This blog is about being healthy. How to be more healthy or lose weight with the correct information and education. There will be recipes, exercise information and of course nutritional help. I will also include some very unusual tid bits of info to help us understand the questionable health information that we are exposed to to supposedly help people.
Explore Your Self Growth
Thursday, June 24, 2010
Simple Diet Do's and Don'ts
* Eat a healthy diet that is high in wholegrain cereals, oatmeal is low in fat and high in fibre so will keep you feeling full for longer. Eat a wide variety of coloured fruit and vegetables daily. Eat plenty of oily fish such as mackerel, salmon and sardines which are rich in omega-3 fatty acids and help prevent blood clotting. Ensure your diet is rich in protein, lean cuts of meat and fish, eggs, beans, seeds and nuts and potassium (avocados and bananas are great sources).
* Decrease sugar and starch intake, potatoes, and white varieties of bread, rice and pasta to combat fat storage. Cut down on fat and sugary foods, and keep alcohol to a minimum to prevent accumulation of fat cells. Eliminate if possible, or at least cut down on caffeine. Reduce calorie intake and meal portion sizes, be conscious of what you eat and eat slowly.
* For bone health and strong surrounding tissues, choose foods high in calcium such as dairy products, orange juice fortified with calcium malate, tinned sardines and salmon, broccoli and almonds are also a good source of calcium. The recommended daily dose is 700mg so if you find it hard to eat the equivalent take a calcium supplement, this will also help with losing weight.
* Drink at least two litres of water a day. Cut down on fizzy drinks, soda and fruit juices, these all have hidden extra calories and are not good for you. Try drinking green tea instead of normal tea, it's a great antioxidant and helps with weight loss.
* Make exercise part of your lifestyle. Exercising is essential if you want to lose weight and stay in shape. Take up an exercise that you enjoy, that way it won't be a chore but a pleasure and you are more likely to stick to something you enjoy doing. Try involving your partner or a friend and make it a social event, something to look forward to. You don't have to go to the gym to exercise, you can go for a brisk walk or go swimming, dancing, gardening, play tennis, cycling, the choice is endless and totally yours!
You will find that if you follow these diet dos and don'ts and make them part of your lifestyle you will lose weight and stay in shape without having to follow any strict diet and without depriving yourself from all the things you love. Moderation is the key to losing weight long term and staying in shape.
By: Carole Isle
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