Getting Good Fats in Your Diet

By Beth Hoover

Diet food fat is critical to your condition. Most nutritional authorities recommend that 25% to thirty percent of the total daily calories consumed by adults be food fat.

But the difficulty is that not all fats are made equal. Some fats are good for you and some are bad for you. Some fats can heal and other fats can kill. That's why you need to have a fat list handy at all times. Knowing the difference between good fats and bad fats is vital for good health.

Let's first have a look at the bad fats fat list. Fundamentally, there are 2 bad fats. They are saturated fat and trans fat.

Saturated fat is present in animal products such as red beef and whole milk dairy products - butter, cheese, ice cream, for example. Saturated fat adds to the flavor of food, but too much saturated fat can raise cholesterol, clog up your arteries and seriously contribute to the onset of heart problems.

Saturated fat intake should be kept to less than 10% of your total daily calories. Avoid bad saturated fats by eating lean meats, skinless chickens and low fat or skim milk dairy foods. Also, stay away from highly saturated tropical palm and coconut oils.

Trans fat is the most unsafe fat and may be eliminated from your diet. It has no nutritional value, but has been found to seriously increase the risk of coronary heart disease by raising artery blocking bad LDL cholesterol while lowering good LDL cholesterol.

Trans fat is formed when plant oils are hydrogenated or partially hydrogenated. It is found in about all commercially processed foods like crackers, cookies, cake, candy plant shortening, margarine, salad dressing, fried food and snack food.

The fat list of good fats are monounsaturated fats and polyunsaturated fats, particularly omega three fish oil trans-acids.

Monounsaturated fat lowers bad LDL cholesterol and raises good HDL cholesterol, extra virgin olive oil is the number one source. Monounsaturated fats are also found in canola oil, peanut oil, avocados, almonds, pecans and pumpkin and sesame seeds.

Polyunsaturated oils aren't as highly rated now as they once were. The reason is too many folks were getting way too much polyunsaturated omega 6 fat from highly refined plant oils and not enough polyunsaturated omega three oils, particularly the healthy EPA and DHA trans acids from fish.

That's the reason why most nutritive authorities today recommend everyone eat fatty fish loaded in EPA and DHA omega three oils at least three times every week. Salmon, tuna, mackerel, herring and sardines are all excellent sources of omega 3 EPA and DHA. The experts also counsel people use monounsaturated olive oil for cooking and salads and get their essential omega 6 oils from one hundred pc whole grain wheat, rye and oats, soybeans, walnuts and sunflower seeds. - 17274

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Learn all you are able to about food fat so you can make critical changes that may benefit your entire family. Learn how a complete fat list can help you to live a long, happy, healthful life.

Learn Simple And Creative Ways To Workout At Home

By Emmanuel Palmer

Every person has the right to a full and dynamic life. One way to do this is by working out and making sure you have a healthy lifestyle. Unfortunately, not all people have the means and the resources to be a member in a fully equipped fitness center. It doesn't really matter, all we need is a little creativity and perhaps an article that gives you excellent ideas on ways to workout at home.

Because you will be working out at home, there will be a tendency to grow slack at some point in your training. What will motivate you to keep on keeping on? Is it getting that great body? Is it to increase your strength and stamina? Or maybe you simply want to have a healthy body? Whatever the reason is look back to it whenever you feel sluggish and lazy to revitalize yourself. It would be good to have a photograph, a picture or a motivational phrase mounted up somewhere to remind you of your goals.

Making your home workout sessions more effective is as easy as logging in your progress in customized workout sheets. You can download templates of these via the Internet or even make one yourself. It -'s not that difficult. All you need to do is to list down all your vital statistics like your age, present body measurements and initial weight, among others. Check up on your sheets in a weekly or monthly basis.

Separate the sheet into several columns. On the first line list down the exercise you've done and put in the following columns the reps, sets, weight load and the duration of time you executed the entire drill. Place a comment file beside the last file and write down things that happened to you that day that may have affected your training. For example, put in your mood that day, any special incidents that happened prior to working out, meals consumed recently, etc. Workout sheets have many times isolated specific problems by recognizing glitches in your lifestyle.

Cardiovascular exercises are the most cost efficient way to stay fit. You can do it anywhere, anytime and you don't need to pay for it. Take a 30 minute jog around the park twice a week. Run up and down a flight of stairs several times a day. Jump rope or just turn up the music and start dancing!

It's funny but they say the best ever exercises are the crunches and squats - it's funny because these drills are absolutely free. No fancy equipment needed. However, do focus in keeping the right position and breathing. Close your bedroom door and start doing crunches on the floor. You can also sit on the edge of your bed and do 3 sets of leg raises in 20 reps or until failure.

