Don't Diet!

When you hear the word “diet” does it bring immediate thoughts of failure? How many times have you gone on diets, only to fail miserably? Could it be that “diets” just don’t work?  Diets don’t work. Don’t diet! Why?

If you go on a “diet” you are only setting yourself up for another round of failure. Never use that word. If you need to lose weight and become healthier, instead of going on yet another diet, you must make changes to your entire lifestyle or you will never be successful.

Making changes to your lifestyle is not just about changing how you eat, it is about your attitudes, your feelings, and your knowledge about what is healthy and what is not. It is about how much physical activity you get and whether or not you really want to improve your life.

WHY DIETS DON’T WORK.

Eating can be an addiction for many. Unfortunately, you can't give up eating the way a smoker can give up cigarettes. Think about how difficult it would be to try to give up smoking but be forced to smoke three a day.  You would probably decide that you might as well enjoy them every time the urge hits.

Unfortunately, you must eat in order to survive. This means that if food is a problem in your life, you must find a healthier attitude towards food. This is where diets fail. Diets do nothing to change how we view food. “Diets” are about deprivation. No one wants to feel deprived.

We punish ourselves when we slip up along the very narrow pathways upon which our diets place us. This means that we wallow in guilt over every little misstep we make until we give up all together and decide to over indulge once again and ignore the guilt all together. The answer, don’t diet.

HOW TO BE SUCCESSFUL.

If you don’t diet, to have real success, you must make lifestyle changes. Period. This is the only way you can lose weight without experiencing the guilt that so many dieters go through with their diets. Set new goals for yourself. Keep them aggressive but realistic for fitness, dropping pounds, and eating healthy foods.

Change your way of eating. Then change the way you see food and you will experience amazing changes in your attitudes toward your health, your body, and your fitness level. As the pounds begin to drop off, you will experience more energy and less pain when exercising. This will help keep you motivated.

 

KEEP IT STEADY.

Long-term weight loss goals are challenging. Take it one day at a time and begin again the next day. This means that even if you fall completely "off the wagon" today, you can start over tomorrow. The key to success is to stay the course more days than not and learning moderation and balance when it comes to straying from the straight and narrow.

How can you be successful if you don’t diet? There are many ways to fail when it comes to dieting. There is no way to fail, however, when you are making positive changes in your life that reap positive results. It may take weeks or months to reach your goal. As long as you are making steady and continuous efforts and progress, you are doing wonderful things for your health.

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Arthritis Pain Relief

The most common type of arthritis, osteoarthritis, a degenerative condition, is a form of arthritis that causes the gradual breakdown of the cartilage that cushions the joints, resulting in bones rubbing against bones. This cause stiffness and pain when movement is attempted. Osteoarthritis most commonly affects weight-bearing joints such as the knees and hips and is also common in the fingers.

There are several factors that contribute to developing arthritis:

1.         genetics

2.         gender

3.         the aging process

4.         being overweight and/or obese

5.         joint injury

Obviously, you cannot change your genetics, your gender, or reverse the aging process. However, you can make changes to your weight and lifestyle that will help you find arthritis pain relief.

DIET AND OSTEOARTHRITIS:

FOODS TO AVOID:  There are many pro-inflammatory foods that can increase arthritis symptoms due to inflammation, increasing your pain. These foods need to be avoided as much as possible from your diet.

*Junk foods, high-fat meats, processed meats like lunch meat and hot dogs, and fast foods increase inflammation in your body. This is partially due to the unhealthy fats used in processing these foods, especially trans fats and saturated fats.

*Saturated fats are also found in dairy products and eggs. While these foods are important source of minerals and vitamins, you don't need the extra saturated fat. Be sure to choose low fat milk and cheese and lean cuts of meat, which will not promote inflammation.

*Diets high in sugar increase inflammation and obesity. Eliminate high sugar foods such as sodas, pastries, pre-sweetened cereals and candy.

*Decrease your consumption of all animal products other than fish. It is also very important to eliminate alcohol, coffee, and excess salt.

*Some vegetables from the nightshade family of plants, like potatoes, tomatoes, and eggplant, can increase the pain from inflammation.

