A Heart Healthy Food Secret That Delivers Brain Power

A Great Healthy Heart Diet Secret

Did you know that not all carbohydrate foods are created equal, and that they act very differently in our bodies?

The difference in carbohydrate behavior is ranked by the effect on blood glucose levels. This ranking system is known as the Glycemic Index(GI). Our blood glucose rises and falls when we eat a meal containing carbohydrates. How high it rises and how long it remains high depends on the types of carbcarbohydrates (the GI) and the quantity eaten. 

The Glycemic Index divides carbohydrate behavior in our bodies into three numerical tiers. High Glycemic Index range is 70 and greater, the medium Glycemic Index range is 56 to 69, and low Glycemic Index range is 55 and below.

Eating a lot of high GI foods can be harmful to your health because it pushes your body to extremes. This is of particular importance if you are overweight and your life style is sedentary.

When you eat a slice cake, the sugar in that treat, also known as a simple carbohydrate is quickly converted to glucose in your bloodstream. Your blood sugar levels rise and spike when simple sugar is eaten alone. If you eat a candy bar for a mid-afternoon snack your pancreas releases a hormone called insulin to move the glucose out of the blood stream and into your cells for energy. As a result, your blood sugar level may drop dramatically.

When your blood glucose levels have a very high spike followed by a very low drop you tend to get hungry again.

Also low blood sugar can leave you feeling shaky, dizzy, and searching for more sweets to regain that sugar "high." High blood glucose levels can be a threat to your health even if you don't have diabetes. In fact, elevated blood glucose levels within the 'normal' range can damage the blood vessels and circulatory system, increasing the risk of a heart attack, type 2 diabetes, weight gain, and even certain types of cancer. It does so by increasing the production of damaging free radicals and creating oxidative stress and inflammation.

Low GI carbohydrates are the ones that produce low fluctuations in our blood glucose and insulin levels. Switching from high to low GI carbohydrates that slowly trickle (slower gastric emptying time) glucose into your blood stream will not only keep your energy levels balanced, but will also allow you to feel fuller for longer periods of time between meals.

Glucose is your brain's primary fuel source and it needs a steady supply of it throughout the day. Eating that healthy low GI breakfast provides the brain with a more constant level of blood glucose compared with the highs and lows of a high GI breakfast. 

You can start your day in high gear every day of the week with a healthy low GI breakfast that will nourish and sustain you. Also the effect of a low GI carbohydrate food carries over to the next meal, reducing its glycemic impact. 

This means that a breakfast eaten after a low GI dinner the previous evening, or a lunch eaten after a low GI breakfast carries an unexpected and beneficial effect that is called the "second meal effect". The experts caution us not to take this information to the extreme, and they recommend that you strive for at least one low GI food per meal. 

Choosing low GI carbohydrates is one of the secrets to long-term health and reducing your risk of heart disease, diabetes, and the added benefit of sustainable weight loss. Now that you know one of the secrets of a Great Healthy Heart Diet share it and enrich the lives of loved ones and friends.

Visit us at http://www.Optimumhearthealth.com and share your strategies for doing the right thing for your heart, and request your free copy of Heart Healthy Holiday Tips.

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The 5 Key Benefits of Eating Healthy

Most of us know that the biggest benefits of eating healthy are that we will stay physically fit, feel better, and have fewer illnesses. We can lower our risk of illnesses like heart disease and diabetes as well. Another key benefit of eating healthy is being able to maintain a healthy weight. In this age of epidemic obesity, this is one of the simplest weight loss plans.

But how many of us teach these benefits to our children, and insure that the habit of eating healthy becomes a part of their daily lifestyle? If we did, we could see healthier, happier children, and teenage obesity could become a thing of the past. Here are the 5 major benefits of eating healthy every day:

1. Eating healthy is probably the easiest and most important way in which you can keep active and shield yourself from the many diseases that are now common as we grow older, including heart disease and diabetes. By eating healthy you are boosting your energy levels, improving your bodily functions, and helping to improve your immune. By eating a healthy diet and combining this with exercise you could end up leading a longer and more vibrant life.

2. You will meet your daily nutritional needs. Your daily food intake should include some amounts of grain, fruit, vegetables, milk (or other dairy products), beans, oils, and protein. There are vitamins and minerals in healthy foods which can boost your immune system and shield you from many common illnesses. In some cases, by eating a healthy diet you can actually reduce the risks that are often linked with such serious diseases as cancer and diabetes.

3. You will enjoy life more and have more energy to face the tasks before you. Healthy eating can reduce your stress levels. Combine this with daily exercise and you will increase this effect even more.

4. You will sleep better and be more rested when you wake up.

5. If you are currently overweight, you will be able to lose that weight more easily - and maintain it long term! Most people who lose weight with fad diets gain it right back again when they go back to their normal eating patterns. With a healthy diet that you maintain for life, you will lose that weight once and maintain it long term.

Once you implement a healthy diet, you will be surprised at how fast you will start reaping these rewards. The benefits of eating healthy will continue to reward you for the rest of your life.

Healthy Eating every day does not have to mean time-consuming menu preparation or boring meals. To discover delicious alternatives you never knew could be healthy, be sure to check out my Eating Healthy blog at: http://www.eating-healthy.org

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Soul Food Recipes - Light Cooking Tips For Soul Food Recipes

Light cooking is definitely in. Especially when it comes to soul recipes and other southern dishes. With the growing problem of obesity, high blood pressure and other ailments among African Americans, eating healthier continues to grow in popularity. health experts continue to recommend lighter cooking techniques and food preparation as solution to this growing problem

The problems with cooking lite has always been preserving the down-home taste and satisfying feeling soul food recipes have always represented. But today's light cooking has evolved into a taste sensation thanks to creative chefs and food experts.

