Why You Have To Pay Attention To What You Eat

Why You Have To Pay Attention To What You Eat

By Rachel Visaya

To maintain a healthy lifestyle, you have to pay attention to what you eat. Having a healthy diet is an important aspect that you have to focus on if you want a body that feels good and looks good. A healthy eating habit should be developed to maintain a body that is free from diseases and stress. It's not about eating less but taking in all the nutrition your body needs to maintain an optimum health condition as well as maintain the best weight for your body type, height and age.

A healthy body would need the right amount and kind of nutrients to stay healthy always. Having a balanced diet that supplies all it needs would be the best way to keep it working at its best. For example, carbohydrate rich foods like rice, potatoes and pasta can provide you the energy you need for your daily activities. Carbohydrates are converted to calories, which are the energy units used by the body. If you don't get enough carbohydrates for your body, you will easily get tired and feel exhausted as you go on with the day. But you must also be careful in consuming carbohydrates rich foods because if taken excessively, the calories that are not converted to energy will be converted to fats. This will then be stored in your body tissues which can result in high cholesterol or even high blood pressure.

Fruits and vegetables on the other hand are rich in vitamins and minerals. These components are essential to the body because they aid essential body processes. For example, carrots provide vitamin A, which is needed by the retina to be able to function. The vitamin A found in carrots has also been proven to help prevent macular degeneration, a medical eye condition that can result to loss of vision. On another note, excessive food intake, such as too much consumption of carrots can result to a condition called Xanthaemia also known as Carotenaemia. It is a condition where the skin of the patient turns yellow or orange. The beta- carotene from the carrots is deposited in the skin because of its excessive intake. The condition is harmless but having an orange-colored skin is not at all attractive.

Eating the right foods is not at all what you need. You should also eat the right amount of these foods to be able to make sure that you get the best function they can provide. Having a nutrition intake that is less than what you need will definitely make your body feel unhealthy, stressed and always tired while having more than what is prescribed will cause medical conditions that you would not want to experience. Watching what you eat is important to maintain the healthy body that everyone is longing to attain.

A holistic healthy body is a collaboration of essential practices that you have to develop as a habit. To pay attention to what you eat is also paying attention not just to the kind of food you intake but also the amount of food you consume.

Article Source: http://EzineArticles.com/?expert=Rachel_Visaya

http://EzineArticles.com/?Why-You-Have-To-Pay-Attention-To-What-You-Eat&id=7361494

Is Organic Food Really Better?

By Nadine A Douglas

Every day organic food is becoming more and more popular... but why is this? It probably has a lot to do with the media constantly feeding us with news of cows being plumped up to produce more milk, which in turn makes them sick, and then they are treated with antibiotics which inevitably is present in the milk that we pick up from the local grocery store. We also hear about chickens where the coops are so small that they barely have room to stand and again are fed antibiotics which are present in the eggs that we eat, so from a health perspective as well as a humane perspective, a lot of us are increasingly jumping on the 'organic train'. Some people also tend to claim that organic foods also taste better than ordinary food... so is all of this true? Is it really healthier? Is it really tastier?

First of all - What is organic food? According to the Environmental Protection Agency (RPA), 'organic' foods are defined as foods which are not treated with any pesticides, sewage sludge, ionizing radiation or bioengineering. However, food manufacturers can use pesticides in organic foods if they are derived from a natural source... Don't confuse it with terms such as 'hormone-free' or 'natural' as these food labelling terms are not regulated by law. The US department of Agriculture (USDA) has created an organic seal and foods bearing the seal need to be harvested, grown and processed according to national standards that include restrictions on amounts of hormones, pesticide residue and antibiotics. The statements used to define 'organic' from the regulation authorities are, in my opinion, a bit long winded and ambiguous, so a good basic definition of the term is that it is food which should be grown without genetic modification and should not contain any synthetic pesticides or artificial additives.

So let's talk about pesticides and fertilizer... one of the biggest misconceptions of organic farming is that they do not use fertilizer, herbicides or pesticides. This is not the case and even organic foods have some form of fertilizer and pesticides on it. Fertilizer is essentially a chemical nutrient and the organic version of fertilizer delivers exactly the same chemical load as the synthetic. Plant fertilizers consist of the same three elements: nitrogen, phosphorous and potassium and these three elements are used both in organic and ordinary farming.

Measuring fertilizer and pesticide levels is all well and good, but is organic REALLY healthier? The Quality Low Input Food (QLIF) organisation conducted a five year study on this topic and concluded that food grown organically generally has a higher level of nutrients contained within it, to food grown in a conventional manner. Also they found that organic foods contain less 'bad' levels of pesticides but the QLIF realise that more studies need to be conducted before any conclusive evidence can be found. They concluded that 'further and more detailed studies are required to provide proof for positive health impacts of the organic diets on human and animal health'.

However, in complete contrast to this, a study conducted in 2007 by Newcastle University in the UK reported that organic produce had up to 40 percent higher levels of some nutrients (Vitamin C, Iron and Zinc), than conventional foods do. In addition to this, a study was conducted in 2003 by the Journal of Agricultural and Food Chemistry found that organically grown corn and berries contained 58 percent more antioxidants which are known to help prevent heart disease, with up to 52 percent higher levels of Vitamin C than those that are conventionally grown.

People who buy organic are for the most part seeking assurance that food production is healthier, safer, purer and more natural. It should also has less impact on the plants or animals that are being reared organically. But are organic foods really worth the expense? Is it really better to go organic? Marian Nestle PHD, a Professor from New York University states ' If you can afford them, buy them.' She goes on to say 'it really is a personal choice but how can anyone that substances such as pesticides, capable of killing insects, can be good for you?' In contrast to this Keecha Harris, spokeswoman of the American Diabetic Association states that there is little to no evidence that organic foods are superior to traditional foods. She goes on to say that food does not have to be organic to be safe and environmentally friendly and recommends that people focus on eating food close to where they live, rather than whether it was organically farmed or not. Ms Harris states that food may be organic but if it has been trekked over from half way across the world, it leaves a much bigger carbon footprint, whereas if people buy foods from the local farmers market, whether it is organic or not, it will be farm fresh, thereby having a lot less impact on the environment at large.

So what does all this tell us? Well it tell me that not even the so called 'experts' can agree on whether or not to go organic. One thing they do seem to agree on though is whether you buy organically, locally or conventionally, it is important to have lots of fruits and vegetables in your diet. Many people just simply can't afford to buy all organic foods so what is important is to have a healthy diet packed with fruits and vegetables, always remember to thoroughly wash your fruits and veggies before using them as this will also help get off any residue of pesticides or fertilizers, but overall... the health benefits of eating healthy foods generally outweigh the pesticide negatives.

Happy Eating People!!

Did you enjoy reading this article? Check out my website which gives you a wealth of FREE information on how to get healthy without oodles of time in the gym or having to re-mortgage your house for an exercise program!! If you want simple, easy to follow advice on healthy living, recipe ideas and so much more, click on the link below and sign up for your report today.
http://www.flatbellynow.org

Article Source: http://EzineArticles.com/?expert=Nadine_A_Douglas

http://EzineArticles.com/?Is-Organic-Food-Really-Better?&id=7247232

Healthy Food Tips: How to Lose Weight Eating Fats

By Dominic H Milner

Most people eliminate fats from their daily menu when dieting. Nowadays you can buy low fat milk, low fat ice cream, low fat meat and hundreds of other products with little or no fat. The truth is that you can lower cholesterol levels, get thin, and prevent diabetes by eating good fats such as olive oil and avocado. Fat enhances the absorption of vitamins and minerals into the body. A fat free diet is harmful for your health. Without fat, your body can not digest food.

