Healthy Diet, Exercise, and
Supplements
A healthy diet is necessary for proper body and
brain functions. What is a healthy diet? How much
exercise do we have to have? Do I need
supplements?
The FDA's food guide pyramid suggests
percentages of each food group (below) that
constitute not only a healthy, but recommended
daily diet. Or do they? What about vegetarians
and vegans? Pregnant women or new mothers.
People who are recovering from injury or
accident? What about the maturing adult or
women in menopause? Severe food allergies like
peanuts, dairy, eggs, wheat, shellfish or citrus? In
1992 that pyramid was replaced with a newer
version. Each of the above groups need
additional supplements and their diets unboutedly
will not be the traditional diet.
Food Groups
If you choose the right percentages of foods from
the right groups, you will have a healthy diet.
Eating a variety of foods is the best way to get all
the vitamins and minerals you need each day, as
well as the right balance of carbohydrates,
proteins, fats, and calories. Whole or
unprocessed foods — like fresh fruits and
vegetables, whole grains, low-fat dairy products,
lean meats, fish, and poultry — are the best
choices for providing the nutrients your body
needs to stay healthy. Easier said than done in
todays fast paced, fast food society. Even if you
are careful at home, you are at the mercy of
sugars and fats hidden in fast foods, carry out,
and dine in restaurants. Another problem is the
depletion of soil nutrients, and in turn, depletion
of nutrients in our food. Processing also depletes
nutrients.
Vitamin and Mineral Supplements
So how do you get enough nutrients if you don't
eat right or your food doesn't have enough
nutrients, supplements. Without the proper
amount of nutrients, your immune system could
suffer, and once that occurs, the body will be
unable to function normally. How do you know
which vitamin or mineral supplements to take? As
a general rule, a multivitamin with minerals is
enough. Women need more calcium, and
pregnant women need special vitamins. What if
you are anemic? That depends on the type of
anemia. Iron deficiencies are common since most
of us use Teflon pans instead of iron skillets to
cook in these days, but B-vitamin deficiencies are
a little more complex. B-vitamin deficiencies are
common in third world countries, but recent
research shows that it is more common and
undiagnosed in the U.S. than once believed, and
they can cause a wide range of mild to serious
problems. To the right is a chart. If you do not eat
any of the foods listed under a vitamin or mineral,
then you may need a supplement.
Supplements
A healthy diet is necessary for proper body and
brain functions. What is a healthy diet? How much
exercise do we have to have? Do I need
supplements?
The FDA's food guide pyramid suggests
percentages of each food group (below) that
constitute not only a healthy, but recommended
daily diet. Or do they? What about vegetarians
and vegans? Pregnant women or new mothers.
People who are recovering from injury or
accident? What about the maturing adult or
women in menopause? Severe food allergies like
peanuts, dairy, eggs, wheat, shellfish or citrus? In
1992 that pyramid was replaced with a newer
version. Each of the above groups need
additional supplements and their diets unboutedly
will not be the traditional diet.
Food Groups
- 1) Bread, Cereal, Rice, and Pasta Group
2) Vegetable Group
3) Fruit Group
4) Milk, Yogurt, and Cheese Group
5) Meat, Poultry, Fish, Dry Beans, Eggs,
and Nuts Group
If you choose the right percentages of foods from
the right groups, you will have a healthy diet.
Eating a variety of foods is the best way to get all
the vitamins and minerals you need each day, as
well as the right balance of carbohydrates,
proteins, fats, and calories. Whole or
unprocessed foods — like fresh fruits and
vegetables, whole grains, low-fat dairy products,
lean meats, fish, and poultry — are the best
choices for providing the nutrients your body
needs to stay healthy. Easier said than done in
todays fast paced, fast food society. Even if you
are careful at home, you are at the mercy of
sugars and fats hidden in fast foods, carry out,
and dine in restaurants. Another problem is the
depletion of soil nutrients, and in turn, depletion
of nutrients in our food. Processing also depletes
nutrients.
Vitamin and Mineral Supplements
So how do you get enough nutrients if you don't
eat right or your food doesn't have enough
nutrients, supplements. Without the proper
amount of nutrients, your immune system could
suffer, and once that occurs, the body will be
unable to function normally. How do you know
which vitamin or mineral supplements to take? As
a general rule, a multivitamin with minerals is
enough. Women need more calcium, and
pregnant women need special vitamins. What if
you are anemic? That depends on the type of
anemia. Iron deficiencies are common since most
of us use Teflon pans instead of iron skillets to
cook in these days, but B-vitamin deficiencies are
a little more complex. B-vitamin deficiencies are
common in third world countries, but recent
research shows that it is more common and
undiagnosed in the U.S. than once believed, and
they can cause a wide range of mild to serious
problems. To the right is a chart. If you do not eat
any of the foods listed under a vitamin or mineral,
then you may need a supplement.
Exercise
Do you have an active lifestyle
or a sedentary lifestyle. Either
way, you still need to exercise.
