In the quest to lose weight, it is often too easy to get involved in difficult, hard-to-keep- track-of diet plans, and overlook the simple steps you can take in your life to eat healthier, and consequently, lose weight. There are many simple steps you can take at home to allow you and your family to eat better. The most important change most Americans need to keep in mind is to eat more fruits, vegetables, and whole grains (grains that are minimally processed or refined.)

I know what you’re thinking: I don’t have time to cook. I have two things to say to that. First, there are quick and easy cooking methods, such as stir-frying, grilling, and making salads, that take less than 15 minutes to do. Second, if you don’t have time to cook, maybe you have too much going on in your life, and it is time to take stock of your priorities. Plan meals and shopping lists ahead of time, cook ahead on weekends and freeze meals, ask your children to help prepare meals, decrease the amount of activities in your family’s life so you can have time to sit down to a meal, etc. Your health is important enough to take the time to eat right!

That said, there are easy ways to get more fresh, healthy foods on the table. Start simple. Your first goal should be to eat three meals per day. Next, have one more serving of fruit per day than you do now. Keep fresh, whole fruits washed and on the dining room table, so they are easy to grab snacks. Next, try to start with vegetables by serving them two or three times a week. (Eventually, you should be eating two vegetables with dinner and limiting all starchy carbohydrate side dishes, but start with an easy goal first.) Also, prepare your own trail mix snacks with nuts, raisins, and dried fruit that are easy to keep in the car for on-the-go snacking.

After these three suggestions become habit, you can try these next steps. First, do not serve any form of fried potatoes anymore. Serve only baked potatoes, and with low-fat plain yogurt instead of sour cream. Add in fish for dinner twice a week. Try at least one vegetarian meal per week. Add a salad to each dinner. Also, throw out any sugared, processed cereals and replace them with only high-fiber, low sugar cereals for your breakfasts.

You should now be three to six months into your healthy lifestyle changes. Finally, switch from white bread to whole wheat. Pack vegetables to take to work every other day. Drink water with meals, instead of juice or soda. Take your children to the health food store or farmers’ market to pick out vegetables and other healthy foods. Throw out all high-calorie foods in the house–if they aren’t there, you won’t eat them.

There are three other easy to remember “rules of thumb” you can incorporate into your healthy strategy. First, if it comes in a bag or a box, it is probably not healthy for you. Secondly, fresh, healthy foods have the ability to rot. If it can stay on the shelf or in the pantry for eons without spoiling, it is not a healthy food. Third, stick to the perimeter of the store when shopping. The healthiest foods are on the outside, in the produce, refrigerated, and meat sections. The pre-packaged, canned, and prepared foods in the inner aisles are generally unhealthy.

So, in six to twelve months, you have made these healthy changes in your family’s eating habits:

Three healthy meals each day.
A salad and two vegetables with each dinner, daily.
Very limited starches/carbohydrates.
Fruits and vegetables as snacks at least twice per day.
Fish twice per week, and a meatless dinner once per week.
No juice or soda consumption.
Healthier food purchasing and preparation habits.

Best of all, you have managed to do this without counting a calorie, calculating a carb, or going on any sort of diet. I am sure the pounds are dropping and your clothes are fitting better. You are also teaching your children healthy eating habits that will last a lifetime. Healthy eating is a lifestyle change. Keep up the good work.

References: Baker, Larry C. “Picking Your Game Plan.” Energy Times, June 2004. “Healthy Family Eating.” Energy Times, June 2003. Mikell-Parsons, Suzanne, DC. “Functional Nutrition” seminar. Wisconsin Chiropractic Association, July 2004.

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Weight loss and good health are normally enemies to each other. This is because most weight reduction products available drain salts and minerals from our body and thereby make it impoverished. But eating moderately at intervals, drinking copious amounts of water, exercising regularly etc have the potential to keep your weight down at acceptable levels. But it is not the dearth of slimming tactics but our inherent hesitation to follow these steps properly that results in many of us becoming and remaining fat.

