Health and Nutrition - How to Eat Healthy

 Nowadays, more people are overweight and facing other serious health problems. One of the major causes of encountering these health issues is with the type of food they eat or their pattern of eating. As they converge upon the demands of their daily routine, it could be their work, school, business, etc., they will come to the extent of listing out their nutritional well-being as one of their top priorities. And the common reason for that is they are always on the go, and can't spare time to think long about what food should they eat. They will end up consuming more processed food since they could easily grab and eat those. You will see a lot of people sitting in the fast food chain or cafeteria and just keep on ordering without giving much care with the quality of food they are eating. If you are one them, then you should start keeping an eye to your health and nutrition to avoid serious illnesses or diseases. In this article we will let you understand the importance of eating healthy and setting up your goals to a healthy living.

If you're accustomed to healthy diets, the lesser y.ou are prone to diseases like heart problems, cancer, diabetes, etc. Healthy diet means you should know how to eat healthy because this is one of the most effective ways to fight overweight and obesity. Moreover, eating the right foods is also entailed with the right combinations at the right time. Getting into a healthy eating program will lead you to a year-round wellness no matter how challenging your time is or the lifestyle you have. With so much health and nutrition programs you see everywhere especially from the internet, it will be harder for to figure out which nutrition diet is true and effective. Here we will provide you the best health diet program ever which have been proven effective and guarantee you healthy living.

Now you are asking what are the right foods to eat? Here we will give you some healthy eating tips. You should eat unprocessed starchy carbohydrates, fibrous carbohydrates, lean proteins, low-sugar fruits and healthy fatty food which contain omega 3 that is good for the heart. Some people have misconception of eating food rich in carbohydrates as a one factor of gaining weight, but the fact is you need it because this is the main source of energy. The important thing to remember here is that you need to know what are the right carbs and they are what we call unprocessed carbs and fibrous carbs. Furthermore, eating lean proteins is vital in building and maintenance of your body such as your internal organs and the commonly your muscles.

If you think all fatty foods are dangerous, that's a fad. Your body needs healthy fats which helps your heart healthy. The trick here to choose the healthy fat and avoid eating food which contain dangerous fat.

If you are ready to learn the truth, our health and wellness program will guide you to a lifetime. We will provide you easy dieting tips, and the interesting part of it is you are going to eat often. We will teach you the balance of eating lean proteins, unrefined starchy carbohydrates and fibrous carbohydrates. In addition to that we are going to teach you the right times to eat, and you will eat more each day and become healthier than ever and combat obesity at the same time. If you are aspiring to keep your metabolic furnace hot and you must eat in order to do so. Isn't it sounds great? If you are very sick of starving yourself, then we will give an end to that. You will surely enjoy our nutrition diet program. The New Body Blueprint ensures you will be casting off dangerous, unhealthy pounds, beating your cholesterol, protecting your heart, building your immune system, overcoming your depression, and staying lean and healthier more than what you wished for.

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Healthy Weight Loss Is A Partnership Of Exercise And Diet

Diet and exercise is a bit like a balance sheet for you body with diet accounting for calories coming in and exercise for those going out. For a healthy weight loss, you must eat fewer calories than your body uses. Eat more than it requires and the extras will be stored as excess body fat.

Because one pound of fat is about 3,500 calories, it takes one week of eating 500 fewer calories per day (500 x 7 = 3,500) to lose that pound. Alternatively it can be shed by "burning off" an extra 3,500 calories through increased exercise and activity.

The best way to lose and keep off weight is by combining increased activity with lower calorie consumption. Cutting 250 from your daily diet and burning off another 250 through exercise adds up to the daily target required to achieve that pound per week weight loss goal.

How to make the diet and exercise partnership work for you:

Learn to love the right foods: Instead of getting your enjoyment from desserts, fry-ups, fast foods and the like, learn to enjoy healthy meals that are low in sugar and fat but high in taste and nutrition. Pick your top five favourites and always have them available as part of your healthy weight loss diet.

Set achievable goals: Because healthy weight loss takes time it can sometimes be tough to stick with your weight loss programme. Setting and achieving small goals is a great way to keep motivated. Start with a modest target of losing a few pounds each week or month. When you hit these, your confidence will rocket and you’ll be ready for the next challenge. Before you know it, you’ll reach your ideal weight.

Get excited about exercise: Make it easier to stick with your weight loss programme by choosing an exercise you enjoy. Set yourself targets. If you’re a swimmer, push for those extra lengths. If you walk or run, use a smart phone app to track your progress. If you’re struggling for motivation, consider exercising with a friend or in a group.

Enjoy the occasional treat: Don’t depress yourself with the thought that you can never again eat a favourite food such as pizza, chocolate or chips. Learn to enjoy them in moderation and you won’t need to completely give them up. Through regular exercise and a nutritious weight loss diet, your body’s balance sheet should soon be healthy enough for you to afford it. So celebrate special occasions with a favourite treat. Just don’t make a habit of it!

Change your lifestyle: If you take the attitude that a weight loss diet and exercise plan are only required until such time as you reach your ideal weight, it’s likely you will eventually pile the pounds on again. But if you learn to enjoy exercise and good food as part your new lifestyle routine, and overcome the emotional eating habits at the root of your previous behaviour, you will soon accomplish your goals far more easily than you ever thought possible.