Why do I need exercise if I
have an active lifestyle? Active
does not necessarily work all
the muscle groups, nor does
it guarantee a good cardio-
vascular workout.
How do you know what
exercises to do with all
the fitness hype? They
have ab, butt, hip, & thigh
exercises, cardio, exercise
for beginners or pros,
strength training to
personal training, and
yoga, pilates, and flexibility
training!
Do you have an active lifestyle
or a sedentary lifestyle. Either
way, you still need to exercise.
Why do I need exercise if I
have an active lifestyle? Active
does not necessarily work all
the muscle groups, nor does
it guarantee a good cardio-
vascular workout.
- Exercising can make you
feel and look better
(younger) and it helps
maintain muscle mass,
avoid weight gain, and
prevents the metabolism
from slowing down to a
crawl (which can cause
weight gain).
How do you know what
exercises to do with all
the fitness hype? They
have ab, butt, hip, & thigh
exercises, cardio, exercise
for beginners or pros,
strength training to
personal training, and
yoga, pilates, and flexibility
training!
- If you haven't exercised
in a while or ever, then
no doubt, you are a
beginner. If you have a
sedentary job, you are
still a beginner. People
with active jobs would
rank intermediate or pro.
Which ever the case,
you need at least 30
minutes of exercise 3
days a week, at least 30
minutes of cardio at least
2 days a week, and at
least 30 minutes of
weight and/or flexibility
training at least 2 days a
week? Why? What you
DON'T do today effects
you tomorrow.
|
What ever happened to an apple a day will keep the doctor away?
How do you trust health information in a world saturated by mixed media messages, what’s good, what’s bad, when you can’t
even get straight answers from your own physician, nurse, or pharmacist? You only have one body, and all too often one
chance to take care of it. Recently, my sister went to her physician, who took her off one medication only to have his nurse
practitioner attempt to put her back on it. Both are qualified to diagnose and prescribe medication. Whose health facts can
you trust? Daily, we are bombarded with magazine ads, television shows with the latest face or product, doctor’s offices, and
even Internet sites, each stating they have all the facts!
Fact is, that not all medical professionals are trained the same way. That’s why we get so much conflicting diagnoses. Plus,
medical science depends on statistics on specific diseases and risk factors, but can also be defective. When it comes to all
statistics, interpretation is the key word. How information from a study is interpreted depends on what they were attempting to
prove, disprove, and who foots the bill. Another fact is, that women’s medicine was actually based on statistics of men’s
diseases and behaviors (until recently). So, if you understand statistics, draw your own conclusions. If you must, ask your
doctor if they are basing your illness on statistics drawn from studies of women or men. After all, male and female physiology
is different.
While we need to be informed to make good decisions about our health, getting the information can be difficult at best. When
I first began taking courses in psychology, I learned how the media manipulated the public into believing they needed to have
or do certain things (not limited to health) using statistics. In the 50’s, when television came out, they realized they could
manipulate the public into buying products simply by showing someone using our senses and emotions. Human nature is a
funny thing and while it is predictable to a certain extent, there is still much to be learned.
One of the harsh realities of life is obesity. As we mature, the majority of people gain weight over time. Rapid weight gain
could mean medical problems and should be check out by a physician. Obesity affects a large proportion of the WORLD’S
population, not just the U.S. population. Men suffer from morbid obesity than women, women suffer from obesity more than
men, and young children and people over 50 suffer more from obesity than other age groups. What’s worse is the treatment
of obese people and beliefs the public holds about obese individuals. I hear comments all the time and see people stare at
obese people as though they had committed a heinous crime. The crime is in the beliefs of the general public and their
treatment of the obese. Not everyone is a couch potato that eats tons of bad food all day long. Many people have diabetes,
uncontrollable thyroid problems, have sedentary lifestyles because of spinal and brain traumas (including stroke), and do
NOT eat much at all. Schools cafeterias, fast-food restaurants, and the makers of processed foods have FATTENED up the
public and now they want everyone to believe it is their own fault and not theirs. Even our own government does not give
needy families enough food stamps to purchase healthy food that would not put weight on them. So next time you see
someone with a weight problem, don't add to it.
Why don't diets work? They do, but not all diets work on everyone. Diets in conjunction with exercise and vitamin
supplements actually reduce weight and improve health. Dieting alone my quickly pull off some weight, but when you return to
previous eating patterns the weight returns, and all too often with a few extra pounds, and it harms your health. Most diet or
weight control programs teach you how to eat properly, but again, work best with supplements and exercise. Even women
going through menopause (who have put on weight during perimenopause and can't get it off) or severely overweight
individuals can slowly lose weight. It will reduce the risk of loose or sagging skin if they exercise. It's a less risky way to weight
loss and surgery.
