Healthy Weight Loss Tips

Healthy Diet Tips And Much More



Staying Healthy on a Low Carbohydrate Diet

Staying Healthy on a Low Carbohydrate Diet
Marjorie Geiser

It is estimated that about 32 million Americans are following some type of low carbohydrate diet. This is the result of fad diet authors claiming that carbohydrates are the cause for Americas rising obesity problems. The backlash against carbohydrates is a result of the low fat craze that started in the 80s.When consumers started cutting down their fat intake, manufacturers figured out that they could create low fat processed food products that the public would buy. Because these products claimed to be fat free, Americans didnt pay attention to the fact that they were not also calorie free, and as a result, the total amount of daily calories has slowly been increasing. In fact, although the total percentage of calories from fat has decreased, the actual amount of fat intake has increased by 10# per year since 1975! The increase of carbohydrate has also increased, at a rate of 20# per year, mostly as a result of highly processed foods.

It is estimated that 3800 calories are now produced for every American man, woman and child. We have evolved from a world of feast or famine, but were in a state of perpetual feast, although our bodies have not changed. We have no defenses against excess calories: Every year, 300,000 to 400,000 deaths in the US are attributed to obesity.

Meanwhile, Asian and Middle Eastern populations consume 50-75% of their calories from rice and have some of the lowest rates of obesity and heart disease in the world. People living in the Mediterranean also have fewer health conditions commonly seen in the US. This diet consists of whole grains, vegetables, legumes, nuts and fruits. Their diets are rich in fish and low in meats and poultry. Although their fat intake is about the same as in America, the type of fat is primarily monounsaturated fats, such as olive oil, where Americans eat primarily saturated animal fats.

Regardless of the actual advantage or disadvange to following a low carbohydrate diet, there are three recommendations for maintaining good health while following such a diet. The first is to choose healthy fats over the unhealthy, saturated fats, when considering fat intake. Examples of healthy fats would be plant fats that have not been hydrogenated, which makes the fat more solid at room temperature. It is believed that hydrogenation is actually more harmful to health than saturated fats found naturally in animal products. Plant fats would include nuts, avocados, and olives. Oils such as olive oil, canola oil and peanut oil are better choices than fats that come from animal sources, such as butter, lard or bacon grease. Multiple studies over the years have shown that excess animal fats lead to higher risks of cancer, heart disease and other inflammatory disorders. Saturated fats have been linked to increased cholesterol, LDL (the bad) cholesterol as well as to increased LDL cholesterol oxidation. In fact, in January 2004, an Atkins representative put out a press release advising the public to decrease their amounts of steak, eggs, and saturated fast to less than 20% of their total fat intake.

The next recommendation to ensure good health is to eat plenty of fruits and vegetables. Although fruits and most vegetables are restricted in the initial phase of some low carbohydrate diets, they are then allowed back in limited amounts. The phytonutrients that come from a diet rich in fruits and vegetables have been shown to decrease blood pressure, as well as protect against cancer, heart disease, diabetes, metabolic syndrome, and obesity. Its easy to add more fruits and vegetables to your diet, once you get in the habit. Examples are; add some berries to breakfast, eat a tomato at lunch, include broccoli with dinner, drink some vegetable juice with snacks, and have a large salad with your meal.

The final tip to ensure good health is to eat a diet of whole foods, rather than fall back on the easy snack, convenience foods of today. If Americans had just cut down their amount of fat intake in the 80s, without finding new ways to snack, we may not be seeing the epidemic of obesity we see, today. When people started going on the low carbohydrate diets, they eliminated a large number of calories by eliminating snacking, especially at night, where common snacks are chips, crackers, and other high fat, high refined carbohydrate foods, such as ice cream. Today, though, much like in the 80s, manufacturers are now developing low carb and low net carb snack foods. We can now find low net carb chips, crackers, ice cream, popcorn, even low carb pizza! As Americans start to increase their intake of these foods, we will soon see a slowing of the weight loss many had seen initially. In order to call themselves a low net carb food, manufacturers subtract the fiber and sugar alcohols from the total carbohydrates in the product, rather than produce products without carbohydrate. There is no actual FDA standard for what a low net carb food is, yet, though, so right now its anything the manufacturer wants to say it is. These foods also are very high in fat and saturated fat, usually through hydrogenation. So, not only will calories be added back into the diet through resuming unhealthy snack habits, but they will be calories consisting of high amounts of the unhealthy fats.

