3 Tips For Healthy Weight Loss - The Key To Lifelong Success
By [http://ezinearticles.com/?expert=Bernice_J._Benson]Bernice J. Benson
Have you ever been disappointed that after trying diet after diet, you found that you had actually gained weight? Losing weight requires a new way of thinking and hard work; it is never easy.
Losing weight in a healthy way, fortunately, will help you to keep it off. I am going to explain three tips for healthy weight loss and how it is the key to lifelong success in your weight control program.
Now let's get started!
Exercise Some Creativity with Your Diet Plan
When you think about dieting for a moment, what do you think is going to happen if you try a strict diet regime when you have become accustomed to eating whatever you want whenever you want? What do you think your chances of success will be with that type of strict diet?
When you consider that most strict diet plans require a lot of ingredients that you have never heard of and a considerable amount of time and money to develop meal plans for, your chances of success do not look very good. So when you decide that this is the time to lose weight, make use of the foods you already eat - even the ones considered fattening. The trick is not to remove them from your diet altogether, just make smarter choices.
Try to eat your favorite foods in smaller portions and combine them with tasty new healthy nutrition foods. As an example, if two cheeseburgers with french fries is your favorite meal, you can turn that into a healthier meal by just eating one of the cheeseburgers along with a potato boiled for 45 minutes (try ketchup on this, it is great), and combining that with some nutritious vegetables such as green beans and carrots.
With these choices you will not only be adding good nutrition and actually getting more foods, but the portions you are eating of the fattening foods are smaller. The boiled potatoes taste just as good as the fried ones, but they are much more healthy and nutritious!
Add Protein Shakes or Foods Rich in Protein to Your Diet
One of the ways for achieving healthy weight loss is to drink protein rich shakes or add protein rich foods to your diet as replacement meals or as snacks. There are even companies where you can get special diets and protein shakes customized for your body's specific rel=nofollow [http://noteworthynutritionsolutions.com/55-nutrition-foods-to-keep-my-body-lean/]nutrition needs. With these specialized diets you will shed extra pounds quickly by drinking protein shakes and taking protein supplements for lifelong success in your dieting. The method you select will depend on what weight loss needs you have.
Protein helps your body avoid storing fat continuously in unwanted areas by helping your body to burn through the calories you consume in the course of the day. Building and preserving lean muscle mass is also aided by protein.
Drinking Plenty of Water Plays a Vital Role In Any Healthy Weight Loss Plan
Any healthy weight loss plan will find water an essential ingredient. Drinking water helps hydrate your body and its organs, including your cells and skin. So regardless of the diet you choose, you will want to be certain that drinking 6 to 8 glasses of water is part of your plan everyday!
Some of the benefits of healthy weight loss are: having a better figure, lowering your blood pressure, keeping your heart and organ's healthier, having more energy and less mental anxiety, as well as helping to relieve the stress on your joints, bones and muscles.
*Note: when trying a new diet or diet plan, you will want to check with your doctor to make sure that you are not at risk for any health problems that could be exacerbated by eating certain foods. If there are any issues, be sure to ask your doctor to recommend a safe diet for you.
Use the 3 tips for healthy weight loss above to find your key to lifelong success and take control back of your weight while you enjoy living your life to the fullest!
As you will see when you [http://noteworthynutritionsolutions.com]visit my site I am an avid nutrition enthusiast. I like to focus on finding the best nutritional solutions, for your most annoying or embarrassing physical and emotional problems through the proper use of noteworthy nutrition solutions.
Article Source: [http://EzineArticles.com/?3-Tips-For-Healthy-Weight-Loss---The-Key-To-Lifelong-Success&id=7912087] 3 Tips For Healthy Weight Loss - The Key To Lifelong Success
11 Nutritional Superfoods That You Must Add to Your List
By [http://ezinearticles.com/?expert=Claire_Maree_Charters]Claire Maree Charters
The method of "crowding out" involves ADDING foods such as fruits, vegetables and whole grains. This method is built upon the idea that you'll fill up on these fresh and nutrient dense foods, not junk food. It also relies on the science that you can change your tastes and cravings by consistently feeding your body foods that are filled with vitamins, minerals and phytochemicals. Below is a list of 11 awesome foods to incorporate into your daily life.
1. Lemons -Because lemons are a natural antiseptic, they help fight germs and infections. Squeeze some lemon juice on salads, fish, veggies, anything you want.
2. Kale - Kale has been the recipient of rave reviews for several years now and it is worthy of the praise. It is packed with Vitamins A, C, and K and antioxidants. Kale is rich in fiber, has more iron than beef and more calcium than milk, calorie per calorie.
3. Avocados - Avocados are a good source of fiber, potassium, Vitamins C, K, B6 and folate. The fats in avocados are monounsaturated and can help lower bad cholesterol levels.
4. Amazing grass green superfood - This is a pre-ground blend of green foods like wheat grass, spirulina and chlorella and it provides a healthy amount of antioxidants, fiber and digestive enzymes.
5. Almond Milk - An excellent alternative to cow's milk. It goes great with cereals, puddings, hot chocolate and anywhere you would use dairy milk. And it has 30% of your daily calcium, which is even with 2% reduced fat milk.
