Choosing To Eat Good Nutrition

We are all becoming more aware of the importance of eating healthy foods, as research is constantly revealing to us the benefits of good nutrition for our bodies. There is so much media coverage that we can not ignore this as it is very important for our health to eat well. Even though we have good information in some areas there are also those that try to capitalise on anything to get money into their pockets fast by selling us fads that don’t work.

Nobody can deny that eating well is of great benefit, it reduces sickness and diseases and in some cases completely prevents any infirmities from occurring. I would like to take you back to those days when there was no doctors and no medicine to rely on and people still survived a healthy life. The question would be how come there weren’t as many diseases as we have today? Don’t get me wrong here they had their fair share of problems but it was different to our lifestyles today.

We have the best hospitals, different kinds of medicines money can buy and we still fill up the hospitals to the point there is no room for new patients. We take medicines and yet we keep getting one disease after another. Is there a chance that we could take a leaf out of the ancient times and do somethings they did. In as much as we enjoy the modern day foods we still need to take good care of our bodies and start giving them the good nutrition that they need.

Having said that there is so much change and information about what we should eat and how we should eat. Many of us are at the mercy of the big companies that quickly capitalizes on any new fad and launch out products that suck money out of our pockets but do little or no good for us. There are definitely good changes happening now and most of them work well only if we would take our power back from being influenced by those that are only after money. Lets check these things out for ourselves before we delve into one fad after another.

vegetablesI have particularly become a fan of eating raw foods, mainly because I have  realised the importance of eating the vegetables and fruits when they still have their energy and nutrients in them and this has caused such a big change in my health. I tell you, it was not easy but once I got started it became part of what I do and is very rewarding as I feel much better than I did before I started eating the raw foods. There was a time I could never imaging making a smoothie with vegetables that was completely out of order for me but having suffered from health problems they refused to respond to mainline medicine made me to start considering the things I never thought of eating before. This particularly made me research what it is that raw foods do for our bodies and the benefits I saw outweighed my desire for a full English breakfast so I swapped. The results are great but slow as most of us want to see changes very quickly. You have to remember it took many years of eating unhealthy food stuff to get you were you are now so patience and perseverance will help us eventually get the desired goal.

I could never have gone this way had it not been for health problems I was going through and just that desperation to be well and healthy again. Many of us when we remember what it feels like to be healthy we will try anything with the hope of it getting us back to that place again. I had to troll through a lot of information, tried many diet programs and truthfully it was hard staying on them because some were too expensive and some just hard to do everyday they made me feel like I was missing out on life. I needed something I could stick with and that would benefit me for a long time and something I could teach my children so that they don’t get into the mess I was in so I looked and searched, read many books, watched many video’s, listened to different teachers and mostly I tried some of the things that were interesting to me but not many worked so I decided to go back to the roots and leaves.



Healthy Eating Tips Aimed At Children by Glen D. Williams

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Healthy Eating by Kathleen Seymour

The confusion about eating healthy and dieting will now be cleared up, all in one easy sentence. Dieting is all about healthy eating, not to put yourself in a dieting prison. These are questions we have to ask ourselves… because after all we already know all the benefits of eating healthy foods.

Although you may find that eating healthy all week is more difficult than simply binging and indulging yourself to high fat, high sugar, high carbohydrate treats around every corner, your body will thank you at the end of the day if you strive to turn around poor eating habits. Keep in mind what you hope to achieve – remind yourself of how lovely and healthy your body is becoming each day as a result of your new eating habits. The goal of any healthy eating regimen is to provide the body with the necessary building blocks in the proper pH such that the pH balance can be maintained easily.

Instead, look for measures of healthy eating and dieting that will work as a lifestyle change by allowing you to lose the weight and keep it off, in addition to gaining a better sense of your overall health. With an ever expanding population that is beginning to suffer from a variety of diseases and conditions directly related to obesity, consider adopting an alternative lifestyle that includes healthy eating and dieting.

If a parent is unsure of how to eat a healthy diet, they should talk to their doctor or pediatrician and meet with a nutritionist to learn about healthy eating. However, there are things parents can do to teach healthy eating habits to their children when they are young so that they can maintain a healthy weight as a child and as an adult and also learn healthy eating habits for life. – If you as parents eat healthy nutritious food, your child tends to learn and pick up similar eating habits.

Vitality – Healthy eating along with exercise will give you tons of energy and make you feel “on top of the world. Live longer, feel great, have tons of energy, look gorgeous, and loose weight… and if that is not tempting enough, what about the thought you could actually give all of the above to your kids. This does not mean that you have to have an extra large meal in the morning. However it does mean that you should find foods that will settle with your stomach and provide a beginning of nutrition for the day. Of course, nutrition and healthy eating go hand in hand; while vitamins and minerals are required, it is also important to get the right amounts of protein, carbohydrates, and fat. Today, we have made nutrition a science; we think that our experts know the secrets to healthy eating.

The best way to show the correlation between eating healthy and weight loss is to evaluate what you eat in a given day. In addition to ensuring you stick to your goal of healthy eating, planning your meals in advance can save you money on your grocery bill.

By following a healthy eating plan you will maintain your body in optimal fitness. If you are currently not following a healthy plan you will be surprised that you are most likely not eating enough healthy food. To help you decide on the right plan, bear in mind that eating should be a pleasure.

Visit LifeHouse Coaching to sign up for “Blueprints for a Healthy Aging” and receive Edi Sowers’ f*r*e*e* weekly articles, coaching tips, and special offers. Also if you are looking for more informative articles check out Gabae Weight Loss Articles.

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Why Aren’t You Enjoying the Benefits of Healthy Eating?

Since I spend a lot of time talking to friends, family and the occasional stranger at the grocery store or waiting room about healthy eating, I can tell you most of the reasons so many people are not enjoying the immeasurable benefits of a healthy diet. While all of these excuses have some validity, nothing trumps the way you will feel and the improved health you will enjoy if you make eating healthy a priority.

Here is the top ten list of excuses along with some tips on how to overcome them:

Excuse #1 – “Healthy food! Yuck! I don’t even like tofu (whatever that is) or bran muffins!”

