FRIDA11's SparkPeople Blog FRIDA11's Blog on SparkPeople, home of free diet plans and a healthy living community Strength training builds stronger muscles, but what else does it help strengthen? <BR> Tendons, Ligaments, Bones, Joints <BR> <BR> Explanation <BR> Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain. <BR> Sat, 21 Nov 2015 11:49:53 EST Should you exercise in the 'fat burning zone' (low intensity, long duration) to lose the most weig No - ....................... <BR> Explanation <BR> The "fat burning zone" business is very misleading. It’s true that low intensity exercise uses more fat as fuel and that moderate intensity exercise (that you can maintain for 20 minutes or more) burns both fat and glucose. But, you're better off exercising in the aerobic zone as much as you can, because exercising at this higher intensity burns more total calories. You will burn a larger percentage of fat in relation to glucose when you are ... Sat, 14 Nov 2015 04:26:52 EST Going to a Dietician I was at an event with my political party <BR> They sent me to a health both.. <BR> As my BMI was over 30 I can go to a Dietician 3 times free paid by the municipal!! <BR> The figures on the test also said I have a metabolic age of 74 as I am 59 I am not that happy about that <BR> It also showed I have enough muscles - not bad <BR> My first consultation will be november 11th <BR> I have never tried that before.. If I find it good for me I will pay for more consultations..dependent on the pric... Mon, 2 Nov 2015 04:34:46 EST A new food plan and a new kind of competition When I was 19 I fulfilled a diet and kept an OK weight for 20 years. Then I put 20 kg on at a long stay at hospital I have not been able to get rid of. <BR> I simply took a very low calorie diet analysed it and supplied with the food that gave what it did not in order to get enough nutrition with as few calories as possible. <BR> These days I am analysing the smoothie diet by Amanda Cross as I have used it and lost 4 kg in a week - It has some obvious lacks - like protein and fat - <BR> I ca... Sun, 11 Oct 2015 01:11:56 EST The blood pressure-lowering benefits of exercise can be observed how soon after starting a workout ? <em>185</em> <BR> Within hours! <BR> <BR> Explanation <BR> According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout! This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program. <BR> Sat, 10 Oct 2015 14:03:29 EST Does it have to be dull to be an adult? I was walking together with a man on the sidewalk. <BR> There were no other people in sight.. <BR> I hadn´t done any exercise that day and the sun was shining so I felt like dancing on the sidewalk <BR> He kept saying calm Down - people are starring out of the Windows. <BR> i danced anyway but wondered why can´t an adult dance on the street? <BR> Another day I went a tour with my ex.. Then we saw a playing ground.. <BR> He explained he would not try it if he wasn´t drunk <BR> I went anywa... Sun, 27 Sep 2015 16:25:48 EST Does strength training elevate your metabolism immediately following a workout. Yes <em>362</em> <BR> <BR> Explanation <BR> <BR> Johns Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end. <BR> Sat, 26 Sep 2015 04:31:14 EST glycemic index Shall be low <BR> <BR> Explanation <BR> One system for classifying carbohydrates is the glycemic index. The glycemic index ranks foods on how they affect blood sugar level by measuring how much the blood sugar increases after one eats. For example, white bread is digested quickly into glucose, causing blood sugar to spike quickly. Therefore white bread has a high glycemic index number. In contrast, brown rice is digested more slowly, causing a lower, more gentle change in blood sugar. It the... Mon, 14 Sep 2015 17:25:04 EST To be with slim people I went into a refugee center with the goal to learn some Arabic and teach Danish in return <BR> This has developed to a good friendship with a very slim guy.. <BR> It is written that being together with a fat person (me) makes you fatter <BR> Well - In which direction the influence goes must depend on where the will power goes. <BR> Soon after our meeting was the Ramadan.. <BR> Being together with someone who must not eat and not even drink water(!) makes it necessary to do other things than ... Sun, 6 Sep 2015 04:40:49 EST I do not agree Source: Trivia – Spark People: <BR> ------------------------------------- <BR> xxxxxxxxxxxxxxxxxxxxxxxxxxx <BR> True