Healthy balanced diet plan example,lose weight fast new zealand 0800,i need to lose weight and fast please help me - Step 2

For hundreds of years, those three words were the only spine health advice most people ever received. While those are still words to live by, care of the spine has evolved well beyond good posture and lumbar support car seats. Everyone says you can injure your back if you lift heavy items, and you should listen to them. When picking up something from the floor, never bend at the waist to reach for it; instead get as close to the object as you can by kneeling down on one knee, and pick it up slowly. Always stand with one foot slightly in front of the other to take the strain off your lower back.
You spend about a third of your life sleeping, so give your spine a rest in bed and avoid sleeping on your back. Most people sleep on their sides, a healthy position for your back if you keep a firm pillow between your knees as you drift off to sleep. If you’re overweight, your spine has to work harder, so the closer you are to your ideal weight the less pressure there is on your back.
A proper exercise routine will not only strengthen your back, but also help you lose weight. Here is my simple, healthy meal planning system which you can easily adapt to suit your own requirements.
Sample of a mainframe checklist you can create, to jog your memory when doing up your weekly list. Serena Williams- A Healthy Diet For The Gold sumitaThomas25 Jul 2012Two time Olympics gold medalist, Serena Williams is focusing on her diet to help her perform her very best this time around.
A diet that contains 55% – 65 % of carbohydrates, 20 % proteins and 10- 15 % fat is the best plan for a tennis player.
Carbohydrates- This is the food source that the body is able to breakdown to give energy in the most efficient manner. Proteins- The main function of proteins is to help in repair of the muscles that have worn out during a game and are vital for every sports star. Fats- Like all other nutrients, fats are also needed to perform many important body functions.


Fluids And Electrolytes- As tennis involves continuous movement, fluid loss through sweat is very high. Stimulants and anabolic steroids are some of the banned supplements according to the International Tennis Federation.
Even though she does not like eating breakfast, she understands the importance it has in a healthy lifestyle.
She always combines proteins and carbs in her pre match meal such as a turkey sausage with baked potato. Serena knows the benefits of balanced diet and eats small portions that include baked lean meat like chicken and fish along with a bowl full of steamed vegetables. Lately, she has been reducing her intake of meat and eating more raw fruits and vegetables.
Serena Williams is very determined to eat balanced on most days, but she does indulge in a cherry pie. Orthopedic doctors confirm that approximately 85% of the population suffers from spinal pain at some point; the other 15% have probably never tried to lift anything heavy.
Twisting is the most harmful movement for your spine, and twisting your body while lifting makes it twice as dangerous. There is less strain on your back if you push it, and you should use your legs to push rather than your back or upper body.
If you strain to reach for something on a high shelf, you may injure your neck and shoulders, as well as your back. Don’t lean forward for long periods of time, as this will weaken your lower back muscles and likely lead to pain. Keep your head up and your shoulders back, and don’t forget what your Mom told you: sit up straight! Whenever you lie on your back, place a pillow under your knees, which will greatly ease the pressure on your spine. The biggest strain on your lower back is a paunch, so lose the potbelly before it damages your back muscles, ligaments and tendons. However, before beginning any exercise program be sure to consult with an orthopedic doctor, particularly if you’ve had back problems in the past.


She is an athlete who has managed to keep herself fit despite all the hours put in the game and during regular training.
Any lesser carbohydrate will deprive the muscles of the most important fuel, glucose which can affect performance drastically. Unrefined and non processed carbohydrates are rich in fiber which helps release glucose slowly, making them better than simple sugars and refined foods.
Without fats, the vitamins that release energy from the body cells will not be able to do their job and the player will feel weak and lethargic. The fitness and stamina of tennis players depend largely on their nutrition levels and they need to eat a high energy diet that has proportionate amounts of carbohydrates, proteins and fats. A low carbohydrate diet may be popular but is definitely not recommended for a tennis player.
Whole wheat pasta, multigrain breads and cereals provide the bulk of the carbohydrates in the diet.
Protein rich beans and lentils can be obtained from plant sources while eggs, poultry and red meat from animal sources.
Based on many research studies, it has been determined that a carbohydrate based drink enriched with electrolytes is better to consume during a match when compared to plain water. This blog will look at the diet that Olympians like Serena Williams need to follow to be in top form and give it their best shot.
Female players need to give extra attention to minerals like iron and calcium as a deficiency can weaken bones and cause tiredness. Before and after the game, the concentration should be on sufficient sodium rich beverages to prevent heat cramps which can be quite painful. I also plan what I am going to cook ahead to freeze for next week and so make sure I buy extra food for that too when I do my shopping.



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