So what is the best lose weight healthy strategy most suited for you? If you are a gourmet, no force in the world can keep you away from delicious, albeit fatty foods. If you are a couch potato, who can drag you into a gym regularly? If you do not want to drink water, who can force you to do it? These are very real-life scenarios.

Taking these aspects into account, one wonders how his or her weight can be removed fast and easy. Some researches on weight loss principles have found out that eating regularly and intermittently at varying intervals can make the body increase its metabolism and improve its fat-burning rates. The beauty of the theory is that you can continue eating delicious and enriching foods without much restriction and exercises are not mandatory. Nothing would be more pleasing to a gourmet or busy person than this. As opposed to many other slimming medicines, pills etc, this strategy is quite harmless and beneficial to your body too.

Here are seven easy secrets to better eating that will make you feel energized and will help prevent the chronic diseases associated with getting older. These seven secrets aren’t a “diet”. Instead they are a healthy strategy that will stabilize your blood sugar and help you lose weight.

Choose “slow acting” (low GL) carbohydrates and reduce your portions of carbohydrates: Most carbohydrates increase blood sugar. This includes potatoes, white breads, and white rice. Low GL stands for low Glycemic Load. It factors in both the type of carbohydrate as well as the amount of carbohydrate you would eat in a normal portion. Low GL carbohydrates are converted to blood sugar very slowly which keeps blood sugar under control and weight regulated. Bad, high GL carbohydrates include white bread, potatoes, and colas. Good, low GL carbohydrates include peas and lentils.

At least three of your carbohydrate servings each day should be from whole grains: Whole grains help reduce your chance of heart disease, cancer, and diabetes. Since they contain all of the parts of the grain and not just the starchy, low-fiber center, they contain the nutrient-rich germ layer as well as the fiber-rich bran layer. Whole grains include brown rice, oats, whole wheat pasta, and popcorn. They are also rich in fiber, antioxidants, vitamins, minerals, and other healthy compounds that help prevent disease.

Increase servings of vegetables and fruits: Have at least 6-9 small servings of vegetables and fruits each day. This will result in lower blood pressure, and lower risk of diabetes, stroke, heart disease, and some cancers. Mixing vegetables with carbohydrates will help lower the GL content of the carbohydrates. However, avoid dried fruits, fruit juices, and starchy vegetables. Vegetables and fruits are also very low in calories. This strategy can be as simple as replacing your fries with a salad.Smoothies, especially green smoothies, are a great and delicious way to increase the amount of fruit and vegetables in your diet.

Include protein with every meal: Protein has little or no effect on your blood sugar so eating protein-rich foods will automatically reduce your GL. Proteins are also effective in controlling hunger, which will help you reduce the urge to have a quick snack between meals. Increasing the amount of protein you eat may also assist the retention of calorie-burning muscle tissue which can help improve your weight loss efforts. Great sources of protein include beans, lentils, peas, nuts and seeds, fish, shellfish, chicken, turkey, eggs, low fat dairy, and lean red meats.

Stick with “good” fats: Saturated fats such as ice cream, butter, and fatty red meats interfere with your body’s ability to control blood sugar and are bad for you. Unsaturated fats are “good” in the sense that they help slows the rate at which food leaves your stomach and help you metabolize carbohydrates better. Good fats can also help reverse insulin resistance. Good fats include olive and canola oil, nuts, fatty fish, and avocados.

Eat more acidic foods: Even just a little bit of acidic foods can reduce your body’s blood sugar response to high-carbohydrates foods. Acidic foods include vinegar, mustard, pickles, lemon juice, citrus fruits, and wine.

Reduce the size of your portions: Cut back on all foods. An easy rule of thumb to calculate how many calories you should eat each day is to add a zero to your weight in pounds. If you weigh 150 pounds, you should eat roughly 1500 calories a day. Put less food on your plate. Stop eating when you are full even if your plate isn’t clean. If eating out, divide the meal in half and plan on taking it home with you.

Again, these seven secrets form a regular strategy for eating right. They are not intended as a short term diet. Yes, following this strategy will result in losing weight, but its goal is long term health not short term weight loss.