or False: Residents of developed countries (like the U.S.) are MORE likely to experience allergies than people in developing areas of the world. <BR> Explanation <BR> Generally speaking, developed countries have much higher incidences of allergies than developing areas of the world. Scientists believe that the clean and sanitized homes of the industrialized world are actually... Thu, 20 Aug 2015 05:39:30 EST About eggs About eggs - True or False: Because they are high in cholesterol, eggs, especially the yolks, should be avoided at all costs. <BR> <BR> False <BR> In the past, people thought that because eggs are high in dietary cholesterol, they were not a heart-healthy protein option. We now understand that saturated and trans fats are more responsible for raising your cholesterol levels than dietary cholesterol, and an egg a day (which has a mere 1.5 grams saturated fat) is a healthy habit for most peopl... Tue, 18 Aug 2015 08:13:56 EST A bad day.. To day I have spent much to much time by the computer <BR> <BR> What do you do to avoid that trap? Fri, 7 Aug 2015 10:40:40 EST Most exercisers lose how many cups of fluid (sweat) per hour of moderate exercise? <BR> Most moderate exercisers will lose <BR> <BR> about one quart (4 cups) of fluid per hour of exercise, <BR> so try to drink about 16-20 ounces of Water <BR> shortly after your workout to aid the recovery process. <BR> Wed, 1 Jul 2015 17:08:49 EST Calcium - True or False True or False: Adults over age 50 need more calcium than their younger counterparts. <BR> True <BR> Explanation <BR> The recommended amount of calcium for male and female adults, ages 19-50, is 1,000 milligrams daily. The amount increases to 1,200 milligrams daily for those over age 51 <BR> Sat, 27 Jun 2015 13:30:00 EST When do you feel full? On average, how many minutes does it take for your stomach to signal to your brain that it's full? <BR> <BR> 20 minute <BR> <BR> Explanation <BR> It takes the stomach about 20 minutes to realize that it is full, which is why experts recommend that we eat slowly. Put your fork down between bites to avoid overeating. <BR> Xxxxxxxxxxxx <BR> I have noticed that slender people eat more slowly than me <BR> This is something I am triyng to change.. <BR> I have bought a plastic cigarette with peppe... Sun, 31 May 2015 09:34:37 EST According to a survey here, those who were in Community lost.... True or False: According to a survey of SparkPeople members, those who were involved in the Community lost about the same amount of weight as members who did not use Community features. <BR> <BR> False <BR> <BR> Explanation <BR> Our research has shown that people who use the Community (Message Boards, SparkTeams, etc.) tend to lose more weight on average than those who do not. So what are you waiting for? Start posting and get your weight loss going <BR> <BR> ------------------------------... Sat, 30 May 2015 09:45:18 EST True or False: Exercising regularly can increase the size of the hippocampus region of the brain. <BR> <BR> True or False: Exercising regularly can increase the size of the hippocampus region of the brain. <BR> <BR> True <BR> <BR> Explanation <BR> A study published in Proceedings of the National Academy of Sciences found that regular sweat sessions can increase the size of a region of the brain called the hippocampus--a part of the brain that begins to decline around age 30 in most adults. The hippocampus is tucked deep in the brain and plays an important role in learning and memory. ... Wed, 22 Apr 2015 16:48:12 EST Where does most of the fuel you burn during exercise come from? <img src=""> <BR> Most of the fuel you use during exercise doesn’t come from the food you've recently eaten! It actually comes from the carbohydrates (called "glycogen") and fat that's stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise. <BR> Sat, 11 Apr 2015 08:29:42 EST I feel grateful.. Now it is possible to insert photos <BR> in posts in message boards of the teams. <BR> That gives a lot of new possibilities Wed, 8 Apr 2015 18:05:58 EST True or false about exercise and doctors True or False: Even a person who is mildly overweight should get a doctor's clearance before starting a new fitness program. <BR> I´d say false <BR> Spark people says <BR> True <BR> Spark people´s explanation: <BR> A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program. You can get one here. <BR> My explanation: <BR> When you do exercise - Feel your