There is a myth out there that if a food is healthy, it won’t taste good. When you consider all of the wonderful fruits, vegetables, lean meats, beans, whole grains, etc., it’s difficult to imagine that there aren’t a number of foods in these groups that would taste good. If you don’t like tofu or bran muffins, don’t eat them! But find some healthy foods you do like. If you have accustomed yourself to junk food, you may have to retrain your palate and your thinking a bit, but you may find that healthy foods become your new favorite foods!

Excuse #2 – “I can’t afford to buy healthy food!”

While it is true that some fresh foods are more expensive than some junk foods, this is not always the case. Fast food is generally more expensive than buying groceries. In addition, you will get more nutrition for your food dollars when you buy fresh, whole foods, as opposed to empty calorie soft drinks and snacks. If you have a tight food budget, do the best you can by choosing the best foods you can get for your money. You may also try getting some of your fresh foods locally through a co-op or farmer’s market. When you consider the rising cost of health care, what you really can’t afford is to not eat healthy.

Excuse #3 – “I take vitamins, so I don’t need to eat healthy.”

Many health experts do recommend that you supplement your diet with a good quality vitamin/mineral product. However, keep in mind that supplements cannot take the place of eating good quality, nutritious foods. Fresh, whole foods have components that simply cannot be isolated and put into a pill. There is also much we still don’t know about what your body needs for optimum health, except that fresh, whole foods seem to help provide it. Supplements should live up to their name by merely supplementing the healthy foods you eat.

Excuse #4 – “Are you kidding? With my job and my kids, I don’t have time to prepare healthy foods! Macaroni and cheese or Hamburger Helper is about my limit!”

Eating healthy may be more time consuming than picking up fast food for dinner, but with a little imagination and planning, you can do it. One idea is to plan some time on the weekend, or whenever you can fit it in, and do some food preparation for the whole week. You can make soup or other healthy recipes and freeze some for later use. You can chop up vegetables for salads and store them in crispers for easy salads and snacks during the week. If you have fresh fruit, nuts, seeds and hard-boiled eggs on hand, there will be nutritious snack foods ready and waiting. You can even substitute more nutritious ingredients in your favorite dishes. Macaroni and cheese made with whole grain noodles and real cheese is not difficult to make and a great replacement for the more processed versions. Take time to be healthy, and think of all the time you will save not going to the doctor!

Excuse #5 – “I don’t have time to shop for healthy foods. Reading labels and choosing healthy foods takes too long! I’m overwhelmed as it is!”

Although it may take a longer to be an informed shopper, once you become label savvy and are accustomed to where the healthy foods are located, it will be just as quick as shopping for convenience foods. You may want to take a little time to plan and make a list, so that you don’t waste time trying to figure out what to buy. Then start reading labels and learn which foods you can rely on to be healthy. With very few exceptions, stay on the perimeter of the grocery store, where all the fresh foods are located. If you don’t waste time strolling past the snack foods section, you won’t be tempted to buy, and you will have more time to devote to the rest of your overwhelming life!

Excuse #6 – “My children won’t eat healthy food. I can’t let them starve to death!”

This is a tough one! If children have been accustomed to eating junk food and processed food, it may take some effort to get them to enjoy more healthy choices. Try to find some fun ways to present healthy foods. Make healthy pancakes in fun shapes, or let the children get involved in the process by making healthy eating into a family project. Suggest one new healthy food a week that everyone will try. Get some recipes for healthier versions of cookies, etc. and start introducing them to your kids. Give positive reinforcement for choosing healthy foods. Most importantly, model healthy eating to your kids and help them associate it with feeling well. You don’t have to do it all at once, but every time your child makes a healthy food choice, you are further down the road to that child becoming a healthy adult.

Excuse #7 – “So, what’s not healthy about a cheeseburger, fries and chocolate milkshake?”

For some, it is simply a case of not knowing what is good for them. Take a little time to learn about basic nutrition. Educate yourself about the food supply and the difference between whole and processed foods. A simple place to begin is to eat a variety of fresh, colorful foods each day, including some protein foods, such as meat, fish, beans, peanut butter, nuts, seeds whole grains and dairy products. Eat several servings of fruits or vegetables with each meal, and limit your intake of added sugar and fats.

Excuse #8 – “Healthy food is not any fun!”

For most people, eating is one of life’s pleasures and many of us associate happy times with certain kinds of foods. The goods news is that healthy food can also be part of a good time. Food that is beautifully prepared and presented can be healthy and delicious and provide an enjoyable experience for all. Make a point to look for foods that are both fun and healthy. Dark chocolate, for instance, if not eaten in excess has some good qualities and may enhance your mood! Keep in mind that as long as you are making healthy choices most of the time, an occasional piece of birthday cake or holiday treat will not be an issue for you.

Excuse #9 – “I would like to eat healthy, but I don’t have any will power. The devil made me do it!”

Even if your will power is weak, you can make small steps towards a healthy eating lifestyle. Don’t beat yourself up if you make a bad choice, since that may lead to more bad choices. Each time you make a change in your eating habits for the better, you are closer to feeling great and having vibrant good health. Fill your refrigerator and cupboards with healthy foods that you like to eat, and leave the processed and empty calorie foods at the store. It takes less will power, if the temptation is out of sight. And don’t use your kids as an excuse to buy junk food. It’s not good for them and it’s not good for you either!

Excuse #10 – “Experts can’t even agree on what’s healthy! Every day I hear conflicting information about what’s good for you and what isn’t. For all I know, hot fudge sundaes are health food!”

My friends will tell you that this is the one excuse out of all of them that makes my eyes flash and my teeth clench! I am appalled at all the junk science and junk journalism that is out there causing confusion and mayhem in the culinary world! Some have a vested interest in promoting a certain food or ingredient, and it’s not your good health! On the other hand, most of us know, generally, what foods are healthy. Fresh fruits and vegetables, whole grains, lean meats, legumes, nuts, and dairy products-in other words real foods! So, use common sense and don’t make bad science and poor journalism an excuse to give up on healthy eating!

