health and fitness club

Health and fitness tips from Snap Fitness. Get insight into weight loss, healthy eating, motivation, working out, and much more!

10 Tips to healthy eating and physical activity for you 1. Start your day with breakfast. Breakfast fills your "empty tank" to get...

10 Tips to healthy eating and physical activity for you

1. Start your day with breakfast.
Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

2. Get Moving!
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3. Snack smart.
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

4. Work up a sweat.
Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

5. Balance your food choices - don't eat too much of any one thing.
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.

6. Get fit with friends or family.
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

7. Eat more grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

8. Join in physical activities at school.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.

9. Foods aren't good or bad.
A healthy eating style is like a puzzle with many parts. Each part - or food - is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.

10. Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once. 

7 Healthy Lifestyle Tips - All The Best. 1. Limit sugary drinks Drink More:  Water  1 % or Fat Free (Skim) Milk Drink Less:  Soda or Pop  Sp...

7 Healthy Lifestyle Tips - All The Best.

1. Limit sugary drinks
Drink More:

  •  Water
  •  1 % or Fat Free (Skim) Milk

Drink Less:

  •  Soda or Pop
  •  Sports drinks (like GatoradeTM)
  •  Juice drinks & Kool-Aid TM
  •  Soda, sports drinks, and even juice have
  •  a lot of extra sugar. This is extra sugar
  •  that your body does not need!


2. Eat more meals at home as a family.
When families eat together:

  •  Meals are more nutritious
  •  You eat more fruits and vegetables
  •  The portion sizes are smaller
  •  It costs less money
  •  More time to spend with each other & talk.


3. Be more active
 The best types of activities are the ones you will
 actually do. Remember to get at least 60 minutes
 of physical activity each day. Here are some of the
 benefits from regular activity:
  •  Better sleep at night
  •  Strong bones/muscles
  •  More energy
  •  Decrease in weight
  •  Healthier heart & lungs
  •  Better mood

4. Eat a healthy breakfast EVERYDAY!
Children who eat a breakfast that contain foods from at least 3 food groups:

  •  Have more energy
  •  Think better
  •  Get more nutrients
  •  Burn more calories 
5. Eat more fruits & vegetables Fruits and vegetables are high in vitamins, minerals, and fiber. They are also very low in fat, making them important to every diet no matter the age. Try and eat at least 5 servings a day.

A serving of fruit is:
  •  ½ Cup canned or cut up fruit
  •  1 Piece of whole fruit (about the size of
  •  a tennis ball)
  •  ¼ Cup dried fruit

A serving of vegetables is:
  •  1 Cup of raw vegetables
  •  ½ Cup cooked vegetables

Make sure to eat lots of different colors of fruit and vegetables each day to be strong and healthy!


6. Decrease screen time to less than 2 hours a day.

What counts as screen time?
 Watching TV
 Playing video games
 Spending time on the computer

Time spent in front of a screen is time not spent being physically active. So turn off the TV or computer and get out and play!


7. Get plenty of sleep
Sleep is your body’s time to rest and recover. Your mind needs that rest time to help you solve problems. Children who do not get at least 9 hours of sleep each night usually have the following problems:

  •  Irritability
  •  Problems focusing in school
  •  Higher chance of accidents & injury 

18 Health Tips for 2018 - Health Is Wealth :) 1. Eat Breakfast Start your morning with a healthy breakfast that includes lean protein, whole...

18 Health Tips for 2018 - Health Is Wealth :)

1. Eat Breakfast
Start your morning with a healthy breakfast
that includes lean protein, whole grains, fruits
and vegetables. Try making a breakfast burrito
with scrambled eggs, low-fat cheese, salsa and
a whole wheat tortilla or a parfait with low-fat
plain yogurt, fruit and whole grain cereal.

2. Make Half Your Plate Fruits and
Vegetables
Fruits and veggies add color, flavor and texture
plus vitamins, minerals and fiber to your plate.
Make 2 cups of fruit and 2 ½ cups of vegetables
your daily goal. Experiment with different
types, including fresh, frozen and canned.

3. Watch Portion Sizes
Get out the measuring cups and see how
close your portions are to the recommended
serving size. Use half your plate for fruits and
vegetables and the other half for grains and
lean protein foods. To complete the meal, add a
serving of fat-free or low-fat milk or yogurt.

4. Be Active
Regular physical activity has so many health
benefits. Start by doing what exercise you can
for at least 10 minutes at a time. Children and
teens should get 60 or more minutes of physical
activity per day, and adults should get two
hours and 30 minutes per week. You don’t have
to hit the gym—take a walk after dinner or play
a game of catch or basketball.

