Healthy Eating 5 Times Every Day
By [http://ezinearticles.com/?expert=Gregory_L_Gomez]Gregory L Gomez
For those of you concerned about losing weight, improving your daily healthy eating habits are key points that need to be developed and consistently maintained. Instead of cramming three large meals into your body every day which will often be an excess, when planned accordingly you should be eating at five different times throughout the day.
By providing your body with five different opportunities to take in food, you prevent yourself from going into hunger mode where you start craving anything and everything. It is typically in these situations when the unhealthy stuff makes their way into the body and at amounts that are quite abundant.
Think about the last time you felt as if you were starving and what you ate at the next meal. More than likely you ate an excessive amount of food trying to quench that hunger feeling that was consuming your every thought.
Healthy Eating 5 Times Every Day Is Possible When You Take Time To Plan
These are the types of situations you want to avoid at all costs since it's these moments that are the epitome of binge eating. That is why it is imperative you plan out your meals and snacks for each day so that healthy eating becomes your top priority and your ticket to weight loss.
You will find that by giving your body five healthy eating, appropriately portion sized amounts of food, your body will be nourished throughout the entire day and never be yearning to be fed.
Therefore even though you will be eating at five different times moments during the day, you will still be able to keep your daily calorie total between 1,200-1,600 adjusted as you see fit or as your needs require. When you appropriately time your meals and snacks as per the following schedule, healthy eating five times a day is the perfect solution to put you on track towards living a healthy life.
Breakfast - 8am
Nutritious Snack - 10:30am
Lunch - 12:30pm
Nutritious Snack - 3pm
Dinner - 6pm
*adjust the times to fit with your daily schedule
Let's look closely at the food/snacks a typical day could consist of so you get an idea of how to plan.
Your breakfast meal can consist of oatmeal with raisins, a whole wheat english muffin with peanut butter and honey, or an egg white only, mushroom, and tomato omelette with non-fat milk. Each one of these options hovers around 250 calories. Your nutritious snack, a fruit or a bag of raisins with almonds, chased down with a bottle of water - 150 calories. Your lunch can consist of a turkey, spinach, tomato wrap with a fruit or one of the many frozen Lean Cuisine Meal options - 350 calories. The mid-afternoon snack consisting of either a granola bar or veggies with lite ranch dressing along with a bottle of water - a meager 150 calories. Finally dinner of grilled chicken and vegetables or whole wheat pasta and a salad - 400 calories.
Even though you are eating at five different times throughout the day, since you will be consuming healthy foods in appropriate portion sizes you will still have a daily overall calorie total at a healthy amount. After tallying up all five eating moments listed above, you arrive at just 1,300 calories!
Healthy Eating Every Day Will Soon Lead To Healthy Habits And Weight Loss
Just keep in mind that healthy eating five times a day will provide you will numerous confrontations with food and if you allow yourself to be persuaded into grabbing that bag of potato chips, pouring that large glass of soda, getting second servings of food, or snacking on other junk food, your overall calorie total will go up and over your daily target amount.
Develop healthy eating habits by preparing your meals and snacks in advance so you know exactly what you will be having the following day. By doing so you will not be confronted with situations that may lead you into an unhealthy situation. Also, with a specific plan in hand, you have complete control over your portions and will be able to keep each eating instance healthy and appropriate.
Gregory L. Gomez, M. Ed, an elementary school teacher for 13 years, now on a mission to develop a healthy life, lose weight, and finally get in shape. Follow his progress on http://healthychoicesinlife.com as he strives to lose 60 pounds through dedicated exercise and healthy eating. Get a FREE monthly Healthy Choices Newsletter along with FREE Healthy Eating Ebook just for stopping by at [http://healthychoicesinlife.com/programs]http://healthychoicesinlife.com/programs.
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5 Foods To Help You Feel Fuller For Longer
By [http://ezinearticles.com/?expert=Anna_E._Mason]Anna E. Mason
Filling Foods
Has your stomach ever growled in anticipation of lunch, even though you just ate breakfast? At some point, we've all fallen victim to an unexplained raging appetite, which can lead to eating snacks that are high in calories, sugar and fat, and most of all, weight gain. It sounds contradictory, but eating can actually suppress your appetite - as long as you choose the right foods.
