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

The key element for healthy human development and good health is a healthy eating plan from prenatal to early childhood. Healthy eating is not only essential for healthy development, but also to help reduce the risk of chronic diseases which is critical to your child’s well being. It is generally agreed right across the board, that it is better to undertake the basic dietary principles of eating less, doing more exercise, eating fruits and vegetables on a daily basis along with whole grains and also to avoid a large consumption of junk food.

Listed below are some of the benefits of healthy eating.

Cancer Prevention

For years past, it has been believed that eating a healthy diet with the correct foods is more likely to prevent cancer. The foods included in this speculation are fruits and vegetables, which are full of antioxidants, which are thought to contain certain properties to fight cancer, along with low fat and high fiber foods. Although media reports are rife about bad diets causing cancer and good diets preventing cancer, the link between diet and cancer is a little tenuous. However, new studies are showing that women that eat a diet which is low in meat and high in fruit actually decrease their risk for breast and colon cancer.

Fruit and Vegetables

Almost always low in calories and fat are fruits and vegetables, and they are generally highly nutritious also. It is advised to east fruit and vegetables as a healthy snack, rather than a sugar-based product. It is generally recommended to eat seven servings of fruit and vegetables daily as part of a healthy diet. Fruits, vegetables and whole grains also contain fiber, which help to keep the bowels healthy.

Energy

For those people who have a fast lifestyle and leave early for work, or have a heavy schedule or a demanding family, then they can very often find that their energy levels can drop, therefore having no capability to undertake additional exercise. Vitamins and Minerals such as iron and B12 supply the body with the energy it needs throughout the day. It is important to ensure that you select the foods that provide the body with energy and nutrients.

Sugary drinks should be avoided at all times, as they are certainly an empty source of energy. Ensuring a healthy eating plan will not only increase your energy levels, but also improve the way in which your body functions, as well as strengthen your immune system and delay weight gain.

Cholesterol

Cholesterol is something which is present in every part of the body, including the brain, nerves, muscle, skin, liver, intestines and heart. Cholesterol travels in your blood in packages called lipoproteins. However, it is essential to remember that not all cholesterol is actually bad for you. It is in truth, a natural substance which serves as a building block in the body for cells and hormones, and helps fat to travel through the blood vessels for use or storage in other parts of the body. However, a high blood cholesterol level can lead to a build-up of plaque in your arteries, which can in effect increase the risk of heart disease. There are, however, certain types of fiber, including oats, which can help to lower cholesterol and maintain normal blood sugar levels, as part of a healthy diet.

Meals

It is advised, that in order to maintain the required energy levels and healthy weight, that three meals and two snacks are consumed every day. If you skip meals or are over-hungry, then you may be more likely to overeat or choose a non-nutritional food. Since it has been proven that your body takes 20 minutes to feel full, then attempt to relax and eat slowly so that your meal times last 20 minutes. This is also much better for the digestion system.

It is generally believed that it actually costs more to purchase healthy foods. However, purchasing your items, such as fruit and vegetables, in the right place such as a fruit and vegetable market, rather than a store, will result in them being much cheaper. With some careful planning, it is possible to produce some cheap and exciting meals for both you and your family.

Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development. http://www.my-personal-growth.com

Article Source: Benefits Of Healthy Eating

There are several diets for healthy skin that you might consider to restore a youthful glow to your complexion. You may think that any diet is difficult to follow, but the truth is that there are just a few important guidelines to be aware of, and even with a few minor dietary changes, you will see (and feel) results. Luckily, scientific research has been making leaps and bounds in correlating certain nutrients to healthy bodies and healthy skin.

What to Eat to Get That Glow
The healthiest diet will consist of plenty of fresh fruits and vegetables. Antioxidants are important to keep your complexion radiant and glowing. Free radicals are known to break down cellular structure and contribute to aging, so antioxidants are a first line of defense. Research has proven that antioxidants from vitamin C and E can protect and reduce damage in skin cells caused by harmful free radicals. Choose plenty of berries, like blueberries, raspberries, blackberries, strawberries and plums.

