Healthy Tipp

Eight tips for healthy eating

2014-08-03T23:54:00.001-07:00

Eight tips for healthy eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight diet tips to get started.

The key to a healthy diet is to do the following:

Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. The average man needs around 2,500 calories a day (10,500 kilojoules). The average woman needs 2,000 calories (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can make you feel full for longer.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY.

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.
Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.

Cut down on saturated fat and sugar

We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados.
For a healthier choice, use a just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down, in Eat less saturated fat.
Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk.
Food labels can help: use them to check how much sugar foods contain. More than 22.5g of sugar per 100g means that the food is high in sugar. Learn more in Sugars and Understanding food labels.

Eat less salt

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Learn more in Salt: the facts.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator.
Most adults need to lose weight, and need to eat fewer calories in order to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables.
Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. You can find information and advice in Lose weight. If you’re underweight, see Underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.
Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.
After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories but still filling.

Don't get thirsty

We need to drink about 1.2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more. Learn more in Drinks.

Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.

5 Fat-Blasting Cardio

2012-10-08T02:34:00.001-07:00

5 Fat-Blasting Cardio Alternatives to the Treadmill and Elliptical Machine

Does the thought of spending another minute working out on a treadmill or elliptical machine have you singing the blues? As a physician and fitness buff, I understand your need for variety. You may have spiced up your treadmill workout doing intervals, but you're still ready for a change. The good news is there are lots of other ways to get a heart-pumping cardiovascular workout that doesn't require you to spend another minute on a treadmill or elliptical machine. Plus, it's a good idea to shake up your routine and challenge your body in a new way. If treadmill and elliptical boredom has set in, try some of these alternative ways to get an effective cardiovascular workout.
Skip Rope
Do what boxers do for cardio. Get out your jump rope. Turn on some music, and jump rope for 20 minutes. A twenty minute jump rope session burns between 200 and 300 calories depending upon the intensity. You can even turn jumping rope into an interval workout. Jump slowly for a minute. Then skip as fast you can for 30 seconds. Alternate between fast and slow intervals. It's a workout that builds endurance while increasing coordination and agility. Try jumping rope for 30 to 60 seconds between strength-training sets to boost the number of calories you burn.
Sprints
Look at the body of elite sprinters, and it's easy to see how sprinting can get you ripped. When you do a sprint workout, you get the benefits of a longer cardio session in less than half the time. A study published in the Journal of Applied Physiology found that participants who sprinted for only 15 minutes over a two week period more than doubled their cardiovascular endurance. Sprinting activates fat-burning hormones such as growth hormone and creates more of an after-burn than steady-state running so your metabolism stays elevated for hours after a workout.
To do a sprint workout, warm up and then sprint for 30 seconds while giving it your best effort. Recover by walking for 2 minutes. Repeat the sequence. Start by doing 4 sprint intervals and gradually increase the number as you become more conditioned. If you've always done steady-state cardio, you'll see your endurance increase and your body fat drop when you start sprinting. It's a short, challenging workout, but it delivers results.
Kettlebells
Kettlebell workouts are the ultimate metabolic training workout. They boost your heart rate and activate fat-burning hormones while strengthening the muscles in your upper body and core. Kettlebell moves basically consist of sequences of swings, clean and press and kettlebell snatches. Learn the proper way to do the swing and snatches by watching a video. Then reap the benefits this dynamic type of metabolic workout offers you.
Bodyweight Cardio
You don't have to run, cycle or swim to get an effective cardio workout. You can do it using only your own bodyweight. The key is to do each exercise circuit-style with no rest in between. Choose five exercises, and do each for 60 seconds without stopping. Repeat the circuit as many times as you can.
Some exercises you can include in bodyweight circuit include push-ups, frog jumps, jumping jacks, triceps dips using a chair, squat jumps, prisoner lunges, side shuffles, mountain climbers and burpees. The key is to minimize rest so you keep your heart rate up. The variety makes this workout go quickly.
Kickboxing
Kickboxing is a cardiovascular workout that has the added benefit of improving coordination and balance. The dynamic punches and kicks you do during with a kickboxing routine burn up to 350 calories in a single 30-minute session. Kickboxing is also a good stress reliever. You can learn kickboxing using a DVD in the comfort of your own home. It's a fun way to add variety to your cardio workouts.
The Bottom Line?
Step off the treadmill and give these five cardio alternatives a try. They'll add variety to your workouts and keep you motivated better than mindlessly moving your feet on an elliptical machine.
References:
Journal of Applied Physiology. 2005 Jun;98(6):1985-90. Epub 2005 Feb 10.
Self Health Calculators

Can Eating Every Other Day Be Good for You?

2012-10-08T02:32:00.004-07:00

The Alternate Day Diet Can Slow the Diseases of Aging, Including Cancer, Diabetes, and Heart Disease

or many people who have adhered to an extremely low calorie diet in the interest of living longer, the recent research findings by the National Institute of Health are disappointing. While worms, fruit flies and some other mammals live longer when they are kept on a low calorie diet, rhesus monkeys do not. Proponents of the calorie restriction lifestyle choice may still argue that it is a healthier way to eat, but it is a difficult eating plan to stay on. Who wants to be hungry all the time, every day?

Another alternative that could hold promise for the same results is the alternate day diet, or intermittent fasting. I recently read a blog post by a cancer patient indicating that intermittent fasting is proving effective for slowing the growth of cancer and enhancing the effects of chemotherapy. A friend of mine has been following the alternate day diet for two years, and he is looking very fit and well at 60 plus years. As a cancer survivor, I am very interested in anything that could increase my odds of dying at a ripe old age, of something other than cancer. I've done some research, and here's what I found.

