Stay Fit

Get Flat Abs Quickly

2009-09-16T12:08:00.000-07:00

What is it about abs exercise equipment advertising that causes us to "jump on the bandwagon" and believe advertisers claims? Gorgeous babes and hunks (who I seriously doubt use the product) convince us that their simple, super healthy, "easy to stow away under your bed"

This is an important concept to understand. If you want to lose fat in the midsection, then doing hundreds of crunches is definitely not the way to go. Why is this?

But before I go on to reveal how to do lower abs exercises, it is important that you learn one very important concept. The concept is that if you choose to lose fat only around your lower abdomen and keep fat in others sections of your body, it doesn't happen that way. When you start to lose weight,

The best Pilates abs exercise DVD's are the ones that are performed by a Pilates professional and offer a total body workout. Pilates is for the whole body! Most DVD's of Pilates mat exercises will present that, but some focus on lower ab workouts.

Abs exercises make your abs burn. Whether you use the latest abs machine or do hundreds of abs crunches on the floor, you are trying to get that burning sensation below your belly fat. Typically what happens is that you do these abs exercises for a week or two and get those abs really burning.

But what is a proper exercise for your abs? In order to understand this, one has to know how an exercise should work-and how it affects the muscles. Like any other muscle group in the body, the abdominal muscle has many regions. Since one's abs is composed of many other muscle groups, an abs exercise should target a specific area.

You also need to have strengthening exercises in your routine. These will target your mid section. You should also do some to work the other muscles, such as your legs and arms. Building muscle helps you to burn more calories, too.

Exercises like sit-ups and crunches can give you general results and could only strengthen the core area. The exercise you need must provide a quick way to flatten your tummy. Today, the most effective abs exercises are the staircase workouts and swimming.

It would be better if you would make six pack abs exercise a habit. Daily execution of the routine should be treated as habit forming and necessity. Six-pack abs exercises are naturally hard and should be considered most challenging.

A 6 pack abs exercise routine will not pay off overnight and it will take more than a few sessions to see some real differences. To see results, it's important to alternate strengthening and cardio training. It is not necessary to perform both every day of the week.

Don't forget to warm up before undertaking any form of exercise though or you could do yourself an injury and be out of action for a while. It is also important to wind down properly after exercise so if you go running.

How to get A Perfect Body

2009-09-16T11:55:00.000-07:00

Many of us have watched at least one episode of one of the latest reality TV shows about extreme cosmetic makeovers. Admit it; it's mesmerizing to watch someone with significant physical flaws be transformed into a younger, more attractive version of themselves.

Say, you have excess fat and no time to exercise; a plastic surgeon can be hired for the purpose. Right from Liposuction, Butt reduction, Abdominoplasty and tummy tuck to Breast augmentation and mommy makeovers, the plastic surgeon in Beverly Hills will ensure that you are trimmed and model like. A plastic surgeon can definitely help you feel good about your body.

Shapewear garments are not new just improved for comfort and concealment. It flattens your tummy, lifts and smooth your bottom in a pleasing defining look.

While HGH has a lot of benefits, it can be considerably pricey. Richer people who wanted to stay young used to have HGH injected into their bodies. HGH itself couldn't be induced orally in the past because the molecular content of the hormone is too large and complex for the body to digest.

Be cautious and try not to strain and push your muscles too hard. As soon as you are done, you can now try lying on your stomach and chest on the ground. Place your hands beside your hips as if youre about to be in a pushup position.

Just Do Nothing try stop the duty is busy , the some week vacate day or , 1 a day hour is free from from about the work , and a person will be arounding take time alone alone help to make you feels to are calm , for to get learn the way will break the mind may will listen to the music

Anti-Aging HGH product is a dietary supplement that restores the natural color and brings back the healthy shine and radiance of your hair; it also reduces the LDL or the proteins that transports the bad cholesterol in the blood while increasing tremendously the good cholesterol known as HDL lipoproteins.

Avoid empty calorie foods. This includes most alcoholic drinks. Alcohol contains 7 calories per gram compared to 9 calories per gram for fat and 4 calories per gram for carbs.

