Special K Diet Tips And Tricks: Juni 2013

Minggu, 30 Juni 2013

Sabtu, 29 Juni 2013

Adzuki Bean & Weight Loss

Adzuki beans are a popular food in the Far East, particularly in Japan, and are considered a super food that help people lose weight by simply eating them.

The adzuki is a dark red bean with a hard outer shell. It is rich in soluble fiber, which helps eliminate cholesterol in your body.

Adzuki beans are a great source of magnesium, iron, zinc, copper, potassium, manganese and vitamin B3, all of which contribute to overall health and a strong metabolism, which helps the body quickly and efficiently metabolize the food you eat.

Adzuki beans are low in fat and high in protein, which makes them ideal for those trying to lose weight. The high-protein content makes you feel full longer, and the low-fat content helps limit calorie intake.

While adzuki beans are a great part of a healthy, weight-loss diet, they also contain protease inhibitors, which are known to disrupt the development of cancerous cells. This is important, because often when people try to lose weight they cut out many foods that deliver necessary vitamins and nutrients, which can be dangerous. That's why adzuki beans, with their nutritious, low-fat qualities, are an important part of a health approach to eating.

If you decide to introduce adzuki beans into your diet, add them gradually, as eating too many at once leads to gas problems for some people. Then increase your intake until you feel you have the proper amount in your diet. When preparing dry adzuki beans be sure you first soak them for several hours to destroy the bean toxin lectin found on the hard shell and to ensure that they are soft enough to eat after cooking. Adzuki beans are best prepared in a pressure cooker, but you can also cook them in boiling water, though that will take much longer.

Hypothyroid Weight Loss Diet

Hypothyroidism is another way of saying you have an under-active thyroid. According to AnneCollins.com, it is 10 times more likely to affect women than men and is most common between the ages of 40 and 50. Thyroid disease can be treated by dieting, exercising and destressing your body. Some doctors may also treat patients with a thyroid hormone. Doing nothing about hypothyroidism can lead to heart disease, cancer, diabetes, fibromyalgia or infertility, just to name a few complications. Getting serious about weight loss can dramatically improve your condition.

Despite medical treatment, people with thyroid issues often have difficulty losing weight. It's important for patients to focus on a diet that is high in fiber, low calorie and contains low-glycemic carbohydrates. Carbs that have a high glycemic rating are high in refined sugar, so they cause cravings and fluctuations in your energy levels. Eat spinach, asparagus, olive oil, apricots, sunflower seeds, avocados, whole grain cereals and oily fish to boost thyroid function. It may also help to increase the amount of selenium in your diet by eating tuna, whole wheat bran, onions, tomatoes and Brazil nuts. Meals should be spaced out and timed every few hours so they impact your hormones as much as they can. Exercise is also essential to any hypothyroid weight loss diet. It speeds up your metabolism and increases weight loss. Try to do 30 minutes of exercise every day.

There are thyroid-damaging foods to avoid or limit. Eat less of the foods that can interfere with iodine uptake. This includes broccoli, cabbage, kale, kohlrabi, linseed, mustard, sweet potatoes, lima beans, peanuts and products made of soy. Avoid caffeine-laden drinks such as soda and coffee because it is a stimulant that affects your thyroid. Alcohol and smoking will also affect the gland's functioning.

There are helpful herbs and supplements when you're on a hypothyroid weight loss diet. A diet low in iodine is usually associated with an under-active thyroid. You get the most iodine from sea salt and sea weed. There are also iodine supplements. The American Food & Drug Administration limits iodine in supplement form to 0.15mg. Some patients have had good results from taking 4mg of iodine and 600 units of vitamin E. A diet rich in zinc has also been shown to improve thyroid function. Consult with your doctor before buying or taking any supplements, as each case is different.

Fruit & Veg Detox Diet

While many detox diets leave you feeling ravenous, fatigued and moody, a fruit and vegetable detox makes you feel great. With so many food choices, you'll be able to design a plan to flush out toxins and lose excess water weight. Say goodbye to bloating and tiredness and start your detox with tasty meals.

If you have problems losing weight, a fruit and vegetable detox might be for you. If you feel groggy even though you get plenty of sleep, a fruit and vegetable detox might be for you. If your local pizza driver knows you by name, a fruit and vegetable detox might be for you. We put undue stress on ourselves by eating a diet of processed foods, refined sugar and alcohol. Major organs such as the stomach, kidneys and liver have to work extra hard to get rid of toxins. Given enough time the body naturally flushes out unwanted chemicals. By eating fruit and vegetables, we give our organs time to get rid of toxins and enjoy a rest.

The food pyramid recommends we get most of our daily nutrients through fruits and vegetables. But when was the last time you looked down on a overflowing plate of vegetables? Write a list of your favorite fruits and vegetables. Avoid canned fruits with sugary syrups. Leave lettuce off your list, because it causes water retention. Legumes are actually considered a vegetable, but stay away from refried beans. Try some fruits you've never had a chance to eat. Mangoes, star fruit and papaya are delicious. Find out what's in season. Also, you'll get better produce when its grown locally.

Start your mornings with a nutritionally packed breakfast. Lots of people don't have the time to slice up fruit, so make a fruit smoothie using various fruits, a banana for creaminess, fruit juice and ice. If you have the time for a fruit salad, mix up the fruit of your choosing with a tablespoon of poppy seed dressing for added spice. Refrain from using salt or sugar. Snacks are a breeze with dried fruit like apricots, raisins, bananas and strawberries. Forget the usual doldrums of lunch by eating a bean salad. Make the salad the night before by adding one can of black beans, salsa, onions, avocado, jalapenos and lemon juice. You can make a Caribbean themed salad by using a fruit salsa with mango and lime juice. End your day with steamed vegetables. You can incorporate a variety of sauces like coconut curry, marinara and lemon with a tablespoon of olive oil. You'll love a dessert of fruit salad with non-sugar added sorbet.

Not everyone has the time to detox for a week, but aim for at least three days to clean out your colon. Prepare meals the night before and make large batches. Eat as much as you like and keep exercise to a moderate level. Keep temptation at bay by avoiding restaurants and bars. Do not drink alcohol during your detox; however, have at least 10 glasses of water a day to flush toxins. Not only will your body feel better, but you will experience an increase in energy. Consult with a doctor if you plan this diet for any longer than seven days. With some planning, you'll pull off your detox without a hitch and you'll have a slimmer frame to show for it.

Jumat, 28 Juni 2013

High Protein Low Glycemic Diet

When looking to lose weight, you are naturally interested in the most efficient ways to complete the task at hand. One popular dieting solution is the combination of a higher protein diet with consumption of low-glycemic index carbs. Through this combination, you can effectively regulate blood sugar and insulin levels without resorting to a full-blown low-carb diet. This method of dieting has the advantage of providing similar weight loss benefits to a low-carb diet without the psychological drawbacks of eating nothing but meat for weeks on end.

Effective weight loss is largely about self-regulation of blood sugar, insulin levels and metabolism through dietary manipulations and exercise. A high-protein, low-GI diet will accomplish all of these goals. Insulin is the primary storage hormone in your body, released in proportion to the amount of sugar within the blood, or blood sugar level. Blood sugar is typically raised by consumption of carbohydrates, with faster-digesting carbs causing a higher spike in blood sugar. Insulin bonds with the sugar in the blood, carrying it into fat and muscle cells for storage or energy.

The Glycemic Index is a scale that ranks foods depending on how heavily they affect blood sugar levels--the higher the rating, the more blood sugar is raised, the more insulin is released and the greater chance that the energy will be stored as fat. Thus, by controlling blood sugar by confining yourself to low-GI carbs, you will minimize fat storage and more effectively carry out your dieting goals.

High protein helps in this equation by increasing the number of calories burned through the thermic effect of food, indirectly boosting your metabolism. The thermic effect of food states that your body burns calories while digesting food with protein having the highest "cost" of digestion. Therefore, eating additional protein forces your body to burn more calories throughout the day.

To follow a high-protein, low-GI diet, first you must decide how high your high-protein intake should be. Protein needs are based on your activity level--the more work you do during the day, the more protein your body needs to repair the damage. The American Dietetics Association recommends a protein intake of 0.4g per pound of body weight for individuals who perform no exercise at all, 0.65g per pound of body weight for endurance athletes, and 0.8g per pound of body weight for weightlifters. A high protein diet is a diet consisting of roughly 10 percent more protein than absolutely needed.

Now that you know your protein intake, you should aim to divide it equally across your planned meals. A goal of consuming five or six smaller meals during the day is a good plan when dieting, so if you need 180g of protein during the day (and are eating six meals), plan on consuming 30g of protein per meal. The best protein sources are lean protein sources--meat, chicken, fish, turkey and eggs. Protein powder is also acceptable in limited amounts, but the bulk of your diet should come from solid foods.

