...Fat‐Loss Secret # 1 1. The #1 make or break success factor is getting your mindset right! Looking back over the last couple of years at my clients who have had the most Jaw Dropping, Eye Popping Extreme results, and they all had a certain mind set before every workout. No, they didn’t put on war paint and go commando (well some of them did). Simply put, before every workout, they committed to giving 100%. No excuses, No complaining. Believe it or not, once you practice this mindset a few times, it becomes an easy habit. ● Mindset Tip – before each workout, visualize what is most important to you. Being healthy for your kids, looking ripped at the beach, having girls want your body, being the hottest girl at the club, etc. Picture what inspires you and say to yourself‐‐ that’s me, that’s me, that’s me... Fat‐Loss Secret # 2 2. Technically, this does not burn fat, but it will make your waist look slimmer instantly. As I look around, I see endless clients with poor posture, which is the result of training programs which overly concentrates on working the chest and shoulders, combined with sedentary jobs where you are sitting at a desk or in front of a computer terminal all day. The result of this poor posture is rounded shoulders and a slumped forward appearance, which just pushes your belly out! To test this, all you have to do is stand up straight while drawing your shoulders back and instantly witness your stomach flatten. Strengthening the muscles responsible for...
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...Weijen Chen Professor Nathan Price ENGL 1010-16 20 February 2016 Bye Bye Muffin Top Health is the most vital thing that affects everything through out our whole life. Without a healthy body, people may suffer from illness and could not have the ability to do everything that they want to do. Unfortunately, today, there are a lot of illnesses and health problems that come from modern technology. These modern inventions lead to some bad habits like overusing smartphones and avoiding walking. However, these problems need to be changed if people want to have a healthy and stable life. According to "Modern-Day Health Woes, Solved", the author Laura Beil mentioned that overusing smartphones and tablets leads to ‘Tablet neck’ and ‘BlackBerry thumb’: This includes earbud and earphone induced hearing loss, and LED-generated blue light related sleep disorders (Beil). Also, sitting for a long time and eating junk foods causes obesity. I have a modern health problem, the “muffin top”. Because I do not like to exercise and most of the time I sit on a chair all day, undeniably, that makes me keep my abdominal fat. Likewise, I do not care about what I eat and what I drink for my daily life, especially for French fries and hash browns. Abdominal or visceral fat is a key player in a variety of health problems. In Harvard Health Publications “ Abdominal fat and what to do about it”, there is a notion mentioned, “Visceral fat has been linked to metabolic disturbances and increased risk for...
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...current fitness and nutritional habits, explain the dangers of obesity, and identify new fitness and nutritional habits that I can incorporate into my lifestyle. I would consider my current fitness to be above average. Ever since I was in grade school I’ve always participated in a team sport and as I grew older, I’ve made a continuous effort to exercise 4 to 5 times a week. As for my eating habits, I don’t always eat as well as I should, but I am putting in more effort now than ever before to make better nutritious decisions. Obesity is the result of an excessive high amount of body fat. BMI (Body Mass Index) does not directly measure body fat but relates with the amount of body fat. When determining obesity, it is vital to consider fat distribution throughout the body, and body fat deposits. Obesity is a complex health issue because there are many different factors that play a part in obesity (Donatelle, "Chapter 9, Managing Your Weight, Overweight or Obese?," 2010). Obese people have a higher chance of developing gallstones, high blood pressure, type 2 diabetes, high cholesterol, sleep apnea, triglycerides, coronary artery disease, and other conditions ("Obesity - Health Risks Of Obesity", 2012). The human body benefits the most when five major components are incorporated in an exercise program. The five major components are aerobic fitness, muscular fitness, core training, stretching, and balance training (Kucinski, 2012). Three new fitness habits...
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...to much body fat compared to muscle. It is unhealthy to carry extra body fat and therefore it is considered a major health risk, due to the health issues is can cause to individuals including children. Obesity has been on the rise in the past 20 years as lifestyles and eating habits have changed in the average American home. (http://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/) It is measured by medical professionals by using the ratio of weight to height. This is called the BMI or body mass index. Thesis Statement Obesity has been considered by the CDC (Centers for Disease Control) to have risen drastically in the past 20 years. People are eating less healthy foods in todays society, are living a fast paced lifestyle that gives little time for thought and effort towards healthy eating, and little time for excerssise. The modern American has tons of technology at the touch of finger that causes us to do less physical things. According to Havard Medical and the CDC obesity has been on the rise for many reasons over the past 20 years. The causes of obesity are different for different people according to age, race, sex, and genetics. But the most common reason is overeating. The body cannot take in more calories than it can burn, or it will be stored as fat the excess fat is what causes an individual to be overweight. Genetics certainly can play a role in obesity, but learned behavior can as well. Being taught poor eating habits in the home can...
