Proper Nutrition? Nutrition is a huge part of you health and appearance. Some professionals will attest that as much as 70% of your weight loss and fitness results are based on what you eat. The word alone can make people cringe – as the guiltily think of the drive thru lunch that they just ate. Nutrition is a subject that people spend their careers studying and takes volumes of books to explain. My objective is to teach you how to eat a healthy diet that encourages your body to burn fat rather than store it. You don’t need overwhelming science to “get” this.

A healthy diet needs to be well rounded with the proper amount of nutrients, vitamins and minerals. The RDA’s recommendation for daily intake of such things is a good place to check your optimal intakes.

The first thing that you need to know about nutrition is this fact: Eating small meals every 3 hours will increase your metabolism and reduce fat storage. This is a proven fact that bodybuilders, models, athletes and lean people in general abide by – and so should you.

Eating right when you wake up is vital to breaking the fast your body enters every night. About 3-4 hours after you eat your body shuts down your metabolism and acts as if it needs to store food. This is a great function to have if a famine breaks out and you don’t see food for weeks. After all, if there’s famine you’re going to want your body to work “efficiently” by storing fat, and using it slowly.

However, you don’t want your body to store fat and burn it slowly now, right? Since there is no food shortage or famine at the moment (and there likely won’t be one any time soon) then it is pretty annoying when your body starts packing on the pounds. So, in order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage you need to reprogram your metabolism. Here’s how to go about it. Start your day off with a small meal and continue to eat small meals every 3 hours or so.

What should you eat? In this article, I am just going to give you general guidelines – These suggestions are a basic guideline to healthy meals that do not promote fat storage. Protein: 20% Fat: 15% Carbs: 65

%Each meal that you consume needs to have calories coming from protein, carbohydrates and fat. Your body needs each of these in small amounts throughout the day.

Machelle Lee owns and operates The Invisible Gym in Santa Cruz, CA. Her mission is to inspire people to become physically active and enjoy the benefits of a balanced, healthy lifestyle. For more information and questions you can visit her website. http://www.the-invisible-gym.com/

Article Source: The Importance of Making Healthy Food Choices

We’ve all heard the cliche you are what you eat. In the computer industry they say: GIGO garbage in - garbage out. You’re probably asking yourself what this has to do with health. That is a fair question and here is the answer - EVERYTHING.

Our bodies are complex organisms. They are composed of trillions of cells which combine in their unique way to produce you and me, and the billions of other people on our planet. If you look at any process that produces or manufactures a machine you will find that the finished product is a reflection of what went into the making and maintaining of the machine.

I don’t think anyone out there would change the oil in their vehicle with used oil. Would anyone make a new batch of french fries with last weeks grease? We all know better. So why is it when it comes to our bodies we continue to insert junk?

Don’t get me wrong. I am not trying to bash the fast food industry or anyone else for that matter. Just look at reality. If you put something in your mouth, that element becomes part of you in some way, shape or form. Some of those cells stay with you, maybe for a lifetime. Many of us have no clue what these substances can or will do to us. I remember hearing how healthy the Asians were as a race. Now look at their newer generations growing up on fast food. They are clearly not as healthy as their ancestors.

If you can’t pronounce an ingredient, or if you don’t know exactly what it is then, why would you put it into your body? Even if one element is ok, who has done the research to know how it will interact with all the hundreds or thousands of other elements we consume regularly?

You may say "Show me the data". That is also a fair statement and if I did have the proof I would probably be writing in a medical journal and be blasted by all the junk food lobbyists who are trying to protect their profits. The truth is there is also no data showing that these elements are healthy and will not cause potential problems. Our health organizations do what they can. My question for each of us is "Why take the risk"?

Sure, one polyunsaturated hydrogenated slab of whatever probably won’t kill me. But if I take one today, another next week, then a few more the next day, it all adds up. The question each one of us needs to ask ourselves is this: Why take the chance?

Do you want to live a long life? The obvious answer is yes, but are you doing what it takes to live a long healthy life? That is a key point. While I want to live a long life, I want to be healthy all the way to the end.

There was a character in Greek mythology who won a bet with one of the god’s. The character got immortality, but the god played a trick on him: while he would be immortal he also grew old and decrepit. He forgot to ask for a youthful body at the same time.

