Tips For Healthy Holiday Eating

When the holidays arrive, many people forget all about their diets and healthy eating. Weight
gains of 7 – 10 pounds are common between Halloween and Christmas. To make the holidays
easier, these tips will help you with healthy eating through the season and not gaining weight.

Most traditional foods can be made low fat. Turkey is very lean without the skin, and gravy
can be made without any fat. Potatoes that are served without butter can be very healthy. The
beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding
of whipped cream.

Even though the holidays are in, don’t forget about the exercise. Keeping weight off during
the holiday season is burning off the extra calories. You should plan a walk after meals,
park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn’t
splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty
of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite.

Try to avoid alcohol. Having too many drinks can add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad meal won’t ruin your diet. Try to balance your
calories over a few days and don’t just look at one meal or day.

Summer Nutrition Tips for the Family

It is so much easier to try to be healthy during the summer than in the winter. Try some of the top summer nutrition tips for the whole family and see if you don’t lose weight and feel better. Of course, the trick is maintaining the loss when the cooler weather returns.

Use the summer months to bring the family back together. Sure, the family may be busy but there has been much research done about the benefits of eating together as a family. One of the things researchers found indicates families who eat their meals together generally have a healthier diet than those who do not.

Make a meal plan and stick to it. Get your whole family involved in choosing which meals you’ll eat during the week. Include them in every step of the process – planning, shopping, preparing and serving – so everyone has a say in what the family eats.

Another way to improve your diet during the summer is to turn off everything which could be a distraction during meal time. Turn off the television and let the answering machine catch any calls while you eat. The fewer distractions you have, the less you’re likely to eat and the easier it will be to recognize when you’re full.

Rather than drinking soft drinks, which have been proven not to be a healthy choice, drink plenty of ice water, iced tea and 100% fruit juices. Does this mean you can’t ever have another soft drink? Of course not; however, cutting back on them can help you lose weight, give you more energy and help you remain properly hydrated.

Fill your refrigerator with seasonal fresh fruits and vegetables. Take the extra time to pre-prepare a large salad which you can enjoy for several meals. Cut up celery sticks, carrot sticks and other vegetables to have with healthy dips. You may also want to cut up a refreshing fruit salad which includes your family’s favorite fruits.

Start the grill. As long as the foods you cook on a grill aren’t burnt or look like charcoal, grilling lean meats is a great way to cook during the summer. Any fat in the meat will drop off the meat and that means it won’t go on your hips.

Prepare some of your foods in a crock pot. It will allow you to make a wonderful, healthful meal for your family without heating up your home. Just add the ingredients in the morning, set the temperature and leave it alone. When you return home at the end of the day the meal will be mostly prepared. Toss a quick salad and your family will be able to eat in no time.

These are a few of the top summer nutrition tips for the whole family. There are other things you can do, as well, but you can start with these. You could see results in the way you feel and the way you look before summer is over.

Eating Gluten Free

Gluten is a protein found in wheat, rye and barley. Since many of the flour used for baking is made from these three grains, until recently, it was extremely difficult to find commercially produced flour, cereal and any baked goods. Flour is sometimes used as a main ingredient, as in gravy. Other times it is more difficult to notice as it is just used as a filler to bulk out a powder-like item, like instant coffee and curry powder. Today, we are learning how to manage with gluten allergies and doing so with incredibly delicious, gluten-free recipes.

Substituting Gluten

The gluten is what keeps cookies, cakes and pies soft, moist and held together. It makes baked goods have their texture because of the air getting trapped within the sticky boundaries of the gluten. When gluten isn’t present, we need to find other substances that can form a sticky shield to hold the gasses in.

Xanthum Gum comes from the dried cell coat of a Zanthomonas campestris. Since it is made in a laboratory, xanthum gum is scientifically sticky. Guar Gum is another, more natural binder. A powder is created from the seed of the Cyamopsis tetragonolobus plant and is an excellent substitute for gluten. These alternative sticky-substitutes can easily be found in any health food store.

Gluten free substitutes

Every day someone is coming up with a new way to substitute a common item into recipes that call for gluten. There are ways to substitute combinations of ingredients, cup for cup, where you would use any of the three main gluten-based flours. Let’s take a look at some of the less common substitutes for gluten and open up the realm of possibilities.

Potato Starch Flour

Potato Starch Flour is a great substitute. The thickening that this flour provides is outstanding and because of the high starch component, the ingredients bind to it like glue. Mix a little with water first to help hydrate the granules and get the glue working, then substitute potato starch flour in your recipe, cutting the amount of flour needed in half to get the right proportions.