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How can I Lose Weight Without Dieting

 The key is to satisfy your appetite by controlling your blood sugar levels and everything else will take care of itself.
When we think of the word 'Dieting' most of us conjure up a picture in our heads of hunger, being deprived of the foods we want most, not being able to socialise because we cannot eat or drink the same as other people, a period of time in which we have to suffer for the end result, ironically this is rarely achieved!
However, losing weight does not have to incorporate any of these things.
The key to weight loss
Balance your blood sugar levels so that you do not feel hungry and therefore eat less.
At the same time you will be eating delicious foods high in vitamins and minerals and thes weight los will take care of itself.
Blood Sugar Levels
When we eat our blood sugar levels rise, the body then produces insulin to lower this to it's normal status. This is a healthy function of the body.
However, if we consume too much refined, sugary, processed food the blood sugars rise unusually high, the body produces too much insulin and the blood sugar levels crash.
If we do this over a prolonged period we become insulin resistant, and our levels remain constantly out of whack!
If you are a sweet eater you will know what it is like to get a craving for chocolate, the desire is so strong you have to have some.
After you have eaten the chocolate you will be on an energy high for a short period of time, often followed by a crash in energy where you feel lethargic.
The desire for more sweet food becomes strong and you start the yo-yo process of highs and lows in blood sugar.
This also applies to people who call themselves savoury eaters.
 You sometimes hear of people who say 'I don't get the sweet, sugary thing' or 'I don't have a sweet tooth'. Their preference is for crisps etc.
 However, there is hidden sugar in most processed or refined foods and the effect is the same for them.
Carbohydrates and how they are used in the body
Carbs are turned into Glucose.
Glucose is then u                                                                                                                                                                      sed as energy, however, if the levels are too high it can be dangerous so the body works fast to remove it from the blood by producing insulin.
This excess sugar is then turned to fat and stored in the body.
Based on this you may assume that you should cut this food group to a minimum, however, carbs should form the largest food group in your diet.
The answer is to eat the right carbs so that the glucose is released slowly throughout the day. This way you will feel full and satisfied, eat less, and lose pounds/kilos without even thinking about it.
So how do you know good Carbohydrates from Bad!
The Glycaemic Index (GI) compares the rate that carbs are absorbed from the gut and the effect that they have on blood glucose levels.
This index has a score system of 1-100 The higher the score the faster the glucose is absorbed and blood sugars rise.
Therefore you should be eating foods with a low GI
However, this is only part of the picture as research has taken this a step further.
The Glycaemic Load (GL) measures the amount of available carbs in the food multiplied by the Glycaemic Index (GI).
This gives you both the quantity and quality of the carb content and is a much better guide to weight loss/control and the feeling of wellbeing.
How do you feel now?
* Tired most of the time
* More than 7 pounds / 3.2 kilos over your ideal weight, and rising
* Prone to mood swings or PMS
* Suffering from poor memory and concentration
* Quite often low or depressed
* Plagued by dry skin, in need of daily moisturisers
* Having difficulty sleeping
* Often feeling anxious or stressed
* Prone to indigestion or bloating after food
* Often constipated (rarely go twice a day)
* Worried about your dry, dull or oily hair
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Healthy Eating: 3 Tips on How to Eat Your Way to Fitness

Most people seem to think they have to starve themselves if they want to lose weight , when in fact the opposite is true .

 If you really want to shed those extra pounds , the best way to do this is to eat small , frequent meals and healthy .

 The danger of starving , is that you begin to feel deprived and end up binge eating .

 So you regain the pounds you lost - and then some. The trick to dieting is to eat more - not less. Here are three tips on how to eat your way to fitness .

Eat healthily. Think food pyramid. Many people are not aware of the things they eat. Instead of following a healthy and complete diet , they resort to drastic measures and restrict entire food groups . What you need to do is to eat more healthy food like fruits, vegetables and whole wheat grains . A diet too low in calories will starve your body the nutrients it needs. You will end up feeling weak and dizzy all day. So instead of not eating , try to eat healthy.

Eat breakfast . People skip breakfast on purpose as a way to reduce calories. Consequently, they begin to feel hungry at ten o'clock in the morning and end up getting a calorie laden , unhealthy snack . Eating a healthy breakfast actually contributes to weight loss, because it starts your metabolism in action after a long period of not eating.

Eat to live , not live to eat . Most people see food as a source of comfort . And that is why they win a lot of weight . The more stressed , they are the more they eat . They are emotional eating . If you want to be healthy, then having the right mindset . Eat to live , not vice versa. Improve your eating habits. When you start eating right , you will find that you actually enjoy. Then your body will start to look rich in nutrients and high fiber foods instead of junk food and processed foods .

And now I invite you to be fit and healthy for life. You can get free advice and techniques on how to eat your way to a beautiful body by http://www.healthyeatingmagazine.com .

And now I invite you to be fit and healthy for life. You can get free advice and techniques on how to eat your way to a beautiful body by http://www.healthyeatingmagazine.com.

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Healthy Nutrition For The High School Wrestler

At some point , most high school wrestlers undergo the stress of having to do some body weight to fill a place in the team for an upcoming competition .

 Dieting should be juggled during the week with the usual stress of school projects due , study for tests , social life , etc.
 Lack of know -how, bad advice from the former coach of the school and the the next term stress often leads to more wrestlers to train all starving themselves to make weight at the last minute.
 While some athletes can apparently get away with this , many lose a performance advantage due to many problems associated with these methods, often seen as a weakness and / or lethargy due to dehydration , training or insufficient recovery .
 Although this article is not about the best ways to reduce weight for a wrestling tournament , there will be plenty of nutritional advice that should be applied to your methods both in and out of season.