If any of these excuses is keeping you from enjoying the matchless benefits of healthy eating, I hope you will decide to make a change for the better. You can’t control many of the factors that affect your life, but you can choose to make eating choices that will ensure that you are doing all you can to feel well and be healthy. No excuses.

I am convinced that what we eat and how we eat plays a major role in how we feel and particularly, how well we are. For this reason, I would like as many people as possible to become more aware of what healthy eating involves, and of the extreme benefits that can be found in being conscious of what and how we eat.

Eat and be healthy with my warmest regards,

Suzy Staywell

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Healthy Intestines From Healthy Eating

I wrote this page because of problems I once had, resolved, and I hope to research on this further.

I once heard of a case where doctors had performed an autopsy on someone and found his intestines to be plugged with a cake-hard substance having the smallest pinhole for the faeces to get through. I guess the guy must have had the worst case of the runs during the latter part of his life, and I’d assume that this condition must have been a large reason to do with his death.

I’ve also heard of an Australian Olympic athlete who died shortly before competing, and when they did an autopsy on her, they found her intestines plugged with cheese. She apparently absolutely LOVED cheese pizza.

For me, if you want to hear my gruesome problem, first of all I developed hemorrhoids after riding for 40km a bike I borrowed one day, on a hard bicycle seat and after not riding the bike for well over a decade. I was bleeding in my stool and I guess it took me a while to find and approach the problem with a solution, as it tended to linger for many years (I generally avoid surgery and medication at all costs). For years I would have a bad case of diarrhea and sometimes a scary amount of blood in my stool. One possible reason for this is the bad way in which I terminated one of my fasting periods, leading to an ultimate burning ring of fire. I’ve been eating hot chilies and food all my life, and the way people see me eat they have often commented that I must have “guts of steel”. But I guess with the way I damaged or abused them from two points of attack like this might have weakened them to where they were bleeding so much. On one of my fasts I also regularly did the colon flush, which I was later informed could weaken my intestines. By excessively cleaning it and leaving it empty for a longer period of time (my longest fast was 19.5 days), I might have weakened them, and I later read that it takes a while to heal intestines in general.

I hear of people who have the case of severe diarrhea, or constipation, and for which they might take various medication, but I have found that by proper eating and proper release one can bring their intestines back to a healthy condition, even if this may take a longer time.

If your intestines have become weaker like mine have, then you simply have to be kind to them for a longer period of time until they come back to health. For me, and probably for anyone, this simply meant holding back on the hot stuff until my stool looked regularly healthy. It is always good to examine your poo, and to note the aroma as well. If it really stinks something unhealthy, you should consider the diet you are eating. If it smells really unhealthy and toxic, imagine how many hours and days such unhealthy toxic substances are lying dormant in your intestines.

If you are not relieving yourself properly (taking proper and thorough poos), this toxic and possibly poisonous gunk will probably be seeping through your intestinal walls, into your blood stream and polluting your body. If you eat unhealthy food (possibly laced with dangerous chemicals), your liver (your body’s filter) will try to remove and process the poison, as well as your kidney, your stomach will pass it on while trying to extract only the healthy stuff. The rest then oozes its way slowly through your long (I believe around 25 feet) intestines, and if you are not emptying yourself properly, it will sit there dormant, eating away at and destroying your intestinal walls, weakening them, with the very poisons all the previous organs have worked hard to get rid of to pass out of the system now seeping uncontrollably and directly into your blood stream! A very bad scenario.

Many times I see how people stuff their faces, gorging on anything that suits their fancy (visual and taste of tongue stimulation) without giving any thought to the possible consequences, somehow assuming that their body is expendable, or a wonderful machine that will correctly deal with the garbage they are feeding it. Surviving on plastic covered hot dogs without really investigating what those plastic sleeves are stuffed with – perhaps the guts and entrails and remains from a chicken factory, mixed with some healthy meat, food colouring and chemicals. Yuck.

On the other hand, the same people could spend an immense amount of attention washing and waxing their cars on Sundays. Perhaps buy better quality oil and gas for their beloved cars. Or when they cook, they correctly pour grease from the pan into an emptied pickle jar and not down the drain. For they know that the grease will clog their drain and they will have to clean it, by pouring into it some super toxic chemical which will find its way into nature and our water supply, and possibly pumping their piping with a toilet plunger.

But their kitchen sink piping is made out of thick metal and it can handle this abuse and pressure. Your intestines certainly are not. Yet the same people practically pour grease down their throats with the stuff they eat. Grease and fat is apparently addictive, which is why fast food joints go out of their way to stuff their foods with it. And look at the state of the average American. That immensely obese animal which survives on such fast food more than any other nation.

Changing your diet away from this poison and towards leaner meat, vegetables, and generally healthy food will go a long way towards extending your life and helping you maintain a lean and healthy body. Not to mention of clogged arteries and greatly increasing the chance of cardiac arrest (heart attack) due to such greasy unhealthy eating, especially if you combine that with smoking cigarettes and a stagnant lifestyle without any exercise. What an immense abuse of the body, pounding it with such poisons for a long period of time. When you are young, your body is more able to handle such abuse. But as you get older your metabolism decreases (especially if you do not exercise), and your body simply is not able to process all this toxic waste like it used to. So it is not able to get rid of it properly, and begins to stuff it in this corner and that, swept under the carpet here and there, and you begin to bulge out in a most unhealthy way. Just take your clothes off one day and take a long hard look at yourself in a standup mirror. You can practically see all that unhealthy food bulging out of you, your poor body not able to process the sheer volume of it.

And yet people can think that this is some natural state. Perhaps they don’t care at all, or have resigned to it as the way of life.

Not at all my friends. If you think logically and with simple common sense, simply by putting in healthier food and helping your body a bit, you can reverse this trend, and over the years your body will be able to catch up and slowly get rid of all this junk you were feeding it too fast for it to get rid of.

There are several things you will have to do.

First of all, the more exercise the better. I know, a horrible word and you’ve heard it a thousand times until it’s making you sick just thinking about it. But it really does not have to be painful. The important point is movement. You don’t have to go to the weight room, but walk when you can. Your thighs are your body’s biggest muscles, and exercising them forces your body to pump a lot of blood.