FOODS TO INCLUDE: Being overweight carries a highly increased risk of developing osteoarthritis. Since being overweight contributes to joint injury, it makes sense that losing weight would decrease your pain level by reducing the pressure on your joints. A joint-friendly diet should be rich in fruits and vegetables.

*Fruit:

Those high in Vitamin C like strawberries, raspberries, kiwi, peaches, mango, and cantaloupe.

*Vegetables:

Those high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, spinach, kale, broccoli, cabbage, and Brussels sprouts.

*Anti-Inflammatory Foods:

Ginger, garlic, apples and apple cider vinegar. (Apple cider vinegar is said to ease pain on the joints. Take 2 TBSP. per day.)

*Oily Fish:

Rich omega-3 essential fatty acids and high in Vitamin E like salmon, mackerel, sardines, herring, tuna and trout.

*Nuts and Seeds:

Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts like walnuts, brazil nuts and almonds, and seeds like sunflower and pumpkin seeds.

*Pulses and Grains

Lentils, chickpeas (garbanzo beans), brown rice, and whole grains (breads, cereals, pastas,etc.).

*Drink at least 48 ounces of pure water every day.

EXERCISE AND OSTEOARTHRITIS:

EXERCISE: One of the best forms of treatment for arthritis pain relief is exercise. It strengthens the muscular support around the joints and improves joint mobility and function.

There are three types of exercise that are beneficial in the treatment of osteoarthritis:

*Stretching exercises - help reduce stiffness and increase joint movement and flexibility.

*Strengthening exercises - increase muscle strength. Strong muscles help support and protect the joints that are affected by arthritis.

*Aerobic exercises - improve cardiovascular fitness, control weight and improve the body's overall function.

Start with a warm-up and begin exercising slowly. Resting frequently will reduce the risk of injury. Before beginning any type of exercise program, consult your doctor to find out which exercises are appropriate for you and which exercises you should avoid.

While you cannot prevent osteoarthritis, you can find arthritis pain relief by eating a joint-preserving diet, maintain your ideal weight, and exercise regularly. Exercise also helps control weight and improves mental outlook by releasing feel-good chemicals in our brains.

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Healthier Eating

Everyone wants to eat a healthier diet, but it can sometimes be difficult to know if your diet is healthy enough.  There are a number of factors that go into creating a healthy diet, and it is important to evaluate the current state of your diet before embarking on a plan for healthier eating.

There are several questions you should ask yourself when evaluating the healthiness (or lack thereof) of your current eating plan.  These questions include:

Do I eat a wide variety of foods?

Variety is one of the most important hallmarks of healthier eating, since no one food contains all the nutrients needed by the human body.  It is important to eat foods from all the major food groups, including grains and breads, fruits and vegetables, milk and dairy products, meats, beans and nuts.

Do I recognize the importance of cereals, breads and other grain products?

Eating a wide variety of grain based products is important to healthier eating.  Grains and cereals contain a large number of important nutrients, including high levels of dietary fiber.

It is important to choose whole grain products as often as possible, since whole grain products contain far more nutrients than refined white bread and similar products.  When eating cereal, choose whole grain varieties, or those that are enriched with vitamins and minerals.

 Do I eat lots of fruits and vegetables?

Many people do not eat sufficient servings of fruits and vegetables every day.  Most experts recommend eating between 5 and 9 servings of fruits and vegetables every day, roughly equivalent to 2 cups of fruit and 2½ cups of vegetables.

When shopping for vegetables and fruits, it is important to choose a good variety of dark green, dark red, orange and yellow varieties.  That is because different colored fruits and vegetables contain a variety of different nutrients, including vitamin C, vitamin A and beta carotene.

Do I eat a good breakfast every morning?

Breakfast, or the absence of it, is often a good indicator of the state of your diet.  If you rush out of the house every morning and grab a doughnut at the local convenience store, chances are your diet can use some work.  A healthy breakfast provides a foundation for healthier eating for the rest of the day. It also helps you avoid cravings and provides much needed nutrition.

Do I choose low fat foods over higher fat alternatives?

Low fat alternatives are available for a variety of products, including milk, cheese, meats and more.

One part of following a healthy, low fat diet is avoiding processed foods whenever possible, since processed foods tend to have higher amounts of fat and sodium than fresh foods.

