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Aerobic exercise sessions per week adults should aim for..

Thursday, April 04, 2013

To achieve minimum health and fitness benefits, adults should aim for how many aerobic exercise sessions per week?

Aim for a minimum of 3 days of cardio (aerobic exercise) per week with no more than 2 days off between sessions. Gradually work your way up to 5 or 6 days per week.
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  Member Comments About This Blog Post:

FRIDA11 10/3/2013 2:06PM

    Thank you for commenting my blog. I must do more I can see


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LEMOOK 10/3/2013 9:46AM

    I've gradually gotten up to 5 days/wk...FINALLY!

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KKKAREN 4/5/2013 8:35AM

    I'm up to 5 a week, an hour each.

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FISHER011 4/4/2013 5:50PM

    Good to know! Thanks for sharing! I am working on getting my cardio in everyday- I love aerobic exercise-I am so sore from over doing it this week.

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8 kinds of healthy food that removes the potbelly

Thursday, April 04, 2013

8 kinds of healthy food that removes the potbelly
In one week combine the following food with for instance salmon, turkey or lean meat
Result: the Stomach will feel more flat and this kind of food also prevents a number of sicknesses in the long run..
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1. 1 cup of fresh Spinach / ½ cup cooked spinach.
2. 1 cup yogurt, served with for example blue berries, seeds and honey as breakfast or dessert.
3. 8 red cherry tomatoes or on a can or a big glass of tomato juice.
Alternatives: watermelon, red grapefruit or Papaya.
4. 1 cup of fresh or ½ cup frozen or dried blue berries
Alternatives: Acai berries, prunes, raisins or strawberries.
5. ½ cup of carrots
6. ½ cup of black beans
Alternatives: peas, or kidney beans
7. 7 walnuts every day.
Alternatives: almonds,peanuts, pistacie nuts or hazelnuts.
8. ½ cup of oatmeal
Alternatives: Quinoa, linseed or wild rice
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I found this on the internet. I have translated the text from Danish. I would like to see how much meat or vegetables it can be combined with .. That is how many calories and other food ingredients should supply the 8 different kinds of food. It can be done in the spark people food tracking. I will take time for it on of these days... emoticon
Here is the analyse of the 8 nutritions. As you can see there is more calories to consume 7-800 calories.. There lacks protein, Vitamine D(go out in the sun), Magnesium and Calcium
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NUTRIENTS: GOAL xxxxxxxxx - - - - - - - - - - - TODAY
Calories: 1,450 - 1,800 - - - - - - - - - - - - 893 - - - - - -
Fat: 32 - 70 - - - - - - - - - - 53
Carbohydrates: 163 - 292 - - - - - - - - - 90
Protein: 60 - 158 -- - - - - - - - - 26
Magnesium, Mg: 100 - 125 - - - - - - - - - - 42
Calcium, Ca: 100 - 150 - - - - - - - - - 32
Vitamin D: 100 - 150 - - - - - - - - - 0
Zinc, Zn: 100 - 200 - - - - - - - - - - 21


You are welcome to give your comments

  
  Member Comments About This Blog Post:

KKKAREN 4/5/2013 8:38AM

    I eat many of these foods already, including spinage!

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FRIDA11 4/5/2013 5:59AM

    By the way I forgot spinach. I don´t like it!!!

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FRIDA11 4/5/2013 5:51AM

    I find it more fun to edit what I can eat rather than what I should not have eaten. emoticon

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FRIDA11 4/5/2013 4:06AM

    Here s the Danish text. Of course it can be roughly translated via internet...
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8 madvarer, der fjerner topmaven
Disse 8 madvarer er ikke bare kalorielette, men også supersunde, da de forebygger en lang række livsstilssygdomme som kræft, diabetes og hjerte-karproblemer.

Din ugeplan den næste uge: Kombineret med for eksempel laks, kalkun og magert kød sikrer de 8 madvarer dig et sund kost.

