Healthy Eating & Nutrition Guide

healthy_eating

There is one thing that we all have in common….. no matter where you live….. and that is the basic human need for good health and well-being. The links below will focus on eating healthy, maintaining fitness, proper diet, natural energy, and health safety issues.  New content is added from time to time so keep checking back. Many of the posts below have had steady stream of daily visitors over the last several months.

ALL POSTS BELOW ARE FROM THIS SAME SITE YOU’RE VIEWING NOW

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This is an ongoing reference site with new content added frequently –

so keep checking back.

Please help spread the word with family, friends & co-workers

both online as well as offline — Thanks!

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HEALTHY EATING & NUTRITION:

5 Good Reasons For FiberHealthy_Food

5 Summer Food Mysteries Revealed

10 Best Foods For Healthy Eating

Benefits of Milk – What’s In A Glass?

Best Fiber Foods For Colon Cleansing – Nutrition Basics

Best Immune Boosting Foods For Your Body To Fight The Flu

Common Diet Myths & Realityhealthy_food

Lose Weight & Boost Energy With The Super Nutrients Known As The Fat-Fighting 4

Making The Right Fruit & Vegetable Choices

Nutritional Benefits of The 10 Most Important Vegetables

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SUMMER GRILLIN’:

Quick Summer Grillin’ Ideas For Fresh Fruit & Veggies

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SNACKING TIPS:snacking

Healthy Snacks With Less Than 200 Calories

Smart Snack Attack – 10 Calorie Magic!

What’s In Your Snack Stash? – Healthier Alternatives

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HEALTH & SAFETY ISSUES:safety_first_sign

Hidden Supermarket Dangers That Can Make Your Family Sick

Plastic Bottles: Are They Safe & What Do The Numbers Mean?

Proper Hand Washing Tips To Prevent Infection

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ENERGY & EXERCISE:exercise-clipart

Easy Exercises Just About Anyone Can Do

Fight Fatigue & Boost Energy With Exercise

Need A Quick Energy Boost – The Natural Way?

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DIET & WEIGHT LOSS:Weight_Loss_Help

Common Diet Myths & Reality

Lose Weight & Boost Energy With The Super Nutrients Known As The Fat-Fighting 4

Truth About Abs: The Honest Source on Abdominals & Fat Loss

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Lose Weight & Boost Energy With The Super Nutrients Known As The Fat-Fighting 4

Lose Weight & Boost Your Energy Level With The Fat-Fighting 4 Super Nutrients

fat-fighting-4-super-nutrientsYou’ve heard of mind-over-matter, haven’t you? Well then, let’s apply that concept to your food intake. Changing your thought process about food, healthy eating and losing weight could make a very positive difference in your lifestyle. Try looking at it this way – The latest news about the  amazing ways that eating — NOT dieting — can improve your health, help you lose weight and give you all-day energy just keeps getting better and better all the time. As a matter of fact, recent research studies show that certain nutrients found in several types of foods are powerful factors when it comes to balancing blood sugar and promoting weight loss. Take a close look here at the four “super nutrients” that can have a powerful effect on your weight, your energy level and your long-term health.

Introducing The Fabulous 4 Fat-Fighting Super Nutrients

1) – CALCIUM

Scientists aren’t sure how calcium burns body fat — some believe it reduces the fat-producing effects of a steroid hormone called “calcitriol”. What we do know is that it works — Researchers at the University of Tennessee found that obese people who went on a low-calorie diet that contained three daily servings of calcium rich dairy lost 70% more weight and 64% more body fat than those who ate just one serving of dairy a day.

  • What To Eat…..

Fat-free milk and low-fat dairy, spinach, kale, broccoli, and white beans

2) – VITAMIN D

A landmark study from Tufts–New England Medical Center showed that low levels of vitamin D raise a person’s risk of type 2 diabetes by as much as 46%. Researchers believe vitamin D quells cellular inflammation that contributes to diabetes. Plus, your body needs D to absorb calcium—and together, they can help fight diabetes — According to the Nurses’ Health Study, an ongoing investigation of more than 83,000 women, those who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to have developed diabetes than those taking in less of both nutrients.

