Healthy Eating Club

Health & Nutrition

Nintendo Wii for Weight Loss?

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Exercise is boring, right? Whether it’s walking on the treadmill or swimming laps, don’t you find that you compete with yourself just to put come excitement into the routine? Isn’t competition so much more fun? The Nintendo Wii system can apparently make losing weight and working out fun!

The first time Mickey DeLorenzo tried boxing with his new Nintendo Wii system, he wound up winded and sweaty. He knew that he was getting a good workout, and decided to test his theory. He began a six-week experiment that ended on January 15th.

He didn’t diet. He didn’t increase his water intake. He didn’t pass on the holiday turkey and pumpkin pie, either. All he did differently in his routine was to add 30 minutes of workout time each day with the Nintendo Wii sports games.

good workout

He used the Boxing, Tennis, Bowling, and Baseball games. Golf, which also comes with the Sports pack, would not likely be a good choice for a cardio workout.

Mickey measured everything: weight, BMI (Body Mass Index), heart rate, body fat percentage, pain and soreness, and calories burned per session. At the end of six weeks, he had lost nine pounds!

The idea of this appeals to the competitor in me. Now I admit, I’m not a “gamer.” I can’t stand the idea of sitting on the couch for hours at a time, exercising only your fingers; I swear I can almost feel my butt spreading to massive proportions as I play. But this Nintendo Wii system, one that gets me up off the couch and moving, that’s a system I could grow to love.

The fact that I can program my opponent to look like an ex-spouse is a complete bonus!

And then there are the friends and acquaintances that I would love to beat up on in the Boxing game, jabbing and punching without any police arrest afterward. It might even be worth it to invite them over for the night; after I’ve practiced a bit, of course.

punching game

The Nintendo Wii system has been called a “simple” system, one that’s perfect for those of us who aren’t really fans of computer games. Well, I’m one of those people. It works for me, since it doesn’t look so intimidating. I wouldn’t have the first clue how to go about playing some of the games my twelve-year-old nephew plays.

If you’re wondering about any drawbacks, Mickey did mention a problem with so-called “Wii elbow.” The first three to five days, he was very sore from his shoulders to his wrists. I could live with that; I have heating pads.

So thanks, Mickey DeLorenzo, for sharing your experiment with us. Now, where’s the nearest electronics store.

Gluten Free Diet -A Look into Gluten and the Body

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Is a gluten free diet right for you? In America’s weight loss academic many diets have arisen. Low fat, low carb, Atkins, and many more.

This alone has come under fire as it has been discovered in some people are allergic to it, and others feel it affects their weight adversely.

Now more and more we’re seeing more gluten free diet recipes and strategies. Here’s a better look into gluten and the gluten free diet.

Gluten is found in many things, and is actually a protein. It is the main ingredient in many breads or other things that contain rye, wheat, and barley as reported by WiseGeek.com.

This is the reason why it is found in many cereals and other products that are comprised of these grains. Though it is not found in everything some foods and other grains such as corn, barley, soybeans and sunflower seeds are completely free of Gluten.

grains

Even though products and foods labeled Gluten free, are not actually free of Gluten. This is used to describe the low and minimal levels of the protein that for the most part does not affect anyone. Be aware that though many foods have gluten in them, they will not be listed on the ingredient list most of the time.

Still, there many whole foods that can be eaten and used to comprise a sensible gluten free diet. Fruits and vegetables and anything that is natural and whole. Look for packaging that has only as single ingredient.

This lets you know that you are eating “that” and only that and nothing else. Gluten is also being used as a thickening agent for some foods. It is needed for some foods to rise.

Though it is not essential, there other things that can be used to cause the same effect, and can be substituted for gluten. Certain additives like corn starch and eggs just to name a couple.

Chex cereals are naturally gluten free says Glutenfreecookingschool.com. Most other processed foods contain gluten and should be avoided if you are allergic or trying to restrict yourself of gluten.

Celiac Disease

Probably the most dangerous aspect of gluten is those who are afflicted with Celiac Disease. Celiac disease affects how gluten is digested in the body. Celiac disease can be fatal if those who are afflicted with the disease aren’t careful minding what they eat.

