Archive for the ‘Health/Nutrition’ category

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Protein Shakes for Muscle Recovery and Growth

December 7th, 2010

Experts tell us it is beneficial to drink our protein within the first 15 minutes after a workout. Studies suggest that taking quick absorbing protein shakes immediately after a workout helps build more muscles than drinking a carb drink.

Protein is a primary food group or dietary supplement that typically emerges when people seek ways on how to lose weight fast. This is the reason why taking protein in all forms is quite popular, especially protein in shakes. Different people prepare their protein shake in many different ways. To many it is an acquired taste which has to be enhanced with fruits. The more popular fruits used in protein shakes are bananas, strawberries and/or avocado. Others even use vegetables like spinach while still there are those who use yogurt.

Protein is a necessary part of anybody’s diet, but more so for people who stick to a workout plan. Protein is necessary for gym enthusiasts because it serves as a building block. It is responsible for building and strengthening muscle tissues, blood, skin and bones. Not only that, it also repairs body tissues. People may not be aware, but heavy workouts can actually damage the body.  This is why protein is important because it repairs that type of damage to the body – as it is a source of the body’s strength, enabling it to take on physical activity.

Probably the only thing that can hold people back from supplementing their diets with protein is cost, and the hassle of preparing protein shakes. Pre-mixed and flavored protein shakes can be quite expensive when taken regularly. In this manner people have become creative and switch to homemade protein shakes that are equally as tasty and healthy as most of the other sophisticated protein brands out in the market.

A healthy protein shake has to have a good base. Some of the good shake bases include non-fat milk, yogurt, soy milk and orange juice. Adding fruits can add flavor and texture to your shakes. Bananas and berries add a host of essential nutrients and antioxidants to your shake. Fruits also go well with all types of base whereas vegetables would taste better with milk. A powerful blender is also a good thing to keep in your kitchen counter.

When it comes to the type of protein to use, whey comes highly recommended for people who are working out. Whey is quickly absorbed in the body and gets to work efficiently after a workout. Whey is inexpensive and each glass of your protein shake will require just one scoop of whey.

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Should You Buy Hoodia Weight Loss Patches?

July 2nd, 2010

For most people it might not be that obvious that they can use weight loss supplements with a healthy diet to speed up their results. Many of the diet pills that are advertised are good for nothing, and this confuses most of the consumers in to thinking that every possible supplement is worthless, even though there are many potent herbal supplements that can’t get from the shadow of the highly marketed products that promise impossible results. Hoodia is an appetite suppressant that is found in South Africa in the Hoodia Gordonii cactus.

The ingredients alone don’t make the most effective product, but you will also have to think about the form of the supplement. Many products come in capsule form, but in the past few years there has been a new form of administration that has become popular. Transdermal patches give faster absorption, and they also give fuller absorption because the supplement doesn’t have to deal with the destructive forces of the digestive enzymes and the hydrochloric acid in the stomach. So instead of capsules I would recommend that you buy hoodia weight loss patches to help with your diet.

With Hoodia or any other appetite suppressant, it is of uttermost importance that you follow a strict and a healthy diet. You won’t be hungry, so you need to have a set plan so that you get all the necessary vitamins, minerals and a sufficient amount of antioxidants. It is also a good idea to use other health supplements like green tea and resveratrol, to make sure that you will stay healthy during your diet. Both of these have also been shown to increase the rate of weight loss, so you should love the effects that you can get from stacking these three supplements.

Keep in mind that even though these might be powerful herbal supplements, they will not do magic. You will have to do the work yourself and let the supplements only aid you in carrying it out. You should eat a lot of filling low calorie foods that are packed with nutrients and antioxidants. Besides just eating healthy you should also start doing regular exercise, to make sure that your body maintains muscle mass and only gets rid of the adipose tissue.

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Ground Turkey Is Good For Your Health

July 1st, 2010

It is common knowledge that turkey has a lot of health benefits. This is the reason why it is declared to be one of the healthiest food in the market. Turkey is a great source of protein and it’s also very low in fat. Take turkey breast, for example, it has the lowest level of fat compared to other sources of protein such as meat or fish, and since it’s not red meat, it is low in cholesterol as well. So why not use ground turkey, which is way more healthy than ground beef, in your spaghetti for example. You won’t even notice the difference. Besides, ground turkey can be prepared in various ways to add zest to the usual monotonous home-cooked meals. You can even experiment and create your own ground turkey recipe.

However, unlike chicken, you need to add a bit more herbs and spices to jazz up the flavor of your turkey, but don’t fret. There are a lot of available herbs and spices in grocery stores or supermarkets. What’s more, you can now buy only the parts of the turkey you like, such as turkey breast, legs, wings, etc.

Turkey is also light on the budget since it costs less than beef or pork. The cost of ground turkey is only 2 dollars to 2.50 dollars per pound while ground beef costs 3 dollars per pound. So you can save more without compromising your health.

