Friday, October 15, 2010
Saturday, April 3, 2010
1. Look for "the moment it all goes wrong"
With many bad habits, there's a specific point where your good intentions become derailed by events. Sometimes, you need to work back from this point to figure out where it went wrong - because this is what you need to tackle first.
You know you should have breakfast every morning, but you're always racing out of the door late. "The moment it all goes wrong" is when you switch your alarm clock to "snooze" for the fifth time, finally rolling out of bed at the last possible minute.
2. Focus on what you'll gain, not what you'll lose
If you're contemplating giving up cigarettes, limiting alcohol to weekends only, becoming vegetarian, cutting out junk food ... don't think about what you'll be missing. Instead, focus on the health gains or increased energy that you'll enjoy.
If you're becoming vegetarian, don't think of all the foods you can't have, and lament over the loss of bacon sandwiches. Buy a good vegetarian recipe book and try out lots of new meals using ingredients you've not cooked with before.
3. Replace the bad habit with a good one
Getting rid of bad habits often involves cutting something out of your life - maybe an unhealthy snack, hours of TV-watching, or cigarettes or alcohol. To stay strong and keep the bad habit from creeping back, you need to plug the gap with something else.
You always want something sweet after lunch - and invariably succumb to a candy bar from the vending machine. Instead of cutting out the sweet treat completely, replace it with a piece of fruit.
Creating Good Habits
1. Make it part of your routine
The best trick when building up a good habit is to make it easier to stick to the habit than to avoid it. This means working your new habit into your daily life, so that it becomes as much a part of your routine as brushing your teeth or having a shower.
If you're trying to build up a habit of daily exercise, cycle or walk to work - or get into the routine of going out for a walk in your lunch hour. If you exercise at the same time each day, you'll find yourself geared up for it without any conscious effort.
2. Set a time limit
If sticking to your new good habit for the whole of 2009 seems daunting or impossible, set a time limit. This could be anything from a few days to a few months. The crucial thing is that once you've picked the time period, you need to stick to your habit throughout.
If you're cutting out junk food, try being disciplined for just two weeks. After that time, you can choose whether or not the health gains you've made are enough to encourage you to continue.
3. The chain method
When you're trying to establish a daily habit, try marking off each day you achieve it on a calendar. The idea is to build up an unbroken "chain" of successful days. The longer the chain gets, the more will-power you'll have to maintain your good habit.
If you're determined to meet your five-a-day target every day, put a tick on the calendar each day you succeed - and watch the success chain grow!
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Here is some listing of healthy foods, which has more nutrients per calorie than most other foods. They have also been proven to contain vitamins, minerals and other nutrients that prevent disease: from cancer to heart disease to arthritis, and many more.
Fish are good natural sources of calcium, phosphorus, iron and copper, and provide protein of unexcelled quality. Sea fish are also rich in iodine. Eating fatty fish at least three times a week is one of the healthiest things to do.
A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, cancer, inflammation and much more, plus it improves your nerves, eyes and brainpower. Salmon is also low in saturated fat and cholesterol and is a good source of protein. If possible, choose wild salmon, which is less likely to contain unwanted chemicals such as mercury.
The poultry meat is not only tasteful, easy to prepare and appropriate for different food combinations, but also a natural source of: vitamins, minerals, proteins and healthy fats.
Skinless chicken and turkey are valuable sources of complete protein and B vitamins. Chicken soup really is good for colds and flu. Its high cysteine content helps break down mucus. White meat is easier to digest than fattier dark meat.
Turkey is one of the leanest protein foods and is low in calories and high in selenium, making it an excellent healthy food choice. The selenium which strengthens the immune system, has been shown to inhibit cancer development, and aid in the metabolism of our thyroid hormone
Vegetables with high nutritional values can give you the fiber, vitamins A and C, calcium, iron, magnesium and phytonutrient antioxidants that help prevent heart disease, cancer and other degenerative diseases.
· Vegetable juice
This beverage is an easy way to include vegetables in your diet since it contains most of the same vitamins, minerals and other nutrients.
Tomatoes contain high levels of lycopene. Lycopene is a powerful antioxidant and as such helps to protect the cells in our bodies from damage. Tomato juice, and vegetable juices which include tomatoes, are good sources of lycopene, an antioxidant that may reduce the risk of heart attack and certain types of cancer. Be sure to select the low-sodium varieties.
· Grape Tomatoes
They're sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They're packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and great flavor.
