Basic Weight ManagementWritten by Richard Rigor
BASIC WEIGHT MANAGEMENT The perfect diet should be combined with a healthy weight management or activity program. Weight management may conjure up that dreaded "exercise" word. And exercise to some means pushing body beyond limits, experiencing painful in joints, muscles, bones - everywhere. No pain no gain, right? Wrong. Instead, replace word "exercise" with "activity" and incorporate this in your daily routine. And a general rule of thumb for guidelines about "activity" would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily. Individual activity goals depend upon each person's health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health. In a nutshell, during activities, calories are burned,
| | Golf GrubWritten by William Breland
GOLO GOLF GRUB Fuel for golfer. “A good diet can not make an average athlete great, but a poor diet can make a great athlete average.” -David Costill, Ball State University, Indiana Golf is a lifetime sport that both men and women of all ages enjoy participating in. However, for competitive golfer, it is a test of athlete’s physical and mental endurance. While equipment and physical fitness are important to game, a balanced diet is often most overlooked aspect that all serious golfers must consider. DEFINING A BALANCED DIET For golfers, a balanced diet begins with eating at least 50% of your total caloric intake from carbohydrates such as whole grains, breads, pastas, rice, fruits, vegetables, and low-fat dairy. Carbohydrates are body’s preferred energy source during activity. It fuels brain and nervous system, preserves protein while helping to burn fat. Consuming carbohydrates during activity helps maintain blood glucose levels, allowing golfer to have improved concentration. Protein is another important macronutrient to incorporate into balanced diet. Have 6 to 8 ounces of protein daily, and choose lean protein sources such as chicken, fish, round or loin cuts of beef, beans or legumes. Protein is needed for growth and repair of muscles, and helps regulate body processes as enzymes and hormones. Fat is final macronutrient in balanced diet. Fat, like carbohydrate, provides fuel for working muscles, but it is a more concentrated fuel source. Recommended fat intake is same for athletes as for all healthy people – no more than 30% of your total calories coming from fat. This is approximately 4-5 servings of fat (based on 2000 calories). One serving of fat equals 1 teaspoon of oil or margarine, 6 nuts, or 2 teaspoons of peanut butter.
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