HEALTHY FOODS PART TW

Healthy Dieting

Dieting is a part of many people’s everyday lives. However, 

diet can sometimes be very unhealthy if you make poor 

decisions simply to lose weight. Dieting can be healthy and 

effective or bad for your body, so it is crucial that you learn 

the difference between dieting in a healthy way and dieting 

in an unhealthy way. The foods you choose should help your

 body not hurt it. 

The first step to choosing a diet that works for you is to know 

your specific needs. What junk foods do you crave? What food 

groups do you not eat in high enough amounts? Are you trying 

to lose weight or gain muscle? All of these things play a factor 

when you are trying to pick the perfect diet for you.

What you can do is immediately disregard any diet that says 

you have to eat only a single certain food. This is not healthy 

for your body, as there is no one food that can provide all of 

the nutrients we need for daily life. Diets that ask you to cut 

out an entire food group are probably also not healthy. It’s ok, 

for example, to cut back on carbohydrates, but there are certain 

carbohydrates that are good for your body and that you need 

to stay healthy. The very best diets will require you to eat foods 

from all of the main food groups and stay away from processed 

foods and foods low in nutrients. 

Another component to healthy dieting is your beverage intake. 

Any diet should include at least 8 glasses of water every day in

 your food and your drinks. Protein shakes and energy drinks

 can work well for a diet too, but remember that these should 

not be your sole form of ingesting nutrients. Again, look for 

balance. Remember too that on hot days you’ll need to drink 

more water, and beverages with alcohol can cause you to 

become dehydrated as well. 

Along with healthy dieting comes healthy amounts of exercise of 

course. Be wary of any diet that says you can lose weight quickly

 without exercising. Even with cardio workouts and weight 

lifting, it is unhealthy to lose weight too fast. In any case, exercise 

should be a supplement to your diet, and you need to be eating 

enough nutrients to sustain the amount of exercise you are doing.

 For example, if you are running or lifting more weights than 

normal, it is ok to have more meals, snacks, or larger portions.

 Also remember that this requires you to drink additional water.

Healthy diets can truly help you to burn fat and gain muscle.

 However, be careful that your dieting is always what is best for 

your body. See a doctor before beginning any new diet. 

Diet n Exercise Suggestions

Most people know that eating healthy foods won’t get you very 

far if you don’t pair it with a great exercise routine. However, 

it can be difficult to know when and how to exercise and what 

foods to match up with your specific lifestyle and exercise plan.

 Here are five tips to making sure that your diet and exercise 

create a healthy life for your body.

The first tip is to eat lots of protein, especially if you are doing 

a lot of exercising involving lifting weights. When you lift 

weights, your body breaks down the muscles with small tears, 

and protein is needed to repair these tears. If you don’t get 

enough protein, you will not build muscle. You can get protein 

in foods such as chick breast, lean beef, nuts, soy products, and turkey. 

The second tip for healthy eating when you exercise is to eat 

more if you plan intense workouts. If your goal is to lose weight,

 then you of course want to use more calories that you take in, 

but you body should not be relying solely on fat reserves for energy.

 This will only make you weak. If you plan intense exercises, 

plan large healthy meals to go with that. 

A third tip when you’re working out and concerned about eating 

healthy foods is to stay hydrated. Water should be a major part 

of your everyday diet, but it also important to drink sports drinks 

if you will be working out intensely and sweating a lot. When 

our bodies sweat, we lose more than just water, and we have to 

replenish the sodium in our bodies as well. If you don’t, the body

 won’t be able to handle the water correctly and you could die 

from water poisoning. 

The fourth tip for healthy eating and working out is to schedule 

both meals and workouts. Staying motivated fro both can be tricky,

 especially at first, so making sure that you have a time allotted 

for working out and for meals is important. You can schedule small 

meals and work out sessions throughout the day to break up longer 

chunks of time is that works best for your schedule. 

Lastly, the final top for eating healthy foods and working out is 

to see your doctor and talk to him or her about your new lifestyle. 

A doctor can help point out ways to eat healthy foods that you

 never thought about or tell you if a diet sounds too difficult 

or even dangerous. 