With protein intake covered, round out your meals by consuming a low-GI fruit and a low-GI vegetable with every meal. Sample low-GI fruits include cherries, grapefruits, apples, pears, strawberries, oranges and grapes. Sample low-GI vegetables include broccoli, lettuce, cabbage, mushrooms and red peppers. Consuming one fruit and one vegetable with every meal will ensure that you stay full while providing your body with plenty of essential vitamins.

Finally, round out your daily intake with healthy fats. Healthy fats include limited amounts of saturates (animal fats) and a larger amount of mono and polyunsaturates (olive oil, fish oil, coconuts, avocados, peanut oil, sesame oil and nuts). Consume at least some healthy fats with each meal to balance your daily intake of macronutrients.

Diabetes 2 Diet Plan

Diabetes is a difficult disease to control, but some people manage without drugs, using only diet and exercise. This is not a short-term solution. Diabetics should adopt a Diabetes 2 diet plan and stick to it for life. The good news is that a diet that helps control diabetes is very healthy and is also recommended for many other conditions, like heart health and high cholesterol.

Diabetes is a devastating disease. Carbohydrates, saturated fats, excess proteins and salt can all have adverse effects either on the disease or on related conditions common to diabetics, like high blood pressure or fatty liver disease.

The answer is a well-balanced diet high in fiber and low in carbs and cholesterol. Many diabetics find that eating small meals five or six times a day helps keep the blood glucose from fluctuating and a healthy diet on track. But what works for one person does not always work for another. Track your blood sugars before and after meals to determine what works best for you.

This sample diabetic menu has about 1600 calories, 75 grams of fat, 150 carbs, 100 grams of protein, 30 grams of fiber:

* Breakfast: Oatmeal with cup blueberries and 2 teaspoons of peanut butter mixed in, topped with a sprinkle of cinnamon

* Snack: Steamed broccoli, with 1 ounce part-skim mozzarella melted over it

* Lunch: Tuna salad made from 4 ounces of white tuna in water, 1/4 apple, onion, 5 walnut halves, 1 tablespoon olive-oil-based Hellman's mayo on 10 whole-grain crackers

* Snack: Fiber added, no-sugar yogurt, 1/4 cup fresh raspberries

* Dinner: 4 ounces of grilled chicken breast, mixed vegetables, mashed cauliflower with margarine made with unsaturated fats and skim milk, mixed green salad with olive oil and vinegar dressing

* Base your diabetes 2 diet on a projected calorie count and try to achieve the same caloric intake each day.
* Eat on a schedule, about the same time each day.
* Take medicine every day at the same time.
* Choose foods from every food group, in every color, to insure that you ingest enough nutrients every day.
* Limit baked goods, processed carbs, sweets and fats.
* Eat plenty of low-carb fruits and vegetables.
* Eat foods that pack a punch: Avoid the empty calories in chips, cookies, soda and other foods that are calorie-dense but contain little nutrition and no fiber.
* Exercise is a crucial lifestyle component for managing type 2 diabetes.
* Consult your doctor and/or dietitian before making any significant changes to your diet.

Kamis, 27 Juni 2013

How to Lose Weight at Work

With busy lifestyles, many people find it hard to make time to exercise and eat right. Most of the day is spent at work, so it would be ideal to find a way to lose weight while you are on the job. Luckily, there are some tricks that can help you drop the pounds during your work day.

Instructions

Pack a lunch. Bringing in a sensible lunch that includes healthy choices will cut down on caloric intake. This will help you avoid grabbing a burger or pizza for lunch.

Take a walk. During your lunch break, go around the block a few times at a fast pace.

Go to the gym. If your gym is nearby, spend your hour-long lunch break working out. You can use the gym's shower to freshen up before you return to work.

Do desk exercises. While you are sitting, tighten and squeeze your buttocks, holding the squeeze for ten seconds. Repeat at least eight times. Another desk exercise is to work your legs by bending your knees over your toes. Straighten the leg by pushing through the feet. Also, repeat at least eight times.

Find a diet buddy. If you find a co-worker to diet and exercise with, it will be much easier to lose weight.

Nutrition for Underweight People

Media attention is typically focused on obesity and weight loss methods. However, a significant number of people are underweight. The Centers for Disease Control and Prevention reports that about 2 percent of or 600,000 U.S. adults are underweight. The term underweight is used when weight is 15 to 20 percent below standards or normal range. Weight class is determined by calculating body mass index (BMI) and is defined as weight in kilograms divided by the square of height in meters (kg/m2).

Being underweight can be caused by poor nutrition, an underlying disease, age, excessive athletic training or genetics. Undernutrition may lead to reduced function of hormone-related glands, loss of energy, increased risk of injury or infection and even distorted body image.

Underweight is not synonymous with optimal health. Any underlying cause of underweight, such a disease, must first be dealt with. A ScienceDaily article from Nov. 7, 2007 reported a significantly increased rate of mortality among underweight and obese individuals when compared to their normal weight counterparts. Action should be taken to maintain near the "normal" BMI range.

Underweight individuals should eat 500 to 1,000 extra calories per day to gain one to two pounds per week. Increasing calories should be done slowly and over time to reduce the risk of gastric discomfort and other major medical problems. Overeating fatty junk food is not the way to increase your daily calories, as it can cause other long-term health problems. Instead, you should continue to follow the Dietary Guidelines for Americans, but with a kick. The guidelines recommend eating foods that are less than 30 percent fat, a minimum of five to nine servings of fruits and vegetables, a variety of lean meats, at least three servings of dairy products and whole grains each day.

Kick your diet into high gear by including a variety of energy-dense snacks such as trail mix, nuts and granola; switch to mostly whole-milk products; eat fatty fish such as salmon and tuna at least two times per week; and include a liquid nutritional supplement such as an Instant Breakfast product on some days. Try to eat five to six scheduled and planned balanced meals or snacks each day to meet the increased requirements. It is important to eat your meals, even if you are not hungry.

Dietary supplements such as protein powders and amino acid blends are often used to aid in weight gain or in an attempt to improve health. Supplements are not regulated by the U.S. Food and Drug Administration and should be carefully considered before use. Consult with your physician or a registered dietitian for more information about specific supplements. A general multivitamin may be useful to help fill in the nutritional gaps. However, be cautious of megadoses; generally you do not need a vitamin with more than 100 percent of the daily requirements.

Exercise is an important part of a healthy lifestyle, but may need to be scaled back for some underweight individuals. Please check with your physician to learn what is best for you.

Easy Diets for College Students

Many students never shop or cook for themselves until they go away to college. They often gain weight when due to an increase in alcohol and fast-food consumption, and an irregular schedule. Depending upon their budgets and the amount of time and effort they put into meal planning and preparation, there are several simple diet plans that college students can successfully follow.

This diet plan is good for college students because it followed for free and allows them to eat the types of food they want as long as they don't surpass a daily points allowance (which is determined by height, weight, and goal weight). Many Weight Watchers participants attend weekly meetings where they are weighed in receive support from a leader and other members. While this can be very helpful, it is not required. There is even a Weight Watchers online program that allows members to can keep track of their food and activity points, track their progress and find recipes. This can be accessed on a smart phone. Weight Watchers mobile is compatible with a Blackberry, iPhone, and Windows Mobile 6 users. Weight Watchers online cost $47.90 for the first month and $17.95 for each additional month for the standard plan. But most of the plan's basic information can be found online for free--including points for popular chain restaurants and fast-food chains as well as the formula to determine how to figure out how many points a food has.

For college students with a little bit more money to spend, or who dislike cooking and measuring portions, Nutrisystem might be a better fit. Nutrisystem offers several plans for men, women, vegetarians, and even diabetics. You pick and choose which snacks and meals you want and the food is delivered to your home or campus. The meals are already measured and require little to no preparation. The cost of a basic plan for four weeks with auto delivery (your meals will continue to be sent and credit card will continually be charged until you cancel) is $299.95, or roughly $75 per week, as of April 2010. The program also includes some of the online components that Weight Watchers does such as recopies, tips, motivational tools, and information on exercising.

This diet consists of two meals and one snack per day of products made by Kellogg's Special K Brand. You may eat lowfat granola cereal, protein shakes or bars, fruit crisps, cereal bars, crackers, or protein water. The diet is supplemented with fresh fruit and vegetables and skim milk with your cereal. The last meal you make yourself, and there are tips provided on the Special K Challenge website. Leaving the task of counting calories and measuring portions for only one meal is a fairly simple task. This is not only very simple for college students to eat on the run, but also cereal is a fairly inexpensive food and Special K products are sold at most supermarkets and discount stores. Also, you may frequently find coupons in Sunday circulars or online as well as sales on these products.

