Simple & Common Diet Tips plus 5 Best Diet Foods

Simple & Common Diet Tips plus 5 Best Diet Foods

Hello and Welcome to My Healthy Blog

 

You have some Simple & Common Diet Tips plus 5 of the Best Diet Foods

to check out today.

Simplicity is the key word towards your desire to achieve the healthy lifestyle

that you do deserve.

Check these suggestions and take note of what might suit you and as always, please check with your Doctor or health specialist to make sure that they will not be harmful towards you.

 

10 Real Life Diet Tips

 

Are you tired of diet tips handed out by someone with apparently unlimited income and time?

For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals pre-packaged in just the right portions.

And there are those of us who cringe at the thought of weighing food to achieve 'optimal portion sizes'.

 

Here are ten real life diet tips for the rest of us.

 

1.    Eating out?

Restaurant portions tend to be enormous, and if it's on

the plate, we tend to eat it.

If it's possible, order from the kid’s menu, where portions are more reasonably sized.

 

2.    Keep healthy snacks around and easily accessible.

 A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. 

In other words, you'll be more likely to grab something low-calorie and good for you if it's easy to eat.

 

3.    Substitute frozen vegetables for canned.

Canned veggies tend to be high in sodium, which you don't need, and low in real nutrition, which

you do.

Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal.

 

4.    Buy a vegetable steamer.

Steaming is one of the healthiest ways to cook vegetables.

The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water.

 Even better, it makes your veggies taste great - which means you'll be more likely to eat them

instead of filling up on fatty foods that pack on weight.

 

5.    Never eat standing up.

One of the easiest ways to sabotage your diet is to 'eat without thinking'.

Treat eating with the respect that it deserves.

Fix yourself a plate. Sit down and eat properly.

You'll be less likely to just pop food into your mouth without paying attention.

 

6.      Spread your meals out.

When you eat three meals a day, your body tends to store whatever it doesn't need right that moment.

By adopting a 'grazing' habit, you'll keep your metabolism working throughout the day.

Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an 'after school snack' mid-afternoon.

Just remember that you're breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

 

7.    Grab a fruit juice or flavoured water instead of soda.

Soda is nothing but empty calories.

No nutrients, lots of sugar.

Instead, grab a bottle of 100% fruit juice, or water flavoured with a spritz of fruit.

 

8.    Drink water.

 Even the FDA recommends at least 8 full 8 ounce glasses

of water a day to keep your body working right.

 When you're dieting, you should drink even more.

It's not just that full feeling - water helps your body digest foods properly and

cleans out your system.

 

9.    Can't afford a gym membership?

Make a pact with friends to exercise together.

Make a date at least three times a week to play volleyball,

take a walk or spend half an hour doing something active.

 

10. Skip the potato chips.

Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories

and not much else.

Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of

calories and a lot more nutritional benefit.

 

Five Healthy Weight Loss Tips

 

Are you tired of getting the same old advice when it comes to dieting? 

Are you looking for some quick tips to help motivate yourself during a diet? 

Why not follow along below to learn about some quick healthy weight loss tips?

 

Tip # 1: Take off five pounds quickly before a big event!

If you're generally in good shape, but you want to pare off a few

pounds to look your best before a big event like a class reunion, one of the

best ways to do it is to cleanse your system.

For the week before, skip the breads and pastas, eat lots of raw vegetables and salads,

and drink at least eight x 8 ounce glasses of water a day.

You'll not only end up slimmer, you'll feel 100% more energetic and healthy.

              

Tip # 2: Lose weight without dieting!

It's a lot easier than you think.

The key is exercise.

Just one half hour of moderate exercise per day will burn calories - and better yet, kick your metabolism into high gear so that you continue burning calories at a higher rate.

Bonuses: you'll be doing your health a favour, too.

The latest research shows that adding moderate exercise to your daily routine can help lower cholesterol, slow the progression of type-2 diabetes and improve your circulation.

What's moderate exercise?

A brisk one mile walk, half an hour of dancing, or chasing the kids around in a game of tag will do it.

 

Tip # 3: Start your day off right!

Don't skip breakfast when you're dieting, and don't go for the convenience of a 'nutrition bar'.

