Doctorina - Stay fit and healthy

50 healthy essentials you must eat

2017-03-05T23:41:00.000-08:00

Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are shellfish, flaxseed, canola oil, "Pumpkin seed" pumpkin seeds, "Sunflower seeds" sunflower seeds and "Walnut" walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

Eating healthy during pregnancy

2016-12-04T07:39:00.002-08:00

Starting off your with a healthy well balanced diet is the best thing you do for yourself and your baby. This way, you'll only need to make a few adjustments during your pregnancy.

Your first trimester

If you find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone. Due to queasiness, some women will eat all of the time and gain a lot of weight in the process. Other women have trouble getting food down and subsequently lose weight. Preventing malnutrition and dehydration are your most important factors during first trimester.

Calories

When you are pregnant, you need to consume around 300 calories more than usual every day. The best way to go about doing this is listening to your body when you are hungry. You should try to eat as many foods as possible from the bottom of the food pyramid. If you gain weight too slow, try eating small meals and slightly increase the fat in your diet. You should always eat when you are hungry, as you are now eating for 2 instead of one.

Calcium

By the second trimester, you'll need around 1,500 milligrams of calcium each day for your bones and your baby', which is more than a quart of milk. Calcium is something that's missing from many diets. Along with milk, other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets.

Fiber

Fiber can help to prevent constipation, which is a common pregnancy problem. You can find fiber in whole grains, fruits, and even vegetables. Fiber supplements such as Metamucil and Citrucel are safe to take during pregnancy.

Protein

Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women who eat a healthy diet.

Iron

A lot of women will start their pregnancy off with a bit of iron deficiency. Good sources of iron include dark leafy green vegetables and meats. Iron supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea.

Vitamins

Seeing as how you get a majority of the vitamins you need in your diet, you may want to discuss prenatal vitamins with your doctor. Folate is one of the most important, and if you are getting enough of it, you may be able to avoid vitamins all together - just ask your doctor to make sure.

Tips For Healthy Eating

2016-11-20T03:29:00.001-08:00

Healthy eating is a way of balancing the food you eat to keep your body in great health. With healthy eating, you'll have energy all day, get the vitamins and minerals you need, stay strong for activities you enjoy, and maintain a healthy weight. Below, you'll find tips designed to help you with healthy eating.

1. Don't skip any meals

Eating 3 meals with snacks in between is the ideal way to maintain both energy and a healthy weight. When you skip meals and get hungry, you're more than likely to choose foods that aren't very good for you. If you are eating away from home, take food with you or know where you can buy healthy food from.

2. Learn about how to prepare foods

Instead of deep frying, try grilling, stir frying, microwaving, baking, and even boiling. You should also try fresh or even dried herbs and spices to add flavor to your food. Before you eat any type of meat, be sure to trim the fat and skin off of it.

3. Avoid a lot of sugar

Drinks that contain sugar are a major source of empty energy. What this means, is that the drinks contain a lot of energy that your body may not need, and it doesn't contain any vitamins or minerals. If you plan to drink sugary drinks, don't go overboard - limit yourself to 1 a day.

4. Avoid thinking about diets

There are no good food nor any bad foods. All food can be a part of a healthy diet, when eaten in moderation. You don't need to buy any low carb, fat free, or even diet foods, as these foods normally have lots of other added ingredients to replaces the carbohydrates or fat.

A rejuvenating 5-day body detox plan to keep you going

2016-10-30T08:03:00.001-07:00

In the present condition, you can no longer survive a single day without encountering pollution. At work, you may not at all be so sure of the cleanliness of the water you drink or of the food you eat. When dealing with people, you can hardly get away from air pollution, be it from smokers, all sorts of sprays or from the exhaust of vehicles. This greatly affects the health in one way or another. Don’t be so sure that when your body does not visibly react, it’s alright.

For these reasons, detoxification is necessary in order to keep a healthy body which also results to healthy mind and healthy relationship with people.

Our body has its own means of healing and detoxifying. However, when pollutants that enter our body had been accumulated more than the capacity of self cleansing, we are giving our inside mechanisms a hard time. Then the tissues are stressed and therefore lead to malfunction. And because they are weakened, the cleansing process is also affected.

We definitely want a clean body. But we also need to help our system in regulating the body processes. However, you should not wait for your body organs to be stressed out and overworked before doing something. In times when the body lacks the command to keep the systems working, the person must supplement. The 5-day detox plan will do a great help in keeping the body systems at work. The 5-day detox plan will rejuvenate the body as well as the spirit, keeping it clean and toned.

Detoxification diet is a part of the 5-day detox plan. During the period of detoxification, certain foods are avoided. Your meals consist mostly of fresh fruits and green, leafy vegetables. Fats, oil, preservatives and food additives are a big no when undergoing the process of detoxification. Also, meat should be kept off because they are hard to digest. For a day or two, eating meat in any form is dropped off from the diet.

Ideal foods that can be part of your diet are as follow: garlic, broccoli, beets, and beans or nuts. Only fresh fruit extracts can be taken as beverages except for grapefruit. And since water is a universal solvent, six to eight glasses of this should be recommended daily. Water is also a major factor in the detoxification process. It flushes out the toxins in the forms of perspiration, urine, or stool.

Although you seem to eat less when detoxifying, you are assured that you will not starve, and ironically, you will even boost your stamina. It is because your intake is limited only to foods which are healthy and are good to the digestive system.

Detoxification plan should be done at least quarterly. To ensure that you get an efficient one, it will be best to consult a nutritionist or a professional. You should also seek for a doctor’s advice to ensure that what you will do is a detoxification and not addition of toxins to your body.

Through the process of detoxification, the toxins are flushed out in your body and a new set of energy is supplied to the body providing you both physical and mental alertness.

Cleanliness should be maintained not only in the outside, but more so in the inside.

Changing Your Eating Habits

2016-10-30T04:21:00.001-07:00

Because all of us have been brought up eating junk food, well most of us, it is not easy to change our eating habits. Your eating habits have developed since childhood based on what your mothers or fathers cooked and what your psychological make-up was during that time.

The foods you eat and crave help keep pass trauma and present anxiety in check. Food helps make you feel good when you start to feel bad. Eating is a natural defense mechanism that the brain-body uses to keep you from going crazy.

So, you see, it is very difficult to change our eating habits. When we do, we start to feel bad. We start to feel uncomfortable, we feel pain, we have withdrawal symptoms, and we may feel sick. Is it any wonder that any of us ever succeed in changing our eating habits?

I consider every thing that has been packaged to be junk food. There are a few exception and you need to read ingredient labels carefully. Very few food manufacturers and even restaurants prepare food with your health in mind. Of course, they want to satisfy you, but they don't use foods that are in your best interest.

Most people eat junk food 85% of the time and then eat good food the other 15%. It should be the reverse of this - eat good food 85% and junk food 15% of the time.

To have better health, here are some foods to stop eating. Eliminate these foods over the next two to three weeks.

Milk (non-fat or no-fat also) - is a mucus and acid forming food. Milk creates mucus in the body and makes the lymph liquid (we will talk about lymph later) in your body acidic, which attracts parasites and other pathogens. (In the place of milk almond milk or goats milk).