The Benefits of Eating Healthy Fats

A high fat, low-carbohydrate diet can help you lose weight quickly and maintain your health. A good example of high fat diet is the ketogenic diet, which is used by many athletes and bodybuilders who want to get ripped while maintaining their muscle mass. This type of diet forces your body to burn fat around the clock by keeping carbohydrates low and making fat products the primary source of energy that you are getting.

Eating a diet that is rich in healthy fats can help you get rid of joint pain and reduce high blood pressure. When you increase the amount of fat and protein and reduce the amount of carbohydrates in your diet, your body gets into fat burning mode. Studies have shown that this type of diet eliminates gluten allergy symptoms, regulates glucose levels, and helps patients with Alzheimer's disease regain memory. A diet rich in good fats can drive cancer into remission and improve epilepsy treatment.

Sources of Good Fats

Olive oil is one of the best sources of healthy fats. It contains antioxidants, vitamins, and monounsaturated fats. Oleocanthal, the phytonutrient in olive oil, mimics the effect of ibuprofen. Adding two tablespoons of extra virgin olive oil to your meals each day helps prevent cancer, enhances insulin sensitivity, and improves bone mineralization and calcification.

Nuts have the highest amount of monounsaturated fats. These foods should be part of your daily diet. If you want to lose weight, you can eat nuts every time you are craving for some snacks. Packed with quality protein, vitamins, and minerals, nuts are beneficial for your health.

Salmon provides 4,961 milligrams of omega-3 fatty acids per serving. Researchers have found that people who eat salmon on a regular basis are healthier and live longer. This fish has earned its reputation as a super food based on its unusual omega-3 fatty acid content. These healthy fats prevent chronic inflammation, improve brain function, and help prevent both macular degeneration and chronic dry eye. Due to its high content of protein and good fats, salmon is ideal for your weight loss diet.

A balanced diet can improve your overall health and help you get of excess fat. Your diet should include healthy fats, vitamins, and minerals from various sources. For more healthy eating tips and weight loss articles, visit DSM Food.

Article Source: http://EzineArticles.com/?expert=Dominic_H_Milner

http://EzineArticles.com/?Healthy-Food-Tips:-How-to-Lose-Weight-Eating-Fats&id=7232966

Drink Water, The Reason Why

By Erik D Walker

We have undoubtedly been told at one point or another to drink some water.

After you are done playing a pick up game a football with some friends when you were a child, their parents, or your parents always had you come into the house to drink some water.

If you are at the gym breaking a sweat there is a drinking fountain there to help you get rehydrated.

Even at restaurants, they always start you off with a glass of water.

It is the most coveted resource on the planet because it gives all things life. All some plants need to really grow is water, and there are even some plants that can grow very well with smaller amounts of water. Some plants can store water, and some can be a source of water if you ever find yourself in the wild.

When it comes to looking at other planets that could possibly sustain life, the first thing scientists are looking for is an adequate water supply because that is the only way that planet can sustain life.

This notion of making sure that we drink an adequate amount of water has been pressed on us since the day we were born, but why?

The vast majority of our body is made up of water, and the only way we can get the vitamins, minerals, and nutrients from the foods that we eat is if we consume water to help get them to the various parts of the body. Every bodily function relies on being properly hydrated.

Water is also responsible for helping remove toxins from the body as well. If you were to drink a lot of water over a short period of time you might start to see your urine turn from a yellowish color to clear. That means that your body has removed the toxins via the kidneys, and that you are properly hydrated.

Another thing to point out, and this is geared more towards those that find themselves cramping up when they are running, and some professional athletes should take note of this, but that muscle cramp is due to a lack of hydration, which is why many people have heard advice to eat a banana if you start to cramp. Another possible idea is to drink more water.

Being properly hydrated will keep your muscles from cramping up. If you are a distance runner it is critical that you consume enough, one because you will sweat out a lot of it, and two to make sure that your muscles do not lock up on you mid-stride.

We have all heard it before--make sure you have a glass of water. Hopefully you will never look at it as just that again.

Check out http://www.eatingtolose.com for more free information daily about the foods you should be eating to lose weight, new workouts to try, and some lifestyle changes you can make to help promote your weight loss.

Article Source: http://EzineArticles.com/?expert=Erik_D_Walker

http://EzineArticles.com/?Drink-Water,-The-Reason-Why&id=7248173

Summer Foods

By Bernice Borow

Did you ever think that it is beneficial for your body to choose foods seasonally? It is!! There are a few reasons why this makes sense.

Seasonal foods are in abundance and cost less. In addition there is a growing trend to support your local farm based sustainable agriculture industry. Also now that the summer months bring higher temperatures it becomes practical to choose lighter meals. Enjoying cold soups and smoothies are quick to prepare and offer variety.

Fresh spinach, arugula, chard and kale are loaded with fiber, vitamins and minerals and are versatile. Stir fry, grilled or salad whatever you prefer; even using those large green leaves as wraps for sandwiches or cut into bite size pieces for h'or oeuvres opens up creative uses of everyday green.

Additional vegetables like carrots, peppers, eggplant, tomatoes, zucchini and squashes all lend themselves to being marinated for a quick and easy grill meal. Put them on pre soaked skewers for vegetable kebabs. I included a favorite marinade of mine. The same grilled vegetables blended with herbs like cilantro, parsley, or oregano and blended with fat free cream cheese, sour cream, cottage cheese or yogurt will provide an instant healthy dip.

Since it is summertime and cold foods are so refreshing why not consider trying blender drinks based from vegetables. Spinach, kale, cabbage, and carrots, blended with granny smith apples, frozen banana or pitted black cherries make wonderful smoothies. Add protein powder, flax seed and you've got a filling tasty portable meal or snack that packs nutrition to last you three to four hours. Another suggestion for using available vegetables is to create an easy handy snack by mixing crushed whole grain crackers mixed with oil (olive, walnut, sesame, macadamia) or even a nut butter, seasoned to taste and pressed into muffin tins large or small. Fill with layered grilled vegetables topped with parmesan cheese (ala lasagna), bake in 375 degree oven and serve immediately or cool and freeze for later use. Last but certainly not least roasting vegetables on the grill or your oven will bring out the natural sugars contained in beets, carrots, tomatoes, corn, and peas, without additional calories.

Onto summer fruits; now that berries, melon, mango, peaches, plums, grapes and cherries are abundant start to freeze them for the coming fall and winter seasons when prices rise. These fruits can be added to fat free yogurt, soy or regular milk or even frozen yogurt to create smoothies that are far less expensive than store bought. With the addition of protein powder and a handful of nuts or nut butters you will have a tasty refreshing beverage that will keep your appetite in check for 3 hours. If there are children in your family these is a wonderful way to get them interested in food preparation. To start being creative with available summer fruit: why not try adding berries, or diced fresh fruit to your favorite salad and garnish with nuts. Another suggestion is to use your ice cube trays to freeze pureed melon and convert into instant Ices. There are available molds for ice pops at a low cost and can be used over and over.

A wonderful "go to " strategy to quell sweet urges are sucking on frozen grapes or one dark chocolate covered frozen strawberry and/or banana pieces. May not sound great but I have gotten great feedback as an instant gratification that works for dieters.

