Weight Loss Information Blog
Posts tagged Fruits And Vegetables
Easy ways to incorporate healthy eating habits in your daily life – Part 1
Jan 23rd
Ready to start some new, healthier eating habits? The best way to increase healthy eating habits is to gradually incorporate just a few changes into your life. Over time, you can keep adding a new habit here and there. Here are some ideas from the Mayo Clinic and Dietitian websites that may be just what you are looking for to renew your commitment to health.
1. Pay attention to where you eat. Make it a point not to eat in the car, at your desk, or standing up. Eat only when you are sitting at a table. Establishing this boundary means you won’t be tempted to eat every time you feel like it. Having this rule keeps you focused on making time to relax and enjoy a meal, rather than wolfing it down while driving or standing over the sink.
2. Avoid fast food. Vow not to grab a bite at a fast food joint. Fast foods are loaded with salt and fats. Most grocery stores have fresh fruit and a deli. Some even have salad bars where you can obtain fresh, healthy foods, like salads, fruits, and vegetables, or healthy sandwiches.
3. Prepare quick meals in advance. Plan several different lunches for work that you can pack at home. List them so the night before, you can scan the list and decide what you want to prepare and take the next day. Make sure the lunches on your list don’t require too much preparation. Otherwise, when you get busy or are just too tired, you won’t want to prepare them.
Instead, think simple. A low-fat peanut butter sandwich on high fiber bread is quick and doesn’t have to be refrigerated. Keep individual packs of already-washed baby carrots, celery, or broccoli so all you have to do is grab and go. Add easily transportable fresh fruit-like apples or bananas. Voila! Lunch is ready.
4. Order healthy dishes in restaurants. When eating out, look for dishes without high fat sauces or pastas. Opt for broiled chicken or fish with a baked potato and a salad. Most restaurants have low-fat vinaigrette selections. You can request the salad dressing on the side. Don’t be afraid to request something that isn’t on the menu. For example, ask if you can have lean meat or scallops grilled and served without heavy sauces. Restaurants are quite willing to meet customers’ specific requests.
5. Split your meal in half before you begin eating. Another good habit to develop is to ask for a “to go” container at the time you order your meal. Request it be brought when the meal is served. When your food arrives, place half the meal into the container before you start eating. Doing so will prevent overeating-you will eat just half of what you would have eaten.
6. Shop for fresh foods rather than processed foods at the grocery store. Do most of your shopping in the outer aisles. There, you will find produce, dairy, and fresh meats. Avoid the aisles with processed foods, like crackers and canned items, which usually have high sodium content. You will speed through the store and come out with healthier meal fixings.
Selecting just one or two of the above ideas to put into place is an effective way to gradually incorporate healthy eating habits into your day. After you have established those habits, add another, then another.
Altering where you eat, planning lunches in advance, making healthy choices in restaurants, and purchasing fresh rather than processed foods can all become part of your commitment to healthy living. You can do it-you can practice healthier eating habits without making drastic changes to your lifestyle.
Detox Diets The New Diet Fad
Jul 16th
Detox Diets are the newly-researched, scientific way of cleansing accumulated toxic wastes from the body. The human body is exposed to toxins from environmental pollutants, processed foods, pesticides and non- evacuated metabolic bodily wastes. They build up gradually over many years and remain stored within body fat, resulting in number of ailments. Diseases like cancer, heart attacks, ulcers, skin problems, various aches and pains, lowered immunity, obesity, etc are all caused by accumulated toxins in our body. A regular detox diet purges and purifies the body.Natural, unprocessed fresh fruits, vegetables, legumes, nuts, seeds, low fat diary products are all detox diet foods.Detox Diets : Methods Hydrotherapy by taking special types of bath or through sauna therapy opens the skin pores allowing for better detoxification. Specific detox diet periods last between 7 and 30 days. It can be very restrictive and needs to be followed strictly for effectiveness. It is always better to detox regularly with a natural diet consisting of fresh fruits and vegetables. It trains you to eat toxin-free foods when you see an improvement in your health. It helps prevent serious diseases, improves resistance to colds, coughs and allergens, aids digestion, enhances mental activity and keeps you more energized and rested.
