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Eating Allows You to Avoid Other Things


You might realize that you have a relationship with food that’s not quite healthy. You might know that you overeat and that you use food to soothe emotions. What you might not know is that eating can be used as an avoidance coping skill.

Eating is more fun than doing many other tasks – and it satisfies you emotionally, while having to tackle things you’d rather not deal with stresses you out. It’s not a hard choice to make.

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How Eating Becomes Avoidance Coping

Eating becomes avoidance coping when you use it to procrastinate. You might scoff at that thinking that eating only takes up your time when you have meals or snacks.

But there’s more to eating that the physical act of ingesting the food that leads to avoidance. Before you can get the food, you have to decide what it is that you’re going to eat.

So you spend time deciding on menus, pouring over cookbooks, scouring the web for new recipes to try out and don’t recognize that you could be using this to escape from doing what you don’t want to do.

Plus, you could also be using going to get the food items as an avoidance technique. It takes time to get to the grocery store and actually pick up the ingredients for the meals you’ve planned.

You might even convince yourself that you have to go to three or four different stores to get the “right” label or the perfect item. Then once you get the food, you spend time getting it ready to make.

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Some food dishes call for more detailed steps than others so you could end up spending hours on food prep. Once you’ve prepared it, then it’s time to cook the food.

After it’s all ready, then you spend time eating the food. Since you can’t leave the kitchen a mess after preparing a meal, you’ll want to clean up the kitchen. You might decide that the pantry needs to be cleaned out as you put items away.

The stove needs to self-clean so you should handle it. Then while you’re at it, you check the refrigerator and see the food that you really should go ahead and throw out.

So you clean out the pantry, you clean the stove, you clear out the refrigerator. Then you decide that you need to sweep and after that, since you swept, why not go ahead and clean the floors so the kitchen will be completely clean.

By the time you get all those things done, the dishwasher cycle has finished and since you hate leaving the dishes in there, you might as well stay in the kitchen long enough to put them away.

By this time, you’ve turned the simple act of getting the food and making it into a full time job. After you’re done, you’re too tired to really concentrate so it’s time for a little relaxing television and then off to bed.

Keeping busy dealing with food related stuff has enabled you to push aside what you should deal with. Some people go through this same cycle every day. The only thing that changes are the chores that they use to keep themselves busy with.

Using Food Allows You to Avoid Decisions

Life is full of decisions and some of these decisions are difficult ones. They can make you feel torn up inside and that hurts. No one enjoys pain – whether it’s physical or emotional.

So if you can put it off, then that’s what you’re going to do and grabbing something to eat will occupy your hands and your mind. You won’t have to think about the decisions you need to make then.

People often avoid making hard decisions because they feel overwhelmed and unable to cope. You might recognize that making the decision you have to make will cause someone else to become upset and rather than deal with the drama, you’ll turn to food to help make yourself feel better.

You might be using food to avoid making a decision because you’re afraid of making the wrong decision. This can be especially true if the decision is going to change your life drastically.

Some examples of decisions like that could be ending a relationship. Quitting a job to take a new one. Or making the choice to uproot your life to move to another state and leave family and friends behind.

Fear of making the wrong decision can lead you to food and you’ll end up putting off making the decision. Some people use food to procrastinate themselves right out of making any decisions until the time to make the decision has passed and it’s too late to change anything.

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Some people use food to avoid making a decision that could actually be a successful one. It’s common that people avoid decision making out of fear of making the wrong one but it’s equally as common to do the same out of fear of success.

Most people use eating to avoid making decisions that might lead to success because they fear change. It doesn’t matter if that change could be positive and give them a better life.

It’s going through having to leave their comfort zone, having to break out of their routine that trips people up. Eating doesn’t cause that same turmoil. So if you can just eat something, then all the turmoil will go away.

If you have to make a hard decision in your life and you find yourself wanting to eat to self-soothe what you’re feeling, that’s a good sign that you’re using food as an avoidance coping technique.

Eating Lets You Avoid Dealing with Work

There is a downside to every single career you can think of because there’s no such thing as the perfect job. Even if you’re in a job that you love and you’re good at your job, there can be issues that crop up that have you turning to food so that you don’t have to deal with whatever is going on.

Usually these issues can be found in three categories. Responsibilities, colleagues and promotions. You might be able to handle all the responsibilities that you have.

But the fact that you need to get them done within a certain time frame can cause the pressure to mount. So you turn to eating so that you don’t have to deal with the feelings of being overwhelmed.

When responsibilities pile up to the point that you can’t possibly get everything done without putting in overtime or having to stay late, this can cause people to turn to eating.

They use food to avoid dealing with the load of work and with the resentment that they feel from having to work so hard. Colleagues who are lazy and put the lion’s share of work on your shoulder for a project can cause you to feel angry.

But since you want to keep a good working relationship, you might not want to speak up. So you just do the work of two people and then you eat to avoid having to deal with the situation with your coworker.

The eating works as a way to de-stress you from the coworker’s actions. It puts a temporary fix on a situation that needs a solution. And as long as you don’t deal with the situation, you’ll continue to use food to avoid it.

You would think that being in line for a promotion would be so exciting it wouldn’t want to be something you would avoid dealing with. But the stress of worrying what will happen if you don’t get it can be taxing.

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So can the stress of worrying what will happen if you do get it. A promotion often means you end up with added responsibilities and longer hours. You might end up getting the promotion without realizing what you were getting yourself into.