When you increase your blood circulation like this, you are exercising your heart (very good for you), and the increased circulation and higher metabolism means that your body can process any junk within it at a faster pace. Don’t force yourself to do some horribly painful jog, and get all sweaty to the point that you hate the idea and cant possibly motivate yourself to repeat it the next day, or never. But increase your daily activity slowly and at a leisurely pace. If you get off the bus two stops early on the way to work, walk through a nice park, and find yourself panting once you get to your destination, well, keep it to two blocks then, or cut back to one block. But if you do this every day or two, within a week you will not find yourself panting after such a short walk.

Which is when you can increase the distance with ease, until you might get to my point where I like to run up escalators, initially two steps at a time, then walking two steps at a time, to end up at the top (some escalators can be long indeed) walking one step at a time but with both my thighs burning nicely, a very slight film of sweat produced, and my heart pounding a bit. With little quick exercises like this you can keep your body in fairly good shape. I almost never take the elevator. I walk almost everywhere, or jog there, always finding on a map a nice route through tree-lined residential areas or parks, so it is quite a pleasant experience. Many times I will get somewhere walking faster than by public transportation, when you count the time from door to door (average time waiting at the stop, walking to the stop etc.). I can do a half jog, walking intermittently, always to the point before I start to sweat, so that I can arrive at my destination faster than the public transportation system and with almost no sweat at all.

So you can think of ways how to exercise, multi task so to speak, in such a way that it will not consume any extra time during your day, and not be a painful and regretful experience for you. This will increase your body’s metabolism to the point that it will be much better able to process any junk you might eat.

And try to shift your diet away from such junk, for God’s sake. Sure, I like to go to McDonald’s once in a while, or eat an unhealthy hotdog, or a bag of chips with coke etc., but I’m always conscious of whatever I put in my mouth. I read the package. You know, it is not that difficult to find a bag of chips (or snacks – such as a granola bar) that is more healthy.

Once again, if you make a slow transition in this department as well, your shift will not be a painful and torturous experience. The important point is not to go overboard to the point that you abandon your intentions. Go as slow as you need, but be resolute in your shift. And you will find that your tastebuds will change accordingly. When I decided I wanted to go vegetarian, at first I craved for meat, but over time my body almost became repulsed at the idea of meat and looked forward with salivation at the prospect of eating a delicious salad-only dinner. On my pages you will find some simple healthy recipes which work for me. It really is not difficult to eat healthy, cheaply, and it can be a joy to cook and eat such healthy food.

Now if you take care of these two points you will go a long way towards a healthy body, and healthy intestines. It does not really make sense for me to go into great detail about healthy intestines if you are regularly pounding your system with garbage, and if you are inactive.

Once you have attained the above state to some degree, we can proceed to focus on your intestines (although you can certainly focus on everything at the same time).

Your intestines, in a healthy state, apparently maintains some bacterial balance. Like a swamp which helps keep a lake clean. Full of certain types of bugs which eat the bad stuff. In India they are designing swamps which process, in a natural way, a large city’s entire human waste.

Your intestines are similar, and if it is coming out as hard as a brick or as runny as Niagara, it is a sign to you that you are doing something wrong. One way you can regulate the bacteria is by drinking Kefir every day. I think it is supposed to be similar to buttermilk. It introduces a certain bacteria into your system to help maintain your intestinal ecology the way it should be. I bought mine flavoured with strawberries, found it delicious, and enjoyed drinking two small cartons a day.

You should also regulate your faeces. I know, sounds pretty funny doesn’t it? But it makes total sense to examine what comes out. If my faeces smells bad, I always think back to what I ate that day or the day before, and decide to try and avoid it. I also pay attention to how my stomach feels and my body in general after eating unhealthy food. So I gauge my body this way, watching what I put into it, paying attention to how I feel afterwards, and examining what comes out.

Okay, I got some weird friends, and you don’t have to go their extreme by relieving yourselves in the bathtub so that you can rub your faeces between your fingers, examine it close up and smell it. Or perhaps you are not blessed with the toilets they make in the Czech Republic: a little platform which is later washed into a smaller hole. A platform where you can feel the heat of your faeces warming your butt cheeks as you sit, the aroma filling up the entire cabin to the point of tears, and you can examine it as thoroughly as you want to afterwards. Someone told me that they designed those toilets at a time when people had problems with worms in their stool – to give them an opportunity to examine their faeces in greater detail.

Anyway, it’s only your poo, and it is a product of what you eat, so there is no great reason to get all weasy and “ooh, that’s SO gross!” about it. Really, it’s just left-over food that your body did not want, plus dead red blood cells. No great trauma. Unless of course you gorge out regularly on unhealthy food, such that the product coming out the other end is toxic stinky and mighty disgusting looking. I can promise you that my poop practically smells like flowers and has a nice texture, and I do not consider it disgusting to look at.

So do not treat your poo with such disgust. Not as some sort of bad evidence you want to conceal and flush out of your sight as quickly as possible, but as something that you can examine and use to regulate your body and what you put into it.

I’ve been told that pork and beef are generally bad, because, in different ways, they help clog your intestines. So try to cut down those, try to eat only the lean and healthy stuff, and in between it eat stuff that helps flush out your system. Like for example Spinach salad. With a healthy dose of olive oil (very healthy for you), some good vinegar, squeezed lemon, a bit of spice, perhaps grated cheese, maybe even diced apples, and you have a rather delicious and very healthy meal which you can whip up in no time flat. Or use Romaine lettuce. Apparently Boston or Ice salad does not have much nutritional value. Go to your local health food shop and start asking lots of questions. Eat long grain brown rice rather than white processed rice. Sure, it might take 40 to 50 minutes to cook, but if you do it properly it requires no maintenance. Just throw it on the stove, during which time you can do lots of other stuff. I live in a caravan truck and do not have a convenient kitchen at all, yet I eat very healthily. So you have no excuse! Oh yes, and I like to throw sesame seeds on practically everything (soup, salad). There are very easy ways to eat healthy and not spend hours and a thick wallet doing it.