Do invest in free weights like dumbbells of different weight loads. However, if you don't have these available yet, you can always use water bottles or bags of canned food or detergent bottles instead. If there is an elevated bar somewhere, do some chin ups to work out your arms. Always warm up and stretch thoroughly before and after exercises to fully optimize your training session.

Now you are well equipped and armed with effective ways to workout at home; use them well. Smile - you have every reason to because you look good without spending much. Enjoy! - 17274

About the Author:

Solid body building programs and detailed workout sheets will help make anyone achieve their fitness goals faster. Click here to find Emmanuel Palmer's articles on excellent Ways to Workout at Home.

How To Gain Muscle With A Natural Bodybuilding Diet

By Ricardo d Argence

Body building is a present day hobby of youths and hence they try the exercise without giving proper attention to food habits. Beginners think that by eating everything in sight and trying to lift the heaviest weights possible will help them to bulk up which is the greatest myths in body building. This of course is completely untrue. To build muscle mass correctly, adhere to proper bodybuilding exercises and maintain a bodybuilding diet.

Not only will a natural bodybuilding diet make your body healthy and strong, but it also will help you perform better at the gym and at your job, and enhance your quality of life.

In contrast to the popular belief, there is an effective and natural body building diet that has you increase your intake of protein, carbs, and fats. Eating large portions of your bodybuilding diet is very important in both the morning and after a workout is completed. This is when nutrients have the best chance of being absorbed.

A typical bodybuilding diet plan consists of multiple meals per day, usually spaced out every 3 hours. Your body needs to be supplied with a constant influx of amino acids, carbohydrates and good fats in order to repair and grow muscle tissue and provide you with energy.

Small meals distributed lightly throughout the day are the most principal for a natural bodybuilding diet. Heavy breakfast,heavy lunch and heavy dinner,that time is gone. This will only end up weighing you down and tiring you out, which can lead to unhealthy snacking.

Eating good nutrition is very important, because it helps greatly to the burning of calories your hand and build your muscles on the other. For every pound of body weight you should consume 18 calories so you can gain muscle. Foods that are processed or contain high amounts of sugar should be avoided. You should always be sure to consume 1 gram of protein per lean pound of body weight.

Supplements are not compulsory for most natural body building regimes. In choosing a supplement, make sure to choose one with vital and natural vitamins and minerals. Necessary vitamin and mineral nutrition should be in any supplement you choose.

If you follow the basic principals of a natural bodybuilding diet, your workout routines will benefit greatly and your gains will come faster and bigger.

As far as natural bodybuilding workout is concerned, carry out the basic exercises that people have been doing till now and never commit the mistake of over training, because excess of everything is bad, so, go slow and steady.

Each muscle needs to be worked, but only once per week. So, if you work on the same muscle again in a week and that too at the expense of some other muscle, then it won't do any good to your body. So, adopt natural bodybuilding and give it your best shot and the success would be undoubtedly yours. - 17274

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Sick and tired of being weak and underweight? Let us take you by the hand with the best weight training routines to pack on pound after pound of ripped, firm muscle weight in the shortest period of time possible. Visit us if you want to read more Fitness Articles

BodyBuilding Workouts: Determine Your Ultimate Goals

By Lily White

When beginning any body building workout, you want to first lay out your goals. What are you trying to accomplish? Do you want to get huge, big and strong? Or are you looking to lean up so that you look especially hot during beach season? Whatever your goals may be, there is a bodybuilding workout for you. First, you should take measurements of your entire body. Take a measurement of your chest, your biceps, your thighs and your waist.

These will be your benchmarks that you can use to gauge your progress; and also what you'll use to determine how to tailor your bodybuilding workout.

Get Big

If your goal is to get big, you'll want to keep your weights high and your repetitions low. If, for instance, you want to build your chest, choose a weight that allows you to go through the entire frame of motion but that's just difficult enough to complete the last couple of reps. A good rule of thumb is to do a warm up set to determine if you should go up or down in weight from your previous bodybuilding workout.

Lean Up

If you're looking to get leaner, you want to make sure that your weights are low but your reps are high. This will allow you to complete your workout more quickly, which increases your heart rate and your metabolism. Also, try to do some sort of cardio between sets. This is called cross training and it keeps your metabolism high in order to burn as much fat as possible.

