Posts Tagged ‘Abdominal Exercise’

DIET FOR SMOKERS AND EX-SMOKERS

Monday, January 16th, 2017

As a dietitian, the three most common questions which smokers ask me about diet and smoking, are: (1) Can a diet compensate for health damage caused by smoking? (2) What should I eat if I smoke? (3) If I quit, what type of diet is best to prevent weight gain?

CAN A DIET COMPENSATE FOR SMOKING?

cheese-meat-cigsNo diet or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850+ chemicals in tobacco smoke – many of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of a heart-attack and are five times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you are five times more likely to suffer from sudden cardiac death. Smoking is also the leading cause of lung cancer.

Thus before we even start to examine an appropriate type of diet for smokers, my overriding advice is: quit smoking today!

WHAT SHOULD I EAT IF I SMOKE?

For anyone who smokes, daily diet nutrition is critical. The damage doneto the body’s cardiovascular and respiratory functions requires a constant need for extra nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema and numerous cancers. As stated, a healthy diet will not prevent these health conditions, but it may delay their development.<br>

INCREASED NEED FOR ANTIOXIDANTS

Tobacco smoke leads to increased levels of free radicals – cancer-causing agents – in the body and a corresponding need for protective antioxidants that can neutralise them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are also rich in antioxidants.

HOW TO INCREASE YOUR ANTIOXIDANT INTAKE

Use the following suggestions are a guide to minimum dietary requirements.

– Eat 3-5 daily servings of deep green, dark red, orange of yellow vegetables.
– Eat 3-5 daily servings of red, yellow, orange or green fruits.
– Switch from coffee to tea, ideally green tea.
– Each day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium).

[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped]

SPECIAL NEED FOR INCREASED VITAMIN C

One cigarette is estimated to rob the body of 25mg of vitamin C. Thus all smokers have a greatly increased need for this antioxidant-rich vitamin simply to maintain minimum levels. In practice, this need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Choose a “timed-release” brand that includes a minimum of 100mg bioflavonoids.<br>

BEST DIETARY SOURCES OF VITAMIN C

Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.

Fruit Juices, such as: cranberry, grapefruit, lemon, orange.

Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.

PROTECTIVE CAROTENOIDS

Carotene in orange color fruits and vegetablesCarotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is found in green plants (eg. spinach), as well as orange and yellow plants, such as carrots, sweet potato and melons. Clinical trials indicate that when consumed in foods – not supplements – betacarotene reduces certain precancerous symptoms.<br>

[Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (eg. lung cancer). Thus your intake of beta-carotene should come exclusively from food.]

HOW TO INCREASE YOUR INTAKE OF CAROTENOIDS

Use the following suggestions are a guide to minimum dietary requirements.

Eat 4 daily servings of deep green, yellow or red vegetables, including: carrots, sweetcorn, pumpkin, spinach, sweet potato.

Eat 4oz tomatoes daily, either in sauce or chopped.

Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries.<br>

PROTECTIVE BRASSICAS

According to research evidence, cigarette smokers who eat more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by free radicals, it follows that brassicas may help to prevent other problems initiated by free radical damage and accelerated by smoking, such as: cataracts, emphysema, asthma and age spots.

Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.

GARLIC AND ONIONS

Garlic is a good source of unique antioxidants and contains anti-bacterial and anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the same vegetable family, have similar properties to garlic.

MORE DIETARY TIPS FOR SMOKERS

MORE DIETARY TIPS FOR SMOKERSReduce the total fat in your diet. At the same time, minimize your intake of saturated fat and trans-fatty acids. Eat regular servings of omega-3-rich oily fish (eg. salmon, mackerel, sardines).

Eat healthy carbohydrates. Avoid refined white flour carbs, choose only whole grains such as, oats, brown rice, wholewheat pasta. In addition, choose foods rich in soluble fiber (eg. apples, oat bran).

Eat healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites. Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg. soybeans) and other vegetable protein.

Reduce sodium in your daily diet. Check food labels and choose low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating.As a dietitian, the three most common questions which smokers ask me about diet and smoking, are: (1) Can a diet compensate for health damage caused by smoking? (2) What should I eat if I smoke? (3) If I quit, what type of diet is best to prevent weight gain?

CAN A DIET COMPENSATE FOR SMOKING?

No diet or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850+ chemicals in tobacco smoke – many of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of a heart-attack and are five times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you are five times more likely to suffer from sudden cardiac death. Smoking is also the leading cause of lung cancer.