The choice is in our hands. Are we worth the few extra dollars to be healthy, or are we only interested in the immediate gratification of our food choices tasting good? Remember not everything that tastes good is good for you. The choice is in your hands. Make it wisely.

Josef Mack of Creative Holistic Business Solutions LLC helps people lead better and healthier lives. Get your free copy of Introduction to Health Secrets Explained at my website which is at http://www.healthsecretsexplained.com

Article Source: Make Healthy Food Choices A Priority To Ensure Optimum Health

Making small changes in the way you eat can help you shed unwanted pounds and lead to long term success in managing your weight. Try to incorporate the following healthy eating tips into your day and you will be amazed at what a difference these small changes can make in helping you achieve your weight loss goals.

1. Portion control is a highly effective way for you to control the calories you consume while still being able to enjoy the foods you love. Enjoying the foods you love in healthy portions and in moderation prevents feelings of deprivations. When you do not feel deprived, you can stick to your healthy eating plans for the long term.

2. Do not skip meals to try to lose weight. All this does is slow your metabolism and could lead to you consuming more calories at your next meal because you are so hungry by then. Instead focus on eating smaller meals throughout the day to keep your metabolism going all day long.

3. Do not consume too few calories. Your body becomes more efficient at surviving at the lower calorie intake making it even harder for you to lose weight.

4. Do not be afraid of having some fat in your diet. Your body needs some fat daily and it will help you feel fuller longer. Instead, switch to reduced fat products such as reduced fat dairy products and use healthy fats in cooking such as olive oil. Also check the nutrition label of fat free foods. Sometimes you find they have increased the sugar content to make up for the fat.

5. Do not be afraid of carbohydrates. You need a balanced diet for proper nutrition. If you eliminate an entire food group you also remove essential nutrients from your diet. You give yourself the highest chances of success when you do not cut out total food groups. Instead switch to healthier carbohydrate options such as whole grains and high fiber choices.

6. Do not restrict yourself to only eating at certain times of the day. Eating a healthy snack at 10:00 p.m. if you really need one is better than mindlessly snacking on empty calories at 4:00 p.m. The quality and quantity of the food you are eating in addition to how active you are throughout the day are much more important.

7. Track the food you are eating each day in a journal. Research has shown that the people who write down everything they eat have more success at weight loss than people who do not. The act of monitoring your food intake helps you to become more aware of the food choices you are making.

Nina Greene is owner of BennettHealthArticles.com and writes on a variety of subjects. To learn more about this topic Nina recommends you visit: http://www.BennettHealthArticles.com

Article Source: Healthy Eating Tips For Losing Weight

Your LAP-BAND surgery represents the first big step towards long-term weight loss but it’s not a magic bullet. You do need to be prepared to make healthy lifestyle changes for the best results. One important area is how you eat. Before you panic—this is not a diet! Living with the LAP-BAND means that you should feel full after small meals and making better food choices—without the feeling of deprivation and starvation. As you make the transition to your new lifestyle after LAP-BAND surgery, consider the following everyday guidelines and tips for healthy eating.

How to Eat Healthy Everyday

After your LAP-BAND is placed, you will not be able to eat large portions of food. The LAP-BAND is designed to help restrict the amount of food you eat while making you feel satisfied with less and longer. Most patients require only 1 to 1.5 cups of food per meal. In most cases, if the band is adjusted properly, even this modest amount of food can be difficult to finish. Hence, you should try to enjoy your meals by eating slowly and chewing well to ease digestion.

For the most part, your meals should be centered on a portion of healthy protein such as lean meats. Then, you should add items like fresh fruit, steamed vegetables, light or low-calorie dressings and sauces. After you structure three healthy daily meals, you should try to maintain a consistent schedule and avoid snacking throughout the day. If the band is properly adjusted, you shouldn’t feel the pangs of hunger that accompany most diets. The key is finding a way to incorporate foods you enjoy into small, healthy meals. Most importantly, if you find a healthy way to eat the foods you love, you won’t feel deprived or have trouble meeting your long term weight loss goals.

Though most LAP-BAND patients will be able to enjoy healthier versions of their favorite meals, there are certain items that can be difficult to digest. Foods such as steak, bread and fibrous vegetables like asparagus can cause some LAP-BAND patients discomfort as these items typically can’t be chewed well enough to digest easily. Additionally, soft deserts such as ice cream and pudding should be avoided in most cases as the LAP-BAND is not designed to restrict such items.