Because it’s something you really wanted and you could use the extra money that came along with the promotion, you don’t say anything if you feel overwhelmed by it.

Instead, you turn to food. When you eat, you don’t have to think about all the what-ifs. What if you can’t get everything done? What if you can’t motivate the people you’re now in charge of?

The stress of what could be as well as the stress of what is when it comes to work can make you seek food. When you eat, those brain chemicals are released that make you feel better.

Once you’re soothed, you feel okay about the promotion or whatever is going on at work until the feeling wears away and you’re back at square one.

Eating So You Don’t Have to Exercise or Clean

If there are two things in the world that most people would rather not do, it’s exercise or clean. Neither one of those are particularly fun even if they are a necessary part of life.

There are hundreds of other things that are more fun you could choose to do. Getting ready to exercise takes the time to get into workout clothes, to head out of the house to walk or run or get to the gym.

If you exercise in the house, it takes to workout with the equipment or set up the exercise video. Then you have to take a shower and finish up the rest of the day. Sometimes, people can subconsciously resent the time it takes to exercise.

Knowing they should exercise, especially if they have any health problems can often drive people to eat. This way, they can not only avoid the activity of exercise but can soothe the feelings such as guilt that come along with not doing what you feel you should be doing.

One way that you can change eating so you don’t have to exercise is to change how you look at exercise. If you hate doing it, if exercising is something you absolutely dread even the thought of, then it’s time to change what kind of exercise you’ve been doing in the past.

You replace exercise with eating because it taps into the reward center in the brain. You eat and get a release of the feel good chemicals so you feel better. By changing the kind of exercise you do and make it something you really enjoy, you can gain the release of the same chemicals and reach that same endorphin high you get from eating.

This same method will work when it comes to cleaning. If you hate cleaning, it’s easier to grab some food and turn on the television to catch up on your favorite show.

You feel satisfied when you do that. But the problem is that when you look around afterward the cleaning still has to be done, so you didn’t accomplish anything.

Avoiding things like cleaning and turning to eating instead can keep you trapped in a cycle of avoidance coping. Because once you’ve procrastinated with the food, you’ll go about your day and try to ignore what you didn’t get done.

The uncompleted cleaning chores, however, will be at the back of your mind, nagging you. Unfinished business has a way of causing stress to build up until it’s taken care of. You’re better off just getting whatever you hate to do over with first thing.

Eating to Avoid Dealing with Relationships

Relationships are tricky because emotions are involved. Interacting with people leaves room for misunderstandings, for hurt feelings and for the build up of stress.

But they also can bring plenty of happiness. Regardless of the emotion associated with your relationships, they can be triggers that push you to eat. Eating allows you to avoid having to deal with whatever is going on in a relationship.

You’re using food to try and drown out the hurt, the stress when a relationship is having difficulties. The act of eating offers you comfort and because you feel better, you see the food as a friend you can turn to when you can’t resolve or make sense of a relationship problem.

When you use food to cope with relationships, it never helps. All is does is give you a temporary feel good delay before the same emotions are going to rise up within you.

When you eat to avoid dealing with relationships what’s really going on inside of you is that you’re seeking help to deal with the stress that the emotions brought on.

It’s often much easier to reach for food than it is to deal with a relationship that makes you feel inside out. Discussing difficult issues in a relationships and often being called on to make a hard decision about it is the way to stop running to food.

You might even know the solution and how to solve what’s going on in the relationship that’s stressing you out. But the problem is that other people are the variable.

You don’t know how they’re going to react. That’s what keeps people from dealing with relationship issues. They’re not afraid of the truth or of speaking the truth.

They’re afraid of the other person’s reaction – of their anger, their hurt, or their silent treatment. Eating will temporarily solve whatever is going on but it never solves anything.

Using food to tamp down emotions only teaches you not to feel – to numb yourself – and this can open the door for the development of food related issues like binge eating.

Instead of turning to food, it’s always better to give any relationship and the issue with it a breather. When you have yourself under control and you have calm, then approach the issue to deal with it.

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Health Benefits Of Dark Chocolate

Everybody has a sweet tooth, and chocolate is a no-fail satisfier. Dark high quality chocolate in particular (not your typical Snickers) has several health benefits that make it a bit more justifiable to snack on!

For many years, chocolate has been viewed as the ultimate comfort food and it has become one of the most popular foods in the world. However, due to the over consumption of this silky, dark, sweet food many health practitioners warn against it. They say that it’s calorie-laden and does little in the way of ‘real’ nutrition.

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The question is, though: are there any health benefits to consuming dark chocolate?
Obviously, over-consumption of any food can have a detrimental effect on general health. Recent studies, however, have shown that consumption (in moderation of course) of dark chocolate has many health benefits. So eating about an ounce of dark chocolate every day is actually a good thing!

The first question that many may ask is: why dark chocolate, not milk chocolate?
The reason is that when you compare dark chocolate with milk chocolate, dark chocolate comes out trumps when it comes to nutritional benefit. Dark chocolate has more fiber and nutrients, but less sugars and cholesterol.

It has to be said that, when talking about dark chocolate, we are talking about chocolate with a cacao percentage of 70% and more.

The Main Health Benefits Of Dark Chocolate

• Lowers cholesterol. In studies, dark chocolate has proven to lower LDL (bad cholesterol) and increase HDL (good cholesterol). As we know, too much bad cholesterol is not good for us. These studies showed that dark chocolate actually provided health benefits when it comes to cholesterol.

