When it comes to eating less, it helps to keep the evidence intact. A study found that graduate students ate fewer chicken wings when their bone-filled dirty plates were kept in front of them than when remains of the eaten grub were removed. Study authors believe that if you see what you’ve consumed, you’re much more likely to refuse extra helpings. with portion control a major part of dieting success, seeing is believing when it comes to cutting calories.
While some sodium is needed by the human body and, along with potassium, is responsible for proper nerve transmission and fluid balance, recent research suggests Americans need to curb their salt intake.
Foods highest in salt are processed meats, salted pretzels and chips, breakfast cereals, processed cheese spreads, smoked meats and fish, pickles and sauerkraut, canned soups and soup mixes, packaged meals, salad dressings and sauces.
LOW SODIUM FLAVOR SAVERS,
GIVE THESE CONDIMENTS A TRY
Sodium per 1 Tbsp. serving
Compare to
The American Medical Association (AMA) and the American College of Sports Medicine (ACSM) have partnered to create the “Exercise is Medicine” program. This program encourages physicians to advise patients to incorporate at least 30 minutes of exercise and 10 minutes of stretching and light weightlifting into their routines five times a week. The AMA will provide physicians with “physician kits” that contain materials such as prescription forms and referral forms and basic exercise information regarding specific health conditions and details on how to choose a health club and trainer to help get patients started.
1. SPREADS (Margarine)
TIP: Look for soft tub margarines, which contain lower amounts of trans fats, and use sparingly.
2. PACKAGED MIXES (Cake, pancakes, etc.)
TIP: Look for reduced-fat options, or make baked goods from scratch.
3. SOUPS
TIP: Make your own soup, or buy reduced-fat options.
4. FAST FOOD (KFC, Burger King, Wendy’s)
TIP: Skip fast food, especially the pies, biscuits and fries.
5. FROZEN PREPARED FOODS (Chicken pot pies, macaroni & cheese, pizza)
TIP: Stick with baked and broiled items without sauces and crusts, or make your own.
6. BAKED GOODS (Cookies, cakes, pies, doughnuts)
TIP: Make your own low-fat versions at home.
7. SNACK FOODS (Most fried chips and crackers; read labels)
TIP: Try pretzels, baked chips, pita chips, fresh fruit, yogurt and trail mix.
8. BREAKFAST FOODS (Cereal bars and high-fat cereals)
TIP: Try whole wheat toast, yogurt and low-fat cereal with skim milk.
9. TOPPINGS AND DIPS (Non-dairy creamer, whipped toppings, gravies, bean dips and salad dressings)
TIP: Stick with oil, vinegar and herbs on your salads; non-fat milk in your coffee and make your own dips and gravies.
1. Aerobic fitness by burning fat and improving your cardiovascular fitness
2. Anaerobic fitness by offering short, intense bursts of activity during a point followed by rest, which helps muscles use oxygen efficiently.
3. Ability to accelerate by providing in sprinting, jumping and lunging quickly.
4. Powerful first step by requiring anticipation, quick reaction time and explosion into action.
5. Speed through a series of side-to-side and up and back sprints to chase the ball.
6. Leg strength through hundreds of starts and stops that build stronger leg muscles.
7. General body coordination since you have to move into position and then adjust your upper body to hit the ball successfully.
8. Gross motor control through movement and ball-striking skills that require control of your large muscle groups.
9. Fine motor control by use of touch shots like angled volleys, drop shots and lobs.
10. Agility by forcing you to change directions as many as five times in 10 seconds during a typical point.