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Diet Good Food Choices = Healthy Living

By Brian on Tuesday, January 3rd, 2012 | No Comments

It’s no secret that diet along with good food choices will reward you with healthy living. But the main component of that statement is the fact that the two together work much better than each on their own do. And actually, you may have already discovered that when you do cut back on your salt, sugar and fat intake that you start to feel a little better, but you’re really not getting into shape and dropping the pounds you expected to. That’s because your metabolism is fervently working without the added boost it would be getting if you were working out as well. And if you’re exercising, but not eating properly, you might notice that your energy level may still be somewhat lacking. That’s because you’re not getting the right nutrients to sustain an active lifestyle.

The key is to devise a workable plan for yourself that balances your diet which includes the right food choices and a satisfactory level of exercise to give you that healthy living result you’re after. But with so many different diets throwing themselves at us on a constant basis, how do you know which one is right for you? Well, to help you decipher this common dilemma and give you a break from the same old diet plans, let’s take a look at one of newest developments in the weight loss arena to give you a fresh, new option.

GI Diet

One of the hottest diets to enter the scene and that is rapidly growing in popularity across Europe is the Glycemic Impact (GI) Diet. This diet includes foods that will get you well on your way to healthy living. It incorporates food choices that are designed to work together to give you more energy while you lose weight. It’s also said to be great for stabilizing blood sugar so that you don’t experience those highs and lows that result from eating foods with a high sugar content. The strategy behind it is that it combines lean proteins and unrefined complex carbohydrates with healthy fats to speed up your metabolism as it slows down digestion to help you to feel fuller longer. Many of the food choices included in this diet are probably things you’re already eating:

• Grilled Chicken
• Asparagus
• Roast Turkey
• Broiled Fish
• Raspberries
• Almonds
• Cheese
• Couscous
• Pita
• Eggs (Florentine even!)

The GI Diet is actually one that is so seemingly nutritious and delicious, you could easily incorporate these foods into your daily life, for the rest of your life and achieve that level of healthy living you desire. There’s a wide variation of tasty recipes that you could create just from the items on this list alone.

And don’t forget to exercise at least 3 times a week for a minimum of 30 minutes to help you achieve the best results. So now that you have some good information on this new plan, you can weigh the pros against the cons and decide whether or not you think this diet includes the kinds of food choices you enjoy and that will effectively work with you to attain a healthy lifestyle.

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Dinner Party Planning – A Great Menu Equals A Great Party

By Brian on Friday, December 23rd, 2011 | No Comments

Do you want to throw a dinner party, but planning one seems like more work than you can handle? Don’t sweat it. As long as you create a fantastic menu, the rest of your party planning will fall into place.

Most of your attention should be put toward the menu of your dinner party. Planning a formal dinner party, or is casual more your thing? Do you want to plan a sit-down dinner, or is buffet going to work better in your house?

To answer some of these questions, you first need to know how many people you want at your party. If you’re preparing the food yourself, it’s a good idea to keep your guest list under ten people. This will keep your preparations manageable; becoming overwhelmed before the party is not what this is all about.

Next, plan for the menu to have a little bit for every type. Even though this is your party, you should still make sure you know your guests’ preferences. Serve foods that will satisfy meat lovers, as well as vegetarians.

For your main dish, whether it’s steak, chicken, prime rib, or fish, make sure it’s fresh. For the freshest meat selections, visit your local meat market or fish market instead of a supermarket. They’ll have the freshest cuts available. Once you try this for your party (if you haven’t done so already), you’ll have a hard time going back to supermarket meats.

When buying produce for your menu, you should also stick with the freshest stuff available to you. If you have your own garden, then you should definitely use whatever you have there. If you don’t have your own garden, and it’s summertime, head out to a farmer’s market in your area. Depending on how big the market is, you can usually get a good selection from the various farmers.

Your other option for produce is going to someplace like Whole Foods, Trader Joes, or some other organic food store. In a lot of cases, your local supermarket will be just fine for produce. Just make sure that whatever you purchase is the freshest you can find.