It is also important to control the amount of fat that is added at the table.  Adding things like butter, sour cream and heavy sauces is a sure way to ruin an otherwise healthy meal.  Even healthy foods like salads can be sabotaged by the addition of high fat salad dressings.  Try using lower fat alternatives like flavored vinegars instead.

Do I drink plenty of water?

Drinking plenty of fresh, pure water is important to maintaining a healthy body and a healthy lifestyle.  Water is important to maintaining optimal levels of health.  Try substituting water for less healthy beverages like soda and coffee.

Am I able to maintain my optimal body weight?

Gaining weight without trying to is often a sign of a poor diet.  Following a healthy diet, and getting plenty of regular exercise, is the only way to lose weight and keep it off.

Do I limit the amount of salt, sugar, alcohol and caffeine in my diet?

While all of these elements are fine in moderation, excessive amounts of any of these four can indicate a serious problem with your diet.  It is important to limit the amount of unhealthy elements in any diet.

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Live Without Water?

Water makes up over 90 percent of our body, and without this life-giving fluid, you and I would not survive.  The human body can survive for up to 3 weeks on water alone.  We can only live without water for 4 to 5 days. 

What do we get from water, that our body must have, and can’t live without?  All of our bodily functions rely on the cells in our bloodstream to supply them the nutrients and minerals that they need to carry out vital functions. 

Cells absorb the vitamins, minerals, and nutrients we take in during our digestive process.  Since cells are also made of mostly water or fluid, it’s necessary to keep lots of water regularly coming in to our body.

Ask any health and fitness instructor, and they will tell you that you must consume plenty of water during your exercise routine, weight lifting, and physical activity requires us to take in water or some sort of sports drink. 

Most instructors will recommend just plain water.  Why must we keep our bodies so hydrated?  In order for the metabolic and muscle burn to occur, there must be plenty of water and plenty of oxygen. 

Another benefit of water is that it contains oxygen, a substance our body cannot live without.  Water also helps to flush the lactose acid that accumulates in our muscles when we work out.  The lactose acid can build up and cause soreness and muscle pain.

So, if you look at the benefits that water supplies, you see that we can only live without water for a short time. If you are trying to maintain health and fitness, you cannot ignore the fact that water needs to be a part of your daily intake. 

But how much water do we need to adequately supply our bodies, and help fuel our metabolic processes?  The most often recommended quantity is at least 8 eight-ounce glasses each day. I personally believe that 10 glasses is even better.

What other benefits can water provide?  Water helps keep our skin healthy and glowing.  It helps in the reduction of wrinkling, and aids in our ability to flush fat, toxins, and any other unwanted or foreign substance from our bodies.

Flushing our intestines with plenty of water allows us to maintain stable and safe quantities of yeast and bacteria.  It keeps our thought processes and brain function at optimal levels, and prevents headaches that are caused from not enough hydration. 

Water is the basis for all life. Can we live without water? No, life cannot be sustained for longer than a few days without water. It is life enhancing, life giving and life sustaining.

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Healthy Individuals

Wellness refers to the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits.  Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do.  Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.  But what makes us healthy individuals?

NUTRITION

The first place to start would be examining your eating habits.  Since we are a product of what we eat, if our eating habits are unhealthy, we’re not going to be healthy individuals. Do you take in more calories than your body needs?  Are you taking vitamins and supplements to make sure you are getting your recommended daily allowances?  If you’re not taking care of your most basic nutritional needs, you aren’t a well individual. 

EXERCISE

Next, look at your exercise habits, if there are any.  If there aren’t any exercise routines to examine, there is no wellness.  Everyone, no matter what their age, benefits from exercise.  Whether it is organized sports or a daily walk, exercise is a necessary wellness tool.  It keeps our bodies conditioned, our minds sharp, and we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!

STRESS

Being able to handle the daily stresses of life helps keep us well.  Making sure we take the time to accommodate our needs for stress relief, such as downtime, therapy time, massage time, or simply take the time for a nice, hot bath.  The body tends to retain stress in the muscles of the shoulder and back.  Taking the time to relax, combined with physical exercise, will help you maintain a state of wellness. 

Our personal habits either keep us well or prevent us from being well. If you smoke, drink, or lose sleep to excess you’re not the well individual you could be.  Smoking, drinking, and loss of sleep work to our detriment, and it takes extreme discipline to stop.  Smoking fills our body with carcinogens, and works to keep us tired and lethargic. 

