The Simplest Diet Plan Ever – 3 Easy Steps to Healthy Living
Emily Clark

You’ve heard the popular advice on weight loss diets. Cut the
fat! Cut the carbs! Cut the calories! Eat a balanced diet! But
how can you cut though all of the confusion, and eat a diet
that’s balanced and healthy?

Here’s the advice from nutritional science:

Cut the JUNK fats: Most people do not need an ultra low fat
diet. But most of us could improve our diet by cutting out the
junk fats. Basically, these are the processed fats:
hydrogenated fats, polyunsaturated oils that have been heated,
and fats that are combined with junk carbs. Processed fats are
the fats most likely to put on flab and clog your arteries.

Cut the JUNK carbs. Most people do not need an ultra low carb
diet. But unfortunately, so many people who go on a low fat diet
continue to eat highly processed foods – they switch from
processed high-fat to processed low-fat. And when food
manufacturers create low fat foods, they tend to replace the fat
with junk carbs, that tend to pile on the pounds. Basically,
junk carbs are low-fiber carbs. Like sugar, fructose (and all
the other *oses), flour, cornstarch, fruit juice. Yes, fruit
juice is a junk carb too! – After all, how much fiber is there in
fruit juice? – Virtually none – its yet another junk carb. You
should eat the whole fruit instead, with its fiber intact.

Cut the JUNK calories. Most people do not need an ultra low
calorie diet. But just think what your diet would be like if you
dropped the processed fats and the low-fiber carbs. You’d be
eating mainly natural proteins, with lots of vegetables plus
whole fruits – and the odds are that you would be eating far
fewer calories as well. That’s the kind of calorie cutting most
of us should be doing.

Eat a balanced NATURAL-FOODS diet. By natural foods, we mean the
foods that would have been eaten by your hunter-gatherer
ancestors: – lots of whole vegetable foods for vitamins and
fiber; moderate to small portions of meats, fish, seafood, and
other animal and protein foods, grilled, stewed or baked; and
small portions of fresh whole fruit in season. This is the diet
on which the human race evolved, and the diet which, for the vast
majority of people, makes for optimum health

So the next time you’re about to order a meal with fries and
sugary soda, think about how it could be improved. Replace the
fries with a salad, and the soda with mineral water, and you’ve
already made significant progress towards a more healthy,
balanced meal.

And at home, look for recipes that use whole, fresh foods, with a
minimum of processing. Make sure your meals include natural
unprocessed foods, with lots of healthy vegetables, both cooked,
and raw in salads. Avoid processed fats and processed low-fiber
foods.

A sample menu:
– grilled fish with steamed green beans, and peppers
– large mixed salad, dressed with small amounts of olive oil and
vinegar or lemon juice
– fresh fruit platter

Yes – A healthy, balanced diet can be that simple!

The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.

About the Author

Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on topical health matters.

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Keep Your Heart Healthy
Charles Kassotis

Heart disease is the number one killer today. Men and women are
both likely to become victims. Men typically suffer more heart
attacks, but women’s can be deadlier, so it is important for
both genders to monitor their heart health by making a number of
simple lifestyle adjustments.

1.Eat smart. The American Heart Association and other health
organizations, as well, publish guidelines for sensible diets
that promote heart health. Get a copy at their website or ask
your doctor to recommend a diet for you. Typically, you should
try to limit your consumption of red meat to perhaps a few
ounces once or twice a week. Cook chicken and fish in casserole
dishes instead, and experiment with vegetable recipes to try new
and exciting variations. Don’t forget the raw veggies with
low-fat dip and fresh fruits for desserts or snacks.

2.Watch your fluid intake. Most of us don’t drink enough water
each day. Unless you have special medical restrictions, aim to
have eight glasses (eight ounces each) of water daily. In
addition, you can drink other beverages, but avoid sugary,
nutrition-less products like pop or sweetened fruit juice. One
or two cups of tea or coffee are probably all right, but keep in
mind that caffeine can dehydrate you and make you jittery, so
limit your intake.

