Discrimination Against Obese People It Happens Everyday

While not fair, people do judge others on their appearance.  If you're fit and attractive that will usually work in your favor, but if you're overweight that can not only work against you but it can lead to outright discrimination against obese people.  

Many times people will think that an overweight person is a slob, or lazy, or lacking in self control.  Unfortunately, many other people may have one or more of these traits but with an overweight person, the 'proof' is visible.  Most types of discrimination are very subtle. They can be anything from a small smile, to a fat joke, to turning away laughing when they spot someone who is obese.  All of these things hurt and an obese person will get to the point where they see a slight everywhere, sometimes when there really isn't one.

One of the worst places for fat discrimination is in the workplace.  Many times someone will be on the fast track for a job they applied for online and once they get to the company for a face to face interview, they will be told that they won't be hired.  What seemed like a sure thing online is suddenly not going to happen and really nothing changed.  Their resume is the same as it was online, their past experience and education are still the same.  The only thing that happened is that their potential employer didn't like the way they looked. 
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While not legal, fat discrimination happens daily,  and if you can prove it's happening you have legal remedies, but how can you prove it?  More often than not, you can't.  You just won't get that promotion or raise you've been hoping for and you may 'know' that it's because you're overweight, but you can't prove it. 

And, on the other side of the coin, many companies who have to pay health insurance premiums don't think that they can afford it, or that it's fair, to have to pay more for people who are overweight (this often extends to smokers too) since they will have more health issues than someone who is in good health and doesn't smoke.

People who are overweight are far more likely to have health issues, many of them severe.  They are more likely to miss work more often and need more medical care.  So, while not condoning any type of discrimination, it is important to understand  that this isn't a simple issue.  There are many elements that have to be considered.

The likelihood of fat discrimination will increase dramatically in some professions. Anything related to cosmetics or personal appearance will be the hardest for a fat person to get their foot in the door or to advance once they've gotten in.  For example, a high end car salesman, a cosmetics store clerk, a boutique employee, a health club employee, etc.  These are types of places that rely on the appearance of their employees to help make sales.  An unattractive or fat employee might not help sales and they may actually hurt sales.

Discrimination against obese people happens, and it's wrong.  Though this isn't a black and white issue.  When an employer refuses to hire someone just because they're overweight but it won't have an impact on their ability to do their job, it's wrong.  If, on the other hand, an employer has to maintain a certain image just to have their business to be successful, it may not be right, but it's not unreasonable either.

Childhood Obesity Facts Which Could Save Your Child

While we all know that our nation, and many other nations around the world, are facing a new health challenge with high obesity rates, what you may not know is that one of the fastest growing segments of the population in terms of obesity is children. Here are some childhood obesity facts that can paint a clearer, and bleaker, picture. 

For children between the ages of 2 to 5 and from 12 to 19 the obesity rates have doubled since just a few decades ago, and for the age group of kids between 6 and 11 the rates have tripled in the same time frame!

About a third of children today run the risk of becoming obese, and sixteen percent of them are already obese.  That's a frightening statistic!

Gender doesn't seem to make much of a difference, the rates for boys and girls are virtually the same.  What does seem to make a difference are income levels. 

Hundreds of years ago being overweight was a sign of wealth and prestige, that is no longer the case. Though it may sound counterintuitive, the poorer segments of the population are actually at a far greater risk of obesity.  Why? Simple, highly processed, fatty food is cheap.  Leaner, more healthy fruits and vegetables are more expensive.  The lower income people don't have the option of buying the healthier, more expensive food options.

There is some differences between certain ethnic groups as well.  Also there can be a genetic pre-disposition to obesity.  But sometimes it's not genetic it's simply the fact that every member of the family has adopted the same unhealthy eating habits.

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Of course we all know of the health risks associated with obesity, such as heart attack, stroke, diabetes, arthritis, to name just a few.  These are magnified the longer a person is obese, so in the case of a child they are at far greater risk much earlier in life than a normal sized person who gains weight in middle age would be.

Besides the physical danger to overweight children there is also the potential for psychological damage as well.   Our society stereotypes overweight people as being lazy, stupid, and lacking self control.  These stigmas can follow a child throughout their entire life.  That can lead to difficulties in relationships and achieving their full potential.

Of course one advantage of the fact that we are talking about children is that we, as parents, have control over this issue.  We can make it a priority to help our children make better choices.  We can make sure we don't allow our children to eat fast food more than once a week.  We can restrict the amount of soda, cookies, ice creams, and chips we buy when we do our grocery shopping. 

