26 Tips for Healthy Eating for Great Nutrition and for Losing Weight and Maintaining

By Cheri Lucking  | 

Eating healthy is just a great thing to do for your body, mind, heart and soul. When we fill our bodies with good nutrition every meal of the day we have more energy, clarity and are doing a great thing for our bodies. A little planning and time you too can create satisfying meals that are nutritious and delicious. We hope you enjoy our tips.

1. Super foods: Green protein shake packed with delicious and nutritious vegetables and fruits. Get 1-3 servings of fruits and vegetables out-of-the-way first thing in the morning. Start with a delicious tasting high in protein meal replacement shake. We have found a great online health food store. The protein shake we use is packed with 15 Grams of Protein and additional Vitamins & Minerals. Add 8 oz. of 1% or 2% milk to a blender, 1-2 tablespoons of ground flax seed, 1 packet of your favorite flavor protein shake, and blend. To the mixture add 1-2 cups of fresh or frozen spinach (a great source of iron), fresh or frozen blueberries, strawberries, raspberries, a banana, a tomato, 1/2 of cucumber and blend. This delicious tasting shake goes down so smooth and is oh so good for your body! Enjoy

2. Low-Fat Alternatives: If you are looking for healthy low-fat alternatives try this, use vegetables such as zucchini or capsicum (red, yellow, green peppers) stuffed with flavored fillings to include but not limited to cooked ground turkey, minced white meat, chicken, fish, add fresh herbs, tomato, etc. Bake in the oven until bubbling, top with fresh toasted bread crumbs broil until the top browns slightly. Don't turn your back on the broiler!

3. Skip the Mayonnaise: Low-fat yogurt mixed with Dijon Mustard makes a delicious alternative to mayonnaise. It's creamy tangy texture makes a fantastic replacement for high fat mayonnaise

4. Fresh Organic Foods: Take time out to learn about nutrition, which foods are good for you. Get creative with healthy recipes. Eating a rainbow of fresh organic foods from the garden is a great way to start. Make it a point to try fruits and vegetables that you've never had before. Eat them fresh and of course in season. Let the flavors burst on your tongue and discover how delicious each one is.

5. Wake Up Your Metabolism: Eating little and often can increase your metabolism. Don't skip meals. Eat something within the first hour of waking to get your metabolism going. Breakfast - literally means "breaking the fast", your body has been asleep. Leaving out meals to cut calories actually works against you because your body's metabolism will slow down to compensate in order to conserve energy - your body does this when there is a limited intake of fuel.

6. Pump Up the Iron: To put extra iron in your diet, add some fresh parsley, spinach, palm hearts or Swiss Chard to your regular meals, work them into your morning protein shakes, or salad.

7. Delicious Salad Right from Your Garden: Grow your own greens and herbs in pots and create your own delicious salads. For crunch add chopped celery, cucumber, shaved red beets, sliced fennel, sunflower seeds and fresh blueberries or raspberries. Dress the salad with a homemade mixture of 1/4 cup olive oil, 1/2 cup apple cider vinegar, 1-2 tablespoon, Dijon Mustard, 1-2 tablespons of orange marmalade, lite salt mixture, black pepper to taste. Blend in food processor. If you like it creamier, add fat-free Yogurt.

8. Exercise Before Dinner: Our bodies begin to slow down in the day. The best time to work out is about 8 hours after waking up. Take 30 minutes of exercise before you have dinner to increase your metabolism and you will find that you burn fat for up to 2 hours after your work out is over. This is great when used as part of your weight loss diet plan.

9. Reduce Salt and Sugar Intake: When cook your family's favorite meal, be sure to leave out as much salt, at and sugar as possible. Look for healthy alternatives, such as using low-fat yogurt instead of cream, leaning out the oil, best to use olive oil, grape seed oil or cooking spray when you stir fry, or fry and replace salt with other herbs and spices to taste. Cook from scratch, not out of a box. Check with your doctor about how much salt you should be taking. Personally we have eliminated table salt replacing with lite salt mixture found in the spice isle. It contains 50% less sodium than regular salt. This lite salt mixture is a salt and potassium chloride blend with iodide and free-flowing agent. Should not be used by persons on a sodium or potassium restricted diet unless approved by a physician. Great source of potassium.