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...by using the 5/20 rule as well as the six key label facts to assist them in making good decision choices and getting the nutrients they need for overall good health. Understanding Food Labels The 5/20 rule is used to judge the value of nutrients that are needed or healthy and for those things in the foods that are not needed or not so healthy. 5 stands for 5% or lower of a nutrient is not enough and 5% of something that is not needed or unhealthy for example; fats, sugars, etc. is acceptable. The 20 in the 5/20 stands for 20% of a nutrient needed or healthy for example; vitamin C or Protein is acceptable at 20% or more however 20% of an unneeded or unhealthy nutrient is unacceptable. Using this rule allows consumers to make better and healthier choices about their eating habits. The nutrition labels are divided into these six key fact sections; Serving Size, Amount of Calories, Limit these Nutrients, Get enough of these Nutrients, Percent (%) Daily Value, and Footnote Daily Values. When reading a food label the amount of calories is figured per serving. If the bag or container lists the serving size as four then the calories shown on the label will be for one quarter of the total content in the bag or container. The serving size on the packaging will usually list the serving size as for example; 5-7 pieces, 6 ounces, or 1 cup. The nutrients that are unhealthy when over the 5 in the 5/20 rule would be the ones you want to limit for example; Saturated fats, or Sodium. In...
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...and environmental influences. Close to two-thirds of adult Americans are overweight or obese. Despite the attention of the health profession, the media, and the public, and mass educational campaigns about the benefits of healthier diets and increased physical activity, the prevalence of obesity in the United States has more than doubled over the past four decades. Add the relatively few Americans who practice the habit of regular physical activity to the many who practice the habit of “super-sizing,” and it is no revelation why this has occurred. We have inherited our genetic makeup from our ancestors, hunters and gatherers who ate diets rich in low-fat meats and grains, who had to stalk and capture the entrée for dinner. During times of feast, their bodies were designed to store nutrients as adipose tissue to be used for fuel to survive periods of famine. We are descended from these survivors, and we share this ability to store fat when food is in overabundance. However, famines in the United States are fewer and farther between nowadays, so this added fat is not used up and continues to accumulate through the years. We no longer have to stalk and capture our dinner; we can use the drive-through. According to US government’s Agency for Healthcare Research and Quality, “Obesity is defined as having a body mass index (BMI, weight in kg/height in m2) of 30 or more. For example, a 5’5 woman weighing 180 pounds or more or a 5’11 man...
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...Three Day Diet Analysis SCI/241 Currently my food habits are not consistent. Since I begin work at 6:00am Monday thru Friday I do not always get to eat a healthy breakfast. My breakfast will usually be a banana or some sort of breakfast snack. I do however try to make a large breakfast on the weekends for my family. On the weekends I will usually make some sort of fried potato, eggs or pancakes. During the week for lunch I try to keep away from fast food but that is not always the case. I always make dinner and that will usually be a type of protein, vegetable and a starch. Prior to taking this class I had already started new eating habits. It has been difficult since I was already in a routine of not thinking about the type of foods I was eating. The reason I started to think about my diet was I noticed I started gaining weight and my clothes were to the point of being uncomfortable. I stopped drinking regular soda, sweet tea’s and fruit drinks. I keep a case of bottled water with me at the office. For breakfast I was eating a piece of fruit or small portion of oatmeal. For lunch during the week I was trying to bring leftovers from dinner, but that not always being the case but I would still try to eat something healthier; steamed vegetables with brown rice. After watching “The Food Label and You” video I was shocked! I never considered the serving size on packages, never new about the 5/20 rule and never understood the six key food label facts. After reviewing...