It is back to school time. Often this time of year triggers stress, frustrations, and worries that we haven’t seen in kids all summer long. With the demands of homework, new teachers, new expectations, learning new information, seeing old friends (and at times not so friendly kids), there are so many stressors children encounter this time of year. However, it is during these transitions that children learn how to manage new situations they encounter, setting up the coping patterns they will use most likely for the rest of their lives. So it is imperative as a parent to help your child learn how to transition through uncertain situations that may be mixed with fear, worry, excitement, and anticipation (among other feelings). This article offers a simple but effective strategy to help your child create healthy ways to cope with new situations, encouraging resilience and resourcefulness.

Life is filled with obstacles and as you become an adult you often encounter situations that throw you off balance. How you manage these adversities are often formed when you were a child and unconsciously you are reacting from the same pattern you did as a child when a new situation arises or when things become overwhelming. If you didn’t have healthy adults in your life modeling how to manage change you may have picked up some unproductive ways cope. Here’s the good thing, you always have an opportunity to change and grow by creating new healthy strategies to meet your needs. In addition, you can teach your children new healthy ways of responding to changes.

Here’s a simple, but effective strategy to help you child when they encounter new challenges. Have your child take out a big piece of paper. On that paper have them draw all the things that they are worried or fearful about. For a younger child it may be a fear that the new teacher may be mean, for a middle school child it may be the fear of finding their classes, for a teenager it could be meeting new friends. Here’s the important part, do not judge or minimize what their worries are. If you make judgmental comments such as, “oh that’s not true”, you do not validate your child’s feelings. When you allow them to embrace their feelings they are more likely to move through the feelings, allowing an opportunity to create new thoughts and feelings around the circumstances. Allow your child to express all their worries and validate their feelings. Then, after you have heard them and allowed them an opportunity for self-expression, ask them to create all the things they could do to overcome the fears, worries and challenges. So if you child draws a picture of a mean kid in school doing something hurtful ask them to create what they could do instead. Allow them the opportunity to get really creative, again it’s not about what you think they should do, but instead allowing them to create their own solutions, however “out there” or silly it may seem. This allows for divergent thinking, essential in developing resilience and creating life long skills for success.

Maintaining a healthy diet is one very important aspect of your dog’s daily lifestyle and if overlooked, can lead to problems down the road. There are a number of strategies that you can make use of to keep your dog’s diet in check and keep their healthy lifestyle on track. This article will discuss a few of those strategies and how each one of the may benefit your dog with regard to their health.

One of the strategies that is often the most underused, but may be one of the most effective is portion control. It is often a common practice for many owners to fill their dog’s bowl full of food in order to not have to fill it again for a longer period of time, perhaps as much as a week. The result is that the dog has a heaping bowl of food sitting in front of them for an extended period of time. This can be troublesome for a number of reasons. One reason this is not a healthy practice is because the dog may be tempted to eat continuously, or overeat, which will in turn cause unwanted weight gain. Another reason this may not be a healthy strategy is because the food is sitting out in the open for an extended period of time, it is more exposed to dirt, dust, and any bacteria or harmful substances that may be present in the area. This can be unhealthy and possibly harmful to the dog. One way to properly control your dog’s eating is to only serve the recommended portion at one time, and then take the bowl away. This will ensure that your dog is not overeating and that their food is safe to eat.

Another strategy that could potentially help in maintaining your dog’s healthy diet is by splitting your dog’s meal into multiple servings. One possibility would be to serve half of the daily portion in the morning, and the other portion of their daily serving in the early evening. This is typically a good practice because it promotes better digestion of the dog’s food, and also allows them more time to generate energy and burn off the after affects of the food that was consumed.

When trying to maintain a healthy diet for your dog, it is important that you remember to stick to one source of food and not feed your dog all kinds of different foods. This helps them keep their digestive process on track. Treats are acceptable once in a while, but not acceptable all of the time. Excess feeding can lead to obesity in your dog regardless of what you’re feeding them. The main thing to keep in mind is that it’s important to stick to one food source and only give treats on occasion.