Lite Cooking Tips For Healthy Soul Food Recipes

1. Try Using egg substitute in recipes that require more than one egg. Here's a tip 1/4 cup of egg substitute equals one egg. This allows you to cut 5-6 grams of fat and over 200 whopping milligrams of cholesterol from your recipe.

2. Use A Lemon. Adding a dash of lemon juice to vegetables, fish or poultry is a creative way to add flavor to your dish - without using sodium.

3. Cook with lighter oils. One of the best ways to cook lighter is to use lighter cooking oils. For example, peanut, oil of sesame seed oil. As opposed to animal fats or vegetable oils.

4. Using cooking spray instead of oil, margarine or butter can cut your calorie intake up to 55%.

These are a few of the most popular light cooking tips used by our readers with successful results. For example, weight control as well as loss, in addition to getting a handle on other related health ailments.

Be sure to see the top 20 soul food recipes chosen by readers this month, plus watch soul food experts cook the most popular southern dishes and watch the recipes come alive before your eyes... Go to... http://blackhomeownernews.com/soulfoodrecipes.html

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Factors Affecting Microwave Recipes Cooking

FACTORS WHICH AFFECT COOKING

Several factors which influence timing and results in conventional cooking are exaggerated by microwave speed..

From conventional cooking you are familiar with the idea that more food takes more time.

Two cups of water take longer to boil than one.

Size of food is important, too.

Cut up potatoes cook faster than whole ones.

These differences are more apparent in microwaving, since energy penetrates and turns to heat directly in the food.

Knowing what affects the speed and evenness of cooking will help you enjoy all the advantages of microwaving.

Piece Size: In both conventional and microwave cook-ing, small pieces cook faster than large ones. Pieces which are similar in size and shape cook more evenly.

Starting Temperature: Foods taken from the refrigerator take longer to cook than foods at room temperature. Timings in our recipes are based on the temperatures at which you normally store the foods.

Density of Food: In both conventional and microwave cooking, dense foods, such as a potato, take longer to cook or heat than light, porous foods, such as a piece of cake, bread or a roll.

Quantity of Food: In both types of cooking, small amounts usually take less time than large ones. This is most apparent in microwave cooking, where time is di-rectly related to the number of servings. Shape of Food: In both types of cooking, thin areas cook faster than thick ones. This can be controlled in micro-waving by placing thick pieces to the outside edge with thin pieces to the center.

Height in Oven: In both types of cooking, areas which are closest to the source of heat or energy cook faster. For even microwaving, turn over or shield vulnerable foods which are higher than 5 inches.

Boiling: Microwaves exaggerate boiling in milk-based foods. A temperature probe turns off the oven before foods boil over. Use a lower power setting and watch carefully when not using a probe. Prick Foods to Release Pressure: Steam builds up pressure in foods which are tightly covered by a skin or membrane. Prick potatoes (as you do conventionally), egg yolks and chicken livers to prevent bursting.

Round Shapes: Since microwaves penetrate foods to about 1 -in. from top, bottom and sides, round shapes and rings cook more evenly. Corners receive more energy and may overcook. This may also happen conventionally

Bury Vulnerable Foods: Foods which attract microwave energy, such as cheese or meat, should, when possible, be buried in sauce or other ingredients. In conventional stewing or pot roasting, meat not covered with liquid dries out.

Lena ArunKumar: Starting cooking at the age of just 15, under the inspirational guidance of renowned chef Jade. He is expert in cooking microwave recipes - from appetizers, snacks, and beverages to desserts - prepared for your countertop microwave oven.

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Cooking With Chocolate: Savoury and Sweet

When you think of cooking with chocolate, chocolate fondants, puddings and truffles may be amongst the first foods which spring to mind.

There are countless varieties of chocolate available today, with creamy white chocolate on one end of the spectrum and bittersweet chocolate with 85% cocoa solids on the other.

Chocolate as a produce itself has been merged with other ingredients including chilli, mint, butterscotch and cherry which you can also cook with. To grasp an understanding of which ingredients would work combined with different types of chocolate, we would recommend a chocolate tasting session, which we're sure won't get many objections!

Everyone knows and loves the classic chocolate desserts from melt in the middle fondant puddings to chocolate fudge cake and brownies. However, you don't only have to use chocolate to create something suitable for the dessert menu. Used correctly, chocolate can add depth and body to savoury dishes by providing complementing, and in some cases, bold flavours and take your food to the next level.

Of course chocolate doesn't suit every savoury dish but once the properties and varieties of chocolate as an ingredient are understood, there is no stopping you from experimenting with new flavours.

To offer some inspiration on where to start, chocolate can work well when incorporated in a sauce to accompany meat dishes, for example 'Braised beef with pear and chocolate sauce', 'Pan roasted lamb with port and chocolate sauce, blue cheese leeks and pommes fondant' and 'Mocha Lamb Casserole'.

However chocolate also works well in a many types of curries and is often an ingredient used to add depth of flavour to a classic Chilli con Carne and other Mexican dishes such as Enchiladas and Quesadillas.

When thinking of a gift to buy for someone, the standard 'box of chocolate and flowers' usually does the trick, but why not take that a step further and make your own unique box of chocolates?

Cooking with chocolate enables you to experiment with new flavours and variations of known and new dishes. This could be a matter of trial and error but let's face it, cooking with chocolate is just plain fun because, it's chocolate.

