Healthy Foods to Eat – A Guide to Modern Dieting

Healthy Foods to Eat – A Guide to Modern Dieting

Healthy eating isn’t always easy. We tell ourselves we’re going to eat better, and we may stick to it for awhile, but it never works out. Beyond just trying to eat healthy, there are a lot of crazy diets that seem appealing, and produce fast results (initially), but ultimately fail to work.

Modern dieting isn’t about following one set diet. It’s a new way of life. Basically, you take enjoyable foods and configure meals in such a way that taste good to YOU while allowing you to lose weight. Bear in mind, eating healthy is never the only factor to health and weight loss. You should always combine any well-balanced diet with at least a moderate amount of exercise (I aim for 3-4 times per week, 30-60 minutes of exercise each session).

Let’s take a look at some examples of healthy foods to eat to help structure your diet. We’re not going to just list “fruit” and “vegetables” because everyone knows that these healthy foods should be a part of any diet.

Nuts – Although most nuts are fairly high in fat and calories, you should find a way to incorporate them into your diet. They are high in fiber and certain nuts (like walnuts) contain omega 3 fatty acids, which are healthy for your heart. Some studies suggest that a serving of nuts each day will help you lose weight and maintain the loss.

Soy – Although high in carbs and fat, soy is an excellent source of protein, essential amino acids, fiber, calcium, and many other nutrients. Often used as an alternative to meat for vegetarians (it’s the main ingredient of tofu), soy should be a part of your healthy diet.

Sweet potatoes – These are a nice treat due to their unique flavor and potent antioxidant effects. They are a great source of vitamin A, vitamin C, manganese, copper, and fiber. It’s always great to have something healthy in your diet that tastes good (but stay away from the sweet potato french fries!).

Yogurt – This calcium-rich, creamy food is a favorite in many diets. If you’re eating unsweetened yogurt, feel free to add some chopped fruit and/or granola to prepare a tasty treat. Watch out for some yogurt that is high in fat and calories. There are a number of great tasting, low fat, low calorie yogurts, so seek those out.

Fish – Fish, like soy, is another great source of protein (especially for vegetarians who eat fish). Beyond protein, many fish (like tuna and salmon) are rich in omega 3 fatty acids, which help you to lower cholesterol, protect your heart, and fight many cancers. When prepared well (bake it or grill it instead of frying it!), fish makes for an excellent, healthy treat.

As you can see with the above healthy foods, modern dieting isn’t about picking one strict set of rules (like “no carbs” or “no sweets”). Moderation is key when it comes …

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Healthy Weight Loss Tips For Women

Healthy Weight Loss Tips For Women

Long ago I thought that the issues of weight loss or gain was a simple logic of the difference between how many calories were consumed versus the total number of calories burned up over time equaled either pounds added or subtracted from the waistline. But later in life I found there was more involved in it than just this simple mathematics.

But before I take this discussion away from the maths, here are a few extra bits of information we can benefit from knowing. Firstly, a calorie is a measure of energy, and specifically it is the heat energy needed to raise the temperature of 1 liter of water by 1 degree Celsius. The second snippet of trivia is that 1 kilogram of fat is the same as 7,000 calories of energy. Certainly I am not saying the to lose 1 kg of fat we use our bodies to heat 7,000 liters of water by one degree and any such thing – it is just trivia.

Also important and interesting is that different types of food groups require our bodies to burn up energy to metabolize them into fat. For example, if we eat fat, only 3% of the calorie value of that fat is burned up in sending the fat to our belly or backside. Whereas is we eat say fruit, about 27% of the energy is burned up to convert that food group into the same fat. So this gets interesting because now we can understand a little more about why the right foods we choose to eat has such a large impact on how fat we get.

If we ate a diet of pure fat (and chocolate is not far from being mostly fats), then the size of our total daily meal would be very small and our stomach mostly empty most of the time. Whereas if we ate from the healthy food groups, then our meal sizes would be large, more than a quarter of its energy value would be burned up just digesting the meals, and our stomachs would be full most of the time.…

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Fresh Produce Provides the Best Opportunity for Healthy Eating

Fresh Produce Provides the Best Opportunity for Healthy Eating

This is a good time of the year for fresh produce. Gardens produce fresh fruit and vegetables in abundance. Commercial Farms brings us apples, asparagus, beans, grapes, nectarines, peaches, plums and tomatoes ready to eat. Farmers Markets have an abundance of ripe and harvested produce ready on a weekly basis. California is now at a time when the season to harvest Apple crops provides us all with some of the best fiber when can obtain. With trains and trucks, no matter where you live, this is an exiting time for fresh produce. We can all purchase fresh, healthy foods that are available in abundance provided you who have the money to purchase. For those who labor in their farms and gardens for wonderful fruit, herbs, roots, spices and vegetables, now is the time to see produce begin the process ripen to view what you accomplished.

