Top 10 Super Foods, Power Packed

What is the secret to a long and healthy life?  It is in the food that we eat.  As you well know, all foods are not created equal.  Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them.  Soaking them first can help.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This is plant protein so it contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries such as blueberries and grapes have the highest amount of antioxidants.  But choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables healp guard the body against the risk of cancer and many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants like beta-carotene and Vitamin C.  Peppers range from mild and sweet to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder and use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you.  Yogurt contains calcium, Vitamin B, and protein.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot.

Overcome Habits Detrimental to Health

Habits Detrimental to Spirit, Soul and Body Health

 

It is advisable to examine one’s life and let go of bad habits before embracing positive ones when considering a more holistic lifestyle.  The following are some of the habits to avoid:-

Over-Indulgence in food and drink

Too much of anything is detrimental to health.  Gluttony of food and drink may lead to overweight and overworking of the liver and digestive system.  Systematic over-eating overtime is a major cause of obesity and a large percentage of overweight is due to over-indulgence in food and drink. Gluttony affects the spirit in a negative way and is regarded as a lack of self-control.

Poor Sleeping Patterns

Sleep deprivation leads to poor performance of the body system and affect mental capacity.  Continued poor sleeping may lead to chronic fatigue, affecting other areas of one’s life; it can lead to heart diseases and other health problems.  It is a major cause of accidents as it affects mental capacity and concentration.  A person is unable to perform to their optimum if there is sleep deprivation.

Inactivity

The number of people who have little or nothing to do is surprising.  Our bodies are designed to be activity and so a lack of activity will affect the normal function of the body.  Over a period this causes sluggishness and poor balance.  A lack of activity may cause depression and chronic fatigue.  Another negative effect is that energy not expended will be stored by the body as fat, resulting in weight gain.

 

Great Positives about Negative Calorie Foods

If you are conscious of calorie intake or you are on a weight programme you might be interested to know that there is a whole range of foods that are regarded as “negative calorie foods”; so named because they contain very few calories that the body expends more energy digesting and processing them than their calories’ worth.  Again if you are like me and you like that feel full to know that you have eaten, then this is welcome news.

Take for example a glass of cold water; we know it has no calorific value, but taken cold, the body will have to expend more energy just bringing it up to body temperature, even more beneficial is adding freshly squeezed lemon juice to the water as lemon is on the list of negative calorie foods.

Another good example is a bowl of salad containing negative calorie foods, for example tomatoes, cucumber, lettuce, onion, celery, carrots – then you get yourself a colourful bowlful of all great nutrients less the calories – the trick is not to add dressing if you can it on its own.  The following is a list of some of the negative calorie foods; it is by no means exhaustive…

Tomatoes

Lemons

CarrotsImage

Cucumbers

Grapefruit

Onions

Apples

Lettuce

Celery

Cauliflower

Broccoli

Asparagus

As with everything, too much of a good thing can be harmful.  You will still need to maintain a balanced diet and active lifestyle.  Use these negative calorie foods with wisdom and watch the weight melt away – helpful hints in your weight lose or weight control programme.

Not Sure You Need to Lose Weight? Ask Yourself these Questions…

Ask yourself, “How do I look?” Do any of these answers apply to you?

  •  Am I overweight, looking like an apple or pear?
  •  Do I have a spare tire around my waist?
  •  Has my skin become excessively dry, almost paper-thin?

then, ask: “How do I feel?”

  • Do my joints hurt before or after any physical exertion?
  •  Am I constantly worried and anxious?
  •  Do I feel tired and sluggish most of the time?
  •  Do I suffer from mood swings?

Last question, “How am I doing?”

Are simple walking and climbing stairs difficult?

  • Do I have problems concentrating?
  • Is running impossible for me now?
  •  Am I unable to sit straight, preferring to slouch or stoop my shoulders?

The average life span of men and women is 80 years, give or take a few years. The painful truth is, a significant number of men and women look and feel 80 before they even make it to the first half of their life! You spot the tell-tale signs from their physical appearance:

  •  sagging dry skin
  • unsightly posture
  • uneven and unsteady walk (they need to drag around those heavy pounds)
  • aching joints
  • sporting the “I’m not happy because I look terrible” look

Now, if their appearance is this bad, imagine what the inside machinery is like! Most likely, it’s even worse:

  • clogged vessels
  • inefficient heart
  • loads of sugar and fat parked in or around vital organs
  • Conditions such as diabetes, nervous tension, high blood pressure and cardiovascular disease that are silently brewing.