• It’s good for the heart. Perhaps the most well-known reason, dark chocolate is good for the heart. Dark chocolate contains nutrients that are known to help lower blood sugar and increase blood flow. In addition, anything that lowers cholesterol is good for the heart. Some observational studies have showed that dark chocolate can reduce cardiovascular death in men by up to 50%. These aren’t scientific studies, but given that dark chocolate lowers cholesterol and can lower blood pressure, then these findings are significant.

• It improves your skin. Dark chocolate contains lots of flavanols, which protect the skin against sun damage. Of course, this doesn’t mean that you can do without sun cream! However, it does mean that the flavanols will reduce the damage on the skin due to the sun. Therefore, if you are planning a summer vacation, then you could start increasing your intake of dark chocolate a few weeks before your holiday. In general, dark chocolate has a positive effect on the skin.

• Can prevent diabetes. Insulin is a word associated with diabetes. Many studies have shown that dark chocolate improves insulin sensitivity. This means that dark chocolate can improve blood sugar levels. Because of its properties it can actually be incorporated in a diabetic diet.

• It’s nutritious. There are many good aspects to chocolate. Of course, chocolate contains calories – up to 242 per 100 grams. This means that it should be eaten in moderation. However, dark chocolate contains minerals such as iron, magnesium, copper and manganese, zinc, potassium and selenium. It is also a good source of fiber, containing about 11 grams.

• Good source of antioxidants. Dark chocolate also contains a vast amount of antioxidants, which are great for promoting heart health, decreasing risk of infection, and fighting free radicals in the body. The cocoa tree is one of the best source of antioxidants on the planet. This means that its fruits – the cocoa pods also have antioxidant properties. Many studies have shown dark chocolate to have a higher amount of antioxidants than blueberries or Acai berries.

Although dark chocolate has a higher calorie, fat and saturated fat content than milk chocolate, its health benefits are much higher than milk chocolate. If you consider that dark chocolate has 22% more iron, four times more fiber and 242 grams more theobromine (the alkaloid which reduces blood pressure) per half bar than milk chocolate, then the picture becomes clearer that dark chocolate has many health benefits.

It is also worth considering that dark chocolate has less carbs and half the sugar of milk chocolate and it’s easy to see why dark chocolate has many health benefits.

Dark chocolate is definitely the preferred flavor of chocolate when it comes to those midnight snacks or holiday treats. Just make sure you don’t over indulge!

Your Best Food Choices To Prevent Cancer

Far too many lives are negatively impacted, or taken too soon by a wide variety of dangerous and relentless cancers. Scientists are hard at work trying to discover the cure to this deadly disease, and all its different varieties but in the meantime, is there anything we can do differently in our diets to prevent cancer?

Diet is well known to play a key role in so many aspects of both good and bad health. Nutrients from food are used by the body for countless internal process, energy, healthy immunity, and brain health. Nutrients are also essential for avoiding disease, including heart disease, the common cold, and even cancer.

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Research has shown that eating a healthy, balanced diet with fruits and vegetables can help in all aspects of maintaining good health. There are even some specific foods that are considered cancer-fighting powerhouses. Perhaps they are already part of your diet, but if they are not, now is a great time to start incorporating the following cancer preventing, and delicious foods.

Garlic

Science suggests that the sulfur that is released from this fragrant food can have cancer fighting powers. It can prevent cancer from forming in your body and accelerates the repair of DNA. Real garlic cloves are a better option than a supplement, and it’s best to peel the cloves and crush or mince them. Then let them sit for 20 minutes before you cook them so the enzymes have time to activate and release the sulfur. Raw garlic can be enjoyed in salads, sprinkled over cooked meats, fish and poultry or steamed vegetables.

Broccoli

Cruciferous vegetables such as broccoli, kale, and cabbage are all packed with enzyme producing phytochemicals that become active as you chew. Eaten cooked or raw, these veggies help protect against stomach and intestinal cancers.

Tomatoes

Have you ever wondered what gives tomatoes that lovely red color? It’s a phytochemical called lycopene, and its concentration is higher in tomatoes than any other foods. Tomatoes are most prepped to protect from cancer when they are cooked or processed, because your body can more easily break them down and absorb the vital nutrients.

A wonderful dish with tomatoes is grilled tomatoes parmesan. Cut a whole tomato in half, sprinkle parmesan cheese on top and bake at 375F on a cookie sheet with a little olive oil for about 5 to 6 minutes or until the cheese is golden brown.

Cooked Carrots

Carrots are loaded with antioxidants, and beta carotene which has been linked to slowed cancer growth. This naturally sweet and well-loved veggie is most beneficial cooked as light steaming releases essential antioxidants, so you’ll help keep all the nutrients intact if you steam them whole, and then cut them before enjoying. Add fresh raw garlic over the steamed carrots to double the cancer fighting benefits!

Strawberries

Berries are small, but mighty when it comes to health benefits, and antioxidant-rich strawberries are one of the best in the bunch for cancer prevention. Additionally, they contain Ellagic acids, which have shown the ability to slow tumor growth and protect against mouth and esophagus cancers. Moreover, they are a great food to eat for naturally healthy and white teeth.

Berries make great snacks, powerful breakfast foods over a whole grain cereal or Greek yogurt and they are awesome low calorie desserts.