You can also try the intestinal flush once in a while. Like plugging your garden hose into an outdoor faucet and turning it on full blast. Really clean out all the dead leaves accumulated over the winter. Your body works on the same principle as your car and your kitchen sink. So just give it an equal amount of attention, and you will find yourself getting much healthier in ways you might not have dreamed of. Which will allow you to enjoy life much more, and that blasted car, if you really need it.

On my pages I have prepared the stuff I generally like to eat and find easy to make. I don’t have hours to kill a day on cooking either. Living in a truck, I generally like to reserve cooking for the weekends. I’ll allow myself fast food occasionally during the week, but I make an effort to find healthy fast food (not that difficult), and in between that I have my healthy food. And now I can enjoy practically all the hot peppers I want (great joy). My intestines have become healthy again, no more blood, and great texture. For example, for a few years I’d always have painful diarrhea the next morning after eating only a few hot peppers. I guess my diet of beer, hot peppers, bread and sardines wasn’t a healthy combination. But there was not that much else available in the area I was in at the time. The important point is that I noted the problem and experimented with my diet until I found what the problem was and determined a solution. If I get constipated, the next day I’ll eat more green leafy salad stuff. If I get the runs too much, I’ll have some chicken. Just experiment and gauge your poo until you find a good diet that works for you. But think about it and pay attention. And this way you should become a healthy and happy person.

I’m 42 years old and people keep guessing I’m between 24 and 30, so I must be doing something right!

Healthy intestines and healthy eating
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5 Healthy Eating Benefits You Never Thought About

A lot of people mistakenly believe that in order to be eating healthy, you have to be on some sort of diet. You can get healthy eating benefits if you are on a diet but it is not required. Eating healthy involves making changes in the way you live and the way you eat and sticking with these changes for a lifetime. Eating healthy is easy to do if you eat a nutritious and balanced diet that gives your body all the healthy nutrients you need.

If you are not sure you are ready to make the necessary changes to your life and your diet, here are some healthy eating benefits to consider.

Why eat healthy?

  • One of the rewards of healthy eating habits is you will look and feel better and you will not have to diet to get these results. Eating a well balanced diet provides the nutrients you need to look and feel good. Avoiding fatty foods is a good way to eat healthy and feel better. You do not have to avoid all your favorite foods to eat healthy.
  • You will be less likely to get some illnesses if you eat healthy. This is an important benefit of a healthy diet. Eating foods rich in vitamins and nutrients will allow your body to better fight off disease and you will be healthy and feel good. This will save you money since you will not be going to the doctor as often or taking as many medications.
  • You will find that your brain works better. You will be able to think better and faster if you are eating three healthy meals a day and you are not feeling hungry and weak. It is important to have good brain function. You will do better at school or at work if you are eating healthy because your brain also needs the nutrients you get from healthy foods.
  • You will be stronger and feel better than other people who are not aware of the healthy food benefits. Eating nutritious meals and avoiding bad foods will make you both physically and mentally strong, which can give you and advantage of others at school and work and make tasks you do at home easier as well.
  • You will find that you get along better with others. When you are eating healthy, you are going to feel better and be happier so that will make your relationships with others better at home, school and work. People will enjoy your company more. Your boss may even notice the improvement in your attitude and demeanor and raise your pay. Being happier and feeling better can help you in so many different ways. Eating a balanced diet is good for you mentally, physically and socially.

To get the full benefits of eating healthy, you should also get regular exercise or participation in sports. The thing to remember about eating healthy is that moderation is the way to go. You can have a little of everything including your favorite foods.

Eating smaller servings of your favorite foods will help. Also, try to find similar foods that are better for you. You should not have to stop enjoying food in order to get healthy eating benefits. You do not have to feel like you are missing out on your favorite foods. Just watch what you eat and watch your portions.

If you want to learn about healthy eating benefits and healthy-eating-tips head over to now. You will enjoy Mediterranean diet recipes and menus straight from Nuria’s family source. The Mediterranean peoples have known how to enjoy life and food in a healthy way for very long. Need more reasons to eat healthy?

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Healthy Eating, Exercise and Lifestyle Guide For Senior Citizens

Healthy Eating and Lifestyle 

While it is important for people of all ages to stay healthy, it is especially important for senior citizens to maintain healthy eating habits as well as to stay active which is important in the prevention of chronic illnesses like diabetes, heart disease, and cancer. By practicing healthier living practices, senior citizens can maintain a healthy weight, avoid depression, and stay mentally sharp. Those participating in caring for the elderly should be aware of these healthy living practices and work to both encourage and facilitate them. 

According to the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, a healthy diet includes many different types of food that are rich in nutrients. They have outlined specifically what this eating plan entails at the website.. Because this eating plan is designed specifically for senior citizens, it focuses on the types of foods that are important for preventing common ailments of older Americans like obesity and serious chronic illnesses. 

Healthy Eating 101:

By following some of the tips listed, senior citizens can start a healthier lifestyle today:

  • Don’t skip meals. It is important to eat regularly in order to maintain normal metabolism and not become tempted to eat higher fat foods when food is consumed.
  • Eat a diet that is high in fiber. By eating foods like whole-grain breads, beans, vegetables, and fruits, you can lower your susceptibility to diabetes and heart disease.
  • Senior citizens especially should begin to adjust their diet to one that includes less calories and fat because the body will need less as it ages.
  • Calcium and Vitamin D are very important for nutrition and keeping bones strong. You can get this by either getting in at least three servings of dairy every day, or substituting these with soy-based beverages and proteins.
  • Senior citizens will have a harder time absorbing adequate amounts of the B12 vitamin. For this reason, it is important to eat cereals fortified with this nutrient or taking vitamin B12 supplements with meals.
  • Snack the smart way. Senior citizens will want to limit the amount of unhealthy snacking they do which involves foods high in calories and sugars. Instead, keep small portions of dried fruit, peanut butter, or crackers at hand to keep the appetite under control while remaining healthy.
  • Drink plenty of water. Although senior citizens often feel less thirsty then they used to, it is important to stay hydrated by either drinking water or water-based beverages like tea, coffee, soup, and skim milk.