Detox diets are one of the best ways to live a healthy and happy life.
Detox Diets-What´s The Best Detox Diet?
Feb 21st
Following a detox diet as a means for cleansing and purifying one´s body and mind is a common practice in many cultures since hundreds or even thousands of years. Living a modern life makes detoxing even more important than it ever was. Stress, overeating, fast food, coffee, tobacco, alcohol, too much work without enough sleep etc create an ongoing need for cleaning up our bodies on a regular base. What detox diet should we follow or what´s the best detox diet?
Reasons for following a detox diet:
Get in better shape
Lose weight
Eliminate toxins
Benefits of detox diets:
Improved metabolism and digestion
Overall feeling of well being. No more depressions
A stable blood sugar level
Increased concentration and mental focus
Rejuvenation and renewal
Clearer and fairer skin
More energy
What the best detox diet is for you depends on what your goals are. Do you just want to detoxify your body, do you want to lose weight or do you want a combination of both?
There are many detox diets. It´s up to you to choose which suits your lifestyle and preference.
Juice diet
Only drink juices made from fresh fruits and vegetables such as carrot, spinach, celery, cabbage, apple, pineapple or cranberry. (No citrus fruits) A juice diet is an effective way of discharging toxins and for fast weight loss at the same time. One may drop 30-40 lbs in 30 days.
Usually the duration of a juice diet is 1-3 days. Medical advice and careful assessment is required for longer fasting.
Only water diet
Only water is consumed during a water diet. Only water lets the digestive tract and organs rest completely and flushes toxins out of your body. Medical advice is required for longer fasting.
Lifetime diet
Instead of picking up the usual eating habits after a juice or water diet, one may decide to follow a diet for life. A healthy diet for a lifetime should consist of whole grains, beans and lentils, brown rice, potatoes, honey, fresh fish, unsalted nuts, fresh fruits and vegetables. Avoid red meat, eggs, foods with saturated fats and refined sugars, processed foods, ready meals, ready-made sauces, cigarettes, alcohol and coffee.
For a maximum effect a lifetime detox diet should be combinated with regular exercising. Exercising stimulates sweating thus eliminating toxins through your skin. It improves your metabolism and aids in your overall detoxification.
Sauna,yoga exercises and contrast showers also enhance the body´s natural cleansing process.
Detox diets are a safe way to clean your body of toxins. Detoxing can help clear dead cells, wastes and revitalize the natural functions as well as the healing capacities of the body.
However, some side effects may occur within the first days of dieting. Especially when following an extreme diet like the juice or water diet. Headaches, diarrhea and a general feeling of weakness are common when the body is adjusting to the changes in food intake. Therefore it´s best to start a detox diet at the end of a week, when one is free of duties.
Unless approved by a health professional or dietist, people suffering from anemia, eating disorders, low blood pressure, low immunity, heart diseases, ulcers or cancers should not engage in a detox diet. During pregnancy women should also avoid detoxing.
The Best Diet For High Blood Pressure
Jan 25th
If your nurse or doctor measures your blood pressure at 140/90 then you suffer from hypertension. Many adults and even some children have high blood pressure. It is very important to get proper treatment to control your high blood pressure. Diet for high blood pressure patients has to be healthy since along with medications and exercises a balanced diet can equally help in keeping your blood pressure under control.
Following a diet for high blood pressure also reduces or prevents clogged arteries, increases in cholesterol, cancer and also reduces weight. The ideal diet for high blood pressure patients should include low fat or fat free products and should definitely exclude animal fats, red meat, sugary products, and sweets. Surveys show that high potassium and low sodium content in fruits and vegetables help in regulating the blood pressure level.
The diet for high blood pressure is best when it doesn’t contain high amount of salt or sodium. Many people might think salt-less food might be flavorless. To add flavor to the diet for high blood pressure you can add spices to the food instead of salt.
There are certain tips for your diet for high blood pressure that you can follow such as, rinse canned food in order to rinse off sodium. Instead, buy frozen salt free vegetables, which don’t contain much salt or sodium and restrict your intake of cured meat, ham bacon, pickles, olives, mustard, ketchup, and Soy sauce in your diet for high blood pressure.