Cancer thrives in a body that is acidic.

Bread - white bread is also acid and mucus forming. It is also more difficult to pass through the colon and gives rise to constipation.

Sugar the #1 food additive. Sugar is in most of all the products that you buy.

Sodas (regular or diet)- are extremely high in sugar or artificial sugar - 7 teaspoons per can. Most people drink over 35 gallons per year. Sugar is a body poison and leads to many disease - diabetes, obesity, tooth decay and osteoarthritis and so on.

Sugar, also, depletes your B-vitamins and calcium and magnesium from your bones and teeth.
In addition, since sodas are in aluminum cans, aluminum can go into the soda because most sodas contain phosphoric acid. Aluminum has been associated with senility and Alzheimer disease.

Calcium is also leached from your body to neutralize the phosphoric acid. (Its healthier to drink juices of all kinds)
There is just no way around it. Sodas suck health right out of your body.

Regular salt (NaCl) - excessive salt intake is related to high blood pressure, edema, and imbalances in the minerals in your lymph liquid. Sodium, Na, in salt attracts water so the more sodium you eat that more water your body will hold. (Use sea salt, it has 25% less sodium, use low salt soy sauce, and herbs to flavor your food)

Most people eat too much salt - over 10,000 milligrams per day. We only need around 200-300 mg per day.
Excess salt is also in involved with kidney problems, cardiovascular disease, stomach cancer, and excess sensitive to stress.

Get your Sodium from eating vegetables that are high in sodium. When you get your salt from vegetables it is organic salt, which does not have the same effect in your body as inorganic salt from a shaker. You need a lot of organic salt or Na in your body. Your stomach is a Na organ. It needs organic salt, Na, to keep its lining from being eaten by the hydrochloric acid in your stomach - an ulcer.

Foods high in organic sodium are apples, apricots, asparagus, greens, red cabbage, carrots, celery, dulse, egg yolks, figs, fish, raisins, prunes, and lentils.
For the next two weeks try adding the following foods to your eating habits.
Lecithin - is 30-40% choline, which is used throughout your body. This is why you want to include it in your diet.

Choline is one of the main chemicals in our cell membrane.
It is used in our brains to create the neurotransmitter acytlcholine, which is required for thinking and memory. Consider lecithin brain food.

o It is used by the liver, which helps to prevent a fatty liver. A fatty liver prevents you from losing weight around your belly.
o It helps to break up fats into tiny goblets so that they are easily digestible and will reduce your cholesterol.
o It helps to keep cholesterol from clinging to your artery walls.
· flax seed oil - is an essential oil, omega 3. This means your body does not make it and it is necessary for you to eat it so that you can live without illness or pain.
o It helps to detoxify the liver
o It stimulates the production of bile. Remember that bile helps to breakdown fat so that the liver can better metabolize it.
o It stimulates the body to burn fat.
o Apple juice and apples - are high in vitamin A, in Potassium and have other minerals that strengthen the blood. They contain malic and tartaric acids, which keep the liver healthy and promote good digestion. Apples help you to lose weight by providing fiber and keeping you regular.
Fiber - you need 30-35 grams of fiber every day. Most people only get up to 10-15 grams. Fiber is one foods that reduce your transient time in the colon. Fiber helps to keep your colon clean, reduce cholesterol, remove toxins from your body and eliminate constipation.
There you have it. If you can accomplish these changes in one year, you will notice a big difference in the way you feel and the health that you have.

author:Rudy Silva

Pancakes with buckwheat flour

2016-10-30T02:27:00.001-07:00

Here is another one simple healthy reipe. I've made pancakes this morning. Not bad. Very simple recipe.

Ingredients:

125g buckwheat flour
half bags of dry yeast,
2 eggs,
250 ml lukewarm milk,
100g grated Trappist cheese,
2 tablespoons olive oil,
salt
little pepper

It is best to prepare the dough in the evening, and bake pancakes the next morning. I waited half an hour and they were good.

Superfoods that Fight Depression

2016-10-19T10:06:00.000-07:00

We’ve all had the blues once in while. But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood. It’s imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect. Good nutrition is your best defense for managing depression.

Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.

Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.

A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and vegetables.

Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets.

Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.

Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.

And please, if you’ve been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you.

You Really Are What You Eat

2016-10-18T10:42:00.001-07:00

Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health. Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon, soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected. With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced. An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.

And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense. When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.

Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

The importance of antioxidants in the diet

2016-10-15T23:07:00.000-07:00

Everyone has heard the news about antioxidants and their importance to good health and proper nutrition. It seems the more scientists learn about antioxidants, the more their value and potential increases. Antioxidants have shown promise in everything from preventing heart disease to slowing the degeneration of the eyes and brain.

Antioxidants work in a fairly straightforward way. What makes them so effective is their ability to neutralize a group of highly reactive, highly destructive compounds known as free radicals.

The production of free radicals is a normal bodily process, and it is part of the process of breathing and living. Free radicals are normally neutralized by the body’s natural defense system, rendering them harmless. However, anything that weakens the body’s natural defenses weakens its ability to fight off these free radicals. Those weakening agents include environmental pollution, excess UV radiation and even excessive consumption of alcohol.

When free radicals are not properly neutralized, the body is left open to damage. Free radicals can damage the structure and function of cells in the body, and recent evidence suggest that free radicals contribute to the aging process and may play a role in a great many illnesses, including cancer and heart disease.

While vitamin supplements containing antioxidants such as vitamin C can be important, there is no substitute for a healthy diet. It is estimated that foods contain more than 4,000 compounds that have antioxidant qualities. Eating a healthy diet is the only way to take advantage of these antioxidant properties. In addition to the well known antioxidants like vitamin C and vitamin E, healthy foods like fruits, vegetables and whole grains also contain lots of lesser antioxidants. Scientists are only now discovering the important role these lesser known antioxidants have in keeping the body healthy.

Let’s examine some of the dietary sources for the major antioxidant vitamins.

Vitamin C
Vitamin C is probably the most studied of all the antioxidant vitamins. Also known as ascorbic acid, vitamin C is a water soluble vitamin found in all bodily fluids, and it is thought to be one of body’s first lines of defense against infection and disease. Since vitamin C is a water soluble vitamin, it is not stored and must be consumed in adequate quantities every day. Good dietary sources of vitamin C include citrus fruits such as oranges and grapefruits, green peppers, broccoli and other green leafy vegetables, strawberries, cabbage and potatoes.

Vitamin E
Vitamin E is a fat soluble vitamin that is stored in the liver and other tissues. Vitamin E has been studied for its effects on everything from delaying the aging process to healing a sunburn. While vitamin E is not a miracle worker, it is an important antioxidant, and it is important that the diet contain sufficient amounts of vitamin E. Good dietary sources of this important nutrient include wheat germ, nuts, seeds, whole grains, vegetable oil, fish liver oil and green leafy veggies.

Beta-carotene
Beta-carotene is the nutrient that gives flamingos their distinctive pink color (they get it from the shrimp they eat). In the human world, beta-carotene is the most widely studied of over 600 carotenoids that have thus far been discovered. The role of beta-carotene in nature is to protect the skins of dark green, yellow and orange fruits from the damaging effects of solar radiation. Scientists believe that beta-carotene plays a similar protective role in the human body. Sources of beta-carotene in the diet include such foods as carrots, squash, sweet potatoes, broccoli, tomatoes, collard greens, kale, cantaloupe, peaches and apricots.

