Healthy Weight Loss Tips

Healthy Diet Tips And Much More

Healthy Eating Facts And Figures To Keep In Mind

Were the works aware that staying healthy and fit requires that we attain a balanced diet, get lots of exercise, and also keep up away from unhealthy lifestyle habits like scalding, excessive alcohol intake, drugs and others. Those who practice good nutrition, hygiene and regular exercise, often develop healthy habits which they entrust continue practicing for life, and will keep them healthy for stretch periods. Here are some healthy eating facts and figures for children, teenagers and adults.

What Is Nutrition?

According to health experts, the word nutrition refers to the value that we get out of the food we eat. A food item leave be deemed nutritious if it provides the required amount of nutrients to support the health of our body, enhance advance, replace lost energy, and allow us to perform at our peak. Nutritious and wholesome foods offer balanced combinations of vitamins, minerals, proteins, carbohydrates, amino acids, antioxidants, fiber and healthy fats. Foods that are not nutritious simply fill our stomachs with unhealthy fats and carbohydrates, which only reduce hunger and bloat our bellies.

3 Basic Rules For Promoting a Childs Healthy Diet

In promoting healthy eating habits in children, the food pyramid for kids generally promotes three basic rules for a healthy diet. The rules include variety, balance and propriety. Variety means that a childs diet must take in different food items from each level of the food pyramid, from a wide array of meats, to vegetables and fruits, whole – grain breads, dairy proteins and fibers. Because no contrastive food item is able to supply the amount of nutrients of a growing child, a childs food choices have to be continued to include foods of all colors. Balance means eating the right amounts of food from all levels of the food pyramid everyday, and moderation refers to being careful not to eat too much of any temperament of food item.

Practiced Is A Link Between Unhealthy Eating Habits And A Opposite Self Image

Nutrition experts and psychologists agree that theres a direct link between unhealthy eating habits and peoples perceptions about their image and body. The use of extreme measures just to control weight is on the rise today, and some adults even complement harsh dieting methods with fasting, the usefulness of laxatives, induced vomiting and taking appetite suppressants. These depressing behavioral patterns are often indicators of incoming eating disorders like bulimia or anorexia nervosa. A number of studies have also indicated that most girls, particularly teenage girls, tend to worry more about weight and diet in their adolescent years. A 1992 study has also indicated that even six to seven year – old girls are known to worry about their figures too, but nevertheless eat too much.

Healthy eating is a vital piece in the pursuit for promoting overall right – being, regardless of whether eating has a direct contingency with self – exaltation. Whats clear is that people who feel good about themselves often whip out healthy food choices, and low self – esteem is usually linked with unhealthy eating habits like binging, purging or dieting.

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People Stuggle to Eat Healthy

People Stuggle to Eat Healthy
Brian Clancey

Most people struggle to eat healthy foods throughout the day and
at each meal, according to results of an Ipsos-Reid poll for
Canada’s President’s Choice label.

The poll found 94% say they just can’t live without a favorite
food, while 7% concede they almost never make healthy food

“Canadians want food choices that help make it easier to eat
better and live healthier without giving up the foods and
flavors they love,” says Paul Uys, Vice President, Loblaw Brands
Limited. Most surveyed do understand the importance of reducing
the salt content of their diets and increasing fiber, Uys

These results “suggest they’re not eating as well as they could
because of their must-have meals,” say officials at Presidents
Choice. “In fact, 59% say they’d like to eat healthier but don’t
want to give up their favorite foods, with 40% citing comfort
foods like macaroni and cheese or pizza as real weaknesses.”

Finding Time a Priority — Doing It Hard

Despite these findings, the survey found people know it’s
important to eat well. Roughly 82% say finding the time to
prepare and eat healthy meals is a priority, yet half still find
it difficult to make healthy food choices.

“There are a number of other perceived barriers to healthy
habits other than favorite foods that may explain why eating
well can be a challenge,” Presidents Choice said in discussing
the survey results. “Time of day certainly seems to be a factor,
with more than 80% of Canadians finding it hard to eat properly
at some point.”

