Control your weight, protect your bones and muscles, and fight disease -- all through mindful eating. From Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints, by Rob DeStefano, D.C., Bryan Kelly, M.D., and Joseph Hooper.
Fortunately for us, there isn't one way to eat to control weight, another way to support bones and muscles, and another to fight disease. Healthy eating is healthy across the board. In the past decade, scientists have arrived at a consensus about what an optimal diet should look like. The two diets that have been most intensively studied, and heartily endorsed by researchers, the Mediterranean and the DASH (Dietary Approaches to Stop Hypertension), dovetail on the basics: heavy on whole grains, fruits, and vegetables, and light on sugar, salt, and animal fat. (The DASH emphasizes calcium, which, as we'll discuss, is good for the musculoskeletal system.)
Let's break it down. Everything you consume falls
Blog Posts by Tips on Healthy Living
Control your weight, protect your bones and muscles, and fight disease -- all through mindful eating. From Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints, by Rob DeStefano, D.C., Bryan Kelly, M.D., and Joseph Hooper.Read More »from Eat Your Way To Health
Learn how to overcome obstacles to weight loss by understanding your true diet personality. From Escape Your Shape: How to Work Out Smarter, Not Harder by Edward J. Jackowski, Ph.D.
To attain your weight-loss goals, you must first accept the fact that you can't take off those unwanted pounds, much less keep them off, without proper and regular exercise. But don't despair, once you come to terms with this, you can explore options that fit your lifestyle and motivation level. You can lose weight without starving yourself or knocking yourself out mentally and physically at the gym.
When you're trying to lose weight, it's important to understand yourself and, more important, embrace what you actually do rather than what you think you're going to do. In order to lose weight, you need a plan that includes a doable exercise routine and reasonable limitations on what you eat. Are you really ready to embrace both? If not, make an honest self-assessment. Some of you love to exerciseRead More »from What's Your Diet Type?
- Tips on Healthy Living | Parenting – Wed, Jan 19, 2011 11:13 PM EST
The informal education that happens before your child steps one cute, little foot into school is crucial toward developing a healthy and happy child. These tips and strategies will provide knowledge and techniques you can use to create the ultimate learning environment for your child. From YOU: Raising Your Child by Drs. Michael F. Roizen and Mehmet Oz
Emphasize Play, Not Success. While it's true that kids follow the same basic learning patterns, it's also true that there are many nuances. Some kids learn better by hearing and seeing the information, while others learn by doing and practicing. No matter the method, what's really important is that you encourage your child to play with objects safely and explore the world around him. The point isn't to measure success or failure; it's to let him engage his intellectual curiosity. At this age (under five), that will create a stronger foundation for learning than drilling your youngster on any particular task.
Read It Loud andRead More »from 13 Tips for Creating the Ultimate Learning Environment for Your Child
Structure the way you eat and the excess pounds will begin to disappear, according to Gerard J. Musante, founder of The Structure House Center for Weight Control and Lifestyle Change, and author of The Structure House Weight Loss Plan.
Structured Eating is the eating you do each day to achieve two purposes: first, to nourish your body; and second, to maintain a desired level of weight. In practical terms, this means:
- Three nutritious meals a day consumed in appropriate portions
- No eating between meals
- No eating after dinner
These guidelines also mean an appropriate level of calories of balanced nutrition per day (determined on the basis of your sex, height, weight, medical condition, and age). This is food you need in order to stay alive, stay healthy, and achieve a desired level of weight.
Structured Eating Is More than Just Good NutritionRead More »from 2 Steps to Solving Your Diet Dilemma
The field of nutrition has done a fine job over the years of defining what our bodies require, so proper
Making a change in the world can be an easy part of your everyday life. Here are 10 ways you can make a difference. From Most Good, Least Harm: A Simple Principle for a Better World and Meaningful Life by Zoe Weil
1. Commit to the 3 I's: Inquire, Introspect, live with Integrity. Expose yourself to information and ideas about most good (MOGO) living by talking to and learning from people from all walks of life -- especially people who are also trying to do the most good and the least harm; by reading widely and deeply; by visiting websites aimed at making a difference; and by viewing relevant films. You can find a list of regularly updated websites, books, magazines, and films in the resources section at HumaneEducation.org. Then introspect: identify your values, consider what is most important to you, assess your talents and interests, and seek out ways to put these together practically and productively. Finally, live with integrity. To the best of your ability, put your valuesRead More »from 10 Easy Ways to Become a Better Person
Spend just one hour a day for six days focusing on yourself, and you can solve your problems of overfat and unfit forever. Here's how, from motivational speaker and New York Times bestselling author Susan Powter's book The Politics of Stupid: The Cure for Obesity
Time, like motivation, is something you've been looking for everywhere... more of it. Much, much more, because if you could find (same language) the time you would certainly start doing a whole lot of things you know you should be doing... if only you could find the time. Time and looking for more of it is another one of those very well planned detours. A detour that has millions of people looking for something that doesn't exist. More time in your own life, for your life.
