To develop a healthy eating program to maintain a healthy weight, its a good idea to do some research on health and nutrition. If youre not trying to lose weight but just want to eat well for good health, then its important to understand how your body uses food. This makes it easier for you to choose healthy food and not be tricked when less-than healthy foods call themselves natural and healthy.

A healthy eating program should offer you much more than just a good balance of protein, fat and carbohydrates. But if that balance isnt in place to start with, the plan probably isnt all that healthy. Any plan that keeps fat at about 30% or less of the diet and stresses good fats over saturated fats probably has a healthy fat balance. There should be plenty of sources of protein other than meat, like lots of fish, healthy dairy sources like yogurt, and beans.

And carbohydrates should be mostly whole grain sources like whole grain bread and oatmeal. Whole grain pastas are better than regular pastas, and basmati rice is better than regular white rice. A healthy eating program that stresses these smart choices over things like instant white rice and instant pre-packaged sweetened and flavored oatmeal is better than one that includes too many convenience items.

A healthy eating program should follow the government food pyramid pretty closely. Whole grain carbohydrates, fruits, vegetables, beans, fish, lean meat and dairy products can all be part of a very healthy diet. But there are other things to look at, no matter what kind of diet you choose to follow.

You want to make sure your healthy eating program has enough diversity so that you dont get bored, and you get all the vitamins and minerals your body needs. Baked chicken breasts, broccoli and a whole grain roll might be a healthy lunch, but no one wants to eat that several times a week. Your plan needs to include a variety of vegetables, not just one or two. There are more lean meats than chicken breasts, and many different ways to prepare these and other dishes.

Youll also want to make sure that unhealthy things arent creeping into your meals. Some diets stress that you use margarine instead of butter, for instance, because its lower fat and not full of saturated fat like butter. But margarine is mostly trans fat, a fat that even the government now agrees is worse for you than saturated fat. Its a fat that should be eliminated, or at the very least severely restricted, from our diets. A healthy eating program that allows certain commercially packaged low-fat cookies and treats might not take into account the amount of trans fats and sugar in those foods, either.

You have to be the detective and examine all the parts of the diet you want to follow. Yes, the balance of foods and nutrition is important, but dont forget to look at all the other parts of your healthy eating program.

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You and I both know that with a little self-control, exercise and eating healthy we can experience a fifteen pound weight loss fairly quickly. The real challenge comes from keeping it off permanently and staying healthy in the process. We also know it’s easier to say it than it is to do it.

What you may not know is you may have some preconceived ideas about how to do it and the fact is those ideas are false. It’s not your fault you believe them, because they have been preached for so many years, by so many people. These legends have taken on a life of their own, when in fact they need to die and be buried forever. This article will give you the true way to shed the extra fat and keep it off.

1. Legend–Skip Breakfast to lose weight: Not a good idea!
In order for you to lose weight quickly and safely you must eat breakfast. This is what will kick your metabolism into high gear for the day after resting all night. Skipping it also means your body will draw the energy from lean muscle not the excess fat.

2. Legend: Low carbohydrate diets will make it easy to keep off the weight: Partly true, but because your body needs carbohydrates for your energy and the building of muscles you may cause more damage to your overall health. In other words you could negate the good you have done with the weight loss.

3. Legend: Eating what you want when you want it as long as you exercise: Not True! Just because youre exercising to burn the calories does not mean you can go carte blanch when you eat. It’s important for you to eat the right foods such as veggies, fruits and lean meats. When you practice the right diet you will keep the weight off naturally and safely.

4. Legend: Restrict your calories to keep weight loss down: Partly true again. You and I both know that true weight loss comes when we reduce the amount of calories we eat. Calories we won’t burn! But if you reduce your calorie intake way under what you need, for your body to function properly, you are asking for trouble. It’s important for you to know how many calories your body needs to stay healthy.

There are many more legends or myths that need to be buried, but its beyond the scope of this article. Losing weight the right and healthy way doesnt take an IQ of 160 to figure it out. Nor is it difficult once you set your mind to it.

Look, let’s face it! There is only one way to lose 15 pounds and keep it off permanently. You and I both know what it is. It is a combination of self-control, eating healthy and exercise. Weight loss is not a game, for some of us; it’s a matter of life and death. Which one is it going to be for you?

Tags: Amount Of Calories, Calorie Intake, Calories, Carte Blanch, Diet, Eating Habits, energy;, Exercise, Fruits, Fruits And Vegetables, Health, Healthy Diet, Lean Meats, Lean Muscle, Legends, Lose Weight, Losing Weight, Low Carbohydrate Diets, Metabolism, Muscles, Pound Weight Loss, Preconceived Ideas, Self Control, True Way, True Weight —

Top Nutritional Tips To Support Healthy Hair Growth
Richard Mitchell

1. Eat adequate amounts of protein.

Protein is composed of the amino acids essential for the building of new cells, including hair. Five amino acids are of particular relevance to hair growth – cystine, cysteine, methionine, arginine and lysine.

Inadequate protein intake over a lengthy period can force hair into the resting phase with shedding a few months later. It is obvious then that sufficient portions of protein rich foods should form part of your daily diet. The best sources of dietary protein are lean meats, fish, poultry, eggs, dairy products, soy, nuts, grains and seeds. At least 15% of your daily calories should come from protein-rich foods.

2. Eat adequate amounts of useful carbohydrates.

Carbs are an essential source of energy and help in the growth of body tissues, including hair. They are an important source of the B vitamins that are vital to healthy hair.

