Tips To Start A Healthy Diet

breakfast-21707_640In this fast paced world that we live in it easy to forget to eat healthily. You are rushing to get to work and the next thing you know, you are driving through your favourite fast food chain for some oily and sugar-filled biscuits and sausages. During lunch you grab a quick bite of pizza so that you can get back to work right away. When the day is over, you join your friends for some booze and finger foods to wind down the day. Before you know it, you have packed on the pounds and you have failed yourself in nourishing your body with food that will help you stay in good shape.

So what does it really mean to live a balanced and healthy lifestyle? How do you maintain a slim and svelte figure when there are too many temptations around you? According to fitness and nutrition experts, the key here is to always make a conscious effort to watch everything that you put inside your mouth. Remember that you do not have to think of dieting is a punishment. Rather, think of it as rewarding your body with food that is good for you — food that will promote weight loss and proper nutrition.

If you want to make a change in your life today, start with healthy eating. Here are several tips to get you started:

1.) Eat in moderation.

Dieting doesn’t have to be an all or nothing approach. You do not have to punish yourself day in and day out by depriving yourself of delicious food. The secret of many weight loss success stories is eating in moderation. Eat only as much food as your body needs. It is enough for you to feel satisfied after every meal but not overly stuffed.

2.) Do not completely cut out an entire food group.

The reason why fad diets are merely fads is that they tend to deprive you with a certain food group. You have heard about those low-carb or low-protein diets but according to nutritionists, we all need a healthy balance of carbohydrates, protein, fiber, fat minerals and vitamins to maintain a strong and healthy body.

3.) Develop an eating habit that you can sustain.

apple-18721_640If there is one thing that experts will tell you, it’s that crash dieting will never work. Yes, you might shed some unwanted weight for a week or two but you are eventually going to bounce back to your original weight. The better plan of action would be to have a diet that you can stick with for as long as you live. It doesn’t have to be a drastic change. It can be as simple as eating less of the unhealthy stuff and eating more of the more healthy food groups. Eat a frozen yogurt instead of ice cream. Eat fruits for dessert instead of chocolate. Eat whole wheat bread instead of white bread. It doesn’t mean that you have to completely eliminate all the food that you love. It simply means that instead of eating bacon everyday for breakfast change it to just once a week. This is a more feasible way of changing your diet and you will not feel so deprived that you end up bingeing towards the end of the week.

4.) It’s not about the quantity of food but the quality of food that you eat.

According to nutritionists, there are certain foods that belong to a particular group called “super foods” and if your goal is weight loss and an overall healthier body, you need to incorporate these foods into your daily diet. Super foods include the following:

a.) Greens — Make sure to add kale, broccoli, lettuce, cabbage and mustard greens into your salad. Studies show that these are packed with vitamins and minerals like iron, magnesium, potassium and zinc.

b.) Fish rich in Omega3 — It is widely known that salmon, sardines and herring are rich in Omega3, the mineral that will help lower your cholesterol levels. Have at least two to three servings per week.

c.) Green Tea — This is known as the super food that lowers cholesterol and helps prevent cancer. It also contains a strong antioxidant called ECGC that helps flush out unwanted toxins in the body. If you love your sugary sodas and fruit juices, try replacing them with green tea.

d.) Fibre — This is extremely important in helping you achieve excellent blood sugar levels.
Instead of having white bread for your sandwich, switch to whole grain breads and cereals. As a bonus, foods rich in fibre can help you feel full longer as it takes more time to digest, staying in your belly for more time than other foods. Fibre also helps to shimmy along fats in your digestive tract much faster, giving the fat less time to sit in your system and be absorbed and then stored by the body. This is why fibre is a great food for weight management and is even recommended to be incorporated into the diets of people who are trying to lose a substantial amount of weight of perhaps 50 pounds or more.

e.) Dark chocolate — Yes, you read that right. You can still enjoy your chocolate but make sure to choose ones that have 60% or higher cocoa content. It has been found that dark chocolate is packed with antioxidants that can help lower your blood pressure. Then again, remember to eat in moderation.

Here is Corrina Rachel of www.psychetruth.net. Rachel really knows what she is talking about when it comes to nutrition.

Watch what you eat, take care of your health and your body will thank you for it.

Top 10 Superfoods

woman with vegetablesIt seems that everyone these days are talking about super foods and how wee all should be eating them, but what is a super food and what can they really do for us?

Super foods are food items that are said to be especially high in beneficial properties such as vitamins, minerals and antioxidants. Because they simply bursting with goodness, they can have a very positive effect on our health and well being. Here we look at just ten of these magical wonders and explain a bit about what they can do for you.