Listen to the language, ladies. Time management. Unabashed in the language that describes what you are looking for. Time management... as if there is such a thing! My peers in the motivational-speaker world would have you believing that time canRead More »from Feel Better in Just 6 Hours a Week
Limited kitchen counter space needn't cramp your cooking. Linda Cobb, author of The Queen of Clean Conquers Clutter, shows you how to maximize cabinet space, keep frequently used utensils within reach, and turn empty walls into extra storage.
Look around your kitchen and you're sure to find plenty of wall space that can be put to use.
- Consider installing a shelf above the kitchen counter for your cookbooks. This keeps them handy but frees up valuable counter space.
- Everyone has a collection of favorite recipes. Did you know that your local bookstore carries blank cookbooks with divided vinyl sheets that can be used to hold your treasured family favorites? Assembling a family cookbook is a terrific project for summertime, when kids are out of school. When your recipes are all grouped together in one place, there's no more guessing where you wrote down Grandma's favorite bread pudding.
- Think of using shelves and wall hangers to hold other things you use daily too. Small
Strategies for feeling full while shedding pounds from Michael T. Murray, N.D., and Michael R. Lyon, M.D., natural-medicine and weight-loss experts and co-authors of Hunger Free Forever: The New Science of Appetite Control
If you're like most of us, your mother probably always warned you not to eat before your meals lest you spoil your appetite. At our center, we teach people something quite contrary. In reality your worst enemy is excessive hunger and you need to avoid, at all costs, sitting down to a meal when you are more than just mildly hungry. Many of our overweight patients have great discipline over their eating habits for part of the day. Many skip breakfast and eat a very light lunch, but their real eating begins when they get home. The majority of overweight people really seem to enjoy diving into their evening meal when they are as hungry as a bear coming out of hibernation. They tend to gobble down their food, often having seconds or even thirds followed byRead More »from How to Avoid the Over-Eating Trap
Two-time Olympic Gold Medalist swimmer Megan Quann Jendrick, author of Get Wet, Get Fit: The Complete Guide to Getting a Swimmer's Body, shares tips on what the best foods are to eat at different times of the day for optimal workout results.
If you're getting ready for a workout, you have to take into account what you're going to be doing. The average workout, regardless of sport, usually works all types of muscle fibers, taxes your body's glycogen stores, calls upon fat for fuel, and pushes you hard for long periods of time. To give your body the best chance of (figuratively) surviving these tests of fortitude, you have to give it the right fuel. You wouldn't expect to see the world's best race car drivers putting cheap and inadequate fuel into the engines of their high-priced, top-of-the-line vehicles, so don't do it to yourself.
Carbohydrates (glucose) are stored as glycogen in the body. During exercise, these stores are called upon at higherRead More »from What to Eat When for the Perfect Workout
- Tips on Healthy Living | Healthy Living – Tue, Jan 4, 2011 10:17 PM EST
It's normal to have days when you really don't want to exercise or look at another salad. But before you pick up a fork and dig into sugary frosting or write off the gym, try this idea that JJ Virgin, the author of Six Weeks to Sleeveless and Sexy, says is personal kryptonite against program destroyers.
Let's be honest here. You will need something concrete to really motivate you when times get hard. There will come a day when you have a big fight with your mother on the phone or your boss is really demanding. Maybe the car won't start and your kids are screaming. Suddenly the idea of motivation is out the window and all you want is a Snickers bar.
Or you didn't work out, and suddenly it's eight o'clock on a cold winter night. You're exhausted because it has been such a long day. You figure that it wouldn't be the end of the world if you just skipped one night of exercise. Then you remember that you already skipped another night . . . and another.
How can youRead More »from How to Stay Committed to Your Exercise and Weight Loss Goals