Crazy Healthier Me – Change Through Nutrition!

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Changing Your Daily Routine Can Lead To a Healthier Life Style

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Did you know people living in the United States spend over $60 billion every year, according to some estimates. This includes the consumption of diet beverages and various weight loss programs. Many seek to reduce the amount of fat on their bodies spending money joining a gym. However there are a number of things you can do to loss weight and live a healthier life without spending a lot of money. This basically involves a change in life style.The two keys to this involves a change in diet and increased physical activity.

Increasing your physical activity doesn’t require a membership in a gym. It will require changing your daily routine and a little discipline.This could start before you go to work. Many people go for a morning walk and some are in the habit going for a morning jog. Going for a morning walk is especially great if you own a dog as your fury friend needs the activity also. during the warmer months you could walk to work, assuming the distance is not to great and you live in a safe neighbourhood. If the distance is to far to walk, consider cycling. If you don’t own a bike many cycling shops offer a number of used bikes for sale at reasonable prices.

Another thing you could do is develop a simple exercise routine. This might involve sit-ups, push-up, leg lifts, deep knee bends, light weights and stretching exercises to be done at the beginning of the routine. The use of a stationary bike could also be included in the routine and would be ideal for rainy days and the winter months. This routine could be done when you get home from work, before dinner. This would be a great way to freshen up after a long hard day at work or after a long commute through frustrating city traffic.

Changing your diet can also help you loss weight and live a healthier life style. Of course there are many diet plans available and have helped many people achieve their weight loss goals. Some of these include different carb reduced diets such at ketogenic and atkins diet. Another one to consider is the vegan diet.

There a few simple things you can do help without turning to the various diet plans that have been developed over the years. Reducing the amount of certain fast food you consume would be a good start. Reduce the amount of fatty red meat you eat. A good alternative to red meat would could be fish such sole, tuna or salmon. You also could switch from white to whole grain bread. Use whole grain bread for the sandwich you make for you lunch break. Include more fruits, vegetable and berries during breakfast and lunch. Eat high fiber foods in the morning. Include sliced bananas or strawberries on top of your cereal.

Losing weight and living a healthier life doesn’t need to be complicated or expensive. But it will require some discipline and a change in your daily routine. Check the internet out for more ideas. Talk to your local health specialist or visit one the many health food stores for advice.

Best Regards

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Source by Paul Luciw

The Top 5 Superfoods For A Healthier Heart

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When we feel stressed or depressed, it is very easy to indulge in foods that are not healthy for the heart. These are the junk foods that are high in calories, artificial sweeteners and salty snacks. It is always important to think about our general wellness by focussing on a healthy diet even when we don’t really feel like it. Here are the top 5 healthy foods that are guaranteed to lower your cholesterol levels, ensuring that you do not have to deal with cardiovascular problems. Remember, most of the foods that help in controlling weight are the same ones that will give you a healthy heart.

Whole grains.

Eating whole grains like oatmeal will give you a healthy supply of omega 3 fatty acids, potassium and folate, all of which are very important in ensuring that cholesterol does not build up in your arteries.

Whole grains are also rich in fiber, which gives you more energy for a workout and enables you to stay full for long, effectively avoiding having those little bites in between meals. Add a banana on top of your cereal breakfast and you will get an extra supply of fiber.

Tasty seafood.

Fish such as salmon, sardines, tuna, herring and mackerel are packed with healthy omega 3 fatty acids which is an important component that boosts a healthy heart.

For instance, research has shown that these oily fish actually contain a very powerful antioxidant called astaxanthin which reduces chances of high blood pressure and blood clotting. Of course you may need to go for wild fish due to the dangers of pesticides and heavy metals that could be available in farm fish.

Magical Avocado.

Avocado is indeed magical due to the fact that apart from being rich in heart healthy fats, its presence in your tummy allows for maximum absorption of other nutrients! Basically, avocados contain fats that will make it easier for your body to absorb nutrients like lycopene and beta carotene which are very important for a healthy heart. Have some avocado in your sandwich or as a salad dressing to attain its maximum benefits.

Olive oil.

Use olive oil for cooking and you will never regret. This is because it is full of mono unsaturated fats that reduce the chances of cholesterol build up in your arteries, thus promoting a healthy heart.

Go nuts!

Whether it is macadamia, almonds or any other foods that can be categorized as nuts, you can never go wrong with a diet that has them. Not only are they rich in the ever heart friendly omega 3 fatty acids, they also contain a rich supply of fiber for easier food digestion and effective breakdown of fats.