Preparing the “fruits of your labor” is next. Is canning an option for your produce? Are you going to dry your fruit and vegetables with a food dehydrator? Preparing fresh food and making a decision for everything now is a great luxury to have. Healthy Food Preparation is important before the cooking decision. Making choices how you prepare something fresh provides the opportunity to determine how you eat your produce. Unless you want to add water, not much time is necessary to prepare fresh food when you dehydrate. In other cases, which recipes dictate different courses of action? A plan for leftovers is important when it comes to food storage.

Food Preparation Products are Healthy Food Preparation Products when they are made from Aluminum, Anodized Aluminum, Iron, Copper, ‘Tinned’ Iron, Steel or Stainless Steel. There are many opinions and preferences for each kind of that manufacturers of metal food preparation appliances used as “cookware.” They all require different means of care for preparing the food. Iron products for food preparation should never ‘drip-dry’ after washing. Towel drying with Iron avoids corrosion as well as rust and is also the only to clean iron-based products. Failing to do this ruins the product within a few hours. Meat Grinders are available in models produced with iron, tin, aluminum, stainless steel and a variety of other metals where labeling is not accurate. True, this is inappropriate. True, this is false. This occurs because ALL MEAT GRINDERS are made in China. An American Company that imports products from China stated this is because “we would have to charge customer and wholesalers six times more for our meat grinders for American labor.”

This is my favorite time of year for choices of high quality American produce. Again, you will wish for the produce as the Winter Season brings imports with it. These imported foods are not as healthy as the ones we grow here in the United States. Whether you use a Meat Slicer for produce, cheese or meat, you can be sure to speed the process along creating more time …

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How to Get Children to Eat Healthy Food

How to Get Children to Eat Healthy Food

The challenge most parents face is trying to get their children eating healthy food. The subject of healthy eating is always a battle or a struggle between parent and child, and many times both parties become upset and frustrated.

The easiest way to get children eating healthy food is to start them young. Children form their eating habits before the age of ten. As a parent, focus on these formative years, and shape their eating habits early. Always serve healthy food in your home, and pack healthy lunches and snacks for your children. When you are in someone else’s home, be polite by eating their food, but teach your children how to spot healthier options, and encourage them to go for those options. While they’re still very young, give them no choice and they will probably not mind at all.

Another easy way to get children eating healthy food is to get them interested in healthy foods. Do this by having a range of healthy choices in your house. If you have many different kinds of food, but all healthy, then you won’t have to worry about your children making the wrong choice.

Also, introduce new foods like tofu, different fruit, and vegetables often. Consistently having a new fruit or vegetable once a week should be enough to spark your children’s interest in the food groups. Play games with your children, and have fun with colorful fruit. You can make fruit men with your children, getting them interested in many fruits!

It is important to remember setting an example for your children. You may impose all these rules, but if you don’t follow them yourself then your children will see that they won’t have to follow them someday either. During their younger years, children want to be just like their parents. If you show them that you eat healthy and you enjoy it, they will want to do the same. Even when your children aren’t around, choose the healthier option. It’ll be good practice for you and good for your health too!

When taking on the healthy eating endeavor, remember to be consistent. ALWAYS eat healthy and choose the healthy option. When you go out to restaurants, choose the healthy option for your kids, and show them how to choose the healthy options. Being consistent is the key to having children that eat healthy all the time. If you eat healthy food at home, but let your children eat unhealthy choices when they’re away from home, they’re likely to develop a taste for food they shouldn’t be eating. So be consistent and it will pay off!

Finally, talk to your children. Get them to understand why you choose and eat the foods you have at home and in restaurants. If your children are past the age of ten, call a family meeting and talk about how you can all eat healthier. If you hadn’t started healthy eating habits early, make it a …

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Healthy Eating Means You Have to Stop Giving Caffeine to Your Child

Healthy Eating Means You Have to Stop Giving Caffeine to Your Child

If you asked any mom if she would dare give her young child a cup of coffee for breakfast, she would stare at you in shock that you would even dare to suggest such a thing. Caffeine is definitely not something healthy to give a child, yet children consume caffeine everyday, some in large quantities.

