Archive for the 'Featured' Category

10 Ways To Lose Weight

Jul 13 2010 Published by under Featured,General Interest,Interests

According to latest figures from the National Health Survey in 2007-08, men are more likely to be overweight than women, with 68 percent of men now being classified overweight or obese compared with 55 percent for women.

Unfortunately many overweight men don’t recognize their beer gut as a problem, with around 44 percent perceiving themselves as being an ‘acceptable weight’.

Being overweight increases the likelihood of many lifestyle problems such as type 2 diabetes, heart disease, high blood pressure, high cholesterol and sleep apnea, many of which are preventable via healthy eating and exercise.

Weight that’s around the middle – the apple shape or beer gut that’s typical of men’s weight distribution – poses another health problem. It puts men at greater risk of heart disease and diabetes than women with their pear shape. This abdominal fat is much more metabolically active than weight on hips and thighs as it enters the main circulation far more quickly and sends up your cholesterol or blood sugars.

On the plus side, abdominal fat is much easier to shift, so once a man makes up his mind to eat less and move more, his weight loss efforts are rewarded much more quickly than most women’s.

What weight to aim for?

Use one of these weight measures as a goal for a healthy weight for yourself:

1. Waist circumference

Run a tape measure around your waist at the largest part. Aim for a waist girth that’s less than 102 cm (40 inches) or 95cm (38 inches) if you’re of Asian descent.

2. Body Mass Index (BMI)

Work out your weight in kilograms and your height in meters. Divide your weight by your height squared. Your BMI should be less than 25. This applies to men over 18.

Top 10 diet-wise steps for men

Forget the fads and supplements. Follow the basics and the weight will come off steadily.

1. Aim to halve your alcohol intake. That male beer gut is not a myth – alcohol is a big contributor to kilojoules (calories). Stick to 1 or 2 glasses of red wine a night, trade down to light or low-carb beer, intersperse a mineral water or soft drink when you’re out.

2. Keep portions modest. Unless you’re working out or in training, aim for no more than 200g meat or chicken or 300g fish. Don’t go back for seconds.

3. Fill your plate with more vegetables or salad; cut back on potato, pasta and rice. A large baked/boiled potato or a cup of pasta/rice is ample for most men. Easy veggies for men to cook are tomatoes (also good for prostate health), broccoli, peas (frozen as nutritious as fresh), corn cobs, mushrooms and onions (good to barbecue along with the steak).

4. Steer clear of fast food with its super-sizes and artery-clogging saturated and trans fats. Filled rolls eg Subway, plain burgers, BBQ chicken, sushi rolls and Asian stir-fries with vegetables are usually healthier choices (but not always – it depends on the outlet). Say No to chips.

5. Swap white bread for wholegrain; trade in frosted flakes for high-fibre or oats options. These fill you up and stick with you for longer for the same kilojoules.

6. Look for the high-fibre option when you can in breakfast cereals, soups, cracker biscuits, vegetable sticks instead of crackers.

7. Buy fruit you can eat on the run without having to peel like cherries, grapes or blueberries. Or dice up 4 or 5 different fruits and make up tubs of fruit salad to take to work or have ready as a snack when you get hungry.

8. When dining out, skip entree and order fish or steak as your main. Make sure you ask for vegetables or salad. Avoid rich creamy sauces and gravy. Don’t feel you have to clean your plate.

9. Don’t skip breakfast. A pizza or a danish later in the morning adds more kilojoules than a simple bowl of wholegrain cereal with milk.

10. Get moving. Walk the dog with the kids, find a walking buddy in your street to meet up with twice a week, swim laps or in the ocean, join the local gym. Tip: write in two classes a week into your diary so you don’t forget. Notch up 30 minutes of brisk exercise every day.

No responses yet

What is a good fat for your body

Jul 13 2010 Published by under Featured,General Interest,Thoughts

It’s always been drilled into our heads that fat is bad and we should avoid it at all costs. But some kinds of fat can actually lower your cholesterol and improve your health. But what kinds of fats are they and how can we incorporate them into our diets? Here’s a quick breakdown of each type of fat you’ll find in your food.

Monounsaturated Fats

Good or bad?

Good.

Why?

Monounsaturated fats are healthy because they not only lower your LDL cholesterol levels (the bad kind), but they may also raise your HDL cholesterol levels (the good kind).

Where are they found?

You can find monounsaturated fats in many kinds of oil, including olive oil, canola oil, sesame oil, peanut oil, corn oil, avocado oil, tea seed oil, grape seed oil, and more. You can also find them in avocados, peanuts, walnuts, almonds, and pistachios. Some whole grains contain monounsaturated fats, as well.

Polyunsaturated Fats

Good or bad?

Good.

Why?

Polyunsaturated fats can help lower your LDL cholesterol levels and reduce your risk of heart disease. In addition, they often provide your body with important omega-3 and omega-6 fatty acids.

Where are they found?

Polyunsaturated fats are found in oily fish, such as salmon and trout. Fish oil supplements contain polyunsaturated fats, as well. Besides fish oil, you’ll find these kinds of fats in sunflower oil, corn oil, and soybean oil, amongst others. Some foods that contain monounsaturated fats also contain polyunsaturated fats, such as nuts and other oils.

Saturated fats

Good or bad?

Bad.

Why?

Saturated fats raise your LDL cholesterol levels, which can result in heart disease or stroke. Correlations between saturated fat and some types of cancer have been reported, as well.

Where are they found?

Saturated fats are primarily found in animal products such as meat, dairy, eggs and seafood. Some plant oils, namely coconut oil and palm oil, contain saturated fat, as well.

How can I avoid them?

If you regularly consume red meat, try to cut down your intake. You could change the way you eat meat, as well. If you usually fry your food, try grilling it instead. Also, avoid food that is covered in cheese or cream- based sauces. Pick broth or tomato-based sauces or soups instead, and use reduced-fat cheese in your cooking.

Trans fats

Good or bad?

Bad.

Why?

Trans fats are created when liquid oils are hydrogenated. This kind of fat is very dangerous because it not only raises your LDL cholesterol levels, but it also lowers your HDL cholesterol levels. This makes it a double threat. Higher LDL cholesterol levels can result in coronary heart disease, the number one killer in America. Trans fats have also been linked to an increased risk of Alzheimer’s, diabetes, cancer, obesity, and infertility, but these correlations are still being researched.

Where are they found?

Because hydrogenated oils increase the shelf life of food products, you can find trans fats in many processed foods. You can find them in cookies, crackers, margarine, French fries, and pizza, amongst other foods. How can I avoid them? Read the labels on your food and try to avoid trans fats as much as possible. The American Heart Association says to limit the amount of trans fats you eat to less than 1 percent of your total daily calories. Also, do your best to cut back on the amount of processed or fried foods you consume.

Author

No responses yet

« Prev