Giving ourselves adequate time to devote to all areas of our physical needs, from our nutritional intake needs, to our physical fitness needs, to the need for quiet time, contributes to our capacity for being healthy individuals.  How well we allocate time for these needs, and the choices we make in fulfilling these needs, keeps us well.

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10 Superfoods

You hear a lot about foods that are considered “superfoods” because they are so nutritious. The following 10 foods belong to this nutritional powerhouse list.

Avocados

Though avocados contain more fat than almost any other fruit, it's virtually all monounsaturated fat whose many benefits include raising good cholesterol, lowering bad cholesterol and preventing heart disease. It's high in fiber, low in calories, and higher than bananas in the blood-pressure-reducing mineral potassium.

Beets

Beets contain a greater range of nutrients than almost any other fruit or vegetable. The antioxidants that give beets their deep red color fight off free radicals that attack the body's cells. Free radicals can lead to aging and many diseases including cancer. Compounds in beets can lower blood pressure and heart disease risk, and help cleanse the body of harmful chemicals present in processed foods, such as nitrates.

Berries

Berries are full of antioxidants, versatile and delicious. Strawberries should be eaten for potassium, raspberries for vitamin C, blueberries for fiber and blackberries for vitamin E.

Broccoli

Broccoli is rich in dozens of nutrients, packing the most nutritional punch of any vegetable. It has vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and is a rich source of fiber. Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including heart disease and several types of cancer. Half of its fiber is insoluble and half is soluble, helping to meet your body’s needs for both types of fiber.

Lentils 

As we are increasingly hearing about the health risks of consuming too much red meat, lentils are a near-perfect substitute: When mixed with rice or another grain, they form a complete protein with all the amino acids the body needs. Lentils have no cholesterol, virtually no fat, and high proportions of soluble and insoluble fibers that help manage blood sugar, lower cholesterol and aid digestion. They're also packed with vitamins and minerals, including iron.

Nuts

Almonds, cashews, hazelnuts, walnuts and peanuts are full of heart-healthy fats that boost "good" cholesterol. Adding a few servings of nuts a week can dramatically reduce people's risk of cardiovascular disease. Some studies have found that regular nut consumption actually makes people less likely to gain weight.

Quinoa

Many Americans never have heard of this grain. Quinoa is very high in fiber, protein and minerals, and very low in calories and in fat. Studies have shown eating a daily bowl can lower rates of obesity, breast cancer, heart disease and Type 2 diabetes.

Salmon

Salmon is low in contaminants and high in the omega-3 fatty acids in fish oil. Regularly consuming salmon can help lower blood pressure and reduce inflammation; and the fish oil provides a brain-nourishing compound that can slow the mental decline associated with aging.

Spinach

Spinach is full of anti-oxidants. It rids the body of free radicals and is packed with nutrients including calcium, vitamins A and K, and omega-3 fatty acids.

Tomatoes

Regular consumption of tomato products can reduce the risk of cancer and heart disease due to its combination of vitamins and phytonutrients such as lycopene. Because cooking actually enhances tomatoes' health-promoting properties by making nutrients more easily absorbed, canned tomatoes are a good alternative to fresh.

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How to Stay Sharp

None of us want to lose our ability to think clearly as we age. In order to stay sharp no matter what your age, you need to keep your brain stimulated. There are many ways you can do that.

Here are just a few of them:

1. Take a Walk. Walking for just 20 minutes a day can lower blood sugar. That helps stoke blood flow to the brain, making you think more clearly.

2. Learn How to Dance. Learning dance moves activates brain motor centers that form new neural connections. Dancing also calms the brain's stress response.

3. Volunteer at the Hospital. Helping others and interacting with them activates many parts of the brain, helps keep your stress level down, forces you to stay focused and keeps your mind occupied on others instead of focusing on your own problems.

4. Work Crossword Puzzles, Sudoku or Brain Teasers. Working puzzles keeps your mind challenged, busy and healthy. Plus, it’s a great way to prevent boredom and relieve stress.

5. When you Walk, Look Around. Don't just keep your eyes forward. Look to the left and to the right. These actions can activate rarely used parts of the brain that can spur brain cell growth and new neural connections.