Think about creating your signature summer drinks with available fruit; lemonade, water that has been infused with sliced peaches or sweet melon. Not only does it taste great and is thirst quenching but will save you money.

I hope this has inspired creativity in your summer food menu. I have included a few of my favorite recipes:

Marinade for vegetables:

Olive oil, crushed fresh garlic, sea salt, and black pepper. Blend and let sit for 30 minutes before serving.

Choice of soy sauce, hot sauce, crushed red peppers can be added and will intensify flavors. Set vegetables in bowl with marinade and refrigerate for at least thirty minutes. Discard marinade and grill or roast those vegetables.

Summer salsa to serve with vegetable kebabs:

#1: Crushed tomatoes, diced green pepper, cucumber, scallions and pickles. This is very tasty with fish and sea foods.

#2: Diced peaches, minced celery, onion and cherries. This is good with lamb, and chicken.

Favorite summertime dip:

#1: Fat free sour cream, minced red onion, white horseradish, avocado, sea salt and pepper to taste.

Summertime smoothie:

1 cup soy, skim or fat free yogurt (6oz,) 3 ice cubes, 1 cup frozen fruit of choice, 2 scoops protein powder,1 tbsp flax seed ground, water to create consistency of choice. Blend to smooth consistency.

Bernice Borow RD, CDN, specialist in weight management helps her patients to achieve success as they improve their health and wellness. She is passionate and dedicated to helping you succeed. Learn more at http://berniceborow.com/

Article Source: http://EzineArticles.com/?expert=Bernice_Borow

http://EzineArticles.com/?Summer-Foods&id=7238025

7 Tips for Eating Healthy While Eating Out

By Michael L McCauley

Many families dine in restaurants several times each week. Especially when both parents work, finding time to cook at home can be challenging. And, if you travel with work, then you are almost forced to eat out a lot.

Dinning out can be a social experience too. It brings the entire family together, even if everyone is going in different directions during the day. Often, other extended family members are included too.

But, dining out doesn't have to mean eating unhealthy. It's important to teach your children how to read a menu and select foods that are good for them. You will be doing them (and yourself) a huge favor if you help them order "smart."

Here are 7 tips that will help you stay healthy while eating in your favorite restaurants:

#1 Choose Vegetables. Order a salad or steamed vegetables with dinner. Most restaurants will substitute steamed veggies for the normal baked potato or rice. Even if they don't allow substitutions, see if you can order veggies on the side. If you order a salad, get the dressing on the side. Then, instead of pouring it on, just dip each bite in the dressing enough to taste it but not drench it.

#2 Avoid Fried Foods. Fried foods are packed with fat and calories. Avoid any entre that is fried and skip the French fries. Ask for a baked or broiled potato instead.

#3 Split entrees. The "normal" portions served at restaurants are usually much larger than a healthy size. Try splitting one entr�e with your dinner companion, or if you're dining alone, package up half and take it home for tomorrow's lunch.

#4 Skip the bread. Many restaurants serve a basket of bread or chips before the meal. These are loaded with calories and just fill you up before your meal arrives. Tell the waiter thanks, but you don't care for bread, and have him take it away. This will help you avoid temptation.

#5 No refills. It's best not to order a sugary soft drink or juice with your meal in the first place. But, if you must, then limit yourself to one glass. When the waiter offers a refill, just say "no thanks."

#6 Order a la Carte. There's no reason to order a full meal if you don't want it. Meals often come with lots of things that we wouldn't normally eat like soup, potatoes, appetizers or dessert. Just order what you want from the a la carte section of the menu. You can even order an appetizer for your main course, if you want.

#7 Go light on condiments. Avoid scooping and dunking. Condiments like catsup can contain a lot of sugar and calories. Mayonnaise or sour cream-based sauces can be packed with fat. Try to use just enough to provide the taste you want.

We hope these 7 tips help make your dining experience both fun and healthy.

Michael McCauley is a Certified Personal Fitness Chef and Nutrition Specialist, author and speaker. Read his blog at http://www.HealthyFamilyFuture.com/blog. His company, Vitaerobics, and its signature approach, The P.O.W.E.R. Path to a Healthy Future, have helped more than 750,000 people create their own healthy family future, and it can help you too. Author of several books, his FREE eBook "Do You Wish Your Kids Ate Better" will get you started on your own path to creating a healthy future for yourself and those you love. Get your copy today, along with 6 of his most popular tip sheets, at: http://www.HealthyFamilyFuture.com/GiftForYou

Article Source: http://EzineArticles.com/?expert=Michael_L_McCauley

http://EzineArticles.com/?7-Tips-for-Eating-Healthy-While-Eating-Out&id=7233774

Healing With Nutrition

By Robin N Shirley

It is a truth that no one can deny; food can harm and food can heal. Food can create health and food can create disease. Everyone knows the saying from Hippocrates, "Let thy food be thy medicine and thy medicine be thy food." The quote offers no explanation or evidence for the suggestion, yet we still quote him over one thousand years later. You see, our bodies are built from what we absorb through our intestinal wall, and that means that every cell in our body is composed of recomposed molecules derived from the food we put into our mouths.

Every person knows this in the deepest part of themselves, which is why no one ever questions Hippocrates' famous saying. "Let thy food be thy medicine and thy medicine be thy food." I hope that you will hold this idea in your heart as you read my 4 Tips for Nutritional Healing.

1. Hydrate Upon Waking.

While water isn't technically a food, it is an important factor in our metabolic processes and our digestion. Proper hydration aids in the digestion and assimilation of foods and the transport of molecules throughout the body. It also flushes waste out of the body. And because we not only want food to go in, but the waste products from the digestion and absorption of that food to come out, proper hydration is vital. Properly filtered water and fresh spring water are good options for hydration. However, there are a few more tasty and delightful options. I've put together a short list of some hydrating beverages that also provide additional nutritional benefits. I'm all about getting twice the benefit from a single effort!

Herbal Teas like peppermint, ginger, dandelion, nettle and herbal blends offer various minerals as well as antioxidant properties.

Green Juice is made by a juicer machine that will separate a vegetable or fruit into fiber and water. Many of the nutrients come out into the water, making it a great source of antioxidants, minerals, natural sugars and vitamins. Some people say that this water is more hydrating than tap or bottled water because it is raw and living which means it has a slightly different molecular structure and fewer inorganic minerals.

Lemon Water is a quick and easy hydration option. Adding a squeeze of lemon to water gives an extra boost of vitamin c and has been said to assist the liver with detoxification.

Raw Organic Coconut Water is a natural electrolyte drink containing about 770mg of potassium per 11.7 oz serving and 37 mg of sodium (according to the nutrition label on my coconut water). Because coconut water is not man made, it also contains many of the natural co-nutrients that our bodies need to rehydrate fully. Certified organic and raw coconut water is available online to be shipped frozen to your home.

2. Eat More Leafy Green Vegetables

Yes, I'm going to tell you to eat your greens! But I'm not talking about broccoli or green beans. I'm talking about the mother of all greens, the pungent, dark, bitter, and powerfully nutritious leafy greens! These are just a few: kale, parsley, sorrel, cilantro, mustard greens, chard, collards, romaine, spinach, arugula, watercress, mint, basil, beet greens, turnip greens, and dandelion greens. If you haven't heard of half of these, get yourself to a grocery store and start perusing the produce aisle! Then, get yourself to a farm market, for goodness sake! There are so many delicious salads and green juices to be made from these greens. One of my favorite is a combination of spinach, basil and mint with honey mustard dressing. Just for the sake of brainstorming, on a daily basis you could get greens into your diet through green juice, salads, green smoothies, steamed or saut�ed with a little sea salt and butter, or added to soups. Enjoy!

