Fitness 101 - The Food Pyramid gets renovated

Gappa238 · 07-08-2005, 05:27 AM

From Globalfit.com

In January, the US Government released new health guidelines stressing fewer calories & more exercise. Grounded in scientific research, the report encourages behaviors that promote health & reduce the risk of chronic diseases.1

According to Health and Human Services Secretary Tommy Thompson, "Two-thirds of Americans are overweight or obese, and more than 50% of us Americans do not get the recommended amount of physical activity." The following recommendations were designed to combat these trends:

Key Recommendations
Calories In/Calories Out – maintain a healthy body weight by watching that you burn as many calories as you eat & drink
Small adjustments in diet can prevent gradual weight gain
Pump, Stretch & Move – Exercise at least 30 minutes most days beyond your usual activity to reduce the risk of disease. Exercise 60-90 minutes most days to manage your weight and/or to sustain weight loss
What you do
Official recommendations suggest that Americans get more moderate/intense exercise to promote physical as well as psychological health. Intense exercise increases the brain’s levels of serotonin, the same chemical whose levels are increased by SSRI drugs such as Prozac.2

Exercise includes strength or resistance training, cardiovascular exercise like running or cycling, and stretching. Your local fitness clubs offer all the equipment, instruction and space you’ll need for safe activity in accordance with these guidelines.

What you eat
Eat more Whole Grains – At least 3 servings per day, including breads & cereals where the first ingredient is identified as “whole” (not just wheat or “enriched”), as well as oatmeal, brown rice, corn tortillas, and even popcorn (add garlic powder, oregano or chili powder for rich flavor with minimal butter or salt). Lesser-known grains like quinoa (KEEN-wa), spelt & amaranth add tasty variety & can be found at your local whole food store in cereals, breads & crackers.
Mom was right – You should eat fruits & vegetables, at least 4½ cups daily. To get a healthy variety, remember that produce color correlates to nutrients. So don’t just eat your greens (broccoli, string beans, grapes, kiwifruit); also eat your reds (strawberries, tomatoes, pink grapefruit), yellows & oranges (carrots, bananas, oranges), blues & purples (berries, plums, eggplant) and even whites (garlic, onions).
A grain of salt – Fight high blood pressure by limiting yourself to 2,300 mg of sodium per day. That’s about 1 teaspoon total (or 1,700 mg less than most Americans get), but it’s not just your salt shaker you need to watch. Most salt is hidden in prepared foods, from chips, pizza & canned soup to bacon & other packaged meats. You can add flavor to your own cooking & to low-sodium packaged food by using garlic, herbs, lemon & lime juice or no-salt seasoning blends.
Choose lean & low-fat protein sources. New research linked red meat & dairy consumption to an increased risk of heart disease,3 so favor fish, poultry, soy products, beans & low-fat dairy options.
Fats should account for 25% of total calories, and saturated fat no more than 10%.

A diet high in fiber, vegetables & soy protein can improve cholesterol levels as much as widely-prescribed statin drugs.4
New research found that the overweight don’t eat more carbohydrates, but are more likely to eat refined flours and sugars than healthy weight people.5

1You should consult your physician before beginning any exercise or diet program. Fitness 101 articles are offered as introductions to basic concepts and are not comprehensive or necessarily applicable to a particular individual’s circumstances.
2Medicine & Science in Sports & Exercise, Jan 1997
3American Journal of Epidemiology, Feb 2005
4American Journal of Clinical Nutrition, Feb 2005
5American Journal of Epidemiology, Feb 2005

© 2005 Global Affiliates, Inc.

**DarkFalcon** · 07-08-2005, 05:52 AM

Anyone ever tried quinoa? We sell it in the health section of the grocery stores but I've never tried it or heard anything about it.

Gappa238 · 07-08-2005, 06:05 AM

Quote:

Originally Posted by DarkFalcon

Anyone ever tried quinoa? We sell it in the health section of the grocery stores but I've never tried it or heard anything about it.

Never heard of it but I found this link with a couple links for some recipes.

**builtbeast** · 07-08-2005, 10:43 AM

This was the site they set up with the new guidelines...

http://www.mypyramid.gov/

**DarkFalcon** · 07-08-2005, 09:50 PM

Quote:

Originally Posted by Gappa238

Never heard of it but I found this link with a couple links for some recipes.

Are you going to share it..lol?

