Posts Tagged ‘Healthy Eating’

3 Things You Need to Know about Living a Healthy Lifestyle

Lesley Johnston

In the next two minutes, you are going to learn what you need to know and do in order to successfully live a healthy lifestyle for good.

Thing You Need to Know about Living a Healthy Lifestyle #1 The Beginning

The first thing you need to do is meet with your doctor. Have him give you a physical so you can find out how much weight you need to lose, if any, and what might be the best way to go about losing it. If your doctor tells you to lose 25 pounds, then lose 25 pounds, don’t strive to lose 40. Listen to the doctor. He didn’t spend a decade in school so that you could ignore him.

Thing You Need to Know about Living a Healthy Lifestyle #2 The Middle

This is the hard part and will take you the longest to complete. Your doctor probably told you the best way to live healthy is through diet and exercise. Well, he’s right, but he probably didn’t tell you that there are a number of regimens to choose from. You’ll need to do some research to find out which one best suits you.

Once you’ve picked out a healthy lifestyle regimen, you need to stick to it. You also need to reprogram the way you think. Research which foods are good for you and which ones are bad. You may want to consider investing in some cook books that provide healthy recipes. This will allow you to plan your meals and keep them inventive so that you don’t find yourself getting bored and wondering down to the corner for a hamburger and French fries.

You’re also going to want to become inventive and create ways of helping you avoid cravings during moments of weakness, and trust me, there will be plenty of them. You might consider taking up a hobby that occupies your down time so that you can turn your mind from your hunger. You should also strongly consider creating some kind of reward program for yourself to reward you for your gains. Perhaps allow yourself your favorite snack food for every five pounds you lose or every successful week that you stick to your healthy lifestyle.

Thing You Need to Know about Living a Healthy Lifestyle #3 The End

Living healthy is a lifetime commitment. If you want to live long and maintain an attractive body then you have to continue eating healthy and exercising regularly. Continue to reward yourself for a job well done each week that you stick with your healthy lifestyle and always seek new ways to keep being healthy interesting.

And there you have it. Everything you need to know about living healthy in two minutes. It won’t be easy, but you can do it. People do it all of the time. You just never hear about them because it’s more lucrative to the diet industry if you don’t. Living healthy is not temporary. It’s a decision you make and stick with for the rest of your life, but it is one decision that you will never regret.

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The Right Mix for Healthy Weight Loss and Nutrition

Lesley Johnston

Choose high-quality protein.

Protein is essential to the structure and function of all living cells and tissues. It is necessary for growth and repair, muscle function, immune protection and the transmission of nerve impulses. Protein also provides structural support for our skin and bones. Examples of high-quality protein include fatty, cold-water fish such as salmon or tuna, lean cuts of skinless chicken and vegetable protein such as soy, beans, legumes and nuts. Another good source of protein is Secure diet shakes.Concentrate on “good” carbohydrates.

Fruits, vegetables and whole grains are known as “good” carbs because they contain a wealth of vitamins, minerals and phytochemicals that have a beneficial impact on the body. Good carbs are also high in fiber, which aids elimination, promotes proper digestion, balances blood sugar levels and reduces Total and LDL cholesterol levels.

Bad carbohydrate choices, on the other hand, are low in fiber and nutrients. Bad carbohydrates tend to break down quickly and release a large amount of glucose into the bloodstream. The body often overreacts and puts more insulin into the bloodstream than is necessary in order to counteract this glucose “rush”. As a result, the excess glucose is stored as fat. Very often more glucose is removed than was present before the bad carbohydrates were eaten. The resultant drop in blood-sugar level makes us feel tired, weak and sluggish. Worse, because our blood-sugar level is low, we have a strong desire to eat again, usually another bad carbohydrate snack to give us an energy boost, which starts the whole cycle all over again. Sugar, refined flour and highly processed foods fall into this category and should be avoided.Focus on the good fats.

Many of us assume that all fat is linked to weight gain. Yet fat – the right type of fat – is an essential component of a healthy diet. Fat is an optimal source of the calories that provide our body with energy. Essential fatty acids, especially the Omega-3 fatty acids found in fatty, cold-water fish and flaxseeds, are particularly good for us. These essential fatty acids provide vital building blocks for all cell membranes and are necessary for a healthy cardiovascular system. In addition, they help increase fat burning and raise basal metabolism (the rate at which the body burns calories while at rest). Fatty, cold-water fish such as salmon, sardines or tuna, flaxseeds, nuts and seeds, avocados and soy are all good sources of healthy Omega-3 and Omega-6 essential fatty acids. Avoid saturated fats and trans fatty acids (trans fats) that can contribute to weight gain and can increase the risk of heart disease.Eat foods you enjoy.

