Healthy Eating Plans And Oatmeal

Can my healthy eating plans include oatmeal? Many individuals assume that because oatmeal contains carbohydrates and sugar that it cannot be included in their healthy diet plans. Because of misleading information this seems to be the consensus. Well, the facts tell us that oatmeal can be a part of your healthy eating plans and should be included in your healthy eating guidelines. Here is why.

There are many varieties of oatmeal and it is true that many are not the healthiest forms of oatmeal and should not be included in your healthy eating plans. Steel-cut oats are chopped oat groats and the least processed type of oatmeal. There are also rolled oats and these oats are steamed. Then the most popular and generally the least healthy for you’re healthy eating plans are instant oats, which are precooked and often contain added sugar.

Steel cut or rolled oats can be used as long lasting energy because of the type of carbohydrate that they are. You can even make a healthy shake out of them by combining 1/2 cup rolled oats, 1 scoop Prograde Protein Powder and 1.5 cups water. Oats of a healthy kind are usually eaten in what we think of as conventional ways, but this doesn’t have to be the case. Think outside the box a little to discover other ways to include healthy oatmeal into your healthy eating guidelines and healthy diet plans.

Nutritionally a one half cup serving of cooked steel-cut oats has 150 calories, 5gms of protein, 27gms of carbs and 4gms of fiber. One packet of plain instant oats has 100 calories, 4gms of protein, 19gms of carbs and 3gms of fiber. As you can see they have similar nutritional profiles with the steel cut oats being a little higher in overall carbohydrates and fiber. Now some would say that the instant oats would be better for your healthy eating plans, but if you notice I wrote “plain” instant oats. How many of you actually eat “plain” instant oats. What you see on the store shelves are instant oats that are usually flavored with something and many times filled with added sugar.

If you want to eat instant oats make sure you are selecting the proper type of instant oats for your healthy eating plans. You can always add chopped fruit, cinnamon or other low calorie flavorings to your oatmeal.

Some people are under the assumption that steel cut oats can not be made quickly and have to be cooked for long periods of time. Well there is an alternative to this method. Put 1/2 cup steel cut oats, 1/2 cup 1% milk, and 1/2 cup water into a large microwaveable bowl. Microwave for 4 minutes, stir and then cook for 2 more minutes. While I am giving you a microwave recipe, I am not suggesting that you cook all your meals in a microwave. Though if you need a quick healthy oatmeal recipe to use every now and then this is it.

Continuing with thinking outside of the box have you ever tried substituting oats for bread crumbs in just about any recipe? All you have to do is use a food processor and finely chop the oats. Then you can add them to ground beef to be used in meatloaf or use them as breading for fish fillets or chicken fillets. Just because something has carbohydrates or sugar does not mean that it cannot be included in your healthy eating plans or healthy diet plans. Make sure you take the time to look at the full nutrient profile and think unconventionally in regards to how you can include that food into your healthy eating plans.

Diet To Keep You Healthy And Fit

If your goal is to attain a healthy body weight, then it is vital to monitor your calorie intake. You may find some useful guidelines in this article relating to balanced diet and healthy eating.

A high calorie intake with little exercise will lead to weight gain.

What is a balanced diet?

You will be able to achieve a balanced diet through a regimented intake of carbohydrates, proteins, fats, vitamins, mineral salts, and fibre. For a healthy body weight, you have to take correct proportions and increase regular physical activity.

Carbohydrates are considered as the main source of energy

Proteins, allow you to build muscle for growth and repair

Fats are important as some of these contain fat soluble vitamins

With mineral salts, your teeth, bones, and muscles are strengthened

Fibre is important as it corrects the functioning of your intestines

How a balanced diet helps to maintain body mass index (BMI)?

Maintaining a balanced diet will help you attain weight loss. Eating healthily and exercising regularly will enable you achieve a good body shape. This can help you keep a check on your obesity levels, which can be measured with the help of body mass index (BMI).

