Healthy Eating Tips For Busy Women
Phil Beckett

Healthy Eating Tips For Busy Women
By Phil Beckett

The following healthy eating tips will help you feel great, look great, carry out every-day activities better and empower you to keep it up for many years to come.

Poor health for most women is the build up of poor life-long nutrition choices and the lack of exercise, both cardiovascular and weight exercise. If you make good choices now and exercise on a regular basis, you’re less likely to become a strain on the health system years later.

And its been proven over and over for many years that women who do make these good choices tend to be healthier and live longer.

Youve probably heard most nutritionists say that breakfast is the most important meal of the day. And it is because if you eat breakfast youll not only gain fuel for a high-energy and productive day, but youll also have a tendency to make better food choices during the remainder of the day.

The mistake most women make when making a choice for breakfast is to just eat cereal. And it doesnt help with all of the commercials out their telling us that cereal is all you need.

Yes, cereals rich in fiber like bran flakes, oat bran, all-bran, and raisin bran are very healthy for you. And most types of cereal with a banana, strawberries, low-fat milk etc are very good for you.

But it’s important to know that while they may contain ample carbohydrates, calcium, fiber, other nutrients, are low in fat and easy and quick to make, they dont contain nearly enough protein.

And its the protein thats more than likely the missing ingredient in your diet.

Your muscles need protein, and cannot function properly without it. Women who attempt to lose fat and/or tone up their muscles, will get the best results when they consume an ample amount of protein with breakfast.
But it difficult to get good quality protein during breakfast, unless you were to eat a bunch of eggs and bacon, which of course would lead to a whole other problem
So how do you get enough protein without eating fat?
Well the only way you can is to include Whey protein. Whey protein is a powdered supplement that you can buy in any health food store and most super-markets.
All you have to do is either mix one scoop in with your cereal (it dissolves very easily) or just stir a scoop in a glass of water. Either way its the best way to get the protein you need at breakfast.
Dont focus on any one meal. All of your meals should be nutritionally well-balanced. Meaning they should contain protein, carbohydrates and some fat. Fat will help dramatically to keep your energy levels high.

If you’re dieting you need continually fuel your body throughout the entire day. This means a minimum of 4, but preferably 6 meals each and every day. This way you’ll have the energy to exercise properly and wont crave any large unhealthy meals.

Dont get caught up in the Fat-free food frenzy. Fat-free foods are very high in simple carbohydrates and will increase your insulin, which will Feed your fat cells making you fatter very quickly.

A good nutrition plan starts when youre making your grocery list. Then of course you have to stick to the list! Another good idea is to shop for your groceries just after youve eaten. This way you wont be tempted to fill up the cart with junk food.

Nutritionally poor food is fine in moderation. But dont over-do it. Take one day each week to satisfy your cravings. You wont eliminate all the good things youve done over the rest of the week. There’s little wrong with it and in fact itll help you stay on track.

If you try to eliminate your favorite junk food completely itll lead to binge eating in only a couple of weeks. Then youll have a lot of trouble getting back on track.

When it comes to meats chicken, tuna (and most other fish) and turkey are your best choices. Theyre lower in fat, which means theyre lower in calories as well and have less cholesterol.

But dont eliminate red meats. Theyre not only an excellent source of protein but also of
iron, zinc and creatine (which helps tremendously with fitness). So try to include a couple of meals each week that contain red meats.

Bananas, oranges, grapefruit, and other citrus fruits are the best fruits. They’re rich in vitamin C and potassium. Eat fruit and drink juices daily. But be aware fruits and fruit juices contain a lot of calories, so if youre trying to lose weight once a day is good enough.

Supplements are meant to supplement healthy eating, not compensate for poor eating habits. But if you arent getting the nutrients you need, for example youd need to drink a ton of milk plus take other calcium rich foods each day to get the calcium you need, then a calcium pill a day may be a good idea.

Exercise is not an option. Cardiovascular exercise and more importantly resistance exercise (weight lifting) is essential for good long-term health. Muscles will increase your metabolism making it possible to lose fat, and resistance exercise has amazing benefits for your heart and other organs.

A daily vitamin E may help protect against heart disease and cancer. Because people cannot easily get enough vitamin E in common foods, a supplement of 200 to 400 international units (IUs) per day is a wise health investment.

About the Author:

Phil Beckett is the author of The New Womens Guide To Successful Weight Loss & Fitness and the Fitness Director at Womens Health & Fitness Inc. Hes helped thousands of women succeed with their weight loss, health & fitness goals over the past 14 years. Visit http://www.womens-health-fitness.com to contact Phil with your questions.

About the Author

About the Author:

Phil Beckett is the author of The New Womens Guide To Successful Weight Loss & Fitness and the Fitness Director at Womens Health & Fitness Inc. Hes helped thousands of women succeed with their weight loss, health & fitness goals over the past 14 years. Visit http://www.womens-health-fitness.com to contact Phil with your questions.

