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October 10th, 2009
Lose Weight -Have Fun!
There is no single solution for everyone. People differ in many ways -goals, fitness level, age, metabolism, personal preferences. That’s why you should be skeptical of any system that claims to work for everyone -unless it’s a very versatile program that can be tailored to different people’s needs.
Despite differences, however, there are certain principles that apply to everyone. You may want to keep these in mind as you pursue your weight loss goals:
*** Don’t be in a rush. It probably took you years, maybe decades, to reach your present weight. You can lose as much weight as you need to, but don’t expect to do it overnight, or even in a month. What counts is making progress, no matter how gradual. Be wary of anyone trying to sell you instant solutions.
*** Don’t go to extremes. Your body may need to shed some pounds, but it still needs nutrition and a reasonable number of calories to keep you healthy!
***Stay Healthy. Remember that what you really want (or should want) is to look and feel better. Losing weight is an important goal for many people, but it should always remain secondary to good health and feeling good. If you ever have to choose between being healthy and losing weight, always pick good health.
*** Don’t be too hard on yourself. Negative self talk and low self-esteem do not help you to lose weight, they only make you feel bad about yourself. Accept where you are now, and remember to congratulate yourself on any progress that you make!
*** Have Fun! While this is not always associated with losing weight, there’s no reason you should have to suffer to feel better. Find physical activities that you enjoy that also burn calories. Search for healthy foods that you like. If your weight loss program is a drag and depressing to you, you’re unlikely to stick with it.
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Tags: lose weight tips
February 28th, 2010
The problem of obese kids and teenagers is a growing concern in America and other industrialized countries. While it used to be that going on a diet was something you didn’t worry about until near middle age, now we are finding that alarming numbers of children are overweight.
The causes of this are not hard to pinpoint. Today’s kids have easy access to junk food, and often lead mostly sedentary lives. Television, the internet and even constant talking on cell phones have replaced physical activity to a large extent. What can we do to help kids lose weight or prevent them from becoming obese?
Here are some tips that can help:
1. Encourage kids in any physical activities they enjoy, provided it’s safe of course. If at all possible, allow them to follow up on the sports or exercises they enjoy. You have to protect them, but sometimes parents today can be overprotective, which places kids at risk in different ways –such as getting fat! Make sure they aren’t suffering from nature deficit disorder.
2. Limit the amount of time kids, especially younger children, spend watching TV or on the computer. If you enforce a time limit on these activities, they are more likely to look for stimulation that requires some movement.
3. You can’t always control what your kids eat, but when you shop and cook for them, pay attention to labels and calories. Especially watch for foods that contain high amounts of sugar. Make sure there are healthy alternatives to eat around the house, such as fresh fruit, whole grain bread or crackers and peanut butter without added sugar.
4. Pack healthy snacks or lunches for your kids before you send them off to school. Try giving them trail mix or organic dried fruit or nuts. They may still sneak a candy bar or soda when out, but you can at least give them better options. They may even develop a liking for healthier treats.
5. Teach your kids that the best thirst quencher is always water, not soda, energy drinks or even juices (which are fine in moderation, but contain high amounts of natural sugar which do add up in calories if they are drinking juice all day long).
This is a good habit for the whole family to follow!
6. Remind kids that walking is still a great way to get from Point A to Point B. If you live in the country or suburbs, you may have to drive them to school or the mall, but encourage them to walk shorter distances. Take vacations where walking or hiking is part of the program.
7. For summers, look into sports camps or other activities that will encourage physical activity.
8. Start their day off right with a healthy breakfast. Avoid highly sweetened cereals. Try hot oatmeal, or natural, organic cereals with no added sugar. Yogurt, fresh fruit, eggs and multigrain toast are also options. Remember, breakfast is the best meal to consume high calorie foods. Also, a good breakfast will mean they aren’t as hungry in between meals.
9. Try to restrict eating to the dining room table, or wherever you usually consume meals. Eating in front of the television or computer is a good recipe for gaining weight. When children, or adults, get into the habit of munching wherever they happen to be, they can slip into a constant “grazing” mode.
10. If practical, get a dog that your children promise to help care for. A dog requires lots of exercise and walking, which is a good excuse for the kids to get out of the house and run around.
Tags: obese kids
February 1st, 2010
What is a low carb high protein diet? It sounds simple enough, but there are so many varieties of these diets around today, it can be quite confusing. The best known high protein diet is probably Atkins. The Atkins Diet is based on the premise that when you restrict carbohydrates in your diet, your body starts to burn calories much more efficiently. This allows you to eat what may seem like unlikely diet foods, such as steak, eggs and cream.
Then there is the South Beach diet, which is also a low carb diet, with some differences. The South Beach Diet is even more restrictive about carbs, and you are not allowed to eat bread, potatoes, pasta, rice or cereal for the first two weeks of the diet. After that, you are still encouraged to severely restrict these foods. The philosophy behind this is that after these two weeks, your body will lose its addiction to carbs and it will be easier to reduce your intake of them for the rest of your life. South Beach also incorporates contemporary knowledge about healthy vs. unhealthy fats.