3. Consume More Raw Probiotic Foods

Probiotic foods are referred to by a few different names, like cultured vegetables, lacto-fermented beverages, fermented foods, and include such tasty treats as sauerkraut, kim chee, kefir, yogurt, kombucha, amasai and kvass. Each one of these foods has a long history of use by traditional cultures all over the world. Probiotic foods are beneficial for three main reasons: the fermentation process gives them a long shelf life, so they were used as a source of nutrition in the long winter months, they provide beneficial bacteria and yeast to aid with digestion and immunity and due to the fermentation process they contain more nutrition than their unfermented counterparts.

Sauerkraut is a traditional European fermented food made by shredding, salting and packing cabbage into a ceramic crock and letting it sit in a cold space for weeks and up to a few months. In her book Nourishing Traditions, Sally Fallon explains that "salt inhibits putrefying bacteria for several days while enough lactic acid is produced [by lactobacilli varieties] to preserve the vegetables for several months." The process of fermentation creates b vitamins and various organic acids that keep the ph of the gut in balance. Sauerkraut has a long shelf life and because cabbage contains vitamin c, it was considered a food staple on long voyages across the ocean to prevent scurvy when fresh fruits would be unavailable.

Sally Fallon muses in Nourishing Traditions, "Could it be that in abandoning the ancient practice of lacto-fermentation and in our insistence on a diet in which everything has been pasteurized, we have compromised the health of our intestinal flora and made ourselves vulnerable to legions of pathogenic microorganisms?" Thankfully, fermented foods are becoming more widely available in health food stores and through farm coops. For more information on making them yourself, check out these helpful books: The Full Moon Feast by Jessica Prentice, Nourishing Traditions by Sally Fallon and Wild Fermentation by Sandor Katz.

4. Consume More Nutrient Dense Superfoods

"Superfood" has become a trendy term recently and it seems that every food company is trying to tout their food product as the most important superfood. I first heard the term from David Wolfe. He states in his book entitled Superfoods, "Superfoods are both a food and a medicine; they have elements of both. They are a class of the most potent, super-concentrated, and nutrient-rich foods on the planet [and] they have more bang for the buck than our usual foods. Superfoods allow us to get more nutrition with less eating." A few examples of superfoods include: chlorella, aloe, maca, bee pollen, royal jelly, camu camu berry, marine phytoplankton, hemp seeds and seaweed.

The nutrient content of some of these foods is quite impressive. For example, David Wolfe lists the nutrients found in camu camu berry: "calcium, phosphorus, potassium, iron, the amino acids serine, valine, and leucine, as well as small amounts of the vitamins thiamine, riboflavin, and niacin." Duke University ranked hundreds of botanicals in order of their effectiveness for various health conditions. Camu Camu berry was ranked the number one botanical for colds and the number six antiviral botanical.

5. Don't Fear the Fat

We all know that we should be eating the "healthy fats" for more energy, weight loss and heart health. However, I believe that we all still have a deep seated fear of fat instilled in us from a lifetime of input from misguided news media, physicians and weight loss programs. First of all, let me give my definition of a healthy fat. A healthy fat is one that has a long (more than a few thousand years) history of use in the human diet. Unrefined coconut, olive and sesame oils are the most familiar oils in our modern diet that have ancient historical uses. Coconut oil has been used by tropical cultures for centuries and is composed of medium chain fatty acids, which have the same molecular structure as the fatty acids found in human breast milk. This kind of fat feeds our metabolism and immune system efficiently and effectively. According to Wikipedia, "the first recorded olive oil extraction is known from the Hebrew Bible and took place during the Exodus from Egypt, during the 13th century BC."

Sesame oil is a seed oil and seed oils typically don't hold up to time and oxygen very well however, "the high vitamin E and antioxidant content in sesame seed oil makes it resistant to rancidity," according to Sally Fallon Morell in her book Nourishing Traditions. Newer oils like vegetable oils blends, soy, sunflower, safflower, grapeseed and canola as well as refined versions of the healthy oils, like refined coconut oil are said to be rancid and oxidized by the time they hit the grocery store shelf because they do not hold up well to oxidation during the extraction process. There is a reason that we as humans did not try to extract these oils back when health was more important than money!

Ghee, butter and (gasp!) lard are the other fats that have a long standing place in the human diet. Traditional cultures would collect butter fat from cows or goats in the summer to eat during the winter months. Now we know that this was a source of vitamin d for them when the sun was scarce.

It seems to me that the very diseases that are blamed on these traditional fats, like heart disease, have only increased to alarming levels in the past century. This increase in disease coincides with the decrease in consumption of some of these fats including lard and butter and the increase in consumption of oils like canola, soy, grapeseed, sunflower and safflower. We need fat for many essential biological processes in the body including but not limited to: cell membrane function and cell membrane structural integrity, feeding the brain and the body for long-lasting energy and providing building blocks for immune cells, hormones and a healthy functioning nervous system.

May you be blessed with good food and good health always! Bon App�tit!

Robin Shirley is a health enthusiast, entrepreneur and the founder of the International Health Coach Association LLC and the Take Back Your Health Conference. Her mission is to bring together people and health information in an inspirational atmosphere so that healthy lifestyles will spread like wildfire. She is a Certified Holistic Health Coach and a member of the American Board of Drugless Practitioners. Her formal training was at the Institute for Integrative. Nutrition through SUNY Purchase College.

Please visit her website for more information: http://www.robinshirley.com

Article Source: http://EzineArticles.com/?expert=Robin_N_Shirley

http://EzineArticles.com/?Healing-With-Nutrition&id=7160049

How to Get the Most Nutrition Out of Vegetables

By Kyle R Lambert

There are many methods for obtaining a healthy body, and there are equally as many diets and experts who want to show you how to get there. One of the first things you should consider in a healthy diet is your intake of vegetables. No diet, no matter how much of a fad or how time tested it is, will argue against the importance of vegetables. Veggies are universally understood to be the cornerstone of any healthy nutrition plan. At the same time, it can be quite difficult and confusing to know what vegetables to eat and what you are getting out of them. Eating a wide range of colors, cooking them properly, and finding exciting recipes will help you get all of the beneficial nutrition out of your food.

An initial problem is that while you can certainly just eat any vegetables whenever they feel like it, it is quite important to know which nutrients are found in which vegetables. The best way to get as many nutrients as possible is to eat a wide variety of colors of vegetables. The colors of vegetables correspond to different levels of micronutrients found in them. For instance, red fruits and vegetables like tomatoes, beets, and watermelon tend to be higher in lycopene while yellow/orange vegetables like carrots, yellow peppers, and sweet potatoes are high in carotenoids. In general, if you do not know which foods contain which micronutrients it is best to simply eat as many different colors of fruits and veggies on a daily basis.

The next difficult step in getting the most nutrients out of vegetables is to cook them in the proper way. Again, different vegetables need to be cooking in different ways, or else they tend to lose a lot of the nutrients that make them so healthy. At a basic level, most vegetables should not be boiled. Boiling sucks out a lot of the good stuff. An exception to this is when you are making soups or stews with your vegetables, but if this is the case be sure to drink the broth as well because that is where most of the lost nutrients will end up. To be on the safe side, stir-frying and steaming are the best ways to cook vegetables, next to eating them raw.

