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The term "wellness" is one of the most common buzzwords in the health and fitness these days. Wellness describes the overall health of mind and body that result in an optimal sense of well-being (Dunn). Dr. Halbert Dunn first introduced the term in the 1950 `s. In his book, High Level Wellness, Dr. Dunn defined wellness as a state of "mode of functioning which is oriented toward maximizing one's ability to function in their environment," summed this up, simply stating that it is a combination of things that "will to life ". Over the past few years, with skyrocketing health care costs and aging population, the concept of wellness and holism is spreading throughout the organization across the country.
Dr. Dunn wellness concept is based on the belief that all individuals take responsibility for their health and welfare for the proper maintenance of your personal fitness, weight, stress level, and so on (Dunn). Although there are many dimensions of wellness, one that will be discussed in this article is the weight management (body composition). In parts two and three, we will address physical fitness and stress management.
Weight Management
adverse health implications of the leading life that makes becoming overweight is well documented. Unfortunately, it can be difficult for many dieters to determine exactly what methodology to use with so much conflicting information and marketing hype dialog control weight loss. Of course, everyone is looking for an easy way out. So, people have become "sitting ducks" for fad diets and diet products industry. The need for honest, practical information about nutrition and exercise becomes painfully obvious when we analyze the diet and weight loss industry track record.Industrija is a multi-billion dollar business that affects the behavior of consumers around the world (yoke et al.). However, the industry as a whole has five years the failure rate of approximately 95% (yoke et al).. The bottom line is the fad diets and weight loss tricks do not work over the long haul (Kosich). Although many of the commercial diet plans are effective in helping people lose weight during the first few weeks, research indicates that only about 3% of individuals who use fad diets, and / or maintain your weight loss supplements weight loss (Kosich). In fact, most participants actually weighs more than at the beginning of your program within twelve months from the completion of the program.
The fact is, there are no miracle pills, shakes, or diet plans that people will magically lose weight. Weight loss is achieved by simply creating a consistently moderate deficit between calories vs calories used by the body. In other words, eat less calories than your body uses in one day. It requires a lifestyle change. Not a "quick fix" programs (Clark). The word "diet" is something to avoid. "Diet" program is usually associated with something that will be temporary and would restrict certain types of food. This type of plan is almost always successful in the long run (Kosich). Establishing healthy eating habits are the product of making a commitment to change.
Improving your food choices and controlling portion sizes are two fundamental changes that need to be addressed. Nobody eats a perfect diet 100% of the time. It is not necessary or desirable for you to expect your daily meal plan will be perfect either. There should always be some flexibility to allow yourself to enjoy eating at restaurants or go to parties. With a little planning, you can get a meal that can be both satisfying and nutritious.
Weight Loss Planning
1 Establish a realistic goal
2 Set a time frame for achieving the goal of
3 Sensible diet plan according to the pyramid food guide and enlist the help of a registered dietitian.
4 Learn how to change your eating habit and learn to cook and make meals healthier.
5 Increasing physical activity
6 Learn how to handle stress without using food as a reward
7 Avoid restrictive diets! Lowering your calories too much is not only unhealthy it is also counter productive. Ultra low-calorie diets slow the BMR (metabolic rate ).
8 Changing attitudes about food. "Food is fuel," but his real goal is to meet the nutritional needs of the body.
(Klein), (Clark)
nutrient Basics
There are six essential nutrients that support your body needs energy and support growth and tissue repair: Carbohydrates, proteins, fats, vitamins, minerals and water. (Clark)
does not meet basic food needs will ultimately have a profound impact on those physical and mental abilities. Inadequate nutrition also increases our risk for various diseases. All living organisms need quality nutrition to grow and function (Beers et al ).
Carbohydrates are the body's primary energy source. There are two main types of carbohydrates: simple sugars (fruit, juice, sucrose, etc.) and complex carbohydrates (sweet potatoes, potatoes, bread and pasta). Carbohydrates contain four calories per gram, and should account for about 60% of your daily calories (Clark ).
Proteins are used by the body to promote growth and tissue repair. Low-fat protein sources include chicken, grilled, baked white fish, egg, roasted turkey breast, and beans. Protein has four calories per gram, and should account for about 15% of your daily calories (Clark ).