Rabu, 26 Juni 2013

Super Foods for Seniors

As you get older, your nutrition needs will change. You generally do not need as many calories, but the calories you consume should be from the best healthy selections. Getting older is a reality, but feeling old does not necessarily have to be. Eating a diet of fresh foods, exercising---and limiting sugar, fat, and alcohol can be great steps toward healthy senior years.

There are many reasons for malnutrition in seniors. Illnesses, limited income, depression, medication, and lack of knowledge are just a few of the reasons for this condition. Daily exercise can often be of great help, as it stimulates the appetite, creates a sense of well-being, and strengthens the body. Supplements can be added to the diet to fill in some of the nutrition gaps.

Eating healthy all your life makes good sense, and more so as you reach your senior years. As the aging process begins, it can be accompanied by illness, family difficulties, and lack of resources. Eating healthy can create energy, improve your immune system, keep your weight steady, and improve your attitude in life---regardless of what is going on externally.

Fill your refrigerator with the most colorful vegetables and fruit. Make sure they are ones you enjoy eating raw or cooked. Super foods include broccoli, spinach, kale, peppers, tomatoes, avocados. Fruits such as berries, melons, peaches, apricots, oranges, and apples are loaded with vitamins and minerals, and make great sweet snacks when hunger hits. Try to plan most of your meals around vegetables. Make stir fry with bok choy, beansprouts, mushrooms, cabbage, spinach, and onions seasoned with curry, lemon juice, sesame seed oil, and garlic.

Fish is always high on the list as a super food. Eat salmon, halibut, and sardines. Try to have fish two to three three times a week. Freeze extra fish in dinner-size portions in sealed plastic bags. Keep small cans of tuna, sardines, and salmon around for a quick meal. Purchase skinned chicken breasts which are versatile for stir fry, barbecue, or broiling. When you select meat, pick the leanest cuts. Low-fat milk, yogurt, and cottage cheese are great sources of calcium to strengthen your bones.

You can be on a limited food budget and still get all the super foods you need. Make a huge pot of soup, and freeze in one- or two-portion plastic containers. Include all the super food vegetables such as kale, cabbage, onions, carrots, and celery. Add healthy legumes such as lentils or black beans and season with basil, oregano, garlic, and pepper. Add one chopped chicken breast for flavor. Make a large stew and include broccoli, green beans, fresh tomatoes, and even some collard greens, fresh parsley, and lean stewing beef. Always add a tablespoon of olive oil for flavor and good health.

Fill the house with nutritious and easy-to-prepare foods. Sometimes cooking for one or two feels like an added effort, so easy-to-fix choices work well. Most grocery stores have specials every week, especially with produce in season. Check the frozen food department for sales on frozen berries and vegetables should you run out of fresh produce. Check bread and pasta to be sure they are made with only whole grain. Select healthy snacks such as raw nuts, baked chips, low-fat yogurt, and whole-grain crackers.

Allowable Atkins Diet Foods

The Atkins Diet is based on training the body to burn fat. This is done by limiting one's intake of carbohydrates. For Atkins counting, net carbs are the relevant metric, a figure equal to the total carbohydrates in a serving minus the fiber. The program begins with a very restricted diet, but gradually expands to include more food in restricted quantities as dieters reach their target weights.

Zero carb foods like eggs can be eaten in unlimited quantity during the Induction phase.

The first two weeks of the Atkins Diet is called the "induction phase." It's designed to get the body used to a low-carb environment, increasing the natural metabolism of fat that leads to weight loss. During this period, total net carbs per day are limited to 20. During this period, the acceptable foods include lean proteins like chicken, fish, turkey, veal, eggs and lean beef cuts, which can be eaten in unlimited quantity. Other allowable foods during the induction include leafy greens and low-starch vegetables (basically anything except legumes), but these must be limited to remain below the 20 carb limit.

After two weeks, nuts such as almonds can be added in limited quantities.

After the very strict induction phase, the allowable food list expands to include higher carb foods such as nuts, seeds and berries. The daily carb allowance resets at 25 and increases each week by 5 carbs per day until weight loss stalls or you come within 10 pounds of your target weight. All the vegetables allowed in the induction phase are still allowed, but in slightly larger quantities.

During the maintenance period, limited amounts of starchy vegetables and grains are permitted.

Once you've come within 10 pounds of your weight loss goal, the acceptable food list swells again. Starchy vegetables and grains are included. You can add 10 net carbs per day per week until you reach your equilibrium carb intake, at which time you cease losing weight. A quarter cup of rice or a half cup of oatmeal is roughly equivalent to 10 net carbs. Squash, potatoes and beans are allowed in limited quantity.

How to Read Multivitamin Labels

Food provides the best source of nutrients for your body. Chemical processing of food and the time it takes items to reach your dinner table cause the loss of nutrients. Dr. Andrew Weil, director of the Program in Integrative Medicine at the University of Arizona, Tucson, recommends taking multivitamins as insurance for gaps in your diet. You can select the best multivitamin for you by reviewing the bottle's nutrition label.

Instructions

Look for supplement facts on the back of the multivitamin container. You'll find all you need to know about your multivitamin on this small label.

Identify the serving size. Two to three tablets usually constitute a serving of multivitamins. Take note of the number of servings per container.

Look for the amount per serving section beneath "serving size." Across from amount per serving, locate percent daily value (% DV). This information represents the percentage of your recommended daily intake this item provides. An item listing 1% DV means that you will need to get 99% of this nutrient from another food source.

Locate the calories of your multivitamin. Most multivitamins contain very few calories.

Locate the carbohydrates, fiber and protein content of your multivitamin, listed beneath the calories. Locate the grams of each nutrient in the middle column and percent daily value in the far right column.

Read the individual vitamins found in your multivitamin under "protein." In the middle column, you will find I.U. or International Units (a unit of measure for some vitamins). The column to the right of I.U. is percent daily value.

At the end of all listed vitamins, locate the other ingredients section. This section contains additives essential to production.

Reasons Why Cereals Are Popular

Breakfast is the only meal with its own special foods. Although breakfast eaters routinely consume eggs, bacon, bagels, toast, pastries and even leftover pizza, cereal is what we reach for most often. According to a poll by ABC News, 31 percent of Americans eat cold cereal for breakfast, making it the most popular breakfast choice. It may seem to be simply a habitual choice for American consumers, but there are additional reasons behind cereal's ever-increasing popularity.

Ready-to-eat cereal requires no preparation or refrigeration and has a long shelf life. For busy individuals, a cereal-based meal is fast and convenient. You can stock a wide selection of cereals in the pantry so that even picky eaters and those with allergies have an option. Cereal gains popularity as fewer individuals actually know how to cook. Even children can pour a bowl of cereal, milk and juice. Cereal is also popular for travel. Parents may offer it to children as a treat during a day on the road or bring it along for breakfast-on-the-go. Employees can stash it in a workplace pantry for breakfast or a snack.

Researchers at the University of Pennsylvania found that kids prefer cereal with a cartoon character on the box. This is not news to cereal marketers, who have used cartoons for years to make cereals that appeal to children. Prizes that appeared in cereal boxes in the '50s and '60s add to this appeal. In addition to colorful graphics, cereal boxes tout recipes that have become popular desserts, such as crispy rice bars; snacks, such as party mix; entrees, such as baked "fried" chicken; and even other breakfast foods, such as low fat muffins. This was followed by extended product lines based on commercial versions of these recipes, such as cereal bars and packaged snack mixes.

Cereal, made predominantly of processed grains and sugar, is low fat. Some cereals are made healthier through the addition of whole grains like wheat, corn, millet or oats. However, a 2011 study by Consumer Reports found that 11 of the most popular breakfast cereals contain at least 40 percent sugar. Children aren't the only consumers. According to Consumer Reports, adults account for an estimated 58 percent of the "children's" cereal market. A Yale University researcher found that high sugar, low fiber cereals encourage over-consumption. Kids who were offered sugary cereals poured twice as much as children offered lower sugar options.

Cereal manufacturers fuel the demand for cereal through extensive advertising. In 2008, according to Nielsen, just one manufacturer, Kellogg, spent $270 million dollars for cereal advertising (excluding online). Cereals that are not advertised benefit from the millions of dollars spent annually on promoting the category.

Low-Sodium Diet for Kids

A child's body needs only a small amount of salt for proper health. According to easy-kids-recipes.com, when a child's diet has too much sodium, he's at greater risk for high blood pressure and heart disease. A diet high in sodium also can lead to fluid retention or bloating, which causes swelling in the legs and feet. UCSF Medical Center finds that the average American eats five or more teaspoons of salt a day, which is 20 times what the body needs.

Make a list of all the foods the child is eating during the day, both at home and away from home. Take note of the sodium amounts in the foods so you can determine how much salt to eliminate from their diet.