Given all the benefits you can get from ground turkey, you may still be a little reluctant to switch your usual meat ingredients to ground turkey because the taste may not suit your palate. Actually, in most dishes, it’s hard to tell the difference between a ground turkey and ground beef in terms of taste. There are a lot of great tasting ground turkey recipes out there that you might want to try. After all, this meat is not just a “thanksgiving turkey” as other people perceive it to be.

If you like stuffing turkey, here’s a health guideline you might want to keep in mind:

Loosely stuff the turkey with the dressing prior to putting it into the oven. Use a thermometer to make sure that the turkey stuffing is well heated and cooked. Right after you take out the turkey from the oven, transfer the dressing into a bowl. If the temperature of the dressing is low, put it in a microwave and heat it up to 160 degrees mixing it constantly to consistently distribute the heat.
Living healthy is not that difficult as long as you have turkey in your meals. Not only is it practical and economical, but it is also helpful to know about when trying to avoid foods high in cholesterol.

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How to Lower Triglycerides Naturally

June 16th, 2010

Triglycerides are basically fat which is stored in the body. If you are searching for how to lower triglycerides, you will find there are a significant number of diets that you can follow to help you reach your goal. The first thing you need to do is eliminate foods such as sugars, cakes, cookies, crisps, ice cream and more. Any foods that are very high in colorings, sugar, salt and acid. All these wander into the blood stream and can cause many problems inside your body. A well-planned healthy cholesterol diet is necessary to keep your system clean.

Foods that increase blood glucose increase triglycerides and your focus should be on keeping your levels low. Start to lower your intake of carbohydrates. Many diets are all about low carbohydrates and many doctors recommended this when trying to loose weight or keep healthy. Carbohydrates increase glucose, which again leads to a higher level of triglycerides. So cut out the carbs instantly. Any foods or drinks that are heavy in sugar should be eliminated. Exchange soft drinks and alcohol for some natural fruit drinks or preferably water. Water is the most important ingredient in a healthy diet. Drink as many glasses a day as possible.

Fish is a good option to choose over other meats. The secret in how to lower triglycerides is all in the diet and exercise. Salmon and sardines are very natural and good for the heart. Mix and match so your meals will not become uninteresting. Even though you are following a diet, you can still make it interesting. Vegetables and fruits are both good. The best way to cook your vegetables is to steam them; however on occasion boiling or straining them is acceptable. If you enjoy your break then whole grain is your best choice. It is very tasty but avoid excess butter.

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Natural Foods As Constipation Remedies

June 14th, 2010

People who are always on the go are the ones who mostly suffer from constipation pangs. This happens because they choose to dine in fast-food restaurants instead of cooking their own food. Foods served in these restaurants can contain preservatives and artificial flavorings that can cause toxic build up and can be one of the reasons for constipation. Constipation remedies can be found not only with your doctor and your local drugstore, they can also be found in natural foods. These forms of foods will actually give you a mild body cleanse at the same time as relieving your constipation worries. It is not difficult to ward off constipation if you know its root cause. Here are some common reasons why some people become constipated.

Low Fluid Intake
Water can be very beneficial to our body especially if you often experience difficulties in excreting the fecal matters from your body. You can be constipated when you are always dehydrated and have low fluid intake. The process of ejecting the waste products inside your body is delayed when your colon do not have enough water that can sustain the entire process. When your body reuses some of the fluids your stool becomes dry and hard and may result to irregular bowel movement as these feces are very difficult to pass. Some people may think that each person is required to excrete the feces from the body on a daily basis. This is a myth as being able to defecate at least four times a week is still considered normal.

Poor Diet
Fiber is always the number one dietary requirement for you to have soft stools and regular bowel movement. When you have low fiber intake it is possible for you to become frequently constipated. You can prevent constipation by avoiding processed foods and eating fruits, vegetables and whole grains. If you are eating processed and junk foods, it is about time you switch to eating fibrous foods. It can prevent your body from absorbing toxins and clean the walls of your intestines.

Sedentary Lifestyle
Lack of exercise and less physical activities can also lead to constipation. Although the link between constipation and lack of exercise is still unclear, experts believe that people who cannot perform any kind of physical activity are more prone to getting serious diseases. Being busy is not an excuse to skip a short period of exercise. Simple walking after lunch or dinner can regulate your bodily function. Do this at least twenty to thirty minutes a day to stay fit and healthy.
Delving deeper into the reasons for constipation will help you get rid of this certain digestive disorder. Just remember that remedies for irregular bowel movement are well-balanced diet and more physical activity.

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Diet Food Delivery Makes Losing Weight Easy!

May 4th, 2010

If you are heavier than you would like to be and in need of a very simple means of losing some of that excess weight, there are plenty of options available to you. One of those options is to use the services of one of the well known diet companies such as Nutrisystem, Medifast, Diettogo, eDiets or any one of the similar companies that provide you with a ready made set of diet meals to replace your regular meals. Here’s an overview of how this system works and how easy these diet companies make losing weight.