  • What To Eat…..

Salmon, mackerel, sardines, tuna, fortified whole grain cereal, fortified fat-free milk, and Swiss cheese

3) – OMEGA-3s

New science published in the American Journal of Clinical Nutrition showed that women who ate a balanced diet including omega-3s lost 1 1⁄2 more pounds of torso fat than women on the same exact diet but minus the omega-3s. These healthy fats slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.

  • What To Eat…..

Tofu, enriched eggs, shrimp, salmon, tuna, walnuts, flax, and flaxseed oil

4) – FIBER

Foods high in fiber are nutrient-rich, filling, and low in calories — a combination that makes them “weight loss wonders”. According to a study done at the University of Minnesota, people who stuck to higher-fiber diets lost 2 to 3 pounds more per month than those who followed lower-fiber diets. Fiber triggers hormones that control appetite, which also helps with weight loss. Plus, both soluble and insoluble fiber help control blood sugar — The soluble type dissolves in water and forms a thick gel during digestion, which can interfere with and slow down carbohydrate and glucose absorption in the intestines.  Insoluble fiber doesn’t dissolve in water. It stays solid and moves quickly through the digestive tract, so intestines have less time to absorb carbohydrates, and blood sugar levels stay even.

  • What To Eat…..

Whole grain breads and cereals, brown rice, barley, oatmeal and oat bran, apples, pears, citrus fruits, carrots, beans, and artichokes

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Common Diet Myths & Reality

fad-dietsAw yes ….. the wonderful world of dieting and knowing what truths there are in some of the things we’ve heard. Seems like at one time or another, we’ve all heard some or most of these statements or comments….. maybe from a friend or loved one, maybe something you read in a newspaper or magazine, maybe even a guest on a morning or afternoon radio or television talk show. Read on and find out what you may believe to be true is really fact or myth – and see whether you’re on the mark. You just might possibly discover and/or learn something from this that can be of help to you in the long run.

sliced_breadMyth # 1 – Potatoes and bread are fattening.
Actually ….. It’s just the opposite. Starchy vegetables and bread (whole-grain bread, that is) are quality carbs needed to fuel every part of you, from your brain to your muscles. What gets you into trouble is how you eat them – Smear butter on a slice of whole-wheat bread or deep-fry potatoes and you can double, triple, or quadruple the calories.

glass_of_water_from_faucetMyth # 2 – Drinking a glass of water before a meal curbs appetite.
Actually ….. Yes and no. Water tames appetite if it’s incorporated into food, such as soup, or a thick drink, like V8 100% Vegetable Juice. Apparently, when water is bound to food, digestion is slower, explains Elizabeth Somer, RD, author of “10 Habits That Mess Up a Woman’s Diet”.

That’s why women in one study found chicken-rice soup more satisfying than chicken-rice casserole and a glass of water — even though the soup had 27% fewer calories! One exception to this rule: It’s easy to confuse hunger and thirst, so if you find yourself craving something — but what? — drink a big glass of water and wait a few minutes. You may find that’s what your body really wanted.

shrimp-appetizerMyth # 3 – Shellfish is high in cholesterol.
Actually ….. On the one hand, it’s true – Just 3 ounces of shrimp delivers more than a third of your daily cholesterol. But there’s a surprising flip side to this story – Shrimp is low in saturated fat — the kind that becomes artery-clogging bad cholesterol — and has a smidgen of heart-healthy omega-3’s. In fact, University of Southern California researchers discovered that eating shellfish, such as shrimp, every week reduced heart attack risk by 59 percent!

burger-and-friesMyth # 4 – The occasional burger and fries won’t kill you.
Actually ….. It depends on your definition of “occasional.” If occasional means every Friday night and then some, well, you may be pushing it. But if it means every few months, and you’re fit, and you’ve got good numbers (such as weight, waist size, cholesterol, blood pressure), AND you’re chowing down on vegetables, whole grains, nuts, and other nutritious fare most other days, hey, you’ll live. But few of us are that perfect. If you do occasionally indulge, offset the effects of a fat fiesta with a brisk 90-minute walk afterward.