own body and don´t follow others b... Wed, 1 Apr 2015 14:54:41 EST Glycemic index What does the 'glycemic index' rank? <BR> The Glycemic Index ranks carbohydrate-containing foods (on a scale from 0 to 100) based on their effects on blood sugar levels in the body. <BR> Wed, 1 Apr 2015 14:46:06 EST A positive view.. A friend of mine told I ought to be proud <BR> As I have lost quite a bit of weight since this summer <BR> Yeahh - That is right - I had some severe problems and became fatter than ever <BR> - more than 100 kg - Now I am 93.7 kg <BR> Yeahh - Hmm <BR> Going high up - and then going Down to same level as before ain´t a big deal <BR> Hmm - If I had gone up in stead of Down or if I had stayed on the bad level ... <BR> Yes! I should be happy and grateful Yes <BR> Actually - I was at a party to da... Sun, 29 Mar 2015 19:14:20 EST an electric ice cream maker - What is it? Is it possible to make yoghurt ice cream without an electric ice cream maker?? <BR> How? <em>4</em> Thu, 26 Mar 2015 09:55:57 EST True or False: You will absorb more nutrients from your veggies by eating them with a fat.. True or False: You will absorb more nutrients from your veggies by eating them with a fat (such as a vinaigrette dressing) : <BR> <BR> True <BR> Your body can't make use of certain vitamins and antioxidants found in vegetables(beta-carotene, vitamin D, and vitamin E in particular) without a bit of fat to help process them. Ditch the fat-free salad dressing and dip your fork into a dressing made with olive oil for heightened meal satisfaction and nutrient absorption! <BR> Wed, 25 Mar 2015 17:25:48 EST A little interview with 2 slender men.. The leader of the local department of my political party is slim while I and some of the others have too big stomachs... <BR> I asked him how he keeps so slim.. <BR> He answered he has a principle of never eating to be full but only to not feel hungry <BR> - and he only eats one big meal a day and else ways eats 2 or 3 small meals consisting of a sandwich with a white slice of bread together with a rye bread slice(full grain) and something in between. I asked whether he does not eat vegetable... Sun, 15 Mar 2015 16:02:16 EST My work and exercise I do ceramics <BR> I have just been working some months to get finished for an exhibition <BR> Some days I have been sitting decorating and drawing the most of the day.. <BR> In stead of taking a nap when I got tired <BR> I ran a tour in the area near by <BR> Sometimes I have to knead the clay.. <BR> This is hard and I get sweaty - There are machines for doing this, but so far I do it by hand to get the exercise and to keep in touch with this handcraft.. <BR> Hmm - My right hand does ache whe... Tue, 10 Mar 2015 19:53:24 EST How many aerobic (cardio) exercise sessions should you aim for each week? How many aerobic (cardio) exercise sessions should you aim for each week? <BR> Answer: <BR> At least 3 <BR> Explanation <BR> When it comes to cardio, aim for a minimum of 3 days per week with no more than 2 days between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn. But don't forget the importance of rest and recovery. Give yourself at least 1 to 2 days off e... Fri, 6 Mar 2015 16:37:49 EST Gluten Not all grains contain gluten, however. <BR> Amaranth, arrowroot, buckwheat, cassava (manioc), corn, flax, indian rice grass (montina), Job's tears, millet, finger millet (ragi), potatoes, quinoa, rice, sago, sorghum, soy, tapioca, tef (teff), wild rice and yucca are naturally gluten-free. Wed, 25 Feb 2015 13:16:38 EST Tasty Fiber rich bread with magnesium Here is a bread recipe I have served for many people and given as a present <BR> <link><BR>l.asp?recipe=2826039 </link> Mon, 16 Feb 2015 05:02:48 EST How do I track food? How do you track your food? <BR> It takes very long time for me to do it. <BR> Maybe someone can give me a tip? <BR> I know many here at Spark People track their Nutrition. Wed, 4 Feb 2015 05:11:36 EST New kind of try I read it rinses the liver and gives a weight loss to drink Water that has been boiled <BR> and put in a Thermos every hour ½ dl <BR> And I heard in the radio and read that it is good to stop eating anything at 7pm <BR> The Water thing is for maximum 3 months it said. <BR> I eat sensibly and have found that the boiled Water takes some of the appetite. <BR> I started yesterday.. <BR> <em>194</em> <BR> January 31st : This night my stomach ached because of hunger. I went out of bed and