While it is important to drink water throughout the day to stay healthy and hydrated, you should avoid drinking beverages with your meals. It can “wash down” the food in your stomach that the LAP-BAND is designed to keep there to help you feel full longer and more satisfied.

Making Sense of Menus

While you will certainly find ways to prepare healthy, well-proportioned meals for yourself at home, healthy eating is often more difficult when eating out. However, regardless of where you eat, you will be able to find healthy options if you know what to look for on the menu. Be confident in your decision to eat healthy and try not to feel different than those around you if they’re ordering unhealthy foods and larger portions.

To help you learn how to eat make good choices with your LAP-BAND, consider the following tips when dining out.

• Order salads or steamed veggies as side dishes rather than fried alternatives.

• Ask for all salad dressings and sauces to be placed on the side.

• Pay attention to the menu’s “buzz words.” Avoid fried foods and look for items that are grilled, baked, broiled, roasted, steamed, stir-fried or poached. If the menu isn’t clear about how an entrée is prepared, ask your waiter for better descriptions of menu items and possible recommendations for a healthy meal.

• Order an appetizer or a children’s portion. After LAP-BAND surgery, you will receive a patient ID card that explains your need for smaller portions, allowing you to order children’s meals at most restaurants.

• Order “light” meals. It most cases, light entrées will eliminate extra butter and oil or be prepared without frying.

• Try to avoid soups and sauces with cream bases, including items such as alfredo sauce and chowder-type soups.

• When your food arrives at the table, ask for a box or “doggie bag” and put away at least half of your dish to enjoy for another meal.

• If your party orders appetizers and deserts, share with others rather than ordering your own plate. Remember that the first few bites are always the best anyway, and put your fork down once you’ve had a taste or two.

• While excessive amounts of alcohol should always be avoided, a single glass of red wine at dinner provides a safe alternative to calorie-heavy beers and mixed drinks.

Making Healthy Choices on the Run

While traditional restaurants often make it easy to find healthy options and make substitutions from less-healthy menu items, fast food restaurants often pose more of a challenge for LAP-BAND patients. While you don’t necessarily need to avoid “fast food,” you need to take greater care in creating healthy meals. Here are some additional tips to follow when you are dining out, but short on time.

• As mentioned in the tips for dining out in traditional restaurants, you should choose grilled or baked items instead of breaded and fried dishes.

• Try to find a deli or a fast food restaurant that allows you to customize your meal.

Carole S. Guinane, a Chief Clinical Officer writes articles about obesity and weight loss for New Hope Today.

Article Source: Healthy Eating After LAP-BAND Surgery

Eating healthy is one area where a lot of people struggle, especially when traveling. The Standard American Diet that most Americans consume does not provide the proper nourishment for our bodies to function optimally. It is important to know which foods to focus on and what foods to avoid. Also, knowing how to be sure you are eating enough of the healthy ones when on the road and eating a health promoting diet overall is important. Eating healthy comes down to making it a habit on a daily basis. Focusing our diets on vegetables, fruits, 100% whole grains, lean proteins, and good fats is key to a health promoting diet.

Evidence has shown that good nutrition can help to prevent the occurrence of many diseases and health problems. Most of us are aware that when we eat healthier we feel better, we think more clearly, and we have more energy. But what are these good foods that we need to concentrate on. First and foremost, we must hydrate our bodies with pure water. Soda, coffee, and alcohol all cause our bodies to become dehydrated. Water is vital to our health. It constitutes over 60% of our body’s weight. Not drinking enough water puts a lot of strain on our body. Many of our bodies systems rely on it to function properly, for example kidney function can be affected, gallstones and kidney stones could form and our immune system can become impaired when not drinking enough water. Optimally, one should drink half of their body weight in ounces each day to ensure proper hydration.

Secondly, make sure to include lots of fruits and vegetables in your diet. These are also very easy to take along when traveling. Most don’t need any refrigeration and for those that do a small cooler is all that is needed. Fruits and vegetables provide our bodies with a wealth of vitamins, minerals, antioxidants, and fiber that are all necessary for good health. They are low in saturated fat and calories. Not everyone likes all vegetables and I’m sure some of you may not like them at all, but please give them a chance. After all, it is your health we are talking about here.

