BASIC WEIGHT MANAGEMENTThe perfect diet should be combined with a healthy weight management or activity program. Weight management may conjure up that dreaded "exercise" word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones? everywhere. No pain no gain, right? Wrong. Instead, replace the word "exercise" with "activity" and incorporate this in your daily routine.

And a general rule of thumb for guidelines about "activity" would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity

daily. Individual activity goals depend upon each person? health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.

In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased "brisk" pacing.

Even if you can? get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action.

Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team. There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies. OVERALL FOOD HEALTH VALUESNow let? take a look a the basic food elements in your perfect dietary plan; fruits and vegetables group, bread, cereals, rice and past groups, meats and beans group and dairy group.

Each has different characteristics or helpful nutritional value for your dietary needs. Fruits and Vegetables? Fruits have very little if any protein and fat. Instead, they have carbohydrates, generally fruit sugar or fructose and glucose. As Florida commercials tend to announce, fruits offer us vitamins, C and B to be exact, as well as potassium, fiber and other nutrients.

While the sugar helps with maintaining blood sugar levels, vitamins and other nutrients help ward off sickness and disease, and fiber is important for waste disposal from the body. Here is a peek at some fruits and their relationship to the perfect diet. Apples? These help cleanse the system and aid lungs, and have been used as laxatives, for fainting, melancholy and palpitations.

Apples have been known to help people with diabetes, heart disease, cancer and high cholesterol trouble. Apricots? These offer beta carotene and potassium. They aid in adding moisture to the body, especially the breathing and throat areas. Apricots have been known to help fight cancer and high blood pressure, prevent night blindness, aid those with stomach and lung cancers, low energy and elderly with mental depression.

Bananas? These have been noted to help with intestinal and lung problems, ulcers and constipation, mental alertness, and increasing energy. They also help people with diabetes, high blood pressure, heart disease risk, blood sugar level maintenance, and the elderly with confusion. Berries? A variety of berries has been noted to help with varicose veins, menstrual problems, premature graying, joint ailments, insomnia, liver, spleen and pancreas problems.

They also help reduce cancer risk and aid with rheumatoid arthritic solutions, weight loss issues, stomach and colon cancers. Citrus Fruits? Oranges, tangerines, kumquats, lemons, limes - -help with stomach and colon trouble and with anemia and infections (like scurvy) and colds.

They are also help people with cataracts and the prevention of colon and stomach cancers. Figs? These work as laxatives and have been known to help with the treatment of boils and anemia reduction, and the prevention of osteoporosis. Grapes? Grapes are associated with cleansing the body and to help with water retention, urinary issues, jaundice and hepatitis. They are also associated with the healing of rheumatoid arthritis and aid with mental confusion / depression, especially among the elderly.

Mangos? Mangos are noted to aid in the prevention of anemia and the strengthening of the immune system. They also have been used to help with fighting off infections and tumors and the prevention of cervical cancer. And they help with the heal of diarrhea, sweating and mental alertness.

Papayas? This is a great source for vitamin C and is also noted for helping with male fertility, with aiding white blood cells among the elderly, with intestinal treatments and with cancer prevention. Pears? Pears have similar characteristics as apples. They provide moisture for the body, are slow to digest and have fairly little allergic responses reported. They have also been used to help with coughing, diabetes, cholesterol levels, dryness in the chest cavity, skin injuries, introducing babies to food, staving off hunger and boosting brain power.

Pineapples? Their juice helps with digestion, dissolving blood clots (related to thrombosis) and healing wounds. They have been known to help with cancer prevention. Prunes? Help with iron deficiency and constipation. Prune puree can act as a substitute in dietary cooking to lighten the fat low, working in place of butter and margarine.

Now let? look at some veggies. Again low in calories, vegetables are also high in fiber content, vitamins and minerals, with little to zero protein and fats. Check and see how some veggies affect your perfect diet. Artichoke? Artichokes have been known to aid liver disease, kidneys and gallbladders.

They also help with large intestinal problems, skin and bowel cancer prevention, high cholesterol and hepatitis. Asparagus? Great source of some vitamin B, this veggie helps with water retention with regards to kidneys and menstrual issues, cataracts and lung problems (some bronchitis, tuberculosis). Avocado? Great source for vitamins E and some Bs and oil, avocados help with the immune systems in elderly people.

They also aid the liver, lungs and intestines (ulcer treatments), infertility in men and Parkinson? Disease. Broccoli? This has been noted to help with anemia, eye disorders like near-sightedness, and infections, especially childhood ones like measles. Broccoli has also been known to help counteract the effects of cigarette smoke and aid in many types of cancer prevention.

Cabbage? Cabbage has been used to help with lung and digestive disorders, ulcers, wounds, joints, mastitis and acne. Is has been reported to help with breast and prostate cancers, bacterial infections and heart disease prevention. Celery? This is helpful for those with high blood pressure, for those with rheumatoid arthritis and for calming, not only with the liver but with stress and anxiety as well.

