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Monday, December 6, 2010
"How To Make Quick, Easy To Prepare Healthy Recipes That Your Kids Will Love To Eat"
Nutritious Eating is More Difficult Today than Ever Before
Once upon a time, stay-at-home mothers had the time and the focus to create three balanced meals a day, including nutritious side dishes. But in today's world, there are many more single-parent homes and families where both parents work.
Meanwhile, children are also busier than ever before, with more homework, more after-school activities, more rushing from here to there. In today's hectic world, who has time to cook, especially when it is far easier to fall into the trap of picking up a quick meal at a fast-food restaurant or pizza joint on the way home.
"Healthy Eating for Kids" was written with the busy family in mind. Most recipes can be prepared in 15 minutes or less, which is less time than you might spend waiting in line for a hamburger and fries.
The recipes in "Healthy Eating" also come in kid-sized portions. If your child is a picky eater and refuses to eat the dinner that you are preparing for the rest of the family, you will be able to whip up a healthy alternative in minutes. On the other hand, if you would like to make a "Healthy Eating" recipe for the whole family, it is simple to do, since it is far easier to multiply the recipe than it is to sort out the portions for just one person.
Recipe List
Snacks
- Happy Face Snack
- Fruity Yogurt
- Ants on a Log
- Trail Mix and Match
- Fruity Kabobs
- Crunchy Veggies with Yogurt Dip
- Veggie Boats
- Cottage Cheese with Grapes
- Applesauce with Cinammon Tortilla Dippers
- Edible Forest
- Walk the Plank Dip
Drinks
- Fruity Lemonade Zing
- Banana Milkshake
- Citrus Sunrise
- Hulk Juice
- Berry Blaste
- Wicked Stepmother’s Black Apple Juice
- Homemade Ginger Ale
- Lemon Tea Tingler
- Hot Spiced Milk
- Vanilla Melon Ice
- Peach Kiss
- Choco-Peanut Butter Shake
Lunch at Home
- Bacon and Egg Salad
- Tortilla Pizzas
- Veggie Cottage Cheese Scramble
- Stuffed Mushrooms
- Tuna Tacos
- BLT Zucchini Boats
- Open-Faced Quesadillas
- Black Bean Enchiladas
- Crabby Open Melt
- Easy Beef Salad
- Taco Stuffed Potatoes
Packed School Lunches
- Peanut Butter and Apple Wrap
- Tuna Fish in Pita Pockets
- Hawaii Sandwich
- Oriental Chicken Bites
- Gobble Gobble
- Robin Hood Wrap
- Sweet Corn and Chicken Soup
- Apricot Chicken Bagel
- Broccoli Pasta Salad
- Bologna Wrap
- Tomato Bruschetta
Evening Meals at Home
- Sneaky Spaghetti Sauce
- Barbequed Chicken
- Pineapple Rice with Shrimp
- Walnut Chicken CousCous
- Squashed Mac-n-Cheese
- Colorful Stuffed Peppers
- Chicken and Cashew Stir Fry
- Ketchup and Jelly Meatballs
- Silver Chicken Treasure
- Grilled Portoburgers
- Asian Tuna Fish
Desserts
- Baked Vanilla Apples
- Simply Be-licious Sorbet
- Apple Mock Pie
- Pecan Honey Bites
- Lemon Berry Dreams
- Molasses-Spice Crackles
- Chocolate-Stuffed Strawberries
- Carrot Zucchini Muffins
- Peanut Butter Kisses
- Caramel Custard Cups
- Spicy Cinammon Oranges
- Pumpkin Mousse
More Detail Get Here
Sunday, October 24, 2010
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Friday, October 22, 2010
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Thursday, October 21, 2010
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Wednesday, October 20, 2010
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How to reduce your risk for Heart Disease the Natural Way
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Make A Healthy Body your Number One Priority
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Protein and Muscles
Protein has been the focal point of numerous discussions on how to formulate a better diet and body. The connection between intake of protein and the building of muscle mass has been well documented and reproduced countless times through a maze of publications and fitness outlets, but it also aids in the growth of bones, fingernails, and hair. Protein shakes consumed after workouts have been routinely touted as vital to helping your muscle getting the most out of each trek to the gym.
It can assist in weight loss since eating foods high in protein allow you to feel full afterward, keeping hunger subdued and subsequently authoring the cutting down on of periodic snacking. This could be viewed as a psychological benefit of sorts.