Next, reduce the saturated fats in the diet. They are linked to high cholesterol, numerous cancers, heart disease, and strokes. Eating fewer animal products and more plant products will help to do this. Concentrate on putting good fats in your diet. Foods that contain good fats include nuts and seeds and certain seafood. Nuts and seeds are great to have handy when traveling to give an instant energy burst. They are a little high in calories so keep a serving to a quarter cup.

Many are confused about eating whole grains. As a rule of thumb eat foods that on the ingredient list say that they contain whole grain wheat, whole oats, etc. A lot of foods do not have to have very much of a whole grain in them to be labeled as such. The only answer I have for this is to be a conscious consumer when buying any packaged food and always reading the labels.

The next item to be sure to include in the diet is low fat protein. Focus on lean poultry, fish, and soy products for protein. Red meat is high in saturated fats so limit the amount of this consumed. Good proteins provide a full range of amino acids, vitamin B12 and iron. Also cold water fish, such as salmon, mackerel, and herring provides our good fats known as omega-3 fatty acids.

Also, avoid the unhealthy "whites" as I call them. These are refined sugar, refined flour, shortening, hydrogenated oils (and products they contain). Refined sugar places stress on your blood sugar and other body controls. When refined sugar and flours are eaten they cause a rapid spike in blood sugar levels, producing a higher release of insulin. Therefore, eating these foods is harmful for blood sugar control, especially in people that are hypoglycemic or diabetic. Sugar can also affect mood and our overall feeling of well-being.

Almost all restaurants have healthy options on their menus now; it is just about making the choice for something healthier. Ask for a side salad or vegetables instead of French fries, choose grilled or baked over fried, light soups for creamy varieties. Do be careful of salads, although they can be very healthy, they can be unhealthy very quickly when high calories dressings, bacon, cheese, etc. are added. Choose a light dressing whenever possible and eliminate the unhealthy topping, instead choose different veggies, fruit, beans, chicken, turkey, salmon, or tuna to top your salad.

Eating healthy does not have to be a challenge on the road, it just takes a little practice and some tips to help get the ball rolling.

Christopher McCombs teaches a Orange County Bodybuilding in Southern California. Learn more from Christopher and find out more about his programs by visiting http://www.socalworkout.com/.

Article Source: Eating Healthy on the Go

There is 1 hormone that can ruin your healthy weight loss diet and have you not only frustrated, but more importantly not losing any weight. Your body is a very complicated machine and hormones dictate much of what your body does or doesn’t do. They are very powerful and can influence your weight loss in a very dramatic way.

Cortisol is the hormone that can be detrimental. Cortisol is very influential because excess cortisol stimulates your appetite and causes your body to store more calories as fat. These are 2 things you don’t want when trying to follow a healthy weight loss diet. Cortisol also increases protein breakdown within the muscle, which means a slower metabolism and less calories burned. Continuously burning calories by keeping your metabolism going at a fast pace is a crucial component of weight loss success.

It decreases glucose utilization and increased insulin resistance, which means the glucose or sugars in your body are not used for energy as much as they should be. They float around instead and will be stored as fat. This is strike two against your healthy weight loss diet and healthy eating plans.

One thing that directly increases cortisol is stress. Stress causes increased cortisol levels, increased insulin resistance and increased leptin resistance. Stress can come from work issues, family issues, medical problems and even unhealthy foods. When stress increases leptin and insulin resistance this causes higher cortisol levels. Well, when you have higher cortisol levels your leptin and insulin resistance get worse. It is a vicious cycle that keeps feeding on itself until you are overweight or obese. If stress is a large component of your life, a healthy weight loss diet will be ineffective, despite best efforts at following healhty eating plans.

Those with extra fat in your belly, a round face, high blood sugars or high blood pressure most likely have elevated cortisol levels. Here are a few things you can do to lower your cortisol levels.

Eat every few hours. When you wait longer than five hours between meals your body may start to release extra cortisol, which then increases your appetite. By eating every few hours not only are you going to keep your cortisol levels low you are going to stimulate other hormones that help you feel full for a longer period of time and reduce that urge to keep eating. Also, eat lean protein at every feeding opportunity to trigger certain hormones that will help you to eat less food and burn more calories.

