HEALTHY EATING: FRUITS AND VEGETABLES

FRUITS AND VEGETABLES

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter, the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

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HEALTHY EATING:FOCUS ON HOW TO EAT

FOCUS ON HOW TO EAT

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
• Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight.

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HEALTHY EATING:MODERATION IS THE KEY

MODERATION IS THE KEY

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables).

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't supersize anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit.

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HEALTHY EATING: STRATEGIES FOR SUCCESS

Healthy Eating
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning and using some nutrition basics in a way that works for you.

STRATEGIES FOR SUCCESS

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn't realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day, or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and completely eliminate foods you enjoy to have a healthy diet. The long-term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant, and regular exercise may even motivate you to make healthy food choices a habit.

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15 Of The Best Potassium Rich Foods

Potassium is an element that contributes to tons of benefits towards the body. It can help lower sodium levels, help you avoid muscle tension, and even lower your blood pressure! Although potassium is in many foods, it is said that many people don’t get as much potassium as they need for each day – however it is also possible to have too much, in case of certain conditions. The required amount would be 4.7 grams every day, but if you’re a training athlete, you might need a little more more.

Many people know that bananas are a great source of potassium, but there are many great potassium sources out there. Surprisingly, there is a whole slew of different vegetables and milk products that can give you even more potassium than a banana can.

Let’s take a look at some of the foods that are not only filled with potassium but also have several different kinds of benefits to the other parts of your body.

Spinach, Cooked

Although the “Popeye” tale about spinach being super-rich in iron was a famous scientific mistake, our lovable spinach-eater actually wasn't fooling when he said his favorite snack could make him strong. Since potassium helps keep muscles from cramping by lowering lactic acid, it’s no wonder why this vegetable is in top athletes’ diets. A single cup of cooked spinach has a whopping 839 mg of potassium. Not only that, spinach is jam packed with antioxidants that can help combat different kinds of cancer such as ovarian and prostate. By just having a cup of spinach added into your diet each day, you’ll be giving your whole body a treat.
Serving size: 1 cup, 839mg of potassium (5 % DV), 41 calories

White Beans, cooked

All beans in general have great potassium content, but white beans have an especially high number per cup, plus there are tons of delicious ways to cook them. White beans, per cooked cup, contain 1004 mg of potassium. White beans are also a great substitute as they are high in protein and also do not increase your blood sugar level, meaning you will get fewer cravings and also lowers your risk for heart disease. So cook up some of these in a vegetable stew or nice soup and chomp away to a healthier diet.
Serving size: 1 cup, 1004mg of potassium (29% DV), 249 calories

Avocado

This miracle fruit isn't just something we put in our guacamole anymore. Avocado is one of the most vitamin rich fruits, and it is also full of potassium. Eating one whole avocado will give you 975 mg of potassium, almost twice as much as a banana. Some health experts suggest ingesting one avocado a day for the best benefits. With that, you will also gain defense against oral cancers and strokes. If you’re not sure how to eat your avocado, you can try making a fruit shake of them by simply adding milk and shaved ice in a blender.
Serving size: 1 average avocado, 975mg of potassium (28% DV), 322 calories

Tomato Sauce

Believe it or not, tomato sauce is actually a great source of potassium. Mix it in with your favorite low fat pasta and you’ll be getting 909 mg with every cup. Be careful, however. Use your smart shopper skills and check the label. If you see an alarmingly high amount of sodium or sugars, don’t buy it. Pick those that are almost purely tomato sauce and combine it with a good low fat pasta noodle. By picking the right kind of tomato sauce, you’ll not only get potassium but Vitamins A and C plus lycopene, which is a great antioxidant. Better still – use fresh tomatoes and make your own!
Serving size: 1 cup, 909mg of potassium (20% DV), 78 calories

Baked Potato

When you hear the word ‘potato,’ you might be reminded that it isn't the healthiest food out there. But that’s only when you cook it in such a way that other factors like oil or salt is added in. The baked potato, however, has lots of surprising health benefits, and one is its potassium content. One whole baked potato has 925 mg of potassium, and if you enjoy its cousin, the sweet potato, that’ll give you 694 mg. The potato may be considered as “The Devil’s Food” by some, but with the right cooking (i.e baking), the potato can provide not just potassium but also fibre and a way to lower cholesterol. All you have to do is pick and cook them wisely.
Serving size: 1 potato, 925mg of potassium (26% DV), 161 calories

Banana

Of course we couldn't have this list without the banana. Probably the biggest reason why bananas are regarded as the most popular source of potassium is that it’s very accessible and tasty. Bananas are a very versatile fruit as well so you can put them in a healthy shake, cook them, or just eat them on their own. You’ll also get great heart and hair benefits from bananas too.
Serving size: 1 medium-sized banana, 422mg of magnesium, (12% DV), 105 calories

Milk

An 8 ounce glass of milk has 322 mg of potassium plus a lot of other great vitamins and of course, calcium. If you think that whole milk isn't a good option, especially if you’re on a diet, note that 1% milk will still give you the benefits you need, without the extra calories.
Serving size: 1 cup, 366mg of potassium (10% DV), 102 calories

Yogurt

But not just your regular yogurt, the fat free kind. You may know that yogurt is a great substitute to ice cream when it comes to milk products. And since yogurt is made of milk, you’d suspect correctly that it has high potassium content. You’d be surprised though that it actually has more. One cup of fat free yogurt has 579 mg of potassium and help you with digestion, plus there are studies that say yogurt can help prevent osteoporosis.
Serving size: 1 cup, 625 mg of potassium (18% DV), 137 calories