Still another diet that might be put in the low carb high protein category is the Paleo or Caveman Diet. This is an attempt to recreate the pre-Agricultural Revolution, hunter-gatherer diet of paleolithic humans. This turns out to have many similarities with the South Beach Diet, though the names of the two diets would seem to suggest that they are complete opposites! The paleo diet also discourages most commonly eaten carbs and even grains. In this way, it’s the most restrictive, as in this case you aren’t supposed to ever return to eating carbs or grains. This means no bread, pasta, corn, potatoes or rice. What’s left? For protein, you can eat natural meat, fish and eggs. Technically, if you are on the paleo diet, you should not eat factory farmed meat, as this is not only full of artificial ingredients, but the cattle are corn-fed, which eventually finds its way into your body. The paleo diet is also big on fruits and nuts –the “gatherer” part of the hunter-gatherer formula.
Are these (and many other) low carb, high protein diets good for losing weight? We can cautiously say, probably, for most people. In most cases, you are doing your body good by giving up, or at least reducing, highly processed, sugar-rich carbs. When it comes to protein, there are differences of opinion. People with kidney diseases should not go on a high protein diet without consulting a doctor. The RDA (Recommended Dietary Allowance) of protein is 56 grams per day for men and 46 for women. Most high protein diets suggest aiming for 120 grams.
If you want to try a low carb high protein diet you may want to try one of the above-mentioned diets, or simply move in that direction at your own pace. Also keep in mind that any diet will be much more effective when combined with regular exercise.
January 28th, 2010
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Richard Louv was the first to identify a phenomenon we all knew existed but couldn't quite articulate: nature-deficit disorder. His book Last Child in the Woods created a national conversation about the disconnection between children and nature, and his message has galvanized an international movement. Now, three years after its initial publication[Read More]
Tags: child, children, disorder, From, last, naturedeficit, saving, woods
January 28th, 2010
Are you searching for a kids weight loss program to help your child shed some pounds? Unfortunately, childhood obesity is a rapidly increasing problem in America and other countries. In generations past, people tended to think of losing weight as a problem you started worrying about as you hit your forties, thirties at worst. Now children and teenagers are desperately trying to lose weight!
The explanation for this is not hard to find. First of all, despite all of the information about nutrition and the value of exercise, many people are not putting it into action. Children and adults alike are eating more junk food and getting less physical activity. This is a recipe for weight gain no matter how old –or young– you may be.
With children, the incredible number of electronic distractions enables them to lead very sedentary lives. Whereas throughout history, no matter where you went in the world, children ran around outdoors, today they can find all kinds of virtual stimulation by sitting in front of a computer. Virtual activity has replaced actual activity for too many kids. Combine this with the ready access to junk food that today’s children have and you can see why so many of our children are getting fat!
What can we as parents, or maybe other relatives, teachers or other types of guardians do to help children get healthier and lose weight? Here are a few tips that can get you thinking in the right direction.
*** Encourage them to play outside. This is getting to be a radical notion for many children and parents. With the lack of open spaces and safety concerns, many parents actually encourage their kids to be sedentary. There are still places to play that are safe and fun. Bring your kids to a park, a playground, the beach, woods, anywhere where they can run around. For more about the benefits of playing outside, see Richard Louv’s book, Last Child In the Woods.
*** Give them healthy snacks to take to school or before they go anywhere. Fresh fruit, vegetables, unsweetened fruit juices (though even these contain lots of natural sugar, so dispense in moderation), trail mix containing healthy foods like organic dried fruit and nuts, healthy energy bars (no added sugar, preferably made with organic and/or raw ingredients), vegetable chips instead of potato chips or pretzels are a few ideas.
*** Get your kids into the habit of using water as their main thirst quencher. Soda in any form is bad news. Fruit juice is certainly better than soda, but water is the purest beverage. It has zero calories and no sugar!
*** Enforce a “no eating in front of the TV or computer” rule. This kind of snacking is a habit that encourages constant eating without really paying attention. Adults, of course do this, too. You simply munch and watch, even if you aren’t hungry.
*** Read ingredients when you shop. Look for healthy, unsweetened breakfast cereals. The best breakfasts include hot oatmeal with fresh fruit, high protein foods like eggs or yogurt and, organic multigrain crackers or bread. Watch the sugar content in other foods, such as peanut butter, tomato sauce, canned foods, etc. You can find unsweetened varieties if you search.
*** Be sure to encourage your kids regarding any sports or physical activities they are enthusiastic about. Being on a team, learning karate, riding a bike or jumping on a trampoline are all fun, healthy and calorie burning activities.
Try to keep a positive attitude when you think about kids weight loss issues. Instead of lecturing or, worse, insulting them for being fat, encourage them to eat a healthy diet and exercise. Even better, be sure to set a good example yourself!
