General Article

Healthy Eating As Part of a Weight Loss Program

Healthy eating is actually very easy if you just know the basics. Starchy foods like potatoes, rice, bread and pasta are the ideal base. Add plenty of fruit and fresh vegetables and you will have all you need nutritionally without excess fat or too much salt and sugar. If you prepare your own meals from fresh ingredients then you will know exactly what is going into your meal.

It is very easy to use ready meals, prepared sauces and canned food, but they often contain high levels of:

fat

sugar

salt

flavour enhancers

preservatives

artificial sweeteners

They also tend to be low in:

fibre

vitamins

minerals

Eating these foods will lead to your taste buds expecting this artificially enhanced taste or sweetness. Fresh food then doesn’t taste quite as good as the processed food, and you end up losing your enthusiasm for healthy eating or find it an uphill struggle to convince the rest of the family. If you stick with the healthy options, and throw the processed food in the bin, then you will soon begin to appreciate the taste of real food.

Once you are eating more healthy food then weight loss should come a lot easier. You do need to get a balance of foods from the five food groups:

Starchy food

Fruit and vegetables

Milk and dairy

Meat

Fats and sugars

Starchy foods and fruit and vegetables should each provide about a third of your diet. The rest can come from meat (including fish, eggs and beans) and dairy products such as cheese, milk and yoghurt. Foods high in fats and sugars should form a small part of your diet.

If you are not eating healthily at the moment then why not take some positive action now. Make a note of what you usually have for breakfast, at work for breaks and lunch, at home on the weekends in the day, and the range of evening meals you eat.

Think of easy ways that you can change some of the processed foods or those high in fats and sugar. Could you swap the white bread toast with butter and jam to some chopped banana and apple with low fat yoghurt? Or maybe some oat cookies with a fruit juice for break rather than the coffee and chocolate bar? Could you drop the frozen pizza with oven chips for some grilled chicken and salad?

At first you may find it hard to give up the processed and flavour enhanced foods. But once you start to really taste fresh food and, more importantly, start to feel better and look slimmer, then you won’t miss them.…

7 Tips To Eating Healthier – It Can Be Very Tasty!

How to eat healthier… and LOVE it. We all know that eating those double cheeseburgers and fries is what we live for… NOT! Do you really know what that junk food is doing to your body? Okay, I won’t go into that because I’ll gross myself out! But, I can say that eating healthier, even during the holidays, is important for us to stay on track, to be healthier, and to just plain feel better!

Eating healthy doesn’t have to mean spending tons of money on organic foods, sacrificing our favorite foods, or even sacrificing taste. As a matter of fact, I believe that eating healthy tastes WAY better than eating the junk food, and my whole family agrees (yes, that includes my 5 kids!). Here are some tips on how to eat healthy:

Drink homemade fruit and veggie smoothies instead of having to eat several pieces of fruit a day. By putting a couple different types of fruits and vegetables, some juice, and a little bit of ice into a blender you can create a delicious smoothie without the expensive juicers. If you put two pieces of fruit and two pieces of vegetables into the blender (and you drink it all), then you’ve just consumed four servings for the day. I personally don’t like to add sweetener. I think that it’s sweet enough from the natural sugar in the fruit.

Put LOTS of things on your salad, like croutons, colorful bell peppers, carrots, cucumbers, chicken, fish, cheese, seasonings, etc. Just because it’s a salad doesn’t mean that it has to be bland. Dress it up! I love a good salad with everything in it. It tastes so good, it fills me up, but it doesn’t weigh me down.

Substitute hamburger with ground turkey meat. This is a healthier option for everyone, and tastes the same!

Eat several times a day. This doesn’t mean that you should eat several full meals a day. Instead, smaller portions and snacks throughout the day. Preparing these snacks ahead of time will help you want to take them with you to work, school, or wherever your day takes you. Then, when you get hungry you don’t have to stop at a fast food place because you already have snacks right in front of you!

Choose healthier snack and meal choices. Instead of grabbing that candy bar for a snack (which will just give you a temporary sugar high before you crash), grab a small handful of wheat crackers, dried fruit bar, or a handful of peanuts. Instead of grabbing that hamburger for lunch, instead opt for a healthy salad that is filling and will help give you a lot more energy!

