Tag Archives: diet

Cutting Out the Sugar

There are many ways that you can cut down sugar from your diet. Eating less sugar can be very difficult and you really have to be dedicated in order to lose weight. Some tips are provided below and you should follow them carefully in order to start cutting down all those calories.

  • Eating less sugar means cutting down on your sugar intake. This does not mean that you have to stop eating everything that has sugar in it. You can start off slowly by taking out sugar from your coffee. The more sugar you eat chances are the more you will want it. You should gradually stop eating cakes, cookies and start eating healthy foods.
  • Start checking nutrition labels on everything so that you can understand how much fat is present in the item that you are about to eat. This will help you easily cut sugar from your diet.
  • If you are eating something with sugar, then you should eat half of it today and then save the rest for another day. This will help you immensely because you did not eat the entire thing in a day.

    Substitute refined sugar with other healthier options like honey, Stevia or other natural sweeteners but remember these types of sweeteners should also be used in moderation.

  • An easy way to cut sugar from your diet is by not buying anything that has sugar in it. You should get rid of those cookies, ice cream boxes, and cakes when you go on a diet.
  • You should also start establishing rules such as if you are having dessert after lunch, and then you will not eat dessert after dinner. You can reward yourself every now and then but do not cheat with your diet because this way you will never lose those pounds.
  • Eating less sugar means that you should stop buying canned vegetables, juices, and fruits. You should start buying fresh things so that you can become a leaner and healthier person.

Eating less sugar is not that hard and you just have to know your limits. You do not have to cut out sugar from your diet completely because you need sugars to survive. You can eat sugar every now and then but just make sure that you do not overeat. You should know when to stop eating so that you do not take in too much sugar. Follow these tips and make your diet a successful one.

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Reduce Inflammation with Food

Foods wіth anti-inflammatory properties, such аs fruits, vegetables, whole grains аnd healthy fats, аrе known tо prevent оr hеlp treat symptoms оf conditions such аs arthritis, heart disease аnd certain forms оf cancer. Since foods thаt hеlp alleviate inflammation аrе аlsо rich іn nutrients, а diet based upon thеm cаn improve your health іn numerous waysFruits аnd vegetables contain phytonutrients—potent, plant-based nutrients thаt magnify thе positive effects оf vitamins аnd hеlp reduce inflammation. Natural health expert, Andrew Weil, M.D., suggests intake оf а variety оf colorful fruits, vegetables аnd mushrooms tо reap thе best protection frоm age-related inflammatory diseases, such аs arthritis, heart disease аnd cancer.

Foods such аs berries, tomatoes, oranges, tangerines, bananas, spinach, kale аnd mustard greens mаy prove particularly helpful іn alleviating inflammation, аs wеll аs strengthening thе immune system, аs thеy аrе dense іn disease-fighting antioxidants. Incorporate an assortment оf fresh, colorful fruits аnd vegetables into your diet оn а daily basis tо reap thе mоst anti-inflammatory benefits.

Whole grains, such аs oats, barley, bulgur, whole wheat, spelt, brown rice аnd wild rice mаy аlsо hеlp prevent оr reduce inflammation symptoms. Weil suggests avoiding refined оr processed grains, such аs thоsе found іn enriched breads, pastas, cereals аnd snack foods; аs such foods аrе known tо exacerbate pain аnd swelling associated wіth inflammation.

Replace thеsе foods wіth nutrient-rich whole grains аnd starchy vegetables, such аs sweet potato аnd squash, whіch provide valuable vitamins, minerals, antioxidants аnd dietary fiber—another important factor іn reducing inflammation.

Whole grains аnd starchy vegetables аrе аlsо low-glycemic, meaning thеy hаvе а mild effect оn blood sugar levels. Fоr thіs reason, consuming such foods regularly cаn hеlp yоu maintain proper energy, manage your appetite аnd prevent blood sugar imbalances іn thоsе wіth conditions such аs diabetes. Consume а variety оf whole grains аnd starchy vegetables routinely fоr optimum results.

