25.08.2013

Healthy eating tips for weight loss,how to get chest muscles without equipment,running workouts to lose weight - Easy Way

Helping you reach your best health potential by eating food that taste good and is good for you! The busiest day of the year was November 23rd and the most popular post that day was Mindfully Fit Holiday Health Challenge. To exercise smarter simple means that you need to focus your efforts on what’s going to get you the results you are looking for with your workouts.
E-Newsletter – Each Monday morning during the 5-week challenge, you will receive a Mindfully Fit newsletter through email to help you stay on track. Choose one weekly challenge – Each week you can select one challenge from a total of 5 offered, so you can customize to your needs for that week! You will be sent several email reminders with the links to the challenge completion and evaluation forms prior to the deadline. When Thanksgiving rolls around I think about all that I have to be thankful for and one thing that comes to mind is making fun Thanksgiving treats with my girls!
Halloween is right around the corner and yes I am writing about what to do with all that extra Halloween candy – read on!
Ask your children how hungry they are before a meal so they begin to develop an awareness of true physical hunger vs. Eat without distraction, which means not in front of the TV or computer, while on the phone or in the car.
Teach children to put their fork down between bites so they eat more slowly, allowing their bodies to feel full. I talk a lot about mindful eating and the multitude of health benefits surrounding the practice, but it is not just important for adults, it is also important for kids. Meal time should be for meals only. Although it is tempting to sit the kids down in front of the TV or feed your child when she’s playing, try to avoid it whenever possible.
Bottom line, make sure you kids see you behaving the way you want them to, eating mindfully! My goal with health coaching is not about your short-term success, but rather your long-term success with optimal health. Committed to increasing or participating in some sort of physical activity on a regular basis. This weeks Fit Tip Friday is all about helping kids be active as they start back to school! Summer is just about over and I know that many of you are starting to prepare for the beginning of the school year! Snacking is a big part of your child’s school day and providing healthy snacks can help children stay focused and energized throughout the day. Start by slicing apples or pears and then soak them in one of these solutions for 5 minutes.
Here are some helpful back-to-school resources for making this school year healthy for your child! Remember, if fat loss is your goal, then weekend eating and exercise needs to be just as focused and deliberate as it is during the week! A whole week's worth of healthy meal ideas for breakfast, lunch and dinner (including sweets). Quinoa Stuffing - The Healthy AlternativeGive your stuffing pride of place next to the turkey with our quinoa stuffing. The information found on this website is not intended as medical advice or to replace the advice and care of a qualified health care professional. Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health problems. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important.
To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. Aside from portion size, perhaps the single biggest problem with the modern Western diet is the amount of added sugar in our food.
Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar that quickly surpasses the recommended limit. Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day as deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants. Eating foods high in dietary fiber can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Good sources of fiber include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears. An easy way to add more fiber to your diet is to start your day with a whole grain cereal or add unprocessed wheat bran to your favorite cereal. Since fiber stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Choose healthy carbohydrates and fiber sources, especially whole grains, for long-lasting energy. Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley.
Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production.
Replace processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, dairy, and soy products.
Snack on nuts and seeds instead of chips, replace baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.
Monounsaturated fats from avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin and sesame).
Polyunsaturated fats, including Omega-3s, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Sodium is another ingredient that is frequently added to food to improve taste, even though your body needs less than one gram of sodium a day (about half a teaspoon of table salt). Use herbs and spices such as garlic, curry powder, cayenne or black pepper to improve the flavor of meals instead of salt.
Buy unsalted nuts and add a little of your own salt until your taste buds are accustomed to eating them salt-free. Mastering the mindful meal – Describes the importance of mindful eating, along with tips on how to eat more mindfully.
Omega-3 Fats: An Essential Contribution – All about health benefits of the important omega-3 fatty acids, including the best food sources in which to find them. The Truth About Fats – Understanding what counts as good fats, bad fats, and those in-between. Face the Fats – (PDF) Describes the complicated relationship between good fats, bad fats, and various diseases.
Sugar exposed as deadly villain in obesity epidemic – Article about addictive sugar can be, with tips to cut down.