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Getting A Healthy Breakfast
Peter Garant

Breakfast, like any other meal of the day, needs proper
planning. No longer is it planned independently of the other
meals. The three meals should be planned as a unit and balanced
against the daily body requirement with enough allowance for
good health. A light breakfast must necessarily be followed be a
substantial meal, while a heavy breakfast must be followed by a
light lunch. If both breakfast and lunch are light, then a heavy
dinner is needed. Like all meals, breakfast must be planned to
include food nutrients not provided for or inadequately found in
the two other meals to complete the essential body requirements
for the day. Too often, skimpy breakfasts are blamed in lack of
time. Considering that one-fourth to one-third of the day’s
requirements is served at breakfast, the need for planning ahead
is doubly justified. Breakfast mean to break the fast of several
hours. The factors affecting the nature of the breakfast menu
will depend upon age, sex, weight, health, and kind of
activities of the individual family members. Other factors to
consider are the amount of time allotted for its preparation by
one or several family members, or by a hired helper and how
light, moderate, or heavy other meals are intended to be. Family
custom may have to contend with all of these, although strictly
speaking, this must not prevail upon the more important factors.
Breakfast should always include a raw fruit because this
contains more vitamins and minerals than cooked ones. Fresh ripe
fruits have a rich mellow aroma that can stimulate even the most
delicate appetite. It should be taken as the first course of the
meal for the same reason. Fresh eggs are good breakfast food
because they are rich in complete protein, fat, iron, calcium,
phosphorus, vitamins A & B, and niacin. They are also easy to
prepare and digest. They can be fried, poached, soft-cooked,
hard-cooked, scrambled, or prepared as an omelet. Rice and other
cereals are the main fuel contributors in breakfast. Rice is
cooked plain or sauted in small amount of fat and garlic. Corn
broiled and buttered is a practical American way that can be
adopted anywhere where corn is available. Milk is the almost
complete food and is welcome at any meal. At breakfast, milk is
popular as a beverage or taken with coffee, chocolate, oatmeal,
and other cereals. Milk should be bought from sanitary and
reliable sources. Fresh milk is safer if pasteurized before
serving. Breakfast breads may be in the form of rolls, buns,
loafbread, biscuits, waffles, or hot cakes. Breads can be
toasted and served with butter or fruit jam like strawberry.
Waffles, hotcakes, and French toast are good for heavy and
substantial breakfast. Rolls with butter and jam, jelly, or
marmalade are suitable for heavy breakfast, too, especially if
taken with a heavy protein dish and chocolate.

About the author:

Mr. Peter Garant is writing health, diet and exercise articles
for the 1200″>http://www.diet1200.com”>1200 calories
diet site and herbal health related articles for his herbal”>http://www.good-herbal-health.com”>herbal health site.

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Do you know these important facts about fiber in a healthy diet?
Zaak OConan

When it comes to eating healthy and enjoying a healthier lifestyle, it is hard to overstate the importance of fiber in the diet. Even though fiber is most associated with grains, rice and breads, it is important to remember that fruits and vegetables also contain significant amounts of dietary fiber. In fact, the need for fiber is just one more reason to eat your fruits and vegetables every day.

In order to understand why dietary fiber is so important, it is a good idea to know what fiber is and what role it plays in digestion. Simply put, dietary fiber is the portion of food that the human body cannot digest. Fiber is found in foods of plant origin only; there is no fiber in meat and dairy products. Fiber plays an important role in the digestion of food, and in the elimination of waste products as they travel through the body.

Good sources of dietary fiber include grains, cereals, legumes, lentils, nuts, seeds, fruits and vegetables. As we said before, meats and dairy products do not contain any dietary fiber, so it is important to eat some plant based foods ever day to get the fiber you need.

Soluble vs. insoluble
Not all fiber is the same, and fiber comes in two forms – soluble and insoluble. All plant materials contain both types of fiber, but some sources contain more of one than the other. Eating a variety of foods rich in fiber every day will ensure you get adequate levels of both soluble and insoluble fiber.

Insoluble fiber is important in keeping people regular, and it has shown promise as well in the prevention of some types of colon and rectal cancers. Insoluble fiber is mainly found in wheat brain, some types of vegetables and in whole grain products. Some vegetables rich in insoluble fiber include carrots, peas and broccoli. The skins of fruits are also rich in insoluble fiber.

Soluble fiber, on the other hand, has shown promise in reducing levels of cholesterol in the blood, and at reducing the rate at which glucose enters the bloodstream. Soluble fiber is abundant in dried peas, lentils, beans, barley, oat bran, and in many fruits and vegetables.