Find stores in your area that offer lower-cost choices for healthy foods. Do you have a Sprouts or other low-cost health food store near you? Even some items at Trader Joe’s are lower cost than the regular grocery store. Check out the …

Body Confidence 101

Do you know what to do to take care of yourself? Do you try look and feel your best at all times? Do you watch what goes into your mouth?

A lot of girls find it hard to take of themselves so that they could be happy and healthy. They don’t feel in charge of their bodies and this can be a recipe for disaster when it comes to developing self-esteem and self-confidence.

No matter what has happened to you in your life up to this point, your body still belongs to you 100 percent of the time. This means that your choices about your body have to be totally yours as well. Treating your body well is never a part-time job: It is a lifelong pursuit. Here are a few tips on how to take care of your body.

1. Don’t think negatively about your body. Your body image is how you see yourself in the mirror, picture yourself in your mind, or talk about yourself about your body. When you have a negative body image you see yourself inaccurately by bashing your body. This is a widespread problem for girls. Body confidence shows in how you carry yourself that is how you walk, talk, and present yourself to the world. Think about the amazing things that your body can do and compliment your unique assets. This type of positive self-talk can help you to make respectful choices about your body.

2. Take a lot of care with how you look and how you dress. The way you dress and make up your face or even pierce yourself can all be reflections of who you are who you’re trying to be. Sometimes, you make statements by how you dress that doesn’t reflect your inner beauty. Make sure that your style is uniquely your own and not something that is portrayed through the media. Your look should be all about your personality and what makes you feel good about yourself.

3. Feed your body healthy food. You need to eat healthy foods packed with vitamins and minerals to nourish your body and fee great. Some girls truly enjoy food without guilt and know how to make smart food choices. Others develop a messed-up relationship with food, starving themselves or going on exercise binges because someone called them ‘chubby’.

4. Get moving every day. Take a look at the choices that you’re making about physical activity. Do you get enough exercise? Maybe you stay glued to the couch instead of going for a walk. Or maybe when you exercise you act as if you’re training for the Olympics. When exercise is taken too far or you don’t get enough, you can do serious long-term damage to your body.

So, take care of your body as much as possible. By taking care of your body, you will gaining a lot of body confidence and self-confidence as well. And life as an adolescent is much better if you have confidence.…

5 Best Exercise Workouts To Help You Trim Your Waist Line

According to the American Council on Exercise (ACE), there are 5 exercises that are guaranteed to give you maximal results on your abdominal and other core body muscles if you can add them to your workout regularly.

If you can make use of these exercises, you will be able to develop a flat stomach and reduced waist line after some few months.

Here are these five top exercises that you can engage in:

1-The bicycle manoeuvre

Follow these steps to carry out this manoeuvre:

-Lie on your back

-Place your hands behind your head slowly

-Bend your left knee while you slightly twist your upper body till your left knee touches your right elbow

-Slowly release your body from this posture

-Repeat this movement on your right knee till it touches your left elbow and then slowly release your body from this posture

-Repeat these routines at least 12 times within one set and try to carry out three sets of these routines.

2-Crunches on exercise ball exercise

This exercise engages your core muscles to help you to stabilise your entire muscle groups.

You should follow these steps to carry out this exercise:

-Lie on the exercise ball with your mid back

-Place your hands behind your head with your elbows sticking out

-Hold your legs out in a sitting like position to help you stabilise on the ball.

-Slowly raise your upper body up and hold your upper body in this position for about 3 seconds.

-After these three seconds slowly release your body back to your starting position.

-Repeat this routine about 12 times at a time and try to carry out 3 sets of 12 repetitions of this routine.

3-The vertical leg crunch exercise

Follow these steps to carry out this routine

-Lie down on your back and extend your legs towards the ceiling

-Place your hands behind your head

-Lift up your upper body off the floor and hold it in that position for about 15 seconds

-Slowly lower your body back to your starting position

-Repeat this routine at least 12 times and try to carry out 2 to 3 sets; you can increase the number of repetitions to 15 times in one set as you become stronger.