The alternate day diet is not hard to follow for most people.
Dr. James Johnson is the doctor who has developed this approach, and it has a lot of things going for it. Diets are notoriously hard to stick to, but most of us can handle it if we know we can eat what we want tomorrow. The way the plan works is that you eat normally on one day, and then the next day you restrict your calorie intake to 20 percent or less than you would usually need. Getting through a day on 500 calories is tough, but not impossible. According to Dr. Johnson, two weeks of alternating normal food intake with these modified fast days will change your body chemistry. After that, the program gets less restrictive.

After two weeks, your body chemistry changes and you start to reap the benefits.

There is a protein in the body called SIRT1 that affects your body in several ways that impact your health. More of this protein is produced when you fast over a period of time. According to Dr. Johnson, it takes a couple of weeks to activate this increased SIRT1 production in the body. The result is slower cell proliferation, better fat metabolism, and generally more efficient use of energy by the cells. There is an excellent article in the International Journal of Biological Sciences describing the impact of SIRT1, which you can find here. This research suggests that activating SIRT1 in can prolong life and prevent cancer. I'll go hungry one out of two days for that!

This way of eating can change your approach to food.
After reading the research on intermittent fasting, I was sold. I've been on the plan for a week, and I have had several surprises. I thought that I would want to eat a lot on my up days, but I haven't. I've been interested in healthier food, and I've enjoyed it more. After my first low calorie day, I broke my fast with some very plain oatmeal with a miniscule amount of maple syrup to sweeten it. It tasted wonderful. I have lost four pounds the first week, and my energy has been excellent. I have not slowed my schedule at all.
Starvation diets will cause your metabolism to slow, making weight loss harder. The normal eating days prevent this, so weight loss is steady.
I think I'm hooked.

Chemical in Cruciferous Vegetables Causes Breast Cancer Cells to Self-Destruct

2012-10-06T11:55:00.003-07:00

Chemical in Cruciferous Vegetables Causes Breast Cancer Cells to Self-Destruct

A chemical in cruciferous vegetables, phenethyl isothiocyanate or PEITC, shows promise as a preventative against certain types of breast cancer cells. PEITC contains compounds that cause apoptosis in breast cancers. Apoptosis is when a cell receives a signal to die or self-destruct.
Cruciferous Vegetables
Broccoli, kale, and Brussels sprouts are cruciferous vegetables. They get their name from the cross-like flowers the plants produce. Compounds in these vegetables have been long thought to help prevent cancer, and now we have a better understanding of why. Since my breast cancer diagnosis, I turned to improving my diet in order to stay strong during surgery and chemo. Eating better will help prevent the cancer from spreading.
The Study
A study published in the online version of Journal of the National Cancer Institute, clearly shows the potential of PEITC in the reduction of breast cancer tumors in mice. In the study, mice with mammary tumors similar to human breast cancer were given PEITC over 29 weeks. The results were clear. Mice that received PEITC had 53.13 percent decrease in tumor size and growth when compared to the control group.
Shivendra V. Singh, Ph.D. of the University of Pittsburg Cancer Institute conducted the study. Two groups of mice were used. One group was fed PEITC for 29 week and the other group was fed a control diet.
Conclusions and Results
Although the study shows that PEITC reduces tumors in mice through apoptosis, reduced cellular proliferation and alter expression of several proteins, it did not suppress the HER2 proteins in the cells. About 20 percent of all breast cancers are HER2 positive. An overabundance of HER2 receptors in a cancer cell makes it more aggressive and harder to treat.
By reducing the rate at which cancer cells spread and by increasing death rates in cancer cells, PEITC shows a lot of promise in the treatment of breast cancer. For people with breast cancer, learning more about which foods can help reduce the risk of recurrence is important.
This study has huge implication for women like me who have early stage breast cancer. Although the study's results cannot be conclusively projected onto humans--it shows enough promise for me to start eating more vegetables that contain PEITC. The possibility of a recurrence of breast cancer is always there. I would be glad to ingest more cruciferous vegetables in order to prevent a recurrence. Eating vegetables is far more pleasant than chemotherapy, radiation and additional surgery.

Published by Lynda Altman

Lynda Altman is a freelance writer, blogger and researcher. Her experience includes published print articles in Family Chronicle Magazine, writing and researching for private clients, and writing online cont... View profile

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Healthy Eating

2012-10-06T11:54:00.001-07:00

Healthy Eating

EASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO IT

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (unrefined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner–but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entr�e, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Some great choices include:

Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

Beans: Black beans, navy beans, garbanzos, and lentils are good options.
Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.
You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Good sources of calcium include:

Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup
corn sweetener or corn syrup
honey or molasses
brown rice syrup

crystallized or evaporated cane juice
fruit juice concentrates, such as apple or pear
maltodextrin (or dextrin)
Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
Opt for fresh or frozen vegetables instead of canned vegetables.
Cut back on salty snacks such as potato chips, nuts, and pretzels.
Choose low-salt or reduced-sodium products.
Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Nutrition for Women

2012-10-06T11:52:00.001-07:00

Nutrition for Women

Eating Right to Look and Feel Your Best

A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

Good nutrition for women of all ages

Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Top diet and nutrition tips for women

Women & Alcohol by Harvard Health Publications

Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally-processed or locally-grown foods whenever possible and make these foods the mainstay of your diet.
Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.
Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.
Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

Diet and nutrition for women tip 1: Eat to control cravings and boost energy

Your diet has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making smart food choices and developing healthy eating habits, you’ll find it much easier to stay slim, control cravings, and feel energetic all day long.

Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every 3-4 hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 pm (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.