How to spot and avoid added sugar – Why sugar is so bad for you and how to spot it hidden in foods such as cereal, pasta sauce, and crackers. Sodium Content of Your Food – How sodium affects your body and how to cut down on dietary sodium. How to stay in the sodium safe zone – Tips to reduce your sodium intake and improve heart health.
Here’s why: a high-sodium diet can lead to heart disease and stroke, besides depleting the calcium in your bones. Most bakery goodies are made of white flour – processed wheat that is free from healthy bran and germ, which are the main sources of fiber, antioxidants, vitamins and minerals in whole grain.
Even though vegetarians do not consume much animal fat, their diet is likely to be rich in saturated fats that come from dairy products, eggs, palm oil and coconut oil. If there’s one thing that is extremely powerful in the vegetarian diet, it is the dark green leafy vegetable. Bone health depends on Vitamin D which also helps in cancer prevention and calcium absorption. We need Vitamin B12, an essential nutrient only in small amounts but not getting enough can cause big problems especially in babies, children, pregnant or lactating women. Minerals like calcium, iron, iodine, and zinc help in bone health while preventing anemia, promoting thyroid function, strengthening the immune system, and overall healthy growth and development. Good non-dairy Calcium sources are foods like collards, kale, tofu made with calcium sulfate, calcium-fortified soymilk and juice, and soy- beans.
Foods like dried beans, oatmeal, wheat germ, spinach, nuts, and soy products and pumpkin seeds are good sources of zinc. You know that for 2 years I had vitamin D deficiency, and it was awful, my joints, bones and everything hurt so bad. I try my best to eat healthy but its exercise that I don’t do enough of and as I get older, I can certainly tell that I need to incorporate it into my life!!


Disclaimer"Be Healthy, Be Happy", this blog, does not provide medical advice, diagnosis or treatment.
If you have decided to go on a diet but are wondering how you are going to achieve your goal weight then the following healthy eating tips will help. These tips are simple to follow, yet if you follow them I can guarantee that you will soon start to see good results.
Water is perfect for hydration as it contains zero calories, so can help refresh you without adding unnecessary calories to your diet. Drinking water can also help to curb your appetite, and can flush built up toxins from your body, which can also benefit your overall health too, as well as helping to give your clearer skin. Skipping meals will also result in your metabolism slowing down, so any food you do consume later on will not be burnt efficiently and will be stored as fat.
According to research, if you eat while sitting upright the food will reach your lower stomach that much faster. This will ensure the signal that is sent to your brain saying that it is full is sent faster.
If you wear clothes that are tighter around your waist you will be inclined to stop eating as your waistline becomes tighter. While it is hard to avoid the temptation to buy those special offers at the supermarket, have you ever noticed that it is always junk food on sale? If you are serious about your diet then you need to avoid this temptation, however good the deal may seem.
A simple tip to avoid the temptation is to eat before you go shopping, that way you will not be hungry while browsing. There are certain spices that you can add to your food that can cause an increase in your metabolic rate. Foods made from processed white flour are burnt quickly by the body and result in a sharp rise in your blood sugar levels, once these fall you will experience further cravings. If you swap to foods made from whole grains then you will not experience this sharp rise and fall, as they are digested more slowly. If you are not getting a minimum of 7 hours sleep every night then you may find that you will be more hungry the following day. The reason for this is that the lack of sleep can affect the hormones that control your hunger. This may seem obvious but if you use a smaller plate for your dinner then your portion sizes will also be smaller.
Just try to avoid stacking your food and you will almost certainly cut a few calories from your diet. The colour blue has been shown to help cut the appetite, and while it may be a good idea to redecorate your kitchen or dining room, this is probably not practical. The added sugar and cream in your usual coffee choice can add unnecessary calories to your daily intake, so buy black instead.
The antioxidants found in green tea can help to boost your calorie burning efforts, plus they can help give your overall health a boost too. The next time you eat try doing so in front of a mirror, chances are you will consume less.
The reason for this is that it will make you more conscious of what you are putting into your mouth and also of your goals. While your family and friends may be supportive of your decision, unless they are going through the same experiences as you then they may not be much help.
This is why groups such as Weight Watchers and Slimming World prove to be so popular, as you will be able to discuss with people who maybe struggling too.
