Healthy Restaurant Eating
Joe Serpico

Here’s food for thought….did you know the average restaurant meal has over 1,000 calories? That’s enough to blow any healthy eating plan. Fortunately, by following a few simple guidelines, you can dine out without having to sacrifice good taste and nutrition.

1. Avoid ordering an appetizer. It’s not widely known that some appetizers have more calories and fat than the main course. Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It’s not a healthy way to start your meal.

2. Say “yes” to salad. Salad is a healthy eater’s best friend. Not only will it fill you up so you’ll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.

3. Make the right entree selection. Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you’ll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you’ll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you’ll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.

4. Think about what you’re drinking with your meal. By not ordering an alcoholic beverage, you’ve saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You’ll be glad you did when you consider the calorie savings.

5. Indulge your sweet tooth wisely. Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn’t available, try a cup of coffee with skim milk to help satiate your desire for something sweet.

6. Learn to control your portions. Many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you’ll be less tempted to overindulge.

By following these steps, you can make your dining experiences not only healthy, but enjoyable. Your heart will thank you!

About the Author

Joe Serpico is webmaster at aa-fitness-guide.com. For much more information regarding exercise, health, nutrition, and fitness, visit http://www.aa-fitness-guide.com

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Healthy nutrition for children
John Gibb

When growing up, it’s important to have healthy nutrition for children. Since their bodies are in a state of constant growth, a lack of vitamins and minerals can result in poor growth processes and problems later in life. It is important for your child to eat a variety of healthy foods, balance the food they eat with regular physical activity, and choose a diet with the right nutrients.

For instance, a child’s growing body requires high levels of calcium and iron, sometimes even more than adults. Iron is crucial to a child’s development since it is used in developing strong muscles and producing blood, while calcium helps bones and teeth grow strong. These substances can be found in various foods, but it can be more helpful to get your children a supplement to help aid these needs.

Children of schooling age require around 1600 to 2400 calories per day, depending on their age and activity level. Once the growth spurt occurs, girls tend to require an additional 200 calories per day and boys need an extra 500 calories. No more than 30% of your child’s diet should come from fats. To maintain healthy nutrition for children, this can help to prevent obesity and other health problems. It is also important for your child to get a daily variety of vegetables. Requiring two to four servings of vegetables per day, children can meet these guidelines by eating such vegetables as salad greens and legumes. These vegetables contain nutrients key to a child’s development.

Children should also have 2-4 servings of fruit per day, and 6 to 11 servings of bread, cereal, rice or pasta. 2 to 3 servings of meat, beans, or nuts per day are also key to help a child develop properly. Following these steps, healthy nutrition for children can be a breeze. Just be sure to get all their daily requirements covered and your child will thank you later.

About the Author

John Gibb manages http://www.nutritional-supplement-guides.com

The site deidciated to nutrition

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Healthy Living: Simple steps to a better life
Colin McDougall

When you watch TV or read magazines you get the impression that most people spend their days as lean, mean exercise fanatics who compete in triathlons, eat tofu, and drink a gallon of rain water a day.

If you dont fit this profile, you are not alone. Consider:

Seven out of 10 American adults don’t exercise regularly, despite the proven health benefits, according to a 2002 study based on more than 68,000 interviews for the National Center for Health Statistics.

80 percent of people in the US older than 25 are overweight based on the body mass index (BMI), a national guideline computed through a combination of weight and heightaccording to a Harris Poll released in 2002.

According to the American National Center for Chronic Disease Prevention and Health Promotion (CDC), in 2000 the most common actual causes of death in the United States were tobacco (435,000), poor diet and physical inactivity (400,000), alcohol consumption (85,000).

The writing is on the wall poor diet and physical inactivity is about as dangerous as smoking.

So, why dont we exercise and eat right?

For most of us, the answer is: time. Exercise and diet take time away from our work, our families, our lives.

Some of us have tried to fit exercise into our daily routines before and maybe even stuck with a program for a while, but finally saw too little gain for the effort and time it took.

Heres the good news: a healthy lifestyle wont consume you like it might have years ago. The science of healthy living has come a long way in recent years. Consider:

Modest but regular exercise has proven to raise the bodys metabolic rate, so that you burn fat even when at rest.

New strategies of exercise and diet bring results much sooner than ever before, without drugs.

A healthy lifestyle isnt only about working out and cutting out foods you like. Its also about applying a balanced approach to all areas of your life. For example, studies show that you can lose weight by simply watching less television.

Realistic health improvement for real people

We all know we should take better care of ourselves, but modern lifestyles with hectic work schedules, commuting, and family and social responsibilities make it difficult for us to live a healthy life.