Planning and Preparing Meals

Sometimes people find it hard to eat healthily because eating is often a social event which involves many people with different eating preferences and goals. While it is important to be able to enjoy a meal with family and friends, it is also important to maintain your own eating integrity by making sure everyone is on board with your personal healthy eating goals. Friends and family, as well as those providing elder care should facilitate healthy eating, not detour from it. The following tips address ways that senior citizens can maintain the healthy eating habits without sacrificing the social aspect of sharing a meal with others or learning to adjust to a lifestyle that involves eating with less people on a day-to-day basis.

  • Grocery shopping with others. This can be a fun and smart way to control the cost and quantity of food that you consume. If you don’t live with many people, this is a good way to split large-quantity items like potatoes and eggs which you may not be ableto use before expiration. 
  • A time saving a smart way to eat healthy is cooking large quantities of food ahead of time and portioning for heating on later dates.
  • A quick way to prepare meals for yourself or for guests involves keeping frozen or canned fruits and vegetables on hand. Draining and/or rinsing canned foods is a good way to lower sodium or calories in foods that are kept in high sugar or high salt fluids.
  • Eating or preparing a meal shouldn’t always be a chore. Trying new recipes or eating outside can be a fun new twist on a meal with someone special.
  • Try to eat with people you enjoy to be around.
  • Some senior citizens have difficulty preparing meals, which is why it is important to become informed about home health care agencies or eldercare facilities that can aid in providing meals. The Eldercare Locator number is 1-800-677-1116.

Loss of Appetite or Desire to Eat

There are various reasons for why some senior citizens may not eat as well as they should or lose the desire to eat completely. 

If you find that it is difficult to eat well, then it is best to speak with a healthcare provider or someone involved in your elder care about what can be done to help you eat better. 

Some senior citizens are unable to eat well due to issues involving the condition of their teeth or issues with dentures. Checking with a dentist about physical pain that occurs when eating or other issues can help with these issues that lead to poorer eating habits.

When senior citizens lose family and friends or become depressed about events in their life, they may lose the desire to eat. In these instances, it is of the utmost importance that these individuals seek help from people they trust like their family, friends, church community, or those assisting with their elder care that will happily help them in finding ways to continue a healthy lifestyle and eating plan.

Some senior citizens complain that the flavor of foods change when they begin to take certain medications. While it is best to consult with a physician about issues surrounding medication, people can also take vitamin supplements with food that will help them stay healthy.

If you have someone who assists with your in home care, ask them to be vigilant about helping you eat healthy. Have them remind you to eat, and ask them to lend you a hand in preparing meals that are good for you.  

Healthy Weight

Maintaining a healthy weight is important for being able to function in day-to-day life as well as stay mentally sharp. Senior citizens often lose or gain weigh as they age. If you are unsure about what weight you should maintain, consult your physician.

Health Risks Associated with Being Underweight

  • poor memory
  • compromised immunity
  • osteoporosis (weak bones)
  • decreases strength
  • hypothermia (lowered body temperature)
  • constipation

Health Risks Associated with Being Overweight

  • type 2 diabetes
  • high blood pressure
  • high cholesterol
  • heart disease
  • stroke (lack of oxygen transported to the brain)
  • some cancers
  • gallbladder disease

Because healthy weights will differ for everyone, it is important to verify with a physician whether it is healthy for you personally to lose or gain weight. 

Staying Active

Participating in regular healthy amounts of physical activity can not only make you feel better, but it can make you less prone to diabetes, heart disease, and colon cancer. Staying active can be difficult for senior citizens, still it is an important part of a healthy lifestyle. 

The following are some tips for maintaining a lifestyle that incorporates physical activity:

  • Know what amount of physical activity is appropriate for you. Everyone has different levels of activity that is safe for them, and while remaining active is important, always consult a health care provider about what is right for your lifestyle.
  • Take time to warm up, cool down, or take breaks when participating in a session of increased physical activity.
  • Take it slow. Always start slowly and build up to more intense levels of physical activities.
  • If you experience any pain, dizziness, or shortness of breath during exercise, stop the activity immediately.
  • Drink water.
  • Dress appropriately if you decide to exercise outdoors. Wear warmer clothes during the winter and wear lighter clothes during the summer while applying sunscreen or wearing sunglasses.
  • Wear the correct shoes for the activities that you participate in.

Types of Activity

Aerobic activities include activities that increase the heart rate and work the larger muscle groups. You may be able to speak a few words, but would not be able to carry on an entire conversation due to breathing patterns. Some examples of aerobics include:

  • brisk walking
  • water aerobics
  • tennis
  • house work
  • active play with children or pets
  • dancing

Begin incorporating small periods of this activity into your schedule during the week while slowly increasing the duration and frequency as time progresses. It is also important to incorporate different types of exercise that focus on balance and flexibility. Becoming used to a lifestyle with regular patterns of aerobic activity can reduce the effects of aging, control weight, lower risk of heart disease, improve flexibility, increase mood and energy, and expand social networks by meeting new people while doing various activities.

Strengthening activities involve the use of muscle groups against resistant forces like when lifting weights or doing yard work that involves lifting, digging, or pushing a lawn mower. This type of activity can keep muscles strong, reduce the need for a cane, reduce risk of bone injury, and help maintain a healthy weight.

Balance activities focus on muscles in specific areas of the body that encourage control as you move through space, reducing the likelihood of falls. This kind of activity could include walking heel to toe, standing on one foot, getting out of a sitting position without the use of the hands, and standing on the tip of your toes. Balance activities can help you stay steady on your feet and reduce the risk of fall and subsequent injury.

Flexibility activities increase the length of the muscles and can include stretching, yoga, and popular exercise programs like pilates. These activities can maintain the felxibility of joints, prevent stiffness, prevent injuries, and lower stress levels in general.

Weight-bearing activities require the muscles to work against gravity where the arms or legs bear the weight of the body. Activities like walking, tennis, and climbing stairs can build and maintain bone mass or reduce the risk of bone fractures. 

Some activities incorporate multiple types of strengthening addressed above. What is important is that senior citizens find an enjoyable and do-able activity that will help them incorporate as many benefits as possible which will have far-reaching benefits to their health.