Four to six weeks before the start of the wrestling season , start paying attention to your body weight. Follow your wrestling coach for a preliminary list of athletes he has in mind to fight the weight categories for the online team .
 To do this, to know what spots are available and help them understand what your weight class strategy, you may want to reach. Next obtain a measure of body fat performed to determine your lean body mass and body fat percentage that you can plan your nutrition program. The importance here is that you do every 4-6 weeks in advance of the season, if you have plenty of time to start dieting early enough to avoid the weight of drastic cuts last minute .
 Weight reductions last minute more than 5-6 lbs .
 are taxing your system can affect your performance on the mat and in some cases , can even be dangerous


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Healthy Eating - What Makes a Healthy Meal?

Eating a balanced diet can help keep your heart healthy. A healthy diet is to enjoy foods from a variety of different food groups. This is the fundamental principle of good nutrition.

It is a question of balance.

A sensible healthy meal should include the following elements :

A . Lean meat, poultry, fish, eggs or vegetarian meat substitute such as legumes , beans , lentils and nuts .

2 . Pasta, rice, noodles , couscous, potatoes or bread.

3 . Many vegetables and salad.

In general , aim for half of your plate with vegetables or,

quarter of the plate to be either rice, pasta, noodles , potatoes or bread and one quarter of the plate lean meat or vegetarian meat replacement . Having a salad.

Experience with the methods of low -fat cooking such as grilling , poaching , steaming or using the microwave.

If you are worried that your diet is not considered healthy eating or you have any concerns about your cholesterol level or any aspect of your heart health, your general practitioner, practice nurse, dietitian or pharmacist should always be your first point of contact.

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List of Healthy and Unhealthy Foods

HEALTH

Healthy diets do not have to be all about vegetables and fruits. Meat and poultry can be part of a healthy diet when used properly .
 It is also important to include enough protein in the diet .
 Eating too little protein is a problem in many countries, which often have high rates of (PEM) protein- energy malnutrition. Meat and poultry are the biggest contributors of protein to your diet. If meat and poultry items are not in your healthy diet, replacing the proteins they provide will require you to learn more about incomplete , complete and complementary proteins .
 Healthy foods are always adding to your body and will never subtract anything away .
 Here is a list of healthy foods.

Alternatives # Sauce:

* Mashed vegetables
* Grout
* Sauces
* relish
* Chutneys
* compotes
* Mojos

Many classic sauces that you can use are high in fat . Try using alternative sauces like pureed vegetables . Vegetable sauces are light and low in fat and kcal .
# Nuts and seeds:

* Nuts :
o almonds
o nuts Macademian
o Avelines
o Nuts
o Pinenuts
o Brazil nuts
o Cashews
o pistachios
o pecans
* Seeds:
o Flaxseed
o Sunflower seeds
o sesame seeds
o Pumpkin seeds

Nuts and seeds pack a good amount of vitamins and minerals , more fiber and protein. In particular , nuts contain some fat . Fortunately for those who love to eat nuts , most of the fat is monounsaturated .
 The seeds contain less fat and more fiber.
The seeds contain fat and fiber will make you feel full longer .
 Nuts have been linked to reducing heart disease .
The monounsaturated fats in nuts help lower cholesterol low-density lipoprotein , the bad kind .

UNHEALHTY

It was previously indicated that the protein is necessary for any plan. However, too much protein do not show any advantage. Eat more protein than you need can add kcal beyond what you need. Extra protein is not stored as protein but is stored as fat if too much is taken in.
 kcal protein diets may also be a problem if you eat lots of high-fat animal proteins such as hamburgers and some cheese and vegetable proteins.
 Eating too many foods rich in animal fat will raise your blood cholesterol levels
. The cholesterol in the blood increases the higher risk of heart disease .
 High animal protein intake is also associated with certain cancers, such as colon cancer and its no secret that too much fat foods increases the chances of gaining weight.
 All foods below when consumed too much become unhealthy foods.

# High Fat Cheese :

* Blue Cheese
* Brie
* Feta
* Gouda
* Light Cream Cheese
* Limburg
* Mozzarella , whole milk
* parmesan
* Provolone
* Ricotta , whole milk
* Romano
* Swiss
* Tilsit , whole milk
* Cheddar
* Colby
* Cream Cheese
* Monterey Jack
* Münster
* Roquefort

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How is Health and Nutrition Related to Exercise For More Energy?

How is health and nutrition related to exercise can help us understand some key principles relating to healthy eating,

 diets, and weight control.

 It is very important that we all get the best possible information available, so that we may be able to help ourselves to a better way of life.

 The challenge many people face when trying to lose weight, with little information or lots of bad information is tremendous and it does not need to be that way.

Dealing with obesity has been an unending issue.

This information can help you increase your chances for successfully dealing with this problem. The difference between what you eat and what you burn up will determine your ultimate you.

 Understanding how is health and nutrition related to exercise will help you understand the relationship between eating and burning calories. If you reduce your food intake and,or boost your exercises, you will have a very good chance to lose weight. A gradual change towards your individual goal may be a smart way to set your self for positive results.To increase your knowledge, read more about this issue, but the clear-cut reality is that you can alter who you are by merely knowing the facts about what you eat and what your body needs for normal and healthy functioning.

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Healthy Nutrition and the Benefits Which Are Associated With It

 Healthy nutrition is one of the best ways we can keep ourselves happy, healthy and fit. Now the question arises, what is exactly meant by "healthy nutrition?" The answer is simple. The diet which includes all the vital nutrients such as vitamins, proteins, carbohydrates, minerals and even fats in the right amounts and help in the normal functioning of the body constitutes a healthy nutrition.