But if you need some inspiration and guidance when using this versatile ingredient there are many cookery schools across the UK providing cookery courses to teach you how it's done, and give you some ideas for dishes that it can be added to.

These courses will teach you about the history, production methods and cooking techniques of chocolate to provide you with all the skills you need to prepare delicious chocolate treats, both savoury and sweet.

The Cookery School at Braxted Park is a cookery school in Essex that provides Chocolate cookery courses situated next to a beautiful Queen Anne house set in 500 acres of parkland in the picturesque Essex countryside.

For more information about the Cookery School at Braxted Park and its courses, visit http://www.braxtedparkcookery.co.uk or call 01621 890300.

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Eating Healthier Over the Holidays

The holiday season in the States starts around November and continues for around two months. All that one sees is decadent food such as cakes, turkey, sweets and wine. The residents exchange a lot of goodies and it is very difficult not to indulge in the celebration. There is always an invite around the corner with a dollop of cream and bottle of wine. Nobody can refuse that. This is considered rude and non-festive. This ushers extra unwanted calories which make the holidays unhealthy.

However with some simple precautions, you can stay healthy even during the holiday festivities.

It is all about the food

Meat 

The staple diet for most holidays is roasted turkey. But, this is lean meat. As long as the portions are appropriate, the holidays will not torture you. However, ham is not healthy. It is more fatty and contains more sodium that the desired levels. Some slices are delicious but a full platter is harmful.

The meal sides 

The holiday menus consist of sweet potatoes, green beans, corns, broccoli and rolls. The casseroles are unhealthy as are mashed potatoes and rolls. All these sides contain high amounts of salt and fat. There is also a lot of butter used for greasing which has high amounts of carbohydrates. On the other hand, sweet potatoes, green beans and corns are healthy options to include in diet.

The sweet tooth 

Desserts a must have to close a meal. Stay away from creams and breads though. If you are searching for a healthy dessert, pumpkin pie is a good option. You can steer clear from around 200 extra calories and about 11 grams of fat by opting for pumpkin pie.

Setting up some ground rules for a healthy enjoyment

Never attend a party on an empty stomach. You are bound to eat more if you are hungry. Make sure you have something to avoid being famished. 

Try replacing traditional foods with alternatives which are healthy. Tyr using ingredients which contain low carbohydrates. 

Steer clear of alcoholic beverages. They contain 150-450 calories per glass. Try to cut the quantity down to maximum two glasses. Opt for Dry Wine, Bloody Mary or spirits with diet mixes. Overweight individuals tend to gain more weight by consuming alcohol. 

If you cannot decide what to eat, try to include your own dish. This will put you in control and will also put a healthy item in the menu. 

Set realistic goals. It is true that calories are harmful, but it is Christmas Eve. It is okay to overindulge a little. However, make it a conscious effort to have smaller intakes. This way you will not miss the festive spirit and maintain your weight as well. 

A lot of people stop exercising during the holidays. This is not advised. It is good practice to continue exercising. 

Stopping yourself from getting coloured in the festive spirit will only increase the hunger pangs. Consume holiday goodies while maintaining healthy dieting regimen will lead to fulfilment and celebrations.

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Steaming Food in a Food Steamer - Healthy Eating

Healthy eating is not just about choosing the right food to eat but also how you cook it. Steaming food in a food steamer is one of the healthiest, most nutritious methods of healthy eating.

The raw food diet is undoubtedly the healthiest of all diets but using a food steamer and steaming food comes in at a close second.

When you cook by steaming food in a food steamer the food never comes into contact with the water, so vital nutrients are not lost in the cooking process.

A food steamer will retain the cellular structure of food tissues as well as their aromatic composition because the heat when steaming food is gentle.

Inside a food steamer, the steaming food is wrapped in watery steam and cooking takes pace through a convection process. You will also notice that meat, in particular, stays tender and tasty.

Which Foods to Cook in a Food Steamer

Steamed vegetables keep most of their flavonoids and vitamin content, so other than eating them raw, steaming vegetables is the next best way of cooking them.

Fish is also excellent when cooked in a food steamer because it retains all of its flavors and nutrient content such as the essential Omega-3 fatty-acids found in all seafood and fish doesn't fall apart during the cooking process.

Stir-frying, boiling, grilling, and other high temperature heating methods destroy many important nutrients. If you want to maintain the nutrients and rich flavors of fresh foods, then steaming food is the key!

You can use your food steamer to steam fish, chicken, vegetables, dumplings and much more and reap the health benefits of fat-free cooking that produces crisp and delicious results.

A Food Steamer is a Healthier Choice

All it takes is a simple change to your dietary habits to greatly assist in promoting better health.

Good health and vitality go hand in hand with great tasting food, steaming food perfectly seals in all the natural vitamins and minerals of foods which are vital to maintaining a healthy and balanced diet.

A Food Steamer Preserves Vitamins and Minerals

Brown rice, for example, should be cooked in a food steamer, because this is the only method of cooking brown rice that guarantees the retention of its valuable vitamin B1.

A diet including five servings of steamed vegetables a day can help in the fight against aging and also protect against several serious diseases.

It's the abundance of vitamins and mineral salts that is so important and by steaming food you will minimize the risk of losing these vital vitamins and nutrients while cooking.

Overcooking or burning food will destroy most, if not all, of the health benefits from eating it, this can be easily avoided if you use a food steamer.

If you are health conscious you may prefer steaming food in a food steamer to other methods which require cooking oil, resulting in lower fat consumption.

Steaming Food in a Food Steamer

If you would like more nutrition secrets, tips and advice on weight loss, fat burning foods and fitness visit Elaine Woosey's website Beauty-Secrets4U.com.

