DOES ANYONE KNOW ABOUT A GOOD HEALTHY DIET?
Posted on 11. Apr, 2010 by admin in health
I’m not conversation most pills or teas. I meet poverty a fasting that is flourishing and tells me what to take everyday, and that rattling works. I poverty to lax at small 15 lbs. Please help
Rob S
11. Apr, 2010
I’ve been a big fan of “Burn the Fat, Feed the Muscle” for a few years now. Not really a diet, but definitely teaches you how to eat properly. The principles apply whether you’re trying to gain, lose, or maintain weight.
Marie est chouette
11. Apr, 2010
Eat less and exercise more. Portion control!
venkat_raju1001
11. Apr, 2010
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
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, and stop eating when 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.
Support your health and the environment by eating locally-grown food
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. Buying local food also supports your local economy. To find local growers and farmer’s markets in your area, visit Local Harvest.
Healthy eating: The basics on carbs, protein and fat
Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber and vitamins to sustain a healthy body. But what are good carb, protein, and fat choices for developing your own healthy eating plan?
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” or processed in order to make cooking fast and easy, like white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which can lead to weight gain.
* Good carbs can’t be digested as easily. 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, bea
Shannon D
11. Apr, 2010
Try these good nutrtion meals. It helped me lose 70 lbs. in 9 months, along with a workout program to help you burn calories and build lean muscle which helps you burn more fat and lean down and tone up. Good luck and email me if you need additional info. I have my clients on this and they love it and lose an average of 2 lbs. a week along with their workouts that I have designed for them. It is important to eat for what you are going to be doing in the next 3 hours. No/ low carbs if you are going to nap , carbs if you are going to be able to wrok that energy off.
*eat every 2-3 hours and smaller portions.eat 5-6 small meals a day
Breakfast
~1 ½ cups high fiber cereal with 1 cup of 1% or 2% milk or soy milk of your choice add ¼ cups of blueberries or strawberries
~ 2 tbsp. of Acai berry juice (20 minutes before every meal ) with Sweet potato and grilled chicken breast
~ 1 cup of low-fat cottage cheese with a piece of whole grain toast ¼ spoon of cinnamon and ¼ spoon of splenda added
~ 1 cup low-fat yogurt with ½ cup of berries of your choice mixed in along with a piece of whole grain toast with peanut butter.
~ 1 grapefruit with 2 tsp. splenda and a slice of whole grain toast with 1 tbsp. peanut butter
~ 1 cup of steel-cut oatmeal with ¼ to ½ cup of frozen mixed berries and ½ cup of cottage cheese
~Scrambled eggs with very light cooking spray and any veggies of your choice and a slice of whole grain toast with 1 tbsp. of peanut butter
~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda
~ Oat bran bagel with cream cheese, 6 oz. of low fat yogurt and cantelope
~ 1 c. of high fiber cereal and 1 medium banana
~1 med. banana ¼ c. almond 1 c. yogurt (mix together
Mid morning/ afternoon snack
~ Imitation crab meat salad with your choice of toppings
~ 1 apple and three graham crackers
~ Peanut butter and low sugar jelly sandwich
~ 1 apple and three graham crackers
~ ½ cup of raw baby carrots, ½ c. of sliced and peeled cucumbers with light ranch dressing
~ 1 100 calorie pack of smart pop popcorn
~ 1 fresh and peeled pear cut in half with 2 tsp. of light mayo and ¼ c. of 2% shredded cheese to go on top
~ ½ c. hummus (homemade if possible) with 1 c. of fresh veggies
~ 1 serving of whey protein
~ 1 serving of casein powder
~ 1 South beach protein bar
~ 1 Fiber 1 bar
~ 1 Lite and fit yogurt with 2 tbsp. of grape nuts mixed in
Lunch and or dinner~ 2-3 slices of fresh low-sodium turkey breast, 1 c. of seedless red grapes, ¼ c. of walnuts or almonds, and a stick of 2% cheese of your choice
~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda
~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil
~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli
~Lean hamburger on a wheat bun with light condiments and all of the veggies you can handle on it
~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli
~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil
~ grilled salmon, ½ c. brown rice, and 1 c. steamed zucchini and squash
~ baked flounder, ½ cup of brown rice, and 1 c. of steamed veggies
~grilled lean steak with grilled portabello mushroom caps and a side romaine salad
~Lean hamburger on a rye ,pumpernickle or sourdough bun with light condiments and all of the veggies you can handle on it
~ 6 oz. of boiled shrimp, 1 c. whole grain pasta, ½ c. steamed broccoli and 5 sprays of smart balance butter
~Grilled chicken breast romaine salad with your choice of good toppings (include some type of nut)
~ Imitation crab meat salad with your choice of toppings
Night time snack ( before bed, important to keep blood sugar levels even through the night)
~ 1 serving of whey protein
~ 1 serving of casein powder
~ 1 South beach protein bar
~ 1 Fiber 1 bar
~ 1 apple and three graham crackers with 1 tablespoon smart balance or all natural peanut butter
Azathoth
11. Apr, 2010
Here’s a very simple one that will keep you happy and healthy. No, it doesn’t have a name, but here’s how it works:
1. Cut out as much refined sugar and flour as you can. That includes soda, both diet and regular. Get your bread from a bakery; this will be relatively cost-efficient because bread will not be a staple of your diet.
2. Go to Costco or a similar place and stock up on meat and seafood. The bulk of your diet should be meat and vegetables. Plan on having seafood at least once a week, but ideally more.
3. Use the money you saved to stay well-stocked with healthy, leafy vegetables.
4. Get a water filter to get rid of the chlorine and fluoride the government’s putting in your water.
5. Don’t be afraid of fat. No, really. Butter and olive oil are your friends. You need fat to be healthy. The Masai over in Africa eat tons of meat and tons of fat- and they have some of the healthiest hearts in the world. The Inuit survive quite nicely without vegetables for a good chunk of the year, and they eat blubber. Don’t eat so much it makes you sick, but don’t be afraid of sauteeing and frying. Just no deep-frying.
6. Work out and get sweaty at least three times a week. You want to be sure to get a complete workout: no sacrificing your cardio for aerobics or anything like that.
7. In general, when it comes to food, the less that’s been done to it, the better.
It’s called ‘the way people have eaten for most of humanity’s existence’.
| My Natural Medicine Cabinet
12. Apr, 2010
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