Adhering to the right kinds of nutritional diet not only helps you to stay hale and hearty but also helps in weight loss. Your hair as well as skin looks healthy and you feel much more energized to perform various activities, all day long. There are a number of benefits associated and practically nothing negative involved in following the nutritional diets.

You Feel Lighter And Brighter:
Abstaining from the spicy delicious fast foods is no doubt very difficult, especially with so many restaurants and fast food centers around. Rather than gorging on such unhealthy items, you can take care of your cravings by opting for healthy snacks like fruits and cooked vegetables. They will help to sustain proper functioning of the metabolism for effective fat burning procedures and for maintenance of healthy glowing skin. The oily foodstuffs can be substituted by natural fruit juices, green leafy vegetables and fruits. The junk foods like chocolates, chips and fries are rich in contents of sodium and fat and are harmful for your health.

Following vegetarian diets is a very effective way of maintaining the normal body weight. The vegetables are rich sources of minerals, vitamins and proteins and have proven to be a lot more beneficial than the non vegetarian diets.

Enjoy A Healthy Lifestyle:
If you want to enjoy a decent lifestyle free from diseases, it is important to get healthy nutrition for your body.
Apart from the short term benefits, there are also many advantages which you get to enjoy in the long run by eating the right kinds of foods. Since heath is wealth, make it a point to take good care of your physical condition and to avoid stuffing yourself with unnecessary junk food items. Undertake physical activities to stay in shape. You can join a gym, practice brisk walking or go jogging every day. Taking up household chores is also an excellent way to shed the additional fat from your body.

The healthy choices which you make today will not only help you to attain a good shape but will also make you exude a radiant skin and healthy voluminous hair.

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Healthy Eating For Weight Loss - Nutrient Deficiency

If you are looking at the idea of healthy eating for weight loss reasons, then you should be congratulated on your foresight, because healthy eating isn't just about weight loss. Healthy eating is all about having good health. With this in order, you can't help but have a great looking, trim body.

It's a question of looking at the problem in a different way. Although your target may be to lose weight, if you focus on your health instead, the weight will fall off seemingly all by itself.

Most people eat unhealthy food as this is cheap, quick and readily available. This is attractive when you have multiple roles in life, keeping you busy. What you may not realise is the enormous damage you are setting up for yourself and your family for the future.

Unhealthy food is nutrient deficient. This means your body cannot work properly. And so you get ailments, diseases. When your body is deficient in nutrition, it also makes you constantly hungry. This is in an effort to get you to provide it with some proper food. But you keep eating the wrong foods, which makes your body more hungry.

The end result is not only more ill health, but excess weight gain, even obesity.

Healthy eating means you feed your body with all the right nutrition so it feels good and is satisfied. When your body is nutritionally satisfied, you no longer feel hungry. The interesting spin off from this is that you no longer crave unhealthy food. Instead, all you want is good, wholesome, nutritious food. Your body comes alive.

It's the unhealthy foods which make you fat and unhealthy. And keeps you dull, unable to realise that you need real food.

Sadly, there is little real health education about today and even less proper nutritional education. Most people have been taught to eat all the wrong foods. You have been taught that the wrong foods are healthy, whereas the reverse is true.

Even doctors are not trained in nutrition. Yet most people feel they should go to their doctor for advice on nutrition. Most have as much information as you do.

There are many diets and dietary fads currently available, marketed by people who have little nutritional knowledge. Many do allow you to lose weight, sometimes quite rapidly. But the majority of them are unhealthy. This means that the weight loss cannot last. This means your health is likely to suffer.

When you make a conscious effect to understand that only in healthy eating can your body make permanent changes to a healthy weight. Healthy eating for weight loss means you can eat as much of you want of the right foods, and still lose weight.

Download your free report on tips of how to lose weight without dieting, by clicking on the link below.

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How Healthy Eating Habits Can Improve the Quality of Your Life

Maintaining our diet and eating healthy food is necessary to stay healthy and live longer. Eating healthy food means eating nutrition rich food and avoiding food that contains high fat and sugar. Now what are the nutritious foods that should be followed in a healthy diet? Well a healthy diet should include large servings of fruits and vegetables along with whole gram and pulses.

Fat and sugar are very harmful for the body and hence consuming high fat and sugar will lead to a number of health problems as well as diseases like diabetics and heart diseases. Unsaturated fats are very harmful for the body and are not easily digested. These fats remain in the body as toxins and slowly reduce the quality of life. People who follow a healthy diet and include fiber rich low fat food are lot healthier and in good health as compared to those who have unhealthy eating habits.

Healthy eating habits should be practiced right from the childhood. Children should be accustomed to eating healthy food and avoid all junk foods that are harmful for their health. The junk foods or fast foods are very tasty at the same time harmful. Avoiding such food would help you to stay healthy.

Foods that are fried are very fatty and unhealthy. Any food on frying looses its nutrition and increase the fat; as a result such foods are very dangerous for the body. Sweets contain high sugar. Avoid them especially if you have got a family history of diabetics. Your weight need to be controlled as excess weight results in many health hazards.

Your body requires burning of the excess calorie hence regular exercise is necessary to remain fit. If the body lacks physical activity then it starts building up toxins. Exercise helps to burn these excess calories and maintain a healthy body. Walking and jogging are very good for the body and improves your stamina and energy level.