The low carbohydrate, high protein diet has been one plan that numerous health conscious Americans have glommed on to, and other fads have sprang up that claim to own a monopoly on the correct way to utilize protein in one's diet. Instead of getting into a dissection of which diets have and have not held their own, we think it would suffice to merely note that it is integral for your body to receive at least the minimum amount of protein. One of the main ways to grasp the importance of protein to our bodies can be to observe what happens in areas of the globe where a satisfactory amount of it is not consumed. While not prevalent in the United States and other developed nations, the problem of protein deficiency, or kwashiorkor, is a real problem in many poorer regions of the world.
It assists in tissue formation as well as the proper day to day function of your system, and various foods containing protein are broken into two categories known as "Complete" and "Incomplete" protein sources. These titles stem from whether or not particular foods provide all or just a handful of the essential amino acids your body requires. Amino acids which are essential, like tryptophan, are the type your body cannot make on its own and therefore must be by imparted by other means. Animal protein is considered "complete" since it contains all of the essential amino acids required by the body. Vegetable sources are "incomplete", meaning that the protein found in veggies does not contain the ten amino acids considered essential. This is why many vegetarians have a protein supplement for their diet since their means of acquiring it (non animal food sources) lack the entire amino acid roster. Eating over and beyond the recommended amount of protein has not been should to cause serious health defects in those who have done so.
Each gram of protein contains four calories, which is the same amount present in each gram of carbohydrate but less than half of the 9 per gram found in fat. The percentage of your diet that should be comprised of protein is 10 to 15% of daily calories (assuming the standard 2,000 calorie diet). Although it is higher for athletes and especially those seeking a substantial building of muscles, the typical Recommended Daily Allowance (RDA) for protein is between .4 and .7 grams per pound of body weight. So a 150 lb. individual needs between 60 and 105 grams of protein each day. It is made up of amino acid chains and its place in the realm of proper nutrition cannot be undervalued, and there are many ways to get it into your body whether it be consumed via drink or food form.
By now there is little doubt you are chomping at the bit to have the names of excellent protein sources unveiled. Certain foods provide your body with much more of this nutrient than others, and gaining some knowledge about which ones have the most will help you construct a diet that suits your protein goals. Egg whites and soy are good sources of protein, and, not surprisingly, meat is going to pack a huge punch when it comes to giving your body ample amounts of protein. Salmon will give you roughly 20 grams of protein per 100 grams of fish, and just one cup of milk will give you 8 grams. Not content to be outdone by a glass of milk, sirloin steak has 8 grams of protein per ounce. If you do the math, this shows that an 8 oz. steak is loaded with protein and a 16 oz. steak is an astronomically high protein source for one sitting.
The Diet Solution
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Monday, June 14, 2010
Watching TV can make you Fat
Watching TV can definitely make anyone fat. No, not just because it is a sedentary activity, but because the information most commercials are giving is extremely misleading and really confusing, to say the least.
Most people who know me, know I am not a TV watcher. Actually, I don’t even have cable at home (A rare thing these days, I know.) Very often, I have no idea which show is the “latest craze” and which commercials are all the rave.
Last week the TV did catch my attention. I was at my parent’s house and my mom had the TV on in the background. I was helping her cook and I nearly chopped my fingers off because I couldn’t believe what I was hearing!
“Eat Cheerios to lower your cholesterol.” “Three or more glasses of skim milk a day are a great way to lose weight”. Then it got ugly “Splenda is just like sugar and is great for kids”.
The worst of them all (the one where my mother had to nearly restrain me from attacking the TV “There is nothing wrong with High Fructose Corn Syrup. It comes from corn and can actually be good for you.” I nearly passed out.
I can see why people are totally confused about healthy eating. I can also see why obesity, heart disease and Type 2 diabetes are at an all time high in this country and in many others as well.
After I was done hyperventilating, I decided to first turn the TV off (because my heart just couldn’t take anymore) and then write this newsletter to clear up a few misconceptions.
