Loosing weight, getting fit and staying healthy are all things that we concern ourselves with.  Getting started can sometimes be a problem and even maintaining an exercise regime may become problematic.  There are ways and means that you can adopt in order to assist in your want for a healthier life.

Whenever possible, brush your teeth after eating a meal.  Something as simple as cleaning or washing out your mouth after meals will deter you from snacking in between meal.  Having that fresh mouth feeling is something that you might not want to mess up.

Brushing your teeth also tricks your brain into thinking that you have ingested something.  Brushing your teeth takes the taste of food out of your mouth, which could prevent you from wanting more. Also, food doesn’t seem to taste that good once you have brushed your teeth.

Until next week, I wish you good Spiritual and Physical Health

Jonelle Richardson

Loosing weight, getting fit and staying healthy are all things that we concern ourselves with.  Getting started can sometimes be a problem and even maintaining an exercise regime may become problematic.  There are ways and means that you can adopt in order to assist in your want for a healthier life.

Reconsider what you are eating.  You want to loose weight and you are making the necessary changes where it pertains to what you eat and you are exercising.  So you think, its ok to take just one.  One bag of chips, one cookie, one drink.  Do you just take one?

One is not always enough, once we crave something and satisfy that crave we usually end up doing or using more than we should have.  Which sets us back in our regime.  Those calories come right back in such a short time and in truth it is much easier to put it on than to work it off.

Continue to stay positive and keep in mind the end result.  You have been working really hard to achieve the goals that you have set out.  When ever you are thinking about that one bite, one cookie, one bag of chips or one drink, remember the goals and stay strong.

Until next week, I wish you good Spiritual and Physical Health

Jonelle Richardson

Loosing weight, getting fit and staying healthy are all things that we concern ourselves with. Getting started can sometimes be a problem and even maintaining an exercise regime may become problematic. There are ways and means that you can adopt in order to assist in your want for a healthier life.

Consider keeping a journal. Write down what you are doing over a period of time. Include the food that you are eating and what time you are eating; also your physical activity and at what intensity.

 
When you know what you are eating, you can keep a record of the amount of calories you are taking in. Also, once you know what kind of physical exercise you are engaging in, you can see what you are burning on a daily basis. Most people are unaware of their calorie intake and how inactive they are. We are also sometimes unaware of the amount of exercise that we engage in, inadvertently. Walking up stairs or to work or even playing with the kids all count for exercise. The idea is to burn more calories than you are taking in.

 
Try it out for a few weeks and see if it makes a difference for you. You can take a further step and speak to your doctor or exercise professional about what your personal calorie intake should be. This would help you to reach to what would be considered your ideal weight.

 
Until next week, I wish you good Spiritual and Physical Health
Jonelle Richardson

Now that you know that not all fats are bad, here are some pointers on the consumption of fats.

Your fat intake should be low and the source of fat should come from polyunsaturated and monounsaturated fatty acids such as fish, nuts and vegetable oils.  You should try and keep your trans fatty acid consumption as low as possible and try to avoid packaged goods containing partially hydrogenated vegetable oils, hydrogenated vegetable oils or shortening.

All healthy people need some fats in their diet to aid in many bodily functions.  The risks from fat intake come from eating too much fat on a long-term basis.

• Choose lean, protein rich foods such as soy, fish, skinless chicken and fat free or 1% dairy products.
• Eat foods that are naturally low in fat such as whole grains, fruits and vegetables.
• Get plenty of soluble fiber such as oats, bran, beans, cereal and rice.
• Limit fried foods, processed foods and commercially prepared baked goods.
• Limit animal products such as egg yolks, cheeses, whole milk and fatty meats.
• Avoid or limit foods high in saturated fat, hydrogenated or partially hydrogenated foods.

Try to acquaint yourself with labels when out food shopping, this will enable you to become more aware of what is good and what should be limited or avoided in your diet.

Until next week, I wish you good Spirtitual and Physical health

Jonelle Richardson

Health and Fitness Expert

Sometimes the easiest thing to do is to just get back into it.  Forget about the motivating factors.  Once your goal has been set, just go and get started.  Don’t think about the amount of time that you have spent out of the gym or the reasons why you stopped; especially if the reasoning for stopping did not involve an injury or illness.

The fact of the matter is you should just get started.  Once you do that you will see that the feeling that you get when you exercise will encourage you to get back in the next day, then the next day.  When you start seeing the changes in your mind and body you will start encouraging yourself to go, if only to continue with the progress.

Try to stay positive. Encourage yourself everyday to do something healthy.  If you can’t make it to the gym then park up the car and walk, or go up the stairs to get the things you want instead of sending some one else.  The little things do make a difference.

Until next week, I wish you good Spiritual and Physical Health

Jonelle Richardson

You know the benefits to exercise, you know how it makes you feel and what it can do for you but you still don’t do it.

There are mental barriers that exist. Whether or not you are aware of them, whether they are conscious or unconscious, they do exist. Why do you not exercise? Why do you not make the time? You do have the means, but you just don’t.

What’s running through your mind? Finding the motivation to go to the gym is sometimes very difficult. Different feelings and external factors come into play and distract you from ultimately going to the gym.

There are a couple of things that you can try to help to motivate yourself to get back into the gym.
• Create a goal and a time frame in which to achieve that goal.
• Find a partner who can go to the gym with you so that you can both motivate each other.
• Have a friend who you can be held accountable to. One, who will check up on you to ensure that you are going to the gym.