Vitamin A, vitamin E, selenium, zinc, and copper are also important for great skin. Also, be sure to select healthy oils, such as adequate essential fatty acids. These can come from fish like salmon, or from walnuts and flaxseed oil. Try to eat more olive oil, monounsaturated fat, beans and legumes. Reduce intake of bad fats, sugar, and processed foods. Choose whole grains over white flour.

Drink at least 8 glasses of clean, pure water each day. Drinking water helps to hydrate and flush toxins from the body. Also, switch from sugary beverages like cola, and try to drink some green tea each day. The polyphenols in green tea are said to have amazing health benefits.

If you’re having a hard time eating the right mix of food to get proper nutrients, consider taking a high quality vitamin and mineral supplement, as well as a daily omega fatty acid supplement, like fish oil capsules. Not only will these improve your appearance, but they will make you feel better from the inside out.

Also consider what topical products you are using on your body and face. Don’t use products with chemicals and harmful artificial ingredients. Avoid petroleum, paraben, and anything else that isn’t natural. Your skin can absorb these compounds and they simply are not good for you. Look for natural products with proven clinical results to help protect and rejuvenate your skin. Combining the right products with diets for healthy skin will have you enjoying a youthful complexion and healthier body for a long time.

Lauren is a researcher and author with an interest in healthy living. Learn more about the best skin care products on her website at http://www.expertskinadvice.com

Article Source: ArticleSpan

Many people complain that eating healthy is really, really difficult. They just don’t know why it has to take so much time to provide healthy meals for themselves and their family.

Truth be told, it’s about as difficult as you make it. And it can be much more affordable than eating out all the time or eating convenience foods.

Your cooking techniques matter, for example. Just about everyone these days knows that frying foods is unhealthy. Yet we eat them all the time at fast food restaurants. After all, it tastes so good!

If you like the taste, it’s far better to stir fry foods at home. You only need a tablespoon or so of oil for most recipes, so you aren’t adding so much fat. Plus you can add fresh vegetables to really make your stir fry delicious. And it’s easy.

A basic stir fry takes some chopped meat, vegetables, a bit of oil and some seasonings. A lot of people use soy sauce in stir fry, and if you’re using a nonstick pan you may be able to get away with using only cooking spray and no oil at all, or even skipping it entirely. Season it up with some herbs, garlic or whatever you like, maybe throw in a handful of cashews or other nuts, and you have a healthy meal that didn’t take too much time to make.

Switching to whole grains helps as well. Stop buying white bread and go for wheat. Switch from white rice to brown. Whole grain pasta. These don’t take any extra time and are much better for you.

If you’re constantly pressed for time, get a crockpot or make extra portions when you cook. The crockpot can be started in the morning, so that when you come home you have a healthy meal waiting for you. Extra portions of many recipes can be frozen so that you have quick dinners or an easy lunch to take to work.

Changing your shopping habits also helps. If you keep chips, soda, ice cream and so forth out of the house, it’s much harder to snack on them. Simple avoidance can work wonders.

You can still eat meat when you want to eat healthy. Just buy the leaner cuts. Most Americans eat more meat than they need to, so consider cooking less of it. This is another area where I’ve found stir frying to be helpful. You feel like you’re getting more meat if it’s cut into small pieces by the time it makes it onto your plate. Mixing it up with a lot of vegetables also gives the illusion that there’s a good amount of meat there.

It takes time to change poor eating habits. It’s a lot of fun eating foods that aren’t so good for you. But you can develop a preference for healthier eating and still not find yourself crunched for time.

Stephanie Foster runs http://www.makehealthymeals.com/ as a place for people to learn to take the time to eat a little healthier. She offes a variety of crockpot recipes on her website.

Article Source: ArticleSpan

People who are over 25 years of age should pay more attention to their cholesterol levels. This is because as the body ages, its ability to fight off bad cholesterol decreases. Experts say that in order to avoid having too much bad cholesterol in the body, people should always have a ready list of low cholesterol foods and create a balance diet menu out of it.