If health authorities had it their way, they’d create legislation to make exercise mandatory as soon as a baby leaves the cradle, not during the teenage years when obesity is likely to strike.

Weight lose efforts and fitness shouldn’t be associated with any age limit. You can start at 10 or at 30 – even at 50 and 60 – the idea being that fitness should not be seen as the cure for a condition that’s already come about. One should not wait for illness to strike before going on to some exercise activity, Brad King and Dr. Michael Schmidt in “Bio Age, Ten Steps to a Younger You” (Macmillan, Canada, 2001).

If you make exercise part of your daily routine, you will experience some benefits, including:-

  • A better night’s sleep
  • Waking up in the morning feeling refreshed
  • Walking with a sprightly gait
  • Having energy left at the end of the day
  • Feeling more optimistic about recreation

For more insights and information on scheduling your exercise and taking care of yourself amidst a busy schedule, I recommend the ebook, Fitting Exercise into a Busy Schedule.

 

 

Weight Lose by Increasing Metabolism

The rate of metabolism is an area worth considering when considering a weight lose programme.  There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Metabolism may be boosted in a number of ways:

1. Eat breakfast

A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

2. Strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

3. For cardiovascular training                                                                                                

-Insert intervals between exercises
-Perform cross-training and combine the exercisesExercise
-Add up on resistance and speed

3. Avoid sugar.

Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

These are some of the simple tips one could use in addition to a reasonable diet and they are practical and effective ways of boosting any  weight lose programme. More information is available in http://weightlosereviews.com/lose-weight-using-food-combination-diet-and-exercise.

Keeping Healthy Naturally – Variety, Balance and Common Sense

Eat, exercise, rest and work – The natural things that we do provided they are kept on a good balance are always the best. It has kept people alive for thousands of years; it will keep the person healthy for many more. EActivity imageat a variety of food. All food is good provided the person eats variety and strives for a balanced diet. The key in maintaining natural health is balance, variety, and common sense.

Every day one or two health foods are flooded into the market claiming superior health benefits. Almost every month, bookstores will stock up on books that sell health and dieting programs. On the TV, exercise programs and exercise machines are advertised to keep healthy and fit. The fact is all of these work, the question is, is it really needed?

The Exotic Sounding Foods: You would have heard of the Acai berry, fig leaves, bitter melon, green tea, and so many other exotic sounding foods. Do they work? They do, but so does other foods. There is nothing wasted on Gods earth. The proof of that is when the excitement for these foods wanes, another food will crop up, the benefits overstated, and orders will start coming in increasing the demand, spiking prices for the products until a new one appears. Is it worth it? Well, that depends on how deep the wallet is. The truth is that every food that is natural has its own benefit that when examined closely will always reveal special properties that are waiting for an advertiser’s attention. The properties then could be highlighted depending on current health and commercial climate. The carrot consumed like crazy some years back due to it beta-carotene property is now relegated to the background in place of “new food discoveries”. In today’s stiff commercial competition, the point to remember is that when it sounds too good to be true, then probably it is not.Food Pyramid

The Fad Foods: What is wrong with fad foods is that it is not telling us the whole truth.  Fad diets are usually quick fixes that often “fad” away.  When stars endorse these, what is overlooked is that stars maintain a host of dieticians, physicians and exercise guru’s working for the sole purpose of keeping the image of the star and maintaining it. The diet may be true but it is only a part of the whole regimen of things observed to make the star look good on camera. Rests also are monitored, exercises are supervised let alone food intake, to keep the star healthy.

Everybody loves to have a good figure and wants six-pack abs, everybody, and why not. When the figure is good, employment is easier to find, earning potential increases, the body feels light, looks so much healthier, younger, and energized; all very good reasons for most of us to change our lifestyle. Being natural is key and keeping healthy naturally calls for variety, balance and common sense.

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15 Tips to Lose Weight Fast

Do you want to lose weight fast? It’s easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss programme a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

12. Use whole grains wherever possible. The fibre will give you a fuller feeling and also help your digestion.

13. Choose food that you can chew. Again this will increase your fibre intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too – make a list of what you need and stick to it.  If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.