Eat nuts, fruits and vegetables instead of fried snacks and burgers. Have skimmed milk as they are less fatty.

Have lots of carbohydrates to energies your body. Vitamins can be obtained from fruits and vegetables.

Eating fish, poultry and egg will provide you with proteins. Avoid red meat as far as possible as they contain fat and are harmful for the body.

Promote healthy eating habits among your friends and family. When ever you go for visiting your family or friends instead of gifting them with a box of sweets, gift them with fruits and nutritious food. A nice attractively wrapped fruit basket with an assortment of fruits and health drink or a basket of berries along with a box of nuts are perfect get well gifts for those who are ill. These kinds of get well gifts are more nutritious and contain lot of nutritional benefits.

If you want to live longer and stay healthy then you ought to eat healthy. Always check the ingredients for fat and sugar and prefer eating food that is less fatty and high in nutrition. Eat plenty of vegetables and fruits. Eat a well balanced food that would meet all the nutritional requirements for your body. Improve your living through the way you eat. Adopt healthy eating habits.

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Exercise and Eating Healthy - The Pros

Healthy eating and physical exercise work hand in hand. You can't claim to be physically fit when you're not eating the right foods and exercising your body on a daily basis. You can't be engaging only in physical activities without taking the right diets. You'll simply end up destroying your body tissues. It's also not possible to be eating quality foods without taking time to exercise the body. Both activities must go together in order to ensure healthy living.

Actually, healthy eating is all about taking nutritious meals on a daily basis. It's simply the art of consuming balanced diets. The meals you eat must include all the essential nutrients in their right proportions. Among such nutrients include protein, carbohydrates, fiber, minerals, vitamins, and so on. They are found in diverse kinds of food products.

On the other hand, physical exercise is all about engaging in various sports activities. One can engage in daily jogging, running or walking. The individual can also engage in other sports like football, tennis, basketball and so on. The rule of the thumb is to engage in any of the favorite sports you like on a daily basis.

Meanwhile, you cannot maintain healthy living just by taking only the right foods. You may end up getting obese in the process. This is because many of the food items contain enough calories and fat. You can easily gain weight when you eat them on a daily basis. The only way to control the weight gain is to engage in daily physical exercise.

Again, it's impossible to maintain healthy living just be engaging only in physical exercise. In fact, you may end up damaging your body tissues. Exercise burns up calories and fat. You still need to replenish them by taking quality diets.

In any case, healthy eating and exercise have lots of benefits to the human body. They help in controlling weight gain. They improve the human immune system. They also improve the condition of the human heart.

They equally improve the energy level of the body. They fight dangerous diseases and also ensure quick development of body muscles.

In all, one needs to develop a working plan for healthy eating and physical exercise. One also needs to follow a unique diet plan on a daily basis. The individual must also augment the diet plan by engaging in healthy activities. Such a person will continue to enjoy sound health on a daily basis.

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Understanding Calories and Weight Loss When Dieting

What Is Calorie?
Calorie is a measure of energy. That energy comes from the food we eat. Food calorie content is simply the amount of calories that specific food contains for a given serving size. It seems most weight loss diets focus more on the calorie amounts, other than the nutritional contributions of the ingredients that make the meal.

Why We Need Calories
Well, we can't live without food nor can we survive on water alone. We need food for our body structural growth and development, the energy to carry out daily activities - both physical and mental, disease and ailment prevention etc. Just remember that the energy we get from food is where the calorie counting comes in. Bottom line is no food, you starve to death.

How Many Calories Do We Need?
Definitely a popular question. According to Wikipedia, the daily calorie intake recommended in the USA(age 31 - 50) is 2100 kCal for women and 2700 kCal for men going about everyday life activities plus the equivalent of walking 1.5 to 3 miles at 3 mph. This however, is not a "Ink on the wall" kind of thing since we all active at different levels and every unique metabolism requires its own calorie needs. In other words, the amount of calorie intake is dependent on age, gender, the levels of physical and mental activities, individual metabolism as well as general health conditions. For weight loss purposes, the general consensus is that the more physically active (exercises, sports) one is, the more calories they need to take since they burn a lot, and vise versa. Also see the US government dietary guidelines for more information.

What Happens If We Don't Burn(Use) Our Calories?
Our bodies are designed to convert food into energy and store it for immediate or future use. Intense physical activities like exercising require a lot of energy and hence we burn calories. On the other hand whatever energy we don't use is simply converted and store as body or tissue fat. So the more high calorific foods we eat and the less we are physically active, the more likely we are to put on weight by the additional fat the body creates to store excess calories.

Calorie Content Per Gram By Food Type

1. Fats (9000 calories): Sources include fried foods, meats, fish oil, butter, veg oils, cheese, chocolate etc
2. Proteins (4000 calories): Sources include meats, milk and dairy products, eggs. Proteins from plants like beans and soy have a significantly less calories.
3. Carbohydrates (4000 calories): Sources include fruits, carbonated drinks(soda), breads, cereal, rice, pasta, potatoes etc.
4.  
5. Sugars(240 calories): Examples are table sugars and sweeteners
6. Alcohol(7000 calories): Beer, Liquor.

Conclusion
Counting calories in weight loss diets can get complicated and confusing. Simplify by identifying the foods you want in your diet and then take what you need by the amount of physical activities that you do.

Alternatively, delivered meal plans with specific calorie content are available through subscription services.

The common ones are BistroMD, Nutrisystem, South Beach etc.