Which of the diet companies you decide to work with is up to you, so its probably easiest to generalize as much as possible here so you understand what you can look forward to. Then you should really research each company more deeply to decide which will suit you the best.

The strategy typically used by most of the diet companies that provide meals for you is to actually deliver a batch of them to your home so that you don’t have to even worry about going to the stores to buy all the necessary ingredients to make the food yourself. That part is already done for you and is delivered direct to your door for maximum convenience. This is a real time saving aspect is something that appeals to a great many people. Diet companies understand this and count on the fact that when you can save someone a lot of their time, especially if they lead a busy life and don’t get a lot of free time to themselves, then you are doing them a great service that will attract a lot of customers.

Along with the time saving aspect, there is also a labor saving side to this system whereby you don’t need to prepare and cook the food yourself either. The meals come ready to go and after removing from the packaging, can either be eaten straight away in the case of cold meals, or after a few moments in the microwave in the case of hot meals. Add to the mix the fact that the meals are generally well balanced, low in calories and contain all the nutrients your body needs for good health and you have yourself a winning combination of convenience, speed and simplicity.

If this all sounds too good to be true, it’s worth knowing that there are some drawbacks to this type of diet. The main ones are the fact that you don’t have much control over what you get to eat, although most of the diet companies have a pretty extensive range you can choose from. Once you have taken delivery of your order, that’s what you will be eating. Another drawback is the meals themselves. Because they have to be low in calories, there has to be some compromise on what they can contain and you will have to expect them to be lacking in a lot of the foods that you like. That’s because a lot of the foods that most people like are high in calories and not particularly good for your health! The meal sizes will also appear smaller than what you are probably used to, but remember you are on a diet and the idea is to lose weight.

You will lose that weight easily enough by eating less and more healthily. These diet meals are designed to help you achieve that as best they can.

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One of the Easiest Raw Mexican Recipes

April 28th, 2010

Eating healthy is very important to me. I am a strong proponent of the inclusion of incorporating tons of fresh, organic, raw ingredients into my daily regime. Raw foods are packed with nutrients because they are alive. When foods are cooked, many of these vitamins and enzymes are killed. In raw recipe preparation, foods are never warmed higher than 115 degrees. These low temperatures ensure that the enzyme and vitamin content is retained.
What is also a fact is that some fruits and vegetables, such as tomatoes, actually increase their benefit from being lightly cooked. Lycopene, a valuable nutrient found in tomatoes, is released when they are cooked. Some other vegetables, for example, broccoli, are more digestible when they are steamed lightly. The florets can be difficult to digest when they are raw.
For optimal health, it is vital that we consume somewhere around 50% of our diet in the form raw vegetables and fruits. Typically, I will consume 75% or more raw foods every day.
I have included one of my favorite easy Mexican recipes in this article. It is created using only raw ingredients. It is a nutritious and vegan (free of animal products of any kind) recipe.


Raw Mexican “Rice”
serves 2-3 people

Ingredients:
4 tablespoons minced sun dried tomatoes (soaked for about 8 hrs)
3 tablespoons of the water from the soaked sun dried tomatoes
1 large clove garlic, minced
2 tablespoons chopped red onion
1/4 cup chopped red bell pepper
2 teaspoons olive oil
1 cup parsnip rice*
1 teaspoon chili powder
1/4 teaspoon ground cumin
1/2 teaspoon Himalayan sea salt

* Prepare the parsnip rice by processing 3/4 cup of parsnips and 2 tablespoons of pine nuts in a food processor until they reach a rice-like consistency.

Method:
Dehydrate the red onion, red bell pepper and garlic for 4 hours on a teflex sheet.
Combine the parsnip rice, dehydrated vegetables, tomatoes, chili powder, salt, and the water from the soaked sundried tomatoes. Mix until well combined. Add more salt if needed. Refrigerate for between 3-6 hours in order to let the flavors meld and develop.

Raw recipes can sometimes be complicated and time consuming to prepare. This Mexican recipe is both delicious and simple. The only pre-preparation needed is soaking the sun-dried tomatoes prior to making the recipe. This can be done either overnight the evening prior, or the morning of the day you plan to prepare the recipe for dinner.

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Stainless Steel Juicers: Getting more vegetables into your fruit juice

April 22nd, 2010
Orange juice.

