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..
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
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...
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
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
Monday, April 01, 2013
Good links in spark people
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.
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.
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.
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.
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
True or False: There are no limits to how much stored fat your body can burn in a day.
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)
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).
Sunday, February 10, 2013
Salt adds risk to overweight
Look at the comment for summary of the most important points in English
I have read 2 articles about this connection.
Salt mad øger risikoen for at udvikle fedme
En finsk undersøgelse viser en sammenhæng mellem salt og fedme. Årsagen er, at salt gør dig tørstig, men at vand ikke længere er den naturlige måde at slukke tørsten på.
(Kilde: Progress in Cardiovascular Diseases Volume 49, Issue 2, September-October 2006, Pages 59-75)
Der er mindst fem andre problemer forbundet med at indtage for meget salt.
1) Bruger du for meget salt, vil du svække dine smagsløg, og du vil efterhånden finder friske grøntsager kedelige i smagen – medmindre de tilsættes salt, krydderier, en del dressing e.l.
Bruger du meget salt, har du svært ved at smage nuancerne i rå salater og mange frugter.
Begrænser du brugen af salt (og krydderier), begynder sunde råvarer efterhånden at smage meget bedre, fordi dine smagsløg ændrer sig.
Fx er der svært at krydre friske frugter, og hvis du ikke kan lide at gnaske en agurk eller gulerod, ”fordi den ikke smager af noget”, vil du på længere sigt få svært ved at fastholde et vægttab.
Når du først er blevet vænnet fra at spise krydret og saltet mad – og selv meget lidt er nok til at give maden smag – får du pludselig meget lettere ved at holde dig til sund slankemad.
2) For meget salt medvirker til afkalkning af dine knogler. Indeholder din kost for meget salt, begynder du at udskille kalk i urinen, hvilket indikerer at knoglerne afkalker.
Eftersom mange kaloriefattige slankekure i forvejen resulterer i et kalkindtag, der ligger i underkanten af det daglige behov, er det især uheldigt at spise for meget salt på en streng slankekur.
3) Salt binder væske og får dig let til at se tykkere ud, end badevægten viser. Det er nyrerne, der opretholder saltbalancen i kroppen. Når du spiser for meget salt, forsøger nyrerne at udskille det igen, men sker det ikke hurtigt nok ophober væsken sig.
Er din krop meget saltholdig, ser den ikke alene mere overvægtig ud, end den egentlig er, den føles også tungere.
4) Salt stimulerer. En del mennesker, som spiser for meget salt, gør det for at blive stimuleret. De er trætte eller uoplagte og føler et salte ting giver dem et lille pift. De har brug for mere eller bedre søvn, sund mad og motion – ikke salt.
5) Salt skader din sundhed. Et lavere saltindtag kan være med til at nedsætte blodtrykket og mindsker bl.a. risikoen for hjerte-karsygdomme. Da Finland halverede saltindtaget, steg gennemsnitsalderen med seks år. Om årsagen udelukkende var det lavere saltindtage er uvist, men en lavere saltindtagelse vil i hvert fald væsentlig mindske risikoen for hjerteanfald.
Tips til hvad du kan gøre for at begrænse dit saltindtag:
•Spar på det salt du tilsætter maden under madlavning og ved bordet. Smag bl.a. på maden, før du spiser den. Måske er det ikke nødvendigt med mere salt.
•Skær gradvist ned på saltet og væn dine smagsløg til mindre salt.
•Brug flere krydderier og krydderurter i stedet for salt. Fx kan peber og andre krydderier ofte kompensere for den mindre salte smag. Du bør dog undgå stærkt krydret mad.
Get An Email Alert Each Time FRIDA11 Posts