Losing weight - easy for say or do

Cereals And Wholegrain Foods

2007-01-02T17:40:00.000-08:00

Cereals And Wholegrain Foods

Humans have been enjoying grain foods for at least the past 10,000 years. Grain foods, which include cereals, are dietary staples for many cultures around the world. Current research around the world is discovering the many and varied health benefits that cereal foods can offer, particularly in reducing the risk of diseases such as coronary heart disease and breast or colon cancers. Common cereal foods include bread, breakfast cereals, cereal grains (such as oats, rice and barley), crackers, flours and pasta.

Nutritional content of cereals
Cereals provide a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:

Low in fat

Cholesterol free

High in both soluble and insoluble fibre

An excellent source of carbohydrates

A significant source of protein

A good source of vitamins E and B-complex

A good source of many minerals - such as iron, magnesium, phosphorus and zinc.

A host of protective chemicals
Wholegrain cereals contain many different phytochemicals that researchers have linked to significant health benefits. These phytochemicals include:

Lignans - a phytoestrogen that can lower the risk of coronary heart disease, and regress or slow cancers in animals.

Phytic acid - reduces the glycaemic index of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon

Saponins, phytosterols, squalene, oryzanol and tocotrienols - have been found to lower blood cholesterol.

Phenolic compounds - have antioxidant effects.

Coronary heart disease
Cereal fibre offers greater protection against the risk of heart attack than the fibre from fruits and vegetables. A heart attack is almost always preceded by a condition called coronary heart disease. Over the years, fatty deposits or 'plaques' build up inside one or both of the coronary arteries (atherosclerosis). This constant silting narrows the artery, until a blood clot blocks the passage of blood altogether. Too much blood cholesterol contributes to atherosclerosis. Regularly eating cereals that are rich in soluble fibre, such as oats and psyllium, has been found to significantly reduce the amount of cholesterol circulating in the bloodstream. Eating just 3gm of soluble fibre from oatbran lowers the blood cholesterol by as much as two per cent.

Diabetes
There is evidence that eating foods that are slowly digested and high in soluble fibre might reduce the risk of developing non-insulin dependent diabetes, by reducing the need for large quantities of insulin to be released into the bloodstream. Cereal fibre has been shown to be particularly protective against this condition. It is preferable for diabetics to consume wholegrain cereal products rather than refined cereals, due to the higher glycaemic index of refined cereal products.

Obesity
People who are obese tend to have energy-dense diets. High fibre foods, such as wholegrain breads and cereals, can be an effective part of any weight loss program. They take longer to digest and create a feeling of fullness, which discourages overeating. They also help to lower the energy density of the diet. Cereals are also naturally low in fat.

Constipation and diverticular disease
High fibre foods, such as wholegrain cereal products, increase movement of food through the digestive tract. The result is increased stool bulk, softer, larger stools and more frequent bowel action. This increased bowel action provides a good environment for beneficial bacteria, while at the same time decreasing levels of destructive bacteria. A high fibre diet including both soluble and insoluble fibre has been associated with decreased risk of colon cancer and diverticular disease.

Other health benefits
There are many health benefits that have been linked to a diet high in grain foods, for example:

A reduced risk of many different types of cancers, including those of the colon, stomach and breast.

A strengthened immune system, because wholegrain cereals are high in vitamin E, zinc and certain phytochemicals.

A reduction in the incidence of rectal polyps, particularly if oatbran is eaten regularly.

Protection against the development of diverticular disease, which is characterised by herniated pockets in the intestines.

Too many refined cereals pose health risks
When a cereal is processed to remove the bran and wheat germ, many of the vitamins, minerals and phytochemicals are lost. The refined cereal, such as white flour, generally has a higher glycaemic index than its wholegrain counterpart. This means that consuming refined cereals causes a sharp rise in blood sugars, demanding a strong response from the pancreas.

A diet full of high glycaemic index foods has been linked to the development of diabetes. Studies have also found that people who eat large amounts of refined cereals do so at the expense of more nutritious foods like fruits and vegetables. This increases the risk of certain diseases, such as some types of cancer.

Things to remember:
Cereals and wholegrain foods can reduce the risk of developing certain diseases, including coronary heart disease, colon cancer, diabetes and diverticular disease.

A high intake of refined cereals has been linked to diabetes and some types of cancer.

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source: http://www.wholefitness.com

2 ways

2007-01-01T14:34:00.000-08:00

1. Start Exercising first thing in the morning

As soon as you wake up in the morning workout for at least 30 min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here's Why:

During the day your body's main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn't have any carbohydrates as energy to use and it will look to burn body fat instead for energy.

For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don't eat breakfast because if you do you'll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you'll burn more calories and lose more weight. If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.

Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.

Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day. If you're seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you'll look better – whatever your weight is.

2. Eat Breakfast

Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you'll give your body the perfect 1-2 combination to jump start your metabolism.

Eating breakfast in the morning is what gets your metabolism started. Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.

Think about this way-Your metabolism is a fireplace that'll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.

Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.

Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don't shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.

Morning Checklist

Workout for at least 30min after waking up in the morning
Eat a healthy breakfast
Burn fat & lose more weight during the day

Use these 2 tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will surely help you reach them.

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source: http://www.emaxhealth.com

Food tips for weight loss

2006-12-28T16:37:00.000-08:00

Despite all of the attention given to popular diets today, most nutrition experts agree that minimizing dietary fat, controlling portions and staying physically active are the real keys to healthy weight management.

We know from decades of research that a diet rich in high-carbohydrate foods--such as whole grains, vegetables and fruits--helps prevent disease, maintain healthy body weight and optimize athletic performance. There is no substantial evidence to support a change in that recommendation, says Debra Wein, MS, RD, nutritionist and exercise physiologist at the University of Massachusetts in Boston.

What formula can you follow to manage your dietary fat as well as your portions? Nutritionist Carroll Reider, MS, RD, suggests an easy-to-follow low-fat eating plan, adapted from the USDA Food Guide Pyramid. Each day, count down your food choices from the following list::

5 Servings: Whole Grain Breads, Pastas and Cereals
Serving: 1 slice bread, ˝ slice bagel, ˝ cup cereal, 1/3 cup rice, ˝ cup noodles or potatoes.
Whole Grains: wheat, oats, rye, corn, brown rice, barley or millet in the form of cereal, side dishes, pasta or bread.
Also include: potatoes, yams, winter squashes, chestnuts, beans and peas.
4 Servings: Raw or Cooked Vegetables
Serving: 1 cup raw vegetables, ˝ cup cooked vegetables, ˝ cup vegetable juice.
Include: Dark green and yellow or orange vegetables.
3 Servings: Fruits
Serving: For most fruits, a serving of whole fruit fits in your hand. Fruit juice (1/2 cup) is also a serving.
2 Servings: Dairy Foods
Serving: 1 cup nonfat milk, 3/4 cup nonfat yogurt, 2 ounces nonfat cheese.
1-2 Servings: Fish, Poultry or Meat
Serving: About the size of the palm of your hand and the thickness of a deck of cards. A serving of shrimp is about 2 ounces; lean red me, 3.5 ounces.
Vegetarian Options: 6 ounces beans or low-fat tofu, 2 ounces non-fat cheese.

Weight Loss Tip:
If you are concerned about your weight, Reider says, go wild on vegetables. They�re only about 25 calories per serving. But do not eat more than three servings of fruit or five servings of grains. If your weight is fine, you can eat as many grains, vegetables and fruits as you want.

Monitor and Moderate:
Many nutrition experts agree that monitoring your eating with a food diary can be invaluable to weight management planning.

Moderation is essential. Some foods include several food groups, and you will naturally eat servings that are both larger and smaller than the single serving size. A good goal is to eat the recommended amounts and balance of food groups 80 percent of the time, says Daniel Kosich, PhD, author of GET REAL: A Personal Guide to Real-Life Weight Management. That will give you a solid foundation for an active, healthy lifestyle.
Both quantity and quality count. A low-fat diet that is too high in calories or a low-calorie diet that is too high in fat will not be healthy for you over a lifetime.
The quality of the carbohydrates you eat is important. Heavily processed convenience foods with a lot of refined sugars may have a negative impact on your blood sugar level and cholesterol ratio, your mood and your ability to manage your portions. You can get caught in a dangerous cycle of eating excessive portions of unhealthy foods with little or no nutritional value. The solution is to stick to fresh whole grains, vegetables and fruits for up to 60 percent of your diet.

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source: http://www.wholefitness.com

Diet for your heart

2006-12-28T14:38:00.000-08:00

Cholesterol Lowering Foods

'Functional' for your heart

For years, a "healthy diet" has been largely defined by foods that should be avoided. We've learned to (try to) stay away from potato chips, cookies and virtually everything else that tastes good. Now, the focus may be about to shift toward foods you should work to include in your diet. When major food manufacturers introduce new, specially engineered product lines, their message may be: Eat our cereals, pastas, and even cookies and potato chips as part of your healthful diet.

These new products, enhanced with natural ingredients, are being called "functional foods." According to the American Dietetic Association (ADA), functional foods may provide specific health benefits beyond basic nutrition when consumed as part of a varied diet. Many of the first functional foods to hit the shelves will tout the ability to lower cholesterol, a major contributing factor in cardiovascular disease, the leading cause of death in the United States and other industrialized countries.

However, you don't need to wait until functional foods reach supermarket shelves to make your diet more heart-healthy. "The idea of functional foods came, in part, from understanding which components in natural foods help lower cholesterol, such as soluble fiber, soy protein and plant sterols," says Tu T. Nguyen, M.D., an endocrinologist at Mayo Clinic, Rochester, Minn.

A careful review of what's already in your kitchen may reveal a ready cholesterol-fighting menu.

Natural foods

Natural foods fight cholesterol in a number of ways. Although dietary supplements are available for many of these natural substances, they are generally not as effective as the real thing.

Consider increasing your intake of foods containing the following cholesterol-lowering components:

Soluble fiber
We've all heard the phrase, "An apple a day keeps the doctor away." But did you know that adage also holds true for lentils? Apples and lentils are both rich in soluble fiber, which regulates your body's production and elimination of cholesterol. Other good sources of soluble fiber include dried beans, peas, barley, citrus fruits, carrots and oats. Products containing lots of rolled oats and oat bran were the first to receive approval from the Food and Drug Administration (FDA) to boast on their labels that they may reduce the risk of heart disease when combined with a diet low in saturated fat and cholesterol. However, in order to reap the cholesterol-lowering benefits of oats, you must eat a sizable portion � the equivalent of about 3/4 cup of raw oatmeal each day.

Soy
Scientists first suspected a connection between soy and lower cholesterol levels after observing that people in Asian countries where diets contain much more soy than in the United States � have significantly lower levels of heart disease than Americans. Experts believe natural soy compounds called isoflavones act like human hormones that regulate cholesterol levels. A 1998 study concluded that regular consumption of soy isoflavones may reduce total cholesterol levels by up to 10 percent.

A minimum of 25 grams of soy protein must be consumed daily in order to reap optimal cholesterol-lowering benefits. Good sources of soy protein include soy milk, tempeh, tofu, and textured soy protein, a main ingredient in many meat substitutes.

Fish
Researchers have found that, in general, the more fish people eat, the less coronary artery disease they have. Fish contain high concentrations of a unique type of fat, omega-3 polyunsaturated fatty acids (PUFAs). In addition to lowering blood fats (triglycerides), studies suggest that omega-3 PUFAs make the blood more slippery and less likely to clot.

A unique study completed in 1997 provided compelling evidence that eating fish can reduce blood cholesterol levels. Researchers studied people in two African villages located 40 miles apart. People from both villages had very similar lifestyles, but their diets were quite different. While one group ate a fish-heavy diet, the other group ate a healthy vegetarian diet consisting largely of rice and maize. Researchers found that the villagers who ate lots of fish had lower cholesterol than the vegetarians. The American Heart Association recommends eating fish two or three times a week.

Plant sterols
Foods containing plentiful plant sterols naturally occurring compounds found in certain plants and vegetable oils also may improve cholesterol levels. "Plant sterols are known to specifically block cholesterol from being absorbed by the intestine," Dr. Nguyen says.

