Diet Programs

Fruit and Vegetable Diet Tips

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Today’s article, Fruit and Vegetable Diet Tips, will offer you simple ideas that is sure to aid you in any healthy diet program you may have.  A low carb diet is essential to a healthy nutrition diet plan.  Good luck and don’t forget to leave a comment.

We are often told: for better health we should eat 5 servings of fresh fruits and vegetables daily. The reasons for this are convincing enough, better health, anti-aging, improved fitness and a host of others, but like anything else we need to know just how to a fruit and vegetable diet, staying on it and making it fun and not boring.

Many factors do determine one’s success at eating such a diet that involves a high amount of fruits and vegetables and being the very basis of the dietetic lifestyle emphasized in the drugless fraternity, let’s go over the proper methods applicable based on years of research and experience on just how to eat these substances for optimal health.

Fruit and Vegetable Diet: How to eat your Fruits

1. First eat whatever is in season till you are satisfied. Wait ten minutes and treat yourself to 7-10 medium sized dates, wait 10 minutes and eat a stalk of celery or a leaf or 2 of plain lettuce.

2. Try to stay calm and immobile as much as possible after eating sitting upright for 10-15 minutes. (Although laughter does aid with digestion, of course when undertaken in moderation)

3. Do not eat acid fruits except for tomatoes after 2 pm on any occasion, not even their juices. They are best assimilated in the earlier part of the day.

4. Wash all fruits thoroughly (plain dishwashing liquid may suffice) but be careful to not have them sitting in the soapy water so long as to absorb the suds, wash briskly and rinse right away. Then immerse or soak in drinking water to ensure that you don’t consume tap water. Of course this is not necessary for bananas.

5. Do not store fruits in the fridge or where they are covered, let them breathe as much as possible.

6. Limit yourself to 5 oranges a day, if need be for that many and let your taste buds judge for you.

Fruit and Vegetable Diet: How to eat your Vegetables

1. Rinse your leafy vegetables under cold running water and re rinse with drinking water.

2. Don’t use soap to wash them because by nature they will absorb the suds which you might end up ingesting.

3. Store them in a clean plastic bag that you should pick up from the stores where you purchase them fresh.
4. Leave a little breathing space for the leaves by not sealing the bag shut.

5. Keep them in the fridge and pull out say 20-30 minutes before use.

6. For root vegetables all needed is the brief rinse and peeling before they are cooked in drinking water without salt.

7. Vegetables are best saved for night times, although they are powerful cleansers, they are not as proactive as fruit and thus would give you a much calmer sleep, not unless you have done a fast of a few to several days and are breaking it with fruit.

8. Try to consume leafy veggies within 5-7 days after purchasing them from the store.

In adhering to the suggestions listed above and with a wise combination of this dietetic lifestyle, proper exercise and mental attunements, you are well on your way to achieving bountiful health, improved fitness and longevity.

Please feel free to leave a comment.

Walking To Lose Weight

Walking at a continuous pace not only boost your energy level, but also reduces your weight. Walking should be aimed at particular distance or duration covered to maintain the proper health and control weight.

Walking is one of the best exercises to control weight and to burn excess calories if good methods of walking are practiced.

Walking styles:

It is always necessary to maintain good walking style to get the maximum benefits of this exercise and at the same time minimizing any health risk. The following walking styles should be maintained for obtaining the benefits.

•    Try to be as straight as possible including back while walking.

•    Your arms should be swing in front and back straight at a maximum angle of 90 degree centigrade with the body.

•    Take more steps per minute instead of taking longer steps.

•    Walking should be maintained in a straight line as possible and try to keep your foot very close.

•    Try to breath deeply.

•    You should start walking slowly in initial days and should increase the speed and miles gradually as you proceed, keeping in mind your body’s response to these exercises.

Losing weight and fitness level:

Being overweight can cause a decreased level of fitness. Burning extra calories by walking will not only make you slim and trim but also increase your overall fitness level. A lack in exercise always tries the decrease in efficiency of muscle and energy levels.

Trainer’s advice for Walking:

Heart rate is one of the factors for burning calories and thus controls weight loss. Higher the heart rate, higher calories will be burn and thus walking will be more effective for you, but at the same time you should also consult to an expert trainer, physiotherapist or physician for maintaining a specific heart rate. Ageing may cause some reduction in efficiency and pump ability of heart and a 20 years young male can achieve a maximum heart rate of 200 beats per minute and the same person at the age of 40 may achieve a maximum heart rate of 180 only. Your trainer may advice you to attain not more than 60 % of the maximum heart rate, if you observe any difficulty you should consult to the trainer or the physician.

Program for Walking:

Make a simple program for walking.

•    Start with a few minutes in initial days and gradually increase the duration.

•    For achieving effective results of the walking you should continue walking for a minimum of 30 minutes daily or at least 5 to 6 days of a week.

•    If your conditions allow you to walk briskly, walk as much as you can. In case you observe any symptoms of breathlessness, vomiting, dizziness or any unusual symptoms, you should contact to your doctor.