Spinach

Spinach is a great source of nutrients, fiber, and carotenoids. Carotenoids are important in cancer prevention because they flush out the free radicals in our bodies before they have a chance to settle in and do any damage. You’ll get more benefits from eating this green, leafy super hero raw or just slightly cooked and wilted.

You can eat spinach raw in salads or enjoy it sautéed for just a couple of minutes in olive oil with a dash of fresh garlic and a little salt.

Whole Grains

Eating whole grains contributes to well balanced and tasty diet. They also contain antioxidants called lignans that can be helpful in prohibiting cancer cells from multiplying. When you’re selecting breads, cereals, and side dishes such as rice or pasta, always go with the whole grain varieties for a healthy dose of fiber and antioxidants to help ward off cancer.

Limit Meat, And Choose Hormone Free

Meat is a great source of protein, but can often be tinged with growth hormones that were given to the animals to make then larger, faster. These hormones have been linked to cancers, so choosing hormone free options will help protect you. Meat should also be enjoyed in moderation, and not overcooked to the point of charring.

Bottom Line

Healthy, fresh, whole natural foods not only contribute to good health, but can also heal and restore balance in our bodies. Conversely, eating junk and processed food can actually do the opposite by depriving the body of the nutrition it needs to function at its best, and to maintain optimal immunity in order to fight disease.

Incorporating these powerful foods into your diet will help protect against cancer, and give you delicious and long lasting health.

B Vitamins 101

B Vitamins are water soluble and essential for many functions within the body; it is vital that we have a sufficient quantity of each of them. These vitamins are essential for many internal body functions including the nervous system, immune system, healthy blood cells, and cell division.

Furthermore, B vitamins help to steadily release energy from the food we eat so we do not have to rely on sugary and unhealthy snacks between meals.

B Vitamins can be easily destroyed through alcohol, cooking and certain food processing techniques; it is for this reason that white flour products are less nutritious than wholegrain products.

The Different Types Of B Vitamins

It is a fact that B vitamins are a group that consists of eight different types of vitamins; the most commonly known varieties include folic acid, B12 and thiamine. While they all have slightly different functions, there are physical illnesses that are linked to a deficiency of such vitamins. Some of the key vitamins are discussed below.

Folic Acid

Folic acid is supplement that turns into folate once in the body. Folates are essential for DNA repair, and cell growth; this is particularly important at life stages such as infancy and pregnancy. It is important for women of childbearing age to ensure they take sufficient folic acid supplements; benefits for the unborn child and women are abundant.

It is important for pregnant women to not only consume foods high in folic acid, but to take folic acid supplements. While the body has some in reserve, if there is a lack of supplements for a reasonable amount of time, a deficiency will occur. A deficiency can lead to depression, confusion, anemia, and ultimately, during pregnancy, fetal defects. Folic acid also appears to have benefits in reducing the likelihood and seriousness of other health conditions, including strokes and fertility.

Food sources include: As the name implies, foliage foods are high in folate, including, green leafy vegetables, such as turnip greens, and spinach, along with various fresh fruits. Folate fortified foods include various pastas, breads and other grains.

Vitamin B12

Vitamin B12 is important for essential brain and nervous system functioning. Vitamin B12 can be obtained through animal-based products such as eggs, milk, and shellfish. Vitamin B12 is also available as a supplement at many health food shops and via your doctor.

A lack of B12 in the body can have serious consequences on both the brain and nervous system; at even minor levels of deficiency, symptoms such as memory loss, fatigue, and depression can occur.
Food sources include: Animal foods, like beef are the only natural source of vitamin B12, along with shellfish, clams, crab, and mussels. Many products are also fortified with it including, cereals, and soy foods.

Niacin

Niacin is also known as B3 and is important for many reactions within the body, including cell synthesis. Niacin has been shown to be beneficial in the cardiovascular system and associated health conditions.

Food sources include: It is relatively easy to get enough niacin, as it is present in foods such as peanuts, lentils, fish, and meat.

Riboflavin

Riboflavin, also known as B2, is essential to create and maintain the body’s basic building blocks. A deficiency leads to symptoms including sore throat, birth defects if a woman is deficient during pregnancy, anemia, and oily skin.

Food sources include: Riboflavin is found in many food sources including milk, cheese, yeast, mushrooms, and almonds.

Pantothenic Acid

More commonly known as B5, pantothenic acid is vital for metabolizing carbohydrates, proteins, fats and alcohol. Additionally, it produces red blood cells and hormones such as steroids. B5 is widely available in many different forms, but are most often found in milk, eggs, and peanuts. It is exceptionally unusual but is characterized by fatigue, vomiting, and constipation.

Food sources include: cheese, yogurt, asparagus, spinach, fish, eggs, chicken and fortified cereals.

Thiamin

The body uses thiamin to regulate appetite and supports metabolism.

Food sources include: dark green leafy vegetables, pork, fortified cereals, wheat germ, green peas, lentils, almonds, and enriched rice.

Symptoms Of B Vitamin Deficiency

The symptoms of any of B vitamin deficiency are very similar to a large number of other health conditions so it is important to not self-diagnose any particular vitamin deficiency.

Moreover, it is always a good idea to speak to your health professional before making any substantial changes to your diet. By eating a balanced diet on a daily basis, you will probably find you are consuming an adequate amount of B vitamins already.
Foods High In B Vitamins

The Nutrition of Chia Seeds and it’s Health Benefits

Chia seeds have been used by mankind for their health benefits for centuries. Both the Mayans and Aztecs have used these seeds in their diets for generations, and today people all around the world are enjoying the various nutrition benefits of chia seeds.