6. Bananas - They are a cheap and easy to carry snack full of potassium, magnesium, fiber and Vitamin B6.
7. LaraBars - LaraBars are a delicious blend of unsweetened fruits, nuts and spices. Most flavors contain only 3-4 ingredients and are an excellent on-the-go option.
8. Unrefined coconut oil - Coconuts as a whole are great-a source of electrolytes, fiber, antioxidants, vitamins and minerals. The oils are saturated, but because they are plant based they are cholesterol free, this makes it a great replacement for butter in your recipes. It also does wonders to soften skin and remove make up.
9. Chia seeds - The ancient Incas, Mayans and Aztecs used this superfood for energy and strength. Chia seeds are a complete source of protein and a wonderful source of iron, calcium, fiber, omega-3 and omega-6. They also have more antioxidants than blueberries. So sprinkle some on your oatmeal, salad or toss them with almond milk and refrigerate overnight for chia pudding.
10. Kombucha -This is a raw, fermented tea full of antioxidants and probiotics (which aid digestion). It's a great alternative to bottled sugary drinks.
11. Water - Your body is 75% water and needs to stay hydrated. Dehydration can lead to premature aging, inflammation, headaches, hypertension and more. By the time your body tells you it's thirsty, you are already dehydrated. Sometimes the feeling of hunger really means that your body needs water, so drink a tall glass of H2O and you might just save yourself some calories.
Green smoothies are a great way to get a nutritional boost. They provide your body with a burst of goodness and make your skin glow. For more information on these super smoothies read Green Smoothie Inspiration over at http://www.clairecharters.com
Article Source: [http://EzineArticles.com/?11-Nutritional-Superfoods-That-You-Must-Add-to-Your-List&id=7901300] 11 Nutritional Superfoods That You Must Add to Your List
Top 5 Foods to Avoid
By [http://ezinearticles.com/?expert=Nancy_Guberti]Nancy Guberti
Eating healthy is a crucial factor of any healthy lifestyle regime. Dieting causes thoughts of deprivation and most diet plans cannot be maintained long-term. Instead, let's revamp your current eating regime with avoiding these five foods because they are just not healthy for you and can pack on extra unwanted weight. Try to view food in a manner that you will ask yourself these important questions, "What are you going to get from eating this food?" and "Is this food nutritious to your body or is it a toxin with possible unhealthy side effects?"
Okay, let's get to those 5 top foods to avoid to help you lose weight:
1. Simple Carbohydrates: avoid simple carbohydrates found in processed foods as they are really empty calorie foods and offer zero nutrients to your body. Examples of most common simple carbohydrates are sucrose in simple sugar, white flour, honey, candy, cake, jam, biscuits, molasses, high fructose corn syrup, lactose in milk, maltose in most packaged cereals. Instead, consume complex carbohydrates especially vegetables like spinach, broccoli, zucchini, kale, Brussel sprouts, Swiss Chard and low glycemic fruits such as blueberries, strawberries, cherries, raspberries, grapefruits, apple and pears. Yes, fruit also contains fructose so better to stock up on green leafy vegetables as opposed to fruit. Higher glycemic fruits are melons, mangoes, papayas, pineapples and bananas so treat them as an occasional treat. Balancing meals is always important.
2. Sugar and Sugary Beverages: Sugary beverages pack on the pounds and lead to over-consumption of calories. Water is definitely the best option when it comes to beverages. On a daily basis, in my private practice, I see many individuals who are dehydrated. It is more common then we think. Our bodies are made up of water so it's crucial that we replenish our bodies with water. If you want to add a flavor to your water then organic squeezed lemon along with organic stevia is a nice option. Research shows that sugar is very addictive and unhealthy as it affects our blood sugar levels, pancreatic functioning, feeds candida and cancer cells. Remember that artificial sugar free products stimulate your appetite, increase carbohydrate cravings, and stimulate fat storage and weight gain. Try organic stevia instead as it is form a plant and not artificial.
3. Corn, MSG, Soy isolate protein powder: these are all excitotoxins with no nutritional value. Soy and corn are fed to animals to fatten them up quickly, even grass fed animals that are not grass finished are fed maize (corn) and soy for several months before slaughter cause it is a high-starch food! Well, it does the same for us! Instead, you can opt for popped sorghum as it is an easy to assimilate fiber and high in theanine which elevates mood and helps curb cravings.
MSG is monosodium glutamate and linked to weight gain. It is used as a food additive and flavor enhancer in processed foods ranging from salad dressings, snack chips, meats and frozen dinners. It negatively impacts the brain and central nervous system.
4. Gluten: the protein found in wheat, barley, rye, and triticale is growing problematic for many individuals. Gluten causes inflammation and it increases zonulin production and thereby increases intestinal permeability. Several good books on this topic are Wheat Belly, Grain Brain and The Second Brain. Do not be mislead and replace all gluten products with gluten free products because that GF products may be fattening as well. Instead, replace with Paleo products, lean meats and vegetables.
5. Fried Foods: French Fries, deep-fried foods, potato chips, onion rings, tempura, donuts and any fried food item is a high-calorie, high-fat fried food to avoid. Today, most people are eating too much omega-6 fats from corn, vegetable oil, soybeans, sunflower oil and canola oil. The ideal ratio of omega-3 (good fats) to omega-6 is imbalanced among the typical Western diet around 1:50. Better option is to grill food choices.