Resultat: I løbet af få dage vil du mærke, at maven føles fladere og mindre oppustet. På lang sigt forebygger du en række livsstilssygdomme.
1. 1 kop frisk eller ½ kop kogt Spinat er en rig næringskilde til folat og den sunde fedtsyre omega 3, som gør kroppen modstandsdygtig mod hjerteproblemer, slagtilfælde og knogleskørhed.Ekstrabonus: Folat øger blodtilstrømningen til underlivet, og forebygger derfor aldersbetingede seksuelle problemer. Og spinat er spækket med lutein, et stof som bekæmper forkalkning i øjet, hvilket er en af de mest almindelige årsager til blindhed i den vestlige verden.
2. 1 kop yoghurt med aktive, såkaldte probiotiske bakterier, det vil sige bakterier, som overlever turen ned igennem fordøjelsessystemet - og som virker slankende ved at give en positiv effekt på tarmfloraen.

Ekstrabonus: Yoghurt styrker immunforsvaret og forebygger brystkræft.

Så meget yoghurt skal du spise hver dag: Sats på 1 kalcium- og proteinfyldt kop om dagen.

Alternativer til 'almindelig' yoghurt: Kefir og yoghurt baseret på soyamælk.

Serveringstips: Blåbær, valnødder, hørfrø og honning er perfekt som drys til morgenmad - eller som sund dessert. Naturel let-yoghurt er også genialt som base til dressing og dip.
3. 8 tomater -To ting du skal vide om tomater:
1. De røde er de sundeste, fordi de er fyldt med antioxidanten lykopen.
2. Tomater på dåse er lige så sunde som de nyplukkede, fordi det er lige så let for kroppen at optage lykopenet.

Studier viser, at en kost som består af lykopen kan reducere risikoen for:
* Blærebetændelse
* Lungekræft
* Prostatakræft
* Hudkræft
* Mavekræft
* Hjertesygdom

Så meget tomat skal du spise hver dag: Sats på 22 mg lykopen, som svarer til 8 røde cherrytomater eller et stort glas tomatjuice.

Alternativer: Vandmelon, rosa grapefrugt og papaya.

Serveringstips: Spis ketchup og kødsovs; gazpachosuppe - og dobbel op, når der står tomater i opskriften!
4. 1 kop friske eller ½ kop frosne eller tørrede Blåbær indeholder store mængder antioxidanter - og forebygger kræft, diabetes og demens.


Ekstrabonus: Studier viser, at blåbær, i tillæg til at være rig på fiber og A og C-vitamin også er godt for hjerte-og karsystemet.

Alternativer: Acaibær, svesker, rosiner og jordbær.

Serveringstips: Blåbær beholder alle de sunde egenskaberne både når de er tørre, frosne - eller på syltetøjsglas
5. ½ kop reven gulerod - De fleste røde, gule og orange grøntsager er fyldt med karoten - et stof som forebygger en lang række kræfttyper, i tillæg til inflammatoriske sygdomme som astma og gigt. Men ingen af disse farverige grøntsagerne er så enkle at tilberede, og indeholder så få kalorier som guleroden.

Alternativer: Søde kartofler, græskar, squash og mango.

Serveringstips: Rå babygulerødder, squash, bagte søde kartofler, græskartærte, mangosorbet og gulerodskage
6. ½ kop sorte bønner giver 8 g protein og 7,5 g fiber - Alle bønner er godt for hjertet, men ingen er så sunde for hjernen som de sorte bønner. Det er fordi, de indeholder antioxidanten antocyanin, som har vist sig at forbedre hjernefunktionen.

Ekstrabonu
s: Sorte bønner har lavt kalorieindhold og indeholder ikke mættede fedtsyrer.

Alternativer: Ærter, linser og kidneybønner.

Serveringstips
: Brug sorte bønner i en fuldkornsburrito; brug både sorte og kidney bønner, når du laver chili; lav en puré af 1 kop sorte bønner, 1/4 kop olivenolie og ristet hvidløg, og brug den som en sund dip
7. 7 Valnødder hver dag indeholder mere af den sunde omega-3 olie - end laks. Perfekt efter træning..