However, very large portions of plant sterols extracted in powder form must be consumed in order to benefit. Functional foods may soon make heart-healthy consumption of plant sterols more feasible.

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source: http://www.wholefitness.com

Simple Diet Program

2006-12-27T16:43:00.000-08:00

Caryl Ehrilch proposed a simple diet process in which there are four stages of breaking a food-addiction. Overcoming these four stages would mean, leading a more healthy life. When we eat, we don't count the calories. We eat what we find on the table or pick up something, which is easily available. And the easiest things available could be bread, desserts or beverages. Fast food joints will also give you unhealthy food like cheeseburgers, French fries, huge portions of steak, large portions of salads with mayonnaise and chunks of cheese. You end up gaining more calories. Our body finds it uneasy to digest the food. And slowly you put on weight. After eating a meal, you should feel energetic and not tired. Here, you have drugged your body with a high fat meal. Now let's perceive the four stages of addiction and take a new step towards weight control and fitness.

Saying NO to changes

You are so comfortable with your eating habits that it takes a lot of determination to change for the better. It's easy to say:

o Cut down on beverages during break fast. Restrict it to two or three in a week
o Soup is a healthy meal. So have it more often
o Weight your self twice. Put your fork down between bites

But it's tough to change. However, if you can get to alter these little things, you will be surprised at your weight loss speed.

Begrudging attempts

Join a diet group or purchase a book on weight loss, you will certainly give it a go. Though you dislike skipping your coffee, having cereals for breakfast or limiting your alcohol intake, you would still do it unintentionally.

You are changing

It comes to you as a pleasant surprise. You actually enjoyed taking the cereal. You felt good after sipping warm water instead of coffee. You gradually change and begin to enjoy your new health pattern.

You have found the rhythm in life

Once you come down to healthy eating habits, you get more comfortable here than elsewhere. Soon, you will realize that the addiction you had towards foods of all kinds have died to interests, which center on less oily healthy food.

Congratulations, you have succeeded in overcoming your food cravings.

This will not only help you in your weight losing programs but will also bring you lots of happiness and peace because there is nothing as important as health, and you have just taken the perfect step.

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source: http://www.hateweight.com

Caveman Diet

2006-12-27T13:44:00.000-08:00

Possessing a well-toned figure is a cherished desire for everyone. To make this distant dream into a reality, you can opt for the "Caveman Diet". This paleolithic nutrition plan is based on the idea that modern processed and cultivated foods is the main culprit behind obesity. The follower of this diet eats an abundance of fruits, vegetables, wild game meats, and fish like salmon but stays away from cereal and sugar.

Caveman diet emphasizes on the fact that excessive carbohydrate intake leads to obesity by increasing insulin and fat storage which leads to various ailments. Besides controlling your weight, this unique diet plan can truly benefit your brain. Technically it's called a Paleolithic diet, but what it basically means is eating what our ancestors did 40,000 years ago.

This unique diet almost resembles the familiar nutritionists' food pyramid--turned upside down. Though it's a meat-rich diet still it's in many ways healthier than our own.

As far as diets goes, the caveman diet or Paleolithic diet is based on a simple concept. Eat like our stone age ancestors did, lose weight and lead a healthier and happier life. The caveman and cavewoman for that matter ate a radically different diet than most of us are accustomed to. There was no agriculture 40 thousand years ago, so they relied mostly on meat from game, fish and seafood, berries, vegetables (mostly root vegetables except potatoes which arrived much later) and nuts. Research has shown that the caveman didn't live nearly as long as we do today but as an early society, they were healthier, taller and stronger as compared to our time.

In general, the caveman diet's subsistence ratio was 35% plant and 65% animal. This suggests that humans evolved on a diet that was primarily animal based and consequently low to moderate in complex carbohydrates, high in protein and low to moderate in fat. If the caveman's diet sounds familiar, it's because many of the low carb, high protein diets of today such as the Atkin's Diet, and the South Beach Diet have adopted this line of thinking when it comes to weight loss and healthy living.

So, give this diet a chance to treat your obesity but always remember that most diets can work only when complemented with physical activity. Along with eating more lean meats and avoiding highly processed carb-packed foods such as potato chips and fast food, you need to spend more time outdoors. It's been proven that diets work when it includes a change in lifestyle. Maybe learning more about the caveman can change your way of thinking and help you achieve an enviable figure of your desire.

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source: http://www.hateweight.com

Soy and Diet

2006-12-25T11:19:00.000-08:00

Low in saturated fat, soyfoods provide dietary fiber, high-quality protein and key vitamins and minerals

Media coverage of a recent statement by the American Heart Association failed to note that soy protein could reduce coronary heart disease (CHD) at a level that would positively affect the nation's public health, according to experts at the global Soy Nutrition Institute.

According to Dr. Mark Messina, adjunct associate professor and internationally recognized expert on the health effects of soyfoods, sufficient amounts of soy protein could potentially reduce CHD at the population level by as much as 10 percent.

"Soy protein alone is certainly not going to bring cholesterol levels down to the target goal in hypercholesterolemics (people with high blood cholesterol), but soy's modest cholesterol lowering effect by itself is beneficial. Plus, soyfoods are a good substitution for foods higher in saturated fat, which helps consumers follow an overall heart-healthy diet," says Messina.

In fact, the AHA Nutrition Committee noted that soy products such as tofu, soy butter, soy nuts and soy burgers should be beneficial to cardiovascular and overall health. The report concludes soyfoods should be considered beneficial because of their high content of polyunsaturated fat, fiber, vitamins, minerals and their low content of saturated fat and cholesterol. Additionally, soyfoods can substitute for other foods that are known to contribute to blood cholesterol levels.

The AHA's recent advisory statement on Soy Protein, Isoflavones and Cardiovascular Health has focused media attention on the modest effects of soy protein in lowering cholesterol levels in individuals. The AHA found an overall reduction in LDL cholesterol of three percent, which would translate into a six percent reduction of CHD risk (based on a one percent cholesterol reduction equaling a two percent CHD risk). However, Messina cites a recent meta-analysis of 33 studies involving more than 1,749 subjects, published in the American Journal of Clinical Nutrition, which showed that the addition of soy protein to the diet resulted in a 5.3 percent reduction in LDL cholesterol, which translates into a 10 percent CHD risk reduction. The impact on a public health basis could be significant and reduce CHD morbidity and mortality rates. Intriguing evidence also suggests that soy may exert other coronary benefits such as decreasing triglycerides and improving blood vessel elasticity.

Soyfoods' health benefits extend far beyond heart health. Some cancer researchers are beginning to believe that prostate and colon cancer progression can be impacted by dietary changes that include soy consumption. More research is beginning to show a stronger role for soy in bone health, as well, and many soyfoods contain calcium. Finally, research on menopause indicates that soy may help offer relief for women who experience greater numbers of hot flushes each day, though there is a great variability in responses.

Soyfoods have been enjoyed worldwide as a dietary staple for their versatility and great taste. Registered dietitian Kerry Neville offers simple ideas to add a little healthy soy to the diet. "Try starting the day with a soymilk-based smoothie, sprinkling green soybeans called edamame onto the salad you serve with dinner or popping a soy burger in the microwave for a quick and convenient lunch," Neville suggests.

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source: http://www.emaxhealth.com

Healthy Diet during Breastfeeding

2006-12-21T17:02:00.000-08:00

It is important that your diet replaces the nutrients that are used up during breastfeeding, such as protein, calcium, iron and vitamins. There is no evidence that certain foods upset the baby or give them diarrhoea or colic. Limit your intake of alcohol to one to two glasses per day.

Preventing rapid weight loss
Breastfeeding burns up a lot of energy (kilojoules). Some of the energy will come from the fat you laid down in pregnancy. However, some women will need to eat extra snacks to prevent rapid weight loss. Use your weight and appetite to work out your energy needs.

What snacks to choose
Ideal snacks for helping to prevent rapid weight loss include:

Sandwiches

Milk drinks

Cereal with milk

Fruit

Yoghurt.

If you are having trouble getting back in shape
Although breastfeeding uses up a lot of energy, some women have a problem with extra weight. Tips for losing weight include:

Grill, steam, bake or casserole lean meat, fish and poultry

Use butter and margarine sparingly

Avoid high fat foods such as chips, rich desserts or greasy takeaways

Limit your intake of sugary foods such as soft drinks, cakes and lollies

Exercise - for example, push the pram around the block. Build up to between 30 and 40 minutes three to four times per week.

Don't go on a strict diet
Strict diets and skipping meals are not recommended because you could miss out on vital nutrients.

Meeting your daily nutrient requirements
Protein Breast milk contains a lot of protein. So, you will need to include extra protein in your diet, from foods such as:

Meat, fish and chicken

Eggs

Cheese and yoghurt

Nuts and legumes, for example, lentils, baked beans and split peas.

Calcium Calcium is another major ingredient in breast milk. You will need extra calcium from:

Dairy products such as milk, cheese and yoghurt. These are the best source of calcium.

Soymilk fortified with calcium - look for a brand which includes around 120mg calcium per 100mls soymilk.

If your diet does not contain plenty of calcium, your body will use calcium from your bones to meet your increased needs. This weakens your bones and increases the risk that you will develop osteoporosis later in life.

Iron Pregnancy uses up your iron stores. During breastfeeding, you need to rebuild your iron stores with iron rich foods:

Liver, red meat, chicken and fish are the richest sources of iron

Legumes - for example, baked beans

Nuts and dried fruit

Wholegrain bread and cereals

Green leafy vegetables.

Folate and vitamins Breastfeeding also increases your need for:

Folate - for example, leafy green vegetables such as spinach, broccoli, cabbage and brussels sprouts.

Vitamin C - for example, citrus fruits, berries, tropical fruit, tomatoes, capsicum and potatoes.

Vitamin A - for example, dark green and yellow vegetables such as broccoli, carrots and pumpkin.

Vegetarian mothers
A vegetarian diet can meet the nutritional needs of a breastfeeding mother as long as it includes a variety of foods, including:

Legumes

Eggs, milk, cheese and yoghurt

Wholegrain breads and cereals

Fresh fruit and vegetables.

Check with your dietitian to make sure your diet contains the right amount of kilojoules and nutrients.

Where to get help

Your doctor

Maternal and Child Health centre

Lactation consultant

Things to remember

It's important to eat a diet rich in protein, iron, calcium and vitamins while you are breastfeeding.

If you want to lose weight, do it gradually. Don't go on a 'crash' diet.

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source: http://www.wholefitness.com

GI Diet

2006-12-21T13:43:00.000-08:00

The GI Diet

The Glycemic Index Diet was developed by Rick Gallop. During his time as the President of the Heart and Stroke Foundation of Ontario he gained a significant in-sight into the nutrition, diet, and weight loss industry. The GI diet was born after he suffered a lower back problem and had to stop exercising which lead to weight gain.

Following his back problem and subsequent weight gain, he tried several popular diets, none of which worked as expected. This lead him to create his own diet to address the flaws of other popular diets. And so the GI diet was born.

The GI diet helps you understand the key components of any food; carbohydrates, proteins and fats, and how they are digested by our bodies.

Essentially the index shows how quickly your body digests food and turns it into glucose, which is used as energy by the body. Glucose is the bench mark at 100, with other foods scored against how they spike your glucose levels.

The theory behind the Glycemic Index is that higher GI foods quickly enter your blood stream as glucose, and quickly leave. This results in you feeling hungry for more energy, compared to a low GI food, which is slower to enter the blood stream and leave, which means you feel full for longer.

An additional benefit is that if insulin levels are kept low, the formation of fat is slowed, and it can be converted back into energy to be burnt, rather than stored.

As always you should consult your doctor or medical advisor before altering your diet or exercise plan.

GI Diet Chilli

Preparation and cook time 60 - 120 mins.