The following is a list of low cholesterol foods that can be mix and match to create a low cholesterol diet:

1. LEAN MEATS. Lean red meats or lean chicken/turkey meats and fish should always be included in the list of low cholesterol menu because these are rich in protein, vitamins, minerals, and micronutrients that are excellent for a person’s metabolism as well as in fighting off bad cholesterol.

2. VEGETABLES. This food group is considered as the healthiest among other groups in the food pyramid primarily because they are low in calorie-content. Aside from that, these are also high in dietary fiber and dietary nutrients that aids not only regulated metabolism but also balances cholesterol levels. Vegetables are also perfect low cholesterol foods because these are excellent sources of minerals and vitamins such as vitamins C, E and K, vitamin B-complex, and other micronutrients that reduce vitamin deficiency. Aside from lowering high cholesterol levels, other benefits of eating vegetables also include the reduction of heart diseases and cancer as well as high blood pressure.

3. GRAINS. Because these are in high-energy content and dietary fiber content, grains are effective foods to lower cholesterol level. Whole grains are also known as effective in controlling weight. Aside from whole grains, breads, beans, potatoes, pasta, and cereals can also help lower cholesterol levels.

4. NUTS AND SEEDS. Since these contain large amounts of vitamins and minerals, nuts and seeds are included among the list of low cholesterol foods. These foods also are also high in dietary fiber that is excellent for great metabolism and low in calorie-content that is effective for weight management.

5. FRUITS. Just like vegetables, fruits are also among the top food groups that lower cholesterol because they are very low in calorie content. These also contain large amounts of significant vitamins and nutrients that help prevent of vitamin deficiency as well as other illnesses.

To learn more foods that lower cholesterol, visit http://www.diettolowercholesterol101.com

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Eating with friends and family is a common way to interact socially. However, the main purpose of eating should be to keep us alive and healthy. Despite the fact you may not be able to follow these 5 healthy eating tips all the time, you’ll be much healthier if you at least follow them most of the time.

A healthy diet needs to consist of fruit, vegetables and fish and less saturated fat, salt and sugar. Unfortunately with our hectic pace of life it is much easier to hit the fast food joints than it is to keep a healthy eating schedule in place.

Price is also a factor. Cheap food just happens to be the same food that clogs your arteries and makes you fat. Try getting a nice fresh salad sandwich for the same price as a McDonald’s cheeseburger and chips (oh and for an extra 10c you’ll also get a coke!).

Here are some tips to get you on the road to healthy eating.

1. Eat a good breakfast
How many times have you heard it’s the most important meal of the day? And that is because it is! Don’t skip it! Have some cereal with low fat yoghurt at the very least.

2. Eat plenty of whole grains, fruits and veggies
Eating healthy is all about routine and finding things that are healthy but tasty as well. Fill up on this healthy food instead of scoffing cakes and donuts. Try eating raw veggies such as carrot and capsicum with a hommus dip. Yum! When having bread wholegrain is much healthier than white. You’ll get used to the taste.

3. Eat regular meals
That way you won’t get hungry and just eat the nearest most convenient thing.

4. Eat moderate portions
If you do want to keep eating unhealthy food occasionaly, keep the portions small. There is also evidence that suggests it is healthier to have regular small portions throughout the day rather than a large meal in the evening.

5. Change your cooking method
Try steaming and stir frying instead of deep frying. Totally eliminates the fat and/or oil while cooking.

To make things easier initially, reduce your intake of unhealthy foods instead of completely eliminating them. It is possible that unhealthy eating has made you addicted to sugar and to eliminate sugary food all together almost guarantees failure.

Start by replacing the two donuts for morning tea to one donut, eventually substituting the donut for an apple. Have a donut occasionally if you must, but save it for special occasions.

These simple 5 healthy eating tips should get you on the path to healthy eating. It’s not that difficult, is it?