1. Cheerios biggest claim to fame is that eating them will help you lower your cholesterol. I am here to tell you that eating processed grains, especially in the form of cereal can actually make your cholesterol go up! The cholesterol study done showed how soluble fiber can help the body eliminate bad cholesterol from the body. Cheerios has 1 gram of soluble fiber per serving. Woop-dee-doo. Big deal. I can get 2 grams of soluble fiber from an apple, 3 grams from broccoli and carrots, and more than 4 grams from kidney beans. (Beat that Cheerio Man). Honestly, I don’t think there are many foods in a box that are healthy at all. They have to be highly processed to stay shelf stable, many times loading them up with chemicals and fillers that are making us gain weight. My recommendation is ditch the cereal and pick up some wholesome natural foods like fruits and veggies. Natural grains like brown rice, millet and quinoa are 10x’s better than any boxed cereal.
2. Milk does a body bad! That’s really what the commercial should say. Ok, that is not entirely true. Conventional milk does a body bad. If you have read the Dairy chapter in The Diet Solution Program, you know my stance on milk: Organic is a must and Raw Milk is even better. If you didn’t read my article on milk, you can read it here:Healthy Eating and Weight Loss
3. Give Splenda to my children? Never! Splenda has not been out on the market long enough to show whether it is actually safe or not. Until then it is a public health experiment (No thanks, I don’t’ want to be your guinea pig). Being the organic chemistry nerd that I am, I know exactly how sugar is converted to Splenda. I will spare you the chem lesson but tell you that Splenda (or sucralose) is a synthetic compound stumbled upon in 1976 by scientists in Britain seeking a new pesticide formulation. Huh? Did you say pesticide? Yup. Many chemists believe this molecule resembles a pesticide much more than it resembles natural sugar. If this is still in debate, I will not be a test subject. I highly recommend you take yourself and your children out of this experiment as well. My tip: Stick to natural sweeteners like whole fruits, stevia and agave syrup and stay away from artificial sweeteners like Splenda, Equal and Sweet & Low.
I could probably go on and on. If I watched TV long enough (or if I actually purchased cable) I could probably find 10, 20, 100 more commercials that are giving us false info, all in the name of selling products.
Now, go shut the TV off will ya?
Read the Real Truth about Healthy Eating and Weight Loss and get started on your own fat loss and health goals right away.
Saturday, May 22, 2010
How to reduce your risk for Heart Disease the Natural Way
How to reduce your risk for Heart Disease the Natural Way
These days it’s difficult not to meet someone who is either suffering from heart disease, has had a heart attack or has been told they are at risk for heart disease. It’s just about as common as meeting someone with brown hair. Unfortunately, the media and even many well-meaning doctors are completely misinformed on how to tackle this growing epidemic. It’s the number one killer in the US and plaguing many other countries as well.
What are we to do?
The best plan of attack is to combat the risk factors the best we can.
Use the following 5 tips to get you started on a heart healthy plan:
1. Drop the smokes. Yes, smoking has been shown to be one of the biggest risk factors in heart disease, mainly because of all the toxic chemicals added to cigarettes (not that I’m recommending tobacco or anything.)
2. Walk, walk, walk. If finding time for a structured exercise program is just too much of a challenge right now, just start by walking. I have known many people who have strengthened their heart and reversed severe conditions by getting outside and walking. If you can, find a scenic route. There’s nothing more calming than the outdoors. (I highly recommend whistling and singing while you walk. It makes for happy thoughts.)
3. Calm down. By this I mean, don’t stress about the stuff you don’t have to. This is actually a very funny statement coming from me who used to stress about everything! Deadlines, laundry, work, family… you name it, I stressed about. Not until I realized that this would kill me no matter how healthy my food was did I drop the stress and pick up the laughter. Right now as I write this newsletter, I’ve got more things that need to get done today than are humanly possible. My reaction “Haha..better put my Superwoman shirt on”
4. Do not and I repeat, do not go on a low-fat diet. Your heart condition may get worse in your attempts. Drop the bad fats (like hydrogenated oil and the nasty oil in French fries and donuts) and start eating more healthy fats like coconut oil, olive oil, salmon, walnuts and whole organic eggs.
5. Do not be afraid to eat saturated fat. If read “The Truth About Saturated Fat” in The Diet Solution Program you know that eating saturated fats is not what is causing people to get heart disease. It is processed foods, sugars and an overabundance of refined carbohydrates that is making this country so sick. The whole saturated fats topic gets me so fired up, I even made a video to further inform you – check it out here:Even tackling each one of these tips one at a time will get you closer to a healthy heart and a lifetime of good health. Learn how to take control of your own healthy by using these Find Out Health Life Tips
And
Related Link Topic
1. Are Calories Good or Bad? Click Here
2. 3 Simple, Healthy Meal Plans You Can Start Right Now Click Here
3. Back To School Means Back To Health Click Here
4. Healthy Eating On A Budget Click Here
5. Is there such a thing as Cheap Organic Food? Click Here
The Diet Solution Health Recipes
Before This i have write some articale "The Diet Solution Health"and under that program they will provide some recipes for Diet here i will show to all some video and recipes been provide under that program enjoy make batter live
This is a delicious salad topper that you can make yourself.
