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Archive for September, 2010

Choosing the right healthy food to eat should encompass many factors. Three important healthy food to eat factors are the following:

1. Does it promote health gain and not weight gain. This may seem obvious, but it can be tricky. People sometimes make pizza and claim it’s a healthy food to eat, by simply tossing on some vegetables. But the pizza most likely will have a large amount of calories, will contain white flour, and cheese. Even though your getting nutrition from the vegetables, the overall effect leans towards a negative due to the other fat gaining ingredients.

2. Is it organic? Fruits and vegetables are always best to obtain by organic means, but this is mainly focused on meat products. Claiming a lean chicken breast is a healthy food to eat due to its high protein content and minimal fat content is fine but what is the actual quality of the meat? With the horrendous conditions of factory farming and the potential for disease, one should really qualify most meat products as a healthy food to eat only if it falls under the umbrella of organic.

3. What is the sodium content? I include this because it is such an overlooked aspect of todays healthy food to eat decision making process. High sodium has alot of negative health benefits. Too often one will think they are choosing a healthy food to eat without realizing the sodium content is actually through the roof. An example of this can be bread. Many breads on the market which are being promoted as a healthy food to eat actually contain high sodium levels. There is a brand named Ezekial which is one of the lowest sodium breads available. Also canned fruit and vegetables that you may believe to be a healthy food to eat is often loaded with sodium from the solution needed to preserve the product. Fresh fruit and vegetables are always best.
An added note that any generic sauce you put on your food will most likely add enormous amounts of sodium to your food, turning it into not a healthy food to eat.

These are three important factors to aid in your search for healthy food to eat.

Every one of us is highly conscious about our looks and health in today’s world. Good looks and good health are what it takes to get you high in almost every sphere of life. Good looks boost your confidence, while good health your hard working capacity. So everyone who is overweight, obese, or just a little bulky wants to lose weight.

But losing weight is easily said than done. Coz’ each and every single pound in your body is made up of around 3500 calories. Therefore to lose one pound of your weight, you need to burn 3500 calories! Moreover, losing weight is a tricky issue. If weight loss is just about burning calories, it would not be a big thing to do. It involves something more complex than that.

We will guide you on how to lose excess weight effectively and healthily. For a healthy weight loss, you need to decide the ideal daily calorie intake for you. We will take you through some step by step instructions to decide your recommended calorie intake first.

Estimate your Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate is the energy that is needed by your body to carry out its normal functions such as breathing, moving, digesting, blood purifying, etc properly. It is a measure of the minimum number of calories you have to consume each day. The formula to calculate your BMR is different for males and females. These formulas apply only for adults and not for children and teenagers. Here are those formulas.

For Male

66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

For Female

655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Maintain a daily activity journal

Record all your physical activities in writing in a journal. All physical activities that you day along the entire day like standing, sitting, exercising, ironing, cooking, lifting weights, etc should be recorded. Alongside write down the number of calories that was burnt during each activity. You may use a calorie calculator or wear a heart rate monitor to calculate the calories burnt.

Write a food dairy

Write a food dairy and record your entire food intake in that. Alongside record the calorie content of each food in their specific proportions taken. You can use a food journal or the internet to find out the calorie content of each food that you consume. Be accurate to the utmost extent possible in calculating out the number of calories taken through each food.

Calculate the total calories

Add up your BMR value and your calories burnt through physical activity in a day. Now subtract from this amount the total number of calories consumed on a day. If this amount is more than, ie; if you are eating more than what you are burning off, you tend to gain weight, and if you are burning more than what you eat, you tend to lose weight.