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...Regular Exercise and Healthy Eating Habits in Losing Weight “Diet is about weight. Exercise is about health” (Dr. Robert Lustig) Long-term results are consistent factor to keeping healthy lifestyle. Dieting in order of losing weight is consistent of healthy eating habits daily. Regular exercise not only helps lose weight. It also prevents individuals from chronic disease. Losing or maintaining weight can be a challenge for many of us. It gets hard to juggle so many things in your life and stay dedicated to dropping those pounds. Some of us don’t know how to start and keep going. Some of us have tried everything or tired of spending your money. My nephew is a preteen that was already obese. He weighs about 200 pounds, so he was 50-60 pounds overweight. She found it getting harder to stick him with a strict diet due to lack of knowledge and time-management. Over time it backfired and my nephew was gaining extra pounds. My sister finally received help from a nutrient specialist. The doctor recommended a strict healthy diet and exercise every day. They gave her help on food information, how to read food labels, ways to exercise, and more. After the appointment she came to realize the things she did wrong. In about a month our family saw a drastic change. He lost over 20 pounds and still going. She is making healthier decision on buying food. Making sure he walks, jog, play sport, etc. To reach and maintain the weight at which you will be healthy, develop a program of exercise and...
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...Understanding Food Labels The 5/20 rule pertains to the nutrients in a food product. If a food has 5% of a specific nutrient that you want, it is too low, such as: Calcium or Vitamin C, or D. If a food has 20% of a specific nutrient than you want, then it is high, or meets the labels percentage of that particular nutrient. This 5/20 rule can be used for unwanted nutrients such as: cholesterol, sodium, or saturated fat. An example of a food that I have in my own pantry would be: Uncle Ben’s Ready Rice, Long Grain & Wild. The nutrients that I look at when purchasing this food product are: Niacin- 20%, Folate-25%, and Thiamine-25%. The way a consumer can understand food labels more effectively are to understand the contents of the 6 key food label facts found on the back of an item. The six key food label facts include: • The serving size and the number of servings. Certain foods serving sizes are based on cups instead of contents of what is inside a package. Foods such as: pasta, cereal, or rice. A serving size is based on one serving, and some packages have more than one serving inside. So when a person eats two servings of rice, they are receiving twice the calories of a serving size. Portion control is one of the most important facts to remember when making food to consume. • The calories acquired from the number of servings. Based on the above information, when a person consumes two servings of a food item, they are actually consuming twice the...
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...plan that expects you to ignore your feelings of hunger will never work for long. Appetite is a critical survival mechanism regulated by your brain and digestive system. It is your body’s way of letting you know you need fuel for energy. When you go on extremely low calorie diets, such as the grapefruit diet or cabbage soup diet, or try one of those celebrity-endorsed portion-control diet plans with expensive prepared meals, you trigger a metabolic reaction that ends up making you fatter once you go back to normal eating habits. Here’s why… When you reduce your daily caloric intake below the level needed for daily energy for even a short period of time, you will lose weight. BUT your metabolism will respond as if you are starving and start storing fat very efficiently. Now you can’t stay on a starvation diet for very long. Eventually you return to normal eating habits – perhaps even eating less than you did before. But your metabolism is still storing fat at the starvation level. Not only will you quickly gain back what you lost, you will almost certainly pack on even more pounds than when you started. Remember – hunger is not your enemy. You should eat when you’re hungry. It’s just a question of how you satisfy your hunger. If you are overweight, it is probably not because you eat too much. It’s really all about the kind of foods you eat. Stop starving and stop counting calories! Simply stick with low carbohydrate and reduced fat foods and watch the fat disappear. TIP...
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...through genetics, race, and culture. These cannot be changed as they are intertwined into our being and cannot be changed. Just because they cannot be changed does not mean that they cannot be treated or kept in a state of remission so to speak. Because you have markers in your genetic makeup that say you are at risk for certain diseases or health risks does not meant that you have to sit idly by and do nothing. There are plenty of daily habits that can decrease or increase your chances of health risks, even if you are or are not at a genetic disadvantage. High cholesterol is currently affecting over 34 million Americans with only about 1 in 500 resulting from being inherited through genetics. These numbers are of epic proportion and we as a population should be doing more to reduce these numbers. To understand effects of cholesterol first there needs to be an understanding of what it is and how it affects the body. Cholesterol is a waxy, fat-like substance that is produced in the body and obtained from foods that come from animals (particularly egg yolks, meat, poultry, fish, and dairy products). The body needs this substance to build cell membranes, make certain hormones, and produce compounds that aid in fat digestion. Too much cholesterol, however, increases a person's risk of developing heart disease. Cholesterol is made up of three things high-density lipoprotein(HDL), low-density lipoproteins(LDL) and triglycerides, these combined equate to your total cholesterol...