Of course you need to make sure that you also control your stress as I have discussed how important this is to controlling your cortisol levels. Get plenty of sleep, exercise frequently and focus on reducing other stressors in your life so that your healthy weight loss diet is more effective.

Jayson Hunter is a Registered Dietitian with more than 10 years of experience helping people breakthrough and discover a healthier life. Learn more powerful nutrition tips at http://AskJaysonHunter.com

Article Source: Healthy weight loss diets ruined by this 1 hormone

Every one knows that our is greatly affected by our eating habits. Healthy food is very important, in order to keep ourselves fit, and away from illnesses, although certain type of food can be dangerous if consumed wrongly. Fast food is a type food, which can be cooked easily and within a short period. There is a common belief that the fast food is junky in terms of calories and therefore is not healthy. However, this is not true. There are a lots of healthy fast food recipes. The following article will tell you something about healthy fast.

When we speak about healthy fast food, we usually mean the food that has a low content of calories. The calories are derived from the carbohydrates fats and proteins. Over consumption of proteins is not such an issue as it is not stored in the body. Our body uses only that much amount of protein that is essential and the rest of it is egested of the body. However, over consuming carbohydrates and fats should be avoided.

Therefore, the important thing for any healthy fast easy recipe is that it should have less carbohydrate and fat content. However, at the same time it should be rich enough in the other nutrients like vitamins and minerals. Therefore, the ideal ingredients for the healthy fast food recipes are the vegetables and fruits.

You can have healthy fast food breakfast meals, supper, dinner, etc. There are several such recipes that you will definitely find a suitable healthy fast recipe for all these times. The main thing for any healthy fast recipe is that it should not have more calories.

Fast foods are liked very much by children. They hot or sweet fast foods especially are very popular among the children. However, there is no reason to worry, as the fast food recipes can be tasty as well. There are healthy fast food recipes available, which would satisfy the sweet tooth of your child and still being free from sugar and calories. For example, sauces, jams made from fruits without the use of sugar.

Rather totally changing the ingredients for making food, you can also change its type. For example if you like eating flesh, you can eat the chicken, fish etc, but avoid the red meat. In the same way, you can substitute the no calorie sweeteners available these days in police of sugar. There are several such changes, which will make your diets healthy fast calorie burning diets.

Are you interested in improving the health of your heart? If so, check out Michael Dixon’s new advanced magnesium super mineral product pMg. Simply click on heart-health.us.com and learn more about this patented product.

Article Source: Healthy Fast Food For Better Health

How To Prevent Cancer and Other Major Diseases by Eating Healthy According to God’s Holy Word

As I embarked on this journey of eating healthy for weight loss I began to research many theories that would lead to a healthy lifestyle. Recently my father and a good friend both died from cancer. I believe they were both preventable and curable. There are also many members of my church battling one form of cancer or another (which is not unusual for a church as large as mine). I also recently turned 50 years old and I look differently at my mortality than I had as a young man. I said all of this to let you know a few of the circumstances that motivate me to eat healthy according to God’s Word.

"My people are destroyed for lack of knowledge: because thou hast rejected knowledge, I will also reject thee, that thou shalt be no priest to me: seeing thou hast forgotten the law of thy God, I will also forget thy children." (Hosea 4:6kjv)

This scripture is one that comes to mind as I research the way we eat and live our physical lives. It is scary that the government knows the truth about many food additives we consume yet the FDA does little or nothing about it. Unhealthy food is not just an American phenomena. Heart Disease, Cancer and Diabetes are world wide epidemics. I believe they are caused by the greed of the pharmaceutical and food processing companies, overlooked by governments, because of the billions of dollars made in these industries.

Did you know that prior to the 20th century Heart Disease, Cancer and Diabetes where virtually unheard of. Today they are the number one, two and three diseases by affliction and cause of death. In 1890 the average American consumed 5 pounds of refined sugar a year. Today the average American consumes more than 135 pounds of refined sugar annually. This is no coincidence. Obesity, Heart Disease, Cancer, and Diabetes all have dramatically increased and we know why.

For over forty years there has been a push to replace refined table sugar with substitutes. Therefore, we have Saccharin, Aspartame and Sucralose. All produced by major pharmaceutical companies. All have potential or possible health risks and should avoided. Saccharin (Sweet and Low) is a known to cause cancer and other diseases. Aspartame (NutraSweet and Equal) is thought to cause cancer and other diseases by some experts and said to be safe by others. Sucralose (Splenda and SucraPlus) proves to be a cancer risk at high levels of usage. No with the FDA showing these all as safe as a sugar substitute and food additive, where does the average person turn and who do they believe?