Ingredients

240g extra lean beef mince
2 chopped green peppers
2 finely chopped cloves of garlic
1 large sliced onion
1 can (400g) tomatoes
1 can haricot beans
1 can red kidney beans
2 tsp olive oil
1/2 tsp cayenne
1/2 tsp salt
1/2 tsp basil
450ml water

Instructions

Saute onion and garlic in the oil in a large saucepan intill tender.
Brown the minced beef, drain off any fat.
Add the tomatoes, peppers, cayenne, salt, basil and water and bring to the boil. Leave the lip off the pan, and simmer until it has reached your preferred consistency (45mins - 2 hours).
Before serving add the beans.

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source: http://www.thecolumn.org

Protein Power Diet

2006-12-20T23:16:00.000-08:00

The Protein Power plan is a nutritional strategy involving lower carbohydrate, adequate protein and healthy fat choices. The plan is divided into three main stages: Phase I, Phase II and Maintenance levels. It is designed to lower and control insulin levels by decreasing the intake of carbohydrates. When carbohydrates are broken down into simple sugars and then absorbed into the blood stream, the hormone insulin is released according to the amount of sugar present. Chronically elevated insulin levels are a major risk factor for many of the diseases of modern civilization such as obesity, hypertension, high cholesterol, heart disease, gout, reflux, iron overload and sleep apnea, to mention a few. Seventy five percent of people over-secrete insulin in response to carbohydrate intake. The diet is designed to control insulin levels and improve health conditions.

By following the diet compliantly, according to the suggestions in any of the diet books written by Drs. Michael and Mary Dan Eades: The Protein Power Plan, The Protein Power LifePlan, or The 30 Day Low Carb Diet Solution, you will most likely experience an improvement in insulin resistant health conditions such as: hypertension, high cholesterol and triglyceride levels, gout, gastro-esophageal diseases, diabetes, polycystic ovarian disease, iron storage disorder, as well as decrease cravings for not only food but cigarettes and alcohol as well as loose weight and increase energy.

Protein Power - Similar to the Atkins diet, this diet relies on the process of ketosis to help you shed pounds. Ketosis happens when you don't eat enough carbohydrates, which are your body's primary fuel source. First, your body first burns its carbohydrate stores, then the protein in its lean muscle tissue for energy. This process causes the release a lot of stored water weight. In the first weeks of these diets, the pounds drop off - but it is due to the excretion of all this water, not fat. Remember too, that your goal is to maintain as much muscle mass as you can to keep your metabolic rate elevated - you don't want your body burning your muscle for energy, which happens in ketosis. Eventually, your body also starts burning some fat, but not as well as exercise or slight caloric restriction does. And weight loss stops when you add more carbohydrate back to your diet. So, if you ever plan to eat normally again (and if you're human, you will want to), count on the lost weight returning (note: weight gain after re-adding carbohydrates is due to water storage, not FAT gain).

Protein Power - Claims

Fast weight loss.
Scientifically researched (by the Eades).
Keeps disease at bay.
Reduces your insulin.

Protein Power - Drawbacks

Protein estimation by physical exercise is controversial!
Ketosis, caused by lack of carbs, is unhealthy.
Not a long term solution to weight loss.

weight loss, obesity, carbohydrates, protein, fat, health, hypertension, cholesterol, heart disease, diet, energy, fitness

source: http://www.hateweight.com

Dr Phil's Diet

2006-12-20T13:36:00.000-08:00

Dr Phil has designed a weight management plan that aims at healthy thinking as well as healthy eating. This is good, because healthy thinking leads to happiness. Many people eat when depressed, and it can often lie at the root of many weight problems. He outlines the plan in his book "The Ultimate Weight Loss Solution: The 7 keys to weight loss freedom".

Dr. Phils Diet Plan is a sustainable, long term plan that may assist you and your life in more ways than just losing weight. Dr Phils diet focuses on behaviour modification and addresses these issues with his 7 steps to weight loss that focus on "right thinking for self control", "mastery over food", "intentional exercise" and more. This long term plan is very gentle and can be used with low carb eating. It's really a lifetime plan for good health and healthy eating, rather than a diet.

The Dr Phil diet teaches you that there is no quick fix or easy change to lose the weight you want and get in shape. Instead there are seven main points to success with the Dr Phil diet:

The right thinking
The healing feelings
Create a no-fail environment
Mastery over food and impulse eating with your diet
Eat high-response, high nutrition foods with your diet
Intentional exercise with your diet
Circle of support

The Dr Phil diet teaches you how to overcome emotional eating, conquer cravings, choose the right foods to eat, make exercising regularly part of your routine, establishing a support group, and make changes to your environment

Comparing Dr Phils Diet Plan
An important thing to remember about the Dr Phil diet plan is that there are no points or calories to keep track of, and you can still have a limited amount of carbohydrates. When you start Dr Phil's diet program you are starting a lifestyle change. By following the seven points of success you will have partners to help you success.

diet, weight loss, obesity, health, lose weight, carbohydrates, lifestyle, diet program

source: http://www.hateweight.com

Snacks in a Healthy Diet

2006-12-20T09:22:00.000-08:00

It’s a good idea to not let yourself get too hungry before eating a meal or snack, since this is a surefire way to encourage overeating. Drinking sufficient water throughout the day (8-10 glasses is generally recommended) will not only serve to keep you well-hydrated, but will also help you feel less hungry. Another good idea is to include some protein with your snacks, as this will help keep you feeling full for a longer period of time.

Following are some ideas for different types of snacks. You may be hungry for different kinds of snacks at different times, or on different days. Pick what sounds best, what you have on hand, and what fits best into your eating plan or strategy.

Crunchy/Salty:

Flavored popcorn or rice cakes
Pretzels (with or without some honey mustard dip)
Light microwave popcorn
Baked tortilla chips with salsa

Fruits& Veggies:

An apple (with or without some caramel dipping sauce)
Sliced strawberries with fat-free half and half
Raw veggies (try a dip with ranch seasoning and fat-free sour cream)
Frozen grapes

Dairy:

String cheese
Light yogurt
Chocolate milk (made with lowfat milk)
Cottage cheese with canned pineapple

Drinks:

Banana-chocolate whip (In a blender, combine 1 cup fat-free milk, 1 small banana, and a squeeze of chocolate syrup. Optional: toss in a few ice cubes for a frostier concoction)
Orange whip (In a blender, combine, 1 cup orange juice, 1 carton orange nonfat yogurt, and a few ice cubes)
Light Root Beer Float (Diet root beer with 1 cup lowfat ice cream
Steaming mug of fat-free hot chocolate/cocoa (with added calcium)

Sweets:

2 whole wheat fig bars (look for these in the organic food section)
2 lowfat graham crackers spread with 1 T. chocolate frosting
3 Hershey’s kisses
Animal crackers (1/2 small box) and a cup of lowfat milk

I recommend keeping a list of your favorite healthy snacking ideas, either on your refrigerator, in your purse, on your computer, or even your PDA. Sometimes it’s hard to think of a good snack option. With your list, you’ll never have to worry again and it will help with shopping, too!

health, weight loss, vegetables, diet, calories, obesity, healthy snack, low-fat, lose weight

source: http://www.emaxhealth.com

How to Avoid Holiday Weight Gain

2006-12-20T02:16:00.000-08:00

The Holiday season is undoubtedly a time for rejoicing. Unfortunately, the average adult does a little too much celebrating during this time of year, which leads to extra baggage when the New Year rings in. Festivities that include indulging in extra helpings, snacking on seasonal treats, and little to no workout time all contribute to the increase in dieters in January.

Therefore, at this holiday season buck the trends and avoid the Seasonal Seven (the average weight most of us will gain between Thanksgiving and the New Year). That's one trend you don't want to participate in.

Even though this time of year may bring upon additional stresses and challenges, there are ways to find balance and maintain a healthy lifestyle. Though at times it may seem impossible to bypass the season's traditional foods, there are many ways to partake in the fun without increasing your pant size. The festivities don't have to be eliminated or avoided. You can have a fabulous time while also maintaining your weight and your fitness regimen.

Moderation is the word of the season. It's the secret to achieving a fun but also healthy holiday time. With a moderate approach both to what you eat (or don't eat) and how much exercise you do (or don't do), you can avoid packing on weight AND also partake in all the fun of this time of year. So this season, get a head start on the New Year instead of starting January with extra pounds to lose.

Here are some tips to help you during those hectic holiday weeks:

• Create a plan ahead of time. Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday schedule and then determine how much time you will realistically have available to devote to working out.

• If you work in an office setting be prepared for the deluge of guilty treats your co-workers and other business associates will graciously want to share. Stash your own healthy snacks in your desk so you won't be tempted to overindulge when your grumblingstomach demands a 3:00 snack time.

• Don't put your fitness goals on hold until the New Year. If you can't exercise as often during this time period as you normally do, adjust appropriately. Don't use the excuse that since you don't have time for your full workout you just won't workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. It's much better to cut your fitness time in half than to completely eliminate it.

• When attending a holiday function, try to eat ahead of time to lessen your hunger. If the party is in the evening, eat breakfast, lunch and a snack before hand (just as you would on any other day). Since you have eaten meals earlier in the day, you'll be less tempted to go overboard and eat everything in sight. However, if you instead starve all day long attempting to "save up" all your calories for the party, you will be so famished by the time it begins that it will be difficult not to overeat.

• Schedule your workouts. Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar.

• At holiday dinners, skip the gravy, dressings, and high-calorie condiments.

• On days that you really lack motivation or simply do not have time for your complete exercise routine, commit to do just 10 minutes of exercise. You'll probably end up doing more than that once you get started. Even if you only end up completing 10 minutes, that is still a lot better than zero minutes.

• When at a party, scout out healthy food options rather than doing a grab and run on all the unhealthy selections. For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.

• Exercise at home. You'll be more inclined to follow-through on your exercise commitment if you don't have to drive somewhere to do your workout. Plus, you won't waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (it even can be equipment-free) and is quite inexpensive.

• Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150-200 calories per glass. Indulge in just 2-3 drinks and you've drunk the equivalent calories of an entire meal. If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet soda. This will help cut your calories in half.

• When running errands or shopping, be sure to pack some healthy snacks to have on-hand. Then after you work-up a big appetite, you won't be tempted to grab something at the mall food court or the fast food restaurant on the way home.

• Don't linger at the buffet or in the kitchen. If you loiter in close proximity to all the guilty temptations, you will struggle to keep from unconsciously shoveling food into your mouth.

• Focus on socializing. Remember one of the great things about the holidays is spending time with friends and family. During get-togethers spend the majority of time sharing conversation instead of sharing desserts.

Hopefully these tips will help you find a balance between staying fit and also enjoying the fun of the season. Remember, moderation is the key. Have a great holiday season.

obesity, health, holiday weight gain, fat, calories, workout, diet, lose weight, healthy lifestyle, fitness, exercise, overweight, vegetables, weight loss

source: http://www.emaxhealth.com

3 Day Diet

2006-12-19T13:12:00.000-08:00

The 3 day diet plan - is a calorie limited diet over 3 days. There are claims that following it correctly, you can lose up to 10 lbs in 3 days. After the 3 days of dieting you should return to eating a normal healthy diet for at least four to five days, and you should not over eat.

Instructions:
Drink 4 glasses of water or diet soda per day.
For additional flavoring you can add herbs, salt and pepper, lemon, vinegar, worcestershire sauce, soy sauce, mustard and ketchup to your foods.

DAY 1

BREAKFAST
Black Coffee or Tea (if required, with 1-2 packets of Sweet and Low or equivalent)
1/2 a Grapefruit or Juice
1 Slice of Toast with 1 tbsp. Peanut Butter
LUNCH
1/2 a Cup of Tuna
1 Slice of Toast
Black Coffee or Tea (if required, with 1-2 packets of Sweet and Low or equivalent)
DINNER
3 Oz. any lean red meat or chicken
1 cup each of

green beans
carrots
regular vanilla ice cream

1 apple

DAY 2

BREAKFAST
Black Coffee or Tea (if required, with 1-2 packets of Sweet and Low or equivalent)
1 Egg (boiled, scrambled, omlette)
1/2 a Banana
1 Slice of Toast
LUNCH
1 cup of cottage cheese or tuna
8 regular saltine crackers
DINNER
2 beef franks
1 cup of broccoli or cabbage
1/2 a cup carrots
1/2 a banana
1/2 a cup of regular vanilla ice cream

DAY 3

BREAKFAST
Black Coffee or Tea (if required, with 1-2 packets of Sweet and Low or equivalent)
5 regular saltine crackers
1 oz. cheddar cheese
1 apple
LUNCH
1 boiled egg
1 slice of toast
Black Coffee or Tea (if required, with 1-2 packets of Sweet and Low or equivalent)
DINNER
1 cup each of:

tuna
carrots
cauliflower
melon

1/2 cup regular vanilla ice cream

diet plan, lose weight, health, obesity, weight loss

source: http://www.thecolumn.org

Fast Weight Loss Diet (2800 Calorie)

2006-12-18T13:11:00.000-08:00

When selecting a low fat meal, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.