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...a healthful food regime. Go to http://www.mypyramidtracker.gov/ to begin the activity. Using the steps provided below you will enter your daily food intake for a typical day. Once you finish the activity complete the three follow-up questions. Step One Click on the New User Registration on the bottom left side of the screen. Once you complete the registration, you will be able to enter food items based on your typical daily diet. [pic] Step Two Once you complete the personal profile, click on Proceed to Food Intake. [pic] Step Three Below Enter food Item typing a food item into the search bar and click on Search. [pic] Step Four Once you have completed entering your typical daily diet for one day, click on Save & Analyze on the bottom left hand side of the screen and then and click on Analyze Your Food Intake located on the toolbar at the top of the screen. [pic] Step Five Click on Meeting 2005 Dietary Guidelines. [pic] Step Six Click on Maintain your current weight or Leads you to gradually achieving and maintaining a healthy weight and click on Go. [pic] Step Seven Dietary information is now available based on what you inputted. Click on the emoticons to receive summary information on your choices. [pic] Follow-up Questions 1. Based on the summaries you received by clicking on the emoticons, what did you learn about your daily food intake? I learned that my grain, vegetable, fruit and milk intake did not meet the...
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...link most diseases with food intake and I strongly believe that my nutrition and my health work hand in hand. According to Grodner, Roth &Walkingshaw (2012), “The presence in the American diet of too much fat is directly related to several chronic diseases such as CAD and certain types of cancer. High-fat diets are indirectly related to type 2 diabetes mellitus and hypertension” (p.110). In order for me to remain in good health and to eliminate my disease, my daily food intake calorie should go to 2200 meal plan which includes breakfast, lunch, snack and dinner according to the super tracker web site . The purpose of this paper is to teach me how to eat healthy and to accomplish my goal of maintaining a healthy eating habit which includes an excellent food intake . Analyzing the First Two Weeks Being a foreigner, I have always thought that I eat healthy and having gone the to the doctors for years after years and being told that I am in perfect shape, I believe that I remain within my recommended weight range, however after putting my daily food intake on the super tracker, I found out otherwise . My recommended calorie intake should be 2200, however my calorie intake was consistently 3000 which is well above my recommended intake. My fat is 20% of calories from total fat, the...
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...the time, energy, and effort to actually follow through with this stuff. I’m Steve Kamb, creator of Nerd Fitness, and I know that getting healthy can be difficult. If it was easy, everybody would be walking around looking like King Leonidas from 300 or Lara Croft from Tomb Raider. However, just because it ain’t easy doesn’t mean it ain’t possible! 1 00 One of the most important Rules of the Rebellion is that, “we don’t care where you came from, only where you’re going.” I don’t care if you’re 600 pounds or 100 pounds, guy or gal, young or old, tall or short, alive or undead...I only care that you want to be better today than you were yesterday. So, I created a resource that helps you start kicking ass on day one. I’ve been running Nerd Fitness for over four years, helped thousands and thousands of people get healthy, answered 2 10,000+ emails, and dealt with people in every single situation, at every level of fitness under the sun. I’ve also seen people from every situation turn into a superhero version of themselves. I want you to be one of those superheroes. In...
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...states ban junk food in schools? In response to rising obesity rates nationally, 16 states have recently adopted school nutrition policies 2006 * PRINT * EMAIL * | | YES America is facing a crisis because of our eating habits. Sixty million adults (20 percent of the population) are obese. Nearly 300,000 people die each year from complications associated with being obese or overweight. Poor eating habits developed at an early age lead to a lifetime of real health consequences. School is where children spend most of their time, and it is where we lay the foundation for healthy habits. That's why New Jersey is the first state to adopt a comprehensive school nutrition policy that bans candy, soda, and other junk food. If you go to school in New Jersey, your vending machines and school stores, along with the a la carte lines in your cafeterias, will no longer be able to sell snacks that are high in fat and loaded with sugar. Items that list sugar as the first ingredient will be eliminated and snacks will contain no more than eight grams of total fat and not more than two grams of saturated fat. Soda and junk food will be replaced with more-nutritious alternatives. You will still have choices, but instead of candy or chips, you may have to decide between an apple or carrot sticks. It has always been the role of government to help solve problems, including and especially health crises. Obesity is a health epidemic across our country, and we have a responsibility...
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