Tapioca Flour

This light, white, very smooth flour comes from the cassava root. You might be familiar with the chewy little balls found in tapioca pudding, so you can imagine how well it reacts with baked goods. Anything that needs to be chewy, like French bread or white bread, could use this kind of flour.

Soy Flour

High in protein, soy flour has a nutty taste and a smooth texture due to the high fat content. Soy flour is usually used in combination with other flours, to make baked goods such as brownies, cookies and muffins. Since soy flour can stand up to almost every thing, it is also good to combine with nuts and or fruits.

Brown Rice Flour

This gluten substitute comes from unpolished brown rice. Because this ingredient contains bran, it has a higher nutritional value that traditional flour. This type of flour is used best in more dense breads.

Living gluten free is not difficult to do, but it does require a little foresight into what ingredients work best to replace the gluten. The basic premise is to figure out what ingredient, or combination of ingredients, will work the same as the ingredient they are replacing – gluten. Be sure to consult with your doctor before going on a strict gluten free diet to make sure there will be no adverse effects.

Timing Matters in Eating Healthy

Sugar, which is not processed immediately by the body as energy, is turned into insulin and stored as fat for later use. When you are trying to combine eating, being active and either weight loss or management, timing is everything. The way the body breaks down different types of food and when each of those substances are either used or stored, is an important aspect when it comes to managing weight.

When we consume food, our body converts carbohydrates into immediate blood sugar, also known as glucose, which is our main source of energy. Depending on our blood sugar level, we will feel energetic or extremely sluggish. Blood sugar levels also have an effect on how hungry we are and what we crave. Finally, blood sugar determines whether we burn fat or store it away for another time.

Insulin is a hormone, produced by our pancreas that moves blood sugar throughout our body where it is used as energy. When the body is overwhelmed with carbohydrate-rich foods, the pancreas produces insulin like crazy to tell the body to start cranking out the blood sugar for the body to use as energy and reducing the amount of blood sugar in the body. Insulin is actually meant to tell your body to use the energy to lower blood sugar.

Our body sees all of the signals that there is plenty of energy ready for use at the drop of a hat and backs off burning fat and starts to fill up the reserve stores. The biggest part to worry about is not the fact that our body stores fat, but when the blood sugar drops afterwards and forces us to crave more high-sugar foods that starts the cycle all over again while just trying to take in more sugar to balance the sudden dip.

Of course simple carbohydrates are the first to be converted to blood sugar by the body, but eventually everything ends up breaking down and getting stored as fat. The trick is to keep your blood sugar levels even instead of this roller coaster of blood sugar. Once your body gets used to having high blood sugar levels at all times, the insulin becomes non-existent to your body, leading to the onset of Type-2 diabetes.

Once your body no longer recognizes the insulin is there to help you reduce your blood sugar, you start storing everything as fat. When you are trying to lose weight or manage the weight you are currently at, having everything stored as fat completely defeats the purpose you are trying to accomplish. Eating the right foods at the right times during the day will help you maintain your insulin levels and keep you from bingeing on sweet treats.

A great way to figure out how your body is reacting to different foods, keep a journal of what you eat and how you are feeling shortly afterwards. Note when you feel the sugar “crash” during the day and also when you are craving certain foods. By keeping this journal and paying attention to what you are eating, you will be able to keep a better handle on your weight loss or management because you are tracking your blood sugar levels.

Why Soft Drinks Are Bad for Our Health

With the emphasis on being healthy in recent years, soft drinks are coming under attack. Recent research has indicated the problems of soft drinks; in fact, there are many reasons why they are bad for our health. Here are just a few of the many reasons you may want to avoid drinking soft drinks from now on.

* There is absolutely no nutritional value in soft drinks. They are basically filtered water and sugar. It is estimated that 57 gallons of soft drinks are consumed for the average American.

* Because there is little more than water and sugar in soft drinks, the extra calories may cause those drinking them to gain weight. In fact, if a person drinks only one 330 ml can of drink each day, they will easily add one pound to their weight every month. Researchers have also indicated those drinking soft drinks are 1.6 times more at risk of becoming obese.

* Once a person becomes obese, the chance of their developing diabetes increases. The body can no longer process the sugar it consumes; experts believe the increase from 6.6 million in the 1980s to 20.8 million diabetics today is largely due to consuming soft drinks on a regular basis.

