How Important is Calcium?
We all need Calcium. You need to consume plenty of calcium every day whether you are young or old because it is essential for your health.
Calcium is an important nutrient that everyone needs. It can help adults’ battle osteoporosis and help kids’ bones grow strong. Calcium can help control blood pressure and help the function of your nervous system.
Calcium from dairy products:
If you eat a lot of dairy foods you probably get a good amount of calcium from your diet. Most milk products have a fair amount of calcium, and milk itself is one of the best sources. Yogurt, cheese and ice cream also provide a great deal of calcium.
Three to four servings of dairy products every day will give you enough calcium. A cup of milk or bowl of cereal, two servings of cheese, and a yogurt will give you your body the calcium it needs.
Calcium from non-dairy sources:
Many people do not consume enough calcium through dairy products. Some people are lactose intolerant or allergic to milk, others are vegans, and some people just don’t like dairy products. Therefore it can be more difficult – though not impossible – to get your daily recommended amount of calcium if you avoid dairy altogether.
Salmon and canned sardines provide as much calcium as most dairy products. These sources of calcium would work well for many of the people mentioned before, except for vegans.
Tofu along with vegetables such as broccoli, peas, brussel sprouts, turnips, collard greens, and kale are all excellent choices for anyone seeking calcium from non-dairy sources.
If none of the options above appeal to you, there are still other ways to get calcium in your diet. Almonds and sesame seeds provide calcium. Many different foods are also fortified with calcium in order to make it easier for consumers to get enough of it. Some of these foods include cereal, orange juice, bread, and various drink mixes. If you drink soy milk, some brands have added calcium as well.
People that do not get sufficient calcium through diet alone are often advised to take calcium supplements.
Children and teenagers need higher amounts of calcium than adults, so this is especially true for them. If you are using a multivitamin, it is crucial that you read the label to find out how much calcium it contains. Many multivitamins do not contain adequate amounts of calcium, so a separate supplement may be needed.
Much of the population today does not consume enough calcium in their diets. This can and will lead to bone loss as well as other problems. Even if you do not like milk or other dairy products, it is still entirely possible to consume enough calcium. Calcium can do great things for your health, whether you obtain it from food sources or supplements.
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Worst Diet Foods
You’ve come to terms with yourself and decided that you need to go on a diet. Remember that the purpse of dieting should NOT be just to lose some weight (unless you only have 5 to 10 pounds to shed, and even then there is a “bigger picture”). More importantly to change your eating habits and create a happier, HEALTHIER you!
The food you consume is used by your body like the gas you put in your car. Would you knowingly pour muddy gasoline in your gas tank instead of clean gasoline?
Probably not…unless you’re doing some sort of strange experiment and don’t care about your car. So why not take the same care when putting fuel into your body?
You can always replace a car, you can’t replace your body! It is important to read the labels of the food you intend to eat, steer clear of foods that are high in saturated fat, sodium, transfat, and of course sugar.
The following are the worst five foods that you can put into your body. These foods may halt your weight loss and promote weight gain. They are always unhealthy choices.
1. FRIED FOODS This should truly come as no surprise, but fried foods are bad for you! These foods are cooked in heated, overcooked oils and dripping with grease.
Would you pour a gallon of grease down your sink drain? I didn’t think so…so why would you put that into your body?
Don’t get me wrong, we’re almost all gulty of eating these foods because they taste great and they’re usually convenient, but that is exactly why the percentage of obese children grow each day. We teach our children by what we do. They learn their eating habbits from us.
One of the most popular fried foods is french fries. They are high in fat and salt and dangerously harmful to your body. However, since french fries and other fried foods have come to be “comfort foods” for most of us, don’t expect to never eat them again. Just be more mindful of what you order (as these are usually grabbed on the go from fast food chains or restaurants) or what you cook yourself.
2. POTATO CHIPS Again, it is pretty common knowledge that potato chips are bad for you. They are the main snack food most of us grab while we’re sitting on the couch watching tv, or at a barbeque.
Most snack foods are extremely high in saturated fat. It’s a better idea to grab a piece of fruit instead. If you are a huge potato chip eater, snack on baked chips instead. At very least cut down on your intake of chips. If you eat them less and less, little by little, eventually you won’t even miss them at all. Just believe in yourself that YOU CAN DO IT!