The moment we are conceived we have needs. The moment we are conceived we begin to develop strategies to get our needs met or cope with not having our needs met. The moment we are conceived our stories begin-the story of our life, the stories we tell ourselves, the stories we are told. I’m not writing this article and you’re not reading this article because all of our needs are met in a healthy way, using healthy strategies and our stories are all loving, compassionate, empathetic and beautiful. I’m writing this and you’re reading this because there is a fundamental disconnect between who we are and who we think we are or told we are.

If I tell you we are all beautiful, we are all equal, we are all loved and we are all loving, you will probably agree or at least mostly agree. However, do we feel it, do we embrace it, do we live it? This is perhaps our greatest challenge-to see the true nature of who we are and truly embrace it. It is possible. It is within our reach. It is the truest reality.

Yet, millions of people tell themselves stories every day, throughout the day that they are not worthy or they are not good enough, or they are not loveable and much more. Why is this? It is this way because the moment we are conceived we begin to feel and/or hear about our value, our worth, our importance. As we grow, we begin to believe stories about ourselves… stories that hurt, stories that feel good, stories that do not meet our fundamental needs and stories that do meet our fundamental needs.

If you are born into a family that showers you with unconditional love both verbally and with physical contact then your needs for love, acceptance, and closeness are going to be met. You will probably develop healthy strategies for meeting these needs like simply showing love to those around you in the same manner they modeled for you. This is an example of a healthy strategy.

If you are born into a family that withholds love then you may develop unhealthy strategies for getting your need for love met or for coping with not having your need for love met, such as doing what your parents want you to do in order to feel their love or attention or drinking to ease the pain of not having your need met. In cases like these, attention is often what is sought because it can feel like an expression of love. For example, she must love me if she gives me attention when I act a certain way. Yet, these unhealthy strategies are built upon an illusion. The illusion being that your behavior affects how the other person feels. These types of strategies can easily turn into life-long patterns of behavior with many different relationships but the lack of completely fulfilling the need for love remains elusive and out of reach and they can lead to wounds and pain. Imagine a young child never experiencing his or her need for love, acceptance, value except when he or she is sexually molested by the parent. It’s a harsh reality. It doesn’t have to be.

This same child may grow into an adult or teenager who uses sex to have his or her needs met for feeling loved. This same child may grow into an adult or teenager telling herself or himself a story that she or he is only worthy when having sex with someone. Yet the pain and wound of a lifetime of conditional love will take its toll and create many more strategies and stories around needs not being met.

The first step to leaving unhealthy strategies and stories is to acknowledge them and accept them without judgment or admonishment or blame. They simply are and they wouldn’t be if you lived a different reality. Think of it like this, if you do judge yourself or admonish yourself or blame others or yourself does it change what is? What is the natural consequence of judging or admonishing yourself? What is the natural consequence of blaming yourself or others? What is the natural consequence of simply accepting things as they are without judgment, admonishment and blaming?

The second step is to allow yourself to feel the pain and feelings surrounding the thoughts that drive the strategies and stories and let them go (I often suggest clients imagine them sent to and burning up in the Sun); i.e. I am only worthy when I have sex with them or they only believe I am worthy if I have sex with them. This step is difficult because it involves feeling the pain associated with the story and strategy and unconscious triggers. The bad news is that at first it is or can be extremely difficult depending upon your life story. The good news is it gets easier each time you do it.

The third step is to consciously choose a new thought such as I am worthy and loveable whether I have sex or not. My worth and lovability isn’t dependent upon someone else or their desires. Each time you replace an unhealthy thought or story with a healthy one you are reprogramming your unconscious triggered reaction with a conscious response. After an indeterminate amount of times, your unconscious triggered reaction will mirror your conscious response.

This process requires being conscious of our triggers. This process is a tool we should keep with us for our entire lives as there is no lack of pain in our world-to pretend there isn’t pain is to invite the pain to live within us and fester.

Remember that the stories and strategies are as different as each person. For example, a child with the same circumstances may use completely different strategies and tell themselves completely different stories such as I am not worthy because my parent has sex with me. As adults, they may withdraw and protect their feelings of not feeling loved by not putting themselves out there. They may abstain from having sex altogether and when they do have it they may experience pain and discomfort and guilt.

