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Club Fitness 247 Gym Wanganui

club blog

club blog

Club Fitness Gym in Wanganui provides health and fitness solutions for everyBODY. Here you will find articles that we think you should read if your serious about reaching your health and fitness goals. Start your training the right way and join Club Fitness today.

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Gaining Weight

Posted on April 27, 2021 at 1:30 PM Comments comments (195)

People—especially those who happen to be very thin for his or her frame, age, and height—are learning how to gain weight. For them, this gaining weight would indicate that they are doing something to improve not just their physical built but their health as well.

Aside from being an indicator of good health, fitness, and eating a well balanced diet, weight gain would also serves an indicator for a person's overall improvement in his or her outlook in life. Although in most cases, weight gain is an indicator of good health, it can also serve as an indicator if negligence especially if there are signs of obesity.

Professionals say that there are basically two reasons why people are learning how to add pounds. One is to achieve a fit and fabulous perfect for bodybuilding contests and other fitness events and the other is for health reasons. Today, more and more studies show that people are into gaining weight because they want to ensure that they will have good health as they grow older.

If you desire to learn how to add pounds, there are so many resource materials that you can use. If you are knowledgeable about fitness, you can even do it on your own.

You just have to research for information which you can use. These pieces of information will serve as your guide. But, if you don't have time to research and monitor the activities and set of diet that you need to do to be able to gain weight, you can enroll in various fitness centers that offers program for those who desire to increase their weight.

The following are just some of the helpful tips that can be used if you are learning how to gain weight:

1. Make sure that you eat foods that are nutritious and those that have high calorie content. Experts say that this is the most basic lesson people who are looking forward to gaining weight should take note of.

This is because foods—especially those that are high in calories such as breads that have whole grains, high in fiber such as potatoes and other vegetables, fruits that are high in fat content such as avocado, nuts that contain fats like kidney beans, meats that are lean, and poultry products as well fish and other seafood.

2. Eat more often. Aside from knowing what are the foods that you should be eating, you should be notably well aware of your meal schedule. Since gaining weight requires more calories and other nutrients for muscle formation, make sure that you increase the value of your meals to gain more calories. Aside from the foods that you should be eating for your main meals, try to add ingredients to the foods that you are eating.

3. Don't skip meals. Taking into account that you are tying to gain some more weight, it is a no-no that you skip any meal because your body will use up your reserved fats. Make sure that you have a timetable for so you will eat on time. (TIP: The ideal meal plan is at least three heavy meals and two snacks for the day. If you are planning to gain more weight, you can double the amount during meals but make sure that you stick to your plan.

4. Be consistent. Just like in losing weight, those who are learning how to gain weight should bear in mind that they have to be consistent in their meal schedules. Once you have your own program in gaining weight, make sure that you follow it religiously so you can achieve your targeted weight.

 

 

How To Use A Fitness Program To Lose Weight And Get Healthy

Posted on April 27, 2021 at 1:05 PM Comments comments (1143)

A highly effective fitness routine starts with setting goals. It is somewhat ironic to talk about goals in terms of fitness because there are two interpretations to the word. It can mean:

A base, station, or bound used in several games; in football, a line between two posts across which the ball must pass in order to score; also, the act of kicking the ball over the line between the goal posts. (Babylon's Dictionary)

Or it can be: The final purpose or aim; the end to which a design tends, or which a person aims to reach or attain. (Babylon's Dictionary)

While we are obviously talking about the second definition, it bears in mind that most athletic events have a goal in mind as well! Your fitness goals will probably revolve around reaching and maintaining specific weight levels, resting heart rates, or endurance levels.

For each of your goals, you will have various methods to reach them. For instance, a method to lose weight is to eat no more than 1500 calories a day. Bear in mind that strategy and the goal are not the same thing. You shouldn't limit your calories as a goal. You should limit your calories as a means to reaching a goal.

You will want to have short term and long term goals, particularly if you have a big long term aim. For instance, a 250 pound woman shouldn't make her primary goal to lose half of her body weight. While this may be a long term goal, she may want to aim to lose 10 pounds this month.