Give your body the pick-me-up of fresh fruit in either juice or raw form, and the staying power of a whole grain.

One of the best breakfasts you can have is a bowl of whole-grain cereal with fresh berries, melon or peaches.

You get the sugar your body craves, the carbs it needs to run on, and the added

benefit of antioxidant vitamins to help it stay on track and balanced.

 

Tip # 4: Take a high quality multivitamin every day.

There's no substitute for a diet that has a healthy balance of all foods, but it's

far too easy to skimp on the essentials when you're dieting.

Make sure that your body doesn't miss out on the nutrients it needs just

because you're cutting calories.

A good multivitamin should contain, at a minimum, the minimum recommended

daily allowances of vitamins A, B6, B12, C, E and K. While you're at it, get out in the sun

for at least ten minutes a day to help your body manufacture the vitamin D that it needs.

 

Tip # 5: Eat your veggies - especially your lettuce.

But don't confine yourself to iceberg lettuce or to salads.

Darker greens have about the same number of calories and carbs,

but pack a lot more punch in the vitamins and other nutrient categories.

By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce,

you add vitamin C, riboflavin’s, manganese and other essential vitamins that

aren't present in lettuce.

Try them braised, steamed or grilled for something a little different from the usual salad.

 

Five Further Common Diet Tips That Really Work - and Why

 

Losing weight is a national preoccupation.

I challenge anyone to turn on the television or radio, surf online or open a magazine without finding an advertisement for a weight loss product or an endorsement for a new diet or eating plan.

Everyone wants to be healthy and look their best, and for possibly the first time in the last half century, those two things happen to coincide.

The current ideal of beauty is far closer to what's attainable by a 'real' person than it has been in decades.

Thanks to the recent popularity of actresses and singers who aren’t rail thin, coat hangers are out and healthy muscles and curves are in.

 

If you've been working toward that comfortable ideal body weight, chances are that you've read the same diet and weight loss tips time and time again.

In some cases, it's because someone said it and it got repeated endlessly.

In others, though, it's because the tip really works.

 

Here are five of the most common diet tips that really work - and why.

 

Tip #1. Drink a full eight ounce glass of water 20 minutes before each meal. 

It's only partly because you trick your body into thinking that it's full.

The real trick is in giving your body all the water that it needs.

The usual recommendation is at least an 8 oz glasses of water a day.

That's WATER - not soft drinks, not coffee. Just pure water.

Your body needs water to maintain all its systems and to flush wastes away.

When you don't take in enough water, it starts trying to conserve it by retaining water in

muscle and fat tissues.

Water your body as faithfully as you would a plant, and you'll find that it starts ridding itself of excess water regularly as well.

Is it just water weight?

Well, yes.

But that water weight is weight you don't have to carry around with you as long as

you're taking in enough water for your body's needs.

 

Tip #2. Eat your fruits and veggies raw.

Aside from the fact that raw fruits and vegetables pack more nutrition per calorie, in many cases you're actually getting LESS calories when you eat your produce raw.

Especially if you generally opt for canned fruits or vegetables, there are added preservatives and flavourings that can increase calories substantially.

But there's another reason as well: your body works harder to digest raw fruits and vegetables, and that means that it uses more calories in getting all the nutrients out of it.

Your body NEEDS the extra roughage present in fruit and vegetables that haven't been cooked and processed to keep it working right.

 

Tip #3. Eat a balanced diet. 

It's obviously more healthy, but will it help you lose weight?

The answer is yes, and here's why.

When your body lacks ANY nutrient in its daily intake, it tries to make up the difference by substituting other nutrients.

The result can be false messages that you're hungry, when what your body really craves is enough of ONE particular nutrient.

Eating a balanced diet provides all the nutrients your body needs in the proper proportions so that it isn't telling you it's starving.

 

Tip #4. Half an hour of moderate exercise five times a week. 

Your body uses the food it eats to produce energy for your daily activities.

The more energy you use, the more of your food your body will use to fuel it.

When you eat fewer calories than your body needs, it will turn to stored reserves to keep it going.

Adding one half hour of moderate exercise to your daily routine five times a week increases your body's consumption of energy.

But there's more.

Your body is using up calories even when you're not exercising just to maintain circulation and health in its tissues.

