Archives

healthy eating

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food. No, you need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.

Berries

healthy eatingYou may like all types of berries or just one or two favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

Citrus

The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Vegetables

The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.

Whole Grains

Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Salmon

Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Legumes

A legume is the name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fiber, making them excellent nutritional choices. Peanuts are a type of legume that have been used to make hundreds of different products some edible and others with various types of helpful uses.

Nuts and seeds

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food–containing critical non-meat sources of the Omega-3 oil.

Lean proteins

The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes–three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein source. Alternatively, use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Tea

Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.

Olive oil

Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad, mix it with a little vinegar to create your own, or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

10 Top Healthy Foods To Keep You Fit

Latest Update:Tuesday, October 16, 2018

How Starving Your Body Can Make You Gain Weight

One of the things that makes people not get the weight loss results that they want is that they may occassionally be starving their bodies. There are two basic ways that this can happen. One is for it to be done inadvertently—like when you just get busy and forget to eat. Another is when you purpose deprive your body of food to try and “speed up” your results.

Regardless of how it happens, either scenario in this case is equally damaging. Although you will decrease the calories that you take in which may lead to some short-term weight loss, the kicker here is that you will be slowing down your metabolism. What this means is that after the starving is over, your body will hold onto the next meal you eat for dear life, expecting be be starved again.
If you allow starvation to become a habit, you will actually be contributing to your own weight gain in the future. Therefore, make sure that you are keeping your meals no more than 4 hours apart. As long as you do this, you will be supporting the healthy metabolism that you’ll need to lose the kind of weight that you’ve committed to.

Not All Carbs Are Bad! Learn the Difference Between Good and Bad Carbs


No carbohydrates are good or bad. No food is truly bad or good. Carbohydrates and food items simply cause different things to happen in your body when you eat them. It is better to think of carbohydrates as whether you should eat them or avoid them, as opposed to them being bad or good. Carbohydrates could get their feelings hurt if they heard you referring to them as bad, or evil.


That having been said, there are distinct differences between certain types of carbohydrates. You understand that not all fruits look and taste the same. The same is true with vegetables. There are any number of variations of pizzas. So there are definitely different types of carbs. Let’s take a look at the construction of carbohydrates, because that really is what makes carbs either healthy or unhealthy for your body.

The Difference Between Simple and Complex Carbohydrates

not all carbs are badWhen a food has a very simple molecular construction, it is broken down very quickly. In the case of simple carbohydrates, they enter your bloodstream almost instantly. This is not a good thing. When the carbohydrates you eat are complex, they are hard for your body to break down. Imagine a simple puzzle or brainteaser as opposed to the New York Times crossword puzzle.
Solving a simple puzzle doesn’t do much, if anything, for your brainpower. Solving the New York Times crossword puzzle gives you an incredibly healthy brain boost. The same difference applies to simple and complex carbohydrates.
Carbohydrates are sugars. They come in a couple of forms, simple and complex. You may hear simple carbohydrates referred to as simple sugars or simple starches as well. Simple carbohydrates, as mentioned above, enter your bloodstream rapidly. They raise your blood glucose levels quickly. Unfortunately, the sugar in these “bad” carbs is rapidly converted and stored as fat, to be used as an energy source later.
Complex carbohydrates are very difficult to break down. Their construction is intricate, so they are hard to take apart. They are usually much higher in dietary fiber than simple carbs, and any glucose in these carbohydrates is efficiently processed before it goes straight into your bloodstream.
Simple carbohydrates include soft drinks, candy, artificial syrups, table sugar, pastries and desserts, white rice, white pasta and white bread. Complex carbs, “good” carbs, are found in beans, legumes, nuts, whole grains, fruits and vegetables. If you just do what mama told you when you were a kid (Eat your fruits and vegetables!), you will avoid most simple carbohydrates, enjoy lots of complex carbohydrates, and treat your brain and body to better health and wellness.

Not All Carbs Are Bad

Latest Update: Tuesday, October 16, 2018