ate so... Fri, 30 Jan 2015 15:45:34 EST A way of making a diet that held more than 30 years I became overweight when I was 19 years old <BR> I looked at different diets like for instance The grapefruit Diet - And The Stewardess diet <BR> I found out these diets had a lack of important nutrients.. <BR> <BR> Then I analysed a diet of 500 calories a day and supplemented with yogurt and other food to get more Calcium and phospat as this was absent in this diet <BR> After 1½ year I had lost the 13 kg I needed to loose - I bicycled daily and also swam and did gymnastics. <BR> My weight... Wed, 7 Jan 2015 06:00:58 EST Happy New year Let´s have a Happy and Active Year of <BR> <BR> <BR> -----------2015-------------- <BR> <BR> <img src=""> Wed, 31 Dec 2014 12:28:49 EST Carbohydrates Carbohydrates are necessary for our health and for a long term way of loosing weight and keeping a healthy life-style. <BR> There are simple and complex carbohydrates. Complex are best - : <BR> <em>211</em> <BR> ".... <BR> <BR> Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth. <BR> • Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple ca... Mon, 29 Dec 2014 05:32:55 EST Bed rest is not a good treatment for back pain. <BR> Bed rest is not a good treatment for back pain. When you are in bed for extended periods of time, you can lose muscle strength which is actually bad for your back. Bed rest should not be used for more than two days if you can help it. Want to relieve back pain easily? Just get moving! Normal daily activity can actually help relieve back pain in most cases. Remember to always consult with your doctor to find out which options are best for you. <BR> <BR> Source: Spark People Trivia answe... Fri, 19 Dec 2014 06:08:39 EST Ups and downs 2011 - 2014 I looked in my book I have written in since 2011 – on and off <BR> Here I write when I have gone up or down in weight and about why.. <BR> In 2011 I weighed less <BR> I went on a rinsing smoothie diet for a week where I used a blender <BR> Rather than making juice to keep the fibers. Lost 4 kg <em>104</em> <BR> I wrote about which ceramic I made and what kind of glazes I put on and how I made them. I wrote about exhibiting plans/ Publicity/ Courses to make <BR> ------------------------- ... Wed, 17 Dec 2014 14:08:55 EST Hope to be more positive to myself This weekend I talked with a lady who has lost 7 kg from august to this december <BR> She told she writes in a book when she has said no to something fattening - either to herself or to others. <BR> She also has found that it gives benefit to make good food for herself <BR> <BR> This makes sense to me. Instead of the wipe I give myself by writing in a book every time I do not make exercise and eat the wrong things has made me sick and tired of trying to loose weight. <BR> <BR> I find it fu... Mon, 8 Dec 2014 06:15:54 EST Yeahh To day at my sculpture class <BR> I suceeded in not eating the candy or cake in front of my nose for 4 hours <BR> Hurray <BR> But Yesterday... <BR> Anyway one step forward is good <BR> and to be celebrated by not eating candy or fat food the rest of the day <BR> and giving my self a medal goodie here right now! <BR> <em>244</em> Sun, 30 Nov 2014 09:56:54 EST On page 31 I was on page 31 out of 99 on the leaderboard of trivia to day. <BR> I find that quite good as some of the questions are impossible to answer when you don´t know this or that kind of food that you only can buy in US. <BR> Luckily I haven´t been touched by all the sicknesses mentioned inTrivia game <BR> so I give myself a <em>208</em> Fri, 28 Nov 2014 10:05:40 EST Do all grains and grain-based foods contain gluten? <BR> No – <BR> Wheat (all types, including durum, einkorn, faro, kamut, semolina and spelt), barley, rye and certain processed oats all contain a protein called gluten, and all foods made from these grains (most flours, cereals, breads, pastas, crackers and cookies) contain gluten, too. Not all grains contain gluten, however. Amaranth, arrowroot, buckwheat, cassava (manioc), corn, flax, indian rice grass (montina), Job's tears, millet, finger millet (ragi), potatoes, quinoa, rice, sago, sorg... Fri, 28 Nov 2014 10:01:48 EST Important veggies for life <BR> By Timothy Grower <BR> <BR> If there’s one food that no one — not your doctor, your nutritionist, or even your mother — will tell you to eat less of, it’s leafy greens. Calorie for calorie, chard, collards, kale, and other leafy greens may just