Recommended Vegetables and Fruits for Diabetes

For a diabetic patient the choice of food which can be eaten is limited. Fruits and vegetables form a great part of a patient's diet and the good news is that almost all vegetables and most fruits are recommended for diabetes.

Recommended vegetables for diabetes: A diabetic patient can eat almost all vegetables. Vegetables are a power house of nutrients, low in fat content and rich in fiber. Onions and garlic are very good as they reduce the levels of glucose in the blood. Bitter gourd contains hypoglycemic agents and is yet another recommended vegetable for diabetes as it reduces the levels of sugar both in the blood and urine of the patient.

\"diet Foods\"

Vegetables like carrots, tomatoes, and spinach are a rich source of caroteniods which lower the odds of a person becoming diabetic. Vegetables like cabbage, peppers, chilies, celery, lettuce, broccoli, green beans are some of the recommended vegetables for diabetes. A diabetic patient can snack on raw vegetables like carrot sticks and have a salad. Vegetables should be eaten either raw, steamed or be preferably cooked in olive oil.

Recommended fruits for diabetes: The best fruits recommended for diabetes are berries as they are low in carbohydrates, and very high in fiber and antioxidants, the preferred varieties being raspberries, blackberries and strawberries. Apples, citrus fruits and stone fruits like peaches, apricots and nectarine are also highly recommended fruits for diabetes.

Apples should be preferably eaten with the skin as the skin is high in fiber. While avocado reduces cholesterol and is a rich source of magnesium and potassium, fresh figs are a source of essential minerals as also a store house of calcium, potassium and iron. Grape fruit is yet another recommended fruit for diabetes as it not only burns fat but also regulates glucose levels in the body.

A diet rich in the above mentioned recommended vegetables and fruits for diabetes will help the diabetic patient to maintain blood sugar levels in the body.

Recommended Vegetables and Fruits for Diabetes

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The Glycemic Index of Foods and Diabetes

Glycemic Index (GI) is how foods containing carbohydrates raise your blood glucose. High glycemic index foods raise your blood glucose more than foods with a low glycolic index. If you are planning a diabetic meal plan then it is an effective tool to use in selecting foods. There are online diabetic meal plans that are available for free that are invaluable.

What actually makes a food raise your blood glucose level? Usually the more processed the food the high the glycemic index, such as potato chips vs. a baked sweet potato or white rice vs. wild rice.

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What are some low GI foods that you can eat?

- Non-starchy vegetables, most fruit, whole grain breads, some cereals, and dried beans and legumes.

What are some of the medium GI foods?

- Whole wheat, quick oats, brown and wild rice

What are some high GI foods to avoid?

- White bread and bagels

- Popcorn

- White rice

- Bran flakes

- Macaroni and cheese in the mix

Can you use the glycemic index of foods vs. counting carbohydrates? Some experts think that this would be an effective tool and you could avoid counting carbohydrates, but most lean toward carbohydrate counting. Familiarize yourself with the tools used to create meal plans for diabetes.

There are diets from 1500 to 2800 calories depending on height, weight and activity level. Meal planning can seem overwhelming, but there is help online. Investigate this free online meal plan that will give you the hard facts that you need to control your diabetes. You have waited long enough, seek expert advice today.

The Glycemic Index of Foods and Diabetes

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Easy Ways to Lose Weight by Knowing Foods That Speed Up Metabolism - The BEST Solution

Looking for some easy ways to lose weight and the foods that speed metabolism?

Does the sound of gym make you lazy to start losing weight?

\"lose Weight\"

If only you know some easy ways to lose weight and know the foods that speed metabolism, you will be able to reduce your waistline effectively and easily.

I know how it feels to be overweight because I used to be overweight as well. I just wanted to lose some weight so that I could be more attractive. But the more I tried, the harder it gets. If only I know the foods that speed metabolism, I will not need to exercise at the gym to burn a lot of calories.

Eventually, I did manage to lose my weight without going to the gym or even do any joggings. With this success, I decided to share some easy ways to lose weight together with the foods that speed metabolism.

What I am about to share will change your life forever if you do it properly. It has worked for my friends, none of them failed. That is why I am sure it could work for you as well.

First step to aid the easy ways to lose weight:

  • Do not eat 3 hours before bedtime

  • Drink 6 to 8 glasses to hydrate the body. Weight loss highly depends on how the body eliminates body waste, so keep it hydrated.

The easy ways to lose weight with simple exercise:

  • Do least 30 minutes of brisk walking five times a week, no jogging. Also, brisk walking has both health and psychological benefits. So it is worthwhile.

  • Do walk in the park or around your neighborhood to get some exercise once in a while

  • Alternatively, you can also ride a bike around your neighborhood

Now for the foods that speed metabolism:

  • Hot water -- drink hot water instead of cold water in the morning to increase the speed of your metabolism and burn more calories!

  • Green Tea -- Study have shown that green tea helps to speed up metabolism

  • Add some spice in your food - chili is one of the foods that speed metabolism, the milder, the better it is.

  • Raspberries -- This berry has also been proven to lose weight. It will also help to make you feel full

  • Resveratrol -- This is the best supplement to speed up your metabolism, and it is one of the easy ways to lose weight

Easy Ways to Lose Weight by Knowing Foods That Speed Up Metabolism - The BEST Solution

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Low Residue Diet - Foods For a Low Fiber, Low Residue Diet Menu Plan

Often you feel that you are literally going to explode or simply cannot do anything, but lie down due to the pain you feel in the abdominal area. Instead of relying on medications, which is not the best solution in many cases, you can try the low residue diet. It is simple to keep and it is very effective for sufferers from gastrointestinal tract problems.

The main purpose of this diet is to reduce the number all undigested nutrients that remain in the body after food intake. By decreasing this quantity the number and amount of stools is reduced. One example of a nutrient that cannot be fully digested is fiber. It is often recommended since it aids bowel movements and the reduction of cholesterol in the body, but in fact in the majority of cases of people suffering from a certain medical condition associated with a gastrointestinal problem fiber should be excluded from the diet almost completely. Unfortunately, poor digestion and problems with the bowel are common today given the sedentary lifestyle we have and the unhealthy food we eat, but the low residue diet can help for the fixing of the problem.

