Tag Archives: healthy eating

Shed Pounds by Eating Breakfast

Fat loss is on the top of many people’s lists these days. People will try all sorts of weight loss programs only to be disappointed with the results. Trend diets may give quick results but they are not a long term solution to weight loss. Still the most effective way to successful weight loss is eating a well balanced diet including a healthy breakfast. It’s true when they say breakfast is the most important meal of the day and here are the reasons why.

Before delving into the facts, let’s just take a look at the definition of breakfast. Breakfast comes from the words breaking of fast. You might ask, “When did I fast?” The answer is, from the time you went to sleep until the time you woke up. So, how can breakfast actually help to lose weight? When you skip breakfast, you’re more likely to crave food later in the day and make poor food choices. When hunger hits unexpectedly you will be tempted to snack or eat fast food which is high in calories, sodium and fat.

If we think about the way our bodies store and use calories you’ll understand why it’s important to start our day with a proper meal. We burn most of our energy during the day while we’re at work or at play. Our bodies need to use the calories from what we’ve consumed to exert the energy. By eating when we wake up we’re able to use those calories throughout the day. As our day winds down we need fewer calories. In Western cultures we typically eat our largest meal in the evening. However, consuming most of the calories at the end of the day is counterproductive. We don’t burn as many calories during our sleep as we doing being active during the day. The calories we don’t burn off at night stay in our system and eventually turn into fat. Therefore, it makes more sense to eat are largest meal in the morning, a slightly smaller meal at lunch and an even smaller one in the evening.

It’s not just about having breakfast. The foods you choose to eat are also important when trying to lose weight. The best breakfast options include protein, carbohydrates and healthy fats. Foods high in fibre are also a good choice. An example of a well balanced, healthy breakfast is a hard-boiled egg, whole grain toast with peanut butter and a piece of fruit. Yogurt with almonds or another unsalted nut is also a good choice. In the colder months oatmeal with fruit is a great options as it warms you up and makes you feel full for longer. Although it’s not a great choice to have every day, fried eggs and bacon can be enjoyed every once in a while.

If you’re rushed in the mornings and don’t feel there’s time to start your day with a healthy meal there are some other alternatives. A smoothie made with low fat milk, fruit, yogurt and a little protein powder is great for someone on the run. Another option would be to grab a protein bar on the run. Choose one that has a normal level of protein and not something overloaded with protein. Also, read the labels and avoid the bars that have a lot of added sugar or artificial flavors. If you have the time there are many recipes out there for you to make your own protein bars. That way you know exactly what’s going into them.

Speak with any dietician or nutritionist and they will all say that breakfast is extremely important for weight loss or maintaining a healthy weight. Make a good start and you’ll be pleasantly surprised when you start to lose the weight. You’ll also notice that you’ll be making healthy food choices throughout the day.

For more articles go to http://assuredlease.lifestyleezine.com

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.

For more articles go to http://assuredlease.lifestyleezine.com

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….

to read the entire article go to http://assuredlease.lifestyleezine.com

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….

to read the entire article go to http://assuredlease.lifestyleezine.com

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.

to read the entire article go to http://assuredlease.lifestyleezine.com

Eat Right While Traveling

Sticking to a healthy diet while traveling can be quite difficult. However, if you learn how to make smart choices, a healthy diet while on holiday can be easier than you think. Changing your diet while traveling may not be a good idea, but if you are already making healthy choices modifying your diet slightly to accommodate travel is not as difficult as it may seem.If you are traveling by airplane, you may have to wait until you land to start your healthy diet. Airplane food can often be high in carbs, sodium and preservatives. When you book your flight, ask about your food options and see if a vegetarian dish is available. Vegetarian dishes can have a higher nutritional value, but it really depends on what they will be serving. If you can, eat a larger healthy meal before your flight so that you don’t have to eat the entire meal that is served on the plane.

When driving or taking a bus, you may be tempted to stop at fast food restaurants and eat the foods found there. Avoid this whenever possible! While on vacation, you may wish to splurge a tiny bit, but having fast food more than one during a week can be bad for your health. If you must, choose the healthiest options available, like chicken breast, salad and water. Avoid fried food and sugary drinks.

Also, remember that you can take your own food when traveling. Carrying a loaf of whole-wheat bread or pita wraps, some lean lunchmeat, and low-fat cheese in a cooler is a great way to avoid high-fat and high-cholesterol junk food meals. These are much better choices and you’ll save a lot of money as well. Call ahead to ask if there will be a refrigerator in your hotel room.

Lastly, make smart choices when you eat out. If you choose salads or pasta get the dressing on the side and ask about low-carb options. In fact, many places print these dieting options directly in the menu for the health-conscious people. Control your portions by ordering lunch menu sizes or splitting the meal in half and getting a doggie bag. You’ll be well on your way to healthy eating, even away from home.

Yes, eating healthy foods when you travel can be a challenge. However, your health is worth it. When you eat healthy food, you will also avoid illnesses that you may encounter when traveling.

to read the entire article go to http://assuredlease.lifestyleezine.com

Quick Healthy Eating

There are many excuses given as the reason for not eating healthy. One of the most common excuses that people use is that they don’t have time to choose or prepare good food. Instead they will buy fast food or pre-made dinners which are high in fat, cholesterol, sugar and empty calories. Although it may seem easier to go with the unhealthy option, the truth is no matter how little time you have to spend in the kitchen or the supermarket eating healthy is just as quick as eating poorly.