It’s Easy to Stay Healthy

A common misconception is that it takes an excessive amount of time and extra energy to maintain a healthy lifestyle. However, by just taking short walks for ten minutes a time or cleaning the house regularly can be practical ways to incorporate different physical activities into your daily schedule. And remember, staying healthy as a senior citizen will have increasing benefits as you continue to age. 

Staying Motivated to Take Care of Yourself

Just because we age doesn’t mean that we are any less stressed by occurrences in life that may make us feel bad about ourselves or decrease our motivation to be good to ourselves. If anything, many of the challenges senior citizens face add stress.  Losing loved ones and friends or having trouble being independent with the added stressed of disease and functioning due to aging can cause depression or lifestyle changes that contribute to bad health. Here are some important tips for being good to yourself when you may not feel motivated due to circumstances out of your control:

  • Get plenty of sleep
  • Stay connected with family and friends
  • Join clubs or other social groups that you enjoy
  • Spend time with people that you enjoy
  • Volunteer at organizations in your community
  • Work a part-time job that isn’t too stressful or demanding
  • Watch a funny movie or find a way to laugh
  • Take up a hobby that you enjoy

Most importantly, senior citizens should remember that it is relatively easy and worth-while to maintain a healthy lifestyle as they age. Be sure to keep family, friends, and those involved in your elder care informed of your goals as they can help assist you. And remembering to eat healthy meals regularly, getting in physical activity, getting enough sleep, and being good to yourself are critical for maintaining a healthy lifestyle.

The Caring Space

David Crumrine at the Caring Space
We are an organization that connects caregivers and care seekers, providing an easy and affordable resource for families seeking care for friends/loved ones and caregivers seeking employment.

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The Benefits of Healthy Eating Habits

The benefits of healthy eating outweigh what we desire to eat. If we ate the foods designed for the human body, our overall health would be better. Even though bad health is the result of poor eating habits, if a person ate fruit and vegetables more they would live longer healthier lives.

In the beginning, God created us to eat fruit and vegetables. “And God said, see. I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed: to you it shall be for food.” Genesis 1: 29. We are what we eat. All our lives we have heard how we should eat three meals a day. While it is important to eat three meals a day, it’s more important on how much we eat and what we eat that counts the most. Eating in moderation will help us learn how to have good eating habits. By digesting a certain balanced diet, our overall health could easily be improved if we control the amount of food we consume.

We have been taught from the time of being children how we should eat from the different major food groups. Many experts recommend that we eat plenty of fruit, vegetables, and meats and drink plenty of water. A healthy diet consists of the five food groups experts suggest we should follow. The five groups are in the categories of: “fats, oils, and sweets” which we should use sparingly. The next group is: Meat, poultry, fish, dry beans, eggs, and the nuts group. After this group is the: milk, yogurt and cheese group. Then we have the fruit group, followed by the vegetables and bread, cereal, rice, and pasta group.” This is taken from the U.S. Department of Agriculture/U.S. Department of Health and Human Services Food Guide Pyramid.

The suggested serving varies among each group between two to three serving a day for meat, milk, and fruit group. The serving of three to five serving for the vegetable group; to six to eleven serving for the bread, cereal, rice, and pasta group. While it is quite interesting how experts make suggestions, we as consumers need to remember these are just suggestions and recommendations. The reality of food consumption depends on your body chemistry. Some people are allergic to certain types of food. Prime example is my daughter, who’s allergic to the nuts and fish group for instance. Also, certain people are allergic to milk and wheat which is found in most bread products.

According to the book Daniel only vegetables and water were given to Daniel for a period of ten-days to test to see if Daniel and his friends would be in better health and look healthier than the king’s servant after only eating vegetables and drinking water. After the ten days were finished Daniel and his friends looked better in appearance and they remained healthy Daniel 1: 9-15.

Vegetables such as: broccoli, greens, spinach, and carrots are high in iron and many experts believe they may help reduce the chances of having abnormal health conditions. Over the years I have heard that some meats are not good for us, compared to seafood. Here again though, as I stated earlier my daughter is allergic to certain seafood’s. By listening to your own body and seeing how you react to certain foods will determine which healthy eating habits you will come accustomed to. Vegetables help feed the body, while fruit helps eliminate waste and cleanse the body.

Why should we eat healthy? We should eat healthy because it will help prolong our life and it helps our overall physical appearance. One way to prolong life is by staying out of harms way with certain types of food. An example is the consumption of pork. I can remember when I was a little younger and I used to eat pork chops weekly. As I got older, I noticed I began to have headaches after consuming pork chops, once I monitored and notice my headaches were coming from eating pork chops I reduced my consumption of eating pork chops on a weekly basis.

Once I stopped eating pork chops altogether, it help eliminate my headaches altogether. Why should we eat healthy? We should eat healthy because certain foods are filled with the right amounts of nutrition the human body needs. Antioxidants are good for us, and so is potassium. Eating foods rich in antioxidants, potassium, and iron helps keep us mentally alert and sharp. Eating black grapes helps keeps your mental stability sharp as well. You may ask how I know this, it’s because I eat black grapes and I notice how alert my mind set is after consuming a fresh bowl of black grapes.

Why should we eat healthy? We should eat healthy because it can help reduce the many diseases we accumulate as a people because of our bad eating choices and habits. We also accumulate bad health conditions due to the fact that we do not exercise regularly and eliminate the toxins the human body creates. While eating healthy will produce good health results, eliminating toxins within the body will also help when the time comes to eliminate toxins the body has consumed.

Why should we eat healthy? Juices such as apple and prune juice, vegetable juice, and water helps keep the regularity of being able to eliminate our human waste. It is a fact that water is not a food. Yet, water fills us up with the right amount of water recommended for the body. Today, it is recommended we consume half the amount of our body weight to get the right amount of water our bodies needs. Example: if you weigh two-hundred pounds, the recommended amount of water would be ten glasses of water which would be one hundred ounces of water if you were drinking from a ten ounce glass.

Water helps purify toxins out of the body and water also helps our skin look clearer and can make us feel healthier and better. Water helps eliminate gas within our bodies too. Remember, the benefits to healthy eating habits is eating healthy in moderation, and eating the proper amounts of fruits, vegetables, and drinking plenty of water to keep us clean on the inside.