Luckily, with the currently technology, medical scientists found a way to induce our body to produce more HGH naturally. A number of HGH releasers are available in the market in the form of injectables. This early form did not really gain much popularity mainly because they were expensive.

People should therefore seek to improve their dietary intake of beneficial sources of nutrition and limit their intake of the more commonly eaten foods which are known to be more harmful to the body than their unprocessed counterparts.

Scientists have discovered, and thoroughly tested a method to allow us to eat the foods we love and not gain weight. We can now stop the normal conversion of starchy foods to sugar before it can pass through our digestive system and store as fat on our hips, thighs, buttocks and stomach.

Eat Healthy within Your Budget

2009-09-16T11:46:00.000-07:00

Healthy Food on a Budget

HOW TO SAVE MONEY AND EAT HEALTHY MEALS

Most of us are trying to save money any way we can right now. As living on a budget becomes more important, it is helpful to look at how to stretch your food dollars and still eat a healthy diet. Fortunately, there are many creative ways to do this. It takes a little knowledge, time, and planning, but it is possible to enjoy healthy food on any budget. Overall, the more you focus on purchasing local, unprocessed food and preparing meals at home, the healthier it is and the more money you will save.

You can save money and still eat healthy, delicious food

Making smart choices saves money. Evaluate how you spend your money on food. What unnecessary items do you purchase? Do you eat out often? The first way to save money on food is to limit or cut out unnecessary food spending. Some specific ways to do this:

Cut the junk: Evaluate how much money you are spending on items such as soda (regular or diet), juice, packages of cookies, crackers, prepackaged meals, processed foods, etc. Limit or cut out completely these unhealthy foods. Your wallet and your body will thank you.
Eat out less: Even just reducing your meals out by 1 or 2 times per week can save you about $15 - $25 per week. This is an easy way to save money and even have some extra to spend on higher quality foods.
Stick to your grocery list: The more prepared you are when you get to the store the less impulse purchases you will make. So write out a grocery list and stick to it!
Shop the perimeter of the store first: This way you will fill your cart with healthy whole foods like fresh produce and meat, leaving less room for the "junk food fillers" and thus saving money.
Cook large portions ahead: It saves time to cook once and eat multiple times. One idea is to make a big pot of soup at the beginning of the week or whenever you go food shopping. When you don't feel like cooking, help yourself to a hearty bowlful along with a green salad. This makes a nutritious lunch or dinner anytime.

Purchasing the healthiest food possible

When eating on a budget it is still important to think about the quality/purity of the food you purchase. How foods are grown or raised has an impact on their quality and also impact your health. Organically grown food reduces the potential health and environmental hazards posed by pesticides, GMOs, irradiation and additives. An investment in your food now, could save you money on health bills later.

Here are a few ways to stretch your money when purchasing high quality, organic foods:

Buy the highest quality possible for the foods you eat the most. This way you reduce your exposure to things such as pesticides, herbicides, and antibiotics, while increasing the nutritional value of your food. Organic foods have higher levels of antioxidants and various vitamins and minerals such as: vitamin C, calcium, magnesium, and iron.
Use excess food money to buy higher quality food. If possible, focus on purchasing organic/grass-fed/free-range sources of meat & dairy, because of the possible higher concentration of antibiotics and hormones that could be passed on to you.
Educate yourself. When you know which produce has the most chemical residue (and which has the least) you can choose to buy certain things organic or from local farmers who do not use chemicals, and others conventional.
Eating well on a food budget 1: Shop wisely

