We reside in a world where we are regularly ensuring that we “get our money’s worth” so as you can imagine, keep getting bigger or are cheaper to meet our perceived “value” level. When it comes to food, what this has done is double, triple, even quadruple serving sizes. But do you know exactly how much a serving of beef is? Maybe a beverage serving size?Here are some guidelines to help you get your portions under control plus some strategies for keeping them in check!An amount of..Fruit = the size of a tennis ball
Vegetables = a can of tuna fish (about 1/2 cup)
Meat = a deck of playing cards (3 oz)
Cheese = the size of your thumb (1 oz)
Pasta = a can of tuna fish (1/2 cup)
Guidelines for portion regulation and partaking in a healthy diet:
* Use smaller-sized plates- the fuller plate will cause you to feel as though you’re eating more
* Eat carefully – when you consume food too fast your brain doesn’t have sufficient time to understand that you’re most likely full until it’s too late and you’ve definitely consumed too much
* Eat the foods that will below in calories and healthy to start off. You are able to eat a lot of these without taking in an excessive amount of calories (party tip: go to the vegetable trays first and grab a bottle of water)
* In case you are still hungry after you’ve finished what’s on the plate, wait 20 minutes and if you are still famished, then go back for more of the low calorie items or grab a piece of fruit, etc for dessert
Aerobic and anaerobic- what’s the distinction?Exercising aerobically requires the body to utilize oxygen to produce energy. Using anaerobic exercise, the body can make energy without additional oxygen- your body relys on its natural chemicals to make the energy.
Benefits associated with aerobic activity
When you are involved in aerobic activities (walking, running, swimming, canoeing) you breathe heavier and utilize more oxygen. At this point, your heart beats a lot quicker, your flow of blood improves which indicates the oxygen moving to and from your muscles increases too. Your capillaries are what take the oxygen to your muscles and remove the waste (carbon dioxide, lactic acid) simply “cleaning” the muscles. Also through this process you help develop your disease fighting capability and get rid of toxins which will help you “ward off illnesses”.
Aerobic activity 3-5 times a week will help you to bolster your heart and make it move blood more proficiently and help it travel to and out of your muscles more efficiently and effectively. Aerobic exercise is a important component in shedding pounds and staying lean, reducing heart problems, elevated blood pressure and type 2 diabetes- simply to mention a few 🙂
Your body on top of that releases endorphins that happen to be a purely natural pain killer and “mood enhancer”. The production of endorphins help reduce anxiety and stress, help you sleep much better and can also help defend against depression.
So get movin!
Advantages of anaerobic activity
Anaerobic means “without oxygen” and weight training is considered the most effective method of anaerobic training. Lack of lean muscle mass may start in your early 20s if you are not cautious. Once you decrease lean muscle mass, your metabolism decreases, your strength weakens and your “functional fitness” can decrease- which can lead to you getting injured even while engaging in everyday activities like taking the stairs. But you know what? You can like wise acquire the muscle again! Introduce strength training. It helps restore that muscle mass, develop not only your muscles but your bones, raise your metabolism and reduce excess fat. The more lean muscle mass you have, the higher your metabolism which suggests the greater amount of calories you melt off (while you are at rest, and when you’re recreating! Read through my article about metabolism for more info)
Weight training at least twice a week will also help protect against cardiovascular disease, weight problems, arthritis, back pain and type 2 diabetes to name a few.
“Strength training” is often times a scary expression, even so it doesn’t automatically translate into “heavy lifting”. Strength training could be lunges with 5lb weights, squats, push-ups, whatever! You might use weights or your body weight will work as perfectly!
Now it’s time to get going! Easily create a healthier lifestyle starting now!
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