To keep it simple, start eliminating one of the above food groups every Saturday and monitor how you feel. After 5 weeks, you should be free of the foods that are throwing your weight loss/management issues in a tizzy. Monitor your energy level, hunger level, mood, happiness and weight.
Remember you health is worth it because YOU are worth it!
Nancy Guberti is a Bio-Medical Nutritional Detective utilizing functional medicine lab work to discover the root cause of your health issues and provides you with a customized supplement and food regime for you to reach your optimal health goals. For those clients unable to come into the office, Nancy offers long-distance consultations via Skype or phone. Nancy consults with clients worldwide.
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Article Source: [http://EzineArticles.com/?Top-5-Foods-to-Avoid&id=8412942] Top 5 Foods to Avoid
8 Key Areas For Improving Your Diet And Eating Healthy
By [http://ezinearticles.com/?expert=Patrick_Joseph_Cullen]Patrick Joseph Cullen
Whether we like to admit it or not we could all improve our diet in some way or another. Some people may want to improve their diet to lose weight which is understandable given the increasing obesity epidemic. However, maintaining a stable and well-balanced diet is just as important for slim people as it is overweight people.
It all boils down to your health! A healthy diet that's low-fat, low cholesterol and rich in fresh produce will greatly reduce your chances of serious diseases such as diabetes or heart failure. Fighting off diseases is best done through prevention not treatment so that means making the right food choices now to ensure good health for tomorrow. So, if you're ready to make some simple dietary switches that can have a big impact on your health then read on.
Eat More Fresh produce
This should be among your top priorities! Your diet should be made up of at least 70% fresh produce. Ensure a serving of vegetables or salad with each meal and snack on fruits to ensure your body is properly nourished. If you can entertain the idea of going organic then even better as you will remove other unwanted chemicals from your diet.
Whole Grains VS Refined Grains
One simple but profound dietary switch is to eat whole grain produce in place of refined grains. Simple switches such as wheat bread in place of white bread, or whole grain pasta in place of white pasts can go a long way. Whole grain foods are much more nutritious, and contain more fiber so you'll digest the food slower and feel fuller for longer.
Cut Out Carbonated Beverages
Carbonated beverages are not kept in my household and I would recommend you do the same. Regular sodas contain lots of empty calories and are usually loaded with sugar. Even the healthier "diet" alternatives are loaded with nasty chemicals such as aspartame which can be damaging to your health.
Drink More Water
Water is essential for proper body functioning. It not only keeps us mentally and physically alert but it also serves to purify and free the body of toxins. Aim to make water your beverage of choice and sip away continuously throughout the day. Try also drinking a pint of fresh water prior to meals to help prevent over-eating.
Cut Back On Sugar
With diabetes becoming more and more commonplace, now is the time to better monitor your sugar consumption! Sugar comes in many forms and is found in an abundance of ready-made, processed foods so don't assume that your sugar intake is just that which you use for tea and coffee, or obvious foods such as sweets and chocolates!
Cook Your Own Meals
The only real way to ensure you know what's going in your body is to source and prepare the ingredients yourself. This may sound daunting to some but it really needn't be! There are lots of tasty meals you can knock up from scratch that require little effort and little time. This also sets a great example for the family and you can all enjoy healthy, nourishing, home cooked foods.
Grow Your Own Produce
What better way to ensure your diet is clean and healthy than to prepare and cook your own fresh produce. Not only will you ensure healthy eating for you and your family but you'll save some money as well, and you'll be doing the environment in a favor. So, if you've got a small garden that needs tending then consider setting up a small vegetable garden and planting a few seeds.
The USDA Dietary Guidelines
Every cycle of five years the USDA release a recommended set of dietary guidelines. rel=nofollow [http://weightopia.co/dieting/usda-dietary-guidelines/]The USDA dietary guideline serve as a great building block from which you can better establish a healthy eating plan. Given the increasing obesity epidemic in America it's safe to say the USDA have compiled good dietary guidelines that you can learn from.
Wrapping It Up
Making changes to your diet can be challenging at first. The key is to make small changes and incorp
orate them into your diet one at a time. The more you do something the more habitual it becomes so you'll soon find yourself making healthier food choices and opting for the fresh produce when you go shopping.
Want to know how to further optimize your nutrition?
Learn a few key areas for optimizing your nutrition for improved health and well-being. http://weightopia.co/dieting/how-to-optimie: [http://EzineArticles.com/?8-Key-Areas-For-Improving-Your-Diet-And-Eating-Healthy&id=8428769] 8 Key Areas For Improving Your Diet And Eating Healthyze-nutrition/
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5 Quick Ways to Blitz Fat
By [http://ezinearticles.com/?expert=Roy_C_Edwards]Roy C Edwards
1. Eat some carbs.
When trying to eat healthy it's often thought that cutting carbs is a fast way to lose weight. While in part this is true, this isn't particularly good for your health. See carbs are used as the bodies' energy source and without them we can't function efficiently. Simply cutting them out cause's lethargy, loss of cognitive function and not to mention bad breath. So, Eat some. However, not all carbs are created equal. Avoid simple carbs like sugar, syrup and white flour produce as these will zip through and give you very little than a quick kick. Instead eat complex carbs such as oatbran, oatmeal, apples and brown rice. This will digest slower in your system and provide you with a sustained amount of energy for longer periods.
