Use The Nutrition Pyramid To Provide Your Body With What It Needs

A R Thompson

As a person grows older, they need to ensure that they are getting sufficient amounts of nutrients, minerals and vitamins in their diet. One way of ensuring that you are getting sufficient amounts of the above mentioned is by using the nutrition pyramid.

This is a food plan which provides you with a list of foods that are not only considered to be healthy, but will also provide your body with what it needs in order for it to function. Below we take a look at the levels that make up the pyramid and the foods which come into each of these.

Base of the Pyramid - This includes those foods which contain complex carbohydrates such as bread, pasta, cereal and grains. All of which provide the body with energy which it needs. Plus these are essential especially in those people who choose to go with a very low fat diet plan. It is recommended that on average a person should be aiming to have between 6 and 11 servings of the foods in this group and this part of the pyramid each day.

Level 1 - In this part of the pyramid you will find the fruit and vegetables and it is recommended that a person should have between three and five servings of these particular foods each day. Not only do they contain large amounts of nutrients and minerals but also essential Vitamins that our bodies need. A serving of fruit could be an apple or banana whilst a serving of vegetables could be 1/2 a cup of them which you can eat either cooked or raw.

Level 2 - At this level of the pyramid you will find those foods which are essential for keeping the body in good condition but which you do not need to each as much of. Foods that come into this part of the pyramid are meats (lean), fish, eggs, beans and peas and dairy products. It is recommended that you should only have between 2 or 3 servings of the foods in these particular groups each day. So say 2 ounces of chicken breast with a green salad would constitute one serving on any given day.

Level 3 - This is the upper part of the pyramid and is made up of the foods which one should only be eating infrequently. Included in this group of foods is oils and fats as well as those that have a high sugar content. Although you should cut back on these foods you do not need to eliminate them from your diet completely.

The main reason why you should not eliminate foods which have fat in them from your diet completely as they are essential at helping to protect your body?s organs. Plus they also help your nails and skin to remain in good condition. If you do need to use oil when cooking then go for the likes of olive oil rather than margarine or butter.

using the nutrition pyramid in your diet plan you will soon find that you feel a whole let better and your energy levels have begun to improve as well. So not only will you feel better but you will also start to look a whole lot better as well.

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5 Best Anti-Aging Exercises

Author: Ron Richardson

It's scientifically proven that along with your exercise regime, including a well balanced diet or natural supplement program can dramatically slow down the aging process, and even reverse some effects.

Natural supplements are becoming a viable alternative to doctor prescribed medicines. Because of all the unhealthy side effects people get from pharmaceutical products, going natural is becoming very accepted by the masses. Natural dietary supplements have virtually no side effects, and provide some positively staggering results. We'll talk more on this latter, on to the exercises. Studies have shown that nothing works better to attain anti-aging effects than a regular exercise program. 'Regular' is the key word, unless your exercise program is consistent, the process won't have the same effect. There are certain types of exercises that will help you stay active, live a longer and happier life and stay mentally alert. How often and how strenuous you make your exercise program depends on your personal needs, both physical and your daily lifestyle. The Best Exercises to Reap Anti-Aging Results There are three definitive types of exercises that are best suited for an anti-aging regime: 1) Flexibility The most important exercises to beat the aging process. It increases blood circulation and releases serotonin, which is a chemical produced by the brain and is necessary for overall health and well-being. Flexibility exercises are also safe and easy to perform. 2) Strength Building These exercises will help build sturdiness and sustain bone mass. Your chances of having a debilitating injury are lessened as you build your muscle strength. Exercises to improve the muscles in your shoulders, back and legs will also help with hormone production. 3) Cardiovascular Designed to keep your heart healthy, aerobic exercises also help fight depression and keep your weight down. Running, brisk walking and any other exercise that will increase your heart rate for a sustained period of time release brain chemicals that produce hormones. Research has shown that there's no particular time of the day when exercising is best, however accidents seem to happen more often in morning hours. Muscles and joints seem to be less flexible at that time. Preferably, exercise when you aren't too tired, but when you've been up and about for awhile. Mid afternoon seems to be a good time for most people to perform exercises without too much fear of injury. You don't need a home gym or an expensive membership in a neighborhood gym. One piece of equipment that you know you'll use on a regular basis is the best investment is one that you know you'll use on a regular basis.