We could mention a lot of foods that are essential for a healthy heart. For instance, berries have helpful anti inflammatory properties that are great for the heart. The best way to avoid heart problems is to ensure that your daily diet consists of fiber, veggies, fruits and foods that are rich in proteins and minerals such as calcium. Avoid high sodium foods that will just aggravate heart conditions. It is quite simple really, when you get the urge to reach for an unhealthy food, think about your heart and how it will serve you for the rest of your life. You would want it to function at its best so why not go easy on the foods that will harm it? Eat healthy, and you will enjoy the benefits of having a healthier heart and even better, a healthy existence.

https://www.catchyourhealth.com

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Source by Kristine Norberg

Diet Plus Exercise Equals a Happier, Healthier Life

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Dieting doesn't have to mean eating only certain foods and eliminating all our favorite foods. A good diet should consist of healthy eating. Healthy eating is eating foods that are good for our bodies. Practicing healthy eating habits every day will not only help you maintain your ideal weight but will also help you lose weight. More importantly, eating healthy is going to give you more energy, help you sleep better and feel better.

Your diet should consist of plenty of fresh fruits and vegetables every day. Not only are they great for your health but they taste great as well. The vegetables I like to eat the most are the ones that I can eat raw as well. Choose lean meats such as fish, chicken or turkey. If you do happen to be a pork or beef lover, you don't have to give these foods up but trim the fat. Consider broiling or grilling rather than frying your beat.

Add grains, legumes and nuts to your diet as these also make great foods for snacks. In spite of all the hype you hear about eliminating carbs from your diet, you need carbs to help give you energy. Make sure you eat foods that are rich in protein as well. Eating healthy is only part of living a happier and healthier life. Exercise is extremely important. I've heard many young mothers say that with all the running around they do with children, they get plenty of exercise. I've been there, done that and said that! However, as active as I was with the kids, I still wasn't getting enough exercise.

Today everywhere you look you see people walking or jogging. It's a great way to get exercise and bond with your family or friends at the same time. Regardless of how busy your daily life is, designate a certain time of each day for exercise, whether it's going for a walk, doing aerobic exercises or running around the block. You don't need a membership to a health club to get the exercise you need. If you have a dog, he or she will love you for those daily walks you take with them.

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Source by Katie Oh

Healthy Eating – Is Food Healthier When It’s Raw?

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One question many people wonder about as they go through their diet plan is whether they should be eating raw food as often as possible. While you may not take it so far as to adopt the raw food diet approach which can be very restrictive in a sense and hard for many to stick with; you may question whether not cooking particular foods is a wiser move.

What’s the verdict?

The Benefits Of Raw Foods. First, let us consider the benefits of eating raw foods. The main advantage is they have not been altered in any way. More and more people realize the value of eating foods in their natural state and eating raw food takes this one step further. Even naturally occurring foods like carrots and broccoli are altered somewhat when cooked. And, this changes their nutritional profile.

Some foods tend to leach nutrients when they are heated, especially when they are boiled. Usually, this is the case with vegetables, so choosing to eat vegetables raw is often recommended. Otherwise, it is good to eat other healthy natural foods such as…

  • yogurt,
  • fresh fruits,
  • nuts,
  • seeds, and
  • oils

often, as these are nutrient-dense foods.

A Note On Cooking. This said, do keep in mind some foods benefit from cooking. For instance, take sweet potatoes. You cannot eat these raw, so you have to cook them to reap their nutritional benefits. The same goes for lean protein foods. You are not going to be eating raw chicken anytime soon – or at least you definitely shouldn’t!

Having cooked foods in your diet can help you take in more nutrients when the food cannot be eaten raw. And even still, some foods are better when cooked, and oil is added: this includes foods containing fat-soluble vitamins. Kale, for instance, may be slightly more nutritious when you lightly cook it and add a small amount of olive oil. The oil will help with absorption of the fat-soluble vitamins – vitamins A, D, E, and K. If you eat kale raw, you will not get as concentrated a dose.

Your Approach. So yours should be a balanced approach – eat some foods raw and some foods cooked. Use variety in your diet. More often than not, this is the better way to approach your eating plan.

Many people do find eating foods raw does tend to help reduce digestive stress as well so, on those days where you are feeling bloated and gassy, that may be even more reason to opt for including raw foods more often.

Keep these points in mind and consider including some raw foods in your diet this week. You may have a lot to gain by doing so.

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Source by Beverleigh H Piepers

Nutrition Know-how: Seven Simple Ways to Eat Healthier (with Strawberry Orange Sorbet Recipe)

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The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span. For instance . . .

o Healthy proteins provide the amino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and peanut butter.

o Unhealthy proteins are loaded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage). While they give your body the needed amino acids, they also clog arteries and compromise your immune system.

o Healthy fats are unsaturated fats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.

o Unhealthy fats are saturated fats and trans fatty acids (trans fats), like butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.

o Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol, aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.

o Unhealthy carbohydrates are high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).

Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, cancer and diabetes, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.

Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely. When every bit counts, picking foods with the highest nutritional profile is more important than ever.

An easy way to make your nutritional choices is to look for foods that are bright in color, for they usually contain more beneficial vitamins, minerals and phytochemicals. For example, red and pink grapefruit have the heart-healthy cancer-fighting antioxidant phytochemical called lycopene while white grapefruit does not. Here are seven more simple ways to start eating healthier.

