Reduce High Cholesterol With Exercise

Nutrition and Fitness Management

This interesting article addresses some of the key issues regarding exercise. A careful reading of this material could make a big difference in how you think about exercise.

The best time to learn about exercise is before you’re in the thick of things. Wise readers will keep reading to earn some valuable exercise experience while it’s still free.

The right exercise regimen can help you reduce high cholesterol, lose weight, and improve heart health.

Exercise has a number of benefits for your entire body, especially your heart. If you have high cholesterol, one good way to manage it is through a comprehensive, consistent exercise program that will help you lose weight and lower your cholesterol level.

Exercise: Helping Reduce High Cholesterol
Exercise can help to lower LDL, or “bad” cholesterol, raise HDL, or “good” cholesterol, and reduce heart disease risk by:

  • Burning calories to aid weight loss
  • Controlling diabetes
  • Reducing high blood pressure
  • Raising your heart rate
  • Increasing your breathing rate and getting more oxygen to your body

Exercise: The Best Choices
All exercise is good for you and will improve your health, even just working in your yard, dancing in your living room, and cleaning your house. As far as a fitness routine goes, a solid program that incorporates both cardiovascular exercise (the kind that gets your heart rate going) and strengthening exercises offers many benefits. If you’re overweight and have high cholesterol, you can bring your weight down through good cardio exercise.

Try these exercise options to help shed pounds and manage high cholesterol:

  • Walking
  • Jogging or running
  • Swimming
  • Taking an aerobics class
  • Biking
  • Playing tennis, basketball, or other sports
  • Using weight machines or lifting free weights to build muscle tone

Exercise: Intensity, Duration, and Frequency
To truly lose weight and lower cholesterol, cardiovascular exercise is what’s most important because it gets your heart rate up and burns the most calories. To get the most benefit out of exercise, be sure to:

  • Start out slowly. If you’re overweight and out of shape, this is especially important when you begin your exercise program. You want to strengthen your heart, not overextend it.
  • Gradually increase the intensity and length of your workouts. To start a walking program, for instance, try going for a medium-paced walk, about 20 minutes long, about four days a week. Each week start pushing yourself a little more — walk a little longer and a little faster, and add an extra day. Eventually, you want to be walking for about an hour on almost every day of the week. You can challenge yourself more by doing some light jogging on your walk, or pushing yourself to walk up some big hills.
  • Don’t let weather be an excuse. Outdoor exercise is enjoyable, but you can’t let rain, heat, or snow keep you from exercising. Join a gym or consider investing in some home gym equipment. A treadmill is a great choice if you like to walk or run. Elliptical machines, stationary bikes, and rowing machines are all great calorie-burning cardio exercise machines that can help keep you on track and consistent in your workouts.
  • Keep it interesting. For exercise to be an effective treatment for high cholesterol, you have to stick with your program. If you’re the kind of person who gets bored easily, alternate between sports, outdoor activities, gym work on machines, and classes.
  • Don’t overdo it. Remember that improving health and fitness with an exercise program should be a gradual change. It takes time for your body to be fit enough to keep up with strenuous exercise, and you’re likely to be sore, burned out, and frustrated if you push yourself too fast. It’s just too hard on your body to work at a level you’re not prepared for. So while it’s great to be enthusiastic about losing weight, be smart and slow about it. Don’t run five miles your first time out; build up to that pace. This approach will pay off with greater dividends in the long run.

A fitness routine at a health club or at home is a good way to track your progress and help control high cholesterol, but remember that every bit of extra activity helps. Being a more active person who parks farther away from the entrance of your workplace or the shopping mall, who takes the stairs instead of the elevator, and who chooses to go for a walk instead of watch TV makes it easier to shed pounds along with unhealthy high cholesterol.

Now that wasn’t hard at all, was it?  And you’ve earned a wealth of knowledge, just from taking some time to study an expert’s word on exercise.


Control Cholesterol Levels With A Healthy Diet

Nutrition and Fitness Management

The more you understand about any subject, the more interesting it becomes. As you read this article you’ll find that the subject of cholesterol is certainly no exception.

Most of this information comes straight from the cholesterol pros. Careful reading to the end virtually guarantees that you’ll know what they know.

If you’re diagnosed with high cholesterol, your doctor will probably tell you that you need to change your diet. That doesn’t mean going on a diet for a weight loss quick-fix; it means changing the way you buy, cook, and eat food.

What a Heart-Healthy Diet Means
A cholesterol-lowering diet isn’t just about what foods you shouldn’t eat — it includes foods that you should. These are the recommended guidelines for heart health and lower cholesterol:

  • Total fat consumption each day should be between 25 percent and 35 percent of your daily calorie intake.
  • Saturated fat intake needs to be less than 7 percent of your daily calorie intake.
  • Trans fat intake should make up less than 1 percent of your daily calorie intake.
  • Limit cholesterol in your diet to less than 200 milligrams (mg) every day if you already have high cholesterol.
  • Consume no more than 2,400 mg of sodium (salt) each day. That includes salt you sprinkle on your food, and salt that’s already in packaged foods, so read labels.
  • Limit alcohol to only one drink per day or less for women, two drinks a day or less for men.