Start by removing processed foods from the child's diet, along with fast food. Have the child assist with cooking home-cooked meals, which, according to the UCSF Medical Center, are naturally lower in sodium (since the person controls the cooking, she can also control the amount of salt that is added). By letting a child cook with you, he'll learn essential cooking techniques and start learning about measurements.

Use less than the suggested amount of salt in a recipe or replace salt with a different ingredient such as onion powder, paprika or a no-salt substitute. Remove salt from the dining table while eating.

When purchasing items at the grocery store to assist with a low-sodium diet for kids, avoid canned and dried food items. These contain large amounts of sodium. Snack foods, dips, sauces and salad dressings also contain large amounts of sodium. Replacing salad dressings with fresh lemon juice, olive oil and vinegar aides in lowering sodium.

Purchasing low-sodium broths to use in creating homemade soups with fresh vegetables creates a healthy meal option. Plain rice and pastas, not those found in a box mix, are also low-sodium options that can be topped with fresh chopped tomatoes and basil.

Have the child help find food items containing the lowest amounts of sodium while shopping to create a low-sodium food hunt in the grocery store. This includes the child in making healthy food choices.

Cooked proteins can be prepared without added sodium, making them healthy, low-sodium options. Grilling foods creates added taste without sodium. Lunch meats and deli meats should be avoided---they're high in sodium. Purchasing large cuts of meat, such as a roast beef or turkey breast, and then preparing it at home will provide meat you can use to create healthy, low-sodium sandwiches.

For snacks, popcorn with a dusting of sugar and pepper instead of salt is a healthy option, along with unsalted roasted nuts. There are many desserts that are made without salt, such as gelatin and fresh whipped cream.

How Many Grams of Fat Should You Eat a Day to Lose Weight?

Reducing calories and increasing levels of exercise are good ways of initiating weight loss. Decreasing your daily intake of fat will also help you reach your goal weight. In order to do this, you need to determine how many grams of fat you can eat per day, as well as how many calories you should be taking in. If you want to lose weight safely, you should talk to your doctor about your weight loss goals and how fat grams affect those goals.

Despite fat's bad reputation, our bodies still need it as a nutrient in order to function properly. Fat provides energy to burn as we exert ourselves physically. If we limit ourselves to a certain amount of fat in our daily diet, we can maintain our weight. But if we allow our intake to go out of control, fat will be stored by the body and cause weight gain. One gram of fat contains nine calories, which means you need to be aware of the number of fat grams in the foods you eat in order to lose weight.

The more calories in a food, the more energy that food provides. If you eat more calories than you expend, you gain weight. Consider this: 1 lb. of fat equals 3,500 calories---that means you must reduce your weekly intake of calories by 3,500 through diet and/or exercise to lose 1 lb. a week.

A healthy adult should ideally strive to keep daily total calories from fat between 20 and 30 percent. To determine calories from fat, check food labels. Many will tell you the percentage, or you can calculate the percentage using this formula: Multiply fat grams by 9, divide by the total number of calories in the product, then multiply by 100. This will give you the final percentage of calories from fat.

If you are a woman, you have a different requirement for fat grams than a man. A woman of normal weight should take in no more than 65g of fat per day, while a man probably needs no more than 88g of fat a day to maintain weight. That's based upon a 2,000 calorie diet. Women and men who are overweight should consult a physician or registered dietitian for help in determining their daily requirement of fat grams for weight loss.

It's easy to reduce fat grams if you stop and think about your food choices first. Choosing a fast-food hamburger rather than a cheeseburger, for example, saves 100 calories and cuts intake of saturated fats and trans fats nearly in half.

Three medium slices of bacon contain 9.5 fat grams, while 3 oz. of boneless ham contain 3.7 fat grams.

One cup of whole milk contains 8g of fat, while 2 percent milk has 5g. Or enjoy further reductions by choosing 1 percent milk, which contains only 2.5g of fat.

Selasa, 25 Juni 2013

How to Convert Percent Daily Values to Grams

The federal Food and Drug Administration issues guidelines for the amount of each nutrient that people should consume each day. The FDA requires that food producers list the percentage of your daily need that a product contains per serving, usually based on a 2,000-calorie diet. However, if your caloric intake needs are different, you may need to convert the percent daily values to grams to determine the quantity of the nutrient you should consume. Some nutrients, like calcium, iron and some vitamins, are listed only by percentages.

Instructions

Determine the total amount of the nutrient that the percentage is based on by checking a reference chart (see references) . For example, for a 2,000-calorie diet, the FDA recommends that you get 1,316 milligrams of calcium per day.

Determine the percentage daily value in the food that you are consuming. This information can be found on the nutritional label. For example, a glass of milk is listed as containing 25 percent of the daily recommended amount of calcium.

Multiply the total amount of the nutrient you need found in Step 1 by the percent daily value in Step 2 to calculate the number of grams you have consumed. For example, if you need 1,316 milligrams of calcium and your glass of milk has 25 percent of your required daily value, you are getting 329 milligrams of calcium per serving.

The Best Foods for Mediterranean Diets

A Mediterranean diet consists of whole foods, which are largely plant-based. Followers of the Mediterranean diet enjoy a wide range of health benefits associated with such food choices. Typical American diets are high in omega-6 fatty acids, while the Mediterranean diet promotes a healthy balance of omega-3 and omega-6 fatty acids. Following the Mediterranean diet may be able to lower your risk of cancer, heart disease, diabetes and other life-threatening illnesses.

Olive oil is an essential ingredient in many Mediterranean meals.

Olive oil is used in many Mediterranean dishes as a condiment, dressing or as a cooking oil. Although olive oil is high in fat, it is rich in monounsaturated fat, which is a healthy addition to your diet. Even though olive oil can be considered healthy, it is still imperative to monitor your consumption to keep your calories from fat below 30 percent. Try using olive oil mixed with lemon juice and salt as a salad dressing. You can also use olive oil to cook the fish you will consume on a Mediterranean diet.

Vegetables are low in calories and yet filling.

Adding vegetables and fruits to your diet will help with the beneficial consumption of vitamins, minerals and fiber--important for healthy living. The fiber from fruits and vegetables will help you lose weight and maintain a healthy figure. Tomatoes, eggplant, zucchini and mushrooms are commonly eaten when following the Mediterranean diet. You should be eating about nine servings of fruits and vegetables per day, which is more than the recommended five servings per day recommended by the Center for Disease Control.

Eat fish to add omega-3 fatty acids to your diet.

Eat fish and seafood as a protein source for the Mediterranean diet. Broil, bake or grill the seafood instead of eating fried fish. Serve the fish with whole grains and vegetables for a typical Mediterranean meal. You will limit your consumption of red meat and poultry significantly in this diet. Red meat is typically only consumed a few times a month. Poultry is consumed about once a week.

Nuts are a great source of protein and fiber.

Nuts and whole grains are a big part of the Mediterranean diet because they are packed-full of nutrition. Consuming meals or snacks made with nuts and whole grains will add fiber, protein, calcium and potassium. Try eating almonds or walnuts as a snack or salad topper. You will find whole grain pasta, bread, nut spreads and raw nuts are an essential part of the Mediterranean way of eating.

Dairy products are an essential part of the Mediterranean diet.

Dairy is widely consumed among followers of the Mediterranean diet. Cheese and yogurt from goats and sheep are very popular snacks and ingredients in meals. However, instead of using butter, you will want to use olive oil if following the Mediterranean diet. Adding dairy to your diet can add to your calcium intake and promote weight loss, if not consumed in high quantities.

Senin, 24 Juni 2013

Healthy Diets for Heart & Diabetes Disease

Heart disease and diabetes are two conditions that require special attention through diet. Heart disease is a broad term that includes several diseases that affect the heart and blood vessels including coronary artery disease; heart rhythm problems (arrhythmias); and defects people are born with (congenital heart defects), according to the Mayo Clinic. Diabetes is a medical term that encompasses several conditions. These diseases affect how the body metabolizes glucose, and they include Type 1, Type 2, gestational and pre-diabetes. For those suffering from these diseases, healthy diet choices are the key to optimum health.

Establish a plan for success. Heart disease and diabetes offer challenges that can be overcome with a little planning. Planning helps avoid situations where temptation might win. For those with diabetes, planning is critical because of glucose levels. Glucose levels, blood pressure and cholesterol are areas that should be monitored by everyone, but especially by diabetics. The most important aspect of a diabetic diet is healthy choices. Every healthy choice "reduces risk for complications such as heart disease and stroke," states the American Diabetic Association. Diabetics require a consistent diet because the body can react to dietary changes with adverse rises in blood sugar. Counting carbohydrates is important for diabetics because carbohydrates raise glucose levels. The ADA recommends planning on 45 to 60 carbohydrates with meals. This amount can be modified for each individual, but this strategy is critical to managing diabetes.