\"diet Foods\"

In fact, this nutritional plan is recommended by the majority of medical specialist treating their patients for gastrointestinal diseases and often after surgical interventions. By adopting the low residue diet you will get effective relief from the symptoms that are torturing you and interfering with your daily life. In case the medical treatment you are receiving cannot provide for your permanent cure, it is best to adopt the diet every time you start experiencing the problem. The different types of digestive diseases are usually very hard to get rid of permanently so you need to create a dietary plan that you can use every time the problem flares up. It is also a good idea to keep the necessary products at home all the time.

You will be surprised to find that the low residue diet contains quite delicious foods and that it also excludes some of the healthiest ones. The breads, cereals and pasta that do not contain any fiber have to replace the whole grain ones. The fruit and vegetables as well as the nuts should be completely excluded. The milk and natural yogurt as well as the tender poultry, fish and meat are in. Your nutritional plan should also include eggs and white rice. You can drink fruit juices, but only the ones without pulp. It is essential for you to get standard food portions and to keep the most beneficial time of menu schedule with three main meals and two snacks in between them during the day.

Do not hesitate to try the low residue diet every time you have a digestive problem and you will definitely get the relief that you desire. The foods it includes are tasty and you can come up with a variety of great recipes for cooking them that are healthy in a number of ways. You are guaranteed to feel better and enjoy your meals fully.

Low Residue Diet - Foods For a Low Fiber, Low Residue Diet Menu Plan

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1000 Calorie Diet Plan Thats Simple Yet Powerful!

Ok we are about go over a simple 1000 calorie diet plan that can have you losing weight at a natural steady rate. Its important that you lose weight at a steady rate otherwise you will just gain the weight back in the future.

Ok lets get started shall we? If you follow this simple little plan you should see some gradual weight loss.

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You want to eat 300 calories here! This will be one of your biggest meals because it raises your metabolism early in the day to aid even more fat burning. I suggest you eat a bowl of Quaker Oatmeal here along with some apple juice and a fruit of your choice. Oatmeal is full of fiber and actually makes you feel full because of its abundance of fiber.


Eat Around 300 calories here also. You shoul choose a lean meat thats around 120-150 calories like a piece of Salmon or lean chicken. Now add some green beans and another fruit. This should set you right at 300 calories. You can even mix things up and get something like a lean cuisine meal which are low in calories.

Mid Afternoon:

So you already have eaten 600 of the 1000 calorie diet plan calories allowed. This meal you want to eat around 200 calories. I suggest a nice decent sized sandwich for this meal because you need some carbs in your diet like bread.


I suggest you keep your dinner around 200-300 calories. Dont worry about how late you eat as long as its not past 9 pm at night. Eating a small meal late can actually help to raise your metabolism before bedtime. But if you eat too long you run into risking weight gain due to your metabolism naturally slowing down at night. But you should eat something in the range of 200-300 calories here such as a low calorie frozen diet meal. You could also eat some pasta here but I do not recommend it because you already got enough of your carbs in with your bread.

Basically dont feel bad if you slip up and eat say a cookie during one meal as long as you keep the calorie intake at 1000-1100 per day. Ihope this 1000 calorie diet plan has helped you see how easy it can be to lose weight. Follow this little program and you will see weight loss within a week. Its really not that hard either, good luck!

1000 Calorie Diet Plan Thats Simple Yet Powerful!

Corey is a self proclaimed Weight Loss Expert. You can see more weight loss diets as well as get a free weight loss ebook at and see something even better than this 1000 Calorie Diet Plan []

Best Fresh Salsa Recipe

Here is the best salsa recipe I have ever made.

My family does not even like regular jar or store bought salsa anymore. I use to make salsa and cook the ingredients on the stove but once was in a hurry and just used everything straight from the garden, after a little washing. The result was a flavor burst in my mouth with all the wonderful flavors that were not toned down by cooking them away.

\"healthy Recipes\"

Hope you enjoy and give me your comments.

8 tomatoes

3 green peppers

4 jalapeno peppers (you can remove some or add some depending on your taste)

1 small onion

Garlic cloves or minced garlic


Olive Oil


Lemon or lime juice

Cut off the tops of the green peppers and remove seeds. Cut off the tops of the jalapenos but do not remove seeds. Cut the outer skin off the onion and cut in four sections.

Place these items in a food processor and run until everything is small. I usually do not leave big chunks of the jalapeno as small chopped bits blend better and give flavor throughout the salsa.

Drop in 1 teaspoon on minced garlic. You can use the stuff out of the jar from the store or put in 2 whole cloves.

Wash the tomatoes and cut off the tops and cut them in half our fourths and put them in the food processor on top of the already chopped up peppers and onions.

Process these until the tomatoes are well chopped. Open the food process and remove the container and put a strainer in your sink and pour the mixture from the processor into the strainer and let strain all the excess liquid from the tomatoes. I usually use my well washed hand in their to stir up the salsa and speed up the process but you can use a big spoon. When Most of the excess liquid is gone dump the strainer mixture into a bowl or container.

Add 1 teaspoon salt, 1 tablespoon dried parsley, 3 to 4 tablespoons lemon or lime juice. I prefer lime juice but once ran out and used lemon juice and it worked just as well. I use the bottled juice but it you have fresh it would be even better. Add 2 tablespoons of extra virgin olive oil.

Stir everything together with a spoon and quickly get out your chips and get some because as soon as your family knows you have homemade salsa made it will not be around for very long.

Best Fresh Salsa Recipe

Lesa Bolt is a contributor to fresh salsa recipes []

Can You Eat Popcorn With Diabetes?

Everyone needs to worry about their health, and your diet is a really big part of your overall health. However, for those who are diagnosed with Diabetes their diets are truly essential to maintaining their health. Having a healthy and balanced diet can help keep your blood sugar in check and under control. Without that, your health and well-being can actually spiral out of control.

Now of course that makes logical sense, but once one receives that diagnosis the difficult part is not the logic. The difficult adjustment is actually determining what you can and cannot eat if you are suffering from Diabetes. You will have tons of questions going through your head like, can you eat popcorn with Diabetes? Candy? Cheese? Bread? There is not a real hard and fast rule, but there is some basic education that you will want to make sure that you have.