The conventional grocery store is not the only place to buy food. Many options are available that you may not be aware of. Some of these "new" venues may offer a significantly cheaper way to purchase food. Search out these types of stores and markets in your area and compare prices. It can save you a lot of money.
Discount stores: Warehouse or club stores like Costco and Sam's offer great bargains. Just be sure to only purchase what you will use. Seasonal produce is often cheaper at these stores, as are foods such as boneless, skinless chicken breast and reduced fat cheese. Due to the very large portions you will need to carefully plan how you will use all of the food. It is helpful to freeze in smaller, more manageable packages.
Search out Farmers' Markets: Many cities, as well as small towns, host weekly Farmers' Markets. Local farmers bring their wares to specific locations, typically open-air street markets, and sell fresh food directly to you, often for less than you'd pay in the grocery store or supermarket. If you go towards the end of the market, some venders may sell their remaining perishable items at a discount. Bonus: you are supporting your local economy, the environment, and it's a great opportunity to socialize and get to know like-minded people in your neighborhood who might want to join a CSA (community supported agriculture) group or start a buying club with you.
Ethnic markets and corner stores are worth looking into. Many of them feature an impressive, affordable selection of fruits and vegetables, as well as some other products.
Purchase generic/store brands: When you shop at conventional grocery stores, compare the unit prices on items. Often the store brand or the generic brand will be cheaper than the name brand for the same quality. Also join the savings clubs to save some additional money.

Eating well on a food budget 2: Find cheaper protein options

There are a number of ways to stretch your food dollars, such as always comparing prices to find the best deal and clipping coupons for healthy foods you like and would buy anyway. Two of most effective ways to save money on food are buying in bulk and learning how to purchase protein in the most affordable way.

Protein: how to save money and have high quality protein in your diet

Protein is a vital part of a healthy diet. Whether it is from meat or vegetarian sources, our body relies on protein for many of its functions. As we know, meat can be quite expensive. But, most of us in the U.S. consume more animal protein than we need, so with a few adjustments we can save money AND have plenty of protein in our diet.

Purchase less expensive cuts of meat and practice portion control. Not only do you save money on the cut of meat, but you can also stretch the meat for more meals when you make tasty things such as casseroles, sauces, soups, stews, and stir-fries. It is easy to add extra vegetables, beans and whole grains to create delicious, hearty, and filling meals. You also get plenty of protein and you save money.
Experiment with vegetarian sources of protein. Veggie proteins, such as beans, are quite inexpensive, highly nutritious, easy to prepare, and taste great. Stock up on dried and/or canned beans and lentils. You'll not only save money, but calories too! Other great sources of less expensive high quality protein are nuts and seeds, as well as eggs. Try going meatless once a week: i.e. "Meatless Mondays."
Canned fish and chicken are a great option for things like sandwiches, enchiladas, casseroles, and salads. These items last for a long time on the shelf so can be bought ahead. They are great to have on hand for great tasting, quick, easy, and healthy meals.

Eating well on a food budget 3: Buy in bulk

Doing things in bulk saves time and money. Buying in bulk is almost always cheaper. There are many items that can be bought in bulk - grains, dairy products, and meat, for example. You can freeze perishable items, such as meat, milk, and bread, in smaller portions to use, as they are needed. It is always a good idea to buy non-perishable items, such as dried beans, grains, and canned foods, in bulk.

Shop for produce in season and buy by the bag. When produce is in season it is at its cheapest, as well as its best flavor and nutritional value. It's cheaper to purchase produce by the bag, not by the piece, and will fill more lunch bags and cover more meals. Some easy examples: apples, oranges, grapefruit, potatoes, and onions.
Check the freezer aisle. Look for the largest packages of vegetables in the frozen foods section. These are great for stir-fries and soups. Frozen and fresh veggies are equally nutritious, still taste good, and often the largest frozen bags will be cheaper.
Ethnic markets and corner stores are worth looking into. Many of them feature an impressive, affordable selection of fruits and vegetables, as well as some other products.
Buy all your grains in bulk (including cereals) and store them in airtight containers. Examples are whole grain brown rice, millet, barley and rolled oats. Brown Rice can be a little more expensive than white rice, but the higher nutritional value is well worth it. Whole grains are an excellent source of nutrients, including protein!
Bulk protein comes in many forms. Meat is often sold in larger packages/portions at a lower price. Split packages up into meal size portions and freeze for later use. Tip: buy a whole chicken & have the butcher cut it up for you. Dried legumes (beans) and peas can easily be bought in bulk packages or bulk bins at grocery stores. Canned beans can be bought in flats at warehouse stores. Also look for two for one specials on dairy, which you can keep good by freezing.
Eating well on a food budget 4: Stretch your dollar when you cook

Preparing large portions of food to use over multiple meals saves time and energy. When cooking, it's also important to think about how to incorporate leftovers into new meals. Finally presentation has a big effect on the appeal of a meal, so a little effort put in, makes a huge difference.