2. Eat more than you think you should to shed the fat.
You've heard it a million times before, "Eat little and often". Again that is kind of true; however I recommend 5 meals a day. Now when I say meals, I don't mean sit down and munch your way through 5 large meals. Anyone looking lose weight should have 3 reasonable sized well-proportioned meals and 2 healthy snacks a day. Why? By spacing your meals out and planning them well maintain a healthy balance in insulin which prevents massive highs and lows. This allows your body to be more efficient which in turn means the effort in the gym has bigger impact.
3. Have a cheat meal each week.
You've worked hard and can see the results, but when you go out you see everyone else eating the food they love while you much away on a carrot stick. Include a cheat meal and you are much more likely to have long term success in your fitness goals. Psychologically by eating one cheat meal per week it will keep you focussed and also act as a reward for all the hard effort you have put in.
4. Don't wait until Monday
The good thing about eating well is that you can start any day of the week there is very little to stop you. Don't hide behind events or days or anything else to have a healthy meal, you can start to change your life today.
5. Make small changes and see big results
Everybody wants the magic pill that they can take and overnight have that beach body they always wanted. If it was that easy you wouldn't appreciate what it took to get there and would be buying pills forever. The fact is you won't eat super healthy overnight. However, set small goals to make small changes in what you eat and before long you'll wake up thinking that someone gave you a magic pill. Start next week by swapping cornflakes for porridge. Give it a go what's the worse that can happen?
Set yourself up to succeed when it comes to what you eat. Don't follow those fad diets and change how you plan your meals to avoid failure. You can succeed if you put your mind and your mouth to it.
To get more fitness and nutrition tips and a free nutrition plan visit us at http://www.refreshyourself.co.uk or visit us in Wilmslow.
Article Source: [http://EzineArticles.com/?5-Quick-Ways-to-Blitz-Fat&id=8432216] 5 Quick Ways to Blitz Fat
10 "Healthy" Foods That Could Pack On The Pounds!
By [http://ezinearticles.com/?expert=J._R._Anderson]J. R. Anderson
Sometimes what we to believe to be "healthy" foods are actually add inches to our waistline! Somewhere in their ingredients is a dirty little secret! This secret either says they are loaded with sugar, preservatives, or highly processed. These can easily be substituted with more healthy foods that can help you keep your weight from creeping up even though you are eating "healthy."
Dried Fruit
Manufactures usually cover their dried fruit with sugar and other additives to help maintain its shelf life causing you to consume a large amount of unwanted sugar. Also remember that you are consuming more carbohydrates in a smaller package!
Substitute with this: dehydrate your own fruit own at home.
Trail Mix
While this stuff can be great when you are hiking and burning a ton of calories, it's not an ideal snack for the office because the excess sodium and sugars can quickly add up. Not to mention the version with chocolate pieces in it!
Substitute with this: purchase raw nuts.
Wheat Bread
Most wheat breads are not much more nutritious as regular white bread and can contain the same amount of calories.
Substitute with this: make sure your bread is 100% whole wheat.
Smoothies
Smoothies are great but don't think that just because the concoction you buy at the store is healthy just because it says "smoothie" (which are usually full of sugars).
Substitute with this: homemade smoothies are super easy to make.
Fruit Cocktail
While it sounds completely healthy, when purchased at the store, it is usually coated with syrup to increase its shelf life and taste (check out the ingredients).
Substitute with this: buy your own fruit and cut it up.
Cereal/Granola Bars
While convenient, granola bars can be loaded with salts and sugars to help preserve them, not to mention have a lot of calories with their nutrient content comparable to a snickers bar. Also many versions contain chocolate as well which can add a substantial amount of calories,
Substitute with this: roast your own oats or granola.
Light Salad Dressing
While this is a lot better than normal salad dressing, look at the list of ingredients next time you are making a salad (the ingredient list is a mile long). There is a ton of sugar and sodium in this stuff.
Substitute with this: balsamic vinegar can be amazing on a salad.
Fat-Free Yogurt
While it might have a reduced amount of fat compared to its counterpart, it has an enormous amount of sugar for flavoring. This sugar of course adds up to a bunch of calories!
Substitute with this: Greek yogurt is a great substitute. Plus it can be a great source of probiotics.
Fruit Juice
The amount of sugars in this stuff is amazing, and in some instances can be more than the sugar content of soda. Don't be fooled by the label "fruit" many times this simply means fruit flavoring... with a huge dose of sugar!
Substitute with this: buy only 100% fruit juices!
Corn Chips/Tortilla Chips
This is one that I'm guilty of consuming a lot (I love salsa). Corn chips have a massive amount of sodium and are full of fats and calories which can quickly add up!
Substitute with this: you can make your own (though time-consuming).
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Article Source: [http://EzineArticles.com/?10-Healthy-Foods-That-Could-Pack-On-The-Pounds!&id=8444071] 10 "Healthy" Foods That Could Pack On The Pounds!
How to Eat Healthy Without Obsessing About It (In 7 Easy Steps)
By [http://ezinearticles.com/?expert=Lydia_Renaldi]Lydia Renaldi
As a major portion of our food became heavily processed, health concerns have been spreading during the last few decades, with tons of books telling us how to eat right. However, with the Internet, there is often way too much advice and conflicting information on how to eat and it can become overwhelming. Have you ever hit that wall and just wanted to revert to whatever you ate before? Eating healthy is not supposed to be a chore, and most of us have no time to dwell on it too much, either. Follow these simple steps instead, and clean eating will become much easier.