be the most nutritious food you can eat. They’re packed with vitamins — A, B, K, and others — but also rich in essential minerals like calcium, iron, potassium, and magnesium, as well as antioxidants, which protect cells against damage. Leafy gr... Sat, 22 Nov 2014 11:50:50 EST How does your body store energy from food? Your body can store energy from food for future use in two ways: <BR> 1) as fat and <BR> 2) as muscle fuel (called glycogen). <em>57</em> <BR> Its first priority is to fill its glycogen tanks, because glycogen is the body's primary source of energy for physical activity. <BR> Once your glycogen stores are filled and the rest of the body's energy needs are covered, all the extra energy from your food will be stored as body fat. <em>15</em> <BR> Sat, 22 Nov 2014 04:48:20 EST Dam goals.. For the time beeing it seems to me that all my goals are blocked <BR> Each path is blind <BR> Maybe I am the blocker <BR> well <BR> Anyway today I had planned to clean the rainpipe from the roof to te gutter as the friend who said he would do it did not want to do it anyway. <BR> In stead I said yes to go to the fitness center <BR> And I used a heck of a lot of tme to fix the closet that did not want to open. As that section contains tools for my ceramic kiln this was annoying. I had to empty... Wed, 19 Nov 2014 10:36:26 EST Anger and exercise To day I went to the fitness center in my rowing club <BR> The season for rowing on the sea is over because of winter and storms <BR> When I did the dry rowing I was angry because of some municipal business about the road and sheltering against the sea. <BR> There actually comes seaweed up on the road and it is necessary to walk on the opposite path or drive on the wrong side of the road to avoid the salty sea on you or the car when it is stormy. <BR> Because of my anger I had a lot of energy... Sun, 16 Nov 2014 08:21:09 EST The five/two day diet In this diet a person eats 500 calories 2 days and normally the other days of the week. <BR> One of my mothers friends who is older than 80 is using this with succes. <BR> My weight came above 100 kg this summer. <BR> I have struggled down to 94 and now I am up at 96. <BR> I have tried to track my food some days and this helps - especially if I isolate myself from other people and the goodies in this context.I have also gotten better bicycling rather than taking the car and now the fitness se... Sun, 9 Nov 2014 12:04:01 EST Where does most of the fuel you burn during exercise come from? <BR> • Stored carbohydrates and fat <BR> <BR> Explanation <BR> Most of the fuel you use during exercise doesn’t come from the food you've recently eaten! It actually comes from the carbohydrates (called "glycogen") and fat that's stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise. <BR> <BR> Wed, 5 Nov 2014 09:30:22 EST Minus bread?! I have heard from different sources that skipping bread should be good for loosing weight and feeling better in the stomach. <BR> And also skipping rice and pasta <BR> <BR> Have you tried this? <BR> <BR> With what result? How long time? <BR> Fri, 31 Oct 2014 09:05:06 EST A bad habit - And what to do? I have gotten the bad habit to buy a snack of a sort when I buy food <BR> And eat it on my way home <BR> AND feel bad about it after that as I would prefer saving my appetite for something with more nutrition <BR> Then at the supermarket next time I do it again <BR> And again - <BR> What can stop this food abusive behavior? <BR> <em>15</em> Thu, 16 Oct 2014 18:17:06 EST An addition to my morning gymnastics Many mornings I do some gymnastics in my bed that is good for my back <BR> and my stomach muscles. <BR> It is said in SP that exercise before breakfast gives nothing - See my blog about this copied from Trivia <BR> But for me it means I do not get back pain and that is important for me.. <BR> I have done gymnastics for many years so I know many exercises and also Spark people and a book about callanetics has inspired and given me knowledge. <BR> This exercise is a new one for me. Funny with s... Wed, 15 Oct 2014 05:42:37 EST Eating soup before your meal can help you consume fewer total calories during your meal. <BR> Explanation <BR> Soup may curb your appetite. Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup! <BR> <BR> Hmm - I have a cooking book from 1935 with very good vegetable soups <BR> there also are some frozen soups in the supermarket <BR> Sat, 11 Oct 2014 03:12:52 EST