Another thing parents can do, that will benefit them and the whole family, is to encourage the whole family to get more exercise.  Suggest an after dinner walk, or bike ride for the whole family. Not only will this be a great way to spend some quality time together, it will also encourage your kids to get some exercise.  You will be setting a good example for them.

These childhood obesity facts are startling, but now that you know you do have the power to make changes.  Knowledge is power, and it might not be easy but you can help change your child's course to one of a more healthy lifestyle filled with nutritious foods and plenty of physical activity.  It's not too late.

Can I Lose Pounds - You Bet You Can

If you have been over weight for most of your life than you have more than likely asked yourself, can I lose pounds? Will I ever lose pounds? You’re not alone; people who have or had weight problems ask themselves this every day.  

There are millions of people around the world that are overweight and feel like there is no end in sight, and they are stuck like this forever.  Well I am here to tell you  you can lose pounds! You can lose weight! One more time for good measure; You will lose those pounds.  

First things first,  you have to stop asking yourself if you can lose weight and start telling yourself you will lose weight, you will beat this, you will overcome.  We are often our own worst enemy and to overcome our on weakness is our greatest battle. 

However, to win your battle over your weight issue, you have to win the battle against yourself first.  Once you have done this, then there is not much standing in your way of accomplishing and conquering your goals.   

Next step is to get the people around you that are for you and not against you.  It may be hard to believe, but there are people close to you that may not want you to do this.  You have to recognizes the signs of that and eliminate those people from this process.  

Once you have done this, you get the people around you that you know they would kick you in the butt when you needed to be kicked in the butt.  You know there are going to be days when you are not at your strongest, and you are going to need support to get you through that rough spot.   

Even though you are the one who makes the ultimate decision on rather you win this battle or not.  You have to have a good team around you to do this.  No great champion has ever won any battle alone; he or she has always had a great team around them. This is no different than any other competition. Except the stakes higher: your peace of mind and your life.  

Now that you have your mind right and your team around you, now is the time to put in an exercise program to go along with your diet. That’s right I said exercise, dieting alone just doesn’t get it done, you have to be ready to work your butt off. 

Cutting back on your calorie intake and fat intake is great, and you can lose plenty of weight doing those things. However, if you had an exercise program where you were burning those calories, as well as your diet, then you will be where you want to be in no time at all.    

It’s up to you, you have the plan, you have the right frame of mind, and you have the team around you. Now it’s time to go get what you deserve and get what you want, just keep your eye on the prize and let nothing stand in your way and you will come out on top.

Can You Lose Pounds In A Week

Can you lose pounds in a week?  Sure you can, as long as the weight is reasonable and you are following a program that is safe for you.  However, the program needs to be safe for you now and in the future.     

That is very important for a person to pick the right program.  There are so many programs and ads that are so misleading.  Some ads or programs will say anything to get you to buy their product. 

Many ads just want that dollar and then they could care less if their product works or not.   Those programs could care less what happens to you or what kind of danger you put your health in.  It’s a fact people, it happens.     

Now there are good programs that are out there that will let you lose weight in a week.  However those programs are not going to promise you an astonishing amount of weight lose in a week.  If they do, then you need to stay away.   

There are a few things to remember when it comes to losing weight in a short period of time.  You have to follow a strict diet and exercise.  Some people debate which is tougher to do, the diet or the exercising.   

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Either way, dieting and exercise have to be put together in your plan if you want to lose weight.   Just make sure you do not put too much stress on yourself when doing this.  Many people have been taken to the hospital for over doing it.   

With that said, you have to work hard.  There is no way around it.  It’s not going to be easy, and if you want easy then go try something else, because this isn’t going to happen without some toughness.     

There is something else you got to have besides a strong will.  You need a strong support system with you as well.  You cannot expect to go through this by yourself; you need people there for you. 

The reason being, is that you are not going to be gung ho every day.  There are going to be days where you just want to stay in bed and not move.  You need someone there to get you kick started and on your way.   

You will definitely need someone there when you decide you want to break your diet.  There are going to be days where you are going to miss that certain food you use to eat and you’re going to give in.  Make sure you have that person there to help you get back on that wagon. 

So here’s the deal people, you can lose weight in a week.  However you have to be smart about it.  Choose the right program for you, don’t get scammed, and have a great support system.  After that, you’ll be on your way.