A quarter find it hard to eat healthy snacks during the day,
with 30% of woman falling prey to temptation, compared to 17% of
the men surveyed. Men, by contrast, struggle with breakfast,
with 24% saying they do not start their day with a healthy
breakfast, compared to 17% of women. This works out to 21%
finding it hard to eat a healthy breakfast. Fewer people have a
problem eating healthy meals the rest of the day. Even so,
eating a healthy lunch is a problem for 16% of people surveyed
and 15% find supper a struggle.

Cost, taste, and choice

The perceived cost, taste and overwhelming number of choices
when it comes to healthier food products also seem to be
barriers for many. In fact, 60% feel that the costs of eating
healthfully have increased, while 54% say their family would eat
more healthfully if the nutritious options tasted better.
Furthermore, 59% indicate they can be confused by the many
different things they’re supposed to look out for when shopping
for healthy foods.

“Canadians do recognize that specific foods are important in
achieving a well-balanced diet,” says Uys. “Interestingly
enough, the Healthy Eating survey found that 68% think it’s
important to incorporate sodium-reduced foods into their diet,
and 58% of younger Canadians aged 18-34 agree with this
statement. This is an age group that typically loves their salty
foods, so the fact that they’re aware that it’s important to
choose foods that offer responsible sodium levels is

About 40% of those surveyed would like to incorporate more fibre
into their diet, but find it difficult. “There are so many great
and easy ways to add fibre to your diet – yogurt with a
high-fibre muffin and a handful of almonds is a perfect
breakfast to take on the go,” says Uys.

The Joy of Soy

The Healthy Eating survey found that just 29% of Canadians
incorporate soy protein into their diet on a regular basis.
While overall, soy is just one component of healthy eating
towards lowering cholesterol and cardiovascular disease risk,
evidence continues to be strong on the benefit of soy protein
compared to animal protein sources.

Not only is soy a great source of vegetable protein and so low
in saturated fat – but many soy foods can be a source of omega-3
polyunsaturated fatty acids and a good source of calcium.
Despite this, 27% of Canadians feel they get enough protein from
other sources; 25% aren’t familiar with soy protein; 20% say
they’re not interested; 18% don’t like the taste; 13% don’t know
how to incorporate it into their daily diet; and five% don’t
know how much they should eat.

Nutritionists recommend consuming 25 grams of soy protein each
day – about eight grams per meal. “When you consider that just
one glass of PC Soy Beverage contains about a third of your
daily requirement, it’s easy to swallow,” says Uys.


Rachael Ray’s
30-Minute Get Real Meals

About the author:

Brian Clancey has a long standing interest in health and an
active lifestyle. This was the inspiration behind creation of
the< /a> website, offering daily recipes and discussion of food and
health issues.

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Learning Healthy Habits From Our Children

Learning Healthy Habits From Our Children
Michelle May M.D.

There are many important things that we need to teach children as they growbut they have many natural behaviors that we shouldnt try to change. In fact, we could learn a few things from kids! Here are some important lessons:

Eat when you are hungry. From the time they are born, babies know when and how much they need to eatand they cry to let us know too! As they grow, this important instinct can be un-learned. By the time they are adults, they may have learned to eat for many other reasons besides hungermealtimes, tempting food, stress, anger, boredom, and countless other triggers. By recognizing the difference between needing to eat and wanting to eat, adults can re-learn when and how much to eat too.

Stop eating when you are full. An infant will turn their head away when they have had enough to eat, and a toddler will throw a plate of food on the floor when they are done. But as adults, we clean our plates because there are starving children somewhereor just because something tastes good. I am not suggesting that we start throwing our plates on the floor again, but we need to remember that food is abundant in our society so there is no need to eat it all now.

Being hungry makes you grouchy. Being hungry, tired, or frustrated make childrenand adultscrabby! Starving yourself because you are too busy to eat or because you are trying to lose weight usually backfires.