6. Read a Good Book. As you read, conjure a mental image of the characters and what they look like, what they are doing, and their surroundings. By doing this, you activate multiple areas in the brain and encourage memory formation.

7. Meditate. Sit quietly, choose a word that calms you, and when your mind starts to wander, say the word silently. This type of activity can reduce the stress hormone cortisol, which zaps memory. Meditation also helps reduce feelings like depression and anxiety.

8. Take a class. Live near a college? Taking classes can stave off dementia. If you don’t want to do something that formal, join a book club or go to seminars or other educational events.

9. Replace Candy with Fruit. Fruit provides fiber and antioxidants that help scrub plaque from brain arteries and mop up free radicals that inhibit clear thinking.

10. Listen to Music. TV provides a lot of stimulation, but watching too much can dull brain transmission. Instead, listen to your favorite relaxing music. Music lowers stress hormones that inhibit memory and increase feelings of well-being that improve focus.

11. Redecorate.  Plant flowers. Redecorate the kitchen. Rearrange your closets. Clean out drawers. Making such changes can alter motor pathways in the brain and encourage new cell growth.

12. Sleep. Shut-eye isn't a luxury. It's when your brain consolidates memories. Poor sleep, caused by worry, depression, or insomnia, can interfere with your rest.

13. Read the News. Keeping up with the latest not only activates the memory part of the brain but also gives you something to talk about with friends and family. That kind of socializing can activate multiple parts of your brain and encourage cell growth.

14. Play an Instrument. Playing a musical instrument is associated with lower dementia risks. It also eliminates boredom, a brain state that can cause some thinking skills to atrophy.

15. Play Board Games. Monopolgy, Risk, Pictionary, Scrabble, or Boggle; board games are associated with a lower risk of developing dementia. They activate strategic, spatial, and memory parts of the brain, and require you to socialize, which can help form new neural pathways.

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Fun Ways to Add Fruit and Vegetables to your Diet

March is National Nutrition Month making it a perfect time for you to find out more about healthy nutrition and how much it affects your life and your health. You probably already know more than you think about what you should be eating but for more information, there are dozens and dozens of sites online that will help you make informed decisions about what you and your family should be eating.

Listed below are some creative and helpful ways for you to add fruits and vegetables to your diet.

*MAIN DISH - Make your main dish a big, colorful bowl of salad. Start with lots of dark leafy greens. Then add tomato, bell peppers, green onions, celery, carrots, cucumber, or whatever you fancy. The possibilities are endless. For protein, add some beans or tuna. Top with low-fat balsamic vinaigrette.

*SANDWICH - For a healthy, delectable sandwich add sliced onion, tomato, bell pepper, avocado, cucumber or apple to a slice of your favorite cheese. Put it all on two pieces of whole grain bread, add a little seasoning and some low-fat dressing, and you have a delicious, nutritious masterpiece.

*SOUP - Make a big pot of vegetable soup. Saute some garlic, onion, bell pepper and chopped tomatoes. Add carrots, celery, yellow squash, zucchini, broccoli, green beans, peas, asparagus, mushrooms, etc. Use a small amount of high starchy veggies like corn and potatoes. One of the great things about soup is that you can freeze it.

*PIZZA - Make some homemade pizza and top it with loads of your favorite fresh veggies.

*SNACKS - For snacks, instead of eating unhealthy, fattening potato chips and dip, try munching on some fresh vegetables dipped in your favorite salad dressing, guacamole or hummus.

*BREAKFAST - For breakfast, add veggies like onions, tomatoes, bell peppers, broccoli, and zucchini to your omelet.

*BREAKFAST - Another option for breakfast is to whip up a fruit smoothie. Throw in a banana, a handful of strawberries, blueberries, peaches, or cantaloupe, some low-fat Greek yogurt and a tablespoon of ground flaxseed.  Use frozen or fresh fruit. It’s delicious!

*DESSERT - Another delicious way to enjoy fruit is to eat it as dessert instead of something that is full of sugar like cookies, candy or cakes. Slice up a melon or a banana, add some berries and top with some low-fat yogurt. Yum!