Orange juice

The 100% pure kind! Orange juice is a favorite at breakfast or during snack time, but if you don’t drink it as much, you really should. Orange juice with give you 495 mg of potassium for every 8 ounces, which is quite a bit for just a glass. It is also a very healthy dose of Vitamin C which is great for your skin. The beauty of 100% orange juice is that even the kids will enjoy drinking it, so you won’t have to put so much effort into persuading them to make the healthy choice.
Serving size: 1 cup, 495mg of potassium (14% DV), 112 calories

Raisins

This great snack food is not only tasty, but packs a punch when it comes to potassium. For just a quarter cup, you’ll get a whole 250 mg of Vitamin K. Instead of sugary snacks or chips, you can instead turn to raisins while you’re watching TV, or in the lunch box, or even after a workout for an extra boost. From raisins, you’ll also get fibre and antioxidants that will help you fight against cancer.
Serving size: 1 cup, 1089mg of potassium (23% DV), 299 calories

Salmon

You might have noticed that almost all of the above-mentioned fruits are probably fruits or vegetables or something that tastes like the sort. So, here’s something to spice things up a little bit. If you’re low on potassium, then stave-off the food boredom and add fish into your menu. Try adding grapefruit to your broiled salmon. This would be a delectable, healthy and home-cooked meal that would really give your body the additional nutrition it needs.
Serving size: 1 3 oz. Fillet, 534mg of potassium (15% DV), 155 calories

White Mushrooms

If you’re the type of person who loves salads, then you can easily incorporate mushrooms into your daily diet. Different variations of mushrooms can provide you with lots of minerals, one of them namely potassium. Just a cup of these can already give you 28% of the daily recommended value.
Serving size: 1 cup, 428mg of potassium (28% DV), 28 calories

Clams

No. These aren't the ones that have pearls in them, just to clarify things up. Instead of pearls, they contain lots of health benefits. Clams are rich in omega 3 fatty acids which makes them good for the heart. They are also rich in Vitamin A which is essential for glowing skin and proper vision. The protein contained in clams is even higher than that in red meat, plus it provides a bonus for having lower calories. It is also one of the foods that can be included in diets for potassium deficiency.
Serving size: 100g, 628mg of potassium (18% DV), 148 calories

Papaya

Where do I even begin with the numerous uses of this fruit? Besides from being one of the richest sources of potassium, papaya is also known for its other medicinal uses. It is used as folk medicine, anti-inflammatory and laxative. Even whitening soaps have papayas as their main ingredient. One papaya contains 718mg which is equivalent to 16% of the daily value.
Serving size: 1 papaya, 718mg of potassium (16% DV), 119 calories

Pistachios

Besides being an all-time favorite snack, pistachios are also a rich source of potassium. Just a cup serving can give you 8% of the daily value. But this isn't the only thing you can benefit from eating pistachios. These nuts are also high in vitamin B6, which has numerous effects on the nervous system. And it doesn't stop there. Pistachios also promote better skin health because of its vitamin E content.
Serving size: ½ cup, 309mg of potassium (8% DV), 176 calories

Potassium is not something to be overlooked in a diet. The best thing about these foods are that they’re very accessible, fun to eat, and packed with flavor, so they doesn't get boring to eat. You can experiment with them in other healthy dishes and pick out your favorites for just the right amount of potassium each day. By just introducing a few of these in your diet, you’ll be getting all the benefits that will help make a healthier you.

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Chocolate Banana Protein Crepes

Chocolate Banana Protein Crepes

If you want to get ripped, lay off the pancakes…..Or eat our Chocolate Banana Protein Crepes/Pancakes!

It’s absolutely perfect for breakfast or anytime you need the protein and complex carbohydrates.

Ingredients

- 1 Ripe Banana

- 1 Whole Egg or 1 Egg White                                             

- 1 oz of Water

- 1 or 1/2 a  Scoop of a Protein Shake

- Optional: 1/2 Scoop of Oats

Directions

1. Cook and mix 1 whole egg or egg white with 1/2 a banana. Use 1.5 tbsp of water to help it mix. If you would like, add some oats to the pancake.

2. Next, mix your protein powder with some water. A spread should form.

3. Now place the spread inside of the folded pancake or place it on top.

4. Then, place the other 1/2 of the banana inside.

5. Lastly, if you would like, add ingredients like cinnamon for a even better taste.

Now do yourself a favor and eat it!

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Top 8 Home Remedies To Get Rid Of Belly Fat FOREVER

1. Start your day with lemon juice This is one of the best therapies to eliminate belly fat. Pinch some yellow juice into a glass of warm water and add some salt to it. Continue drinking this every morning to boost your metabolism and to get rid of that paunch.

2. Stay off from white rice Replace white rice with various wheat products. Include brown rice, brown bread, whole grains, oats and quinoa in your diet.

3. Avoid sugary substances Stay away from sweets, sweetened drinks and foods rich in oil. Consuming these foods can increase body fat around various areas of your body like abdomen and thighs.

4. Drink plenty of water If you want to get rid of your belly, then drink sufficient amount of water every day. Drinking water, after regular intervals will help to boost your metabolism and remove toxins from your body.

5. Eat raw garlic Chew two to three cloves of garlic every morning, and drink a glass of lemon water after that. This treatment will double up your weight loss process and make your blood circulation smooth in your body.

6. Avoid non-veg food To eliminate belly fat, it is recommended that one should avoid non-vegetarian food as far as possible.

7. Load up on fruits and vegetables Eat a bowl of fruits daily in the morning and evening. This will fill you up with many antioxidants, minerals and vitamins.

8. Spice up your cooking Use spices like cinnamon, ginger and black pepper in your cooking. These spices are loaded with health benefits. They help to improve your insulin resistance and reduce levels of sugar in your blood.

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