Always write down your goals. It is a good idea to post them on the bathroom mirror or other place where you will see them regularly. You should always set SMART goals. This stands for:

* Specific

* Measurable

* Action-Oriented

* Realistic

* Time Bound

So, a SMART goal would be: “I will lose 10 pounds by August 31 by limiting my calories to 1600 per day and working out at the gym 3 times per week.”

If you are dwelling on an athletic endeavor along with your fitness regime, consider deciding on separate goals for workouts and competitions. For instance, if you are taking up tennis, you will want to have goals for your workouts that include returning 300 serves. But, if you are going to compete in a tournament, you may want to make it to the semi-finals. Don't mix up the two goals because that will hurt your entire fitness performance. You can more easily control your workout goals than you can your competition goals because the competition goals can be impaired by the performance of other people.

Think about how you plan to meet your goals. Will you have rewards at different stages? For instance, after you make the quarter finals at the tennis match, will you buy a new racket?

From time to time, you should reevaluate goals. Some people find that they were overly ambitious in setting their goals and would be more motivated to revise them downward. Others find that they underestimated themselves and can push themselves harder.

Finally, realize that the journey is as important as the destination. Enjoy yourself as you start your new fitness routine.

Natural Weight Loss: When you do not have to Go Over

Posted on July 9, 2016 at 6:15 PM Comments comments (998)

You just have read all that you need to know about how to prevent being overweight. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

 

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

 

In addition, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take forward-looking steps to stop it.

 

Health experts say that most people who are into losing weight usually stray. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

 

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

 

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on peopleís physical health.

 

The Way to Losing WeightÖNaturally

 

The nuts and bolts of eating right maintaining a healthy weight is not all that complicated. In fact, it is a good bet that most people know pretty well what is best. Hence, losing weight the natural way should not be a problem at all.

 

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

 

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not put on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a lean cut of meat. Fat is the gravy you should not pour over it.

 

Moreover, health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

 

On the other hand, it can also help you lose weight naturally if you will not fall into the so-called ìfat-freeî trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

 

One of the greatest delusions of the 1990s is that ìno fatî means ìnon-fattening.î The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat.

 

The term fat-free can be a trap if you start to believe that you can eat any amount of the foods that are advertised that way.

 

Whatís more, it is best to respond to hunger with healthful snacks. Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner.

 

When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight.

 

Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. When you say natural weight loss means that you do not have to use some accessories or helpful aids just to lose weight.

 

Losing weight naturally is a process and not a fad. Hence, it would take a lot of dogged determination, self-control, and discipline just to achieve your ideal weight.

Importance of Resistance Training For Women

Posted on October 25, 2015 at 2:55 PM Comments comments (33)

Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.

 

Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.

 

Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.

 

You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.  

 

You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.

 

In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.

 

When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.

 

You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.

 

You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.

 

Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.

 

 

Benefits of Cardio Interval Training

Posted on October 25, 2015 at 2:55 PM Comments comments (341)

 

In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups.

 

Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.

 

Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the personís overall risk.

 

These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call ìthe triple threat.î These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.

 

If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

 

The Healthy Heart

 

If these risk factors endanger the heartís health, what enhances its well-being and improves its odds of working long and well?

 

Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your heartís sake is to give it what it needs: regular exercise or a complete cardio interval training.

 

The heart is a muscle, or, more accurately, a group or ìpackageî of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

 

Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.

 

The why and how behind these statistics were bet explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had much better blood flow than those kept inactive.

 

The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

 

To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack ó and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.

 

With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

 

Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.

 

The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.

 

Hence, with employing the cardio interval training, you can absolutely expect positive results not only on areas that concerns your cardiovascular system but on the overall status of your health as well.

 

This particular activity that is definitely good for the heart is a cycle of ìrepeated segmentsî that is of intense nature. In this process, there is an interchange periods of recuperation. It can both be comprehensive activity and moderate motion.