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Why It's Important to Eat Healthy Foods

We're always being told that we need to eat healthy foods. But why? What does it really mean to be healthy? These are the questions I try to answer in this article.

                

Most people know that it's good to be healthy. But I've started wonder whether people actually fully understand what it means to have good health. A lot of people probably think that being healthy means looking good, maybe losing weight, and perhaps even living longer. But I think that the problem is that this is where most people's thoughts on the subject end.

The thing is, when you are healthy it effects every aspect of your life. You have more energy, you sleep better, you are able to concentrate better, you feel happier, you enjoy life more, you get more pleasure out of your hobbies and interests, and you even get on better with people.

Athletes and sports people try to achieve optimum health, because they know it will dramatically improve their performance. So why shouldn't non-sporty people try to achieve optimum health too? Wanting to perform your best in life in general, that should be enough motivation.

By eating the right kinds of foods, you are literally fuelling your body with the right kind of fuel it needs in order to function effectively. By eating fresh fruit, vegetables, whole grains, and good sources of protein (nuts, eggs, fish, seeds, beans, pulses, and lean meats), you really are giving your body and brain the best chance of looking, feeling and performing well.

Most people don't eat enough healthy foods, and as a result their health is not as good as it could be. Are you as healthy as you could be? Click here [http://makemethin.info/] to find out the secrets to optimum health through nutrition.

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Effects of Junk Food on Health

The phrase "junk food" itself speaks of endangerment to health. Junk foods are deemed to be trash foods as they are high in fat and sugar components regardless of how they are labeled by manufacturers. The apparent effect of junk food on health administers when there is excess in intake.

Teenagers comprise the higher bulk of junk food fanatics and they seem to be unhealthy with such a lifestyle of munching in chips, fries, crackers and other snack foods in front of the television. Majority of junk food choices do not deliver beneficial nutritional values, but you could actually integrate a few junk foods in your diet with an assurance that it is of moderate amount.

Regardless of age, the effect of junk food on health settles as bad as it could be especially when you eat too much of some. You will end up easily getting exhausted by being a junk food fanatic. Because it doesn't balance the appropriate levels of energy you ought to consume, you have tendencies of craving for more food when you eat junk foods. 

Also, you can be less focused with anything you undertake at work and home because what you are acquiring from junk foods are mere fats, not healthy ingredients. Also, you will experience lack of important oxygen that eventually result to poor brain functioning.

In the long run, your heart cannot function as it should because of too much cholesterol absorbed in the body as an effect of junk food on health. If there's too much plaque in the arteries, your heart has to assert more effort in pumping blood which may cause you to be in fatigue.

The excess amount of cholesterol in your body can destroy the liver as well, leaving you overweight at the same time. Most of obese kids have acquired their overweight dilemma because of too much junk food intake. Most of those who are junk food eaters are likely to get diabetic at any point in their life because of high presence of sugar in the body. High blood pressure due to great amount of sodium from junk foods can also occur.

As they always say it, whatever is avoided comes so tasty. Ice cream, chocolate, junk foods, fries, burgers, potato chips and shakes are all tempting. You can perhaps be disciplined in indulging in these types of food because they are initially unhealthy to have. 

Too much of anything sweet or salty is health threatening. Not only will you have a bad effect of junk food on health, you will also largely embrace mood swings, decreased enthusiasm to handle workouts, weight gain and constipation problems if you eat junk foods unstoppably. In lieu of them, you can pick fruits and high-fiber food for good snacks and meals.

Gary Pearson is an accomplished niche website developer and author.

To learn more about junk food effects visit Healthy Foods Today for current articles and discussions.

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The Health Benefits of Eating Meat

Despite the increasing vegetarian trend, meat is very important to a balanced and healthy diet. Many people consider vegetables and fruits as worthy nutritional substitutes for the nutrients that meat offers. However, this is not the case. Meat offers great nutritional benefits that simply are not provided by other food sources. Eating meat can strengthen your metabolism as well as provide and much needed energy boost. Here are some great health benefits of eating meat:

High Quality Protein

Meat is a great source of high quality protein. Protein gives us energy and keeps our muscles and organs in good health. Animal proteins are nutritionally complete, as they contain all the essential amino acids that our bodies need from our diet. The body manufactures certain amino acids on its own, and amino acids from animal proteins can provide the rest. 

Although combining different kinds of plant sources can provide a complete protein, this requires special care and is often very difficult. Eating red meat is an easy way to ensure that your body is receiving the correct amount of essential amino acids.

Minerals

Meat contains a number of minerals such as zinc and iron, and selenium. When compared with plant foods, red meat contains very high quantities of iron. Iron helps in forming hemoglobin that distributes oxygen throughout your body. A lack of iron can cause anemia and other disorders. 

Zinc is a mineral that promotes healthy skin and immune system. High amounts of zinc are found in red meat. A zinc deficiency may cause a decrease in appetite which can lead to anorexia. Many children have a zinc deficiency, and this can be solved by increasing their consumption of red meat. Meat is also a great source of selenium. Selenium aids your body in the breakdown of fat and other chemicals.

Great Source of Vitamins

Meat is a great source of vitamins. Vitamins are crucial to your body's health. Vitamins A, B, and D are commonly found in meat. These vitamins strengthen your vision, teeth, and bones while supporting your central nervous system and promoting mental health as well.

Fat

Despite common belief, fat intake is actually essential to good overall health. Your body needs fat for the development of the brain as well as the ability to resist unfavorable conditions in your surrounding environment. Linoleic acid and palmitoleic acid are two of the fats present in meat. These fats help prevent your body from cancer and harmful viruses.