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Healthy Eating - Give Yourself The Gift Of Health

Eating healthy can prevent serious illness. By making minor
changes to the way we eat, we can increase our energy, enhance
the body's ability to fight disease and therefore live longer,
happier healthier lives. As we age, our bodies are more prone
to disease. We have less resistance to illness.

By establishing a healthy eating plan early in life time will
pass but your health will improve. When you contemplate the later
years of your life, you want to be free from disease and able to
take advantage of the time that will be available. Retirement might
not be a concern for you but being healthy as you age should be a
concern for everyone.

The easiest way to get healthy is using food as the source of your
vitamins, minerals and anti-aging solution. In combination with
exercise, healthy eating will reduce your chances of falling a
victim to most chronic diseases.

Healthy eating is the cornerstone to regaining or maintaining health.
We are what we eat is not just a catchy phrase but a reality that is
reflected in our faces and on our waistlines. Optimal health begins with the
foods we consume. Changing our diets will change our healthy quotient. T
he more healthy nutritious foods that we consume like fruits and vegetables
the less likely we are to feel lethargic, catch constant colds or contract o
ther immune related diseases.

We can revamp our eating habits easily by eliminating some of the high fat content
foods and replacing them with foods that are low by learning the rules and
regulations that are part of an overall healthy eating plan. Some of the
basic rules is eliminating fats and replacing those fats with fruits and vegetables.

Concerns about aging can be reduced if we engage in healthy eating. T
he right foods in the right combination can reverse a trend toward obesity,
diabetes and other chronic conditions that becomes more prevalent as we age..
Making conscious decisions about the food we eat can provide longevity and
vibrant health.

Eating healthy not only impacts our personal health but the environment.

The Center for Science in the Public Interest released some interesting
new for those individuals who might be interested in not only eating
healthy but also in saving the environment.

"Forty lbs of fertilizer would be spared if every day for a year,
individuals replaced a 3-ounce serving of beef, an egg and an ounce
of cheese with the same number of calories from fruit, vegetables
or whole grains"
The environmental impact alone is a good reason to start a healthy
eating plan. The greater benefit is to the heart, waistline and our
longevity. Healthy eating really is the solution to a lot of chronic
health problems. Formulating a new healthy eating plan can reduce our
waist lines, lower our cholesterol and reduce our chances of contracting
diabetes II.

We can train our taste buds to like the foods that are healthiest for us.

By revising our favorite foods using less fat and sugar we can revive our
taste buds and learn to truly enjoy the taste of healthy natural foods.

By forming good healthy eating habits, we can actually undo some of the
damage that we have wrecked on our bodies.

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How to Get Pregnant: Healthy Preconception Nutrition

You want to get pregnant, but you're not sure how to approach the process from a nutritional standpoint. 

Pre-pregnancy nutrition is crucial to faster conception, healthy pregnancy and uneventful labor and delivery.

 Before you start trying to conceive, you may want to learn a bit about how to get pregnancy from a nutritional perspective.

Eat Fewer Processed Foods: Processed foods may contribute to the growing obesity epidemic currently affecting pregnancy. Being overweight during pregnancy increases risk of fetal complications, difficulty during pregnancy and birth defects. Studies have linked increased risk of spina bifida, cleft palate and heart problems to maternal obesity.

Eat a Rainbow of Foods: Nature provides healthy nutrition you can see. When choosing fruits and vegetables, choose from the rainbow of colors nature's provided. Getting the right number of servings of fruits and vegetables may not seem like it has anything to do with how to get pregnant, but adopting healthy nutrition now prepares the body for pregnancy.

Eat Lots of Dark, Leafy Vegetables: Even if you have to liquefy spinach for a breakfast smoothie or add chickpeas or lima beans to your nightly meal, increase your folic acid intake before pregnancy to protect against neural tube defects that occur in the first few weeks after conception. You can also choose to add a prenatal vitamin when you start learning more about how to get pregnant and continue taking the vitamin after conception.

Eat More Choline-Rich Foods: Choline works much like folic acid to protect the fetus against neural tube defects. Choline-rich foods include baked potatoes, hard-boiled eggs, roasted chicken and spinach.

Adopt a Post Pregnancy Mentality Toward Certain Foods: After you conceive you will have to stop drinking alcohol, skip soft cheeses and lunch meat and leave raw seafood like sushi behind, so why not start now while you're learning how to get pregnant? Make a list of the foods you should avoid during pregnancy, like high-mercury fish and non-pasteurized dairy products, and eliminate those foods from your diet to make the transition from preconception nutrition to pregnancy nutrition easier.

There are plenty of tips and tricks for learning how to get pregnant, but in the very beginning nothing is more important than preparing the body for conception and a healthy pregnancy. Nutrition plays a huge role in preparing the body for hormonal and physical changes that will come in the future and it's never too early to start preparation for conception.

Learn How to Get Pregnant Today

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Healthy nutrition

Eating a healthy diet isn't complicated and doesn't have to be boring! Calculating the right amount of calories for your body and what to eat is actually a simple task.

Firstly take your body weight in lbs and multiply this by 15 - this is the amount of calories your body burns on a daily basis (otherwise known as your BMR). When you look at this number it is then easy to work out how much food you need to eat on a daily basis. Firstly is you want to gain muscle (along with a muscle gain training routine) you should add around 500 calories to this number, or if you want to lose weight you should subtract 500 calories.

Adding or subtracting any more than 500 calories is not a healthy option and will not make you reach your goal any faster.

