Archive for May, 2007

It is important to know what you should be doing. Follow the dietary guidelines and know how to use them.

Here are some of the dietary guidelines you should follow.

Dietary guidelines:

• If you are eating white rice, replace it with brown rice, barley, wild rice or quinoa.
• If you are eating muffins, replace it with air popped microwave popcorn.
• If you are taking white bread, replace it with whole wheat bread.
• If you are having regular pasta, replace it with whole wheat pasta.
• If you are eating breakfast bars, replace it with bars made with whole wheat or unprocessed grains.
• If you are taking fat free desserts, replace it with fruit.

Dietary guidelines to increase calcium intake:

• Glass of calcium fortified orange juice with breakfast should be included.
• Eat more Swiss chard, broccoli, and spinach.
• A glass of fat free milk or calcium fortified soy milk should be included in lunch [Nutritional dietary supplements].

Recipes with dietary guidelines:

• For breakfast include oatmeal made with milk, power calcium blueberry pancakes and calcium fortified cereal with fat free milk or soy milk.

If you want to lose weight, you have to follow healthy diet and nutrition [Health nutrition].

Healthy diet includes vegetables, fruits, milk, oils, grains, beans and meat.

Healthy diet:

• Select the calorie levels to accommodate the needs of your body.
• Include fats from different plants and fish such as canola, corn, soybean, olive and sunflower oil.
• Get the majority of nutrients from fresh sources. Generally one cup of fruit or 100% juice is considered as one cup from the fruit group.
• Include all fresh, canned, frozen, dried vegetables and fruit juices. 1 cup of raw or cooked vegetables or vegetable juice or two cups of raw leafy greens is considered as one cup from the vegetable group.
• Include all foods made from wheat, cornmeal, rice, oats, and barley. Such foods are pasta, oatmeal, bread, breakfast cereals, tortillas and grits is considered as one ounce equivalent from the grains group.
• One ounce of lean meat, fish or poultry, or 1 egg, ¼ cup cooked dry beans or ½ ounce of nuts or seeds is considered as one ounce equivalent from the meat and beans group.

If you follow exercise program, you are not that old after all at the age of fifty.

Women and men approach fifty differently. Some of them think about the retirement and some of them are worried about their finance problems.

If you don’t follow the exercise program, your muscles starts to break down and your metabolism slows.

If you don’t follow exercise program, these changes keep coming and new problems are added to thelist. So, you need to follow Workout plan after fourty.

Your eyesight starts changing and you start the long process of decay that eventually ends in death.

No need to get fat and weak. If you are fat and out of shape, you can become lean and strong by Maintaining body shape. When you eat the unhealthy foods, you get overweight and tired that goes with that lifestyle [Lose weight]. When you follow exercise program and eat right foods, you get sleek body.

If you have never started exercise program, your body still desires for that thing. When you stop moving, your body starts decaying. It does not sound good but it is the truth you have to accept.

Worried about your age? You can improve functional ability in all areas of daily life at the age of fifty by following a proper exercise workout.

You can work on cardiovascular activities, strength training, cobras, crunches, balance and core moves.

Different exercise workouts to improve functional ability:

Cardio:
Out of six days, work for four days on cardiovascular activities [Cardio exercise equipment].

You can select any exercise workout you are interested like swimming, biking, elliptical trainer or aerobics.

You should workout for forty five minutes for maximum benefit. Before starting any exercise workout you have to warm up, cool down and stretch.

You can warm up by simply walking for two to three minutes. In the same way you can cool down. After warm up, stretch your muscles to prevent injuries during exercise workout.

Strength training:
Out of six days, allot minimum two days for weight training. You can also cut down one cardio day and include that day also with weights. Strength training helps you to prevent from osteoporosis.

If you are already suffering from osteoporosis, strength training helps your body to reverse the effects. If you have never worked with strength training, you have to go for a personal trainer to learn the weight training in proper form.

Proper exercise plan helps to exercise safely and effectively at the age of fifty.For this exercise plan you need to look for best exercise equipment.

There are two things in exercise plan which helps to exercise safely and effectively: heart rate monitor and paying attention to your body.

Heart rate monitor in exercise plan:

Heart rate monitor is the good equipment to invest to exercise safely. Heart rate monitor range drops 10 beats per minute from what it was when you were forty. Keep track of where you are in your range and keep yourself safe.

You may be thinking sometimes that you are working harder than you really are. You can check the heart rate monitor if you feel that you are working harder.

If you are serious about your exercise plan, you should buy a heart rate monitor. As you want to make fitness as an important part of your life, you need to have proper tolls. You have simple inexpensive tools to expensive tools.

The expensive tool keeps track of how many calories you are burning and will automatically calculate your optimal health range.