Nutritional and Low Fat Meal Guidelines

Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample low fat meal (2800 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1.5 cup	cottage cheese - 1% fat	42.00	9.00	3.00	246.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	0.5 cup	fruit cocktail	0.51	29.76	0.09	114.40
	2 each	Orange- medium	2.20	34.80	0.00	138.00
	1 medium	Peach- medium	0.60	9.70	0.10	37.00
	1 tsp	Sugar-white	0.00	4.00	0.00	15.00
	Total:		46.15	89.30	4.92	577.95
AM Snack
	1 each	Banana-medium	1.20	26.70	0.60	105.00
	3 tbps	Peanut Butter	12.00	10.50	24.45	285.00
	Total:		13.20	37.20	25.05	390.00
Lunch
	1 each	Apple- medium with peel	0.30	21.10	0.00	81.00
	3 each	Bread whole wheat slice	9.00	36.00	3.00	210.00
	1 ounce	Chedder, mild shredded, Kraft Lite Naturals	8.00	1.00	5.00	80.00
	0.1 cup	Lettuce, iceberg, raw	0.06	0.11	0.01	0.66
	1 tsp	Sugar - White	0.00	4.00	0.00	15.00
	12 fluid ounces	Tea- prepared w/tap water	0.00	1.00	0.00	4.00
	2 ounce	turkey breast/white meat	17.00	0.00	0.40	76.50
	0.15 cup	Mayo	0.32	8.42	11.77	137.37
	Total:		34.67	71.64	20.18	604.53
PM Snack
	2 each	Bread- slice rye 7 grain	10.00	72.00	4.00	180.00
	1 tbps	Mayonnaise- Kraft Free, fat free	0.00	3.00	0.00	8.00
	0.5 cup	Tuna solid in water	30.00	0.00	2.00	140.00
	Total:		40.00	75.00	6.00	328.00
Dinner
	1 each	Banana- medium	1.20	26.70	0.60	105.00
	3 each	Bread whole wheat- slice	9.00	36.00	3.00	210.00
	4 tsp	Jelly-strawberry, pure seedless, Knott's	0.00	16.00	0.00	72.00
	2 cup	Milk-skim no fat	16.00	24.00	0.00	160.00
	4 tbps	Peanut Butter	16.00	14.00	32.60	328.00
	Total:		42.20	116.70	36.20	927.00

	Grand Total:		176.22	389.84	92.35	2827.00

Grocery List

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	14 each
Bread - slice rye 7 grain	14 each
Bread whole wheat - slice	42 each
Cheddar, mild shredded	7 ounces
Cottage Cheese - 1 % fat	10.5 cups
Cream, fluid, half and half	7 tablespoons
Fruit cocktail	3.5 Cups
Jelly - Strawberry	28 tsp
Lettuce, raw	0.7 cup
Tuna Solid White in water	3.5 ounces
Mayo type, reg., w/salt	1 cup
Mayo type, reg., w/salt	7 tbps
Milk - non fat	14 cups
Orange - medium	14 each
Peach - medium, 4 oz.	7 each
Peanut Butter	49 table spoons
Tea - prepared w/ tap water	84 ounces
Sugar - white	14 tea spoons
Turkey Breast / White Meat	14 ounces

diet plan, weight loss, health, calories, fat, carbohydrates, cholesterol, obesity, lose weight, exercise, nutrition facts

source: http://www.changingshape.com

Scarsdale Diet

2006-12-18T10:51:00.000-08:00

This is a basic weight loss plan for adults who have no special dietary needs or problems. The Scarsdale Diet is a diet plan of seven- to fourteen-days duration. It clearly outlines the types of foods to be consumed at three meals each day. Snacking is not allowed, and herbal appetite suppressants are encouraged. Meals consist of fruit, vegetables, and lean sources of protein in unlimited amounts. The Scarsdale diet, like other low-carbohydrate, high-protein plans, eliminates foods that are high in fiber and many nutrients in favor of quick weight loss. You have to eat exactly what is assigned. You should not drink any alcoholic beverages. Between meals you eat only carrots and celery, but you may have as much as you wish. The only beverages allowed are regular or decaffeinated coffee, black; tea; club soda (with lemon, if desired); and diet sodas in all flavors.

What is good about Scarsdale Diet :
You don't have to count calories or grams of fat, and there is no limit on portion sizes. Weightoften occurs rapidly, and you won't have to worry about hunger.

What is bad about Scarsdale Diet :
This plan is dangerously low in carbohydrate and many vitamins and minerals. A strict meal plan must be followed exactly. Herbal appetite suppressants are often encouraged; these can be dangerous for people with heart disease or high blood pressure and have been linked to death when used in large amounts or in conjunction with other stimulants such as caffeine.

Scarsdale Diet - Claims

Fast weight loss (10-20 pounds/ 2 weeks).
Simple to follow.

weight loss, diet, low-carb, protein, fiber, calories, heart disease

source: http://www.hateweight.com

Fast Weight Loss Diet (2200 Calorie)

2006-12-18T04:46:00.000-08:00

Here is a sample diet Menu (2200 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1.5 cup	cottage cheese - 1% fat	42.00	9.00	3.00	246.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	0.5 cup	fruit cocktail	0.51	29.76	0.09	114.40
	Total:		43.35	40.80	4.82	387.95
AM Snack
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	1 each	Banana-medium 8 inch	1.20	26.70	0.60	105.00
	Total:		1.50	47.80	0.60	186.00
Lunch
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	2 each	bread whole wheat-slice	6.00	24.00	2.00	140.00
	2 cubic inch	cheddar cheese	8.47	0.44	11.27	136.88
	.15 cup	mayo	0.32	8.47	11.77	137.37
	3 ounce	turkey breast/white meat	25.50	0.00	0.60	114.75
	Total:		40.58	53.96	25.64	610.00
PM Snack
	2 each	bread-slice rye 7 grain	10.00	72.00	4.00	180.00
	4 tsp	jelly-any fruit flavor	0.00	16.00	0.00	56.00
	2 tbps	peanut butter	8.00	7.00	16.30	190.00
	Total:		18.00	95.00	20.30	426.00
Dinner

	4 ounces	chicken breast/ white meat	35.20	0.00	4.00	187.00
	1.5 cup	rice-white cook steamed	9.00	93.00	0.00	246.00
	4 tbps	Thousand island-reduced cal. Kraft	0.00	12.00	4.00	80.00
	0.25 cup	croutons-plain	9.00	5.50	0.50	30.50
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	Total:		54.50	120.00	8.90	592.50

	Grand Total:		157.93	357.56	60.26	2202.45

Grocery List

Food	Quantity
Apple - medium with peel	14 each
Banana - medium 8 inch	7 each
Bread - slice rye 7 grain	14 each
Bread whole wheat - slice	14 each
Cheese, cheddar	14 cubic inch
Chicken Breast / White Meat	28 ounces
Coffee- w/caffeine	84 ounces
Cottage cheese - 1 % fat	10.5 cups
Cream, fluid, half and half	7 tablespoons
Croutons - plain	2 cups
Fruit cocktail	3.5 cups
Jelly - any flavor	28 tea spoons
Mayo type, reg., w/salt	1 cup
Peanut Butter	14 table spoons
Rice - white cook steamed	10.5 cups
Salad - small garden	7 small
Thousand island - reduced cal.	28 table spoons
Turkey Breast / White Meat	21 ounces

diet plan, weight loss, health, calories, fat, carbohydrates, cholesterol, obesity, lose weight, exercise, nutrition facts

source: http://www.changingshape.com

Fast Weight Loss Diet (1600 Calorie)

2006-12-17T23:16:00.000-08:00

Here is a sample Low Fat Diet (1600 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1 cup	Milk	8.00	11.00	5.00	120.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	1.5 cups	cheerios	4.50	34.50	3.00	165.00
	Total:		12.98	46.26	9.73	305.22
AM Snack
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	Total:		0.30	21.10	0.00	81.00
Lunch
	2 each	bread whole wheat-slice	6.00	24.00	2.00	140.00
	1 each	orange-medium	1.10	17.40	0.30	69.00
	.15 cup	mayo	0.32	8.47	11.77	137.37
	2 ounces	turkey breast/white meat	17.00	0.00	0.40	76.50
	12 ounces	Coca Cola-diet w/ caffine	0.00	0.40	0.00	0.00
	Total:		24.42	49.96	14.47	422.87
PM Snack
	1 each	banana-med.	1.20	26.70	0.60	105.00
	Total:		1.20	26.70	0.60	105.00
Dinner
	5 ounces	Halibut - broiled	37.50	0.00	5.00	198.75
	1 cup	rice-white cook steamed	6.00	62.00	0.00	164.00
	1 tbps	Thousand island-reduced cal. Kraft	0.00	3.00	1.00	20.00
	1 spear	broccoli	4.50	7.90	0.50	42.00
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	Total:		84.50	82.40	10.90	660.75

	Grand Total:		123.39	226.42	35.70	1574.84

Grocery List

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	7 each
Bread whole wheat - slice	14 each
Broccoli	7 spears
Cheerios	10.5 cups
Chicken Breast / White Meat	28 ounces
Coca Cola - diet	84 ounces
Coffee- w/caffeine	84 ounces
Cream, fluid, half and half	7 tablespoons
Halibut - broiled	35 ounces
Mayo type, reg., w/salt	1 cup
Milk - 2 % fat	7 cups
Orange - medium	7 each
Rice - white	7 cups
Salad - small garden	7 small
Thousand island - reduced cal.	7 table spoons
Turkey Breast / White Meat	14 ounces

diet plan, weight loss, health, calories, fat, carbohydrates, cholesterol, obesity, lose weight, exercise

source: http://www.changingshape.com

Zone Diet

2006-12-17T13:48:00.000-08:00

Sandra Bullock, Demi Moore, Sarah Jessica Parker and Jennifer Aniston might all be big in Hollywood, but their celebrity status isn’t the only thing they have in common. All these stars claim to have followed the Zone Diet to help them get – and keep – their famous figures...

The Zone diet was created by Barry Sears, PhD. The diet plan promotes a 40-30-30 calorie intake. That is 40% carbohydrates, 30% fat, and 30% protein. The Zone dietary program is based upon consistent insulin control coupled with the supplementation of high-dose fish oil in order to modulate the synthesis of arachidonic acid.Insulin control is achieved by balancing protein and carbohydrate at each meal (1-4). The goal of the Zone diet is to keep a hormonal balance between fat-storing insulin and the hormone glucagon sand. Glucagon is responsible fore releasing stored glucose from the liver when it is needed. Maintaining a balance between the two hormones is achieved by limiting the amount of certain food groups. In particular, it can be defined as keeping the hormone insulin in a tight zone: not too high, not too low. The Zone Diet is a life-long hormonal control strategy.

The Zone's eating plan is a combination of a small amount of low-fat protein, fats, and carbohydrates in the form of fiber-rich vegetables and fruits. Proteins should be eaten with every meal and at every snack. Carbohydrates should be twice the size of the protein portion. These include vegetables, beans, and whole-grains. "Unfavorable carbohydrates" such as brown rice, pasta, bananas, bagels, etc. should be eaten in smaller portions.