Snacks are good. Kids naturally prefer to eat smaller meals with snacks in between whenever they get hungry. That pattern of eating keeps their energy level and metabolism stoked all day. Adults who need to fire up their metabolism should try this too.

Play with your food. Most kids love to examine, smell, and touch their food. Since eating is a total sensory experience, they get the most from every morsel. This childlike approach will help you eat less food while enjoying it more. Youll appreciate the aroma, appearance, and flavors more if you arent driving, watching T.V., or standing in the kitchen!

All foods fit. Children are born with a natural preference for sweet and higher fat flavors. Though parents sometimes worry, these fun foods can be part of a healthy diet. In fact, overly restrictive food rules usually lead to rebellious eating anywayjust think about the last time you werent allowed to eat something on a diet! Children and adults both eat healthier when they learn to enjoy these less nutritious foods in moderation.

Be a picky eater. Kids wont easily eat something they dont like. Think of how much less food you would eat if you didnt settle for food that tasted so-so.

You can learn to like new foods. Healthy eating is an acquired taste. Good nutrition is essential, so providing a variety of appealing, healthful foods will benefit the whole family. In our house, we have a two-bite rule. Everyone tastes two bites of everything; if they still dont like it, they dont have to eat itbut they have to try it again the next time we have it. Since that is The Rule, there are no battles at the table and the kids often surprise themselves by liking something they thought they wouldnt. (And we never say I told you so!)

Follow the leader. Face it, kids watch, and often imitate, everything we do. If they observe us eating a variety of healthful foods and exercising regularly, then they will learn to take good care of their bodies. Likewise, if they dont hear us making comments like I am so fat and she looks fat then they are less likely to suffer from poor self-esteem and a judgmental attitude.

There is more to a party than cake and ice cream! Invite a child to a party and theyll want to know what they are going to get to do. Invite an adult and theyll wonder what food will be served. You dont have to avoid parties to keep your weight down; just focus on the real purpose of social eventsto be social!

Eating with your family is fun. Since babies and toddlers must be fed by their parents, they naturally love eating with other people. Family mealtime is your opportunity to model good habits and connect with each other. Now that our kids are older, we sometimes play High-Low at dinner. Each member of the family takes a turn telling the others about the best and worst parts of their day. What a door opener!

Its boring to just sit around! Toddlers seem to be in perpetual motion as they explore their world. Young kids love to run in the grass, play on the playground, and challenge themselves and each other to increasingly more difficult activities. Of course, as they get older, television, computers, and electronic games compete for their attention. In our family, to encourage other activities, we use screen time which limits how much time our children are allowed to spend on anything with a screen. Sometimes adults would benefit by limiting their screen time and exploring their world a little more!

Sleep is good. After a full day, children need a good nights sleep to prepare for all of the adventures that tomorrow will hold. Wouldnt we all benefit from a consistent bedtime to make sure we get our rest too?

Live in the moment. Kids are masters at living in the present. They dont waste a lot of energy worrying about what has already happened or what might happen tomorrow. They are fully engaged in small pursuits like discovering where the ants are going, chasing the dog, or seeing how deep they can dig with a plastic shovel. We, on the other hand, continue to scurry around, chasing after our dreams, and all the while, digging ourselves deeper and deeper. We could learn a lot from children!

About the Author

Michelle May, M.D. is a practicing Board Certified Family Physician with expertise in the cognitive-behavioral aspects of weight management. She is the author of Am I Hungry? What To Do When Diets Dont Work in collaboration with a Registered Dietitian and Psychologist. Visit her website for more ideas on managing weight without dieting.

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Health Plan: A ‘Healthy Business’ Plan

Health Plan: A ‘Healthy Business’ Plan
Marjorie Geiser

In business, owners create business plans and marketing plans
for the New Year to help set their course for success. This
becomes their template to make their dreams and business goals
come true. They can then track their progress and make
adjustments when necessary to keep themselves on track.