Diet and nutrition for women tip 2: Get plenty of good carbs

You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates.

Complex vs. simple carbohydrates

Complex carbohydrates—the “good carbs”—have not been stripped of their fiber and nutrients. Because they’re rich in fiber, they keep you full longer and help with weight control. Good sources of complex carbs include whole grains such as whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables.
Simple carbohydrates—the “bad carbs”—have been stripped of their fiber and many of their nutrients. Simple carbs lead to a dramatic spike in your blood sugar, followed by a rapid crash. These carbs are much less efficient at filling you up and keeping you energized. Simple carbs include white flour, white rice, and sugary foods.

Complex carbohydrates:

Leave you full and satisfied
Are packed with nutrients
Provide long-lasting energy

Simple carbohydrates:

Leave you hungry for more
Are mostly empty calories
Provide only short-lived energy

Diet and nutrition for women tip 3: Don’t cut out the fat!

Many women have been led to believe that dietary fat is unhealthy and will contribute to weight gain. But fats are a necessary part of a healthy diet. What really matters are the types of fat you eat.

Women need healthy fats in their diet to look and feel great

Healthy fats boost your brain power and mood. Fats are essential to healthy brain function. They put you in a good mood and keep you mentally sharp.
Healthy fats promote healthy pregnancies. When you’re pregnant, both you and your growing baby need healthy fat to feel your best. Fat is especially important to your baby’s developing brain and nervous system.
Healthy fats contribute to lifelong beauty. Fats are essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily-damaged hair.
Healthy fats help control cravings. Because fat is so dense in calories, a little goes a long way in making you feel full. Small amounts of good fats like nuts or seeds make great satisfying snacks.
Fats lower the glycemic index of foods, easing the spike in blood sugar that results from eating carbohydrates.
You need fat in order to absorb certain vitamins. Many important vitamins—including vitamins A, D, E, and K—are fat-soluble, meaning you need fat in your system in order to absorb them.

Choosing healthy fats

Rather than cutting fat out of your diet, make smart choices about the types of fat you eat. Saturated fat and trans fat—the “bad fats”—increase your risk for certain diseases, including heart disease and stroke. But polyunsaturated and monounsaturated fats—the “good fats”—actually contribute to your health and vitality, support your mood, and help you maintain a healthy weight.
Foods rich in healthy fats include:

olive and canola oil
olives
nuts

fish and seafood
peanut butter
avocados

Diet and nutrition for women tip 4: Focus on foods for strong bones

It’s important for women of all ages to eat foods that contribute to strong, healthy bones. Women have a higher risk of osteoporosis than men. But osteoporosis is largely preventable with good nutrition and exercise. After the age of 30, you stop building bone mass, but you can eat to maintain strong bones at any age. The key is to get enough of the nutrients that support bone health.

The role of calcium, magnesium, and vitamin D in women’s bone health

Calcium and magnesium, in combination with vitamin D, are vital for women’s bone health. Calcium and magnesium needs are higher for people who eat the standard western diet (high consumption of sugar, caffeine, meat, and alcohol and a relatively low consumption of leafy greens and whole grains).

Calcium: The recommended daily allowance varies from 400 to 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, oatmeal and other grains, tofu, cabbage, summer squash, green beans, garlic, and sea vegetables. Calcium is absorbed slowly and your body cannot take in more than 500 mg at any one time. See Related articles section below for a PDF factsheet on good sources of calcium.
Magnesium: The recommended daily allowance for magnesium is 500 to 800 mg/day. Calcium can only work when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds, including pumpkin, sunflower, sesame, and flax seeds.
Vitamin D: Aim for between 400 and 1,000 IU (international units) daily. You can get Vitamin D from about half an hour of direct exposure to sunlight, and also from foods and supplements. Salmon is an excellent source of vitamin D. Other good sources include shrimp, vitamin-D fortified milk, cod, and eggs.

Nutrition tips to ease the symptoms of PMS

Bloating, cramping, and fatigue experienced the week or so before your period are often due to fluctuating hormones. Diet can play an important role in alleviating these and other symptoms of PMS.

Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
Limit red meat and egg yolks as they can cause inflammation. You may want to try sticking to vegetable proteins like soy and nuts, to see if it helps with your symptoms.
Try cutting out dairy. Many women find relief from symptoms when dairy foods are eliminated from their diet. For some, improvements occur when they switch to hormone-free, organic dairy products.
Add essential fatty acids to you diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.
Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Nutrition tips for pregnant or breastfeeding women

You only need about 300 extra calories per day to maintain a healthy pregnancy and provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.

Nutrition for a healthy pregnancy

Fat and protein are very important to your baby’s developing brain and nervous system. Stick to lean sources of protein and healthy fats for weight control.
Abstain from alcohol. No amount is safe for the baby.
Cut down on caffeine, which has been linked to a higher risk of miscarriage and can interfere with iron absorption. Limit yourself to no more than one caffeinated drink per day.
Eat smaller, more frequent meals rather than a few large ones. This will help prevent and reduce morning sickness and heartburn.
Be cautious about foods that may be harmful to pregnant women. These include soft cheeses, sushi, deli meats, raw sprouts, and fish such as tuna that may contain high levels of mercury.

Nutrition for breastfeeding women

Keep your caloric consumption a little higher to help your body maintain a steady milk supply.
Emphasize lean sources of protein and calcium, which are in higher demand during lactation.
Take prenatal vitamin supplements, which are still helpful during breastfeeding, unless your physician tells you otherwise.
Avoid alcohol, caffeine, and nicotine. Just as with the pregnancy guidelines above, refrain from drinking and smoking, and reduce your caffeine intake.