Small but powerful, chia seeds are chocked full of vitamins and minerals and are easy to add to an everyday diet. They’re being used in cooking, added to beverages, used in baked goods, salads, and so much more. These seeds are an excellent source nutrients and antioxidants, and they come with a long list of health benefits.

Nutrition Value of Chia Seeds

To simply say chia seeds are good for you is a severe understatement. These little seeds come with a variety of superpowers that target different health problems people may be dealing with. They can help reduce certain discomforts, prevent problems, and even reduce the risk of certain health concerns when used correctly. The following are just some of the nutritional values of chia seeds:

Essential Omega-3 and Omega-6 Fatty Acids

Chia seeds are a good source of Omega-3 fatty acids, which are vital polyunsaturated fats. Due to the chia seed’s lipid profile, which is composed of about 60% omega-3s, or 4915 mg per ounce, they are one of the richest plant sources of essential fatty acids. Specifically, they’re a great source of alpha linolenic acid, also known as ALA. The omega-3s in chia seeds are great for helping reduce inflammation and high cholesterol, and can greatly enhance ones’ cognitive abilities and performance. In fact, many students add these seeds to teas and water to help them stay focused and alert for their rigorous studies.
They also contain 1620 mg Omega-6 fatty acids per ounce, a wallop of goodness for heart health.

Antioxidants

A good source of antioxidants, chia seeds help to protect the body from free radicals, cancer, and the negative effects of aging. Due to the volume of antioxidants found in chia seeds, they are incredibly durable and have a long shelf life. Chia seeds can last up to two years without refrigeration—but you’ll likely use them long before that!

Fiber

Fiber is great for keeping the bowels regular, lowering cholesterol, reducing inflammation, and keeping you full after a healthy meal. Chia seeds contain a lot of fiber, coming in at about 10 grams in just 2 tablespoons of the seed. Many people find it hard to get the recommended amount of fiber into their daily diet, so chia seeds are an easy way to add this nutrient in healthy doses.

Lots of Minerals

Just two tablespoons of chia seeds include up to 18% of the DRI for calcium, 24% for magnesium, 35% for phosphorous, and up to 50% for manganese. These nutrients are highly important for helping the body fight against hypertension as well as maintain a healthy weight. They are also imperative for a part of DNA synthesis and energy metabolism, ensuring that you have enough energy to get through your day.

Chia Seed Health Benefits

In addition to the nutritional value of chia seeds, they also come with a number of health benefits. These include the following:

Regulating Blood Sugar

Blood sugar is responsible for one’s energy. When blood sugar is low, people can feel lightheaded, sluggish, and very weak. When blood sugar is high, it can lead to serious problems. Chia seeds are handy for regulating the body’s insulin levels by reducing insulin resistance as well as decreasing uncharacteristically high levels of insulin in the blood. This leaves you feeling alert and energized.

Easily Digestible

Chia seeds can be digested whole unlike other high fiber, high omega-3 seeds such as flaxseed. Due to this, chia seeds are much more versatile and can be added to different dishes a number of different ways. Flaxseeds and the like must be ground for the individual to experience their full health benefits, but chia seeds can be eaten, drunk, and digested entirely whole and still offer the same amount of nutrients and minerals.

Keeps You Full

One of the main problems of dieting is not feeling full or satiated. Many people cheat on their diets or simply struggle because the foods they’re eating do not contain enough protein or fiber to keep them full and focused and they find themselves feeling hungry and experiencing cravings. Chia seeds offer satiety, which helps you lower food cravings between meals. Due to the “gelling” effect of chia seeds when mixed with water, tea, or other liquids, they help you to feel fuller for longer.

Gluten-Free

For those who are on a strictly gluten-free diet, there’s no worry of cutting chia seeds and their amazing health benefits out of your routine. Chia seeds have absolutely no grains or gluten, so they can be added to your gluten-free diet without worry.

Boosting Nutrition When You Want to Lose Weight.

We’ve all seen the headlines: Nearly 70% of Americans are overweight or obese, with one-third of the population falling into the obese category. There is no single ideal target weight to aim for, however. The Body Mass Index, or BMI, has proven a helpful tool in calculating a height to weight ratio and coming up with some general guidelines on what it means to be Normal, Overweight, and Obese.

The National Heart, Lung, and Blood Institute (NHLBI) has created a very useful set of tools to help you calculate your BMI, and take steps to get on track with your new weight loss program. First, find your BMI number. Then look up where it falls in terms of the weight ranges listed on the page. Obese is generally agreed to be a BMI of 30 or more.

Look at your weight and height.

If you fall into the overweight or obese categories, look at the tables at the site to see what is considered normal weight for your height. Choose a target number to aim for, and then calculate how many pounds you need to lose to reach that target.

Use the range of information and interactive tools at the site to help develop a sensible eating plan that can help you slim down to your target weight within a reasonable amount of time. Safe weight loss is usually considered to be 1 to 2 pounds a week.

Once you have your target weight and your estimated time frame for reaching it, it is time to look at good nutrition while you lose weight. Most meal plans will encourage you to boost your fruits and vegetables and cut back on processed foods. A good nutritional database can help you understand which foods are healthiest, and which should be avoided.

Small changes can change a lot.