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Carbohydrates are a big part of our diets, and are not necessarily bad by definition. However, you must note that there are simple and complex carbohydrates. When putting together your diet, you will want to be sure that it is one that has a higher component of complex carbohydrates as opposed to the simple carbs that are so prevalent in our food choices today. Simple carbs are basically sugar, and diets that are full of these sugars are exactly the type of diets that can lead to type 2 Diabetes. However, complex carbohydrates are a good choice to add to your diet because they are more difficult to digest. Therefore, your body has to work harder to process them, and that will give you a longer lasting energy source.

Your diet should also be rich in lean proteins. Lean proteins are a great source of energy for your body. This type of fuel encourages your metabolism to burn at a faster rate, and can actually help you to build muscle mass and to burn fat.

You will also want to make sure that you are keeping your diet full of fruits and vegetables. These will give you the nutrients that your body needs to stay balanced and healthy. Additionally, foods like this are great "filler foods" which help you to feel more full so that you do not feel tempted to indulge in high glucose foods that will hinder your health.

Discovering what type of diet will work for you is always a constantly changing challenge. However, when you are dealing with the added complication of Diabetes you are faced with those basic and human questions like can you eat popcorn with Diabetes? Well, the truth is that yes you can. Your diet can include those favorite foods that you have. The key is to indulge in those with moderation within a diet that is rich in the healthful nutrients that your body needs. If you can do this, then you are sure to be able to get a good handle on managing your Diabetes without sacrificing your happiness or health.

Can You Eat Popcorn With Diabetes?

Eat excellent food with a great Type 2 Diabetes Diet. Here is a List Of Foods For Type 2 Diabetes.

20 Ways to Lose Weight

1. Take it one step at a time

Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

\"lose Weight\"

2. Find a friend

It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.

3. Use weights

Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).

4. Eat fewer carbs

Don't eat as much bread and pasta and you will see a difference.

5. Set a goal

Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will weigh 150 lbs or less'. Put it somewhere you will see it daily.

6. Give up soda

If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop

completely, cut back at first and drink water instead.

7. Grill or boil

Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.

8. Don't buy junk food

When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge.

9. Eat breakfast

Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and

not only will you avoid those added calories but you will sleep better.

10. Give yourself a treat

When you tell yourself that you can't have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won't feel you are missing out.

11. Use smaller plates

Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water

Drink water when you are feeling hungry and you will get that 'full' feeling.

13. Don't eat everything on your plate

Many times we eat just because it's there. Pay attention to when you have had enough.

14. Eat five or six meals a day

Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions

Write your workout sessions in your journal or planner.

16. Stay away from fad diets

Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more)

just as fast. It takes time to put it on and time to take it off.

17. Do several workouts a day

While you are watching TV do crunches and leg lifts.

18. Measure your food

If you decide to have junk food for a snack - be sure to measure and control what you eat.

19. Keep pre-cut vegetables

...and ward off those cravings.

20. Create Good Habits

It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.

20 Ways to Lose Weight

Sheila Dicks is a wardrobe and image consultant who teaches women how to look slimmer by dressing to suit their body type. Visit her at to download a copy of her e-book Image Makeovers and get How to Build a Wardrobe free.

How To Lose 20 Pounds In 1 Month - Diet

Here's how to lose 20 pounds in 1 month on a specialized diet. If you're willing to listen and take action, then this diet is about the best chance you have at losing 20 pounds in 1 month.

Diet to Lose 20 Pounds in a Month

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1. Eat 3 apples a day

Apples fill you up and give you 5 grams of fiber in each of them. They're just about the perfect snack between meals to keep you from getting hungry.

2. Eat eggs and black beans for breakfast

Eggs and black beans are both high in protein... and black beans are also high in fiber. One can contains 25 grams of fiber. So eat 1/2 of a can at breakfast with 3-4 scrambled eggs. Start the day out right so you don't play calorie catch-up the rest of the day with convenient junk foods.

3. Snack on red grapes all day

This gives you sugar, without the sugar being from processed foods.

4. At least 4 times a day, drink a protein shake that contains at least 25 grams of protein.

So with 4 protein shakes as well as the eggs and black beans at breakfast, you're eating/drinking calories often, especially protein calories. You're also eating a bunch of apples and grapes that have natural sugars in them.

5. Drink more water

You could probably lose 5 of the 20 pounds in a month just by drinking more water. The reason... the more water you drink, the less water your body retains. So drink a lot of water and your body will release the retained water it was carrying for emergencies.

How to lose 20 pounds in 1 month is hard, but following this diet gives you the best shot at losing all that weight in a safe manner.

How To Lose 20 Pounds In 1 Month - Diet

If you're sick and tired of getting the same old boring and tired weight loss advice on how to lose 10-20 pounds... you know, like "Eat more fruits and vegetables, do crunches, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

First, click to get your free 19-page report "How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success". This will give you a jumpstart on how to lose 10 pounds fast.

Second... after you get the free report, you'll be sent inside my website for even more unique and little known weight loss tips, tricks, techniques, and tactics. These unconventional tricks are a "shortcut" way on how to lose 20 pounds in a month... no mention of eating carrots or celery. I promise.

Third, with my advice, you won't starve, have to go to the gym ever, or basically do anything that is a hassle for your busy life. Listen, I understand you want to lose 20 pounds without changing much in your diet or exercise plans... I get it. I have this completely covered. I've worked with over 3,700 clients. I know a 1 size fits all plan doesn't work. So I've come up with lots of "tricks" to personalize weight loss specifically for you and your lifestyle.

Fourth... there is no fourth. Just enjoy the free report and my website. If you don't lose 10 pounds with just my free information... I'd be amazingly surprised!

Top Nutritional Tips To Support Healthy Hair Growth

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.

\"meal Diet\"

Top Nutritional Tips To Support Healthy Hair Growth

Richard Mitchell is the creator of the website that provides information and guidance to those suffering from premature hair loss. Please go to Hair Loss Nutrition to find out more about the issues covered in this article.

Diet - Foods to Avoid When On Any Diet!

Today, there are several diets publicized in books and on the internet, it is difficult to choose. Here we are not going to look at foods to eat but foods to avoid on any diet.

A common sense way to understand which diet is best is to see which one fits your own personal choices for life-style and natural (we stress the word, "natural" not synthetic) tastes.

\"diet Foods\"

We all have our likes and dislikes...many of which from a child passes with us all our lives.