Some foods that are supposedly gluten free, may have been processed alongside foods that contain gluten. This is very common during the packing and manufacturing of these and other milled grains. This arises the possibility of cross-contamination, which could be problematic for those looking to avoid it completely.

Sticking to whole foods is always best, to stay healthy. The gluten free diet may not be for everyone. Some people may still need, what could be missing from gluten free diets in regards to nutrition.

Healthy Winter Eating Strategies

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It may seem hard to eat right in the winter, but there are plenty of healthy winter eating strategies to keep you on the right track. The winter is a tough time for eating healthy because many fruits and vegetables are not in season, which makes them expensive. This article will discuss several healthy winter eating strategies.

Snacks

Winter is a season when you will find yourself attending many holiday parties and dining out more often. Snacks can help you avoid over eating at parties and restaurants. Eating a small healthy snack before you go to a party or restaurant will curb hunger, and it will allow you to make a healthier choice of what you are going to consume.

 

Soup

It is harder and more expensive to eat fresh vegetables during the winter months, but that’s why soup is made for winter time. Soup is easily made using canned or frozen vegetables, and it can be a very healthy and hearty meal. Soup can be made quickly and easily in a crock pot, and it is a nutritious meal that will warm you up during the cold winter months.

Soup

Drinks

Coffee, tea, and hot chocolate are a favorite during the winter because they give you a warm cozy feeling, but these drinks can easily add on calories and decrease in healthiness when you add sugar and milk to them. Try going black with your coffee or tea, or cutting back on the sugar you add. Fat free milk and healthy hot coco mixes will also provide you with nutrients without the bad stuff.

Winter Bounty

Apples, pumpkins, and root vegetables are all available in the winter, and these vegetables can play a wonderful role in your winter eating strategies. Experiment with these varieties and enjoy healthy eating in the winter.

Grains

Another strategy for eating in the winter is warm winter grains. Whole grains are a healthy way to add fiber to your diet, and eating whole grain breads is a healthy option. Another delicious way to eat healthy grains in the winter is by eating oatmeal, bran meal, or other warm grain dishes. You can add fruit to these dishes for a sweet treat as well as added nutrients.

Grains

The winter does not have to be a time of weight gain, and there are many strategies that will help you eat well in the winter. Try these ideas and you can have a healthy winter eating plan.

Why Stretching Should Be an Essential Part of Your Exercise Routine

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We all remember back in physical education class when the teacher made us role our shoulders back, touch our toes, and even do a few jumping jacks in place. These warm up and stretching exercises allowed us to participate in various physical activities with a reduced chance of injury.

Today, we as adults often overlook the important role of stretching and warm up in our exercise routine. Our lives are so jammed packed with things to do and places we need to get to that actually taking the time to do some stretching exercises seem like an inefficient waste of time. However, for your exercise routine to be the most effective that it can be, stretching needs to be an integral part of the program. Here are a few reasons why.

Reason # 1: Your Circulation Will Improve

Your exercise routine can only be effective if the muscles being used are adequately fed with nutrients found in the blood stream, and if waste products are quickly removed. To accomplish this, your blood circulation needs to be functioning at optimum levels. Proper stretching can help to increase the overall blood flow by relaxing the muscles, warming them up and prevent restriction of the blood flow through the circulation system. The trick is to take your time and do the stretching exercises properly.

blood circulation

Reason # 2: Increase of Flexibility

This is perhaps one of the most cited reasons why stretching should be a part of your daily routine. Perhaps you have watched professional athletes leap through the air to catch a football, or perform a double handspring into a split on the floor exercises at a gymnastic composition. In reality, the only way that those players have the flexibility to accomplish those feats is through regular stretching exercises.

Stretching increases flexibility in two basic ways. First, it promotes a wider range of motion in your joints, such as wrists, ankles, hips and shoulders. Second, proper stretching allows your muscle fibers to actually lengthen over time, which will extend their reach. This combination of overall muscle extension and increased range of motion will increase your overall flexibility.

Reason # 3: Stretching Can Help With Pain

Sooner or later if you live an active life, injury will happen. If it is serious enough to warrant medical care, often your physical therapist will assign you certain stretching exercises to help with the healing process. When they are done correctly, and I can’t stress that enough, stretching exercises can be a fantastic way to both help heal an injury and alleviate some of the pain involved.