Save money by cooking in bulk

It's ideal to pick one or two days a week to cook something that can be used for multiple days and meals. Some easy ideas for cooking in bulk:
Cook once & eat multiple times. Cook a large meal at the beginning of the week. It is easy to double a recipe so that you have extra to use later in the week for quick lunches or dinners when you don't feel like cooking. You can also freeze half for another day. Add a green salad or other side dish and you have a delicious easy meal.
One-pot dishes, such as soups, stews, or casseroles, are especially good because they generally save preparation time, money, and dishwashing. Plus they make great leftovers. You can even cook one pot of oatmeal and heat up a serving size each morning. Rolled or steel cut oats are nutritious, very inexpensive and you can add anything you like such as seasonal fresh fruit and nuts or seeds to create a wonderful breakfast. This is also much cheaper and more nutritious than dry cereal or the flavored packets of instant oatmeal, which are usually packed with sugar.

Make new meals from previous ones

Another key to saving money on food is to make sure you are not wasting anything. All leftovers can be used for another meal. Once you have a few easy recipes to use for leftovers, it becomes second nature to do. These meals can be some of the yummiest of the week! Some ideas:

Soups, stews or stir-fries: These meals are ideal for using leftovers. Create a base with broth or a sauce, and add any leftovers you have - whole grains, veggies and meat. A small amount of meat is perfect to add flavor and substance. Be sure to cut it into small pieces. You can be very creative with herbs and spices to create unique flavors that will please your palate. Another way to add a lot of flavor is to sauté an onion at the beginning. Be sure to allow the food to come to a boil or cook at a high heat. This way you will be sure that the leftovers are sterilized.
Everything burritos: Most leftovers make very tasty burritos! Simply put everything into a tortilla shell (try to get whole grain!) with a little low-fat cheese and enjoy. Example: Cut up leftover meat into small pieces and add to a can of beans. Add any leftover grains and veggies.
Experiment with combinations: Try something totally new! You may be surprised how many foods with different flavors go well together. For example, try making a large green salad and adding cooked whole grains and veggies on the top, as well as cut up pieces of any meat from another meal. Add your favorite healthy dressing and you have a wonderful new meal.

Food presentation: Make meals look festive and inviting

Remember that presentation makes a huge difference in the appeal of a meal. Eating on a budget can still be elegant, romantic, fun and of course tasty! Some easy ways to spice up the table:

Colorful meals: Using small amounts of contrasting colors, pleases our eyes. Add some bright green herbs or some yellow frozen corn to the to a dish of black beans or lentils and save some to sprinkle on top for a garnish. Cut some orange carrots and red tomatoes or peppers on a dark green leafy salad.
Inviting table setting: There are many creative ways to set your table so that it is inviting and beautiful. Have fun with it! Place a candle or some flowers you picked in the center of the table. Use a colorful tablecloth or place mats. Fold colorful napkins at each place setting.
Invite the kids to set the table. Let them decorate it in their own unique way.

You can have your cake and eat it too: Dessert can be affordable, healthy, and delicious

Cutting out junk does not mean that you cut out all desserts. We all enjoy sweet treats, so it is important to know how to include scrumptious, healthy and affordable desserts in your menu. Try picking one day each week for a special sweet treat. On other days find ways to shift your thinking about what dessert can be. For example, fresh fruit is sweet, juicy, healthy, and makes a wonderful dessert.

Popsicles: Freeze your own 100% fruit juice popsicles. If you don't have a Popsicle tray you can use an ice-cube tray and freeze with small plastic spoons as handles.
Home baked items: For healthier baked goods it is much more affordable to make your own. It's also a great way to spend time with family or friends. Oatmeal cookies with rolled oats (whole grains!) are a good example of a healthier baked option. In addition you can always reduce the amount of sugar recipes call for.
Yogurt: Buy a large container of plain yogurt and you can make each serving unique by adding a little sweetener such as honey and cut up pieces of fresh in season fruit. Making your own frozen yogurt is fun, too!
Frozen treats: There are many delicious frozen treats such as fruit, yogurt, and smoothies. Try freezing grapes, bananas (cut into pieces before freezing), peaches (cut into pieces before freezing), or berries. For an amazing dessert pour a little dark chocolate sauce over the frozen fruit. Yummy!
Chocolate: Many of us have chocolate cravings. Dark chocolate is actually quite high in anti-oxidants so enjoy the occasional square of dark chocolate (70% or higher is best) as a wonderful treat.