1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce.

2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugars than white rice. It is digested slower and is more filling.

3. Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more filling and satisfying than white bread.

4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and phytochemicals that enhance your health. Unlike sodas, you can control the sugar content when brewing your own iced teas.

5. Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals. Besides having less sugar, they are metabolized slower and are more filling. So you have more energy during the day and you will not get hungry right away.

6. Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or hormones, and is extremely low in saturated fat. It also provides isoflavones and other beneficial phytochemicals that promote good health. Fortified soymilks also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3.

7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A and C, and contains beneficial phytochemicals.

To get you started, try Monique N. Gilbert’s deliciously nutritious homemade sorbet recipe. It’s cholesterol-free, and high in antioxidants, phytochemicals and fiber.

Strawberry Orange Sorbet

1-1/2 cups frozen strawberries

1/3 cup orange juice

1/3 cup fortified soymilk

2 tablespoons canned pumpkin

1 tablespoon honey

Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in the freezer until ready to serve.

Makes about 2 servings

Copyright © Monique N. Gilbert. All rights reserved.

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Source by Monique N. Gilbert

Blaine Low Carbohydrate Recipes – Low Carbohydrate Recipes by Blaine Jelus For a Healthier Lifestyle

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Blaine Jelus is a chef who loves food and began cooking very early in life. He started his job when he was only eleven years old by chopping cheese steaks and flipping burgers in Pennsylvania during summer. Blaine honed his skills in those early days and became a master at cooking everything from the simplest of dishes such as eggs and toast to extravagant feasts including lobster.

Over the years, Blaine’s love of food began to show as his waistline expanded. He realized to take care of his health and lose the extra weight when he was over 300 pounds and wants to get back to an active lifestyle. Blaine found a renewed motivation and commitment to lose the extra weight for good and with his new passion for healthy eating and he came up with the idea for Blaine’s Low Carbohydrate Kitchen.

Blaine’s Low Carbohydrate Kitchen features a wide range of original, innovative recipes that everyone can enjoy i.e. from chicken nuggets to braised lamb shank with red wine sauce.

Blaine has cooked many delicious recipes which have low carbohydrate:

· Mushroom and Cheese Quiche with Crust and Broccoli Sprout Salad.

· Cheesecake with Peanut Butter Cookie Crust.

· Melon with Dipping Sauce.

· Soft Fish Taco.

· Baked Cream with Fruit Sauce.

Blaine Low Carbohydrate Recipes along with ingredients

Dipping sauce fruit along with Melon

· Two and half cup of diced honey dew.

Dipping Sauce

· Three tablespoon sour cream

· Four oz cream cheese.

· 3 tablespoon sweetened syrup rich in low carbohydrate.

· One tablespoon orange squash.

· One fourth cup crushed pecans.

How to Prepare Dipping Sauce

All the ingredients except nuts need to be blend in food processor until it get smoother like a cream. Serve people with half cup melon along with two tablespoon dipping sauce which need to be put on the melons twice with tablespoon. The item need to be served in a chilled ramekin after garnishing with crushed nuts. The single serving to person means he is taking 9.5 net carbohydrates per serve.

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Source by Stephanie Garrett

Healthy Meal Recipes – Let’s Enjoy a Healthier Dinner

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It matters little that whether you are cooking for your family or for a get together, all you want while you cook is a sign of pleasure on each face as they are finished with their lunch or dinner. For that you surely need some assistance and this is what makes healthy meal recipes so very important. You get some great ideas about some delicious dishes that can be cooked quickly and served fast.

Here’s a healthy meal recipe that is easy to cook and sweet to eat.

It takes only 30 minutes with no added sugar and is low in calories.

Mixed berries and Semolina pudding

o 1 | milk

o A pinch of salt

o 150 g semolina

o 20 g butter

o 2 eggs, separated

o 20 g extra cold butter

o 1 tablespoon of ground cinnamon

o 750 g berry mix (frozen)

(1) Boil the milk after adding salt and butter to it.

(2) As the milk starts heating up, cook the fruit according to the instruction cited on the package.

(3) Stir the semolina as the milk starts boiling. Trim down the heat slowly to allow it to simmer for around 10 minutes. The mixture turns thick gradually. Keep stirring to avoid burning.

(4) Include the left over butter and little beaten egg yolks. Add cinnamon also to the pudding. Mix it well, beat the egg whites to stiff, and then cautiously place them under the pudding. Mix some of the fruits, spread berries on the top for decoration, add a bit of cinnamon and it’s ready to serve.

With the economic slow down of recent times eating out all the time is getting difficult for most of us. Moreover, foods containing high calorie, fat and sodium or meals packed, boxed, or frozen for a long time are giving real tough time to many of us. Easy healthy meal recipes offer you a scope to enjoy fast flavorsome meals at home.

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Source by Mohamed Tohami