Other Questions and Anwers
If I cut alot of sugar out of my
diet will it help lower cholesterol levels?
The best ways to decrease cholesterol
in your diet is by decreasing the amount of saturated fats
(animal products, coconut oil), and hydrogenated fats and
oils (vegetable shortening, hard margarines, most peanut butters).
Decreasing excess refined sugar in your diet (syrup, table
sugar, honey, jam, sweeteners, fruit drink, fruit juice, dried
fruit, candy, etc) will help to decrease triglycerides. Any
excess calories that you are consuming will be converted into
fat, which will in turn trigger cholesterol production. Here
are a few guidelines that may help decrease your cholesterol
levels.Choose monounsaturated fat such as olive and canola
oils, as well as nuts, avocado, and soft margarines made with
these oils because they decreases LDL cholesterol (bad cholesterol)and
they may increase HDL cholesterol (good cholesterol)Choose
polyunsaturated fat such as safflower, sunflower, corn, soybean,
sesame, and most nut oils, nut butters, nuts and seeds, soft
margarines made with these oils to decreases LDL cholesterol.Eat
more than 5 servings of fruit and vegetables per day because
they contain a large amount of soluble fiber which bind cholesterol-making
compounds (bile acids), and thus reduce the production of
cholesterol. I am also attaching a odf with lots of healthy
eating tips
I am concerned that
my weight seems to be higher than ever. I
still wear the same size I wore about 10 years ago, but I
weigh about 12
more pounds. I run 2-3 marathons and half marathons yearly,
and
10K races about every month. On the BMI I am almost "over
weight" although I honestly don't think I look overweight.
Can this all be from muscle gain? Do you have any charts that
show what reasonable weight gain would be for very endurance
sports?
Endurance sports have the opposite effect on your body - they
make it become lighter so that you will not have to have the
burden of any extra weight to carry throughout your extended
training sessions. Is the extra weight that you have put on
been fat or muscle mass. You should easily be able to tell
that by looking at your own body. If it is extra muscle -
and you are not comfortable with it - then I would suggest
that you ensure that your strength training program focuses
on endurance reps rather than fewer, heavier reps for each
exercise. If however, your excess weiht is due to body fat
then you are not in energy balance. This means that you are
consuming too many calories for your level of training. I
would suggest that you start keeping an eating and exercise
log to record exactly what your are eating and how much. You
can compare this to your training and energy levels over time
to see if you can make some changes. Keep up your active lifestyle
and you will age energetically!
I want to know if I
drink 2 protein shakes a day and eat one small meal if that
will increase my chances of losing weight I am very overweight
and it effects my everyday life stlye so I need to change
my weight.
You don't eat just to get thin. You eat a good balanced variety
of foods and nutrients for a lot of other reasons, which have
to do with cardiovascular health, cancer protection, and bone
health. What you should consider doing is eating to lose weight.
Eat enough food so that you are NOT hungry but that you are
ENERGIZED to do quality physical activities. This will allow
you to lose weight SLOWLY (no more than 0.5-1 lb per week
MAX). You have likely taken years to gain excess body fat
so lets not try to change it overnight. However you have to
agree to proceed with this slowly - remember that it is the
slow moving but consistent turtle that wins
the race (not the fast hopping rabbit).
I have a
big upper body and a small lower body, how could I gain weight
in just the hip and thigh area without gaining more weight in
my stomach?
If you want your thighs and hips to be bigger (and stronger)
try doing some exercise for that part of the body. Skating (ice
and in-line) as well as soccer, basketball, hockey will all
help to develop those muscles, as will a weight training program.
So get moving and enjoy more sports on a regular basis!
I am very
thin and it is very hard for me to gain weight but when I do
it seems to go straight to my stomach. This is going to sound
strange but I want most of my weight gain to go into my hips
and butt. Are there any exercises I can do to control where
my weight goes or any foods that target just those two areas?
If you want to put on weight (muscle) in your butt and thighs
then you need to target exercises that will stimulate muscle
production in these areas. Exercises such as leg curls and extensions,
partial squats, thigh abduction and adduction, target the muscles
around the rear end and thigh areas. Combined with this type
of training comes eating - choose foods to fuel you for the
training that you need to do - eat whole grains, breads and
cereals, vegetables, fruits, low fat milk products and lean
meats, legumes, and nuts and seeds.
I weigh 144
and I'm 5'7. My BMI is 23.I have a fat roll around my ribs.
My stomach is flat. I workout every day. I can do 1 pull up.
I'm 12. Am I overweight if I got a physically fit award in gym!
Many athletes and physically fit people are overweight, that
is they are heavy for their height. This is because they have
more muscle mass than unfit people. People who do not exercise
are often too heavy because they carry around excess body fat
- this type of overweight is unhealthy and a risk factor for
many different diseases. Congratulations on being fit and healthy!
Keep up the good work and enjoy being physically active every
day!
I would like
information on vitamins, minerals, herbs, 'safe' diet pills
that could be bought like in a nutrition store, etc. for weightloss,
or help boost weightloss. I weigh 135 lbs. and would like to
lose 20 pounds. I already watch what I eat, exercise regulary,
and drink lots of water.
Successful weight loss and maintenance of a healthy weight is
NOT achieved through diet pills, herbs or vitamin/mineral pills.
Rather, it is the combination of a physically active lifestyle
with appropriate foods to fuel that active lifestyle that leads
to long term maintenance of a healthy weight for your body.
"You are what you eat and what you do".... so get out and enjoy
physically activities every day and eat well!
I eat healthy,
and I workout every day. I have been trying to lose weight,
but I keep getting hungry every 2 hours. When I satisfy my hunger
I realize that I eat more than I should. Is there anything I
can do to stop this?
When you restrict food intake, such as when
you are trying to lose weight, you will feel hungry more often
- this is a normal reaction. As long as you are eating properly
and getting enough of all the nutrients you need you will have
to get used to feeling slightly hungry until your stomach adapts
to the feeling of less food each time you eat. Some people find
that drinking water helps to take the edge off that feeling.
You may also have certain eating habits that are triggering
your "hunger". If you are used to eating in front of the tv
(for example) then anytime you sit down to watch something your
brain will prompt you to go and get something to eat. So learn
which situations are just habits, then you can work at breaking
them and learning new habits that do NOT involve eating.
I have heard
about this natural herbal product called Proenzi99 which supposedly
helps with weight loss while giving you more energy. Is it safe?
Does it really work?
Here is the information from the website of one of the companies
that sells the supplement you are interested in: "Only permanent
lifestyle changes such as making long-term healthy food choices
and increasing physical activity will promote weight loss and
help maintain your ideal weight." Drink a minimum of 8 glasses
of water every day. Do 20 minutes of aerobic activity (such
as brisk walking, cycling, swimming) each day. Lower fat intake,
but watch your calories. Eat smaller portions and eat slowly.
Keep a food diary. Snack on fresh fruits and vegetables or popcorn
and low-fat, low calorie desserts (no butter or margarine).
Eat a minimum of 20 grams of insoluble fibre per day. Eat a
least 5 servings of fruits and vegetables daily. Limit your
intake of sugar and alcoholic beverages.All of these recommendations
(rather than taking a supplement and not eating well and being
sedentary) are necessary to achieve a healthy weight.
How many
calories should girls around the age of 9-11 get per day?
Health Canada's Nutrition Recommendations 1990, recommend that
10-12 year old girls need 2200 kcal per day and 7-9 yr olds
need 1900 kcal/day. However these are guidelines only. Rate
of growth is the best criterion for assessing the adequacy of
energy intake for children.