10. Consult Your Physician: Whatever you do it is always a good idea to consult your doctor before you start any weight loss program. It is important that you confirm that there is not a medical problem that is stopping you from losing weight.

11. Chew Your food: Savor each bite, put your fork down between bites and enjoy the taste sensations. Never rush a meal. The longer you take to eat, the faster your stomach can tell your brain that you are full... it takes time for this communication to take place! You will reduce your appetite over time.

12. Eat Little and Often: - have healthy snacks - it is better to eat several times instead of only one or two meals a day.

13. Reduce the Oils: If you must use oil, use olive oil or grape seed oil for stir fries, try using vegetable or chicken stock, instead to cut down on the fat. A little oil goes a long way.

14. Don't Supersize: Before you supersize that cola beverage, or even consider drinking one, did you know that one 2-liter bottle of Cola contains approximately 53 teaspoons of sugar??? Ask yourself, would you really sit at the table and eat 53 teaspoonfuls of sugar?

15. Eat the Skin: Did you know that most of the good ingredients in fruit and vegetables is just under the skin? Don't peel - scrape; and if possible, don't remove the skins at all.

16. A Natural Diuretic: This little known trick is also good for the skin and is a great natural diuretic! Try a squeeze of lemon in a cup of warm water before you have breakfast - it really kick starts your metabolism in the morning. It also helps to prevent constipation and it's real good for your skin. Enjoy fresh squeezed lemon in your water throughout the day.

17. Try Other Types of Protein Sources: Tofu and soya are excellent alternative sources of protein. Many vegetables yield good amounts of protein such as in Lima beans and lentils - add them to your soups and casseroles.

18. Buddy Up to Stay Motivated: Join a club or buddy up with someone when you are making healthier choices in your diet and exercising. It's great to have someone else to help keep you motivated to stay with your weight loss program. Even if you're only checking in with one another on the phone, help keep each other motivated. If you have a spouse and kids, engage them in the fun and the exciting taste treats.

19. Say No to Snacks Before Bed: The metabolism slows down in the evening. Don't eat anything if it is less than 3 hours before you go to bed.

20. Stuck for Time?: Don't go for junk food - instead go for pasta or a quick salad. They only take a few minutes to prepare. Create your own Chinese take-out or make your own homemade pizza from dough purchased from your local Italian restaurant. You can control the salt, oils and of course add your own healthy vegetables and lean meats.

21. Ignite Your Metabolism: Chile has been said to be a metabolic enhancer. Adding chili to recipes can help turn your body into a fat burning furnace.

22. Use More Egg Whites: Did you know that most of the egg fat is in the yolk? Make omelet's without the yolks, or at least reduce the number of whole eggs and really reduce your fat intake. Add fresh vegetables, a great way to add more vegetables to your healthy diet.

23. Create Low-Fat Recipes: Growing fresh herbs is fun, easy and so rewarding. Adding fresh herbs and spices to your recipes and finding alternatives to white flour, baking soda, baking powder and soy sauce in your cook book recipes. Fun to experiment. Take a basic recipe and create your own.

24. Love this Trick: - you can remove fat from baking trays by dropping ice cubes into them naturally the fat sticks to the ice-cube.

25. Hot H2O: Drink a cup of hot water in the morning and not cold water. Hot water first thing will help speed up your calorie consumption. Go ahead and squeeze in some lemon to taste for the added benefit.

26. Eat Before You Shop: Grocery shopping, always eat before you go! Make a plan of healthy recipes and meals your plan to consume in the week. Make your grocery list and stick to it. This will help aid you in preparing your diet and get the healthy foods to further promote your weight loss plan or healthy eating habits. Walk away from the tempting sweets and salty snacks! We have found an online healthy store with a huge variety of assorted healthy snacks that include a proper balance of protein, carbohydrates and fat.

These are just some of the things you can do, with ease, to help you get into the habit of eating healthily and lose weight quickly.

Tips for healthy Living: Ten Super Foods Bursting with Vitamins, Minerals and Nutrients for Healthy Living

Cheri Lucking is the author of:

Top Tips for Healthy Living: The Key to Physical, Mental and Spiritual Wellness

Quick thought provoking healthy tips and advice for everyday life!