Try one of these foods as a filling snack to keep you feeling fuller for longer and the 'fridge monster' at bay.
Water. We can mistake thirst for hunger. It is essential to drink between 1.5L and 3L each day depending on the size of person, how active you are and the climate. Ensure you have water to hand no matter where you are - in your car, at your desk, always carry a bottle with you. Many fruits and vegetables are high in water content, which provided volume and weight but not calories and are handy to keep you hydrated and feeling full. Including salad vegetables with your lunch and cooked veggies in the evening will help to keep you feeling fuller for longer.
Fibre. High fibre foods not only provide volume, but also take longer to digest. Making you feel fuller for longer on fewer calories. Classic examples are vegetables, fruits and whole grains.
Fat. Fat is high in energy and contains protein which will help to keep you feeling full and keep the cravings away. All nuts have heart-healthy fats, but almonds contain the most fibre serving, which can keep you fuller, longer. Eating about 15 almonds between lunch and dinner can stave off that 4PM energy dip, helping you avoid those crisps and cakes in the break room. Interestingly, one study suggested that our bodies may not absorb all of that fat in almonds, which might lead to an overall lower calorie intake when eating them.
Eggs. A recent study found that overweight people who ate eggs for breakfast took longer to get hungry later. This is useful for everyone, not simply those who wish to lose weight. The research participants had lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat, and higher levels of PPY, a hormone that helps stomachs feel full. Eggs are a perfect combination of protein and fat, so they're more satisfying than other breakfast foods.
Avocados. The green, creamy flesh of an avocado isn't just tasty - it's also filled with fibre and heart-healthy monounsaturated fat. In other words, avocados might be the perfect fill-you-up food. Foods high in fibre and rich in fat take longer to digest, allowing you to experience less overall hunger - and possibly take in fewer calories. Research also shows that avocados' oleic acid, a monounsaturated fat, tells your brain that your stomach is full.
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Best 7 Foods to Eat for Natural Cellulite Removal
By [http://ezinearticles.com/?expert=Heather_Jameson]Heather Jameson
Cottage Cheese Thighs, Orange Peel Skin or the Cellulite refers to fat deposits just below the skin, generally in the abdomen and lower pelvic region- thighs, buttocks and hips. A vast majority would cringe on even hearing this word, reason they all have it and all of them want to get rid of cellulite as soon as possible.
Deposition of cellulite is majorly due to hormonal reasons, bad lifestyle choices and poor diet. Age and genetic predisposition are also two important factors. But you can get rid of Cellulite. All you have to do is make some changes in your lifestyle and you would be ready to flaunt those sexy beautiful legs. Cellulite removal becomes simple when you eat the right way!
Here I have enlisted some food items that you must include in your diet to get rid of cellulite. Just follow these simple steps and cellulite would no longer be a problem in your life.
Natural cellulite removal with foods that banish cellulite
Water. That's right its as simple as it can get. Having lots of water can prove to be the magical weapon for losing Cellulite. Water would help you detoxify and flush harmful toxins out of your body. Cellulite consists of a large amount of toxins that collects as fat deposits in your skin. Water would help you lose it the natural way. Thus have at least 2-3 liters of water each day. Ad some lemon juice to it - this is the best cellulite removal tip ever!
Change your Salt. Replace your refined salt with either Celtic Sea Salt or Himalayan Crystal Salt. These are less acidic and doesn't leach out minerals from the body as in the case of Refined Salt. Also refined salt is much more dehydrating which actually leads to accumulation of Cellulite in the body. So say no to refined salt.
Green is the Way. Green tea is often associated with weight loss and is a very effective anti-oxidant. Less fats and very efficient in reducing the levels of toxicity makes it a perfect choice. It not only helps to get rid of Cellulite but also a very good source for increasing energy expenditure. Three cups of green tea a day should be a must.
