Eat Healthy for Life
J Bowler

Lets not talk about diets. Diets are punishment like being
sent to bed without dinner. Diets take some of the fun out of
living. Many diets or supplements are harmful to your health
or even dangerous, if you have certain risk factors.

Forget any past diet failures and push aside any guilt or shame
you harbor about your weight. Its time to look forward; not
back. You have the whole future in front of you to get better
every day. It’s time to eat healthy.

This is not a short term fix. Isnt your health more important
than your weight? Lets be sensible and talk about eating healthy
for life.

Dont get me wrong diets do help many people lose weight for
a time. Almost any restrictive diet can give one a jump start
on weight loss; and many people are so encouraged by the rapid
weight loss that they are motivated to stay on the diet.

Studies have shown that the only diets that work are the ones
you stick to. That why the majority of people who successfully
lose weight on a restrictive diet run into trouble when they
move to the maintenance phase. So again I say, you need a plan
to eat healthy for life.

As with most things in life, theres no ONE solution that
suits everyone. When choosing to eat healthy, a plan for the
rest of your life, you want to find one that YOU can live
with.

If your choice of plan starts with an initial (less than
nutritious) restrictive phase, consider what supplements you ought
to take during that phase. Also be sure that the maintenance part
of the program meets generally accepted nutritional guidelines or
that you can make it do so with minor adjustments or
supplementation. You definitely need to think long term when
choosing to eat healthy.

What Weve Known All Along

With all the diet programs, books, ads and fads these days, its
easy to lose sight of some really basic facts of some very
convincing long term health studies that can guide us to healthier
eating.

1.Calories In vs. Calories Expended

The human body is a marvelous machine. It can be pushed to great
lengths, like pre-exam all-nighters, or to perform amazing feats,
like running marathons or scaling mountains. But it is a machine.
It needs to be cared for and properly maintained.

The more it is abused or pushed to the max, the greater the chance
that parts will break down prematurely or beyond natures ability to
repair them. Like any machine, it needs fuel to operate. Give it
improper or insufficient fuel and it wont run as well, if at all.
Give it too much fuel and that will gum up the works. Now heres
where the analogy breaks down.

With a man made machine, excess fuel simply overflows and makes a
big mess. Unfortunately, the human machine has the amazing capacity
to create unlimited new storage tanks for excess fuel even to the
point of death. Further, once that excess fuel is stored, it is
difficult to dislodge but not impossible. Thats the
Calories In part of the equation.

The fuel you take in is burned by every single movement you make:
breathing smiling, kissing, walking, dancing, chewing and even
digesting your food. The more you move, the more fuel (calories) you
burn.

The part of your body that has the ability to move other parts is
muscle. Ergo the more muscles you have and the more you use them, the
more calories you burn. In fact, every ounce of muscle you add
increases your basal metabolism the rate at which your body burns
fuel.

One pound of fat contains 3500 calories. If you cut 250 calories from
your daily diet and burn another 250 calories with exercise, you
can lose one pound in a week!

The most efficient way to eat healthy operates on both sides of the
equation. Monitor your fuel intake of course; but just as importantly,
get moving to burn that fuel. And better yet, build new muscle to boost
your metabolism the rate at which YOUR body burns fuel. This
way youll burn more calories every hour of every day for the rest of
your life.

2.Secrets of the Worlds Healthiest Populations

Global epidemiological studies have identified some unusually healthy
populations and linked their health to diets that differ in significant
ways from the typical Western diet.

Japan, which has some of the world’s lowest rates of obesity, heart
disease, cancer and diabetes has a diet which is very rich in
carbohydrates. The Japanese enjoy rice, vegetables, beans, and fruits
at most meals.

They have a diet that is very low in saturated fat and red meats, but
high in fish which contain protective omega-3 fatty acids.

Other recent and very interesting studies lead to more healthful eating
tips. The Mediterranean food pyramid is based on research showing low
rates of heart and other chronic disease in certain countries bordering
the Mediterranean Sea compared to the West.

Research has isolated key dietary habits that are believed to account for
the difference. (Monounsaturated) olive oil is the preferred fat and
fat consumption (at 40% of total calories) exceeds the American Heart
Associations recommended max of 30%.

Whole grains and pastas form the base of the pyramid, so this is not a
low carb eating style.

The choice of proteins in order of preference is cheese and yogurt, fish,
poultry, eggs and (last and least) red meat. Further, proteins are grouped
at the top of the pyramid so they account for only about 15% of daily
caloric intake.

Its also important to note that the Mediterranean lifestyle incorporates
more natural physical activity as distinct from the Western variety of
mandatory exercise. You know, the I just gotta get to the gym today
or I have to miss my weekly tennis game Saturday. Now what can I do?!
variety.

If youre interested in following any low carb plan, limit the time you
follow the restrictive phase and take the information above into account
when you plan your maintenance program.