There are numerous benefits of eating meat. Meat is a great source of high quality protein, minerals, vitamins, and fat. It is very difficult to find a worthy substitute that offers all of these nutritional benefits. By eating meat regularly, you will strengthen your body and increase your health. You will be less susceptible to viruses and various infections and maintain an overall sound health. Two to three servings of meat each week will give you these benefits and help you to feel great.

Thus eating meat and meat products have many health benefits and provide essential nutrients for proper development of the body. Visit this website to get more information.

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Fool-Proof Healthy Eating Advice for Work and On-The-Go

Grrr... It sucks.

The truth is, we've all been in the same spot at one time or another. This time of year, we're all pressed to get things done with what feels like less time when all we really want is simple - easy - quick. Unless you're armed with healthy knowledge and satisfying eats, you'll lose it in the troughs of hunger, stress or delight. This makes life feel overwhelming and unnecessarily complicated and no one likes complicated.

Here are three points to make you feel better:

The very same struggles curse me, too.

There are simple solutions to change your ways once and for all.

Today's your lucky day - winner, winner chicken dinner!

These are some of my favorite, most successful tips to end mindless eating, feel prepared and know you're making smart, healthy decisions at work and on-the-go. But before we move on, MAKE ME A PROMISE... SHARE THESE TIPS WITH ALL YOUR FRIEND AND COLLEAGUES. Heaven knows they struggle, too. How cool would it be to have some extra support and spread the accountability around?

Stock up on fresh. Make 1-2 trips to the grocer each week for fresh veg, fruit, meat/protein, dairy. When you get home, wash, cut and store food in easy-to-tote containers. Combine sliced red peppers with hummus; almonds with dried cranberries; sliced, cooked chicken breast with apple slices for super healthy and extremely quick snacks.

Make lots of mistakes... and move on. Plan your day and work towards sticking to a 90/10, 80/20, or 70/30 healthy eating plan. Eat natural, healthy foods 90%, 80%, or 70% of the time, with the remaining choices 'free'. If you feel off track at anytime during the day, it's okay. Focus on what you've done right and start eating healthy the next time you're hungry. Making mistakes is a great reason to choice healthy options for the rest of the day.

Stick to a routine. Instead of starving yourself all day for that special event or treat meal, eat as you normally would - protein, healthy fats, whole grains, fruits/veggies and water. This will keep you from over-indulging and feeling guilty as well as continually burning calories throughout the day.

Know when to stop. Listen to your body and make a conscious decision whether your eating is emotional, socially driven or based legitimately on hunger. When you eat impulsively or mindless, it's almost always an emotion reaction... and no amount of food will ever soothe the soul. Is this tough? Heck yeah!! It's also a perfect opportunity to asses what's really 'eating you' (e.g. fight with spouse, stress at work, anxiety over a decision).

Drink more water. Because the majority of our food contains water, it's easy to mistaken thirst for hunger. To ensure you're staying hydrated and humming along throughout the day, keep water bottles handy at work, in car, in your gym bag and at home at all times.

Have a plan of attack. Being prepared to walk through the "Bermuda Triangle of Desserts" will do you a world of good. Feel the anticipation, smell the sugar. Know treats will be there and that it will be tough to avoid them. Instead of giving in to 5 cookies and admitting defeat, think first. Recognize what you're feeling and what you really want. Think. Breathe. And for heavens sake, stop underestimating yourself. Give yourself credit that you CAN and WILL make smart, healthy decisions. When you feel off course, refer to tip #2.

Remember, we're in this together. If you promise to get uncomfy enough to figure out what's really 'eating you' then take steps to set your course straight, I've got your back. Just give me a heads up when you need a hug or nudge. xo

Coach Amy Friese

Amy Friese is a dynamic motivational speaker, sports nutrition "un-stuck" expert, and Ironman WI Finisher. Through her presentations, workshops and private consulting, thousands of people have been inspired to believe in themselves and take action. As a result, they've turned their best fitness and nutrition intentions into reality... you can, too! Eat SMART. Move STRONG. Live FEARLESS. Visit Amy today at http://www.FearlessNutritionLLC.com

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The Importance of Eating Healthy Food and Its Increasing Popularity in Everyday Living

In a world dominated by junk food ads and propaganda it is nice to know that the importance of eating healthy food is holding its own and in some cases gaining in popularity. As we learn more about nutrition and the detrimental effects of a high fat high cholesterol diet healthy eating is becoming more and more popular with people who want to continue to live an active healthy life.

I have composed a small list of several lifestyle choices some people are making. Perhaps one is right for you.

1: Organic Foods

With pesticides and chemicals pervading our fruits and vegetables to prevent insect blight and disease more and more people are turning to organic gardening and buying more organic foods to help them stay healthy.The variety and availability of organically grown foods are increasing everyday and in the coming years is expected to grow at least ten times the size it is today. Organic foods are definitely here to stay.

2: Vegetarian

Several years ago being a vegetarian immediately got you labeled as "weird".

Today with the studies indicating the harmful side effects of eating too much meat and the negative effects meat production has on the land this lifestyle has become more and more in the spotlight as a way to increase your health and vitality while reducing your carbon footprint in the world.

3: Raw Foods

No longer viewed as bland and dull the raw food area is growing on a daily basis.With new options and recipes being developed daily the choices are greater than ever.

Everyday more and more food companies are noticing the importance of eating healthy food and how the consumers are responding.As they realize the profit potential in advancing the cause of healthy eating they will change

the way they produce and we consume their products.They must realize we as consumers are becoming more and more aware of the dangers of obesity and the growing epidemics of diabetes,high blood pressure,strokes and heart disease.