Fresh Fruits and Vegetables. Being alkaline in nature, fruits and vegetables helps to detoxify the skin. They magnetize the acidic toxins in the cellulite and force them out of the body. But you should gradually increase your fresh produce consumption so that you don't magnetize a larger amount of toxins than your body can remove. Otherwise it would circulate and get resettled in your body.
Natural Herbs. Green and natural herbs can help you cut out on Cellulite deposition from your skin. They boost circulation and reduce fluid retention, thereby helping in detoxification. Try out some Dandelion leaves in a salad or make a juice. Ginkgo Biloba, prepared from leaves of ginkgo tree, is another good option to rel=nofollow [https://www.youtube.com/watch?v=s1gnXCoKGC0]Get rid of Cellulite from butt, legs and thighs.
Only Healthy Fats. Replace saturated fats with healthy unprocessed fats in your diet. This improves blood circulation that actually prevents Cellulite deposition in the skin. Fish, Fish Oils and Flaxseed are rich source of healthy fats. Nuts also help for the same.
Loads of Anti-Oxidants. One of the most important and efficient way of losing cellulite from the body is by having a diet loaded with a large amount of anti-oxidants. Anti-Oxidants is your primary weapon against toxins. They neutralize toxins in the skin and thus prevents cellulite buildup. Have berries, acai and citrus fruits that are a very high source of anti-oxidants.
Make these simple yet important changes to your diet and cellulite would no longer be an issue in your life. So get up and get rid of that Cellulite and have that sexy well toned legs that you always dreamed about.
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Article Source: [http://EzineArticles.com/?Best-7-Foods-to-Eat-for-Natural-Cellulite-Removal&id=8094226] Best 7 Foods to Eat for Natural Cellulite Removal
18 Foods You Don't Need To Buy Organic
By [http://ezinearticles.com/?expert=Rich_Clarke]Rich Clarke
Organic eating can be more expensive than eating normal, so this list of foods in this article will be a lot easier on the pocket.
Plus you will be safe in the knowledge that eating these foods won't harm your health.
The list of foods below will contain the least amount of pesticide residue when compared to other healthy foods.
The lower the level of pesticide residue will mean the lower the amount of harmful chemicals that enter your body.
These foods are not harmed by toxins so will not have lost so much of their nutritional goodness during the growing phase.
Probably the number 1 reason why more people don't eat organic is PRICE.
Going 100% organic is impossible, so by making smart choices like eating from the list below you should help to maintain your good health.
I have also previously stated that if you know the source and you know that the production of the food is clean then you don't need to eat organically. This applies to all foods, as long as you trust the source you will be fine.
So here we go with the list:
Onions - There isn't too much threat from pests for onions which means that farmers can get away with not using many pesticides on the onions. Onions are actually naturally resistant to pests. Just make sure the onions you pick have no damage and store them in a cool place or in the fridge.
Avocado - Due to the thick, resilient skin of the avocado it is hard for pesticides to break through. Look for ones which aren't too ripe and are nice and firm.
Sweet corn - Buy fresh, delicious sweet corn from a local source if possible and you will struggle to beat the taste, they are in season late summer, so sadly we have just missed them.
Pineapple - Due to the tough protective skin of the pineapple the fruit is protected. Be careful though with the smell. The sweeter the smell the more ripe it is and it will have begun to ferment.
Grapefruit - Once again the thick skin comes to the rescue with this food to help keep out the pesticides.
Mango - This is another fruit which is heavily protected from pesticides by its think skin. The best ones to buy will be colourful and have a rich fruity smell. If the mango is too soft it will probably be rotten inside so try to get one fairly firm.
Asparagus - Not too many insects or pests go after the asparagus crop so less spraying is needed.
Peas - According to a survey by the environmental working group peas are the least likely to have pesticide residue on. These are delicious if you grow them in the garden or can get them fresh from a local farmer.
Kiwis - The peel on the outside protects the kiwis from any pesticide residue slipping into the fruit. Try to avoid any kiwis which are too soft and have bruised and damaged areas. Keep in the fridge.