3.Health Risks of Long Term Restrictive Diets

In choosing to eat healthy for life, be sure to consider well-founded
dietary advice such as recommended by the American Cancer Society for
optimal cancer prevention:

Eat five or more (optimally nine) servings of fruits and vegetables
daily; include fruits and vegetables at every meal and for snacks.
Aside from the fact that many fruits and vegetables are good diet food
because they have low calorie density (high water and fiber content),
these foods are loaded with phytochemicals which work to prevent illness,
cancer, and other diseases.

Choose whole grains in preference to processed grains and sugars. Choose
bran, whole wheat bread, brown rice, oats, and whole grain cereals as
well as beans and legumes.

Limit consumption of red meats, especially processed meats and those high
in fat.

Current estimates are that nearly 33-50% of cancers can be prevented
through a eat healthy diet. The recommendations above come from hundreds
of research studies which show a link between cancer prevention and a high
intake of fruits, vegetables, whole grains and legumes. Hundreds of studies
also support the link between a high fat diet, high intake of red meats and
increased incidence of cancer

4.Magic Pills

Dont be taken in by some of the full page ads you see with before and after
pictures that promise weight loss just by taking some magic pill. In some of
them you can even tell that the same head has been pasted onto the fatter
body or the faces look dissimilar enough that you think, Thats NOT the
same person.

If youve read this far you know about the calories in, calories out
equation. Sorry, but its simple math and simple physics. A pill alone will
never do it.

However, that doesnt mean that there are no little magic pills that can
help you lose weight in the context of a healthy eating and
exercise plan. There is a lot of exciting research showing that certain
supplements can boost and sustain your metabolic rate as you age, increase
muscle tone and even help the body develop more muscle, such as Green
Tea Extraxt or DHEA.

Weight loss often results when people switch their focus from dieting in order
to get thin to choosing foods for health. This is especially true if they
also pay heed to the other side of the calories in, calories out
equation and get moving.

Common sense strategies, yes, but these are the only ones proven to work
long-term. Now, are you ready to Eat Healthy for Life?

This article is for informational purposes only. It does not purport to offer
medical advice.

About the Author

Jean Bowler is a life long fitness freak. She was a ballet dancer and teacher, a private fitness trainer and more. Visit her site, http://www.ageless-beauty.com for advice on diet and nutrition, skin care and more.

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Lose 9 Pounds In Three Days With The Hospital Three Day Diet Plan

I know you arent going to believe this but I lost 9 pounds in 3 days, by using the hospital three day diet plan. Not only did I come out of the hospital feeling better, I even looked better. It was safe and fast! You can do the same thing with this amazing little diet and frankly it doesnt taste that bad. Read on to find out about it.

Have you ever had to spend more than a day in the hospital? If you have, or if you know someone who has, you probably have seen the food they serve. Hospitals have been somewhat notorious for serving bad food i.e., food that tastes yucky, bland, or boring.

Of course, most folks probably think that because the hospital tends to be more interested in serving healthy foods, and they have to produce them en masse. Even still, the meals being served from those little plastic trays are getting tastier and more nutritious all the time. Not only has medical care improved over time, so have nutritional guidelines and food preparation techniques.

The Hospital Three Day Diet is pretty tasty, and it is true that it is a diet you might find in the typical hospital setting, but that doesnt really automatically mean it is going to taste terrible.

The Hospital Three Day Diet is based on the chemical components in the food, so it is a very strict diet that does not allow you to do any substituting. The idea behind the Hospital Three Day Diet is that the foods work in combination to help you lose weight. You are supposed to follow the exact plan for three days, then stop. It is supposed to be used as a motivational jump start to boost your weight loss plan. If you find yourself wanting an additional boost, it is acceptable to follow the hospital three day diet, eat sensibly and reasonably (dont pig out) for four days, and then follow the plan again.

Here is what you get to eat on the Hospital Three Day Diet:

Breakfasts

First Day: A cup of plain black coffee or tea, of a grapefruit, 1 slice of toast with nothing on it, and a tablespoonful of peanut butter.

Second Day:A cup of plain black coffee or tea, 1 egg, 1 slice of toast with nothing on it, and a banana

Third Day:A cup of plain black coffee or tea, a small apple, 1 ounce of cheddar cheese (sharp or mild doesnt matter), and 5 regular saltine crackers with nothing on them

Lunches

First Day:A cup of plain black coffee or tea, 1 ounce of cheddar or 1 slice of toast with nothing on it, and cup of tuna (plain, packed in water)

Second Day:A cup of plain black coffee or tea, cup of tuna or 1 cup of low fat cottage cheese, and 5 regular saltines.

Third Day:A cup of plain black coffee or tea, 1 hard-boiled egg, and 1 slice of toast with nothing on it
Dinners

First Day:3 ounces of lean meat (chicken), 1 cup green beans, 1 cup of carrots, 1 small apple, and get this now 1 cup of vanilla ice cream (woohoo!)