4-The torso track exercise

You will need to buy an abdominal wheel from a good fitness store to carry out this exercise. Once you buy this abdominal wheel you can follow these steps to carry out this exercise:

-Grasp the handles of the wheel and position your knees on the floor

-Roll out the wheel as you extend your body

-After extending your body fully with this wheel you should then slowly bring back your body to your starting position. This simple exercise works on all your core muscles.

-You can carry out 8 to 12 repetitions of this exercise during one set when you start out and you can then increase the number of repetitions …

There are some different purposes for which a rotary blender is used. For example, you can use it to blend various ingredients or even process various materials. This is a useful tool for any business, especially for companies that deal with food or other products that require a lot of blending.

Ribbon Blenders

A ribbon blender is a rotary blender that mixes powders. It can be used to produce dietary supplements, flavors, spices, and even infant food. Besides food, they are also used to mix plastic compounds, chemicals, and coating composite fillers.

Ribbon blenders are available in a variety of sizes. They can handle about five liters of material. These machines are easy to operate.

Unlike other types of blenders, ribbon mixers are specifically designed for mixing powders. This ensures a smooth movement of the product. The ribbons combine both countercurrent and radial motion to make the mixing process even and efficient. Depending on the material’s density and particle size, the ribbon blender has certain loading capacities.

Some models of these rotary blenders have double helical agitators. In addition to the helical ribbons, there are inner and outer helical ribbons. All of these components are specially designed to keep the machine functioning.

Double Cone Blenders

Double-cone rotary blenders are widely used in the industry for various purposes. They are especially suitable for homogenizing dry powders. In addition, they help in achieving greater consistency. These blending machines have rugged construction. They offer a wide range of capacities from 25 kg to 10,000 kg.

These blenders suit the chemical, plastics, pharmaceutical, detergent, and fertilizer industries. Their main advantage is that they can achieve optimum homogeneity in a short period. They can also perform several different types of mixing.

These blenders are made of stainless steel. This is to protect the motor and gearbox. They come in a variety of designs. The bin is statically balanced, making it easier to discharge the blended material.

Octagonal Blenders

Octagonal Blenders are mainly used for mixing dry granules and lubricating materials in powder form. These blenders provide an exceptional blending of granular material and are designed to perform various applications.

They can be used for various granular materials, including pharmaceutical products, cosmetics, food, and chemicals. Octagonal blenders are also used for mixing and free-flowing lubricating powders.

The main advantage of the octagonal shape is its ability to blend larger volumes of granules. This shape also enables the blending process to be done quickly. When compared to other blenders, the octagonal blender occupies less space. It also requires lower RPMs.

The octagonal blender is highly recommended for pharmaceutical companies. Octagonal blenders are manufactured using the latest technology. 

Paddle Blenders

A paddle blender is a rotary blender with paddles attached to a shaft. They are often used to mix liquids into dry mixtures, create slurries, and cook and blend simultaneously. These agitators are ideal for handling abrasive materials, non-directional liquid or slurry mixes, and food products with discrete ingredients.

Paddle blenders are a low-cost alternative to a …

Family & Children at Meal Time

You are the most important influence on your child and it is up to you to help your children develop healthy eating habits for life. If you offer a variety of foods, you will help children get the nutrients they need from every food group and they will be more likely to try new foods and to like more foods. Children who have developed a taste for many types of foods enable you to be more creative in planning family meals. It can be a win-win situation- and here is how to get started.

Follow these simple tips:

It is easier to plan family meals when everyone eats the same foods. Stop making different meals for each child- Offer everyone the same foods you eat.

Let your child see that you like to munch on raw vegetables. Eat plenty of fruits, vegetables and whole grains with meals and during snack time- Show by example.

Teach your children about food and nutrition by talking about where fruits, vegetables and grains come from. Let your children make healthy choices- Go grocery shopping together.

Encourage your child to invent new snacks. Avoid purchasing processed foods when you can make your own trail mixes from dry whole-grain, low-sugar cereal and dried fruit- Get creative and try new things.