As you can see, it is not that difficult to add more fruit and vegetables to your diet. Be creative. I’m sure you can come up with a lot more ways! Not only will you lose weight and be healthier, as your body gets used to eating more and more fruit and vegetables, it will no longer crave sugar and processed foods.

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Smart Snacks

People who are successful at losing weight do not skip meals and they do not wait until they are horribly hungry before they eat.  They spread their calories throughout the day. This keeps the body’s blood sugar at a consistent level and you will not feel like you are starving yourself.   

What are some ways you can beat snack attacks?

PRE-PLAN and PRE-PACK SNACKS. 

This is one of the best things you can do to lose weight without feeling deprived. When you come home from the grocery, before you put any food away, do this instead:

*     *Count out 100-calorie baggies of healthy snacks like pretzels, whole grain crackers, raisins, dates, nuts, sunflower seeds, etc. 

      *Cut up veggies like carrots, bell peppers, celery, cucumbers,  etc. and bag them, either one kind to a bag or mix and match.

This is one of the smartest and easiest things you can do for yourself. Whenever you feel a snack attack coming on, grab a bag and munch away. This way you still get to snack but will never feel like you are depriving yourself. Plus, you will keep your body satisfied and your metabolism working efficiently.

HOW TO AVOID MINDLESS EATING.

This has always been my downfall. If I sit down in front of the television in the evening, I am doomed. I will start eating whatever food I can find, completely ignoring the fact that I am not hungry. 

Hunger has nothing to do with it! If you do this as well, you must make a deliberate effort to make some changes or you will not be able to maintain a healthy weight.

The first thing you must do is change your mindless eating to purposeful eating. Once you make yourself aware of exactly what you are eating, you will not be so inclined to indulge. If you must eat, grab one of your pre-packed snack bags and eat. If sitting in front of the television is a trigger for mindless eating, get up and do something else. 

      *Take a walk. If you can’t go outside in the evening to walk, walk around your house. Walk from one end to the other as many times as you can, or do a few jumping jacks, or run in place. The exercise is excellent for your body and will make you more mindful of what you eat later.

*Listen to music. Put some headphones on, close your eyes, and listen to your favorite band or listen to some soft music that will help relax you. It’s difficult to eat when your eyes are closed!
 

      *Curl up and read a book. It’s a lot more difficult to eat when you are trying to hold a book and concentrate on reading. If you don’t have a book, read a magazine or play around on the Internet. The idea is to do something that will take your mind off of food.

Smart snacking and purposeful eating will change the way you look at snacking. It’s all about taking charge of your eating habits.  Only you can control what you eat. Once you are aware of exactly what you are eating, you will begin to make the change from empty calorie snacks to healthy and nutritious snacks.

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This is What Your Plate Should Look Like

Before you eat, think about what goes on your plate. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Over the day, include foods from all the food groups. 

Half of Your Plate Should Be Fruits & Vegetables.

Eat a variety of vegetables, especially dark-green, red and orange vegetables. Fresh, frozen and canned vegetables all count. Fresh, of course, is always best, but frozen is a close second. Never eat regular canned because they are so high in sodium. Always choose "reduced sodium" or "no-salt-added" canned vegetables. Fresh is also best for fruits, but they can also be dried, frozen, canned in water or 100% juice.

Only Choose Whole Grains.

Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Always check the ingredients list on food packages to find whole-grain foods.

Use Fat-Free Or Low-Fat Milk. Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

Eat a Variety of Lean Protein. Eat a variety of foods from the lean protein group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Twice a week, make seafood the protein on your plate. Keep meat and poultry portions small and lean.

Reduce Sodium and Avoid Empty Calories. Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks. Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt. Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.

Enjoy Your Food But Eat Less. Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home, where you are in control of what's in your food.

Eating Out. When eating out, choose low-calorie menu options. Choose dishes that include vegetables, fruits and whole grains. Write down what you eat to keep track of how much you eat. If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or 2 drinks a day for men.

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How to Eat Healthy on a Budget

If you are on a strict budget, you probably think that you can’t afford to eat healthy foods. A major issue for those who are trying to create a healthy lifestyle is the cost of healthy food. However, if you shop wisely, you can eat healthier than you ever have before and decrease your grocery bill at the same time. Nutritious eating doesn't need to be expensive.