Sharon Reid is creating a self improvement website for those wanting to create abundance in their lives. Visit her website here.

Article Source: ArticleSpan

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A healthy, balanced diet is imperative for growing tall. Children should eat nutritious foods during their growth years to prevent stunted growth. Adults can also add a few inches to their height long after their growth period is over by eating right.

Main foods that make you grow taller

Proteins rich foods and vitamin and mineral rich foods make you grow taller. Proteins comprise of amino acids which contain enzymes, hormones and antibodies that stimulate growth and effective working of the human body. Whole Eggs, fish, milk and legumes are protein rich diet. Some foods reduce the activity of the human growth hormones that make you taller. So these foods must be excluded from your diet. These foods include carbohydrates and fats. Carbohydrate rich foods like cereals, bread and rice hinder growth. Europeans consume more of proteins in their diet than carbohydrates and hence they are taller than Asians who eat carbohydrate rich foods.

Meats contain a lot of lipids and saturated fats that impede growth. So don’t eat too much meat. If you are eating non vegetarian food stick to lean red meats, fish liver or sea food like Pink salmon with long bones, blue crabs, rainbow trouts and clams that are low in fat content. Avoid pastries, sweets, sodas and crispies which are high in fat content. Alcohol, drugs and smoking can also retard growth.

Calcium is a prerequisite for growth of healthy bones. Hence foods rich in calcium like milk and other dairy products like yogurt and cheese should necessarily form part of your diet. Leafy vegetables are another source of calcium.

Citrus fruits like oranges and lemon are rich in Vitamin C that promote absorption of calcium and hence result in bone growth.

Other foods that make you grow taller are whole grains, vegetables, fruits, dried beans like nigari, cowpeas and soybeans. Drinking plenty of water helps you to gain height by promoting muscle growth. Whey protein and boiled chicken can also help. Including foods that enable height gain in your diet is hence very important for attaining full growth mentally and physically.

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Will a chocolate bar a day keep heart attacks away?

The candy industry keeps trying to convince us that chocolate is a health food by sponsoring and publicizing studies. One of the latest, in the medical journal Hypertension (July, 2005), shows that eating dark chocolate lowers high blood pressure. Jeffrey B. Blumberg, a professor of nutrition at Tufts University, gave 3.5 ounces of dark chocolate per day for 15 days to 20 people with high blood pressure. Their systolic blood pressure dropped by an average of 11mm.

Researchers at the University of California at Davis reviewed a number of recent studies on chocolate and its health benefits (The Journal of the American Dietetic Association, February 2003.) They found that flavan-3-ols, the main flavonoids found in cocoa, are associated with a decreased risk of cardiovascular disease. The article goes on to say that cocoa contains the same nutrients found in other plant foods, including minerals and specific antioxidants that help ward off diseases such as heart disease. In addition, oleic acid, a monounsaturated fat also found in olive oil, makes up one-third of the fat in chocolate and has been shown to be beneficial for heart health.

Europeans living in the 17th century also believed in chocolate’s healing powers. They said it “comforted the liver, aided in digestion and made one happy and strong.” Chocolate was used for stimulating the kidneys and treating anemia, tuberculosis, fever and gout; and was reported to strengthen the heart and relieve heart pain.

Cocoa beans are loaded with flavonoids, the antioxidants found in all fruits, vegetables whole grains, beans and other seeds, and antioxidants do lower blood pressure. However, dark chocolate by itself is bitter, so candy makers add lots of sugar and fat to make it taste good. Sugar raises blood sugar to damage cells in diabetics, and one third of Americans are or will become diabetic. Fat is a dense source of calories that makes fat people fatter. So the old adage: “If it tastes good, it must be bad.” still holds for most of us. Chocolate tastes good because of the added sugar and fat.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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Do you struggle trying to get your children fueled with a healthy breakfast? If you’re like me, getting your kids dressed in a matching outfit, getting the homework together, and getting the kids out the door is a struggle, let alone making sure our children get in a nutritious breakfast.