Be attentive to your child by listening and showing affection- Do not reward kids with candy and treats.

Make dinner time a time for family and focus on each other. Talk about fun and happy things at mealtime- Turn off TV and phone during meals.

Try new foods and serve something you know your child likes with the meal. Avoid lecturing or forcing you child to eat- Be a good food role model.

Cook together, eat together, talk together, and make mealtime a family time!…

The Benefits of Oatmeal in Your Diet

Looking for a great way to get your day started in the right direction? A good breakfast can play an important role on how you go about the rest of your day. A bowl of oatmeal every morning can do you wonders. Oatmeal is packed full of nutrients and is an excellent source of protein. There are plenty of reasons why the benefits of oatmeal should be part of your everyday life.

1. Fiber intake is important to a balanced diet. Fiber comes from plant-based foods; oats are absolutely loaded with fiber. This helps a great deal with digesting food and drawing nutrients. Oats are a great source for both soluble and insoluble fiber.

2. Soluble fiber has been shown to lower LDL (Low-density lipoprotein) cholesterol. This is the dangerous stuff that tends to build up plaque inside the arteries. Enough of this and a clot will form. In a worst case scenario one could suffer from a heart attack or stroke.

3. While soluble fiber lowers LDL, another benefit is that it will help raise HDL (high-density lipoprotein) cholesterol. This is the cholesterol we want as it will carry cholesterol away from the heart. Experts believe that high levels of HDL will defend against heart attacks.

4. Insoluble fibers can be very beneficial to someone suffering from constipation. They contain nutrients such as lignin and cellulose. These can aid in the digestive process by softening the stool and allowing it to pass through.

5. Oats have also been found to contain many different nutrients such as magnesium, manganese, iron, zinc, copper, and vitamin E.

6. The fun apart about oatmeal is how you can mix it up. By itself it can taste rather bland, but you can add all sorts of extra ingredients to spice it up and make it taste great. My favorite combination is shredded coconut, chocolate chips, and cinnamon. Nuts and raisins work really well too. Just experiment and see what you can come up with.…

A Healthy Diet Practice

It’s a popular idea that you have observe a diet or need to work hard to loss some weight so that you may have an ideal nourishment in your life. You may get surprised to know that it is a general misunderstanding. You do not necessarily need do all those things for good nutrition. Nutrition means to lead a fit and blissful life.

A healthy diet is very easy thing to apply in our every day life. By implementing simple instructions of healthy food we can minimize the chances of cardiovascular disease, cancer, and diabetes.

You might know many things about good nutrition but you also need to know that a healthy food is the source of extra energy, mental health and sharp memory.

You don’t need to quit some foods from you life to get good nutrition. What you should concern about is the amount of certain food that you are consuming.

Moreover, it’s a good thing to have awareness with the best aspect of food. Just keep taking those portions of all the foods and keep the amount in balance.

Another important point is that your intention and self-control are very vital parts to maintain a vigorous nutrition. Applying all these on your lifestyle, share the experiences with others.

Focus on your plan and keep pushing others as well. Take fresh fruits. Vegetables and good quality fruit increase the process the nutrition in no time.

Keep taking fruits whenever you feel hungry. They kill your within minutes. Include some carbohydrates and fiber in your food chart. You can get them from different grains.

Avoid all kinds of fast foods and fried food as they are extremely unhygienic. Prefer buying some fresh salads from the market. It only requires a little bit extra effort from your side to make your life full of healthy nutrients.…

If you are a woman looking for a thigh holster for concealed carry, you have come to the right place. However, there are so many options that choosing the right one can take time and effort. This article will discuss the best options for women, how to choose the right size, and compare thigh holsters.

Concealed carry holsters for women

Concealed carry holsters for females have several benefits. The first is their concealment and flexibility. For example, a concealable shorts holster won’t be visible and can be worn with any skirt or pants. Women can also wear a compression thigh holster womens, which offers extra shaping and support.

Unlike men’s holsters, which are often made specifically for men, women must find holsters that fit their bodies. Most holsters are designed for men’s loose clothing, which doesn’t provide women’s form-fitting clothing.