What is good about The Zone Diet Plan
You will achieve weight loss and fitness on this diet due to the very low calorie intake while you enjoy foods high in protein such as roast beef and steaks. Specific meal plans are available to guide you into the "zone."

What are the drawbacks of The Zone Diet
The diet is very low in carbohydrates, which can quickly sap your energy levels. It's also low in fiber and some vitamins and minerals due to the drastic reduction of foods such as pasta, potatoes, and bread products. Figuring out how to make each and every meal and snack follow the 40-30-30 ratio can be daunting.

diet plan, calories, carbohydrates, protein, insulin, low-fat, weight loss, fitness, vitamins, minerals, Sandra Bullock, Demi Moore, Sarah Jessica Parker, Jennifer Aniston

source: http://www.hateweight.com

Fast Weight Loss Diet (1500 Calorie)

2006-12-17T10:53:00.000-08:00

Here is a sample healthy low fat meal plan (1517 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1 cup	Milk	8.00	11.00	5.00	120.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	1 pack	Oatmeal-instant,maple,brn sugar Quaker	4.50	31.60	2.10	152.00
	Total:		13.34	44.65	8.82	299.55
AM Snack
	1 cup	Cottage cheese- 1%fat	28.00	6.00	2.00	164.00
	0.5 cup	Pineapple-canned, chunks	0.00	18.00	0.00	70.00
	Total:		28.00	24.00	2.00	234.00
Lunch
	2 each	bread whole wheat-slice	6.00	24.00	2.00	140.00
	1 cubic inch	cheddar cheese	4.26	0.15	4.12	56.36
	.15 cup	mayo	0.32	8.47	11.77	137.37
	1 ounce	turkey breast/white meat	8.50	0.00	0.20	38.25
	.25 small	Tomato-small	0.25	1.43	0.10	6.50
	Total:		19.33	34.36	18.19	378.48
PM Snack
	8 each	Cracker/Nabisco-Low Saltines	1.60	16.00	3.20	96.00
	1 ounce	Turkey/white meat	8.50	0.00	0.20	38.25
	Total:		10.12	16.00	3.40	134.25
Dinner
	5 ounces	Halibut - broiled	37.50	0.00	5.00	198.75
	1 cup	rice-white cook steamed	6.00	62.00	0.00	164.00
	2 tbps	Thousand island-reduced cal. Kraft	0.00	6.00	2.00	40.00
	0.5 cup	Vegetables - mixed, frozen, boiled	2.60	11.90	0.10	54.00
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	1 tsp	Sugar-white	0.00	4.00	0.00	15.00
	12 fluid ounces	Tea-prepared w/tap water	0.00	1.00	0.00	4.00
	Total:		44.80	82.50	7.40	470.75

	Grand Total:		115.58	201.50	39.82	1517.04

Grocery List

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	7 each
Bread whole wheat - slice	14 each
Broccoli	7 spears
Cheerios	10.5 cups
Chicken Breast / White Meat	28 ounces
Coffee- w/caffeine	84 ounces
Cream, fluid, half and half	7 tablespoons
Halibut - broiled	35 ounces
Mayo type, reg., w/salt	1 cup
Milk - 2 % fat	7 cups
Orange - medium	7 each
Sugar - white	14 tea spoons
Rice - white	7 cups
Thousand island - reduced cal.	7 table spoons
Turkey Breast / White Meat	14 ounces
Tea	82 ounces

diet plan, weight loss, health, calories, fat, carbohydrates, cholesterol, obesity, lose weight

source: http://www.changingshape.com

Fast Weight Loss Diet (1400 Calorie)

2006-12-17T07:22:00.000-08:00

When selecting a weight loss plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.

Nutritional and Weight Loss Plan Guidelines

Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample weight loss plan (1400 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	1 cup	Milk - 1%	4.00	5.50	1.00	50.00
	1 pack	Oatmeal - instant pkt.,maple	4.50	31.60	2.10	152.00
	Total:		8.50	37.10	3.10	202.00
AM Snack
	1 each	MetRx Bar	26.00	52.00	2.5	320.00
	Total:		26.00	52.00	2.5	320.00
Lunch
	1 each	Chicken sandwich - Wendy's grilled	24.00	37.00	13.00	340.00
	12 ounces	Coca cola- diet w/ caffeine	0.00	0.40	0.00	0.00
	Total:		24.00	37.40	13.00	340.00
PM Snack
	2 each	Bread whole wheat -slice	6.00	24.00	2.00	140.00
	2 tsp	Mayo type reg, w/salt	0.32	8.42	11.77	137.37
	2.5 ounces	Tuna Solid White-Water small can	18.75	0.00	0.90	89.28
	Total:		25.07	32.42	14.67	366.64
Dinner
	4 ounces	Halibut - broiled	22.50	0.00	3.00	119.25
	0.5 cup	rice-white cooked steamed	3.00	31.00	0.00	82.00
	0.5 cup	Vegetables - mixed, frozen, boiled	2.60	11.90	0.10	54.00
	Total:		28.10	42.90	3.10	255.25

	Grand Total:		111.67	201.82	36.37	1483.89

Grocery List

Food	Quantity
Bread whole wheat - slice	14 each
Chicken sandwich	7 each
Coca Cola - diet	84 ounces
Halibut - broiled	21 ounces
Mayo type, reg., w/salt	1 cup
MetRX Bar	7 each
Milk - 1%	7 cups
Oat meal - instant pkt., maple	7 packs
Rice - white cook steamed	3.5 cups
Tuna solid white - water can small	17.5 ounces
Vegetables - mixed, frozen, boiled	3.5 cups

diet plan, weight loss, health, calories, fat, carbohydrates, cholesterol, obesity

source: http://www.changingshape.com

Fast Weight Loss Diet (1300 Calorie)

2006-12-17T00:32:00.000-08:00

When selecting a low fat diet plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.

Nutritional and Low Fat Diet Guidelines

Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample low fat diet plan (1300 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1 each	Bagel-plain, Lenders Bake Shop	8.00	42.00	2.00	210.00
	2 tbsp	Peanut butter- creamy	8.60	5.70	16.40	190.00
	1 tbsp	Cream, fluid, half and half	0.44	0.65	1.73	19.55
	Total:		17.44	49.74	20.12	427.55
AM Snack
	1 each	apple-medium with peel	0.30	21.10	0.0	81.00
	Total:		0.30	21.10	0.0	81.00
Lunch
	3 ounces	chicken breast/ white meat	26.40	0.00	3.00	140.25
	12 ounces	Coca cola- diet w/ caffeine	0.00	0.40	0.00	0.00
	.25 cup	Croutons-plain	9.00	5.50	0.50	30.50
	1 large	Salad-lrg. Garden w/tomato and onion	2.60	19.00	0.80	98.00
	4 tbps	Thousand island-reduced cal. Kraft	0.00	12.00	4.00	80.00
	Total:		38.00	36.90	8.30	348.75
PM Snack
	1 each	apple-medium with peel	0.30	21.10	0.0	81.00
	Total:		0.30	21.10	0.0	81.00
Dinner
	3 ounces	chicken breast/ white meat	26.40	0.00	3.00	140.25
	1 cup	pasta, corn cooked	3.68	39.07	1.07	176.40
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	2 tbps	thousand island- reduced cal. Kraft	0.00	6.00	2.00	40.00
	Total:		31.38	54.57	6.42	405.65

	Grand Total:		87.43	183.42	34.85	1343.95

Grocery List

Food	Quantity
Apple - medium with peel	14 each
Bagel - plain	7 each
Chicken Breast / White Meat	42 ounces
Coca Cola - diet	84 ounces
Cream, fluid, half and half	7 tablespoons
Croutons - plain	2 cups
Pasta, corn, cooked	7 cups
Peanut butter - creamy	14 table spoons
Salad - large garden	7 large
Salad - small garden	7 small
Thousand island - reduced cal.	42 table spoons

diet plan, weight loss, low-fat, health, calories, fat, carbohydrates, obesity, diet

source: http://www.changingshape.com

South Beach Diet

2006-12-16T12:22:00.000-08:00

The South Beach Diet recipes is the best low-carb-type diet currently on the market. It is a diet plan with the right carb and fats.It emphasizes healthy, carbohydrate-containing foods and encourages moderate portion sizes of all foods -- including your not-so-healthy favorites.

The South Beach Diet emphasizes normal portions of lean proteins such as fish and chicken; unlimited amounts of low-glycemic-index vegetables; ample amounts of healthy fats such as olive and canola oil, nuts and avocados; and small portions of "healthy carbs" found in fruit and less-processed grains. By following this way of eating, the plan promises positive changes in markers of cardiovascular health: lower cholesterol, LDL cholesterol and triglyceride levels, along with increased HDL cholesterol levels.

There are three phases in this diet. Phase I is the most restrictive and lasts for two weeks. It emphasizes lean proteins, fat-free or low-fat cheese, nuts, eggs, tofu, legumes, healthy types of fat and low-glycemic-index vegetables. Phase II reintroduces fruit, whole grain bread, rice, pasta and fat-free milk and yogurt. Dieters stay on Phase II until they've lost their desired amount of weight. Phase III is for maintenance and should be followed for life. Dieters are encouraged to move back and forth between the different phases as needed to maintain their weight loss.

What is good about South Beach Diet:

Emphasis on whole grains, fruits and vegetables that is often lacking in many low-carb diet plans.
It encourages three balanced meals plus snacks if necessary, and allows a lot of flexibility in food choices.
The author, cardiologist Arthur Agatston, MD, encourages eating all the types of foods known to prevent heart disease, including nuts, monounsaturated fats like olive and canola oil, soy products, whole grains and fruits and vegetables.

What are the drawbacks of South Beach Diet:

The glycemic index is used to encourage the consumption of certain types of grains, fruits and vegetables. Major U.S. health associations such as the American Diabetes Association and the American Dietetic Association do not endorse using the glycemic index for weight control or in planning menus for people with diabetes. Eliminating some healthy foods just because they have a high glycemic index number doesn't make sense for every person.
Some people may follow Phase I for long periods of time (although this is not recommended), which can cause deficiencies of several nutrients including fiber and calcium.

diet plan, cholesterol, glycemic index, low-carb, protein, health, obesity, lose weight, diet, vegetables

source: http://www.hateweight.com

Healthy Diet

2006-12-16T09:52:00.000-08:00

Basics of a Healthy Diet

What’s in a healthy diet? It’s hard to know these days, isn’t it? Regardless of the type of diet you eat, most all nutrition professionals agree on three basic concepts:

Balance. Providing balance in your diet involves an intentional inclusion of different foods in proportion to each other based on the value that each food has to your total goal. For some, food choices might include a specific macronutrient balance. Most health organizations recommend a diet consisting of a balance from Carbohydrate at 55-65%, Protein at 10-15% and Fats at no higher than 30% of total calories. Other programs sometimes recommend that the nutrient balances be altered to a 40: 30: 30% or 75: 15: 10% Carbohydrate: Protein: Fat total calorie percent balance, respectively. Lastly, balance refers to choosing healthier foods more often than foods that are less healthy.

Moderation. With obesity incidence growing at epidemic rates, one of the biggest concerns for Americans should be portion control. Moderation first involves learning how much food is enough and how much is too much. Many dieting programs are very successful simply because they are very good at helping clients learn to plan food portion sizes appropriately. Because the feeling of fullness in the stomach can take as long as twenty minutes to register to the brain, it is important to regulate how much food is ingested before waiting for a full-feeling. Moderation, therefore, also involves learning the distinct difference between hunger satisfaction and fullness.

Variation. All healthy diets involve the inclusion of several food-types. The primary reason for this is health. Including a wide-variety of foods increases your likelihood of obtaining the required amounts of essential nutrients. It is well recognized that vitamin and mineral composition is food-specific. While some fruits are high in vitamin C, they are low in Calcium. Also, variation helps to avoid food-boredom: trying new foods can be interesting and exciting.