Part of a cholesterol-lowering diet includes knowing how much food to eat as well as which foods are appropriate. Even healthy foods have fat and calories, which can quickly add up if you’re eating double or even triple the amount that you’re supposed to eat. Here’s an easy way to judge how much food you’re eating: One cup is about the size of your fist; one serving of meat is about three ounces — imagine a piece of meat the size of a deck of cards.

Making Healthier Food Choices for Low Cholesterol
Food can be both delicious and good for your heart — if you know what to choose. Many foods are full of cholesterol, but there are lots of low-cholesterol options. Fill your plate with these delicious and heart-healthy foods:

  • Lean meats. Good options include skinless chicken or turkey, lean beef (sirloin, chuck, round, loin), pork tenderloin, or pork loin.
  • Light dairy. Dairy products are full of calcium, but can also be high in fat. Choose fat-free or low-fat dairy products like milk, cheese, cream, and yogurt.
  • Fiber. Choose whole-grain products like whole wheat bread, brown rice, and whole wheat pasta. Fruits and vegetables are also great sources of fiber. Be sure to include at least 25 to 30 grams of fiber in your diet each day.
  • Fruits and vegetables. You need at least four to five servings of fruits and vegetables every day — the more variety, the better.
  • Fish. Eat at least two servings of fish each week.

Avoid fatty meats, processed meats, high-sugar drinks, cookies and other desserts, and chips.

Cooking Techniques for a Healthy Heart
Eating vegetables or lean chicken won’t do you any good unless you prepare them in a healthy way. Try these cooking techniques to lower cholesterol and cut fat and calories:

  • Avoid salt. Instead, season with fresh herbs, spices, or even a squirt of lemon juice.
  • Don’t fry. Bake, grill, or broil your foods instead.
  • Use vegetable oils. Skip the butter, shortening, or margarine and cook with low-cholesterol products like sunflower oil, olive oil, or canola oil.
  • Choose fresh. Instead of canned vegetables or fruits, prepackaged dinners, and other prepared foods, choose the fresh version. You’ll save sodium and calories.

A cholesterol-lowering diet focuses on eating lots of the right foods, preparing them in a healthy way, avoiding or lowering your consumption of “bad” foods, and understanding how much food your body needs. And of course, it should also focus on eating delicious foods!

A cholesterol-lowering diet isn’t a temporary fix — it’s part of a heart-healthy lifestyle that also includes exercise.

When word gets around about your command of cholesterol facts, others who need to know about cholesterol will start to actively seek you out.


Healing Power of Tea

Nutrition and Fitness Management

When most people think of tea, what comes to mind is usually basic information that’s not particularly interesting or beneficial. But there’s a lot more to tea than just the basics.

If your tea facts are out-of-date, how will that affect your actions and decisions? Make certain you don’t let important tea information slip by you.

The evidence for the healing power of tea is overwhelming. The humble cuppa tea contains a wealth of nutrients which have been found to help boost the body’s defenses against serious illness, keeping us healthy and even young. Here is a guide to the scientifically proved health benefits of some of the most popular teas:

Black Tea: Protects Against Heart Disease
Packed with antioxidant polyphenols to destroy harmful free radicals and boost your body’s resistance to infection, black tea also has about half the caffeine of fresh coffee.

Earl Grey: Good Digestive Aid
The bergamot oil with which Earl Grey is flavored comes from a type of orange that is thought to help digestion because it stimulates production of stomach enzymes, helping to break down food.

Green Tea: Immune Boosting
Because green tea is rolled and dried rather than fermented, like black tea is, it retains more nutrients and has a higher antioxidant immune-boosting, anti-aging effect. Research has found that green tea can help prevent a whole range of diseases, including diabetes and cancer of the stomach, prostate, and lungs. It can also help reduce cholesterol levels and appears to give more effective protection against Alzheimer’s than black tea.

Pu-erh Tea: Energizing
Pu-erh tea is thought to help lower cholesterol, blood sugar, clear the mind, and aid digestion.

Redbush Tea: Great for Skin
Made from a South African tea bush, redbush, or rooibos, is one of the healthiest teas around. It is the only naturally caffeine-free black tea. It is richer in antioxidants than black tea, can help promote healthy skin and ease eczema, and can help prevent diseases including cancer. It has also been used to calm the symptoms of irritable bowel syndrome and reduce muscle cramps, and it has anti-inflammatory properties.

White Tea: Reducing Cancer Risk
Whereas black tea is made from tea leaves, white tea is made from only the buds of the tea bush. This gives it even greater health benefits than green tea. It tastes like a slightly milder version of black tea and can be drunk with or without milk.

Herbal Teas: Healing and Soothing
Herbal teas have a wide range of health benefits. Mint tea, for example, stimulates production of digestive juices and can ease the discomfort of irritable bowel syndrome and aid digestion. Clean-tasting chamomile tea can help soothe the nerves and relax the muscles, so is a good nighttime drink. Elderflower tea is said to help alleviate symptoms of allergies and is often recommended to people with hay fever. Herbal teas are caffeine free. Peppermint tea aids digestion; studies have shown that it has an antispasmodic effect on the digestive system. Ginger tea beats nausea, and raspberry leaf tea is great for late pregnancy and menstrual irregularity.

Hopefully the sections above have contributed to your understanding of tea. Share your new understanding about tea with others. They’ll thank you for it.