Food Allergies

If you want to practice healthy eating, it is important to do what 

is best for your specific body. Although some food may be extremely 

healthy for most people, if you have a food allergy, these foods can

 be deadly for your. About 2% of people in the United States suffer

 from true from allergies, and many, many more suffer from

 sensitivities to certain foods. It is important to learn about food 

allergies and sensitivities in order to prevent them and treat them

 in both yourself and your children.

Many people who suffer from food allergies and sensitivities do 

not know that this is their problem. They may experience things 

like fatigue after meals, spastic colon, irritable bowel syndrome, 

rashes, mood swings, depression, muscle soreness, weight problems,

 or sleep disturbances, among other symptoms. In most people, 

these conditions are attributed to things like stress or seasonal 

allergies, and cannot be defines because of the constant ingestion 

of allergens in foods. 

Doctors can test for food allergies in a number of ways. First, you 

can one by one remove certain foods from your diet in order to see 

if you symptoms may disappear. However, clinical test like the

 RAST of skin prick test can also help point doctors to specific 

food allergies. In your own like, if you have unexplained symptoms,

 you should keep a food record and note when these conditions occur.

 This is the healthiest way to define which foods are right for you. 

If you discover that you have a food allergy, it is best to simply stay 

away from that food, no matter how much you like it. About 5% 

of food allergies are immediately toxic and so can result in 

throat-swelling and other conditions that cause death. You may 

not always experience these food allergies from birth. For some 

people, they come at later times in life, such as with you go 

through puberty, menopause, or a pregnancy. In fact, sometimes 

they can just show up for no reason at all. Our bodies change 

constantly and it is important to continually gage the foods you 

eat in order to make the best choices.

Remember, a doctor can help you control your symptoms and rework

 your diet so that you are still getting the proper nutrients you 

need. When you find out that you have a food allergy, whether 

it be to wheat or to seafood or to anything in between, it is not 

the end of the world. Healthy eating is about making good choices

 in order to avoid those foods. 

The Healthiest Foods 

If you are concerned with the health value of the foods that you

 eat, as we all should be, it is important to learn about which 

foods are the healthiest in the world. Healthy foods include 

healthy a variety of different foods from all of the food groups,

 but if you want to make the most healthy choices, here are the 

best foods to eat on a regular basis:

From the vegetable food group, try foods that are green and pack 

a lot of punch when it comes to vitamins and mineral. Good choices

 include kale, asparagus, celery, peas, green beans, and spinach.

 Of course, regardless of color, most vegetables are very healthy 

for your diet. You can also choose carrots, eggplant, shiitake 

mushrooms, potatoes, squash, and yams to round out your vegetable 

intake. The same goes for fruits—look for natural products that 

are high in nutritional value, like apples, bananas, figs, oranges,

 pears, plums, raspberries, grapes, lemons, and watermelon. 

When it comes to meat, fish, and dairy, there are a variety of good

 choices you can make. Look for products that are low in fat and 

cholesterol. Of meat and fish, try lean beef, lamb, cod, chicken 

breast, turkey, shrimp, scallops, tuna, and venison. From the dairy 

food group, 2% milk, yogurt, eggs, and low-fat cheese are all good choices.

Of course, getting your daily dose of nuts and grains is important too 

for carbohydrates and extra protein. Nut and seed products such as 

almonds, flaxseeds, extra virgin olive oil, peanuts, sunflower seeds,

 and pumpkin seeds are tasty and good for your health. In bread and 

other grain products, look for foods that include barley, corn, buckwheat,

 oats, rye, and whole wheat. Stay away for white bread as much as 

possible in favor of these wheat or whole-grain products.

If you feel like you need a sweet sugary fix, staying away from products

 like soda and candy is important for a healthy diet. Instead, look for 

natural sweeteners, like honey, maple syrup, and molasses, which all add 

that sweetness you desire without hurting your diet. Love lots of flavor?

 You don’t need sugar of fat for that either! Try healthy spices like 

basil, black pepper, cilantro, dill, ginger, oregano, peppermint, rosemary,

 sage, and thyme, which are great to give bland foods a kick. 