If you love fried foods, switch to grilled. If you love sweets, try fruit instead. If you love canned soups, convenience foods from the supermarket freezer, or eating out, look up ‘copycat’ recipes online. They can give you the same taste sensation and nutrition from the food, for far fewer empty calories and chemicals.

Stay hydrated to help you feel fuller throughout the day. Fruits and veggies will not only add essential nutrients to your diet, but fiber and liquid as well, which will also help you feel fuller faster and for longer.

Look at your own eating habits as well. Do you tend to skip breakfast and then gorge when you finally do eat? Do you have a light dinner because you are trying to slim down, but then snack in front of the TV? Eating small regular meals with protein and some fat can help curb any out of control cravings and keep you feeling full.

Finally, never skip meals; this can damage your metabolism and actually make it even harder to lose weight. Your food is your fuel to help power you through the day. Keep your tank full with high-quality fuel and see how easy it can be to shed the weight in a healthy way.

Look Here And You Will Have Gain Great Insights About Vitamins And Minerals

Lack of vitamins and minerals can affect our health

Vitamins and minerals, or lack thereof, can make a huge different in your health. Regularly taking multivitamins will strengthen your immune system and boost your energy levels. However choosing the right type of supplement isn’t always easy. Use the following tips to make sure that you find something that works for you.

Vitamins and minerals must be synthesized to be utilized by the body. For example, calcium can make it harder for your body to absorb iron. So avoid any dairy products or calcium supplements and antacids for 30 minutes after taking your iron supplement.

Always try to consume a balanced diet. Try to get 5-7 servings of fruits and veggies every day, as well as some protein. If you can’t do this, you should try supplements to get some your vitamins and minerals.

How can calcium help us.

Calcium helps build and maintain strong bones. You must take it with vitamin D for the best effect. Supplements, diet, and sun exposure are the best methods for getting proper levels of vitamin D. All of these things allow your body to take in more calcium.

Any supplement which includes oil must be ingested with a meal. Vitamins like A, E and K are ones that are best absorbed with food. They work best if the food you are eating them with contains fat.

Milk and sunlight are among the most effective sources of vitamin D. Take a supplement if you do not prefer milk. Vitamin D plays a major role when it comes to keeping your bones strong.

A lot of people suffer from unexplained aches and pains. Before going to the doctor, try a supplement regimen that is packed with vitamins. Fish oils and vitamin E can help your muscles soften when they’re bound up.

To build red blood cells, iron is necessary. These cells are most important; they carry oxygen to each cell in your body. Women generally need more iron than men, which is why there are some iron supplements that are just for women. If you are feeling exhausted or having trouble breathing, you may not be getting enough iron.

Sometimes, it’s tough to eat healthily when money is tight. Vitamins and minerals help give your body what it needs in order to function properly.

You will find many of the nutrients you need in fruits and vegetables, but you should focus on fresh over processed or canned. Dietary supplements are the perfect complement to your healthy diet and lifestyle.

 

Visit your doctor to learn if you have deficiencies. Finding out what you may be lacking can help to ensure you are taking the proper supplements.

Living in a poor economy sometimes means we deprive our body of good nutrition by eating as cheap as possible at the local fast food restaurant. Make sure you take the right vitamins each day to feel better, and ward off any potential colds while keeping your body in optimum health.

Always be skeptical about where you get information regarding minerals and vitamin supplements. Most adverts want to sell you a product, sometimes at the cost of omission. Question anything you hear to make sure you are getting the truth. Should you have doubts, speak with your physician about the supplement.

Be aware that many prescription and over the counter medications can interact negatively with vitamin and mineral supplements. The results of these interactions are often severe and can even be fatal. Talk with your doctor about any supplements you take. Also, discuss your situation with the pharmacist so he or she can advise you as well.

B12 vitamin

The older you get, the harder it is to absorb vitamin B12. Taking B12 may help; however, some people cannot properly absorb vitamin B12. Get yourself tested annually to check out your B12 levels. You may want to consider shots if you find they are low.

Try to eat your vegetables raw or steamed. When you cook, you can diminish the vitamins in your food. If you need to cook vegetables, steaming them will keep the vitamins locked in while still providing a good consistency. Vegetables that are flash frozen still retain most of their vitamins, so be careful that you don’t overcook them.

Eat your vegetables steamed or raw. Cooking depletes foods of vitamins. Steaming won’t make them lose any of their vitamins. Vegetables that have been flash frozen contain high levels of vitamins as well as long as you do not cook them too long.

Never take any vitamins if you are expecting, unless you have discussed them with your doctor. It may negatively affect the health of your child. So be careful not to endanger your child.

Hopefully, you now understand a lot about vitamins and minerals. Shopping for dietary supplements can be a difficult task if you do not know what you are looking for. Follow these suggestions and you will be able to tell which are the real deal and which are not.

A Great Article About Vitamins And Minerals


It isn’t important whether you are old or young. It doesn’t matter your gender or size. You need nutrients to live like any other human. To get a good idea of what supplements you should take to live a healthy lifestyle, keep reading.

Vitamins and minerals must be synthesized to be utilized by the body. One good example is the fact that calcium can prevent the body from absorbing iron. Additionally, you should not wash down your iron pill with a glass of milk or take an antacid medication within half an hour of taking iron.

Of all the sources of vitamin D, sunlight and cow’s milk are very high in potency and easily absorbed. Take a supplement if you do not prefer milk. This vitamin can help protect bones and keep them strong.

Listen to your body.