Now you have you calorie intake, you can work our how much food to eat. The recognised ratio of the macronutrients in 40% carbohydrate, 40% protein and 20% healthy fats. This means that 40% of your calories should come from carbohydrates and protein and 20% from fats.

Protein and carbohydrates contain 4 calories per gram, and fat contains 9 calories per gram.

Example
For a 140lb man who wants to lose weight:
140 x 15 = 2100kcal
-500kcal = 1600
40% of 1600 = 640 (640 calories from carbohydrates and protein)
20% of 1600 = 320 (320 calories from fat)
Example Foods:
- Protein:
- Turkey
- Chicken
- Fish
- Eggs
- Whey protein
- Carbohydrates:
- Pasta
- Bread
- Rice
- Vegetables
- Fruits
- Healthy Fats:
- Almonds
- Olives
- Olive oil
- Fish oils
- Essential fatty acid supplements

lipo-6x [http://www.nutrex-supplements.co.uk/lipo-6x.html] and nutrex [http://www.nutrex-supplements.co.uk] supplements at nutrex-supplements.co.uk

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Healthy Weight Loss Is A Partnership Of Exercise And Diet

 Diet and exercise is a bit like a balance sheet for you body with diet accounting for calories coming in and exercise for those going out. For a healthy weight loss, you must eat fewer calories than your body uses. Eat more than it requires and the extras will be stored as excess body fat.

Because one pound of fat is about 3,500 calories, it takes one week of eating 500 fewer calories per day (500 x 7 = 3,500) to lose that pound. Alternatively it can be shed by "burning off" an extra 3,500 calories through increased exercise and activity.

The best way to lose and keep off weight is by combining increased activity with lower calorie consumption. Cutting 250 from your daily diet and burning off another 250 through exercise adds up to the daily target required to achieve that pound per week weight loss goal.

How to make the diet and exercise partnership work for you:

Learn to love the right foods: Instead of getting your enjoyment from desserts, fry-ups, fast foods and the like, learn to enjoy healthy meals that are low in sugar and fat but high in taste and nutrition. Pick your top five favourites and always have them available as part of your healthy weight loss diet.

Set achievable goals: Because healthy weight loss takes time it can sometimes be tough to stick with your weight loss programme. Setting and achieving small goals is a great way to keep motivated. Start with a modest target of losing a few pounds each week or month. When you hit these, your confidence will rocket and you’ll be ready for the next challenge. Before you know it, you’ll reach your ideal weight.

Get excited about exercise: Make it easier to stick with your weight loss programme by choosing an exercise you enjoy. Set yourself targets. If you’re a swimmer, push for those extra lengths. If you walk or run, use a smart phone app to track your progress. If you’re struggling for motivation, consider exercising with a friend or in a group.

Enjoy the occasional treat: Don’t depress yourself with the thought that you can never again eat a favourite food such as pizza, chocolate or chips. Learn to enjoy them in moderation and you won’t need to completely give them up. Through regular exercise and a nutritious weight loss diet, your body’s balance sheet should soon be healthy enough for you to afford it. So celebrate special occasions with a favourite treat. Just don’t make a habit of it!

Change your lifestyle: If you take the attitude that a weight loss diet and exercise plan are only required until such time as you reach your ideal weight, it’s likely you will eventually pile the pounds on again. But if you learn to enjoy exercise and good food as part your new lifestyle routine, and overcome the emotional eating habits at the root of your previous behaviour, you will soon accomplish your goals far more easily than you ever thought possible.

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Eating for a Healthy Mind ~ Nutrition for Optimum Mental Health

Spring cleaning almost done? Now it's time to spring clean your mind. This article has been written to help you do just that!
Most of us are aware of the positive effect some foods can have on our physical health - but what about our mental health? How often do you consider whether the food that you eat is contributing to your stress, insomnia or depression?
It could even be that your diet is causing you to feel depressed, anxious or unable to sleep.

 "Recent evidence suggests that good nutrition is essential for our mental health and that a number of mental health conditions may be influenced by dietary factors."

(source: mentalhealth.org.uk)
Diet plays a major role not only in mental health but also in the management of neurological conditions like Alzheimer's and Parkinson's disease.

So, it's not all about the body; what we eat isn't limited to ensuring a healthy heart, controlling weight and boosting bone strength - it affects us as a whole (holistically).

Making five small changes to your everyday eating habits can help you to feel brighter and less sluggish. However, it's important to remember that results won't happen overnight and if you are being treated for a neurological or mental health condition it is vital that you do not cease your treatment or medication without consulting your doctor.

The Five Golden Rules

1. Sort your sleep out - If you suffer from insomnia and don't address it then any efforts to improve your mental health will be in vain. Foods rich in tryptophan help to produce serotonin which helps us to relax and promotes healthy sleep and a stable mood. Instead of eating a packet of biscuits with a cup of tea or coffee for supper make the change to a glass of warm milk with a slice of whole grain toast and cheese.
2.  
3. Never skip breakfast - This is a huge rule! If your car has no fuel in it, then it won't run. The same goes for us and our minds. Start the day with a breakfast packed with complex carbohydrates and vitamins. A great way to kick off the day is to eat some cereal with milk and a fruit smoothie with fresh banana, strawberries and natural yoghurt.
4.  
5. Snack smartly! - If you like to snack then you should be snacking on something that will help to promote and maintain the feel good factor. Pumpkin and sunflower seeds are ideal as they are tasty, nutritious and easy to snack on, a few at a time. Sunflower seeds are packed with energy, vitamins, tryptophan and essential fatty acids. They can even be sprinkled on cereal.
6.  
7. Eat a brain boosting dinner - Fish oils provide an essential fatty acid - EPA that is often deficient in people with mental health illnesses. Eating a dinner of oily fish such as grilled salmon or tuna with brown rice and cabbage will help to restore any imbalances. Cabbage can be served in a salad instead of lettuce or lightly stir-fried; adding some caraway or cumin seeds will help to eliminate any gas problems afterwards.
8.  
9. Variety is the spice of life - Include a myriad of coloured fruit and vegetables in your meals. Eating the rainbow way will bring huge benefits to your mental health. Live by the motto ~ eat brighter - feel brighter!

