When it comes to loosing weight your ultimate success will often depend on portion control. You’re better off eating moderate portions of all different types of foods including a few treats here and there than piling your plate up with apparently healthy options.
Many of us don’t even know what an adequate portion size should be. Go to any high-chain restaurant and your plate will be piled high of food, sometimes you’ll be served up to 5 portions in one sitting! So just how do you watch your portion size and reduce your waist line?
Eat slower – you’ve heard it before I’m sure, but it’s so true, if you take time to eat your meals your brain will have adequate time to register you’ve had enough. Many of us are out of touch with our bodies and we keep eating until we feel so full we could burst. Try to make the mind and body connection by eating your food slowly and taking the time to enjoy each bite.
The Portion Plate – You don’t need to invest in any fancy plate to help you do this, it’s really easy to do anywhere. Mentally divide your plate in half, fill the first half with vegetables then divide the remaining half in half. One half will consist of a portion of carbohydrates such as pasta, rice, and so on and the other half should consist of a protein such as chicken, fish, eggs or beans.
That’s your new portion rule from now on, one quarter protein, one quarter carbohydrates and one half fresh salad or veggies.
Keep the visual image of what your plate should look like anytime you are about to make a food choice. If you’re just having a chicken sandwich for example remember the chicken serving should ideally fit into that quarter of the plate, add two slices of bread and fill up the rest with fresh salad or veggies.
This is by far the easiest way to control your portion size and if you do this with your three daily meals and replace junk food snacks with healthier options such as fruit and low fat yogurt, you are almost guaranteed to loose weight without having to follow any strict diet regimen. Still not sure, give yourself a few days to try it and see the great results for yourself.
Filed under Health Talk, Healthy Eating by on Jan 2nd, 2007. Comment. 
The low GI diet is not really just a diet but a very healthy and natural way of eating. This is one healthy eating plan which many nutritionists are happy to endorse.
The basis of the low GI diet plan is to eat foods which have a low glycemic index. These are foods which take time for your body to digest and keep blood sugar levels even throughout the day. In return these steady blood sugar levels help reduce cravings and hunger pangs.
One of the biggest benefits of the low GI diet plan is the increased energy people on this eating plan feel. Instead of the usual afternoon slump where you’re reaching for the coffee and donuts, on the low GI diet plan you won’t feel these sugar highs and dips.
So what Can I eat on the low GI diet?
Tons of delicious healthy food such as whole grains including whole grain breads and rice. You can have new potatoes and sweet potatoes. Lean meats and proteins as well as low fat dairy products, most fruits and vegetables, seeds and nuts. In fact you can even have chocolate. Chocolate specifically dark chocolate has a low GI score, which means you can indulge and still lose weight.
There are a few exceptions which at first may not make sense but the idea is that vegetables such as corn and carrots can rapidly raise your blood sugar levels and so are considered high GI. Fruits such as bananas and pineapples also have a high GI score, so you’re better off opting for apples or berries.
And there are also a few non expected foods you can have such as avocado, nuts and red wine.
The diet plan is easy to follow and the one huge benefit aside from feeling very energetic is that you should not feel major hunger pangs as you would on another diet. There are also some added extra benefits such as younger looking skin, reduced facial hair in some women and clearer skin.
One important thing to note is that in order to lose weight on this plan you will still need to restrict your calories. If you eat healthy throughout the day but are having one or two avocados along with a couple of pieces of dark chocolate you will not lose weight. Although these foods are healthy for you they are still very calorific.
Having three sensible low GI meals a day along with two snacks and adequate portion sizes are paramount on the Low GI weight loss plan.
Filed under Energy, Health Talk, Healthy Eating, Weight Loss by on Dec 20th, 2006.
I remember as a teenager going to the dermatologist for help with my acne. My mother was always telling me to cut back on chocolate and sugary foods so she mentioned this to the dermatologist. Strangely enough my dermatologist disagreed and said that diet isn’t linked to acne.
I’m not so sure this is true. Perhaps in many cases such as when you’re having hormonal fluctuations, acne is inevitable, but the food we put into our bodies does have an overall effect on our health and so of course it will have an effect on our skin too. Everything we eat makes up who we are, our skin, hair, nails, and even the way we think and feel.
I’m not saying in your case your diet is the direct cause of your acne but in many cases it does play a role. Recent research at Colorado State University showed that high insulin levels due to excess sugar in the body led to a release of higher levels of androgens (male hormones) in the system. Androgen triggers excess sebum production which can lead to acne. Therefore reducing insulin levels can help acne and oily skin.
The way to reduce insulin levels is by reducing the amount of sugar you eat. By sugar we don’t just mean things like donuts and candies. Unfortunately, sugar is found in processed carbohydrates such as white bread, crackers, and any white flour products. The best thing you can do is switch to whole grain carbohydrates as these don’t raise your insulin levels in the same way the white flour products do.
