How to weight loss

　　Whether you are trying to lose 5 pounds or more than 50, the same principles determine how much weight you lose and how fast your weight loss will occur. Remembering the following simple guidelines and putting them into practice can lead to weight loss without the aid of any special diet plans, books, or medications.
Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. If your weight remains constant, you are probably taking in the same amount of calories that you burn each day. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.
Everyone is in control of the amount of food he or she consumes each day, so our intake of calories is something we can control. To a major degree, we can also control our output of energy, or the number of calories we burn each day. The number of calories we burn each day is dependent upon
1.our basal metabolic rate (BMR), the number of calories we burn per hour simply by being alive and maintaining body functions
2.and our level of physical activity.
For some people, due to genetic (inherited) factors or other conditions, the resting metabolic rate (BMR) can be slightly higher or lower than average. Our weight also plays a role in determining how many calories we burn at rest -- the more calories are required to maintain your body in its present state, the greater your body weight. A 100-pound person requires less energy (food) to maintain body weight than a person who weighs 200 pounds.
Lifestyle and work habits partially determine how many calories we need each day. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.
As a rough estimate, an average woman 31-50 years of age who leads a sedentary lifestyle needs about 1,800 calories per day to maintain a normal weight. A man of the same age requires about 2,200 calories. Participating in a moderate level of physical activity (exercising three to five days per week) requires about 200 additional calories per day.

6 Steps To Eating Healthier As A Family

　　Eating healthier as a family is tough at any time of year. But let’s face it, during “back to school time” it can be extremely tough. However, it doesn’t have to be.
Here are 7 tips that the RenegadeDad family has recently put into place, so they can skip the take-out food, and start eating healthier as a family.
Step 1: Plan Ahead
The 5 P’s (Prior Proper Planning Prevents Poor Performance) apply to eating healthy, just as much as they apply to being more productive.
At the end of a busy day, the last thing most families want to do is try to decide what they are going to make for dinner.
So, save yourself some frustration (and money), and plan your dinners together as a family once each week.
Brainstorm some healthy foods your family enjoys eating, then plan healthy snacks and meals you can create with those foods.
Step 2: Create An Electronic Shopping List
Now that you have planned your meals for the week, it’s time to create the shopping list.

Try creating the list on your computer, in a program like Excel or Word. People typically buy the same items over and over again each week, so why not save yourself some time by creating a list that you can use more than once?
If you have an iPhone, Droid or Blackberry smart phone, you can save your grocery list using an app like Our Groceries to store and synchronize your list with your spouse’s phone.
Step 3: Involve The Whole Family
Eating healthier as a family is much more effective when your whole family have “bought into” the foods that you will be eating.
Kids love to be part of grown up things, so let them help in selecting healthy fruit and vegetables. They’ll look at it as a fun little adventure, and it will help them to develop their own healthy eating habits.
Step 4: Prepare Ahead Of Time
When you return home from the grocery store, it’s time to do some quick prep work.
Combine similar tasks to make this process even faster. Wash fruits and vegetables at the same time, then move on to slicing and dicing.
Pre-marinate meats and fish in plastic containers, or plastic storage bags. You can store the meats and fish you will eat later in the week in the freezer.
Step 5: Store In Airtight Containers
Now that you’ve got all those fruits, veggies, fish and meats ready to go for the week, make sure they stay fresh by storing them in airtight plastic containers.
These not only help preserve the freshness, but they also make it easier to store in the refrigerator.
Step 6: Focus On Getting The Routine Down (Not Perfect)
Now that you’ve come up with your meals and snacks for the week, and you’ve pre-pared the ingredients, all you have to do is mix and match to prepare your meals.
Don’t worry about perfection. Health is an investment, and each time you prepare a healthy meal, your expertise will grow exponentially.
The important thing is that you are building a healthier family together. And, if dinner turns out to be really tasty… well, that’s just gravy on top!

Heathy eating

　　Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

What Is a Healthy Portion Of Food?

　　It’s true to say that most people don’t know what a healthy portion of food should look like.
For some of you, that may be because you’ve been “on a diet” for so long that you just can’t remember what normal eating is.
For others, it can stem from a long battle with an eating disorder.
And for others, it may be something completely different.
But there’s no doubt, the current trend of super-sizing meals doesn’t help us one bit to get it right.