Step 1 - Don't Buy Junk
If you plant your own garden or raise your own animals for food, now that's the best way to eat healthy, but for most people in urban settings, it all begins with shopping. The trick is not to buy the wrong kinds of food. With only great foods in your kitchen, you have done 90% of the job. Ask yourself "is this an excellent food?" before putting any food or drink into your cart. If it has been stripped of nutrients and then "enriched", skip it. Soon you will buy only whole foods without thinking.
Step 2 - Eat Fresh
Always make sure that the produce you buy is as fresh as possible. The more food sits on the shelf, the more of its vitamin content is lost. This is especially true for fruits and vegetables. Do not shun frozen fruits and vegetables - they undergo quick freezing so the nutrients are almost completely preserved. Nuts, seeds and cold pressed oils also must be fresh as they easily go rancid, and the oils should always be in a dark bottle to minimize oxydation.
Step 3 - Buy Real Food
There are three key words here: organic, raw and unprocessed. Food should be as close to its natural state as possible. Everything else serves only the industry and the profit. This is why we have GM crops and animals fed with antibiotics and hormones. Food is being pasteurised in order to make its shelf life much longer than it should be. It is being processed so the industry can make use of cheap ingredients like sugar and get rid of the waste byproducts by hiding it in other products. As a rule of thumb: if something has an ingredient list, it is usually not an amazingly nutritious food.
Step 4 - Grandma Knows Best
There are good reasons for doing things the old way, usually science is just too late with explanations. The old ways work: develop some love for old school cooking. Broths are mineral rich and heal your gut. Raw fermented vegetables are great natural probiotics. Soak your grains and beans properly to make them more digestible. Eat butter and lard instead of toxic margarine. Eat the foods that are currently in season, our bodies have adapted to that through generations. It is because we are forsaking these things that our health is plummeting.
Step 5 - Variety
Monotonous or extreme diets sometimes do harm in the long run. You can hardly go wrong with varied nutrition if you are uncertain what is best for you, because it has stood the test of time. When you shop, vary your choices within the same food groups. Have a colorful plate: fill at least half of your plate with vegetables. Various fruits, nuts and seeds make for wonderful, nutritious snacks in between meals.
Step 6 - Listen to Your Body and Experiment
As you wean yourself off industrial food, you will become more in tune with your body and start noticing which foods make you feel good or ill. It is always a good idea to try rel=nofollow [http://www.livestrong.com/article/244797-allergy-elimination-diet-menu/]elimination diet if you suspect that you are sensitive or allergic to a certain food.
For people with chronic diseases, this is where further adjustments are needed. The good news is that you have likely eliminated a great deal of the bad guys by simply choosing whole foods.
Step 7 - Defeat Hurry by Thinking Ahead
Lack of time and hurry are the number one reason why people resort to processed foods. Many foods can be prepared in bulk ahead of time and last long enough in the refrigerator, like salads or p�t�s. Your freezer should always be loaded with fish fillets, thin-sliced meat and frozen vegetables. Experiment with fast cooking techniques (like stir-frying) and foods that cook fast (like eggs, per example). Some commercially available nutritious foods do not require any preparation: nuts and nut butters, dairy, sprouted bread - just to name a few.
Eating healthy is not that hard, but it does take some will and planning. The good news is that you can really lay the foundation down by shopping right. If you rely on simple principles rather than on complicated, strict diet prescriptions and calorie counting, eating healthy will soon become a routine.
Article Source: [http://EzineArticles.com/?How-to-Eat-Healthy-Without-Obsessing-About-It-(In-7-Easy-Steps)&id=8457007] How to Eat Healthy Without Obsessing About It (In 7 Easy Steps)
6 Handy Snacks To Grab-N-Go Before Your Workout
By [http://ezinearticles.com/?expert=Mark_E_Robinson]Mark E Robinson
Two prerequisites of a good workout are a steady stomach and availability of ample energy to the body. However it has been observed that people have a tendency to skip meals before a workout for either lack of time or lack of knowledge. After reading this article you will be left with no more doubts about what to eat before your workout. The tummy friendly recipes enumerated below are ideally protein laden and easy to prepare.
1. A whole-wheat bagel with jam:
Whole wheat bagel with jam contains both, simple and complex carbohydrates and hence goes easy on digestive system. Simple carbohydrates burn faster than complex ones and a combination of both is ideal to fuel a workout right from start to finish.
2. Protein shake with added carbohydrates:
A good way to benefit from protein and at the same time stay energized with carbohydrates is a protein shake. It is also an easy on-the-go snack. You must aim to have 4:1 carbohydrates to protein ratio in the shake. It is advised to prepare a shake with juice and water and avoid milk as it may cause mucous. Thereafter you can add a banana or oats to load it with carbohydrates.
3. Oatmeal:
Oatmeal is great for morning workouts when you run on empty and cannot have a meal 1-2 hours before you workout. It gets on with the system pretty well and quickly too. Added fruit will get into bloodstream even more quickly and give you the desired energy.
4. Greek yogurt:
This type of yogurt contains less sugar than the usual kind and more protein and carbohydrates. It goes easy on an empty stomach and is ideal to be had before intense workouts that can cause tummy trouble after a heavy meal. You can add honey or fruit for the extra kick.
