Welcome to Volume 24 of the Fitness Destinations Journal!
Your Health & Humor!
This week at Fitness Destinations we are VERY proud to bring you 2 brand new services that will be an integral part of our Fitness Journal from now on!
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Internet Resource of the Week
Did you ever ask yourself if your hip bone really was connected to your thigh bone?? Ever try to figure out what muscle that is that aches everytime you get up in the morning? Have you ever just HAD to know how it all works??
If you answered yes to any of those questions, or just have even a passing interest in Human Anatomy, then this week's site is a place you should visit! Don't guess anymore - visit The Anatomy Lesson now!
This week's articles include a very informative piece by Patricia Wagner on how and why to "get juiced", and another valuable bit from Gary over at Maximum Fitness on how to give up your diet!
Fitness Article - Powerful Health Weapon Can Increase Your Energy
by Patricia Wagner
By the time you finish reading this article, you'll possess a
powerful weapon in your fight against chronic tiredness and other
health problems.
This potent weapon is not new. It's well known by many health
experts.
So what is this key resource to help you enjoy better health?
It's making your own fresh fruit and vegetable juices. When you
juice fruits and vegetables, you make delicious drinks that will
contribute to increased energy and enhanced health.
Why is juicing so effective?
Here's how this wonderful health weapon works: juices are
absorbed almost immediately into your body, thus supplying needed
vitamins and minerals. Cooking vegetables removes a lot of their
nutritional value, but juicing saves these vitamins and minerals.
So you get mega-doses of vitamins and minerals.
Let's say you make a carrot-apple drink from one apple and four
carrots. Imagine sitting down and eating all those at one time in
their original state! But you get the vitamins and minerals from
the fruit and vegetables in their juice and it's living! That's
because the vitamins and minerals have not been destroyed by the
pasteurization process used to make juice sold in stores.
How do you get the maximum health return from juicing?
Start your day right by drinking freshly-made juice. It's wise to
drink it before you eat and then wait about ten minutes (before
eating the rest of your breakfast) to give your body a headstart
as it absorbs the life-giving fluid into your bloodstream.
Don't let the juice sit around, but drink it within minutes of
making it to retain those precious vitamins and minerals.
You can also add to your fiber intake by using the pulp in
muffins and bread. Just add the pulp of your favorite fruits and
vegetables to your recipe and you'll have a moist taste-bud
pleasing treat!
How are fruits and vegetables prepared for juicing?
First wash them. Cut out any bad spots that you wouldn't want to
eat. You usually don't need to peel fruits and vegetables.
What are some popular juice recipes?
1. Carrot Juice
Carrots are a favorite for juicing purposes. Put them through
your juicer one at a time and don't peel them.
Carrot drinks taste great all by themselves, but you can also use
them as a base for other fruits and vegetables too. Carrots and
apples taste wonderful together. Children love this combination
taste treat!
2. Celery Juice
Celery should be cut into 3-4 inch sections and fed into your
machine at a steady pace.
3. Fresh Apple Drink
Just cut the apples into pieces that will fit into the feeding
chamber. You don't need to core them, although you might want to
do so.
4. Melon Thirst Quencher
You'll need to remove the rinds but not the seeds. Most varieties
of melons are great for juicing.
5. Combo Drink
Add all different kinds of vegetables together, including
tomatoes. It's fun to experiment! But don't put in vegetables or
fruit that you don't like to eat because your beverage won't
taste good to you.
What kinds of juicers are available?
1. Centrifugal-ejection machines
These are good for most uses.
2. Low-speed masticating juicers
These do a better job juicing spinach and wheatgrass.
3. Twin gear juicers
These machines work in two stages. First the fruits and
vegetables are crushed and then the juice is pressed out. You get
a higher quality drink because of this process, but twin gear
machines are slower than the other juicers.
4. Citrus juicers
If you're just squeezing lemons, oranges and grapefruit, this is
the one for you.