Gappa238 · 07-09-2005, 12:30 AM

Quote:

Originally Posted by DarkFalcon

Are you going to share it..lol?

http://www.gfrecipes.com/quinoa2.txt
http://cgi.fatfree.com/cgi-bin/fatfr...pes.cgi?quinoa
http://www.freedomyou.com/recipes/quinoa_recipes.htm

I thought I had posted these, oh well I'll just blame it on Sholiz:p

**DarkFalcon** · 07-09-2005, 02:03 AM

Quote:

Originally Posted by Gappa238

http://www.gfrecipes.com/quinoa2.txt
http://cgi.fatfree.com/cgi-bin/fatfr...pes.cgi?quinoa
http://www.freedomyou.com/recipes/quinoa_recipes.htm

I thought I had posted these, oh well I'll just blame it on Sholiz:p

Great, thanks. Might have to try it one day.

Pj-Macx · 07-09-2005, 03:18 AM

Great info Gappa...

07-08-2005, 05:27 AM	#1
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 614 Recipes: 0 Rep Power: 25	Fitness 101 - The Food Pyramid gets renovated From Globalfit.com In January, the US Government released new health guidelines stressing fewer calories & more exercise. Grounded in scientific research, the report encourages behaviors that promote health & reduce the risk of chronic diseases.1 According to Health and Human Services Secretary Tommy Thompson, "Two-thirds of Americans are overweight or obese, and more than 50% of us Americans do not get the recommended amount of physical activity." The following recommendations were designed to combat these trends: Key Recommendations Calories In/Calories Out – maintain a healthy body weight by watching that you burn as many calories as you eat & drink Small adjustments in diet can prevent gradual weight gain Pump, Stretch & Move – Exercise at least 30 minutes most days beyond your usual activity to reduce the risk of disease. Exercise 60-90 minutes most days to manage your weight and/or to sustain weight loss What you do Official recommendations suggest that Americans get more moderate/intense exercise to promote physical as well as psychological health. Intense exercise increases the brain’s levels of serotonin, the same chemical whose levels are increased by SSRI drugs such as Prozac.2 Exercise includes strength or resistance training, cardiovascular exercise like running or cycling, and stretching. Your local fitness clubs offer all the equipment, instruction and space you’ll need for safe activity in accordance with these guidelines. What you eat Eat more Whole Grains – At least 3 servings per day, including breads & cereals where the first ingredient is identified as “whole” (not just wheat or “enriched”), as well as oatmeal, brown rice, corn tortillas, and even popcorn (add garlic powder, oregano or chili powder for rich flavor with minimal butter or salt). Lesser-known grains like quinoa (KEEN-wa), spelt & amaranth add tasty variety & can be found at your local whole food store in cereals, breads & crackers. Mom was right – You should eat fruits & vegetables, at least 4½ cups daily. To get a healthy variety, remember that produce color correlates to nutrients. So don’t just eat your greens (broccoli, string beans, grapes, kiwifruit); also eat your reds (strawberries, tomatoes, pink grapefruit), yellows & oranges (carrots, bananas, oranges), blues & purples (berries, plums, eggplant) and even whites (garlic, onions). A grain of salt – Fight high blood pressure by limiting yourself to 2,300 mg of sodium per day. That’s about 1 teaspoon total (or 1,700 mg less than most Americans get), but it’s not just your salt shaker you need to watch. Most salt is hidden in prepared foods, from chips, pizza & canned soup to bacon & other packaged meats. You can add flavor to your own cooking & to low-sodium packaged food by using garlic, herbs, lemon & lime juice or no-salt seasoning blends. Choose lean & low-fat protein sources. New research linked red meat & dairy consumption to an increased risk of heart disease,3 so favor fish, poultry, soy products, beans & low-fat dairy options. Fats should account for 25% of total calories, and saturated fat no more than 10%. A diet high in fiber, vegetables & soy protein can improve cholesterol levels as much as widely-prescribed statin drugs.4 New research found that the overweight don’t eat more carbohydrates, but are more likely to eat refined flours and sugars than healthy weight people.5 1You should consult your physician before beginning any exercise or diet program. Fitness 101 articles are offered as introductions to basic concepts and are not comprehensive or necessarily applicable to a particular individual’s circumstances. 2Medicine & Science in Sports & Exercise, Jan 1997 3American Journal of Epidemiology, Feb 2005 4American Journal of Clinical Nutrition, Feb 2005 5American Journal of Epidemiology, Feb 2005 © 2005 Global Affiliates, Inc.

07-09-2005, 03:18 AM	#8
Pj-Macx Pro Stature Join Date: May 2005 Location: 632 HP SS Posts: 3,336 Recipes: 0 Rep Power: 68	Great info Gappa... __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-

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07-08-2005, 05:52 AM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Anyone ever tried quinoa? We sell it in the health section of the grocery stores but I've never tried it or heard anything about it.

07-08-2005, 10:43 AM	#4
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	This was the site they set up with the new guidelines... http://www.mypyramid.gov/