Tags: kids weight loss
January 24th, 2010
Many people have an ongoing battle with the goal of weight loss; muscle gain is another goal that is often related. The two are actually connected in that when you exercise, at least in a way that works your muscles, you will be both burning fat and building muscle. Of course, there is a little more to it than that or everyone who tried would be successful!
One thing that trips up many people nowadays is the search for a quick fix. This motivates some to try dangerous steroids and other drugs. While we cannot deny that these can give you some short term “success” -otherwise we wouldn’t be hearing of so many star athletes doing it- in the long run it’s definitely not worth it. After all, your health should be your main goal. This is far more important than being able to impress people with your great body for a few years –until the side effects start kicking in and you have serious medical issues.
Obesity is a major epidemic in America and other countries right now. Sadly, even many children and teens, through inactivity and a junk food diet are overweight. So programs that increase health and fitness, build muscle and help you to lose weight and burn fat are certainly in demand. But how do you find the best information on this subject?
Burn the Fat, Feed the Muscle
Burn the Fat, Feed the Muscle is the name of a program you may or may not have heard of. Created by bodybuilder, personal trainer and nutritionist Tom Venuto, it is dedicated to teaching people a healthy, all-natural way to quickly lose weight in the places you need to lose it and build strength and muscle.
What makes this system effective is that it takes into consideration your own body type. This is essential when making recommendations regarding nutrition and exercise. The exact same regimen will not work for everyone. The best trainers and nutritionists know this, and Tom Venuto is among them.
Here are just a few of the things covered in Burn the Fat, Feed the Muscle:
*** Why there’s so much conflicting advice on training and nutrition – and how you can save money by learning to instantly recognize marketing hype, false advertising, phony weight loss claims and B.S.
*** Why 95% of all diets fail…and the exact, detailed steps you must take to be in the successful 5% (and stay there!)
*** Why it’s physiologically impossible for conventional diets to ever work …unless you know this one simple, but amazingly effective trick! It’s a metabolism-saver for chronic dieters and it’s one of the first things I would teach you if you were one of my personal coaching proteges
*** The top twelve worst foods you should almost NEVER eat
*** The top twelve best foods you should eat all the time
*** How to break through any fat loss plateau – even if you’ve been stuck at the same weight for years! 10 fool-proof methods that work like magic every time.
*** Why dieting below your critical calorie level can slow down your metabolism and actually make you fatter in the long run! (and how to know when you’re in the danger zone)…also, the precise calculations for your optimal calorie level (it’s different for everyone – copy someone else and you’ll usually fail)
*** Why eating certain “good” fats can actually speed up fat loss and increase your energy levels… and precisely how much of them you need for optimal effects (it’s a fine line… eating too much fat really IS bad for you and really DOES turn into body fat!)
*** Why this one group of foods will rarely be stored as body fat (also… how to take maximum advantage of other highly “thermogenic” and “non-metabolizable” foods)
*** How to crank up your metabolism and turn your body into a food-incinerating, fat-melting human blast furnace! Easy metabolism-boosting techniques revealed!
*** How food manufacturers are getting away with murder by lying to you on nutrition labels…Learn the TWO crucial places you must look on a food label to make sure the wool’s not being pulled over your eyes! (one of them is almost always ignored)
*** Why counting total grams of fat is an antiquated weight loss technique…and what you should do instead
*** How to eat 50% more calories without storing an ounce as fat – It’s true – you can actually eat more food while losing more fat using this simple, but often overlooked strategy!
*** The #1 reason why most people can’t drop the last 10 -20 lbs of ab flab and how you can lose it with ease…and (if you want to), go even further and get hyper-ripped and rock-hard like a bodybuilder or fitness model
*** Important lessons you can learn from the Zone and Atkins diet…including the reasons why most people fail on both of these diets in the long run
*** What the supplement companies hope you never find out about powdered and liquid meal replacements drinks
***The bodybuilder’s secret fat burning weapon (this is why the lean bodybuilders keep getting leaner the way the rich keep getting richer!)
*** Which body type classification you are and how to eat right for your body type (if you’re eating wrong for your body type you can forget about losing any body fat no matter how hard you train or how strictly you diet)
*** The cardinal sin of nutrition almost everyone is guilty of, which causes your muscle to shrink right before your eyes, while also slowing down your thyroid and decreasing your metabolic rate.
*** How to boost your energy levels higher than you ever thought possible – almost instantly! (you’ll notice the difference the very first day)
*** The #1 most effective way to burn body fat ever (If you could only make one change to your current diet program, this would be it!)
For more information, visit Burn the Feed, Feed the Muscle.
January 21st, 2010
The caveman diet, also known as the Stone Age or paleo diet has recently become popular. There is no universal agreement about exactly what the caveman diet is, but there are some general guidelines.
The paleolithic age ended about 10,000 years ago, when the agricultural revolution began. The paleo diet is an attempt to reconstruct what some researchers believe is a diet more in tune with our natural genetic makeup.