But you can begin to live a healthier life. You can start slowly and work in more healthy practices. Interestingly, even small changes can lead to big improvements over time. Begin modestly by making a commitment to starting to do something and to stay with it. As you proceed, remember to be proud of your accomplishmentsyou will be doing more than 70 percent of the population!

The doctor will see you now

Before embarking on a fitness program and making dietary changes, talk with your doctor about your plans. If you have prior health conditions, especially cardiovascular disease, your doctor may want you to avoid certain exercises. If you are on certain medications, your doctor may give you valuable information on avoiding drug interactions with certain foods such as grapefruit and with some herbal supplements.

A special word to smokers

If you smoke, you know you need to quit. Modern research links smoking to a vast array of cancers, as well as heart and cardiovascular disease. According to the American Cancer Society, smoking alone causes one-third of all cancer deaths.

The bottom lineif you are a smoker, stopping represents the single best health action you can take. Talk with your doctorthere are new treatments available.

Some basic health objectives

It can be hard to know where to start when you want to improve your health.

Here are three baseline objectives for a healthier lifestyle:

Lose weight / Eat a more balanced diet

Get more exercise

Reduce stress

Lose weight / Eat a more balanced diet

Qualified health professionals agree the keys to losing weight are to eat less, eat a more balanced diet, and to increase your exercise level. In general, reducing your intake of protein and eating more fruits and vegetables is a good start. Try and reduce your intake of saturated fats common in fried foods. Your heart will thank you.

Here are some tips:

Eat a diet that contains lots of:

Whole grains

Fruit

Vegetables

Ensure you are getting an adequate supply of:

Vitaminsa daily multi-vitamin is good protection

Calciummany men and women do not get enough calcium in their diets, putting them at risk for osteoporosis.

Watermany adults do not consume enough water each day

Reduce your consumption of:

Fat

Sugar

Salt

Processed foods

Fast food meals

Alcohol

Other Tips:

Make your own nutritious lunch and take it to work. Youll save money and feel better too.

Buy veggies for snacks, such as small washed carrots or apple slices, which you can put into re-sealable bags and take to work.

Consider diet supplements for weight loss and health

Despite our best efforts, it is hard to eat a balanced diet everyday. Consider taking one or more of the excellent vitamins and supplements available, but check with your doctor first before taking them.

Today, you can get the latest high quality vitamins and dietary supplements at low prices and without leaving your home by ordering over the Internet. Here is an excellent example of a vitamins site.

Avoid fad diets

Use common sense and follow the advice of government health authorities, university nutritionists and other well-accredited health care experts. Reliable nutrition advice is available free by contacting your local health department and talking with a nutritionist.

Be wary of the latest Fad Diets put forward by authors. Healthy eating is not rocket scienceyou need to eat a balanced diet that includes the four food groups:

Vegetablesthree or more servings per day

Whole grainsfive or more servings per day

Fruitthree of more servings per day

Legumestwo or more servings per day

This is well documented by decades of research. Sure, the fad diets may help you lose weight temporarily but at worst you could seriously damage your health and at best, you will likely gain the weight back if the diet is not sensible and sustainable.

Get more exercise

The second key to losing weight is to add more physical exercise into your lifestyle.

Exercise takes some effort and time, so it is fair to ask why you should bother. The key reasons include the following:

Weight loss

Reduced risk of heart disease and stroke

Increased energy

Increased bone strength

Maintenance of muscle mass

Reduced stress levels

Better appearance

Research continues to show that any exercise is better than none. For example, regular walking or gardening may be beneficial in reducing your risk of heart disease.

Exercise

At a minimum you should strive for at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week.

Other exercise levels will depend on your physical condition and goals. Consider a session or two with a certified personal trainer to accurately assess your current physical condition and plan an exercise regimen.

Easy ways for non-athletes to add exercise to their daily lives:

Get off the bus a stop or two early and walk to work or home.

If you drive to work, park in a new location and walk a few blocks.

Take the stairs at work. Get off the elevator a few floors down and walk up a few flights.

Ride a bicycleyou dont need a fancy bike, but you should always wear a helmet

Walkits cheap and it works! The average person can walk three to four miles an hour. This makes many short trips to the store within walking distance, saving you money on gasoline and providing a health benefit at the same time.

Try gardeningraking, weeding, and tilling will all give you exercise. If you have a small, level yard, consider a push mower. These mowers are quiet, cut the lawn beautifully, and give you exercise all at the same time.