SAVE ON MEAT:

Canned fish costs considerably less than fresh fish and still contains most of the nutrients. Canned tuna and salmon are cheap and are very low in fat and calories if you choose the varieties packed in water rather than oil. Chicken is much less expensive if you purchase a whole chicken and remove the skin yourself before cooking.

MORE VEGETABLES & BEANS, LESS MEAT:

Reducing the amount of meat you eat and replacing it with vegetables and/or beans is a great way to save money. Fresh vegetables are not nearly as expensive as meat or poultry and your body will thank you for it. Salad is another cheap, healthy food. The pre-packaged salads are more expensive than purchasing the lettuce and other vegetables separately and preparing the salad yourself. Beans are inexpensive, very nutritious, and can replace meat several times a week.  .

HOW TO BUY FRUIT:

Fruit can be somewhat expensive. If you buy fresh fruit, always buy what is in season. That will save you money. Apples and oranges are inexpensive compared to some other fruits and, of course, you can often find sales that will further reduce your expenses. If you buy canned fruit, buy the kind that is packed in water or less sugar. Never buy the kind that is packed in heavy syrup.

LESS JUNK FOOD, MORE SAVINGS:

By choosing healthy foods, you will automatically be spending less than before due to the absence of junk foods that you may normally purchase. Junk food like chips, donuts, cookies, cakes and soft drinks are expensive and can eat up a good portion of your grocery budget.

Healthy eating is not just eliminating certain foods from your diet; it is replacing them with healthy foods. Making these changes to your eating plan will not only help you save money, they will also do wonderful things for your body. You will lose weight, feel better and be healthier.

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Too Much Salt

Most American adults consume too much salt. When you think too much salt, you probably think of junk food like potato chips. However, half of all the salt consumed can be linked to 10 types of foods. Bread and rolls lead the list followed by cold cuts and cured meat, pizza, poultry, soups, sandwiches, cheese, pasta dishes, meat dishes and snacks such as pretzels and potato chips.

Most of these foods are consumed daily by most people because much of the American diet revolves around fast food and processed food. With our fast-paced, stressed-out lifestyles, it is much easier to grab a pizza or sandwich than actually planning and fixing a meal that contains healthy foods.

The average American consumes 3,200 milligrams of salt daily, not counting salt added at the table. This is far above the recommended 2,300 milligrams. However, if you are over 51 or have high blood pressure or diabetes, you should consume no more than 1,500 mg of sodium per day.

One of the major dangers of high salt intake is that it can raise blood pressure. Over half of all Americans have high blood pressure or diabetes. High blood pressure can lead to heart disease and stroke, two of the leading causes of death in the United States.

WHAT TO EAT

*Avoid fast food and processed food.

*Eat whole foods like fruits, vegetables, nuts, seeds and whole grains.

*Drink lots of water.

*ALWAYS carefully read the labels on food products.

When you start reading food labels you will be amazed at the high sodium content of most processed foods. Many people think that eating a can of soup is healthy. Right? A can of soup has 1,775 mg of sodium!! That is only 525 mg less than the recommended daily intake and 275 mg MORE than the recommended amount if you are over 51, are diabetic or have high blood pressure. So PLEASE always check labels and only choose foods that are low in sodium. Your body will thank you for it.

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The Natural Enzyme that Improves Your Health

Inflammation is anything in the body that should not be there, any non-living tissues. This is just about anything that causes pain. This would include blockages in the head or chest from mucus, sinus or bronchial problems, asthma, emphysema, or industrially induced problems including asbestosis. It would also include blood clots, prostate problems, arthritis, ulcers and a mass of other problems that are all caused by inflammation.

Serrapeptase is the enzyme that the silkworm uses to dissolve its cocoon. It was soon realized that the silkworm, who turns from being the worm into a moth in a very short time, must have something that dissolves "non living tissue" because the cocoon is a hard structure of dead tissue.

WHAT DOES SERRAPEPTASE DO?

Serrapeptase dissolves blood clots and causes varicose veins to shrink or diminish. Known possible benefits are pain relief, dealing with lung problems, eye problems, ENT problems (Ear-Nose-Throat), trauma, inflammation of any kind, cardiovascular difficulties and very importantly, arthritis.