Our paleo ancestors were mainly hunter-gatherers. So the paleo diet is very simple, and consists of meat, fish, fruit, nuts and certain vegetables. It excludes mainly foods that most people today take for granted -grains, legumes, potatoes and refined sugar. This means if you are on a paleo diet, you don’t eat bread or pasta, which many people find hard to imagine! However, if you study the caveman diet, or read a paleo cookbook, you will find that there are many ways to eat a tasty, versatile diet and still stick to the rules.
The paleo or caveman diet is consistent with many recent findings about healthy fats. It is often combined with an awareness of natural and organic vegetables and meat. For example, grass-fed cattle would be part of a paleo diet but corn fed would not. If you don’t consume grains, that means you cannot consume animals that eat grains either.
The paleo diet may not work for everyone, but many have found success in losing weight, gaining better health and having more energy. If you are curious about it, you may want to give it a try!
Tags: caveman diet, paleo diet
January 16th, 2010
The mini trampoline rebounder is a simple, fun piece of exercise equipment that can fit easily in any room or backyard. It doesn’t cost much compared to most exercise machines and, best of all, it can do more for you than almost anything else!
People think of trampolines as fun things to play on for kids, but the fact is they have some incredibly powerful benefits on the body. It is safer than high impact activities like jogging, as you are bouncing on a soft surface. The unique benefit to this form of exercise is the way it activates the lymphatic system, something that is essential to your overall health and also has an impact on your metabolism. That’s why rebounding can be very good for weight loss.
Most people find that they love jumping on their mini trampoline, which is another advantage. Jumping is a simple, almost childlike activity that gives us the feeling of freedom. It can be easily fit into your schedule, as you don’t have to rebound for more than a few minutes at a time. You can do it while the television is on or listening to music or an audiobook.
People have reported a surprising array of benefits from using the mini trampoline rebounder, including deeper breathing, better sleep, more energy and stamina, weight loss and even the correction of long term health problems. While no one is claiming that the rebounder is a “cure” for anything, by benefiting the lymphatic system you are giving your body the optimal conditions to help itself.
January 13th, 2010
Fitness Ball Exercise: Lose Weight, Gain Fitness & Strength
A fitness ball exercise routine is a great way to increase your fitness, get stronger and more flexible and lose weight. A fitness ball goes by many other names, including exercise ball, Swiss ball and many others, but most people have seen them at gyms or sporting goods stores. They look like large beach-balls that can be used for an amazing variety of exercises.
Fitness balls come in many sizes, and the size you choose is based on your height. General guidelines suggest a 55 cm ball if you are 5′4 or under, a 65 cm ball if you are between 5′5 and 5′11 and a 75 cm ball if you are over 6′. If you are especially short or tall you may need a special size. Fitness balls are durable, but if you are obese you can also find especially rugged ones that are made to hold extra weight.
The great thing about fitness balls is that they are simple, easy to carry around, inexpensive compared to most exercise equipment and give you the ability to work on your whole body. They are especially good for building what is known as core stability or core strength, which focuses on your lower back and abdomen. This is very important for overall fitness.
Fitness ball exercise routines can be very simple or quite advanced. At the most basic level, you can gain a lot just by sitting on your exercise ball! This is because the shape of the ball forces you to concentrate on your posture. Of course, if you want to get stronger, more flexible and maybe lose weight you will want to do more than practice sitting, but the point is that almost everything you do on your fitness ball can be beneficial.
If you have not used an exercise ball before, it is recommended that you either start out by getting instruction at a gym or getting a good book or video to help you get started.
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Tags: fitness ball exercises
January 12th, 2010
Are you looking to lose weight but don’t want to join a gym? There are many exercises you can do at home, work or even while out during the day. Health clubs can be a good way to exercise, but they don’t suit everyone’s schedule or budget.
If you join a gym and don’t go regularly, you won’t get much benefit. If you can learn to regularly exercise at home, even for short intervals, you can often achieve a lot more.
Here are some home exercise weight loss ideas:
***Find an exercise machine that you will enjoy –or at least that you don’t hate! Some people don’t mind stationary bikes; others find them incredibly tedious. If this is you, try something like a ski or rowing machine, or a multipurpose unit.
***Get an exercise mat (or take the one you have out of storage!) and do stretching, yoga and calisthenics. You can find some good books on great home exercises. Another thing you can do is take some exercise classes and then practice them at home.
*** Practice speed-walking as part of your everyday routine. This isn’t necessarily an at-home exercise, but it can be used around the house or walking to the store or at work. You don’t have to use an obvious speed-walking technique, especially if you feel self conscious about it, but you can simply walk at a brisk pace whenever you get the chance.
*** Jump Rope! This is a very simple but extremely effective aerobic exercise. You may have done it when you were a kid. Boxers and other athletes commonly jump rope, and for a good reason. It’s a very inexpensive piece of exercise equipment that you can use indoors or outdoors and you can take it anywhere.
***Mini-Trampoline -another simple but great item. Home model trampolines are very compact and you can do all kinds of exercises on them. These are very good not only for weight loss, but for building strength and stamina.
***Exercise Ball -still another super-compact great workout idea! A simple object like a ball can really help you get in shape and lose weight if you know how to use it.