Cabbage - Pesticides aren't really used to grow cabbage so there should be very little residue left on the cabbage when it makes it into your kitchen. Just make sure the cabbage is nice and firm and give it a good wash.
Aubergine - An aubergine's thick skin does a good job of keeping out pesticides and chemicals used in the growing process. Firm and glossy aubergines are the ones you should aim to buy.
Papaya - The pesticide residue can stay on the skin of the papaya so you will need to give it a good wash. The best ones will be fairly soft to touch and have no visible damage.
Watermelon - Watermelons are great at keeping out harmful chemicals and toxins. Aim for the watermelons which are firm and don't contain soft spots.
Cantaloupe - Same reasons apply as above, the thick skin is very protective.
Broccoli - You shouldn't have to worry about eating non organic broccoli, broccoli crops don't face too many pest threats which means it doesn't have to be sprayed so much by pesticides. Look out for deep green broccoli with firm stalks. Always wash 2-3 times before eating and store in the fridge.
Tomato - Cherry tomatoes were on the list of foods you need to eat organic but if you are growing your own or buying fresh in season tomatoes you should be okay. Firm and glossy tomatoes from the garden are a great, tasty addition to many meals. If its mishaped don't worry, it just shows it more natural.
Sweet potato - Sweet potatoes are a superfood, they're packed with so much goodness. You don't have to worry about pesticide residue on your sweet potatoes so you are free to enjoy!
Mushrooms - There are loads of benefits from eating mushrooms and you don't want to miss out on them. You can get away with not buying organic mushrooms from the supermarket, if you do want to go one better though try growing them yourself or picking them up from a fresh farmers market.
(Adapted from the clean 15)
So there we have the list of 18 foods you don't need to buy organically.
The one thing you need to ensure before eating these foods is to give them a wash and peel them. This should help to make sure that all remaining pesticide residue is removed.
It is important to get into a habit of doing this with all of your fresh fruit and veg (even organic). Wash first before peeling, cutting or anything else.
Buyer Beware
Remember our good old "trusty" government set the organic standards.
In 2007 they allowed organic farmers to use toxic pesticide chemicals because of the potato blight which nearly wiped out entire crops.
By the look of it, as usual when money is involved rules can be changed.
The organic label has become a very desirable marketing tool. It is after all the fastest growing area in the supermarkets.
Some of the small local organic food producers have now been bought out by big multinational companies and in my opinion will try to reduce the quality when they mass produce it.
In most European countries, organic produce is regulated to exclude genetic modifications, however in the U.S., certified organic foods can still contain up to 30% GMO (genetically modified organisms).
There have also been reports of some of these big organic American companies working together to change the organic standards, in effect to dilute them down.
You may be shocked to learn that there is no limit to how much mercury, lead, cadmium, arsenic and aluminium is allowed in "organic" products in the UK or USA.
"USDA organic standards place NO LIMITS on levels of heavy metals contamination of certified organic foods. Even further, there is no limit on the contamination of PCBs, BPA and other synthetic chemicals that are allowed in certified organic foods, superfoods and supplements."
Other countries such as China have had their organic industries exposed, their organic food is not safe.
Remember with all that said it's always best to buy local or even better GROW YOUR OWN.
If you would like to receive weekly health and fitness updates on the top news in the industry along with several free gifts then follow this link: http://richard-clarke.co.uk/
Just enter your email address in the box on the right to receive a free 3 Day Detox Plan, an Easy Weight Loss Diet Sheet plus some free, easy to do, exercise routines.
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10 Easy Nutrition Tips For Weight Loss
By [http://ezinearticles.com/?expert=William_Born_K]William Born K
Nutrition experts and professional dieticians have their own favorite weight loss tips. Here is a compilation of ten easy nutrition tips for weight loss from nutrition experts and dieticians.
1. Eat Often!
Although this might sound counterintuitive, eating more often will help you lose weight. In fact, never go without food for more that 3 to 4 hours. Eat small quantities more frequently to keep hunger down. Eat small portions of protein- and fiber-rich foods throughout the day. Or else, eat a protein-rich snack or fruits between meals so that it reduces your food intake during mealtime.
