The benefits of healthy eating are nowadays being given more attention than ever before and there are a number of reasons for this. Poor diet is one factor in illnesses such as heart disease and hypertension which can place a drain on the economy. Although we’re constantly being counseled to stick with healthy eating habits, it is also easier than ever to rely on fast food and other convenience items that are not beneficial for us. People typically believe that healthy diets call for much work and will significantly change how they live and eat. It is possible, however, to make some minor changes that can start to make a difference to our daily eating habits.

In order to see results, it is definitely not a requirement to drastically alter your eating habits. If you desire to commit to a wholesale change, that is OK but the main thing at first is to try to make sure that you are making more healthy eating choices. As you become accustomed to the taste of these foods, you will discover that you’re eating more healthily than you used to. As you stick to your habit of eating healthier foods, you will find that you won’t want to eat the old diet.

One initial thing you can do is to pay close attention to the choices you make when you’re shopping because you probably choose a lot of items out of habit. For example, has it crossed your mind to check how much sugar and salt are in your favorite cereal? One heart-healthy alternative that can give you a positive start to your day is oatmeal. By mixing in fresh fruit, you can improve the flavor and, before you know it, you will have made a positive change to your diet.

You can make similar modifications with the oils that you use for cooking. Olive oil, for instance, contain monounsaturated fats which are known as the good fats that combat the effects of bad cholesterol. It is also a good source of Vitamin E which has many benefits and is also great for your skin. If you presently are consuming lots of fresh fruits and vegetables, you may want to think about where you’re buying them and if it’s the best source. If at all possible, try to buy organic produce that has not been sprayed with deadly chemicals. If you can locate a good local supplier of fresh fruit and vegetables, you can also consume foods that have not lost their nutrients as a result of storage or not being picked at the right time.

Thus, it should be quite obvious that it’s not at all hard to add healthy eating to your daily lifestyle.

Do you know that you could create a super heart healthful and tasty smoothie using oranges, blueberries, raspberries, and strawberries? Oranges have been found to decrease high blood pressure and cholesterol as well as possessing anti-inflammatory properties. Berries are also full of anti-oxidants which help reduce your risk of heart disease and cancer. I would suggest Vitamix blender such as Vitamix 5200 for anyone who is serious about making daily fruit smoothie for your heart health.

Tags : cooking tip, healthy cook, Healthy Eating, healthy food, recipe

1. Drink plenty of water! Water regulates body temperature and carries nutrients and waste products throughout the body. Low fat milk, 100% juice, tea (black or green) and moderate amounts of coffee sum up the healthy beverage list. As a “functional beverage” however, and training more than 1 hour, try a commercial sports drink (or a homemade sports drink: “diluted orange or cranberry juice”: cup juice per 1 cup water, & a tiny pinch of salt) to provide fluid and fuel to muscles – salt helps retain hydration, and the carbs will: fuel to allow maximal efforts right to the end of a game/training session, prevent the use of protein as a fuel source and inhibit stress hormone release linked to suppressed immune function.

2. Eat breakfast! What you eat today, fuels tomorrow’s workout. Glycogen (muscle fuel) storage today will be critical as an energy source tomorrow. Carbohydrates fuel exercise. Eat fruit, healthy muffins, bagel or toast & peanut butter, cereal, pancakes, waffles, or French toast. Add eggs, yogurt or glass of milk for protein, & add a banana or orange juice for potassium.

3. Calcium, found in milk, soy milk, yogurt, cheeses, cottage cheese, tofu, and green leafy vegetables, such as broccoli, collard greens, and kale is needed for strong bones and may protect against muscle cramps. Calcium strengthens bone density. Select 3 to 4 servings per day of calcium rich low-fat dairy products & 1-2 servings of green leafy vegetables.

4. Carbohydrates are the fuel source for muscles and the brain, and they spare muscle protein. These are the primary energy sources for all types of exercise. 55-65% (6-10+ g/kg bodyweight) of calories should come from carbohydrates: whole grain breads, cereals, and pasta; potatoes, rice, beans, fruit & vegetables. Select 9-15+ servings of carbohydrate foods (fruits, veggies & grain products) per day. At least one third of the plate should be covered with carbohydrate foods.

5. Eat fruits and vegetables for fiber, potassium, and vitamins C & A, and lots of phytochemical antioxidants. Green & black teas also have lots of antioxidant power. Select 3-5 servings of vegetables (at least 1 green leafy veg), and 3-5 servings of fruits (at least 1 citrus fruit) DAILY. Optimal health/immunity means your best sport performance & recovery from training!