It's high in vitamin A and also is a good source of calcium, folate, iron, magnesium, riboflavin and vitamins B-6 and C. Spinach's secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly. The plant compounds in spinach may boost your immune system and help prevent certain types of cancer.
Lentils, peas and other beans are good sources of fiber and B vitamins. Combined with whole grains, especially rice, they become an excellent source of complete protein. Beans have also been found to help lower cholesterol, regulate blood sugar and reduce cancer rates. Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent and also reduce your risk of breast cancer.
· Red beans
Small red, pinto and dark red kidney varieties -- are an excellent low-fat source of antioxidants, protein, dietary fiber and copper. They're also a good source of iron, magnesium, phosphorus, potassium and thiamin.
Broccoli (and other cruciferous vegetables like cauliflower and cabbage) Besides providing calcium, potassium, folate and fiber, broccoli contains phytonutrients -- compounds that may help prevent diabetes, heart disease and helps fight cancers, especially breast, colon and lung. It boosts the immune system. Broccoli also contains antioxidants beta-carotene and is also an excellent source of vitamin C.
4.Garlic and Onions
Garlic is a powerful natural antibiotic that can boost immunity, protect against bacteria including E. coli, parasites and viruses and help prevent heart disease, stroke and cancer. Onions are antibiotic, anti-inflammatory and antiviral and fight off bronchitis, asthma, hay fever and infection. Numerous studies have shown that regular consumption of garlic can lower our blood pressure. It also prevents the blood from being overly sticky and decreases LDL cholesterol (the "bad" one) while increasing the good HDL cholesterol.
Plain, unsweetened, low-fat yogurt and other cultured dairy are excellent sources of complete protein, calcium and lactobacillus. They help protect against osteoporosis, cavities, high blood pressure, high cholesterol and intestinal disorders. It contains healthy bacteria that helps boost your immune system, fight infection and improve your gastrointestinal health act as a natural antibiotic and anticancer agent.
Raw nuts are rich in protein, vitamins B and E, minerals and essential fatty acids. They’ve been found to have both anti-cancer and anti-heart disease properties.
Walnuts are an excellent source of omega-3 fatty acids, a special type of fat that is essential for our bodies, but that the body cannot produce. Omega-3 essential fatty acids protect us against heart disease. The antioxidant melatonin, found in walnuts, helps to regulate sleep
These nuts are packed with nutrients -- fiber, riboflavin, magnesium, iron, calcium and vitamin E, a natural antioxidant. They're also good for your heart. Most of the fat in almonds is monounsaturated fat, which can help lower cholesterol levels when substituted for other fats. Most almonds are considered low sodium, with less than 140 milligrams of sodium an ounce. Almonds are also known for their ability to help lower LDL cholesterol levels.
7. Sweet potatoes
The deep orange-yellow color of sweet potatoes tells you that they're high in beta-carotene. Sweet potatoes are also high in vitamin C and a good source of fiber, vitamin B-6 and potassium. And, they're fat-free and relatively low in calories.
8. Whole Grains
Brown rice, oatmeal, sprouted breads, and other whole grains are great sources of fiber, vitamins B and E, protein, minerals and essential fatty acids. High fiber foods help prevent colon cancer, high cholesterol and constipation.
· Wheat germ
The germ at the center of the wheat seed is a concentrated source of nutrients. Two tablespoons provide a good source of thiamin, folate, magnesium, phosphorus, iron and zinc. Sprinkle over cereals, yogurt and salads. Or use it in muffins, cookies and pancakes.
Oats also help reduce cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23%. Oats are also considered an excellent grain for diabetics as they have less impact on blood sugar levels than some other grains.
Two to four daily servings of fresh or frozen fruit are recommended. Blueberries, raspberries, oranges, red grapes, plums, apricots and papaya are some of the best on the fruit list. They’re rich in fiber, vitamins, minerals, carotenoids and flavonoids
Apples are a good source of pectin, a fiber that can lower cholesterol and glucose levels. They're also a good source of vitamin C -- an antioxidant that protects your body's cells. Vitamin C also keeps your blood vessels healthy and aids in the absorption of iron and folate.
Papaya is an amazingly rich source of the proteolytic enzymes. These are the chemicals that enable the digestion of protein. As a cleanser take a quarter pint (150ml) of papaya juice alternated each hour for twelve hours by the same amount of cucumber or green bean juice. Papaya loses some of the enzymes as it ripens, so if you have the choice select them green. Papaya contains arginine which is known to be essential for male fertility and also carpain, an enzyme thought to be good for the heart.