If you’re looking for some fast, easy, and nutritious breakfast ideas, then I have some fantastic ideas for you! Read below for some delicious breakfasts I prepare for my own children. Not only are they fast, easy, and nutritious, but my kids say they taste great too!

A Healthy Kids Breakfast Tip #1: Cereal


Yes, this is a given but how many of us parents give in to sugary cereal to appease our kids? Cut out the sugar and make sure your kid’s cereal includes whole grains and no sugar. My kids, in the beginning, weren’t too pleased about cutting out the sugar until I brought out the fresh blueberries and strawberries to adorn the tops of their cereal!

A Healthy Kids Breakfast Tip #2: Eggs, Toast & Fruit


Another given but one that may take more time than some of us parent’s have in the morning! I like hard boiling some eggs ahead of time and having them ready to go in the refrigerator. But them into little sections, throw some whole grain toast into the toaster, cut up some fruit, and you’ll have a nutritious breakfast that will get your child through the day.

A Healthy Kids Breakfast Tip #3: Yogurt with Granola

My kids LOVE this and it is just too easy to make! Pour some low-fat yogurt into a bowl and sprinkle it was some low-fat, low-sugar granola. Your child will think they’re eating dessert it is so tasty! This is a fabulous option that is so quick and easy.

A Healthy Kids Breakfast Tip #4: Fruit Smoothie

This is a great breakfast if your kids need to take it to go. Simply throw some frozen or fresh fruits (like blueberries, peaches, strawberries, bananas, or any other fruit you enjoy), some juice (like orange juice), and vanilla yogurt into a blender and blend away. Pour your smoothie into a to-go cup and your child will be fueled with some nutritious nutrients!

A Healthy Kids Breakfast Tip #5: French Toast

Dip some whole-grain bread into a little egg, some milk, nutmeg, and cinnamon and cook them in a skillet. Top the french toast with some fresh fruit, some low-fat yogurt, or sugar-free syrup for a great tasting and nutritious breakfast option. Kids really love french toast and will gobble this up!

A Healthy Kids Breakfast Tip #6: Muffins

This is easy! Once a week, I bake my own muffins and stick them in the freezer to give to my kids. On those busy mornings, I just pop one into the microwave and breakfast is done! Add a glass of milk and you have a filling and tasty breakfast. Make sure the muffins are whole wheat, low in sugar, and filled with ingredients that are healthy.

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If you are at risk of developing diabetes or have already been diagnosed with diabetes, you are probably wondering to yourself what are the foods that lower blood glucose levels? This is a legitimate question, as most people who develop either type 1 or type 2 diabetes need to adjust their eating habits. Most nutritionists will tell you that it is most important to eat a balanced, healthy diet and get exercise. This is definitely what you need to do, as a diabetic patient, and, in fact, the idea is sound for all of us.

But, that being said, it certainly makes good sense to not only eat healthily, but also to specifically look for foods that may help lower blood glucose levels. There are some foods that have been shown to do just that - so why not add them into your diet if your can, right?

So, what are the foods that lower blood glucose levels? Here is a list that may just get you on your way to lower blood sugar and less insulin or other medications:

* Cinnamon. Research tells us that cinnamon may lower your blood glucose levels.

* Broccoli. Broccoli has even been touted as the “blood sugar wonder food.”

* Vinegar. Adding vinegar to your diet may help with the effects of diabetes.

* Tomatoes. Tomatoes are rich in antioxidants and have been shown to be good for diabetes patients.

* Oatmeal. Oatmeal has long been recommended by nutritionists as a great food for diabetics

* Fruits with lower levels of sugar such as apples and pears.

* Whole grains such as rye and barley.

*Vegetables that aren’t the starchy kinds of vegetables. Look for cabbages, green beans, squashes, zucchini, lettuce, and spinach.

This is a partial list of some of the most beneficial foods to lower your sugar levels.

Learn More About Blood Glucose Levels

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