Isabel’s Famous Salad Dressing
This is a delicious salad topper that you can make yourself.
Warm and Nutty Cinnamon Quinoa
Ingredients
1 cup coconut milk
1 cup water
1 cup organic quinoa, ( rinse quinoa before cooking)
2 cups fresh blueberries
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans or walnuts
Directions
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts.
2
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DSP Approved Shepherd’s Pie
Ingredients
1 1/2 lbs ground buffalo or turkey
1 onion chopped
1-2 cups vegetables – chopped carrots, corn, peas
1 1/2 – 2 lbs cauliflower
8 tablespoons butter (1 stick)
1/2 cup beef broth (use low sodium)
1 teaspoon Worcestershire sauce
Sea salt, pepper, other seasonings of choice
Directions
1. Steam cauliflower so you can mash it or put it in the blender so they resemble mashed potatoes.
2. While the cauliflower is cooking , melt 4 Tablespoons butter (1/2 a stick) in large frying pan.
3. Sauté onions in butter until tender over medium heat (10 mins). If you are adding vegetables, add them according to cooking time. Put any carrots in with the onions. Add corn or peas either at the end of the cooking of the onions, or after the meat has initially cooked.
4. Add ground buffalo or turkey and sauté until no longer pink. Add salt and pepper. Add worcesterchire sauce. Add half a cup of beef broth and cook, uncovered, over low heat for 10 minutes, adding more beef broth as necessary to keep moist.
5. Put cauliflower in the blender until they resemble mash potatoes with remainder of butter, season to taste.
6. Place beef and onions in baking dish. Distribute cauliflower on top. Rough up with a fork so that there are peaks that will brown nicely. You can use the fork to make some designs in the potatoes as well.
7. Cook in 400 degree oven until bubbling and brown (about 30 minutes). Broil for last few minutes if necessary to brown. Watch this carefully, as your cooking time will be less because you are using cauliflower.
Taco Seasoned Beef Low Carb Dinner
Here’s an “emergency” dinner solution my family absolutely loves. We sometimes even make it in non-emergency situations when we are feeling like a bit of “Mexican”.
Taco Seasoned Beef or Buffalo
1 pound ground grass fed Beef or Buffalo (both work great)
2 Tablespoons Do-it-Yourself Taco Seasoning
Do-it-Yourself Taco Seasoning Recipe (Great to make ahead of time and always keep on hand)
6 Tablespoons Chili Powder
2 Tablespoons Cumin
4 Tablespoon Paprika
3 Tablespoons Onion Powder
1 Tablespoon garlic powder
1 Teaspoon cayenne pepper (this makes it spicy. add more or less depending on how you like it)
(I know there are many stores that even carry ready-made taco seasoning. I have tried a few of these and some are tasty but I still prefer my easy to make, home-made version.)
Sautee the ground beef or buffalo in a large pan. I often don’t even need to add any oil as the natural fats in the meat help it cook without sticking. Make sure to stir and cut up the meat in small pieces with your spatula as it cooks. Once the meat is cooked through, add 2 Tbsp of the above Taco Seasoning (or Taco Seasoning of your choice.)
What can you do with this taco seasoned meat? I love to put it over a large salad of romaine lettuce, chopped tomatoes, cucumbers and celery and add salsa on top. My husband loves to put it on Sprouted Grain Tortillas, Spelt Tortillas or Rice Tortillas that we purchase at our local health food store. A good friend of mine uses large leaves of Romaine Lettuce and makes “Lettuce Taco Wraps”. If you have a bit of time, you can even add some fresh guacamole to your salad or wrap.
Oh, and did I mention this taco meat freezes and re-heats really well? You can make a big batch and freeze in smaller containers for later use.