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If you are into making fresh juice at home then you probably know that mixing your fruits and vegetables is a great way to make new and interesting combinations that taste really good and are still healthy. Generally speaking, fruit juice is not quite as beneficial in terms of vitamin, nutrient, and healing properties. Although it is certainly not BAD for you, it also does tend to contain quite a lot of sugar. Fruit sugar is not as unhealthy as processed sugars you find in your kitchen or in commercial products, but if you are on a low calorie diet then even fruit sugar may be something you wish to take into account when planning your day.  A low calorie diet can include vegetable juice with a little fruit juice mixed in, or just vegetable juice by itself, but that may take some getting used to.  To work your way up to pure vegetable juice, try the following.  I prefer to use stainless steel juicers but you can use any kind of juicer.
Here are some of the best combinations of fruits and vegetables that I have come up with so far. My emphasis is always on minimum sugar content.
1. Carrot, celery, capsicum (pepper) and ginger. 2 pounds of carrot, a bunch of celery, one green capsicum, and an inch cube if ginger root. This juice is very rich in vitamins A,B, and C. The green capsicum is actually richer in vitamin C than oranges are! It is surprisingly sweet thanks to the carrot.
2. Tomato, celery and carrot. Use the ingredients in a ratio of about 4 carrots and tomatoes each to one bunch of celery. Again it is nice and sweet with the carrot juice.
3. Cabbage, ginger, and celery. Use about half a head of cabbage with a good inch cube of fresh ginger, and a few sticks of celery to dilute it a bit (cabbage tastes quite strong). Cabbage juice is actually fairly sweet itself and the ginger is there to cover the “cabbagy” taste and smell.  Ginger will juice best in a stainless steel juicer or a twin gear juicer, as it will extract more juice from the dryish root, but all juicers will got some juice out.

If you try these combinations you will find that juice without so much fruit can be very palatable indeed, and if the colour is a deterrent for you many people, especially kids, find that drinking it through a straw takes away some of that “my juice looks too green!” factor.  Best of all it is so good for you.

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Smoothies and Their Origin

April 18th, 2010
Strawberry Banana Smoothie

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Smoothies are chilled, blended drinks typically made from a combination of fresh or frozen fruits, crushed ice, and fruit or vegetable juices. For a thick consistency banana, yoghurt, sherbet or sorbet is also used. It does not contain ice cream, as this is a base for milk shakes.

Drinks made from puréed fruit based on recipes that came from Brazil were first sold in health food stores in the West coast of America in the 1930s. It wasn’t until a decade later when the public was introduced to recipes for a “banana smoothie” and a “pineapple smoothie’ that were made available through the Waring Blendor cookbooks published in the 1940s. The term “smoothie” was then used to refer to any smooth product made using blenders. However, it wasn’t until the 1960s, with the resurgence of macrobiotic vegetarianism in the USA that smoothies began to become popular. These early smoothies were essentially a blend of fruit, fruit juice, and ice. In the 1970s ice milk was added to the blend to create fruit shakes which were served at local health food restaurants stores, along with other health foods such as tofu, fruits and carob. Within the same period smoothies became commercialized when chains such as Smoothie King began to sell blended fruit drinks under the name of ‘smoothie’.

The history of smoothies dates back to centuries farther when we consider similar traditional drinks in India such as lassis and sharbats. Made from yogurt that is thinned with water, cooled with ice and flavored with spices, salt, fruit and honey, lassis have been enjoyed in the said region for at least 4,000 years. Meanwhile, sharbats have also been in existence since the time of the Moghul emperors when syrups made from fruits and/or extracts of flowers and herbs were diluted with water and ice. From these obervations it can be said that modern smoothies with their base of frozen yogurt and fruit are more similar in its constituents to Indian lassis than to the fruit juice drinks of Brazil.

This refreshing drink is simple to prepare. Here are a couple of recipes for classic fruit smoothies which you can easily try making yourself:

Blackberry Smoothie Ingredients: 220g frozen blackberries 1 banana 180ml apple juice 125ml plain yogurt

Method: Combine the fruits and juice in a blender. Pour the yogurt over the top then process until smooth. For an even healthier treat, try yogurt containing probiotics. Pour into a chilled glass and enjoy!

Berry Blue Smoothie Ingredients: 300g frozen blueberries, slightly thawed 250g vanilla yogurt 180ml milk 360ml pineapple juice 3 tbsp runny honey 15 ice cubes

Method: Combine the blueberries, vanilla yogurt, milk, pineapple juice and honey in a blender and process on high speed until smooth. With the blender still running add about 3 ice cubes at a time until all the ice cubes have been added and broken up into the smoothie. Continue blending until smooth then divide between four glasses and serve immediately.

Keep these recipes in mind the next time you thirst for a refreshing yet healthy drink.

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Losing Weight With The Best Vegetarian Foods!

April 13th, 2010
The Red Hot & Purple Chili Pepper

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Vegetables are the most nutritionally dense foods around, they contain more vitamins and minerals than any other type of food and they can be prepared in numerous different ways. They are ideal for losing weight and optimizing your bodies systems. You can eat them, juice them, dehydrate them, cook them, etc. You get the idea!
Here are some of the best vegetables that you are probably not getting enough of. All of them can be used for making delicious recipes, losing the pounds, and building a healthy body. They are all low-fat, low-carb and low-calorie as well as powerful detoxifiers.

Carrots

Helps you have bionic eyes.

One of the best system cleansers and bursting with nutrients, carrots are full of beta carotene and natural sugar. They are an excellent source of energy and a fabulous base for a juice.
Carrots are best raw by themselves or in salads. If you really want to get a good dose, try a juicer or vita mixer and combine with fruit to create a delicious drink.