If your baby develops an allergic reaction, you may need to adjust what you're eating. Common food allergens include cow's milk, eggs, wheat, fish, and citrus. For a cow's milk allergy, you can meet your calcium needs through other high calcium foods, such as kale, broccoli, or sardines.

Nutrition tips to boost fertility

Avoid alcohol, caffeine, and nicotine, as they are known to decrease fertility.
Eat organic foods, in order to limit pollutants and pesticides that may interfere with fertility.
Take a prenatal supplement. The most important supplements for fertility are folic acid, zinc, selenium, omega-3 fatty acids, vitamin E, and vitamin C.
Don’t overlook your partner’s diet. About 40 percent of fertility problems are on the male’s side, so encourage your partner to add supplements such as zinc, vitamin C, calcium, and vitamin D.

Nutrition tips to ease menopause

For up to a decade prior to menopause, your reproductive system prepares to retire and your body shifts its production of hormones. By eating especially well as you enter your menopausal years, you can ease this transition.

Boost calcium intake. Calcium supports bone health and helps prevent osteoporosis. Also make sure you’re getting plenty of Vitamin D and magnesium, both of which support calcium absorption.
Limit wine, sugar, white flour products, and coffee. Hot flashes improve in almost all cases when those foods are reduced or eliminated.
Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and black currant oil are good sources of gamma-linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.
Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels. Flaxseed can be particularly effective in managing hot flashes. Add 1 to 2 tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads, or main dishes.
Consider eating more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help manage menopausal symptoms. Try natural soy sources such as soy milk, tofu, tempeh, and soy nuts.

10 Tips for Healthy Living in Your 30s for Women

2012-10-06T11:48:00.001-07:00

10 Tips for Healthy Living in Your 30s for Women

Simple Tips for Healthy Living

Most women in their 30s feel it is the best time in their lives, many women in their 30s also have multiple roles such as mom, cook, cleaner, bread winner plus many other roles.

Women in their 30s need to make sure they are pursuing healthy living and women will at times push their own needs aside to make sure other factors or areas in their lives are being taken of first.
Many women think of others first, especially moms tend to put everyone else as priority. Moms often have a hard day of working out of the home or in the home, taking care of the kids and all the tasks that are involved with being a mom and thinking about healthy living is the last thing from a mom's mind.
However, it is of the utmost importance for women in their 30s to maintain a healthy living lifestyle so that they can be in tip top shape to continue and keep up with their busy lifestyles and live their lives to the fullest.
Here you will find 10 tips for healthy living for women in their 30s, each tip is simple and easy but will really help to make life healthy and enjoyable.
Take Naps
Women especially moms are notorious for not getting enough sleep and lack of sleep is one of the leading causes of women not feeling and looking their best. Lack of sleep is very serious and can take years off of a life. Taking naps when there is that tiny bit of a break or when the kids take naps is a great way to get energized, rested and to maintain a healthy living.
Drink Water
The simple act of drinking water can seem to be the obvious, yet many women of all ages do not get enough of the minimal daily intake of water. Water helps to remove toxins in the body and helps to keep the skin looking healthy and radiant. It is very important for women of all ages to get enough water in their system to help the body functions to work properly, the skin to look and feel beautiful and to live a healthy lifestyle.
Daily Moisturizer
Women in their 30s need to replenish their skin daily with much needed moisturizer. Women in their 30s really need to be adamant about applying a daily moisturizer to help keep skin looking beautiful. A daily moisturizer with sunscreen is an added bonus.
Relax in a Bath
Relaxation is rare if not existent for women especially moms but the stress of daily women and mom life can really affect the way a women looks and feels. A small amount of daily relaxation is important for a woman to look and feel beautiful. Taking a bath is a wonderful way for a woman to get some much needed relaxation time in and to help with living healthy.
Wear Sunscreen
Sun damage causes premature aging of the skin and possible cancer, skin especially as it ages is susceptible to all types of environmental issues. It is important for woman to protect their skin when they are outside and use a daily sunscreen even when the sun is not shining.
Nightly Cleansing
Healthy living involves the skin, it is important to remove makeup nightly. Women especially in their 30s should make sure they wash their face nightly to get rid of make of any makeup residue and impurities. A clean, fresh face is an excellent way to keep the skin healthy and to keep the skin feeling beautiful.
Short Walks
Exercise is so important for women of all ages but especially for moms in their 30s. It is at times difficult for Moms to find the time to exercise but taking quick short walks alone or with the kids is a fantastic way to get the daily exercise in. Many women in their 30s say their body changes dramatically from when they were in their 20s so it is extremely important to maintain healthy living by exercising.
Smile
Smiling not only makes a woman look beautiful on the outside but it helps to make a woman feel beautiful on the inside. If you are a looking for a no cost way to feel positive, make sure to put a big smile on your face and get ready to show the world just what a beautiful woman you are.
Yearly Exam
Women in their 30s go through lots of change and a woman's body will not react the same as it did in younger years. It is essential that women go for their yearly exam and talk to their doctor about any concerns or questions they may have.
Eat Healthy
Women are typically on the go and when we are on the go it can be difficult at times to eat well. It is so important to eat healthy and maintain a balanced diet to continue with a healthy living lifestyle.
Women need to feel and look beautiful inside and outside their bodies, the tips highlighted here for women in their 30s will help to maintain or start a healthy living lifestyle. Women want to feel beautiful about themselves inside and out, living a healthy lifestyle is the first step.
Sources:
Self-Experiences

10-second health tips

2012-09-21T03:32:00.003-07:00

10-second health tips

Live longer and stronger with this feel-good to-do list.