 

10 Easily Obtainable Super foods

Avocados

This versatile little fruit not only tastes great and is a great compliment to many dishes, the humble avocado is also extremely good for you and a great asset for a healthy diet. Being high in monounsaturated fats, it can help to protect us against cardiovascular disease. Another great benefit of avocados is the presence of an antioxidant called glutathione, which is  said to have the ability to protect us from around 30 types of carcinogens. It is these carcinogens that can cause cancer of various kinds.

Besides being high in antioxidants, the avocado also contains high doses of other important vitamins and minerals including potassium, magnesium and vitamin E. For all it’s wonders, many people claim that it also has the potential to benefit our skin, help with the symptoms of diabetes and aid us in the weight loss fight.

Quinoa

This little grain is packed with all kinds of goodness, hence it is undoubtably a super food. Originating from the countries of Peru and Bolivia and specifically, around the areas of Lake Titicaca, this healthy little grain is free from gluten and high in calcium, potassium, copper, zinc, iron, magnesium and folate. Quinoa is also a great source of protein as it provides all of the essential amino acids that our bodies need.

Goji Berries

These colourful red berries from certain parts of Asia are said to be so good for us that they can help to increase our immunity to illness and disease, protect us from heart disease, improve brain function and even extend our life expectancy. High in antioxidants that also fight and protect us form cancer, goji berries also have several other beneficial components such as vitamin A, B2, C, selenium and iron.

Wheatgrass

Wheatgrass is definitely a true superfood, containing almost all essential vitamins and minerals needed by humans. One of the most active and beneficial properties of wheatgrass is chlorophyll, an important element for our body for many reasons including helping us to build blood, keep our immunity strong by killing bad bacteria in our system and slowing the ageing process. Chlorophyll also has an abundant amount of light energy and has the potential to actually renew our bodies cells as well as fighting toxins that build up in our system. To see a list of 50 amazing benefits of taking wheatgrass, please click here.

Green Tea

Experts say that just drinking an average of two cups of green tea per day can also be one of the healthiest things you can do. Green tea is extremely high in antioxidants and more specifically, EGCG which is responsible for the majority of it’s healthy properties. Green tea has been linked to immunity boosting, enhanced cognitive function, improved heart efficiency as well as helping with high blood pressure, diabetes high cholesterol and even helping to fight and prevent cancer.

chia-397076_640Chia Seeds

Low in calories but high in health promoting nutrients, chia seeds are the next on our superfood list. Being a high source of quality protein, chia seeds are great for both vegetarians and meat eaters to help provide the essential building blocks that keep our muscles strong and supple. Chia seeds have also been linked to weight loss over the more recent years, perhaps due to it’s high fibre content, keeping the bowels lubricated and also acting as a great filler, limiting the amount of food ingested. One of our favourite benefits of chia seeds is their ability to assist with athletic performance by helping athletes to load up with carbohydrates before an event while also getting a high dose of nutrients at the same time.

Flaxseed

Flaxseed is also another great source of dietary fibre however, that is not the only reason that it is also a superfood. The oils found in flaxseed (also known as linseed oil) are said to be especially beneficial for us, being high in omega3 which can help to keep our hearts in a healthy condition. Being a high source of fibre and also rich in powerful oils makes flaxseed great for constipation and other gastrointestinal disorders by keeping the bowels both lubricated and regulated. Research also suggests that consuming flaxseed on a regular basis may also help to prevent certain cancers, specifically those of the prostate, breast and colon. However, more research is still needed in this area.

Blueberries

Being loaded with antioxidants is one of the main reasons that blueberries get their prestigious title of ‘superfood’. Studies have shown that consuming them regularly can help to stabilise blood sugar levels, improve and assist the cardiovascular system, improve your memory, benefit our eyesight and also help to prevent cancer. For more information on the benefits of blueberries, visit whfoods.com.

Eggs

The humble egg is now also considered by many to be a superfood. This is because of its nutrient rich content being high in vitamins. In fact, vitamin C is the only vitamin that eggs do not contain. Eggs are also a great source of protein and provide an ideal balance required for tissue repair. Although the yolk may contain cholesterol, it is believed now not to be as bad for us as once thought as the majority of the fat contained in eggs is of the unsaturated variety.

Spinach

Last but by no means least on our list of super foods, we have spinach. Of course everyone knows it is a great source of iron but it is also loaded with antioxidants, vitamin C, K and A and loads of other beneficial nutrients. Studies have shown that spinach is not only good for our musculoskeletal system but it also helps benefit the muscles of internal structures including the heart. This is a great reason by itself to incorporate spinach regularly into your diet however, it is said to also help with blood pressure, various eye diseases, cna help prevent cancer and diabetes, is good for our skin and can also lessen the occurrence of migraines.