Most doctors will take BMI into account when examining a patient. It is calculated by dividing weight in kilograms by height in metres squared of a patient. If the BMI of a patient is:

Less than 18.5, it is considered as underweight

Between 18.5-25, it is considered to be a good body weight

Between 25-30, it is considered to be overweight

Between 30-40, it is considered to be obese

Above 40, it is considered to be very obese

Balanced diet and regular exercise

Overeating will have detrimental effects upon your health and lead to weight problems. To combat this, you must eat a variety of foods. Nowadays; people make unhealthy lifestyle choices, increasing their intake of junk food. However, consuming more fruits, grains, legumes and vegetables will undoubtedly have a positive effect.

Try to cut down on portion size and keep it moderate especially when consuming high calorie food. Ordinarily, the trend in restaurants is to serve large portions, however you should try to avoid supersized portions of food.

While selecting your diet, try to limit the intake of food containing high levels of sugar, salt, or refined-grain products. Once you have begun your healthy diet, try to combine it with regular physical activity for more effective results.

A fundamental dieting tip concerning healthy eating is to monitor your diet.

Try to eat slowly so that you get the time to chew food properly. When we rush meals we lose the ability to taste it.

You should be relaxed while eating food. If you stressed, it can affect the digestion process

You should avoid overeating once you are full

Never skip breakfast

You should eat healthy and small meals throughout the day

What To Look For In A Healthy Weight Loss Diet

These days, people are considering the benefits of healthy nutrition for overall wellness, but they don’t necessarily know how to combine good eating habits with a weight loss plan. The information that is available about dieting is somewhat overwhelming, and deciding on a diet plan can be a daunting task.

In some diets, fat consumption is acceptable as long as you avoid carbohydrates. Then there are other diets that allow carbohydrates, but restrict fat intake. There are a plethora of diets to choose from: meat diets, vegetarian diets, and diets where one eats a single food (i.e., the cabbage soup diet).

Most people know that fad diets are not a good plan. You may lose weight quickly, but over the long term, they are not necessarily healthy and you probably will not keep the weight off for good. When you finish one of those diets, you usually gain back the weight — even worse, you usually gain back extra!

So, how do you figure out which diet is best for you? Knowing what makes up a healthy diet is vital. If you want to have a healthy diet, keep in mind that disallowing certain foods or food groups entirely is counterproductive. The reason for this is that your body needs different foods to stay healthy.

Smaller portions are vital to weight loss. For instance, if you are out for a special occasion and want to have a cheeseburger, have only a regular one, not a double cheeseburger — and leave off the bacon. You can fill yourself up with a little yogurt or a salad.

Although it is vital to control your portions, you must avoid starving yourself. This will actually make your weight loss slower by slowing down your metabolism. Your body will be tricked into thinking it’s starving and, instead of letting you lose the fat by burning it, it will store it.

A healthy diet should include 3 meals per day. There are some weight loss plans that suggest you eat four to five small meals daily. This lets you lose weight and improve your health while avoiding being hungry. If your weight loss plan leaves you feeling constantly hungry, you will probably give up.

Physical activity is another essential element for any diet. In order to lose weight in a healthy way, you will need to reduce the amount of food that you eat and increase your physical activity. An hour-long walk or a ten minute exercise routine a few times each week will surely help you to lose weight quicker and feel healthier.

When you are just getting started, it is important to avoid working out too strenuously. You risk pulling a muscle or suffering a major injury.

Before beginning any diet or exercise routine, it is wise to get your doctor’s advice to make sure that you are healthy enough to do so. After you are told that it is safe to proceed, you can begin shedding the pounds and living a healthier life.

The Best Way In Staying Healthy

In the present situation of our environment now a days there are so many health problems and concerns that weaken our immune system. This concerns and problems affect us in staying healthy as well as in our healthy diet. Health experts always consider proper nutrition, healthy diet and fitness in staying healthy. This concern is not only by our health practitioners but it needs our own awareness and careful understanding to do the best way in staying healthy.

The best and easiest ways to stay healthy is to build our body strength in our proper charging of energy. Another is staying healthy with out ridiculous diet and grueling exercises. As well as stress control must be given proper attention in staying healthy.