Think low when it comes to saturated and trans fats, sodium and cholesterol. Doing this works toward optimum health by controlling conditions including blood pressure, weight and cholesterol. Those with diabetes and heart disease should also limit their intake of saturated and trans fats for the same reasons, reports the ADA. Focus on monounsaturated (polyunsaturated) fats, which can be found in avocados, olive and canola oil, nuts, seeds, omega-3 fish oils and fish. For those with heart disease or diabetes, fish should be consumed twice a week for optimum benefits, according to the Mayo Clinic.

Think fresh food and fill your kitchen with fresh fruits and vegetables. For those with heart disease and diabetes, this is sound advice because these fresh foods help control weight, blood pressure and cholesterol, according to the Mayo Clinic. Fruits and vegetables are excellent food choices because they have plenty of vitamins and minerals, many are good sources of fiber, and they are low in calories. Selecting recipes with vegetable or fruits as the primary ingredient is wise for everyone but especially so for those with heart disease and diabetes.

One Week Very Low Calorie Diet

It's been known for years that one way to quick weight loss is cutting back on calories. But limiting calories doesn't necessarily mean starving yourself. It just means being selective about your food choices and planning your meals. Done properly, you can lose weight in as little as one week.

Regardless of which diet you follow, breakfast is considered the most important meal of the day, providing fuel for the morning and keeping you from overeating later. There are many options for a low-calorie breakfast--from low-fat yogurt with a piece of fruit (about 140 calories) to a cup of oatmeal (about 150 calories) to high-fiber, low-sugar cereal such as Total or Special K (about 220 calories with skim milk, strawberries and low-cal sweetener).

The best diets, even those that stress limiting caloric intake, feature smaller meals more frequently throughout the day (as opposed to three larger meals). So even if you are counting calories, your best bet is to eat every three hours to keep your energy level high. A low-calorie snack such as an apple (typically around 50 calories) or even a protein shake (190 calories for a can of Slim-Fast) can do the trick.

There doesn't need to be anything fancy about grabbing a filling, low-calorie lunch. A good old-fashioned salad may be your best bet. Some leafy green lettuce topped with carrots, cucumbers, broccoli and low-fat dressing (hold the croutons and cheese) comes in at less than 200 calories. You can add a tablespoon of low-fat tuna for protein. In the event you're on the run, try a Fruit N' Yogurt Parfait from McDonald's and a side of apple dippers (about 160 calories, minus the caramel dipping sauce).

In the event you just can't bear to eat another piece of fruit, protein bars are are low in calories and fairly filling. South Beach Living Breakfast Bars come in a variety of flavors--from peanut butter to maple nut. They are typically no more than 140 calories apiece.

Dinner tends to be the largest meal of the day for most people, and while it can still be tasty, it should not be too much bigger than the day's previous meals. One rule to follow is each serving should be about the size of your fist. Healthy low-calorie choices include skinless broiled chicken or grilled salmon (about 45 calories per ounce each). Add a little low-fat dressing for flavor (make sure it's no more than 50 calories per tablespoon) and a side of cooked vegetables (fresh, not frozen or canned).

With this plan, you will consume less than 1,000 calories per day, and in some instances, considerably less. Coupled with regular exercise and six to eight 8-oz. glasses of water per day, you will shed pounds in as a little as a week and likely feel noticeably healthier.

How to Control Diet When Taking Blood Thinner

When taking blood thinners for a heart condition, you must monitor the International Normalized Ratio (INR) and keep it within a certain clotting range. The amount of food you eat containing Vitamin K is the primary reason the INR fluctuates. Blood tests are required weekly to monthly, depending on test variations, and your medication dosage is adjusted accordingly. Keep a consistent diet to reduce the frequency of blood tests and medication dosage changes.

Instructions

Limit your consumption of high Vitamin K vegetables to a few ounces per day. Vegetables that are highest in Vitamin K include spinach, kale, parsley, swiss chard, Brussels sprouts, lettuce, broccoli and turnip greens. If you want to eat larger amounts, be consistent day-to-day so that a consistent medication dosage can be established.

Select vegetables low in Vitamin K such as corn, carrots, cauliflower, eggplant, onions, green beans, peppers and tomato.

Eat other foods low in Vitamin K, including meats, fruits, grains and dairy.

Use oils that are low in Vitamin K such as corn oil, sunflower oil, peanut oil and sesame oil. Canola oil and soybean oil have the highest Vitamin K content.

Be aware of how caffeine or alcohol affects the INR test result.

How to Lose Weight on Weight Watchers(tm)

Choosing a weight loss program can be difficult with all of the available options to select from. If you are looking for a program that will help you loose weight and still let you have all of the foods you normally eat the Weight Watchers program would be a good program for you, providing you with simple, easy-to-follow steps that will make the journey much less difficult.

Instructions

Attend the weekly meetings. Being present at the weekly Weight Watchers meeting is a very important step that will help you accomplish your weight loss goal. Being accountable to the leaders and the scales will constantly remind you to follow program. Studies show that people who attend meetings lose more weight than the people who do not. Attending the meetings will remind you of your goal weekly so you wont get off track. Having support through the Weight Watchers meetings is the biggest help for people who are trying to lose weight and succeed in keeping it off.

Drink your water. Drinking the recommended amount of water everyday helps your body to stay hydrated which in turn facilitates your body in flushing out fat. Not only does drinking water help with weight loss, it also keeps your skin hydrated and promotes overall health and wellness. Your body especially needs extra water to compensate for the heat of the summer and sweat losses from extreme work or exercise. Drinking water regularly will help you to lose weight permanently.

Include variety in your meals. In following the Weight Watchers program it is important to get a wide variety of food in your eating plan. Eating the same meals day in and day out will cause you to grow bored. It is also important to vary your food choices so that you will get the proper nutrients your body needs to be healthy. Trying something new and being creative will help you to stay focused and continue following the Weight Watchers weight loss program.

Write in your daily eating journal. The most essential step to helping you lose weight on the Weight Watchers program is tracking what you eat and drink in your daily journal. Weight Watchers employs a "point system" to help you track your food and water intake. Everything is assigned a point value.You need to write down what you eat, when you eat it, and how many points the food uses. The journal works like a check book register. You write down the total points of what you just ate and subtract it from your total points allotted for the day until you use them all. There is also a space for marking off the recommended water and milk as you drink them.

Make sure to exercise. Exercise is one of the key steps in weight loss. You will see an increase in your weekly weight loss when you add regular exercise to your daily routine. Weight Watchers recommends that you exercise for at least 30 minutes, three times a week. Not only will you lose weight faster but you will feel better, too. It is easier to stick with an exercise routine if you find a friend to do it with you. Exercising with someone you know will make the time pass faster and the workout seem less tedious.

Types of Bread to Eat During a Daniel Fast

The Daniel Fast is a radical Christian eating program based upon a passage in the Bible where Daniel says: "In those days, I was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth." While not strictly a diet in the sense that it isn't intended as a weight-loss program, the Daniel Fast combines prayer and, with restrictions. on a large number of food groups including all unleavened breads. A large number of unleavened breads are available for those who wish to consume bread while on the Daniel Fast.

Roti is a flatbread originating in India and taking its name from the Sanskrit term "rotika," meaning "bread." Although similar in many ways to the naan bread, a roti is made without yeast and is thus both unleavened and suitable for those on the Daniel Fast. In India and Pakistan, devotees usually eat roti alongside curries, whereas throughout the Caribbean devotees often eat it with eggplant for breakfast or wrapped around stews as a kind of sandwich.

Cong you bing is sometimes known in English-speaking nations as "green onion pancake" or "scallion pancake." Despite the name, it is not a pancake. Cooks make it from dough rather than batter. Its unleavened nature makes it suitable for those undertaking the Daniel Fast. Cong you bing is commonly available in both the bakery and frozen food sections of areas with large Chinese populations, and are often served alongside chili or soy dipping sauces.

In their native Scotland, potato scones are usually referred to as "tattie scones." They're made by adding plain flour to mashed potato and putting the resulting dough onto a griddle or in an oven. The lack of yeast makes them appropriate for anyone who is on the Daniel Fast. Potato scones often accompany fried eggs, bacon and sausage as part of a Scottish breakfast, but Scots eat them with a scraping of butter as part of a cream tea.

Although traditionally a Jewish foodstuff, matzot can be consumed by Christians who are on the Daniel Fast as it is an unleavened bread. Indeed, matzot are commonly eaten by Jews during the Passover due to religious restrictions on bread and it is believed that the bread Jesus Christ ate during the Last Supper was in fact matzo. Matzo bread is made from matzo meal and water combined into a dough and baked in an oven for around 10 minutes.