3. BUTTER AND CHEESE Both butter and cheese top many of our favorite foods and neither is particularly healthy. In fact, both are bad for your health and your waist-line. They have extremely high levels of saturated fat and will clog your arteries along with causing weightgain. If you must have cheese, you can always use low-fat cheese but you should try to use as little as possible.
4. DONUTS This is one of my personal weaknesses but I have changed my outlook on snacking. Donuts can be fried or processed but either way they’re bad. Donuts pack tons of calories and sugar but no real substance and certainly no nutritional value.
5. SODA POP Carbonated drinks are bad for us! Another piece of common knowledge. Don’t fool yourself into believing that diet sodas or zero calorie sodas are okay because none of them are good for you. If you absolutely HAVE to have a soda, try to limit yourself to one a day. That is still not recommended but it’s much better than having three or four. Teach yourself to enjoy that one a day and drink water or 100% real fruit juice the rest of the time (keep in mind you don’t get all of the nutrients and goodness from juice as you do from a real piece of fruit). Soda is crammed full with sugar and chemicals that your body just does not need.
The bottom line is to be informed of what you are putting into your body. The better you eat the better you will feel. It may take a while for you to get used to eating better, but your body will thank you later. Just like anything else, your body is used to what you put into it day in and day out.
Eating habits including the caloric intake and quality (or lack there of) of food you subject your body to every day is what your body is used to getting…so give yourself a few days to “detox” from these unhealthy foods. It will get easier day by day. Remember you are what you eat.
The cravings will get easier to deal with and dissipitate once you get your body used to eating healthier more nutritional foods. This doesn’t mean that you can’t have a “sweet” snack or a small helping of potato chips once in a while, it just means you should limit yourself on how much of these bad foods you will allow yourself to consume.
By Staff Writer Amy Cravin
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Pomegranates for Your Health
Benefits of the Amazing Pomegranate
Many of us have heard of the pomegranate. It has been written about in famous literature and even in mythology.
The problem is that far fewer people have ever eaten pomegranate or even seen it.
Pomegranate has tons of wonderful benefits that you should know about. Once you know everything it can do for you, you’ll probably find yourself eating or drinking pomegranate every day.
Benefits of the Pomegranate:
- Promotes heart health and proper circulation
- Contains three times the antioxidants of wine or green tea
- Helps reduce the risk of heart attack and stroke
- Been shown to lower levels of bad cholesterol and raise your good cholesterol levels
- Has been shown not only to stop hardening of artery walls and build-up of plaque – It has actually been shown to reverse these problems
The antioxidants in pomegranate give it power to help prevent and even treat cancer. While pomegranate has been indicated for breast and skin cancer, the most promising research is with prostate cancer in men.
Regular consumption of pomegranate juice can significantly lower PSA levels in the body. These chemicals are not only an indicator of your risk level for prostate cancer and other problems; they also indicate how well a man will respond to can treatment, radiation and chemotherapy.
In case this isn’t enough of a reason for you to start consuming more pomegranates, there are still more benefits from the amazing pomegranate!!
We already know it’s brimming with antioxidants. These powerful chemicals have been shown to reduce the affects of aging and prevent Alzheimer’s.
Pomegranate has also been shown in studies to prevent cartilage damage and protect babies from brain damage during birth.
While many of its uses have not been studied, pomegranate has traditionally been used to clear skin, reduce inflammation, and help with sore throats.
So, if this fruit is so wonderful, why don’t we see it to often?
Pomegranates have a short season and don’t keep well. It’s almost impossible to find fresh pomegranate out of season.
Many areas haven’t grown them until recently, and they had to be shipped from the Mediterranean.
Now you have several options for getting the benefits of pomegranate all year round.
You can find several brands of pomegranate juice in your local grocery store. My favorite is Just Pomegranate Juice.
If you’re not a big fan of the taste, you can also find pomegranate mixed with other familiar juices to give it a more pleasant flavor. Just make sure the product you get is 100% juice and doesn’t have added sugars and fillers.
