According to various studies, it has been noted that food is the biggest contributor to either weight gain and weight loss. Therefore, it becomes very vital to have a healthy diet. To have a healthy body or gain or lose weight largely depends on your food intake. The two allies you need to have in order to achieve a healthy diet menu are control and moderation. The following tips will help you achieve a perfect menu for your specific dieting needs.
The first thing you need to eliminate or reduce in your menu is the amount of oily food you consume. Oily foods tend to increase one's cholesterol levels and pushes up one's weight. Therefore, you can opt to substitute cooking oil with olive oil which is much healthier. This will help significantly in weight loss.
The other important tip in achieving a healthy diet is by using other cooking methods apart from frying. You can familiarize yourself to grilling and steaming food as ways of cooking. Frying tends to eliminate the nutritional juices in foods as compared to the other two ways of cooking. In order to sustain a healthy diet menu, you need to avoid fried foods.
Including vegetables in your diet is another tip in ensuring that you have a healthy diet menu. You should even concentrate more on the green leafy ones. In addition to that you should add fruits in your diet, which are eaten before the meal. Some fruits will help in digestion while others will provide your body with the necessary vitamins.
Protein is another type of food that should be present in your menu. These include chicken and fish which are good sources of protein. Moreover, you should substitute carbohydrates with fibrous foods.
The above mentioned tips will help you achieve a healthy diet menu that satisfy your specific dieting needs.
A healthy eating plan for women is important since women have different dietary and nutritional needs than men. As women age, their body goes through changes that lead to weight gain. However, finding a healthy meal plan can be a bit challenging for women. Fortunately, by reading this article, you will find some things which should be incorporated in your diets.
Cutting back on caffeine and alcohol
If you drink more than two alcoholic drinks in a day, you will slow down your fat burning rate. Since your liver will be busy trying to detox alcohol. Therefore, food will be processed at a slower rate. Your hormone level will be changed with caffeine and this can cause additional calcium loss. It is also important to have plenty of iron since you always lose this essential mineral.
Control your craving and boost energy
A healthy eating plan for women should include foods that control craving and also boost energy. You should focus on complex carbohydrates and you will get energy benefits. These are foods such as whole grains, sweet potatoes, rice noodles and brown rice, just to mention a few. It is also important to eliminate junk food to keep your blood sugar level normal.
Understand the importance of healthy fat
There are some advantages of healthy fat, this includes increased concentration, vibrant skin, hair and nails. Hence, you will better absorb fat soluble vitamins such as A, D, K and E, which contribute to antioxidants. Healthy fats are dense in calories. Hence, they can control your cravings and reduce the blood sugar level which comes as a result of eating a lot of carbohydrates.
If you've finally decided to eat better and get yourself in shape, then the next step is to come up with a healthy diet menu. When first starting to eat healthy foods, the task may seem difficult, but as long as each meal contains protein, complex carbs, fiber, and fat that's good for you then you will be on the right road. Below is a sample daily daily healthy diet menu that can easily be tweaked and changed to fit your individual preferences.
First of all, never skip breakfast, or any other meals for that matter. The key is maintaining energy throughout the day. This is the easiest meal to include some fiber. T^he perfect breakfast is a serving of oatmeal, half a cup of fruit, two tablespoons of nuts and a glass of juice. You can substitute a non-sugary cereal or grits for the oatmeal.
Since you usually eat lunch at work, school, or on the run, it is best to come up with something you can pack. A sandwich made with whole grain bread and two or three ounces of a lean meat is perfect. For nutrients and fiber, try some tomato and lettuce. If you need mayo, use as little as possible. Instead of chips to accompany your sandwich, try a cup of carrots or celery. Drink water instead of soda.
This is the hardest meal of the day when coming up with a healthy diet menu, especially if you haven't done a good job eating steadily during the day. Limit how much you eat, if at all possible. A great way to do this is to eat more vegetable, for example one and a half cups of broccoli. Add one baked chicken breast and a small baked potato with butter and you have a complete and filling meal.
Coming up with a healthy diet menu doesn't have to be as difficult as it seems. If you get hungry between meals, snacking is fine, but make sure it's something healthy like yogurt or whole wheat crackers and low fat cheese. The key is keeping yourself from getting hungry by eating smaller portions of healthy food all throughout the day.
Keeping your joints healthy is a great way to remain active in the activities you love, such as dancing, playing sports and also ensures that you are highly productive at work. Joint pain can be caused by living a sedentary lifestyle, aging joints or even medical conditions like osteoarthritis, gout, osteopenia etc.
Although drugs such as non-steroidal and steroidal anti-inflammatory drugs do offer relief from pain, use of such drugs chronically has been proven to cause gastric ulcers (ibuprofen), liver damage and even weaken the immunity (steroidal drugs).
To keep your joints healthy get up and start moving more. Also incorporate lifestyle changes that will help you reduce those uncomfortable joint pains.
This lifestyle change begins with reducing or eliminating pro-inflammatory foods like:
- Potent food allergens
Gluten, eggs, dairy and soy cause allergies in most people, this evokes an inflammatory response from the body
- Trans fats and hydrogenated oils
That are found in fast food such as French fries, margarine etc. cause insulin resistance and obesity which damages body cells and cause an inflammatory response
Then create a diet that revolves around food for joint health that are potent and safe:
Spices not only help to improve the flavor of your food but they can also help you improve your health as well. Studies have shown that some common spices that you use to add flavor in your meals can be effective in fighting diseases and pain including inflammation. Below is a list of top 4 anti inflammatory spices:
1. Bay Leaf
Laurus nobilis commonly known as bay leaf is a potent anti inflammatory spice that is used to flavor seafood, meat, poultry and stews. Traditionally used to treat arthritis, recent studies have shown that bay leaf is an effective anti inflammatory agent because it contains parthenolide that can inhibit COX-2 which is an enzyme responsible for inflammation.
Turmeric is a spice that is commonly used in Southeast Asia. Turmeric is found on the root or rhizome of curcuma longa. Approximately 3 % of turmeric consists of curcumin or cucuminoids which has high anti inflammatory properties. Thousands of scientific and medical studies have backed up curcuma's anti inflammatory properties. In fact, no other spice has been identified with many anti inflammatory properties as turmeric.
Native to South Asia, ginger is a versatile spice commonly used in desserts as well as entrees. Ginger has a close botanic relation with turmeric and it is rich in kaempferol - an antioxidant that helps to inhibit COX-2 enzymes. Ginger also helps to block lipoxygenase - a common enzyme that plays a big role to the body's production of inflammatory compounds. Ginger tea is one of the best anti inflammatory spices that can be used to prevent rheumatoid arthritis and osteoarthritis.
Garlic is a common spice that contains selenium and sulfur which helps to maintain a normal body immune system. In addition, garlic also contains compounds that are related to N-acetylcysteine which is a very powerful antioxidant that help the body to reduce inflammation and also fight infections. Sulfur helps the body to produce glutathione which is one of the most powerful antioxidant in the body. On the other hand selenium helps in the production of glutathione peroxidase that helps the body to flush out toxins.
Consider spicing your meals with natural anti inflammatory spices mentioned above to help your body become healthier and more energetic.
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My name is Josef Bichler.
I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only and helping others to achieve their health objectives through lifestyle changes, detoxifying their body and through understanding the benefits of eating healthy.