I believe God and His Holy Word. First, if there is a chance that what I eat causes cancer I stop eating it. Maybe. Did you know that refined sugar and the synthetic sweeteners are all addictive? They are just as addictive as cigarettes, alcohol and drugs. Hmmm. Have you tried to give up sweets or some of your other favorite foods? Easier said than done. Again, "My people are destroyed for lack of knowledge".

To deal with this truth we must understand that when God speaks to us through His Word its truth is either physical, spiritual or both. Lack of Knowledge leads to physical and spiritual destruction. As we look at this lack of knowledge, physically, if we continue to eat an unhealthy diet we destroy our bodies.

So How do we Eat Healthy to Prevent Cancer According to God’s Word?

"Then God said, I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food." (Genesis 1:29 niv)

Simply put:

1. Eat Fresh Fruit, Raw Vegetables, Grains, Nuts, Beans and Seeds. If at all possible choose organic. 2. Drink Plenty of Water. One half your weight in ounces up to 100 ounces. 3. Exercise. 4. Sleep seven to eight hours a night. 5. Get as much Fresh Air as possible. 6. Get Fresh Sunshine 7. Avoid Stress.

These seven tips are all very important. The most important aspect of a healthy lifestyle and avoiding cancer and other major diseases is what we eat and drink. Let us avoid putting garbage into our bodies and eat what God gave us.

I am not a vegetarian. Maybe, I should be.

1. I make sure 60 to 70% of what I eat is Fresh Fruit, Raw Vegetables, Grains, Nuts, Beans and Seeds. 2. I also drink 8 - 10 glasses of water each day. 3. I exercise 2-3 days a week for one hour. I can do better. 4. I sleep about 6 hours a night. Not enough. 5. I can get more fresh air and sunshine by walking outside which I do daily except in the winter. 6. I need to do better avoiding stress but I do not let a lot of things bother me. This is a matter of faith and relationships. As I improve my relationship with God my Faith increases and I have less stress.

Finally, we all need to do the best we can.

We need to Seek God.

Ask God for knowledge and wisdom.

Be aware of what we eat and drink.

These tips will help us to "Prevent Cancer and Other Diseases According to God’s Word.

Louis is a Christian who is focused on sharing God’s Word and Living a Healthy Lifestyle. Passionate about eating healthy, weight loss and fitness. Louis authors blogs: http://healthyweightloss4babyboomers.com and http://notbreadalone.wordpress.com

Article Source: How To Prevent Cancer By Eating Healthy

If you been through a grocery check-out or bookstore lately–or even taken a look at the food section in the paper–you’ve probably seen some great recipes that inspire you to eat more healthfully and enjoy meals that tantalize your taste buds while sustaining your body. But "eating healthy" is more than great recipes… it’s a way of life. It’s planning, shopping, and thinking differently about food. Truly, removing the stress from the process of creating meals is a major component a healthful diet.

First of all, what is "healthy food"? Current nutritional consensus holds that healthful diets consist of lean meats and fish, whole grains and fewer processed foods, which tend to have more added sugars, starch and less fiber. Fiber is known to be especially beneficial and whole grains are a great source, but so are nuts and leafy green vegetables. Lastly, a truly healthful diet has reduced amounts of fat, sodium and added sugars, all of which are plentiful in processed foods.

"Fat" is a bit of a dirty word in nutritional terms, but–in its best forms–is necessary and even beneficial. Limit butter, and opt for a drizzle of good olive oil on bread and in cooking. For cooking at higher heats, grapeseed oil is a great choice.

To support your healthy eating plan, stock your pantry wisely, focusing on the kinds of cuisine you and your family prefer. Start with the basics: good olive oil, reduced fat/sodium broth, brown rice, whole wheat pasta, dry beans and lentils. Then if you particularly enjoy Tex-Mex, add good chili powder, cumin, oregano and tomato paste. If Asian fare is always a favorite, keep low sodium soy sauce, ginger and sesame oil on hand, along with longer grain rice… you’ll always be able to whip up a fabulous meal with some fresh lean meat and vegetables.