You also can find pomegranates at certain times of the year. You can either skin and deseed them for freezing, or just throw them in the juicer and freeze it for later.
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Juice vs Vitamins and Supplements
Juice vs Vitamins and Supplements
When you enter a health food store, a regular grocery store or even your local Wal-Mart, you’re more than likely going to find one full aisle FULL of various vitamins and supplements
While these products may be helpful, they’re expensive!
They can be a hassle, and they’re just not the best way to get all the nutrients you need.
Vitamins and Supplements
What’s so bad about supplements?
Besides the hassle of taking a lot of pills every day there’s really nothing wrong with supplements. Remember that they were designed to supplement a good diet, not replace it.
Supplements may not be digested or completely absorbed. This means you don’t get all the benefits you’re supposed to. In my opinion the only reason you should be taking supplements is if you can’t get the nutrients through your food.
Fruit and Vegetbale Juice:
And YOU CAN get most of what you need from fruit and vegetable juices.
Choose the right variety of juices and you’ll be getting the appropriate amounts of nutrients from your juice. Different juices contain different vitamins in varying concentrations.
Here’s a list of the vitamins and minerals contained in popular fruit juices:
- Orange: Vitamin C, Most B vitamins, potassium, folate, and thiamin
- Grape: Potassium, manganese, is rich in antioxidants
- Pink Grapefruit: Vitamins C and A.
To stay really healthy with supplements drink vegetable juices
These juices are great for you and don’t have the high sugar content that fruit juices do. If you’ve avoided vegetable juice in the past because you don’t like the taste, try masking the flavor by adding some fruit.
Power veggies that contain the most vitamins and minerals:
- Spinach: Thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate, vitamin C, Vitamin K, potassium, calcium, magnesium, iron, and zinc
- Beets: Calcium, sulfur, iron, potassium, choline, beta-carotene, and vitamin C. (Be sure to mix this one with another juice)
- Broccoli: Thiamin, vitamin C, beta-carotene, calcium, sulfur, and potassium. It’s also high in fiber and protein
To get the MOST potential from your fruit and vegetable juices be sure they are 100% percent juice without preservatives and additives. You can do this by checking labels.
You might choose to make your own juice. If you make your own juice you’ll want a good quality juicer. Such as the Jack LaLanne’s JLPJ-B Power Juicer Juicing Machine. A good quality juicer can be a great investment and you may not need to bother with supplements or vitamins again.!
Then all you have to do is throw whole fruits and veggies in the juicer – which will take out all the solids. You’ll get a juice with greater nutritional value.
You might choose to make fruit and vegetable smoothies. Amazing Smoothies has some GREAT recipes. This is also a great way to get the essential vitamins and nutrients your body needs. And all from fruit and vegetables!
Remember, the best delivery system for vitamins and nutrients is the natural one. Great taste and easily consumed. Start drinking fruit and vegetable juices today!
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B12 For Rapid Weight Loss?
Have you heard claims of B12 shots for rapid weight loss?
Have you heard scientists say that there’s no proof B12 helps you lose weight?
So what’s the truth?
What is B12 and does it really help you lose weight?
B12 is a nutrient we naturally get in our diets. It is vital for out body to function normally.
A B12 deficiency can have serious effects on your body. Would you make a cake a purposely leave out the flour, sugar, or baking soda?
Of course not! When you leave an important ingredient out, the cake doesn’t look or taste right.
Your body is the same way. If you’re lacking an important nutrient like B12, your body just doesn’t work right.
By adding this vital nutrient to your system, you’re letting your body operate more effectively and efficiently.
This improves your overall health and helps you lose weight.
B12 gives you a great energy boost. While this may not take off the pounds in itself, it can get you up and moving.
Many people don’t exercise because they’re just too tired at the end of a long day. With this extra energy, you can go to the gym or even just take a walk around the block. Plus, if you find your energy level dragging between shots, you can get more B12 in your diet to keep yourself going.
B12 boosts your metabolism. This means that you digest your food faster and burn more calories just by sitting there.
The more calories you burn, the fewer calories you store as fat. Plus, if you increase your exercise level, you’ll boost your metabolism even more!