Here’s a great video form Corrina Rachel from www.psychetruth.net. Here Corrina talks about her top 10 super foods.

Top 10 Foods To Achieve A Flat Tummy

a woman jumping You have been working so hard at the gym these past months and you’ve been cutting down on all those so-called fatty food in your diet to lose weight, to look better and to feel great about yourself. While you have lost some weight and the rest of your body has slimmed down you just cannot seem to get rid of that stubborn belly fat. You feel like no matter how hard you exercise, it just would not budge. It’s sticking out like a pouch and you are starting to feel frustrated.

The most effective way to gain a flat stomach is by following a healthy, low-calorie diet and taking regular exercise. However, if you feel like you are already doing this but your belly fat is still there, you need to try incorporating some particular foods to help tone your tummy. According to health and nutrition experts, these foods aid in water retention and help to stave off cravings. In addition to that, they also help boost your metabolism and keep you feel full longer. As icing on the cake, they taste great too.

Here Are The Top Ten Best Foods For A Flat Tummy:

1.) Almonds

These nuts taste delicious, they contain protein and fibre, and as a bonus, they are also rich in vitamin E that helps nourish your skin and is rich in antioxidants. Because of its high fiber content, it keeps you feeling full for a longer period of time and gives you the energy that you need for a long day. So add some almonds to your breakfast cereal or swap your usual mid-morning snack to a handful of almonds and you will soon see the difference.

2.) Leafy green vegetables

spinach leavesThis is probably one of the quickest ways to get rid of that stubborn tummy fat. Try vegetables like spinach, kale and romaine lettuce all of which are low in calories but full of fiber. Compared to other vegetables, green leafy ones provide you with several essential vitamins and minerals that prevent water retention. In addition to that, they keep you full without that uncomfortable bloated feeling like other vegetables do.

3.) Oats

Oats are known for its power to lower one’s cholesterol levels. However, it is also popular for helping you achieve a toned tummy. Why? Oats are so filling that having a bowl every morning combined with fruits will be enough to power you throughout the day. You feel energised and fuller for a longer period of time thereby minimising cravings.

4.) Green Tea

Green Tea is rich in antioxidants that not only cleanse your body but also inhibit the absorption of fat. According to nutrition experts, it is a fantastic metabolism stimulator that aids in faster weight loss. It functions by flushing out excess fluids thereby easing out any bloating around the stomach. If you just had a huge meal, it is best to finish it with a cup of warm green tea.

5.) Apple Cider Vinegar

a woman with big pantsThe vinegar functions as a digestive tonic that helps get rid of harmful bacteria in your intestines. It flushes out toxins and helps prevent water retention. A lot of people who are looking for a quick body detox incorporate apple cider vinegar in their foods. You can use it to add flavour to vegetables while cooking or you can drizzle a few tablespoons to your fresh green salad.

6.) Cranberry Juice

What’s a better alternative to your typical early morning orange juice? Try swapping it with Cranberry juice. It is rich in vitamin C and functions excellently as a diuretic.

7.) Tomatoes

They are juicy and delicious and they are some of the best fat-busting foods that are easily available in the market. Studies show that tomatoes help reduce water retention and inflammation. More importantly, it is also known to function by reversing leptin resistance. Leptin is a type of protein that assists in regulating one’s metabolism and appetite.

8.) Quinoa

Quinoa is known as a complete grain that contains protein, fibre, vitamin B as well as complex carbohydrates. If you love eating potatoes, rice or bread with your usual lunch or dinner, try swapping it with quinoa instead. Whole grains like quinoa helps you boost your metabolism and helps your burn fat faster too.

9.) Natural yogurt

Yogurt contains essential probiotics that aid digestion. It helps you achieve a flat tummy by easing that bloated feeling in your stomach. Just make sure to go for low-fat or natural yogurt instead of ones that are artificially made with lots of flavouring.

10.) Salmon and mackerel

Having at least two to three servings of salmon or mackerel a week is an excellent way of toning your tummy and is great for a balanced diet. They are packed with Omega 3 which are essential for proper brain functioning. They are also rich in protein and low in saturated fats. As a bonus, salmon is easily available and convenient to cook. Simply steam or grill it and drizzle with lemon juice for a deliciously satisfying belly-flattening meal.

How to Eat for a Flat Belly in 5 Days

Here’s a great video form Rebekah Borucki. We really like what she has to say…