5. Brown rice with chicken:
For those who plan to work out after lunch or dinner, brown rice is ideal with tofu or chicken. Brown rice is a better source of complex carbohydrates than white rice. This bland meal sits well and gives a good amount of protein and carbohydrates.
6. Legumes:
Beans and lentils are again a great source of protein and carbohydrates, an excellent slow release energy source. It is therefore ideal for workouts beginning after 1-2 hours of a meal. It is advised not to overeat as legumes might induce flatulence due to gas inducing natural sugars called oligosaccharides and you might get noticed by others in the gym for wrong reasons!
Timing of the meal is of great significance. The foods mentioned here are best to be had before your workout but even they can trouble you mid workout if not allowed to digest properly. It is best to have a meal at least 45 minutes before you begin workout and if it is a heavy meal, workout shall commence even later. While it is true that certain foods settle well and get into the bloodstream fast, you might feel sluggish when working out on a full stomach. It can even cause cramps as blood is pulled away from the stomach while exercising.
When the time does not warrant waiting for 45 minutes before starting workout, it is better to have a small snack rather than exercising empty stomach.
Hey thanks for reading! Mark is a fitness and nutrition enthusiast that understands that a healthy diet can't be replaced by any supplements. Once the proper lifestyle is in place however, supplements can be great tools. His favorites are protein, and pre-workout supplements. If you're also a [http://www.beforeyourworkout.com]fan of pre-workouts, stop by his site today to read some of his [http://www.beforeyourworkout.com/best-pre-workout-supplements-2/]in-depth reviews on them today!
Article Source: [http://EzineArticles.com/?6-Handy-Snacks-To-Grab-N-Go-Before-Your-Workout&id=7873870] 6 Handy Snacks To Grab-N-Go Before Your Workout
3 Tips For Healthy Weight Loss - The Key To Lifelong Success
By [http://ezinearticles.com/?expert=Bernice_J._Benson]Bernice J. Benson
Have you ever been disappointed that after trying diet after diet, you found that you had actually gained weight? Losing weight requires a new way of thinking and hard work; it is never easy.
Losing weight in a healthy way, fortunately, will help you to keep it off. I am going to explain three tips for healthy weight loss and how it is the key to lifelong success in your weight control program.
Now let's get started!
Exercise Some Creativity with Your Diet Plan
When you think about dieting for a moment, what do you think is going to happen if you try a strict diet regime when you have become accustomed to eating whatever you want whenever you want? What do you think your chances of success will be with that type of strict diet?
When you consider that most strict diet plans require a lot of ingredients that you have never heard of and a considerable amount of time and money to develop meal plans for, your chances of success do not look very good. So when you decide that this is the time to lose weight, make use of the foods you already eat - even the ones considered fattening. The trick is not to remove them from your diet altogether, just make smarter choices.
Try to eat your favorite foods in smaller portions and combine them with tasty new healthy nutrition foods. As an example, if two cheeseburgers with french fries is your favorite meal, you can turn that into a healthier meal by just eating one of the cheeseburgers along with a potato boiled for 45 minutes (try ketchup on this, it is great), and combining that with some nutritious vegetables such as green beans and carrots.
With these choices you will not only be adding good nutrition and actually getting more foods, but the portions you are eating of the fattening foods are smaller. The boiled potatoes taste just as good as the fried ones, but they are much more healthy and nutritious!
Add Protein Shakes or Foods Rich in Protein to Your Diet
One of the ways for achieving healthy weight loss is to drink protein rich shakes or add protein rich foods to your diet as replacement meals or as snacks. There are even companies where you can get special diets and protein shakes customized for your body's specific rel=nofollow [http://noteworthynutritionsolutions.com/55-nutrition-foods-to-keep-my-body-lean/]nutrition needs. With these specialized diets you will shed extra pounds quickly by drinking protein shakes and taking protein supplements for lifelong success in your dieting. The method you select will depend on what weight loss needs you have.
Protein helps your body avoid storing fat continuously in unwanted areas by helping your body to burn through the calories you consume in the course of the day. Building and preserving lean muscle mass is also aided by protein.
Drinking Plenty of Water Plays a Vital Role In Any Healthy Weight Loss Plan
Any healthy weight loss plan will find water an essential ingredient. Drinking water helps hydrate your body and its organs, including your cells and skin. So regardless of the diet you choose, you will want to be certain that drinking 6 to 8 glasses of water is part of your plan everyday!
Some of the benefits of healthy weight loss are: having a better figure, lowering your blood pressure, keeping your heart and organ's healthier, having more energy and less mental anxiety, as well as helping to relieve the stress on your joints, bones and muscles.
*Note: when trying a new diet or diet plan, you will want to check with your doctor to make sure that you are not at risk for any health problems that could be exacerbated by eating certain foods. If there are any issues, be sure to ask your doctor to recommend a safe diet for you.
Use the 3 tips for healthy weight loss above to find your key to lifelong success and take control back of your weight while you enjoy living your life to the fullest!
As you will see when you [http://noteworthynutritionsolutions.com]visit my site I am an avid nutrition enthusiast. I like to focus on finding the best nutritional solutions, for your most annoying or embarrassing physical and emotional problems through the proper use of noteworthy nutrition solutions.