But, why not do the same thing if your goal is improved health?
Just imagine setting up a real action plan to address what you
want to achieve and how you will go about making those goals
happen. Let’s look at some of the parts of a business plan and
see how they can be adjusted into a ‘health plan’.

Mission statement

According to Stephen Covey, all individuals should have a
personal mission statement. Do you have one? Ok, so you probably
don’t. But what about creating a personal health mission
statement? What would you want that statement to say? It should
include what your health would ideally look like and why you
would want it to look that way. You may want to include what
your primary goal is for creating a health statement, too.

An example may be, “I am committed to becoming a healthy example
for my family so that they learn healthy habits and never have
to suffer from disease caused by lifestyle. I will do this by
avoiding unfavorable health habits and eat a healthy, whole diet
most of the time and stay active on a regular basis.” So, here
are the questions to ask yourself in order to create your health
mission statement: 1. What do you want your health to look like?
2. Why do you want this health result? 3. How will you
accomplish this goal?

Vision statement

What do you want your health to look like in 10 years? What will
you feel and look like? How will you know if you have succeeded
in your goal?

Answer each of these questions to create your ultimate vision
for your health. Perhaps you have been struggling with great
amounts of weight for years. You have tried every diet known to
man, with limited success and then ultimate failure. So, your 10
year vision may be to weigh your ideal body weight, feel great,
look fantastic and be off all medications.

Do not allow doubts or limiting beliefs voice their opinion. If
you allow yourself to believe this can happen, you can make it


Now it’s time to break down that big vision; what will you have
accomplished in one year, three years and five years?

You have an ultimate 10-year vision, above. That is your
ultimate destination. Now is the time to create the rough plan
for how you will get there. Again, never mind what the limiting
thoughts say. What would you like to accomplish in these
milestone time frames? Examples may be that in one year you will
be walking every day, five to six days a week, for a total of at
least 60 minutes. Or maybe in a year you will be ready for a 5 K
walk/run race. Another example may be that in 1 year you will
have lost 10 pounds or are off your diabetic medication. Then
for three years and five years, allow yourself to open up and

Strategies and Tactics

What will your biggest challenges be? Determine these first,
then brainstorm how you can overcome these challenges. Then list
what it will take from you to make overcoming these challenges a
reality. What techniques will you use? List seven – these are
your strategies and the tactics you’ll use while using these

Examples of challenges may be; not enough time in your day, too
tired, can’t find anything you like to do, hate vegetables or
cooking from scratch. But, as you consider your challenges,
there are always strategies you can use to determine how to
overcome these challenges. A few examples are to find
pre-packaged foods that are low in fat and sodium but healthy
and tasty and add a salad or vegetable to it, join a health club
such as Curves, where you can run in and run out and fit in a
workout in just 30 minutes. Find a buddy to walk with at
lunchtime. Buy a stationary bike and put it in front of the TV.
Set up a vegetable challenge at work, where everyone can keep
track of how many veggies they eat each day, with a prize at the
end of the month for the person who is eating the most. What
else can you think of?

Next you have to address what tactics you will use to make these
strategies actually a reality. Come up with at least five for
each strategy, because there will always be times that the
situation will call for a different tactic to overcome the
challenge. A few examples are to tell your friends and family
that you are now walking every day after work, set up a back-up
plan when you can’t walk, or each time you go food shopping you
buy a new fresh, frozen or canned vegetable to try, not limiting
yourself to just one form of the food. Or buy a new cookbook and
commit to yourself to prepare one new, healthy meal per week, or
spend some time on websites such as to
research something new and healthy for the family. Again, I’m
sure you can come up with some tactics that sound good to you.