Finally, one of the biggest problems people face with getting nutrients from veggies is simply finding fun and exciting ways to cook them! Most people do not eat enough fruits and veggies simply because they do not taste as good as fatty burgers and French Fries. The challenge is to find ways in which to cook vegetables that will excite your palate: experiment with various spices, learn about how different cultures cook vegetables, and find foods that mix well together.

In the end, if you can find fun ways to cook your vegetables, understand how to cook them (avoid boiling, steaming is better), and eat a wide range of colors then you can be certain that you will be able to get all of the nutritional benefits from your diet. And remember, out of all of the fad diets, no one will ever try to tell you that vegetables are bad for you! So eat up!

Kyle Lambert is a writer, vegetarian, and cook. After years of helping friends and family make the switch to plant-based diets he decided to create a website dedicated to the lifestyle. Focusing on vegetarian recipes and cooking, Kyle hopes to educated people interested natural health. Find his full website dedicated to How to Cook Veggies and How to Cook Vegetables on the Grill

Article Source: http://EzineArticles.com/?expert=Kyle_R_Lambert

http://EzineArticles.com/?How-to-Get-the-Most-Nutrition-Out-of-Vegetables&id=6856325

Fiber And Digestive Health

By Michael Stagger

Increasing Your Knowledge Of Fiber And Digestive Health May Help To Ward Off Diseases

By educating yourself about fiber and digestive health, you will realize how important fiber is to maintaining a healthy gastrointestinal tract.

A diet that is rich in fiber is usually low in sugar, fat and calories.

Fibers are non-digestible carbohydrates, and can be described as any food that is classified as a plant.

If you are not used to eating fiber and plan on adding fiber to your diet, take it slow.

Adding too much fiber in a short span may lead to common side effects like bloating and flatulence.

There are two types of fiber that you should become aware of, soluble and insoluble fiber.

Soluble fiber which can be found in strawberries, blueberries, apples, nuts and oatmeal, forms a gel in your intestines when it passes through your intestinal tract.

Soluble fiber then proceeds to absorb water and slow down digestion.

This reduces the amount of time stools stay in your intestinal tract and allows for an easier exit, reducing pressure in your colon.

Insoluble fiber speeds up digestion as it passes through the colon unchanged and adds bulk to your stool.

Fiber is broken down in the colon by a process called fermentation, and the acids that are produced by this break down help to nourish the lining of the colon.

Insoluble fiber can be found in the skins of fruits and vegetables, grains and seeds.

Your goal is to consume both types of fiber to maintain good digestive health.

When you are ready to increase your fiber intake, it is important to stay hydrated by drinking plenty of water.

A lack of water may lead to a bout with constipation.

A report on "Food, Nutrition, Physical Activity, and The Prevention Of Cancer: A Global Perspective", done by the 2007 World Cancer Research Fund And American Institute For Cancer Research concluded that fiber intake of at least two grams on daily basis reduces the risk of acquiring cancer.

Fiber increases the transit rate of materials through your colon and decreases the chance of potential harmful effects from chemicals, food additives and drugs.

Fiber also helps to remove toxins that are released during digestion.

By increasing your fiber intake, you lower the risk of acquiring diseases that range from, diabetes, cancer, heart disease, diverticular disease, gallstones and kidney stones.

Taking the time to go over weight charts will allow you to determine how much fiber consumption is recommended for the average adult.

Good sources of fiber can be found by utilizing the internet, and doing your own research.

Natural Digestive Health is a website created to educate the public on the different options available to maintain a healthy digestive system. If you want to learn more about maintaining a healthy digestive system, please visit http://natural-digestive-health.com/fiber and digestive health.

Article Source: http://EzineArticles.com/?expert=Michael_Stagger

http://EzineArticles.com/?Fiber-And-Digestive-Health&id=6852161

Health and Nutrition Facts

By Gladys Alvarez

There are a great number of health and nutrition facts that are a "given". We are all aware of the many rules that have been handed down for generations about nutrition, but we ignore them. We know, "You are what you eat!" but we eat snack cakes and doughnuts and drink soda pop and chow down on corn dogs, anyway!

The very unfortunate thing about this is that the more we do it, the more we want to do it. Processed foods have an addictive quality that just causes people to never be satisfied. Eating poorly leads to lethargy and poor health that lead to even more lethargy and poor health. It's necessary to break the cycle and introduce whole nutrition to get our bodies clean, active and performing at optimum levels.

People often think that it's too much trouble to eat whole foods. Processed foods are pretty much pure poison, but they're cheap and convenient - or at least that's how they are marketed to us. However, if you take a step back and look at the hype, you are bound to see the truth. Even though a lot of preparation of processed foods has been done for you, a lot of that preparation consists of things you would never choose to do yourself, such as the addition of chemicals, artificial colors, central nervous system wrecking hydrogenated oils, and diabetes producing high fructose corn syrup.

Whole foods are truly convenient! Fresh fruits and vegetables come in handy, natural, often consumable packaging. Preparing the most healthful whole foods takes the least amount of work and cooking for the greatest amount of nutrition and true, wholesome flavor. Although whole foods may cost a little bit more to buy, you will surely see your doctor bills reduced when you change your diet from ground up chemicals and additives to simple, pure, whole food.

When you eat processed foods, your body has to struggle to try to get rid of all the junk that's ground into processed products. On top of that, your body has to try to sustain life on a severely depleted level of nutrition found in dead ingredients. This is a drain on your energy that causes you to just want to sit around and do nothing. The more inactive your are, the lower your metabolism level will be and the less calories you will burn. That's a great recipe for obesity, depression and poor health.

When you eat whole foods, your body works hard in a wholesome, healthful way. It gets natural exercise from processing whole natural foods and reaping every bit of nutrition and energy available. When you eat fresh fruits and vegetables, whole grains, nuts and other high quality protein sources, you are eating foods that are filled with life and that give you life. That spark of life will give you energy and make you want to get up, get out and live your life.

We all know, "You are what you eat!" So which would you rather be, a sluggish sack of chemicals and additives or a living, vibrant being filled with life?

Dr. Gladys Alvarez has spent over forty five years working in different Medical Fields to include Surgical Oncology, Research on Aids at one of our most prestigious universities as well as has been a correspondent who has traveled extensively around the world studying different lifestyles, cultures and their nutritional habits because she is committed to educate the consumer as to the benefits of living a happy, healthy lifestyle through fitness and weight loss. If you have found this article helpful, please visit my website at http://www.drkool.com TODAY!

Copyright (c) http://www.gladysalvarez.com All Rights Reserved Worldwide.

Article Source: http://EzineArticles.com/?expert=Gladys_Alvarez

http://EzineArticles.com/?Health-and-Nutrition-Facts&id=6693065

The Healthy Benefits of Cinnamon

By Tina C. Loren

We are all familiar with cinnamon, the delicious and versatile spice that is often commonly used during the holiday season. It is added to many desserts and it is readily available on the spice racks of most grocery stores. But cinnamon also has a centuries old tradition as a natural remedy with many health benefits. In Indian medicine known as "ayurvedic", it is used to naturally increase the body's circulation. In Chinese medicine it is often prescribed for colds as it has a warming effect in the body. Cinnamon has been used and can be beneficial for colds, nausea, digestion and diarrhea.