Life doesn’t have to be filled with unhealthy strategies and stories and unhealthy unconscious triggered reactions. There is another way. Ask yourself: do I want to live a life where I feel positive and where I feel loved, worthy, validated, like I belong, like I’m part of something? No one can do it for you… you have to take the first step.

The SuperFats supplement is an advanced fatty acids matrix developed by Nutrabolics to burn body fat. It is used as a stimulant free fat loss matrix and helps to control the appetite through lower calorie intake. It is also contains a nutrient partitioning agent and supports the internal fat burning environment.

The main tactic of the SuperFats burner stimulates the metabolic level of an individual to increase the fat burning process and also the energy level plus helping the body to develop good muscles and curbing the appetite in the process.

According to the latest research good fats in the body can create an impact on increased metabolic activity which goes against the old concept that all fats make you fat. SuperFats are a complete formula of all the good fats combined together which is grounded firmly by science and is backed by nature.

SuperFats turns out to be the best health promoting supplement that represent the latest theory of fat loss and is becoming popular because of it effectiveness and logical solution for people who want to be in trim shape.

The SuperFats supplement is considered to best the most effective lipid based burner that contains nature’s physiological fat loss agents. This supplement is easily available through online stores that are also offering a huge discount and also provide you all the relevant details and information along with the supplement so that you can understand the way the supplement works up to enhance your overall healthy condition. With all the benefits of using the supplement we should try out the products as we have nothing to loose except for the unwanted pounds.

Over lunch the other day your friend mentions that she recently began a fitness program and lost 20 pounds last month. “20 pounds!” you exclaim, “I wish I could lose 20 pounds in a month, but isn’t it unhealthy to lose more than 2 pounds a week and you lost 5 a week?” you ask.

Well, it depends. The generic answer is yes it unhealthy to lose large amounts of weight in a short period of time, but there is more to it. You see weight loss rate (amount/time) is not the same as weight loss method.

Typically over an extended period of time, say 12 months, your weight loss rate will average 2 pounds per week or less. But, this is an average of 52 weeks. So couldn’t you have a month where you lost 20 pounds, especially in the beginning, and 3 months where you only lost 4 pounds? Would this not average out to 2 pounds a week? So how is what happened in month one unhealthy and then considered healthy after 4 months? Add another 8 months of only losing 4 pounds a month to this and you will see that your average drops to almost 1 pound a week.

I think a lot of people have confused weight loss rate with weight loss method. If you are following one of these extreme diet and exercise programs, taking a fat burning pill and losing large amounts of weight, then that is unhealthy. But, if you are following sound nutrition and exercise advice and losing a lot of weight, then that is fine.

However, if you are following a proper nutrition and exercise program and the weight you are losing is muscle rather than fat, this is also bad. If this is the case you need to do one of two things, or both. 1) Increase your daily calorie intake. 2) Decrease your workouts to 3x per week. Losing muscle tissue is not the goal and a loss in muscle tissue will only decrease your metabolism making it harder for you to loss weight down the road.

Extreme low calorie diets result in muscle tissue loss and a slower metabolism, both making it harder to loss weight down the road and later in life. Follow a sound program, focus on losing body fat, and enjoy losing the pounds regardless of how fast they come off. It’s the method that determines whether or not it’s healthy, not the rate.

I guess when you’re out of shape and feeling unhappy with your general appearance its natural to want to lose weight fast. However, sometimes it’s best to curb your enthusiasm and take a safe and healthy approach. You can still lose weight fast and do it naturally:-

1) You should up your intake of fruit and vegetables and perhaps even consider going organic. Even if you hate fruit and veg, can you honestly say you have tried every variety there is? Try some different fruits each day until you find something you like. By going organic you can ensure you get the freshest of ingredients without those horrible preservatives!

2) Cut right back on alcohol, caffeinated drinks and soda. You can still have the odd little treat, but start drinking plenty of water. This will help to flush those harmful toxins out of your body. You could also try drinking green tea, it’s full of antioxidants which is bound to make you feel fresher and more energetic!