Cardio Workouts For Weight Loss - Simple And Enjoyable

If you are interested in losing some of the extra pounds you have been carrying around then cardio workouts for weight loss are just what you need to help you achieve your goals. Let us be honest for a moment, shall we? Most people don't like to engage in exercise. However, the combination of regular exercise and healthy eating is the best way to lose weight. You should be aware that your cardio workouts need to be done on a consistent basis. Therefore, if you are able to find exercises you enjoy, you will have an easier time sticking with your weight loss plan.

That raises the question of what the best way is of making a workable weight loss and cardio workout plan that fits in with your lifestyle. Here are some things to consider as you develop your plan:

1. Time. I understand that you are very busy, but everybody is busy. Perhaps you feel that you don't even have a spare minute to spend on exercising. If so, then I have a question. How much time do you spend watching television or mindlessly surfing the internet? Would you be willing to give up 15 to 30 minutes a day, most days of the week, if it meant you would lose weight and feel better than ever before?

2. Ability. You are reading this, so I will assume you want to know about weight loss. In turn, it's probably a safe assumption that you are not in peak physical condition. When you first start doing cardio workouts, select exercises that are within your level of ability. It's okay to push yourself to some extent, but you don't want to injure yourself either. Be sure to check with your personal doctor before starting a new eating plan or exercise regimen. They will most likely be thrilled that you want to be healthier, but they can also alert you to any underlying medical problems you have, and how best to deal with them.

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3. Enjoyment. Generally speaking, exercise doesn't sound all that enjoyable to most people. They only think of it as work, but it doesn't have to be if you select activities that you enjoy. It stands to reason that the more you look forward to your exercise, the more likely you will be to stick with it. Here is a short list of some of the best exercises for cardio workouts for weight loss.

Handball
Running
Swimming
Cross-country skiing
Walking
Rock climbing
Aerobics
Boxing
Elliptical trainers
Bicycling

You should now have a good idea of what type of exercises you will be doing and when you will do them, but that's only part of the picture. You also need to have an end goal in mind. If you don't, you won't know when you get there, and it will be easier to get discouraged when you don't see results right away.

Doing cardio workouts for weight loss is one of the best ways to take of extra pounds. Now that you have a better idea of how best to do it, it's up to you to follow through. You'll be glad you did.

Twelve Foods You Should Never Eat for Breakfast

We’ve all heard it before. Breakfast is the most important meal of the day. This meal will set the tone for the rest of your day, so you want to do it right. Would you be surprised to hear that you have most likely been doing it wrong all along? 

That’s right - the types of food you most likely think of when you think of breakfast are probably the last things you want to eat for breakfast. You need food rich in vitamins to get your day started right, not food that is going to weigh you down. 

Sure, you’re starving in the morning. It’s natural to want to go for that quick refill, but while this food might fill you up, it most certainly does not charge you and get you ready to take on the day. So here are twelve foods you’ll want to think twice about when you wake up in the morning.

Twelve Foods Not to Eat for Breakfast

1. Pancakes, waffles, and French toast - Say it ain’t so. Who doesn’t love a big, syrupy pancake breakfast in the morning? Your body, that’s who. Pancakes, waffles, and French toast are not good to have first thing in the morning. All of those carbs and sugar are not the way you want to get your day going.

2. Pastries - Donuts, Danishes and other pastries are not your best friend in the morning. Lots of sugar but little fiber makes for a rapid rise in blood sugar. This is not the way you want to start your day because it won’t be long before you have a sugar crash.

3. Bagels - What, now we can’t even have a bagel and a schmear in the morning? What is this world coming to? Like the other pastries, bagels will give you that great big high, but a very quick low. Before long you’ll be hungry for more, but you’ll also be bloated and possibly even constipated. So just skip the bagel.

4. Breakfast smoothies - Okay, not all breakfast smoothies are created equal. There are some that are a good choice, but you want to stay away from processed ingredients. Breakfast smoothies created with fruit juices, ice cream, chocolate syrups and powders, agave nectar, protein powders, or non-organic peanut butter are not doing you any favors. You need a breakfast smoothie that is going to be rich in nutrients with ingredients like fresh fruits and vegetables, chia seeds, and coconut milk.

5. Boxed cereals - And we always thought that if you ate your Wheaties every morning you would become an Olympic athlete. The problem with most boxed cereals is they are loaded with sugar and artificial flavoring. Cereals like Cinnamon Toast Crunch, Fruit Loops, Lucky Charms, and Honey Nut Cheerios have lots of ingredients listed that just aren’t good for you. If you stick with the organic cereals and ones with a few ingredients (without sugar at the top of the list), then you’re fine.