* Soft drinks have also been linked to weakened bones and increased risk for osteoporosis. How is this possible? Instead of drinking calcium-rich milk, people are drinking soft drinks. Soft drinks may also promote the loss of calcium which weakens the bones even further.

* Since soft drinks are thought to lessen the calcium in your body, it makes sense the teeth would also be affected. The acidity of soft drinks also increases tooth decay and makes teeth more sensitive than they would be if the person drank other beverages.

* Kidney damage and kidney stones are other potential problems, especially for those who regularly drink colas. Non-colas don’t seem to produce the same damage. If you drink more than two colas a day you may be twice as likely to develop chronic kidney disease.

* The high fructose content in soft drinks increases a person’s blood pressure.

* Some research indicates that drinking too many soft drinks can lead to the development of cirrhosis of the liver. Normally this condition is found in those who are chronic alcoholics.

* You are also being affected by dehydration, which will cause you to drink more soft drinks. Between the sugar and the caffeine in colas, your body will become thirstier rather than having its thirst quenched.

* Caffeine found in soft drinks can also cause restlessness, tension, insomnia, high blood pressure, irritability, excessive urination, irregular heartbeats, gastrointestinal disturbances and more.

* Artificial sweeteners, especially Aspartame, are considered to be one of the most dangerous components of any food. If you’re not sure about the dangers of drinking diet soft drinks, do some research and you’ll find over 92 possible side effects from this one ingredient.

After reading this list of problems associated with them, you can see why soft drinks are bad for our health. What can you do to combat these problems? The answer is simple: choose ice water, 100% fruit juices or other beverages instead. You’ll be glad you did.

Nine Facts About Fiber

If you’ve been looking for a way towards a high octane diet, you’ll find fiber to be exactly what you need. Even though research has shown fiber to be powerful, many people aren’t taking this nutrient
seriously.

To help you fuel your health with fiber, here are 10 facts to help.

1. Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease. High fiber helps the body to eliminate cholesterol by binding it in the digestive tract. For thousands of years, fiber has been used to stop constipation.

2. Fiber can actually help with overeating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer.

3. Most popular foods don’t have enough fiber. If you like the more popular foods, you probably need to increase your intake of fiber.

4. Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest. The best sources are whole grains and concentrated grain products.

5. Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber. Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast
cereals.

6. More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll need to consume a lot of water. With your diet of fiber, you’ll need eight or more glasses of water every day.

7. Fiber cannot be cooked out. When you cook your fruits and vegetables, don’t worry about cooking the fiber out, as it stays. The fiber found in fruits and vegetables aren’t just in the skin or
in the peel.

8. You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body’s absorption of other key minerals.

9. Getting the right amount of fiber in your diet doesn’t have to be hard. Even though you may think so, getting the amount of fiber you need isn’t very hard to do. All you have to do is eat the right foods and you’ll be well on your way to a fiber rich lifestyle.

Nutrition For The Elderly

Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition. During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren’t very active anymore.

There are many factors which hinder an elderly person’s health. The information below will help you to lead a healthy life – no matter how old you may be.

Water - Water in the body decreases with age, so many older folks will become dehydrated very easily. Sometimes they won’t feel thirsty, while other times it’s too much work to pour a glass a water. With this in mind, it’s recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.

Protein - At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle. Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poulty, and fish.

Carbs and fiber - Carbohydrates are the main source of energy for the entire body. You can find carbs in bread, cereals, pasta, and other grain products. A diet that’s high in fiber and water will help to prevent constipation as well.

Fat - Fat intake for the elderly should be limited, not eliminated. You can limit fat by choosing lean meats, low fat dairy products, and food preperation methods that don’t include frying.

Iron - For the elderly, iron deficiency can be seen with those who aren’t eating much. Good sources for iron include lean red meats or breakfast cereals.

Zinc - Zinc intake is normally with the elderly, and to make matters worse, it’s not absorbed very well either. Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc.

Calcium - Calcium is one ingredient that most elderly folks simply aren’t getting enough of. Most believe that milk upsets their stomach, and therefore they will avoid it. They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk. Other
foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.

Vitamin B12 - In order to absorb the benefits of B12, the intrinsic facotr must be produced by the stomach. Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis. This condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor. Without the intrinsic factor, this vitamin can be absorbed.

Each one of the above nutrients are needed to keep an aged body in good health. Elderly individuals
should try to stay active and strive for a well balanced diet. Even though the aged body isn’t the
same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and long life.

Tips For Healthy Eating

Healthy eating is a way of balancing the food you eat to keep your body in great health. With healthy
eating, you’ll have energy all day, get the vitamins and minerals you need, stay strong for activities you enjoy, and maintain a healthy weight.