To Great Healthy Living! http://toptipsforhealthyliving.com/

Healthy Diet - How Eating Healthy Can Prevent Illnesses and Leave You Healthier

Fresh vegetables are important components of a healthy diet. (Photo credit: Wikipedia)

By Bettina Berlin  | 

Unlike the people a few hundred years ago, we don't need to worry anymore about food. Today, we can get almost everything, anytime of the year. But is that always a blessing? Is it not this confusing offer of so many products advertised greatly, that often leads us to make the wrong choices?

Not everything lives up to its promises, and not every product is healthy. Many foods contain additives that can badly influence your health, and in our hectic time we more and more often grab ready-made meals and fast food, calorie-loaded chocolate bars or chips. It's a proven fact that unhealthy nutrition can lead to various severe conditions and illnesses, like obesity, high blood pressure or diabetes, each of which again can trigger other diseases. Eating healthy, on the other hand, can lower the risk of such health problems significantly:

Some foods help preventing diseases
Healthy eating avoids unnecessary strain on the body
A healthy diet prevents overweight and the illnesses that might follow
Healthy foods preventing diseases
It is proven that some foods, because of the nutrients they contain and their influence on our body, help to prevent certain diseases. These are mainly fruits and vegetables, foods that are cherished in a healthy nutrition and eaten regularly. Some examples for foods with a positive impact on your health are:

Lemons: fight fever, colds and pneumonia
Carrots: protect arteries and eyes, reduce diarrhea and constipation
Onions: inhibit stomach cancer, fight asthma and chronic bronchitis
Oranges: prevent colds and flues, but also more severe illnesses like heart disease, stroke and certain types of cancer
Brokkoli: prevents ulcers and cataracts, also seems to prevent lung, breast and colon cancer
Less strain on the body
The core principle of eating healthy is to give your body what it needs when it needs it how it needs it. A healthy diet focuses on providing nutrients in a balanced way, meaning you ensure eating all nutrients you need in the right amount, whilst avoiding overeating and unhealthy foods which place unnecessary strain on your body:

Fat is an important nutrient which your body needs, but we often eat way too much of it and the wrong fats. Eating healthy keeps your fat intake to the level you need and rather chooses healthy fats like vegetable fats.
Overeating with carbohydrates, a common problem of our time, places a big strain on your body too. A healthy diet avoids this by cutting down on carbs and preferring the complex ones.
Unhealthy food additives like preservatives don't have a place in a healthy diet.
People suffering from various illnesses often experience a relief of symptoms when following a certain diet. A vegetarian for example helps to remove toxins from the body, thus reducing arthritis pains.
Preventing overweight and its follow-diseases
It is common knowledge that unhealthy eating habits are one of the most frequent reasons of overweight and obesity. A healthy diet on the other hand can effectively prevent overweight and at the same time significantly lower the risk of its following diseases like diabetes, heart attack and stroke. And even more, eating healthy, when combined with increased physical activity, is the most effective way to lose weight.

Hopefully, by now you grasped the fact that eating healthy is definitely worth the effort. If you eat healthy, you will significantly lower your risk of suffering severe illnesses. So, what is eating healthy? Lots of fruit and vegetables, whole grain products, moderate amount of dairy and protein-rich foods (meat, eggs, legumes, fish) and as little as possible sugar and fat. There is no magic formula to prevent illnesses, but a healthy diet will certainly make a good impact on your health. That's why it's worth it.


Bettina Berlin is an Occupational Therapist with special interest in healthy nutrition as it can improve health and help prevent many diseases she saw her patients struggling with. If you want to learn more about healthy eating, visit http://www.elishas-quick-recipes.blogspot.com today and learn how to make your favorite dishes healthier and how to prepare healthy meals in the little time your hectic schedule allows you!

Food Elements - Learn About the Nutritional Elements of Food and Healthy Eating

Biscuits or dumplings. ONE part vegetable oil TWO parts buttermilk FOUR parts self-rising flour (Photo credit: Wikipedia)

By Jon Lee Clark :

The purpose of consuming food is to ensure good health and wellness, and therefore, healthy eating is an essential aspect of eating every day. The requirement of food over the years changes over time, with respect to the stage of life that you are in. So while a child requires food to grow and develop, adults need it more for the energy required to function daily. In addition to that, food is also required so as to repair the various parts of the body that are worn away, or those that have had to be discarded due to wear and tear.