Leeks

Avoid being bubble boy.

Leeks are a green vegetable and not familiar to everyone. They are excellent for fighting off infection and disease. They give a great boost to the immune system and like any other green food they help fight cancer and are full of fiber.

They are a little on the tough side if not cooked, however steaming is recommended to retain the maximum amount of nutrients.

Chili Peppers

Turn up the Heat.

Add some excellent flavor to your meals as well as a bite and a metabolism boost. The active ingredient in peppers capsaicin is one of the leading chemicals in the fight against cancer and super bugs. Be careful with peppers and don’t forget they are also the densest source of vitamins on the planet.

Kale

Think Popeye on Steroids.

Quite possibly the worlds healthiest food that you are not eating. Kale is packed with nutrients and has many calming and healing properties. Great in salads or in juices or even dried and made into chips.

Celery

Eat this and wither away.

Famous for the claim that it takes more calories to burn celery than it contains it is a very low calorie food. It also happens to be very filling and have a nice salty flavor. It is great in salad, as a base for juice, or with peanut butter.

Watercress

Clean out that body.

An outstanding diet food, watercress is a powerful antioxidant that cleanses the kidneys and bladder, purifies the blood and increases energy levels. It is often a secondary ingredient in juice and salad. It can have an overpowering flavor so use it sparingly and develop a taste.

Broccoli

With Cheese without cheese… whatever.

You knew I was going to say Broccoli. Ounce for ounce, this famous little tree can single handedly protect you from cancer and clean out your colon at the same time. It also happens to be chock full of numerous vitamins.

Some like it raw, but most like it steamed with some cheese. Whatever your fancy eat it up.

Add more of all of these to your diet and you will make drastic gains in health and weight loss.

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The Symptoms of Acid Reflux

April 13th, 2010

For a very long time, it has been thought of that adults are the only ones affected by acid reflux. However, recent studies have shown that children and even as young as infants are also plagued by this very condition. If you feel as if your own child might be afflicted by acid reflux, it would be better for you to know the signs and symptoms of this dreaded disease, so you could help treat it as early on as possible and have your child feeling happy and good once again.

Oftentimes, when an infant spits and spatters, parents usually disregard it and tend to think that they might have fed their baby too much or maybe the baby is trying to burp but was unable to do so. Although it is very common for an infant to spit up, it is still wise for you as the parent, to never overlook the possibility that your baby might actually be suffering from something even more. Infant acid reflux symptoms are repeated spitting and irritability. Your baby might be irritated when they are lying down and in most cases, this causes inability to sleep.

When it comes to young children, the signs and symptoms are a bit similar. Queasiness, feeling of throwing up and stomach ache are just some of the common symptoms. You might also find your child saying that their tummy hurts when they lie down and they also have trouble going to sleep.

With teenagers on the other hand, the symptoms are similar to adults, which includes frequent burping, difficulty breathing, a sour and bitter taste in the mouth and the most predominant of all acid reflux symptoms, heartburn!

In terms of treating acid reflux in infants, simple dietary changes have been proven effective. An acid reflux medication like antacids for example can be given to young children and teenagers. However, make sure that you consult with your doctor first before giving your child certain medications.

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Healthy Smoothie Recipes Ideas

March 24th, 2010
raspberry peach smoothie

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Smoothies are an excellent way to ensure that we are meeting the nutritional needs of our bodies. The combination’s are endless and the result is a smooth, delicious treat that happens to be extremely nutritious.

You can pack smoothies with whatever you like. I prefer to prepare healthy smoothie recipes, making my smoothies as nutrient rich and low fat as possible. This means I leave out things like ice cream, yogurt and milk. But, if you are looking to make a treat, a smoothie that includes ice cream or yogurt will fit the bill.

To blend my smoothies, I typically will use coconut water. It is rich in electrolytes (sodium, magnesium, calcium and phosphorus) and is nature’s Gatorade. It has a slightly sweet taste so it enhances the flavor of your favorite smoothie combination, without adding the bad fat and calories. It is loaded with potassium, more than you will find in a banana, has zero fat and is low in acid.

I drink a smoothie at least 4 times each week. I like to pack them with blueberries, raspberries, strawberries, banana, mango, kiwi and some type of green. Typically, I will use a handful of baby spinach. Often, I will add a scoop of green powder to pack in more nutrients.

The days that I drink my smoothie, I don’t need to eat breakfast. It is actually the same as eating 5-6 servings of fruits/vegetables each day. When I drink a smoothie, I am ensuring that I am certain to meet the recommended daily allowance of 5 fruits and vegetables. The amazing thing is that I am getting this nutrition in my first meal of the day!

Other great smoothie recipes include fruits such as pear, apple and even pomegranate. The sky really is the limit. The more you vary your smoothie ingredients, the more you are covering your bases as far as fitting in all of the nutrients that your body needs for good health.

Viva La Smoothie! They are delicious, nutritious and when coupled with the proper diet and exercise, will keep you fit and fabulous!