Below, you’ll find tips designed to help you with healthy eating.

1. Don’t skip any meals
Eating 3 meals with snacks in between is the ideal way to maintain both energy and a healthy weight. When you skip meals and get hungry, you’re more than likely to choose foods that aren’t very good for you. If you are eating away from home, take food with you or know where you can buy healthy food from.

2. Learn about how to prepare foods. Instead of deep frying, try grilling, stir frying, microwaving, baking, and even boiling. You should also try fresh or even dried herbs and spices to add flavor to your food. Before you eat any type of meat, be sure to trim the fat and skin off of it.

3. Avoid a lot of sugar
Drinks that contain sugar are a major source of empty energy. What this means, is that the drinks
contain a lot of energy that your body may not need, and it doesn’t contain any vitamins or minerals. If you plan to drink sugary drinks, don’t go overboard – limit yourself to 1 a day.

4. Avoid thinking about diets
There are no good food nor any bad foods. All food can be a part of a healthy diet, when eaten
in moderation. You don’t need to buy any low carb, fat free, or even diet foods, as these foods
normally have lots of other added ingredients to replaces the carbohydrates or fat.

Healthy Food Choices

Eating healthy is something we all would like to do, although it can be hard. In order to eat healthy, you must first make the right food choices. Eating healthy is all about what you eat, which makes the choices very crucial to your results.

Grains
You should consume 6 ounces of grains per day. To do this, you can eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta. You can get an ounce of grains in a single slice of bread, or 1 cut of cereal.

Vegetables
These should be varied, as you should eat 2 1/2 cups of them each day. You should start eating more of the dark vegetables, such as broccili and spinach. Carrots and sweet potatoes are good as well. You should also eat more dry beans such as peas, pinto beans, and even kidney beans.

Fruits
Fruits are very important. You should try to eat 2 cups of them each day. Focus on eating a variety, such as fresh, frozen, canned, or even dried fruit. You can drink fruit juices as well, although you should use
moderation when doing so.

Milk
Milk is your calcium rich friend. For adults, 3 cups is the ideal goal. For kids 2 – 8, 2 cups is where you
want to be. When choosing milk products or yogurt, you should go for fat-free or low-fat. Those of you who
don’t like milk or can’t have it, should go for lactose free products or other sources of calcium such as fortified foods and beverages.

Meat and beans
Eating 5 ounces a day is the ideal goal, as you should go lean with your protein. When eating meat, always bake it, grill it, or broil it, as this will prevent grease from adding to the equation. You should vary your protein as well, with more fish, beans, peas, and nuts.

When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard. These foods may add flavor to your dishes, although they can also help raise your cholesterol as well. Therefore, you should try to add these foods and any foods that happen to contain them.

To help keep your saturated fat, trans fat, and sodium low, you can check the nutrition facts label. This label can be found on the food package and will tell you all the information you need to know about the food item.

By picking your foods wisely and watching what you eat, you’ll help control your lifestyle. Exercise is great as well, as it goes along perfect with a healthy eating lifestyle. No matter what your age may be, eating healthy will help you keep your active lifestyle for years and years – even help you and your health in the long run as well.

Fight Stress With Healthy Eating

Whenever we get too busy or stressed, we all tend to make poor food choices that will actually
increase stress and cause other problems. To get the most of your healthy eating and avoid stress,
follow these simple tips.

Always eat breakfast
Even though you may think you aren’t hungry, you need to eat something. Skipping breakfast makes it harder to maintain the proper blood and sugar levels during the day, so you should always eat something.

Carry a snack
Keeping some protein rich snacks in your car, office, or pocket book will help you avoid blood
sugar level dips, the accompanying mood swings, and the fatigue. Trail mix, granola bars, and energy
bars all have the nutrients you need.

Healthy munchies
If you like to munch when you’re stressed out, you can replace chips or other non healthy foods
with carrot sticks, celery sticks, or even sunflower seeds.

Bring your lunch
Although a lot of people prefer to eat fast food for lunch, you can save a lot of money and actually
eat healthier if you take a few minutes and pack a lunch at home. Even if you only do this a few times a week, you’ll see a much better improvement over eating out.

Stock your home
As important as it is to get the bad food out of your house, it’s even more important to get the good
food in! The best way to do this is to plan a menu of healthy meals at snacks at the beginning of the
week, list the ingedients you need, then go shop for it. This way, you’ll know what you want when you need it and you won’t have to stress over what to eat.

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