Eating healthy foods begins with healthy ingredients, but if you are short on time, you may find that spending time in the grocery store does not fit into your schedule. To maximize your time, plan ahead for two weeks at a time. Instead of having to go to the store every time you need an ingredient, make a list and keep your refrigerator, freezer, and pantry stocked with good, healthy ingredients. You can make your shopping list during a meeting, while eating lunch, or while you are on the phone. A list will also help you cut back on impulse purchases which tend to be bad for us.

Along with planning your shopping list, plan your meals as well. If you find little time to cook during the week, you can instead try making a few healthy meals in advance on the weekend and than putting them in your freezer. Before you go to work in the morning, simply stick the frozen dinner in the refrigerator to thaw and then pop into the oven to cook when you get home from work. This will help you avoid having to pick up fast food.

When you do find yourself in the need of a quick meal and want to order out, look for healthy options. Instead of choosing a burger and fries, for example, look at the chicken options, preferably skinless chicken breast and not fried chicken. Some fast food restaurants also have salads and fruit, but beware of dressing, which can be high in fats. Keep healthy drinks on hand at home instead of purchasing a soda as well. Better yet, skip the burger, pizza, and Mexican joints altogether and opt for a sandwich or sub shop instead, where you can choose a wheat bread and ask them to hold the mayonnaise.

Eating healthy is not difficult but requires people to change their way of thinking and perhaps their routine as well. In the end it will be worth it.

to read the entire article go to http://assuredlease.lifestyleezine.com

Healthy Restaurant Eating

If you and your family love to eat at restaurants, you may think that this lifestyle is not good for a healthy diet. In many cases, you would be correct. However, you can still enjoy restaurants occasionally and maintain your healthy diet. It’s all about making good food choices, which starts with learning about the nutrition you need to stay happy, physically healthy, mentally stable, and active.

When you pick up the menu, start by skipping over the drink section. Although you may be tempted to enjoy a beer or mixed beverage with your dinner, these usually have many empty calories, which is not good for your body. The exception to this rule when it comes to alcohol is wine, especially red wine, which can be fine if you have a single glass and can actually help prevent heart disease for some patients.

Also skip over the appetizer menu, unless it’s to order a side salad. The appetizers at restaurants are usually high-fat foods that are not meant to fill you up and can in fact make you crave even more high fat foods. Examples of these are mozzarella sticks, potato skins, and wings. Instead, simply focus on your main course or, if you must indulge, share a single serving with the entire table of people.

When choosing your main dish, it is of course important that you look at the ingredients of the dish. Anything with cream sauces or high-fat meats should be avoided, and pass up the potatoes or onion rings. Instead order side dishes like vegetables or ask for just the main course when possible.

Remember too that portion is everything. Order off of the lunch menu whenever you can, or ask for a doggie bag right away. Split your meal in half from the start so that you are not tempted to eat the entire thing. These days restaurant portions are usually enough for two or three people.

At the end of your meal, skip over the desert menu, just like you did with the appetizers. Again, you can share a single desert with the entire table if you feel compelled to order something, or split your portion in half. Many fancy desserts at restaurants have more calories than your entire meal, so keep this in mind before you flag down the waitress to put in an order! Of course, on special occasions, it’s alright to cheat a little, but overall healthy eating requires lots of resisting the temptation around you.

to read the entire article go to http://assuredlease.lifestyleezine.com

Portion Sizes

A portion control diet is the easiest type of diet to follow because you’re not restricting your eating to any particular type of food, you’re just eating less. Portion control is not a fad, a detox or a quick fix. It is a method of achieving weight loss and creating a healthier lifestyle.

Why do we eat more? Mostly because it’s put right in front of us. Dinner plates are larger, restaurant portions are larger and we have it instilled in our brain that we must finish everything on our plate. Next time you’re in the grocery store or in the kitchen preparing dinner read the labels on your food. All food labels break the contents down into portions. These portions are broken down into individual serving sizes based on what is required to sustain us. By following these guidelines you’ll notice a huge difference in what is recommended and what you have been giving yourself and your family.

Downsize
Start by using a smaller plate and think about what you’re putting on it. 50% of




to read the entire article go to http://assuredlease.lifestyleezine.com

Vegetables vs Meat

Vegan Diets
A vegan is someone who avoids all meat and meat by products focusing their entire diet on vegetarian foods. However, unlike vegetarians, vegans will also avoid dairy, eggs, honey and won’t wear leather. Thought to be quite healthy, the vegan diet consists only of fruit, vegetables, nuts, seeds, grains and bean. Even though the diet is mostly healthy it is important to consider a balanced diet and ensure that you are giving your body everything it needs including the right amount of protein. Without eating meat regularly you’ll need to get your protein from other sources. High protein grains include quinoa and amaranth but you can also get protein from tofu and lentils. Calcium may also be lacking in vegan diets but can be obtained through eating leafy greens, legumes and soy.

If you are just starting out on a vegetarian or vegan diet buy a good cook book or go online to get some recipes. Don’t start blind or try to make up a meal plan. You will soon get bored and


to read the entire article go to http://assuredlease.lifestyleezine.com