Remember the saying “a problem shared is a problem halved”, well this is true for any weight loss journey. If you are eating out and there is something on the menu that you know you shouldn’t eat then ask to see if they can be removed or replaced with something healthier. Cutting back on salt and certain fats is a good idea when it comes to achieving your weight loss goals, unfortunately this can sometimes leave your food tasting bland.
What I would suggest would be to add some herbs or spices to your food to give it back some flavour. Most experts will agree that keeping a food diary is a good idea if your aim is to lose weight. What you should do is write down or use an app to keep track of every calorie you consume, both with food and your drinks.
It is also recommended that you keep track of your activity levels and your progress so far too. By keeping a record of these you can look back to see if any changes are needed, plus you can see just how far you have come, which can serve as a motivational tool.
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23 2013 continues to be the most popular post on my blog – 2,347 views this year alone! GoodFoodMama’s Mindfully Fit Holiday Health Challenge is a 5-week challenge that encourages you to practice mindful eating and to exercise smarter during the holidays (and year round)!
The Mindfully Fit newsletter will include a weekly challenge with supporting tools and tips. Share tips you have found to be successful with fellow participants    via GoodFoodMama FB page. If you are interested in receiving a PDF copy of the challenge once completed subscribe to GoodFoodMama (see link on right) and request a copy!
To be eligible for the weekly prize drawing, you need to report your participation each week by the deadline. It happens every Halloween, after your kid sorts through their favorites; you are left with a bag or two of leftover candy sitting around waiting for you to eat it! All that extra Halloween candy could be included in care packages that are sent to soldiers serving their country far from home.
If your kids have a birthday or other party coming up, they can use the extra candy to fill up goodie bags.
Take your child grocery shopping and encourage him or her to select produce they want to try.
When kids gobble down their food they usually find themselves hungry, or so they think, shortly after eating. Your actions and attitudes matter more than your words when setting examples for mindful eating.
Together we will develop an effective and sustainable wellness program (fitness, nutrition and lifestyle) based on your individual health goals. What I like about this is that it has easy to follow tips to help you make healthy choices at the grocery store. Rather, it’s about feeling great, having more energy, improving your outlook, and stabilizing your mood. Studies have linked eating a typical Western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety.
If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life.
That means switching to a healthy diet doesn’t have to be an all or nothing proposition.
Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled fish) will make a positive difference to your health. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. As well as the emotional benefits, this allows you to model healthy eating habits for your kids. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.
As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, depression, and even an increase in suicidal behaviors in young people. Many of us make the mistake of replacing healthy sources of saturated fat, such as whole milk dairy, with refined carbs or sugary foods, thinking we’re making a healthier choice. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Focus on eating the recommended daily minimum of five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods.
Add berries to breakfast cereals, eat fruit for dessert, and snack on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods. Kale, mustard greens, broccoli, and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health.
Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes.


Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis. Try to get as much from food as possible and use only low-dose calcium supplements to make up any shortfall. Try collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein, especially as we age. The saturated fat in whole milk, coconut oil, or salmon is different to the unhealthy saturated fat found in pizza, French fries, and processed meat products (such as ham, sausage, hot dogs, salami, and other cold cuts) which have been linked to coronary disease and cancer. Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. Examples are pretzels, packaged foods like soups, salted nuts and other ready to eat or ready to cook foods.  If you eat out often, there is no way to tell how much salt is going into you. Foods like white rice, pasta, bread are basically empty calories that add up and put you on the road to fat and unhealthy. Then there are those trans fats from hydrogenated vegetable oils, baked goods, deep fried foods and margarines. This includes spinach, collards, kale, mustard greens, turnip greens, beet greens, Swiss chard, and broccoli. Vegetarian sources for Vitamin B12 are from fortified cereals, nutritional yeast, fortified soy milk and vitamin B12 supplements.
Get your vitamin C from oranges, tomatoes, and cantaloupe – in fact, if you eat them with iron-rich foods, it will help iron absorbtion. Now I have to take vitamin D as daily basis, in deed, sometimes is hard to stay healthy but not impossible! It is also at this time that I like to look back at the activity of GoodFoodMama including the most popular posts so that you and I get one more look at the favorites and to give you an opportunity to read posts you might have missed. It’s not a diet or fad, it’s designed to help you on your way to developing and maintaining a healthy lifestyle!