Above all, drink a lot of water to stay hydrated throughout the day.

 This should replace drinks like soda that are bad for your body. 

Green tea is another great drink for you, or you can look for water 

with flavorings and carbonation to get that soda-like taste without

 all the empty calories. 

Infant Healthy Eating

Healthy eating starts at birth, and that means that you should be 

sure that your infant is getting all of the nutrients he or she 

needs to grow properly. One of the largest debates in the health 

community is whether it is better to breast-feed or formula-feed 

your child, and there are many schools of though on this issue. 

Whatever you choose, remember that your child is too innocent

 to make good food choices. It is up to you to do that for him or 

her, and so learning about infant nutrition is very important. 

Breast-feeding is by far the advantageous way to make sure your 

infant is getting all of the nutrients he or she needs. No matter 

how advanced formulas become, they are still not as good as the

 natural option, breast-feeding. When you breast-feed, you are 

allowing your baby to naturally build some of the same antibodies 

that you got from your mother. These antibodies fight things such

 as ear infections, meningitis, and other medical conditions. If 

you don’t breast-feed, your child will have to build these antibodies 

on his or her own. Breast milk can also help protect a baby from 

allergies, asthma, diabetes, and sudden infant death syndrome (SIDS). 

Breast milk is also free. When you have to purchase formula for your 

baby, you must invest in high-quality brands that will be as close to 

breast milk as possible. Breast milk is called by some the perfect food,

 because it has all of the great nutrients a child needs without

 additional foods. To get as close to this as possible, you may be 

spending thousands of dollars in formula every single year. It also 

helps to pay the bills because women who breastfeed have to take off

 less time from work to deal with a sick infant. 

However, there are also disadvantages to breast-feeding. Of course, 

many women feel a bit uncomfortable with the breast-feeding process.

 Physically, this can be a bit demanding, especially when a child is 

teething or when your own hormones cause your breasts to be sore. 

For many, breast-feeding can also be uncomfortable in the sense that 

you must breast-feed at all times of day, which includes in public in 

some cases. Timing can also through a woman off. If your child is 

breast-fed, you’ll have to wake up many times during the night to 

allow your child to eat, especially during the first few months, instead

 of trading this time with daddy, who can prepare formula just as 

well as you can. The solution for many women is to get a breast pump,

 but these can be expensive and breast milk still cannot be stored 

for long periods of time. 

Obviously there are both good and bad things about breast-feeding 

and formula. Your personal choices should be what are best for your baby.

 If you need help, a doctor can explain to you more about the 

advantages and disadvantages of both methods. 

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HEALTHY FOODS PART ONE

We all including myself truly wish to consume healthy foods to either

lose extra lbs or maintain our present wt or clothes size, like many I

often judge my wt by my clothes size, I have gained some unwanted wt

over the past few years and I don't wish to gain any more wt to the next

clothes size. Sometimes this is not a good substitute for the scale, see our

clothers do shrink through our washings and drying over a period of time

so there really is nothing better then maintaining your wt with the ol 

faithful bathroom scale. This will be a three part article, even with my 

chosen three parts there are so many things we can not cover with the 

importance of choosing healthy foods in our diets. I hope these are very

helpful and interesting at the same time for you, I wish you the best of

luck with choosing healthy foods and maintaining your wt through my

helpful suggestions in this article.

Is Organic Worth It?

When you head to the grocery store, shopping for products like eggs,

 meat, fish, milk, and produce can be very tricky. Signs are posted 

everywhere labeling food as natural, organic, and a number of other 

things—but what’s the difference, really? Learning what specific 

names mean can help you decide if you should shell out extra money 

on a product of it is simply a marketing ploy. 