There are even biblical references to this ancient spice where it was used in the form of an anointing oil. Greek and Roman cultures used cinnamon to alleviate digestive issues. An interesting historical event occurred during the 1918 Spanish flu outbreak which involved workers at a cinnamon factory that seemed to be immune to developing this deadly flu. Research and clinical studies are continuing to be conducted to see how this spice may help protect against a variety of viruses.

Balances Blood Sugar: Cinnamon has been shown to help keep blood sugar levels stable. People who have diabetes may benefit from this spice because of their blood sugar spikes which can cause serious health problems. In fact the American Diabetes Association recommends cinnamon to diabetics to help control their insulin levels. A recent study conducted in The Journal of Diabetic Medicine found that participants given cinnamon supplements had better blood sugar balance than those who only received prescription supplements for this condition.

Anti-Inflammatory Benefits: Cinnamon may have beneficial effects on inflammation in the body. The active ingredient in cinnamon known as "cinnaldehyde" helps to prevent blood platelet clotting which protects the heart. This anti-inflammatory effect makes cinnamon a very heart healthy spice to incorporate into your diet. Cinnamon contains the mineral manganese, fiber, iron and calcium. Fiber is helpful constipation or diarrhea. It may also be helpful to high cholesterol levels.

How to use Cinnamon: You can use it as either a ground spice or as a stick. The sweet smell of cinnamon indicates that it is fresh. It is preferable to use organic cinnamon as this would not be irradiated and would more likely have a higher vitamin c content. You should store the cinnamon for no more than six months in a cool environment.

There are many ways to enjoy cinnamon. If you are feeling under the weather you can make a delicious tea and add a little fresh ginger as well. Cinnamon toast is a delicious morning treat on healthy wheat bread with a drizzle of honey and olive oil. Cinnamon sticks can be simmered for teas and hot beverages such as warm milk and honey. For entrees you can sprinkle a little on vegetables, grilled meats, beans, curries and rice dishes.

Anti-Fungal and Anti-Bacterial: Numerous studies have shown that the oils in cinnamon possess anti-fungal and anti-bacterial qualities. Many people use cinnamon for conditions such as yeast infections and head lice.

Healthy Brain Activity: The sweet scent of cinnamon has been shown to stimulate brain activity. A recent study determined that smelling cinnamon actually promoted better cognition in areas related to memory, attention, alertness and computer related tasks. These brain boosting effects has led to further research being conducted to see how cinnamon may help those who suffer from cognitive decline such as the elderly.

Precautions: As with any supplement you must always consult with your medical doctor before using, especially if you are currently taking prescription medications as there may be interactions. Never substitute an alternative approach for medically supervised diabetic management. Also cinnamon can be toxic in large doses so only use sparingly as a spice and not on a daily basis. Do not substitute cinnamon for the current prescriptions you may be taking. Enjoy the flavor and the health benefits of this delicious spice.

The Issels Medical Center in Santa Barbara, California is a world renowned alternative cancer treatment center. The Issels Treatment is an Integrative Immunotherapy program with a 50 year history. Founded in 1951 by a pioneer in integrative cancer medicine, Dr. Josef Issels, MD., a German oncologist, The Issels Medical Center in Santa Barbara, California treats patients with all natural non toxic therapies for a variety of health conditions including cancer.

If you would like more information regarding the treatments available at The Issels Medical Center in Santa Barbara, California, please call 805-962-2126 or toll free at 888-374-7735. And please visit the website at: http://www.issels.com/Questionaire/questionnaire_IMC.aspx.

Article Source: http://EzineArticles.com/?expert=Tina_C._Loren

http://EzineArticles.com/?The-Healthy-Benefits-of-Cinnamon&id=6731768

How to Lose Weight Quickly With Diet and Exercise

By George Sayed

Obesity is a growing epidemic in the United States and many people are trying to lose weight. With the busy lifestyles of people all over the country with work, school, and families, people want to know how to lose weight quickly. Although losing extreme amounts of weight will not stay off long, you can still in a healthy manner lose weight quickly. There are two main things to keep in mind for losing weight and that is proper dieting and losing calories through working out.

As far as dieting goes, you should cut out all junk foods and processed foods such as chips, soda, candy, etc. Foods should all be whole and natural. The best foods for losing weight are chicken, eggs, milk, beef, and oats. These are filling and high in protein which is great for women diets. The reason that women that are dieting need more protein is because most do not weight life and they require additional protein. A moderately high protein, medium carbs, and low fat diet is the most common and proven to be the best and quickest way to easily lose weight.

Workouts can be either using weights, but to lose fat quickly, it is best to stay with doing cardio exercises only. The way to lose fat is simply having less calories eaten compared to the calories being burned. Cardio workouts increase the amount of calories burned which means more pounds of weight are lost compared to other means. Great workouts for cardio are the elliptical machine but the best fat burning workout is doing interval sprints. For example, running for 60 seconds followed by a 30 second walk. This will make the body burn extreme amounts of calories and also spike up the metabolism making the body naturally burn more calories.

There are many different ways to diet and workout, but keeping things simple will help lose the weight quickly. Starting with simple changes to diet and slowing becoming more active will build motivation and a strong foundation. After a few weeks, it all becomes a habit and almost second nature. You will feel better and excited about losing weight and in no time will quickly lose all the weight that was planned to be lost. An important last tip is to always consult your general doctor on what you plan on doing and what you will eat and how your workouts will go.

Losing weight for most people is a struggle but knowing the correct information will help especially when following easy diet tips. You can also get information specifically on diets for women HERE.

Article Source: http://EzineArticles.com/?expert=George_Sayed

http://EzineArticles.com/?How-to-Lose-Weight-Quickly-With-Diet-and-Exercise&id=6739734

Discover the Health Benefits of Broccoli

By Brad Booysen

Did your mum tell you to eat your broccoli when you were young? Chances are you were more focused on eating sweets and only ate your broccoli so she'd let you have some dessert. These days you're all the wiser because you understand the health benefits of this green, crunchy vegetable.

But there's one fact about broccoli and other members of the cruciferous vegetable family that you may not be aware of. These ultra-healthy veggies contain natural compounds that could help you shed body fat and improve your health overall.

It makes sense that eating cruciferous vegetables such as broccoli, cabbage and kale would help with weight loss since they're low-calorie foods. After all, if you fill up on low-calorie vegetables, you'll have less room for a high-calorie bowl of mashed potatoes with butter and sour cream. But scientists from Taiwan think this group of veggies has weight loss benefits that go beyond simply being low in calories - and that's good news if you're watching your waistline.

Why cruciferous vegetables help weight loss

What are these natural compounds that make cruciferous vegetables like broccoli such good weight loss foods? Cruciferous vegetables are a good source of a unique chemical called indole-3-carbinol. Researchers from Taiwan discovered when they gave mice genetically bred to be obese a diet rich in indole-3-carbinol, it lowered their body weight and reduced their blood sugar and insulin levels. As an added bonus, it reduced inflammation in these mice.

Why is this important? Obesity is a disease marked by inflammation. Research shows that inflammation plays a role in obesity, and obese people produce higher levels of inflammatory markers. These rogue inflammatory markers not only boost the amount of fat they carry on their tummies but increase the risk of type 2 diabetes and heart disease. So, it's not surprising that indole-3-carbinol could lower body weight by reducing inflammation. Reducing inflammation by eating cruciferous vegetables would have the added benefit of reducing the risk of chronic diseases linked with inflammation such as heart disease.