•    Before walking do exercise for stretching of the body parts such as arms, head, shoulder, ankles, stomach, back etc, for a few minutes.

•    If you get tired during walking, you should gradually slow down your speed.

•    Too much of brisk walk can cause breathlessness in some of the people.

•    You should adhere to your walking schedule daily and try to convert your walk in three time zones, first slow walking for 4-5 minutes, second brisk walking and third slow walking for 4-5 minutes.

•    The first and third time zones are for warm up and clod down zones. Brisk walking should be gradually increased from 405 minutes in initial week to 25-30 minutes after 8-10 weeks.

Running Weight Loss

Many people know that good diet and exercise habits play a big part in weight management. Yet few really take the time for these two important things, thereby stalling or impeding weight loss initiatives

When a person reaches the age of 20, each decade after that leads to a decrease in resting metabolic rate of about two percent. In short, the older one gets, the harder a person must work to keep off unwanted pounds. By disciplining oneself in eating a balanced diet and engaging in regular physical activity like running, weight loss may be realized. One way to rev up one’s metabolism and kick start calorie burn is through aerobic exercise, like running. Weight loss has been linked to regular exercise in many studies. In a study conducted at the University of Missouri-Columbia, it was found that through hour-long running, weight loss can be attained. Through running, weight loss was achieved by the participants who burned 15 percent more calories than when they engaged in their usual inactive routines.

Running & weight loss, though, do not always harmonize nor reap consistent results for some people. Running can be a great recreational activity and form of exercise, but as a weight loss tool, it may be inefficient. So before you make a dash for it and undertake an all-out intense running & weight loss battle, know what to expect first. You may burn fewer calories in subsequent workouts as your body adapts to running. Easy weight loss efforts usually leave people frustrated, so guard against this. What you can do I start out with small changes to your program, throw in some weight training at least 2 days a week, or go for a strength and conditioning workout.

Walking For Weight Loss

It is generally well accepted that exercise burns calories and can increase the overall health of body and mind.  Most of us also recognize that walking is one of the simplest and most effective exercises for weight loss and health.  What many people don’t realize is that they might not be getting the most effective returns on their efforts.  It actually requires just a little tweaking of a simple walking program to make it more effective as a walking weight loss program.

Many experts will recommend a minimum of 30 minutes of sustained physical activity every day for health.  However, 30 minutes of walking a day, while it may initially cause some welcome and valuable weight loss for an overweight individual, the weight loss results will probably not be sustained as the body makes adjustments and learns to accept the new demands made on it.

Rest assured, walking (or participating in other activities) for a sustained 30 minutes a day WILL result in better health, a greater level of energy and well-being, as well as producing SOME weight loss.  However, anyone seriously overweight will probably not create the sustained, permanent weight loss they seek with only 30 minutes a day.

Because of the manner in which the body draws on fat stores vs. other stored energy sources, the first, and most valuable step, will be to increase the amount of time the activity is performed.  Forty-five minutes is better than 30, and 60 is better than 45 minutes.

Admittedly, walking an hour a day, six or seven times a week may be difficult for some to fit into their schedules.  However, simply increasing the time to 45 or 60 minutes of activity two or three times a week will produce more weight loss than keeping all walks at 30 minutes.

Another technique is to increase the speed with which you walk on the days that you do not walk more than 30 minutes.  This also has the benefit of conditioning the body in a slightly different manner than the slower paced, longer walks.  Remember, no walk should introduce extreme difficulty in breathing.  A rule of thumb is that if you cannot talk and walk, you are attempting to either go too fast or too far.  Always build up slowly to new levels of exertion.

You may also want to consider adding resistance training, such as with free weights, or equipment such as a Bowflex or Total Gym, or similar exercise apparatus.  This builds muscle tissue which will burn more calories even in a resting state.  Additionally, walking exercises only certain muscles and muscle groups.  A resistance training program can be used to train muscle groups generally not included in walking.

Although the extended 45 and 60 minute walks will be somewhat more effective if done at one time, two 30 minute walks in a day will be more beneficial for fitness and weight loss than only one.

I would like to take a moment to address walking vs. running as a weight loss program.

Certainly, if you train to the point where you can run certain distances in certain times, you will almost certainly experience a major weight loss if that is what your body needs.  However, you can get just as fit as a runner by walking with a great deal less danger of injury.  A beginning walker in particular is more likely to experience less discomfort during and after an exercise period than a beginning runner.  Once you have built muscles and stamina, you may wish to move into a running program.  Also, in the beginning of any exercise program, whether for weight loss or physical fitness, extreme demands on the body and one’s physical, mental, and motivational resources may result in the program being dropped.  It is generally easier to slip into a permanent walking program from a sedentary lifestyle than a running program.

One last argument for at least beginning with a walking program is that you can sneak into a walking program without any special equipment or preparation, and no one but you needs to know that the shopping trip to the mall was actually your secret walk for the day.

There’s an old saying that the journey of a thousand miles begins with one step…so does a successful weight loss program.