Natural is a turn associated with a number of fruit and vegetable 

product. Typically, this is simple a marketing ploy to convince you 

to buy the product. After all, all fruits and vegetables are natural, 

right? Unless it’s a new kind of food that has been developed and 

processed, the product is natural. What you really probably want is 

organic. Organic foods are grown without chemical pesticides and 

fertilizers. There are two main benefits to organic foods. First, 

you are helping the environment because those chemicals are not 

being introduced into nature. Secondly, you are avoiding ingesting 

chemicals and are therefore healthy more healthy foods. However,

 organic products are usually more expensive. If you’re on a budget, 

skip over organic fruits and vegetables that you can peel, like oranges 

and bananas. After all, once you’ve discarded the peel, you’ve also 

discarded the chemicals. Instead, opt for organic items like apples, 

where you eat the peel. No matter what you buy, however, make sure 

that you rinse off the food when you get home. 

Another tricky label you will see is “no hormones.” This is usually 

in regards to milk or meat products and is false, since all animals 

naturally produce hormones. Hormones are what helps an animal 

(even a human) regulate body organs, have young, and otherwise 

function. All meat products have hormones. What the labels really

 mean is that no hormones were unnaturally given to the animal, 

which is sometimes done to increase milk production. Regardless 

of hormones, however, the milk and meat is safe for a person and 

not a violation of an animal’s rights. 

Lastly, a label on eggs and meat can indicate if the animal was caged

 or penned. This does not make a difference in the quality or nutritional 

value of the meat, but is simply a matter of animal rights. These 

products may be a bit more expensive, but if you want to make human 

decisions, that is the way to go. Reading the label and making healthy

 choices can sometimes be difficult, but learning how to do so can help 

you make the best choices for you diet. 

Healthy Eating at a Restaurant: Is it Possible?

If you and your family love to eat at restaurants, you may think that 

this lifestyle is not good for a healthy diet. In many cases, you would 

be correct. However, you can still enjoy restaurants occasionally and 

maintain your healthy diet. Its all about making good food choices,

 which starts with learning about the nutrition you need to stay happy,

 physically healthy, mentally stable, and active. 

When you pick up the menu, start by skipping over the drink section. 

Although you may be tempted to enjoy a beer or mixed beverage with 

your dinner, these usually have many empty calories, which is not good 

for your body. The exception to this rule when it comes to alcohol is wine,

 especially red wine, which can be fine if you have a single glass and can 

actually help prevent heart disease for some patients. 

Also skip over the appetizer menu, unless it’s to over a side salad. 

The appetizers at restaurants are usually high-fat foods that are not 

meant to fill you up and can in fact make you crave even more high 

fat foods. Examples of these are mozzarella sticks, potato skins, and wings.

 Instead, simply focus on your main course or, if you must indulge, share a 

single serving with the entire table of people. 

When choosing your main dish, it is of course important that you look at 

the ingredients of the dish. Anything with cream sauces or high-fat meats 

should be avoided, and pass up the potatoes or onion rings. Instead over 

side dishes like vegetables or ask for jus the main course when possible. 

Remember too that portion is everything. Order off of the lunch menu 

whenever you can, and ask for a doggie bag right away. Split your meal in 

half from the start so that you are not tempted to eat the entire thing, 

which is usually enough for two or three portions. 

At the end of your meal, stick over the desert menu, just like you did 

with the appetizers. Again, you can share a single desert with the entire 

table if you feel compelled to order something, or split your portion in half. 

Many fancy desserts at restaurants have more calories than your entire meal,

 so keep this in mind before you flag down the waitress to put in an order! 

Of course, on special occasions, it’s alright to cheat a little, but overall 

healthy eating requires lots of resisting temptation around you.

How to Start Healthy Eating

If you currently do not eat a healthy diet, it can be difficult to start 

such a plan. However, healthy eating is important for maintaining 

bodily function and living a disease-free life. If you struggle with 

healthy eating, than you know that breaking unhealthy habits can

 be the most difficult part of the process. However, if you truly want 

to live the best lifestyle possible, it is important to follow tips in

 order to start eating a more healthy diet. 

A good beginning step when you want to start eating more healthily 

is to rid you home of all foods that do not fit into healthy categories. 

Keep junk foods and beverages out of your house so that you will not 

be tempted to snack during the day. If you’re worried about getting 

hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or 

whole-wheat crackers on hand. If you find that you just cannot bear

 to toss out the sweets, try keeping something tiny on hand, like 

chocolate chips. Eating a few of these won’t ruin your diet but also 

will give you that little sugary fix you rave.