There is no law that says you have to suffer through unappetizing meals in order to lose weight. There are plenty of healthy foods that taste great. In fact, many of your favorite foods may be healthy, as long as you pay attention to portion size and how the meal is prepared. Take a look at the sample menus provided in this booklet. You’ll find an array of great-tasting, healthy foods that can provide you with the variety you need to stick to your weight-loss program.Drink Plenty of Water

Most of our lean body mass consists of water. It’s important to remain fully hydrated when attempting to burn off fat, especially when you’re participating in an exercise program. Ten 8-oz. servings of water is the recommended minimum. If that sounds like a lot, remember, juices and soups are mainly water. Even vegetable meals and salads contain an appreciable amount of water. And, of course, you may be drinking up to 16 oz. of water with your Secure® Complete Meal Replacement. Alcoholic and caffeinated beverages, however, can act as diuretics and cause the body to lose water through the urine. Add a glass or two of water for every one of these diuretic drinks you have during the day.Sensible Between-Meal Snacks.

Total denial is probably going to result in a serious diet meltdown. It’s better to indulge yourself with a few sensible calories rather than hold out until you simply have to binge on a huge bowl of ice cream or a whole box of cookies or…well, you get the picture. Instead, when those awful cravings start, have a piece of fruit or a cup of low-fat yogurt or try one of our delicious and satisfying Secure® smoothie recipes. A minor addition to your daily calorie intake can keep you on the path to health and fitness.

Supplement with a High-Potency All Natural Multivitamin. To ensure that all of your nutritional needs are met, take a high-potency multi-vitamin-mineral, such as one of ProCaps Laboratories’ Life Rx™ formulas. These products are specifically designed to provide high levels of the nutrients and anti-oxidants you need for optimum health.

Andrew Lessman founded what was to become ProCaps Laboratories in 1979 – back in what some consider “the early days” of vitamin supplements. More than a quarter of a century later, it remains one of the few companies that actually manufactures the vitamins they distribute, and the only one in its class for uncompromising quality.
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Eat Healthy Daily – It’s A Lifestyle Change

Lesley Johnston

It is easier than you might think to develop healthy eating habits if you make the transition to healthy eating gradually. Healthy eating daily means eating lots of fresh vegetables, salads and fruits and smaller helpings of meat, fish, poultry, seeds, nuts, pulses and wholegrain. You also need to drink plenty of water.

Eating healthily does not mean food has to be boring. There are lots of healthy yet tasty recipes to choose from.Keeping a daily food journal of everything that you eat and drink helps you to recognize when you overeat. Until you actually write it all down, you sometimes don’t realise just how quickly the calories add up. It is also a good idea to plan your shopping so that all that nice healthy food is at hand when you need it.

All of the food we eat can be divided into five groups.

Fruit and Vegetables. These should make up about a third of your diet and can be eaten as part of every meal and also as snacks. You should eat at least five portions of fruit and vegetables every day. They provide essential nutrients such as vitamins and minerals and contain fibre and many other compounds associated with good health.

Bread, Rice, Potatoes, Cereal and Pasta. This group should make up another third of your diet. These foods contain starchy carbohydrates providing your main source of energy. Choose the wholegrain varieties where you can as they are rich in fibre and other nutrients and you may have a reduced risk of certain cancers, diabetes and coronary heart disease.

The following third of your diet is made up of three groups containing foods that need to be consumed in smaller proportions than the other two groups. These food groups also contain nutrients essential to your diet, so it’s important not to leave them out completely.

Meat, Fish, Eggs and Beans. This food group includes both animal and plant sources of protein, which helps build, repair and maintain all your body tissue.

Milk and Dairy Foods. These should be eaten in moderation because of their high saturated fat content but they are an important source of calcium which is essential for healthy bones and teeth. Choose low fat or reduced fat versions where possible.

Foods Containing Fat and Foods Containing Sugar. This group makes up the smallest section of your diet and should be eaten sparingly. It includes foods such as oils, sweets, cakes, biscuits and sugar rich drinks, including alcohol. They are high in calories and contain very few nutrients. Foods from this group are also high in saturated fat, sugar and salt, all of which are associated with an increased risk of developing certain diseases. However, fats are essential in your diet for proper nerve function, but should be in polyunsaturated or monounsaturated form, such as olive oil or sunflower oil.

Research has shown that following a healthy eating plan can reduce the risk of developing high blood pressure and can lower an already elevated blood pressure. It can also help to prevent certain diseases known to be related to diet and nutrition, particularly heart disease, stroke, high cholesterol, diabetes and obesity.

A healthy eating plan should be enjoyable, delicious and family friendly. You will feel great with lots of energy, look slim and trim and be physically fit and active and you will have the motivation to continue along this path for a lifetime.

Eating healthy makes you feel good and gives you a sense of wellbeing. It helps to improve your health and control your weight and boosts your self confidence.
If you would like to read more about healthy eating, recipes, diet trends and exercise, please check out my site at http://www.healthyeatingdaily.com.
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