Strawberry Shortcake
Ingredients
¼ cup sifted coconut flour
3 tablespoons butter, melted
3 eggs
3 tablespoons raw honey
¼ teaspoon Celtic Sea salt
¼ teaspoon vanilla
¼ teaspoon baking powder
Directions
Blend together butter, eggs, honey, salt and vanilla. Combine coconut flour with baking powder and whisk into batter until there are no lumps. Pour batter into greased muffin cups. Bake at 205 Degree C (400F) for 15 minutes. Serve topped with fresh strawberries and a little bit of whipped cream Makes 6 cakes.
No Mayo DSP Coleslaw
(makes 8 servings)
· 1 medium tomato, diced
· 1 teaspoon salt
· 1 teaspoon pepper
· 1 (16 ounce) package shredded coleslaw mix
· 1/4 cup lime juice
Place the tomato in a large bowl, and season with salt and pepper. Stir in the coleslaw mix and lime juice. Refrigerate for 10 minutes before serving.
Mini Vegetable Frittatas
- 8 large organic eggs
- ½ cup organic milk, preferably raw (I’m going to try and use coconut milk next time and see if that works since I don’t eat very much dairy, but I figured I would stick to the recipe exactly as it was written for the first time.)
- 1 Tbsp. butter
- 1 cup zucchini, diced
- 1 cup red pepper diced
- 1 cup sliced fresh mushrooms
- 1 leek diced
- ¼ cup fresh Italian flat leaf parsley, chopped finely
- 1 tsp. Celtic Sea Salt
- ½ tsp. black pepper
Preheat oven to 350 degrees F. Grease a large muffin tin with butter. Whisk eggs and milk together in a large missing bowl. Set aside.
Heat butter in a medium skillet or frying pan over medium heat. Place zucchini, red pepper, mushrooms and leek in a skillet and sauté until vegetables become soft, about 5 minutes. Remove from heat and stir in parsley, salt and pepper. Fold vegetables into egg mixture.
Fill muffin cups three-quarters of the way full with vegetable frittata batter. Bake 20 to 30 minutes until frittatas are set and browned on top.
Serve hot or let cool and store in the fridge for later.
Makes 8 to 10 mini vegetable frittatas.
Yummy!
Lentil Rice Soup
Prep Time: 20 Minutes
Cook Time: 7 Hours
Ready In: 7 Hours 20 Minutes
Servings: 11
Ingredients:2 cups dry lentils
2 cups uncooked long grain brown rice
1 cup chopped carrots
1/2 cup chopped celery
1/2 onion, chopped
1 cup vegetable broth
1 teaspoon garlic powder
1/2 teaspoon ground black pepper
1 tablespoon sea salt
1 cup sliced fresh mushrooms
8 cups water
Directions:
1. Place the lentils, rice, carrots, celery, onion, water, broth, garlic powder, ground black pepper and salt in a slow cooker.
2. Cover and cook on low setting for 7 to 8 hours. Stir in the mushrooms 1 hour before serving.
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Healthy French Toast
You’ll see that all of the ingredients below are Diet Solution approved and completely healthy. How does it taste? Absolutely delicious. And that has been verified by my husband, my in-laws, my parents and several friends that have stayed at our house and enjoyed our Saturday morning ritual with us.
French Toast a la The Diet Solution
Ingredients:
2 slices Sprouted Grain, Spelt or Rice bread (we’ve tried using all of them and they all work well)
2 whole eggs
1 TBSP butter
Maple Syrup or Apple Sauce (no sugar added)
Cinnamon to taste
Directions:
Scramble the 2 eggs in a bowl large enough to fit one slice of bread. Dip the bread and make sure it is coated generously with the egg mixture. Heat a pan (on low to medium) large enough for 1 or 2 slices of bread and add the butter. Once the butter is melted in the pan (if it begins to turn brown, you have the heat up too high) add the bread coated with the egg mixture. Cook the bread on each side for 3-4 minutes covered (I find that covering the pan cooks the egg more evenly but you can cook it uncovered as well). Serve with maple syrup (1 tsp per slice is more than enough) or topped with apple sauce and cinnamon (that’s how I like mine.)
Is this a cheat meal or a meal “off” of my usual healthy eating? Not at all. All of the ingredients are wholesome and natural and fit right into mine (and your) healthy eating plan. If you need or want a bit more protein with your breakfast, you can add a piece of bacon, breakfast sausage or even another egg on the side.
Enjoy your French Toast!