I've tried everything and it doesn't work! I can't loose weight! I read and see this everywhere. With literally thousands of diets,
there is still something out there that WILL work! Mankind was not meant to be obese. Our bodies malfunction when we are
overweight for too long. Make a decision to protect your health, your life, and your state of being when you retire, into your
own hands. Check out all the medical or psychological possibilities, thyroids, diabetes, cortisol, stress, sedentary lifestyle,
caloric intake, sugar and fat content. Take notes in a journal. Keep up with how much you eat, calories, sugar, fat, in foods
and DRINKS. Drinks today have a lot of calories. Keep track of how much you exercise or move around all day. If you have
been sedentary for a while, simply increasing how much you move (walk the dog), ride a bike, work in the garden may boost
your metabolism enough to prompt slow weight loss. The point is, when people say they have tried everything, research
shows they have only tried one thing, an attempt to quick fix their diet by fasting or popular diets with no credibility.
How do you trust health information in a world saturated by mixed media messages, what’s good, what’s bad, when you can’t
even get straight answers from your own physician, nurse, or pharmacist? You only have one body, and all too often one
chance to take care of it. Recently, my sister went to her physician, who took her off one medication only to have his nurse
practitioner attempt to put her back on it. Both are qualified to diagnose and prescribe medication. Whose health facts can
you trust? Daily, we are bombarded with magazine ads, television shows with the latest face or product, doctor’s offices, and
even Internet sites, each stating they have all the facts!
Fact is, that not all medical professionals are trained the same way. That’s why we get so much conflicting diagnoses. Plus,
medical science depends on statistics on specific diseases and risk factors, but can also be defective. When it comes to all
statistics, interpretation is the key word. How information from a study is interpreted depends on what they were attempting to
prove, disprove, and who foots the bill. Another fact is, that women’s medicine was actually based on statistics of men’s
diseases and behaviors (until recently). So, if you understand statistics, draw your own conclusions. If you must, ask your
doctor if they are basing your illness on statistics drawn from studies of women or men. After all, male and female physiology
is different.
While we need to be informed to make good decisions about our health, getting the information can be difficult at best. When
I first began taking courses in psychology, I learned how the media manipulated the public into believing they needed to have
or do certain things (not limited to health) using statistics. In the 50’s, when television came out, they realized they could
manipulate the public into buying products simply by showing someone using our senses and emotions. Human nature is a
funny thing and while it is predictable to a certain extent, there is still much to be learned.
One of the harsh realities of life is obesity. As we mature, the majority of people gain weight over time. Rapid weight gain
could mean medical problems and should be check out by a physician. Obesity affects a large proportion of the WORLD’S
population, not just the U.S. population. Men suffer from morbid obesity than women, women suffer from obesity more than
men, and young children and people over 50 suffer more from obesity than other age groups. What’s worse is the treatment
of obese people and beliefs the public holds about obese individuals. I hear comments all the time and see people stare at
obese people as though they had committed a heinous crime. The crime is in the beliefs of the general public and their
treatment of the obese. Not everyone is a couch potato that eats tons of bad food all day long. Many people have diabetes,
uncontrollable thyroid problems, have sedentary lifestyles because of spinal and brain traumas (including stroke), and do
NOT eat much at all. Schools cafeterias, fast-food restaurants, and the makers of processed foods have FATTENED up the
public and now they want everyone to believe it is their own fault and not theirs. Even our own government does not give
needy families enough food stamps to purchase healthy food that would not put weight on them. So next time you see
someone with a weight problem, don't add to it.
Why don't diets work? They do, but not all diets work on everyone. Diets in conjunction with exercise and vitamin
supplements actually reduce weight and improve health. Dieting alone my quickly pull off some weight, but when you return to
previous eating patterns the weight returns, and all too often with a few extra pounds, and it harms your health. Most diet or
weight control programs teach you how to eat properly, but again, work best with supplements and exercise. Even women
going through menopause (who have put on weight during perimenopause and can't get it off) or severely overweight
individuals can slowly lose weight. It will reduce the risk of loose or sagging skin if they exercise. It's a less risky way to weight
loss and surgery.
I've tried everything and it doesn't work! I can't loose weight! I read and see this everywhere. With literally thousands of diets,
there is still something out there that WILL work! Mankind was not meant to be obese. Our bodies malfunction when we are
overweight for too long. Make a decision to protect your health, your life, and your state of being when you retire, into your
own hands. Check out all the medical or psychological possibilities, thyroids, diabetes, cortisol, stress, sedentary lifestyle,
caloric intake, sugar and fat content. Take notes in a journal. Keep up with how much you eat, calories, sugar, fat, in foods
and DRINKS. Drinks today have a lot of calories. Keep track of how much you exercise or move around all day. If you have
been sedentary for a while, simply increasing how much you move (walk the dog), ride a bike, work in the garden may boost
your metabolism enough to prompt slow weight loss. The point is, when people say they have tried everything, research
shows they have only tried one thing, an attempt to quick fix their diet by fasting or popular diets with no credibility.
 | |  |