From time to time your body may ache for reasons you don’t quite understand. Rather than seeking medical care, increase your mineral and vitamin intake. Vitamin E and fish oil are a great way to make muscles feel better as they aid in softening them when they are taut or strained.

Iron is great for maintenance of red blood cells. These are the cells which get oxygen from place to place. Women require more iron than men, so you are likely to find these supplements packed with more of this mineral. Should you have difficulty with breathing or feel exhausted, you may have an iron deficiency.

Get healthier by adding minerals and vitamins to your daily diet. Depending on your current diet, you may find that adding certain vitamins can help you feel better.

Vitamin A is important; this antioxidant will boost your immune system, improve vision, lower your heart disease risk, and reduce the effects of aging. It may be toxic if too much is taken, so stay within the daily dosage that is recommended. That amount is 2300 IU, or International Units. Carrots, squash and dark, leafy greens are the best source this vitamin.

class=”Normal “>Vitamin supplement are essential these days. Because many of the foods found in supermarkets have been highly processed, much of the nutritional value has been depleted. These nutrients can be replaced in your diet by taking a high quality supplement.

Fresh food is better for your health.

Fresh produce is less processed and therefore, better for you overall health than canned fruits and vegetables. In addition to eating a healthy diet, but you will also find it necessary to supplement your diet with a high quality, non-chemical vitamin and mineral supplement.

People often neglect their diets by eating fast food, and not providing their bodies with the right amount of vitamins and nutrients. Make sure you take the right vitamins each day to feel better, and ward off any potential colds while keeping your body in optimum health.

You must make sure you’re careful if you’re going to take supplements. Vitamins and minerals are great for your body, but you can overdose. If you take several supplements, you can do damage to your body. The issues depend on the vitamin or supplement, but the effects are always negative and sometimes fatal.

A lot of OTC medications and prescriptions have nasty side effects when combined with certain supplements. There can even be interactions that are life threatening. When you consult your doctor about medicines, inform them about your supplement routine as well. Talk with a pharmacist about any adverse effects.

Vitamin B12

Not everyone can absorb B12 efficiently, especially as you get older. You could consume quite a bit and not even absorb a trace amount. Get yourself tested annually to check out your B12 levels. You may want to consider shots if you find they are low.

Steamed or raw is the way to go when it comes to eating vegetables. Cooking food can strip it of natural vitamins. If you want to cook veggies, steam them. Frozen vegetables are the way to go when incorporating them into your diet.

If possible, your veggies should be steamed or raw. Vitamins are often broken down with the heat of cooking. If you are preparing vegetables, it is important that you steam them the right way to get a good taste without losing out on essential vitamins. If veggies are flash frozen, they have lots of nutrients. Be sure to retain them by avoiding overcooking.

Give your doctor a call and ask him which multivitamin is best for you. You can check credible online sources to learn which vitamin brands are real and which fail to pass muster. Do your research to find the supplements that are best for you.

Everyone needs vitamins and minerals in order to stay healthy. That said, many people don’t get everything we need out of our diet, and supplements can help make up the difference. Now you have some great ideas to help you get started.”

Important Advice About Vitamins And Minerals That You Really Must Learn

Do you get enough sunlight during the winter? If you do not spend much time in the sun, you could suffer from vitamin D deficiency. Is menstruation something that you are going through? You may lack enough magnesium. From lack of calcium to low B12 levels, you can damage your health by not getting the vitamins and minerals you need. Read the following advice to learn more.

How do vitamins and minerals work with each other? For instance, iron is not absorbed as well when calcium is present. If you take an iron supplement, avoid ingesting dairy for at least half an hour before or afterwards.

Calcium helps with the strength of your bones. If you want your body to take in the calcium, you must have enough vitamin D. Sunlight, certain foods, and vitamin D supplements can help with absorption. Each of these things is a good way to make sure your body will absorb calcium.

It is important to know how to take your supplement.

Any supplement with fat needs to be taken on a full stomach. This would include Vitamin E and omega 3 fatty acids. It’s important to note that vitamins will work better if you are eating a healthy diet that includes a little fat.

When it comes to our diet, we don’t always know how to get healthy foods without breaking the bank. Vitamins and minerals help give your body what it needs in order to function properly.

Getting enough vitamins and minerals is growing in importance. In fact, those processed foods in stores have a lot less nutritional value that you can even imagine. To get a good dose of quality nutrients, it is important you take a good quality multivitamin.

As an adult, if you are interested in trying gummy vitamins that you serve your kids, take more than one. Adults need more vitamins and minerals than kids, so you’ll need more than one. Although, you should still use caution because taking more than the intended amount could be harmful.

People without lots of money to spend often settle for unhealthy fast food. Get some bottled vitamins to make sure you have the nutrients to stay healthy.

Question everything you hear about supplements.

Many advertisements don’t care about your health, only about getting you to buy their product. Question all you see when you obtain this information. Discuss your concerns with your doctor.

Exercise caution when consuming supplements. If you take too much of certain nutrients, you could literally overdose. Overdosing on certain nutrients can be extremely dangerous. The results of taking too many nutrients vary depending on the type of vitamin or mineral, but an excess of some nutrients can be life-threatening.

If you are taking calcium carbonate for good bone and dental health, be sure to take it with a meal. It is best when it is taken with food. If taken on an empty stomach, the calcium will not be absorbed by the body.

Vitamin B12 is not absorbed by everyone; this is especially true for older people. You may be able to take it in, but you won’t be able to absorb it. Get your B12 levels tested annually to see if you have enough; if not, think about receiving shots.