It isn’t as hard as you may think to live a healthy lifestyle. All it really takes is a little determination and a helpful guide to follow. With a proper diet and an exercise regiment within your realistic abilities, staying in shape is not hard to do. Additionally, with your diet, if you follow it closely and get the recommended intake of daily vitamins, your immune system stays in tip-top shape and you rarely ever have to battle illnesses. True, keeping anti-bacterial soap close at hand�”in your car or even your pocketbook�”is a great idea, but isn’t there so much more you could be doing?

Given all of that, do you know where to go for dieting and exercise advice? Your doctor is a pretty good source of information since he gets paid to know what is healthy and unhealthy for you. But, as we all know, doctor’s visits and consults can be pricy. And who wants to go to a doctor unless you absolutely have to?!

There are many books and programs now days that introduce different healthy products and tips. It is because experts believe that many individuals needs proper guide for their health. Some are very confusing to understand and others are just simple tips. This article is given emphasis by the author to greatly help any individual that aims to stay healthy and have a healthy diet in right practice and very easy way.

Well how about getting some of the most excellent advice and health tips from experts without those provoking and exclusive doctor’s visits? Believe it or not, you can get such a thing. And even better than that, you don’t have to look any further!
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Food Gifts That Help A Healthy Diet And Healthy Lifestyle

Choosing from the large selection of retirement gifts can be difficult. Many of us when we think of a retirement gift, we think a photo of the group, or a watch, or something to do with golf, or travel. Which these are great gifts. I am thinking a little closer to home.

What is one of the most important concerns of retirees after their retirement? It would be concerns about their health. They want to stay healthy. They want to enjoy a long healthy life with family and friends. To be healthy enough to travel, play golf and more generally, be able to enjoy life.

As folks are usually older when they are ready for retirement, you may find them already choosing a healthy diet. They are already watching more carefully what they eat, how many calories, how much fat and how much sodium. Many are already on a high blood pressure medication or have had heart problems in the past or may be diabetic. So they need to choose a healthy lifestyle and eat healthy.

Here are some retirement gift ideas focused around food gifts: Note: It is helpful if you know some of their interests, hobbies, foods they like and don’t like for these gift ideas.

1. They may have always wanted to learn to cook, to be a better cook, or wanted to learn to cook a different way or style. The Mediterranean Diet has been touted as one of the most healthy diets. Perhaps if they enjoy cooking, maybe they would enjoy some cooking classes. Local cooking classes or send them to take cooking classes in Italy or Greece would be great gift ideas.

2. A set of cookware from a small set to a large set. A very basic set to a gourmet set of cookware. This would let them cook just about anything. As we get older sometimes our cookware has seen better days. Or give cookware that makes their cooking easier like a crock pot, (you will be surprised at the price range of $30 to several hundred dollars), or a pressure cooker, a Dutch oven or a pan or skillet with a lid. Good cookware makes cooking easier and more enjoyable.

3. A barbeque is a great gift. Cooking outdoors. No messing-up the kitchen. They can cook fish (which is good for their heart) without smelling up the kitchen. There are all types, sizes and prices.

4. Food items unless it’s wine or champagne are not as common for retirement gifts as they are here today and gone tomorrow. Retirement gifts are usually gifts that last and are remembered. If the person loves good food or has gourmet tastes, there are nice food options. Balsamic vinegar, (the best is around $175), is very expensive and unforgettable. There are collections of olive oils (olive oil is good for the heart) from around the world and some come in beautiful wood or olive wood cases. Truffles or truffle oil would be an expensive and unique food gift, (black truffles around $300-$600 or white truffles $2000 – $3000 per pound). There are chocolates in all different price ranges and qualities from all around the world and dark chocolate is good for the heart.

5. Herbs, spices and salt free seasonings are key to a flavorful healthy diet. Herbs and spices can be quite expensive depending on what you select, the amount and the quality. For instance, some of the best and most flavorful spices like Tellicherry peppercorns sell around $15.00 a pound and some of the best quality ground cinnamon sells for around $30 per pound, 1 ounce of Saffron is around $150 (the most expensive spice), but these flavors are amazing. If they are cooking healthy they need to increase and learn how to season their food without the usual salt, sugar and Msg. Salt free seasonings are important and make cooking easier and more flavorful, especially when trying to prepare a more healthy diet and/or a low sodium diet. Seasonings could be also be added to any of the gifts listed.