Selenium
Selenium is one of the most important minerals in a healthy diet, and it has been studied for its ability to prevent cell damage. Scientists see this ability to protect cells from damage as possibly important in the prevention of cancer, and selenium is being studied for possible cancer preventative properties. It is important to get the selenium you need from your diet, since large doses of selenium supplements can be toxic. Fortunately, selenium is easily found in a healthy diet. Good sources of dietary selenium include fish and shellfish, red meat, whole grains, poultry and eggs, and garlic. Vegetables grown in selenium rich soils are also good sources of dietary selenium.

Understanding fats and carbs

2016-10-15T23:04:00.001-07:00

Fats and carbohydrates are two building blocks of a healthy diet, but many people do not understand their role in proper nutrition. While the daily intake of fats and oils should be limited, these elements are still a vital part of the diet. The key is to make smart choices when it comes to fats and oils. That means substituting saturated fats with unsaturated fats, and using healthier, lighter oils in cooking.

Let’s look at the role fats and oils play in the diet. Fats are necessary for supplying energy to the body. In addition, fats supply essential fatty acids and act as carriers for fat soluble vitamins like vitamin A, vitamin D, vitamin E, vitamin K and the carotenoids. In addition, fats have an important role to play as building blocks for various tissues and membranes, and they also play a key role in regulating numerous bodily functions.

Dietary fat is available from a variety of plant and animal sources, and most diets do contain adequate amounts of fat. Most nutrition experts recommend keeping the intake of fat to less than 20% of calories, but studies have shown that severely limiting fat intake can be dangerous. Extreme low fat diets should only be undertaking with a doctor’s approval and oversight.

The type and amount of fat in the diet makes all the difference. A diet high in saturated fats, trans fats and cholesterol has been associated with a variety of ills, including heart disease, stroke and other associated diseases. In addition, many long term chronic problems, such as obesity, are associated with high levels of dietary fats.

The greatest risk of complications from excessive fat intake appears to lie with saturated fats and trans fats (fats that are solid at room temperature). One of the best ways to keep levels of saturated fat low is to limit the amount of animal fats that are consumed. These animal based fats include meats like bacon and sausage, as well as butter and ice cream. Dietary cholesterol can be limited by watching the consumption of eggs, organ meats and other foods high in cholesterol.

Food labels do make the complicated process of choosing the right fats somewhat easier. For instance, trans fats will be listed on the ingredient list of foods that contain them. In general, trans fats are found mainly in processed foods.

Some fats, such as polyunsaturated fats and monounsaturated fats, are better choices for healthy eating. Examples of these fats include canola oil and olive oil. Cooking with these lighter oils can be a big step toward a healthier diet. Polyunsaturated and monounsaturated fats are liquid at room temperature, and they have been found to have heart protecting qualities.

Many types of fish have also been found to be sources of good fat. Fish are excellent sources of omega-3 fatty acids. These omega-3’s have been found to promote good health, and they may even lower cholesterol levels.

Carbohydrates are an important part of a healthy diet as well, and carbs are necessary for providing energy and many essential nutrients. Carbohydrates are found in fruits and vegetables, in grains and in milk and dairy products. It is important to choose carbohydrates carefully, however, since not all are equally healthy.

When choosing breads and cereal, for instance, try to select those made with whole grains, while avoiding the more highly refined varieties. It is also important to limit the intake of sugars, such as soda, candy and highly processed baked goods. Consuming large amounts of such high calorie, low nutrient foods, can make it very difficult to stay on a healthy diet without gaining weight.

Most Americans tend to have too much of certain elements in their diet. Sugar is one such element and salt is the other. While a basic level of sodium in the form of salt is important to proper nutrition, most people consume too much salt in their daily diet. Excess salt consumption can lead to water retention, high blood pressure and other complications. Choosing low sodium foods, and limiting the use of the salt shaker, can go a long way toward cutting levels of excess salt in the diet.

Eat a wide variety of foods for a healthy diet

2016-10-15T23:01:00.001-07:00

One of the most frequently cited reasons that diets and attempts at healthy eating fail is boredom. Many people simply do not know how to keep a healthy diet interesting day after day, and it can be quite a challenge.

Given the huge variety of fruits, vegetables, whole grains, meats and other healthy foods at the local grocery store, however, it is definitely possible to create exciting, nutritious meals that will keep boredom at bay.

Your key to healthy eating

The key to the success of any plan for healthy eating is to eat what you like, but to exercise moderation when it comes to the less healthy foods. Improving your level of health and fitness does not mean forgoing that piece of chocolate cake, for instance. It does mean, however, limiting yourself to one piece. A healthy diet contains all types of foods, including carbohydrates, proteins, and even fats. The key is choosing foods that provide the best combination of taste and nutrition. After all, if your diet consists of foods you hate, you will not stick with it.

The revised USDA food pyramid contains five major food groups – grains, vegetables, fruits, milk and dairy, and meat and beans. When choosing foods from these groups, it is important to eat a wide variety of foods from every food group. Doing so will not only give you a great deal of variety and keep boredom from setting in, but it will provide the best nutritional balance as well. In addition the widely known micronutrients, such as vitamin A, vitamin D, vitamin C, etc. all foods contain a variety of macronutrients, like fats, proteins, fiber and water. Though present in extremely tiny amounts, micronutrients are vitally important to good health. That is why a healthy, varied diet is so important.

In addition, when choosing foods from within the various food groups, some choices are naturally better and healthier than others. For instance, choosing skim or 2% milk instead of full fat whole milk is a good way to cut down on both fat and calories. And choosing poultry or lean meat is a great way to get the protein you need every day without extra fat, cholesterol and calories.

Likewise cereals and breads that carry the whole grain label are healthier than those who do not. Even in the world of fruits and vegetables some choices are better than others. For instance, peaches packed in heavy syrup add unnecessary sugar to the diet, while those packed in water or juice provide only good nutrition.

There has been a trend lately to add vitamin fortification to food, and this can sometimes be a good way to maximize nutrition. It is important to remember, however, that proper nutrition comes from a healthy diet, not from vitamin supplements. It is fine to buy calcium fortified cereal, but the bulk of your calcium intake should still come from milk, dairy products and green leafy veggies.

Choosing the best foods
Knowing the five major food groups and how much of each to eat every day is only part of the picture. The other part is choosing the best foods from within those food groups. That means things like choosing the leanest cuts of meat, using egg substitutes instead of whole eggs, choosing the freshest fruits and vegetables, etc.

Even with fruits and vegetables, some choices are better than others. Some fruits, such as avocados, for instance, are packed with fat and calories. It is important to check the nutritional qualities of the fruits and vegetables you buy, and not simply assume that all fruits and vegetables are equally healthy.

One way to maximize nutrition while minimizing cost is to buy fruits and vegetables that are in season. Fruits and vegetables that are in season are usually quite a bit cheaper than those that must be shipped hundreds or even thousands of miles, and they are generally much fresher too. Of course, depending on where you live, there may be varieties of fruits and vegetables that are not available locally, so the northerner in search of citrus fruits will just have to watch the sales and buy accordingly.