Today's commercial world, and international food and beverage business is about as responsible for the obesity problem as the tobacco company's are for lung cancer. When you are on a diet, or if you wish to be your ideal weight, you must avoid the general choices below.

oAny "processed" food. ANY...this means food that has been treated in an industrial way. These foods contain additives and chemicals that disturb your natural processes of digestion and elimination. In this category, you can think of any food from a can, or one that can stay on a supermarket shelf more than one month.

oAny and all fast foods. These are perhaps the worst offenders, as they somehow taste great when you are hungry, you eat them quickly, and they contain all the ingredients you don't need or your body wants; such as transfats, incorrect food combinations (cola drinks with proteins and carbohydrates), and an excess of calories.

An average fast food meal is about 1,000 or more calories. It is often more, and leaves you hungry in about 2 hours.

oAny "deep-fried" foods. This includes the famous potato, but can also include fried meats (such as fried chicken), and some sweets, such as the donut or many oriental-type sweets. These kill your diet, raise insulin levels in the blood, and there is no way to lose weight.

oAll polysaturated and animal fat. We do not say to you to eliminate fat, just eat the correct ones. These are found in fish, some vegetables and some dairy products (where omega-3 oils have been incorporated to the dairy animal's feed).

oWhite Flour. There is nothing in it good for you, nothing. Whole wheat or other whole grains are another story. Eat them as you wish, but NO white flour.

It is a dead food itself, and only causes unbalances in your digestive system. White flour was invented as it does not spoil, where whole grains do. The bugs know which is best to eat. They eat the whole grains and not bleached processed white flour.

oWhite Sugar. As its carbohydrate cousin above, white sugar also has very little or no nutritional value.

There are so many healthy alternatives to it, and although sweet, these natural sugars are easily digested in your system as they are natural as you are natural.

oMayonnaise and its Derivates. Although very tasty, and makes the food you eat it with so as well, the mayonnaise is heavily processed, usually with the cheapest oils, mostly transfatty ones, and full of preservatives.

Also mayonnaise is made from eggs, and commercially treated to withstand the age process on the supermarket shelf. It will not help you diet, and in fact, it is not good for you at all. If you make it yourself however, and eat it sparingly, that is another matter.

o Caffeinated Drinks. This includes coffee, dark tea, the cola drinks, chocolate, and the new power drinks that are appearing in nightclubs, supermarkets and gyms.

The caffeine (or similar chemical found in tea and chocolate) disturbs your metabolism, and will prevent the natural slimming process when you are dieting.

There are many other foods to both avoid and enjoy, but the above list is generally agreed to by most dieticians.

When you are NOT dieting, you can certainly eat these foods, but it is advised to do so sparingly as to remember you had dieted, lost weight, and now, why gain it back.

Diet - Foods to Avoid When On Any Diet!

More FREE Diet and nutrition advice

For more articles features and downloads on http://diet and nutrition/ as well as much more to help you live a happier healthier life please visit:

Healthy Dieting: Eat 5 Meals a Day and Lose Weight!

A lot of fad diets rely on depriving the body of food, but if you look at creatures in nature you will see that you need to eat regularly for healthy dieting.

While you need to eat regularly you need to know about portion size in relation to your body for healthy dieting and this is relationship is explained below.

\"meal Diet\"

Understand the concepts of regular eating and portion control and you can enjoy healthy dieting, lose weight and never feel hungry.

Let's look at these concepts in more detail.

3 meals a day is a man made concept

If you look at healthy eating three meals a day (or less on many diets) is not ideal, you should be eating five meals a day.

Some simple examples from nature will illustrate this point.

Bears are creatures that eat huge meals infrequently to sustain them. They carry a lot of body fat to feed them over time i.e they are binge eaters.

If you look at animals such as dear, elk and horses they graze and have similar proportion of body fat to humans.

These animals are eating every few hours, our ancient ancestors did and you should to for healthy dieting.

There are reasons why you should, that are linked to our body and how it functions.

By eating frequently you achieve the following:

1. Eating frequently prevents hunger pangs and curbs over eating.

2. Eating more often keeps your metabolism working quickly so you burn calories more efficiently.

3. Food is also absorbed more efficiently and quickly when we eat regularly.

In affect you will feel healthier and have more energy as you will be using your metabolism as nature intended.

This is what healthy dieting is all about:

Creating the ultimate conditions to burn fat, in the most efficient way and never feeling hungry.

OK I can eat 5 meals a day how much can I eat?

Here you need to know about portion control.

Eating five times a day means you can eat enough to satisfy you, but its important to know how much you can eat in relation to your body size and there is a very easy way of doing this.

You can count calories, but let's be frank who has the time or inclination to do this?

The trick is to use your hand.

A portion should be the size of your fist or the size of your palm.

Want a baked potato?

Get one the size of your fist

Want some fish?

Get a portion the size of your palm

Eat naturally for healthy dieting

Now you need to eat quality fat carbohydrate and protein.

The trick here is to eat "naturally from the earth" and avoid additives and sugar.

For example, a meal should contain the three groups how about Salmon, brown rice and veagatbles? Or maybe a baked potato Turkey and vegetables?

Follow the above and you can eat 5 meals a day.

If you are in a hurry make your other two meals up before hand, some nice tasty salads (go easy on the dressing) some rice and fish.

Other healthy dieting tricks

Make sure you eat breakfast (the most important meal of the day) and get as much fibre as you can, as a lot of it is not absorbed and passes through the body. It also makes you feel full and has generally less calories than other foods.

The other trick is to drink lots of water ice cold. Many hunger pangs are simply thirst pangs, so get plenty of water by drinking it ice cold.

Your body has to heat it to body temperature and you will burn 400 calories a week!

Now you have done the above you will feel healthy and control your weight as nature intended.

Don't forget a bit of exercise and by this we don't mean hours in the gym. Simply do some brisk walking don't take the lift try and walk up the stairs etc

Add in some swimming or cycling twice a week, its not to hard and remember, we were not born to just sit around were active beings.

Healthy dieting made simple

The above diet tips will help you burn fat efficiently, eat as your supposed to, feel healthier and fitter which is what healthy dieting is all about.

Simply think about how we evolved through time and you will see the logic of the above.

Healthy Dieting: Eat 5 Meals a Day and Lose Weight!