Minggu, 23 Juni 2013

Gum Disease Stages

Gum disease, or periodontal disease, is a serious infection of the gums that can lead to loss of your teeth, as well as negative health effects. According to the National Institute of Dental Research, 80 percent of adults in America are in one of the two major stages of gum disease.

Your gums are important to your teeth because they hold them in place and protect the roots. When you have gum disease, the gums that surround the tooth start to fill up with pockets of bacteria that begin to get puffy and allow the tooth to decay and get loose in your mouth. The two major stages of gum disease are gingivitis and periodontal disease, but before this occurs there is the plaque and tartar stage of tooth decay.

Plaque forms on our teeth every day, but we remove it by brushing and flossing. If you do not brush or floss plaque off, it will harden into tartar that only a dental assistant can remove at your regular dental appointments. If you don't go to the dentist, the tartar turns to gingivitis. Gingivitis is the first stage of gum disease.

Gingivitis can be reversed under the care of your dentist with proper oral hygiene habits and possibly a special toothpaste and dental rinse. You will need several dental cleanings to scrape the tartar off. Brush and floss your teeth twice a day to get rid of plaque and stop tartar from forming.

Gingivitis can develop into stage two of gum disease, which is periodontal disease. Periodontal disease can affect one or all of your teeth. Your gums will become red, inflamed with puffy pockets of bacteria around your tooth. Soon your teeth will get loose in your gums and fall out, or have to be removed by a dentist.

The risk factors that increase your chances of getting gum disease are poor dental hygiene habits, smoking, diabetes, taking anti-depressants, genetics, stress, and a change in your hormonal balance.

Symptoms of gum disease are red, swollen, puffy bleeding gums, pus between teeth, loose teeth, gaps between your teeth that were not there before, constant bad breath or sensitive teeth and gums. You may also notice a change in your bite or the way you are able to chew because your teeth are shifting and getting loose.

To prevent gum disease, you should brush and floss your teeth twice a day with a fluoride toothpaste. Go to the dentist every 6 months for a cleaning and dental checkup. Do not smoke.

Before you lose all your teeth and need dentures or implants, a conservative approach to treatment will be deep cleaning of the roots called scaling and root planing. After the root planing treatment, gelatin chips with medication are put in place to save the teeth. A prescription for an anti-microbial mouth rinse will be used like a regular mouthwash. Go to the dentist for this treatment regularly.

Blender Diet Recipes

The humble blenders is an invaluable tool for making quick, low-calories recipes. A delicious, nutritious meal shake can be made in minutes with a blender and a few simple ingredients. Keep healthy ingredients on hand so that you are always ready to make a shake or smoothie, adjusting them to suit the calorie or protein requirements of your specific diet.

Freeze fruits such as strawberries, blueberries, raspberries, sliced bananas and peach slices in a single layer on a cookie sheet. Once frozen, place them in a plastic bag. These frozen fruits make great additions to blender diet shakes.

Sugar-free syrups come in many flavors---including almond, mint, cinnamon, raspberry and vanilla---and can boost the tastiness of a shake or smoothie.

Protein powders come in many flavors and brands. Select one or several in flavors that you like and use them in combination with fruits and sugar-free syrups for diet blender shakes. Powders that are marked as low carbohydrate will usually have the lowest calorie content. The calorie count and protein content varies among brands, so read the labels to find one that is appropriate for your diet needs.

Use milk or yogurt for a protein source in recipes that do not call for protein powder. These dairy products can also be substituted for the water in recipes that do include protein powder.

Make protein shakes to ensure that you eat adequate levels of protein. Eating protein while dieting will help prevent muscle loss, which can slow down the metabolism.

Combine one frozen banana, two scoops of protein powder, 1 cup of water and 1 cup of ice in a blender. Blend until smooth. Add 1 tbsp. of almond-flavored sugar-free syrup for a tasty variation.

You can also place one scoop of vanilla protein powder, 1 cup of Crystal Light peach tea, six frozen peach slices and five ice cubes into a blender. Blend until the ice is crushed for a peach smoothie diet shake.

For another variation, blend two scoops of chocolate protein powder, 1 cup of cold water, 1 cup of ice and 1 tbsp. of mint sugar-free syrup for a chocolate-mint shake.

Mix one 6 oz. container of fat-free key lime yogurt, one frozen banana, 1/2 cup of fat-free milk, 1 tbsp. of lime juice, 1/2 tsp. of sugar-free lemon lime-drink crystals and 1/2 cup of ice in a blender. Blend until smooth and enjoy a key lime-banana shake.

To create a melon-mint diet shake, seed and cube 1 1/2 cups of watermelon and 1 1/2 cups of honeydew melon. Place in a blender with 1 cup of ice, 6 oz. of vanilla non-fat yogurt, the juice of 1 lime and 1 tbsp. of mint sugar-free syrup. Blend until smooth.

These recipes should provide you with the inspiration to create your own blender diet recipes, using whatever yogurts and fresh or frozen fruits you have on hand. There are countless combinations, so start your engine.

How to Lose Weight Fast and Keep it Off

There are many people who desire to lose weight, but just don't know where to start. Here are a few tips to lose weight fast and it can be done in less than 30 days.

Instructions

Make up your mind that you will stick to the plan. Renewing and setting your mind to think differently about losing weight is the first thing that must be done. You have to be in agreement with the plan in order to be successful with the plan.

Fast candy, cookies, cakes and sweets for 30 days. Sugar is generally the culprit. Sugar also turns into fat in the body.

Limit or lay off red meats during the 30 days. Eat fish, chicken and/or turkey more.

Limit or completely lay off breads during the 30 days as well.

Eat plenty of vegetables and fruit. Eat raw vegetables also. Eat as much natural foods as possible.

Eat about 5 small meals throughout the day instead one or two big meals.

Eat your final meal before 6 p. m. The body' s metabolism slows down a bit later in the evening hours.

Drink a lot of water. Drink eight glasses or more daily. More is better. Keeping a water bottle with you at all times will help you to intake more water.

Exercise daily about 15 - 20 minutes. You can walk, run, go to the health club. Do whatever really works for you that you will stick with.

What Are Some Buttery-Tasting Chardonnay Wines?

A buttery Chardonnay refers to its texture and taste. Many use the term "buttery" to describe how the wine feels in the mouth. Add this to my Recipe Box.

Buttery-flavored Chardonnay describes rich, full-bodied, oak-aged, tannic wines. The wines are usually aged and fermented in a barrel for an extended period.

Some of the finest and most popular buttery Chardonnays are from California. They are excellent when paired with pasta and seafood.

Bernardus Chardonnay 2005, Cakebread Chardonnay 2005, Chateau St. Jean Sonoma County Reserve 2004, La Crema Sonoma Chardonnay 2005, and Raymond R Chardonnay 2004 are all buttery Chardonnay wines.

Cambria's Katherine's Vineyard Chardonnay 2005, Divas Uncorked Chardonnay 2005, Stag's Leap Wine Cellars KARIA Chardonnay 2005, and Beringer's Private Reserve Chardonnay 2004 are more buttery options.

French wines from the Burgundy region produce excellent buttery Chardonnay wines. Wines from the Melon de Bourgogne grape are good choices.

Buttery Chardonnays are a bit more expensive, but the extra price is apparent in its quality and taste. This wine is too rich for dinner every night, but it is perfect for a romantic dinner for two.

Sabtu, 22 Juni 2013

How to Fertilize Blueberries

One of the early treasures of the New World found by the Pilgrims was blueberries. The soil of Cape Cod and its surroundings--sandy, loamy and covered with oak leaves and pine needles--is perfect for blueberries, and their cousins huckleberries, to grow wild in abundance. To this day, you can find these bushes everywhere. While people associate the Pilgrims with pumpkin pie, surely blueberry pie was one of their favorite, too. To create a nourishing and hospitable environment for blueberries in your yard, follow these steps. Add this to my Recipe Box.

Instructions

Plan ahead. Horticultural experts suggest that soil-preparation for successful blueberry culture needs to start at least a season and as much as a year ahead of planting. Experts regard soil-testing as a must. Purchase a kit at your garden center or, if not available, call your County Extension Office, found in government listings in your phone book, for soil-testing information. Blueberries require acid soil (a pH of 4.5 - 5/1 is ideal).

Dig in enough sand and peat moss or compost to produce well-drained soil (to a minimum depth of 12 inches and preferably deeper). Usually 1 part sand and 1 part peat moss/compost to 2 parts soil produces good drainage. Work in elemental sulfer or ammonium sulfate to acidify soil (follow package directions). Add soil acidifier to make a 2-foot radial circle around each plant you plan to plant (blueberry roots are sensitive to all chemicals and soil amendments).

