What To Eat?
This book helped us learn a little about what to eat and how to stay fit maybe it will help you too:
Totally Fit: A Dancer and a Trainer Show How to Lose Weight and Stay in Shape Without Dieting
Deborah Bull. DK Publishing, 1998
Written by a ballerina with the Royal Ballet, this well-illustrated book describes the importance of eating well for energy and fitness. A short introduction sheds light on familiar dieting “myths” and explains the benefits and drawbacks of various foods, from fats to proteins. Several chapters outline a series of easy exercises that will contribute to total fitness.
Now this is an article we found which you can choose to follow or not (what is the use in not trying), but read and find out if this may be right for you.
Ever wondered why after exercising for so long you're not able to cut down on your weight or even after having good meals you still suffer from diseases. The answer to all these questions lies in eating not just any food but healthy food with all kinds of nutrition. Follow these tips to have healthy eating habits:
A balanced diet
The key to having a good health is to have a balanced diet. A single food can not supply all the 40 nutrients that you need. Add to your food a variety of different foods like fruits, vegetables, dairy and whole-grain products and meat. But keep in mind how much calories you're taking in.
Make fruits, vegetables and grains your priority
Add fruits, vegetables and grains more in your diet than other foods. Some of these might not appeal you, but try eating them first or try new recipes for these foods. These foods are rich in fiber, which helps in digestion and makes your stomach feel full without adding many calories to your diet.
Become Weight conscious
Be careful about your weight. Make sure that you're not obese or underweight. Being overweight makes you vulnerable to high blood pressures, diabetes, heart diseases and some forms of cancer.
Eat regularly
Don't skip any meal as it will only make you desire for more. Hunger might lead you to forget about eating healthy foods and you might end up over-eating. Eat moderate portions of meals and you may take some snacks in between meals to reduce hunger.
Eat a variety of foods
Don't eliminate some foods just because they are high in fat content, just reduce the intake. Stopping yourself from eating will only add to your desire for eating it. Know about the quantities of fat and calories in your diet and reduce the intake. You may take some foods high in fat or sugar and take others with low fat and sugar.
Bring gradual changes
Don't change your diet plan overnight. Changing everything fast can be detrimental. You need a little time to develop new eating habits and adjust to new taste, like if you don't like skim milk then you can start with milk with low fat.
No food is harmful
Even foods with fats are not bad for your health. Fats are essential for your body as they provide energy, but keep in mind the amount of fat you're taking in.
Article Source: http://EzineArticles.com/?expert=Jesse_Miller
Now if you are looking more towards bodybuilding I would stick with A LOT of protein, which is the most crucial thing that will make or break you. I would look to buy protein before anything else. Food with high protein would be chicken, steak, peanutbutter, fish (fish oil tablets are a major help), and potatoes. The expression "steak and potatoes" would be applied here.
Supplements Pt. 1 - Bodybuilding
First Rule: No Steriods! They can be intriguing, but steer clear of them. There are way to many side effects and you can really harm your body; not just now but mainly in the long run. Ok, so now that is out of the way we can get down to business. Places to buy your supplements is vast. We personally go to our local GNC, or order online. Be careful to watch for scams online!!
First of all, you don't necessarily need supplements to gain muscle. However, they will definately help you build muscle a lot quicker. Supplements are simply tools to increase your muscle building potential. Most people start out with a multi-vitamin, protein, and creatine. There are several types of supplements that make muscle grow, recover, and rebuild faster. Here's a list of the top supplement types people use to produce the best results:
|
Supplements Pt. 2 - Women's fitness & health
Women supplements is not my area of expertise, but i have done some research and this is what I think is the best supplements for women:
1. Calcium. Before the age of 35, a woman needs sufficient calcium to form strong bones — after age 35, calcium slows bone loss that naturally occurs later in life. In fact, Lausier says, calcium's protective effect on bone mass is one of the few health claims permitted on supplement labels by the U.S. Food and Drug Administration (FDA). Furthermore, studies have shown calcium to help mitigate symptoms of PMS and possibly lower blood pressure.
2. Vitamin D3. Vitamin D3 helps the body absorb the calcium we do take in. Further studies have shown that higher dosages of vitamin D3 may help prevent a variety of health concerns — from breast cancer and osteoporosis to type 1 diabetes, cardiovascular disease and multiple sclerosis (MS).
3. Iron. Deficiencies of iron result in anemia, which "has profound effects on metabolism and energy enzymes," Lausier says. Premenopausal and pregnant women have the greatest need for iron and, therefore, may benefit from supplementation. In fact, iron requirements for pregnant women are almost double those of nonpregnant women due to a potential for blood loss while delivering and increased blood volume during gestation.
4. Gamma-linolenic acid (GLA). GLA is an essential fatty acid that can help reduce inflammation. The simplest way to increase your GLA levels is to take evening primrose oil, borage or black currant seed oil. Women with PMS have been found to have low levels of GLA in the body, so adding a GLA oil may help. GLA also may reduce irritable bowl syndrome-type symptoms that are associated with menses.
5. Vitex. Dating back to ancient Rome, women have relied on Vitex agnus-castus , aka chaste tree berry or monk's pepper, for various health issues. Modern research supports its use for PMS symptoms, irregular periods and infertility.
6. Indole-3-carbinol (I3C). I3C is a substance that's present in cruciferous vegetables like broccoli, brussels sprouts and cauliflower. Eating more of these vegetables is associated with lowered risk of certain types of cancer.
7. Folic acid. This B vitamin is critical in the production and maintenance of new cells, especially during periods of high cell division — like in pregnancy. Sufficient folic acid intake before conception and in the early months of gestation has been shown to protect against neural tube defects. Other clinical trials are being done to determine folic acid's relationship to cardiovascular disease, a major health threat for women. Folic acid supplementation has been shown to decrease homocysteine levels in the blood. Elevated levels of homocysteine have been linked with heart disease and stroke.
Reviewed by: David Rakel, M.D.