Prickly Pear Cactus Nutritional Value

Nutrition and Fitness Management

So what is cholesterol really all about? The following report includes some fascinating information about cholesterol — info you can use, not just the old stuff they used to tell you.

Think about what you’ve read so far. Does it reinforce what you already know about cholesterol? Or was there something completely new? What about the remaining paragraphs?

The prickly pear cactus is unique among other plants, and even among other cacti. Very few plants in the botanical kingdom are a vegetable, fruit and flower all in one. The driving force behind the prickly pear’s use and popularity is its ability to function as both food and medicine.

A daily dose of 5 to 9 grams per day of prickly pear fruit pectin may be effective in the prevention or reversal of a hypocholesterolemic condition, though some studies showed that lower doses of 2.50 g of prickly pear pectin demonstrated effectiveness.

Bulk: The average-sized fruit contains approximately 3.60 g of dietary fiber. Eating 3 fruits per day would double the minimum treatment requirement. This dosage would then not only help to satisfy daily vitamin and mineral nutritional requirements, but would also serve up a healthy dose of flavonoids.

Syrups or nectar: Dosage will vary. While some companies might choose to utilize sugar in the formula, others might substitute sugar with other natural sweeteners.

Jellies, jams, marmalades, and candy: If you choose to get your pectin content from foods be sure to examine which particular species of opuntia has been used in the preparation of the product. Recognize that commercially prepared cactus foods are not a substitute for any traditional forms of medication or for specially prepared fruit nectar.

Juice: The juice tastes great, but will not supply you with pectin, the key ingredient responsible for the lowering of plasma cholesterol levels. You will, however, receive a nutritional shot of vitamins, minerals, and flavonoids.

Now you can understand why there’s a growing interest in cholesterol. When people start looking for more information about cholesterol, you’ll be in a position to meet their needs.


Pregnancy Guidelines

Nutrition and Fitness Management


Moms to be guidelines about what they should and should not eat while they are expecting.


Keeping Your Cholesterol in Check

Nutrition and Fitness Management

This article presents the very latest information on cholesterol awareness. If you have a particular interest in keeping your cholesterol in check, then this informative article is required reading.

I trust that what you’ve read so far has been informative. The following section should go a long way toward clearing up any uncertainty that may remain.

Do you ever think that you don’t’ have to worry about certain health concerns until later in life? Most of the health issues we experience later in life are the results of habits we form at a much younger age. That’s why it is important to keep your cholesterol levels in check so that you can reduce the chances of developing heart disease or stroke later in life. Keep reading to find out what cholesterol is and how too much of the wrong type can adversely affect your body.

Cholesterol is a lipid (fat) that makes up the membranes of all cells within the body. Cholesterol comes from two sources: the food we eat and that which is manufactured in the liver. While we can’t control the amount of cholesterol produced by the body, we can, however, control what we take into our bodies. Meats, fish, and dairy products contain cholesterol naturally. Processed foods also contain cholesterol.

When cholesterol is released from food, it is absorbed into the bloodstream. Here, it becomes a substance called “chylomicron” when it acquires a protein coating. The liver absorbs these chylomicrons from the blood. The liver also has the capability of producing cholesterol and secreting it back into the bloodstream between meals. Cholesterol in and of itself is not dangerous until there is too much of it circulating throughout the body.

Because the liver produces cholesterol, not much more is needed from outside sources. Eating lean meats and low-fat or skim milk and cheeses reduces the amount of cholesterol that enters the body through food. Food full of saturated fats increases the levels of cholesterol in the blood. Conversely, foods that contain mostly unsaturated fats leave less cholesterol in the body. Eating all of those fast food hamburgers, fries, and milkshakes is a surefire way to increase the cholesterol level in the blood.

There are two main types of cholesterol to be concerned about: high-density lipoproteins (HDL) and low-density lipoproteins (LDL). Which is better? High levels of LDL in the blood are considered “bad”. These lipoproteins leave cholesterol deposits on arterial walls. The cholesterol hardens into a waxy substance called plaque. Over time, the plaques narrow the lumen (opening) of the affected vessel leaving blood less space to flow freely. Those cholesterol plaques could break free from the walls of the arteries and lodge in a smaller vessel causing a stroke, heart attack, or pulmonary embolism.

High levels of HDL in the blood are considered “good”. These lipoproteins remove cholesterol from arterial walls before they can form life-threatening plaques. The cholesterol is returned to the liver. The arteries are kept free from anything that would hinder blood flow to the organs of the body.

The next time you have a physical (which should be once a year), make sure to have your blood drawn for a cholesterol panel. Keeping your cholesterol in check is important.

When word gets around about your command of cholesterol facts, others who need to know about cholesterol awareness will start to actively seek you out.


Pomegranate Health Benefits

Nutrition and Fitness Management

When you’re learning about something new, it’s easy to feel overwhelmed by the sheer amount of relevant information available. This informative article should help you focus on the central points.

You may not consider everything you just read to be crucial information about pomegranates. But don’t be surprised if you find yourself recalling and using this very information in the next few days.

pomegranate

We have all heard off and about the famous pomegranate. It has made appearances in both literature and mythological stories.  But have you seen it, or better tasted it? A surprisingly small number of people have enjoyed this tasty fruit. Pomegranate has a lot of health benefits that you should know about. Just wait; by the time you learn what this fruit can do for you, you’ll be munching on it every week.