6. Bacon and Eggs, or Sausage and Eggs - This protein-filled breakfast has been a go-to for people for many years. But it is high in saturated fat, cholesterol, and animal protein, which do nothing good for your digestive system. It will just leave you feeling slow and moody in the morning, which is not how you want to start your day.

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7. Muffins - AKA mini cakes. Usually packed with artificial sweeteners and processed ingredients, these yummy foods will cause a spike in your blood sugar like many of its other pastry-like counterparts. If you can’t do without your muffin then make your own out of gluten free flour, and use applesauce instead of oil and bananas to sweeten them.

8. Granola bars - Another food that unless you make it yourself you probably want to avoid. Store-bought granola bars might seem healthy, but they are often filled with fats and unhealthy sugars.

9. Yogurt - The dairy in yogurt is not a good way to start your day. It triggers the release of mucus from your body which can result in a phlegmy cough and runny nose. This is another example of a time when making your own is best. Making a yogurt out of coconut or almond milk will be a much better alternative.

10. Breakfast sandwiches - This goes back to the protein-packed bacon and eggs. Same idea here. They don’t have fiber and nutrients, and are very high in fat, sodium, and sugar.

11. Toast - There just are not enough nutrients to make this a good breakfast food and way to start your day. If you truly cannot do without toast, then opt for a gluten free option for your bread.

12. Instant Oatmeal - This highly processed version of oatmeal is packed with added sugar and flavoring and almost no fiber to get your day started right. Opt for rolled oats or steel cut oats the next time you want oatmeal for breakfast.

Stay away from these breakfast options in the morning and you are sure to have a much brighter start to your day every morning.

Nutrients that Speed Recovery Post Workout

Working out doesn’t end with cool down. You need to make sure you use the proper nutrients post workout to really get the most out of your hard work, while also helping to prevent muscle fatigue and soreness. Good nutrition is one of the best and easiest ways to recover after a rough workout, so you can hit it hard again the next day to keep up the momentum. Here are ten of the best nutrients for your body after a workout.

The Ten Best Nutrients Post Workout

1. Water - It’s very important to rehydrate. You should be drinking throughout your workout, but it’s also good to keep the drinking of water up after you have completed your workout as your body is cooling down, to continue to replenish the lost fluids your body goes through. It will also help bring down your body temperature faster.

2. Dark colored fruits like blueberries and cherries - Dark colored fruits have nutrients in them which help accelerate the elimination of waste products produced during training. Just be warned; do not drink milk with berries and cherries because the protein in milk inhibits antioxidant activity in the body.

3. Green leafy vegetables - Eating vegetables like spinach or broccoli after a workout will help prevent inflammation. They also won’t spike your blood sugar which will help you metabolize food faster. These vegetables also help improve hydration, which is helpful after a workout.

4. High glycemic fruits and starches - This will help rehydrate you and replenish the energy source for your muscles. They also contain antioxidants which can aid in tissue repair and recovery. So try some watermelon, potatoes, pineapple, or kiwi after your workout. 

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5. Fish - Fish like cod or salmon helps with protein synthesis and helps reduce inflammation. If you’re training under intense physical and environmental conditions, such as working out in high altitude or extreme heat or cold, then using fish oil will help reduce waste production. Using fish oil instead of eating the actual fish is convenient and highly concentrated, and it can be just as effective as the actual fish itself.

6. Nuts - Eat nuts to accelerate the repair of damaged tissues. Almonds have been shown to boost energy use and antioxidant capacity. Brazil nuts are also great because they contain selenium, magnesium, and zinc; minerals that are all successful at hormone balance and recovery. Walnuts have an anti-fatigue effect that improves energy use in the body.

7. Probiotics - Using probiotic supplementation has been shown to reduce inflammation and boost immunity. This will help with a speedy and pain-free recovery after a difficult workout.

8. Eggs - Eggs are a great source of protein, but in addition they contain high amounts of leucine which is an important amino acid that helps build muscle. Eggs have been shown to enhance energy production, aid in recovery from intense training, and help reduce inflammation in the body. 

9. Cinnamon - Adding cinnamon to your diet can help improve insulin sensitivity, which will repair tissue faster and replenish glycogen. Add it to shakes, tea, coffee, or yogurt for a tasty, helpful spice post workout.