They will also become much more aware of the amount of food they eat, how fast they eat, and how they feel about the food they eat. One of the main practices of mindful eating is to direct all awareness to the eating experience. Keep in mind, it takes about 20 minutes for your stomach to signal the brain when it is full, so by eating more slowly your child will give their body time to communicate this message. One of the best ways for kids to get physical activity is by incorporating physical activity into their daily routine. I know I don’t like to participate in activities I don’t enjoy so why then would I expect my kids to. This could be walking with them to school, letting them ride their bike to school (as long as it is safe to do that) or by providing transportation and any necessary gear or equipment they may need. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone.
Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or in the increased risk of suicide in young people.
Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.
The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.
As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences. At home, visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Reducing the amount of candy and desserts you eat is only part of the solution as sugar is also hidden in foods such as bread, cereals, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. Low-fat doesn’t necessarily mean healthy, especially when the fat has been replaced by added sugar to make up for loss of taste. Limit foods that deplete your body’s calcium stores (caffeine, alcohol, sugary drinks), do weight-bearing exercise, and get a daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Foods rich in certain omega-3 fats, for example, can reduce your risk of cardiovascular disease, improve your mood, and help prevent dementia. This site is for information only and NOT a substitute for professional diagnosis and treatment.
This reprint is for information only and NOT a substitute for professional diagnosis and treatment.
A vegetarian diet is known to reduce the risk for a number of chronic diseases, but as a vegetarian, I know that just avoiding animal products and non-vegetarian food will not keep me healthy. Too much sugar can affect your health, resulting in unpleasant conditions like obesity which in turn can lead to diabetes, cancer and heart disease not to mention oral health issues in the form of cavities.
Instead, choose healthy options that contain whole grains – go for brown rice, whole wheat pasta, barley, quinoa, buckwheat etc. Saturated fats and trans fats are bad fats that are known to increase the risk of heart disease. Omega-3 fats reduce the risk of heart disease and vegetarian sources for these are ground flaxseeds, hemp seeds, flax oil, and walnuts. They are rich in anti-oxidant nutrients, minerals and fiber and very low in calories, sugar, sodium and fat. While we are somewhat disciplined about eating, exercising is something that we miss out on… hope we get our act together on this aspect! I have been vegetarian, then vegan for many years and I love the enormous variety of colorful, nutritious and delicious meals I have each day.
When you slow down and pay attention to how and what you eat, you’re more likely to make better decisions that will nourish your body. They can do lots of great candy experiments at home using Skittles, Lifesavers, Starbursts, M&Ms, and more.
Our role as parents is to help our kids to practice mindful eating in a simple and fun way so that they continue this habit into adulthood. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you don't feel satisfied at the end of a meal, add more leafy green vegetables or round off the meal with fruit.
Your body gets all it needs from sugar naturally occurring in food so all this added sugar just means a lot of empty calories. Helpguide.org is an ad-free non-profit resource for supporting better mental health and lifestyle choices for adults and children. Since vegetarianism is a great basis for a healthy lifestyle, I know I must include enough fruits and vegetables instead of relying on the supermarket’s packaged foods to stay healthy.
I usually start my day with a glass of warm lemon water, then hot green tea with almond milk, followed by fresh fruits in season for breakfast.
And don’t forget to include a handwritten letter of support to really put a smile on a soldier’s face! School age kids tend to like more traditional sports like baseball, soccer and basketball as well as martial arts, biking and playing outside. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet that is as good for your mind as it is for your body.
Despite what fad diets would have you believe, we all need a balance of protein, fat, fiber, carbohydrates, vitamins, and minerals to sustain a healthy body. For lunch, I like to have a different types of mixed green salads topped with beans, quinoa, avocado, olives, tomatoes and other vegetables. Although sometimes I make a large pot of bean and vegetable soup which is great for lunch and lasts a few days. Recently I’ve begun green juicing, although there are days I am too lazy and just eat the fruit or veg, if it is a salad veg. I often enjoy a hearty meal of steamed or curried vegetables, brown rice, seaweed, beans, tofu or tempeh or I just have another salad.
And don’t get me started on the joys of eating out at vegetarian, vegan and raw food restaurants.



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