Another great step to healthy eating when you are first starting the 

process is to take a few moments to learn about what foods are the 

healthiest for you and how they work in the body. Most people 

understand that fruits, vegetables, and low-fat means and dairy 

products are good for you, but few people understand why. The key 

is learning about nutrients. When you understand how specific 

nutrients work in the body, you will be more likely to make these 

healthy choices for your body. Knowledge really is power!

When cleansing yourself to prepare for a new healthy diet, you 

should also take into consideration your schedule for meals. If you 

often eat in a rushed hurry at odd times of day, you probably are 

not getting the best foods possible. Plan ahead! Instead of grabbing 

a fast food lunch on the go, take a bagged lunch to work, complete 

with a healthy wrap and some fresh vegetables. Plan ahead for healthy

 meals in the evening as well by cooking ahead if you are not currently

 getting healthy dinners and have little time to cook when you get

 home every night. 

Start with baby steps. Even if you only replace one soda a day with a 

glass of water, you are really improve your calorie intake. If you eat 

fast food every day for lunch, try replacing that even half of the time. 

When you start by taking small steps, it does not seem like you are 

cutting out all of the foods you love and you can take your time to learn

 about healthy foods which you can love equally as well. 

Just Say No: Healthy Eating and Peer Pressure

If you are on a diet or simply enjoying a healthy lifestyle, than 

you probably know that peer pressure to eat foods that are not

 good for you is a major part of your life. If you are worried 

about the food that goes into your mouth, don’t worry—there 

are ways to overcome peer pressure. It simply takes a little

 know-how to get people off your back!

Parties are a major source of peer pressure, especially with alcohol.

 However, remember that alcohol contains hundreds of empty

calories in just one drink. When you go to a party, people might be 

pressuring you to have a drink and relax, and it can be difficult 

to say no when they are constantly trying to convince you. Instead, 

offer to drive to a bar instead. This way, you re the designated 

driver, so people won’t want you to drink and, in fact, they will 

probably be purchasing you waters and maybe even helping to pay 

for your gas. It’s a win-win situation for everyone.

Another time when you may feel pressured to eat is at work when the 

boss orders lunch for everyone at a meeting or when you have to visit

 a client. Instead of giving in to temptation, simply politely decline 

the food by letting your boss know in advance or order a meal that is 

healthy and split the portion in half so you have a meal for 

tomorrow’s lunch as well.

Baby showers, weddings, birthday parties, and other special events can 

also wreak havoc on your diet, even if you are good at resisting temptation 

on your own. When someone hands you a piece of cake and won’t take 

no for an answer, it can be difficult to know what to say!  Here, little 

white lies might be appropriate. For instance, saying that your stomach 

was upset earlier in the day will convince a person that you don’t want to 

eat at the moment or pretending to have a chocolate allergy will get people 

to allow you to enjoy the party without a hassle surrounding food.

Remember, however, that while refusing bad foods is fine, you should be

 eating good foods. If you do not, dangerous eating habits and disorders

 can develop, which will give you, your friends, and your doctor a real 

reason to worry. It’s ok to say no to peer pressure, but don’t say no to 

food in general!

As for me I have to have some chocolate every now and then, my body just

craves it so instead of purchasing the big packs of large candy bars or the 

large bags with a whole bunch of bite size bars I purchase one or two regular

size chocolate bars. Another trick which works for me is to drink one cup of

hot chocolate, this often relieves my craving for chocolate and for some reason

its much easier for me to resist then those large bags of candy calling my name

in my cupboard. I often have some kind of healthy treat in my apartment for

an emergency snack attack, I almost always have Fruit Bars in my freezer, they

are much healthier then many other snacks and they taste great and I actually

enjoy them without feeling guilty about snacking. Sadly I am not losing the wt

I have been attempting to lose since the new year 2011, but I can proudly say 

I am maintaining my wt sticking between 10lbs which gives me the feeling I

am doing something right when it comes to eating more healthy foods and less

high fat snacks this year.

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