required by the Food and Drug
Administration on most packaged foods and beverages. The Nutrition Facts
label provides detailed information about a food's nutrient content,
such as the amount of fat, sodium and fiber it has.
Knowing how to read food labels is especially important if you have
health conditions, such as high blood pressure or high cholesterol, and
need to follow a special diet. It also makes it easier to compare
similar foods to see which is a healthier choice. The more practice you
get reading food labels, the better you can become in using them as a
tool to plan your healthy, balanced diet.
- The Mayo Clinic
Check out an interactive guide to food labels at ...
http://www.mayoclinic.com/health/nutrition-facts/NU00293
In the comments box below post one thing that you look at on nutrition facts labels to eat healthier.
Click on image to enlarge
The average can of sugar-sweetened soda or fruit punch provides about
150 calories, almost all of them from sugar, usually high-fructose corn
syrup. That's the equivalent of 10 teaspoons of table sugar (sucrose).
If you were to drink just one can of a sugar-sweetened soft drink every
day, and not cut back on calories elsewhere, you could gain up to 15
pounds in a year.
Gulping the equivalent of 10 teaspoons of sugar over the course of a few
minutes gives the body's blood sugar controls a run for their money.
Most people handle a blast of blood sugar just fine. Over time, though, a
diet rich in easily digested carbohydrates may lead to type 2 diabetes (once called non-insulin-dependent diabetes and adult-onset diabetes).
-The Harvard Nutrition Source
While
the image I created includes Arizona Tea and is not a soda, the entire
can actually has 11 more grams of sugar than an 12-oz can of soda.
To read more about the negative impacts of sugar-sweetened beverages on the body check out ...
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/index.html
In the comments box below post one way you will get replace sugary beverages with water.
Click on image to enlarge
Sticking to a regular exercise schedule isn't easy. After all, there are
plenty of potential hindrances — time, boredom, injuries,
self-confidence. But these issues don't need to stand in your way.
Consider practical strategies for overcoming common barriers to fitness.
Barrier No. 2: I think exercise is boring
It's natural to grow weary of a repetitive workout day after day,
especially when you're going it alone. But exercise doesn't have to be
boring.
- Choose activities you enjoy. You'll be more likely to stay interested. Remember, anything that gets you moving counts.
- Vary the routine. Rotate among several activities —
such as walking, swimming and cycling — to keep you on your toes while
conditioning different muscle groups.
- Join forces. Exercise with friends, relatives, neighbors or co-workers. You'll enjoy the camaraderie and the encouragement of the group.
- Explore new options. Learn new skills while getting
in a workout. Check out exercise classes or sports leagues at a
recreation center or health club.
- The Mayo Clinic
For more tips on overcoming common challenges to exercise check out ...
http://www.mayoclinic.com/health/fitness/SM00085_D
In the comments box below post one of the above tips that you will implement.
Click on image to enlarge
Nationwide data show that children and teens drink most of their sugary
calories at home. So parents can help kids cut back by not stocking
soda, fruit punch, and other sugary drinks in the house, and making them
an occasional treat rather than a daily beverage.
Keep a pitcher of
water with ice and lemon slices in the fridge, so there's always a
refreshing, healthy beverage ready to drink. Some people may enjoy a
small glass of 100% fruit juice as a great way to start the day. After
that, juice is just another high-calorie way to get water. Limit the
amount of juice you buy, and skip the "fruit drinks," which are
basically flavored sugar water.
There are many options for what to drink, but without a doubt, water is
the best choice: It's calorie-free, and it's as easy to find as the
nearest tap.
-The Harvard Nutrition Source
To see six ideas for low-sugar drinks check out ...
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/low-sugar-drink-ideas/index.html
In the comments box below post one way you will get replace sugary beverages with water.
Click on image to enlarge
Sticking to a regular exercise schedule isn't easy. After all, there are
plenty of potential hindrances — time, boredom, injuries,
self-confidence. But these issues don't need to stand in your way.
Consider practical strategies for overcoming common barriers to fitness.
Barrier No. 2: I think exercise is boring
It's natural to grow weary of a repetitive workout day after day,
especially when you're going it alone. But exercise doesn't have to be
boring.
- Choose activities you enjoy. You'll be more likely to stay interested. Remember, anything that gets you moving counts.
- Vary the routine. Rotate among several activities —
such as walking, swimming and cycling — to keep you on your toes while
conditioning different muscle groups.
- Join forces. Exercise with friends, relatives, neighbors or co-workers. You'll enjoy the camaraderie and the encouragement of the group.
- Explore new options. Learn new skills while getting
in a workout. Check out exercise classes or sports leagues at a
recreation center or health club.
- The Mayo Clinic
For more tips on overcoming common challenges to exercise check out ...
http://www.mayoclinic.com/health/fitness/SM00085_D
In the comments box below post one of the above tips that you will implement.