Following these tips and making the small changes to your everyday eating habits will bring huge benefits to you and your mental health.

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Healthy Eating For Weight Loss - Nutrient Deficiency

 If you are looking at the idea of healthy eating for weight loss reasons, then you should be congratulated on your foresight, because healthy eating isn't just about weight loss. Healthy eating is all about having good health. With this in order, you can't help but have a great looking, trim body.

It's a question of looking at the problem in a different way. Although your target may be to lose weight, if you focus on your health instead, the weight will fall off seemingly all by itself.

Most people eat unhealthy food as this is cheap, quick and readily available. This is attractive when you have multiple roles in life, keeping you busy. What you may not realise is the enormous damage you are setting up for yourself and your family for the future.

Unhealthy food is nutrient deficient. This means your body cannot work properly. And so you get ailments, diseases. When your body is deficient in nutrition, it also makes you constantly hungry. This is in an effort to get you to provide it with some proper food. But you keep eating the wrong foods, which makes your body more hungry.

The end result is not only more ill health, but excess weight gain, even obesity.

Healthy eating means you feed your body with all the right nutrition so it feels good and is satisfied. When your body is nutritionally satisfied, you no longer feel hungry. The interesting spin off from this is that you no longer crave unhealthy food. Instead, all you want is good, wholesome, nutritious food. Your body comes alive.

It's the unhealthy foods which make you fat and unhealthy. And keeps you dull, unable to realise that you need real food.

Sadly, there is little real health education about today and even less proper nutritional education. Most people have been taught to eat all the wrong foods. You have been taught that the wrong foods are healthy, whereas the reverse is true.

Even doctors are not trained in nutrition. Yet most people feel they should go to their doctor for advice on nutrition. Most have as much information as you do.

There are many diets and dietary fads currently available, marketed by people who have little nutritional knowledge. Many do allow you to lose weight, sometimes quite rapidly. But the majority of them are unhealthy. This means that the weight loss cannot last. This means your health is likely to suffer.

When you make a conscious effect to understand that only in healthy eating can your body make permanent changes to a healthy weight. Healthy eating for weight loss means you can eat as much of you want of the right foods, and still lose weight.

Download your free report on tips of how to lose weight without dieting, by clicking on the link below.

For your free report on how to improve your health as well as your weight, click on Healthy Eating and Weight Loss

Article Source: http://EzineArticles.com/?expert=Madeleine_Innocent

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Healthy Weight Loss Is A Partnership Of Exercise And Diet

 

Diet and exercise is a bit like a balance sheet for you body with diet accounting for calories coming in and exercise for those going out. For a healthy weight loss, you must eat fewer calories than your body uses. Eat more than it requires and the extras will be stored as excess body fat.

Because one pound of fat is about 3,500 calories, it takes one week of eating 500 fewer calories per day (500 x 7 = 3,500) to lose that pound. Alternatively it can be shed by "burning off" an extra 3,500 calories through increased exercise and activity.

The best way to lose and keep off weight is by combining increased activity with lower calorie consumption. Cutting 250 from your daily diet and burning off another 250 through exercise adds up to the daily target required to achieve that pound per week weight loss goal.

How to make the diet and exercise partnership work for you:

Learn to love the right foods: Instead of getting your enjoyment from desserts, fry-ups, fast foods and the like, learn to enjoy healthy meals that are low in sugar and fat but high in taste and nutrition. Pick your top five favourites and always have them available as part of your healthy weight loss diet.

Set achievable goals: Because healthy weight loss takes time it can sometimes be tough to stick with your weight loss programme. Setting and achieving small goals is a great way to keep motivated. Start with a modest target of losing a few pounds each week or month. When you hit these, your confidence will rocket and you’ll be ready for the next challenge. Before you know it, you’ll reach your ideal weight.

Get excited about exercise: Make it easier to stick with your weight loss programme by choosing an exercise you enjoy. Set yourself targets. If you’re a swimmer, push for those extra lengths. If you walk or run, use a smart phone app to track your progress. If you’re struggling for motivation, consider exercising with a friend or in a group.

Enjoy the occasional treat: Don’t depress yourself with the thought that you can never again eat a favourite food such as pizza, chocolate or chips. Learn to enjoy them in moderation and you won’t need to completely give them up. Through regular exercise and a nutritious weight loss diet, your body’s balance sheet should soon be healthy enough for you to afford it. So celebrate special occasions with a favourite treat. Just don’t make a habit of it!

Change your lifestyle: If you take the attitude that a weight loss diet and exercise plan are only required until such time as you reach your ideal weight, it’s likely you will eventually pile the pounds on again. But if you learn to enjoy exercise and good food as part your new lifestyle routine, and overcome the emotional eating habits at the root of your previous behaviour, you will soon accomplish your goals far more easily than you ever thought possible.

read more about  Healthy nutrition

Continue Reading...