One of pomegranate health benefits is that it helps improve heart health and good blood circulation. This fruit contain three times the antioxidants of wine or green tea which, among other things, promote a healthy heart. Regular consumption of pomegranate juice has been shown not only to stop hardening of artery walls and build-up of plaque; it even reverse these problems. Keeping your arteries clean and soft helps reduce the risk of heart attack and stroke. If you are concerned about your cholesterol, pomegranate is perfect for you, since it has been shown to lower levels of bad cholesterol and raise your good cholesterol levels. By improving circulation, pomegranate can even be used to relief impotence.

Antioxidants in the pomegranate fruit and juice prevent cancer, and can even help fight existing cancer cells in the body. While pomegranate has been shown to prevent breast and skin cancer, recent studies show that it can also help with prostate cancer in men. Regular consumption of pomegranate juice can significantly lower PSA levels in the body. These chemicals are not only an indicator of your risk level for prostate cancer and other problems; they also indicate how well a man will respond to cancer treatments including radiation and chemotherapy.

Just in case that isn’t enough of a reason for you to start eating more pomegranates, there are even more pomegranate health benefits. You already know it’s brimming with antioxidants. These powerful chemicals have been shown to reduce the affects of aging and prevent Alzheimer’s. Pomegranate has also been shown in studies to prevent cartilage damage and protect babies from brain damage during birth. While some of these uses have not been researched scientificially, pomegranate has traditionally been used to clear skin, reduce inflammation, and help with sore throats.

So, if this fruit is so wonderful, why don’t we see it to often? Pomegranates have a short season and don’t keep well. It’s almost impossible to find fresh pomegranate out of season. Many areas haven’t grown them until recently, and they had to be shipped from the Mediterranean. Now you have several options for getting the benefits of pomegranate all year round. You can find several brands of pomegranate juice in your local grocery store. If you’re not a big fan of the taste, you can also find pomegranate mixed with other familiar juices to give it a more pleasant flavor. Just make sure the product you get is 100% juice and doesn’t have added sugars and fillers. You also can find pomegranates at certain times of the year. You can either skin and deseed them for freezing, or just throw them in the juicer and freeze it for later.

Of course, it’s impossible to put everything about pomegranates into just one article. But you can’t deny that you’ve just added to your understanding about pomegranates, and that’s time well spent.


Energy Booster

Nutrition and Fitness Management

When you think about nutrition, what do you think of first? Which aspects of nutrition are important, which are essential, and which ones can you take or leave? You be the judge.

Knowledge can give you a real advantage. To make sure you’re fully informed about nutrition, keep reading.

We know water is good for us, but with soda, juice, coffee, tea, energy drinks, and other drinks so readily available, it’s hard to make the decision to choose water. Here is why it is important to drink water.

  • Keeps skin looking great. If your skin looks tired and unhealthy, so do you. Staying properly hydrated removes all the toxins that build up in your skin, and helps prevent it from drying out. If you have the opposite problem; puffy bloated skin, lack of water is likely your problem too. When skin doesn’t get water, it retains what it already had, leaving your skin cells full, puffy, and not too attractive. If you want to look beautiful, you should keep yourself hydrated.
  • It’s cheaper. Sure, if you buy bottled water, it’s about as expensive as soda, juice, and coffee. However, studies have shown that tap water is usually as clean and safe as bottled water, and costs a whole lot less. If you have a problem with the taste of your tap water, buy a filter pitcher or one that attaches to the faucet. It still costs a lot less.
  • A healthy heart. When you’re properly hydrated, your blood is thinner and easier to pump. This means your heart has to do less work and ultimately lasts longer. Studies have shown that people who drink plenty of water have fewer heart problems.
  • Toxic build-up. Sure, it sounds like something from a bathroom cleaner commercial, but you have toxins in your cells too. Some come from the environment and others you produce yourself. Either way, they’re in your body and you need to get rid of them. Just like you use water to flush your toilet; your body uses water to flush out toxins. Getting rid of this waste helps you function more effectively and feel better.
  • No sugar added. While fruit juices may contain many nutrients, they also contain a whole lot of sugar. This is especially true for many bottled juices from the grocery store. This sudden burst of sugar triggers your insulin response and makes you tired and sluggish. It also helps to convert that sugar to fats faster. Sugary sodas will produce the same reaction and they usually contain no nutrients at all.
  • Caffeine is a diuretic. So why water? Why not drink diet soda or coffee all day? These drinks contain caffeine, which actually causes you to lose water throughout the day. You retain some of the water content of the beverages, but not as much as when you drink pure water. You can try decaffeinated beverages, but the best way to use the water you drink is to get it pure and clean, with no chemicals added.
  • Energy boost. Think you can’t get through the day without your morning caffeine boost? Well water can give you energy as well. Your body is made up mostly of water. It loses it throughout the day, so you have to replace it for your body to work efficiently; particularly the heart and digestive tract. As mentioned earlier, water helps your body work better by getting rid of excess waste. The more efficiently your whole body is works, the better you’ll feel and the more energy you’ll have. Maybe enough energy to skip that cup of coffee.

So go ahead, skip the vending machine, go to the faucet, and get yourself a nice, refreshing glass of water.

Now you can be a confident expert on nutrition. OK, maybe not an expert. But you should have something to bring to the table next time you join a discussion on nutrition.