Enlist a friend to join youhave fun together and stay motivated

Consider creating a home gym

More and more people are purchasing exercise equipment to use at home. The advantages include:

No wasted time traveling back and forth to the gym

Ability to use the equipment more often and at more convenient times

Increased chance of participation by all family members

Here are some tips in selecting equipment:

Determine what goals you want to pursuestrength training, aerobic training or cardiovascular training before you look at equipment.
Buy sturdy, quality equipment from known manufacturers.
Purchase equipment that will meet your needs now and as you improve
Buy from a reputable retailer, who has a large selection, low prices, and stands behind their products. For an excellent example for home gyms (click here) and other fitness equipment.

Reduce Stress

The good news is that by eating a healthier diet and exercising more frequently, you will have already taken two of the most important steps to helping your body fight stress.

Obviously sources of stress are a personal matter. Be alert to chronic stress you have trouble managing. This can sometimes lead to more serious conditions for both men and women, such as depression. If you feel you are having trouble coping, it is best to talk with your doctor.

If on the other hand, you have the everyday level of stress most of us face, you may want to try these stress-reducing tips:

Make time for family and friends

Avoid stressful thoughts by not listening or watching the news first thing in the morning and last thing at night

Try listening to music or practicing meditation

Take vitamins B6 and B12they are excellent for fighting the effects of stress and most adults dont get enough of these important vitamins.

How can I get started on a healthier lifestyle?

If you are not living as healthy a life as you want right now, you may be wondering how you will find the time and the resources to make changes.

The good news is you dont have to make all the changes at once, but do resolve to make some improvements. Time is always an issue, but time taken to improve your health will yield big improvements in many other areas of your life.

There has never been a better time to start, because thanks to the Internet you can purchase quality heath care products and equipment, quickly and efficiently and save money too! Heres a link to get you started with weight loss programs and healthy living.

About the Author

Colin McDougall is a successful freelance writer providing valuable advice for people seeking weight loss programs and vitamins. Visit http://www.weight-loss-and-nutritional-supplements.com and http://www.vitamins-source.com for more articles. He also offers other health and exercise related sites such as http://www.a1-hockey-equipment.com and http://www.paint-ball-gun-reviews.com. His numerous articles offer several healthy living tips.

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Healthy Hair Vitamins
Tania Jain

There a number of different specific hair vitamins and minerals
that can play a major role in helping a person have a healthy
head of hair. If a person does not have sufficient hair vitamins
then the deficiencies can lead to thinning hair or even total
baldness in the most severe cases. The fact is that the state of
a person’s hair reflects the overall condition of their body.
Extra hair vitamins are likely to be needed if a person is
generally unwell or is undernourished as their hair will show
damage too and may even stop growing.

Some of the most important hair vitamins that a person needs to
have healthy hair include B6, biotin, inositol and folic acid.
The best way to ensure that a person receives enough of these
essential hair vitamins are for them to be taken as vitamin
supplements. It is not just hair vitamins that are necessary for
healthy hair though as there are a number of minerals that are
essential, including magnesium, sulphur, silica and zinc.

The most essential hair vitamin is vitamin a but the best form
of this is to include in the diet is beta-carotene. This is
because the hair vitamin A can be toxic if consumed in large
quantities but beta-carotene has no such problems and is
converted by the body into vitamin A that can be used to promote
healthy hair. Of course, vitamin A is not just a hair vitamin,
it is also needed for a number of other functions including
normal growth of bones, skin, nails and the protective sheath
surrounding nerve fibres.

Protein is another essential hair vitamin. This is because hair
itself is essentially protein. The amount of this hair vitamin
that a person consumes in their diet can affect the hair
directly. If a lot of protein is included in a person’s diet
then this hair vitamin will lead to improved hair growth and a
far fuller head of hair. However, a person who has a diet that
is lacking in this hair vitamin will suffer from thinning hair
and slow hair growth.

Of course, it is not just hair vitamins and minerals that are
needed to ensure that a person has healthy, strong hair. There
are a number of researchers who have found that there are direct
links between the overall health of a person and the condition
of their hair. If a person is under a lot of stress or suffers
from a lack of sleep then their hair is also likely to suffer
and it is likely that their diet will not provide enough hair
vitamins to counter these effects. Hair vitamin and mineral
supplements can be the solution to weak and damaged hair.

Find information on vitamins for
hair loss.

About the author:

For vitaminsdiary.com . Your ultimate nutrition centre! Also
learn about phenylalani
ne and dont forget to visit our section of herbal remedies
at http://www.vitaminsdiary.com/herbal-remedies/

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