Basic Whipped Cream
Ingredients
1 pint heavy whipping cream
1/2 teaspoon vanilla extract
1/4 cup powdered sugar (or I’m going to try to use 1/8 cup Steviva Blend baking stevia but I’m not sure how this will work)
Directions
1. Mix the liquid ingredients in a bowl. Mix the powdered sugar with the liquid ingredients.
2. Whip the mixture with an electric hand mixer until raised peaks form in it and hold their shape. It should take about four minutes (or much longer if using a manual hand mixer or whisk).
3. Serve over your dessert and enjoy!
i hope u will try it and enjoy a day and be count.....by Part 2
The Diet Solution
The Diet Solution
An effective and easy-to-follow plan that gives you more options with your food choices than most diets without sacrificing results.
Our top choice.
The Diet Solution is a program created by nutritionist and trainer Isabel De Los Rios which claims to allow you to lose weight without counting calories.
This is done by individualizing the nutrition plan to the specific needs of your body through a process known as “Metabolic Typing.” Through this process The Diet Solution shows you the specific foods and portions your body needs for optimal health and weight loss.
Since every meal is personalized for you, you can be sure that you are eating the right foods in the correct amounts so that you can lose weight as quickly as possible.
But the real benefit of this plan is that it allows you to eat real foods at every meal. There is no starving yourself with low-crabs, low-fat, or bad tasting foods.
Because of this, the Diet Solution is a good choice if you have had trouble with cravings or hunger while following other diets.
Of course this doesn’t mean that you can just eat whatever you want, but you will be able to eat good sized portions of a wide variety of foods.
By eating plenty of the right foods, while avoiding the bad foods for your specific needs you will actually lose weight faster than on a starvation diet. You will also avoid the hunger, cravings, and eventual crash you get with restrictive diets.
This program also includes "14 Days to a Sexy New Body" which claims to help you lose up to 10 pounds in the first week. This is basically a more extreme version of the Diet Solution program.
It requires a stricter nutrition and exercise program than the main Diet Solution plan, but if you want to fast-track your progress before starting the Diet Solution then this is what you need.This book have be prove by so many people at this Testimonials
1. What is The Diet Solution Program and what does it include ?The Diet Solution Program teaches the most essential principles for weight loss and disease prevention. Topics included and explained in depth are:
- The #1 health food that is causing everyone to gain weight
- Everything you need to know about Fat...This information is life changing!
- The truth about calories and exactly how to lose weight without ever having to count calories again!
- A specific way to determine your personal metabolism so that you can choose the precise foods that are best for you...No nutrition program can begin without this!
- Should you really be spending your hard earned money on organic food?
- Why you shouldn't buy another dairy product until you know this!
Also included in the manual to make your new eating plan easy to start and follow are:
- A complete and detailed shopping list that tells you exactly what to buy
- Tons of delicious and quick recipes to cook tasty meals included in your plan.
- Your specific serving sizes already calculated for you
- Detailed meal plans to follow daily.
Every component necessary to start and follow an ideal weight loss and health plan are provided for you, making getting started easy!
2. Can the Diet Solution Program be applied to my entire family (including my really young children)?
You will actually find that every principle taught in The Diet Solution Program is also applicable to children. I only recommend wholesome, natural foods, which are exactly what every growing child needs. The meal plans and all food suggestions offer a great healthy eating plan for the whole family.
This approach would give you the best of both worlds:
1. Fast results from "14 Days to a Sexy New Body"
AND
2. Long-lasting results from the "The Diet Solution"
The Diet Solution also comes with detailed foods lists, recipes, and flexible meal plans. All of these things help you stick to the program without ever having to count calories.
Verdict:
An effective and easy-to-follow plan that gives you more options with your food choices than most diets without sacrificing results. Our top choice.
Make A Healthy Body your Number One Priority
Make A Healthy Body your Number One Priority
Ask yourself, “How important is my health to me? How do I want to live the rest of my life? Sick and feeling horrible or healthy and feeling vibrant? Do I want to play golf and tennis in my retirement or do I want to spend it in the hospital?” The answer to these questions will ultimately dictate your weight and your health for the future. Any lifestyle habit that affects your health in a positive way will automatically cause you to lose weight or maintain a good healthy weight.
Follow this checklist towards health and you will see weight come off automatically.
