Abasto Magazine

English Bonus By: Meriterese Racanelli,MS, R&D FoodScientist/Nutritionist, NovelResearch.org, National Hispanic Medical Association & Goya Foods. P oor eating habits and sedentary lifestyle can have a negative effect on weight, heart and overall health and how the body utilizes calories. January is Weight Management Season, February is National Heart Health Month and 2016 is the International Year of the Pulse (dry beans, lentils and peas). So it's the perfect time to highlight these 10 positive fundamentals that can help people maintain good health and wellness. 1. CustomiZe Weight Gain & WEIGHT LOSS Weight gain can be a complex issue. Some people can gain weight due to medications, excess sodium intake, and other issues. So learn more about YOU and your personal needs, don't copy others, and talk with your physician and nutritionist before starting a weight loss program. 2. Don't skip meals (Balance blood sugar) The body (particularly muscles) needs calories and nutrients to function, so eating is necessary. But skipping entire meals is a bad idea. Not eating regularly during the day causes a disruption in blood sugar and insulin levels which can promote fat storage and lower the body's metabolism. The longer the body goes without eating- the lower the blood sugar drops. This can lead to fatigue and cravings, making it easy to overeat and gain weight. 3. HYDRATE- Drink water Staying hydrated is essential for proper function of the metabolism, muscles, brain, skin, heart, blood and for proper nutrient absorption. Drinking water has no added calories and the correct amount ensures the body can function effectively during exercise and avoid related health issues, lack of energy and feeling fatigued. 4. PORTION CONTROL Many people are consuming more calories, salt and saturated fat than their body needs. It's having a negative effect on weight and health. Research shows that over the years at restaurants and now at people's homes, portions sizes have increased. 5. Regularly eat pulses Pulses are dry beans, lentils and peas. Eating these foods is associated with greater nutritional intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults. 6. FIBER from fruit, Vegetables & grains Foods that are excellent sources of fi ber, like guava, beans, lentils, peas, oatmeal, etc. help the body feel full longer, provide important vitamins and nutrients, help promote good digestive health and can help healthy weight management. 7. GET SLEEP Having a good sleep schedule can help you keep the weight off. The right amount of sleep keeps your metabolism working properly and is vital for the muscles, skin, brain and healthy development. The average amount seems to be 7 to 9 hours of quality sleep. 8. Stay active According to research, people most successful in maintaining a healthy weight - were those who consumed appropriate calorie intake while continuing to do at least 30 minutes of moderate physical activity regularly for 4 to 6 times a week. 9. Walk FOR BUDGET FRIENDLY FITNESS If the gym or classes or sports are not for you – no problem. Walking briskly has shown to be the an effective tool in helping to maintain a physical activity program and one with lowest cost and negative impact on joints and the body. 10. KEEP TRACK AND WRITE IT DOWN A study published in the American Journal of Clinical Nutrition found that people who lost a signifi cant amount of weight and kept it off did so with the help of a food journal. 10 Healthier Weight and Heart Basics Sponsored by: 60 | | Enero/Febrero 2016 AbastoMedia.com

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