Stretching may be able to alleviate pain by increasing the circulation to the muscles, and thereby removing toxins and other waste products that contribute to muscle soreness. Of course, when you have an injury, it is best to only do stretching under close supervision by a medical professional. There are some instances, such as a dislocated joint, or torn muscles where stretching too soon can be detrimental.

Reason # 4: Stretching Can Change Your Mood

Think back to the last time you did a really satisfying exercise session. At the end of the exercises you felt energized, confident, and ready to take on the world. But do you remember how you felt at the beginning? Unless you were looking forward to doing the exercise routine that day, there is a chance that you weren’t very enthusiastic. Perhaps you were a little sore, and your mental state needed a little pick me up. Then you started to stretch and exercise, and you found your overall mood lifting.

lifting

Why? In all honesty, the stress was still there in your life. Deadlines still had to be met, and crisis after crisis still had to be diverted. The reason why stretching and the subsequent exercise routine helped your mood is because together they increase the production of certain brain chemicals, such as gamma-aminobutyric acid (GABA), and endorphins in your brain, which in turn are utilized to help regulate your overall mood.

Reason # 5: It’s good for Your Heart

According to a study conducted by the American Physiological Society earlier this year, the ability for men and women over the age of forty to touch their toes could be considered an indication of how much their arteries had hardened over time. The easier time they had reaching out to their toes, the less likely that they were suffering from stiffening of their arteries. Exercise in general has long been viewed as a way to help keep the blood flowing smoothly, and the heart pumping regularly. The added benefit of stretching can only help matters.

These are just a few of the reasons why stretching correctly can be a beneficial and necessary part of your exercise routine. So please consider taking the time to add some proper warm-up, stretching and cool down exercises to your overall system for good health.

Keeping Your Fitness Resolution

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January 1st marks the first day for most to begin committing to their fitness resolutions. Hopefully you’ve made an attainable goal. And while it’s easier said than done, here are a few ways to make sure you deliver what you promised to do.

1 – Put it on paper:

You verbalized it, but everything is legit once it’s been written down and can be referenced back to. Figure out a game plan, write out a mock fitness schedule or begin recording your current weight and remind yourself of your weight goal. It all begins with an action plan.

mock fitness

2 – Take steps:

Break down the final picture into small steps, by week, by month or however works best for you. It’s less intimidating and realistic. Along the way, reward yourself with each milestone. It’ll keep you motivated and will make the long term goal seem more attainable.

3 – Let friends in on your resolution:

Good friends will want to help you succeed. Letting your friends know about your goal and the steps you are taking to reach them will make someone, not something, accountable for you following through. Your fitness successes and challenges will be a good topic of conversation and will be a constant reminder of the final resolution.

4 – Keep a journal:

Just like putting the initial goal and action plan on paper, track your progress. Having something to reference back to will make your progress visually real. Keep your ultimate goal written big and bold as a continual reminder and self motivator.

Fitness Resolution

Keeping a resolution take dedication and discipline, but it begins with a strong first step. If you take your resolution lightly it will easily fall through the cracks. Know that there will be set-backs and challenges but that everything can be overcome. Keep these tips in mind and you’ll be able to close out the next year toasting to a good promise kept.

Breakfast Selections – Cinnamon Toast Crunch vs. Golden Grahams Cereal

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Health Factor

Golden Grahams has fewer calories than Cinnamon Toast Crunch cereal. It is also a great source of iron. Therefore, Golden Grahams cereal is the better choice for nutritional value.

Between the two selections, Golden Grahams would be better suited for those who are on a diet and trying to minimize their calorie intake.

Surprisingly, Golden Grahams has more sugar than Cinnamon Toast Crunch. This is a good thing to know if you are trying to cut back on sweets.

Many children prefer Cinnamon Toast Crunch over Golden Grahams cereal. One is not really better than the other when it comes to choosing the best item for your son or daughter.

Unless they have special health conditions, both cereals are great selections for children. They are much healthier than many other options on the market including Trix and Cookie Crisp cereal. If you are a parent, your children may still want the latter cereals.