Thus before we even start to examine an appropriate type of diet for smokers, my overriding advice is: quit smoking today!

WHAT SHOULD I EAT IF I SMOKE?

For anyone who smokes, daily diet nutrition is critical. The damage doneto the body’s cardiovascular and respiratory functions requires a constant need for extra nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema and numerous cancers. As stated, a healthy diet will not prevent these health conditions, but it may delay their development.

INCREASED NEED FOR ANTIOXIDANTS

Tobacco smoke leads to increased levels of free radicals – cancer-causing agents – in the body and a corresponding need for protective antioxidants that can neutralise them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are also rich in antioxidants.

HOW TO INCREASE YOUR ANTIOXIDANT INTAKE

Use the following suggestions are a guide to minimum dietary requirements.

– Eat 3-5 daily servings of deep green, dark red, orange of yellow vegetables.
– Eat 3-5 daily servings of red, yellow, orange or green fruits.
– Switch from coffee to tea, ideally green tea.
– Each day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium).

[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped]

SPECIAL NEED FOR INCREASED VITAMIN C

vitamin c foodsOne cigarette is estimated to rob the body of 25mg of vitamin C. Thus all smokers have a greatly increased need for this antioxidant-rich vitamin simply to maintain minimum levels. In practice, this need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Choose a “timed-release” brand that includes a minimum of 100mg bioflavonoids.<br>

BEST DIETARY SOURCES OF VITAMIN C

Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.

Fruit Juices, such as: cranberry, grapefruit, lemon, orange.

Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.

PROTECTIVE CAROTENOIDS

Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is found in green plants (eg. spinach), as well as orange and yellow plants, such as carrots, sweet potato and melons. Clinical trials indicate that when consumed in foods – not supplements – betacarotene reduces certain precancerous symptoms.<br>

[Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (eg. lung cancer). Thus your intake of beta-carotene should come exclusively from food.]

HOW TO INCREASE YOUR INTAKE OF CAROTENOIDS

Use the following suggestions are a guide to minimum dietary requirements.

Eat 4 daily servings of deep green, yellow or red vegetables, including: carrots, sweetcorn, pumpkin, spinach, sweet potato.

Eat 4oz tomatoes daily, either in sauce or chopped.

Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries.

PROTECTIVE BRASSICAS

According to research evidence, cigarette smokers who eat more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by free radicals, it follows that brassicas may help to prevent other problems initiated by free radical damage and accelerated by smoking, such as: cataracts, emphysema, asthma and age spots.

Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.

GARLIC AND ONIONS

Garlic is a good source of unique antioxidants and contains anti-bacterial and anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the same vegetable family, have similar properties to garlic.

MORE DIETARY TIPS FOR SMOKERS

Reduce the total fat in your diet. At the same time, minimize your intake of saturated fat and trans-fatty acids. Eat regular servings of omega-3-rich oily fish (eg. salmon, mackerel, sardines).

Eat healthy carbohydrates. Avoid refined white flour carbs, choose only whole grains such as, oats, brown rice, wholewheat pasta. In addition, choose foods rich in soluble fiber (eg. apples, oat bran).

Eat healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites. Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg. soybeans) and other vegetable protein.

Reduce sodium in your daily diet. Check food labels and choose low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating.

TAKE REGULAR CARDIO-AEROBIC EXERCISE

No cigarette smokers diet-plan is complete without regular physical exercise. Working within your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most days. For best effects on lung capacity and cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports.<br>

 CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?

Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable.

WHAT IS THE AVERAGE WEIGHT GAIN?

Most smokers gain weight immediately after they quit. Current evidence suggests that the average weight gain for both men and women who quit smoking is about 6-8 pounds. The more you smoke, the higher the risk of weight gain when you quit. This weight gain is due to the decrease in metabolic rate and an increase in appetite experienced when you quit smoking. This weight increase is perfectly normal, and need only be a short term event.

SO WHAT SHOULD I EAT?

SO WHAT SHOULD I EATThere is no single diet which will prevent weight gain once you quit smoking. Your best option is to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) and let Nature do the rest. As a general guide, follow these suggestions.

First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it’s important to avoid coffee and caffeine-rich soft drinks which may increase this nervous tension.

Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on car journeys instead of sweets or candy.

Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat something, no matter how small, every 2-3 hours. This helps to maintain a regular rate of calorie-burning.

Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information about antioxidants, and healthy fats, carbs and protein.)

WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?

Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center and get into shape. Research evidence demonstrates a clear link between exercise and weight control after you quit smoking. Choose both cardio-aerobic and strength-training exercises, as both play an important role in raising metabolic rate.

Also, make sure you get enough sleep. Research evidence shows that lack of sleep may lead to weight gain, as well as an increased craving for cigarettes and food.

TAKE REGULAR CARDIO-AEROBIC EXERCISE

No cigarette smokers diet-plan is complete without regular physical exercise. Working within your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most days. For best effects on lung capacity and cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports.

CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?

Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable.

WHAT IS THE AVERAGE WEIGHT GAIN?

Most smokers gain weight immediately after they quit. Current evidence suggests that the average weight gain for both men and women who quit smoking is about 6-8 pounds. The more you smoke, the higher the risk of weight gain when you quit. This weight gain is due to the decrease in metabolic rate and an increase in appetite experienced when you quit smoking. This weight increase is perfectly normal, and need only be a short term event.

SO WHAT SHOULD I EAT?

There is no single diet which will prevent weight gain once you quit smoking. Your best option is to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) and let Nature do the rest. As a general guide, follow these suggestions.

First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it’s important to avoid coffee and caffeine-rich soft drinks which may increase this nervous tension.<br>

Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on car journeys instead of sweets or candy.

Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat something, no matter how small, every 2-3 hours. This helps to maintain a regular rate of calorie-burning.

Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information about antioxidants, and healthy fats, carbs and protein.)

WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?

Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center and get into shape. Research evidence demonstrates a clear link between exercise and weight control after you quit smoking. Choose both cardio-aerobic and strength-training exercises, as both play an important role in raising metabolic rate.

Also, make sure you get enough sleep. Research evidence shows that lack of sleep may lead to weight gain, as well as an increased craving for cigarettes and food.

Abdominal Exercise And Weight Loss

Thursday, January 12th, 2017

Abdominal Exercise

pho_exercise_floor-abs-bonusWhen most people start on a weight-loss regime the first thing they wish to attack is their waistline. They start off with visions of turning a beer gut into an abdominal six-pack. After a few weeks of strenuous exercise nothing appears to happen and soon they lose confidence and give up.

This article is designed to explain, in laymen’s terms, why this happens and why you may be using the wrong exercises, or possibly the right exercises at the wrong time. Either way you are doing yourself no favors.

Never give up because only losers quit. We’ve all heard the old saying: “The height of stupidity is to repeat the same thing and expect a different result.” If it isn’t working you try a different routine and you keep doing that until you find the routine that does work, that is the way of winners.

Why These Exercises do not Reduce Waist

lower-ab-crunchThe first thing you must accept is that all abdominal exercises only strengthen abdominal muscles, if those muscles are covered by a layer of fat when you start they will still be covered by the same layer of fat when you finish. You will have stronger abdominal muscles but you will not look any different. Therefore your attempt to create figure from fat will have failed. The secret to making these abdominal exercises work is to lose fat first. You lose fat by diet and aerobic exercise, by burning more calories than you take in with food. When you have reduced your waistline to a more natural size you can then take up abdominal exercises and start working on that perfect six-pack.

Weight Loss

In a nutshell you need to reduce your calorie intake and burn some calories off by using light exercise. Losing weight can only be achieved by eating less and moving more. Forget the complicated scientific formulae, it all boils down to eating less and moving more.

Exercise Wisdom

Conventional wisdom claims that you need to exercise for 30-minutes each day and that this demand can be broken down to six five minute sessions or three ten minute sessions, whichever suits you best. You can carry out aerobic exercise using simple methods like parking your car as far from the store as possible and forcing yourself to walk further. Maybe walking up the stairs instead of using the escalator, any small act of this nature that adds to your normal exercise output is aerobic exercise and burns calories.

Eating habits

changing-eating-habitsFurthermore it makes sense to eat five or six meals each day rather than two or three. Why? Because you will eat smaller meals and it is better for your metabolism to deal with smaller meals rather than large meals. You can also eat between these meals providing you restrict it to a piece of fruit or a raw carrot. Dieting doesn’t have to be hard it has to be sensible.
Your brain doesn’t get the message that your stomach is full for at least twenty minutes after it is full. How often have you eaten way beyond the capacity that is required simply because the message hasn’t got through?

Conclusion

There is no point in attempting abdominal exercises while you still have a layer of fat and expecting a figure improvement. Muscle building and weight loss are separate subjects that should be approached individually if you are to get the best results.