If you’ve looked into B12 shots, you’ve probably noticed they’re a bit pricey; usually about $65 a piece. As I mentioned earlier, we all have B12 in our system that come from the food we eat.
While getting shots may be a bit more potent, you can get more B12 into your system by adding it into your diet. Don’t try pills, they don’t work as well.
Eat more foods that are rich in B12.
Some suggestions for food high in B12 include: clams, liver, trout, and salmon. You can also find foods, such as breakfast cereal that have been fortified with B12 and other vitamins and minerals.
There are many arguments for and against B12.
There are scientists who will claim that there’s no proof of its effectiveness, but what about the thousands of people who say they’ve lost weight?
The key to losing weight is that there’s no magical shot or pill, you have to work at it.
However, combined with diet and exercise, B12 could be the boost your system needs to finally take those extra pounds off.
(Note that it has been proven B12 helps you to keep from gaining weight.)
By Staff Writer Amy Cravin
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Quick On-the-Go Breakfast Ideas
You know you need to eat breakfast. Here’s some healthy quick breakfast ideas to get you started. Be creative, remember you can eat anything for breakfast.
Breakfast is just simply the first meal of the day. There’s no iron-clad rule that says you have to eat so called “Breakfast Foods.”
Some people like fish, tuna, pork chops, soup etc first thing in the morning. The main key to remember is to Eat What You Like.
We’ve listed several breakfast ideas on this page. Be creative and I’m sure you’ll think of several more!
Grab and Go Breakfast Ideas:
* Fresh Fruit
* Breakfast Bar
* Whole Grain Muffin
* Trail Mix of nuts, dried fruits, pretzel, crackers and dry cereal
* Energy bar – with 10 grams of protein and at least 3 grams of fiber
* Granola Bar
* String Cheese and a piece of fruit
* String Cheese with some whole wheat crackers
* Hard boiled eggs
* 2 ounces cubed cheddar cheese, ¼ cup nuts and an apple
* Whole wheat crackers with sliced cheese and ham
Remember to read labels on prepackaged muffins, cereal bars etc. They are not all created equal. Look for items that are low in fat and sugar, high in fiber and protein.
Some popular breakfast items are loaded with sugar and will not give you the nutrition you need.
When you are brainstorming your own breakfast ideas, be sure to keep nutrition in mind. And when you’re shopping – be sure to read labels.
Five Minutes or Less Preparation Breakfast Ideas:
You can find five minutes a morning can’t you?
After it’s prepared you can eat it on the go. The following breakfast ideas just might become your favorites.
* Bagel with light cream cheese
* Toast with Peanut Butter
* Toasted whole grain waffle, spread with peanut butter
* Ham and cheese sandwich
* Peanut butter and jelly sandwich
* Toasted Cheese Sandwich
* Carnation Instant Breakfast
* Celery sticks topped with peanut butter
* Apple Slices with peanut butter
* Pita Pocket filled with cottage cheese and fruit
* Broil a bagel topped with ham and cheese
* Whole wheat crackers topped with peanut butter and a piece of fruit
* Whole wheat crackers topped with cottage cheese and a dab of jam
* Cheese toast – Cover sliced French bread with Monterey Jack cheese. Brown in toaster oven.
* Raisin toast spread with peanut butter, a banana and milk
* Cereal – Fill a baggie with your favorite cereal to munch on while going to work. Bring a long a glass of milk in a to-go cup. (Choose high fiber, low sugar cereals such as Kashi GoLean Crunch, Raisin Bran, Multi-Bran Chex, Spoon Size Wheat “N” Bran, All Bran, Fiber One, etc)
* Quesadilla – Place shredded cheese on a tortilla, fold in half and microwave for 30 to 60 seconds
* Egg Burrito – Scramble eggs or egg whites in microwave. Put on whole grain tortilla. Add some salsa or veggies
* Banana Roll – Crush cold cereal in a baggie. Add whole banana or bite size banana slices. Shake the bag to coat the banana. Take a long some milk in a to go cup
* Smoothies – Try these delicious recipes . .
Make the night before breakfast ideas:
* Fruit Salad – Mix all your favorite fruits together
* Breakfast Burrito – Make ahead burritos with eggs, sausage, ham, and hash browns etc. You can make up a bunch of these over the week-end and freeze. Will last up to 3 months in freezer.