Tags: home exercise equipment
January 10th, 2010
What are the best diet books and how do you find them? This is not easy, as there are so many thousands of books on diets, weight loss, health, exercise and related topics. Many more are published each year. So how do you sift through these to find that one diet book that will work for you?
The first thing to remember is that no one diet is best for everybody. For example, there are books that advocate vegetarian or vegan (which means no animal products of any kind) diets. If you are an avid meat lover and have trouble getting through a whole day without some kind of animal nourishment, then this kind of diet probably won’t work for you. You will be fighting against yourself, and you’ll probably end up quitting the diet and feeling like a failure. On the other hand, some people find the idea of a vegetarian diet very appealing. It depends on you.
So don’t try to go against your nature. If the idea of a raw foods diet, where you eat absolutely nothing that’s been cooked, makes you feel queasy, then why torture yourself by trying a diet that you know deep down you won’t stick to? We might even get psychological here and suggest that some people pick extreme diets that are contrary to their nature so they can abandon them and go back to their old ways! Maybe so, maybe not, but in any case, it’s better to find a diet that is in harmony with your basic nature.
Beyond the type of diet, you should consider the style of the book. If you are a very detail oriented person who likes to read, a thick, 500 page book that describes in scientific terms why Diet X is so great might be just the thing for you. If, on the other hand, you are a skimmer and only want to know, “what should I eat and when?” then don’t pick the 500 page book. Pick one that cuts to the chase and gives you the basics.
You can also use your intuition when it comes to picking a book. If you are looking at a book in a bookstore, pick it up and browse and read several paragraphs. Find out how it resonates with you. Even if you are shopping online, you can often read excerpts and reviews. Sometimes even the title and author biography (and sometimes picture) can give you a good or bad feeling.
So, you don’t need to find the best diet books for everybody, only for you. It’s also a good idea to not collect stacks of books before you give one diet or system a fair chance. You want to collect information, but you also need to put it into practice!
Tags: diet books
January 8th, 2010
Let’s look at some body cleansing detox methods for weight loss and overall health. Detoxing the body means just that -to rid the body of unhealthy substances.
There are many ways to detox, some involving technical devices such as tubes that flush out the colon. However, the simplest forms of detoxing your body involve fasting or nutrition.
Fasting, going without solid food, is a way to detox. If you have never fasted before, it’s best to start with a fast that includes juice and perhaps liquids like miso soup. A pure fast would only have you drink water. If you are doing it for the first time, don’t try for more than two or three days to start. If you do a juice fast, try to stick with fresh juices made from organic fruits. With any kind of fast, make sure you drink plenty of water.
There are also herbs that can help with detoxing. There are many herbs used for different purposes related to detoxification. Licorice root is a laxative and is often used to help digestion. Milk thistle is good for detoxing because it helps with liver function. It’s also a natural antioxidant. Many other herbs can be used in the detox process as well. Of course, you don’t have to fast to use herbs. You can incorporate them into your diet.
People sometimes fast in the hope that they will lose weight. While fasting does cause temporary weight loss, the weight invariably comes back. The reason for fasting and other detox methods is to become healthier and allow the body to operate more smoothly. This can help with long term weight loss, which is more significant than the temporary pounds you will shed simply due to the fast itself.
You need not go on a fast to do body cleansing detox. You can take less extreme measures, by improving your diet and removing -or at least reducing- foods like unhealthy fats, excessive carbohydrates, sugar, white flour, alcohol, caffeine and non-organic animal products. In fact, eating a healthier diet every day will do you more good than occasional fasting -though you could, of course, do both.
Clean your system the Natural way
Tags: body cleansing detox
January 4th, 2010
Low calorie snacks are important if you want to lose weight! Everything you eat counts, and you body knows if you’re taking in calories, whether it’s breakfast, lunch, dinner or in between meals.
Many tempting snacks are high in calories and low in real nutrition. Candy bars, potato chips, bagels, danish and the like are tasty, but they can easily become a daily habit that spoils your diet.
Here is a list of healthy, low calorie snacks to get you started. Try to take these, or something equally good for you, along with you to work or on your daily travels. This can be an important part of your overall weight loss program!
Bullion Cubes or Vegetable broth -look for organic and low sodium varieties.
Vegetable Chips -these are good substitutes for potato and corn chips.
Organic, low fat yogurt
Salads -make your own, starting with fresh greens and adding carrots, celery, cucumbers or other healthy vegetables.
Multigrain crackers -these are often lower in calories than bread. Add a low fat spread.
Rice Cakes
Low Fat Granola Bars
Cottage Cheese
Dried Fruits or Trail Mix
Remember, when you are out it’s often no more than a habit to buy something unhealthy and fattening. If you keep some good snacks with you, you can be armed against these temptations. Healthy snack food choices can really make a difference.