Who knows, you might discover that you really do like spinach!

health, diet, carbohydrates, fat, calories, protein, obesity, lose weight

source: http://www.wholefitness.com

Atkins Diet PLan

2006-12-16T03:10:00.000-08:00

The Atkins Diet recipes is probably the most well known low-carb/high-protein diet for fast weight loss. It first appeared back in the early 70's. The Atkins Diet allows you to eat all the protein and fat that you care to and still lose weight. You just need to cut out the carbohydrates to become thin. It's all explained in: Dr Atkins New Diet Revolution , by Dr Robert C. Atkins.

Atkins Diet Recipes- Simple Introduction
The first phase of the Atkins diet, is the Induction Phase - this is to put you into ketosis. You cut out almost all carbohydrates except for a few greens, but you can eat sour cream and steak and eggs. Many doctors say that ketosis is bad because it puts a strain on your kidneys and may be fatal.

After the first 2 weeks on the Atkins Diet, you are permitted to reintroduce a few carbohydrates into your diet - but very few. The diet states you add until you stop losing weight - that way you will know your limit in order to lose weight effectively.

Atkins Diet - Claims

You will lose weight fast.
You can eat large amounts of protein and still lose weight.
You eat very little sugar and white flour.

Atkins Diet - Drawbacks

Initial weight loss may be quite fast, but is not always sustainable.
A ketosis-inducing diet may strain the kidneys.
As many foods high in animal protein may also be high in saturated fat, your saturated fat intake may be too high for comfort.
Giving up or severely restricting potatoes, corn, bread, fruits and vegetables and much more for as long as it takes to lose the weight, is not a user-friendly diet plan.

The Atkins Nutritional Approach can stabilize your blood sugar, lower cholesterol and triglycerides and address many other obesity-related medical conditions. Unlike other weight loss programs, Atkins allows you to eat satisfying amounts of delicious, nutrient dense foods -- and customize the program to your needs and tastes.

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source: http://www.hateweight.com

Childhood obesity

2006-12-15T14:09:00.000-08:00

Obesity in children and adolescents is a serious issue with many health and social consequences that often continue into adulthood. Obesity in kids is now reaching alarming proportions. As these days kids spend more time in front of television, computer and video screens, their physical activity levels have decreased. Consequently, their body weights have increased.

Obesity in kids is now epidemic in the United States .
The number of children who are overweight has doubled in the last two to three decades; currently one child in five is overweight.

Causes of Childhood Obesity

Eating too much Fat-rich food.
Inadequate exercise. Kids who watch the most hours of television have the highest incidence of obesity.
Eating disorders.
Hormonal or genetic problems: The risk of becoming obese is greatest among children who have two obese parents. This may be due to powerful genetic factors or to parental modeling of both eating and exercise behaviors, indirectly affecting the child's energy balance.

Complications of Childhood Obesity

Obese children and adolescents have shown an alarming increase in the incidence of type 2 diabetes, also known as adult-onset diabetes.
Many obese children have high cholesterol and blood pressure levels, which are risk factors for heart disease.
One of the most severe problems for obese children is sleep apnea (interrupted breathing while sleeping). In some cases this can lead to problems with learning and memory.
Obese children have a high incidence of orthopedic problems, liver disease, and asthma.
Overweight adolescents have a 70 percent chance of becoming overweight or obese adults.
Social and psychological problems like low self-esteem and depression affect relationships with peers.

Manage Childhood Obesity
If you are concerned your child may be overweight, talk to your doctor. A health care professional can measure your child's height and weight and calculate a ratio known as body mass index (BMI ). This number is compared to a growth chart for children of your kid's age and gender to determine whether his or her weight is in a healthy range. Once, the child has been evaluated for the cause and complications of obesity, initiate the treatment.

Set a healthy example.
If your children see you reach for a banana instead of French fries, they are likely to do the same. If they see you go for a walk or wash the car, they may join in.

No drugs are recommended for weight loss in children. The family and all caregivers should participate in the treatment program. The family should monitor eating and activity in the child.

1. Be supportive

Be supportive. Do not single out or remind your children of their weight. They need acceptance, encouragement and love.

2. Encourage Activity

You can help your children maintain a healthy body weight by encouraging them to be active.
Encourage your children to participate in sports activities.
Plan the family activities that involve exercise. Instead of watching TV, go hiking or biking, wash the car, or walk around a mall. Offer choices and let your children decide.

3. Nutritious Diet

Eat meals together as a family and eat at the table, not in front of a television. Eat slowly and enjoy the food.
Encourage your children to eat nutritious food like salad bars and baked food rather than sodas and french fries.
Keep healthy snacks on hand. Good options include fresh, frozen, or canned fruits and vegetables; low-fat cheese, yogurt or ice cream.
Do not use food as a reward or punishment. Children should not be placed on restrictive diets, unless advised by a doctor (for medical reasons). Children need food for growth, development and energy.

4. Time Management

Set guidelines for the amount of time your children can spend watching television or playing video games. An important part of treating obesity among children and adolescents is for parents and healthcare professionals to be sensitive to the youngsters and focus on the positive. Small and achievable weight loss goals should be set to avoid discouragement and to allow for the normal growth process. Involvement of the entire family is also a motivating factor. Weight control programs that involve both parents and the child have shown improvement in long-term effectiveness compared to directing the program only to the child.

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source: http://www.hateweight.com

Chocolate - hate it or love it :)

2006-12-15T11:07:00.000-08:00

Chocolate

Chocolate has a long history as a favoured food of many cultures, including Aztec and Mayan. Today, it is considered a luxury food that should be eaten sparingly, since it can contribute to migraines, and obesity. However, new research is debunking these common fallacies. Studies are now indicating that chocolate or cocoa in moderation is actually good for us, and may help prevent heart disease, cancer and other degenerative illnesses, but more evidence is needed.

Vitamins, minerals and nutrients
The nutritional content of chocolate varies according to its recipe. Generally, chocolate contains:

Protein - needed for cell maintenance and repair.

Fat - mainly saturated fats, up to 50 per cent.

Vitamin E which is a fat-soluble vitamin essential for the integrity of cell membranes.

Calcium, phosphorus and magnesium minerals that are essential for strong bones and teeth.

Iron - needed to form haemoglobin, the oxygen-carrying compound in blood.

Caffeine - a nervous system stimulant.

Copper assists iron metabolism, formation of melanin (in hair and skin), and in the functioning of the central nervous system.

The link to migraines
Migraines are debilitating headaches caused by spasms of the arteries leading to the brain. The underlying mechanisms remain unclear, but a number of triggers seem to be needed to start the migraine process. Certain foods, including chocolate, are commonly cited as triggers. However, for most sufferers, chocolate can't start the migraine chain reaction by itself. Numerous international trials have found that other factors, such as stress (as a result of tiredness, excitement or anger) and hormones, need to be present at the same time. Fasting and some foods may also play a role. More research is needed before chocolate can be completely exonerated, but the evidence so far seems promising for chocolate lovers.

Acne and pimples
A recent study has shown that most people, around 70 per cent, believe that certain foods can cause or exacerbate acne. Chocolate was indicated as one of the main culprits. However, there is no evidence to back up this long held belief. According to scientific research to date, there are no compounds, ingredients or naturally occurring chemicals in chocolate that can either trigger acne or make it worse.

Obesity
If a person regularly eats more food than their body needs, they will store the excess energy as body fat. Chocolate is energy dense, which means it contains comparatively high levels of kilojoules for its weight, approximately 2,200kJ per 100gm. Regularly eating energy dense foods is perhaps the fastest way to gain excess weight, but it would be wrong to say that regularly eating chocolate will lead to obesity. It is overeating in general that is the culprit, not specific foods. A person with a healthy diet can safely eat chocolate in moderation without fear of weight gain.

A healthier type of saturated fat
On average, chocolate contains around 50 per cent fat. Blood cholesterol levels are usually boosted by foods containing saturated fats, but the main type of saturated fat in chocolate is stearic acid. This type seems to have no effect on blood cholesterol levels at all, which means those who are trying to limit their saturated fat intake for the sake of their blood cholesterol could safely consume chocolate on the odd occasion.

Heart disease and cancer
Antioxidants, such as catechins, are substances found in some foods like tea, fruits and vegetables and are thought to protect the body against degenerative illnesses like heart disease and cancer. The antioxidant content of chocolate has been found to be significantly higher than tea. Chocolate, particularly dark chocolate, is a good source of catechins and may help prevent the oxidation of blood cholesterol and decrease the tendency for blood clotting. However, more evidence is needed on how these findings translate to heart health. If you want to boost your intake of catechins, while keeping your fat intake low, try drinking cocoa instead of eating chocolate, since it generally has a much lower fat content.

Things to remember

Chocolate doesn't cause acne or automatically trigger migraine attacks.

The main type of saturated fat in chocolate is stearic acid, which doesn't increase blood cholesterol levels.

Chocolate and cocoa contain substances called catechins, which may help protect the body against degenerative illnesses like cancer.

Chocolate is a high fat food that must be consumed in moderation as part of an otherwise nutritious diet.

Cocoa provides the same amount of catechins as chocolate, but with less fat.

vitamins, minerals, health, heart disease, obesity

source: http://www.wholefitness.com

Antioxidants

2006-12-15T06:07:00.000-08:00

Antioxidants are powerful substances that can neutralize free radicals before they damage your body's cells. Free radicals are highly reactive chemical substances that travel around in the body and cause damage to your cells. Many experts, in fact, believe free radical damage is one of the most prominent causes of devastating diseases that are responsible for killing many people in the Western world, such as cardiovascular disease, which can manifest as heart attacks, and cancer. Indeed, the aging process itself has been postulated by some experts as the result of free radical damage!

Foods high in antioxidants:
Tomatoes, broccoli, cauliflower and peppers are all excellent choices. The key is to focus on eating those fruits and vegetables that have rich hues of color. These are high in what are known as phytonutrients. Phytonutrients are nutrients concentrated in the skins of many vegetables and fruits, and are responsible for not just their color, but scent, and flavor as well. Phytonutrients are the best antioxidant foods that exist in nature. Clinical trials are now revealing that phytonutrients can enhance the strength of the immune system, and may play a role in preventing certain cancers.

Organic Fruits and Vegetables are Better
One of the main problems with mass commercialized fruits and veggies nowadays is that they are produced using chemical pesticides, herbicides, and fertilizers. Organically grown fruits and veggies are foods high in antioxidants -- antioxidant foods that have a higher concentration than their mass commercialized counterparts.

Antioxidant Food Sources

Vitamin C
Citrus fruits and their juices, berries, dark green vegetables (spinach, asparagus, green peppers, brussel sprouts, broccoli, watercress, other greens), red and yellow peppers, tomatoes and tomato juice, pineapple, cantaloupe, mangos, papaya and guava.

Vitamin E
Vegetable oils such as olive, soybean, corn, cottonseed and safflower, nuts and nut butters, seeds, whole grains, wheat, wheat germ, brown rice, oatmeal, soybeans, sweet potatoes, legumes (beans, lentils, split peas) and dark leafy green vegetables.

Selenium
Brazil nuts, brewer's yeast, oatmeal, brown rice, chicken, eggs, dairy products, garlic, molasses, onions, salmon, seafood, tuna, wheat germ, whole grains, most vegetables.

Beta Carotene
Variety of dark orange, red, yellow and green vegetables and fruits such as broccoli, kale, spinach, sweet potatoes, carrots, red and yellow peppers, apricots, cantaloupe and mangos.

antioxidants, heart attack, vegetables, vitamins, minerals, health

source: http://www.hateweight.com

Women's Nutritional Needs

2006-12-15T00:06:00.000-08:00

Women's Extra Nutritional Needs

A woman's reproductive life - encompassing menstruation, pregnancy, lactation and menopause - means that her nutritional needs differ greatly from those of a man. The popularity of crash dieting has meant that nutritional deficiencies are especially common amongst younger women. Good nutrition means eating a wide variety of foods every day, which isn't possible on a restrictive diet.

Food and premenstrual syndrome (PMS)
The interplay of hormones throughout a woman's menstrual cycle impacts on her body and state of mind. Energy intakes are generally higher in the premenstrual phase than after menstruation. Some women also experience food cravings as their period approaches. Eating high protein foods every few hours can often temper the cravings or stop them altogether. This should not be done at the expense of other food groups, especially carbohydrates, which should form the basis of the diet.