Healthy dieting

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5 Minute Office Workout

The creator of this workout program is Bob Harper, who was a trainer for the TV Show, "The Biggest Loser". He teamed up with MSN to come up with this free, online program for exercise to help the office worker that sits behind the desk for 8 hours and the most exercise he gets is from the car to the house or to work. By doing exercises at your desk, or while sitting in your chair, he instructs you how to tighten target areas, while you are sitting or standing in your office, and eating healthy, by watching what you bring for lunch each day.

The Lunchbox:

The website offers a virtual "lunchbox", where you can put different items in there and it will tell you the calorie count, carb count and other nutrition counts. The descriptions are fairly basic so it may list "chicken sandwich" but not give the count if you heap it with cheese, lettuce, and tomato, for example. It is a helpful guide, as some people don't realize the calorie count in potato chips versus celery sticks, and the premise is that eating one healthy, low calorie meal per day, will show a difference over time, in addition to the easy, in office workout program. It makes it fun to try different combos, and you can add and subtract items from your "lunchbox", to see the different calorie counts.


At Least it's free:

There is no cost for the online program, and can give you many ideas for packing a healthy lunch, instead of eating out. The exercises are shown on video by Bob Harper, so that you can see how they are done. The downside is that some workdays may not allow time for the workouts, and the menu nutrition counts are basic and don't allow for some of the extras that people tend to put in their meals, and the extras are where the wasted calories are often hidden.


There are 22, 5- minute videos, done with employees in surprise visits by Bob to their offices, to prove how anyone can master them. It makes it entertaining, and they are targeted to different areas and some are done sitting, some standing. Because so many office workers have a fairly sedentary lifestyle, it gives a metabolism boost, and helps burn a few more calories than normal. It helps to have office participation as support, but can be done individually without anybody else in the office knowing, as well.

In Conclusion:

This is a free, (you have to create an account), minimal life impact weight loss, workout program, that can be fit into any lifestyle, by curbing calories in one meal a day at work. Of course, it helps to eat sensibly the other meals to make it a healthy lifestyle. By working out while at the job, it is a sort of multi-tasking program that can break up your day and boost your metabolism at that mid-afternoon lull. Of course, if you have space to walk at your workplace after lunch, it helps accelerate the workout program and weight loss.

5 Minute Office Workout

Find more Bob Harper diets and more information on the 5 Minute Office Workout at

Kid's Cupcake Recipes

Cup cakes are a favorite treat for kids of all ages. Cupcakes can be decorated for all seasons and reasons. These are quick, easy cup cake recipe that kids can prepare with the help of an adult.

These cupcakes could always be made starting with a boxed cake mix. But where is the fun in that? With these recipes, you and the kids start from scratch and create memories as well as some delicious mouth watering treats.

\"healthy Recipes\"

Lemon Cupcake Recipe


  • 3½ oz. softened butter
  • 3½ oz. softened cream cheese
  • 2 tsp. finely grated lemon rind
  • 2/3-cup superfine sugar
  • 2 eggs
  • ½ cup all-purpose (plain) flour
  • 1/3 cup self-raising flour


1. Pre-heat oven to 325F

2. Line a 12-cup muffin pan, with cupcake papers

3. Beat the butter, cheese, lemon rind, sugar and eggs until smooth and creamy

4. Sift the flours together

5. Add the flour gradually to the cheese mixture

6. Beat on a low speed, until just combined

7. Divide the mixture evenly between the 12 muffin tins

8. Bake for 25 minutes until firm to touch

9. Allow to cool for a few minutes and then transfer to a wire rack

Yields: 12 cupcakes

Frost with purchased lemon frosting. Enjoy

Basic Vanilla CupCake Recipe


  • *5 oz. Butter - softened
  • *5 oz. superfine sugar
  • *6 oz. self-raising flour
  • *3 eggs
  • *1 tsp. vanilla extract


1. Preheat the oven to 350F

2. Line a 12-cupcake pan, with cup cake papers

3. Crack the eggs into a cup and beat lightly with a fork

4. Place all the ingredients in a large bowl

5. Beat with an electric mixer for 2 minutes, until light and creamy

6. Divide the mixture in the muffin pan

7. Bake for 18-20 minutes until risen and firm to touch

8. Allow to cool for a few minutes and then transfer to a wire rack

9. Allow to cool fully before applying the frosting

Yields: 12 cupcakes

Frost with purchased vanilla frosting. Enjoy

Kid's Cupcake Recipes


Do you need Kid-Friendly Recipes? Christine Steendahl - "The Menu Mom" invites you to visit Kid Approved Meals to pick up your personal 13 week breakfast and lunch menu designed just for children!

Free Diet Meal Plans - Free Calorie Shifting Diet Meal Plans

If you are looking for free diet meal plans for Calorie Shifting diet, then you have found the right place. In this article, I'll be telling you what is Calorie Shifting all about and after that I'll give you a sample menu of this diet.

Firstly, what is Calorie Shifting? Calorie Shifting is a diet plan that combines the idea of consuming low calorie to lose weight and boosting your metabolism. If you have been dieting on a low calorie diet before, you will know that after some time, your metabolism will start falling, you will feel lethargic and you starts to lose less weight. This special diet helps to avoid all these problems.

\"diet Meal\"

The Calorie Shifting diet eliminated all these problem by requiring you to alternate your caloric intake everyday. Sometimes, you will be eating high calorie food and exceed your daily requirement, and sometimes you will be eating very low calorie food. By doing so, your body will still be receiving "I'm getting enough calorie" signal, thus will not lower your metabolism. By doing so, you'll be able to lose weight on an averagely low calorie diet without facing the problem of low metabolism, thus, allowing you to lose weight more efficiently and achieve longer result.

So, I have introduced you the diet plan. And below is one of the example of the free diet meal plans. The calorie need is based on an average adult (2000 calorie of daily requirement). It is really very important to incorporate this idea in your daily diet. What you need to do is to monitor your daily calorie intake carefully and fluctuate it up and down to obtain the effect of shifting calories.

Day 1 : 1300

Day 2 : 1300

Day 3 : 1800

Day 4 : 2100

Day 5 : 1800

Day 6 : 1300

Day 7 : 2100

Free Diet Meal Plans - Free Calorie Shifting Diet Meal Plans

If you are unsure with the free diet meal plans, you can get a free 7 days diet menu at the Calorie Shifting website.

You can also view my friend's Calorie Shifting diet menu in his journal.

