Fat, Fiber and Exercise

Since we all love to eat, why don’t you try to limit the Fat and increase the Exercise and Fiber. During holidays we celebrate by eating and as a result of all that eating we gain weight. After gaining weight we promise ourselves we are going to loose a few pounds. Instead of making these promises most of us don’t keep, lets watch what we eat before we eat it and then add some exercise to our lifestyle.

Eating foods lower in fat, especially saturated fat has many benefits, it is important to minimize the fat intake. Limiting fat combined with exercise will reduce calories and promote a healthier body. Some general guidelines for selecting and preparing low-fat foods are:

• Choose foods that have fiber such as fruits and vegetables.
• Eat a salad daily
• Drink plant based milk like: Almond milk or milk made from other nuts and seeds
• Use very little oil if any.
• Use oil free salad dressings
• Boiling is the best cooking method.

Fiber is the indigestible part of plant foods and it plays an important role in the digestive process.

Fiber adds bulk to the diet, and delays carbohydrate absorption especially sugar. High fiber food will also benefit weight loss. Fiber rich foods are:

• Fresh fruits and vegetables
• Cooked dried beans and peas
• Whole grains, seeds and berries
• Bran products

Regardless of the foods consumed, exercise and a reduction in calories is also vitally important.

Here is some ways exercise will help:

• Burn excess body fat
• Control weight
• Increase muscle strength
• Increases bone density and strength
• Lowers blood pressure
• Helps lower cholesterol
• Improves circulation
• Increases energy
• Reduces stress,
• Promotes relaxation
• Reduce tension
• Reduce anxiety
• Improves physical appearance

Before starting any exercise program always, consult your physician. Some general exercise guidelines and precautions are:

• Start slowly
• Choose an activity that you enjoy, including walking.
• Make exercise a lifetime commitment.
• Exercise daily for 20 to 40 minutes each session.
• Wear good shoes.
• Consider a warm-up and a cool down each session.
• Do not ignore pain; discontinue any exercise that causes unexpected pain.
• Drink water before, during, and after to prevent dehydration.
• Exercise with a friend.
• Wear or carry identification.