Article Source: [http://EzineArticles.com/?3-Tips-For-Healthy-Weight-Loss---The-Key-To-Lifelong-Success&id=7912087] 3 Tips For Healthy Weight Loss - The Key To Lifelong Success
11 Nutritional Superfoods That You Must Add to Your List
By [http://ezinearticles.com/?expert=Claire_Maree_Charters]Claire Maree Charters
The method of "crowding out" involves ADDING foods such as fruits, vegetables and whole grains. This method is built upon the idea that you'll fill up on these fresh and nutrient dense foods, not junk food. It also relies on the science that you can change your tastes and cravings by consistently feeding your body foods that are filled with vitamins, minerals and phytochemicals. Below is a list of 11 awesome foods to incorporate into your daily life.
1. Lemons -Because lemons are a natural antiseptic, they help fight germs and infections. Squeeze some lemon juice on salads, fish, veggies, anything you want.
2. Kale - Kale has been the recipient of rave reviews for several years now and it is worthy of the praise. It is packed with Vitamins A, C, and K and antioxidants. Kale is rich in fiber, has more iron than beef and more calcium than milk, calorie per calorie.
3. Avocados - Avocados are a good source of fiber, potassium, Vitamins C, K, B6 and folate. The fats in avocados are monounsaturated and can help lower bad cholesterol levels.
4. Amazing grass green superfood - This is a pre-ground blend of green foods like wheat grass, spirulina and chlorella and it provides a healthy amount of antioxidants, fiber and digestive enzymes.
5. Almond Milk - An excellent alternative to cow's milk. It goes great with cereals, puddings, hot chocolate and anywhere you would use dairy milk. And it has 30% of your daily calcium, which is even with 2% reduced fat milk.
6. Bananas - They are a cheap and easy to carry snack full of potassium, magnesium, fiber and Vitamin B6.
7. LaraBars - LaraBars are a delicious blend of unsweetened fruits, nuts and spices. Most flavors contain only 3-4 ingredients and are an excellent on-the-go option.
8. Unrefined coconut oil - Coconuts as a whole are great-a source of electrolytes, fiber, antioxidants, vitamins and minerals. The oils are saturated, but because they are plant based they are cholesterol free, this makes it a great replacement for butter in your recipes. It also does wonders to soften skin and remove make up.
9. Chia seeds - The ancient Incas, Mayans and Aztecs used this superfood for energy and strength. Chia seeds are a complete source of protein and a wonderful source of iron, calcium, fiber, omega-3 and omega-6. They also have more antioxidants than blueberries. So sprinkle some on your oatmeal, salad or toss them with almond milk and refrigerate overnight for chia pudding.
10. Kombucha -This is a raw, fermented tea full of antioxidants and probiotics (which aid digestion). It's a great alternative to bottled sugary drinks.
11. Water - Your body is 75% water and needs to stay hydrated. Dehydration can lead to premature aging, inflammation, headaches, hypertension and more. By the time your body tells you it's thirsty, you are already dehydrated. Sometimes the feeling of hunger really means that your body needs water, so drink a tall glass of H2O and you might just save yourself some calories.
Green smoothies are a great way to get a nutritional boost. They provide your body with a burst of goodness and make your skin glow. For more information on these super smoothies read Green Smoothie Inspiration over at http://www.clairecharters.com
Article Source: [http://EzineArticles.com/?11-Nutritional-Superfoods-That-You-Must-Add-to-Your-List&id=7901300] 11 Nutritional Superfoods That You Must Add to Your List
10 Dynamite Healthy Snack Foods
By [http://ezinearticles.com/?expert=J._R._Anderson]J. R. Anderson
We all need quick snacks we can chow-down when we are in a hurry (and we just need healthy snacks in general). I'm not talking about grabbing a cheese burger or a candy bar. Having healthy foods ready can be the difference between sticking with your nutrition plan or buying a bigger belt! Check out these ten healthy snacks!
1. Peanut butter and banana slices on crackers/rice cakes - I love the combination of peanut butter and bananas. It gives you a prolonged energy boost when you are experiencing that afternoon crash! You can either have this on rice cakes or use your favorite cracker!
2. Greek yogurt and fruit - A small bowl of Greek yogurt and blueberries, raspberries, or even peach slices is simply amazing! This also provides you with a ton of energy, protein, calcium, and probiotics! You can even add some cashews or almonds to the mix!
3. Celery with peanut butter and almond slices/raisins - Talk about deliciousness for relatively low amount of calories! Get the energy boost from the peanut butter and nuts/raisins for a relatively low amount of calories! Plus they are incredibly easy to make, anyone can do it!
4. Watermelon slices with mixed nuts - Any combination of fruits and nuts like pistachios, almonds, and almonds make for an amazing snack that you can put in a container and easily take to work! Experiment with a combination of the two!
5. Horseradish roast beef on cucumber slices - The horseradish gives it a perfect amount of spiciness to combat the cooling sensation of the cucumbers! Plus the roast beef (or smoked salmon as pictured) adds a nice salty flavor (plus protein).
6. Whole grain bread, peach slices, peanut butter, and sliced almonds - This is the whole package on one slice of bread. I prefer this with toasted bread and normal peanut butter to provide you with a powerhouse of energy, protein, and numerous vitamins and minerals!