It uses up more calories maintaining muscles than fat.

As you exercise, your body is converting fat to muscle -- resulting in a higher metabolic rate as it increases its activity to keep your muscles in tone.

 

Tip #5. Snack between meals. 

You probably never thought that you would read this but done the right way it will amaze you at the results that you will receive.

Our bodies were never designed for the 3-times-a-day eating schedule we've adopted.

They work round the clock, and need energy all the time.

Rather than eating all your calories in three sittings, spread them out over 5 or 6.

The trick is to eat smaller meals - not add more food.

You'll keep your digestive system busy and your body at full energy all day long. 

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The Five Best Diet Foods in Existence

What you eat and what you eat will have a big affect on how quickly you

take off pounds, and more importantly, how long you keep those pounds off.

There are certain foods that you really should be eating on a regular basis,

for lots of good, healthy reasons.

They come from all food categories, but every one of them has one thing in common:

they pack a lot of nutritional punch into their calories.

 

Here's the list of five diet foods that will help you stay healthy and lose weight.

1. Whole grain breads 

If you've been paying attention, you know that evil carbs are the current diet buster.

If you just stay away from all carbs, some of the diets proclaim, you'll lose weight no

matter what else you eat.

That's not only wrong, it's downright dangerous for both your health and your diet.

There's a reason that the Bible refers to bread as 'the staff of life'.

Instead of cutting out carbs, you should be aiming to reduce them to a healthy portion of

your diet - which most doctors agree is about 50-60% of your caloric intake.

That means that if you're on a 1500 calorie a day diet, you should be striving to get

about 900 calories a day from grains, fruits and vegetables.

Whole grain breads pack a lot of nutritional value.

Replace your two slices of white toast with 1/2 a cup of oatmeal or whole grain cereal,

and for about the same number of calories, you'll be getting three times the vitamins,

amino acids and roughage that your body needs to function.

You'll feel full far longer, too - because you've given your body something to work on that

will take a while to digest.

 

2. Fish 

Eat at least three servings of fish per week, say many major medical associations.

Fish is low in fat, as high in protein as red meat, and provides something that most

other proteins don't - omega 3 fatty acids.

Omega 3 is one of the main building blocks in your cells.

If your body doesn't get enough Omega 3, it will try to build cells from other fatty acids.

The problem is that those cells are not as flexible, and not quite the right shape.

Among the cells that aren't quite right are the ones in your brain that help control

impulses and tell your body what it needs.

By providing enough Omega 3 for your body to use, you'll be healing the damage done

through years of poor diet.

And since fish, as a general rule, has fewer calories than most meats,

you'll be saving calories, too.

Just remember that you're REPLACING portions of meat with fish, not adding them to

what you already eat.

 

3. Spinach 

At 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach, this is one of the lowest cost sources of nutrition you can give your body.

 Every serving gives you folic acid, manganese, beta-carotene, protein, lutein (a potent anti-oxidant), magnesium, vitamin C and vitamin K.

You can eat it raw in salads, steamed as a side dish, or sautéed in a tiny bit of oil for a different taste, and still get all the nutritional benefits.

 

4. Olive Oil 

Your body does need a little fat to process vitamins and use them properly.

Olive oil is a mono-unsaturated fat that is the primary source of fat in the

so-called Mediterranean diet.

It contains antioxidants, flavournoids, beta-carotene and vitamin E, among other things.

One tablespoon has a whopping 125 calories, but drizzled on a 13 calorie spinach salad with a little lemon juice and some garlic, you still have a meal with less than 150 calories - and a whole lot of healthy fuel for your body.

 

5. Pink Grapefruit 

With only 40 calories in half a grapefruit, you're getting 45 mg of vitamin C, lycopene, pectin, beta-carotene and potassium.

It's versatile and tasty.

Eat it as is for breakfast, or toss it into a salad with spinach for an extra punch to perk up the nutritional quality of your diet.

 

Most importantly, don't base your diet around any single ONE ingredient.

The best way to lose weight is to eat a healthy variety of foods to make sure that you get all the essential nutrients that you need each day.

 

A Simple Plan for Weight Loss

The math is pretty simple.

One pound of fat equals 3500 calories.

 

Want to lose a pound a week?