So, while following a low carbohydrate diet, in order to ensure continued good health, follow these three recommendations: 1) Make most fats you eat the healthy, plant fats, rather than eating a diet high in animal or hydrogenated fats, 2) Eat plenty of nutrient rich fruits and vegetables, which are high in disease-fighting antioxidants, and 3) eat mostly whole, fresh foods and very little processed snack foods, even if they say low carb, in order to avoid hidden and unnecessary fat and calories.

Marjorie Geiser has been teaching health, fitness and nutrition since 1982. She is a nutritionist, registered dietitian, certified personal trainer and life coach. As the owner of MEG Fitness, Marjories goal for her clients is to help them incorporate healthy eating and fitness into their busy lives. To order her 30-Day Health & Fitness Challenge e-course and learn more about Marjorie, go to her website at www.megfit.com or email her at Margie@megfit.com


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Secrets to Healthy Weight Gain

Secrets to Healthy Weight Gain
Beverley Brooke

There is so much emphasis on weight loss in todays culture that it is easy for people to forget that many out there are actually people out there trying to gain weight, not lose it.

There are many different reasons why someone might be trying to gain weight. Many people for example may become underweight due to medical problems, such as hormonal problems or digestive diseases.

Still others have a very fast metabolism, and are naturally thin, to the point where they may feel uncomfortable about their weight.

You may be one of the few athletes out there that is looking to pack on more pounds to appear muscular. Regardless of your reasons, gaining weight requires that you pay careful attention to your diet to gain weight in a healthy manner.

The key to gaining weight healthily is taking in more Calories per day than you expend. The number of calories you burn during a day will depend on a number of factors.

If you are an athlete, you likely burn more calories than someone who leads a relatively sedentary existence. A physically demanding job might also result in greater caloric expenditure every day.

Once you take into consideration your activity level, adopt the following tips, which will guide you through the weight gain challenge in a healthy way:

1) Eat foods that are high in good fats including those that come from fish, avocados and nuts. Avoid high calorie sweets that will only add fat not muscle to your frame. You should also ensure that you are consuming adequate amounts of whole grains and proteins.

2) Take a multi vitamin and mineral supplement every day.

3) Exercise, particularly strength train. Strength training will help you build muscle mass, which in turn will help fill out your figure.

4) Try eating five to six smaller meals per day. Keep your body Full of high density and high energy foods that will keep you energized throughout the day.

The most important thing to remember is that it is possible to gain weight in a manner that is healthy. Remember above all else to stay away from foods that are highly processed, contain too much sugar or are full of saturated fats.

About the Author

Beverley Brooke, Editor of Health & Finesse – Free health, diet and fitness articles and weekly newsletters http://www.healthandfinesse.com


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Nutrition for healthy skin – A simple guide

Nutrition for healthy skin – A simple guide
John Gibb

In this day and age, many people are concerned with not only their health, but their looks as well. In the aesthetics-worshipping twenty first century, healthy skin is a definite desire among a large cross-section of the population. What few people know is that nutrition for healthy skin is the basis for achieving this desire. Healthy skin and good nutrition generally go hand in hand. While it is impossible to prevent the process of aging skin, healthy eating can lead you to a more glowing and healthy complexion.

One recommendation that plenty of doctors recommend would be to get enough water on a daily basis. Also, your health can be promoted by eating healthy foods such as fruits, vegetables, grains, nuts, and fish. Another way to aid your skin and general well-being would be through the use of supplements. There are plenty of supplements out there, and while some do not necessarily do what they promise, there are more than enough that will help your health.

Vitamin A is one key ingredient to healthy skin. Used in many acne treatment oils, supplements of Vitamin A have been shown to help prevent acne and skin cancer. However, you must be careful not to overdose on this supplement as it can result in liver problems. Scientific studies have shown that a diet rich in fruits, vegetables, nuts, yogurt, eggs, vegetable oils, whole grains, tea, and water results in less photo-aging and skin wrinkling then those who consume foods such as red meat, whole milk, butter, sugary products and potatoes.