10. Turmeric and ginger - These have powerful anti-inflammatory properties which accelerate recovery and reduce soreness. Add fresh ginger to a stir fry.

Go ahead and try some of these things after your workout and see how it helps you.

Nutrients Men Need for Optimal Health

Eating right is important for optimal health. And since men have different health concerns than women, there are certain foods they’ll want to consider making a part of their diet to maintain their own personal optimal health. Foods that will help prevent erectile dysfunction, slow muscle recovery after exercise, depression, cognitive impairment, and infertility -just to name a few. So here are five foods that contain nutrients to help maintain optimal male health.

Five Foods for Optimal Health in Men

1. Oysters - There is more zinc in oysters than any other food. Zinc is important to male health because it promotes a healthy prostate. Low levels of zinc can lead to fertility issues and prostate disease. The human body doesn’t store zinc naturally, so it’s important to get enough of it per day. The recommended daily allowance of zinc in men is 11 mg. A 3-ounce serving of oysters contains 74 mg of zinc.

2. Salmon - A contributing factor of erectile dysfunction is believed to be lack of vitamin D. A 3-ounce serving of salmon can contain 112 percent of the daily recommended allowance of vitamin D.

3. Walnuts - Walnuts are an excellent source of omega-3 fatty acids, antioxidants, and phytochemicals. This is thought be beneficial for brain health and will help ward off depression. Just ¼ cup of walnuts provides 2.7 grams of omega-3 fatty acids, which is just over the daily recommended intake.

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4. Chocolate Milk - Drink this as a post-workout recovery. It’s a cheaper version than sports drinks. It provides the fluids and sodium needed to aid in post-workout recovery. Drink a glass of low-fat chocolate milk immediately after working out, but then another glass two hours later.

5. Fruits and Vegetables - Fruits and vegetables are good for the heart, but they also help fight off fatigue. Men require more fruits and vegetables than women do, probably much to their chagrin. The meat and potato man better get used to adding more salads to his diet. The U.S. Department of Agriculture recommends that men eat two cups of fruit and two-and-a-half to three cups of vegetables a day. So half of the plate should be filled with fruits and vegetables while the other half is filled with healthy proteins like beans and nuts, moderate amounts of poultry and fish, and the occasional red meat, as well as whole grains. 

Don’t overthink what you eat. You don’t need to count calories and measure portion sizes; just have balanced meals. Make sure your plate is filled with colorful fresh ingredients. Avoid processed foods as much as you can. 

You don’t have to eliminate things from your diet. Just make small changes and add a salad a day to a meal as a starting point to getting on the track to eating healthier and optimizing your health. The ultimate goal is to feel better, have more energy, and to reduce your chances of chronic illnesses. But you have to be realistic with yourself about how to achieve this goal, and often times eliminating all of the things you love is just not the way you’ll achieve this.

Jump-Start Your Metabolism with These Three Spices

Speeding up your metabolism will help take weight off, but also keep it off. Some people are born with a faster metabolism than others. But just because you might not be one of those lucky people doesn’t mean you can’t make your metabolism work faster with the foods you eat. 

As a matter of fact, just adding three spices to your meals can really jump-start your metabolism and help you maintain a healthy weight. The foods you use to fuel your body are really key to making it work right, so try including these three spices in your diet.

Cinnamon

Increased blood sugar can cause excess fat to be stored. Cinnamon can help regulate blood sugar, making it easier to maintain or lose weight. And because it takes extra energy to metabolize cinnamon, this allows you to boost your metabolism - making you burn calories faster and making it easier to lose weight. 

Cinnamon has also been known as an appetite suppressor. It slows down the process of moving food through your stomach, making you feel fuller longer.

So try sprinkling some cinnamon over your oatmeal or yogurt, or sprinkle some in your tea, coffee, juice, or in a protein shake.

Cayenne Pepper

Spice it up to jump-start that metabolism. Spicy foods have a natural chemical that causes your body to burn more energy. By making your temperature rise with the heat, your body burns more calories while it works to cool down from all of that heat. However, keep in mind that as your body becomes accustomed to the heat, it’s going to take even more heat to have this cool-down effect take place.

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Add cayenne powder to soups or stews in small amounts to start to give your metabolism that jump-start. Just a pinch of cayenne pepper has been shown to increase your metabolism by up to 25% for three hours after you eat it, but it will also help curb the hunger. So it really doesn’t take a lot to get the metabolism going and the pounds to melt off.