 

Consequently, the benefits of merely engaging into this kind of activity can bring you more results that you have ever expected. These are:

 

1. The threats of heart attack are lessened, if not eliminated

 

2. Enhanced heart task

 

3. Increase metabolism, increase the chance of burning calories, therefore, assist you in losing weight

 

4. Improves lung capacity

 

5. Helps lessen or eliminate the cases of stress

 

Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.

Positive Body Effects of Distance Running

Posted on October 18, 2015 at 2:55 PM Comments comments (340)

Our body reacts to strenuous activity like distance running in two ways: acute reaction and training effect. Acute reaction is when your heart rate speeds up, your stroke volume increases, your ventilation rate and depth of breathing increase, your blood pressure rises, and your muscles feel some fatigue. However, when an activity becomes regular routine to you, you will eventually feel the second reaction which is the training effect.

 

It is when your body gets used to chronic exercise; your muscles feel stronger and less discomfort to physical activity. Through training, your blood flow increases that it allows you to produce more energy and less lactic acid to accumulate during exercise. Your resting heart rate becomes slower caused by a stronger heart that can pump more blood per beat. You will also most likely develop a lighter, springier step, lower resting blood pressure, lower body weight, and less fat under the skin.  

 

Your body now can tolerate stress and ready for competitive efforts. "The system you stress during exercise is the one that stands to benefit from the stress," wrote Jack Daniels in his book Daniels' Running Formula. However, the principle of specificity restricts you to achieve gains through performing another activity. By doing another activity, you take yourself away from your primary interest and might produce results that limit performance in your main activity. Long distance running has negative effect on performing explosive leg activities like sprinting and jumping. Thus, you must give considerable thought to every aspect of your training and you must keep in mind that everything you do affects you and your body's reaction.

 

Adding a new level of stress on top of your current training further increases your fitness level. In distance running, if you have performed a training routine regularly and reached a stable level of proficiency, you can possibly take more training modifications (for frequency, duration, intensity, or recovery) which will lead you to a new level of fitness. For example: you can increase the training frequency from three to four days per week, you can increase the amount of training from three to four miles per session, or you can increase the distance of each interval from one mile to one half and a half each. Another possible modification is to change the recovery time allowed between the mile runs within a workout.

 

Sticking with a training program for longer than six weeks produces more benefits. If you want to increase training, the best time is after six weeks of adapting to a specific training stress. The primary risk of increasing training too often and too soon is an escalated risk of injury and overstress. There are limits to training for distance running.

 

Overstressed system can affect variety of activities other than just the activity that caused the damage. For example, a stress fracture in leg caused by too much running or improper running can restrict a runner from doing other activities that stress the injured extremity. Thus, it is important to watch out for abuses that you can possibly do as you try to reach your goals. You must learn to accept that even you are physically active; your body has still limits that dictate your success.

 

In distance running, few people realize their limits and improvements are always possible. However, keep in mind to take things at the perfect timing.

 

 

Why You Should Hire A Personal Trainer?

Posted on October 11, 2015 at 2:00 PM Comments comments (83)

Annually, thereís lot of hopeless New Yearís Resolution that they will be loosing their weight this year.  They will start on their own workout but as time goes by they are loosing hope and motivation.  You will make false promises that you will be loosing 10 to 30 pounds for this year.  But as false promises every last day of each year, you should do this not by your ownóyou will need to hire a Personal Trainer.

Either you are looking forward to lose weight, gain muscle, flexibility or training for your chosen sportóa certified personal trainer will help.  All certified personal trainers had all the knowledge about the latest fitness information that can provide more assistance in working out in the gym even if you are not familiar of the gym equipments.  Certified personal trainers can do also the nutrition counseling and sport coaching.  If you donít to get exhausted inside the fitness gym, you can make a phone call and personal trainer will visit your house and he/she will make you fit armed will all the available programs he/she has.  In the early centuries, only the athletes, celebrities and the wealthy people can hire personal trainers but now even a simple individual can hire them.