Healthy Heart Diet

Nutrition and Fitness Management


Follow a heart healthy diet to reduce your risk of coronary disease.


Healthy Meal Guide

Nutrition and Fitness Management


Healthy eating makes you feel better and look better. This video by syndicated columnist Rita Heikenfeld shows you recipes, cooking tips and is a guide to healthy eating.


Fat Fighter Food League

Nutrition and Fitness Management

The only way to keep up with the latest about low-calorie meals is to constantly stay on the lookout for new information. If you read everything you find about low-calorie meals, it won’t take long for you to become an influential authority.

You can see that there’s practical value in learning more about low-calorie meals. Can you think of ways to apply what’s been covered so far?

Weight loss starts with shopping. Taking control of what you eat begins with taking control of what you buy.

Every time you toss a low-calorie food into the cart, you’re taking responsibility for losing weight — even before you sit down to a meal.

There’s a very simple formula for low-calorie eating: Stock up on low-calorie staples. These are the basic packaged, canned, and frozen ingredients that you’ll reach for to create tasty, healthful, low-calorie meals anytime.

The Fundamental Food List is a menu of the lowest-calorie produce, soups, sauces, condiments, marinades, dressings, dips, candies, desserts, and beverages available. Stuff your pantry, refrigerator, and freezer with them, and reach for them anytime. Feel free to go to the foods on the Food List when you want a snack or are planning a meal. Eat any amount of them for any reason. When the Food List becomes the core of your eating — in other words, the main dish around which you build your meals — you’ll have no trouble staying thin for life.

The Fundamental Food List:

Fruits and Vegetables
All fruits and vegetables — raw, cooked, fresh, frozen, canned — belong on the Fundamental Food List. Avoid any packaged fruits that have added sugar. Otherwise, the more fruits and vegetables you eat, the better.

Soups
You’ve heard of value for your money. Soups give you very good value for the calories. They are filling; a bowl of soup can be an entire meal. They are satisfying. For many people, they are more satisfying than raw vegetables, while many give you all the benefits of veggies (if you choose the soups chock full of vegetables). They are inexpensive, convenient, easy, and quick to make. Soups don’t make you feel like you’re on a diet. Above all, soups are versatile. They can serve as a snack, as part of a meal, or as a cooking ingredient.

Sauces, Condiments, and Marinades
Put the following items at the very top of your shopping list. They’re invaluable for adding flavor, moisture, texture, and versatility to every food and every meal.

  • Salad dressings: oil-free or low-calorie (light or lite)
  • Mayonnaise: fat-free or light
  • Sour cream and yogurt: fat-free, plain, or with NutraSweet (or low-fat nondairy substitutes)
  • Mustards: Dijon, Pommery, and others
  • Tomato puree, tomato paste, and tomato sauce
  • Clam juice, tomato juice, V8 juice, and lemon or lime juice
  • Butter Buds or Molly McButter
  • Cooking sprays (such as Pam) in butter, olive oil, garlic, or lemon flavors
  • Vinegars: balsamic, cider, wine, tarragon, and others
  • Horseradish: red and white
  • Sauces: salsa, cocktail sauce, tamari, soy sauce, A1, Worcestershire sauce, barbecue sauce, ketchup, duck sauce, chutney, relish, and others
  • Onion: fresh, juice, flakes, and powder
  • Garlic: fresh, juice, flakes, and powder
  • Herbs: any and all, including basil, oregano, tarragon, thyme, rosemary, marjoram, dill, chives, sage, and bay leaves
  • Spices: any and all, including cinnamon, cloves, ginger, cumin, nutmeg, coriander, curry, paprika, and allspice
  • Extracts: vanilla, almond, peppermint, maple, coconut, cocoa powder, and others

Dressings and Dips
I recommend fat-free or light dressings and dips. The light category — low-fat, reduced-fat, and low-calorie — is midway between totally fat-free and regular, and it’s often more pleasing to the palate than fat-free.

Dressings can be used as all-purpose condiments, dips, toppings, even cooking liquids. They already contain a mixture of ingredients, so just slather them on vegetables, seafood, and pretty much anything else. Or cook with them to make up for the lack of butter or oil.

I recommend keeping several varieties of dressings and dips on hand, including at least one creamy version. Try brushing a light creamy dressing on seafood, then broiling; the dressing adds moisture and flavor.

Candy
Yup, candy. The real thing — not the dietetic variety — is best when your sweet tooth starts aching. Dietetic candies have almost as many calories as regular candies, often lack flavor, and are an incentive to eat more. Stick to the real thing.