Fatty fish, such аs salmon, anchovies, sardines, trout аnd mackerel, provide thе body wіth omega-3 fatty acids—essential fats thе body cannot produce оn its own. Omega-3 fats аrе аlsо associated wіth reduced inflammation аnd improved cardiovascular health. An effective anti-inflammatory diet іs devoid оf meat, dairy products, butter аnd margarine—foods known tо increase inflammation. Instead, seek fats аnd protein frоm nuts, seeds аnd fatty fish. If yоu dо nоt consume fatty fish regularly, seek omega-3 fats іn оthеr available sources, whіch include ground flax seeds, flax seed oil, walnuts, walnut oil аnd canola oil. Incorporate modest amounts оf healthy fat into mоst meals аnd snacks, аs thеy aid іn nutrient-absorption. A variety оf nuts, seeds аnd fish іs recommended, consumed оn а consistent basis, fоr best results.

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OK, Vitamin K!

Vitamin K plays an important role in the function of the body. It is a key player in blood flow and clotting. If you are deficient in vitamin K when you are cut or injured your blood will not clot as easily. Some scientists and researchers also think that vitamin K is important for maintaining your bone health, especially as you age. The best way to ensure you’re getting enough of this hardworking vitamin is through food sources. However, if you are still unable to fill the body with enough vitamin K you should speak with your Doctor about the available vitamin K supplements.

There are thirteen different vitamins that your body needs to survive. Of these thirteen, four are fat-soluble and the rest are water-soluble. If the vitamin is water-soluble, it dissolves quickly and exits the body. Therefore, water-soluble vitamins must be consumed daily in order to keep your levels normal. However, if a vitamin is fat-soluble, it does not exit the body but is instead stored in your fat to be used at a later time. Vitamin K is a fat-soluble vitamin, so it is not crucial for you to consume it every day. However, it is important for you to keep a careful eye on your levels of vitamin K in the body in order to make sure that you are not becoming vitamin K deficient. If this occurs, vitamin supplement may be necessary.

Vitamin K is found in a variety of foods. It is also produced in the body by the bacteria found in the lining of your gastrointestinal tract. Therefore, your body helps regulate its own vitamin K levels. As for foods that contain vitamin K, you will more than likely get enough if you simply eat a healthy, balanced diet. Some foods that are especially high in vitamin K include vegetables like cabbage, spinach and other leafy greens, soybeans, and cauliflower.

If you do not get enough vitamin K in your diet, it is important to talk to your doctor about taking supplements. Signs of vitamin K deficiency include easy bruising and bleeding. Extreme vitamin K deficiency is very rare, but when it does occur it is usually due to a body’s problem in the intestinal tract. Instead of absorbing vitamin K like normal, the body simply allows the vitamin to pass through with the waste. In this case, vitamin supplements are necessary. However, because this is a fat-soluble vitamin, you should take vitamin supplements for vitamin K under medical supervision. There may be another underlying condition that is affecting your vitamin absorption and must be looked into further by a medical professional.

Whether through diet or vitamin supplements it’s important to include vitamin K in your diet along with all the other vitamins and minerals that are needed for a healthy, functioning body.

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Diet for Health

We often talk about dieting to lose weight but there are other reasons the look into your nutrition and alter your diet. Apart from weight loss, another important reason to pursue dieting is to acquire good health. Everybody loves to stay fit and healthy, and this can only be achieved through following a proper diet plan along with necessary fitness regimesBeing obese has lots of health implications. It’s better to diet and stay healthy rather than making frequent visits to the doctor. One of the basic reasons that people suffer from various diseases is because of the food and eating habits they follow. An oil rich, fatty diet can leave you with heart disease, diabetes or other diseases and you don’t have to be overweight to fall ill with these conditions.

However, when you fix your diet, choose one that you can follow and one that is achievable. Do not get disheartened by the fact that you will have to give up food items that you loved most, rather think of the health benefits you will gain in the process.

Besides a proper diet, you need to incorporate a healthy lifestyle if you are looking to achieve good health. Get some physical activity incorporated into your daily schedule. Try and do some household chores, use the stairs instead of the elevator, follow the early to bed, early to rise theory for fitness and health, and eat properly. It’s all bound to make a difference to your life and health. Try and incorporate some exercises or even dance into your daily regime. Basically, anything to burn your calories.

If you are dieting for good health, stay focused on your goal. Make small changes to start with to improve your chance of sticking with this new healthy eating regime. You cannot change a lifetime of poor eating habits in a month. Set out short term and long term goals. If you don’t need to lose weight then your goals will have to be another measurable achievement. You could say you won’t eat chocolate for a month or that you’ll eat 5 servings of fuit and vegetables a day.

Good health is not just a matter of the body but is also a matter of the mind. Once you are mentally determined to achieve good health, you will find it easier to follow a diet plan that will help you reach your healthy goal.