Myth # 5 – Women naturally gain weight after menopause.
Actually ….. While you can blame a lot of things on hormones (everything from acne to PMS), in this case, slowing down physically is far more likely the cause. Study after study has found that older women who exercise regularly and vigorously can maintain their figures.

menopause_7_dwarves

diet_sodaMyth # 6 – Diet soda is worse than the real thing.
Actually ….. We all would be better off switching to water, diluted fruit juice, and green tea rather than drinking soda — diet or regular. Both types increase kidney and heart disease risk, plus they contain acids that erode tooth enamel, inviting cavities.

Final Fact and this one is really no myth at all….. Maintaining your weight, waist, and body mass index at a desirable level can make your ‘RealAge’ as much as 6 years younger.

Weight Loss Plan

running_shoesA man calls a company and orders their 5-day, 10 lb. weight loss program.

The next day, there’s a knock on the door and there stands before him a voluptuous, athletic, 19 year old babe dressed in nothing but a pair of Nike running shoes and a sign around her neck.

She introduces herself as a representative of the weight loss company. The sign reads, “If you can catch me, you can have me.”

Without a second thought, he takes off after her. A few miles later huffing and puffing, he finally gives up.

The same girl shows up for the next four days and the same thing happens.

On the fifth day, he weighs himself and is delighted to find he has lost 10 lbs. as promised.

He calls the company and orders their 5-day/20 pound program.

The next day there’s a knock at the door and there stands the most stunning and beautiful woman he has ever seen in his life. She is wearing nothing but Reebok running shoes and a sign around her neck that reads, “If you catch me you can have me”.

Well, he’s out the door after her like a shot. This girl is in excellent shape and he does his best, but no such luck.

So for the next four days, the same routine happens with him gradually getting in better and better shape.

Much to his delight on the fifth day when he weighs himself, he discovers that he has lost another 20 lbs. as promised.

He decides to go for broke and calls the company to order the 7-day/50 pound program.

Are you sure?” asks the representative on the phone. “This is our most rigorous program.”

“Absolutely,” he replies, “I haven’t felt this good in years”.

The next day there’s a knock at the door; and when he opens it he finds a huge muscular guy standing there wearing nothing but pink running shoes and a sign around his neck that reads, “If I catch you, you are mine!” …..

He lost 63 pounds that week!! 🙂

5 Good Reasons For Fiber

Why Fiber? fiber_bean_variety

Here Are 5 Good Reasons…..

  • Fiber promotes regularity by adding bulk to stool and stimulating the rapid movement of waste through the colon. By serving this purpose, fiber can help prevent bowel problems, including constipation, diverticulosis and hemorrhoids.
  • Fiber blocks the absorption of some of the dietary cholesterol and fat you eat, which can lower your numbers and help prevent plaque buildup that can lead to heart attack and stroke.
  • Fiber protects against certain cancers, especially in the colon and rectum. Fiber helps “move things along” in the digestive track, reducing the amount of time that stool is present in the intestinal tract. The less time it spends there, the less time bacteria have to metabolize it and produce gasses that may act as carcinogens (cancer-causing agents).
  • Fiber can lower fasting blood-sugar levels in diabetics and those at risk for diabetes.
  • Fiber may also help you to achieve that one thing that almost everyone wants – weight loss. Not only does fiber help reduce calories by blocking fat absorption, it also acts as an appetite suppressant. The bulk provided by fiber is calorie-free and can make you feel full faster and longer than other foods. Controlling appetite is often one of the most difficult aspects of achieving weight loss, which is certainly a big plus for fiber.
For more information on fiber as well as some smart “fiber food” choices, check out my link below……….

Best Fiber Foods For Colon Cleansing – Nutrition Basics