  • Chewing gum or gum balls: any and all
  • Hard candy: any and all, including sour balls, candy canes, lollipops such as Tootsie Pops or Blow Pops, Jolly Ranchers, Werther’s Original, and TasteTations

Frozen Desserts
Any fat-free frozen yogurt, frozen nondairy substitute, or sorbet is a fine addition to the freezer. Try the lower-calorie choices. Here are some examples:

  • Soft serve: up to 25 calories per ounce, including Skimpy Treat; TCBY, Colombo nonfat frozen yogurt, and Tofutti
  • Hard pack: up to 115 calories per 1/2-cup serving, including Sharon’s Sorbet, Low-Fat Tofutti, all Italian ices, and Sweet Nothings
  • Frozen bars: Creamsicles, Fudgsicles, and Popsicles; any others containing up to 45 calories per bar, including Welch’s Fruit Juice Bars, Weight Watchers Smart Ones Orange Vanilla Treats, Tofutti Chocolate Fudge Treats, Weight Watchers Smart Ones Chocolate Mousse, Dolly Madison Slender Treat Chocolate Mousse, and Yoplait
  • Individually packaged frozen bars: up to 110 calories each, including FrozFruit, Hagen-Dazs bars, and Starbucks Frappuccino Blended Coffee Bars

Beverages
Avoid beverages labeled “naturally sweetened” or “fruit-juice sweetened,” but help yourself to these:

  • Unsweetened black coffees and teas
  • Diet teas and juices: Crystal Light, Diet Snapple, Diet Natural Lemon Nestea, Diet Mistic, and others
  • Noncaloric flavored waters: orange, chocolate, cream, cherry-chocolate, root beer, cola, and other flavors of bottled or filtered water
  • Seltzer: plain or flavored, but check the calorie count if the product is labeled “naturally sweetened,” since this usually means that the product has sugar in one form or another
  • Hot cocoa mixes: 20 to 50 calories per serving, including Swiss Miss Diet and Fat-Free and Nestle Carnation Diet and Fat-Free; avoid cocoa mixes with 60 or more calories per serving

Let’s Go Shopping
Today’s supermarkets are filled with choices for the weight conscious. Here are some of the lowest-calorie choices for a variety of food categories that aren’t covered in the Food List.

Cereals

  • Cheerios: a whole grain cereal with 110 calories and 3 g fiber per cup
  • Kellogg’s All-Bran with Extra Fiber: 50 calories and 15 g fiber per 1/2 cup
  • Original Shredded Wheat: 80 calories and 2.5 g fiber per biscuit
  • Fiber One: 60 calories and 14 g fiber per 1/2 cup
  • Wheaties: 110 calories and 2 g fiber per cup
  • Whole Grain Total: 110 calories and 3 g fiber per 3/4 cup

Spreads

  • Peanut butter
  • Low-sugar or sugar-free jams and jellies with 10 to 40 calories per tablespoon

Breads

  • Light breads with 40 to 45 calories per slice: oatmeal, premium white, wheat, rye, multigrain, sourdough, Italian
  • Whole grain regular breads or rolls

Rice and Pasta

  • Whole wheat/whole grain pastas: Hodgson Mill, Ancient Harvest
  • Brown rice
  • Whole wheat couscous
  • Pearled or hulled barley
  • Other whole grains: quinoa, whole grain cornmeal, kasha, bulgur, millet

Frozen Meals

  • Low-calorie frozen breakfast foods such as those from Kellogg’s, Aunt Jemima, and Pillsbury—and a special mention for the low-calorie, whole grain offerings from Van’s
  • Low-calorie, vegetable-focused frozen meals in the 150- to 350-calories-per-package range, especially the Amy’s brand

Beans

  • All beans, dried or canned
  • Health Valley canned bean/chili combinations
  • Low-fat or fat-free refried beans

Snacks

  • Make it a point to eat starchy, crunchy snacks only in conjunction with a food from the Food List. For example, have fruit with popcorn or soup with crackers. Fill up on the former, and go easy on the starchy snack.

Protein Foods

  • Legumes: beans, peas, lentils, chickpeas
  • Soy products: bean curd/tofu, meat-replacement products by Boca, Gardenburger, Yves, and Lightlife
  • Seafood: fresh (do not fry!), smoked, canned, frozen.

As your knowledge about low-calorie meals continues to grow, you will begin to see how low-calorie eating fits into the overall scheme of things. Knowing how something relates to the rest of the world is important too.


Switch To A Less Processed Way of Eating

Nutrition and Fitness Management

So what is nutrition really all about? The following report includes some fascinating information about nutrition-info you can use, not just the old stuff they used to tell you.

Knowledge can give you a real advantage. To make sure you’re fully informed about nutrition, keep reading.

The more we learn about nutrition, the more it seems we should eat the way people did a hundred years ago. Recent research appears to be pointing us in the direction of eating mostly “whole foods” – that is, foods that are as close to their natural form as possible.

This could mean eating:

  • Whole grains instead of refined grains whenever possible.
  • Fruits, vegetables, and beans instead of supplements to provide the fiber and vitamins they contain.
  • A skinless chicken breast cooked with healthful ingredients instead of chicken nuggets processed with added fats, flavorings, and preservatives.
  • A baked potato with chopped green onions and light sour cream instead of a bag of sour cream and onion potato chips.
  • Fresh berries with breakfast instead of raspberry toaster pastries or breakfast bars.
  • A blueberry smoothie made with blueberries, yogurt, and a frozen banana instead of a blue-colored slushy or icee.

Many health experts believe that eating more whole foods is our best bet for improving health and preventing disease. Whole foods – like vegetables, fruits, whole grains, nuts, and legumes — retain their fiber as well as the whole portfolio of beneficial phytochemicals and nutrients that are often removed in processed foods.