5. Fix Healthy Snacks
Healthy snacks can sustain your energy levels
between meals, especially when they include
a combination of foods. Choose from two or
more of the MyPlate food groups: grains, fruits,
vegetables, dairy, and protein. Try raw veggies
with low-fat cottage cheese, or a tablespoon of
peanut butter with an apple or banana.

6. Get to Know Food Labels
Reading the Nutrition Facts panel can help you
shop and eat or drink smarter.

7. Consult an RDN
Whether you want to eat better to lose weight
or lower your risk or manage a chronic disease,
consult the experts! Registered dietitian
nutritionists can help you by providing sound,
easy-to-follow personalized nutrition advice.

8. Follow Food Safety Guidelines
Reduce your chances of getting sick by
practicing proper food safety. This includes:
regular hand washing, separating raw protein
foods from ready-to-eat foods, cooking foods to
the appropriate temperature, and refrigerating
food promptly. Learn more about home food
safety at www.homefoodsafetyorg.

9. Drink More Water
Quench your thirst with water instead of
drinks with added sugars. Stay well hydrated by
drinking plenty of water if you are active, live
or work in hot conditions, or are an older adult.

10. Get Cooking
Preparing foods at home can be healthy,
rewarding and cost-effective. Resolve to learn
some cooking and kitchen basics, like how
to dice an onion or cook dried beans. The
collection of “Planning and Prep” videos at
www.eatright.org/videos will get you started.

11. Dine Out without Ditching Your Goals
You can eat out and stick to your healthy
eating plan! The key is to plan ahead, ask
questions and choose foods carefully. Compare
nutrition information, if available, and look
for healthier options that are grilled, baked,
broiled or steamed.

12. Enact Family Meal Time
Plan to eat as a family at least a few times each
week. Set a regular mealtime. Turn off the
TV, phones and other electronic devices to
encourage mealtime talk. Get kids involved in
meal planning and cooking and use this time to
teach them about good nutrition.

13. Banish Brown Bag Boredom
Whether it’s a lunch for work or school, prevent
brown bag boredom with easy-to-fix, healthy
lunch ideas. Try a whole-wheat pita pocket with
veggies and hummus or a low sodium vegetable
soup with whole grain crackers or a salad of
mixed greens with low-fat dressing and a hard
boiled egg.

14. Explore New Foods and Flavors
Add more nutrition and eating pleasure by
expanding your range of food choices. When
shopping, make a point of selecting a fruit,
vegetable or whole grain that’s new to you or
your family.

15. Eat Seafood Twice a Week
Seafood—fish and shellfish—contains a range
of nutrients including healthy omega-3 fats.
Salmon, trout, oysters and sardines are higher
in omega-3s and lower in mercury.

16. Cut Back on Added Sugars
Foods and drinks with added sugars can
contribute empty calories and little or no
nutrition. Reviewing ingredients on the food
label can help you identify sources of added
sugar. Visit www.ChooseMyPlate.gov for more
information.

17. Experiment with More Plant-Based
Meals
Expand the variety in your menus with
budget-friendly meatless meals. Many recipes
that use meat and poultry can be made
without. Eating a variety of plant foods can
help. Vegetables, beans, and lentils are all great
substitutes. Try including one meatless meal
per week to start out.

18. Make an Effort to Reduce Food Waste
Check out what foods you have on hand before
stocking up at the grocery store. Plan meals
based on leftovers and only buy what you will
use or freeze within a couple of days. Managing
these food resources at home can help save
nutrients and money

As sure as the ball drops on New Year's Eve, each year millions of Americans make big, lofty  New Year's resolutions  to lose weight...

As sure as the ball drops on New Year's Eve, each year millions of Americans make big, lofty New Year's resolutions to lose weight and live a healthier lifestyle. But without specific, attainable goals in mind, those ambitious resolutions tend to quickly fall by the wayside. Experts say that focusing on smaller changes instead can make a bigger difference in the long run.
"Instead of resolutions, make accessible, realistic goals that lead to long term lifestyle changes," Keri Glassman, a registered dietician and author of "The New You (and Improved!) Diet," told CBS News.
To get started, try implementing these simple changes in your daily life to make 2018 your healthiest year yet.

Start your day with a protein-packed breakfast

You've heard the advice "Don't skip breakfast!" over and over, and with good reason. Packing the most important meal of the day with protein is even better. In fact, studies have shown that eating a breakfast high in protein helps people eat less throughout the day. 
"This is not because it was purposeful restriction," explained Roberta Anding, RD, a sports nutritionist for Rice Athletics and the Houston Astros. "It's just a decreased hunger response." 
Fill up on Greek yogurt or make a batch of egg frittatas in advance for a quick go-to-meal to grab while you run out the door. 
"It's really easy to just take six to eight eggs and some leftover vegetables and put them in a muffin pan and bake them. Now you've got these crustless egg muffins that will last for a week in your refrigerator," Anding said.
Stay away from high-carb options like bagels, which are dense with calories and will leave you feeling hungry again in a couple of hours.