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Lose Weight fast with the top 7 healthy foods!

March 17th, 2010

If you want to be lean and healthy, you have to make it easier for yourself by including food that will help you to achieve your goals. Such food will help you to lose fat faster and they will also make you build lean muscle mass. We will look at 6 of those foods in this article. Let’s start!

1. Legumes and pulses

Legumes and pulses are low in fat and high in muscle building nutrients: fiber, iron and protein. Eating more legumes will keep you full and will also ensure that you burn fat and build muscle.

2. Oats

Eating oats for breakfast will keep you full until lunch time. This is because oats are very high in soluble fiber – a nutrient to keep you fuller than non-soluble fibers.

3. Fat free dairy products

Fat free dairy products contain much less fat than full cream dairy products and the high calcium contents will also help you to lose weight.

4. Whole-grain products

Whole grain carbs are a much better choice than white carbs. This is because white carbs causes a spike in your energy levels leaving you hungry and tired. Wholegrain carbs on the other hand keeps you full for longer.

5. Lean meat and fish

Lean meat is higher in lean protein and lower in fat than other meat types (like red meat). So eating more of those will help you to stay leaner than the rest

6. Fruits and veggies

Snacking on veggies and fruit will keep you full and it is a great alternative to unhealthy (and fattening) sweets and junk food.

7. High protein bars

Protein bars (those that are low in fat), are a great fat burning and muscle building snack. If you include a few nutrition protein bars in your daily diet, you will say good bye to cravings and hello to lean muscle mass.

If you keep the smart food tips in mind, you will be on your way to be leaner and healthier. Just remember that you also have to exercise regularly and eat healthy for it to come to full effect. But if you do, you will be feeling and looking lighter and healthier. Pilates is a great exercise to try out. If you want to take it up, have a look at a home pilates machine. They tones the whole body and they also help to build a strong and lean middle.

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Food to Avoid for Acid Reflux Diets

February 15th, 2010

It is very important to follow a proper dietary procedure once acid reflux disease has been identified in the body. Consuming the right food at the right time will help a long way in curing the disease.

Certain foods like fatty foods should be avoided at all cost and should be replaced by fruits and vegetables. One should adopt an acid friendly diet which can cure this disease much more quickly than any other measures taken. The step may look hard initially but it is very effective, once practiced. It just needs a bit of determination on your part to be able to say goodbye to some of your favorite meals.

Certain foods like fatty foods are not digested properly and they stay in the stomach lining for a longer period of time thus causing more acid to be produced. This leads to the worsening of the condition further. We should include those foods in our diet that can be digested easily without putting much pressure on the stomach. Fruits and vegetables like peas, broccoli, and cabbage should constitute a major portion of the diet. Diary products like cream can be consumed but only after ensuring that they are low in fat. Caffeine products, alcohol, and cigarettes are strictly prohibited. Using these will only aggravate the disease. Milk is not a recommended product when someone is suffering from acid reflux as it makes the body to churn out more acid than usual leading to other painful symptoms.

Eating meals in small quantity is an important aspect when dealing with acid reflux. Meals should be frequent but small in quantity. This helps the body to easily digest them without troubling the stomach. These changes are important and necessary to get rid of the disease and potentially avoid acid reflux surgery, but one should consult his or her local doctor before starting with all the dietary changes.

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Fruits and Vegetables We Can Juice for Weight Loss

February 12th, 2010

When it comes to losing weight we can juice specific fruits and vegetables to aid us in our weight loss goals. Juicing will provide us with an abundance of essential nutrition that we might not otherwise achieve with low calorie diets or other kinds of diets. The nutrients we supply ourselves with by juicing can improve our mood and increase our energy levels – two things we might need all the help we can get with when dieting!

Cucumbers
Cucumbers are very low calorie vegetables that are great for weight loss. Cucumber juice is pretty tasty and easy to make. Cucumbers are quite juicy, and you will only need 1 large cucumber to make one glass of juice. Cucumbers are an inexpensive and are therefore cost effective vegetable for juicing.

Cucumbers are also very cleansing and are great for the kidneys, lowering blood pressure and producing clear skin.

Carrots
Carrots are great for weight loss because they make a substantial soup like juice that can be more filling than some other juices. A carrot juice just before a meal can help improve digestion and the feeling of satiety. The heftiness of carrot juice also makes it a good choice for a low calorie snack. Carrot is also one of the more sweet and tasty of vegetable juicer recipes. For this reason carrots are often mixed with sour (but extremely healthy) green vegetables like spinach, kale and broccoli.

The pulp left over from carrots can also be used to make healthy low calorie soups.

Negative Calorie Vegetables
Some vegetables are so low in calories that they are classified as negative calorie vegetables. This means that it takes more calories to digest these vegetables than they actually provide us! Asparagus, broccoli and dark leafy greens are great examples of negative calorie vegetables.