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Eating for Two

Last month we talked about the importance of being a healthy weight to help you conceive. So now that your pregnant and having cravings at all times of the day, what should you do to stay healthy up to the birth of your baby?
You probably already know how important it is to eat a well-balanced diet, but it is even more important when you are pregnantKeep in mind now you are eating for two. Whatever you eat, the baby eats as well. In fact the baby actually takes your nourishments so you must eat enough for both of you. The healthier you eat the better it is for the pregnancy and you.

Never miss a meal while you are pregnant, especially breakfast. Breakfast is the most important meal of the day and your baby has probably been waiting since they woke up in the middle of the night. You may learn that if you wait too long before eating you start to feel sick, this is your body telling you to eat. Do it!

Make sure you are getting enough of the food you need daily. It takes 4-6 servings of dairy products a day for a healthy pregnancy, this can include some cheeses, milk, yogurt. This provides the baby with calcium which it will need to develop healthy growing bones. Adding extra calcium to your diet wouldn’t hurt you either, especially for your own teeth and bones.

Don’t forget about your fruit and vegetable servings. Lots of green is always a good choice, so are sweet potatoes. Not only will you be giving your body what it needs but you’ll start to have more energy. Try laying off the sweets for a week and replace them with healthier items and see how alive you feel.

Foods to Avoid
Not all foods are safe during your pregnancy, there are a few things you should avoid eating:

  • unpasteurized products- brie and other soft cheeses if unpateurized.
  • Certain fish- exotic, shark, swordfish, anything potentially high in mercury
  • Raw eggs
  • Undercooked meats- lunch meats. If you are buying a deli sandwich you can ask for them to heat the meat up a little.
  • Caffeine- soda, coffee, chocolate. If you find this difficult you can wean yourself off, but the less caffeine in your system the better it is for the baby.

If you are ever unsure of the foods you can and can’t eat, you can ask your doctor for a list of items to avoid during pregnancy. They’ll be more than happy to share this with you.

You may also learn that your stomach won’t handle certain foods that it would before. Some of those foods may include foods that contain grease, fast foods, meat, and certain foods that have a strong odor.

Eating healthy doesn’t mean you have to cut out all the fun in your life, you can still treat yourself from time to time. Go out and get a frozen yogurt or a smoothie.

While you are making sure you get enough to eat throughout the day, that doesn’t mean neglecting your fluid intake. You’ll need lots of water and juices from here on out. The baby will thank you later. Who knows, you may discover that you really enjoy eating healthier meals and continue it even after the pregnancy.

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Diet and Fertility

If you are planning to start a family, it is important to analyze your health condition and body weight before you plan to conceive. Research has shown that high body fat can lessen the changes of a woman’s ability to conceive. Obesity effects fertility to a great extent and can make conception more difficult than for those who are at a healthy weightHowever, obese women are not to be blamed for low fertility levels completely, obese men are just as responsible for low chances of fertility as excess weight can lead to men having a low sperm count which will also make it difficult to conceive.

A little weight loss can increase your chances of conceiving. With a proper diet plan combined with a planned exercise regime that incorporates cardiovascular exercises, it won’t be difficult to lose the excess weight that may be affecting your fertility. If both you and your partner or spouse are overweight and you are planning to conceive, it is a good idea to work out the weight loss program together to increase your chances of weight loss success. You both can motivate each other and make the entire diet program easy for yourself.

To begin with, make some positive changes in your lifestyle. Consult a nutritionist and have a diet chart prepared for you with a proper balance of the essential vitamins and nutrients. When you speak with the nutritionist tell them that you are planning to conceive and they will reccommend certain foods. For example, it’s important for a women trying to get pregnant or who is already pregnant to take folic acid. Calcium and Omega are also important dietary additions. In most cases you can get your daily intake through food but sometimes a vitamin supplement is reccommended.

A healthy diet rich in fruit and vegetables and lean protein will help you lose weight. Cut out unhealthy processed food, fast food or foods high in fat and sugar. Cutting back on your portions will also help you lose weight. Another good tip is to eat smaller meals more regulary and never skip breakfast.

In addition, consult a physical trainer for the perfect set of exercises to follow on a daily basis for weight loss. Exercise and diet go hand and hand for weight loss. Make sure you also mention to your trainer that you are trying to get pregnant and definitely tell them if you are pregnant as certain exercises should be avoided.