It is obvious that diet affects blood pressure level. Therefore, it is very important that you maintain a proper, healthy, and balanced diet for high blood pressure.
The most important thing that you should avoid in your diet for high blood pressure is salt. Intake of salt for hypertension patients can be harmful as it just accentuates the problem. You can lower your blood pressure to a great extent if you cut down salt consumption in your diet for high blood pressure. You should not have more than 6 grams of salt per day. You must cut down on pizza, frozen diners, canned food, broths, canned soups and salad dressings since these have high sodium content in them. If you are non-vegetarian then make sure you are including fresh poultry, fish, and lean meat in your diet.
In order to avoid salt in your diet you must avoid junk food as well. If there is a mineral imbalance in your diet then it might have an adverse effect on your health condition. Maintaining a healthy diet can work wonders. It can help you to reduce your blood pressure within a period of two weeks.
If you are suffering from high blood pressure you should consult your primary care physician for advice prior to making any changes to your diet.
10 Reasons Why the Mediterranean Diet is Good For You
Jan 21st
Low in Saturated Fat
Physicians and nutritionists the world over all agree that a diet that is high in saturated fat can have very negative consequences on a person’s health and wellbeing. Indeed, a diet that is high in saturated fat can cause a person to suffer heart disease, can lead to cancer and can cause a whole host of other health problems and concern.
The Mediterranean diet is noteworthy because of the fact that it is very low in saturated fat. The typical person who follows the Mediterranean diet intakes less than eight percent of his or her calories from potentially harmful saturated fat. This is significantly below the average of people who do not follow a Mediterranean diet regimen.
Includes Plentiful Amounts of Fresh Fruits and Vegetables
Another reason why the Mediterranean diet is good for you lies in the fact that the diet includes the consumption of a significant amount of fruit and vegetables. Indeed, the diet encompasses more fresh fruits and vegetables than any other dietary program or plan today.
Fresh fruits and vegetables have a significant beneficial effect on a person’s health and wellbeing. People who following the Mediterranean diet and consume generous servings of fruits and vegetables each day have a lower incidence of certain diseases including cancer and cardiovascular ailments.
High in Whole Grains and Fiber
A benefit in the Mediterranean diet is found in the fact that it lowers in the incidence of certain types of cancer. One of the reasons that the Mediterranean diet lowers the incidence of cancer is found in the fact that the diet is rich in whole grains and dietary fiber. Both whole grain and fiber have proven to lower the incidence of cancer, including colorectal cancer.
High in Anti-Oxidants
The Mediterranean diet is high in anti-oxidants. Anti-oxidants play a significant role in maintaining the body — including organs, muscles and skin — in top condition. A diet high in anti-oxidants is believed to ensure that a person will live a longer, healthier life.
Low in Red Meat
Because the Mediterranean diet is low in red meat, the diet plan works to reduce the amount of “bad cholesterol.” A diet low in “bad cholesterol” lessens the incidence of cardiovascular disease, hypertension and stroke.
High in Lean Meats
The Mediterranean diet includes lean meats in moderate portions. The reasonable amount of lean meats — including fish and certain seafood and fish — provides a health source of protein and energy for a person.
Low in Dairy
The Mediterranean diet is low in dairy products. In fact, a true adherent to the Mediterranean diet includes almost no dairy products at all. Any dairy that is included in the diet is low fat or non fat. Because the diet is low in dairy, particularly fatty dairy products, the diet encourages a person to obtain or maintain an ideal weight. Additionally, the diet aids in reducing cholesterol and works to prevent heart disease.
Prevents Disease
As mentioned, one of the reasons that the Mediterranean diet is good for you rests in the fact that the diet plan appears to reduce the incidence of certain diseases including:
– heart and cardiovascular disease
– cancer
– diabetes
– hypertension
– diabetes
Longevity
The history of the people of the Mediterranean region demonstrates that the Mediterranean diet works to extend a person’s life. In addition, while working to extend a person’s life, this diet scheme works to ensure that a person’s longer life will be healthy as well.
A Convenient Diet Program
Finally, the Mediterranean diet is good for you because it is a convenience diet program. In order to follow the Mediterranean diet you do not need to buy any special products or prepare a unique and hard to manage diet plan. If used with moderate exercise, it is a great way to lose weight while remaining healthy.