1 Tea off in the morningHot tea can slash your risk of kidney cancer by 15 per cent, according to a review in the International Journal of Cancer. Try pu-erh tea, which is better than green or black tea at preventing DNA damage.

2 Sleep smarterToo much sleep, or not enough of it, can kill you. A British study found that getting more than nine hours of sack time a night, or less than six, doubles your risk of an early death from any cause. Aim for seven to eight hours a night.

3 Pop in your lenses post-showerSoaping up while wearing your contacts can expose your eyes to infectioncausing waterborne microbes, say University of Illinois at Chicago researchers.

4 Drink wine, stay leanPolyphenols, the compounds found in red wine, help your body block fat absorption, an Israeli study found. Red-wine marinades work, too.

5 Check your neckAn American Journal of Medicine study found that a mildly underactive thyroid can boost your heart-disease risk by 65 per cent. A quick blood test can assess your level of thyroidstimulating hormone (TSH).

6 Scent your air safelyAvoid air fresheners with phthalates, as it may disrupt hormone processes, the US Natural Resources Defence Council says.

7 Boost your defencesAn Archives of Internal Medicine review reports that 400IU of vitamin D a day cuts your risk of an early death by 7 per cent.

8 Lean backParking your torso at a 90-degree angle strains your spine, say Scottish and Canadian researchers. Instead, give your chair the La-Z-Boy treatment and recline the seat back slightly. The ideal angle is 45 degrees off vertical.

9 Steam your broccoliItalian researchers recently discovered that steaming broccoli raises its concentration of glucosinolates (compounds that fight cancer) by 30 per cent. Boiling lowers the levels.

10 Stretch it out Genes linked to heart disease, diabetes and obesity can be "turned on" if you sit for hours on end, reports a Diabetes study. Hit the "off" button by taking hourly laps during TV, book and web sessions.

Healthy food swaps

2012-09-18T23:10:00.002-07:00

Healthy food swaps

Choosing healthier foods is easier than you may think. By changing just a few eating habits you can make a big difference to your diet.

Making small changes to your diet can help you to shed excess pounds and achieve a healthy weight.
It can also help you to achieve your five daily portions of fruit and vegetables: learn more in Why 5 A DAY? It's all about eating fewer foods that are high in calories, fat, salt and sugars and swapping them for something healthier, including more fruit and vegetables and wholegrains. Remember, small changes can add up to make a big overall difference to your diet.
You can learn more about a balanced diet in The eatwell plate.

Food and drink swaps

Try these small changes when you have your next meal or drink, or when you open the cupboard or fridge for a snack.
Once you've got started, try thinking of your own healthier swaps, too. Food labels can help you to choose healthier options: learn more in Food labels.

Breakfast

Swap from whole milk to semi-skimmed, 1% fat or even skimmed milk.
Swap a sugar-coated breakfast cereal for a wholegrain breakfast cereal such as porridge or shredded wholegrain wheat cereal, with no added sugar.
Swap a sprinkle of sugar on your breakfast cereal for a topping of fresh or dried fruit, which counts towards one of your five a day.
Swap full-fat Greek yoghurt for fat-free Greek-style yoghurt or natural low-fat yoghurt.

Lunch

Swap white breads, bagels and muffins for wholegrain varieties.
Swap butter and cheese in your jacket potato for reduced fat spread and reduced salt and sugar baked beans.
Swap a tuna melt panini for a tuna salad sandwich on wholemeal bread, without mayo.
Swap a cheddar cheese filling in your sandwich for reduced-fat hard cheese.

Dinner

Swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes.
Swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk such as semi-skimmed, 1% fat or skimmed.
Choose leaner cuts of meat, for example, swap streaky bacon for back bacon.
Swap the frying pan for the grill when cooking meat.

Drinks

Swap your usual coffee made with whole milk to a ’skinny’ coffee made with skimmed milk.
Swap your cordial for a cordial with no added sugars.
Swap a few of your sugary drinks for a glass of water.
Swap hot chocolate made with whole milk and served with whipped cream for a hot chocolate made with skimmed milk and no cream.

Snacks

Swap a blueberry muffin for a currant bun on its own or with some reduced fat spread.
Swap yoghurt-coated raisins for plain raisins.
Swap salted nuts for unsalted nuts.
Swap cheese straws for rice cakes with lower-fat cream cheese

Spicy snacks that slim you

2012-09-18T23:08:00.000-07:00

How to Get Your Metabolism Moving

2012-09-18T23:04:00.001-07:00

How to Get Your Metabolism Moving

Here’s something to feel good about: Your body is a calorie-burning machine. You’ll even torch a few while reading this article. The point is, every single thing you do—from breathing to eating to sleeping—uses energy. The number of calories it would take just to lie in bed all day is called your resting metabolic rate. And just like your curly hair or warm personality, yours is unique.

"There are so many factors that determine your metabolic rate," says Janet Rankin, PhD, professor of human nutrition, foods, and exercise at Virginia Tech. Among them: your height and weight (bigger people burn more calories), your gender (women have slower metabolisms than men), your age (your metabolic rate declines as you get older), how much muscle or fat you have (muscle burns more calories than fat does), and your DNA.

Although you can’t rewire your double helix or switch back the clock, there’s still plenty you can do to be a fast burner, Rankin says. All you need to do is remember these four research-backed truths.