Acheiving a healthy weight is not only important for conception but it is also a requirement for a healthy pregnancy. Excess weight can cause complications during pregnancy like, gestational diabetes, pre-eclampsia, low birth weight and more. Obtaining an ideal weight for your height is paramount for your overall health and should be done at any time in life but expecially when considering starting a family.

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Set Your Diet Goals

Setting your dieting goals is highly essential when following a proper diet plan. If you do not set your goals, you will never have the determination and dedication to pursue the same. A proper diet plan can only be achieved through setting of a proper goal.To begin with, when setting your goals for dieting, make sure you set a goal that is realistic and achievable. You must have a goal to analyze whether you are succeeding or failing with your diet plan. You can set a goal by deciding to, lose 10 pounds in 2 weeks. Your diet should be planned, along with your other fitness regimes, to achieve this specific goal.

A dieting goal is almost like having a measuring stick to track your progress on a daily basis. If you find yourself failing, then you know that you have been lagging behind and can make adjustments to succeed. On the otherhand, if you feel that you are way ahead and have lost those pounds well in advance of your goal’s time frame,then you can have a little celebration!

You must know how to set your dieting goals. Remember, if you set unrealistic goals, you’re less likely to acheive your goal and you will become discouraged and may even give up on your plan altogether. This is the reason why your dieting goals must be extremely realistic to help you reach your goal with a little dedication and determination.

Start with small achievable targets or short term targets and work to the longer range goal. If your end result is to lose 40 pounds then have that as your long term target but set short term goals to only 10 pounds at a time. Instead of trying to take a big leap at one go, use baby steps to acheive your goal! Simple achievable targets are not only more rewarding but are motivating too as you move from one level success to another.

Try not to be discouraged if you fall short of your goal. If you lose 9 pounds instead of 10 look back at you plan and see where you can make adjustments to acheive your goal. Any wieght loss is a success you celebrate your success and move forward. You know yourself better than anyone and will be able to fix either your goal or your plan to make it more acheivable. Even when it comes to your plan make sure you are following one that guarantees success. If you don’t like soup, don’t follow a meal plan that requires you to eat mostly soaps. Trend diets should always be avoided anyways. They may offer quick results but they are often short lived. Instead a healthy, balanced diet and an exercise plan where you consume fewer calories than you’re using is the best plan to follow.

Reward yourself at each milestone. The best rewards for a weight loss regime are not food based. You don’t want to fall off the wagon because you’ve decided to reward yourself with a chocolate cake. Choose other rewards that go along with your goal, like a new outfit in a smaller size or a beach holiday where you can show off your new fit body….

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Eat Well, Lose Weight

Description: It’s kind of funny, in a sad sort of way, that the number of ineffective, short-lived fad diets continues to grow. And they grow despite the fact that they don’t work, at least not as a long-term solution to losing weight. So, what are you supposed to do if you want to lose weight? Eat better.Yep. That’s it. Eat better.

Okay, seriously, it wouldn’t be much if that’s all I said. I believe we all know, deep down, that we need to eat better if we stand a chance of shedding those extra pounds. Don’t worry, this is going to be as common sense as it is easy to follow. No fad diet nonsense, just what works.

Food is nothing more than fuel for the body. It contains the vitamins, minerals and calories we need to survive. We only get in trouble when we eat too many calories without burning them off. Some foods are better than others, but nothing is forbidden. Here’s how you can use food to put the odds of weight loss in your favor.

Start the day with something to get the internal furnace started. That means eating breakfast. There is no reason to skip breakfast. It takes virtually no time at all to grab a piece of whole-wheat toast and spread some peanut butter on it, then wash it down with a glass of orange juice. Or boil up some eggs for the upcoming week. Then have an egg, a banana and a granola bar. Even a ready made breakfast shake is better than nothing. The trick is to get your body used to burning calories for the day.

Now that you have your metabolism fired up, you need to keep it going by snacking. A light snack every two hours is all it takes. A small handful of nuts, some carrot sticks with non-fat yogurt, or a protein bar, are good choices. Regular snacking will prevent you from experience mid-afternoon burn out, too.

So, now it’s lunchtime and you’re feeling great! You’re eating food you like and you’re not hungry. Let’s keep going with turkey breast on whole-grain bread, romaine lettuce, tomato and a smear of mustard. Add a veggie-rich salad and a small glass of juice or skim milk and you’re all set.

Don’t forget your two-hour snack break.