Second Day:2 beef hot dogs (sans buns), 1 cup of broccoli, cup of carrots or turnip greens, banana, and cup vanilla ice cream

Third Day:1 cup plain tuna again, 1 cup cauliflower or 1 cup kidney beans, 1 cup carrots or beets, 1 cup of watermelon or cantaloupe, and cup vanilla ice cream.

See why it gets its name? Cant you just picture the hospital orderly handing you these exact things to eat during your brief stay? There must be a reason for that, and trust me, this diet works. In three days, I lost nine pounds, which was just enough to look better in that little black dress I bought on Tuesday for Saturday.

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If you could lose weight fast or lose it slowly, which one would you prefer? Most people would choose to lose it quickly, but there are those who believe slow weight loss is more sustainable. There may be some truth in that idea, but there’s no reason why you can’t do both using three day diets.

What that means is that you can get a good jump start on losing weight. That way you will see some results right away and that, in turn, can work as strong motivation to keep going. To put it another way, you can get off to a fast start and then use a more long-term approach. Of course you can always use three day diets to just lose as much weight as possible in a short amount of time; without any thought of a long-term plan. For example, if you need to fit into a dress in a few days, and can’t quite do it, then you need this kind of diet.

The experts say you shouldn’t lose more than one to two pounds per week, so three day diets should only be used once in a while, and not be used for more than three days. You should also consult your personal doctor before making any major changes to your diet.

There are several three day diets out there, and some work better than others. The real “secret” isn’t finding the “best” diet, but to rather find a three day diet that has food on it that you enjoy; or at the very least that you’re sure you can stick to. After all, you wouldn’t want to be two days into it and then decide to quit. You know yourself better than anybody else, so use your best judgment when selecting a diet (again, being sure to check with your doctor first).

How much weight can you lose in three days? Claims of losing one to two pounds per day are not uncommon for three day diets, but that’s much more than the recommended safe amount. However, if you are only going to do it once, and really have a good reason to lose weight, then you should be okay. Just don’t make these restrictive diets a regular part of your routine.

Some three day diets work by helping you get rid of water weight. The idea is that the body is made up mostly of water, so you can lose weight quickly by eliminating water from your system. Reducing calories is one part of it, and cutting out sodium is the other part; as sodium increases how much water your body retains. You can lose weight this way, but you obviously can’t make a habit of dehydrating yourself.

That is only one example out of many three day diets. Think of what your goals are, and also what types of foods you will eat. If you are allergic to shellfish, then the “3 Day Shrimp Diet” won’t do you any good. Which raises another point: If you do a three day diet, be sure to follow it very closely. Most of these diets were developed with a very specific combination of foods, and veering from the plan won’t guarantee that you will lose weight.

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3 Day Tuna Diet Theres Nothing Fishy About This Diet Plan

Your 3 day tuna diet is one of the most popular and most effective quick weight loss plans available, but is it right for you? Well, first of all, you need to be able to stand the taste and smell of tuna. Otherwise it may well end up being the 3 day no food diet instead of the 3 day tuna diet.

Tuna has long been a staple of many diets, and with good reason. Tuna is inexpensive, its easy to carry with you and eat, its good for you and eating a lot of it will make you popular with cats. The last part may not be strictly necessary for weight loss. Because of this, its no surprise that people like the 3 day tuna diet.

Although there are many good reasons to make tuna a regular part of your health and fitness regime, the 3 day tuna diet is a little different. The point of this diet is to lose weight as quickly as possible for three days, and because of this, its usually most useful for people who want to lose a couple of pounds before a big event, or to get bikini ready for the beach.

If you follow the 3 day tuna diet as described, youll probably lose around six pounds and notice your midsection becoming notably tighter. This is because the diet helps you lose water weight, fat weight and cleans your intestines, which means its perfect for looking good.

That said, the 3 day tuna diet is not for everyone. If you are significantly overweight, the diet will still help you get a jump start on weight loss, but it is not intended to be any kind of long term weight loss program. You will need to find something works for the longer term.

There are two basic versions of the 3 day tuna diet, the strict version and the super strict version. The super strict version is as Spartan as it sounds and must not, under any circumstances, be continued for more than three straight days.

On the super strict version, you eat only water packed tuna and drink only water. This is very difficult to do, even for three days, but it will absolutely maximize weight loss. You may drink as much water as you like, and more is better, and you can eat as much tuna as you like, but you may have nothing else.

Your less strict version of the 3 day tuna diet is much easier and ultimately much healthier. For breakfast, you have half a cup of tuna and half of a large grapefruit. For lunch you have another half of cup of tune and a medium salad, greens and veggies only, with virgin olive oil as your dressing. For dinner, you have a whole cup of tuna, and one cup each of two different kinds of vegetables, steamed, and garnished with real butter. Its important to make sure youre getting the right kinds of fats.
Thats the basics of the 3 day tuna diet, and if youre going to try and use it long term, make sure you try and follow a 3 on, 4 off method so you dont experience any metabolic slowdown, and never do the super strict version more than once a month.

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