Boneless Skinless Chicken Breast Recipes - Two Quick, Easy, and Healthy Recipes

Boneless skinless chicken breast recipes are easy to make, quick to get to table, and good for you. The most common way to prepare them involves oven cooking to reduce fat content that frying may not offer.

However, if small amounts of olive oil are used for frying many recipes can be developed which are faster than oven baking and just as nutritious. One such recipe is Chesapeake Chicken.

\"healthy Recipes\"

Chesapeake Chicken

Chicken breasts

1 Tbsp. olive oil

1 Tbsp. butter

1 to 2 Tbsp.Old Bay seasoning

3/4 cup Low fat whipping cream

Fry chicken breasts in olive oil and butter until almost cooked (15-25 minutes)

Add Old Bay seasoning to taste (2 Tbsp is a very spicy amount)

Add low fat whipping cream

Simmer until thickened, stirring occasionally

Oven Baked Chicken Breast

This low fat meat should be a vital component of any healthy diet plan. It is a relatively inexpensive source of quality protein.

As tasty as this is you have to remember that you don't need as much protein as Americans usually eat every day. Your daily protein requirement is a piece of meat approximately the size of a pack of playing cards. Keeping that visual in mind will help you determine proper portion size.

Oven Baked Chicken Breast With Onions And Bell Pepper

Chicken Breasts

2 medium onions, sliced

2 bell peppers, cut into rings then halve rings

3 Tbsp. olive oil

2 Tbsp. butter

Sea salt to taste

Coat the chicken breasts with 1 Tbsp. of olive oil and place into baking pan

Sprinkle chicken breasts with sea salt

Bake chicken uncovered in 350 degree preheated oven for 45 minutes

Place onions in a skillet with 1 Tbsp. of butter and 1 Tbsp. olive oil then sauté until translucent

Place bell pepper in a separate skillet with 1 Tbsp. of butter and and 1 Tbsp. olive oil then sauté until slightly browned

Serve with a side of sauteed onion and bell pepper. Place the onions on one side of the chicken breast and peppers on the other. This will add visual interest to your dish and keep the flavors separated.

A side dish of whole grain pasta and marinara sauce (marinara from a jar is fine) will add a great accoutrement to this dish. Garnish with grated Parmesan cheese.

Served with a hearty red wine this simple meal becomes an elegant offering fit for guests.

Begin the meal with a large salad or raw vegetable platter. This will give you the raw food enzymes that are destroyed when food is heated. Such a diverse offering will give you a wide array of nutrients.

The sea salt adds minerals to your foods. Olive oil is very "body friendly" and is always a welcome addition to any dish. Butter offers wonderful flavor and "anti-stiffness" factors. Red wine offers anti-oxidants and is therefore part of a heart smart diet.

Now you have two great boneless skinless chicken breast recipes you can eat knowing they are offering you vital nutrients to make you healthier. Great taste, when combined with "body friendly" versions of your favorite recipes will allow you to eat healthy and not feel the least bit deprived.

Boneless Skinless Chicken Breast Recipes - Two Quick, Easy, and Healthy Recipes

Dale Heil, D.C.


For additional recipes to eat a healthy diet plan please visit: []

The Ideal Diet for Hypothyroidism

If you have hypothyroidism is very important to know that the type of diet you follow can help you reduce your symptoms, and at the same time help you control your weight. Weight gain goes hand in hand with hypothyroidism and to some people it gets rather difficult to lose weight with this condition.

There are key nutrients and foods that a diet for hypothyroid should include. On the other hand, there are certain foods that should be avoided.


What Your Diet Should Have

A healthy diet for someone with hypothyroidism would include whole grains, natural foods, plenty of fruits and vegetables and a good supply of seafood and other lean protein. You should cut back on fatty meats. A multivitamin is probably a good idea if you don't already take one.

An Important Mineral

Selenium may be the most important nutrient in a diet for hypothyroid.


This trace mineral is an antioxidant and is essential for converting the thyroid hormone your body produces, T4, into its active form, T3. Brazil nuts are an incredibly good source of selenium, but you can also get it from some lean meats.

Fiber is Key to Control Your Weight

Another tactic that will be very helpful for you if you're trying to lose weight is eating more fiber. Fiber makes you feel full and can help you lose weight, in addition to being helpful for constipation, another side effect of hypothyroidism.

You can ingest your fiber in pill form or through one of those over-the-counter fiber concoctions, but it is so much better if you get your fiber from actual foods, like beans, rice and other grains, whole wheat and oatmeal.

Strive for whole grains, also known as complex carbohydrates, over refined grains (things made with white flour or sugar). They're better for you, help maintain your blood sugar stable and will make you feel fuller.

Alcohol should also be avoided because it can cause blood sugar fluctuations.

A Diet With More Meals

Ideally, a diet for low thyroid function will include small meals spread out through the day rather than three big meals. If you eat five or six small meals it will help balance the slow metabolism that is part of hypothyroidism. Just remember, keep these meals around 300 calories each, and include exercise if you want to lose weight, too.

Some doctors recommend the Zone diet to those with hypothyroid. The why behind the system is somewhat complicated, but it has to do with balancing out your insulin reaction to food, limiting the spikes and crashes you probably feel right now. Carbs are a big part of this diet, particularly those refined grains we were just talking about.

The diet calls for drinking lots of water (a good idea for anyone), eating more fruit and vegetables and less pasta, bread and starches, and a small amount of lean protein through the day. Most of your carbs should come from fruit and vegetables, with other starches used sparingly. You also should not go more than five hours between meals.

Red Light Foods

As we were saying before, your diet should not include certain foods. Some vegetables, fruits and grains can depress the function of your thyroid gland. To learn about these foods visit diet for hypothyroid.

The Ideal Diet for Hypothyroidism

Pam Brown is an editor at To learn more about diet and hypothyroidism visit diet for hypothyroid.
For information on natural health remedies and to obtain a FREE health report that includes Healing Foods for Hypothyroid Conditions visit: alternative safe remedies.

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Carb Cycling Meal Plan - Learn the Importance of Protein in the Carb Cycling Diet

There are many carb cycling meal plans out there, however, not all of them are going to have the foods that you like on them. So, maybe it's time to create one of your own. Here I will show you what types of foods, and why they should be going into your meal plans.