* Bean Burrito – Beans are high in protein and fiber. They make a healthy breakfast. Wrap in a whole wheat tortilla with some shredded cheese.
* Pizza Muffin – Top an English muffin with pizza sauce, mozzarella cheese, fresh tomatoes, mushrooms, etc In the morning pop in the microwave for a minute for a hot tasty breakfast. * Bake low –fat muffins. These can also be frozen and make a great “on the go” breakfast.
* Overnight Oatmeal – Pour ½ cup of oatmeal into a Tupperware container, cover with low fat milk. Add raisins, nuts and/or fresh fruit. Refrigerate overnight. In the morning grab it and go.
* Breakfast Wrap – Place lean protein such as turkey, cheese, peanut butter and banana in a whole wheat tortilla and roll.
* Breakfast Quiche
* Breakfast Caserole
* Huevos Rancheros Ranidos – Slice up hard boiled eggs and roll it in a whole wheat tortilla. Add Canadian bacon, lean ham, cheese, vegetables, and/or salsa
* Pita Pocket – Fill a pita pocket with leftover meat or chicken, eggs, cheese, etc. Think protein
* Pita Pocket – grill cheese and tomato in whole wheat pita. It tastes as good cold as it does hot. So either grab it cold and go, or place in microwave for 30 – 60 seconds
* Granola – Mix 2 cups rolled oats, 1 cup dried fruits and seeds and a little brown sugar. Toast 5 minutes in a warm oven. Store in an airtight container, like Tupperware . By making your own you’re controlling how much sugar and fat you’re eating
* Blob – Mix ½ cup peanut butter, ¼ cup nonfat dry milk, 3 cups crushed flake cereal (high fiber, no sugar), and 2 tablespoons of honey. Form into large balls. Cover with plastic wrap and refrigerate.
Eat At Your Desk – Breakfast Ideas:
* Cottage cheese mixed with fruit
* Yogurt – add crushed cereal or granola
* Pancake topped with peanut butter
* Instant oatmeal, add nuts, raisins and/or fresh fruit
* Brown rice topped with honey, raisins, and cinnamon. (make the night before)
Fast Food Breakfast Ideas:
If you need to eat breakfast at a fast food restaurant here’s a list of your best bets:
* Arby’s Sausage Biscuit (390 calories)
* Burger King, Croissan’wich, w/Egg and Cheese (300 calories)
* Burger King, Croissan’wich w/Sausage and Cheese (370 calories)
* Burger King, Croissan’wich w/Sausage, Egg and Cheese (470 calories)
* Burger King, Croissanwich w/Ham, Egg and Cheese (340 calories)
* Burger King, Croissanwich w/Bacon, Egg and Cheese (340 calories)
* Carl’s Jr. Breakfast Quesadilla (390 calories)
* Carl’s Jr. Sourdough Breakfast Sandwich (410 calories)
* Del Taco Breakfast burrito
* Jack in the Box Breakfast Jack
* Jack in the Box Breakfast Jack (290 calories)
* McDonalds Egg McMuffin (300 calories)
* McDonalds Fruit ‘n Yogurt Parfait with granola (380 calories)
* McDonalds Fruit ‘n Yogurt Parfait with out granola (280 calories)
* McDonalds Fruit and Walnut salad (310 calories)
* Starbucks 12 Grain bran Muffin (360 calories)
* Starbucks Low fat Oat Fruit Sconce (300 calories)
* Subways Vegetable and Egg Wrap (155 calories)
* Wendy’s Yogurt with Granola (250 calories)
Remember, just because the fast food items may not have many calories, most are loaded with fat.
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Transfat Whats the Big Deal?
In the US the news has been buzzing about Trans Fats …
More precisely everyone’s asking should there be laws enforcing restaurants (including fast food) to ban or list foods containing transfats. New York City recently passed a ban on transfat effective July 2008. Other cities are looking to follow.
So what does this have to do with you and your weight loss program? First off let me say there is no scientific proof that Trans fat has anything more or less to do with your weight than other fats.But don’t you want to be healthy???Not just skinny.Your daily fat intake should not exceed 30% of your caloric intake. If you’re eating a 2000 calorie diet then your fat intake should be less than 67 grams.