Parents are just unaware, or unconcerned that there kids are eating and drinking food items that contain caffeine because it looks like normal everyday food and drink items. Caffeine lurks in everyday food items, and parents need to be aware not only of which items contain caffeine but why caffeine is so unhealthy for children to consume.

The United States does not have guidelines for caffeine consumption in children yet. Canada guidelines for caffeine recommend that preschool children get no more than 45 milligrams of caffeine a day. Do you know how much caffeine that is? A 12-ounce can of soda contains 45 milligrams of caffeine so does four 1.5-ounce milk chocolate bars.

Why is caffeine unhealthy for children to consume?

Caffeine is a drug, a stimulant to be exact. It stimulates the central nervous system. When taken at small amounts it makes people feel more alert. When taken in larger amounts caffeine can make you feel jittery, nervous, have an upset stomach, or have headaches, difficulty in concentrating, or have difficulty sleeping, or experience an increased heart rate or have increased blood pressure. In children it does not take much caffeine to achieve these effects. Do you want your child to experience difficulty concentrating at school? Do you want your child to have difficulty sleeping at bedtime? Would you like your child to have an increased heart rate or high blood pressure, or to experience headaches or upset stomachs?

These symptoms are not the only reason to make sure your child does not consume caffeinated products.

Statistics show that just one 12-ounce sweetened soft drink per day increases a child’s risk of obesity by 60%.

When kids drink soda they get filled up on the drink and then do not eat the healthy foods that they should be eating. They can fill up on soda and not take in any nutrients that their growing bodies need. Drinking soda also means that they do not drink enough milk and are missing out on the calcium for teeth and bones.

When children drink too many sugary drinks such as soda, they are prone to dental cavities from the erosion of the enamel of the teeth from the acidity in the soda. Do you know how much sugar is contained in a one 12-ounce can of soda? A 12-ounce non-diet carbonated soft drink contains the equivalent of 10 teaspoons of sugar (49 milliliters), which is 150 calories.

When a person’s body is used to a certain amount of caffeine and then all of a sudden doesn’t receive the caffeine anymore there can be withdrawal symptoms …

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Buy Locally Grown Food

Buy Locally Grown Food

This fall, go eco crazy-learn the lingo, shop local, eat in season and dine in your garden with these great tips!

Going green isn’t just good for the environment; it’s good for your body. Natural, free range, organic -these are all terms you need to understand if you are to feed your body the nutrients it needs to look and feel its best. By supporting local producers of fruits, vegetables and meats, you support your local economy and provide your family with the freshest choices. The more you know about what’s real and what’s not, the more you’ll come over to the green side.

Buy Locally Grown Food

A great and inexpensive day trip with the kids or friends is to head out to an organic farm. See how the fruits and veggies grown there can benefit our environment. The added bonus – fresh and local tastes better!

Why Buying Local is Important

Did you know the average distance that food travels from pasture to plate ranges from 1,200 to 2,500 miles? Furthermore, that may only be within our borders! Extra energy is used to freeze and refrigerate that food, and energy is used to transport it all those miles. If you really want to take a bite out of the energy expended between you and your food, eat locally. Locally grown means that your food was grown no more than 250 miles away.

Not only does the food taste better, but there’s the added bonus of higher nutrition value-fresh fruits and vegetables have more vitamin content than older produce. Consider how much time is needed to drive 2000 miles and know that vitamins are depleted with each day that passes from the time the fruit and vegetables have been picked. Keep in mind that weaker environmental and control standards may exist in some foreign countries.

Look For Organic

Even local farms may use synthetic fertilizers (petroleum-based), sewage waste (including human feces) and chemical pesticides. Smaller family-run farms tend to be more environmentally conscious than factory farms when it comes to dousing their land with chemicals. Look for the organic certification label, unless you know the farm and feel confident that they are farming the old fashioned way.

In summary Shop for locally grown food-it supports our farmers, reduces energy and you get fresher, more flavorful and more nutritious produce, meats and dairy products.

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Weight Loss Food That Works Fast – 5 Powerful Foods That Will Guarantee Your Results Fast!

Weight Loss Food That Works Fast – 5 Powerful Foods That Will Guarantee Your Results Fast!

There are several diet plans available over the internet but do you know which of these actually result to weight loss that works fast? Many people have different opinions about dieting, and even nutritionists sometimes argue as to which diet plan actually induce weight loss.

