Health is a balanced result between exercise and proper nutrition from healthy eating. Nutrition refers to the food you take in order to nourish your body and to enable it to function properly.

Eating too much or too little of something will manifest corresponding results in the body and its functions just as eating with a balanced diet will. This is exactly why healthy eating is important. By having healthy eating practices, you choose better food options and regulate your intake amount according to what your body needs.

These seven rules can guide you into starting your healthy eating practices.

Rule 1:  Know thyself Know the state you’re in. Write down everything you ate during the day, how much of it you took and what time you took it. After 2-3 days of journaling, you’ll be able to see the foods that aren’t good for you, which ones you need to cut down on and when your hunger pangs usually come.

• Rule 2: Balancing your plate A balanced diet includes grains, fruits, vegetables, dairy, meat, and other protein foods. To be in optimum health, you need to eat more grains, fruits and vegetables. Meats and protein foods have to be taken in moderation because they also contain fats. Fats are not altogether bad but they must be the smallest part of your daily intake. To help you achieve a balance, read the nutrition labels and nutrition facts on your grocery items.
• Rule 3: Moderation is Key Healthy eating requires eating with the right portion sizes. One serving of foods rich in carbohydrates such as rice or pasta is the size of half a baseball. Veggies or fruits are the size of a whole baseball to make one serving. A meat serving should appear like a deck of cards.
• Rule 4:  Understanding calories Considering the calorie content of foods is a challenge. Calories refer to the amount of energy found in what we eat. It’s easy to obsess with the calorie content of foods but difficult to follow the right amount. But to make it do-able, remember to consume the amount of calories that you can burn through your daily activities.
• Rule 5: Avoid Skipping Many dieters fail miserably because they skip meals. Skipping meals make the body and mind weak. It creates cravings that can defy the most sensible diet plans. Eat 5-6 small meals a day than two large ones.
• Rule 6: Hydrate Water adds to the feeling of fullness. At the same time, you can sustain yourself in exercise and other activities by staying hydrated.
• Rule 7: Remember to Enjoy Eating Most people eat for pleasure as well as nutrition. The key is to moderate how much you eat and how often you eat them. You can enjoy your favorite foods in moderation, as long as they are an occasional part of your overall healthy diet.

Healthy eating is all about following strict nutrition philosophy, staying awkwardly thin, or depriving yourself of foods that you love. Healthy eating is about absorbing the right foods into your body and having the energy you need and feeling great about yourself.  For more information on healthy eating, here is the link to a great article at helpguide.org. Click Here to take survey

Related Posts
Foods That Boost Metabolism
Eating Habits: The Good, The Bad and The Healthy

When weak bones break
• 1.5 million Americans suffer fractures due to weak bones
• Half of all women over age 50 will have an osteoporosis-related fracture
• Medical expenses from osteoporosis-related bone fractures costs $18 billion annually

• The most common breaks in weak bones are in the: Wrist, Spine and Hip
• The cost of a hip fracture can be more than $81,000 during their lifetime
• One in five elderly people die within a year of the hip fracture
• One in four become disabled
• One in five must move to a nursing home within a year
• Are you at risk for Osteoporosis?

Obesity is a problem that affects more and more people today. Because the Standard Western Diet stresses foods that are high in fat, calories and sugar; and because people often have less time in their day for extended exercise (more than 10 minutes), weight gain is a common problem.

New research has suggested that including calcium in the diet, in the form of dairy products, has a positive effect on weight loss. In fact, the dairy industry has produced an entire advertising campaign around calcium and weight loss.

Many studies that the American Dairy Association (ADA) relies on in their advertising have found a link between the amount of calcium and weight loss of the body. The link appears to be in the amount of calcium stores and the current weight of the subject.

In the advertising the ADA states that the research showed a relationship between eating 3-4 servings of low fat dairy products each day and a decrease in the amount of fat stores in the body. The research has pointed to a suggestion that calcium will increase the amount of fat the body converts to energy by increasing the body’s core temperature causing it to burn calories at a faster rate.

The studies also suggest that people with the lowest amount of calcium stores in their body also have the highest amount of stored fat.

Conversely popular diets that promise quick weight loss are often low in dairy products, the highest foods containing calcium, which also affects the potential for bone loss and osteoporosis. Women who control the amount of eating they do each day can be at risk for a number of deficiencies because they miss vital vitamins and minerals.

The list of foods that are high in calcium include milk, cheese, yogurt, ice cream, baked beans, dried figs, broccoli, and most dark green leafy vegetables.