Trans fat has been linked to heat disease, certain cancers including breast cancer, diabetes, obesity, immune dysfunction and low birth weights in babies.
You’ve more than likely heard about “Good Fats” and “Bad Fats” most of your life.
What are they and where do Trans Fats fit in?
Unsaturated fats are the “Good Fats”. They are derived from plants. Unsaturated fats will help keep your cholesterol in check. These include both monounsaturated and polyunsaturated.
Monounsaturated fats include olive oil, canola oil, and peanut oil (some studies indicate these are the healthiest of all fats). It’s also found in olives, nuts and avocados.
Polyunsaturated fats include safflower oil, sunflower seeds, sunflower oil, sesame, cottonseed and corn oil.
Saturated fats are the “Bad Fats”. They are generally derived from animal products. These fats are associated with heart disease and arteriosclerosis (thickening and hardening of the arteries).
Foods containing saturated fats include meat, poultry and dairy products. Don’t cut these out of your diet. – Just eat them in moderation.
Transfat is a man made substance. It is not essential or beneficial to our health. They should be avoided when possible.
It is created by a hydrogenation process … Simply stated its turning liquid oils into a solid fat. Partial hydrogenation of fats and oils result in a mixture of fatty acids.
Companies began using transfat because it increases the shelf life of products.
It was first commercialized in 1911 as Crisco.
Foods that may contain trans fats include vegetable shortening, some margarines, deep fried foods, fried chicken, French fries, crackers, chips, cookies, doughnuts, pastry, , breads, salad dressings, pancake mixes, hot chocolate, energy and protein bars, commercially baked products and fast foods.
A lot of prepackaged shelf stable diet products also contain transfat.
Small quantities of Trans fat occur naturally in meat and dairy products. These natural Trans fats are believed to be healthier than their man made counterpart. The majority of Trans fats consumed comes from man made Trans fats.
Effective January 1, 2006 all nutrition labels in US must list Trans fats. This means that Trans fat will not be lurking in the shadows of the foods we eat. It’s up to us to read labels and pay attention to what we are eating.
Something to think about …. The FDA estimates the average American eats 4.7 pounds of Trans fats each year. Picture a 5 pound bag of potatoes. Can you imagine eating that much fat? Having it clog your arteries and such. Yuck.
Bottom Line:
You can’t and shouldn’t eliminate fat from your diet. It is essential to your overall health and well-bing. But you can start making smarter choices about what you put into your body.
Choose the good Unsaturated Fats most of the time. These are better for you and helps to lower bad cholesterol.
Learn to read labels. Remember if the label lists hydrogenated or partially hydrogenated it has trans fat in it.
Limit your fat intake to 30% or less of your total daily caloric intake.
Looking for a healthy nutritious weight loss program?
Eat to beat heart disease at eDiets.com
Check out FDAs Information to Consumers regarding transfats.
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High Antioxidant Foods and Supplements
Antioxidants are essential to any diet. They not only keep us healthy and functioning properly, the may also prevent cancer and aging.
So, if you’ve decided you need more of these wonderful nutrients, you’re probably wondering “where can I find them?”
I’ve put together a list of foods and supplements that will help you get all the antioxidants you need to live a happy, healthy life.
The best delivery of antioxidants is through the food you eat (rather than taking supplements).
A recent study determined the following foods are highest in antixoidants:
Beans
You’ve probably always known that beans were good for you, but you may not have known that they are one of the best food sources around for antioxidants.
Beans that provide the most antioxidants are small red beans, red kidney beans, black beans, and pinto beans. Small Red beans were actually found to be the best antioxidant source of any food!
Fresh Fruits
We all know apples are good for us, but what about blueberries, cranberries, blackberries, raspberries, strawberries, cherries, and plums?
These are all tasty ways to get your antioxidants. If you’re still partial to apples, stick to red delicious, granny smith, and gala apples. They have more antioxidants than other varieties.
Artichoke
While some people cringe at the thought of eating an artichoke heart, they might be more inclined to chow down when they find out they’re one of the top ten best sources of antioxidants.