Cardio revs your metabolism for hours afterward
Resistance training often hogs the metab-boosting spotlight. It’s no wonder, since a pound of muscle at rest fries three times as many calories as a pound of fat. However, cardio is every bit as crucial for keeping your metabolism humming. New research explains why: In a study published in Medicine & Science in Sports & Exercise, people pedaled a stationary bike as hard as they could for 47 minutes. The finding: They slashed 190 calories above their resting metabolic rate for 14 hours after their workout. Add that to the 519 calories, on average, the cyclists scorched from the workout itself, and that’s one heck of a sweat session. "If you do just two to three vigorous bouts of exercise per week for 45 minutes, you could lose a pound of fat every two weeks from the combination of calories expended during exercise plus what you burn afterward," says study author David Nieman, PhD, a professor of exercise science at Appalachian State University.

So how can you tell if you’re pushing hard enough? Any sweat-inducing activity you can sustain for 45 minutes will do the trick.

Skimping on sleep stalls your calorie-burning
You’d think that more hours awake means more opportunities to sizzle calories, but the truth is that more sleep makes for a quicker metab. In fact, a single sleepless night reduces your resting metabolic rate by about 5% several hours into the next day, according to a study in the American Journal of Clinical Nutrition. What’s more, the morning after skipping sleep you burn 20% fewer calories from diet-induced thermogenesis—the number of calories your body uses to break down and digest food.

As if that wasn’t enough to encourage you to power down your iPad early, scientists have found that women consume 329 more calories, on average, after snoozing for four hours than they do when they sleep for nine. To keep your cravings in check while preventing your engine from sputtering, try to get seven to eight hours of sleep per night.

Doctors Recommend: Top 10 Slimming Tips

2012-09-18T23:03:00.003-07:00

Doctors Recommend: Top 10 Slimming Tips

Author: admin | Posted: 01-08-2009 | Category: Slimming Tips

10 slimming tips:

1. slimming tip – I advise you to keep your own diary.

The daily record of what you eat, will help you to weight loss. It helps you to understand what leads to overeating and lack of physical activity.

2. slimming tip – Increase your calcium intake.

Recent study by Dr. Lands and his colleagues from the University of Tennessee, showed that consumption of 3 servings of dairy products a day, rich in calcium, may accelerate the reduction in weight by 50-70%, while strengthening bone and preventing osteoporosis system.

3. В slimming tip – Daily Exercise

National Academy of Sciences of America recommends 60 minutes exercise per day.

4. В slimming tip – Eat protein with each meal.

In an article published in the Journal of Nutrition, researchers from the University of Illinois argued that the increased consumption of high-quality protein helps preserve muscle mass and reduce fat in the body in reducing weight. Maintaining muscle mass during weight loss, it is essential because it contributes to a more accelerated burning of calories. Make sure that protein was the only part of a well-balanced diet. I recommend that the protein make up 15-35% of your food. Choose a protein, which is in eggs, fish, poultry, meat, dairy products low in fat, beans and nuts.

5. slimming tip – You must have breakfast every day.

American National Weight Control Registry calls breakfast one of the key factors for long-term weight control. People who skip breakfast tend to have more weight than those who had breakfast. Why? A healthy breakfast stabilizes sugar levels and hormones and the metabolism is accelerated along with the increase in the number of calories flammable.

6. slimming tip – Check break between meals.

Interval between meals should not be more than 4-5 hours. Badges meal, you are dooming themselves to the continuous indiscriminate chewing. Enter for a rule to eat at least 3 times a day to control feelings of hunger and control appetite.

7. slimming tip – Do not jump at weight loss.

According to the Ministry of Health of the U.S. adult gets an average of 0. 5-1. 5 kg / year. Half a kilo = 3,500 calories. Do not think that you can lose weight in a short time. The most successful approach – slowly and surely, no more than 0. 5-1 kg per week. At this rate, you will be relieved in the first place of the fat, so the chance to get rid of it permanently increases.

8. slimming tip – Do not lose weight alone.

Support for other people is helping to establish new eating habits and physical activity. In an article published by researchers from Brown University in the Journal of the American Medical Association, confirms that successfully reduced the weight of those who have a good support system.

9. slimming tip – Eat more non-ferrous products.

Color products contain complex carbohydrates – a rich source of substances which help to resist disease, a small number of calories and contain virtually no fat. Fruits and vegetables contain abundant fiber, vitamins C, A, C, potassium.

10. slimming tip – Reward yourself when you reach your goal.

Make a list of rewards for what you have achieved the goal, for example, lose weight by 2-4 kg and began regularly doing physical exercises. This will increase your self-esteem (studies indicate that high self-esteem helps to cope with emotional overeating). But do not use food as a reward. Visit the spa salon, go to the movies, call or write an old friend.

Five Fantastic Slimming Tips

2012-09-18T23:01:00.011-07:00

Five Fantastic Slimming Tips

Hello dear, welcome to the Slimming Tips Blog, a beautiful session with me. Today I want to discuss something about some fastest and quickest slimming tips for you. If you uncomfortable with your weight or if you feel that you are carrying some extra weight. You should keep reading. Here I am going to explain some fastest and easiest Slimming Tips ever.

But one thing you have to keep in mind that there is no such program that gives you an instant result like a magic. Slimming is a complete scientific and regular practice. You have to follow the instructions to see an expected outcome. You should modify your lifestyle‚ should bring some change in eating habit‚ increase amount of your activity.
1. Sugar Cravings:
My preferred most vital tip for everybody beginning out‚ that’s serious concerning losing weight is to chop out the sugar. If you want to see some quick result you should keep in mind that sugar is a super power to give you some extra weight‚ I am pretty sure this is not what you want. So definitely you should control your sugar cravings
2. Drink Water
Drinking Water is very essential for all and it has many cures from many daisies. We’ve all heard that we should drink eight to ten glasses of water a day. But did you know it can be a very good Slimming tips for you. By drinking a glass of water before taking meal could decrease your carvings to eat. This means you it’ll have a harder time for you to eat too much since your stomach are full of water.