For supper try some baked salmon brushed with olive oil and a squeeze of lemon. Include some fresh veggies of your choice (bake them with the salmon if you like), and a cup of homemade soup. Yummy!

Remember to eat your next snack.

As you can see, this is all reasonable, simple eating. Food is there to keep you going, and it needs to be tasty, too. Remember, nothing is off limits. If you must have some ice cream, just keep the portion under control. Make it a habit to increase the better foods, and eat less of the not-so-good ones and you lose weight fast. Faster than you may have thought possible….

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The Right Snack Track

Snacking is the downfall of many otherwise healthy diets, but the good news is that you can learn to control this snacking quite easily. Even if still want to snack during the day, there are ways in which you can do so without killing your healthy diet. Staying on track with your diet when you like to snack might be hard, but it is worth that extra effort to keep your body healthy. To prevent snacking, simply eat more meals. Instead of eating three large meals every day, try eating smaller meals every few hours. If you are snacking because you are hungry, chances are that you are using more energy than you are ingesting and you need the extra fuel. By eating 6 smaller but healthy meals every day, you will not be tempted to snack as often, but will keep your high energy levels.

You can also help to stop your snacking simply by removing temptation. Before you reach for a snack, ask yourself if you are honestly hungry or if you are just eating because you are bored, because the food tastes good, or because you feel compelled to eat while doing a certain activity (like watching a movie). If you are snacking because you are really hungry, than it is probably fine to have something to eat, but if you are snacking for another reason, you should try to remove the temptation. Simply rid your house of junk foods and do not buy these items again when you go to the grocery store.

Purchase healthy snacks if you can’t curb eating between meals. Think about the snacks you are eating. Would they fit easily into a food group as fruit, vegetable, grain, dairy, or protein? If the answer is no, then the snack is probably not good for you. For example, carrot sticks (vegetables), yogurt (dairy), or whole wheat crackers (grains) work well as snacks, while candy, potato chips, and processed foods do not.

When you snack, remember to consider your beverages as well. Drinks like soda, fruit punch, iced tea, lemonade, and juice boxes can contain unnatural ingredients and lots of sugar. In short, they are high in calories but low in nutrients. Instead, opt for drinks that supplement your healthy diet. Choose water most of the time, or drinks that are made with natural fruits, like real fruit smoothies. Low-fat milk and sports drinks are also good choices. Above all, stay away from most kinds of alcohol. Red wine is an exception, since this can help your heart health, but any type of alcohol in high amounts is fairly bad for your body.

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Decoding Food Labels

When you head to the grocery store, shopping for products like eggs, meat, fish, milk, and produce can be very tricky. Signs are posted everywhere labeling food as natural, organic, and a number of other things-but what’s the difference, really? Learning what specific names mean can help you decide if you should shell out extra money on a product of it is simply a marketing ploy.

Natural is a term associated with a number of fruit and vegetable products. Typically, this is simply a marketing ploy to convince you to buy the product. After all, all fruits and vegetables are natural, right? Unless it’s a new kind of food that has been developed and processed, the product is natural. What you may be looking for is organic. Organic foods are grown without chemical pesticides and fertilizers. There are two main benefits to organic foods. First, you are helping the environment because those chemicals are not being introduced into nature. Secondly, you are avoiding ingesting chemicals and are therefore eating more healthy foods. However, organic products are usually more expensive. If you’re on a budget, skip over organic fruits and vegetables that you can peel, like oranges and bananas. After all, once you’ve discarded the peel, you’ve also discarded the chemicals. Instead, opt for organic items like apples, where you eat the peel. No matter what you buy, however, make sure that you rinse off the food when you get home.

Another tricky label you will see is “no hormones.” This is usually in regards to milk or meat products and is false, since all animals naturally produce hormones. Hormones are what helps an animal (even a human) regulate body organs, have young, and otherwise function. All meat products have hormones. What the labels really mean is that no hormones were unnaturally given to the animal, which is sometimes done to increase milk production. Regardless of hormones, however, the milk and meat is safe for a person and not a violation of an animal’s rights.

Lastly, a label on eggs and meat can indicate if the animal was caged or penned. This does not make a difference in the quality or nutritional value of the meat, but is simply a matter of animal rights. These products may be a bit more expensive, but if you want to make humane decisions, this is the way to go.

Reading the label and making healthy choices can sometimes be difficult, but learning how to do so can help you make the best choices for you diet.

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