Dr. Reed Mangels, from the Vegetarian Resource Group, also comments on the influence that high amounts of animal protein have on our bodies. Quoting a study published in the Journal of Nutrition in 2003 he states that “Some studies show that diets that are high in protein, especially animal protein, do cause increased losses of calcium in the urine…” Which means that the amount of calcium Recommended Daily Allowance (RDA) of calcium may fluctuate for individuals based on the amount of animal protein they regularly consume.

The current RDA for calcium is 800-1000 mg per day while most Americans usually consume between 500-700 mg. Unless a diet is high in foods that contain calcium, calcium supplements may be necessary to avoid the increased risk of bone loss and osteoporosis and take advantage of the potential for calcium and weight loss.

It might be convenient to believe that increasing the amount of calcium included in your diet would increase your weight loss but there have also been studies published in the same time frame that do not point to an increased calcium and weight loss from altered body fat mass in young healthy women. The American Journal of Clinical Nutrition, April 2005, carried reports of research that are contradictory to the reported weight loss that other studies showed.

The conclusion? Before starting any weight loss program you should consult your doctor, especially if you are under 18, pregnant, nursing or have a health problem. Your original calcium intake, as well as the intake of other vital vitamins and minerals, should be established. And then a specific diet, that meets the caloric as well as the nutritional needs of your body, should be established. This can be done with the assistance of an educated Registered Dietician. The results of the current studies linking calcium and weight loss are not conclusive and more research is required before a judgment can be drawn.

Plateau: A comparatively stable level in something that varies; Reach a stable level; level off

Everyone reaches a plateau when they are trying to achieve a goal. It doesn’t matter if the goal is to learn how to crotchet, graduate from college or lose weight. At some point the level of success plateaus and the individual must find the motivation to push through and break this level.

In the beginning of a weight loss journey the weight seems to fall off without too much effort. The new diet program appears to be working well. But unfortunately most weight loss programs are designed to give the dieter instant gratification. This means that the dieter will achieve early loss that may be temporary without more permanent changes to the individuals eating and exercising habits.

Once the body adjusts to the changes in eating habits the individual will suddenly discover that the scale isn’t showing smaller and smaller numbers any more. This is the situation that is commonly called a weight loss plateau. But, like all other plateaus – business, education or dieting – it can be broken and you can achieve consistent weight loss over time.

Here are a couple of tips and tricks to breaking the weight loss plateau and moving forward to achieve your goals:

1. If you aren’t exercising then start! Exercise will help to jump start your metabolism and keep the calorie burn going for hours later. No need to train for the Olympics – instead include 30 minutes of walking, swimming or playing games with your children each day into your routine.

2. If you’ve been exercising you’re probably using the same exercise with every workout. The problem with this is that the body soon accommodates to the exercise and it requires less energy to do the same amount of work. The trick is to change up what you’re doing. In other words if you are walking include hills or jog for a block occasionally. If you are using machines get off the one you’re using and use another one several times a week. Change the pace and tempo you are exercising at.

3. Incorporate strength workouts in your routine. Building muscle will accomplish a greater calorie burn during the exercise and for the rest of the day since muscle burns more calories than fat.

4. Stop counting those calories. Calories aren’t your friend or your enemy. It’s time to stop thinking of them in either of those ways. We eat so that we can live. Period. We don’t live so we can eat. Calories are important to give our bodies the fuel they need in order to work and burn more calories. While burning more than eating will result in weight loss too little calories will also result in no weight loss as the body accommodates to the change in calorie intake. Instead find a way to eat enough calories while decreasing the amount of fat and processed foods that you eat each day.

5. Stop thinking about this as a ‘diet’ or you are doomed to failure. A diet is a time when you deprive yourself of the things you love. Instead you are changing your eating habits to achieve better overall health or to cure a specific illness or condition. Obesity is a condition that is cured by healthy nutritional intake and a decent amount of exercise on a daily basis. It isn’t cured by starvation which results in more eating later and more weight gain. It isn’t cured by Olympian exercise efforts which results in injury and sore muscles.

Be prepared to attack the plateau in weight loss where you find yourself after beginning a new regimen. Instead of being discouraged be encouraged that your body is losing weight and that you now only have to make a few tweaks and you’ll be on the road again!

1. Make a Decision NOW to Start (Re-fresh, Re-new, Re-Start) your daily fitness commitment. Have you achieved your 2009 Fitness goals? If not, today is the perfect time to spring into action.