3. Eat more often
Eat more often‚ No‚ it doesn’t mean you eat more food. I want you to eat smaller amounts of food more frequently so that you can control your eating habit. This is one of the best slimming tips for you. You should let your body burn more calories. Bigger meal creates more fat on your body. So you have to avoid taking bigger meal. So Practice eating more frequently.
4. Eat alone instead of Large Group.
Eating with large group is a tip when you want to eat more and you don’t care about the weight. May be this is not what you are looking for. You are here to learn the quickest way to Loss weight. This is exposed by many Studies individuals tends to consume more food when they eat with other people‚ because you spend more time in the table. Manage some alone time to eat so that you can remember about your goal.
5. Brush your teeth.
You May be surprised‚ but this is a psychological Tip for you .after having every meal‚ brush your teeth. This will signal your brain that the mealtime is over. You will be signaled from your brain not to eat. It can be a trick to control your food cravings. Slimming is a complete mind game. You must aware what you eat and how much you eat.

Weight Loss Resources

2012-09-18T23:01:00.002-07:00

Weight Loss Resources Top 10 Slimming Tips

Don’t go on a diet . . . successful slimming is more likely to be achieved by subtle changes in your eating habits and lifestyle. Changes that you can live with and come to enjoy.
Eat slowly and you’ll eat less . . . put your knife and fork down between mouthfuls, sip water with your meals and take smaller bites. It takes a while for your body to recognise that it’s had enough food - the slower you can eat, the less you’ll want. Don’t feel like you have to ‘clean your plate’ especially when you’re eating restaurant-sized portions.
Don’t ban any foods . . . from your slimming plan – especially things you like. Enjoy a small portion from time to time. Banning foods is a sure-fire way to make you crave them.
Visualise how you’re going to look . . . when you reach your slimming goal. What will you be doing? How will you feel? What clothes will be in your wardrobe?
Never give up . . . on a goal because of the time it’s going to take to get there – the time will pass anyway.
Keep a food diary . . . preferably calorie counted. It will enable you to identify which foods/drinks you need to have a bit less of; times/circumstances when you’re likely to over-eat, and whether you’re getting a varied diet with enough fruit and veg.
Don’t go shopping . . . when you’re hungry – if you buy it, you’ll most likely end up eating it. Most of us hate throwing food away.
Be nice to yourself . . . if you have a bad day, don’t beat yourself up. Congratulate yourself on how many good days you’ve had and realise that one bad day isn’t going to spoil it all.
Get some exercise . . .successful slimmers tend to make exercise part of their plan. It doesn’t have to be hard – even 20-30 minutes of fairly brisk walking a day will pay dividends. Add two weekly sessions of resistance training (which helps you burn more calories even whilst you're asleep) and you’ll be looking great that much quicker. Every little helps – look for opportunities to be more active in your daily life.
Reward yourself . . . give yourself a treat for each pound and stone you lose. New clothes make a great incentive when you’re slimming – you could put £x per pound lost into a secret stash!

Bonus Tip – Use the food diary and tools in WLR to help you get started. You can try them free for 24 hours.

Get slim 1

2012-09-17T10:34:00.002-07:00

Get slim

Lemon water weight loss benefits

Do you drink lemon & hot water for weight loss? It’s a very common belief that to lose weight, you should drink hot water (or warm water) and lemon first thing in the morning. Maybe put a pinch of honey in it. There are plenty of people who swear by drinking lemon water for weight loss. Have you ever wondered why drinking warm lemon water would help in weight loss? Or does drinking lemon & hot water even work for weight loss? Read below to find out..

lemon water

The key ingredient here is the water- Recent research shows that drinking 400 ml of water as soon as you wake up in the morning, raises your metabolic level significantly. Water has significant health benefits- see the health benefits of water (Metabolic Level is the rate at which your body burns calories to maintain itself) Through the night, your body is deprived of water, and since most of your body processes use water as a medium, your body’s machinery slows down through the night. When you drink water in the morning, it helps to rev the machinery back into gear, so it kicks up the metabolic rate. The lemon has Vitamin C, and honey has its health benefits, since they add vitamins, minerals, and flavour.
So, assuming that your diet, exercise and activity level is the same, and you start drinking lemon water as soon as you wake up, it will increase your metabolic level. With an increase in your metabolic level, your body will burn more calories for the same activity. Same number of calories going on, more calories going out (from your raised metabolic rate). So you will lose some weight from drinking lemon water in the short term. But once your body gets used to lemon and hot water, the weight loss will really slow down or stop.
So, drinking hot water and lemon is good for health. But, can you lose 5 lbs of weight, from drinking hot water, lemon and honey in the morning? No. Will drinking hot water and lemon reduce any fat? No.
There are many ways to lose weight and get fit. But the best and healthiest way to do so, is with a diet that let's you eat your regular food, is easy to follow, doesn't keep you hungry. Many of us know what is healthy or not, but we still don't lose weight. What you need is a good weight loss diet plan, designed by an expert, who makes it around your food choices (veg, non-veg), and your height, weight, gender and other such factors.Here is what you will get for your weight loss diet: ========================================================================= The remedy is...

Raw Unheated Honey, Fresh Lemon juice and a Glass of room temperature water.

Here is how this amazing remedy works...

The Power of raw unheated honey...

Honey has been used as a home remedy in Ayurvedic medicine to help dissolve fat for thousands of years.

Honey scrapes away and dissolves fat. Fat by nature is oily. Honey has opposite qualities to fat. Honey has a drying astringent quality on fat helping to dissolve it.