Plant bushes in holes lined with 2 to 4 inches of peat moss or compost. Tamp down soil to remove any air-spaces. Water regularly; do not leave standing water (blueberry roots are sensitive to excess water).

Side-dress plants with high-nitrogen non-nitrate fertilizer. Nitrogen is the primary element blueberries need. Other chemicals in nitrate form can be toxic to blueberries. Some garden centers and many catalogs carry blueberry-fertilizer formulas. Side-dressing is the application of fertilizer to the soil-improvement ring you made around bushes before you planted. Following package directions, work fertilizer into the top six inches of the soil-ring--again avoiding direct contact with delicate plant roots. Some gardeners fertilize as buds emerge, then after fruit is just set. Check directions on package.

Planting blueberries is a little bit like organizing a wedding--much busy work to achieve something that, at best, goes on quietly for a long time. Preparation is a bit of a challenge, but once you have done it, your bushes are likely to settle into the blueberry-making business with little further fuss. After two years, retest soil and add further acidifiers if needed. Fertilize if growth and fruit-bearing seems to slow. Otherwise, relax and enjoy your delicious blueberries.

Jumat, 21 Juni 2013

How to Improve Bile Production

Bile is a thick digestive fluid stored in the gall bladder. It is used to break down fats during digestion and turn them into fatty acids -- a substance which can be absorbed by the digestive tract. Bile is largely made up of cholesterol, bile salts, water and bilirubin, a product of red blood cells. You may have been advised by your physician to eat more choleretic (bile stimulating) foods as part of your treatment. You should consult a doctor's advice before making any changes to your regular diet.

Instructions

Drink fresh squeezed lemon juice with hot water instead of your morning coffee. Lemon juice is a great way of cleansing the liver, stomach and bowels; it promotes bile flow and tastes great, too. The tart taste of lemon juice can help a little in replacing the caffeine kick of coffee.

Eat fruits high in antioxidants for your breakfast. The US Department of Agriculture at Tuffs University found that prunes, raisins, blueberries, blackberries, strawberries were all high in antioxidants. Add some of these fruits to your regular breakfast cereal or enjoy in a bowl on their own.

Include more artichoke in your regular lunchtime diet. This vegetable has been eaten since the Roman era and is known to benefit digestion, the liver and gall bladder. Artichokes are a choleretic, improving bile production and potentially relieving liver or gall bladder discomfort. Artichokes can be easily be included in many common recipes, including pastas and cakes.

The next time you cook beets, save the leafy green tops. After washing, beet leaves can be included in a salad or cooked or steamed on their own to make a liver-friendly dinner starter. Like artichoke, beet leaves are a choleretic good for stimulating bile production. Other bitter leafy salad greens are also great for your liver.

Add plenty of garlic to your evening meal. Garlic contains allicin, a sulphur-based compound which is required for maintaining a healthy liver. It also helps the body digest mercury and some food additives. Onions are also good for improving bile production.

Meal Plans to Lower Cholesterol

Begin your meal plans with a designated grocery list, and it will make it much easier to follow a diet of low-cholesterol meals. The abundant selection of fruits and vegetables makes meal planning much easier. There are many tempting recipes available with vegetables as the primary ingredient. Low-fat and low-cholesterol fish and chicken can be fixed differently every day for an interesting as well as a low-cholesterol diet. Another way to avoid cholesterol in your diet is to create some very delicious and healthy vegetarian meals.

There are several low-cholesterol breakfasts that you can prepare easily. Egg white omelets with vegetables and Parmesan cheese make a healthy combination. If you are in a hurry, whole grain toast with natural peanut butter and low-sugar jam is easy and nutritious. You can create your own granola with nuts, grains, flax meal and honey. If you are not a big breakfast eater, a bowl of fresh fruit with non-fat yogurt will work well staying with the low-cholesterol menu.

Salads with lemon juice and olive oil are very low in cholesterol. Add a can of water-packed tuna or sardines and an assortment of other vegetables. Whole wheat crackers are generally low in cholesterol, but check the label to be sure there are no trans fats added. Fresh fruit is an excellent dessert. Turkey sandwiches on whole grain bread with mustard are filling, and you can add a slice of low-fat cheese and all the vegetables you desire.

There are endless meals you can fix for dinner using fish, chicken and turkey. Fish can be fixed with chopped vegetables and sauteed in olive oil. Include baked sweet potato and broccoli and you have a healthy low-cholesterol meal.

Ground turkey is great for meat loaves. Add egg whites, tomato sauce and some olive oil for flavor. All spices and herbs are low cholesterol as well as lemon juice and vinegar. Become accustomed to flavoring foods with soy sauce, mustard, and tomato sauce. Use cheese sparingly. When selecting beef, use very lean cuts, and keep the portions to less than 6 oz. Primarily eating salad and vegetables will help keep your meals low in cholesterol.

Many low-cholesterol low-cost vegetarian meals can be prepared easily and ahead of time. Some suggestions are bean soups with vegetables; lentils and brown rice; tacos with beans lettuce, tomatoes and grated low-fat cheese; and sauteed vegetables in olive oil. Vegetarian means are nutritious, full of vitamins, and store well.

Kamis, 20 Juni 2013

Foods to Eat to Lose Weight Quickly

There are many foods you can eat that will help you lose a few pounds quickly. It's a simple strategy: Fill yourself up with lower-calorie foods so you'll have less room in your stomach for higher calorie foods. Limiting the types of foods you eat can only be a short-term plan, but it is one that can have a long-term positive effect, because the feeling you experience from losing those first few pounds so quickly can help you stay motivated to eat less and make better food choices in the long run.

Researchers at the University of Washington School of Medicine in Seattle proved that people who follow a high protein diet consume fewer calories and lose more weight than those who eat less protein. In the long run, a high protein diet won't provide the healthiest balance of nutrients, and may in fact put you at higher risk of developing heart disease. The most successful short-term plan to jump-start a weight loss program, however, is a diet that features lean meats, skinless poultry, fish or egg whites at every meal, accompanied by non-starchy vegetables, but with few or no grains or starches.

There are two reasons you lose weight quickly when you follow a high protein diet. First, you lose excess water weight as your body sheds fluids normally required to metabolize carbohydrates. Your body does not need as much water to process proteins. The other reason you lose weight is that, without carbohydrates coming in for energy, your body starts to burn more stored fat.

Some foods are so low in calories you can eat as much as you want and still lose weight. These foods include most vegetables and some fruits. That's one reason why salads and cut-up raw vegetables have always been a popular diet food. There are so few calories in lettuce, tomatoes, cucumbers or any other vegetables that traditionally go into a salad. Yet, if you eat enough of it, a salad can fill you up, or at least put a good dent in your appetite so that you don't eat as much throughout the rest of your meal.

The secret to successful weight loss is to eat fewer calories but don't let yourself get too hungry or you're bound to give up and overeat. The more you fill yourself up with low-calorie foods like steamed or raw vegetables and low-fat and "light" dairy products, including yogurt and cheeses, the less room you'll have in your stomach for higher-calorie foods.

Soups, citrus fruit, vegetable juices, decaf teas and coffees, diet beverages, clear broths and spritzers made from seltzer with a splash of fruit juice are all good examples of foods that are low in calories but help you feel full because they contain a lot of water that helps fill up your stomach.

The Cabbage Soup Diet is a popular example of a watery food diet. In any variation of this diet, you start off by filling yourself up with a watery vegetable soup made with low-calorie ingredients. There's no reason, however, to limit yourself to cabbage soup. Any broth-based vegetable soup will do.

Other water-rich foods with a little more bite include plain low-fat yogurt, tofu, cucumbers, crisp lettuces, watermelon and grapes.

How to eat an anticancer diet

Whoever coined the phrase, "Heredity is destiny" missed the New York Times best-seller, "Anticancer, A New Way of Life," by David Servan-Schreiber, M.D., Ph.D. After fifteen years of research, Dr. Servan-Schreiber, a brain cancer survivor, provides us with a way to eat that cheats cancer of what it needs to survive. While all of us have cancer cells in our bodies, with the right food choices some of us won't develop the disease. Cancer thrives on an inflammatory, high-sugar environment. It also needs its own blood supply, which it creates by a process called angiogenesis. Anti-cancer foods have properties that prevent this process because they have antioxidants, a known cancer deterrent.

Instructions

The whole grain, like nature intended it.

Avoid foods that turn to sugar quickly in the body. The list includes sugar-filled products, white potatoes, sweetened cereals, white rice, pasta and baked goods made from white flour. Eat whole grain and sourdough breads, sweet potatoes, brown rice, whole grain pastas, quinoa, oats, millet and buckwheat, as these take longer to break down into glucose. Have oatmeal, Special K, Muesli, Kashi and All-Bran cereals for breakfast.