However, losing weight is a tricky issue. If weight loss is just about burning calories, it would not be a big thing to do. It involves something more complex than that. Here are some of our expertise tips that would help you lose weight.
Have healthy snacks Have a healthy and satisfying snack in between your meals. This will restrain you from overeating; maintain your blood sugar level; and control your food cravings. Make it a habit to eat something healthy about every 3 hours. If you go hungry, you tend to gorge on anything and everything during your meal time. Besides, it makes you get away your portion control track. Snacks like carrot sticks, apples, whole wheat pretzels, whole grain crackers, raisins, low fat yogurt, whole wheat fig bars, etc are good. Consume more grains and fruits Vegetables, fruits and whole grains are packed with a lot of nutrients that improves your health and decreases your likelihood of getting a disease. Consuming fruits, vegetables and whole grains help you lose weight as they are natural foods low in calorie and high in dietary fibre. They make you feel full for longer even when eaten in lesser amounts. As your hunger is suppressed, you tend to eat less, and hence lose more weight. Eat small frequent meals Never skip any of your meals. Cutting off your meals is not the way to cut calories. Because starvation eventually you to make unhealthy choices and eat bigger portions. So never starve yourself. Eat well, but take smaller portions at more frequent time intervals. In 1999, a research in South Africa found that men who ate their breakfast in split meals over 5 hours, ate thirty percent lesser calories at their afternoon meal than when they had a single breakfast. Some other researchers found that even when people Record all your physical activities in writing in a journal. All physical activities that you day along the entire day like standing, sitting, exercising, ironing, cooking, lifting weights, etc should be recorded. Alongside write down the number of calories that was burnt during each activity. You may use a calorie calculator or wear a heart rate monitor to calculate the calories burnt. Drink water Drinking three litres of water a day helps alleviate bloating, keeps you well hydrated, boosts your energy levels, improves digestion, and increases metabolism, besides helping you lose weight. Drink pure water at frequent intervals. Never substitute other drinks for water. Sometimes, you may feel hungry. At these times drink a glass of water, if you don’t feel hungry anymore, then it was not hunger but thirst. So try this method to lose weight. Exercise Exercising is needed along with dieting in order to lose weight more effectively. Exercise for 30 to 40 minutes each day. Do a lot of intense aerobic exercises. Outdoor exercises like hiking, skiing, swimming, jogging, running and rowing helps keep boredom away besides helping you lose weight. There are lots of indoor exercises too. You can practice them at a gym or from the very comfort of your home. Exercising, besides helping you lose weight also increases your overall well being.

HEALTHY

Healthy food diets don’t have to be all about vegetables and fruits. Meats and poultry can be part of a healthy food diet when used properly. It is also important to include enough proteins in any diet. Eating too little protein is a problem in many countries, which sometimes have high rates of (PEM) protein-energy malnutrition. Meats and poultry are the biggest contributors of protein to your diet. If meat and poultry items are not in your healthy food diet, replacing the proteins they provide are going to require you to learn more about complete, incomplete, and complementary proteins. Healthy foods will always add to your body and will never subtract anything away. Below is a list of healthy foods.

# Sauce Alternatives:

* Vegetable Purees
* Coulis
* Salsas
* Relishes
* Chutneys
* Compotes
* Mojos

Many of the classic sauces you may use are high in fat. Try to use alternative sauces like pureed vegetables. Sauces made with vegetables are light and low in fat and kcalories.
# Nuts and Seeds:

* Nuts:
o Almonds
o Macademian nuts
o Filberts
o Walnuts
o Pinenuts
o Brazil nuts
o Cashews
o Pistachios
o Pecans
* Seeds:
o Flax seeds
o Sunflower seeds
o Sesame seeds
o Pumpkin seeds

Nuts and seeds pack a good amount of vitamins and minerals, plus fiber and proteins. Particularly, nuts contain some fat. Luckily for people who love eating nuts, most of the fat is monounsaturated. Seeds contain less fat and more fiber. The fat and fiber seeds contain will make you feel full longer. Nuts have been linked to reduction in heart disease. The monounsaturated fat in nuts will help lower low-density lipoprotein cholesterol, the bad kind.

UNHEALHTY

It was stated earlier that protein is required in any diet. However, too much protein has no benefits. Eating more protein than you need may add kcalories beyond what you require. Extra protein is not stored as protein but is stored as fat if too many kcalories are taken in. Diets high in protein can also be a concern if you are eating a lot of high-fat animal proteins such as hamburgers and cheese and few vegetable proteins. Eating too many high fat animal foods will raise your blood cholesterol levels. Higher blood cholesterol levels increase your risk of heart disease. High intakes of animal proteins are also associated with certain cancers, such as cancer of the colon and its no secret that too many high fat foods increases the chances of gaining weight. All the foods below when consumed too much become unhealthy foods.