If you don’t eat enough of these foods, you can always get antioxidants from supplements.
When purchasing supplements look closely at the labels. The best supplements come from natural sources and are not artificially manufactured.
The best supplements for antioxidant properties are: Vitamin C, Vitamin E, selenium, carotenes, copper, and zinc.
When buying supplements look for one that contains all the vitamins and mineral listed above. Some studies show that these “Multi-Vitamin” pills are safer and more effective delivery system for antioxidants. You’ll save money too! It’s less expenisve to purchase 1 bottle of supplements vs 6 or more.
The next time you’re at the grocery store – Be Good to Yourself. Take the time needed to find the perfect multivitamin for you.
In addition to the foods listed above, those that contain the vitamins and minerals listed as supplements can also be eaten to increase you antioxidant intake if you don’t want to use supplements. Try eating an orange for vitamin C or having a carrots as a source of beta carotene.
By taking supplements or making diet changes, you can drastically increase your antioxidant intake and improve your health and quality of life.
One of the easiest and ways to get your daily antioxidants is to make Delicious Mouth Watering Smoothies with fresh fruits.
Be sure to talk to your doctor before taking supplements! As they may interfere with other medications or health conditions you might have.
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Just One Bite
I woke up this morning energetic and ready to face the day. I knew that I would have no problem staying on my weight loss program. I can handle any obstacle that comes my way!
I cooked the kids bacon and eggs for breakfast. I had an egg white omelette with a slice of toast, no butter. As I was clearing the table I noticed my daughter left ½ slice of bacon on her plate …
I thought “What a waste! It’s just one bite, I might as well eat it. One bite won’t hurt my diet.” It tasted so good …
I didn’t write it down – because it was just one bite.
Later that morning I noticed my son left ½ his cookie on the counter.
I thought “What a waste! It’s just one bite, I might as well eat it. One bite won’t hurt my diet.” I devoured the sweet taste …
I didn’t write it down – after-all it was only 1 bite.
After lunch I noticed my son had left ¼ of his peanut butter and jelly sandwich on his plate.
I thought “What a waste! It’s just one bite, I might as well eat it. One bite won’t hurt my diet.” It’d been so long since I had the rich creamy taste of peanut butter in my mouth …
I didn’t write it down – after-all it was only 1 bite.
A little later in the day I passed my husbands candy dish in the den. I thought a handful of M&Ms wouldn’t hurt my diet … “It’s just one bite.”
I didn’t write it down – after-all it was only 1 bite.
I was cooking a good evening meal, baked chicken that we all could enjoy, lots of vegetables and fried potatoes for my husband and kids. I tasted the potatoes 3 or 4 times …
I didn’t write it down – after-all it was only 1 bite and I only tasted – it’s not like I ate a whole serving.
Later that evening when the kids were asleep, I sat down by my husband while he was watching TV and eating a bag of chips. He offered me one, and I took it – what would it hurt, it was only 1 bite …
As I lay down to go to sleep. I was so proud of myself. I had stayed on my diet plan all day. I drank my water, I wrote down all my meals. I knew that I was sure to lose a pound a two by the end of the week.
Every day was about the same … I’d have one bite of this and one bite of that … And oh to my shock I gained a pound that week!!!
How’d this happen? I stayed on plan, I logged all my meals and snacks, I drank all my water …. I just don’t understand it must be in my genetics I’m just doomed to be fat!
In the above scenario “Just one little bite” added up to 360 calories … (Bacon, 20 calories; cookie, 25 calories; PB sandwich, 100 calories; M and Ms, 100 calories; Potatoes, 100 calories; 1 chip, 15 calories.)
As you can see a nibble here and a nibble there can really add up. Remember calories do count on every single weight loss plan there is. So think before you take “Just One Bite”.
You might not think 360 calories is a lot – but it equals ONE POUND every TEN Days.
When losing weight it’s essential that you write dow every bite of food you put into your mounth. You are only cheating yourself if you don’t.
The Online Diet Tracker at Dietwatch is the Winner of Forbes Best of Web Award. It counts calories, carbs, and exercise! They make it sooo easy to track your food intake!