Eat a variety of veggies for a healthier you

2016-10-15T22:58:00.000-07:00

In addition, vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket. With all these fruits and vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.

When you take into account how much a serving really is, it is actually quite easy to get five to nine servings of fruits and vegetables per day. For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how low the prices usually are, it is easy to see how easy to reach this daily goal really is.

One great way to get the nutrients you need from fruits and vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every color of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet every day.

When shopping for fruits and vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.

Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day. Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies.

New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.

Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement. Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.

In addition, fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day.

So don’t forget to get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.

Keeping fat low for a healthier eating lifestyle

2016-10-15T22:51:00.001-07:00

Everyone has heard about the importance of keeping the level of fat in the diet to a minimum. While some fat in the diet is necessary, most Americans eat far too many fatty foods. Fats do play a vital role in the diet, including in the absorption of important fat soluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K. These vitamins are stored in fatty tissues, and dietary fat aids in this process.

Too much fat in the diet, however has been linked to high cholesterol, heart disease and even some kinds of cancers. Eating less fat, especially less saturated fat and trans fats, is an important part of adopting healthier eating habits.

For this reason, it is important to use foods that are high in dietary fats as an occasional snack or treat, and not as a staple of the diet. Many meats are high in fat, so it is important to choose lean cuts of meat whenever possible, and to trim excess fat from steaks and chops. Even some poultry can be high in fat, and for this reason, removing the skin from chicken, and avoiding fatting dark meat, is a good practice to follow.

When planning your healthy eating lifestyle, it is important to remember that fat, whether from plant or animal sources, contains more than twice the number of calories per gram as protein or carbohydrates. Experts recommend that people limit the amount of dietary fat to no more than 30% of total calories. Since fat is so calorie dense, simply cutting back on the number of fat grams per day can result in a significant lowering of daily calorie consumption. That is why low fat diets are so effective as weight loss plans.

Some fats are worse than others – there are both saturated and unsaturated varieties of fats. Unsaturated fats further break down into monounsaturated and polyunsaturated varieties. In general, unsaturated fats are healthier than saturated fats. Saturated fats have been shown to raise levels of cholesterol in the blood more than unsaturated fat. Reducing the level of saturated fats to fewer than 10 percent of daily calories is a proven way to lower levels of cholesterol in the blood.

Meat, milk, dairy products and eggs are the main sources of saturated fats in moth diets. In addition, many baked goods are also rich in saturated fats, since they are often cooked in fatty oils and contain eggs and other fatty ingredients.

When cooking with oils, it is important to choose the healthiest ones. Olive oil and canola oil both use unsaturated fats, and they tend to be very useful in healthy cooking. There are even such things as good fats. In particular, omega-3 oils found in fish are good sources of these fats. Omega-3 oils have been shown to have a protective effect on the heart, and in lowering blood cholesterol levels.

Listed below are some of our favorite tips for keeping dietary fat and cholesterol as low as possible:

 Use fatty cooking oils sparingly
 Make fatting foods an occasional treat, not an everyday source of nutrition
 Pay close attention to the nutritional labels on packaged foods and meats. These labels provide valuable information on fat content, calorie content and nutritional quality
 Eat a diet rich in low fat foods like whole grains, fruits and vegetables
 Choose low fat varieties of your favorite foods whenever possible. There are excellent nonfat varieties of milk, dairy products, baked goods, and more
 Choose lean cuts of meat whenever possible, and trim additional fat before cooking and serving

Cutting fat is not easy, but the many benefits of a low fat diet make it a very worthwhile change. There are few dietary changes that impart as many health benefits as does cutting the fat from your diet. A few changes here and there can add up to a huge change and make a real difference in your health.

The importance of fiber to a healthy diet

2016-10-15T22:40:00.002-07:00

When it comes to eating healthy and enjoying a healthier lifestyle, it is hard to overstate the importance of fiber in the diet. Even though fiber is most associated with grains, rice and breads, it is important to remember that fruits and vegetables also contain significant amounts of dietary fiber. In fact, the need for fiber is just one more reason to eat your fruits and vegetables every day.

In order to understand why dietary fiber is so important, it is a good idea to know what fiber is and what role it plays in digestion. Simply put, dietary fiber is the portion of food that the human body cannot digest. Fiber is found in foods of plant origin only; there is no fiber in meat and dairy products. Fiber plays an important role in the digestion of food, and in the elimination of waste products as they travel through the body.

Good sources of dietary fiber include grains, cereals, legumes, lentils, nuts, seeds, fruits and vegetables. As we said before, meats and dairy products do not contain any dietary fiber, so it is important to eat some plant based foods ever day to get the fiber you need.

Soluble vs. insoluble
Not all fiber is the same, and fiber comes in two forms – soluble and insoluble. All plant materials contain both types of fiber, but some sources contain more of one than the other. Eating a variety of foods rich in fiber every day will ensure you get adequate levels of both soluble and insoluble fiber.

Insoluble fiber is important in keeping people regular, and it has shown promise as well in the prevention of some types of colon and rectal cancers. Insoluble fiber is mainly found in wheat brain, some types of vegetables and in whole grain products. Some vegetables rich in insoluble fiber include carrots, peas and broccoli. The skins of fruits are also rich in insoluble fiber.

Soluble fiber, on the other hand, has shown promise in reducing levels of cholesterol in the blood, and at reducing the rate at which glucose enters the bloodstream. Soluble fiber is abundant in dried peas, lentils, beans, barley, oat bran, and in many fruits and vegetables.

How much fiber is enough
Many people are unsure just how much dietary fiber they need every day, but most dietitians recommend that women consume between 21 and 25 grams of dietary fiber per day. For men, the recommendation is 30 to 38 grams of fiber each day.

Of course, that is easier said that done, and it is important to know which foods are high in fiber in order to boost your daily fiber consumption. In the case of packaged foods like breads and crackers, the fiber content will be listed as part of the nutritional label. In the case of fruits and vegetables, there are charts which show the fiber content of an average size piece. Some grocery stores post this information, and it is also widely available on the internet.

When increasing dietary fiber, it is best to make the increase gradual. A sudden jump in dietary fiber can lead to bloating, gas and abdominal discomfort. In addition, it is important to drink plenty of fluids, especially water, in order for fiber to have the best effect. When choosing breads and cereals, it is best to go with healthier whole grains. In general, the less processing, the healthier the foods.

Eating the skins of fruits and vegetables is a great way to increase dietary fiber. Many people like to make fruit shakes and smoothies that use the skins of their favorite fruits. This makes a delicious and nutritious way to increase fiber consumption. In addition, keeping a variety of fiber rich foods, such as apples, nuts, seeds and bran muffins, around for snacks is a great idea.

And finally, eating a wide variety of foods will ensure that you get plenty of fiber, as well as the vitamins, minerals, and trace elements that make a balanced diet so important.

Citrus Fruits and Healthy Eating

2016-10-15T22:34:00.001-07:00

Citrus fruits have long been known to have many health benefits.