6. Meat, poultry, fish, beans, eggs, tofu, dairy products and nuts are protein sources needed for muscle development & repair, sources of B vitamins, and iron. 2-3 servings are needed per day. 12-15% (1.2-1.6 g/kg bodyweight) of the day’s total calories should come from protein sources. Try eating small amounts of protein often throughout the day, as it is not stored in the body, and amino acid concentration in blood dictates the rate of muscle growth/recovery.

7. Fats and oils should be used sparingly. 20-25% of the day’s total calories should come from fat (mostly good fats!). Good fats include nuts, seeds, olive oil & other plant-based sources. Fatty fish (eg salmon) are an important source of omega-3 fats – this can be taken as a fish oil supplement to ensure consistency/reduction of heavy metals common in ocean fish. Limit the unhealthy fats found in whole fat dairy products (choose low fat varieties), fried foods, meat, poultry, hot dogs, fast food burgers & watch trans or saturated fats in snack foods (chips, cookies, pastries, muffins, fries, doughnuts, ice-cream, milkshakes).

8. Snacks can be healthy – select bagels, low fat muffins, cereal, fruit leather, energy bars, fig Newton’s, yogurt, bananas, apples, oranges, peanut butter and crackers, popcorn, raisins, carrots, & some unsalted nuts (almonds, pistachios, cashews, walnuts, peanuts). Snacks supply additional protein for muscle development, and carbohydrates for muscle fuel & maintenance of blood sugar levels. Plan ahead so you always have snacks available before & after training (keep “healthy” trail mix, energy bars, protein bars, cheese strings, raisins, apples & bananas, sport drink (Gatorade) in your school/gym bag or car).

Chris & Steve Parker are the founding members of http://www.farparker.com your complete online recreational hockey resource destination. Find out more about your favorite hockey team in our forum section, we also have the best articles, blogs and games room on the net. If you like hockey, you will love FarParker “Life is Short, Park Wisely, Play Hard

Tags : eating habits, health, health food, Healthy Diet, Healthy Eating

Any fresh juice has a profound purifying effect on our body. Fruit and vegetable juices contain many amino acids, minerals, salts, enzymes and vitamins; you just have to consume them immediately after preparation. These natural drinks are necessary as a supplement, even if you don’t follow a special diet.

Natural juices provide to the body the necessary carbohydrates and sugars. A fresh can be prepared by squeezing fruits, vegetables and herbs. The market offers a wide range of preserved fruit juices, which are pasteurized, containing ascorbic acid.

Is t possible to gain weight by consuming fresh juice? Nutritionists say it depends on what product you choose. If you opt for natural juices with a lower content of sugar, then you won’t gain weight. Even more, this will act as a real weight loss diet, because fresh juices clean the body and help you to get rid of toxins. They are also a rich source of vitamin C. You don’t have to consume a fresh juice every day, but it’s better to do it as often as possible.

The vitamins found in fresh juice increase your immunity. It’s good to drink juices with pulp, which are rich in fiber. I’m talking here about fresh juices and not about preserved drinks. You can opt for light juices, as those of apple, grapefruit or tomatoes. They contain polyphenols, a type of antioxidants that protect you from certain cancers and heart diseases. Some juices even improve the condition of those who suffer from hypertension.

Tomato juice benefits are due to the vitamins contained. A 250 ml glass of tomato juice provides to our body the required daily amount of vitamin A and C. In order to realize the importance of vitamin A, it’s enough to mention some of the complication that may occur in its absence: risk of infections, the appearance of disturbances in tooth growth, eye diseases, etc. Vitamin C is also important for the body, because it detoxifies and regenerates the body cells. An insufficient amount of vitamin C in food reduces the body resistance against infections and induces fatigue and depression.

It’s indicated to drink fresh juice immediately after exercising. Your energy will increase and the body fluid will be restored.

Carrot juice is recognized for its healing proprieties. Also, it protects the skin against daily aggressions. Therefore, to slow the aging process, make sure that your skin is perfectly hydrated and consume fresh juices and water. The nutrients contained by carrot juice are able to reduce photosensitivity, protecting the skin from the harmful action of sunlight.

Celery juice is recommended in case of slow digestion, fatigue, overwork, convalescence, adrenal insufficiency, anxiety, bladder disease, heart disease, cardio-renal edema, diabetes, kidney stones, anorexia, urinary retention, obesity, gout, fever intermittent, bronchitis and chronic cough.

Fruit juices are even more appreciated due to their special flavor. Orange juice is rich in vitamin C, helping you to fight against flu and fatigue. Besides its pleasant taste and nutrients, orange juice helps you to cure anemia and to get rid of toxins.

Apple juice is one of the best natural remedies, being a tonic of the nervous system. This drink cleans the blood and acts favorably in case of hypertension, reducing the level of cholesterol.