3.Get daily exercise. Your doctor can recommend a hobby,
routine, or workout that will benefit your physique and health.
Walking at a moderate pace for 30 to 60 minutes daily is a great
way to incorporate aerobic activity in your lifestyle, tone
muscles, and enhance your metabolism. Your circulation will
thank you, too, as it becomes more efficient at pumping blood
through your body and breaking up plaque buildup in your
arteries, thus allowing your heart to pump more easily. Just be
sure to wear appropriate footwear and clothing, and don’t overdo
it. Let your doctor know if you experience shortness of breath
or painful limbs.

4.Learn to manage stress. Everyone experiences stressful
events throughout their day. From getting up late to missing the
train or having an argument with a family member, stress is all
around us. We just have to learn to keep conflict and
disappointments in check by reminding ourselves of the blessings
and joys that surround us, often unnoticed. You may want to keep
a journal to write about negative feelings instead of keeping
them bottled up inside, where they may eventually explode.

In addition, cultivate a good support group of friends, family
members, and social contacts. Get out and have fun. Meet new
people and discover new ideas. Life will become more enjoyable,
and your heart will benefit from your upbeat attitude. Consider
volunteering in your community to make a difference in the lives
of others. As you make new connections and continue to nurture
old ones, you will feel healthier and benefit from a positive
lifestyle.

About the author:

Get valuable information for your heart at The Heart Directory
at
http://www.heartdir.com

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Getting the most from healthy fruits and vegetables
Tony Robinson

Fruits and vegetables are among the healthiest of all foods, and
the great variety of these foods at the local grocery store
makes it easier than every to enjoy great meals and snacks
anytime the mood strikes you.

The latest food guidelines recommend that adults eat from five
to nine servings of fruits and vegetables every day. While that
may seem like a lot, it is an important goal to strive for, and
a very reachable one.

A serving of a fruit or vegetable is equal to:

1 medium sized vegetable or fruit (such as an apple,
orange or banana) 2 small fruits (such as kiwi fruit or
plums)  cup of fresh, frozen or canned fruits or
vegetables  cup of 100% fruit juice  cup of
dried fruit 1 cup of green salad

Eating a diet that is rich in fruits and vegetables is a great
way to start a healthier lifestyle. Diets high in fruits and
vegetables have been shown to reduce the risk of heart disease,
diabetes, stroke and even some kinds of cancer. Diets high in
fruits and vegetables are also important in maintaining a
healthy weight.

Since different varieties of fruits and vegetables contain
different types and levels of nutrients, it is important to each
a good variety of fruits and vegetables. Eating a good
combination of yellow, orange, red and green fruits and
vegetables is a great way to ensure adequate levels of nutrition.

Fruits and vegetables are also an important source of fiber. One
way to maximize the amount of fiber you get from fruits and
vegetables is to eat the entire fruit and vegetable including
the edible peel. Eating fruits and vegetables whole, instead of
simply drinking fruit juice, is the best way to enjoy the fiber
these foods have to offer. Orange juice may be very healthy, but
it does not contain the same amount of fiber as a whole orange.

Getting sufficient fiber in the diet offers a great many health
benefits, including aiding in digestion, lowering levels of
cholesterol in the blood, reducing the risk of heart disease and
stroke, and reducing the chances of some forms of cancer. In
addition, fiber is though to play an important role in
controlling levels of blood sugar in diabetics. Fiber also helps
dieters feel full while limiting the number of calories you
consume.

Many people wonder if canned and frozen fruits and vegetables
are as healthy and nutritious as the fresh varieties. The simple
answer to this question is yes. Canned and frozen fruits and
vegetables contain just as many vitamins and minerals as their
fresh counterparts, so it is fine to replace fresh fruits and
vegetables with canned and frozen varieties when fresh ones are
not available.

Fresh fruits and vegetables are often less expensive, however,
especially when they are in season. In addition, local farmers
markets and produce stands are often great sources of the
freshest, most delicious fruits and vegetables at some excellent
prices.

How vegetables and fruits are prepared is just as important as
how they are chosen. It is important to rinse fresh fruit and
vegetables thoroughly under clean running water. This step is
important in order to remove any dirt, pesticide residue or
bacterial contamination. The outermost leaves of lettuce and
cabbage should be removed, and the outside of root vegetables
like carrots and potatoes should be removed, especially if you
plan to consume the skins of those vegetables. Vegetables and
fruits should be washed right before they are used in order to
keep them as fresh as possible.