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January 2nd, 2010
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Naturally Organic. Delicious. Nutritious. Cheesy. Pumpkiny. Crunchy. Seedy. Whole grain. Unique. Peer closely at the pumpkin perfection. USDA Organic. Doctor Kracker’s Snacker Krackers are different. Very different. Packed with whole grains and organic ingredients, each Kracker delivers fiber, essential fatty acids, micronutrients and minerals. But the most amazing thing about them is how great they taste. Taste the roasty pumpkin seeds mingling with the savory baked organic che…
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Tags: 1Ounce, Cheddar, Chips, Doctor, Kracker, Pouches, Pumpkin, Snack
January 1st, 2010
If you are trying to lose weight, one thing you should do is look for healthier snacks. Fresh fruit, nuts, organic dried fruit and healthy trail mix (which means no added sugar and preferably organic) are some good options. These foods do contain fat and calories, but the fats and sugar are of a much healthier variety than those in junk food snacks like potato chips, donuts and candy bars.
Nuts such as almonds and walnuts are high in healthy fats. Fruits contain natural sugars. These should be consumed in moderation, but eating a handful of healthy granola, trail mix or dried fruit in between meals can help with plunging blood sugar levels and will not cause the kind of spike and then drop in blood sugar and energy that refined sugar will do. The latter, by the way, is also true of most “energy bars” which are usually little healthier than regular candy bars.
Organic dried fruit is a good option, because it can be carried around easily, never goes out of season and you don’t have to worry about the fruit being under or overripe. If you are trying to cut back on calories, you can even use these foods as a lunch substitute, at least some of the time.
The good thing about healthy snacks such as organic dried fruit and healthy trail mix is that there are many varieties so you don’t have to get bored. You can try different kinds of fruits and nuts. You can get mixes or buy them separately and create your own favorite mix.
Tags: healthy snacks, healthy trail mix, organic dried fruit
December 29th, 2009
Healthy Diet: 3 Easy Steps to a healthy diet. Learn easily what health nutrition can do for you
Are you currently living a healthy lifestyle? Do you follow a strict healthy diet? If not then starting such a healthy eating plan can be very difficult. But it is important to remember that such a plan is exactly what you need to maintain vital bodily functions. It might be difficult to break your bad habits, but it is necessary to do so if you want to lead a healthy life, and reduce your risk of disease. Below are three easy steps you can follow to healthy eating.
Three Steps to healthy eating
Step1
A good place to start your healthy diet would be in your own kitchen! Start by getting rid of all the unhealthy beverages, sweets, snacks and other foods which fall into the “unhealthy” category. This is done to curb your temptation to snack unhealthily as it will be a lot more difficult to get your hands on such snacks when it is not readily available. Replace these unhealthy foods with more healthy snacks such as carrot sticks, fresh or dried fruit, yogurt or whole wheat crackers.
Step2
Simply put, knowledge is power! Take your first week of eating healthily and take notes of all the foods you have been eating. Then go and learn about their nutrients, and how they affect your body. This is one of the most important steps, because if you know the actual function of the different nutrients in your body, you are much more likely to make healthy eating choices. We all know that fresh fruits etc are healthy, now go learn why! It might also be worth noting the nutrients and their effect of your old, unhealthy diet!
Step3
The next step is to take a conscious decision on your eating times. Do not eat randomly as you will be much more likely to eat fast, junk food. Plan ahead! Grabbing something quick for lunch is out of the question! Consider taking a healthy packed lunch to work which includes a fresh fruit. When you get home at night, do not eat within3 hours of going to sleep. Give your body at least 3 hours to burn off dinner before going to sleep; else this will just get turned into fat!
Eat breakfast, then a light snack at about 10am or 11am then have Lunch, then again a light snack at about 3pm or 4pm then dinner at about 6.30pm. It’s important to note that your snacks could simply be an apple, or banana or even some dry fruits or nuts. The idea with this way of eating is to keep your BMR (Basal Metabolic Rate) as high as possible. This is the rate at which your body burns calories while not being active. When you wait too long between meals, your body instinctively goes into “Starvation” mode and lowers its BMR to store energy for future use and survival. Think of it as stoking a fire.
If this all seems too much to jump right into, start with baby steps and slowly ease yourself into the above mentioned situations. Replace just half of the soda you drink with water. Or instead of eating fast food every day for lunch, eat it just half the week; this alone will drastically reduce your calorie intake. This method will not take such a knock on your body and you will not feel like you are replacing all the foods your love. It might take some time for you to get used to the new foods, and to learn about their nutrients and its effect on your body (Remember, knowledge is power!) It is VERY important to remember though; that you must slowly better you’re eating habits and move towards the above mentioned steps.
It might also be worth checking out a professional’s eating plan, like the 10 day master cleanser diet from Raylen Sterling. His plan was mentioned on Oprah Winfrey’s show, and Beyonce Knowles used his method to loose 20 pounds.