It is important that you concentrate on consuming non-refined carbs rather than the sugars and white flour that are so prevalent in many over-refined carb products. You should place an emphasis on consuming vegetables, fruits, whole grains, brown rice and potatoes. It is recommended that you obtain 55-60% of your daily calories from the carbohydrates found in these foods.

3. Achieve a healthy balance of dietary fats.

Fat is used in energy production and can be found in both animal and plant foods. Your body needs sufficient levels of fat to maintain good health. That fat should be obtained from a mixture of lean animal and plant sources. Roughly 25-30% of your daily calories should come from these sources.

4. The right nutritional balance is one that suits your personal circumstances.

How much of each food group you eat depends on a host of factors including age, sex, health and level of physical activity. When choosing meals and snacks, take account of the following key principles of sound nutrition:

• Eat a variety of foods.
• Apply moderation to your consumption of junk foods.
• Choose natural and lightly processed foods as often as possible.
• Do not over cook.

5. Support a nutritious diet with a few carefully chosen supplements.

Following a nutritious diet is essential for good hair health, but on its own this may not be sufficient for a number of reasons:

• Modern farming methods may deplete the nutrient quality of food.
• High stress levels may diminish nutrients in your body.
• Dieting may affect nutrient levels.
• Aging reduces the ability of our bodies to utilize certain nutrients.
• Exercise can deplete some nutrients.

It may be sufficient to supplement with a well-balanced multi-vitamin / mineral product but a number of products are available that specifically cater for the requirements of healthy hair.

You can learn more about these products by visiting the site listed below.

Richard Mitchell is the creator of the www.myhairlossadvisor.com website that provides information and guidance to those suffering from premature hair loss.

richard@myhairlossadvisor.com

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Healthy Eating Redefined
Alan H. Wayler, PhD

New Year’s resolutions aside, most of us find making and
sticking to the resolve to eat healthier a bit of a challenge,
to say the least. And that’s even though study after study shows
that people who eat healthier have a greater chance of living
longer, better lives. For example, a study published last year
of over 42,000 women suggested that women who ate closest to the
recommended number of servings of fruits, vegetables, whole
grains, low-fat dairy and lean meats and poultry definitely
lived longer.

So what’s the problem with eating healthier? Many times, it’s
all in how we define it.

Positive or Negative?

When we say the words ‘healthy
eating,’ what’s the first thing that comes to your mind? Is
it a positive thought, such as “I feel better” or “It energizes
me”? Or is it something negative, such as “boring,”
“inconvenient” or “small portions”?

If you’re like the majority of women who come to Green Mountain,
the list of negative reactions is much longer than the list of
positive reactions. While we all recognize the positive benefits
of healthy eating, it’s our negative feelings about it that end
up creating obstacles to our doing it on a regular basis. We
often feel that healthy eating
recipes don’t taste good, and we have pictures of ourselves
spending hours in the kitchen chopping vegetables.

Certainly, if that’s your vision, it’s easy to see why healthy
eating doesn’t particularly appeal. But take a moment to think
about why you choose the foods you do when you make an attempt
to eat healthy. We frequently choose foods that are lowest in
fat, sugar, salt, calories…and therefore, taste and
convenience. Why? Because we’re not seeking to eat healthy as
much as we are trying to lose weight.

Changing the Definition

The trouble is, many of us have perceptions of healthy eating
that are defined by diets. The diets that have “educated” us
about healthy eating, or our own desire to take weight off fast,
have led us to equate healthy eating with consuming the minimum
number of calories we can get by with. And that often leaves us
unsatisfied, or facing a great deal of difficulty in feeding
ourselves when we’re not in our kitchens preparing our own
meals.

The solution? Embrace the notion that he
althy eating does include higher-fat, higher-sugar,
higher-calorie foods if you like them. Within the context of an
overall eating plan that features lower-fat, lower-sugar,
lower-calorie foods the majority of the time, a few chocolate
chip cookies or small bag of potato chips can be just the thing
you need to make healthy eating work for you, for both weight
loss and good health.

So start today. Resolve to eat healthy. But remember, it doesn’t
matter how healthy a food is — if it doesn’t taste good, you’re
not likely to continue eating it. Eat balanced meals and snacks
that include your favorite foods. And think broadly about what
your favorite foods are. Many of us love carrot sticks and
chocolate chip cookies. Maybe not at the same time, but over the
course of a day, it’s easy to fit both in.

Here’s to a long, healthy life…enjoying eating in a way that
truly feels great!

For 35 years, Green Mountain at Fox Run has developed and
refined a life-changing program exclusively for women seeking
permanent strategies for healthy weight
loss and health. Based on a combination of proven science
and what works in the real world, our innovative non-diet
lifestyle program offers an integrated curriculum of practical,
liveable techniques that helps women take charge of their
eating, their bodies and their health. Our approach is not
focused on just losing weight but on how to keep it off for a
lifetime. Our participants’ long-term weight loss results are
among the highest of any program, as documented in peer-reviewed
scientific literature. Learn more about our Healthy Weight Loss
Spa – Fitness and Weight Loss Retreat.

About the author:

Alan H. Wayler, PhD is executive director of Green Mountain at
Fox Run, a women’s weight loss
program and healthy eating program since 1973. The program
provides an integrative health lifestyle approach for achieving
long-term weight and health management for women. He is also
co-author of a healthy
weight loss blog.

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