The Benefit of Whole Grains
Eating whole grains is a wonderful way to remain healthy while you are dieting. There are so many choices available; you will never get bored eating the same thing over and over. Not only will whole-grain foods help you initially lose weight, they will help you keep the weight off, as well.
Carbohydrate rich grains, especially whole grains, are wonderful energy boosters. They help satisfy cravings and assist you in maintaining the proper metabolism.
If you are diabetic, take note. Whole grains have a low Glycemic Index or ‘GI’. This means they are all in excellent menu choice, in regard to blood glucose management.
Certain types of grains are packed with B-complex vitamins and vitamin E, minerals and dietary fiber. All of these things are very healthy for you. These grains include: wheat, rice, oats, buckwheat, barley, bulgur, semolina and couscous.
Dietary Guidelines recommend 5 ounces of grains per day, of which at least half should be whole grains. According to the suggested diet plans, one ounce is equivalent to:
- 1/2 cup cooked rice, pasta, or cooked cereal
- 1 ounce dry pasta or rice
- 1 slice bread
- 1 small muffin
- 1 cup ready-to-eat cereal flakes
Should you decide to eat a whole grain diet, studies show that you are actually reducing your risk of strokes and other chronic illnesses such as cardiovascular disease and diabetes. There’s also a good chance that you will lower your blood pressure, to boot!
Fiber, the indigestible part of whole grains, has long been known to prevent constipation. It may also reduce the risk of diverticulosis, heart disease, and colon cancer.
When making your next shopping list, consider the following choices. If you are a cereal junkie you might pick up Wheaties, Raisin Bran, All-Bran, oatmeal (I’ve already mentioned how great oatmeal is in an earlier post), Shredded Wheat or Wheatena.
If you aren’t crazy about store-bought wheat bread, you may want to think about purchasing it at a bakery or making it yourself. It really is quite simple if you own a bread machine, like I do. (Just remember to limit your bread intake. After all, we are dieting, right?)
Facts about Body Temperature & Exercise
One of the fastest ways to increase the quality of sleep is to start some kind of exercise program. There is no better time than the present. Exercise will improve your quality of sleep in many ways. As I’m sure you know it offers a ton of other health benefits, as well.
Regular exercise will increase your body temperature rhythm and allow your body peak at a higher level. What is the end result of this? You will maintain a higher energy level throughout the day, which in turn will keep you feeling more motivated and in a great mood.Because your body will be peaking at a higher level, your body temperature will also drop faster… this usually results in a deeper, uninterrupted sleep.
You prevent flat lining your body temperature rhythm with daily exercise. This also helps you go to sleep easier on even the most stressful days when exercise is next to impossible. (I’m sure we all have more of those days than we can count.)
Regular exercise delays your body’s nightly temperature drop allowing you to stay awake and alert for longer periods of time. Exercise also relieves stress, a major cause of sleeping disorders.
If exercise isn’t already a part of your daily routine, it’s not too late to start. Just remember, the best time to exercise is early in the morning because it will initiate a quicker temperature rise.
Avoid exercising 3-4 hours before you go to bed, because by that time your body temperature will still be on an upward rise. This will make the process of falling asleep much more difficult.
The actual exercise you participate in doesn’t have to be overly strenuous, for this to work. When I say start exercising, I don’t necessarily mean that you should go join a gym or decide on a full time workout program.
In truth, moderate exercise has most beneficial effects on your body and it’s easy to begin your own workout program right from home. If you are not particularly in favor of monotonous exercise, you have the option choosing alternate physical activities like aerobics, cycling, swimming and walking. Surprisingly, these all have the same effect on raising your body temperature.
The Versa Stick
It seems that most people who start any kind of fitness program are always on the lookout for new products, which will help them reach their fitness goal more easily. I know I am.
I recently came across an interesting looking product, the Versa Stick. It has been designed with almost everyone in mind. It can be used by bodybuilders just as easy as it can by those participating in a rehabilitation program.
The Versa Stick is portable gym that can accommodate 120 different exercises. It weighs only 3 pounds and features 3 different levels of tubing. (Just think it could accompany you on your next vacation or business trip… so much for the excuse you can’t exercise while traveling.)
The current price of this system is $79.95 (plus tax and shipping). So, as you can see, it is much more affordable than other home gyms, which don’t offer the portability aspect. It comes with the Bar, 3 Levels of Resistance Tubing, Door Anchor, Carabiner, Carry Bag, DVD and Instructional Booklet.
