Eating Right is Easier With Exercise

Regular activity can lead to a healthy diet.You can shape your eating to support your busy life.By Lambert Hochwald.

REMEBMER TRANSFER? SOME bus and subway systems still have them: That slip of paper that gets you another ride or two.Exercise somes with a transfer as well actually,it’s called the transfer effect. The concept is simple: Start one good habit,and it carries over to other aspects of your life and behavoirs. When you begin exercising,research suggests you’re much more likely to start eating better — and yout heart,health and waistline all benefit.

“I think people who are succesful in chaning one healthy behavoir start to think ‘I changed this habit; maybe i can go to that one,’ “says David Lohrmann, Ph.D., professor and chair of hte department of Applied Health Science at Indiana University.A 2013 study at the Stanford University School of Medicine showed that people who altered their exercise goals and diet regimens at the same time were more successful in sustaining those changes than people who focused on diet and exercise individually.

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If eating healthy food is easier, then choosing the foods that will support your new exercise habit makes the most sense,Keeping your energy up and your metabolism humming will help you get out the door for those early-morning walks. While your genetice determine your metabolism’s natural pace and your energy,you can jackit up a bit, according to Janet Walberg Rankin, Ph.D., a professor of nutrition at Virginia Tech University. There are three key ways to keep your energy high and your colorie burn ticking.

FAST FACT

Keep your healthy foods in sight and put the cookie jar in the dark recesses of your cupboard.Cornell researchers found that we consume twice as much of the food that’s in front of us–or is easily reachable–than food that is hidden away.And that’s true whether it’s junk or healthy.

“START ONE GOOD HABIT.AND IT CARRIES OVER TO OTHER ASPECTS OF YOUR LIFE AND BEHAVOIRS”

Put B VITAMIN–RICH FOODS ON YOUR PLATE

Cells throughhout your body depend upon a variety of B vitamins- B1,3,5,6,12–when they’re converting fat,carbohydrates and protein into energy.Keeping planty of fuel at the ready is vital to a smoothly functioning system.When people fall short on B Vitamins,Keep your B vitamin supplies stoked with food (supplements can deliver too much), and your metabolism and energy will be at their peak. The best food sources of B vitamins include fish,poultry,eggs,spinach,asparagus,broccoli,melons and beans.

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SNACK ON MAGNESIUM

Not the actual mineral,but on nuts,which are loaded with magnesium. Nearly every metabolic function in the body—your heart,lungs,nerves,muscles,liver,glands and digestive systems—requires magnesium to get the job done. The hitch here is that Americans often fail to get enough.We typically fall 100 milligrams a day short of the government recommended 320 mg for women and 420 mg for men. The leafy greens and beans you’re eating to boost your B vitamins will get you about 80 mg of magnesium. But a handful of almonds,cashews or peanuts will add another 75 mg to your magnesium total.

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SPICE UP YOUR LIFE

Anytime your body temperature rises–through exercise.fever or eating spicy foods—that’s an indication that your metabolism is speeding up Penn State University researchers have found that when ou eat hot peppers as part of a meal,your metablosim can increase by as much 20 percent.Although the boost is short-lived,adding hot sauce or peppers to your meal is relatively painless compared to exercise or running a fever.There’s another advantage: Pordue University researchers have found that a little spice in your meals will help carb your appetit.That’s not a only advantage, says Mitchell Blume, R.D a registered dietitian in Seattle,”After consuming nutritious food following a workout,you are able to feel the beneficial effects and crave more good food”.

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