To put it simply more and more people are realizing the importance of eating healthy food.

Ralph Wilhelm-dude17111 is an online researcher and marketer. To find out what I have been up to lately Click Here You may be surprised!

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Benefits of Healthy Eating For Kids

Children's growth and development depend very much on the foods they are fed and the benefits of healthy eating for kids is detailed in this article to alert parents to the dangers of neglecting this aspect of the child's development. Balanced, nutritious meals are a must for every growing child because the benefits transcend into adulthood. Poor diet leads to obesity and a host of medical and psychological problems for the child.

For those of us not aware of it there is a good guide pyramid, which can help us better understand the different food groups. All of our food is divided into grains, vegetables, fruits, dairy products and meats, beans, poultry, fish and nuts. Your child gets a balanced diet when all the food groups are covered. There are some groups where the intake needs to be lesser than the others, such as the oils and meats.

The benefits of healthy eating for kids will not be felt if you blindly follow the food groups. For example an apple in its natural state will do more for your child's well being and overall good health than an apple pie with sugar would.

For children to develop healthy eating habits the parents will need to lead by example. It is always advisable to start a child out eating right from a very small age because this becomes habit forming. You should never put a child on a restrictive diet without the approval and supervision of a pediatrician. Overweight children go through quite a lot of trauma as a result of their size and all of this can be avoided if the parents take onus for ensuring that the children eat the right kinds of healthy nutritious foods they need.

Given below are some ideas on how to draw on the benefits of healthy eating for kids:

o You can guide your family's choices by doing the shopping right; never dictate it will not go down well. Make sure your home has plenty of healthy foods like fruit and vegetables, yoghurts and dips that you can turn into healthy meals and snacks for the family. Don't stock up on crisps and other junk food no matter how attractive the packaging and how easy it makes the shopping, to simply load up the trolley with a bunch of pre-packaged foods for kids.

o Make mealtimes a family affair with a lot of happy talk and exchange of ideas. This will help children to eat more slowly. Gobbling food will not help a child differentiate between a full and overfull stomach. When there is fun and laughter at the table you will find your children wanting to stay put and take the meal at a slow pace.

o Take your children with you when you go shopping and when you prepare meals as much as possible. Take the time to learn about their preferences and use the opportunities to teach them about the importance of nutrition and the benefits of healthy eating for kids.

o It is no secret that children enjoy snacking between meals and plenty of low fat milk and fruit should be the healthy alternatives. Try to avoid over eating at any cost. Always remember that what you don't have at home your children cannot eat - so throw out the junk food!

Exercising and being active goes hand in glove with eating right so make use of this article to better understand the benefits of healthy eating for kids.

Galen spends 48 hours on the Internet every day as the Online Marketing Manager of Mediafreaks. He is currently driving the online marketing efforts of various free online adventure games and commercial projects produced by the award-winning 3D animation studio based in Singapore and China. Galen is also known fondly as 'The China Man' by his colleagues as he spent years in China running the Mediafreaks China office.

Article Source: http://EzineArticles.com/?expert=Aldric_Chang

The Various Benefits of Consuming Natural Health Foods

Nowadays, more and more people around the world are realizing the importance of a healthy diet. Overdependence on fast food has led to a massive increase in obesity, diabetes and other health problems all over the world. Most fast food chains use high amounts of oil to make their food, which leads to high cholesterol and heart diseases as well.

There are a number of natural health food products available in the market these days. These products promise to be just as tasty and filling as fast food items, and do not cause any harm to the body. While apple chips, organic fruit preserves, etc. are partially processed foods, they do provide almost as many benefits as the real thing.

Foods like burgers, fries, cheese, and certain desserts have a high amount of unsaturated fat, which could lead to clogged arteries and heart diseases. A lot of fast food joints have started to offer healthier items on the menu. However, what most people don't realize is that some of the components used in such foods such as sauces and dressings, minimize any benefit you get from eating healthier items.

While buying natural health foods, make sure that you read the labeling and look at the nutrient information. Healthy food will have high levels of HDL, fiber, vitamins, etc. Avoid foods which have trans-fat. HDL stands for high density lipoproteins, and is also called good cholesterol. These are tiny molecules which carry fat and other harmful materials from the heart to the liver, to get disposed of. It is believed that having a high HDL count will substantially reduce the risk of heart attack, and other related diseases.

Generally, foods which are high in omega 3 fatty acids, rich in HDL and those which contain a high level of some antioxidants such as resveratrol are considered valuable in improving the health of the body. Items such as baked salmon, apples, pears, tofu, sweet potatoes, carrots, blueberries, walnuts, etc. are good for your health. Look for products which have been baked, and not fried in oil. Having a couple of glasses of wine a day is supposedly good for you as well.

While you are looking for natural health foods, try and stick as much as you can to products made by reputed companies. There are a number of guidelines in place regarding the features of such products. Make sure that the item you are buying, meets all such guidelines, and does not contain high amounts of trans-fat and other potentially harmful ingredients. Look for items which have been sourced from organic suppliers.

Studies have shown that consuming products such as apple chips, canned fruits, etc. provide significant health benefits over similar health products such as potato chips and wedges. They provide a greater amount of fibers and nutrients, which improves your overall health condition. Keep in mind the fact that even though these foods are good for health, you should avoid going overboard with them. Too much dependence on natural health foods may not provide desired results.

When buying natural snacks, make sure you check the label and the nutrition information, while also sticking to products of a reputed company for the best health benefits through time. For some help with your food choice, visit this website.