Whether you get your food from Whole Foods, Trader Joes, a farmer’s market, or your own garden, it’s important to try to come up with something seasonal when planning your dinner party menu. For example, you don’t want to serve a summer fruit salad in the middle of January. You can’t always stick to this philosophy, and all of your guests may not notice, but the ones who do will appreciate it.

Dinner party planning doesn’t have to be some monumental feat. Just keep in mind how many people you have coming, your guests preferences (if you know them), and that you should always buy the freshest when it comes to meats and produce. Having these few planning points on your checklist will help you throw a successful dinner party that your guests will enjoy, and will have them looking forward to your next party.

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Healthy Eating – How Small Diet Changes Can Improve Your Health

By Brian on Monday, November 28th, 2011 | No Comments

According to a number of dietitians and nutritionists,making small changes to your diet, as well as your lifestyle, can do a great deal towards improving your weight and cholesterol levels, and also enhances you overall well-being. A healthy eating plan  generally involves making those small but significant changes to what you eat, and how you eat. Here’s why how small diet changes can have positive effects on you health.   

Switch To Healthy Fats

A few decades back, whenever we were told to cut back on dietary fat, many of us sadly went extreme, and actually gave up on good nutrition as well. A healthy diet includes the consumption of healthy fats and oils, which are derived from fish, legumes and nuts. Low-fat diets can also help to increase the body’s level of HLD, or good cholesterol. Good sources of healthy cholesterol include fatty fish, which is rich in Omega-3 fatty acids, and is good for the heart.

Lessen Your Serving Size

If you’re the kind who loves super-sizing your food, since switching to up-sized drinks fries and burgers at the fast food joint only costs a few bucks, you may be loading your system with a lot of artery-clogging fats. Make sure that you check your food item’s  health labels, because each extra calorie will add on to those pounds of unwanted fat that are stored in your body. A recent report by the American Journal of Public Health notes that obesity rates have soared up because serving portions and sizes have grown too. The best thing to do, is to decrease your usual serving portions of food by a quarter or a third. Instead of serving the usual hamburger-sized bun, give yourself sandwiches on dinner rolls, and make it a habit to order child-size portions each time.   

Increase Your Intake Of Fruits and Veggies

In 199, the US National Cancer Institute, in tandem with the Produce For Better Health Foundation, began a five-day program to encourage people to eat five to nine servings of fruits and vegetables each day, to reduce the risks of developing certain cancers. Today, more public and private health programs advocate increased vegetable and fruit consumption among the public. Five to nine servings of vegetables and fruits per day, according to the NCI, helps reduce a person’s  risk of developing certain cancers, heart disease, diabetes, high blood pressure and even macular degeneration. Serve yourself at least one serving f fruits and veggies every breakfast, lunch and dinner. Also stock up on dried o canned light fruits, and buy fruits in bulk, whenever they’re in season.       

If you slowly educate yourself the basics of good nutrition, and you also start making healthy lifestyle and food choices, you’ll certainly be able to see positive changes in your body, as well as in your general outlook. You’ll feel better about yourself, and you’ll  have a better attitude towards family, friends and work. You’ll also have a lot of energy left at the end of the day to do the things you want.  

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Healthy Eating Plan For The Elderly

By Brian on Saturday, November 19th, 2011 | No Comments

As we grow old. Our body goes through a series of physiological, cellular and psychological changes. When we grow old too, our body exhibits a decline in organ function and metabolic activities. Many factors lead to the decline in bodily functions, and this may be brought by poor lifestyle habits and other environmental factors. Once we age, our diet patterns must also change, to accommodate the body’s requirements. Here’s a viable healthy eating plan for elderly people.  

Low-Fat Diets Are Good For elderly People

In elderly people, it’s a must that fat intake should be limited. An elderly individual’s diet should consist of lean meats, low-fate dairy products, and less fried food. Why should fat be eliminated, or reduced?, because at this age, our body starts to lose proteins and muscles, and our cardiovascular functions begin to falter, less fat will keep us away from debilitating conditions like stroke, high blood pressure, diabetes, arthritis, rheumatism, and more.