Put an end to mindless eating

"Food needs its own time and space. If you're watching a sports game or a great movie, sometimes you won't even appreciate the food you're eating and you're just putting your hand to mouth because it's there," Anding said. 
Make it a rule not to consume food while watching television. If you find yourself falling prey to mindless eating often, Anding suggests chewing sugar-free gum instead. "The reason for that is you've got to take it out of your mouth before putting popcorn in, so it gives you one second to ask if you're hungry and if you really want it," she said.

Make a grocery list

When it comes to making healthy eating choices, setting yourself up for success starts at the grocery store. "Have a plan when you go to the grocery store. Have a list and stick to it," Glassman said. "Also, schedule in when you are going to go food shopping so it actually happens." 
Avoid going to the grocery store hungry to prevent impulse-buying junk food or food you don't need.

Drink more water

In addition to the importance of staying hydrated, drinking more water can actually help control your weight. Anding explains that the stomach doesn't have a way of sensing calories, but there is a volume sensor. You can use this science to your advantage by downing some water before a meal to help you feel fuller. 
In fact, in one study from Virginia Tech, researchers found that people who drank two cups of water before right before eating a meal consumed between 75 and 90 calories fewer during that meal. Sipping vegetable broth or tea with lemon can also serve the same purpose.

Try new foods

Just because you were once a picky eater doesn't mean you will always be a picky eater. "Our tastes change, especially if we're open-minded and aren't fearful of exploring new tastes and textures of healthy cultural foods," Nancy Farrell, RD, a spokesperson for the Academy of Nutrition and Dietetics, told CBS News. 
Trying new, healthy foods can spice up your routine and open doors for new ways to make nutritious meals and snacks.

Serve yourself on smaller plates

Research shows that most people eat about 90 percent of the food in front of them regardless of plate size. So transitioning from a 9-inch dinner plate to an 8-inch dinner plate can make a sizeable difference in how many calories you consume. 
"Psychologically, you're not going to feel deprived because you have a complete plate of food." Anding said. "It's just that the geography is a little bit different than it was before.

Never eat snacks straight from the package 

On a similar note, plate not only every meal but every snack you eat as well. This will also help avoid mindless munching and help you savor each bite more. 
"Even an apple, slice it, sprinkle cinnamon and put on plate. You will eat slower and more mindfully," Glassman said.

Cut out sugar-sweetened beverages

Countless studies have shown the negative health effects of guzzling sugar-sweetened beverages. Sugary drinks have been linked to an increased risk of obesity, heart disease, diabetes, and even an early death
"For so many folks I take care of, sugar-sweetened beverages occupy about 500 calories a day," Anding said. 
While most people associate sugary beverages with soda, the category also includes drinks like sweet tea, flavored coffees, and sports drinks. Instead of sugary drinks, Anding recommends sipping sparkling water enhanced with fruit.

Protect consumers from fraud Insure products meet consumers nutritional expectaions Insure level playing field for industry In absense of fe...

Protect consumers from fraud Insure products meet consumers nutritional expectaions Insure level playing field for industry In absense of federal food standards, states may enact their own Provide basis for negotiations related to int’l harmonization of standards Without nat’l standards, int’l bodies may “impose” standards unfriendly to American consumer or food industry

For each category of food, those publications have both encouraged specific quantities or offered general advice emphasizing suggested quant...

For each category of food, those publications have both encouraged
specific quantities or offered general advice emphasizing
suggested quantities in a each day weight loss program. Determine 1 shows that
the Philippines, Portugal, Mexico, Germany and Sweden keep away from
taking the quantitative technique in their pointers. In
the Philippines, the quantitative advice turned into perceived
to be a stumbling block instead of a useful aid, due to the fact that
nutritionists notion humans would have a tough time deciphering
serving portions (7). As a result, the Filipino Pyramid food
guide makes use of clean to recognise action phrases implying the
share and frequency, rather than the usage of precise amounts in
their guidelines.
The Portuguese food Wheel described the approximate proportions
of meals weight for handiest 5 food organizations (14). The
share of every food category in a every day food plan is expressed in
a percent. Sweden, on the other hand, prioritizes the
‘range’ in its recommendation. They genuinely recommend that
people choose from all seven organizations of meals at some point of an afternoon.
The the rest of the food manual photographs made quantitative
hints based on various units including serving sizes, portion sizes, sample sizes, and grams. Figure 2 reveals the comparison of recommended quantities for each food group in international food guide depictions. Although Germany does not give specific amounts for each group, it provides example information as listed in Figure 2. The Korean and Chinese Food Guide Pagodas recommend smaller number of servings for the milk group. For the remainder of the food groups, the total intake suggested for each food group did not show significant differences among countries if both the number of servings and serving sizes are considered.