Tags: Diet, Easily, Easy, Health, Healthy, Learn, Steps, What
December 27th, 2009
Many people think that including fat in our diet is not good for the body. Most of us try to reduce our cholesterol levels, losing weight and eating healthier in order to achieve a whole lifestyle change and live longer. However, clinical trial illustrated that the total amount of fat we eat in our diet isn’t really associated with disease. People that used to eat a low-fat diet for more than eight years were diagnosed with heart disease, colon cancer or breast cancer. In effect, what really matters is the type of fat we eat.
Good fats are very important nutrient for our body because they function as a valuable source of fuel supplying the fat-soluble vitamins A, D, E, and K. This concentrated source of energy arranges our body temperature and regulates our hormones covering a significant part of our body’s energy needs. In addition, stored fat contains the vital fatty acids omega 3 and 6 that are needed by the body to support natural growth, sustain healthy skin, nerve transmission, immune system, reproduction, and brain and visual development and maintain cell membrane integrity.
The key is to eat only good fats in our diet. But to do that we have to know the difference between good and bad fats.
Bad fats are categorized into:
- Saturated fats: they raise the bad cholesterol (LDL) and the total cholesterol levels in the blood. Saturated fats are mostly found in meat, eggs, seafood and dairy products, but they can also be found in coconut oil and palm oil.
- Trans fats: they appeared when liquid oils begun to sustain hydrogenation so that they can better endure the food production process and have a longer shelf life. Trans fats are mostly found in packaged foods.
Good fats are categorized into:
- Monosaturated fats (MUFAs): they lower the bad cholesterol (LDL) and the total cholesterol, while increasing the good cholesterol (HDL) levels in the blood. MUFAs are mostly found in nuts, peanut butter, avocados, sesame seeds, sesame oil, peanut oil, olive oil, canola and olives.
- Polyunsaturated fats: they also lower the bad cholesterol (LDL) and the total cholesterol levels in the blood. Polyunsaturated fats are mostly found in mayonnaise, whip salad dressing, walnuts, fish oil, corn oil, sunflower, pumpkin seeds and soybean. Omega 3 belongs to this group of fats and can be found in salmon, tuna, mackerel, herring, nuts and flaxseed.
The minimum quantity of fat we should consume per day should be the product of our body weight multiplied by 0.5 grams per pound or 1.0 for kgs. Some of the tastiest foods contain fat because fat holds on to flavor.
Some good tips for adding good fats into our daily diet involve:
- Using olive oil or canola oil for pan-frying: It is vital to examine the fats we use for cooking. For instance, butter and margarine are high in saturated and trans fats and therefore, they should be avoided. Replacing butter with canola or olive oil when cooking improves the quality of fat intake.
- Using flaxseed oil for salads and dressings: Flaxseed oil is one of the best and highly recommended oils for our well being and body nutrition as it contains high quantities of Omega 3, 6 and 9 fatty acids, vitamin B, lecithin, potassium, fiber, magnesium, protein and zinc.
- Minimizing the use of packaged foods: Most packaged foods contain sweeteners, coloring, artificial flavoring and preservatives. All these bad fats can ruin our health if consumed regularly.
- Using low-fat dairy products such as 1% or skim milk: Low-fat dairy products are known to reduce hypertension risk, PMS symptoms, migraine symptoms and to prevent child obesity and colon cancer.
- Eating salmon or mackerel twice a week: As human body cannot produce Omega 3 fatty acids, it is vital to eat fish. The health benefits of omega-3s cover a wide range improving from heart health to mental health problems.
- Put avocado slices in sandwiches: Due to its shape and skin texture, avocado is highly nutritious and the perfect contour to salads, soups, salsas and more. Not only it is loaded with carotenoid that boosts nutrition, but it also adds a fine creamy flavor.
- Eating dried fruits, soy buts, walnuts and sunflowers seeds once a week.
- Including nuts in our daily diet: Containing a variety of beneficial nutrients, including vitamin E and zinc, and being a good source of fiber, nuts are healthy. Also, they are highly versatile and they can be used at any meal.
- Eating olives as a snack: Olives are one of the best sources of MUFAs and a great low calorie snack. Containing iron, fiber, copper and vitamin E, olives can be a great snack with less than 100 calories in a serving of 20.
Adding health fats to our diet help us meeting our calorie needs without having to eat huge volumes of food. Good fats such as olive oil make vegetables more appealing, but, most importantly, meals with good fat have more staying power. Fat may take up to four hours to digest which means that when we eat fat we feel fuller for longer time than when we eat carbohydrate.
In addition, healthy fats offer more flavors to our diet and expose our body to more nutrients thus helping us performing our best. In other words, when we eat a little healthy fat we get more benefit than if we eat food with no fat at all. Healthy fat protects our vital organs and supplies the building blocks for our cells.
I work as a financial and investment advisor but my passion is writing, music and photography. Writing mostly about finance, business and music, being an amateur photographer and a professional dj, I am inspired from life.
Being a strong advocate of simplicity in life, I love my family, my partner and all the people that have stood by me with or without knowing. And I hope that someday, human nature will cease to be greedy and demanding realizing that the more we have the more we want and the more we satisfy our needs the more needs we create. And this is so needless after all.