Garlic

It’s not just good for warding off the vampires. Garlic is great at warding off the fat, too. It increases the number of calories you burn a day and decreases the production of fat. With the ability to decrease the production of fat, this also helps regulate cholesterol. So a lot of health benefits come from using garlic to spice up your foods. 

Garlic also works similarly to pepper when it comes to speeding up the metabolism, in that the body has to work that much harder to cool down after having garlic.

So mince up some garlic and add it to sauces, or put in some melted butter and spread on bread or mixed with mashed potatoes and start burning calories faster.

It’s not difficult to jump-start your metabolism without having to work very hard. Eat a healthy diet which includes these three spices and you won’t be disappointed.

How to Energize Your Breakfast with Protein

Including healthy proteins with your breakfast will really help you have a great start to your day. Coupling proteins with other essential nutrients in the morning gives you the proper energy you need to get your day started on the right note. 

Protein provides energy and helps build cell structure to support growth and repair. It also helps the immune system function properly. So as you can see, having protein as a part of a nutritious breakfast is an important way to start your day. Try some of these protein choices to start the day off right in the morning.

Eight Protein-Filled Breakfast Ideas

1. A high-in-protein breakfast cereal - Some cereals can have as much as 13 grams of protein. To get an added kick of protein, though, you can sprinkle your bowl of cereal with dry roasted sunflower seeds. This can add an additional 5 grams of protein to your breakfast.

2. A breakfast burrito - A simple egg and cheese on a corn tortilla is great, but go the extra mile and add beans to your egg and cheese, making it a breakfast burrito. In this way you have just added some good healthy amount of protein to your breakfast. This can give your day a start of 25 grams of protein.

3. Peanut butter and jelly on toast - Watch the highly processed peanut butters, though. Look for a less processed one so it has less sugars, or it will defeat the purpose. Even almond butter would be a great protein alternative. Use whole wheat toast and stay away from processed white breads. Using peanut butter or almond butter in place of just plain butter on toast can add 8 grams of protein to your meal to start your day.

4. Greek yogurt - Skip the non-fat yogurts and go straight to Greek for a higher protein yogurt. Add some berries like blueberries which are also high in protein, or some seeds or nuts that are high in protein, to really boost that protein intake in the morning.

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5. Oatmeal - Stay away from the instant oatmeal and use the rolled oats. Cook in skim milk instead of water to add an additional 8 grams of protein. Sprinkle with nuts and apple, and drizzle with honey and a sprinkle of cinnamon for a tasty protein-filled breakfast idea.

6. Smoothie - Make your breakfast smoothie with kefir instead of milk or yogurt to add extra protein.

7. Muffins - Make your own; don’t buy from a bakery. This way you can be sure to include protein-rich foods, but also keep out high sugar and processed foods. Make a banana nut muffin with whole wheat flour. Spread with peanut butter to really amp up the protein in your muffin breakfast.

8. Banana and cottage cheese - Need a quick breakfast option? Have no fear. A banana with cottage cheese will give you 28 grams of filling protein to get your day started out on the right note even when you’re on the go.

Adding protein to your breakfast is a great way to get your morning started right. Make sure it’s the right proteins and don’t have a lot of sugary processed foods with it. You will be full right up until lunch time and will be sure to make better choices in your food throughout the day with these great starters.

How to Eliminate Sugar from Your Diet

Be wary of any diet which says it’s completely sugar free. Sugar naturally occurs in fruits and vegetables. And it’s really not terrible for you - as a matter of fact some sugar is a necessity in your diet. What you need to eliminate is the added sugars you’ll find in many processed foods today. This includes the sugar you find in soft drinks, cookies, cakes, pies, chocolates, fruit drinks, and desserts.

Sugar can lead to many diseases, such as Type 2 diabetes and high cholesterol. So it’s definitely important to watch what you eat when it comes to sugar. Replacing sugar with sugar substitutes is not necessarily any healthier for you either. Using artificial sweeteners like Sweet 'N Low and Splenda can still cause diabetes and high cholesterol. 

Sugar can help some healthy foods become more palatable, making for more variety and a healthy diet for people. We as humans tend to have a bit of a sweet tooth and we shouldn’t ignore that craving.

Some experts believe that sugar is the body’s preferred fuel and therefore is important to consume in moderation. The American Heart Association recommends that women consume no more than 100 calories (6 teaspoons) of sugar a day and men have no more than 150 calories (9 teaspoons) of sugar a day.