In spite of the extensive spectrum of shapes representing food courses from around the world, those guides use very similar techniques in pr...

In spite of the extensive spectrum of shapes representing food courses
from around the world, those guides use very similar techniques
in presenting their principles of the appropriate nutritional sample. Each
of those publications offers consumers a ramification of recommended
meals alternatives (meals businesses) in addition to a recommended day by day
quantities clients have to ingest to maintain finest fitness.
Discern 1 shows a wonderful similarity in the fundamental food
groupings of global meals guide illustrations. The corporations
consist of: grains, veggies, fruits, meat, milk and dairy merchandise,
and fats and sugar. Notwithstanding the variations in indigenous
foods of every lifestyle, along with the variations within the cultural
definitions of meals and what constitutes a traditional nutritional sample,
the essential type of ingredients become comparable in all
countries.
Minor differences in food categorization had been observed in
the fats and sugar organization, the vegetable and fruit organization, and the
milk and dairy product group. The life of additional
groups along side the categorization of foods which includes beans,
nuts, and potatoes additionally contributed to these variations. Whilst
maximum of the nations group fats and sugar as a single class,
meals guides for China, Sweden, Germany and Portugal do now not
include sugar in the organization. The chinese language nutrients Society has
said that there may be no recommendation associated with sugar intake
in their pagoda due to the fact the modern-day intake of sugar by means of
the chinese language is rather low (thirteen). Moreover, in some meals courses,
which include the Mexican food guide, the fat and sugar organization is not
covered at all. In an digital correspondence with the
authors (April, 2001), Hector Bourges, MD, PhD, the director
of nutrition in countrywide Institute of clinical science and vitamins
provided an explanation for this omission. “It isn't always protected
within the food guide when you consider that we do not try to say that it's miles part of the
food regimen and considering it's far an factor in place of food”.
The fat and sugar institution within the food guides for Canada and
Australia is blanketed in a brochure accompanying the illustrated
guide in addition to in the corner of the manual.
Fruits and greens have been grouped together in the meals
guides for Canada, the UK, China, Korea, Portugal, and Mexico,
while every of every of these organizations appear as unbiased
businesses inside the other courses.
The Philippines is the best country lacking the milk and dairy
institution in their food manual. On the grounds that Filipinos are not milk drinkers, And milk is not traditionally a part of their weight loss program, it's miles integrated
with the main protein institution (7). Mexico, on the other hand,
grouped it with other meals of animal origin.
An extra food group exists within the Sweden and German
meals Circles. Sweden separated potatoes and root veggies
from the vital vegetable institution. In a smartphone interview
(March, 2001) with the authors, Lena Bergstom, a nutritionist
within the Sweden country wide meals management, said that potatoes
and root greens are regarded as the ‘base meals,’ which
provides the muse for a nutritious and inexpensive weight-reduction plan
and might remain approximately the equal from each day. It is
recommended that they need to be supplemented with different
veggies, which might be considered foods that vary from day to
day and between seasons.
Interestingly, Germany is the only u . S . That incorporates a
fluid group in its food guide. A separate organization for liquids
exists to make certain enough daily intake of fluids. Although
not classifying fluid as an impartial group, Puerto Rico
consists of water in each their illustration and guidelines.
They consist of water, due to their tropical climate(8).
Most countries grouped potatoes within the vegetable organization.
But, Korea, the United Kingdom, Portugal, Germany and Mexico,
categorized them into the grain organization. The UK located them
inside the grain group, but, blanketed other root vegetation such
as turnips and parsnips inside the fruit and vegetable organization
(2).
Likewise, international locations have made extraordinary decisions concerning
the class of beans and legumes. Even as beans and
legumes are typically within the meat organization because of their high protein
content material, Sweden, Germany and Australia positioned them into the
vegetable organization as they considered their excessive nutrition, mineral,
and nutritional fiber contents.
In the case of the us food guide Pyramid, legumes consisting of
kidney beans and chickpeas are classified within the vegetable
institution while dry beans and nuts are grouped with meat, rooster,
and fish. The chinese Pagoda, alternatively, placed them
into the milk and dairy products institution.
Nuts are also categorized in special methods. In contrast to the us,
Puerto Rico, and Australia, in which the protein content material in nuts
is valued, Korea placed them into the fat and oil organization due to the fact
of their high fat content (3).