2. Eat Whole Foods More
Whole foods take longer to digest and therefore make you feel full for a longer period of time. Reduce your intake of processed foods which often leave you feeling hungry again.
3. Never Ever Give Up Your Favorite Foods
Enjoy the foods that you love, but have smaller portions of them. When you learn to limit your intake, you can eat whatever you like and still stay thin. In one sense, you can eat your cake and have it too!
4. No Late-Night Eating Please
Your body needs time to digest your supper before you go to bed. Eating late at night does not allow the body enough time to do its work. The closer you are to bedtime, the lighter you need to eat. Having a heavy meal and then heading straight to bed could mean disaster for your weight loss initiatives.
5. Check Your Weight Often
You would stay on track if you had a good idea of how much you weighed. Take weight measurements periodically and make modifications to your intake accordingly.
6. Fill It With Fruits
If a smaller portion of desert looks pathetically small, add more fruits to it to build up volume. You can have half a cup of ice cream with a full cup of fruits, instead of filling the whole quantity with ice cream alone. This will help you cut more than 200 - 300 calories.
7. Exercise for The Right Reasons
Do not exercise to make you feel hungry, so that you can eat more. Most people will eat back all the calories that they burn in the gym. Eat a small protein-carb snack before or after your workout so that you don't overeat during mealtime. Also keep yourself hydrated adequately.
8. Rest Well
When you sleep well through the night, the urge to overeat is diminished. Sleep for at least 8 hours a day. That would also leave you with less hours for eating over a 24 hour period.
9. Shrink Your Portion
Switch to nine-inch plates so that you eat smaller portions during every meal. Use smaller cups too whenever possible. Shrinking your portion size is key to lowering your food intake, and losing weight.
10. Be Realistic
Remember that 3500 calories amount to just one pound of fat. You need to cut down so many calories to lose that one pound. So, aim at losing one or two pounds a week, so that you stay consistent over a longer period of time.
If you can practice just a few of these tips consistently, you will be well on your way towards losing weight and keeping it off permanently.
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Article Source: [http://EzineArticles.com/?10-Easy-Nutrition-Tips-For-Weight-Loss&id=8125348] 10 Easy Nutrition Tips For Weight Loss
Tiredness and Fatigue - 10 Best Ways To Combat Tiredness
By [http://ezinearticles.com/?expert=Brad_P_Yantzi]Brad P Yantzi
Fatigue is the medical word for feeling tired most or all of the time. People may describe it in a variety of ways, using terms such as weak, exhausted, weary, worn-out, etc. This level of tiredness will vary between individuals. Although many people are able to carry on with their normal routine, others may find it difficult to cope.
Sometimes this tiredness can feel overwhelming and leave you with little energy, or motivation, for everyday tasks. Tiredness affects everyone differently.
Many people with chest, heart and stroke conditions experience tiredness or fatigue.
This fact sheet provides information, tips and strategies that you can build into your daily life to help reduce tiredness and conserve energy and ultimately it'll reduce fatigue as well. Try to accept that you will have good days as well as days when you will feel more tired.
There are many things that can be done to make the problem of Tiredness more bearable. Here are some suggestions to help you cope:
Pace yourself- Give yourself time to do things. Alternate work / chores and rest by doing things in small stages. Do most energy-consuming tasks at the time of day / week when you have most energy, but be flexible and plan rest periods.
Get good quality sleep- It is important to get as good a quality of sleep as possible. A few hours deep and restorative sleep is more beneficial than hours of poor quality sleep.
Eat energy giving foods- Aim to eat a well balanced diet with foods rich in iron and vitamins (e.g. liver, spinach, fortified cereals). Slow burning carbohydrates are good as they provide energy gradually. Examples include: whole grains, pasta, rice, cereals, oats, beans and lentils. Sweets and chocolate give you a rush of energy that only lasts for a short time so try not to eat these regularly. Eating small meals more often is easier for the body to digest than 3 large meals. It also helps to provides energy more evenly throughout the day. Cook when you have more energy and freeze some of the prepared food for the days that you feel tired. Have a stock of healthy readymade meals for the days when you don't feel like cooking.