Green tea hot or cold warns cancer to stay away.

Stay away from jams and jellies for their added sugar. Do eat all kinds of berries. Drink water flavored with lemon, thyme or sage in place of sweetened drinks like soda and juices. An important addition: green tea combats cancer directly. Cook with garlic, onions and shallots. These help prevent spikes and dips in blood sugar.

Poultry weighs heavily in the fight against diseases like cancer.

Stick to olive oil or canola oil when cooking. Stay away from margarine, partially hydrogenated or hydrogenated fats. Use butter sparingly. Make pork a special occasion dish only. Eat only 95 percent or more lean beef and limit to once a week. Make chicken, fish, vegetables and grains the mainstay of your diet.

Get your Omega-3's from eating fish or taking oil capsules

Eat fish high in Omega-3 fatty acids. These include tuna, salmon, sardines, bluefish, raw herring and mackerel. Take fish oil supplements if fish does not appeal to you. Eat low or non-fat dairy products. Include milk, yogurt, cottage cheese, hard cheeses for their calcium and Vitamin D.

You won't miss other sweets when you make these part of your diet

Eat foods high in antioxidants. Berries of all kinds have phenols, which slow the growth of cancer. Blueberries rate highest in cancer-fighting properties. Use citrus fruits which contain Vitamin C and antioxidants: oranges, grapefruits, lemons, limes, pink guava, papaya and watermelon, which also have quercetin, limonoids, pectin and luteolin. All have anticancer properties, according to "The Anti-Cancer Cookbook."

Make your plate colorful with red, yellow, orange and green vegetables

Feast on lots of the cruciferous vegetables like broccoli and cauliflower, Brussels sprouts, cabbage and bok choy. Buy yellow and orange vegetables for their Vitamin C and quercetin. Include a variety of carrots, yams, squash and sweet potatoes. Remember to eat lots of apples, pears, peaches and plums and leafy green vegetables and tomatoes.

Nuts and seeds have lots of protein and antioxidants, but watch those calories

Include beans and legumes in your diet for their cancer-fighting compounds. Choose lentils, peas, limas, pintos, black-eyed peas, garbanzos and kidney beans. Eat soy beans raw or cooked or as tofu, tempeh, miso, edamame and soy milk. Keeping in mind the high fat content in nuts. Add them sparingly to your diet, along with pumpkin and sunflower seeds for protection against breast cancer.

A glass of red wine or a handful of red grapes deliver a hefty dose of antioxidants

Have a couple of ounces of dark chocolate a few times a week. The cocoa has many health benefits. Drink red wine in moderation. Get the same protective properties from eating red grapes.

About the 7 Day Cleanse Diet

When reflecting upon the members of modern society, one would like to think that the "snake oil salesman" has long since disappeared. If you are unfamiliar with the term, it refers to an individual promoting a product or service which purports to confer great benefit, but in actuality results in, at best, no real effect at all, or even outright harm. Today's snake oil salesmen seem to pride themselves on forwarding the cause of bizarre (and possibly downright dangerous) miracle diets. Read on and learn about one such diet, the 7 Day Cleanse.

The 7 Day Cleanse is a generic term referring to any number of short-term cleaning diets, though which the body can ostensibly cleanse itself of built-up impurities which accumulate over a lifetime of unhealthy habits. A small amount of research will uncover an amazing degree of polarization on the topic--there are testimonials raving about the effectiveness of the system, and there are also entire websites dedicated to convincing others to avoid what they consider to be fraudulent claims.

There are a number of variations on the theme, some available for a price and some free on the Internet, but the basic premise is a complete overhaul of one's dietary practices, lasting a week. After completing the seven-day period, the program is complete and the individual is free to return to her "regular" eating habits, whatever they might be. A sample recommended diet during the week of the cleanse involves total elimination of fish, meat, dairy, processed foods and simple carbohydrates, and a focus upon the consumption of organic fruits and vegetables.

Purported benefits include weight loss, increased energy and elimination of toxic chemicals which supposedly build up in the body over time. Some individuals--usually those selling versions of the plan--suggest more outlandish claims, such as the elimination of parasites and a longer lifespan (10 to 30 years more, in fact). Testimonials speak to increased energy levels and a loss of cravings for unhealthy foods.

Depending on the version of the cleanse used, the risks of completing a "cleanse" are fairly benign. The greatest foreseeable risk is psychological, as individuals who complete any sort of prolonged-deprivation diet are more likely to rebound after finishing the program. Another psychological risk involves the likelihood of increased justification for unhealthy eating behaviors, as the individual might adopt the mindset that the damage can magically be "cleansed" away in the future. Beyond that, the diet is no more or less risky than others of its genre.

However, in the long-term it could be argued that these diets do more harm than good. By reinforcing the idea that a lifetime of poor habits can be mystically purged in a week, the diet empowers the user to seek a quick fix for meeting nutrition goals. The real lesson to be learned about nutrition is that one must be consistent and persistent to achieve his ideal body. Regardless of what propaganda is spewed forth by those pushing fad diets, nothing magical happens from eating fruits and vegetables for a week. The real magic happens for those who can, year in and year out, adhere to a reasoned system of moderation. Those are the people who will enjoy life well into their senior years. For the rest, an endless purgatory of "cleanses" awaits.

How to Calculate Fat Grams Needed Per Day

Before you determine how many fat grams you need per day, you need to know how many calories you need to consume to maintain your weight. One of the most accurate ways to calculate this is with the Harris-Benedict formula. This will help you figure out a diet best suited for you.

Instructions

Measure your height and weight.

Using the Harris-Benedict formula, calculate your basal metabolic rate (BMR). This will allow you to calculate an accurate number of calories needed per day because it factors in height, weight, age, sex and physical activity, as opposed to just body weight.

For men, the BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

For women, the BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) (resource 2)

Multiply by the following according to your level of physical activity:
Sedentary (You get little or no exercise) = BMR x 1.2
Lightly active (You do light exercise 1 to 3 days per week) = BMR x 1.375
Moderately active (You moderately exercise 3 to 5 days per week) = BMR x 1.55
Very active (You do hard exercise 6 to 7 days per week) = BMR x 1.725
Extra active (You do hard exercise every day and have a physical job, or you train twice a day) = BMR x 1.9

This equals an accurate estimate of your total daily energy expenditure (TDEE), which is how many calories you need to consume to maintain your weight.

Decide on the percentage of calories you should get from fat. The Dietary Guidelines for Americans, 2005, suggests 20 to 35 percent of your daily calories should come from fat.

Multiply your TDEE by the percentage of fat calories you want to aim for. For example, if your daily calorie intake is 2000 and you aim to eat 30 percent fat calories, multiply 2000 x .30 = 600 calories from fat.

Because there are 9 calories in one fat gram, divide your calories from fat by 9. In the example, 600 / 9 = 66.67, or rounded up, 67 grams of fat. So, if you aim to eat 30 percent fat calories, you should consume at most 67 grams of fat per day.

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Minggu, 30 Juni 2013

Sabtu, 29 Juni 2013

Adzuki Bean

Benefits

Protein

Extra Benefits

Diet

The Do's

The Don'ts

Supplements

Why a Fruit and Vegetable Detox Diet

Foods to Eat

Meals

Detox Plan

Jumat, 28 Juni 2013

High Protein, Glycemic Index, and Dieting

Rules of a High-Protein, Low-GI Diet

Balance is the Key

Sample Diabetic Menu

Things to Remember:

Kamis, 27 Juni 2013

Instructions

Causes

Warning

Recommendations

Tips and Tricks

Considerations

Weight Watchers

Nutrisystem

Special K Diet

Rabu, 26 Juni 2013

Malnutrition and Seniors

Benefits of Healthy Eating

Fruits and Vegetables

Protein and Dairy Selections

Cooking on a Budget

Keep it Easy

The Induction

Continued Weight Loss

Maintenance

Instructions

Convenience

Expanded Use

Sugar Fix

Advertising Dollars

Cooking With Kids

Low-Sodium Grocery Shopping

Meal Preparation

Why Fat Contributes to Weight Gain

Fat and Calories

Determining Fat Gram Requirements

Fat Gram Requirements

Making Good Fat-gram Choices

Selasa, 25 Juni 2013

Instructions

Olive Oil

Vegetables and Fruits

Fish and Seafood

Whole Grains and Nuts

Dairy

Senin, 24 Juni 2013

Establish a Plan

Think Low

Think Fresh

Break for Breakfast

Grab a Snack

Go Light on Lunch

Snack Time Again

Dig In at Dinner

Add It Up

Instructions

Instructions

Roti

Cong you bing

Potato Scones

Matzot

Minggu, 23 Juni 2013

Stages

Plaque, Tartar and Gingivitis