1. Make the time to focus on health.
The number one reason people do not eat healthy or exercise is because they “don’t have the time”. But why is it that once we get sick, have a heart attack, are diagnosed with heart disease, diabetes or cancer, we all of a sudden have the time? This doesn’t make any sense. We wait until our bodies have become so ill to finally take measures towards taking care of it. This is the equivalent to never getting an oil change or servicing your car and letting it completely break down before doing anything about it. Prioritize your day. What could possibly be more important than your health? Your children, yes, I agree. But guess what? If something happens to you, who will be there for your children? I know that sounds terrible but it’s true. How many times have we heard stories of young children losing parents to heart attacks and strokes? Choose health not only for yourself but for your children as well. Prioritize your day so that making healthy meal choices and exercising are right at the top.
2. Take a long hard look at what you are putting into your body.
For one week, read every ingredient of every food you eat. This could potentially be a scary experience. Some ingredient labels on packaged foods sound more like a college chemistry class than anything we should be eating. As a golden rule, if you can’t pronounce it, chances are you shouldn’t be eating it. The majority of the foods you should be eating shouldn’t even have an ingredients label. They should be vegetables, fruits, raw nuts, chicken, fish, eggs, meat. If you make 90% of your diet, fresh food, I guarantee you will significantly change your weight and your health. No time to make fresh food? (please refer back to #1). Cook more than one portion at a time when you do cook so that there are always healthy leftovers in the fridge. You can always have for lunch leftovers from the night before. Cook several portions of one meal and freeze some. A good example of this is healthy soup or turkey chili. Put a portion of chili in a small Tupperware and freeze. You can grab this when in a hurry for lunch or dinner.
3. How much are you eating?
In the United States, our perception of one portion is extremely distorted. Restaurant portions are about 3 times more than what we should be eating in one sitting. If we become accustomed to seeing this much food on our plate at a restaurant we tend to do the same when we are at home and serve ourselves. According to a study by the Center for Disease Control and Prevention, women are eating 300 more calories a day and men 168 more calories than 20 years ago. All it takes is 100 extra calories a day to gain 10 pounds a year.
For one week, reduce your portions at lunch and dinner by half. There is no need to “clean your plate”. Most times what’s on your plate is double what you should be eating anyway. If you feel some hunger in the afternoon, add one small apple with a handful of raw nuts as a snack. Your body will quickly become accustomed to the smaller portions and you will eventually not be able to eat as much in one sitting as you did before. Remember, you have access to an abundance of food every day. You don’t need to eat it all at once.
4. Drink WATER!
Dehydration has directly been linked to several forms of diseases including colon cancer, high blood pressure, and elevated cholesterol levels. Many people also mistake thirst for hunger. So it may not be that you’re hungry all day, you may just be thirsty and dehydrated. In due time, dehydration will cause a gradual gain in weight from overeating as a direct result of confusion of thirst and hunger sensations.
Take a look at what you are drinking each day.
Coffee or Soda (Diet Coke included)? The caffeine in both will dehydrate you even more and will cause you to feel hungrier during the day.
Diet drinks and sodas? The artificial sweetener actually enhances your appetite and increases food intake.
Orange Juice and other Fruit Juices? The sugar and calories can add up to 10 teaspoons of sugar per drink, which can be anywhere from 150-200 calories. Not to mention the fact that sugar eventually makes you crave more sugar.
Every person should be drinking half of their body weight in ounces of water each day. So if you weigh 150 lbs, you should be drinking 75 ounces of water each day. If you drink coffee or any other caffeinated beverage during the day, the ounces of water needed increases.
5. How much do you move each day?
Your body was designed to move! Your heart is a muscle and must be worked just like every other muscle in your body. You don’t have to join a gym to move, you just have to challenge your body and your muscles each and every day. The two best time saving exercise options I always suggest to clients are:
1.Go for a walk. You can go for a walk anywhere and anytime. No time you say? Please refer back to rule #1.
2. Set up your home with some free weights and an exercise ball. You will be amazed at the number of exercises you can do with just your body, some free weights and a stability ball. If you don’t know how, hire a trainer to show you or get a good book. Get into the routine of scheduling your exercise time each and every day. No ifs, and or buts. Make your exercise time more important than phone calls, laundry, errands or lunch dates.
Make a promise to yourself that this time will be about health, not about short term weight loss. Really evaluate how you are treating your body on an everyday basis. Is that the same way you would treat a highly valuable, expensive piece of equipment? Because that’s what your body is. There is no amount of money in the world that will buy you another one, so you might as well take really good care of the one you got!
So Get started on your own fat loss and health goals right away with these The Diet Solutions
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