Healthy foods dont have to cost more
Jan 3rd
Some people say healthy food cost more, that the price is higher per kilo (or perhaps per stone or pound if you’re in one of those cultures). In my opinion, healthy food is cheaper than unhealthy food. This is based on a number of reasons, including the unhealthy food most often not satisfying your hunger, while also making you feel bad and buy expensive equipment for the latest exercise trend or some “Jane Fonda DVD wannabe” to get a quick fix for what the unhealthy food did to your health…
Let’s be honest with ourselves here: we all need to feel good, and often the simplest fix is to get something unhealthy – whether it be bad chocolate (I recommend switching the high cocoa chocolate which is much better for you in many ways), the burger at McDonald’s (did you notice the Indian or Chinese food place next door, with the same prices? It’s actually a step in the right direction) or the beer on the way home (1-2 glasses of wine can be good for the health, but beer is another matter)
Let’s move over to what we cook in our homes, and look at what the food costs, simply to look back at the title of the article: To start with, there are many ways of finding healthy food. For example vegetables (I know some hate veggies, so will tell of other examples) can come in many different shapes, forms and temperatures. You can get a bag of 2-5 kilos with mixed summer vegetables from the grocery market (this is usually very cheap) or you can buy the fresh fruits and vegetables at the local market stands even cheaper (but then you have to also use it sooner).
I was a student for many years, having to think about every little coin, and make priorities, and during these years I was proved that healthy food makes the hunger stay away for a longer amount of time. Where potatoes, chips and cream can help you feel full for a while, spinach and other fruit/vegetable based treats can help you feel full for the rest of the day.
Of course, the day starts with a good breakfast. In this case I don’t know if mine is the healthiest – an egg, a herring sandwich (I live in Denmark and got the habit from the locals) and a bowl of oatmeal with yogurt and some fruit. This keeps me away from any food thoughts for at least 6-7 hours, and I feel good even during a stressed and demanding day at the office…
In conclusion, healthy foods cost less because it helps you feel better, it lasts longer and it can still be really easy to make…
8 Important Facts About the Mediterranean Diet
Oct 17th
A diet regimen that is gaining in popularity in many parts of the world is based upon the dining practices of the people that populate the Mediterranean region. Many people have heard of the Mediterranean diet but are not particularly familiar with some of the specifics of the eating routine.
In order to assist you in becoming more familiar with the Mediterranean diet, a consideration of eight useful facts regarding the elements of this dining regimen can be most helpful to you. Of course, these are merely some basic talking points about this valuable dieting routine. Before you embark on any sort of diet plan, including the Mediterranean diet, you need to take the time to consult with your physician to make certain that a proposed regimen is appropriate to your medical status.
Eight General Facts About the Mediterranean Diet
The key elements of the Mediterranean diet are, fresh fruits and vegetables, whole grains, olive oil, fish, and wine in moderation. Because of this combination, the Mediterranean diet is one of the healthiest dieting regimens to be found anywhere on the planet.
Meat and animal products are consumed in very small amounts in the Mediterranean diet. Indeed, when meat is included within the diet scheme, it is poultry or fish in the vast majority of instances. Red meat is not a staple in the Mediterranean diet and is rarely eaten by adherents to this dieting routine. The people who actually populate the countries around the Mediterranean Sea are rarely seen eating red meats of any kind. In addition, dairy products are used only sparingly within the Mediterranean diet. For example, if milk is included in a meal or in the preparation of food, it is of the low fat or non-fat variety. Eggs are rarely included in Mediterranean meals. Indeed, a heavy egg eater is one who has four eggs a week.
With the moderate consumption of fish, the Mediterranean diet allows adherents a tremendous source of Omega-3 fatty acids. Research has demonstrated that a diet flush with Omega-3 fatty acids works to prevent heart disease, stroke and even some cancers.
Many uninformed people can be found making the statement: “The Mediterranean diet just isn’t for me — it is too high in fat.” In truth, the Mediterranean diet is high in certain types of fat. Upwards to thirty-five to forty percent of the calories taken in through this diet do come from fat. However, the Mediterranean diet is remarkably low in saturated fat. It is saturated fat that has negative consequences on a person’s health and wellbeing.