# High Fat Cheese:

* Blue cheese
* Brie
* Feta
* Gouda
* Light cream cheese
* Limburger
* Mozzarella, whole milk
* Parmesan
* Provolone
* Ricotta, whole milk
* Romano
* Swiss
* Tilsit, whole milk
* Cheddar
* Colby
* Cream cheese
* Monterey Jack
* Muenster
* Roquefort

Cheese is an excellent source of nutrients like protein and calcium. Still, because most cheeses are prepared with whole milk or cream, they are also high in saturated fat and cholesterol. Ounce for ounce, meat, poultry, and most cheeses have about the same amount of cholesterol. Cheeses tend to have much more saturated fat. Trying to figure out which cheeses are high in fat can be confusing, because there are so many different kinds. You have whole, part skim, low fat, processed, and many more. Not all reduced fat or part skim cheeses are low in fat, they are just lower in fat than similar natural cheeses.

# Foods High In Cholesterol (120 milligrams or more per serving):

* Biscuit with egg and sausage
o 1 biscuit= 302 amounts of cholesterol
* Egg, cooked
o 1 large= 212 amounts of cholesterol
* Shrimp, breaded and fried
o 6 to 8 shrimp= 200 amounts of cholesterol
* Duck, roasted
o 1/2 duck= 197 amounts of cholesterol

Cholesterol in your blood builds up in the plaque that clogs arteries and is a risk factor for heart disease. Cholesterol is found only in foods of animal origin, like meat, poultry, milk, milk products, fish, egg yolk, and organ meats(liver, kidney, sweetbreads, brains). Egg yolks and organ meats contain the most cholesterol. One egg yolk contains 213 milligrams of cholesterol. About 4 ounces of meat, poultry, or fish (trimmed or untrimmed) contains 100 milligrams of cholesterol. Shrimp is an exception, which is higher in cholesterol. Eggs, meat, and whole milk provide most of the cholesterol we eat and are also sources rich in saturated fat.

Gaining weight quickly in today’s world is a huge problem for a large amount of people, if you suffer from this problem then you will have no doubt come across many books, magazines and of course supplements which are there to help you overcome this problem. Many people see gaining weight as hard work which is not completely false but with a small amount of time and effort you will be able to gain natural weight and keep hold of it.

As we mentioned earlier gaining weight is a huge problem for many people and a huge percentage of those people are searching for the answer on how to gain weight quickly and most of those peope are baffled by what they should eat. The ideal weight gain diet should be full of calories and protein and should incorporate an exercise routine which will help speed up the process and help you keep the weight you have gained.

When you feel you are ready to start looking into the minefield of weight gaining supplements you will discover that each usually comes with its own diet plan which it suggests you follow, you should really try to fit this diet into your regular life, and also the suggested workout plan that many supplements now come with.

In order for you to gain weight you should be focusing on eating foods high in calorific value, carbs and protein which will all help you to gain weight quickly, but be careful what you choose as some can be dangerous, remember its healthy weight your after. Using supplements will also help a great deal but a golden rule you must remember is they are there to aid your diet plan not replace it.

5 Amazing Weight Gaining Tips:

Find a good diet plan – Its a sad fact that many people just don’t eat correctly.Find a healthy diet and write it down, it should include protein which helps to build up muscle and your overal mass. Eat More Food – On top of choosing the right diet, you simply need to eat more than what you currently do. The reason for this is if you don’t, then your body will burn off the calories you are currently taking on which is why you aren’t gaining weight. Increase the volume of food intake Hard & Fast Workout – The usual long and tedious workouts won’t help you to gain weight instead you will lose the weight you are gaining. You need to aim for short and tough workouts which will put your muscles under stress and cause them to grow in mass. Stay Away from Fat – Remember what we said earlier. You need to eat more, and have protein. We did NOT say to eat fat. Fat is bad, and you will just gain FAT if you continually consume it. Fat will help you gain weight, but not good weight. Make sure you still eat a healthy meal. A Solid Sleep Adds Weight – Sleep helps you gain weight when you put all of these steps together. When you’re sick, you get better in your sleep. When you have the necessary nutrients, you also gain weight in your sleep. 8 hours per night is a solid night.