How much fiber is enough
Many people are unsure just how much dietary fiber they need every day, but most dietitians recommend that women consume between 21 and 25 grams of dietary fiber per day. For men, the recommendation is 30 to 38 grams of fiber each day.

Of course, that is easier said that done, and it is important to know which foods are high in fiber in order to boost your daily fiber consumption. In the case of packaged foods like breads and crackers, the fiber content will be listed as part of the nutritional label. In the case of fruits and vegetables, there are charts which show the fiber content of an average size piece. Some grocery stores post this information, and it is also widely available on the internet.

When increasing dietary fiber, it is best to make the increase gradual. A sudden jump in dietary fiber can lead to bloating, gas and abdominal discomfort. In addition, it is important to drink plenty of fluids, especially water, in order for fiber to have the best effect. When choosing breads and cereals, it is best to go with healthier whole grains. In general, the less processing, the healthier the foods.

Eating the skins of fruits and vegetables is a great way to increase dietary fiber. Many people like to make fruit shakes and smoothies that use the skins of their favorite fruits. This makes a delicious and nutritious way to increase fiber consumption. In addition, keeping a variety of fiber rich foods, such as apples, nuts, seeds and bran muffins, around for snacks is a great idea.

And finally, eating a wide variety of foods will ensure that you get plenty of fiber, as well as the vitamins, minerals, micronutrients and trace elements that make a balanced diet so important.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

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Determining if your diet is healthy enough
Tony Robinson

Everyone wants to eat a healthier diet, but it can sometimes be
difficult to know if your diet is healthy enough. There are a
number of factors that go into creating a healthy diet, and it
is important to evaluate the current state of your diet before
embarking on a plan for healthier eating.

There are several questions you should ask yourself when
evaluating the healthiness (or lack thereof) of your current
eating plan. These questions include:

Do I eat a wide variety of foods? Variety is one of the most
important hallmarks of a healthy diet, since no one food
contains all the nutrients needed by the human body. It is
important to eat foods from all the major food groups, including
grains and breads, fruits and vegetables, milk and dairy
products, meats, beans and nuts.

If you find yourself avoiding some food groups, such as
vegetables for instance, it may be time to look for a healthier
diet.

Do I recognize the importance of cereals, breads and other grain
products? Eating a wide variety of grain based products is
important to a healthy diet. Grains and cereals contain a large
number of important nutrients, including high levels of dietary
fiber.

It is important to choose whole grain products as often as
possible, since whole grain products like wheat bread contain
more nutrients than more refined white bread and similar
products. When eating cereal, it is a good idea to choose whole
grain varieties, or those that are enriched with vitamins and
minerals.

Do I eat lots of fruits and vegetables? Many people do not eat
sufficient servings of fruits and vegetables every day. Most
experts recommend eating between 5 and 9 servings of fruits and
vegetables every day, roughly equivalent to 2 cups of fruit and
2 cups of vegetables.

When shopping for vegetables and fruits, it is important to
choose a good variety of dark green, dark red, orange and yellow
varieties. That is because different colored fruits and
vegetables contain a variety of different nutrients, including
vitamin C, vitamin A and beta carotene.

Do I eat a good breakfast every morning? Breakfast, or the
absence of it, is often a good indicator of the state of your
diet. If you rush out of the house every morning and grab a
donut at the local convenience store, chances are your diet can
use some work. A healthy breakfast provides a foundation for the
rest of the day, helps you avoid cravings and provides much
needed nutrition.

Do I choose low fat foods over higher fat alternatives? This is
also an important question to ask yourself. Low fat alternatives
are available for a variety of products, including milk, cheese,
meats and more.

One part of following a healthy, low fat diet is avoiding
prepared foods whenever possible, since prepared foods tend to
have higher amounts of fat and sodium than fresh foods.

It is also important to control the amount of fat that is added
at the table. Adding things like butter, sour cream and heavy
sauces is a sure way to ruin an otherwise healthy meal. Even
healthy foods like salads can be sabotaged by the addition of
high fat salad dressings. Try using lower fat alternatives like
flavored vinegars instead.

Do I drink plenty of water? Drinking plenty of fresh, pure water
is important to maintaining a healthy body and a healthy
lifestyle. Water is important to maintaining optimal levels of
health.

If you think you need more water, try substituting water for
less healthy beverages like soda and coffee.

Am I able to maintain my optimal body weight? Gaining weight
without trying to is often a sign of a poor diet. Following a
healthy diet, and getting plenty of regular exercise, is the
only way to lose weight and keep it off.

Do I limit the amount of salt, sugar, alcohol and caffeine in my
diet? While all of these elements are fine in moderation,
excessive amounts of any of these four can indicate a serious
problem with your diet. It is important to limit the amount of
unhealthy elements in any diet.

About the author:

None

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