Article Source: http://EzineArticles.com/?expert=Sidney_A_Stein

Healthy Eating For Children

We've all been bombarded by information, hype and outright fluff regarding diet. Everybody's an expert, and everybody has a theory.         

We are told these days that everything we've ever been taught about what we and our children eat is wrong. We are told, for example, that the average Western diet of 40 percent carbohydrate, 40 percent fat, and 20 percent protein is at the heart, if you'll excuse the pun, of the matter.

For certain individuals, a diet high in complex carbohydrates is great; for others, it causes problems. Some people just need (and can tolerate) higher levels of fat and protein.

So who's right? Hard to say. All we know is that the experts all suggest, to one degree or another, that we totally change the way we eat.

This is all very difficult because what we eat is so much a function of our culture and sense of self. We are constantly bombarded by advertisements for the latest fast-food (some folks say "fat food") hamburger combination. We are told to drink plenty of milk. We are taught that the ultimate dinner out is steak and lobster. We are tempted by slick television commercials to buy prepared foods often high in salt and low in fiber.

On the other hand, there are those who would accuse low- or zero-fat advocates of designing food so dry and tasteless it could be mistaken for dog nibbles. Why? Because we have become so accustomed to fat, sugar, and salt as the major taste components of our food.

There are thousands of food-related issues that concern all of us, from taste to calories. However, two consequences of healthy eating stand out: health and weight (not necessarily in that order). These are interrelated, though perhaps not as directly as it might seem.

It comes as no surprise that there is far too much obesity in Western culture, especially among children. With the strong association our culture makes between inactivity and luxury, along with some of the food values we treasure, the only thing that's truly surprising is that more people aren't overweight. Have you heard how hard it is for American tourists to fit into Japanese bus seats?

Like adults, children need to eat a variety of foods from different food groups to get all the nutrients necessary for growth and good health. And don't forget: your children are influenced by your eating habits and you can help develop healthy eating habits by keeping on hand a wide variety of foods in the forms your child prefers.

Here are some tips to help you and your kids have a healthier life:

Make a list of all of the healthy foods your children would be willing to eat and buy them. You eat the food you have on hand. You can make an extra large smoothie or batch of soup and store away the leftovers to eat another day. 

Don't think of eating healthy as being on a "diet." Whole, non-processed foods are what nature intended you to eat. Eating healthy is a decision and a lifestyle. 

Avoid foods that are advertised as "diet" or "fat-free." They probably contain artificial ingredients. Get some real food instead. 

Plan the meals in advance. Avoid getting into a situation where you have no time, energy or ability to give your children access to healthy foods. 

Don't allow your kids to eat just because they're bored, sad, lonely, low-energy, angry, stressed out or want some kind of taste sensation. Don't use food as a drug; some people use food to keep themselves numb because they don't have the impetus to change. Sugar, wheat, aspartame, caffeine and many other ingredients in foods are downright addictive. 

Identify the worst foods your children currently eat and decide to eliminate them, one per week, until you have replaced the vast majority of the unhealthy choices with healthy alternatives. Once you start eating healthy on a regular basis it will become easier to continue eating healthy. You will start desiring healthy foods and a good-looking salad may very well literally make your mouth start salivating.

They say it takes 21 days to break a habit and 40 days to concretely change that bad habit into a good habit, so if you've been eating healthy stuff for over a month you can continue to eat healthy for the rest of your life if you choose to. Set intermediate goals such as "no grains for three weeks" or "no sweetened beverages for three weeks."

Steven Bolton launched eHealthy Eating For Children.com in 2013 to provide a source of valuable information to concerned parents and others about the poor diets and nutritional outcomes for today's children.

The last few decades have seen a significant reduction in the quality of available food, as the food supply has been increasingly industrialised and natural foods marginalised. This site seeks to redress the balance and provide a source of information for people who wish to improve their family's diet.

Although the site concerns itself predominantly with children, its message of healthy eating and nutritional education is also valuable to adults who wish to improve their diet. To visit the site click here eHealthyEatingForChildren.com

Article Source: http://EzineArticles.com/?expert=Steven_Paul_Bolton

Healthy Food Makes You Feel Alive

Recently a good friend and I got into a phase of watching different movie documentary's on Friday nights. It's nice and relaxing at the end of our long work week to sip a glass of wine, or in my friend's case, a bourbon and diet coke, and learn about something that affects our lives. In the last year we have watched everything imaginable from food to religion. But for the sake of this article we will talk about the food we're eating, or perhaps thought we were eating.

The awful truth, of course, is the more documentaries you watch, the more you become educated on what exactly is in and what's not in the food we're eating. It really wakes you up to the unfortunate truth of what a handful of top food producers have gotten away with when it comes to the health and well being of unknowing consumers.

Some of you may be very aware of what's going on with our food, and others may not. I certainly have learned a lot in the last year and hope some of the below information will help to give some of you the ability to make better informed choices.

Organic Food - A Better Choice

Sales of organic fruits and vegetables have doubled in the past five years and for good reason. Some of the benefits are as follows:

Your body can fight disease, bacteria and viruses better when it is fed organic food.

Organic foods contain at least 50% more nutrients, vitamins, and minerals than non-organic foods.

Eating organically you will avoid growth hormones from entering your body that are in many foods we eat, like chicken.

Organic foods are lower in fat, and that helps to fight and prevent obesity.

Antibiotics found in non-organic foods are a direct cause of allergies.

Organic fruits and vegetables not only avoid pesticides, but taste better as well.

Organic foods safeguard against toxic metals like cadmium, lead and mercury.