2. Keep It Simple. Don’t wait and don’t complicate. Simple lifestyle changes will quickly add up to a healthier life. Commit to increasing your daily metabolism with more activity. Make exercise a daily routine. If you have time to watch any hour of TV, commit to being more active during every commercial. Voila, 15-17 minutes of activity by the end of your show.

3. Assess yourself. Be Honest and Realistic. What is the biggest benefit you will receive from committing to a regular fitness lifestyle? What resources do you already possess that will support your goals? Taking time to have this self-talk will guide your next steps.

4. Consult with your doctor before starting a new fitness plan. Especially if you are severely overweight, obese, diabetic, suffer from asthma, heart or lung related illness. Call your doctor’s office today and set an appointment!

5. Start Slow and gradually build up will prevent soreness, burnout and injury. Remember this is a lifestyle change. 10 minutes every day is healthier than any once a week marathon session. The point is to do something every day and build up to longer sessions.

6. Write down your goals for immediate (today, this week), short term 30-60-90 days, and long term 1 year from now. Post these goals. I put them on the inside cabinet with my coffee filter. So every morning, they are the first thing I read.

7. Schedule your exercise on your calendar. I have weekly recurrences on my calendar, so I don’t schedule conflicts. My fitness plan is part of my routine. Set yourself up for success, not failure. Look at each day of the week and schedule the appropriate activity. Do you have more concentrated blocks during the weekend, like to balance your busy Monday with a cardio session, need a yoga session for mid-week.

8. Start a daily log, journal or make notations on your calendar. My gym sends me a monthly progress report. It provides a reality check. When I reviewed my progress report for the month of January, I discovered I had plenty of cardio, yet I hadn’t lifted a single weight. So, I re-introduced myself to the machines in February – 3,000 lbs and created a habit by March – 35,000 lbs during 12 evenly sessions.

9. Select Activities to do at Home; with Buddies; and with Groups. A couple of years ago, I decided to replace many of my “food-centric visits” with my friends with “activity visits”. Since then, I have met friends at parks, done several charity walks (Race for Cure, etc), visited with my dog walking friends and viewed new scenery.

10. Identify the biggest obstacle to exercising. If you are short on time or money, then think creatively. You can fill a water bottle with sand and you don’t need a gym to do pushups. If you can’t afford a personal trainer, read #12. I watch and listen to the trainers with their paid customers and put in to practice their tips.

11. Identify three ways to raise your metabolism while doing daily activities. My computer is on a higher shelf, so I can stand, not sit most of the time. Can you do squats while brushing your teeth? How can you not be a couch potato? Arm exercises during TV time?

12. Locate online support. Make a list of websites that you can visit weekly for tips and information. You Tube has informative videos from trainers about proper forms and exercise routines. Many gyms and yoga studios post their schedule online.

13. Investigate one new activity. Schedule a session with a personal trainer to fine-tune your routine, sign up for a new fitness class, visit a new gym.

14. Select one (or more) exercise buddies – canine or human. I work from home and enjoy the camaraderie and variety of my gym friends. One of my best friends rescued a dog specifically to be her walking companion. (She successfully lost over 100 pounds).

15. Hydrate during the day. You need to drink more water. Find ways to add water to your morning and afternoon.
16. Designate one day a week as Weigh-In Day, then forget about the scale the other six days. Put your weigh in day on your calendar.

17. Choose 3 different activities that you enjoy. What do you enjoy? Variety will prevent boredom and burnout. Also, it is good to have a fall back exercise for days when weather, work, or will power prevent your normal activity.

18. Entertain and Distract Yourself! Load a new playlist, check your voicemail, plug in your earplugs for the treadmill. What will make the time more enjoyable and pass quickly. I read romance novels from the library while I am on the gym bicycle. Many people walk the dog, watch CNN or decorating shows. The point is if you are able to combine exercising with something you enjoy, then you will want to repeat the experience often. (Note- The opposite is also true, don’t combine activities you dislike, you won’t want to repeat the experience.)

19. Gather your gear. Locate your gym bag yoga mat, running/walking shoes and socks, sports bra, exercise videos etc… Give your gear a home. Make it easy to get active.

20. Assemble Your Support Team – Identify those who support your efforts and Minimize time (or at least conversation) with fitness Saboteurs who demean your efforts!

21. Congratulate yourself for your commitment; look at how much progress you have made. Seriously, look in the mirror and tell yourself out loud – CONGRATULATIONS TO ME!!! Don’t beat yourself up for anything not checked off. This is not a competition or race; it is your long term commitment to your health and lifestyle. Your healthy lifestyle is not about perfection, it is about progress.