A well-stocked pantry includes fresh dried spices that allow you to experiment with flavors and make otherwise bland dishes really "pop"! Buy your spices in the bulk foods section of your favorite grocery store. These will be fresher and more flavorful than the jarred variety…especially if your spices came WITH your spice rack! Throw those out and start over with fragrant, freshly milled spices that you store in air-tight containers.

With your pantry all put together, you’re ready to start planning some meals! A little extra prep time when you come in from the grocery store will make subsequent dinner projects quick and easy. Apportion fresh meats into ziploc bags with marinades right away. Those you won’t eat in the next day or two can be frozen for extra time to take in flavor! Plan more than one meal in a week that use that same fruits, vegetables and fresh herbs–wash and chop those right away.

For the busy family cook, concentrate on meals that can be put together in 20-30 minutes. Chicken breasts, pork tenderloin, fish and seafood are all choices that do not require lengthy cooking times. Add a quick-cooking grain, steamed vegetables or a salad and you’ve got a well-balanced, tasty and healthful meal in no time!

Here are a couple of great recipes to get you started.

Moroccan Spiced Pork Tenderloin

Tender, juicy pork tenderloin is a cinch when you follow these simple rules. Sear the meat over medium high heat to seal in the juices. Use a food thermometer and make sure you only cook the meat to 150 degrees. Let the meat rest (covered loosely with foil) for at least 5 minutes after you remove it from the oven.

1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon salt
3/4 teaspoon black pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon cayenne
1/2 teaspoon ground allspice
1/4 teaspoon ground cloves
1 tablespoon olive oil
1-1/2 pounds pork tenderloin

Heat oven to 400 degrees.

Combine spices in a small bowl. Season pork on all sides with spice mixture.

Heat oil in 12-inch ovenproof skillet on med high heat. Sear tenderloin until brown on all sides (about 4 minutes).

Place skillet in oven, bake for 15-20 minutes or until the internal temperature of the pork reaches 145-150 degrees.

Remove from pan. Cover pork loosely with foil and let rest for 5 minutes. Slice and serve.

Serves 4

Couscous with Dried Fruit

Couscous has got to be the quickest side dish on earth. Add your favorite herbs, spices, veggies and even nuts to make your own signature dish.

1 1/4 cup vegetable broth
1/4tspsalt
3/8tspcinnamon, ground
1tbsp butter or olive oil
1cupcouscous
3tbsp dates, chopped
3tbsp cherries, dried
3tbsp golden raisins

Bring broth, salt, cinnamon, and butter or oil to a boil. Stir in the couscous, dates, cherries, and raisins. Return to a boil. Cover and remove from heat. Let sit 5 minutes. Fluff with a fork and serve.

Serves 4

Toni Tanner Scott, Personal Chef and Cooking Coach, http://www.DinnerMadeSimple.com

Article Source: Healthy Meals Don't Have To Be Boring

Want to continue eating unhealthy day-to-day? Stop reading. Want to learn and make the choice to eat healthy, knowing you are human and may have an occasional day where this doesn’t happen? Read on and open your mind to some new possibilities!

Put a "STOP" and "THINK" sign on your cupboard and refrigerator doors to remind yourself to ask these questions before proceeding. Then choose your plan of action and proceed knowing the decisions and the consequences are yours!

Are you hungry? Is there a gnawing and growling in your tummy?

*If no, then examine why you are at the cupboard or the refrigerator looking for something to eat.

*What emotions are you feeling? Sad? Happy? Depressed? Angry? Bored?

*Has a specific incident just happened? A fight? A disappointment?

*What activity were you just doing?

*Is going in search of food a habit you have developed whether you are hungry or not?

*If so, then examine the reason why you are at the cupboard or the refrigerator

*Have you given any thought to what motivated you to begin your journey? Your health? Lowering your blood pressure or your cholesterol? Living to see your children or grandchildren? Wanting to share more time with your spouse? Being able to be active? To wear pretty clothes? To improve your self-esteem? To feel better?

If you are hungry and you feel a gnawing and growling in your tummy, then examine if you want to make a healthy choice or an unhealthy choice.

If electing to eat healthy, then select good nutritional items that contain acceptable caloric content . Eat protein, whole grains, fresh fruits and vegetables, non-fat or low-fat dairy. Eat in moderation.