Antioxidants can also be very helpful with regards to nutrition for healthy skin. Antioxidants can prevent damage done to cells by free radicals, which damage cell membranes. This can help to naturally protect your skin against the harmful effects of the sun. Basically, your best bet is to have a low-fat, healthy diet, while regularly taking healthy supplements and drinking plenty of water.

For more information on healthy supplements and nutritional information, check out
About the Author

John Gibb manages http://www.nutritional-suplement-guides.com

The site dedicated to nutrition.


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Healthy Eating Redefined

Healthy Eating Redefined
Alan H. Wayler, PhD

New Year’s resolutions aside, most of us find making and
sticking to the resolve to eat healthier a bit of a challenge,
to say the least. And that’s even though study after study shows
that people who eat healthier have a greater chance of living
longer, better lives. For example, a study published last year
of over 42,000 women suggested that women who ate closest to the
recommended number of servings of fruits, vegetables, whole
grains, low-fat dairy and lean meats and poultry definitely
lived longer.

So what’s the problem with eating healthier? Many times, it’s
all in how we define it.

Positive or Negative?

When we say the words ‘healthy
eating
,’ what’s the first thing that comes to your mind? Is
it a positive thought, such as “I feel better” or “It energizes
me”? Or is it something negative, such as “boring,”
“inconvenient” or “small portions”?

If you’re like the majority of women who come to Green Mountain,
the list of negative reactions is much longer than the list of
positive reactions. While we all recognize the positive benefits
of healthy eating, it’s our negative feelings about it that end
up creating obstacles to our doing it on a regular basis. We
often feel that healthy eating
recipes
don’t taste good, and we have pictures of ourselves
spending hours in the kitchen chopping vegetables.

Certainly, if that’s your vision, it’s easy to see why healthy
eating doesn’t particularly appeal. But take a moment to think
about why you choose the foods you do when you make an attempt
to eat healthy. We frequently choose foods that are lowest in
fat, sugar, salt, calories…and therefore, taste and
convenience. Why? Because we’re not seeking to eat healthy as
much as we are trying to lose weight.

Changing the Definition

The trouble is, many of us have perceptions of healthy eating
that are defined by diets. The diets that have “educated” us
about healthy eating, or our own desire to take weight off fast,
have led us to equate healthy eating with consuming the minimum
number of calories we can get by with. And that often leaves us
unsatisfied, or facing a great deal of difficulty in feeding
ourselves when we’re not in our kitchens preparing our own
meals.

The solution? Embrace the notion that he
althy eating
does include higher-fat, higher-sugar,
higher-calorie foods if you like them. Within the context of an
overall eating plan that features lower-fat, lower-sugar,
lower-calorie foods the majority of the time, a few chocolate
chip cookies or small bag of potato chips can be just the thing
you need to make healthy eating work for you, for both weight
loss and good health.

So start today. Resolve to eat healthy. But remember, it doesn’t
matter how healthy a food is — if it doesn’t taste good, you’re
not likely to continue eating it. Eat balanced meals and snacks
that include your favorite foods. And think broadly about what
your favorite foods are. Many of us love carrot sticks and
chocolate chip cookies. Maybe not at the same time, but over the
course of a day, it’s easy to fit both in.

Here’s to a long, healthy life…enjoying eating in a way that
truly feels great!

For 35 years, Green Mountain at Fox Run has developed and
refined a life-changing program exclusively for women seeking
permanent strategies for healthy weight
loss and health
. Based on a combination of proven science
and what works in the real world, our innovative non-diet
lifestyle program offers an integrated curriculum of practical,
liveable techniques that helps women take charge of their
eating, their bodies and their health. Our approach is not
focused on just losing weight but on how to keep it off for a
lifetime. Our participants’ long-term weight loss results are
among the highest of any program, as documented in peer-reviewed
scientific literature. Learn more about our Healthy Weight Loss
Spa – Fitness and Weight Loss Retreat
.

About the author:

Alan H. Wayler, PhD is executive director of Green Mountain at
Fox Run, a women’s weight loss
program and healthy eating program
since 1973. The program
provides an integrative health lifestyle approach for achieving
long-term weight and health management for women. He is also
co-author of a healthy
weight loss blog.


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