In terms of portion size, using everyday items can be an effective way to work out what a healthy serving of food should look like.
The term portion and serving are often used interchangeably, however they do not mean the same thing.
A portion is the amount of food you choose to eat, for example half a bag of nuts.
A serving is the amount of food health professionals recommend you eat, for example one ounce of nuts.
So, when you choose your portion, you should try to make it as close as possible to the recommended serving sizes. That will help you to stay on track with your healthy eating.

Super Recipes for Super-Foods

　　There are some powerfully protective and health-promoting nutrients that we know about these days. Can you say lycopene, carotenoids, or vitamin C?
Some are vitamins or minerals, some are phytochemicals, and some are things that aren't even digested (soluble and insoluble fibers). And there are certain foods that -- because they contain impressive amounts of several powerhouse nutrients -- just seem to be "super" foods.
We aren't talking about spending money on megavitamin supplements or exotic plant extracts. If we map the food sources for all these super-nutrients, we find a clearly marked path toward certain fruits and vegetables, along with other plant foods like beans and whole grains.
But frankly, most Americans probably won't heed these life-enhancing suggestions if it means significantly changing what, where, or how they eat. Many people would rather pop a pill and call it a day. I hear it all the time. People say to me: "Just tell me what to take."
So let's get some inspiration going by proclaiming this Super-Foods Week -- and it's all about pumping particularly protective foods into your daily diet.
These foods are so chock full of protective nutrients and energy-boosting vitamins that eating them is almost like taking a vitamin supplement -- but better. The great part about these super-foods is that they come with a nature-made balance of nutrients, phytochemicals, and fiber. There are probably all sorts of health benefits to these components that we haven't even discovered yet. Just this month, the Journal of Nutrition published a study indicating that a phytochemical found in spinach may help protect against prostate cancer.
I've got my own mental list of what I would pick as the top 10 or 15 super-foods, but I was curious to find out what foods would make the lists of people who work for top nutrition organizations and health newsletters.
Melanie Polk, RD, director of nutrition education for the American Institute for Cancer Research, stresses the importance of eating a large variety of plant foods. But she was able to help me in my quest for the top 10 super-foods.

How To Make Your Own Snack Box

The basic idea with this snack box is that it is the first thing you reach for when you feel peckish between meals, rather than reaching for that leftover piece of cake in the fridge, or grabbing something from the vending machine at work. 　　Your box should be filled with foods which you can quickly fix for yourself, but they should be healthy and tasty, too.

As I was thinking about how to put this into practice, I was inspired by the idea of the Japanese lunch box, or the bento box.

It is basically a lunch box which is divided into different sections.
To make your own bento-style snack box you will need a plastic container with a lid, such as a lunch box. Smaller tubs with lids to fit inside your box. And, silicone muffin cases, or even pastry cutters (particularly for kids).
Basically, you want everything to be held tightly inside your box, without touching each other, so that they don’t flavor one another, or get mixed up.
If you intend to take your snack box to work, for example, you will need to make sure everything is secure with lids or plastic wrap, etc., before you travel.

Foods and Loss Weight

What would be something good to buy at the store to help me lose 10 lbs? Website for good weight loss recipes?

Yes you got a good selection! But the cheese and crackers, cheerios, P and J arnt all that good. Cheese is very fatty. But the veggie burger and tuna could really help you gain muscle. Green tea is great because it speeds up your metabolism. Broccoli is also really good for weight loss  ! Good luck.

cantelope?
cheese and crackers?
veggie burgers?
cheerios? (not honeynut)
peanutbutter and jelly?
fishsticks?
tuna?
veggie soup?
grapefruit?
almonds?
granolabars?
bananas?
broccolli?
coconuts?
pita bread?
green tea vitamins?
green tea?

You would need to be careful with the amount of cheese consumed. The fishsticks are not a Great choice, neither is the Jelly. PB is high in calories yet healthy.

As a Sports Nutriitionist and Certified Trainer I would be excited to help you lose those 10 lbs. Call or Email Me if you would like my assistance and we can discuss your goals and diet in detail.