Just as 'Regular' is key in your exercise routine, so to, is it in your natural dietary supplement program. You won't see instant results, so be patient, consistent and stick to your program. You can be guaranteed that you will feel better, mentally and physically in the long run. It's not good enough just to live a 'long' life. That's why, when you have an exercise regime, combined with a dietary supplement program, you'll not only live a longer life, but also a higher quality, healthier life!

Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/5-best-antiaging-exercises-397590.html

About the Author:Ron Richardson is an online entrepreneurand consultantGet you Free Ebook 'Natural Weight Loss Secrets - A Guide To Healthy Eating' Click Send Me My Free Ebook

How to Get a Flat Stomach

by Samantha Anderson

In this age of super flat stomachs it seems that most people find it highly desirable to learn how to get a flat stomach. Below are a few tips that may help you get a flat stomach without an outrageous amount of effort.

Choosing the correct kind of cardiovascular exercise is vitally important. Fitness is the key to getting a flat stomach, and also has the added bonus of keeping the rest of your body healthy and lean as well. Cardiovascular comes in many different forms including: cycling, brisk walking, running, active sport, etc. The most important thing to do is find the type of exercise that you enjoy doing, is fun and that you can do regularly. It is not a good idea to decide that you are going to cycle four times a week if you don’t own a bike.

Once the decision has been made as to what form of activity you wish to do to help aid you in getting a flat stomach, assemble everything that you will need, you will need to know the where, when, how. You will need a place to run to and from or ride to. A fixed timetable so you don’t get lazy or do too much too soon. All the appropriate gear and equipment, such as good running shoes, the correct kind of helmet or any other sports equipment required. If you do a team sport such as rugby or football it is a good way of making yourself exercise because you know that you can’t let the team down! Running is appropriate if you schedule is hectic and you can’t be relied upon to make a regular training sessions Sit-ups are also a good way to get a flat stomach. It is important to remember that sit-ups that are done wrong or badly can cause serious back and neck injuries! Be careful and if you feel that something is not right, stop! To do a sit-up: lay on you back on a carpet or yoga matt don’t do them on a concrete or wooden floored. Place your hands in a cross formation over your chest, with each fist on the opposite shoulder. Bend your knees so that they point towards the ceiling, with your feet flat upon the floor and about shoulder width apart. Bend you knees so they point to the ceiling, make sure that your body feels evenly spaced. Fix your eyes on a spot or mark on the ceiling. You must look at this the whole time that you are doing your sit-ups. Slowly but fluidly try to sit up. Continue until you can feel a slight burn in your abdominals then hold for about three seconds. Slowly but fluidly return to your starting position on the floor. Repeat as many times as you can. Remember these very important points: keep your eyes on the same spot on the ceiling and don’t move your head, don’t clench your neck as it can spasm very easily. You don’t need to sit up fully, just enough so that you can feel your abdominals working. The most important thing is if you feel something other than your stomach hurting, STOP

Written by Samantha Anderson. Get the latest information on how to Lose belly fat as well as how to get a six pack

Article Source: http://www.articlegarden.com

3 Tips To Perform Dance Aerobics

by Cindy Heller

When it comes to aerobics class, there are many to choose from. You just have to find one that you enjoy. Most people love to dance. Dancing is a way to relieve stress, jam to your favorite music and a great way to have fun. On the other hand, not everyone loves to exercise. When it comes to aerobic activity, most people dread it. Why not combine exercise and dancing? Dance aerobics classes are becoming popular every where.

Basically, aerobic dancing is a fitness sport that combines the health and figure benefits of jogging. Aerobic dancing was originally meant for women though now men find pleasure in performing aerobic dancing. You might think that aerobic dancing is only for the young or for fit people, but it's meant for everyone who desires to get into better shape.

Dance aerobics classes help to make the body firmer and leaner, strengthen the heart as well as muscles, lowers blood pressure, reduces fat burning time, causes an appreciable lowering in stress levels and improves cardiovascular fitness. All of these benefits make the student more energetic and greatly helps them to form a better self-image as well as improve self-esteem.