Then you need to consume 3500 calories less per week than you use.

That's about 500 calories a day.

By cutting out 500 calories a day from your normal daily diet, while keeping your activity level the same, you can lose approximately one pound a week.     

 

All right - that doesn't sound like much, especially if you're more than 25 pounds overweight.

 

Study after study has shown, though, that those people who lose weight gradually - at a rate of 1-2 pounds per week -are far more likely to keep the weight off and maintain a normal weight for a lifetime.

 

So how much exactly IS 500 calories?

If you're going to reduce your daily intake by 500 calories, it helps to know what

you need to cut out, right?

Here's how easy it is to lose 500 calories a day:

 

* Use milk instead of cream in your coffee.

Savings? 50 calories per cup.

* Skip the butter on your baked potato.

Savings? 100 calories

* Drink fruit-flavoured water instead of a 16 ounce soda.

Savings? 200 calories

* Skip the Big Mac and have a salad instead.

A Big Mac weighs in at a whopping 460 calories.

A fresh salad with a light dressing?

Less than 100!

Savings? 360 calories

* Pass by the bag of potato chips.

An average snack size bag of chips has over 300 calories.

Savings? 300 calories

* Eat your corn on the ear.

A 1 cup serving of canned corn has 165 calories.

An ear of corn has 85.

Savings? 80 calories.

* Switch to low-fat cream cheese on your bagel.

Savings? 90 calories per ounce.

* Love those fries and can't give them up?

Swap the skinny fries out for thick steak-cut ones.

Thin French fries absorb more oil than the thicker, meatier ones.

Savings? 50 calories per 4 ounce serving

 

If you'd rather look at losing weight from an exercise perspective, you can also lose one pound a week by upping your activity level by 500 calories a day.

 

How easy is that to do?

Take a look:

 * Take a half-hour walk around the park.

Aim for a pace that's a little faster than a stroll, but not fast enough to be breathless.

Burn: 160 calories.

* Get out your bike and take a ride.

Tackle a few moderate hills and aim for about five miles total.

Burn: 250 calories

* Go dancing - and really DANCE.

The longer you're out on the floor instead of at the table drinking up high-calorie drinks,

the more you'll get out of it.

Dancing that makes you breathless and warms up your body will net you a nice calorie savings.

Burn: 400 calories for one hour

* Swimming is great for you, and a lot of fun, too.

The water resistance means you burn more calories, and you avoid the stress impact

on joints from aerobics, dancing or walking.

Do a few laps at a slow crawl - if you can get up to an hour you'll be doing great!

Burn: 510 calories

* Get out into your garden.

An hour of gardening tasks that includes bending and stretching can burn up to as

many calories as a brisk walk.

Burn: 250 calories.

* Play a game of tennis.

Hook up with a friend for a weekly tennis game and you'll be amazed at the difference.

One hour of vigorous tennis is one of the best calorie burners around.

Burn: 800 calories

 

It’s important to keep in mind that all exercise/calorie numbers are based on

a woman weighing 130 pounds.

If you weigh more, you'll burn more.

 

Want an added bonus to burning calories through exercise?

When you exercise, you build muscle by converting it from fat.

Three guesses which kind of body tissue burns more calories - even when you're not exercising.

You got it - your body uses more energy to maintain and feed muscle than it does fat.

 

For best results, mix and match food savings with exercises that burn calories. 

 

Do keep in mind that eating less than 1000 calories a day for more than a few days will convince your body that it's starving and slow your metabolism.

And that would be very dangerous to your overall health and possibly ruin your potential change of lifestyle that you are actually after.

 

Keep calorie ranges reasonable, and consult a doctor if you want a quicker, more drastic weight loss.

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 This post is a bit longer than planned but I hope it has been helpful for you.

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 The next post, Diabetics Diet & Man, will include;

 Management & Eating Tips plus Dieting for Diabetics.

 Diabetic issues and Losing Weight

 Eating Well In Order To Effectively Manage Diabetic Issues

 The Diabetic Diet

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 Remember to check with your health practitioner as to

 the practicality of any program you choose.

 It should not be detrimental to your health.

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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

Since natural and or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product that the statement has not been evaluated by the FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease”.

 

Kind regards
Laurie Mills

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