According to the ancient medical scriptures raw unheated honey also has the following benefits...

anti fat substance
easily digestible
improves digestion
good for the eyes
good for the voice
gives suppleness to your body
purifies and clears the channels
bestows contentment
heals wounds
purifies and heals ulcers
gives good color and complexion
improves intelligence
cures many types of diseases
rejuvenates your body

Honey is opposite to sugar. Sugar actually makes you fatter but honey is the only sweet tasting substance that strips away fat.

Honey also should never ever be boiled, heated or cooked. It has been found that cooked or boiled honey has a deformed molecular structure turning it into a toxic glue like substance that sticks to the channels within your body and this glue like substance causes disease.

So please use only raw, unheated honey. Raw unheated honey is pure medicine. Raw unheated honey can be brought from any health food store in the world. It can also be brought on the internet.

The power of lemon juice...

Fresh lemon juice is excellent to help you lose weight. Lemon juice is a...

powerful weight loss substance
wonderful aid to internal cleansing
antiseptic
retards the presence of disease causing bacteria
cleanses the liver
helps reduce bloating and flatulence
aids elimination
antioxidant
helps keep your skin clear

The power of a glass of room temperature water...

A simple glass of water upon waking up helps remove constipation and detoxifies your body. A simple glass of water has several healing qualities:

Helps remove fatigue
Enhances glow of skin
Prevents constipation
Increases stamina
Provides satisfaction
Helps the heart
Helps digestion
Antioxidant

"How to take this potent home remedy"

First thing in the morning as soon as you wake up fill a glass with room temperature or luke warm water, add 1 teaspoon of raw unheated honey and add a squeeze of fresh lemon juice, then drink. Take this remedy once every day on a empty stomach.

This home remedy is nature's medicine and is a million times more effective at shedding fat then any weight loss pill. You will be surprised how something so simple as this home remedy can help you not only shed huge amounts of fat but also increase your health and well being.

Now it must be remembered in order to lose weight effectively you need to combine many weight loss principles together.

"While this home remedy is very powerful it needs to be combined with other weight loss principles to be fully effective in a complete weight loss program"

These principles include: mastering your eating habits, eating a healthy diet, special weight loss exercises, potent fat shedding herbal supplements and lastly preventative medicine (basically knowledge on how to keep weight off long term).
The 5000 year old natural healing system known as ayurvedic medicine provides you with perfect knowledge on how you can lose weight and keep it off long term naturally, safely and rapidly.=================xxxxxxxxxxxxxxxxxxxxxxxxxxxxx====================

Healthy Tipp

Eight tips for healthy eating

Eight tips for healthy eating

Get started

Base your meals on starchy foods

Eat lots of fruit and veg

Eat more fish

Cut down on saturated fat and sugar

Eat less salt

Get active and be a healthy weight

Don't get thirsty

Don’t skip breakfast

5 Fat-Blasting Cardio

5 Fat-Blasting Cardio Alternatives to the Treadmill and Elliptical Machine

Can Eating Every Other Day Be Good for You?

The Alternate Day Diet Can Slow the Diseases of Aging, Including Cancer, Diabetes, and Heart Disease

Chemical in Cruciferous Vegetables Causes Breast Cancer Cells to Self-Destruct

Chemical in Cruciferous Vegetables Causes Breast Cancer Cells to Self-Destruct

Healthy Eating

Healthy Eating

EASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO IT

In This Article:

Healthy eating tip 1: Set yourself up for success

Think of water and exercise as food groups in your diet.

Healthy eating tip 2: Moderation is key

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating tip 4: Fill up on colorful fruits and vegetables

The importance of getting vitamins from food—not pills

Healthy eating tip 5: Eat more healthy carbs and whole grains

A quick definition of healthy carbs and unhealthy carbs

Tips for eating more healthy carbs

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Add to your healthy diet:

Reduce or eliminate from your diet:

Healthy eating tip 7: Put protein in perspective

Here are some guidelines for including protein in your healthy diet:

Healthy eating tip 8: Add calcium for strong bones

Good sources of calcium include:

Healthy eating tip 9: Limit sugar and salt

Sugar

How sugar is hidden on food labels

Salt

Nutrition for Women

Nutrition for Women

Eating Right to Look and Feel Your Best

In This Article:

Good nutrition for women of all ages

Top diet and nutrition tips for women

Diet and nutrition for women tip 1: Eat to control cravings and boost energy

Diet and nutrition for women tip 2: Get plenty of good carbs

Complex vs. simple carbohydrates

Complex carbohydrates:

Simple carbohydrates:

Diet and nutrition for women tip 3: Don’t cut out the fat!

Women need healthy fats in their diet to look and feel great

Choosing healthy fats

Diet and nutrition for women tip 4: Focus on foods for strong bones

The role of calcium, magnesium, and vitamin D in women’s bone health

Nutrition tips to ease the symptoms of PMS

Nutrition tips for pregnant or breastfeeding women

Nutrition for a healthy pregnancy

Nutrition for breastfeeding women

Nutrition tips to boost fertility

Nutrition tips to ease menopause

10 Tips for Healthy Living in Your 30s for Women

10 Tips for Healthy Living in Your 30s for Women

Simple Tips for Healthy Living

Most women in their 30s feel it is the best time in their lives, many women in their 30s also have multiple roles such as mom, cook, cleaner, bread winner plus many other roles.

10-second health tips

10-second health tips

Healthy food swaps

Healthy food swaps

Food and drink swaps

Breakfast

Lunch

Dinner

Drinks

Snacks

Spicy snacks that slim you

How to Get Your Metabolism Moving