Healthy Eating: Some Nutritious Tips for Your Diet

2009-09-16T11:42:00.001-07:00

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, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.

Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.

Healthy Eating: Strategies for a healthy diet

Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.

Big picture strategies for healthy eating

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

Eating smart: A keystep towards healthy eating

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

Take time to chew your food: 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 what is in our mouths. Reconnect with the joy of eating.
Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. 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. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Healthy eating simplified

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. But what exactly does that mean? What are good carb, protein, and fat choices for developing your own healthy eating plan? Below you will find more details on each of these topics.

Carbohydrates clarified

Carbohydrates

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.
Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.
Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Whole Grains for long-lasting, healthy carbohydrate 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. Make whole grains an important part of every meal.

Make sure you're really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.

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

Fiber

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:

Helping you feel fuller faster and longer, which can help prevent overeating.
Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.

The two types of fiber are soluble and insoluble:

Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Support your health and the environment by eating locally-grown food

Eating fresh food is an important part of a healthy diet. It has become standard practice for fruits and vegetables to be shipped across the country or even across the world before they arrive on our supermarket shelves. Locally-grown food is fresher than what you'll find in the supermarket, which means that is tastier and more nutritious. And since the food travels a shorter distance to get to you, it is better for the environment and helps us reduce our dependence on foreign oil. Following are some ideas on easy ways to increase your consumption of fresh local foods.

Visit a local farmer’s market. Farmer’s markets are springing up all over the U.S. They usually offer a wide variety of products such as fruits, vegetables, flowers, baked goods, eggs, and meat. Small farmers care about their land and the health of their farms, so even if they are not “certified organic” the food they produce is of a very high quality.
Join a Community Supported Agriculture group (CSA). A CSA is partnership between a local farm and its members who sign up and pay in advance for a box of goods that they will receive on a regular basis (typically once a week). These partnerships help farms receive a better price for their products while giving you a wide variety of fresh local produce.

By supporting your local farmers you are also supporting the local economy. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.

Putting protein into perspective

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
An incomplete protein source is one that is low in one or more of the essential amino acids.
Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.
Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.

Dairy products and other sources for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.

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.

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.

Fats: avoid the bad fats and enjoy the good fats

Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.

Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.
Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible. The USDA recommends that the average individual:

Keep total fat intake to 20-35% of calories
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
Limit cholesterol to 300 mg per day, less if you have diabetes.

Managing all fats in your diet

Dietary cholesterol is also is a very important form of fat that has its own set of considerations. See Healthy Fats to learn more on managing fats your diet.

Healthy Fats and Oils to support brain and body functions

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.

You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.
Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.

The role of sugar and salt in a healthy diet

Sugary Drinks and Sweets

It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.

Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.

Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.

Salt

Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.

Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.

The following table lists the sodium of common foods, versus their lower-sodium versions:

Regular vs. Low Sodium
Adapted from University of Wisconsin’s Online Fact Sheet: Sodium (PDF)
Regular	Sodium (mg)	Low sodium	Sodium (mg)
Bouillon, 1 cube	960	Bouillon, unsalted	3
Peanuts, salted, ¼ cup	246	Peanuts, unsalted	2
Corn, canned, salted, ½ cup	192	Corn, unsalted, fresh	1
Pickle, large	1425	Cucumber	1
Tomato juice, 1 cup	878	Tomato juice, unsalted	14
Garlic salt, 1 teaspoon	1480	Garlic powder, 1 teaspoon	1

You can see how quickly you could consume the 2300 mg recommendation – maybe even before dinner! Cooking with sea salt at home and substitute lower-sodium versions of your favorite foods to ensure a healthy diet.