In the days of the first ocean crossings, sailors often became sick with scurvy due to vitamin C deficiencies caused by a lack of citrus fruits. Even though vitamin C deficiency is no longer such a problem, many people do not eat enough citrus fruits.

That is a shame, since citrus fruits are among the most delicious, and most nutritious, fruits available. Whether you have a grapefruit at breakfast or an orange at lunch, adding more citrus to your diet can do wonders for your healthy eating program.

Of course citrus fruits are not limited to the standard oranges and grapefruits. Most major grocery stores have an endless variety of citrus fruits on their shelves, including pineapples, tomatoes, lemons kumquats, mandarin oranges, tangerines, and lemons.

Everyone knows that citrus fruits have large amounts of vitamin C to offer, but many citrus fruits have significant levels of other important nutrients, such as potassium, as well. Let’s take a closer look at what citrus fruits have to offer.

Vitamin C
Vitamin C is the first thing that comes to mind when most people think of citrus fruits, and it is true that most citrus fruits are simply loaded with this important vitamin. Vitamin C is perhaps the most studied of all vitamins, and it has shown promise in shortening the duration of colds, helping wounds heal faster, and protecting the body from the damaging effects of free radicals.

Vitamin C is essential for healthy skin and gums, and since vitamin C is a water soluble vitamin, sufficient quantities must be consumed every day. Unlike fat soluble vitamins, vitamin C is not stored in the body. That is why eating at least a few servings a day of citrus fruits and other vitamin C rich foods is so important. Luckily, getting the recommended daily amount of vitamin C is not difficult, since a single orange contains 150% of the government’s recommended daily allowance of vitamin C.

Fiber
Fiber content is often overlooked as a benefit of citrus fruits. After all, most people picture cereals and grains when they think of fiber. Even so, citrus fruits are a good source of dietary fiber, including the all important soluble fiber. Fiber plays a vital role in digestion, and studies have indicated it may help to reduce levels of cholesterol in the blood and even reduce the risk of some kinds of cancer.

Folate (folic acid)
Folate, or folic acid as it is also known, plays a vital role in early pregnancy, so all women of child bearing age are encouraged to consume adequate amounts of this important nutrient. That is because one of the most critical times in a pregnancy takes place before the woman knows she is pregnant. In addition to its importance in preventing many neural tube birth defects, folic acid also aids in the production of mature red blood cells and helps to prevent anemia. Citrus fruits are an excellent source of folic acid.

Potassium
Oranges are particularly high in potassium, as are non citrus fruits like bananas. Potassium is vital to maintaining a proper fluid balance in the body, and for transmitting signals between nerve cells. Potassium levels can be affected by excess caffeine consumption and by dehydration, so it is important to consume adequate levels of potassium every day.

With all these things going for them, it is easy to see why citrus fruits are so important to the diet. No matter what your ultimate fitness goal, a diet rich in citrus fruits will help to get you off to the right start. And with the many varieties of citrus fruits to choose from, it is easy to spice things up and bring variety to your healthy eating plan.

Health Benefits Of Tangerine

2016-10-15T11:45:00.001-07:00

Tangerine has a lot of health benefits.

Tangerine may be a delicious fruit which will be savored by consumption every of its segments. It’s necessary that you simply ensure you eat the membranes between the segments similarly as a part of the marrow as they contain cellulose. These fiber are often helpful for lowering cholesterol in blood. And spinal membranes additionally contain bioflavonoids, that act like antioxidants. For all these options and edges that we tend to advocate overwhelming this fruit particularly in winter that may assist you keep your health in good shape.

The tangerine is one among the foremost widespread forms of the citrus usually called the orange. What many folks might not notice is that the tangerine is really associate issue of the mandarin family of oranges.

The tangerine may be a nice supply of antioxidant, carotene and pteroylmonoglutamic acid and additionally contains vitamins B1, B2 and B3, as well as metal and magnesium. Tangerines are most popularly consumed by peeling and consumption out of hand, however it may also be juiced or utilized in salads, main dishes or desserts. Tangerines are often keep within the icebox for up to seven days.

Health benefits Of Tangerine Fruits

1.Rich Antioxidants forestall Inflammation

2. Fights Skin Diseases & inflammatory disease

3. Heals Cuts & Wounds

4. Absorbs Iron From Food

5. Restricts cholesterol Absorption

6. Improves Digestion and Prevents Chronic Diseases

7. High Fiber Content Eases viscus Movements

8. Cures infection

9. Enhances cellular division

10. Depurative

11. Sedative

12. Stomachic

13. Spasmolytic

14. Tonic

15. Digestive

Healthy eating for healthy body

2016-10-01T08:54:00.001-07:00

Healthy eating means many things to many people, and everyone has different goals for the perfect diet. The key to following a healthy diet is to find a diet you can stick with for the rest of your life. A diet should not be simply a temporary change in the way you life, eat and exercise. Rather, it should be a permanent change that you can live with day in and day out, year in and year out.

For some people, a healthy diet can be as simple as increasing the amount of fruits and vegetables in the daily diet. For others, a radical change, involving strict control of fat and cholesterol, may be required.

Of course what is needed will depend on the goal of each individual. The serious runner in search of greater conditioning will of course have different goals than the couch potato who is concerned about the possibility of heart disease.

Even though every person will different goals when it comes to healthy eating, the basic tenets of healthy eating are the same. The most important thing is to eat a good variety of foods, while eating less of the bad stuff and more of the good.

That may sound like an oversimplification, but it really is that easy. Putting that simple concept into proactive, however, is the hard part. Everyone wants to eat healthier, but there are so many temptations in today’s world that healthy eating can be very difficult. The key is to make healthy choices as appealing as unhealthy ones.

One way to make healthy foods appealing is buying a wide variety of exotic fruits at the local supermarket. There are probably varieties of fruits and vegetables at your local grocery store that you never even heard of before. Why not make your next trip to the grocery store an adventure by sampling these exotic offerings?

Experimenting with new recipes is another great way to bring excitement and adventure to healthy eating. A quick perusal of your favorite low fat or healthy eating cookbook will likely present you with many fun and exciting recipes to try. Often a new cookbook, or a couple of new recipes are all it takes to spur a healthier lifestyle.

It is also important to know that eating healthier does not necessarily mean making a radical change. There are very simple things you can do, such as cutting the skin off your chicken breast, or trimming the fat from your favorite steak, that can result in significant fat reductions and health improvements. Dieters should not overlook the importance of these small changes when seeking a healthier diet.

Other examples of small changes resulting in healthier eating include:

 Replacing whole milk with skim or 2%, both in recipes and for drinking
 Snacking on sorbet or low fat frozen yogurt instead of premium ice cream
 Spraying pans with nonfat cooking spray instead of using butter or margarine
 Replacing high fat cuts of meat with leaner ones
 Eating more low fat fish and less red meat
 Using egg substitutes, the kind made from egg whites, in recipes, meals and baking

There are probably hundreds of other such tips, and they can add up to significant health improvements, whether your goal is to get fit, lose weight or improve your level of health. No matter who you are or what your current level of fitness, eating a healthier diet and losing weight may be easier than you think.