The diet relies heavily on olive oil. (This is the primary reason why the diet is higher in fat than one might expect.) Olive oil is proven to increase the level of HDL cholesterol (also known as “good cholesterol”).
The Mediterranean diet is extremely high in antioxidants and fiber, two elements that have been proven to be helpful in preventing heart disease and some types of cancer.
The dietary practices of the Mediterranean region trace their origins back to the days of the Roman Republic and the Roman Empire, beginning in about the Fourth Century BC.
The Mediterranean diet became of more international interest in modern times as early as 1945. A medical doctor named Ancel Keys was responsible for encouraging his own patients in the United States to turn to the Mediterranean diet scheme. His advocacy increased the awareness of the Mediterranean diet in other countries around the world as well.
Conclusion
Armed with these basic, elementary facts about the Mediterranean diet, you will be in a better position to determine if this diet regiment is appropriate for you and your lifestyle. As can be seen, the Mediterranean diet has been followed by people in many parts of the world beyond the Mediterranean Sea region for quite an extended period of time.
Is the Fat Smash diet effective for weight loss
Oct 11th
The Fat Smash diet is known as the Celebrity Diet. Ian K. Smith, MD, pioneered this diet on the show Celebrity Fit Club which showcased Hollywood stars getting in shape according to a fat smash regiment. Unlike common diets, the Fat Smash diet features a lifestyle approach to dieting, which includes eating healthier foods, more satiating foods and getting lots of exercise. Smith’s program offers users a low-calorie plan that includes a long list of foods you can enjoy, some to avoid, along with weight loss tips and 50 recipes. Smith states that “dieting should not be complicated, painful or unrealistic.” Furthermore, the diet is not of the calorie counting variety.
The plan guarantees a change in your “relationship” with food, and dynamic results in about nine days, the first phase of the program, during which users can lose 6-8 pounds. This detox period is designed to rid your body of junk food so that you can prepare your “temple” for training. (You can see why Smith is a celebrity favorite) During this phase, calories are reduced and water is used to flush the body clean. You must eat four to five meals a day without skipping, and the menu should be raw, grilled or steamed. Fats are limited and you get unlimited amounts of most fruits and vegetables. Phase two lasts for three weeks and introduces additional foods, keeping the same schedule of four or five meals a day. Phase three is a construction period lasting four weeks, which adds more foods and larger portions, while phase four: “The Temple” (Don’t laugh) is the final stage and one that the author promises can last a lifetime.
The principles of the Fat Smash diet are portion control, regular meals of 4-5 a day (without skipping) and exercise. How do users of the Fat Smash diet rate the program? While many users have found success with the program (including celebrities!) other users and dietary experts question the first phase for being too strict and even a bit condescending. Another criticism is that the program waits too long the final stage to introduce valuable fat burning exercises. Nevertheless, some experts strongly recommend the plan to dieters who are “addicted” to junk food and who need help in learning to eat right and exercise at a comfortable pace.
Osteoarthritis Diet + Exercise Plan
Jun 8th
The most common type of arthritis, osteoarthritis, affects nearly 20 million people. More than half of the population over the age of 65 is afflicted with this disease in at least one of their joints.
Osteoarthritis, a degenerative condition, is a form of arthritis that causes the gradual breakdown of the cartilage that cushions the joints, resulting in bones rubbing against bones. This cause stiffness and pain when movement is attempted. Osteoarthritis most commonly affects weight-bearing joints such as the knees and hips. It also is common in the fingers.
DIET AND OSTEOARTHRITIS:
FOODS TO AVOID: There are several factors that contribute to the disease; the ageing process, joint injury and being overweight. There are some foods that should be avoided if at all possible from your diet.
The nightshade family of vegetables including tomatoes, peppers, eggplant, and potatoes are specific allergens for many people with arthritis. Dairy products, orange juice, wheat, and corn are often responsible for food allergies. Eliminate all the suspect foods from your diet for at least one month. If your arthritis improves, gradually reintroduce the foods, one at a time (every seven days). This way, you can determine which food is causing problems.
Decrease your consumption of all animal products other than fish. This should help reduce the inflammation in the joints. It is also very important to eliminate alcohol, coffee, sugar, saturated and hydrogenated fat, and excess salt.