Celery is also used to help with stomach, pancreas and spleen troubles, acne and canker sores, burning urine and eye inflammation. Legumes? These seed pod products help with the reduction of heart disease risk and help with the healing of some cancers, blood sugar level maintenance and iron / calcium maintenance in the body. They also aid people with anemia and diabetes. Mushrooms? These help white blood cells in the immune system, help fight some cancers and heart disease and may help in the prevention of clotting, by blood thinning.

Onions? They have helped with heart disease prevention, bladder (and other) cancer, and circulatory problems. They have also helped in healing swelling from bug bites and bronchial inflammations. And onion tea is said to have sedative qualities. Potatoes / Other Roots? These root veggies are associated with the prevention of different cancers, the prevention of blood clotting related with heart disease, and with protection against inhaled nicotine (via smokers).

Carrots further aid in stomach and lung cancer care, food poisoning healing, iron deficiency, sexual problems and night blindness. While beets help reduce heart disease risk and spina bifida (with pregnant women).

And they help with high blood pressure care and muscle replenishing. Pumpkins / Squash? These have been known to help with the prevention of prostate cancer and the reduction of heart disease risk. They also aid in healing cataracts / retinal and lens damage in the eye and with the flu and colds. Soybeans? These help with osteoporosis risk reduction, lowering blood cholesterol levels, and prostate and breast cancer reduction and prevention.

Soybeans have also been known for helping the spleen, blood and pancreas, and increasing milk production in breast-feeding women. Tomatoes? These help in the reduction of heart disease, the healing of prostate and other cancers, and with the aging (both mentally and physically) process. Bread, Cereals, Rice and Pasta? Cereals are considered staple foods.

Depending upon the country, weather, region, etc. , popular varieties vary; corn, barley, oats, wheat, rice, millet. Grains mainly give the body carbohydrates (mostly starches), some fiber, protein, vitamins (mainly Bs and E) and minerals. Here is a peek at some foods in this category. Bread? This major energy source offers the body lots of nutrition, protein, calcium, iron and B vitamins.

Breads help reduce risk of infertility in men, anemia, heart and spine problems, osteoporosis and colon cancer risk. Historically, bread was prescribed as nature? way to aid in colonic irrigation. Corn? Corn may be able to help with spina bifida risk in babies. It helps with heart disease and colon cancer prevention. Popped corn can be a great diet food, depending upon the oil and additives (like butter) used.

Corn silks have been used in diuretic teas to help with high blood pressure, gallstones, kidney stones, water retention, and urinary problems. Oats? Oats are known to help with skin problems and in the treatment of depression, anxiety and insomnia. The saponins, B vitamins and alkaloids in oats aid with mood-lifting. Some forms of oats also work as antiseptic and heart disease treatments, help lower blood pressure and with weight reduction (cause full feeling and digest slowly) and are popular on diabetic menus.

Rice? Rice has been used for the healing of depression, for reducing colon cancer risk, for reducing cholesterol levels and blood pressure. It offers quick energy for the body, helps calm the stomach, is good for poor digestion and diarrhea, and helps fight celiac disease.

Rice cakes are great substitutions for dieters, replacing breads. Wheat - This traditional kidney toner help with the reduction and prevention of colon and breast cancer, blocking of the arteries and heart disease. Wheat also aids in mental functions including focus and calmness. Many pastas are made from wheat and in this category. They offer carbohydrates, fiber and B vitamins to the body.

Meats and Fish - Meats are a source of protein and iron. Mainly fat content needs to be of concer with regards to perfect dietary planning. And leaner meats are becoming more readily available; lean hamburger, buffalo, emu and ostrich. Fish, also good protein sources, help reduce heart disease risk, inflammation and blood clotting. Fish? Oily fish have been known to help with bone density, to relieve psoriasis and rheumatoid arthritic pain, and help prevent heart disease and anemia.

Shellfish helps with male fertility, brittle bones, weak muscles, weight loss and the prevention of cancer. Meats? Aid male fertility, build body tissue, nervous system damage and maintenance and help with the prevention of anemia and osteoporosis. Gamebirds / Poultry? These foods help enhance concentration and mood.

They also aid in the prevention of anemia and depression. And for those with allergies, turkey and chicken are noted at rarely causing allergic reactions. Dairy? Dairy products help in the prevention of tooth decay, protein deficiency, loss of energy, high blood pressure, bone fractures, osteoporosis, rickets and some cancers including colon. Georgette Pann: BS health/Physical Ed.

, Physical Therapist assistant, ACE Certified Personal Trainer, IFA Certified Sports Nutritionist. Owner of NutriFitness for Online Personal Training and Diets. For more information visit her website Http://georgettepann. comShe has 15 years experience in the Health and Fitness field with expertise in woman's fitness,weight loss/nutrition, bodybuilding and post rehab. She is also profiled in the E-Book "Fit Over 40" http://allyourstrength.

com/fof/gpfof. html

Author:
Georgette Pann