In a dance aerobics class, you dance to your favorite music. The instructor will teach you the moves you need to not only lose weight but also to become a better dancer. Perhaps you think that all of this might be a bit too much, especially if you feel that you were born with two left feet. It's not as difficult as it may seem. A few tips that may help in performing aerobic dance steps include imitating the instructor, understanding the basics, and remembering the stages.

Tip 1: Imitate The Instructor

The leader will be shouting out instructions to the class above the music She will be using the words left and right. These refer to either the left arm or leg or right arm or leg. The best advice in learning aerobic dance steps is to ignore the commands, at first from the instructor, and simply imitate their lead.

Tip 2: Learn The Basics

Dance step patterns are usually measured in beats. These beats, per minute, usually total 32 or 64. However, don't worry about counting the total beats, but simply follow the instructor. Generally, in keeping time, the only counting that needs to be done is in intervals of four and eight followed with a separate segment using four or eight counts. Ultimately the steps will add up to 32 or 64.

In addition to dance steps, the routine may eventually call for arm movements. These arm movements are added to the mix to increase the heart rate. You should be comfortable with the basic steps before adding arm movements.

Tip 3: Follow Instructions

Instructions in an a aerobic class are often given for beginners as well as advanced participants. If you try to follow the advanced instructions before your body is ready, you will run the risk of injury. At the very least, you may have some very sore muscles for a day or two. The difference between dance aerobics classes are primarily one of impact. Beginner instructions are generally low impact. They involve more stepping or walking the dance steps. With advanced aerobic instruction comes more bouncing and hopping for a higher impact routine.

Follow the instructions in your aerobics class to prevent injury and unnecessary soreness. You should be starting each class with a warm-up time to get your muscles and heart ready for the exercise. Your instructor will end every session with a cool down, to help your heart rate slow down and your muscles relax. This is another part of your aerobics class where you should heed the instruction of your trainer. The warm-up and cool down are good for your body and will help you feel better after your vigorous workout. Dancing is a great way to have fun and relieve stress. It's also a great way to get your necessary cardio in order to lose weight. Find a dance a aerobics class near you to get a new, thinner you. You'll have fun doing it and you'll want to tell all your friends about it. You'll become a great dancer in the process, too.

Cindy Heller is a professional writer. Visit water aerobic exercise to learn more about aqua aerobics exercise and other water aerobic classes.

Article Source: http://www.articlegarden.com

Emphysema Can Be Prevented Naturally

By Mitamins Team

These statistics may be hard to hear...

• Prevalence statistics for Emphysema: Approximately 1 in 136 people suffer from emphysema in America.

• Lifetime risk of Emphysema: 1.4% of Americans, or 3.1 million people, have been diagnosed with emphysema.

• Death statistics for Emphysema: For every 100,000 people, almost 6 die from emphysema each year in the US.

These statistics might shock you; consider the fact that the rate of emphysema is increasing, and statistics might be more dramatic in a few years.

Emphysema is highly prevalent, it is important to focus on methods to prevent this disease. Though ways to prevent emphysema are still being researched, most studies on the subject say that quitting smoking is very important for prevention. If you are a smoker, don't be discouraged- it is never too late for you to stop smoking. Smoking is regarded as the most important culprit for worsening emphysema. Certain kinds of damage caused by smoking can be repaired once you quit, and your lung function can be greatly improved. No matter how old you are, quitting smoking will help improve your health- so never think that you are too old to quit!

Besides the quitting smoking, living a healthy lifestyle also plays an important role in the prevention of emphysema. A healthy diet with proper nutrients and a regular exercise regimen are helpful.

People suffering from emphysema often don't have an immune system strong enough to fight infections, making it easier for germs to attack their bodies, especially the lungs. A healthy and nutritious diet can improve the immune system and prevent germs from attacking you. In terms of eating healthy diet, fruits and vegetables are good choices and you should avoid alcohol and coffee. There are also certain exercises you can do to improve breathing; a specialist can advise you about proper exercise.

Air pollution and other environmental conditions also contribute to emphysema, as the particles in polluted air can infect the lungs, increasing the risk of developing this disease. As much as possible, avoid exposure to air pollution. Pay attention to the air quality and weather report. If pollution levels are dangerously high, stay indoors and restrict your activity.

Vitamins, herbs and natural supplements are helpful for prevention of emphysema, as they can help enhance the immune system and recover and repair the lung system in the natural treatment of emphysema.