The carb cycling meal plans are best done on a 6 meal a day plan, this way you will have enough food to fuel you, and keep your metabolism up, which is very important in this diet.

\"meal Diet\"

There are 3 basic days in the carb cycling diet:

- High Carb Day

- Low Carb Day

- No Carb Day

On the high carb day, you are going to have 4 meals out of 6 which will contain as many carbs as you want. Just remember to mix it up with some lean proteins such as:

- white chicken/turkey meat

- tuna fish (canned)

- protein shakes with at least 40 - 50g of protein in them. Remember, you will want to go 1g / 1 lbs of body weight when you consume protein. This will help maintain your muscle definition.

- cottage cheese

- and egg whites.

Those are the best proteins you can consume during your run of the carb cycling diet.

On the low carb day, you cut back on the carbs to only a limited 3 meals with any carbs at all. All others will have none, just lots of lean proteins, and veggies. Your proteins are very important on this day, as they will be a major part of your diet, so don't skimp out.

On the no carb day you are going to have NO to LITTLE carb intake at all. Most of the carbs will come from the veggies, or protein that you will eat through out the day.

As you can see through out those 3 basic cycle days, you have to keep up your protein intake. This is what feeds your muscles, without it, you lose them, and your metabolism drops like a rock. Since keeping your metabolism up through out the diet is the key to making it work then that would mean that eating your proper intake of protein is the key to the whole thing.

Without the proper protein intake at 1g / 1 lbs of body weight, the carb cycling meal plan will be null and void. Because without it, there is no metabolism, because there is no muscle to start it up. So while on the carb cycling diet, please keep up the required intake of protein, this way, you will actually stand a chance in reaching your goal of a nicely defined body.

Carb Cycling Meal Plan - Learn the Importance of Protein in the Carb Cycling Diet

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The key to losing weight and keeping it off is to focus on healthy weight loss, Visit Carb Cycling Meal Plan.

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Bodybuilding: Diet for Muscle Gain and Fat Loss

Bodybuilding can be defined as the pursuit of lean muscle mass. The importance of a proper diet to accomplish this goal cannot be understated. In fact, many experts argue that diet can account for up to 90% of a person's success at building their body. Fortunately, there is an easy-to-follow meal plan that works like magic to burn fat and gain muscle.

In this day and age of fad diets and trendy diets and so on, it is important to note that bodybuilding involves a lifestyle. Regular, intense and goal-oriented training sessions combined with an intelligent approach to eating will promote the development of a muscular physique that most trainees desire. What is required is discipline, patience, persistence and consistency. All of these attributes are favourable and can lead one to success in not only physique goals, but also in personal and professional pursuits.

\"meal Diet\"

When an individual adopts bodybuilding as a lifestyle, the physique improvements can be maintained over the long term. A steady, consistent and daily approach will prevent the agony of short-term weight loss followed by a quick regain of weight and the accompanying depression and feeling of hopelessness. Training and eating like a bodybuilder works, becomes habit-forming and eventually gives one a real sense of satisfaction and accomplishment.

We like to adhere to the KISS (keep it simple, smart guy) principle when it comes to meal plans. So let's not going to get too technical. We're just going to lay it out for you. First of all, you should eat smaller meals, 5-6 times per day, 2 ½ -3 hours apart. This will keep your metabolism going and provide your muscles (stimulated by short, intense workouts) fed with nutrients required for growth. These meals will consist of protein, carbohydrates and fats.

Proper protein intake will vary according to age, gender, goals and so on. Generally speaking, each meal should contain between 25-50 grams of protein. A rule of thumb is that a healthy male trying to promote lean muscle mass should ingest 1.5 grams of protein per pound of body weight. Therefore, if your body weight is 200 pounds, a daily intake of 300 grams of protein (6 meals with 50 grams of protein each) would be required. The key is that if you are training hard, you need protein.

Sources for protein include lean meats, fish, egg whites, low fat cottage cheese and whey protein. Avoid fatty meats and try to grill your meats and do not fry them in fat. Remember to include a protein selection at each meal.

When discussing carbohydrates, it is vital to distinguish between the different types of carbs. For this discussion we will identify 3 different types of carbs: complex carbs include potatoes, yams, bread, cereals, grains, pasta and rice; simple carbs include most fruit and veggie carbs which include most vegetables and leafy greens.

Fats are also a necessity but should come from the following sources: extra virgin olive oil, flax seed oil, nuts (almonds are best) and fish oil. The diet is very simple. For every meal, choose a portion from the protein group, the complex carb group and the veggie carb group. A good rule of thumb is that a serving size for your protein and carbs should be about the size of your fist. Have a serving of fats at 2-3 meals per day and only have simple carbs first thing in the morning at breakfast and immediately following your workout. Actually, it's critical to have a post workout shake with whey protein and a simple carb like a banana. Bring it to the gym with you and have it while the sweat is still on your body.

Now to fine tune this diet you can do this: if you are trying to increase muscle mass and not worried too much about losing fat, eat as above. However, if you wish to accelerate fat burning, do not eat complex carbs at your last 2-3 meals of the day. Lean protein (chicken breast or fish) and salads or chunky veggies (broccoli and asparagus are excellent choices) will do the trick.

Let's take this one step further. Here is a magic formula for extreme lean muscle mass and fat burning. For three days in a row, come hell or high water, only eat complex carbs first thing in the morning (a serving of oatmeal will do it) and immediately after your workout. On the fourth day, eat a ton of carbs. Actually cheat on this day. Eat whatever you want, but ensure that you eat sufficient protein and lots of complex carbs. This is the time to eat pizza, pasta, cake and so on.

This three day off, one day on carbs has produced fantastic results in many bodybuilders. We like it because any cravings we can put off until our "carb" day (which isn't really that far off in the future) and then indulge at that time. The secret is to remain strict on the low carb days. This takes planning, preparation and discipline. You can do it. Once you start to see the results you get from this carbohydrate manipulation, you will find it much easier to stick to it.

This meal plan should produce such dramatic results so quickly that your friends will be asking you what you are "on". The real secret is daily discipline. Take it one day at a time. Eat right according to the principles outlined above, manipulate your cab intake and train with intensity focusing on basic, heavy movements. This is the bodybuilding lifestyle. Engage in it and change your life, long-term and for the better.