Concealed carry holsters for ladies are available in different styles and materials. Women can choose from the shoulder, thigh, ankle, bra, and corset holsters. They can also wear cross-draw holsters to carry concealed firearms. These women’s holsters are ideally suited for running or working out. They are also ideal for police or undercover work.

Concealed carry holsters for women should allow the hand to remain firmly on the weapon while allowing little finger flexibility. Concealed carry holsters for females should be designed to offer the most concealability. The level of concealability will depend on the type of clothing you wear and the firearm you carry.

Choosing a thigh holster

The thigh holster is one of the most common solutions for female gun carriers. They are typically worn outside the gun belt and are perfect for compact handguns. Also, thigh holsters can be hidden under a jacket or cardigan, making them very popular for women who want to conceal firearms.

The location of a thigh holster depends on a variety of factors. Most importantly, the holster must fit snugly on the thigh to protect the firearm while allowing easy access. Generally speaking, a gun holster should rest on the thigh between the 1 and 3 o’clock positions.

The style is another factor to consider. A garter-style thigh holster is the best choice if you want to carry a concealed weapon while wearing a pair of leggings. It’s also a fashionable accessory.

Comparing thigh holsters

When comparing thigh holsters for women, you need to consider your body size. A thigh holster sits lower on your leg than a hip holster, so you can easily reach the firearm. If you are carrying a gun in a hostile environment, you will want a thigh holster that rests lower.

Thigh holsters are similar to under-the-shirt holsters in their function. They keep the firearm close to your body and are angled to make it easy to draw. While they don’t hide a weapon, they are still visible when worn, so you must consider your situation and how you’ll use the holster.

Thigh holsters for women also come in different styles and designs. Some are designed …

Foods to Prevent Heart Disease – Part 4

Mono saturated fats are good fats that lower LDL cholesterol and reduce your risk of developing heart related disease. Flaxseed and avocado are rich in mono saturated fats, and they protect against heart diseases.

Flaxseed and flaxseed oil are rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be beneficial for heart disease. ALA is a type of Omega 3 fat. It lowers cholesterol, protect against heart disease and control high blood pressure.

A 16 year study of 76000 women and a separate 14 year study of 46000 men found that diets rich in ALA significantly reduced the risk of coronary heart disease. Other major studies cited by review concluded that diets similarly high in ALA lowered the prevalence of plaques in the carotid artery, decreased the risk of death from cardiovascular disease, and helped prevent the recurrence of a second heart attack among patients recovering from their first.

Avocado has oleic acid, which reducing inflammation linked to atherosclerosis, and also helps lower the bad LDL cholesterol level while raising the amount of good HDL cholesterol in your body.

In one study, individuals eating an avocado-rich diet had a significant decrease in LDL cholesterol and increase of HDL cholesterol by 11%. The avocado is high in fat, but it’s mostly monounsaturated fat that protects good HDL cholesterol, while wiping out the bad LDL cholesterol that clogs your arteries. There is the fiber in avocado as well as plant chemical called beta-sitosterol. Both substances help lower cholesterol.

Besides, avocados also aid the body in absorbing nutrients from other vegetables. In a recent study in the Journal of Nutrition, Ohio State University researchers reported that avocado can increase absorption of nutrients that protect against heart disease as much as 15 times.

A moderate intake of alcohol (no more than two drinks per day for men or one drink per day for women) could reduce risk of heart disease in men over age of 40 and women over age of 50. Some types of alcohol contain antioxidant and do help in increasing HDL cholesterol and clear LDL cholesterol. However, high intake of alcohol increase blood pressure, so it is not recommendable to take alcohol to improve your heart.

Diet is an important factor to prevent heart disease. Food related risk factors causing obesity and high blood pressure will also increase the risk of heart disease. Other than diet, exercise is vital to develop healthy heart. Walking at least 30 minutes each day could reduce the risk of heart disease by 30%. However, do not over exhaust during exercise, or it may cause injuries. For people that are over the age 40 or have a heart condition, it is advisable to consult the doctor before you start any exercise program.…