The best ways to cook vegetables in order to maintain their
freshness are to boil, microwave or steam the veggies until they
are tender and crisp. It is best to use as little water as
possible when cooking vegetables. That is because overcooking
can destroy some of the valuable vitamins and minerals the
vegetables contain.

About the author:

Tony Robinson is a Company CEO, webmaster husband and dad. In
his busy lifestyle he has placed importance on health and
fitness. Visit http://www.eat-healthily.com for good eating tips
and techniques to assist you maintain a healthy lifestyle.

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Do you know how to use the five a day rule for healthy eating?
Zaak OConan

The five a day rule is one of the most important rules to healthy eating. The five a day rule refers to the government’s recommendation that everyone eat at least five servings a day of fruits and vegetables. At first blush, five a day seems like a reasonable goal, but most people fail to eat sufficient amounts of these important foods.

It is important to remember the many advantages of fruits and vegetables when applying the five a day rule to your own diet. For one thing, fruits and vegetables taste great, contain fewer calories than many other foods and are full of many important vitamins and minerals. In addition, fruits and vegetables are colorful and beautiful, making them great garnishes and salad toppings.

In addition, fruits and vegetables are easy to prepare, even for the busiest individual. In most cases, fresh fruits require no preparation at all, other than a quick wash and perhaps peeling.

The five a day recommendation equates to roughly two cups of fruit and two and a half cups of vegetables every day, based on the average 2,000 calorie diet. This is not a difficult goal to reach, but it is important to keep the five a day goal in mind when grocery shopping, cooking and planning meals.

One great way to get started toward a five a day lifestyle is with a delicious serving of 100% fruit juice every morning. Apple juice, grapefruit juice and orange juice are all excellent choices for both taste and nutrition.

Fruits and vegetables can also be used as garnishes for other foods. Who doesn’t enjoy a sliced strawberry or banana with their morning cereal? And fruits and vegetables make great snacks as well. Whether you keep a couple of apples at your desk or a selection of carrot and celery sticks in the fridge, having fruits and vegetables readily at hand is a big part of the battle.

Of course variety is extremely important when making any change to your diet, and many dietary changes fail due to boredom. Constantly trying new varieties of fruits and vegetables is a great way to keep yourself interested in your new healthier way of eating. If you’ve never had kiwi fruit or asparagus, for instance, why not give it a try?

Combining attractive colors, shapes and sizes of fruits is another way to provide attractive and interesting meals for yourself and your family. Combining white grapes, red peppers and pineapple chunks can provide a delicious and attractive salad.

It is important to provide constant variety when implementing the five a day plan, particularly if you are cooking for a family. Try making some interesting new dishes, such as veggie pizza, made with fresh vegetables and whole wheat pizza crust, a fresh vegetable wrap, vegetable stir fry or pasta with fresh vegetables.

For those who think they are too busy to incorporate five servings of fruits and vegetables a day into their diet, there is help available. The many ready to eat, prepackaged salad kits on the market make it easier than ever to create a healthy salad on the go. Just keep a bottle of your favorite low fat or nonfat salad dressing on hand and you can enjoy a healthy salad anywhere and anytime.

Even fast food restaurants have made it easier than every to eat healthy, with every major chain now offering at least a few healthy menu items. In addition, most grocery chains offer fresh salad bars where you can create your own healthy lunch even if you’re pressed for time.

When creating your five a day healthy lifestyle, remember that fruits and vegetables make great snacks. An apple, orange or banana provides both great taste and excellent nutrition. In addition, the natural sugars contained in fruits do not provide the sugar high/sugar crash scenario all parents are familiar with.

Topping meals and salads with additional fruits and vegetables is a great way to enhance your new five a day lifestyle. Strips of green and red peppers, broccoli florets, sliced carrots and cucumbers are all great additions to pasta and potato salads. And of course carrots, spinach, apple slices, orange slices, nectarines, pineapples and raisins are all great additions to any salad.

In addition, adding fresh fruits to foods you already eat is a great way to make such foods part of your new lifestyle. Adding berries, bananas or oranges to cereal and yogurt is a great way to make sure you meet your five a day goal every day.
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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