And watch out for hidden sugars in processed foods and canned foods as well. By eating a diet full of whole grains, fruits, vegetables and lean meats your skin should look better and you’ll also be taking care of the rest of your body, you’ll look and feel great.
I’m glad to say that years later I’m acne free but my diet is also much, much healthier these days. However, there are still times during the year like the holidays when I eat extra sugar and chocolate and without a doubt I start noticing a few small blemishes here and there. Once I stop my overindulgence the blemishes clear up.
Filed under Acne, Health Talk, Healthy Eating by on Dec 20th, 2006.
Everything you put into your body will be reflected in your skin. If you have a diet high in fat, processed foods and little fruit and vegetables your skin will surely reflect that. In our teens, and 20s we’re able to get away with a lot but once we hit 30 and beyond our skin isn’t so forgiving anymore.
Here are a few must have foods to incorporate into your daily diet.
Green tea – Not only is this drink loaded with health benefits, it will also help the look of your skin by reducing inflammation and fighting free radicals that cause skin damage. So drink up.
Water – You probably already know this one but we need approximately 8 glasses of clear water a day (no sodas, soups or other drinks are included in this quota). For maximum benefits clear water is best. It helps purify your body and eliminates toxins.
Selenium – This powerhouse nutrient is found in foods such as turkey, brazil nuts, tuna and whole grain breads. Include at least one of these foods in your daily diet.
Fatty Acids – These are found in oils such as walnut and flaxseed. Oily fish such as salmon, tuna and mackerel are also rich in essential fatty acids.
Dairy – Low fat dairy products are high in Vitamin A which is beneficial to the skin. Low fat yogurt is also good for the digestive system which in turn helps skin health.
Fruits and Vegetables – A variety of fruits and vegetables are good for overall healthy skin but there are some foods in particular which are very high in powerful antioxidants and promote good skin health. Berries, such as blueberries, strawberries and blackberries are great for fighting against free radicals which can cause skin cell damage. Vegetables that are brightly colored such as red peppers, yellow peppers and sweet potatoes are also great skin foods.
Now that you know what to eat there are some things that should be left out altogether if you want to look young longer:
White Flour Foods – White bread, rice, pasta and sugar are less nutritious than the whole grain types and will cause inflammation in the skin which can lead to aging. Try cutting these items from your diet for two weeks and look in the mirror. Your skin should look less inflamed and fine lines will be less apparent.
Alcohol – dehydrates the skin and speeds the aging process, try to only have it in moderation. A little red wine may have some health benefits whereas beer does not.
Smoking – This will age you, cutback or better yet cut it out altogether. Your skin and lungs will thank you for it.
Processed Foods – Processed foods are loaded with sugar and additives, these wreck havoc on the skin and are best left out of your diet altogether. Sodas and other sugary drinks are not only bad for your health but can also rob your skin of essential nutrients. They’re also not good for your waistline and have been known to cause cellulite (even the diet variety).
For truly glowing, young skin a balanced diet rich in whole grains, fruits, vegetables and essential oils is best.
Filed under Anti-Aging, Health Talk, Healthy Eating, Skin by on Dec 14th, 2006.
Diet and exercise. You hear on TV, in magazines, from friends and family, and from your doctor. You hear it all the time. If you want to lose weight or just lead a healthy life, you need to combine diet and exercise. Well, the reason you hear it all the time is because it’s absolutely true. It’s important to do a lot of things to stay healthy, but the most important steps for good healthy weight loss are diet and exercise.
You may think, “Just why do I need diet AND exercise, isn’t one enough?” Well, it might be, but think about it this way. What would happen if a boxer went into the ring with one hand tied behind his back? If he’s really good, he may still win, but he’s definitely at a disadvantage. Most of us aren’t pro’s at dieting or exercising. You should take all the steps possible to give yourself the best chance at success.
If your goal is weight loss, you’d have to cut out 3,500 calories from your diet to lose a pound. That’s 500 calories per day. That doesn’t seem like a lot, but when you actually put it into practice, it’s harder than you think. Plus, eating less can make some people’s metabolism slow down so they still don’t lose weight. In comparison, jogging at a moderate pace can burn 740 calories per hour! Plus, working out builds muscle mass and burns up more calories while you’re just sitting around.
So, if exercise is so effective, why not just work out and skip the dieting? Well, dieting isn’t just about eating less food; it’s also about eating the right foods. If you get the proper nutrients, your body will work better and your exercising will be more efficient. You’ll feel stronger, and be able to work out longer.
When starting a diet and exercise plan, remember to start with small steps. Tell yourself that you’ll work out 3 days a week, or eat fruit instead of a fatty snack once a day. Be sure to concentrate on what you are accomplishing and not focus so much on what you’re not. If you do more gradually, you’re sure to be lean and healthy in no time.
Filed under Exercise, Health Talk, Healthy Eating by on Dec 13th, 2006.