*If electing to eat unhealthy foods, then realize what you are doing by understanding what it will cost you to make this choice. Your health goals may be affected; your weight and cholesterol numbers may increase.

You may have a larger relapse following this choice. You may die earlier due to associated health related issues. You may not live to see your children raised or enjoy your grandchildren. You may have to resort to wearing over-sized clothing or tight clothing and those pretty clothes you yearn to wear simply won’t fit. Your self-esteem may suffer. You may feel worse, physically and mentally.

By this time, if you are truly hungry and elected a healthy option, you are on your way to the success you desire; Congratulations! If you are not hungry but wish to eat anyway or if you continue to be challenged with the urge to eat in an unhealthy manner, there are a few more thoughts to consider.

*Not hungry? Then try implementing these changes.

*Sad? Go do something you know will make you happy, get your nails done, call a friend, go for a walk, get out of your present location, read motivational thoughts, get online and talk to your support group friends.

*Happy? Yeah you .. go somewhere where you don’t eat, like a walk in the park, skip around the block, take a candlelit bath.You don’t eat in the tub, do you?

*Depressed? Join a support group. Get out and do something new. Go shopping for a self-help book and read it. Get outside and feel the sunshine on your face. Watch the clouds move. Listen to the birds sing. Count your blessings.

*Angry? Go work out at the gym and run on the treadmill, ride a bike, or hit a punching bag. Go for a long, fast-paced walk. Take a pad of paper and go sit outside in the sunshine or a library and write down your feelings. Journal your feelings online in your support group ~ they can be shared with all to gain assistance and knowledge from others within the site. You can elect to share your journal site-wise, with only those you have elected to be your online friends or you can keep your entries private ~ for your eyes only. I would recommend not handing them to the person you are angry at…sometimes we say and/or write things in anger we wouldn’t say otherwise and might regret later.

*Bored? Come to my house, I’ve got LOTS to DO! LOLLL Find a new activity or interest. Take a class at a community college or local university; they are inexpensive and you meet new people. Start a new project or finish an old one that you’ve been meaning to do. Exercise. Volunteer to help others; it will bless your life.

*A fight? We all do from time to time. Be sure you "fight fair"

-State the action: "When you yelled…"

-State how YOU feel, you are entitled to your feelings."It made me feel like I wasn’t important"

-State what you would have liked to have had happen (sometimes it’s good to give two options) "I would have preferred that we talk quietly about what was bothering you and ways to make improvements "OR"
I would have preferred there had been no yelling and that we planned a later time to discuss this when tempers had cooled"

*A disappointment? Disappointments are unfortunate but not a reason to be unkind to you; they are a part of life as well. Believe it or not, without disappointment we would not know pleasure, happiness and contentment. It is all about balance. Perhaps when feeling disappointment, you can find another activity to do that brings you joy or you can simply think of the pleasure and joy you have shared before and count your blessings.

Now, all that said, if you still elect to make a choice that is unhealthy, then by all means do NOT beat yourself up for it! Realize you are human, you will make and choose decisions that may be contrary to your goals, but they are for that day. Accept the choice, enjoy what you are going to eat, forgive yourself and start the next day out without guilt and a renewed commitment to live healthier and make better choices. Life is a learning process for all of us and while we enjoy and share the company of others along our path, our journey is of our making and leads us where we wish to go. I’ll restate a favorite quote and a few others that helped me many times when faced with these decisions…

"Our worst fear is not that we are inadequate; our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, "Who am I to be brilliant, gorgeous, talented and fabulous?" Actually, who are you not to be?" Nelson Mandela

"The only limits to our realization of our tomorrow are our doubts of today." Franklin D Roosevelt

"To achieve the seemingly impossible, you must first dream it possible." Victor Havel

"As long as a man stands in his own way, everything seems to be in his way." Emerson

"Obstacles are those frightful things you see when you take your eyes off your goal." Henry Ford

To quote a dear friend, "Too many times we have a dream and we have voices that tell us why it can’t be done or how hard it will be, explaining to us in great detail the obstacles and the difficulty. In doing so they are well meaning yet damaging beyond measure.

Too many times we listen to those voices - too many times ours is one of the voices.

It is our dream no one has a right to prevent us from reaching it, least of all us."

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Article Source: Eating Healthy or Unhealthy ~ The Choice and the Consequences are Yours!