Once you start, make sure that you are going consistently; because then, your own conscious will also hold you accountable.
Remember, going to the gym consistently is necessary in order to see change and results. Staying healthy and fit should be your biggest motivating factor, so try and hold on to that.

Until next week, I wish you good Spiritual and Physical Health
Jonelle Richardson

Along with Saturated and Unsaturated fats there is also Trans fatty acids, hydrogenated and partially hydrogenated fats.

The trans fatty acids form when vegetable oil hardens which can raise LDL levels or bad cholesterol levels and lower HDL levels or good cholesterol levels.  Trans fatty acids can be found in fried foods, commercial baked goods, processed foods and margarines.

Hydrogenated and partially hydrogenated fats refer to oils that have become hardened such as hard butter and margarine.  Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids which are linked to heart disease.

Eating too much saturated fat is one of the major risk factors for heart disease; it can cause cholesterol to build up in the arteries.  Too much fat can also increase the likelihood of becoming obese.

Try to acquaint yourself with labels when out food shopping, this will enable you to become more aware of what is good and what should be limited or avoided in your diet.

Until next week, I wish you good Spirtitual and Physical health

Jonelle Richardson

Health and Fitness Expert

A growing number of studies challenge the entrenched assumption that stretching helps prevent injuries. Stretching whether static or dynamic does not necessarily prevent injuries. A review published in 2007 of 10 randomized studies about stretching after or before physical activity found that “muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults.”

In another review paper “The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature,” pored over nearly 100 other published medical studies on the subject. The key conclusions: stretching does increase flexibility; the highest-quality studies indicate that this increased flexibility doesn’t prevent injuries; few athletes need extreme flexibility to perform their best (perhaps just gymnasts and figure skaters); and more injuries would be prevented by better warmups, by strength training, and by balance exercises, than by stretching.

Static stretching involves reaching forward to a point of tension and holding the stretch; it is when you stay in place, bend over to touch your toes, or try to pull your ankles towards your hips. Where as, dynamic stretching which involves movement such as high knee jogs, walking lunges help move your muscles through different ranges of motions. This form of stretching prepares the body for physical exertion and sports performance.

It is suggested that if you have been in the habit of stretching before exercise then you continue to do that; it is not necessary to stop. If you are trying to increase flexibility then it is recommended to stretch. Consult your trainer or health professional when trying to determine what stretches would be best for you and the proper technique on how to do the various types of stretches.

Until next week, I wish you good Spiritual and Physical Health
Jonelle Richardson
Health and Fitness Expert

There is no doubt that protein is an essential nutrient for the overall development of your muscles, bones, and even skin. However, when it comes to boosting your personal physical performance and losing weight naturally, protein shakes are much preferable by athletes, health admirers, as well as body builders who do not receive adequate amounts of protein from their own diets.  While protein is extremely important there is such a thing as too much.   The intake of too much protein shakes can affect your kidney, liver or cause an imbalance among other vital nutrients that the body might need.

Protein shakes, powders and bars are ok for emergencies, but they are a low quality food, which is mostly processed. The best way to get protein is through foods such as seafood, white meat poultry skim or low-fat milk, yoghurt and cheese, eggs and beans. Protein sources in real food are more important, cheaper and real food may provide other benefits, vitamins and minerals.

Although it is generally undisputed that athletes and bodybuilders need an increased intake of protein, the exact amount is highly individualized and dependent on the type and duration of the exercise as well as the physiological make up of the individual. Age, gender, and body size may vary this protein intake.  Some health experts have criticized protein shakes as being unnecessary for most people that consume them, since most users already get enough protein in the normal varied diet with enough calories. An average of about 20 percent of total daily calories from protein is a good target for most active adults.  Consult with your doctor or trainer on what is right for you before consumption.

Until next week, I wish you good Spiritual and Physical Health

Jonelle Richardson

Health and Fitness Expert

Over time, the Nutrient fat, has developed a bad reputation and we always hear that we should lower our fat intake.  Although this is true, we should not eliminate it from our diet altogether because our bodies can’t live with out it.

Fats are essential for good health, they aid in energy production, cell building, oxygen transport, blood clotting and brain development.  Fat serves as the storage for the body’s extra calories, insulation for the body, good energy source, maintains healthy hair and skin and it helps the body absorb and move certain vitamins through the blood stream.

Fats can be saturated, unsaturated (monounsaturated and polyunsaturated), trans fatty acids, hydrogenated and partially hydrogenated fats.  Saturated fats are the biggest cause of high LDL levels or bad cholesterol.  They are found in animal products such as butter, cheese, whole milk and fatty meats.  They are also found in vegetable oils, coconut and palm oils.

Unsaturated fats help to lower blood cholesterol if used in place of saturated fats.  They do have a lot of calories so you still need to limit them.  Most liquid vegetable oils are unsaturated.  Monounsaturated fats are found in olive and canola oils and polyunsaturated fats are found in fish, sunflower, corn and soybean oils.

I will outline the other types of fats and where they come from in another article.  Although fat is important to our daily diet, the levels of fat intake should be monitored.  As always, consult your Doctor or a Nutritionist for exact measurements and figures on what your specific intake should be.

Until next week, I wish you good Spirtitual and Physical health

Jonelle Richardson

Health and Fitness Expert