Diuretic Vegetables
Shedding excess water can help us shift a little weight and reduce the feeling of being bloated. Celery and (especially) asparagus are great diuretics that can help. If you make an asparagus juice be prepared to pass unpleasant smelling urine. This is normal when drinking asparagus juice and nothing to worry about.

Spice It Up
Mixing up hot spices with your juicing recipes could help burn up a few extra calories. Chili powder, pepper, cayenne, cardamom and allspice all have a stimulating effect upon the metabolism.

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3 Delicious Medifast Shake Recipes

January 23rd, 2010

The Medifast weight loss program revolves around pre-packaged shakes. Fortunately, Medifast shakes are available in a variety of flavors and actually taste pretty delicious. For most people, the first few weeks on the program are pretty great, but slowly boredom creeps in and your thoughts begin to turn back to fast food.

If you find yourself in this situation, try one of the many Medifast shake recipes that are available online. Some of these recipes are absolutely delicious and all of them will jazz up your Medifast experience. To make your shakes even more amazing, consider purchasing a Bella Cucina Rocket Blender which will allow you to make rich, creamy, delicious shakes just by adding a little ice.

One of my favorite Medifast shakes is the Dreamsicle. It tastes just like the ice cream treat. The only trick to this one is finding the diet Cream Soda which is not as widely available as you might think.

Dreamsicle

  • 1 Orange Cream Medifast Shake
  • 8 oz. diet cream soda
  • ice

In your Rocket Blender, add the diet cream soda, shake mix and ice (however much you prefer). Push down the blender tumbler and let it blend. This is truly delicious.

Black Cherry Bomb

  • 1 Vanilla Medifast Shake
  • 1/4 tsp Black Cherry Kool-Aid mix
  • Ice

Add all the ingredients to the Rocket Blender and blend.

Chocolate Mocha Shake

  • 1 Chocolate Medifast Shake
  • 8 oz. cold coffee

Blend these together and put in the fridge to chill for 30 minutes to an hour. This will give the shake a nice, creamy texture.

These recipes are just the tip of the iceberg. It’s super-simple to come up with your own unique flavors. Just experiment until you find something you like. One word of warning: be careful when using carbonated beverages in the shaker jar. It will explode and you will have a wet, sticky kitchen.

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Top 10 Weight Loss Foods

January 22nd, 2010

Knowing what foods to eat to lose weight and what foods to cut out is extremely difficult. Maybe it is the conflicting diet advice that is available that is confusing us all. And as what you eat greatly influences how you look, we have to pinpoint the food that will give us the shape we want.  Here are the top 10 foods to eat when you want to lose weight.

1. Lean protein

Protein is pure muscle fuel. The more you consume of it the greater your muscle building and fat burning capability. And as the act of building burns calories even in your sleep, you will be feeling lighter by the minute.

2. Whole grain carbs

When you want to lose weight, you want to eat the foods that are not only good for you, but that will also keep you fuller for longer. Whole grain carbs (pasta, couscous, bread and such) and brown rice, and baby potatoes are sustained energy release carbs – they keep you fuller  longer.

3. Fruit

Fruit is one of the best snacks - it is low calorie and high in fiber, keeping you fuller for longer. Keep some fruit nearby to snack on.

4. Vegetables

Vegetables should take a prominent place on your meal plate – half of your plate should be filled with vegetables. That way your calories are significantly reduced.

5. Beans and other pulses

Beans and other pulses like lentils are a great way to bulk up a meal – saving you calories and money.

6. Nuts

Nuts are a very healhty snack to munch on. But try to have no more than a handful per day.

7. Chillies

Adding chillies to your meals will make you eat less of the food because of the heat. And as chillies are a fat burning food, they will also help you  burn fat.

8. Fat free dairy products

Fat free dairy products contain a high amount of calcium – which are said to be a weight loss accelerator.

9. Oats

Starting your day with oats will ensure that you stay full the whole day.

10.Healthy fats

Unsaturated fats (the healthy fats) help keep us full and also help to lower cholesterol.

Exercise

Another way of losing weight is to eat less. Exercise helps one to do just that by increasing your appetite control. Make sure that you do cardio and weight training. When you train with weights you can either do free weight lifting with individual dumbbells or you can use the smarter choice – the adjustable dumbbell system, where you will only need the one pair of dumbells.

The above top ten foods that will help you lose weight should make up most of your meals. And the other unhealthy foods should be eliminated from your diet. That you you will be losing weight very soon. Just remember that in order to be more successful, you have to include regular exercise.

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Rapid Weight Loss May Be Possible

January 22nd, 2010

Research that has been done in most parts of the world has indicated that most people are in fact not comfortable with their weight, and that majority would like to lose some of the excess weight. Nevertheless, most people just do not know how to go about it and many end up doing nothing about it.

Though majority of overweight people think that their fate is sealed, there is a way out that has been devised and revised by health experts that if implemented – may guarantee rapid weight loss. It is not rocket science, but rather a blend of healthy eating habits and exercising sprinkled with some other beneficial activities that most take for granted. For one to achieve rapid weight loss, embrace foods high in fibers like fresh vegetables and fruits.