FOODS TO INCLUDE: A joint-friendly diet should be rich in fruits and vegetables.
*Fruit:
Those high in Vitamin C like strawberries, raspberries, kiwi, peaches, mango, and cantaloupe.
*Vegetables:
Those high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, spinach, kale, broccoli, cabbage, and Brussels sprouts.
*Anti-Inflammatory Foods:
Ginger, garlic and apples.
*Oily Fish:
Rich omega-3 essential fatty acids and high in Vitamin E like salmon, mackerel, sardines, herring, tuna and trout.
*Nuts and Seeds:
Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts like walnuts, brazil nuts and almonds, and seeds like sunflower and pumpkin seeds.
*Pulses and Grains
Lentils, chickpeas (garbanzo beans), brown rice, and whole grains (breads, cereals, pastas,etc.).
*Drink at least 48 ounces of pure water every day.
EXERCISE AND OSTEOARTHRITIS:
EXERCISE: One of the best forms of treatment and prevention is exercise. It strengthens the muscular support around the joints and improves joint mobility and function.
There are three types of exercise that are beneficial in the treatment of osteoarthritis:
*Stretching exercises – help reduce stiffness and increase joint movement and flexibility.
*Strengthening exercises – increase muscle strength. Strong muscles help support and protect the joints that are affected by arthritis.
*Aerobic exercises – improve cardiovascular fitness, control weight and improve the body’s overall function.
Start with a warm-up and begin exercising slowly. Resting frequently will reduce the risk of injury. Before beginning any type of exercise program, consult your doctor to find out which exercises are appropriate for you and which exercises you should avoid.
While you cannot prevent osteoarthritis, you can eliminate or decrease your symptoms by eating a joint-preserving diet, maintain your ideal weight, and exercise regularly. Exercise also helps control weight and improves mental outlook by releasing feel-good chemicals in our brains.
Remember, being overweight not only carries a highly increased risk of developing osteoarthritis, it increases your risk of many other ailments and diseases.
Lose Weight Fast Tips – Part 1
Feb 11th
Speedy weight loss are much sought after by folks eager to lose some weight in the shortest time possible. There are lots of different diets, diet pills and other weight loss products on the market which can help you to lose weight. Losing weight means you have to eat lesser calories than what your body needs. This translates to consuming lesser calories than your daily energy requirement. Eat cherries and strawberries foods are rich in ellagic acid a nutrient that helps mop up free radicals and help combat pollutants such as alcohol and as a by product they boost brain power. Do not allow your blood sugar levels to drop, in between meals.
By eating more often and eating the right types of foods that are on the low end of the glycemic index, you can keep your blood sugar levels more even throughout the day. Stock up your fridge with lots of leafy green vegetables and fruits. Vegetables and fruits are rich sources of fiber and water and add weight and volume to our food. This makes our stomachs full while maintaining a lower calorie count since fruits and vegetables are inherently low in calories and fat content. Chilli sauce & mustard foods increase your calorie burning capacity by between 5 – 10% for up to 2 hours after eating.
Eat oodles of fiber. Eating sufficient fibre foods to assist hold things moving through your intestine. And like water, fibre wealthy foods bulk you upward and have you look fuller for longer. Regular exercising is the missing region of the fast weight departure puzzle. Carbohydrates can assist you suffer weight. A diet containing better carbohydrates such fruits and vegetables, wholegrains and conservative in plump and calories, will ensue in weight departure. Good carbohydrates will too assist you fight thirst pangs as they are slowly realized into the system. Protein helps to preserve muscle people which is significant in the plump combustion procedure.
Try to diminish the consumption of bread, oil, salt and seek avoiding trash nutrient as often as potential. Don’t beverage diet or routine pop. Avoid drunkenness soda of all kinds to rapidly cut bloating and go inches off of your waistline. You can have fast weight departure by following all of these tips simultaneously. Diet only cannot assistance you suffer weight rapidly, nor can exert only. Combining diet and drill, along with drinking much water, increasing your fibre, eating much vegetables and making exert a region of your regular procedure, is the alone manner to suffer weight tight without using diet pills.
