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A Healthy Diet Plan
How do you plan to lose weight? Losing weight, gaining weight or maintaining a healthy weight can be a difficult task. However, if you learn to eat healthy and exercise regularly, and you train your body to accept that - instead of a daily task,...
Coping With Stress, Its Effects On Your Skin And Health, And Turning Back The Clock
Stress comes in many forms, workplace stress, family stress, grief over loss of a loved one, etc... Some can be avoided, but as we know, many cannot. Some people handle stress better than others, and some even thrive onit.Regardless, stress takes...
Don’t Argy-Bargy, Simply Do It!
THE SERIOUS WORTH OF SILLY “Serious things cannot be understood without humorous things Nor opposites without opposites.” Plato Silly things can help us to achieve important things. Today will be a silly day. Echo-words are so much fun to say....
How to Have a Beautiful Skin
Your skin is the largest organ of your body, just like your heart or your kidney. Its job is to protect your insides so it is important for it to be healthy. If you eat a healthy diet, drink lots of water, keep it clean, and protect it from the sun,...
To Boost Your Brain, Move Your Body!
If you really want your brain to be at its best, you need to commit to regular physical exercise. Does that surprise you? You may wonder why physical exercise is important if your main priority is to improve your brain function. Aren't very...
 
The Times, They Are a'Changin'!

Just like the times are changing, the rules and recommendations of dieting are changing, too. In order to stop the nation's ever growing obesity levels, the Food and Nutrition Board has released new guidelines for fats, proteins, carbohydrates and more. The new recommendations, as well as the old, are as follows:

Fats

Old recommendation: Limit fat intake to less than 30% of calories.

New recommendation: The Food and Nutrition Board recommends keeping your fat intake under 35%, but learn the difference between good and bad fats. Good fats, like monounsaturated fats and polyunsaturated fats, help to lower your risk of cardiovascular disease. Saturated and trans fats should be kept at a minimum.

Nutritionalists suggest eating more fish because of their good sources of omega-3 fatty acids, which is good for your heart. Filling up on nuts like almonds, walnuts and peanuts is also recommended because of their good source of monounsaturated fats.

Carbohydrates

Old Recommendation: Acquiring 50% or more of your calories from carbohydrates.

New Recommendation: The Food and Nutrition Board recommends getting 45-65% of your calories from carbohydrates. This will compensate for the calorie boost that you'll get by adding more good fats in your diet. To obtain these percentages, experts suggest adding some whole grains to your diet along with fruits and vegetables. Brown rice, whole-grain breads, and pastas are all high in fiber, B vitamins and other life giving nutrients.

Protein

Old Recommendation: Obtain 10-35% of your calories from protein.

New Recommendation: Unchanged. Someone who exercises regularly may require more protein.

Fiber

Old Recommendation: Nonexistent.

New Recommendation: Reports have finally shown that fiber reduces the risk of heart disease and may prevent some cancers. It also has been shown to aid in weight control. Therefore, the Food and Nutrition Boards sites that the least amount of


fiber recommended is 25 grams per day.

Added Sugar

Old Recommendation: Nonexistent.

New Recommendation: Limit your sugar to no more than 25% of your calories. Experts suggest this number should actually be lower because most sugary foods also pack in other unhealthy additives. Remember when checking your labels, they don't always read "sugar". Check for: fructose, dextrose, corn syrup, honey and sucrose.

I like to use Stevia...an herb that is hundreds of times sweeter than sugar with no calories. All you need is a few drops, and your good!

Exercise

Old Recommendation: Getting a half an hour of exercise at least 3 times a week.

New Recommendation: The Food and Nutrition Board recommends increasing exercise to an hour daily. Mix up your workout by doing aerobic exercise a couple times a week and housework the rest of the week. Housecleaning and gardening are considered exercise and can be added to your schedule to break the monotony of the stair climber and the treadmill (plus you'll be getting things done around the house!)

The above recommendations are only good when used together and appropriately. Keep a log or diary to remind you of what changes need to be made in your diet and exercise routine. While most of the changes are small, they just may pay off and prevent you from many health risks in the long run.

Get your free subscription to Healthy Revelations newsletter and be on the cutting edge of topics such as health, nutrition, & weight loss. Gain insight on issues that'll be sure to enhance your life! Go to http://www.healthyrevelations.com To view more Quality Articles by Colleen Palati, go to http://www.2bHealthyAgain.com

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About the author:

Colleen Palati is a healthy living and nutrition enthusiast with over 7 years of study in the areas of nutrition, healthy living, and weight loss.

 

Aerobic - Wikipedia, the free encyclopedia
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Aerobic exercise - Wikipedia, the free encyclopedia
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Carmen Electra's Aerobic Striptease Workout Video.
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Aqua-Aerobic Systems
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MedlinePlus Medical Encyclopedia: Aerobic
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Aerobic, Exercise and Fitness Videos by Cathe Friedrich
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Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music
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