Several of these diet plans tell you to do a lot of different things, and they usually end up forgetting the one thing that matter the most when it comes to weight loss strategies that work fast: EATING RIGHT. With that said, here are some of the healthiest food that could help you lose weight quickly as well.

Salmon

Salmon is a good substitute for meat. It contains a lot of protein that can help tone your body to build up muscles instead of fat. Proteins are important in our diet as these foods produce the hormone glucagon, which stimulates the body to get rid of the calories taken up in the body by burning them as energy. As an added benefit, salmons also help lower the body’s cholesterol level because of the omega 3 fatty acids found in it.

Green Vegetables

Eating vegetables is also a good strategy for weight loss that works fast. Vegetables contain antioxidants and water that help cleanse the body while helping you lose weight. Vegetables are low in calories, but they also fill up the stomach very quickly so that you feel fuller faster than when eating other types of food. Also, the fibers found in vegetables help improve our metabolism so the calories we take up will burn efficiently and, as a result, there will be lesser chance for it to be stored as fat.

Berries, Apples, and Fresh Fruits

These fruits are fat-burning food contain the chemical pectin, which helps prevent the build-up of fat in the cells. Pectin limits the amount of fat the cells can absorb. Also, this chemical help reduce fatty deposits in the body by pulverizing them out of the system,

Soybeans

Soybeans also help the body get rid of fat by breaking don fatty deposits. Also it contains the chemical lecithin, which forms a sort of “shield” around the cells that prevent fat from building up in the cells.

Wheat and Grains

Wheat, grains, bread, and rice are considered the good types of carbohydrates. These carbohydrates contain fiber, which help improve our body’s metabolic processes. Carbohydrates also contain lesser calories as compared to fatty foods and alcohol, so these foods help us control our weight without having to starve ourselves.

The foods mentioned above are not only among the healthiest foods we could find in the market, but they also effectively help us lose weight. So, they should definitely be included in our daily meal plan as weight loss strategy that works fast.

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Here’s Looking At You Kid – Easy Ways To Protect Your Eyesight

Here’s Looking At You Kid – Easy Ways To Protect Your Eyesight

The health of your eyes depends on your vigilance every season of the year so take advantage of Autumn’s bounty to keep your eyes bright and healthy. We are very fortunate here in New York to have an abundance of fresh fruits and vegetables produced by local farmers and available at farmer’s markets and grocery stores alike.

The health of our eyes can be improved with the addition of antioxidant fruits and vegetables to our diet. Research cited by the American Optometric Association has concluded that Vitamins A, C and E, essential fatty acids and zinc will reduce the risk of many eye diseases including macular degeneration and cataracts.

Vitamin A provides us with Beta Carotene which protects the surface of the eye from infection. Kale, spinach, cantaloupe, carrots, pumpkin, winter squash and sweet potato are good sources of vitamin A. Try combining carrots and squash with chopped greens in a soup or stew for a delicious Fall dinner.

Vitamin C is an antioxidant that helps to nourish the blood vessels and capillaries to the cornea and retina thereby keeping our eyes clear and healthy. Spinach, tomatoes, peaches, apples, prunes, bell peppers and broccoli help to keep the blood flowing smoothly. Apple orchards are a great place to visit right now. Pick a few and enjoy them sliced with a tablespoon of nut butter.

Vitamin E, also an antioxidant, protects our eyes from free radicals which result from smoking cigarettes and being exposed to various environmental pollutants. Consuming foods such as sunflower seeds, sweet potatoes, spinach, broccoli, kiwi, mango and tomatoes may help prevent cataracts and the development of macular degeneration. Grab a handful of seeds or make a fruit salad with kiwi, mango and peaches, topped with a sprinkle of coconut to detox your system of pollutants.

Zinc is an antioxidant which helps our bodies absorb vitamin A, reduce free radicals and has been found to improve night vision. You can get these benefits by eating eggs, peas and baked beans. Make sure the eggs are free-range/cage-free to get the optimal nutritional value.

Essential fatty acids help the drainage system in our eyes by decreasing the risk of a build up of intraocular pressure which may result in glaucoma and, if not treated, blindness. Pumpkin and sunflower seeds and green leafy vegetables will also help dry eye syndrome. Combine the seeds and a variety of lettuces for an interesting and easy nutrition packed salad.

To limit your intake of pesticides and herbicides, look for organic or locally grown produce. Add some of these brightly colored fruits and vegetables to your family meals this Fall to improve the health of your eyes and give your body the nutrients it needs.