In case you are wondering what a carabiner is… it’s actually an accessory that isn’t included with a lot of resistance tubing based products. You use it when using the door anchor, to chance the level of resistance.
The DVD is over 150 minutes long. It covers six different resistance workouts, details on all of the exercises and an intensive cardio resistance program that is over thirty minutes, in length.
The Versa Stick looks to be quite easy to use. Watch the short video, on the website and you will see what I mean. (The website also features short videos on all of the exercises you can do with it.) It’s not necessary to have prior knowledge of muscle building or any other personal exercise regiment, for that matter. It really looks like it would be a great investment, for a beginner.
Using the Versa Stick will help several muscle groups, including: chest muscles, back muscles, shoulder muscles, arm muscles, leg muscles and core and combo muscle groups.
Many personal trainers utilize this product when working with their clients.
Colorful Cauliflower
Cauliflower lovers, rejoice! This yummy vegetable is now available in many stylish colors, which will brighten even the most boring dish and allow you to be even more creative, in the kitchen.
Rainbow cauliflower is available in orange, white, green and purple… yes I said purple. Growers have achieved this feat by repeated cross breeding, until the desired color has been created.
Some shoppers might be a bit turned off by these new rainbow colors, but this is in the first time that this type of color change has been attempted. I was surprised to learn that until the 17th century, European’s ate carrots that were purple or yellow.
It was the Dutch who initially added orange pigment to their carrots in attempt to honor the Royal Family.
Cauliflower, of any color, is loaded with vitamin C and vitamin B6. It is an excellent source of dietary fiber and an important source of protein and calcium. Cauliflower is very low in cholesterol and saturated fat.
But wait, that’s not all. It is also a great source of many minerals including: iron, magnesium, phosphorus and zinc. Cauliflower is high in folate, pantothenic acid (whatever that is) and potassium.
The purple coloring in this cauliflower comes from anthocyanin, which may be helpful in preventing heart disease because of the fact that it is instrumental in slowing blood clotting.
Orange cauliflower is said to contain up to 25 times more beta-carotene than white cauliflower. Beta-carotene is a form of vitamin A that is essential for healthier skin.
I love raw cauliflower. But, I also enjoy it steamed as well. It’s great in low-calorie soups and salads and is wonderful, hot off the grill or when roasted in the oven.
When purchasing cauliflower, look for a compact head with no brown spots. Typically heads, which are surrounded by big green leaves are fresher, as they are better protected during travel.
You can store uncooked cauliflower in the refrigerator, for up to one week… in either a plastic or paper bag… just remember paper is better for the environment. To prevent moisture, store the head stem side down.
Fitness Magazines
I love to read. You might as well say I’m a magazine junkie. Since I’ve started my fitness journey, I have run across… no pun intended, several great fitness magazines.
What I’ve always liked about magazines is the fact that you can store them for future reference. Let’s face it, it’s impossible to remember everything that is outlined in each issue, but it’s very easy to pull them out and re-read them, when you are searching for new ideas.
There is actually a broad range of fitness magazines available, today. And when you think about, it a magazine is a small investment compared to purchasing a book or DVD series.
If you are in a position where he can afford a subscription, your local library usually stocks several fitness related magazines. Most will even let you check them out, just as any other book for reference material.
There are fitness magazines, which are geared toward men. There are fitness magazines, which are geared toward women. There are also a variety of general fitness related magazine, which cover topics such as nutrition, yoga and pilates and alternative remedies.
Women’s Health is probably one of my favorites. If you are interested in a subscription it runs about $15, per year. (If you take the time to do a bit of research, you may be able to find it, on the Internet, for even less.)
Each issue is jam packed with informative articles on topics including: fitness, sex and relationships, nutrition, weight loss and beauty and style. They feature product reviews on tons of different things and yummy sounding recipes that I can’t wait to try!
Fitness (Mind, Body and Spirit) is another magazine that I’ve purchased. A subscription is about $14, per year. Honestly, this magazine is quite motivational. I enjoy reading the real stories of women, of all shapes and sizes, who have achieved weight loss success. If they can do it, I know I can do it.
It’s probably considered more of a lifestyle magazine, but it’s still worth the small subscription price… in my opinion.
These are just two of the many fitness magazines available. Visit your local bookstore or online magazine vender for a complete selection.
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Starting Weight: 259.9
Current Weight: 233.4
Goal Weight: 160
Starting Size: 22
Current Size: 18
Goal Size: 8 or 10
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Mini Goal (<250lbs):22/11/07
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