Learn to relax- Sometimes the harder you try to do something the harder it is to do, which can cause tension, anxiety and frustration. All this takes more energy. Being relaxed lets you use your energy more efficiently. You could try breathing exercises, meditation, listening to soothing music or talking to someone you trust and letting go of your anxieties.
Every day do something you enjoy- A positive attitude, outlook or experience helps enormously in boosting energy levels. Boredom is a very common trigger for feelings of tiredness. Pick up your old hobbies or try a new one and do a little every day.
Have light exercise- Regular light exercises have been shown to decrease tiredness and fatigue. If you are used to regular exercise try to continue with this if you feel able. Even taking short walks in the fresh air may help to boost your energy levels. Before undertaking any gentle exercise please, consult with your doctor.
Lose weight to gain energy- If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you'll feel much more energetic. Apart from eating healthily, the best way to lose weight is to be more active and do more exercise.
Get assistance- Domestic chores use up a lot of energy and you could get help with them. Friends and family could help with shopping and housework or social services may be able to arrange help for you. It doesn't mean you are becoming dependent, it means you are using your energy to its best advantage.
Contact your family doctor- Tell your doctor how you feel and make sure you have had an up-to-date physical. Besides evaluating any medical reasons for your tiredness, your doctor also may check to see if your fatigue could be a side effect of your medication.
Talking therapy beats fatigue- There's some evidence that talking therapies such as counseling or cognitive behavioral therapy (CBT) might help to fight fatigue. See your GP for a referral for talking treatment on the NHS or for advice on seeing a private therapist.
Some of the suggestions will be more effective for some people than others. Experiment with different combinations. Find what works best for you, plan ahead and don't be afraid to ask for help.
Brad Yantzi is a Health Development Specialist who, along with his wife, have searched dozens of products & techniques to compile the best strategies with the most impactful results. To learn more about Brad, click [http://bradyantzi.weebly.com]Tiredness and Fatigue.
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Foods That Improve Your Hair and Nails
By [http://ezinearticles.com/?expert=Gen_Wright]Gen Wright
Eating a nutritious diet is not only important for your physical health; it can help improve your cosmetic appearance as well. While keeping a generally healthy diet can help your skin, hair, and nails look good, there are a few minerals you need to consume to ensure your hair and nails stay healthy.
Biotin
Biotin (also known as vitamin H) is important for the strength of both your hair and your nails. For hair, it can also help keep your hair looking thick and lustrous. Having a deficiency in biotin can lead to hair that is brittle, or even cause you to lose hair. Foods that are high in biotin include cauliflower, bananas, eggs, peanuts, and salmon.
Omega-3 Fatty Acids
Omega-3s are important for your heart health, but they can also help your hair have more shine and prevent conditions such as dandruff and dry scalp. Getting the right amount of omega-3s can also help strengthen your nails. Foods high in this nutrient include fish such as salmon, tuna and sardines as well as foods like spinach, walnuts, and flaxseed.
Protein
Your hair and nails are both made of a protein known as keratin. Eating a diet high in protein helps your body create the keratin that helps both your hair and nails grow, so it's important to ensure you are getting enough protein. This important dietary element can also give your hair and nails some extra strength. The easiest way to do this is by consuming plenty of lean red meat and chicken, though vegetable protein sources such as soybeans, whole grains, and nuts can be an important source of protein as well.
Zinc
Zinc serves a similar function to protein when it comes to healthy hair and nails. Ensuring that you have enough zinc in your diet can cure or prevent conditions such as hair dryness and brittle nails that break easily. Foods that are high in zinc include lean beef, green beans, cashews, oysters, and soybeans.
Vitamin A
Many people associate vitamin A with better immune function, but this vitamin is very important for your scalp health as well. Vitamin A helps your scalp produce sebum, a natural conditioning substance that keeps your hair feeling and looking healthy and shiny. To ensure you are getting plenty of vitamin A in your diet, eat plenty of fruits and vegetables such as apricots, cantaloupe, mangoes, carrots, broccoli, and spinach.
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