Our vision is a treasure that can last a lifetime and is too important to squander with poor food choices. Enjoy the many colors of the harvest! See you in the Fall.

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How to Cook Quinoa – Lunch Recipes

How to Cook Quinoa – Lunch Recipes

There are a lot of ways on how to cook quinoa but for this article, I’ll share a few of my favorite scrumptious lunch recipes. I grew up eating rice every single day and when I found out about quinoa and the many benefits it offers, I never went back to rice anymore.

Shrimp and quinoa is probably my favorite, fills me up really good and I just love the combination of the ingredients. It’s also easy to whip it up so I make this recipe a lot. To make this, you need 1 cup of uncooked quinoa, 1 ½ cups of water, 2 tablespoons of olive oil, 1 chopped onion, 1 red bell pepper, ½ cup sliced mushrooms, 6 chopped fresh asparagus spears, 1 tablespoon minced ginger, salt and pepper to taste, 1 pound peeled and deveined medium shrimp and 2 tablespoons of lime juice.

Cook the quinoa and then set it aside. Sautee the onion and bell pepper in olive oil, mix in the mushrooms, asparagus and ginger, continue cooking until everything is tender. Season with salt and pepper and then add the shrimp. If the shrimp turns into C-form then it means it’s done. In a large bowl, mix the shrimp with quinoa and toss it with parsley.

Another way on how to cook quinoa for lunch is to mix black beans with it. All you need is 2 ½ to 3 cups of cooked quinoa, 1 teaspoon of vegetable oil, chopped onion, chopped garlic, pinch of ground cumin, pinch of cayenne pepper, salt and pepper to taste, 2 cans of drained black beans and chopped cilantro.

Heat the oil and sauté the garlic and onion, mix the quinoa and season it with cumin, cayenne pepper, salt and pepper. Stir for about 5 minutes and put the rest of the ingredients.

You can find more ways on how to cook quinoa by searching over the internet and joining in some forums.

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6 Best Healthy Foods You Should Be Eating

6 Best Healthy Foods You Should Be Eating

There are some best healthy foods that are so good for you that they end up on any nutritionists’ list of top bets, and others that just don’t get the attention they deserve. Until now.

All the foods you’ll see here are whole foods that are widely available, affordable, full of natural nutrients and taste good too.

Let us take you beyond blueberries, nuts and salmon, and introduce you to some others that are loaded with nutritional goodness and might just make it into your diet once you learn more about them.

First up, beans and lentils… two of the most overlooked options you’ll find. Beans are rich in protein, fiber, complex carbs, iron, magnesium, potassium and zinc. Even if you use the canned variety, you can make them healthier by looking for lower sodium options or rinsing the beans with water.

Most of us don’t come close to eating the three cups of beans a week recommended by the 2005 Dietary Guidelines. To help, add beans to soups, stews, salads or grain medleys. There are other recipes you might consider; the internet is a great source of new ideas.

Second on the list is watermelon, the favorite of summer. It’s sweet, fun to eat and juicy, but best of all low in calories and full of vitamin C, A, potassium and lycopene. Being high in water, it even helps meet your fluid needs for the day. The thick peel protects the flesh from pests which has earned it a place on the Environmental Working Groups “clean 15” produce.

Next are sweet potatoes, a staple of Thanksgiving dinner, and though often thought of as high in calories and carbs, these are really nutritional all stars. They’re a great source of beta carotene, vitamin C, fiber and potassium. What’s more, this veggie is versatile and sweet tasting, so it doesn’t need much to make it great.

Try topping a sweet potato with a sprinkle of cinnamon, applesauce or crushed pineapple, or black beans and salsa. Also delicious mashed, sliced into French fries or baked until golden.

Fourth on the list is red cabbage, a cruciferous veggie that’s a great source of fiber, vitamins A, D and K, folate and trace minerals. What’s more, there’s only 22 calories in one cup of chopped cabbage. It can be eaten raw, cooked, sweet or savory, as a coleslaw. It can be added to soups, salads, casseroles, burgers or sandwiches. This veggie can boost cancer fighting enzymes.

Fifth on the list are canned tomatoes because cooking tomatoes releases some of the lycopene, a disease fighter.

A 2009 study in the Journal of Clinical Oncology found that a diet rich in tomatoes might help prevent prostate cancer, and maybe other types of cancer as well. Use canned tomatoes for pizza, sauces, and homemade salsa. You can add some into soups, stews, casseroles, or pasta dishes. If you don’t like canned veggies, consider low sodium veggie juices.

The sixth …

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