In the end, eating a healthy diet, improving your level of fitness, and managing your consumption of fat and cholesterol boils down to common sense. Depriving yourself of your favorite foods can be counterproductive to a long term dietary change. Deprivation leads inevitably to cravings, and that can start a vicious cycle of dieting and splurging.

It is best to think of healthy eating as a marathon rather than a sprint. The goal of any healthy eating program should be to make easy, lifelong changes in the way you shop, cook and dine. Only by making changes that you can follow for a lifetime will you truly be able to enjoy a healthy diet.

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Is your diet healthy enough?

2016-09-26T00:00:00.001-07:00

Everyone wants to eat a healthier diet, but it can sometimes be difficult to know if your diet is healthy enough ?

There are a number of factors that go into creating a healthy diet, and it is important to evaluate the current state of your diet before embarking on a plan for healthier eating.

There are several questions you should ask yourself when evaluating the healthiness (or lack thereof) of your current eating plan.

These questions include:

Do I eat a wide variety of foods?
Variety is one of the most important hallmarks of a healthy diet, since no one food contains all the nutrients needed by the human body. It is important to eat foods from all the major food groups, including grains and breads, fruits and vegetables, milk and dairy products, meats, beans and nuts.

If you find yourself avoiding some food groups, such as vegetables for instance, it may be time to look for a healthier diet.

Do I recognize the importance of cereals, breads and other grain products?
Eating a wide variety of grain based products is important to a healthy diet. Grains and cereals contain a large number of important nutrients, including high levels of dietary fiber.

It is important to choose whole grain products as often as possible, since whole grain products like wheat bread contain more nutrients than more refined white bread and similar products. When eating cereal, it is a good idea to choose whole grain varieties, or those that are enriched with vitamins and minerals.

Do I eat lots of fruits and vegetables?
Many people do not eat sufficient servings of fruits and vegetables every day. Most experts recommend eating between 5 and 9 servings of fruits and vegetables every day, roughly equivalent to 2 cups of fruit and 2 ½ cups of vegetables.

When shopping for vegetables and fruits, it is important to choose a good variety of dark green, dark red, orange and yellow varieties. That is because different colored fruits and vegetables contain a variety of different nutrients, including vitamin C, vitamin A and beta carotene.

Do I eat a good breakfast every morning?
Breakfast, or the absence of it, is often a good indicator of the state of your diet. If you rush out of the house every morning and grab a donut at the local convenience store, chances are your diet can use some work. A healthy breakfast provides a foundation for the rest of the day, helps you avoid cravings and provides much needed nutrition.

Do I choose low fat foods over higher fat alternatives?
This is also an important question to ask yourself. Low fat alternatives are available for a variety of products, including milk, cheese, meats and more.

One part of following a healthy, low fat diet is avoiding prepared foods whenever possible, since prepared foods tend to have higher amounts of fat and sodium than fresh foods.

It is also important to control the amount of fat that is added at the table. Adding things like butter, sour cream and heavy sauces is a sure way to ruin an otherwise healthy meal. Even healthy foods like salads can be sabotaged by the addition of high fat salad dressings. Try using lower fat alternatives like flavored vinegars instead.

Do I drink plenty of water?
Drinking plenty of fresh, pure water is important to maintaining a healthy body and a healthy lifestyle. Water is important to maintaining optimal levels of health.

If you think you need more water, try substituting water for less healthy beverages like soda and coffee.

Am I able to maintain my optimal body weight?
Gaining weight without trying to is often a sign of a poor diet. Following a healthy diet, and getting plenty of regular exercise, is the only way to lose weight and keep it off.

Do I limit the amount of salt, sugar, alcohol and caffeine in my diet?
While all of these elements are fine in moderation, excessive amounts of any of these four can indicate a serious problem with your diet. It is important to limit the amount of unhealthy elements in any diet

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Healthy snacks for healthy living

2016-09-22T03:58:00.001-07:00

Snacking is one of those issues that can wreck the best laid plan for healthier eating. Everyone wants a snack now and then, but the key is to make those snacks healthy and nutritious as well as delicious.

There are many great snacks that can be enjoyed guilt free. For instance choosing snacks from whole grain products, fruits and vegetables, milk and dairy products, meat and nuts can be a great way to satisfy your craving without destroying your diet.

The world of grain and whole grain products contain a great many healthy snacks, including whole grain breads (wheat bread and rye bread are great choices), whole what bagels, wholesome tortilla shells, pita bread and whole grain cereals.

The all important vegetable and fruit food group contains so many ideas for healthy snacks that it would be impossible to list them all here. Some of the best, tastiest and easiest fresh fruit and vegetable snacks include baby carrots or carrot slices, bit size vegetables such as broccoli florets, radishes and green peppers, fresh vegetable and fruit juice and fruit salads.

For a quick and easy fruit salad, try this five minute recipe. Open a can of mandarin oranges and pour it into a bowl, making sure to capture all the delicious juice as well. Cut up a banana, an apple and a nectarine and add them to the bowl. Add some strawberries, blueberries and raisins for extra taste and color, and serve.

Of course fresh fruit also makes a great snack on its own. Snacking on apples, bananas and oranges is a great way to eat healthy and still enjoy delicious snacks. Keeping a bowl of delicious fruit on the table or the coffee table is a great way to encourage the entire family to eat healthier.

The milk and dairy products food group also contains many healthy snack items, including low fat and nonfat yogurt, skim milk, low fat puddings, cheeses and even chocolate milk.

Low fat cuts of prepared meats and low fat varieties of lunch meats make great snacks as well. Sandwiches made with whole grain bread and low calorie spreads like mustard can be a great treat any time of day or night.

Canned tuna (packed in water of course), peanut butter, eggs and egg substitutes, poultry, nuts and beans are also excellent choices for healthy snacks.

When creating healthy snacks, it is important to limit the consumption of high fat foods, and foods high in salt and sodium. Instead of buying snacks in the snack aisle of the grocery store, try making your own using some of the suggestions listed above.

For added variety, try combining several different healthy snacks in unexpected ways. For instance, try spreading peanut butter on pita bread, or use it as a fun dip for apple slices. Or top a whole grain English muffin with tuna and cheese. Place it in the broiler for a few minutes and enjoy a healthy and delicious snack.

Other good ideas for quick and healthy snacks include pairing fresh fruit with nonfat plain or vanilla yogurt, adding fresh fruit slices to cereal, and using fresh fruit and fruit juices to make delicious smoothies.

To perk up bagels that are getting a little stale, try slicing them into thin pieces and arranging them on a baking sheet. Brush them with some low fat salt free butter or margarine, some garlic powder and bake them for 10-12 minutes at 350 degrees. This is a great way to make your own inexpensive and healthy bagel chips without the preservatives or extra sodium found in the store bought variety.

There are of course many other types of healthy snacks, and their variety is only limited by your creativity. It is important to make a variety of healthy snacks, and keep them readily at hand. Replacing all those unhealthy snacks with healthier alternatives is one of the best ways to keep snack cravings from sidetracking your healthy eating goals.

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How to cook food?

2016-09-21T01:32:00.001-07:00

When it comes to healthy eating, sometimes how you cook is just as important as what you eat. There are definitely healthy, and less healthy, ways to prepare the healthy foods you buy.