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Best Foods For a Healthy Life
The following foods not only help your body to lose weight but also increase your overall health, which is why they are wise choices for you all of the time, not only when you are on a diet. Some of these should come as no surprise, yet others may be news to you as they were to me.
Best Foods for a Healthy Life:
Fruits
If your craving something sweet, choose fruit. It’s natures candy and just might satisfy your sweet tooth. Choose a variety of fruits in an array of colors. Also choose all varieties of fruit.
Citrus fruits should be consumed daily as they are high in vitamin C. They also burn fat and naturally lower cholesterol.
Berries are thought to be the healthiest of fruits. They are loaded with antioxidants and fiber. They are great by themselves or mixed into a fruit salad or smoothie.
Vegetables
This should be a no brainer. Vegetables provide nutrients that our bodies need to survive. You should be eating 5 or more servings per day. Don’t forget about spinach. 2 cups of chopped raw spinach has only 13 calories and is loaded with vitamins, folic acid, beta-carotene, protein, and lutein (a potent anti-oxidant.)
Whole Grains
Whole grain breads and cereals provide you with complex carbs and healthy fiber. It is important for your body to have both to work right. To maintain a healthy, balanced diet, about 50 percent of your caloric intake should come from carbohydrates (remember there are good carbs and bad carbs).
Olive Oil
We need some fat, experts say one third of your calories should be from fat, because (healthy) fat gives you energy, helps with tissue repair, and transports Vitamins A, D, E and K around your body.
Olive Oil is a monounsaturated fat. It’s healthier to use than low-fat salad dressings and cooking oil…but remember a little goes a long way.
Nuts and Seeds
Another form of healthy fat …. Nuts and seeds (the ones without added salt and oil) provide protein, healthy fats, fiber, minerals and vitamins.
Peanut Butter
Peanut Butter is one of those controversial foods yet if you choose one that’s natural and sugar-free with no added oil it can be as beneficial as plain nuts. It’s a great snack addition to curb cravings and tide you over between meals, especially if you add it to something like celery sticks.
Garlic
Garlic has a protective quality that helps reduce fatty deposits. It also acts as a natural antibiotic, boosting our immune systems and lowering blood pressure and cholesterol.
Beans and Legumes
Beans and legumes help you feel full for a longer period of time. They are also an extremely healthy source of protein, fiber, iron and folate.
Soybeans
Soybeans contain lecithin which helps prevent fat from forming and also helps to break down fatty deposits. Eat soybeans a couple of times a week to help your body fight and block fat from forming and building up.
Lean Meat
Our bodies need protein and one of the best sources for protein comes from meat (not that there aren’t other sources if you decide meat isn’t right for you). You should try to stay away from high fat meats.
Fish
Fish is low in fat, high in protein and also contains omega 3 fatty acids. Omega 3 is one of the main building blocks in our cells and helps to lower blood pressure. Replacing other meats with fish will not only save on calories but also helps to heal the damages done to your cells from a poor diet. Many people don’t realize it is recommended that we eat fish at least three times per week.
Oats
Whole oats contain b-glucan that helps reduce the risk of coronary heart disease. They also contain soluble fiber, which helps lower cholesterol and stabilize blood sugar. Oatmeal is a great breakfast option as it is a great source for fiber and complex carbohydrates.
Low Fat Dairy
Calcium is an important part of our diets for strong, healthy bones. You can find great amounts of calcium and protein in dairy products, but of course we can do without the saturated fat that also comes in “regular” dairy products.
Low-fat milk and cheese contains all of the same calcium and protein without all of the saturated fat. Check low-fat salad dressing labels to make sure they don’t have added sugar.
Eggs
Eggs are vitamin packed and rich in protein. They are also extremely easy to prepare-just be careful what you put on them or in them. Hard-boiled is the healthiest form.
All of these foods contain many of the vitamins and nutrients that we need to keep our bodies performing in tip-top shape while also helping us to lose weight.
Eat a variety of different foods and in different combinations so your body gets all of the benefits from each type of food that you consume. For example: If you eat a banana and an apple each day, but no other fruits, you won’t reap the benefits of berries or citrus fruits. Also, you may grow tired of the taste which could lead you to stop eating the fruits all together or increase the chances of you binging on other sweet foods.
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