Living Healthy For You And Your Family

Honestly, we all do want the best for our children. In my case, i can not say enough how important that was to me right from day one, that my baby live a healthy lifestyle. I do not know exactly back then when he was first born what all that meant, but I have indeed learned three essential rules that I believe promote healthy living for me and my whole family.

Eating nutritional and well-balanced diet.

In fact, before my son was able to eat real food, I never thought about the quality of food I was eating or preparing for our meals. Once he was able to join us for meal time and ask for food, I realized very quickly that the food I provided for all of us had to be healthy. I could no longer feed him the good stuff while my husband and I inhaled a greasy pizza.

He does want to eat what Mommy and Daddy were eating, so things had to change and very fast too. The whole scene was not as difficult as I had expected. I simply sat down and made a list of the foods I wanted him to eat based on their nutritional content. This included lots of fresh fruits and vegetables, and very little processed and sugary foods. The next time I went to the grocery store I stuck to that list. Whenever I had the urge to throw in a box of cookies or potato chips I just asked myself, Is this something I want my son to eat?

Most of the time the answer was “NO” so I would keep on walking by. I am happy to say that my son eats a very healthy diet. He just do not beg for candy or chips. Instead, he begs for bananas, grapes, and blueberries. The bonus to all this is that my husband and I are eating healthier and feel great. Being a good example for our son has benefited us as well. In fact, based on what i am discussing here, it is all about being a good example for our kids. They really want to be just like Mommy and Daddy, that they will do exactly what we do, whether it is good or bad.

However, if we show our kids from a young age that exercise is fun and worthwhile, they will grow with it and enjoy it as well. My son is now three years old and loves to dance, chase bubbles, run with his dogs, and go for walks. These are things he already enjoys doing and when we do them together, we both get a great workout.

Drink plenty of water.

Nevertheless, some parents may be thinking that i am crazy but my son is over three years old and has probably only had juice a couple of times. He went directly from breast feeding to milk and water. Occasionally I will give him some watered down orange juice because, of course, he sees Mommy drinking it and wants to be just like me. But in general he only drinks water. For sure, he does not beg for soda because he does not know what he is missing and that is fine with me. Moreover, he sees Mommy and Daddy drinking water all day long so he knows it is a good thing to do.

Finally, what I have learned in these 3 short years is how impressive they can be. They want nothing more than to be just like us. It is an honor and also a great responsibility. I believe that by following these three simple rules my entire family will be healthier and most importantly, my son will grow up having already developed healthy living habits. I hope you find these tips helpful and I wish you and your family very healthy living. There is nothing on earth that could be compared to the joy and happiness that come our way as mothers than watching our kids live, eat and grow up healthy

Include Vitamin C For Healthy Living

Health is wealth�”said the wisest of the wise and it holds true. Falling prey to dreaded diseases can have disastrous effects on our lives�” be it due to serious health problems or other minor trysts with nature. What you eat and do tells a lot about how serious you are about your health. Doctors agree that eating a lot of vitamin C rich foods in your daily diet strengthens the human immune system by leaps and bounds.

Healthy living has a lot to do with one’s discipline, sense of responsibility, commitment and respect for the body. We are aware that nature is the main source of positive as well as negative energy; it gives us shelter, antidotes and the elements required for survival. Vitamin C is abundantly found in nature�” in different vegetables and fruits of varying shapes, sizes and colors.

Known technically as Ascorbic Acid, it is not produced by the body on its own. This incredible component can be extensively found in citrus fruits and its presence is characterized by the sour taste that is bound to tantalize your taste buds. Excessive consumption of vitamin C does not typically result in any harmful side-effects on the body by reason of its water soluble nature.

Most fruits are known to have a high content of vitamin C. Some of them worth mentioning are citrus fruits like oranges, lemons and grapefruits and other fruits such as pineapple, watermelon, cantaloupe, papayas as well as mangoes. The list is incomplete without the mention of fruits from the berry family�”strawberries, cranberries and raspberries. Digging on for veggies? Some of the most nutrient dense range from green leafy vegetables, brussel sprouts, broccoli, cauliflower, radishes, cabbage, tomatoes, squash and peppers. Yes, that’s right. Green and red peppers!