Fats are a necessary part of a healthy diet. Fats are responsible for energy production (especially long-term energy), transport fat-soluble vitamins, insulation and protection authorities. Fats have nine calories per gram, and it is recommended that 20-30% of your daily calories come from fat (Clark), (Beers, et al)
It is desirable to reduce the fats that are high in cholesterol such as whole eggs, bacon and whole milk products. In addition, hydrogenated oils (trans fatty acids) should be avoided (Klein). Trans fatty acids are found in many commercial peanut butter, biscuits, margarine and spreads.
Water contains no calories, but it is probably the most important nutrient in our prehrani.Tijelo is composed of about 60% water (Baechle). A person can survive for a short time without water. Water keeps us hydrated, cools the body, carries nutrients and removes toxins (Beers, et al), (yoke et al.). We get our water supply from both liquids and many foods that we eat (especially fruits and vegetables). The body does not store water, therefore, it should be replaced daily. It is recommended that sedentary adults who live on average consume about 64 climate ounces of water every day. Obviously, if you are active and / or live in a warm climate, you will need to consume more. Furthermore, it is recommended that individuals who participate in a powerful, long-term exercise such as marathon training, consume about 500ml of fluid every thirty minutes during the exercise period (Baechle ).
a better choice
In my book, is an ideal first step towards a better choice to start with five dietary adjustments:
1 Avoid fast food.
2 Do not eat vending machine food (Candy, Chips & Sodas ).
3 Grill, bake or broil instead of frying.
4 Drink calorie free drinks instead of soft drinks and juices.
5 Avoid alcoholic beverages.
If you can workout these five points, you will be well on your way to making an excellent choice of food. Instead of getting into a lot of technical information on food choices, I think it is useful to focus on the basics. For example, here's the nutritional breakdown of popular, large, fast-food hamburger:
About 1060 calories
about 69 grams of fat
about 1540 mg. Sodium
about 27 grams of saturated fat
The above statistics (Johnson et al .)
1060 calories is almost the whole day of calories for many people! In addition, 1540 mg of sodium is about 65% of daily sodium intake (yoke et al.). Needless to say, it would be much better to chicken or turkey sandwich with fresh ingredients at home and pack with you to work. In this way, you can control how ready and what kind of spices, salt, and oils are added.
Sugar is mainly consumed more nutrients in the American diet. Although the body requires small amounts of simple sugars for "quick" energy, he has developed a deserved reputation as one of the "bad for you" foods. This is due to the massive consumption of sodas, candies, sweets, drinks and juices, the average American gets far more sugar than necessary (Klein). In fact, many people could reach their ideal weight simply reduce the amount of juices that are konzumirati.Prosječna 20oz soda has a whopping 304 calories, with varying amounts of caffeine (Johnson et al .).
Serving Size
my ability to successfully modify their past eating habits is the single biggest predictor of success in weight loss / weight management program (Kosich). Among the most important changes you can make the proper control your portion sizes. Since 1950 the typical fast food meal has more than doubled in calories (Johnson et al.). This is mainly because most of the sizes that are served today. Unfortunately, this has led people to adopt examples of restaurants serving sizes on your desk at home. This combination is more than likely the most important factor in "obesity epidemic" that we are experiencing in our country. I find it funny to see so many people in the media examination of the sources of obesity, as it is such a secret. I do not think that it is difficult to see a pattern that has developed in our society. People have become progressively less active over the past 100 years, while continuing to increase the average daily calorie intake. This is definitely a formula for all the weight.
Below is a simple guideline for serving size:
Breads and cereals: 1 slice of bread, half a roll (about the size of ice pack), ½ cup of rice (about the size of a cupcake), ½ cup of pasta
Fruits and Vegetables: ½ cup (about the size of the lamp)
Meat, poultry: 3 ounces (about the size of a deck of cards)
Milk: 1 oz. cheese (about the size of 4 dice)
fats, oils, sweets use sparingly (one serving is about the size of a thumb)
NHLBI 2006 (Food Serving Size Card)
Another source of confusion about serving size of our current food labeling system. Food labels can be confusing and misleading. No, it's in your best interest to make sure you understand how the portions of food you buy. Many products, especially snack foods, come in a package that seems to be one serving. However, when analyzing the inscription, May you be surprised to find that some small bags of potato chips contains up to three meals. So make sure to read labels. Food labels contain so much information. How do we know what they mean? Here are some common code requirements. Keep in mind that all values are given "per serving ".