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Try these tips to reduce your sugar intake…

* Cut back on the amount of sugar you add to drinks like coffee and tea, your pancakes and on your cereal.

* Drink low calorie drinks or sugar free drinks instead of sugar sweetened beverages.

* Compare food labels. Look for foods with less sugar added to them. And remember, sugar comes disguised in many different names. So make sure you read the labels for terms like honey, molasses, invert sugar, brown sugar, raw sugar, corn sweetener, or syrup.

* When baking cake, reduce the sugar in the recipe by one third. Substitute the sugar with things like applesauce.

* Use extracts instead of sugar, or spices like cinnamon or ginger. 

* Instead of adding sugar to your cereal, put fruit on it.

* Avoid prepared and prepackaged foods. Opting for the fresh versions might require more prep time, but it will also most likely have less sugar added to it, and you’ll know exactly what you’re putting into something this way.

Take time to take a serious look at the foods you’re eating and how much sugar they have in them. Look at how you can cut back and how you can change things up to reduce how much sugar you take in. Set a goal for yourself of how much sugar you would like to have. Shoot for the AHAs recommendations, but depending on how much you’re starting out with you might have to work towards that to help ease your palate into this new way of eating.

Sugar occurs naturally in many foods, from fruits and vegetables to milk and dairy products, so eliminating sugar completely is going to be next to impossible. Having it in moderation as part of a well-balanced diet and an active lifestyle is the most important thing to remember.

Active Nutrition for an Active Lifestyle

It’s important to eat right at all times. But when you live an active lifestyle you have got to be sure you’re fueling your body right in order to keep up and not get run down and even get sick. If you don’t have the proper nutrients and end up running around like crazy, then you are more likely to have faster crashes and burns and even to end up catching colds and other illnesses much easier. So here’s how to eat to fuel your body so you can keep up with everything you want to do.

Healthy Nutrition for an Active Lifestyle

* Antioxidants - Fruits and vegetables are a great source of antioxidants. What this does for your body is protect it from damage due to free radicals which will cause you to age faster and break down the cells in the body. Lots of colorful fruits and vegetables will help to neutralize the effects of free radicals on your body. So fill up your plate, or at least half of it, with these foods.

* Vitamins and Minerals - Whole grains, low fat dairy, lean meats, and fruits and vegetables all provide the vitamins and minerals needed for energy to fuel an active lifestyle. Our bodies aren’t very efficient at producing the vitamins and minerals needed to function properly, so we have to choose the right foods with the right amounts of vitamins and minerals.

* Portion Control - Instead of eating three large meals a day, eat smaller, healthy, well-balanced meals throughout the day. Eating six to eight smaller meals a day instead of three large meals will keep you energized throughout the day so you can maintain your active lifestyle. It will keep your energy up and metabolism high.

* Healthy Fats - You cannot avoid fat. Most foods contain fat and your body is in need of fat. But you need to choose healthy fats, not empty calories. Eating fats with key fatty acids like omega-3 and omega-6 will provide you with good heart health and will lubricate your joints. A great healthy fat to eat would be nuts like walnuts.

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* Eat before Exercise - Don’t follow the old adage of waiting 30 minutes before you can swim. Eating prior to exercise will fuel that workout. But be smart about what you eat. You don’t want a big heavy four-course meal; it should be sensible. This way you aren’t hungry in the middle of your workout.

* Stay Hydrated - Remember to drink water throughout the day. An important part of nutrition is to remain hydrated, no matter what kind of lifestyle you live.

What you put into your body – your food and drink – is going to have a huge impact on how you perform throughout the day. So choose the right diet, but then fine-tune how you eat throughout the day based on how you perform. Be open to making changes and space out your eating schedule differently. Doing this will improve your performance, and will help you maintain your active lifestyle and remain in good health while doing it.

Essential Steps for Women's Balanced Nutrition

As a general rule women require less food to maintain a healthy balanced diet than men. The exception is salt and fiber intake, which should be the same for men and women. 

Here are some easy ways to help you measure out how big meal portions of everything you should have as a woman.

* Carbohydrates like cereal, rice, pasta, or potatoes - Clench your fist; this is the size of portion of carbohydrates you should have.

* Proteins like meat, poultry, and fish - You should measure your protein to be the size of the palm of your hand.

* Popcorn should just be enough to fit in two cupped hands.