For all those who love to keep the skin radiant and beautiful, vitamin C is highly effective in reducing free radical damage to the body caused by over exposure to sun or pollution. Including vitamin C rich foods in your daily diet will significantly boost your immune system and overall health for years to come. Remember, it’s better to start today for a great tomorrow. Be vitamin C conscious!

Infant Health Dependent On Mother’s Diet And Lifestyle

“You should not wait until you have conceived a baby. You need to start having a healthy eating plan right now. Consuming food that is healthy before you get pregnant can help you to make sure that you, and the child 217within your womb, are properly supplied with the nutrients that you both require.

How much energy does a pregnant woman need?

For a woman who is not pregnant, the calorie requirement per day is 2100 calories. A woman who is pregnant, her pregnant diet requires, daily, about 2500 calories. This means that a woman who is pregnant needs to eat 400 calories more that when she was not pregnant.

Food Pregnant Women Should Eat

A woman who is pregnant needs to have a well-balanced pregnant diet that includes all the major food groups. Best food for pregnant women include fruit and vegetables, dairy, fish, eggs, meat, carbohydrates and fats. About 10% of her calorie intake needs to come from proteins that are commonly found in eggs, dairy products, beans, meat and fish.About 35% of her calories need to come from fat which can be found in oils, dairy products like butter and margarine, and from nuts.The remaining 55% of her calories needed in her pregnant diet need to be sourced from carbohydrate rich foods like pasta, potato, bread, corn, rice and other grain products.

Essential Vitamins and Minerals During Pregnancy

For a woman who is pregnant, getting the right supply of vitamins and minerals is very crucial for her and her baby’s health. The vitamins and minerals commonly required by pregnant women are:

1. Folic Acid or Vitamin B9 – prevents defects in the neural tube. A pregnant woman needs 400 micrograms of this vitamin as a supplement daily which can be found in barley, lentils, fruit, orange juice, rice and peas.

2. Iron or Ferrous Sulfate – needed for blood production. Sources of iron include spinach, broccoli, strawberries, whole wheat bread and muesli.

3. Calcium and Zinc – for embryonic development. These minerals can be obtained by consuming a balanced diet.

Things That Must Be Avoided During Pregnancy

There are things to avoid during pregnancy and that includes the consumption of Vitamin A as it may cause damage to the embryo. Foods that have large amounts of Vitamin A include liver. Unpasteurized cheeses like blue-veined cheeses, and pate should also be avoided to prevent diseases like Listeria.
Other things to avoid during pregnancy include:

1. Stress
2. Tobacco smoke or smoking
3. Alcohol
4. OTC (over-the-counter) medication including Aspirin
5. Caffeine
6. Fish containing mercury (shark, king mackerel, swordfish, fresh tuna, tilefish, and sea bass)

Exercise is Important

Exercise is good both for the pregnant woman and her baby. The benefits of exercise include:

1.Fewer complaints of constipation and backache
2. Avoiding excess weight
3.Less risk of gestational diabetes
4. Less difficulty during labor
5.Quicker recovery time after giving birth”

The Best Diet To Loose Weight

Did you know that you can loose a significant amount of weight without loosing much fat? You may be just be loosing excess water and also muscle tissue you desperately need to keep your metabolism rate high. This makes it harder for you to loose fat in the long run, because the muscle you are loosing requires more energy than fat you are keeping. The more muscle mass you have, the higher your metabolism. Muscle will burn energy even when you are sleeping. Loosing muscle mass during dieting can be prevented by maintaining sufficient protein intake and exercising.

There are many factors you need to consider before you decide which diet program is right for you. It is important to be aware of the diet effects and what you want to accomplish.

Crash dieting may cause your body to react like it is starving and pack excess fat as a response. This will not stop the day you stop dieting, and so you will gain the lost fat back very quickly, and even more than what you started with. The best diet will keep your metabolism rate high or normal at all times.