No matter which exercises you choose for your bodybuilding workout, make sure that you are working each muscle the same. You don't want to end up with a lopsided body and, besides, if a body part lags behind, it could seriously hurt your progress. For example, if you constantly work your chest and biceps but you neglect your back, you will never get bigger than you are right now. All of your muscle groups should be worked out at the same pace. A good way to get all of your muscle groups in is to do a bodybuilding workout split. That is, work different body parts on different days. This will keep your muscles worked and will allow you more rest, which is essential to any bodybuilding workout.

Play around with different exercises, reps and sets until you get an idea of what works for you. Just remember to keep it safe, don't lift anything too heavy for you and remember to keep your expectations realistic. Any bodybuilding workout takes time to show results so with time and patience and lots of hard work, you should have the physique you're after in no time. - 17274

About the Author:

Lily White is a bodybuilding trainer and think Optimum Anabolics as the best advanced muscle building program.

And it's Day...13 and the HCG Diet is Still Going

By Amelia Handley

If you read my summary of events yesterday then you're probably very hatefully waiting to see my weight jump up by several pounds. And I'd deserve it. I did break all HCG protocol and oral HCG reviews advice and indulge in disgustingly (yet tasty, it had to be said) fattening items like homemade potato salad, green salad doused in Caesar dressing and massive turkey legs (grilled, but still). It was a very bad day for my HCG diet.

But if you're one of those hateful people who root for other people to fail when they're dieting so you'll feel better you're going to be deeply saddened by what happened when I got on the scale! I didn't go up in weight. I didn't go down in weight either so that's a bummer. But I stayed the same...at 160 pounds and I'm definitely okay with that.

I might still be punished with a jump in my weight. The oral HCG reviews suggest that it can happen that way. But still...for today I'm saved. Alright. I'll quit being dramatic. But it is lovely that I wasn't punished for my bad eating behavior yesterday.

Anyway...so I took my HCG (and my B-Total) as I was supposed to throughout the day. I got online and read a few oral HCG reviews to see if there was something people suggested that could alleviate the negative results from falling off plan. I didn't find anything extraordinary. I decided that I'd just really do a good job of sticking to the plan for the day. But I think I will do a bit more searching through of the oral HCG reviews later to see if anything amazing pops up that can fix what's already been done.

Today I grilled up several chicken breasts with Creole seasoning (I know...I've gotten obsessed, but it's really good). I had grilled chicken for lunch with a sliced tomato and some Melba Toasts. I had a lot of lemon water throughout the day (trying to drink the whole pitcher). I gagged down a cup of green tea and I had an apple in the afternoon.

Then I took some of the chicken I'd cooked earlier in the day with some fresh asparagus and made the chicken asparagus soup. It's another "soup" favorite. I guess I'm hooked on the soups because they're easy to save as leftovers and it's kind of cold outside so soup seems appropriate. With the soup I had Melba toasts again and I had an apple. I've learned to eat an apple whole. I haven't done that in years. I got used to having them cut up because I always cut them up for my kids. It's kind of exciting to be able to just grab it out of the drawer and eat it right up; so easy and no mess cleanup. Plus I can throw it in my purse to snack on while I'm out running errands or something. - 17274

About the Author:

Amelia Handley studied exercise science in college with a minor in Nutrition. Yet she still found herself veering from diet to diet in order to control her weight. With HCG Diet Direct she's found a program that allows her to combine her desire to control her own body weight with her education and not feel off balance.

Muscle Might - Muscle Might Supplement

By Janet Thornton

Muscle Might is getting people ripped faster and they are able to pack on the muscle mass as well. Muscle Might is a new product in the weight lifting community and it is taking the industry by storm.

It can be difficult to sift through all of the info and find which ones really do work and which ones may be a waste of your time. How do you know which supplements are worth your hard-earned money? We are here to help you along the way to make the proper decision for your supplement choice.

If you're looking to get huge arms and the amazing physique Muscle Might can be a phenomenal start for your muscle gaining campaign. The product is the perfect choice for people who have the desire of having a strong body and a good looking physique, without spending a huge amount.

If you're just looking to get into shape or if you're an experienced bodybuilder, Muscle Might will help you develop your abs, chest, arms/shoulders, and your legs. If you are looking for rapid gains in muscle mass, take muscle might as instructed, and with a proper diet and workout plan, you will see improvements in no time.

Lose weight and gain muscle. Who doesn't like the sound of that? Muscle Might will help you cut those pounds you haven't been able to shake off at the gym AND help you gain muscle mass at the same time. A regular workout routine from MenMuscleBuilding.com along with a healthy diet and you should start to see the fat disappear and the muscle mass pack on.

There are many muscle building supplements available on the market, but Muscle Might is being highly recommended by bodybuilders and lifting enthusiasts in the industry. It can be a great start for your muscle building program! - 17274

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