3) Cut out all processed foods. So unfortunately no more pizza and burgers. Replace these with good carbohydrates that your body needs to keep its blood sugar levels even. Try brown rice, jacket potatoes and oats. This will give you loads of energy unlike the bloated and lethargic feeling you get after eating junk food.

4) To lose weight fast, safe and naturally you will still need to consume good fats. These good fats are absolutely vital for your health and well-being and can do wonders for your appearance. You will be amazed at how vibrant your hair, nails and skin will look. Try oily fish such as herring, mackerel, salmon and sardines 2 or 3 times a week.

5) My final tip on how to lose weight fast naturally – start eating more lean protein. You will get that immediate feeling of satisfaction and no longer being hungry. Protein will also maintain and help grow your muscle mass, which is absolutely vital to burning fat. You can choose from:-

Beef, chicken without any skin, cottage cheese, eggs, fish, lentils, kidney beans, prawns, turkey and tofu.

I’m sure that’s given you many meal ideas!

At one time heart disease was considered to be a man’s disease. That is no longer the case, as heart disease has become the number one threat to women and a leading cause of death. Since practicing prevention is important in guarding our health in every respect, doesn’t it make sense to implement some strategies now, rather than waiting until you develop a problem?

Inflammation of the cells is a disorder that is frequently associated with the aging process. However because of the western lifestyle, we are seeing more problems associated with inflammation in younger women as well. It is a common denominator in all kinds of chronic conditions and in particular affects the circulatory system. You will see many health news headlines about the problems caused by inflammation and how to prevent it or clear it up if you are already experiencing the effects of it.

Here are some steps that you can implement in your daily life:

1. Begin by making an appointment with your doctor for a physical exam. It’s impossible to know what you will need to change unless you know where you are starting. When you make the appointment, tell them that you want an evaluation of any factors that may be affecting your heart or circulatory health. Be sure to take a complete list of any medications and supplements that you are taking. Also have a written list of your own health history and family history. Even if you have been seeing the same doctor for a while, don’t assume that she/he knows these things. It is important to be your own health advocate.

2. Make a point of reducing your stress, and consider this an ongoing necessary step to guarding your health and preventing heart disease. Stress is a huge factor in causing inflammation! In addition to the fact that we live in stressful times, women playing multiple roles often suffer in particular from attempting to juggle work, family, financial concerns. They are often great at taking care of others, but lousy at good self care! Put yourself on the schedule, and take time for hanging out with friends; self care such as a yoga class, a massage, reading, quiet and contemplation. Learning to meditate will be a great health benefit.

3. Exercise several times a week. If you are not exercising at all, start now. Keep it simple…no need to run a marathon (unless that appeals to you). Go for a walk, and pick up the pace as you are able to. If going to a gym motivates you, then do that. Aerobic activity that increases your heart and respiration level is what you are going for. There are added health benefits for weight training, but start with aerobics for reducing inflammation.

4. Improve your diet by getting Omega 3 fatty acids, which are ALA, EPA and DHA. You can find omega-3 pdf information online that will expand your knowledge about the important health benefits. Dr. Andrew Weil states that these omega-3 fatty acids help to support mental and physical health. In particular EPA supports heart and circulatory health.

You can get more EPA by eating dark, leafy vegetables and algae. Both EPA and DHA are also found in the fatty tissues of cold water, oily fish. Many people are concerned about ingesting contaminates such as mercury with ocean caught and even farm raised fish. If this concerns you, high quality fish oil supplements may be the answer.

According to the American Heart Association, omega-3 maintains healthy blood flow, carrying oxygen and nutrients throughout the body. Research reports show that omega-3 fish oil may benefit you by: slowing the build-up of plagues in the arteries; reducing the incidents of stroke and heart attacks; lowering your blood pressure; reducing triglycerides; reducing arrhythmia or irregular heartbeats; and lessening the chance of sudden cardiac death in people with heart disease.

Fish oil for women is a supplement that just makes sense for those who want to guard against the ravages of inflammation. As you implement these steps to improve your health and your cardiovascular system, consider this efficient and helpful addition to your daily regimen.