Were you aware that a deficiency in Vitamin D, omeg-3 and magnesium can cause depression. Omega-3 fatty acids are among the most popular of all the supplements, and its popularity is well deserved. It allows your brain health to be better while helping other functions in your body. One of the biggest benefits of the mineral magnesium is to help you remain calm.

Speak to your family physician about the multivitamin he recommends. Look online for credible facilities to locate vitamins that are risky. Remember, the FDA does not rigorously test effectiveness of supplements. It’s up to you to conduct research.

When pregnant or nursing, do not take vitamins that have not been recommended by your doctor. Don’t just assume that something natural will have little in the way of negative effects. The wrong dose or an allergy to a specific vitamin can be extremely risky. Don’t take anything that isn’t prescribed.

About 80 percent of the population in America eats a diet that is magnesium deficient. A magnesium deficiency can be tied to insomnia as well as other health-related conditions. Some conditions that make you magnesium deficient are diabetes, alcoholism, and age. A well-balanced diet and supplements can help fix your magnesium deficiency.

Eat fresh, natural food as often as you can. Just make sure not to cook out all the healthy stuff. For this reason, you should cook in small amounts and have fresh food every time.

If you are not getting enough vitamins and minerals, you may need to start taking supplements. We’ve provided you with some basic information to get started, but now you have to turn it into a health plan. You will feel wonderful if you follow this blueprint.”

 

How To Develop Endurance For A Workout


You do not have to have a background in science to understand how to make nutritious and healthy food choices. Here are a few suggestions for choosing better, more nutritious foods. There are lots of simple techniques to improve nutrition.

To maintain a healthy protein intake while cutting back the amount of red meats you consume, consider adding Quinoa to your diet. There are a lot of amino acids in it. It’s also gluten-free and has lots of vitamins. The flavor is mild and nutty. It’s a food that’s both delicious and good for you.

Eat a variety of proteins. Opt for fish, skinless poultry and lean meats. Eggs are a wonderful source of protein. Contrary to what used to be believed, food experts now say that one egg per day is not harmful. Try to have no less than one meat-free day per week. Replace meat with nuts, seeds, peas, beans or peanut butter.

Get your body in function

Maintaining proper nutrition is a key element to proper body functions. To get all the proper vitamins that you need daily, include a multivitamin supplement each day. You can find one at the vitamin store. For example, a woman who is 50 years old should look for a multivitamin aimed at middle-aged women. Take these supplements with water every day.

It is important that your diet provides you with adequate levels of selenium. Selenium is a mineral that acts as an antioxidant and which has many benefits for your skin. Selenium offers you skin a level of protection from the sun, and can also help to minimize the impact of free radicals in our environment. There are many foods that are high in selenium, such as tuna, garlic, and eggs.

Be sure you are eating healthy, wholesome foods with your allotment of calories. 2000 calories of healthy foods like vegetables, lean meats, and whole grains is much better than 2000 calories of processed junk. The type of food you consume is as important as the quantity of food you consume.

You should eliminate sugar from your daily diet and substitute artificial sweeteners. Too much sugar causes many health problems, including dangerous heart disorders. Rather, use an artificial sweetener like Splenda or Stevia. These alternatives will taste exactly the same.

class=”Normal “>If you want to eat less on Thanksgiving, eat a snack before going to supper. Going to dinner with an empty belly can lead you to overeating. Choose to eat some fresh fruit before you arrive for the dinner, and you will be less apt to eat far more than you should.

Its all about the food.

We all hear about the meat and potatoes mentality. The truth is that you need a variety of foods in your meals. Consume a wide variety of food that include the nutrients needed by your body, and you won’t need to by costly supplements.

When you go on a diet you should maintain nutrition, no matter how hard it seems. Choosing between comfort foods and foods that are good for you can be especially difficult when you love comfort foods. The more you choose healthy foods, the more you will find fattening foods less desirable. Now when you eat, you will be thinking about nutrition, which not only improves your physical state, but also your emotional one.

Avoid microwavable foods. Anything pre-packaged meals are chalk full of preservatives.

If you’re trying to improve your health and establish better nutritional habits, a helpful tip is to eliminate grains from your diet for a short period of time. The staple of people’s diets through history has consisted of fruit, nuts, beans, vegetables and meat. Processed grains haven’t been around as long, and we can live without them. You will definitely notice a difference in your body if you periodically stay away from enriched wheat flour and other unnatural grain products.

Make sure to thoroughly cook mushrooms if you’re going to eat them. Your body can be damaged by their carcinogens, and doing this will help break those down. Staying healthy can have a direct effect on how well your body burns fat.

In our culture, fatty potato products like french fries are added to many meals. Others think a meal isn’t complete without a potato dish. However, fresh veggies are a much better nutritional choice.

Their soft and spongy texture is great for dishes like eggplant parmesan and baba ghanoush. They are also rich in folic acid, antioxidants, potassium, and manganese.

The manner in which meals are prepared in the home can effect the nutritional outcome of foods greatly. Boil or steam your food instead of frying it or cooking it up in butter. It’ll make your meals much lower in fat. By choosing healthier methods of preparing food, one can ensure good nutrition.

When you begin using the above tips in your daily life, you’ll find it easier to make nutritious choices without having to think much about it. Once you get the basics, it gets easier to incorporate good nutrition into your daily life. Good health to you!”