Eating organic helps avoid estrogen dominance which, although more common in women can also affect men, causing such problems as infertility, erectile dysfunction, enlarged prostate, and certain types of cancer.

If you're willing to do some creative shopping and cooking, you can enjoy the freshness and goodness of organic foods without breaking your food budget. These days there are lots of places to buy organic foods. Besides the supermarkets, you can find them in health food stores, specialty stores, co-ops, gourmet delis, farmers markets, community supported agriculture programs, convenience stores, and even vending machines. A few tips that can help are:

Join a co-op which is a member-owned business that is organic.

Join a buying club with others and buy in bulk to get discounts of up to 30 or 40 percent off.

When organic is on sale buy in bulk.

Buy fresh in-season organic fruits and veggies and freeze them.

When you enter a store grab discount fliers to see what organic food is on sale.

Clip any coupons you see on organic food.

The secret to making sure you're buying organic fruits and vegetables is to read the labels:

If it has a 4-digit number then it is conventionally produced and may have been grown using fertilizers and pesticides.

If it has a 5-digit number beginning with an "8" then it is genetically modified. These truly scare me as we still do not know the full negative impact these may have on our bodies.

If it has a 5-digit number beginning with a "9" then it is organic and is the best for your body.

If you want to find the organic sources of food in your area just Google "organic & your town." I think you will be amazed at what pops up.

Shop at Your Local Farmers Market

Farmers' markets are great sources of fresh local produce. A just-picked tomato grown locally tastes better than a tomato that's traveled 1,500 miles before reaching the supermarket shelf. Plus the sooner they are eaten then the more nutritious they are for your body. Ask the farmer if they are growing organically if it's not already posted.

Ask the farmers a lot of questions and don't be afraid to barter with them for a better price (especially if you buy in bulk). Buying from your local Farmers Market also helps sustain your community and keeps it thriving.

Buy a Share in a Community Supported Agriculture (CSA) Program

Over the last decade, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. You can't get any fresher than that. You're getting it straight from the farm, often picked that morning.

Most are organic and usually they have different drop off places to pick up your bag of food. Most cost about $300 to $400 upfront for a 24 to 26 week growing season. Not only are you supporting your local farmers, but you're getting the best tasting, most nutritional food.

Grass Fed Beef - Healthier and Taste Better Too

Organically raised grass fed beef is simply much healthier. The cows are not kept in feed lots (in-humane conditions) full of bacteria (hello E. coli), and are not fed corn (higher in unhealthy saturated fats) and other foods that they would not naturally eat. They are never given growth hormones (human safety is under debate) to make them mature faster than they would have naturally.

It is a well-known fact that the food a cow eats affects the taste of its meat. Organic ground beef also taste better then regular beef. The most savory beef comes from cows that eat only grass, as this is the natural food that a cow is meant to eat. If you haven't had a grilled grass fed burger lately you will be amazed at the taste.

Hormone Free Chicken is Healthy - Or is it?

Chicken is a fairly lean animal food, meaning it has a lower fat and higher protein ratio than other meats. The USDA prohibits poultry growers from giving hormones and steroids to chickens, however growers can still give their hormone-free antibiotics daily which serve the same purpose as hormones - to increase the growth rate (Say What!).

So when you're at the grocery store and see chicken labeled "hormone free," it's more than likely an example of how misleading labels make us think it's safe (But it's Not). If you are concerned about the amount of antibiotics fed to chickens, purchase poultry and eggs labeled with both free-range and no-antibiotic-added labels.

Soda Pop Side Effects

I will stick my neck out on this one and guess that most of you already know how awful soda pop is for us. It is sad so many people indulge without realizing how unhealthy pop really is. The following bullets explain how the effects of common soda pop ingredients:

Phosphoric Acid - Weakens bones and rots teeth

Excessive artificial sweeteners makes you crave more

Caramel Color - Made from the chemical caramel, is purely cosmetic, it doesn't add flavor yet is tainted with carcinogens

Formaldehyde - Carcinogen, it is not added in soda but when you digest aspartame, it will break down into 2 amino acids and methanol = formic acid + formaldehyde (diet sodas)

High Fructose Corn Syrup is a concentrated form of sugar, fructose derived from corn (and in 75% of food in grocery stores). It increases body fat, cholesterol and triglycerides and it also makes you hungry. (OMG!!!)

Potassium Benzoate - preservative that can be broken down to benzene in your body. Keep your soda in the sun and benzene = carcinogen

Food Dyes - impaired brain function, hyperactive behavior, difficulty focusing, lack of impulse control.

Need I say more on soda pop? Just drink it sparingly for good health, ok.

Juicing: Your Key to Radiant Health

When we watched the documentary "Fat, Sick, and Nearly Dead" a Joe Cross Film, I had no idea how many nutrients our bodies are lacking because of the state of our food. I also had no idea that by juicing you can consume optimal amounts of organic fruits and vegetables in an efficient manner giving your body what it needs to heal and stay healthy.

Cooking and processing food destroys the nutritional value by altering their shape and chemical composition. Virtually every health authority recommends that we get 6-8 servings of fruits and vegetables per day. Juicing is an easy way to virtually guarantee that you will reach your target for vegetables.

The only downside is the clean up. There are tons of good online articles and great books on juicing for you to educate yourself on. I am firmly convinced that juicing is the final key to giving you a radiant, energetic life, and truly optimal health.

Tom J. Luke is the founder and CEO of http://healthygaylifestyles.com/information-sp-alpha/ online newsletter and website that supplies the tools that give EVERY gay man the ability to lead a healthy, wealthy, and more balanced/blended lifestyle.

Article Source: http://EzineArticles.com/?expert=Tom_Luke