Upon hiring a personal trainer, you should know that the one you are hiring had knowledge on different gym equipments from weights, treadmill or the stationary bike.  A trainer must guide all the process and introduces all the equipments that you will be using today up to the last day of your fitness goal.  Then he/she will design a program that will fit your goals.  Upon enrolling in the gym, without the help a personal trainer, expectedly they will be experiencing an injury or massive muscle fracture because of the unfamiliarity of the gym equipments.  They are just pulling or lifting weights without any consultation from a personal trainer that knows very well about the classification of your body responsiveness of the gym equipments.  A certified personal trainer will look after your safety to avoid injuries.

You have your own dietary program but you think that is no longer effective, so a proper exercise will help you continue your dietary program.  Whether you need a complete overhauling in your diet or just a minor construction of your abs, a personal trainer is available to help you in your dietary program.

A personal trainer can design a specific program if you suffer before an injury or accident that causes muscular loss, joint readjustment, weaknesses and a previous surgery.  He/she will help you regain strength as well as maintain your health fitness from your previous injuries.

 

If you are an athlete or just an adventurous warrior during your weekends, you should need a personal trainer to help you get a best body shape to get ahead of your sport or a hobby.  Either you are doing the running, biking or swimming; a personal trainer will help you shape to prevent from muscle injuries and even excel up to the next level.

 

And lastly, before hiring a Personal Trainer is a good motivation program.  When we workout on our own, we met an instance that we give up or lack of self-motivation but a personal trainer must have an extra convincing factor or motivational factor that you can meet your fitness goals in just minimum time.

 

 

Are You Needing The Personal Trainer Services?

Posted on October 11, 2015 at 2:00 PM Comments comments (61)

 

Becoming a Personal Trainer isnít available to anyone, but if someone become personal trainer receives a lots of benefits compare to work on your own.  But if you decided to hire for a personal trainer, there are some reasons to think about it to choose the right person.

 

First of all, you should know that the one you want to hire have all the reasons to motivate you as a client that can provide different structures and accountability that you can develop a good health.  A good personal trainer you should look is he/she had an alternative program in worse case scenario that you canít run because of some injuries and health condition problems.  He/she has the efficiency to focus on the results of your desired fitness and not doing such inefficient workouts.  

 

An example is he/she will instructed you to workout first on your upper part of the body but your main concern is to remove the baby fats in your tummy.  He/she is just wasting your time.  He/she has a plan to complete your fitness in a minimum span of time.  If you are an athlete, you should look also for a personal trainer that knows very well about your sports so that he/she can improve more technical skills to focus more in your chosen sports.

 

Then, if you are a rookie of any form of exercises, you have to consider to hire a personal trainer that knows very well the basic training exercises.  So that, your muscles will not work hard in your first day, a hospitalization will follow, if your trainer will boost you to work hard even if you canít.  Now, if you think that you are already in good shape but you still need a personal trainer to maintain well your fitness, you should look a trainer that knows a familiar routine that you are doing before and with great motivation.  But if know already all the basics steps that a personal trainer did, you wonít need the services of a personal trainer anymore.  While youíre with the personal trainer, you must learn to get it alone in the future.

 

You should consider in needing the services of a personal trainer to look after your limits and strengths.  He/she is the will give a signal that your body is working so hard.  He/she will instruct you to move forward in your current workout or slowing down.  Most of the personal trainers do their services at home because most of their clients prefer not to go to the gym.  They feel that going to the gym is very exhausted instead they will put up a small workout area in their house and personal trainer phone call to look after them.

 

And the last thing that a clientís looking for a personal trainer is to lose weight.  A Personal Trainer will give promises to their clients to lose weight and put into shape.  Before hiring a personal trainer, you should be aware of his/her fitness background to meet your personal goals in loosing weight.    A Personal Trainer will serve as your personal coach in your body fitness comparing to your doctor that take good care all of your internal health.

 

Although a personal trainer works for the money but you must be aware that he/she is helping you to get fit not to lose all your money without loosing your weight.

