Posts Tagged ‘diet’

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.

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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Mistakes to Avoid When Dieting to Lose Weight

Even though there is so much information available about weight loss, the same diet mistakes are being made over and over every day.  Such mistakes can lead to failure to lose the weight that you want to lose. Understanding these errors can help you develop the attitude that will lead to permanent weight loss for you.

1. The All Or Nothing Attitude

All or nothing dieterfood2s will often pick out a complicated diet that is almost impossible for them to maintain. Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks. Then, inevitably, something happens that means they cannot keep to the diet one time. Immediately the whole thing is ruined in their eyes and the diet is over. They go to the store and buy all the things that went into the garbage last week and proceed to gain back all the weight that they lost, as fast as possible.

If you are this kind of dieter you need to ask yourself some tough questions. Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.

2. The Attitude of Sacrifice

Another common mistake is to view your diet as a period of sacrifice. You do not allow yourself the foods that you enjoy most while you are on your way to your target weight. You may have a great diet plan and be very successful in losing weight, but what happens when you reach your goal? You have not learnt to eat ‘bad foods’ in moderation so as soon as you start, you are likely to go out of control. It is better to include a little of everything in your diet and learn to enjoy it in small quantities. Yes, even chocolate!

3. Goal Failure

Setting achievable goals is vital in any weight loss plan. Goals should be clear, realistic and set out in writing. While you probably do have an ideal weight in your mind, unless you are only very slightly overweight it is probably too distant to be useful. A more useful goal would be to lose two pounds per week for the first five weeks and then one pound per week after that. Some weeks you will lose more and some less, some weeks you may even gain, but if you track your progress on a graph you will see that ups and downs are natural and do not stop you progressing steadily toward your major goal.

If you have been making these mistakes, do not worry. The most important point in dieting as in so many other things is to move on. Learn from your failures as well as your success and do not use a mistake as an excuse for giving up. The only way to achieve your goal permanently is to make a commitment to become a healthier person. Remember that eating normally includes eating more some days and less others. Learn to enjoy food in moderation and you have every chance of avoiding these bad diet mistakes.  Detailed information is available in the e-book How to Lose Weight Dieting

Loosing Weight Effortlessly

Goal setting creates commitment, helps give direction and puts your aim to loose weight into perspective.  It is helpful to keep a record of what you are doing.  Have definite daily actions towards weight loosing goal; are you controlling your diet, are you counting daily calorie intake, and are you keeping active?  Here are some more effortless ways towards your weight lose goal.

  • Each morning take a glass of warm water with lemon juice.  Lemon juice has a beneficial, cleansing effect on the digestive system and the Vitamin C is good for the skin.
  • Having a cereal at breakfast time gives bulk necessary for efficient digestion.  Choose the whole grain variety or oatmeal porridge and have it with skimmed milk.
  •   Have a glass of water before a main meal.  You will fill full and therefore likely to eat less. Water is great anytime as it has no calorific value.  See e-book 101 Tips to Lose Weight
  •   Consciously reduce quantity of each serving.  It may be helpful to use a smaller plate.  Reducing quantity has a direct effect, the less you take in the less is added to the body weight.
  •  Reduce sugar intake, this reduces unnecessary energy that is subsequently stored in the body if not used up. If you have been taking 2 teaspoons of sugar, aim to take one, then half.  In time you will be able to avoid sugar without difficulty.
  •   Reduce salt intake, this helps in lowering water retention.
  • Eat slowly; chew deliberately have a taste and feel of the food. During eating, put down your folk and knife and enjoy the food.
  • Stop eating before you are completely full as it takes the brain some time to register that there is enough food in the stomach.   In a moment you will feel comfortably full.
  • Avoid eating within three hours of bedtime.  Going to bed full reduces the efficiency of the digestive system.
  • Visualise loosing weight,  talk yourself thin!  Determine that you are loosing weight and see yourself thin.  Speak to yourself affirmations that you are achieving your desired weight.  See in your mind a thin you.  Having a positive belief that you can do it gives the correct mind set and attitude necessary for achieving your goal to loose weight.

Lose Weight Using Food Combination, Diet and Exercise

Until recently I did not know of the idea of food combination as a way of weight lose, it makes great sense when you go through the e-book and follow the suggested food combinations, though it is a challenge to do food combinations strictldy and indeed they recommend you can afford not to do so everyday.

We  all “have been there, done that” when it comes to dieting.  If one were to follow the insights given here together with the food combination system, then you have quite an effective way of food intake and dieting.

Last but not least, exercise is equally important.  I particularly like the exercising bit and like to look back after a work out to see how many calories I have burnt.

Whichever way you look at it, balancing food intake, diet and exercise (and a good sleep!) are like weapons fighting the unwanted weight from three fronts, with commitment you are sure to win.  You can check out the e-book here.

Healthy Cooking As An Aid to Weight Lose

Its alright talking about diet and exercise in achieving desired weight lose results, but without nutritious well cooked food that you look forward to eating it becomes a dreary and taxing task.  Good food that is well balanced with the right nutrients is a great aid to any weight lose effort – after all as the saying goes, “you are what you eat”… what better way to live this out be eating healthy to be healthy.

There is an excellent e-book for healthy cooking packed with over 350 nutritious recipes that is invaluable and with a great variety of meals for every taste, check out this link