Reasons to Eat Whole Foods

Here are six reasons we should eat more whole foods, according to nutrition experts:

1. Phytochemicals. In the past 10 years, scientists have identified hundreds of biologically active plant-food components called phytochemicals (or phytonutrients). They include the powerful antioxidant lycopene, a red-colored carotenoid found mainly in tomatoes; anthocyanins, a powerful antioxidant that gives deep blue color to berries; and pterostilbene, which appears to turn on a “switch” in cells that breaks down fat and cholesterol, and is found in blueberries and the Gamay and Pinot Noir varieties of grapes. The only way to make sure you’re getting the phytochemicals we know about, as well as the ones we haven’t yet discovered or named, is to eat plant foods in their whole, unprocessed form (or ground, if they’re grains or seeds).

2. Nutrient shortages. Almost a third of us get too little vitamin C; almost half get too little vitamin A; more than half get too little magnesium; and some 92% to 97% get too little fiber and potassium. Accordingly, these particular nutrients help lower the risk of our major health problems: cancer, heart disease, high blood pressure, and diabetes. What’s the easiest way to correct this nutrient shortage? Two words: whole foods. Almost all of the shortfalls identified can be corrected by eating a balanced, mostly plant-based diet.

3. Good fats. When you eat a diet made up mostly of whole foods, it’s easier to decrease the bad-for-you fats (trans fats and saturated fats) often added to processed foods and fast food. At the same time, it’s easier to emphasize the “good” fats (omega-3s from fish and plants, and monounsaturated fat from plant sources).

4. Fiber. Most whole plant foods are rich in fiber; many processed foods, junk foods, and fast foods are not. Fiber helps your health in all sorts of ways; keeps the GI tract moving, helps you feel full faster, and it helps fight heart disease and diabetes. “Foods are a better way to get fiber than supplements. You get the whole package. That’s because most plant foods have both types of fiber (soluble and insoluble). Eating fiber-rich foods is linked to control of blood sugar, blood lipids (fats), and weight in adults, according to researchers who did a study on whole-grain foods and abdominal fat in teenagers.

5. Fewer ‘extras’. Whole foods are as nature made them, without added fat, sugar, or sodium. Eating more whole foods will help you cut down on calories from the added fats and sugars we get from processed and fast foods.

6. Whole grains. You might think the benefits of whole grains have mostly to do with fiber, but there’s so much more than that. “Whole grains are rich in a myriad of vitamins, minerals and phytochemical compounds that, alone or in combination, are likely to have significant health benefits that are beyond that from dietary fiber.

Want to lower your risk of developing type 2 diabetes, and improve your cholesterol levels? Then switch to whole grains. Whole-grain foods have recently been linked to lower levels of blood glucose and insulin after meals. And accordingly, research consistently supports the premise that eating more whole-grain foods can lower the risk of type 2 diabetes.

Eating more whole grains may also lead to less visceral adipose tissue – a type of fat that’s deposited between the organs and the abdominal muscles, and is thought to be particularly unhealthy. A study that measured the abdominal fat and food intake of 460 teenagers concluded that whole-grain foods may help protect against the accumulation of this type of fat in some teens.

6 Ways to Add Whole Foods to Your Diet

So just how do you go about getting more whole foods in your diet? Here are six simple steps to take:

  • Choose products with 100% whole grains whenever possible.
  • Replace half the white flour called for in your baking recipes with whole-wheat flour. Also, use half the amount of sweetener when you can.
  • Eat lots of fresh vegetables and fruits. Try to include them in almost every meal and snack.
  • Include beans in your meals and snacks more often. They are a great source of plant protein, fiber, phytochemicals, and other nutrients.
  • Eat fewer convenience and processed foods. They’re often loaded with added fat, sugar, salt, and additives.
  • Don’t forget your beverages. Go for nonsugary options such as water, mineral water, green tea (iced or hot), fresh fruit juice, and skim or soy milk.

There’s no doubt that the topic of nutrition can be fascinating. If you still have unanswered questions about nutrition, you may find what you’re looking for in this website.


Healthy Meal On the Road

Nutrition and Fitness Management

If you’re seriously interested in knowing about nutrition, you need to think beyond the basics. This informative article takes a closer look at things you need to know about nutrition.

You can see that there’s practical value in learning more about nutrition. Can you think of ways to apply what’s been covered so far?

Don’t let the road to a summer vacation put you on a crash course with an unhealthy, fast-food diet.

You can eat a healthy, balanced, calorie-appropriate meal no matter where you travel.

To eat better on the road, here are some suggestions:

  • Take healthy snacks with you. Stock a cooler with cheese, pre-cut vegetables, yogurt and other good foods to munch on while in transit. Pack a bag with individual portions of low-fat popcorn, trail mix, energy bars, nuts or dried fruit.
  • Drink more water. Avoid the sugar of soda and other soft drinks that add empty calories. Don’t think that diet sodas and artificial sweeteners are any better because some studies find they may actually increase appetite. If you crave a sweet drink, try a little low-fat chocolate milk.
  • Pick healthy menu items. Opt for lighter fare like salads, grilled sandwiches and wraps when possible, an option easier to do now that many restaurants either post or can provide their food’s nutritional information. If you must indulge, choose small portions or share larger ones to help limit intake.
  • Eat a good breakfast. Always start a travel day with a healthy meal to help balance out what may come later. If your overnight hotel room has a refrigerator, load it the night before with cereal, low-fat milk, yogurt and fruit so you can start the day right.

