Welcome to the the updated web site for Beginners fitness …I hope you like the new look! This is a step by step guide where you will learn how to change your life style and achieve your fitness goal with theories behind fitness and practical advices from a certified coach.
Fitness News From Science WorldAnother reason to stay active as we age May 26, 2016Exercise: Future anticancer therapy? According to a study done at Wake Forest Baptist Medical Center, with every 10-gram increase in soluble fiber eaten per day, you lose 4% of belly fat (visceral fat) over 5 years, even without any workout.
Ten grams of soluble fiber is two small apples, one cup of green peas, or a half-cup of pinto beans. You also want to avoid soft drinks since they are loaded with sugar – which is especially bad since this sugar is usually fructose. Note that, although fructose is the main sugar in fruit, the concentration is much lower than that in soft drinks, and eating fruit won’t give you the same bad effects. Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study.
Fructose sugar makes maturing human fat cells fatter, less insulin-sensitive: The Endocrine Society 2010, June. Here are 3 Christmas Vegetables Recipes, which you can make for your christmas dinner and also throughout the year. 3)   Stir in the carrots and soy sauce and cook until the carrots are slightly browned in spots for about 3-4 minutes. 1)   In a pan, heat olive oil over medium-high heat and cook the crushed garlic until fragrant.
3)   Add the vinegar, and continue to stir and cook until the vinegar has almost disappeared for another 3-4 minutes. Health Tips: There are many health benefits to Apple Cider Vinegar, one of it is it helps to suppress appetite.
3)   Add garlic, and saute for another 4-5 minutes or until garlic is slightly brown, stirring frequently.
5)   Remove from the heat, season with a little bit of salt and pepper, top the dish up with sultanas and serve. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors. Obesity is defined as having excess body fat.
Medical science shows that being obese increases a person’s risk of diabetes, heart disease, stroke, arthritis and some cancers. As as well as exercise, another way to lose weight is by eating fruits and vegetables.  The United States Department of Agriculture and the American Heart Association have long promoted the nutritional virtues of fruits and vegetables, but newer research finds that fruits and vegetables also possess potential for aiding weight loss.


According to the CDC, most fruits and vegetables are “low-energy density foods”; they leave you fuller longer than foods that take up the same room in your stomach, but have higher calorie and fat counts. Health experts say fruits and vegetables are delicious low-calorie replacements for more fattening foods.
Many are now using our new Transform2014 program to achieve their goal of eating more fruits and vegetables and clean eating. You need to increase the amount of vegetables intake in comparison with eating non-vegetable food.
Cooking vegetables can result in discarding of vitamins and nutrients from some vegetables. June 19, 2013 by Trisha Gilkerson 8 Comments I don’t think anyone needs any convincing that eating fruits and vegetables is a great health-promoting strategy. Most of you have always heard that your fruits and veggies are great for you because they are low in fat and calories and high in vitamins, right? When you eat vegetables with fat, you unleash the vitamin and antioxidant power in your vegetables. Not only will fats satiate you and nourish your brain, fats unlock the potential for your body to use the vitamins in those veggies. If this your first time linking up with us, read our Blog Link-Up Guidelines before including your link below.
This week I shared a delicious chocolate snack cake made with leftover oatmeal and whole wheat – a cake worthy of serving for breakfast! Weeding Out Wheat is a simple, scientific, faith-based guide about why it is good to cut wheat from your diet.
One study done at the University of Texas Health Science Center found a correlation between the amount of diet soft drinks consumed and increase of the waistline. In fact, a Taft University study says that 100% fruit juice won’t cause insulin resistance. I’ve used very minimal ingredients because we want the highlight of the dish to be the Vegetable. The best quality soy sauce is fermented in a traditional manner, doesn’t have artificial colours or flavours and no added MSG. So start adding a little bit of apple cider vinegar into your cooking or mix 1tsp of apple cider vinegar with warm water, drink it prior to your meal or in the morning.
If you cut out vegetables because they’re high in carbohydrates you are making a big mistake. Though some dieters shy away from them because of their high starch content, root vegetables deliver high doses of fiber and folate that help you feel full. Trying to eat as many organic non-GMO foods as you can afford is pretty much a no-brainer for most people too.


Many vitamins, including A, D, E, and K that are found in your fruits and vegetables are fat soluble. A diet of vegetables alone with no fat will often leave you feeling hungry and unsatisfied. You may think that it is not enough, but even a 4% reduction of visceral fat will significantly affect your overall health.
If you really cannot eat that much vegetables or fruits, you can take a fiber supplement, although it will be more expensive and not quite as tasty.
According to a study conducted at the University of Bristol in the UK, it stimulates fat cells and this makes the body less insulin-sensitive. They found that over 10 years, regular diet soft-drinkers increased their waistlines 500% more than non-drinkers! Yes we do need to reduce the amount we eat in a day to lose weight (assuming they are mainly high calorie junks or calorie dense food which led to weight gain in the first place), but NO, do not reduce the amount of vegetables you eat. All fruits can help get you through those rough times when you’re craving something sweet but don’t want to blow your diet. Not only people who are diet conscious choose eating vegetables but people who are trying to lose their weight opt for this diet mode.
You will get fed up of eating the same vegetable while eating variety will lead you to eat more.
If you are not getting adequate fat when you eat your vegetables, your body simply can’t use these vitamins. Fructose not only gives the fat cells extra energy to store, but actively stimulates the process. You are not required to follow a strict vegetable only diet but you can simply increase the intake of vegetables. Vegetables should be the largest portion in your meal and the best part is, you don’t have to count the calories.
They are extremely low in calories, high in fiber, hence tricking the stomach to feeling full and it’s almost impossible to overeat vegetables. Remember that by this you will still enjoy your meal because the dish will remain the same.



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