Healthy Eating Suggestions For The Elderly

The key elements to living a healthy life as a senior citizen lies in eating a well-balanced diet, and staying fit and active regularly. With adequate nutrition, exercise and adequate care, your retirement years should be a productive and active one. Here are some healthy eating tips for the elderly.

• Eat generous amounts of whole grains, vegetables and fruits. Dried fruits like prunes or figs, and prune juice are suggested.

• As we grow old. The body starts to lose water, and dehydration starts to become a problem. It’s highly recommended that you consume at least 8 glasses of water daily.  Limit consumption of fatty and greasy foods like oils and margarine, fried food, high-fat sweets, meats, salty foods and alcohol.  

• Get enough vitamin D, to help aid in the absorption of calcium. Vitamin D can be sourced from sun exposure, egg yolks, fortified milk and fatty fish. Zinc intake must also be increased. To get as much required zinc, incorporate a few lean meats, fish and poultry into your diet.

• Foods that are rich in calcium are also highly-recommended. Foods such a slow-fat cheese, yogurt, broccoli and others are okay for the elderly. Also increase your consumption of “good fats”. These include foods like avocado, salmon, olive oil, walnuts, flax seed, monounsaturated fats and others.

• Whole grains are good for the heart and the whole body as well. Choose whole grains over processed flour, because it has a higher fiber count, and is also packed with more nutrients. Look for whole grain breads, pasta and cereals.    

• Increase calcium intake. Aging bones need adequate amounts of calcium to prevent osteoporosis and bone fractures, senior citizens need to have as much as 1,200 mg of calcium each day, which they can get from sources like yogurt, milk and cheese, almonds, kale, tofu and broccoli.  

For senior citizens, the benefits of healthy eating are aplenty. These include increased resistance to illnesses, higher energy levels, enhanced immune systems, better management of chronic health problems, and faster recuperation from illnesses.

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5 Fish Oil Supplements Benefits – ImproveYour Health By Taking Omega3 Fish Oil Daily

By Brian on Thursday, November 17th, 2011 | No Comments

If you’re busy like me, and most other people for that matter — you’ve probably got better things to do with your day, than worrying about eating healthy foods to meet your daily nutritional needs.

We are told to eat around 5 different fruits and vegetables each day to get our vitamins and minerals. Some meat, chicken or fish to get proteins, plus cereals and breads. It is also suggested we drink eight glasses of water a day.

Without taking a survey I would estimate over 90% of people in the Western world don’t heed or follow these guidelines. People generally either can’t seem to find the time, or can’t get inspired enough to watch their diet and do a little exercise.

That’s why the fish oil and vitamin supplements markets are huge and getting bigger by the day.

So — let’s assume you’re one of this 90% plus category… who don’t get the right intake of healthy nutrients, antioxidants and foods on a daily basis. What can you do about it?

Well… The first thing you can do is start using fish oil supplements and a get hold of a good range of quality natural vitamin supplements. This will at least help you get more vital vitamins, minerals, oils and antioxidants necessary for good health.

There have been many scientific and medical research studies over the last few years covering the benefits of fish oil supplements. One of the biggest issues these days is cholesterol. Millions of people throughout the world can’t control their levels, and end up on statin drugs to control it. 

Here’s 5 health benefits you can get from taking omega3 fish oil supplements daily… You might like to think about!

1 –> Veins and Arteries… helps lower cholesterol, blood pressure, triglycerides and bad LDL. Yet at the same time can increase good HDL that helps stop your veins and arteries from becoming blocked.

2 –> Stroke and Heart Attack… People die from heart attacks every day — age is no barrier. However, your more at risk if you have high cholesterol, a poor diet, don’t exercise and are over stressed. People over 40 are more at risk especially if they are overweight. Even worse is the thought of clotting causing a stroke, being partially paralyzed for the rest of your life — “is not a good option”. Fish oil Omega3 fatty acids can help reduce and even break down clots

3 –> Inflammation… Unfortunately, as we get older we are more prone to inflammation often resulting in severe pain. DHA and EPA omega-3 fatty acids have been found to help relieve and even prevent some of these conditions. Probably the most common being arthritis.