Cinnamon Toast Crunch

 

Taste Value

At first, one may be turned off by Cinnamon Toast Crunch. It tastes like a sugar coated dessert rather than breakfast. It also tends to get very soggy. That makes Cinnamon Toast Crunch cereal less appealing. This breakfast choice tastes good, but not great. Golden Grahams tastes much better than Cinnamon Toast Crunch.

It is not covered in sugar ingredients and will not cause a mess. You can eat a handful of Golden Grahams without milk. There will be lots of sugar and crumbs on your hands if you tried to do this with Cinnamon Toast Crunch.

This cereal can also be very sticky, so it may not be the best choice to feed young children. Golden Grahams is a very good cereal for adults. Much like its challenger, it can get soggy if you leave it sitting in milk for more than five minutes.

Golden Grahams tastes

Price and Verdict

These are not two cereals that one can pour in a bowl and let sit for a while. They must be eaten immediately before they turn to paste. Both Cinnamon Toast Crunch and Golden Grahams are price around $5.00. However, you can easily pick of a box of Cinnamon Toast Crunch more often due to sale prices.

Frequent discounts on this particular cereal allow consumers to get two boxes for the price of one. That is a great offer for people who are on a tight budget. Golden Grahams and Cinnamon Toast Crunch are both good cereals. If you like extra sweetened food, Cinnamon Toast Crunch is the way to go. Golden Grahams cereal is the better choice when looking for more iron and less sugar.

Housework Aerobics: Are They Working?

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No time to exercise? That excuse doesn’t fly anymore! Your daily schedule includes a long list of chores, make them count!

What if all of those chores could count as exercise? Well that is my theory. Exercising to tone muscle and lose weight is basically burning the calories you take in through movement and tightening muscles right? If you were to exaggerate all of your daily movements, then you would be doing just this.

The very obvious way to use this technique is while cleaning. When you sweep, use your upper arms, feel the muscles tightening and encourage it. Hold the flex when you feel a certain muscle being used. Your abs will be used while sweeping. If you really want to you can do lunges as you sweep. Mopping is the same movement, so on those days you get a double workout!

Mopping

Laundry is a great way to use your abs and upper thighs. I hate folding clothes and separating, blah blah blah, but I hate my thighs more! I squat as I get the clothes from the dryer and instead of bending at the waist to lift baskets i squat. Be sure to tighten and hold your abs in as you lift the baskets. Hold it as you carry them too.

Vacuuming is for your arms and legs. Lunge as you push the vacuum forward. When you pull the vacuum back, do it slow and use your upper arms to pull.

Put some music on while you dust and also while you cook. This will help you remember to dance. Dance as you do either of these chores and make it a habit. The kids enjoy this too. They get to join in or if they are like my oldest, laugh at you while you try out your best moves!

Picking up toys just comes with having a toddler. I squat as I get each toy off the floor. In fact a basic rule in this routine is to always squat, not bend, when you get the chance.

Another basic rule is to stand when you have a choice. When you are outside with the kids, stand. Put chairs out of sight if it helps you to remember. Stand at your desk or computer if you can. When ever you catch yourself sitting ask, could I stand for a little while longer?

Mowing the lawn (with a push mower) will typically burn 450 calories. This chore needs no help in becoming a part of any weight loss routine!

source of exercise

Your kids can be a great source of exercise. Make family time a game of chase or badminton outside. Go for a daily walk together. Your kids will appreciate the time together and often remind you, in case you cop out…I mean forget.

If you have a toddler, use them! Lay on your back on the floor and play airplane. Put the child on your feet and hold their hands. Use your legs to push them in circles and up and down. Instant workout! Put the child on your shoulders and do a round of squats. You could just hold them as you dance around to some music.

All of these ideas have been used by me for years. They work great and help to sneak exercise into my daily routine. You should always check with your doctor before starting a new routine to be sure you are fit enough to handle the new strain.

So, Who’s Fault is it You’re Overweight, Anyway?

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Everywhere you look you see weight loss products. The shelves at the store are full of them. Type “weight loss” into your search engine and you’ll need hundreds of thousands of results. How many infomercials do you see dedicated to the newest weight loss fad? It’s everywhere. Creams. Pills. Drinks. Lowfat foods. Energy bars. Stores dedicated to selling their products, hyped up to get you to try it and see results instantly. I say, yeah right.