December 24th, 2009
If you wish to get into shape or retain your shape you need to have a healthy diet. At the onset you should schedule an appointment with your doctor. Talk to him about your fitness levels. Go for a check up. Seek his guidance in drawing a suitable exercise routine. He will also tell you about the kind of diet you need to have.
A diet can be called healthy if it includes raw foods such as vegetables, fruits, seeds, nuts, and legumes. All these food contain easily digestible enzymes. This facilitates digestion and helps in maintaining good health.
Enzymes present in food get inactive when they are cooked over 118 degrees Fahrenheit. So after you eat cooked meal, your body has to produce more enzymes to aid in the digestion process. This explains why one feels tied after eating a cooked meal. So the bulk of your food has to be raw or less boiled.
However, at the onset, you may find it difficult to adjust to healthy diet. But once you change your eating habits and feel the health benefits it provides, you will feel encouraged to eat healthy food. You will even begin to grow a dislike for junk food. You have to put up with the change in taste till your new habits set in.
One good way to start is to break your goals into achievable portions. Changing your diet overnight can be bit hard. Instead you should begin by eating just one healthy meal a week. After a couple of weeks increase it to 2 meals, then 3. Slowly the new habit will fit into your system.
Once you get used to raw foods, you can soon feel the benefits. Your energy levels will pick up considerably. You won’t get fatigued soon. Moreover you will feel buoyant and active all day long. And with these basic things taken care of, you can rest assured of a disease free living.
Other healthy diet tips provided by doctors include:
- Drink plenty of water.
- Eat smaller meals throughout the day. Avoid large meals.
- Eat slowly.
- Eat vegetable soups.
- If you break your diet, get back to it soon.
- Always cook healthy recipes
In order to achieve your goals, you need to have good health. For maintaining good health, healthy diet is absolutely necessary. Changing to raw food diet will be a turning point in your life.
Edwina Lamb, a nutritionist, writes articles on healthy diet, healthy salad recipes, and healthy diet tips. For more information she recommends you to visit http://www.recipe-for-free.com
December 24th, 2009
{features}
Review
“Ellie Krieger, host of the Food Network show “Healthy Appetite,” provides healthful, crave-busting recipes in her recently released The Food You Crave. Designed to combat cravings, each recipe provides sources of essential nutrients. We tried several that were both good and good for you.” — Joanie Fuson, IndyStar.com
Do you think that healthy food couldn’t possibly taste good? Does the idea of “eating healthy” conjure up images of roughage and steamed v…
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December 21st, 2009
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PaleyBar FruityNut Evolution Bar is the original PaleyBar flavor. It’s rich in organic dried fruits, roasted nuts, and organic honey for a sweetener, instead of refined sugar. The bar is packed with easily absorbed calories and potassium rather than fortified ingredients to ease digestion and keep your metabolism up.
Made with organic fruit and honey. Wheat free; Dairy free; No sodium. Radically nutritious. Green friendly packaging: Good for you – good for the …
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December 19th, 2009
i always try to eat healthily but i always end up eating junk. i can’t help myself! however i do A LOT of physical activity and would not concider myself fat but i am not that comfortable in a bikini and would like to just flatten out my stomache a bit! does any one have any easy diets to follow or easy ways to eat healthily????
December 18th, 2009
{features}
From Library Journal
Null, who has a Ph.D. in human nutrition and public health science, has written more than 50 books and has a syndicated radio program on health. One can only hope that what was omitted to reduce 1000-plus pages to a six-hour recording is not significant information that would affect the results of using any of the therapies or regimens. Oddly the work is not narrated by the author, who as a radio-show host obviously has public-speaking experience; it is compe…
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December 17th, 2009
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December 14th, 2009
My dad needs to follow a diet that will be more heart healthy. He has very high blood pressure, high cholesterol(around 200), and high blood sugar and almost has diabetes. All of this is making it hard to know what he can eat. Anyone have any tips? Thanks!
Tags: Blood, Cholesterol, diets, Healthy, Heart, Know, Lower, Pressure, Sugar
December 12th, 2009
{features}
Review
A New York Times’ bestselling author’s guide to quick and healthy everyday meals As weekly host of the Food Network’s Healthy Appetite, Ellie Krieger is known for creating light and healthy dishes that taste great and are easy enough for the busiest people to prepare. Now, Ellie has put together a collection of meal solutions for those of us who love food and want to eat well but struggle to make it happen given life’s hectic pace. With 150 delicious, easy-to-prep…
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December 10th, 2009
Hypnosis mind control techniques help some people to lose weight -as well as quit smoking, improve their self-confidence and achieve other goals.
Hypnosis is not a magic pill that will instantly cure you of something or cause you to lose weight, but it can be helpful in removing subconscious blocks that may be making it hard for you to stick to a diet or exercise.
There are many different kinds of hypnosis, meditation and visualization techniques to try. You should find one that you feel comfortable with -and then stick to it for a while. If you practice a mind control technique for at least a month, you will be able to tell if it’s effective.
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Tags: hypnosis weight loss