4 –> The Brain… 60% of your brain’s mass consists of fats, approximately half is DHA; Reports show that fish oil fatty acids can help children and adults with mental issues like ADHD, bipolar and depression.

5 –> Cancer… We all cringe at the mention of the word, however it’s one of the biggest killers today. Research reports indicate omega3 fatty acids can have potential anti cancer effects on several cancers including colon, prostate and breast cancer.

There’s no doubt taking omegas3 fish oil daily can benefit your health. However, you need to keep in mind — you must buy only the best top grade purified fish oil products available.

At my website, I discuss more on the great benefits of taking fish oil supplements — to give you a healthy boost each and every day.

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Everything You Want To Know About Fish Oil – Short and Crisp

By Brian on Saturday, November 12th, 2011 | No Comments

With newspapers flooded with bunch of information about fish oil omega 3 supplements, I will not blame you if you get confused. At times excess of information is not good, especially if you are at beginner level. So, here is an article where we will touch base on all the important aspects about fish oil. You may then use this basic information to expand your knowledge further.

What is fish oil?

Fishoil is the oil extracted from healthy and oily fishes like tuna, mackerel, salmon, etc.

Need of fishoil

You might know that fish is a rich source of two omega 3 fatty acids – eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). But do you know; like us, fishes too cannot produce these two essential omega3 fats. These fats gets accumulated in them throughout their life span either by eating micro algae(that has ability to produce these fats) or by eating prey fish that in-turn had consumed micro algae.

Until last century, oceans were not too polluted, so fishes caught from them were comparatively pure. But now thanks to the mankind, ocean waters are full of contaminations like mercury, lead, PCBs, etc. Thus fishes in them along with omega3 also accumulate these harmful chemicals. And obviously consumption of such tainted fishes will do more harm than good.

Easy option for all health conscious people is to shift to fish oil (it under goes various refining process to remove out the toxins)

More on Fish vs. Fishoil

1. Fish oil is pure and has lesser levels of toxicity. Molecular distillation is one expensive process that filters out all the undesired chemicals, leaving beside high quality oil that is good for your consumption.

2. Fish oil is easy to consume and does not need any preparation time.

3. Eating fish daily could be monotonous.

4. By taking supplements, you can track your omega 3 dosages.

5. Fish gels are available at comparatively reasonable price.

Recommended Dosages

Ideal dosage varies from person to person depending on their age and health condition. For normal healthy person, recommended daily dosage is at least 250mg of DHA type of omega3 fat.

Pregnant women and people who are already on blood thinning or sugar lowering medications are often recommended to consult their GP for the daily dose omega 3 fats.

Benefits of taking fish oil regularly

It has many benefits to people of all age groups. Besides helping you in fighting against various ailments, it increases your immunity levels and is very helpful in your overall growth and development. Its anti inflammatory properties are useful in relieving pain in conditions like rheumatoid arthritis, inflammatory bowel disease.

It maintains blood pressure, cholesterol, keeps sugar levels under control. It has been clinically proven that regular intake of omega3 reduces the signs of ADHD, Dyslexia, Autism, etc. It also reduces the risk of heart attacks, strokes and cancer (breast cancer in women and prostate cancer in men).

Effective fish oil features

1. It is pure and has no rancid or artificial odor.

2. It undergoes molecular distillation process to filter out all the harmful chemicals and toxins.

3. It has high DHA to EPA ratio, recommended is 2:1.

Trust me, if you lay your hands on the effective supplement using the parameters mentioned above, your worries about fish oil side effects like upset stomach, nausea, fishy aftertaste will be a thing of past.

If you wish to learn more about fish oil, visit my website Omega 3 Brief where I have described all the points we just discussed in depth.

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