Walking For Weight Loss  

Foods High in Antioxidants

Preparing Food Safely

Walking For Weight Loss   by Donovan Baldwin

It is generally well accepted that exercise burns calories and can increase the overall health of body and mind. Most of us also recognize that walking is one of the simplest and most effective exercises for weight loss and health. What many people don't realize is that they might not be getting the most effective returns on their efforts. It actually requires just a little tweaking of a simple walking program to make it more effective as a weight loss program.

Many experts will recommend a minimum of 30 minutes of sustained physical activity every day for health. However, 30 minutes of walking a day, while it may initially cause some welcome and valuable weight loss for an overweight individual, the weight loss results will probably not be sustained as the body makes adjustments and learns to accept the new demands made on it.

Rest assured, walking (or participating in other activities) for a sustained 30 minutes a day WILL result in better health, a greater level of energy and well-being, as well as producing SOME weight loss. However, anyone seriously overweight will probably not create the sustained, permanent weight loss they seek with only 30 minutes a day.

Because of the manner in which the body draws on fat stores vs. other stored energy sources, the first, and most valuable step, will be to increase the amount of time the activity is performed. Forty-five minutes is better than 30, and 60 is better than 45 minutes.

Admittedly, walking an hour a day, six or seven times a week may be difficult for some to fit into their schedules. However, simply increasing the time to 45 or 60 minutes of activity two or three times a week will produce more weight loss than keeping all walks at 30 minutes.

Another technique is to increase the speed with which you walk on the days that you do not walk more than 30 minutes. This also has the benefit of conditioning the body in a slightly different manner than the slower paced, longer walks. Remember, no walk should introduce extreme difficulty in breathing. A rule of thumb is that if you cannot talk and walk, you are attempting to either go too fast or too far. Always build up slowly to new levels of exertion.

Although the extended 45 and 60 minute walks will be somewhat more effective if done at one time, two 30 minute walks in a day will be more beneficial for fitness and weight loss than only one.

I would like to take a moment to address walking vs. running as a weight loss program.

Certainly, if you train to the point where you can run certain distances in certain times, you will almost certainly experience a major weight loss if that is what your body needs. However, you can get just as fit as a runner by walking with a great deal less danger of injury. A beginning walker in particular is more likely to experience less discomfort during and after an exercise period than a beginning runner. Once you have built muscles and stamina, you may wish to move into a running program. Also, in the beginning of any exercise program, whether for weight loss or physical fitness, extreme demands on the body and one's physical, mental, and motivational resources may result in the program being dropped. It is generally easier to slip into a permanent walking program from a sedentary lifestyle than a running program.

One last argument for at least beginning with a walking program is that you can sneak into a walking program without any special equipment or preparation, and no one but you needs to know that the shopping trip to the mall was actually your secret walk for the day.

There's an old saying that the journey of a thousand miles begins with one step...so does a successful weight loss program.

About the Author

The author is retired from the military after 21 years on duty. A graduate of the University of West Florida, 1973, he now makes his living online with his own internet business. He is a regular practitioner of yoga and has written several articles on health, fitness and weight loss. Learn more at

http://i-want-to-lose-weight.net 

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Foods High in Antioxidants   by Steve Goltiao

But with our "fast-food" lifestyles, it is much easier to consume foods laden with fats and cholesterol than more nutritious foods high in antioxidants. You might be asking, "What are antioxidants?" Well, antioxidants are compounds that fight free radicals that cause damage to the body's cells. Environmental effects such as pollutants, alcohol, and even UV-rays can accelerate cellular destruction caused by free radicals.

In order to combat these harmful compounds, we must eat the right foods to protect our bodies. Eating foods high in antioxidants will ensure that the body has the necessary tools to neutralize free radicals. There are a number of compounds that can act as antioxidants, but the most prominent are Vitamins C and E, selenium, and beta carotene.

Fruits, vegetables, and whole grains have high levels of antioxidants. The following is a list of foods high in antioxidants:

Vitamin C - Guava, Papaya, mangoes, cantaloupe, pineapple, tomatoes, red and yellow peppers, dark green vegetables (spinach, asparagus, green peppers, brussel sprouts, broccoli, watercress), citrus fruits and their juices, and berries.

Selenium - Vegetables, whole grains, wheat germ, tuna, seafood, salmon, onions, molasses, garlic, dairy products, chicken, eggs, brown rice, oatmeal, brewer's yeast, and brazil nuts.

Beta Carotene - Mangoes, cantaloupe, apricots, red and yellow peppers, carrots, sweet potatoes, spinach, kale, yellow and green fruits and vegetables.

Eating healthy may not be as convenient as heading to your local burger joint, but the next time you pick up that juicy burger ask yourself, "Shouldn't I be eating foods high in antioxidants instead?"

Learn more about the foods high in antioxidants and the exotic tropical fruit, mangosteen, which is packed with antioxidant-rich xanthones.

About the Author

This article has been provided by holisticmangosteen.com, where you can find more information about foods high in antioxidants, XanGo juice info and benefits, mangosteen, mangosteen products, and other holistic supplements to help you lead a healthier, happier life. 

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Preparing Food Safely   by Tony Buel

Most conscientious cooks use common sense when preparing or storing food. But common sense in food preparation doesn't just happen -it is learned. This learning happens and when we forget where we learned it, we call it common sense.

Here are just a few pointers to refresh and reinforce your common sense as you are preparing your current meal or storing it for future use.

- Food safety actually starts with your excursion to the supermarket. Pick up the packaged or canned foods. Do the cans have dents? Don't buy them. Is the jar cracked? Leave it. Does the lid seem loose or bulging? Pick up another. Look for any expiration dates on the labels -they are there for a reason. Never buy outdated food. Check the "use by" or "sell by" date on dairy products and pick the ones that will stay fresh the longest.

- After grocery shopping, put food into the refrigerator or freezer right away. Make sure to set the refrigerator temperature is set to 40 deg F and the freezer is set to 0 F. Refrigerate or freeze perishables, prepared foods, and leftovers within 2 hours. Raw meat, poultry, and seafood should be placed in containers to prevent their juices from dripping on other foods. Raw juices could possibly harbor harmful bacteria. Eggs always go in the refrigerator.

- Always cook food thoroughly until it is done. Red meat should turn brown inside. Chicken, when poked with a fork, should have clear juices. Fish, on the other hand, when poked with a fork, should flake. Cooked egg whites and yolks should be firm and not run. Be sure to use a food thermometer to check the internal temperatures of your poultry, meat, and other foods. Leave it in long enough to ensure an accurate reading.

- Cooked foods should definitely not be left standing in the kitchen counter or table for more than two hours. Bacteria tends to grow in temperatures between 40 and 140 deg F.

- Foods that have been cooked ahead and cooled should be reheated to at least 165 deg F. (This just so happens to be one of the most overlooked areas in food prep).

- Chill Leftover Food Promptly. Place food in the refrigerator and don't overfill. The cold air needs to circulate freely to keep food safe. Divide the food and place in shallow containers. Think about labeling some of these containers so you don't lose track of how long they've been refrigerating.

These are just a few pointers that you already know, but need to keep remembering. If you follow these basics you will avoid most of the 'disasters in waiting'!

About the Author

Tony has been working diligently to provide free cooking related resources for the chef in all of us. His website is full of Easy Crockpot Recipes and is a labor of love which provides delicious and easy to make crockpot recipes as well as related tips and advice. Stop by any time!

my-crockpot-recipes.com 

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