Fluid retention is common in the days leading up to a period because certain hormones encourage the body to hold salt, or sodium. The more sodium held, the more fluid retained in the tissues. Some research indicates that increasing the intake of calcium-rich foods, such as dairy products and leafy green vegetables, can ease fluid retention. Other common symptoms of premenstrual syndrome (PMS) include moodiness, tiredness and constipation.
Foods that may help to relieve the symptoms of PMS include:

Fruits and vegetables

Cereal foods (preferably wholegrain)

Legumes

Fish.

Limiting refined sugar, salt, red meat, animal fat, alcohol, caffeine and tobacco may also help to ease symptoms. There is some evidence that taking B group vitamins during this time can help, particularly vitamin B6. Light to moderate exercise, such as a 30 minute brisk walk each day, has also been shown to noticeably reduce symptoms of PMS.

Iron and anaemia
Iron is a mineral that works in conjunction with other substances to create haemoglobin, the compound that carries oxygen in the blood. Women and men metabolise iron from food at roughly the same rate. However, while men need around 7mg of iron in their daily diet, women need up to 16mg. This is to make up for the amount of iron they lose in their menstrual period, which averages around 1mg or so lost for every day of bleeding.

Iron deficiency is the most common nutrient deficiency that affects women. Insufficient iron can lead to anaemia, with common symptoms including tiredness and breathlessness. Iron deficiency in pregnant women increases the risk of prematurity, or delivering a low birth weight baby, which can have a negative impact on the short and long term health of the baby. Good sources of iron include liver, red meat, egg yolks, legumes, nuts and leafy green vegetables. Iron absorption can be impaired by very high fibre diets, alcohol and the tannic acid in tea.

Vitamins, minerals and pregnancy
The extraordinary demands on the female body during pregnancy can lead to nutritional deficiencies if the mother does not alter her diet. Pregnant women only need 300 kilocalories (kcal) more than non-pregnant women, which can be achieved by consuming just one extra serving from each of the five food groups daily. The most common deficiencies in pregnant women include:

Calcium - calcium absorption more than doubles during pregnancy, and the mother stores most of this in her bones. The calcium stored in the mother's bones early in pregnancy is withdrawn to provide calcium to the foetus in later pregnancy. Increasing calcium intake during pregnancy helps to conserve the mother's bone mass, while meeting the needs of the foetus. Good sources include dairy products (milk, cheese and yoghurt).

Folic acid - the recommended daily intake (RDI) for folic acid doubles during pregnancy. This is because folic acid is needed for the development and growth of new cells. Research suggests that insufficient folic acid at conception and in the first trimester of pregnancy can increase the risk of neural tube defects in the unborn baby. Good sources of folic acid include leafy green vegetables, poultry, eggs and cereals.

Iron - although iron absorption increases during pregnancy, blood volume increases as well. Iron is involved in the process of oxygen transport. Enouth iron is drawn in by the developing foetus to last through the first five or six months after birth, when its only food is iron-poor breast milk. Iron supplements are frequently prescribed for pregnant women, especially during the third trimester. Iron-rich foods include liver, red meat, egg yolks and leafy green vegetables.

Zinc - needed to maintain the health of cells. Taking iron supplements may interfere with the absorption of zinc, so women taking iron supplements may also need zinc supplements. Foods high in zinc include meat, liver, eggs and seafood. Leavened wholegrain products can also be helpful (yeast helps release the bound zinc).

Deficiencies during lactation
Nutrient requirements generally increase during lactation (500kcal) than in pregnancy (300kcal). The nutrients that are particularly important during this time are protein, calcium, vitamin C, folate, zinc, magnesium, vitamin B6 and fluids. Women who are breastfeeding can develop calcium and iron deficiencies. This can be addressed by increasing the amounts of calcium and iron rich foods eaten every day or, if necessary, taking supplements.

Calcium and osteoporosis
Osteoporosis is a disorder characterised by a thinning of the bones until they are weak and easily fractured or broken. Women are at greater risk of developing osteoporosis than men, particularly after menopause, because oestrogen levels are reduced. There are many factors involved, for example:

Low calcium intake during the growing years increases the susceptibility to osteoporosis later in life. Poor calcium intake early in life is also linked to deficiencies of vitamin D, calcium and possibly fluoride. Scientists agree that bone strength in later life depends on the development of bones earlier in life, and that adequate calcium intake during youth is essential to achieve peak bone mass.

Diet and exercise are also important. The sex hormones (in particular oestrogen), exercise, smoking, and what we eat and drink can all affect calcium absorption and excretion. Salt, caffeine and alcohol interfere with the balance of calcium through urinary losses and should be consumed sparingly.

Crash dieting has been associated with the development of osteoporosis due to the tendency to cut out dairy foods.

Animal protein, eaten in large amounts, also increases urinary calcium loss - a major contributor to calcium balance. This does not occur with plant protein.

Vitamin D and calcium
Vitamin D increases calcium absorption and is required for normal bone metabolism. There are a few food sources of vitamin D; they include: fish, eggs and liver. Good sources of calcium include dairy foods, calcium-fortified soymilk and sesame seeds. However, for the women who cannot consume these foods, calcium supplements may be desirable.

Things to remember

Iron and calcium deficiencies are common in women.

Vitamin B6 can help ease the symptoms of premenstrual syndrome.

Foods like tea, alcohol, caffeine and salt can interfere with the absorption and excretion of important minerals.

pregnancy, nutrition facts, diet, vitamins, minerals, PMS, protein, vegetables

source: http://www.wholefitness.com

Walk for health

2006-12-14T14:31:00.000-08:00

Walking is great exercise to lose weight. Moreover, it does not require any expertise or equipment and you can do it free anytime you feel like it. However to be beneficial, you should do it regularly and for long enough.

Tips for Healthy Walking

Warm up Exercises:

Before you start to walk, do some warm up stretching exercises. Stretch only as far as you feel comfortable.

Routine:

Start with a modest goal, like 15 to 20 minutes at a leisurely pace
Gradually extend the duration and the speed.
Walk up one or two gentle slopes.
Your walk should be comprised of three segments: warm-up, exercise pace and cool-down.

Walk Right:

Walk with your chin up and your shoulders held slightly back.
The heel of your foot should touch the ground first. Roll your weight forward.
Swing your arms as you walk.
To avoid stiff or sore muscles or joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time.
Walk on soft ground.
Rehydrate yourself -- drink 8-10 ounces of water for every 20 minutes of activity.

Safety Tips

Walk in the daytime or at night in well-lighted areas.
Walk in a group at all times.
Notify your local police station of your group's walking time and route.
Do not wear jewelry.
Do not wear headphones.
Be aware of your surroundings.

Shoes and Clothes

Wear shoes with thick flexible soles that will cushion your feet and absorb shock.
Wear clothes that are right for the season. Cotton clothes for the summer help to keep you cool by absorbing sweat and allowing it to evaporate. Layer your clothing in the winter, and as you warm up, you can take off some layers.

Weight Loss

The more you walk, the better you will feel. You also use more calories.
Walking will give you more energy, make you feel good, help you to relax, reduce stress, help you sleep better, tone your muscles, help control your appetite, increase the number of calories your body uses.
To lose weight, it's more important to walk for time than speed.
Walking at a moderate pace yields longer workouts with less soreness - leading to more miles and more calories spent on a regular basis.
Make walking a daily habit or at least 3-5 times a week depending on your schedule.

Benefits of Walking

Keeps your heart healthy.
Boosts your energy.
Improves your sleep.
Keeps your bones healthy.

Consult a Doctor

Consult your doctor before you start walking.
Check whether you have a condition or physical reason that might interfere with an exercise program.

For good health and weight loss, you must exercise and maintain a balanced as well.

lose weight, exercise, health, weight loss, calories

source: http://www.hateweight.com

Achieving fitness

2006-12-14T09:27:00.000-08:00

Life is not merely living but living by health. To achieve and maintain a healthy body is no cake walk. It requires oodles of guts and heaps of stamina. A safe and effective fitness management program is not just a plan that you opt for reducing weight or obesity for a limited duration. It is meant for a lifetime.

So, while choosing a fitness regimen, you must become flexible enough to allow it to become a comfortable and enjoyable way of life. Then these healthier habits will work with you and for you rather than against you. As you experiment, you will discover what works best for you and you can continue these healthy habits for a prolong duration.

Dieting is also an important aspect of keeping fit. Diet teaches us that changing our exercise and eating habits are short-term projects rather than an improved lifestyle. But unfortunately, most people don't realize that there is a real alternative to diets, so they jump back on the diet roller coaster when their weight loses or a new miracle diet comes on the market.

In order to break free from the diet mentality, you need to view the healthier changes you're making as part of a permanent lifestyle transformation. To gain the lasting benefits of a fitness program like exercise or a diet plan; it is important to re-orient short-term thinking towards realistic goals. Futuristic and long-term planning in this regard is more beneficial as compared to short-term ones.

Goal setting is a great way to stay motivated and achieve the results you deserve. Unfortunately, many people set goals simply to look better in the short run and not for the other many benefits a healthy lifestyle offers us in the long run. For example, opting for a healthy diet for a short period can benefit you for the time being but if you make it a permanent feature for your lifetime then it can do wonders to your body, mind and soul.

Setting a short-term goal of losing 10 pounds for a special occasion isn't helpful. Once it's over, most people will either revert to their previous habits because the special event is over or simply quit all together because the goal they set was unrealistic.

Living a low-fat lifestyle and decreasing your body fat takes a long-term commitment. Trying to do it all at once will only make you frustrated and discouraged. Instead, set a realistic long-term goal; then achieve it by reaching smaller, short-term goals. For example, if your goal is to decrease your body fat by 10 percent; shoot for modest goals, such as decreasing your body fat by one percent each month. Decreasing body fat slowly is not only the safest and most effective way; it is also the most realistic. Every goal, short-term or long-term, should be one that is truly attainable.

So, for living a fit and healthy life make fitness a part of your daily ritual. Believe me; it will bring a positive change in your outlook towards life.

health, fitness, exercise, obesity, diet, lifestyle, weight loss, body fat, low-fat

source: http://www.hateweight.com

How about the fish?

2006-12-14T02:56:00.000-08:00

Fish helps lower cholesterol (the bad kind) and it is low in fat and calories so it can aid in weight loss if it's not fried, breaded or grilled in butter or oil.

Now there's a new study that shows fish may help stave off certain types of cancers. A research study recently done in Milan, Italy compared 10,000 hospital patients who had cancer to 8,000 other patients who did not have cancer. Before the cancer tests or hospital admission, they were all asked how much and how often they ate fish, on average. Those who ate one or more servings a week showed a definite pattern of protection against cancers such as stomach, mouth, pharynx, esophagus, colon and rectum.

Fish may be an even healthier choice than previously thought. Remember, tuna salad (easy on the mayo) counts too as well as fish chowder and fish dips (made with low cal dressing and/or cream sauce).
So it's not as tough as you think to include fish a few times a week in your diet.

Fish Stew - serves 6

1/4 cup fresh lemon juice
1 1/2 pounds fish fillets, at least 3/4-inch thick, skinned, boned and cut into 2-inch squares
1 cup chopped tomatoes
8 green onions with tops, thinly sliced
3 cloves garlic, minced
1/2 tbsp minced fresh ginger or 1/2 tsp ground ginger
1 1/2 cups water 1/4 cup ketchup
1/2 cup chopped fresh parsley

Sprinkle lemon juice over fish, mix well and set aside.
In a 2 1/2 to 3-quuart saucepan over medium-high heat, cook green onions 1 minute, or until wilted. Add tomatoes and cook an additional 2 to 3minutes, or until tomatoes are almost reduced to a pulp. Add garlic, ginger, water, ketchup, and parsley. Reduce heat, cover pan and allow to simmer 10 minutes.
Add fish and continue to simmer, covered, another 10 to 15 minutes, or until fish is almost cooked. Remove cover and simmer another 4 to 5 minutes to thicken sauce. Serve it with a loaf of crusty bread or a bed of hot rice. Serve hot.