Author Bio: Mitamins team
bd@mitamins.com
Emphysema - Find Authoritative Natural Treatment Information, Plus Vitamins and Nutritional Supplements for Supporting Emphysema treatment, Symptoms, Causes.
Natural Supplements for Emphysema

Breast Cancer Symptoms And Diagnosis

By Dadhwal

Common symptoms of breast cancer include:

A change in how the breast or nipple feels

A lump or thickening in or near the breast or in the underarm area

Nipple tenderness

A change in how the breast or nipple looks

A change in the size or shape of the breast

A nipple turned inward into the breast

The skin of the breast, areola, or nipple may be scaly, red, or swollen. It may have ridges or pitting so that it looks like the skin of an orange.

Nipple discharge (fluid) Early breast cancer usually does not cause pain. Still, a woman should see her care provider about breast pain or any other symptom that does not go away. Most often, these symptoms are not due to cancer. Other problems may also cause them. Any woman with these symptoms should tell her doctor so that problems can be diagnosed and treated as early as possible.

Diagnosis
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If you have a symptom or screening test result that suggests cancer, your doctor must find out whether it is due to cancer or to some other cause. Your doctor may ask about your personal and family medical history. You may have a physical exam. Your doctor also may order a mammogram or other imaging procedure. These tests make pictures of tissues inside the breast. After the tests, your doctor may decide no other exams are needed. Your doctor may suggest that you have a follow-up exam later on. Or you may need to have a biopsy to look for cancer cells.

1. Clinical Breast Exam
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Your care provider feels each breast for lumps and looks for other problems. If you have a lump, your doctor will feel its size, shape, and texture. Your doctor will also check to see if it moves easily. Benign lumps often feel different from cancerous ones. Lumps that are soft, smooth, round, and movable are likely to be benign. A hard, oddly shaped lump that feels firmly attached within the breast is more likely to be cancer.

2. Diagnostic Mammogram
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Diagnostic mammograms are x-ray pictures of the breast. They take clearer, more detailed images of areas that look abnormal on a screening mammogram. Doctors use them to learn more about unusual breast changes, such as a lump, pain, thickening, nipple discharge, or change in breast size or shape. Diagnostic mammograms may focus on a specific area of the breast. They may involve special techniques and more views than screening mammograms.

3. Ultrasound

An ultrasound device sends out sound waves that people cannot hear. The waves bounce off tissues. A computer uses the echoes to create a picture. Your doctor can view these pictures on a monitor. The pictures may show whether a lump is solid or filled with fluid. A cyst is a fluid-filled sac. Cysts are not cancer. But a solid mass may be cancer. After the test, your doctor can store the pictures on video or print them out. This exam may be used along with a mammogram.

4. Magnetic Resonance Imaging

Magnetic resonance imaging (MRI) uses a powerful magnet linked to a computer. MRI makes detailed pictures of breast tissue. Your doctor can view these pictures on a monitor or print them on film. MRI may be used along with a mammogram.

5. Biopsy

Your doctor may refer you to a surgeon or breast disease specialist for a biopsy. Fluid or tissue is removed from your breast to help find out if there is cancer.

Some suspicious areas can be seen on a mammogram but cannot be felt during a clinical breast exam. Doctors can use imaging procedures to help see the area and remove tissue. Such procedures include ultrasound-guided, needle-localized, or stereotactic biopsy.

Doctors can remove tissue from the breast in different ways:

Fine-needle aspiration: Your doctor uses a thin needle to remove fluid from a breast lump. If the fluid appears to contain cells, a pathologist at a lab checks them for cancer with a microscope. If the fluid is clear, it may not need to be checked by a lab.

Core biopsy: Your doctor uses a thick needle to remove breast tissue. A pathologist checks for cancer cells. This procedure is also called a needle biopsy.

Surgical biopsy:

Your surgeon removes a sample of tissue. A pathologist checks the tissue for cancer cells.

An incisional biopsy takes a sample of a lump or abnormal area.

An excisional biopsy takes the entire lump or area.

If cancer cells are found, the pathologist can tell what kind of cancer it is. The most common type of breast cancer is ductal carcinoma.

Abnormal cells are found in the lining of the ducts. Lobular carcinoma is another type. Abnormal cells are found in the lobules.

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