7. Peanut butter, nuts, in between two apple slices - Make an amazing snack sandwich out of apple slices with peanut butter and other mixed nuts! Simple to make and really provides you a good dose of protein and energy!
8. Black beans, garden salsa, and pita chips - I love pita chips (cinnamon pita pictured here) and salsa but when you combine it with black beans (or any other beans) you get a protein and energy boost that will stick around awhile (slower digesting)! Or you can simply add the two to any Mexican dish you have!
9. Meat (ham/roast beef) wrapped mozzarella- If you need something to hold you over until your next meal try this! All you need are a few string-cheese mozzarella sticks and a pack of ham or roast beef! Wrap the two and BOOM energy and sustenance!
10. Avocado, black bean, sweet potato, garden salsa burrito - Add a little Mexican flavor to your diet! This can easily be a meal in itself! As if you were creating a normal burrito, use avocado, black beans, brown rice, sweet potatoes (will give it a salty and sweet taste), plus fresh garden salsa to have a dynamite snack or meal!
These snacks are perfect because they can be made in no time, put in a container, and taken to work! Make some of these incredible, healthy snacks today!
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Article Source: [http://EzineArticles.com/?10-Dynamite-Healthy-Snack-Foods&id=8424623] 10 Dynamite Healthy Snack Foods
5 Tips for Sticking to Your Diet and Staying Healthy When Traveling
By [http://ezinearticles.com/?expert=Lore_Earley]Lore Earley
I love to travel. But I hate to travel. Airplanes are petri-dishes teeming with germs. Time zones wreck havoc on the body, and jet lag is your friend for a few days. Then sleep deprivation equals a weakened immune system. It is inevitable that I end up sick.
Since changing my diet and eating mostly within a Paleo framework, and tweaking my lifestyle to include more meditation and self-care, I have been able to ward of the cooties a lot better than before. I have also learned some tricks to traveling which makes a huge difference. So hopefully this time around, I won't come down with the "ick".
So here are my top 5 tips for sticking to your dietary needs and staying healthy when traveling:
1. Always bring some travel-safe food with you. When you reach a point and you are starving, but have no plan, then you are most likely to grab whatever is available. And what's available may be just the type of food you are trying to avoid in order to stabilize your health and/or weight.
Some ideas:
sardines (though I don't recommend busting these out on the plane - your comrades may not like you too much)
canned oysters (some come with easy open tabs like a sardine can)
hard boiled eggs
Nick's sticks
smoked salmon sticks or you can buy in small packages at the grocery
nuts and seeds or if you need a "trail" mix, add a small bit of raisins, dried cranberries, and raw cacao nibs (check labels on dried fruit, though, for added sugar)
baby carrots and/or pea pods
olives
tuna in a pouch or ready-to eat can - you may need to ditch the accompanying crackers but read the ingredients as well
pre-cooked chicken strips (find one with the least amount of additives)
or if at an airport, find a plain side salad and request a vinaigrette dressing (will be the lesser of the evils). You can add any of the above proteins to it. I buy sardines and oysters in olive oil so usually don't even need dressing if I use one of these.
2. Drink plenty of water (and request aisle seat if flying). This way you can drink plenty and don't have to disturb anyone when you pee and stretch, pee and stretch... or in my case, I only have to bother the husband because he will NOT give up his aisle seat.
3. Eat and sleep well BEFORE you travel because either you will be over-tired from the journey, more stressed than usual because that is what travel does, or on a petrie-dish germ filled plane. Take some precautionary immune-boosting herbs such as Echinacea, Goldenseal, and/or chew a raw garlic clove (yes, gross, but is nature's antibiotic).
4. If you are hotel-ing it for a few days, request a room with a fridge and visit a grocery store. You can stock your own breakfast and even lunch if you can. This saves not just your money, but also your sanity as eating out can be a huge trigger. A good example, the husband and I recently went to a really good pizza joint in Anchorage. Since I can't have wheat or dairy, the whole pizza out experience doesn't work for me anymore. It smelled soooo good, and fortunately for me, cravings are a long gone issue so I can smell, but choose something else. For someone starting out, though, this is a HUGE trigger.
5. Use a natural sleep aid the first night at your destination. Because really, who sleeps well the first night when you have to remember where the bathroom is at 3am? For a natural sleep aid you can try melatonin, valerian root (more of a nerve relaxer / anti-anxiety), or my personal favorite is a product called Seratonin FX made by The People's Chemist.
And a bonus, if you are flying, get to the airport early. I know this seems like a "duh", but your body responds to travel stress. If you can take your time, and practice your deep breathing while waiting at the gate, you are saving your immune system to deal with other invaders instead.
To learn more quick and fun wellness tips, visit http://www.eatthinkfeel.com and download my free report "5 Habits That Are Sabotaging Your Health And Happiness."
Lore Earley is the co-owner of Eat Think Feel Live, a holistic health blog that helps you transform your mind, body, and spirit so you can live the life you want!
Lore works with people who are ready to ditch their physical and emotional baggage so they can restore their happiness. Learn more here: http://www.loreearley.com
Article Source: [http://EzineArticles.com/?5-Tips-for-Sticking-to-Your-Diet-and-Staying-Healthy-When-Traveling&id=8425010] 5 Tips for Sticking to Your Diet and Staying Healthy When Traveling