Bodybuilding: Diet for Muscle Gain and Fat Loss

Michael Russell

Your Independent guide to Body Building

Harmful Effects Of Junk Food

Listed below are some important health complications caused due to sumptuous consumption of junk food.

Lack of energy:

\"healthy Recipes\"

Junk foods do not contain any nutrients that are beneficial to the human body. In most cases, these foods are filled with harmful carbohydrates, fats and cholesterol that do not provide any useful energy. As a result, somebody consuming junk food has reduced level of essential nutrients thereby causing weakness in the body.

Poor Concentration:

One disadvantage of consuming junk food is that it contains high amount of oil and fat. As a result, human body finds this food difficult to digest and needs to spend high amount of blood and enzymes. When a person consumes junk food in excess, a major portion of blood in the body is diverted to the intestine. As a result, the person feels drowsy and suffers with reduced concentration.

Heart Diseases:

Junk foods have been identified as a major cause of heart diseases including myocardial infraction, cardiac arrest and atherosclerosis. This is due to the fact that junk food contains excessive amount of low-density lipoproteins and cholesterol that get deposited on the inner linings of blood vessels. This result in formation of plaques and the heart is required to put an extra effort for pumping blood through the arteries. Presence of fat in the blood also causes reduced oxygen levels. Another harmful factor present in junk foods is excess concentration of sugars and salt. Excessive concentration of sodium ions causes an increased heart blood pressure.

Liver Failure:

Even liver gets damaged due to presence of ingredients such as fat, cholesterol and salt inside the junk foods.


Junk foods also cause damage to the pancreas resulting in insulin-dependent diabetes mellitus (IDDM).

Harmful Effects Of Junk Food

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The 5 Key Benefits of Eating Healthy

Most of us know that the biggest benefits of eating healthy are that we will stay physically fit, feel better, and have fewer illnesses. We can lower our risk of illnesses like heart disease and diabetes as well. Another key benefit of eating healthy is being able to maintain a healthy weight. In this age of epidemic obesity, this is one of the simplest weight loss plans.

But how many of us teach these benefits to our children, and insure that the habit of eating healthy becomes a part of their daily lifestyle? If we did, we could see healthier, happier children, and teenage obesity could become a thing of the past. Here are the 5 major benefits of eating healthy every day:

\"healthy Recipes\"

1. Eating healthy is probably the easiest and most important way in which you can keep active and shield yourself from the many diseases that are now common as we grow older, including heart disease and diabetes. By eating healthy you are boosting your energy levels, improving your bodily functions, and helping to improve your immune. By eating a healthy diet and combining this with exercise you could end up leading a longer and more vibrant life.

2. You will meet your daily nutritional needs. Your daily food intake should include some amounts of grain, fruit, vegetables, milk (or other dairy products), beans, oils, and protein. There are vitamins and minerals in healthy foods which can boost your immune system and shield you from many common illnesses. In some cases, by eating a healthy diet you can actually reduce the risks that are often linked with such serious diseases as cancer and diabetes.

3. You will enjoy life more and have more energy to face the tasks before you. Healthy eating can reduce your stress levels. Combine this with daily exercise and you will increase this effect even more.

4. You will sleep better and be more rested when you wake up.

5. If you are currently overweight, you will be able to lose that weight more easily - and maintain it long term! Most people who lose weight with fad diets gain it right back again when they go back to their normal eating patterns. With a healthy diet that you maintain for life, you will lose that weight once and maintain it long term.

Once you implement a healthy diet, you will be surprised at how fast you will start reaping these rewards. The benefits of eating healthy will continue to reward you for the rest of your life.

The 5 Key Benefits of Eating Healthy

Healthy Eating every day does not have to mean time-consuming menu preparation or boring meals. To discover delicious alternatives you never knew could be healthy, be sure to check out my Eating Healthy blog at:

5 Healthy Valentine Snacks You Can Make For Your Sweetheart

Valentine's Day doesn't have to be just about roses and boxes of chocolate. You can surprise your sweetheart with some healthy valentine snacks this year that not only good for him or her, but also delicious. Here are five healthy snack ideas that are perfect for Valentine's Day.

Chocolate Dipped Strawberries

\"healthy Recipes\"

Combine ripe strawberries with dark chocolate for a healthy, yet indulgent Valentine snack. Start with large, ripe strawberries. Melt some dark chocolate over a double boiler or in the microwave. Dip the strawberries halfway into the dark chocolate. Allow the excess chocolate to drip off, and then place them on some wax paper to allow the chocolate to harden.

Heart Shaped Grilled Cheese Sandwich

For these cute grilled cheese sandwiches, layer a piece of low fat cheese between two slices of wheat bread. Use a large heart-shaped cookie cutter to cut the sandwich into a heart. Spray a hot pan with a non-stick cooking spray and add the sandwich. Grill it until it is golden brown on both sides and the cheese is melted. These sandwiches are a perfect snack on their own, or serve them with a cup of tomato soup for a light lunch.

Cupid's Arrows

This snack also makes an attractive appetizer. Start by washing some grape or cherry tomatoes and cutting some low-fat mozzarella cheese into cubes. Thread them on some kabob sticks, alternating the tomatoes and the cheese. Lay the "arrows" on a platter and drizzle with a little bit of extra virgin olive oil and balsamic vinegar to finish off. Even cupid could not resist this Mediterranean inspired snack.

Valentine's Day Smoothie

This very-berry and pink smoothie makes a great midday snack or even a filling breakfast. Start by adding some low-fat strawberry to your blender. Toss in some frozen berries (we like strawberries) and a frozen banana if you'd like. Add a little orange juice and blend on high until well mixed. Pour the smoothie into tall glasses and top with a little low-calorie whipped topping, a strawberry and a Hershey's kiss.

Jello Hearts

These jello hearts are always a favorite with the kids. Prepare a package of strawberry yellow according to package directions. If you'd like, you can fold in a few finely chopped strawberries at the end. Pour the jello mixture into a baking dish and allow it to harden. Use heart shaped cookie cutters to cut hearts out of the red yellow mixture. Top each heart with half a strawberry (cut lengthwise).

5 Healthy Valentine Snacks You Can Make For Your Sweetheart

For more healthy recipes and menu planning ideas for any day of the year visit - The Healthy Menu Mailer also makes a thoughtful Valentine’s Day gift.