Why is there so much out there? Well, my honest opinion…people are lazy. They want a get-slim-quick fix, they want to take the easy way out. Nobody has an issue with spending years eating the very junk food that gets them into the overweight shape that they are. Piling on the pounds is easy.

Fast food is one of the biggest industry’s in the whole world, and certainly in the United States. Candy, chips and cookies dominate their very own aisle at the supermarkets. Soda, too, loaded with empty calories….but have you seen the pop aisle lately? I mean, how many brands and kinds of pop ARE there?

Soda

So then the weight appears and people start to blame the food. Well, what did you think when you were inhaling that 1000 calorie burger and washing it down with your super-sized soft drink with 500 empty calories? Was the “no onion” request supposed to save you some calories there? So, then what happens….well I’ll tell you….you start looking into the diet products.

Slim Fast, Weight Watchers, Hoodia, to name a few of the thousands. And you know, they work at first. Sure they do! Try a Slim Fast diet for a couple of weeks, you’re almost guaranteed to lose weight. But then go off of it and go back to eating normal. And the pounds come back on. Same with the pills, you can’t be taking weight loss pills the rest of your life, can you?

So come on, people, don’t be lazy. Let’s tackle the problem from the root. First, lets get rid of all the crap in our diet. The chips, the fries, oh you know what you should and shouldn’t be eating. Stock your cupboards with healthy food. Check your labels, take the time to read. Actually shop in the produce section instead of running through it. ( And resist the candy coated apples, they don’t count as a fresh fruit serving. No, really.)

healthy food

Start replacing your daily intake of soda pops and the like with water! Water is good for you guys! It replenishes your thirst and fills you up, you won’t be as hungry later! Start an exercise regimen that you can live with. It doesn’t have to be a huge change at first, but gradual. Start with 20 minutes of exercise a day, and work you’re way up.,you’ll be pleasantly surprised at the results!

I think the key word here is “patience.” It took some time to gain the weight, Give it some time to come off. And learn healthy eating in the process. Who knows, it may just teach our kids a thing or two in the process.

Christmas Gifts for Fitness Fanatics

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It’s always easier to find good Christmas presents for people who have a hobby or a passion in their life. If you have someone on your Christmas list who is a fitness fanatic then here are a few ideas. Your fitness friend will love to find these under the tree or stuffed in their stockings and they won’t break the bank either.

If they don’t already have one, a fitness ball is a great tool for those days that they just can’t get to the gym. You can perform lots of exercises on the fitness ball and it’s also a great way to develop stability, balance and a stronger core. Another great addition to this gift is resistance bands and a set of hand weights. They’re not expensive and supplement the fitness ball nicely.

A Pilates/yoga mat is a thoughtful present. The mats in most gyms are not very well, if at all, disinfected. It’s essential for a health minded person to have their own mat to use in yoga and Pilates classes and it’s also good to have on hand at home. They come in a variety of colors and you can also purchase a special carrying bag for the mat.

fitness ball

If you know someone who loves to work out but has a hard time getting to classes at the gym, buy them some fitness DVD’s. They make great stocking stuffers and there are all different kinds these days. You can find anything on DVD from Tae-bo to aerobics to Pilates and Yoga. It’s also a great gift to supplement any of the ones above as well.

A great gift for somebody starting out on their quest for fitness is to purchase one or more sessions with a personal trainer. There are many of them who have reasonable rates and sometimes some of them offer special packages during the holidays. Or if you are well-versed in weight training and cardio due to your own experience offer to help them develop a custom workout.

Another well-appreciated gift is a gift certificate for a massage. People who work out a lot can suffer from sore or strained muscles, tendonitis, stiff necks, etc.

fitness DVD's

 

A massage is the perfect way to soothe those tired muscles and make someone feel well and healthy again. Although some masseuses are very expensive there are a lot of them with reasonable rates, especially during the holidays.

People who are passionate about fitness will love to receive any of these gifts. If they’re new to working out these gifts will also show your support of their efforts to get healthy and fit. Give them the gift of fitness this year.