This article’s coverage of the information is as complete as it can be today. But you should always leave open the possibility that future research could uncover new facts.


Compromised Mental Abilities

Nutrition and Fitness Management

Dieting can contribute to memory gap.

Current info about health is not always the easiest thing to locate. Fortunately, this report includes the latest health info available.

If you don’t have accurate details regarding health, then you might make a bad choice on the subject. Don’t let that happen: keep reading.

Losing weight can have lots of benefits: you look better, feel better and slash your risk of developing heart disease, diabetes and a host of other problems. But picking the wrong diet may muddle your memory, say researchers.

In a new study from Tufts University, 19 overweight women followed either a “low-carbohydrate” or a “low-calorie” diet, based on American Dietetic Association guidelines, for three weeks. After the first week, people in the low-carbohydrate group, who were told to completely eliminate carbohydrates from their diets, did worse on tests of working memory (i.e., why did I walk into this room?) and visuospatial memory (remembering locations on a map) than people in the low-calorie group.

“The brain’s primary fuel is glucose,” says Holly Taylor, Ph.D., cognitive psychologist at Tufts and co-lead investigator on the study. Eating carbohydrate-rich foods—grains, fruits, vegetables—is by far the most efficient way of keeping the brain’s glucose supply on “full.” But the body can only store one to two days’ worth of glucose, and when these stores are gone, glucose levels in the blood (also known as “blood sugar”) drop. Fats and proteins can be backup fuel sources, but they don’t provide the glucose needed to sustain peak brain power.

Luckily for the study subjects, “memory performance ­returned to normal when we re­introduced carbohydrates in the second week of the study,” said Taylor. A piece of fruit or one-­quarter of a slice of bread seemed to be enough.

Even though Taylor’s study suggests that tiny amounts of carbs are enough to preserve memory, a few other studies suggest that popular low-carb diets—such as Atkins, which allows more carbohydrates than Taylor’s study does in the second week—may compromise mental abilities. One study, published in The American Journal of Clinical Nutrition in 2007, showed that people on a higher-carbohydrate diet processed information more quickly than those on a low-carbohydrate diet.

Fortunately, all diets don’t dampen brain power. A balanced, low-calorie diet may, in fact, boost it. A study in the Proceedings of the National Academy of Sciences earlier this year showed that restricting total calories by up to 30 percent for three months actually increased verbal memory scores (i.e., how many words were remembered 30 minutes after seeing them) in a group of elderly people. Researchers suspect that losing weight improved the body’s ability to use glucose, and that this allowed the brain to work more smoothly.

Bottom Line: Be cautious about striking carbohydrates from your diet: you may lose more than just a few pounds. The Recommended Dietary Allowance for carbohydrates is 130 grams per day, a number based on the amount of glucose the brain needs to function optimally. What does 130 grams look like? A cup of oatmeal, an apple, two slices of whole-wheat bread and ¾ cup of cooked pasta.

Now might be a good time to write down the main points covered above. The act of putting it down on paper will help you remember what’s important about your health.


Flax Seed Adds Essential Omega-3 Fats

Nutrition and Fitness Management

Would you like to find out what those-in-the-know have to say about healthy diet recipes? The information in the article below comes straight from well-informed experts with special knowledge about diet recipes.

Truthfully, the only difference between you and diet recipe experts is time. If you’ll invest a little more time in reading, you’ll be that much nearer to expert status when it comes to affordable diet recipes.

The health benefits of flax seeds were well known to many long lost eras. Flax was popular for medicinal purposes during the era of the Roman empire. Hippocrates, the Greek physician born in 460 BC praised flax for its medicinal value, yet by the 19th century flax had been demoted to a commodity used to make paint and linens, and to roll cigarettes. Today, flax is returning to popularity, due to the “new” research on the seeds that show a very highly concentrated source of protein, soluble fiber and essential omega 3 fats.

Flax High Omega 3 Fats

Omega-3 fats are those found in fish oils and are essential or necessary to our body’s metabolism because we are not capable of manufacturing these essential fats or nutrients. Anyone who attempts to eliminate all fats from her or his diet is only sabotaging the body’s ability to maintain an ideal weight and immune system.  All healthy diets include good fats.

Add Flax To Your Diet

Omega-3 fats and other essential fats allow your body to perform all the duties necessary to maintain a healthy lifestyle. Although flax seed is rarely eaten alone, it is easy to add to other food items.

* Add ground flax seed as a topping to yogurt, cereal or salads
* Many cereals have flax seed incorporated into them-check the ingredient lists
* If you make homemade granola, add some ground flax seeds into it
* Flax oil can be mixed into baked recipes like breads or cakes
* Mix flax oil with your salad dressings
* Stir flax oil into cottage cheese or even a portion of yogurt
* Sprinkle ground flax seeds over cooked vegetables

Flax Seed Needs Refrigerated

Your flax oil and seed need to be refrigerated to maintain freshness. Actually, fresh seeds store well in the freezer. Grind seeds prior to eating so that you get all the benefits from them. Grind only the amount you need as the seeds lose nutritional value quickly after grinding. If purchasing pre-ground seeds, get a small amount at a time and be sure to store them in the freezer.

It never hurts to be well-informed with the latest on diet recipes. Compare what you’ve learned here to future articles so that you can stay alert to changes in the area of affordable diet recipes.