Grape juice has a powerful antioxidant and detoxifying effect. It also contains calcium, iron, and phosphorus.

Max Tain writes articles about the Jack Lalanne Power Juicer at Jack Lalanne Power Juicer Trial.

Tags : fresh juice, fruits and vegetables, Healthy Diet, Healthy Eating, juicing

No matter how rushed you may be, breakfast can still be a part of your day. Using breakfast foods that are easy and fast doesn’t mean they can’t deliver what your body needs to get a good start in the morning.

Breakfast foods typically have high sugar content if you purchase many of the ready made cereals that are on the market today. This isn’t necessarily a good start for you or your children and tends to let them down about mid-morning.

Gaining the right balance of nutrients and a food that’s going to support your efforts all morning can be a challenge. This is especially true if your morning is hurried, as most are. Given the morning tasks that take place every day in households with two workers and young children, getting things together for breakfast may be the last thing you think of in the morning.

It’s quite possible to make the task of getting the right level of nutrition out of every morning a very manageable endeavor. By putting forth a little pre-planning effort you can have ready many great options for healthy breakfast foods making the choice of “what’s for breakfast” an easy choice. You will no longer have to worry about whether you ate healthy or not. You simply follow your plan.

Thinking of what to eat at the last moment is where you will find yourself making the wrong choice. Many of us wouldn’t choose unhealthy foods or even to skip a meal if we had other options available to us. Making those options available is as easy as spending a few minutes on a Sunday afternoon to prepare a meal plan. You will likely be able to make the morning less stressful and consume much healthier breakfast foods if you do a little preparation.

It can be very helpful at this pre-planning time to ask the kids or other members of the family what they might like to have for breakfast. Helping them choose a healthy lifestyle is much easier taught during the low stress times on a comfortable couch with no deadlines than in the middle of chaos in the morning. After all, healthy living is a family matter.

If the kids have some input into whats going to be on their plate they are a lot more likely to eat it. If they have a hand in making those breakfast foods, they are not only more likely to eat them, but also to take some lessons in pre-planning and a good healthy breakfast that may stick with them.

The weekend, for most, is a great time to put your plan into action. Yummy muffins on Sunday morning is a delicious treat. Why not throw in an extra pan full of muffins and wrap them up in the refrigerator for a breakfast later in the week. Whole wheat pancakes store particularly well and taste great when warmed up a few days later. Taking a little extra time to double your breakfasts over the weekend or on any unhurried morning and storing those breakfast foods for a later date should provide great rewards.

Make healthy breakfast foods a priority. Do a little planning and preparing ahead of time. Avoiding the fast and easy high sugar stuff will provide a lot more lasting energy. Seek after whole grains that enter the system a lot slower helping you to maintain your energy longer. It shouldn’t take long for you to master a plan that will come naturally and help you and your family live a healthy lifestyle.

Tags : Healthy Eating

A lot of people skip breakfast. This is a really bad habit to get into, since a healthy breakfast is the best way to start off the day. Even if you are trying to cut calories or don’t have a lot of time in the morning, you should still try to fit in this important meal.

When you wake up in the morning, your body has been without a meal for many hours. It needs fuel. If you don’t take the time to get a healthy breakfast, you might just end up grabbing something full of empty calories and not at all filling, like a donut or a pastry. That will just leave you hungry for more and set you up for eating more later in the day.

People who skip breakfast tend to end up eating more later on during the day, so that they eat more overall than the people who take the time for a healthy breakfast. That means that people trying to lose weight should eat breakfast. This way you won’t feel deprived or starved when it comes time for lunch and dinner, so you won’t be as likely to overeat.

Benefits of eating a healthy breakfast include being better able to concentrate, getting more vitamins and minerals, being more productive and having lower cholesterol, among others. This really is the most important meal of the day.

The best breakfasts include whole grains, low fat protein, low fat dairy, and fruits or vegetables. You want to try to choose something that will fulfill at least two or three of these food groups.

Breakfast can be a very quick meal if you need it to be. You can even find a lot of healthy options that you can bring with you to eat on your way to your destination, or once you get there. Whole grain toast with peanut butter and an apple would be a good healthy breakfast, especially if you drink a glass of milk along with it.

Planning ahead and preparing breakfast or setting out everything you need the night before can really help people who are in a time crunch in the mornings. This way you can quickly either grab your breakfast to take with you or eat it before you leave.

Finally, breakfast doesn’t need to be what is typically considered breakfast food. You can have a slice of leftover vegetable pizza, or a turkey and cheese sandwich on wholegrain bread.

Tags : Healthy Eating