The better the machine, the longer the warranty. The inexpensive
juicers aren't made to withstand daily use. A powerful motor
extracts juice faster with less strain. Centrifugal juicers
should have a motor rating of at least 450-watts. Machines that
use a slow, grinding motor speed (masticating and double-auger
models) don't need as much wattage.
If making your own energy-packed juice isn't in your arsenal of
health weapons yet, it should be.
Step up your energy to a much higher level by juicing your way to
vibrant health!
About the Author
Patricia Wagner offers health tips & newsletter to help you live a more energetic lifestyle. She is also an artist, so be sure to view her original landscape art.
Fitness Article - Giving Up the Diet
by Gary Matthews
If you're thinking of going on a diet to lose those extra pounds
think again. Long-term weight control through dieting is near
impossible, for the simple reason is that diets promote only short
term solutions not long term.
After dieting you'll certainly look lighter on the scales,
but in most cases this is because you've dumped a few pounds
of body fluid and muscle, and not because you've lost any significant
amounts of body fat.
One of the main reasons diets don't work is because they send
the body into starvation mode - a survival mechanism for
times when humans faced periods of famine. Cutting back on
our energy intake causes the body to lower its metabolic
rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and we quickly start
to crave high energy foods loaded with fats and sugars - the exact
foods we are trying to do without!
Alarmingly, research has shown that repeated dieting actually
makes it harder to lose weight and easier to put it on.
This is because when you dump the diet and return to normal
eating habits, the drop in metabolic rate caused by the diet
means that your old eating habits actually represent an excess
in calories. Not only do you regain the fat stores just lost,
but you may even gain a bit extra.
"Five more reasons to stop dieting"
- Diets sap energy - Too little food means not enough
energy for physical activity.
- Diets lower your metabolism - Dieting causes your body
to conserve energy, making results harder to achieve.
- Diets are unhealthy - A cycle of rapid weight loss
followed by weight gain can lead to a loss of lean tissue
from your body and calcium from your bones. It also
strips the body of essential vitamins and minerals.
- Diets make food the enemy - Food provides nourishment
and comfort. Diets can make you afraid to eat, depriving
you of one of life's pleasures.
- Diets cheat your confidence - Going from one failed
diet to the next can leave you feeling depressed and
create a cycle in which guilt battles against food.
Regular physical activity and a healthy, balanced diet aren't as
glamorous as the quick fixes, but they do get better results.
Start with one extra exercise session and one less fatty
takeaway meal per week, and gradually work towards a
lifelong plan for achieving your best weight.
If you change the way you eat or exercise to lose weight,
ask yourself this question. Can I see myself sticking to this
routine for life?
If the answer is "no" then its time to change what you're doing.
Any healthy weight loss plan should include the following:
- A wide variety of foods.
- Regular and enjoyable exercise.
- Enough filling foods to avoid constant hunger.
- At least 1200 calories a day.
- Flexibility for treat foods and social occasions.
- A realistic goal of your best weight (not necessarily your lowest weight.)
Fact
A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost.
Fiction
- Weight loss is quick and simple.
- Exercise is not necessary.
- Certain exercises can spot reduce.
- Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening.
So the way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat.
Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity. These are the basics you'll need to aim for.
A sound weight loss-eating plan should:
- Be nutritionally sound, providing all the nutrients you need.
- Never promise fast weight losses.
- Offer an eating plan based on real food.
- Allow you to eat out.
- Avoid expensive meal plans, products and supplements.
- Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes.
- Make gradual dietary changes.
- Provide knowledge.
- Allow you to eat all foods
- Recommend physical activity.
Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.
Consider the following steps to reduce fat in your diet.
- Use skimmed or skimmed milk in drinks, cooking and on cereals.
- Buy a non - stick frying pan.
- Buy a cheese slicer
- Cut the visible fat from meat.
- Eat very little pastry.
- Learn how to read a food label.
- Substitute low fat yoghurt for cream.
- Remove the skin from chicken and turkey.
- Eat fruit as snacks rather than eating chocolate and biscuits.
- Eat fewer burgers and sausages.
About the Author
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym". Visit Gary's website at http://www.maximumfitness.com/
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