Other benefits of eating cruciferous vegetables

The indole-3-carbinol that comes from eating cruciferous vegetables also has positive effects on the breakdown of estrogen by converting estrogen from a more potent form that increases the risk of breast cancer to a less potent one. This may explain why cruciferous vegetables are protective against breast cancer. Other studies suggest that indole-3-carbinol may protect against other types of cancer as well.

Eating broccoli and weight loss: why it works

At only 27 calories per half-cup, you can't go wrong eating broccoli if you're trying to lose weight. Other cruciferous vegetables that contain indole-3-carbinol include cabbage, cauliflower, Brussels sprouts, kale and collard greens. All of these veggies are low in calories, rich in antioxidants and have lots of heart-healthy fiber. The key to maximizing their weight-loss benefits is not to cook them in butter or heavy sauces. Lightly sautee them in olive oil - or lightly steam and season them with spices for a low-calorie side-dish.

Improve your health and waistline by eating more broccoli

Whether indole-3-carbinol causes weight loss in humans by reducing inflammation as it does in mice is a topic for further research, but there's little doubt that eating cruciferous vegetables is part of a healthy weight loss plan. Eat them in place of starchier foods such as potatoes and white rice and you'll take in fewer calories. Plus, you'll keep your insulin levels more stable - all favorable when it comes to weight loss.

It's possible that these green, crunchy vegetables have benefits that go beyond being low in calories when it comes to warding off obesity. But don't forget about other cruciferous veggies such as cabbage, cauliflower, Brussels sprouts, kale, collard greens, arugula, watercress, bok choy and radishes. So, now there's even more reason to get your "five-a-day". Do it for your health, your well-being and your waistline.

Successful Workplace health and employee health programs can help your company reduce its business costs and improve team morale.

Brad Booysen is the founder and director of Triscope, a successful New Zealand based corporate wellness company. Triscope offers a range of cost effective yet easily administered wellness programs for companies who want to reduce their business costs and look after their most valuable asset..their people. For all your corporate wellness needs contact Brad Booysen of Triscope.

Article Source: http://EzineArticles.com/?expert=Brad_Booysen

http://EzineArticles.com/?Discover-the-Health-Benefits-of-Broccoli&id=6729300

Universal Nutrition For Exercising - 5 Tips To Help

By Datu Ken J.

Proper juicing and eating will provide the universal nutrition necessary for your exercise workouts.

To ensure that your body is working efficiently while working out, you must drink and eat the right foods at the right time. This is the path to burning calories and building muscles. Your body will work efficiently if you stick to the following juicing and eating tips for your pre and post-workouts.

1. How long should you wait to workout after you eat?

If you do your exercises in the morning, have a good breakfast. The size of the breakfast will determine how soon you should start your exercise program. A big breakfast usually means an interval of two hours after eating. If you have a light breakfast an hour or less is a good interval. Be mindful that most of the energy you got from your dinner last night has now been used up. If you start your exercise without replenishing that energy you may feel sluggish or even light-headed.

For the light breakfast, here are some options to include:

� Whole-grain cereals or bread

� Low-fat milk

� Bananas

To reduce any hunger pangs that may develop use the following juice recipe:

1 orange, cut in wedges

3 carrots, peeled

Place both ingredients in your juicer. Juice, stir and enjoy.

2. For pre-workouts, without breakfast, what foods are good to eat?

If you're not having breakfast, use quality snack-foods to eat. Many people can eat snacks before and during exercising. What's important is how you feel. Experiment and find out what is best for you. Start with small snacks and gradually increase the size and numbers of snacks, and see how that fits your program.

Good snack options include:

� Energy bars or drinks

� Bananas or other fresh fruit

� Yogurt

� Fruit smoothies

� Whole-grain bagel or crackers with peanut butter

� Granola bars

Plus the ever helpful juice recipe to top the list:

A huge quantity of B family vitamins to send energy coursing through your veins!

2 beet greens

4 broccoli spears

1 cup cauliflower

Juice each ingredient separately, and then pour them together.

Stir. Get revitalized! Enjoy.

3. What's good to eat after you exercise?

You want to help your muscles recover and to add to their glycogen stores, so eat a meal that has both protein and carbohydrates about two hours after you finished your exercise program. If you're not hungry after your workout, drink juice or a sport drink to provide replenishing carbohydrates.

Good post-workout food choices include:

� Yogurt and fruit

� Peanut butter or meat sandwich

� String cheese and crackers

� Nuts and dried fruit

� A regular meal with meat, starch, and cooked vegetable or salad

And use this energizing power juice recipe:

2 apples, peeled, cored

1 stalk of celery

1 handful parsley

2 handfuls spinach

5 leaves of green leaf lettuce

Process all the ingredients in your juicer. Stir. Enjoy.

4. How often should you eat while you're working out?

This is an individual call and has no set rules or universal nutrition guide lines. Everything depends on how you feel. Obviously larger bodies are going to need more nutrition than smaller bodies, before, during and after exercise. In this matter you have to let your personal experience be your guide. If you eat too much while exercising this can leave you feeling sluggish, or even worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout. Call this shot as you see fit (no pun intended).

5. How much water should you drink before, during and after exercise?

The universal nutrition guide suggests the following to keep you well hydrated for exercise.

� Drink roughly 2 to 3 cups of water during the two to three hours before your workout.

� Drink about 1/2 to 1 cup of water every 15 to 20 minutes during your workout. You may need more, the larger your body is, or the warmer the weather is.

� Drink roughly 2,to 3 cups of water after your workout for every pound of weight you lose during the workout.

Water is the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sport drink. Sport drinks usually contain carbohydrates and can support your electrolyte balance which gives you a bit more energy.

Good luck with universal nutrition for exercising. Keep juicing.

Datu Ken is a Mixologist dedicated to juicing for health. To read more articles on the proper way to juice please visit http://www.vegetablesjuicerecipes.com. A free mini-course on how to juice is available.

Article Source: http://EzineArticles.com/?expert=Datu_Ken_J.

http://EzineArticles.com/?Universal-Nutrition-For-Exercising---5-Tips-To-Help&id=6720164

Types of Fat - Can You Eat Fat and Lose Weight?

By Dan Niko

Is fat the enemy to weight loss? Do you know the different types of fat out there? Next time you are doing your grocery shopping pay attention to how many supposedly healthy fat-free or low-fat options are available for purchase. Products such as low-fat ice cream, cakes, chips, biscuits and lollies are all on offer.

Have these supposed better options helped the obesity problem in our society? No! So why are they so popular? Because when people are eating them, they don't feel guilty. They can justify it in their heads that it's a healthy option, because the packaging or the fancy TV commercial says so. WRONG!

The Truth About Fat

Let's get one thing clear, eating fat doesn't make you fat. Eating calories in excessive of what you body needs makes you fat. The problem with fat is that it is so calorie dense. A gram of fat equals 9 calories, whereas a gram of protein or carbohydrate on equals 5. That's nearly twice the amount of calories!

It is therefor easy to see how you can reach you daily calorie limit when you eat a diet high in fat.

Don't get me wrong, fats are a vital part of you diet, as your body requires them for many functions including but not limited to energy production, helping you manage your moods, fighting fatigue, protection of your organs and even help you control your weight.

The problem is most people eat too much fat. The reason for this varies from person to person, but essentially fat tastes good, it gives food texture and using fat when preparing food can speed up the cooking process, think deep fried vs baking.