When it comes to cooking vegetables, it is always best to use as little water as possible. That is because over cooking, especially when boiling, can destroy some of the important nutrients that make vegetables so important.

The best way to cook most vegetables in the microwave, preferably in a special microwave vegetable steamer. Vegetables can also be lightly cooked in a microwave safe bowl, using as little water as possible.

Vegetables can be cooked on the stove top as well, but it is important to use as little water as possible when boiling vegetables. Vegetables like broccoli and brussels sprouts are particularly susceptible to losing important nutrients.

Microwave ovens are also great for making other vegetables, especially baked potatoes. Baked potatoes get great in the microwave, with the skins getting nice and crispy and the flesh being very tender. Of course this means that less high fat toppings may be needed, so the microwave is a great way to make nutritious and delicious baked potatoes.

Grilling is another great way to make healthy, delicious meals. Grilling meats is a great, low fat way to prepare meats, and it is a great way to make vegetables and fruits as well. Vegetable kebobs are great on the grill, whether combined with lean cuts of meat or made into a meal of their own.

Your oven’s broiler is another great way to create low fat meals. Broiling is a great way to prepare all kinds of meats and seafood, and broiling is a low fat cooking method as well. Broiling fish is a great, fast and easy way to prepare this staple of a healthy low fat diet, while broiling steaks and chops keep fat at a minimum while keeping taste at its highest.

The handy kitchen blender is another great way to create delicious snacks using healthy fruits and vegetables. Blenders are great for making fruit smoothies, and most recipes call for little more than crushed ice, fruit juice and fresh fruit.

Some great, high nutrition, low fat, low calorie meals require no preparation at all. For instance, it is possible to make a wonderful, and easy, fruit salad with just a can of mandarin oranges, an apple, some strawberries and a banana. Simply open the can of mandarin oranges, empty it into a bowl, along with the juice it is packed in. Then add banana slices, apples slices and strawberries. For extra color and taste, add some blueberries, raspberries or raisins. The total preparation time for this great creation is all of five minutes.

Fruit skewers are another creative, healthy and easy meal or snack. Simply take shish kebob skewers and stack them full of melon slices, strawberries, red grapes, white grapes and chunks of pineapple. Plain nonfat yogurt makes an excellent and low fat dip.

In addition to the above ideas, making your own homemade salsa is a great way to create a low fat alternative to sour cream and other high fat dips. Salsa can be made using healthy ingredients like tomatoes, mangoes, avocados, onions, cilantro and lime juice.

In addition, perking up a plain salad is a great way to add even more fruits and vegetables to an already healthy diet. For example, use broccoli florets, carrot slices, slices of cucumber, green peppers, red peppers, and bean sprouts to add color, zest and flavor to any salad.

Cucumbers, green peppers, broccoli and carrots are also great additions to pasta salads and potato salads. Adding extra crunch and color is a great way to add zest to any meal or snack.

Even a plain green salad of lettuce and tomatoes can be enhanced through the use of colorful fruits and vegetables. Adding vegetables like carrots, bean sprouts, and spinach leaves, and fruits like mandarin oranges, apple slices, nectarine slices, grapes, apple slices, pineapples and raisins, adds both beauty and taste to any salad.

Of course salad dressing is always an important subject for those trying to follow a healthy lifestyle. High fat dressing can sabotage even the healthiest salad, but there are many excellent, low fat and healthy choices when it comes to topping a salad. Using flavored vinegars, herbs and fruit juices are novel approaches to salad dressing, in addition to the many nonfat and low fat versions of commercial salad dressing.

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Food that make acid reflux worse

2016-09-18T09:27:00.001-07:00

Avoid Food/Beverages That Cause Acid Reflux and do some modification in your lifestyle.
Many people get hungry as a result of they lack food. Children become malnourished if they’re not given the correct quantity of food that contains the required vitamins and minerals that successively build the body and make kids healthy.

The fact is, not all foods area unit healthy. The foremost in style unhealthy food is ‘junk foods’. Even as the word suggests, junk, which suggests it’s like garbage. However many folks area unit still superior these styles of food.

People diagnosed with sure diseases usually area unit given a listing of foods to avoid. And this is often true with the case of someone having acid reflux. Acid reflux or the GERD may be a condition whereby abdomen acids return to the muscle system attributable to the improper functioning of the lower musculature musculus. If this condition isn’t treated, it’ll solely worsen which may cause serious complications.

You can effectively tell if you have got acid reflux if you expertise symptoms like bitter style, burning sensation within the chest or higher abdomen and your throat’s back, excessive belching, respiratory difficulties, tightness of throat, issue in swallowing food, and unhealthy breath.

If you often expertise these symptoms, then you almost certainly have acid reflux. Visit your doctor to get correct identification and advice, so you may apprehend the severity of your condition.

There area unit sure beverages and foods that cause acid reflux, and this includes the following:

Food that make acid reflux worse;

– chocolate
– coffee
– spearmint and peppermint
– alcoholic drinks
– fruit juices
– fatty foods and cooked foods
– onions
– citrus fruits
– spicy foods
– products that area unit tomato-based
– caffeinated drinks

A modification in your diet is that the best thanks to traumatize acid reflux. Though initially you’ll feel bereft of these foods, think about what’s going to happen if you still eat or drink these beverages and foods.

Start your modification in diet by keeping a record of your food intake. During this manner, you’ll be able to tell that of the foods or beverages causes your acid reflux. Thus on every occasion you expertise that burning sensation, note of what you’ve got really ingested. Once you have got the list accomplished, place it somewhere wherever you’ll be able to simply see it, just like the icebox.

A lifestyle modification could seem rather troublesome. Your doctor will greatly assist you in your transition. The terribly very first thing that you just ought to do is to line a goal, like for example consumption little meals, whereas avoiding those above-named foods. Slowly quit smoking and drinking. Of course, you cannot expect that medicine do that for you.

Every time you are feeling any of the symptoms, you may be instantly reminded that you are on the incorrect path. Self-discipline is incredibly abundant necessary to achieve a sure-fire life style modification.

While many persons are taking antacids, others area unit finding it higher to stay with the natural method. On the long haul, antacids don’t seem to be that smart for your body, even to your abdomen. It might be higher to begin ever-changing your life style, the earlier the higher.

Besides, a healthy life style does not solely forestall acid reflux however alternative diseases similarly. You may gain a lot of profit in ever-changing your life entirely, particularly concerning food consumption habits. Eat the correct styles of food at the correct quantity, and you will keep healthy. forestall acid reflux, change.

Does your body need vitamins?

2016-09-16T07:54:00.001-07:00

Why bother taking vitamins at all?

Our forefathers survived just fine without multivitamin packs, why can’t we? The answer to that question is easy, go look in your cupboards. Our forefathers was eating lot better than we do. High processed, homogenized, pasteurized, canned and prepackaged fast food means less chance of natural occurring vitamins surviving for any length of time.

While some of us pick our own fruit and grow our own vegetables, most of the country chooses to rely on packaged, store bought fruits and veggies. These aren’t as healthy as they look, either. The longer the apples and tomatoes are off the vine, the faster they begin to lose their nutritional value, losing vitamins during processing and shipping.

Your body needs vitamins to boost your immune system, ward off colds and other viruses, and even keep you even tempered, so to speak.