* Limit your baked goods to the size of two of your fingers.

* Butter and spreads should be the size of the tip of your thumb.

So here are the balanced meals a woman should eat throughout her day.

Breakfast

This is truly the most important meal of the day. Kick-start your metabolism with protein. Be sure to include things like eggs, fish, lean ham or low-fat dairy. Stay away from the carbs in the morning. The protein will keep you full longer, helping you to eat fewer calories throughout the day. 

Mid-Morning Snack

Eating smaller meals throughout the day helps maintain your blood sugar. This doesn’t mean you eat more; it should be just a small pick-me-up. Some rice cakes spread with peanut butter and a banana are great for keeping your energy up.

Lunch

Keep lunch to starchy carbs and lean proteins. The carbs will provide you with energy to keep you from falling victim to the mid-day slump that most people experience. You need to choose carbs that will give you a steady rise in blood sugar, so stay away from the sugar and white foods and opt for high fiber whole grain options. Try rye bread with salmon, chicken, or dairy. Don’t forget the greens. Whole grain toast with baked beans is another good lunch choice.

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Mid-Afternoon Snack

Is your sugar tooth starting to come out around this time of the day? Well, it’s a good time then to take care of that sweet tooth. But opt for fruit. A handful of dried fruit with some nuts are a good sweet and savory pick-me-up for a mid-afternoon snack. Combining dried fruits with nuts will help slow down the release of the sugar from the dried fruit, keeping you energized longer. Quick healthy snacks on hand like cherry tomatoes, grapes, and small vegetables will be great to keep in your fridge and grab for your mid-day snack.

Dinner

Go ahead and have carbs at dinner. They’re low in fat, high in fiber, and help you relax in the evening. Have healthy fats like what you can get from salmon, mackerel, and sardines as well as nuts and seeds. Your body will use the fat overnight to regenerate and repair, which is great for healthy skin and hair.

Fill half of your plate with colorful vegetables, or a salad covered with a dressing made from flaxseed oil. Have meat, fish, or beans with brown rice or whole grain pasta.

Following these guidelines and making healthy choices throughout the day will keep you satisfied all day long, and ready to tackle a busy day.

Overhydration - How Much Is Too Much?

Too much of a good thing is never a good thing. This goes for water too. We’ve probably all heard you must drink eight 8-ounce glasses of water a day. However, we aren’t all created equal. What works for one person may not work for another is also true for water consumption. 

You’ll need more water, for example, on a hot day or when you are very active and sweating a lot. But drinking too much water can cause a condition known as hyponatremia. This is when the sodium in blood becomes too diluted. If this happens, you might experience things like confusion, headaches, nausea, and bloating - all things which can be confused with dehydration. 

In extreme cases hyponatremia can lead to seizures, organ failure, and even death. So how is one to know if they are dehydrated or have overhydrated, if the symptoms are similar? Here are some ways to tell if you’re drinking the right amount of water.

* Weigh yourself daily for a week. Yes, this goes against everything you have been told, but your body weight shouldn’t fluctuate too much from day to day. So by doing this you will know if you’re getting too much water and are bloated.

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* How’s your pee? You should have a large amount, and check the color too. Pale to clear is the sign that you’re getting the right amount of water. If your pee is completely clear, then you’re overhydrating.

* Don’t wake up thirsty. If you wake thirsty, then you’re not drinking enough.

* If you are peeing a lot, consume more salt. Since there’s an imbalance of salt to water in your body, adding salt will help to balance things out. Similarly, if you’re not peeing enough you should drink more water.

* Drink to quench your thirst. You might have heard that you should not wait until you’re thirsty to drink, as that’s too late. And that could be true, especially if you’re losing water rapidly, but it’s not always the case. So drinking when you’re thirsty and just until you have quenched your thirst is a good way to keep yourself from drinking too much water. But still watch for symptoms in your body when you pee to know if you’re consuming the right amount of water.

* Drink sports drinks when working out instead of water. Watch that they don’t contain high amounts of sugar, though. The benefit of sports drinks is that they contain electrolytes and sodium. So you are balancing the water and sodium amounts in your blood, which will help to prevent overhydration.

All in all, listening to your body is very important to finding the happy medium to how much liquid is enough to keep you hydrated. You can make quick adjustments to help balance the sodium in your blood and keep it from becoming overhydrated. Most likely you have nothing to worry about with overhydration or even dehydration, so long as you’re listening to what your body is telling you.