Another healthy and efficient way to achieve rapid weight loss is by regular workout sessions in the gym or any form of exercise. This is a sure way to burn excessive calories and build a good and compact body quickly. Most people go to exercise with unrealistic goals expecting to lose weight instantly. The secret is to engage in a rigorous training program that makes you sweat, and adhere to it for a longer period.

Experts on how to lose weight fast and easy also encourage drinking of plenty of water, about eight glasses per day to help keep your body hydrated. It also helps burn the extra calories as you train, and also leaves your skin glowing. One may also include diet supplements to boost their bodies and provide some nutrients that may be deficient. In essence, rapid weight loss is pegged on a healthy diet and regular exercise. One should have a clear picture of what exactly they are aiming at so that they can monitor their progress, rather than opting for a rapid weight loss haphazardly.

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10 Delicious diet friendly snacks

January 18th, 2010

When you are on a diet, you need to have some smart and diet friendly snacks at hand to keep the hunger at bay between meals. The only problem is finding the right snack – a snack that is both diet friendly and delicious. The good news is that I don’t have one – but ten such snacks. They are not only low fat and low calorie, but they also taste delicious. So pack a few of them with your lunchbox, and you will keep your hunger at bay while watching your waistline.

  • A small tub of fat free yogurt – The calcium in yogurt helps to aid weight loss and the protein helps to keep one full and it is also fuel for muscles. Aim to have at least one small tub of fat free yogurt per day
  • A handful of dried fruit – Dried fruit not only taste delicious, be they are high in fiber – fiber are known to keep one fuller for longer. Pack a small bag full of dried fruit and keep it in your handbag. You’ll never know when the hunger pangs will attack.
  • Whole wheat crackers with fat free cottage cheese and tomato – This is one of my favorite snacks. It is very delicious and healthy. Buy some crackers and cottage cheese and keep it in your office fridge.
  • A handful of almonds – Almonds are also said to aid weight loss. Aim to have about 5-10 almonds each day.
  • Any type of fruit – Fruit is a great diet snack. And with the wide variety of fruit that are available, you are bound to find a few to snack on between meals.
  • Vegetable sticks – chop some vegetables like carrots, celery, cucumber and tomatoes and pack them in with lunch to snack on. They are low calorie and very filling
  • Fat free fruit smoothies- Smoothies are great to fill one up. Make one with frozen fruit, fat free yogurt and some oat bran.
  • Low calorie breakfast bars- If you can find a low calorie breakfast bar, buy a few and keep in your office drawer.
  • Cup of vegetable soup- A cup o vegetable soup (either home made or instant store bought) is also a great diet friendly snack to have between or before meals.
  • Diet hot chocolate – Diet hot chocolate is both low calorie and low fat, making it a great between or after meals snack.

By now, you hopefully have enough snacks to keep you full and to keep cravings at bay. And the best thing about this snacks are that they are low calorie and low fat and they won’t cause you to gain weight. If you keep them at hand, you will be one your way to diet success.

Just remember that if you want to speed up your weight loss you must exercise regularly. This will have to include cardio and weight training exercise. For cardio eliptical machines are some of the best ones to try out and for weight training, have a look at fitness adjustable dumbbells

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Juicing to Complement Weight Loss

January 18th, 2010

Some crash diets have been created around juicier recipes but those are hardly credible ways to maintain a healthy body. However, as part of a balanced and active lifestyle, juicing can one of the best ways to fulfill nutritional requirements of the body. Natural fruits and vegetables provide an abundance of enzymes, minerals, and micro nutrients the body needs to keep it happy and healthy. But stripping these nutrients from the solid material makes it that much more potent. The body now has all the goodness in a much more accessible, liquid format so that it can occupy itself with absorbing the nutrients rather than trying to extract it from solid particles.

Instead of consuming appetite suppressants to put off hunger, a glass of juice can be just as effective without the risk of harmful side effects. It may not be as low calorie as a chemical suppressant, but your body will much more readily agree with the natural ingredients. Vegetable juice is even more effective than fruit juice since it typically contains half the calories. This is due to the lower sugar levels but as a result – can sometimes be an acquired taste. Still, many would agree that it is much better than health bars that taste like tree bark or cardboard. Remember that protein bars designed to replace meals usually contain more sugar than most people suspect making healthy juicer recipes a much more desirable alternative for any time of the day.

For maximum benefit as well as enjoyment, be sure to incorporate as wide a variety of ingredients as possible. Some fruits and vegetables might be seasonal while others are available year round. Those who are new to juicing should begin with food they already enjoy in solid form. Then slowly expand their selection of ingredients by trying one new thing every so often. A good way to challenge yourself is by visiting the market and looking for things that you never even noticed before. Soon you will look and feel the way you want and look forward to trying new fruits and vegetables. What can be more healthy than that.  For a great juicer, check out Power Juicer reviews.

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