Low carb diets restrict the amount of carbohydrates in the diet, because excess amounts of carbohydrates will cause the body to produce too much insulin. Insulin is a hormone telling the body to store rather than burn fat. Sure, lowering the blood sugar levels and the production of excessive insulin is a good thing usually, but there are some side effects you need to be aware of:

-Restricted intake of carbohydrates often results to constipation if not supplemented, since fiber intake is also reduced significantly. Constipation can then lead to other digestive problems like diverticulitis.
– A Low carb diet can also stress the renal system and increase the risk of arthritis.
– High consumption of saturated fat and cholesterol increases the risk of heart disease.
– Kidneys can become overworked on a low carb diet and the change in blood acidity can lead to bone loss. The strong smell of ammonia in urine is one of the telltale signs of a diet consisting on too little good fats and too much protein.
-On a low carb diet you may be missing out on vital nutrients, if you don’t take dietary supplements.

Low fat diets were popular for a long time. These diets are based on reducing fat intake and replacing it with carbohydrates. Low fat diets have created the misinformation that only fat makes you fat, and carbohydrates only give you energy. They ignored the importance of essential fatty acids and fat soluble vitamins. This led some people to eat higher amounts of low fat food with refined carbohydrates, and gain weight. Do I need to say more…

Some diets recommend ingesting excessive amounts of vitamin and mineral supplements. Usually this is harmless, but you need to know which vitamins and minerals are dangerous if consumed in excess. Iron and fat-soluble vitamin A are toxic in large doses for example. Most people can get the nutrition they need from healthy food. Though there are some exceptions like vegans, who often need to supplement vitamin B-12. A once a day multivitamin usually does the trick for the majority of the population in western countries.

Healthy, high fiber carbohydrate foods should be part of a well-balanced diet, especially those from fruits, vegetables and whole grains. Extreme diets may lead to nutrient deficiencies, and are less likely to be effective at long-term weight loss. The best diet is a life long change in eating habits, if the goal is to loose weight. The best diet is a normal balanced diet, which just comes with smaller portions and maybe some substitutions.

Eating Out And Staying Healthy

Are you one of the many American families that love to eat out at your favorite restaurants? If so, then you probably think that this lifestyle is not good for a healthy diet and most of the time this assumption is right, but you can still dine out occasionally and still be able to maintain a healthy diet. What it all boils down to is making smart choices in the foods that you eat and knowing the nutritional values of the food that you need to stay happy, physically fit, mentally stable and live an active life.

The first thing that you should do while eating out is to not order a drink. It is very tempting to order a glass of beer or some other mixed beverage for dinner, but the problem with these are that they have many empty calories which are not good for your body. One of the exceptions to the rule when it comes to alcohol is wine. Red wine has been proven to actually prevent heart disease in some people. Always remember, you should only drink one glass and no more. When I go out to a restaurant, I always order a cold glass of water which is much better for your body and your wallet.

You should also not order any appetizers unless it is part of the salad bar. The problem with these foods are that they are usually high-fat foods that are not designed to fill you up and they can even cause you to crave even more high-fat foods. Some of the well known appetizers are mozzarella sticks, potato skins, and wings. Try to focus on your main course meal and if you must have an appetizer, share the single portion with your dinner guests.

Before you order your main dish, make sure that you know the ingredients in the meal. Dishes with cream sauces or high fat meats should be avoided and it is not a smart choice to order potatoes or onion rings. Instead, order some type of vegetables with your meal or just order the main course when possible.

One of the most important things is the size of your meal. If possible, try to order off the lunch menu as those portions are much smaller then the dinner portions. You should always ask your waiter for a doggie bag at the beginning of your meal. This way, you can split your meal in half and not be tempted to eat the whole entire meal in one setting. Usually, you will get enough food for two or three portions in one meal.

The last thing and probably one of the hardest things that you should do is to skip dessert. If you feel that you must order dessert, then split the single portion with your dinner party or split it in half. Some of the desserts that are served in restaurants contain more calories then your whole meal, so think twice before you decide to indulge yourself at the end of your meal. There are times when all of us tend to cheat a little when it comes to eating and that is completely normal, but healthy eating requires a lot of will power and commitment.

I hope that you found this information useful and if you would like more information on ways to live healthy, then please visit my healthy living web site where you will find great information to help you live a long and healthy life.