Calorie free: fewer than 5 calories
low-calorie: 40 calories or less
fat free: less than ½ gram of fat / serving
low-fat: 3 grams or less
reducing fat: at least 25% less fat than the regular items
Sodium free: less than 5 mg of sodium
low sodium: less than 140 mg of sodium
High Fiber: 5 or more grams of fiber
NHLBI (Read Food Label), (Klein)
Remember, a safe and effective weight loss is about ½ - 2 pounds per week for most individuals. If you have lost more than that, chances are you also lose a significant amount of water and muscle, and (Kosich ).
Using a scale as its primary measure of success can be very deceiving. This is especially true if you are including resistance training into your program, which will cause weight gain lean muscle. Exercise and strength training will more than likely affect the number you see in the rankings. Perhaps the best measure of your success is the way you look in the mirror, or the way your clothes fit (Kosich). As a rule of thumb, you should weigh on the scale of not more than once a week. Your scale can not tell muscle mass from fat mass and BMI without tickets are not very useful in determining changes in body composition. So, keep in mind that "inch loss" will usually exceed "pounds lost" (Kosich ).
When you do check your weight every 1 -2 weeks be sure to weigh on the same level, with the same amount of clothes, and at the same time of day. This will provide a more accurate comparison. It can also be useful to keep a diary, which contains detailed information such as how you feel, how fitting clothing, physical activity, and how you look.
As mentioned earlier, your ability to modify your past habits will be the greatest predictor of their potential for success in a weight loss program. Planning menus, shopping lists, and keeping a written record of your food intake are some of the most valuable changes in behavior that you can learn. Studies have shown that people who keep a written record of their diet are more likely to continue to successfully manage their diets (Kosich ).
always remain aware that the formula for weight loss is simple: all calories consumed more of the body's daily requirement is stored as fat. Weight loss is all about creating a consistent modest calorie deficit, where you'll burn more calories than you consume (Clark). The ultimate goal is fat loss, not just weight loss. So be safe, methodical approach instead of dieting fads and schemes and you will reap lifelong benefits.
Always consult your physician before beginning any exercise and diet program.Informacije presented here in no way intended to substitute for medical advice.
Reference - Wellness Part I
Dunn, Halbert. High Level Wellness. Third ed. R. W. Beatty, Ltd., 1967. (Dunn)
Clark, Nancy. Sports Nutrition Guide. Second ed. Brookline:. Human Kinetics, 1997
(Clark)
yoke, Mary and Laura Gladwin.Vodič for personal training. Third ed. Sherman Oaks:. AFAA, 2003
(yoke et al .)
Klein, Keith. Weight Control for Young America. First ed. Wilsonville:. Book Partners, 1999
(Klein)
"Wellness (alternative medicine)." Wikipedia, the free encyclopedia. Internet Resource 2006th
Wellness (alternative medicine ))
Townes, Dwight. "Wellness: an emerging concept and its components." Individual Psychology:
Journal of Adlerian Theory 40.4 (1988).
(Townes)
Kosich, Daniel. Get real: Personal Guide to Real Life Weight Management. First ed. San Diego: IDEA, 1997
.
(Kosich)
Sol, Neil and Laura Gladwin.Emerging Occupation: fitness expert. Sherman Oaks: AFAA, 1996
.
(Sol et al .)
Baechle, Thomas, ed. The basics of strength training and conditioning. First ed. Champaign:. Human Kinetics, 1994
(Baechle)
Beers, MD, Mark, and Thomas Jones, MD, ed. Merk Manual of Health and Ageing. Whitehouse Station. Merk and Co., Inc., 2004
(Beers, et al)
Johnson, Sharon, and Ruth Litchfield. "Soft drink components make a difference." Iowa State University Continuation of May 2004. December 2005.
(Johnson et al .)
"Food Serving size card." "Read Food Label" 2006. National Heart, Lung and Blood Institute
2006th 29 January 2006.
(Food Serving Size Card) (Read the food label)
By Douglas Galligan