Did you know with a vitamin deficiency that you are less likely to clot when you cut yourself?

Vitamins play a much bigger part then we think, and the average diet does not include all the vitamins necessary to keep the body in top shape.

A good multi-vitamin is your best choice, but here again you can be misled into believing that 100% of the USDA recommended dosage is good enough. They mean 100% total, not 100% of each vitamin necessary. Think about it, they can’t possibly pack the right amount of every kind of vitamin that you need into one pill a day, and most multi vitamins sold in your local grocery store are cut with fillers and preservatives. Nope, you’ll have to visit your local food store and get some natural, all inclusive vitamin supplements. Along with eating well, these supplements contain everything you need for balanced vitamin intake, with none of the fillers and preservatives that I, for one, resent paying for.

So let’s talk B vitamins as an example. You need several different kinds of B vitamins alone. B6 and B12 are just two, but the most commonly talked about. Vitamin B6 promotes the development of red blood cells, and B12 helps promote energy and fights Alzheimer’s disease. You need these and other vitamins to be in the purest form possible in order to be the most beneficial. Let’s skip back for a moment, the history of vitamins, if you will. Vitamins began being “discovered” by scientists and surgeons around 1914, and the word “vitamin ” comes from the word “vital” as in vital energy for life, but as far back as the 1600’s sailors knew to eat citrus fruits to prevent scurvy. It wasn’t until later that they knew it as vitamin C.

Now we will skip forward to the future. Many vitamins are now available as liquids. Remember cod liver oil? Well now most vitamins can be taken from a spoon rather than choked down (although if you were one of the kids forced to down cod liver oil, you were choking anyway), what’s more, they taste good now as well.

Now before you get all excited and run out to stock up on each vitamin that you are deficient in, let me remind you that you can, in fact, ‘overdose’ on vitamins, kind of. The water soluble vitamins such as B’s and C’s will simply be expressed through your urine if you’ve taken in more than your body needs, but fat soluble vitamins such as D and E can accumulate in liver and cause problems such as diarrhea, nausea, vomiting, and rash.

I recommend contacting a homeopath to test for vitamin deficiencies before you run out and spend a lot on vitamins. Knowing exactly what you need the most and in what daily dosage will save you some money, because again, you really need to purchase each vitamin separately, rather than in a multi-vitamin pill.

Ways to burn and reduce your calories

2016-09-12T23:59:00.001-07:00

Most people struggle with weight gain and most have already tried every imaginable diet program yet with very little results to show for it. The fitness and diet industry has come up with a number of programs that promised “sexier” bodies for anyone who diligently follows every food consumption advice. Some of the more popular diets include the Atkins Diet, South Beach Diet, and the No Points Diet, all of which have gained their respected throng of followers.

The truth is, these diets are only as effective as the level of discipline you have. Any diet program can work if the person is committed enough to follow the dietary prescriptions. The bottom line is that you will gain weight again if you don’t watch your calorie intake or if you consume more calories than your is supposed to have. Eating the proper food in the right proportions is the key to diet success.

Moreover, a weight watcher should also understand that exercise still plays a major role in losing weight. Controlling food intake must work hand-in-hand with a regular exercise program that is intended for burning the excess fat in the body. But a person does not need to invest in expensive equipment or have a costly exclusive gym membership. The tools for losing weight can be found right inside our home or nearby surroundings.

Aside from the diet and exercise, it is also wise to follow these tips on how to start and maintain a successful weight loss program:

l. Have a Positive Attitude – Even if you adapt a fitness or diet program, these will not work if you don’t have a positive outlook about losing weight. It will normally take a few days or even weeks before you notice any results out of your diet and exercise regimen. It takes an optimist to keep with a program that is slow to show its promised benefits. Give yourself a break every once in a while and accept the fact it will take awhile to see the results. Start with good positive affirmations about yourself and your health. Have faith in the affirmations and it will surely influence your mood and motivation to stay on a diet and continue your exercise program. Your affirmation will be more effective if you write it down. For example, you may want to write down this statement and read it to yourself: “ I want to lose 30 pounds before Thanksgiving.” That is a manageable goal. You don’t need to limit yourself to one affirmation either. Train your subconscious to be more positive. Do nothing and nothing gets done. Say, believe, and act on something…and it gets done.
2. Take Action – It is a well known fact that two out of three Americans are overweight. Why? People eat more and exercise less. We usually go for the high-calorie fast food meals when we take lunch breaks and many actually believe that we won’t get fat if we eat “low-fat” food. If you eat more calories the body, will store it as fat. Having a low-fat diet prevents you from consuming unwanted calories while improving your blood cholesterol and triglyceride levels. It is important to know that there is also what is called good cholesterol. Not all cholesterols are bad for your health. Another important point is to determine your ideal body weight based on current standards of measurement for men and women. Another way to determine your health and fitness is by using the waist circumference method which says that your waistline should not be more than half of your height in inches. For example, a five-foot man which has a height of 60 inches should not have a waistline bigger than 30 inches.
3. Diet – Before adapting to a new diet plan or program, it is best to first consult your doctor. You should avoid consuming high-fat, high-calorie foods and learn to prepare delicious yet healthy meals. Once in a while, you can treat yourself by eating moderate amounts of food that you normally enjoy like a few bites of chocolate or half a cup of ice cream. That way, you won’t feel deprived of these good “comfort food.”
Losing weight takes discipline to follow a sensible diet and maintain regular exercise. Sometimes, for very difficult cases, the use of a prescription weight loss pill may become necessary. Just remember that losing weight takes time. If you stick to your plan and relish the prospect of having better health and a better figure, you will lose those unwanted pounds and gain more in terms of your self-esteem and physical conditioning.

Top 10 healthy food to keeps you fit

2016-09-11T07:23:00.001-07:00

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food.

No, you need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.

Berries

You may like all types of berries or just one or two favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

Citrus

The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Vegetables

The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.

Whole Grains

Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Salmon

Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Legumes

A legume is the name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fiber, making them excellent nutritional choices. Peanuts are a type of legume that have been used to make hundreds of different products some edible and others with various types of helpful uses.

Nuts and seeds

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food–containing critical non-meat sources of the Omega-3 oil.

Lean proteins

The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes–three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein source. Alternatively, use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Tea

Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.

Olive oil

Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad, mix it with a little vinegar to create your own, or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

10 ways to get more antioxidants

2016-09-05T05:05:00.003-07:00

It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organ health.

Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants.

Experts recommend a minimum of 5 servings of fruits and vegetables daily, but say getting 7-10 servings is best.

There are 10 steps to getting more antioxidants into your diet.

1.Breakfast

Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.

Say you truly have no time in the morning and usually grab something on the run. Don’t do that.

2.Snacks

Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack, or some fresh red grapes? Put some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.

3.Lunch and dinner

It might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.

4.Dessert

Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.

5.Beverages

Replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea.

6.Think outside the box

We know we can get our antioxidant fix from berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So to your rice salad full of vegetables, add some beans for even more antioxidants.

7.Cook lightly

You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright color and most of their bite.

8.Plant a garden

Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor.

9.Take your healthy diet on vacation

Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.

10.Learn to cook

If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.