If you are eating a balanced diet, you will not need to concentrate on adding fat to your diet. Focusing on the good food in your diet, will result in you consuming enough good fats.

The key to weight loss isn't cutting out fat, learning to replace bad fats with good ones, by making smart eating choices.

Myths and Facts about the Different Types of Fat

Myth: All fats are bad for you.

Fact: You should avoid bad fats such as saturated and trans fats but monounsaturated fats and polyunsaturated fats are actually good for you.

Myth: Lowering the amount of fat you eat is the most important thing when trying to lose weight.

Fact: A calorie deficit is the most important factor when trying to lose weight. The types of fat that you eat is also a consideration, but without a calorie deficit you WILL NOT lose weight.

Myth: Fat-free or Low Fat means healthy.

Fact: Most fat-free or low-fat products should also be labelled "High in Sugar" "Loaded with Refined Carbs" and "High in Calories". A "fat-free" label doesn't allow you to eat something on the premise that it is healthy.

I have seen marshmallows labelled as low-fat, does that make it a healthy eating option? No way!

The battle of Good vs Bad Fats

Que 'Bruce Buffer'

"Introducing first, fighting out of the good corner hailing from avocado, nuts and olive oil is monounsaturated and polyunsaturated fats. Their opponent fighting out of the bad corner hailing from butter, ice cream and fried foods is saturated and trans fats."

Sorry for the bad intro, but I'm a UFC tragic. Jokes aside fats can be broken up into four major types. You need to have an understanding of these types to help you in making healthy food choices.

• monounsaturated fats
• polyunsaturated fats
• saturated fats
• trans fats

Basically monounsaturated and polyunsaturated fats are good fats, as they improve your overall health and are good for you heart and cholesterol. Good fats are vital for good health and well-being.

Some sources of good fats are:

• Olive oil
• Peanut oil
• Sesame oil
• Avocados
• Olives
• Nuts
• Peanut butter
• Walnuts
• Sunflower, sesame, and pumpkin seeds
• Flaxseed
• Fish
• Soymilk
• Tofu

Saturated fats and trans fat are bad fats, because they are bad for your health. Bad fats WILL raise your cholesterol levels and WILL increase your risk of heart disease.

Some sources of bad fats are:

• High-fat cuts of meat
• Chicken skin
• Full cream dairy products
• Butter and margarine
• Cheese
• Ice cream
• Pastries such as biscuits, doughnuts, cake and muffins
• Packaged snack foods such as chips and crackers
• Fried and fast food
• Chocolate bars

It's pretty obvious from looking at the above lists to spot the difference between the good and bad fats. But how can you tell the difference between good and bad fats when they are in their raw form.

Well, appearance wise, good fats at room temperature will remain liquid, think of olive oil.

Bad fats will tend to be solid, think of the fat that you trim off a steak while you are eating. What happens to the fat when you leave it on your plate after you have finished eating? It turns solid at room temperature.

Ways to eliminate bad fat

• Pick lean cuts or trim the fat off meat such as beef, pork or lamb prior to cooking
• Eat more fish and skinless chicken
• When cooking food bake or grill instead of frying
• Avoid fast and deep fried foods
• Avoid baked products, such as biscuits and pastries
• Choose low-fat dairy products
• Use liquid olive oil or canola oil instead of lard

Ways to Increase you Consumption of good fat

• Use olive oil when cooking as a substitute for butter, margarine or lard.
• Eat more avocados. Try using it as an alternative to butter on your sandwiches.
• Snack on nuts.
• Snack on olives or add them to salads.
• Dress your own salad. Don't use packaged salad dressing, they are usually full of fat or sugar. Mrs Niko makes an awesome dressing using olive oil, balsamic vinegar and mustard. Just Google healthy salad dressing for some great ideas.

The simple message is when trying to lose weight or improve your general health don't become obsessed with your fat consumption. You just need to have an understanding of the different types of fat.

The bottom line is you can eat fat and lose weight, in fact you good fats are vital for your health. Remember the key to weight loss is a calorie deficit. You could almost totally eliminate fat from your diet, but still be in a calorie surplus, which will result in weight gain.

Niko is a 34 year-old happily married, shift working, father of a two young boys. Niko's site http://www.noeXcuseFitness.com.au shares his fitness knowledge and helps regular, time-poor people stay in shape and achieve their goals.

Good luck with your efforts and remember: 'There is no such thing as a good eXcuse'

Article Source: http://EzineArticles.com/?expert=Dan_Niko

http://EzineArticles.com/?Types-of-Fat---Can-You-Eat-Fat-and-Lose-Weight?&id=6714493

Healthy Eating And Living Habits Increase Longevity

By Kirsten Whittaker

New numbers just in on healthy living and eating bring some welcome news... Americans are living 12 months longer than just 10 years ago. American life expectancy went from 76.8 to 77.8 years according to new numbers.

So why are we living longer?

Fewer people are dying from cancers like breast, colon and prostate, heart disease and conditions like HIV. This is great news out of the HealthyPeople 2010 report. The program, which started back in 1980, sets challenging, measurable goals to boost the health of everyone. The 2010 incarnation aimed to increase our life span, how well we live as well as removing the disparities in health care.

The report is based on 733 health indicators, each that had a very ambitious quantifiable target. Data was collected during the 1990s and early 2000s, and then compared to recent information - 23% of the targets set back in November 2000 for HealthyPeople 2010 were met, 48% showed improvement.

That's leaves just 24% of the indicators moving in the wrong direction - away from the goal. Diabetes and other problems associated with obesity still clearly need to be addressed. Solving the obesity issue will help people make strides in a huge number of health problems.

While HealthyPeople 2010 didn't make impressive gains in lowering rates of obesity, diabetes, lack of exercise and disparities in health care, experts do find some good news in the latest numbers.

Prevention was another bright spot of the findings; the numbers of adults over 50 who'd been screened for colon cancer went from just 35% in 1998 to 55% in 2008 - beating the goal that had been set. Full immunizations for children aged 19 to 35 months old went from 73% in 1998 to 78% in 2008 - close to the target of 80%.

At least we're talking about the issue, where ten years ago, it wasn't part of the dialog.

Today Michelle Obama, America's first lady, has taken hold of the issue and has us talking about obesity in both adults and children. This, the experts believe, is the start of real change. Part of the first lady's plan is known as the Let's Move campaign, aimed at bringing down childhood obesity by getting kids to exercise and make good food choices.

Already the numbers show that obesity numbers in many populations are leveling off. Progress is sure to come next.

What we eat is only part of the story...

Exercise (or more properly lack of it) is also a significant contributor to the problem. Add to this that healthy foods are more expensive, less well advertised and often harder to come by. This sets people up to make unhealthy food choices. Naturally experts are calling for government and others to do all they can to make it easier for people to select healthy choices.

Moving forward to HealthyPeople 2020, the access in health care for minorities will be addressed by a law passed in 2010 that's already helped with coverage for young adults under 25 who are now able to stay on their parents insurance plans. There's progress in insurance coverage, and reforms are in the air that encourage healthy living and eating habits.

FREE Bonus Secret Health Reports - For a limited time you can grab 5 FREE essential health reports from the Daily Health Bulletin. Click through now to discover more of the benefits you can gain from healthy living and eating.

Article Source: http://EzineArticles.com/?expert=Kirsten_Whittaker

http://EzineArticles.com/?Healthy-Eating-And-Living-Habits-Increase-Longevity&id=6716796