Values and Beliefs

Although your health may not be what you would like, this does
not mean you do not value health. You may value other things
more, though, or feel other things in life have taken priority
over health, and, before you know it, your health has suffered
as a result. What is meant by health values? To clarify, what
value do you put on health; yours or the health of others? If
you are reading this article, you probably do value health as
something to attain or maintain. If you are concerned with
maintaining your health, chances are it has held a high priority
for you through your life. Everyone has a different value of
health; for some, it may be the absence of disease, for others
it may reflect an inner calm and serenity. Some people may
consider health as physical or mental capacity or the weight
they are at. The belief may come from what you believe a
particular health condition (good or bad) represents. For
instance, some people may consider an ideal body weight as
health and something that represents inner strength or the lack
of health a weakness. For others, a sign of good health is a
healthy attitude towards life and others and themselves. None of
these values or beliefs are right or wrong; they are just how
you feel and what you believe.

List at least five personal values you have around your health
and life and the beliefs that go along with each value. Spend
some time on this, because many times people who are struggling
with health issues don’t want to address the true beliefs or
values around their health, which can be the biggest reason they
are unable to overcome conditions that limit achievement of a
particular health goal, such as losing weight.

Then answer these questions to see what areas need attention:
How do these values relate to your health? How are these values
reflected in the way you live currently? Are your values and
beliefs in sync with your lifestyle? Spend some time with these
questions and write down what you come up with.

Branding and Imaging

When friends and family think of you, how would you like them to
describe you and your health?When you consider what you would
like others to say about you when talking about health, are you
currently living up to that vision you have? If not, what needs
to change to become that person? How will you feel when you are
that person you imagine them talking about? How will you feel if
you do not become that person? List five things you would like
people to say about you and your health and lifestyle.

Action Plan

Now it’s time to create a real plan to make all of this happen –
your action plan. For those of you in business reading this, you
already knew what was coming. Do you see the parallels? Look at
your goals, and then ask yourself how you will plan to
accomplish those goals. Use your strategies and tactics as the
templates for your action plan. I have business clients create a
calendar from their strategies and tactics, setting up a
specific plan from month to month. You can do the same thing for
health goals. Set small goals on your calendar; maybe a goal of
walking five minutes every day, or avoid that morning doughnut
at least three days a week. You may have a goal that by the end
of the first month you are eating four servings of fruits and
vegetables a day; you can start by setting a goal of two
servings per day the first week, three servings per day the
second and third week, and then four servings by the 4th week.
Look at where you would like to be in a year, but then break
that year into more manageable chunks by looking at just one
month at a time and what you would like to have accomplished by
the end of that month. The purpose of an action plan is to make
what you need to do more real; to put legs on the ideas and
intentions you came up with earlier in the process. In other
words, how can you change from just thinking about what you
want, in the abstract, and make it something that really happens?

Budget and financing

All business plans must have a budget plan. What is necessary to
fund your new health plan? Can you do this on a small budget or
will it take a big financial commitment? How will you cover the
expenses your health plan will require? For some people,
bypassing certain expenditures, such as eliminating the morning
muffin at work can pay for the extra fruits and vegetables at
the market. Or avoiding an afternoon snack can add up to enough
to buy a new pair of walking shoes. Everyone can decide where
they want to prioritize how they will make health a priority and
how to make it fit not only their lifestyle, but also their

Many people envision a healthier day, someday. For those who
create a plan, and then develop strategies to stick to their
plan, tend to see success. As an example, read from participants
in the National Weight Control Registry, a group of over 5,000
people who have lost at least 30 pounds and have successfully
kept that weight off for at least one year, Reading some of these examples
proves that even if you have over 100 pounds to lose, it is
possible; you have to have the desire, the awareness that it
will take dedication and determination, and that you have to
create the strategies and plan to make it happen. Just as with
business, failure to plan results in planning for failure. Make
that plan and enjoy success this year!

About the author:

Marjorie Geiser is a nutritionist, registered dietitian,
certified personal trainer and life coach. Marjorie has been the
owner of a successful small business, MEG Fitness, since 1996,
and now helps other health professionals start up their own
private practice. To learn more about the coaching services
Margie offers, go to her website or email
her at

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