The skin of the papaya is a first class external treatment for skin wounds and places that do not heal quickly. The pulp from the juicer can be used for this and as a poultice.
Berries are extremely rich in antioxidants which help protect the cells in our bodies from damage and therefore from diseases like cancer. Among other things they are also an excellent source of Vitamin C and soluble fiber.
They are a rich, low-calorie source of fiber, antioxidants and phytonutrients. Regular intake of blueberries may improve short-term memory and reduce the cellular damage associated with aging.
Avocado is considered the world's healthiest fruit, because of its nutrient contents such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C, copper, and reasonable calories in it. Avocado is a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help guard against circulatory diseases, like high blood pressure, heart disease, or stroke. Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.
· Citrus Fruits
The citrus bioflavanoids in oranges, lemons, limes and grapefruit have anti-cancer and antioxidant properties. Many of these citrus bioflavanoids have also been shown to have anti-inflammatory and blood clot inhibiting abilities. Great-tasting and rich in vitamin C, folic acid, and fiber. Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory. Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent
Water is a very essential nutrient in your diet. It’s needed for digestion, assimilation, metabolism, elimination, weight control and more. And unlike coffee, colas and alcohol, eight glasses of pure water a day have no calories or negative side effects.
Thursday, March 25, 2010
The good news is that it’s possible for all of you to sit at the same table, with the same menu, enjoy each other’s company, and reach your goals. You will be choosing a few things that they may be avoiding, but generally, eating healthy to gain weight involves eating the same variety of foods as your friends.
Whether you are underweight because of a recent illness, an eating disorder, or simply because your sense of taste declined as you grew older, the way to increase your weight is to increase the calories in your diet. To do this in a healthy way, you will not want to just add more junk foods to your diet. Junk foods don’t offer much nutritionally, and are loaded with unhealthy saturated fats and sugar.
Eating fish, nuts, and even seeds, routinely throughout the week will provide you with needed healthy fat and calories. Because red meat has a high saturated fat content, meals of this type would best be limited to one or two times a week.
Black beans, kidney beans, pinto beans, dried peas, and soy beans are all good sources of protein and calories. A delightful snack is easy to make by placing beans and cheese on a tortilla; roll it up, and microwave until it’s hot, enjoy.
Powdered milk added to soups, sauces, and smoothies, is a relatively effortless way to get bonus calories and protein.
Olive oil is a healthy diet choice because this monounsaturated fat will add calories to your diet, and help keep your cardiovascular system in good shape. For healthy salad dressings and mayonnaise, choose those made with canola or safflower oil.
The carbohydrates found in vegetables, fruits, and whole grains, infuse energy and nutrients into your daily diet. The USDA recommends that our daily diet include lots of grains and cereals; and that at least three servings a day are from whole gain breads, cereals, or and pastas. Whole grain carbohydrates provide calories, fiber, nutrients, and some protein in a healthy diet.
In the naturally calorie sparse vegetable group, starchy vegetables like potatoes and corn provide more calories, per serving, than the dark green vegetables; however, since dark green vegetables are important to any balanced diet, their caloric values can be easily supplemented by adding a little olive oil for flavoring, or toppings like slivered almonds, or grated cheese.
Fruits supply plentiful vitamins as well as phytochemicals which may possibly help prevent heart disease, cancer, and diabetes. Avocados are relatively high in calories, rich in monounsaturated fat, vitamin B and fiber. Bananas are also relatively high in calories, and can add an interesting taste to your morning cereal, or to a lunchtime peanut butter on whole wheat sandwich. Dried fruits can be used as healthy, high calorie snacks.
Replace sugary sodas with fruit juices to add calories, nutrients, and hydration to your diet.
Remember to take your multivitamins daily. Your healthcare provider can tell you if one of the many weight gaining supplements on the market today, is an appropriate way for you to add additional calories, protein, and carbohydrates to your daily diet.
Everyone eats desserts on occasion; a little chocolate is certainly good for the spirits. Your best choice in this category might well be something made with dark chocolate because it has anti-oxidants not found in other sweets.
One study found that people tend to eat more when eating with close friends, and also tend to eat more when eating with people who eat more. Socializing may be part of the answer; enjoy eating with your friends, especially those that really enjoy a meal; you’ll be having fun and eating your way to a healthy, normal weight.
Tuesday, March 23, 2010
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