In 25 years of being prescribed by German doctors, no harmful side effects have ever been reported. serrapeptase can, and does, resolve many problems that doctors tell us are insoluble. However, we need to remember that many of the problems we experience with our health are often closely tied to our diet.

HOW OUR DIET CAN HELP.

If we eat junk food, we get junk health. When shopping in the supermarket, look at the labels. How many ingredients are listed on the label? How many of those ingredients are unknown to you or are difficult to pronounce? Those are chemical and additives that are toxic to your body.

The bulk of your diet should be “whole” foods or foods that are in their natural state; fruits, vegetables, nuts, seeds and grains. These are “from the earth” foods that are filled with wonderful and natural nutrients, vitamins and good health. By increasing your intake of whole foods and decreasing your intake of “processed” foods, your health will being to improve drastically.

Alternative remedies, many of which have stood the test of time, in some cases many hundreds of years, finally offer hope to a lot of people. If you are interested in improving the health of your body with alternative remedies, Serrapeptase is a good place to start. Though it is a recent addition, being "discovered" only 35 or so years ago, it is one that works for many people.

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What You Eat Determines Your Health

Somewhere caught up in your busy lifestyle, between your Blackberry, day planner, laptop, your kids sports, piano lessons, traffic jams, and household duties, being healthy got deleted from your agenda.  Instead of planning healthy meals and taking the time to sit down to eat, you’re on the go, driving through fast food joints eating combo meals, forgetting to eat lean protein, fruits and vegetables.  Unfortunately, those quick and easy foods are loaded with carbohydrates, sodium, sugar and fats.   

You must make the effort to change your way of eating if you want to be healthy. Here are some tips for healthy eating:

1.            NEVER skip breakfast.  Eating in the morning will jump-start your metabolism, giving you energy to get you through the morning.  Protein and carbohydrate in the morning is a great breakfast.  Breakfast should be your largest meal for the day. 

2.         Reduce your intake of caffeinated and carbonated beverages.  Caffeine is a central nervous system stimulant and is addictive.  Caffeine will make you hungry.  Carbonation prevents your body from absorbing nutrients.  Both caffeine and carbonation will cause your body to be in a more acidic state, something you do not want. 

3.         Drink at least eight 8-ounce glasses of water per day.  I personally drink distilled water and avoid tap water at all costs.  Filtered, purified, ionized and reverse osmosis water is also good.  Think of water as cleansing the toxins out of your body.  Water is water. It is not ice tea, coffee, or Crystal light. 

4.         Eat your fruits and vegetables daily.  A diet rich in dark green, orange, red and yellow choices are best.  Your body likes variety that comes in all colors.  Variety gives your body a greater amount of nutrients.  The most overlooked benefit of eating raw vegetables in your diet is the benefits of the enzyme activity in raw vegetables.  Eat at least 3 portions of raw vegetables a day. 

5.         Eat whole-grain products.  Your best sources are whole-grain breads, cereals, rice and pasta.  Stay away from enriched and white flour products.  Read the label.  Processed foods are not whole-grains.  All the healthy nutrients have been stripped away from processed foods.  Try to greatly reduce your intake of processed foods.

6.         Cut the “bad” (saturated) fats and increase the “good” (unsaturated) fats.  The bad fats include coconut and palm oil, butter, full-fat dairy products and animal fat.  Eat the good fats that include olive, canola and corn oils.  Read the label.  Anything fat that is solid at room temperature is best to avoid. 

7.         Drink alcohol in moderation, if at all.  Alcohol has wasted calories and if consumed on a regular basis, adds unwanted pounds.  Alcohol also increases your blood sugar levels which is unhealthy for your metabolism. 

Try and make one change a week.  Or continue to work on one of these tips until it becomes a part of your healthy lifestyle.  Healthy eating takes some planning.  It’s very difficult to eat healthy on the fly.  Spend some time and plan your meals.  It’s well worth the rewards.  You are what you eat.  If you are eating unhealthy, don’t expect to stay healthy for long.  It’s easier to stay healthy than to try to get healthy once you are sick. 

With only a few simple changes, you can make a big difference in your daily eating habits.  Use your mind – if you think healthy, you will eat healthy.  Think of foods as fuel for your body.  Eating healthy foods will produce a healthy body. 

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