Nutrient Analysis per serving
Calories	102 kcal
Protein	17 g
Fat	1 g
Carbohydrate	7 g
Sodium	208 mg
Cholesterol	51 mg

fish, diet, cholesterol, cancer, health

source: http://www.wholefitness.com

Vitamins

2006-12-13T23:41:00.000-08:00

Vitamins are a group of unrelated organic compounds that are not manufactured by the body. They are required in relatively small amounts from the diet and are essential for cellular metabolism, growth, and maintenance of health. There are two kinds of vitamins; water and fat-soluble.

Water-soluble vitamins
The water-soluble vitamins are transported in bodily fluids and are not stored by the body to any appreciable extent. They function as coenzymes or co-factors to various metabolic processes in the body. The fact that they are not stored in the body means they need to be consumed on a daily basis. Since water-soluble vitamins are not really stored, people think that there are no harmful effects if they consume more than the RDA. B6 and niacin have been shown to be toxic when consumed in megadoses (10 times the RDA). Exercise might have an effect on the requirement of the water-soluble vitamins. Since they are not stored, the body does not have a pool to work from. This might lead to an increased need for some of the vitamins with exercise.

Fat-soluble vitamins
The fat-soluble vitamins (A, D, E, and K) are stored by the body in lipids. The fact that these vitamins can be stored can lead to toxicity when excessively consumed. It will probably take less to create toxicity since they are stored in the body, as compared to the water-soluble vitamins. The fat-soluble vitamins function more like hormones, rather than like coenzymes. Because fat-soluble vitamins are stored in the body, exercise or physical activity will be less to effect their requirements. The water and fat-soluble vitamins do not provide energy to the body; they are a part of the energy releasing reactions that occur throughout the body.

VITAMIN A (Beta Carotene)
Necessary for growth & repair of body tissues; helps maintain smooth, soft disease-free skin; helps protect the mucous membranes of the mouth, nose , throat & lungs, thereby reducing susceptibility to infections; protects against air pollutants; counteracts night-blindness & weak eyesight; aids in bone and teeth formation.

VITAMIN B-1 (Thiamin)
Plays a key role in the body's metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizes the appetite; promotes growth & good muscle tone.

VITAMIN B-2 (Riboflavin)
Necessary for carbohydrate, fat & protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nails & hair; alleviates eye fatigue; promotes general health.

VITAMIN B-6 (Pyridoxine)
Necessary for the synthesis & breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands; helps maintain a proper balance of sodium & phosphorous in the body.

VITAMIN B-12 (Cobalamin)
Helps in the formation & regeneration of red blood cells, thus helping prevent anemia; necessary for carbohydrate, fat & protein metabolism; maintains a healthy nervous system; promotes growth in children; increases energy; needed for Calcium absorption.

NIACINAMIDE (Niacin- vitamin B-3)

Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar & fat; reduces high blood pressure; increases energy through proper utilization of food; prevents pellagra; helps maintain a healthy skin, tongue & digestive system.

PANTOTHENIC ACID
Participates in the release of energy from carbohydrates, fats & protein, aids in the utilization of vitamins; improves the body's resistance to stress; helps in cell building & the development of the central nervous system; helps the adrenal glands, fights infections by building antibodies.

BIOTIN
Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair.

FOLIC ACID
Necessary for DNA & RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells by its action on the bone marrow; aids in amino acid metabolism.

INOSITOL
Necessary for the formation of lecithin; aids in the breakdown of fats; helps reduce blood cholesterol; helps prevent thinning hair.

CHOLINE
Very important in controlling fat & cholesterol buildup in the body; prevents fat from accumulating in the liver; facilitates the movement of fats in the cells; helps regulate the kidneys, liver & gallbladder; important for nerve transmission; helps improve memory.

PABA ( Para Amino Benzoic Acid)
Aids healthy bacteria in producing folic acid; aids in the formation of red blood cells; contains sun screening properties; aids in the assimilation of Pantothenic acid; returns hair to its natural color.

VITAMIN C (Ascorbic Acid)
Essential for healthy teeth, gums & Bones; helps heal wounds, scar tissue, & Fractures; prevents scurvy; builds resistance to infection; aids in the prevention & treatment of the common cold; gives strength to blood vessels; aids in the absorption of iron. It is required for the synthesis of collagen, the intercellular "cement" which holds tissues together. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch meats, & some vegetables) into cancer-causing substances. According to Dr. Lines Pauling, the foremost authority on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.

VITAMIN D
Improves absorption and utilization of Calcium and Phosphorous; required for bone and teeth formation; maintains a stable nervous system and normal heart action.

VITAMIN E
Major anti-oxidant nutrient; retards cellular aging due to oxidation; supplies oxygen to the blood which is then carried to the heart and other organs; thus alleviating fatigue; aids in bringing nourishment to cells; strengthens the capillary walls & prevents the red blood cells from destructive poisons; prevents & dissolves blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions.

vitamins, meatbolism, exercise, RDA, fat, health, lose weight

source: http://www.hateweight.com

Mediterranean Diet Plan

2006-12-13T13:23:00.000-08:00

The Mediterranean diet is a collection of eating habits that are traditionally followed by the people of the Medierranean region. The Mediterranean diet has attracted interest due to the traditionally lower rates of diet-related disease (e.g. heart disease and cancer) within the region.

Mediterranean Diet Plan Basics for Weight Loss:

Heavily Dependent on Plant Foods
Low in Saturated Fat - Rich in Monounsaturated Fat
Low to Moderate Consumption of Dairy Products
Limited Consumption of Fish, Poultry and Red Meat
Moderate Consumption of Wine With Meals
Emphasis on food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.
Olive oil (rich in monounsaturates) as the principal fat. Almost no butter, margarine, or other fats. No trans-fats or hydrogenated fats.
Total fat contributing 25-35 percent of calories - saturated fat no more than 8 percent of calories.
Daily consumption of low to moderate amounts of cheese and yogurt. Frequently from goats and sheep - even camels.
Regular consumption of small amounts of fish and poultry.
Fresh fruit as the typical daily dessert.
Very small amounts of red meat, eaten occasionally.
Moderate consumption of wine with meals; about one to two glasses per day for men and one glass per day for women.

Mediterranean Diet - Other Important Elements
To the above diet food guidelines must be added three very important non-food elements.

1. Sunshine.

2. Regular Physical Exercise.

3. Reduced stress.

diet, heart disease, cancer, exercise, weight loss

source: http://www.hateweight.com

Dietary fiber

2006-12-13T09:43:00.000-08:00

Dietary Fibre And Constipation

Compared to third world countries, the typical diet in the Western world contains less dietary fibre. This leads to illness. Conditions that are relatively rare in countries where people eat a diet high in natural fibre are common here.

Such conditions include cancer and diverticular disease of the large bowel. Cancer of the bowel is one of the commonest cancers in Britain. Constipation resulting from a low dietary fibre intake is common and leads to straining when opening your bowels; this can cause further problems such as haemorrhoids (piles) that can bleed and are painful.

Dietary fibre is good for you

It is now well accepted that increased fibre in the diet represents a better way of preventing constipation than uncontrolled, often excessive, use of laxatives by people with a poor diet. The elderly, particularly, have a low fibre intake and as a result suffer from more constipation. Wholemeal bread, fruit and vegetable consumption is better than taking laxatives. Increasing the amount of fibre in the diet has other benefits as well. People with a high fibre intake have less risk of diseases affecting the large bowel such as piles, diverticular disease, and also less risk of cancer. These diseases can cause considerable pain and bleeding, resulting in money being spent on medicines. Cancer, of course, is fatal if not caught early. Increasing fibre also helps to reduce your cholesterol level and promotes a smoother absorption of dietary sugars. Fruit and vegetables as sources of fibre also provide plenty of vitamins. Fruit and vegetables contain a variety of natural chemicals that will help protect your heart.

What should I eat?

Eat at least 3 portions of fruit of vegetables daily. A portion might be one apple, a pear, a small banana, or a handful of grapes or cherries. Choose a variety of vegetables each day. Use more peas, beans and lentils; in many meals you can replace some of the meat with beans. This is much cheaper and very nutritious. Eat at least 4 thick slices of wholemeal bread each day and use wholemeal flower for baking.

Other tips include using tinned beans. They are a good way of getting fibre and are already cooked. Dried beans, like red kidney beans, are a very good and cheap way of getting fibre, but need to be soaked for at least 5 hours before thorough cooking. After soaking and cooking for 10 minutes you can put them into stews, casseroles or soups, or cool them and use in salads and cold dishes.

Potatoes contain a lot of fibre in the skin so try using them baked or boil with their jackets on. Brown rice contains much more fibre than white rice, sticks less and has a tastier flavour. Use wholemeal pasta. Breakfast cereals are also a good source of fibre. Try those whose ingredients are wholegrains and avoid sugar coated cereals.

Losing weight

Make sure that you have plenty of fluid with your meals to make the fibre nice and soft. Increasing the amount of fibre in your diet might, at first, cause an increase in abdominal bloating and wind. After a while, this becomes less of a problem. Foods high in fibre will fill you up more easily and this will probably help you to avoid eating excessive amounts of food. Increasing dietary fibre can be helpful if you are trying to lose weight.

Cheap, delicious and nutritious

You do not have to add bran to your food to increase fibre. The fibre rich foods mentioned above contain plenty of vitamins, are cheap and are delicious too!

illness, cancer, haemorrhoids, diet, vegetables, cholesterol, vitamins, lose weight, fibre

source: http://www.wholefitness.com

Cabbage soup diet plan

2006-12-13T02:00:00.000-08:00

Cabbage Soup Diet is a low-fat, high-fiber diet that will help you get into shape fast before you embark on a more moderate long-term eating plan. This diet should only be followed for 7 days at a time, with at least two weeks in between.

Cabbage soup Diet plan basics:
The Cabbage Soup Diet is based on a fat-burning soup that contains negligible calories. The more soup you eat the more weight you should lose. It allows people to eat as much Cabbage Soup as they want each day,

Day One:

Fruit: Eat all of the fruit you want (except bananas). Eat only your soup and the fruit for the first day. For drinks- unsweetened teas, cranberry juice and water.

Day Two:

Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, reward yourself with a big baked potato with butter. Do not eat fruit today.

Day Three:

Mix Days One and Two: Eat all the soup, fruits and vegetables you want. No Baked Potato.

Day Four:

Bananas and Skim Milk: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets.

Day Five:

Beef And Tomatoes: Ten to twenty ounces of beef and up to six fresh tomatoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (but absolutely no skin-on chicken). If you prefer, you can substitute broiled fish for the beef one on of the beef days (but not both).

Day Six:

Beef and Vegetables: Eat to your heart's content of beef and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Eat your soup at least once.

Day Seven:

Brown rice, unsweetened fruit juices and vegetables: Again stuff, stuff, stuff yourself. Be sure to eat your soup at least once this day.

Cabbage Soup Diet Plan - Claims

You will lose weight fast.

You can eat as much of the foods listed in the program as you want.
Although the diet is only for seven days (and shouldn't be adhered to for longer), it provides a great "kick-start" for a more moderate diet.
A do-it-yourself diet
Not very complicated to follow
Affordable
Good break from junk-food diet

Cabbage Soup Diet Plan - Drawbacks

Does not contribute to long-term weight loss
Not nutritionally balanced
Monotonous

• Lacks some essential vitamins and minerals

Recipe for cabbage soup:

Ingredients :

6 Large Green Onions

2 Green Peppers

1-2 Cans Diced Tomatoes

1 Bunch Celery

1 Package Lipton Onion Soup Mix

1-2 Cubes of Bullion (if desired)

1 head cabbage

Instructions:
Cut vegetables into small pieces and cover with water, you can use V-8 juice also. Boil fast for 10 minutes. Reduce to simmer and continue cooking until vegetables are tender. Season to taste with salt, pepper, parsley, or whatever spice you want to add.

low-fat, diet, calories, vegetables, lose weight, vitamins, minerals, high-fiber

source: http://www.hateweight.com