Og mere af det anti-inflammatoriske stof polyphenol end rødvin, og dobbelt så meget muskelopbyggende protein som kylling...

Alternativer: Mandler, jordnødder, pistacienødder og hasselnødder.

Serveringstips: Brug som drys på salater; hakkes og tilsættes (fuldkorns)pandekager, hak valnødderne og miks dem med olivenolie - og få en smagfuld marinade til grillet fisk eller kylling.
8. En ½ kop - så får du 10 g protein Havregryn er spækket med fiber, som er med til at forebygge hjerte- og karsygdom. Og ja, havregryn indeholder mange kulhydrater, men kombinationen med fiber gør at kulhydratene bliver frigivet langsomt ud i blodbanerne.Så meget havregryn bør du spise hver dag: En halv kop - så får du 10 g protein, mæthedsfølelse og stabilt blodsukker hele dagen. Alternativer: Quinoa, hørfrø og vilde ris. Serveringstips: Spis en skål havregryn til morgenmad - og få minimum 5 g fiber. Drys hørfrø på havregrød, i salater og på yoghurt.Havregryn er spækket med fiber, som er med til at forebygge hjerte- og karsygdom. Og ja, havregryn indeholder mange kulhydrater, men kombinationen med fibre gør, at kulhydraterne bliver frigivet langsomt ud i blodbanerne. Og du får mæthedsfølelse og stabilt blodsukker hele dagen.

Alternativer: Quinoa, hørfrø og vilde ris. Serveringstips: Spis en skål havregryn til morgenmad - og få minimum 5 g fiber. Drys hørfrø på havregrød, i salater og på yoghurt


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FRIDA11 4/5/2013 4:04AM

    I don´t like spinach myself.
I find it nice to focus on food one shall have rather than focusing on what I have to avoid. emoticon
I better take the time now to analyze which vitamins, minerals , protein, etc shall be added to this diet.
I´ll give you the whole article in Danish in a comment. I don´t have time to translate the entire article. What isn´t translated is the arguments for eating each of the 8 kinds of food mentioned.

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LHLADY517 4/4/2013 6:23PM

    I regularly eat #2,3,4,6,7, and 8 (or their alternatives). I'll have to work at adding in the others.

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Useful links and tips in Spark people

Monday, April 01, 2013

emoticon Good links in spark people
http://www.sparkpeople.com/myspark/messa
geboard_topics.asp?imboard=7. - This is the message board with questions about nutrition and exercise.
...
The first place you should always look for help is in our Site FAQ’s, which you can get to by clicking the "Help" button at the top of any page. These Q&A's explain things related to Message Boards, SparkTeams and your fitness and nutrition programs. If you browse the list of questions and still don't find an answer to yours, the next step would be to post it in the Site/Technical Help forum on the Message Boards, where other members and/or experts can respond.
...
Motivating others
There are lots of ways you can communicate with other members, whether you want to thank them, congratulate them, or even ask them a question.
SparkGoodies are virtual gifts you can buy for yourself and others by using the Spark Points you've earned. To give someone (or yourself) a Goodie, just go to his or her SparkPage, scroll down, and you’ll see lots to choose from on the left side of the page!
Leaving a comment on someone's Page is a great way to congratulate him or her for a job well done. If they've done something really significant (like reached a weight loss goal, or made a
n important contribution to the Community) then you could also nominate the person on their SparkPage to become a Spark People Motivator.


  
  Member Comments About This Blog Post:

KKKAREN 4/2/2013 8:50AM

    Thanks for getting the info out there!

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FISHER011 4/1/2013 6:01PM

    Thanks for the information I learned something new about where to get help information.
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Debbie


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Are You Ready to Change Your Lifestyle?

Friday, March 22, 2013


Are You Ready to Change Your Lifestyle?
Quiz by Liza Barnes, Health Educator.
There are so many things you can do to improve your health, from simple changes like buying whole grain bread to more complex commitments like consistently working out. But the most crucial thing you can do is be ready to make changes. If you haven't built up the will or created a plan B, your best efforts might be in vain. Take this assessment to find out if you're ready to change in your lifestyle.
Ready, Set: You're getting ready to change your lifestyle.