 

 

List Of Negative Calorie Foods

Posted on October 7, 2015 at 1:55 PM Comments comments (24)

You will find a list of negative calorie foods below, but first let's consider what this means. There is no such thing as a negative calorie - a calorie is a unit of heat and it cannot be negative. So when people talk about negative calorie foods, this just means a food whose calorie level is low enough that it takes more energy to eat and digest it than the food contains.

 

For example, if you consider water to be a food, then cold water is certainly a negative calorie food. It contains no calories at all and the body has to expend energy to bring it up to blood temperature. So every time we drink a glass of cold water we burn up a couple of calories and lose a little weight. But there are very few foods like this. Most foods that are on the list do not really use more calories than they add, or if they do the effect is negligible ... until you remember that at the same time the body expends energy just to keep alive and breathing. Celery for example does not give us enough calories to cover both the energy that it takes to digest it, plus the energy that we expend even when we are doing nothing. So that is why people call it a negative calorie food.

 

Negative calorie foods are most attractive to anorexics. A negative calorie diet would obviously result in starvation in the long term and nutritional deficiencies can occur surprisingly quickly. The calories burnt usually come from muscle mass, and the result is debility and wasting.

 

A more healthy way to use a negative calorie diet is as a form of fasting or detox. It is something you can do for one to three days right after the Christmas season or another time when you have been eating a over-rich diet. Provided you are otherwise healthy it can be a great way to clean out the system. However it is still best to take medical advice before attempting this.

 

If you decide to use a negative calorie detox, keep the following points in mind:

 

1. It is never a good idea to eat huge quantities of one type of food, especially fruits. A lot of foods contain substances that can be damaging if consumed to excess. For example, the acid in grapefruit and pineapple can damage your stomach lining. Other foods put an excessive burden on the liver or may cause diarrhea. So try to use all the different foods in small quantities.

 

2. Do not spend all day eating. You will just become bloated and feel sick. If you are only doing this for a couple days, you should not feel too hungry. Plan four or five salad meals each day, and let your digestion rest at other times.

 

3. You will feel more satisfied if you eat slowly and chew your food thoroughly. You will also use more calories that way. So if the foods can be eaten raw, that will be more effective than cooking them. Foods like carrots and beets will also be more satisfying if you eat them grated.

 

4. Schedule time when you do not have any important commitments. As with fasting or any kind of detox, you may suffer some uncomfortable symptoms including headaches, tiredness, depression and irritability. If these become severe, stop the diet and see a doctor.

 

5. When you end the detox, plan a gradual return to normal eating.

 

If all the above points are checked and passed, let's move on to the list of foods.

 

    * Apples

    * Asparagus

    * Beets

    * Blueberries

    * Broccoli

    * Cantaloupes

    * Carrot

    * Cauliflower

    * Celery stalk

    * Celery root

    * Cranberries

    * Cucumbers

    * Eggplant

    * Endives

    * Garden cress

    * Garlic

    * Grapefruit

    * Green beans

    * Green cabbage

    * Lamb's lettuce

    * Lemons

    * Lettuce

    * Onions

    * Papayas

    * Pineapples

    * Prunes

    * Radishes

    * Raspberries

    * Spinach

    * Strawberries

    * Tangerines

    * Tomatoes

    * Turnips

    * Zucchini

 

Please use this list of negative calorie foods wisely.

 

 

How to Read Food Labels

Posted on October 3, 2015 at 2:55 PM Comments comments (47)

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

 

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

 

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

 

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the ìNutrition Factsî section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

 

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount ìper serving.î

 

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

 

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

 

1. Serving size

 

This is the primary item you will see in a food label.

 

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

 

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

 

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

 

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

 

2. Nutrients

 

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

 

In order to understand the numeric value of each item, you should know that the ì% daily valueî that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

 

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the ì%daily valueî for the nutrients.

 

3. Ingredients

 

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

 

4. Label claim

 

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

 

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

 

 


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