It is important to be fit, everyone knows that. Your physical fitness has a big impact upon how you feel about yourself, and how much effort your body has to expend in order to keep working. Lack of physical fitness has supposedly reached an epidemic proportion in America, though the truth is that Americans are obsessed with physical fitness, and TV doctors and celebrities alike make a fortune through selling fitness videos and books to the public. Unless you’re planning to buy ‘em all and use them as weights to lift up and down every day, none of these will ever do your physical fitness any good at all.

The best way to improve your physical fitness is by incorporating regular activity into your daily routine. It is not necessary to take out full membership of your local gym, or even attend one exercise class. What it does mean is choosing an activity that increases your heart rate, or improves your strength and general flexibility. Walking a few more blocks, doing some gardening or housework, climbing the stairs, are all examples of something that can fit quite easily into your routine, but which can also increase your physical fitness. Taking the elevator, driving the car to the shop at the corner of your street, and spending more time in bed are all things that will not improve your fitness level.

A healthy lifestyle cannot be a fad, or something that you will do ‘next year’. It should be on your ‘to-do’ list all year round, not just as a New Year Resolution that you never intend to keep. Once you start on an exercise regime, you will need to keep that up for the rest of your life; or your physical fitness will be lost, and you will have to start all over again. Without regular exercise, the muscles reduce, and fat takes its place (muscles do not become fat, they merely move over to make more room for it if they aren’t used). It is therefore important that you choose a regime that is going to keep you interested in the long term; every year throws up a new ‘fitness fad’, but most people take them up and then discard them after a fortnight. Instead, choose something that you enjoy. If the thought of being instructed on stepping up and down on a plastic board fills you with scorn, then you might try something else – martial arts are always popular, and a physical fitness regime which incorporates some kind of team sport will also help to keep you interested.

Remember: physical activity everyday is the key to fitness, and that is what is important. Improving your physical fitness can provide you with more energy, and will help you to feel more positive about yourself.

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Here’s an anecdote told by Former US President George Bush: “I do not like broccoli. I haven’t liked it since I was a little kid and my mother made me eat it. I’m President of the United States, and I’m not going to eat any more broccoli!” Truth to tell, most kids do hate to eat broccoli and not enough cajoling from stressed parents could make them eat the greenest of vegetables. Unfortunately, the worldwide financial crisis also affects what people eat in more ways than one.

Nowadays, with the financial crisis continuing, budgets are really tight-from governments, businesses, companies, charity organizations, and even households. For employees with regular payroll, when the budget is stretched to the limit, they could count on a cash til payday loan against their salaries. Short term loans like these could really help them augment their income, particularly when there are money emergencies to deal with that are outside the household budget, such as car repairs, medical bills, and other food expenses. Today, it is easy and safe to get faxless payday loans online because there are many reputable websites that offer financial services.

However, when it comes to food expenses, even with a tight budget, it is not advisable to cut down the money for food, more importantly, when the food is for a family with growing kids. It is better to save on petrol or energy bills and make little adjustments to the family’s lifestyle in order to cut back expenses from such things, but never on food. When families lessen their food intake because of money troubles, it would not be long before medical bills start piling up, too. The best way to maximize the food budget is to choose wisely, the food bought and consumed. Picking the right food is not just wise budgeting but also adds to a healthy diet that could protect the family from heart disease, diabetes, cancers, and even depression. There are certain inexpensive but nutritious foods that protect people from the range of disease mentioned. The key is knowing those foods, why they work, and how the average Australian could practice healthy eating at home. And guilt-free, of course.

There are several general principles on eating healthy. The first is to eat fresh food. Sometimes picking fresh food instead of processed products can be a bit expensive but people should think of it as an investment to their health. The old saying, eating an apple a day keeps the doctor away, is true because eating healthy would lessen the possibility of falling ill to debilitating diseases or even the common virus such as the flu. Secondly, get sugar from whole foods like fruits and whole grains. Instead of drinking sodas and sports drinks, try fresh, home-made orange juice. For snacks, busy employees could bring a banana to work to munch on or any kind of berries. Lastly, get salt from natural and unprocessed sources like fish. Low sodium in the food intake would decrease high blood pressure, and at the same time, provide natural vitamin D and omega-3 fats to help in preventing depression.