There are five stages of change that people move through when losing bad habits or creating new ones (pre-contemplation, contemplation, preparation, action and maintenance). You’re in the third stage, preparation—getting ready for takeoff. In many ways, this stage is the most important, because you're setting up the course for all the work that lies ahead. This is the time to work out ways around the inevitable bumps, setbacks and plateaus that lie ahead. If it's a struggle for you to eat healthy while you're on the run, get some advice before you wind up in the fast food line. If you don’t know how you'll get to the gym when your kids are home after school, work out a plan before school's out. And don't get discouraged if you've tried to make changes in the past and it didn’t stick. Sometimes it takes a few tries, and you'll learn more about yourself each time.











  
  Member Comments About This Blog Post:

FRIDA11 4/2/2013 6:03AM

    emoticon Well - It is not me who has written it - It is copied from the sparkpeople quiz. I copy the sentences that make sense for me and my life.
Thank you for your comments they help to make the statements clearer for me.

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FISHER011 4/1/2013 6:23PM

    I love this blog-thank you!
I can see now why things are not working out & I'm having setbacks. I need to have a solid plan & a plan B.
You are so right about having a plan and a plan B for those setbacks and plateaus. I started a Journal about my dieting & exercising and foods and SparkPeople information.
Also I wrote down the 5 stages so I remember them as I set my goals emoticon
emoticon emoticon emoticon emoticon
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Debbie

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KKKAREN 3/23/2013 8:39AM

    Change the way you look at things and the things you look at will change!!

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FRIDA11 3/22/2013 5:59PM

    work out a plan..
This must be key words

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False or true about weightloss

Friday, March 22, 2013



True or False: The best way to tell if your program is working well is by seeing results on the scale.

Explanation
There are several reasons why the scale can be the least reliable measure of your progress. For most people, the goal isn't really losing weight at all—it's losing fat. It's very common, for example, to gain or maintain weight, even if you're actually losing fat. This is especially true during the first few weeks of a big change in diet and exercise. (The inverse is also true: you can lose weight without losing much fat at all, and this is what often happens when you try to lose weight too quickly.) Simply put, your body doesn’t work like a bank account. Your calorie "deposits" (eating) and "withdrawals" (exercising) don’t always affect the "balance" (weight) the way you'd expect because many other factors can affect your weight. The scale is just one of many things to look at, and usually not as useful as other things like body fat percentage, the fit of your clothes, how you're feeling about the changes you're making, and the progress you're making in your fitness and health. One of the worst things you can do is let a disappointing result on the scale convince you that all your efforts are wasted—that's just not the case. Learn More: Use Measurements Besides the Scale, Measure Progress Without the Scale, Exercise & Temporary Weight Gain
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True or False: There are no limits to how much stored fat your body can burn in a day.
Explanation
If your calorie deficit (the difference between how many calories you eat vs. how many you burn) becomes too large, your body will start cannibalizing muscle and organ tissue for fuel. There are a lot of "rules" that govern how your body uses energy. For example, your brain can't use stored fat for energy, and your muscles will only burn significant amounts of fat when they are working at medium intensity. So if you want to lose fat, you’ve got to play by your body’s rules: Aim to lose one-half and two pounds per week, through a combination of moderate calorie reduction and increased exercise. If you only have 10 pounds or less to lose, aim for the lower end of that range (one pound or less each week); if you have more than 50 to lose, you can aim for the high end (one to two pounds per week)
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studies have shown that aiming to lose 2 pounds per week can cause problems for people whose current BMI is less than 30. But once your BMI falls below 30, reducing calories to lose 2 pounds per week is probably going to put you below the minimum amount you need to stay healthy. Instead, set up your program to lose about 1 pound per week (or half a pound, once you’re within about 10 pounds of goal).
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  Member Comments About This Blog Post:

KIMBERLY19732 3/22/2013 6:13PM

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