We tend to use various parts of our bodies with everything that we do, be it breathing, thinking, moving, playing or working on the computer. This means that we need to be able to continuously replenish our body with a variety of elements that are present in food and drink.

The various elements of food that exist, their characteristics, the manner in which they can be used, and the right way in which specific foods should be combined to obtain maximum benefits are given below:

The Food Elements

Healthy eating is possible only when you ensure that your body is getting the right food elements in the right quantity that it requires. Therefore, it is essential to know about the food nutrition to be able to make sure that you are consuming everything. Some of the food elements that you should be aware of include starch, sugar, albumen, fats, minerals, and indigestible ingredients.

These are often clubbed together to form the basic classes including carbonaceous, nitrogenous, and inorganic. While all the starches, fats and sugars fall under the carbonaceous category, the albumen is considered to be nitrogenous. All inorganic substances include all the minerals that we need for the body. It should be noted that all healthy recipes or menus should ensure that all the various categories of food are finely balanced in a meal.

Carbonaceous - All starches, sugars and fats are covered under this category. Starch can be found in grains, most vegetables, and also in some fruits. Sugars are available in the form of cane, grape, other fruit sugars, and milk sugar (a constituent of milk).There are also some sugars that are made in the laboratory.

Glucose, for example, is an artificial sugar that is similar to grape juice. It is made from potato or corn starch in a chemical process. However, it is not as sweet as the natural sweeteners that nature provides. Fats can be found in vegetables and animal food too. Butter and suet are examples of animal fat, but you can also find fat in plant sources like nuts, beans and some fruits like olives too.

While fat is commonly used as a free element (as in butter) and we use it in many not-so-healthy recipes in abundance, not only is free fat difficult to consume, but it also interferes with the digestion of other foods.

Nitrogenous - Albumen in its purest form can be found in the white of an egg. The entire white of an egg is nothing but pure albumen. You can also find albumen in other animals and vegetable foods as in the case of oatmeal. Gluten closely resembles albumen and is also a nitrogenous element. It is found in rye, barley and wheat. Casein is also a part of this class of food elements and can be found in peas and beans.

Inorganic - Almost all the foods we consume have a certain proportion of inorganic and mineral matter. Grains and milk have a large proportion of the minerals that we need on a daily basis.

Indigestible substances - These are foods that are not digestible by the body and are therefore only meant to provide bulk to the food that we eat. Bran and fibrous tissues in the body are examples of indigestible foods.

Food Element Uses

Most of the food that we eat is carbonaceous in nature. This is something that has been proven after studying the daily eating habits of various cultures. The carbonaceous food element allows our body to produce heat, and in conjunction with other food elements, allows us to be able to use force and strength. Carbonaceous food elements also help the body replace the fatty tissue that gets used up in the process of fat burning.

While fats produce the highest amount of heat among the carbonaceous food elements, it should be remembered that these are most difficult to digest and can therefore lead to various health issues. Healthy eating deems that only the recommended proportion of fat should be included in meals on a daily basis.

The nitrogenous nutritional elements help in keeping the brain, nerves, and muscles healthy and fit. These are the food elements that ensure that you remain healthy in all respects including mental health. All healthy recipes should include a decent proportion of nitrogenous food elements to ensure that the stimulus to tissue change is provided to the body at all times, thus keeping all tissues fighting fit.

The most commonly required inorganic elements are phosphates. These provide the building blocks for bones and nerves and are therefore critical for good bone health.

Combination of Food Elements

There is a saying that 'too much of everything is bad', and this applies to food as well. While all food elements are required by the body, it is necessary that each of the food elements be consumed in a specific proportion to ensure healthy eating and healthy living. If you want to learn how to cook healthy recipes, you need to know which of the food elements are required by the body and in what quantity.

For one, the daily intake of the body should ensure 6 carbonaceous food elements to 1 nitrogenous food element. It has also been noticed that this one-sixth of nitrogenous food elements can be used up to 3 ounces in a span of 24 hours.

So if you want to ensure that you are making healthy recipes for your family, you need to make use of this scientific knowledge about nutritional element to ensure that your family stays healthy and fit.

If you'd like more information on weight loss for women, home exercises and other useful fitness tips, Go to SqueezeItIn.com.

How To Get Allmax Hexapro Review Professionals

By Stacey Burt

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