Why should we eat healthy? Another reason why we should eat the proper kinds of foods is to prevent chronic health conditions to remain healthy right now. Preventative care should be taken into consideration to help keep us from getting sick on a regular basis which will help reduce frequent office visits to our physician’s. Preventive care will save our lives and it’s easy on the pocket book as well when it comes to medical cost and expenses.

Our eating habits will affect our health regardless of race, color, creed, or national origin. If we eat healthy, we will be healthy. The only way to make sure we are benefiting from eating healthy is by eating and practicing good healthy eating habits. While there are moments when I choose to cheat by eating different types of junk foods, sweets, candy, and fast foods, I have to remind myself of the importance of healthy eating habits. I must admit attempting to stay away from unhealthy eating habits is not an easy thing to do, I let moderation and discipline keep me focus to wanting to stay in good health by maintaining healthy eating habits.

I want to encourage each one of you to consider changing your eating habits if they are not healthy for you. Change is necessary especially if you have certain health conditions such as: diabetes, COPD, high-blood pressure, arthritis, multiple sclerosis, congestive heart failure, heart attack, stroke, cerebral palsy, asthma, emphysema, cystic fibrosis, melanoma, and many other health conditions related to your overall health and well being. Remember, you are what you eat.

Eating raw live foods are beneficial to keep us from serious health problems as we continue to age. By starving the body for what it truly needs is not a good thing to do. The body needs proper nutrition, exercise, cleansing and rest. By eating more fruit and vegetables and using common-sense techniques to improve your overall health; there is no reason why anyone should not eat properly and be healthy at the same time. It is crucially important to start at an early age in life rather than waiting until mid life crises occur before wanting to maintain good healthy eating habits.

Abnormal health related conditions can start at any age, so this is why it is equally important to start good healthy eating habits to stay healthy. Our intake of a well balanced diet of fruit, vegetables, and water will help improve our overall health. The sooner we learn these valuable lessons of eating properly and sharing them with our children and loved ones, the sooner and better our overall health will be. Your health will get better with age if you take heed of what you put into your body now.

Your child or children are an asset to you and not a liability. Look, Children are a heritage from the Lord, the fruit of your womb is a reward. Psalm 127:3. If you are struggling with your parental rights and responsibilities I encourage you to seek God, and pray for wisdom, knowledge, and understanding to make things better.

Copyright © 2009 Clark A. Thomas

Clark A. Thomas, business owner, and author, he discusses how to make single-parenting less stressful. Writing articles has helped him become known online, and sell more products online. He’s sharing all the secrets he has discovered in his Articles More information available at

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Top Ten Tips to Healthy Eating

Most people are familiar with the “Top Ten List” regularly presented by that late-night talk show host from Indiana. Although his lists tend to be tongue-in-cheek and irreverent, the following is a top ten list with some real gravitas. Without any drum roll or special music, here is the list of Top 10 tips for Healthy Eating:

Number 10 on the list of 10 Tips to Healthy Eating is:

Eat fresh, whole foods whenever possible. When I was a kid, I was fascinated by the futuristic cartoon show “The Jetsons,” especially the part where they ate their meals, which, rather than being real food, consisted of little pills dispensed by a clever machine. A roast beef pill, a mashed potato pill, with an apple pie pill for dessert. Although we haven’t gotten there yet, there is so much in the grocery store aisles these days that would barely qualify as real food, when you take into account its nutritional value, lack of fiber and the potentially harmful ingredients it contains. Even if you are on a limited budget, try to choose as many fresh, whole foods as you can afford, and leave the over-processed, “futuristic” foods on the shelf. I don’t think much of the Jetsons’ concept of food, but I would like one of those robot maids to clean my house!

Number 9 on the list of 10 Tips to Healthy Eating is:

Buy local, and even organic, if possible. There is a whole movement out there of people who are choosing to buy from local growers and foregoing out-of-season items and items shipped in from far away places. The advantages of this choice are many. Your food will be fresher, cost less, you will support your local economy and you will have fewer worries about the growing practices that may affect the healthfulness of your food. Along with that, the advantage of buying from farms and orchards that are not only local, but also organic, is that you will be consuming fewer toxins for your body to contend with and encouraging fewer chemicals to be added to our soil and water.

Number 8 on the list of 10 Tips to Healthy Eating is:

Eat lots of fresh, colorful vegetables-either raw or lightly cooked. Vegetables are at the core of any healthy eating plan, and the substances that give them their vivid color seem to protect against many health-destroying maladies. Vegetables are loaded with nutrients, low in calories and are available in so many varieties as to satisfy any palate. Keep in mind that cooking can destroy some of the nutritional value in vegetables, so choose methods such as steaming or lightly sautéing whenever possible. When you were a kid, and your mom said, “Eat your vegetables,” she was giving you excellent advice!

Number 7 on the list of 10 Tips to Healthy Eating is:

Wash all fresh produce with a commercial vegetable rinse-sometimes called a “Veggie Wash” -or a weak solution of vinegar and water. (I have also heard that baking soda works, but I have never tried it.) Don’t just use plain water. Even if you are removing the skin, such as with melons or avocados, wash the item first to avoid contaminating the inner flesh. It goes without saying, that you should keep meat separate from fresh produce, both in the refrigerator and during preparation, sanitizing your utensils and cutting boards in between. I would not recommend using dish soap or other poisonous products to wash fresh produce. Instead, use a product that will kill the germs, but will not harm you, should any residue inadvertently remain on the food. It would be counter-productive to get rid of the bacteria only to get sick from the soap!

Number 6 on the list of 10 Tips to Healthy Eating is:

Limit your consumption of meat by treating it more as a condiment or side dish. Even if you are a meat lover, it is better to eat smaller portions in favor of items from the other food groups, including whole grains, legumes, vegetables and fruits. It does not take a lot of meat to provide your protein requirements for a meal-some experts say a serving the size of a regular deck of cards will do-and many of the other foods you eat have some protein, too. In this way, you can reduce the amount of artery-clogging, saturated fat in your diet as well as increase your intake of fiber and other nutrients, and make your meal easier to digest. You might even try some meatless meals once in a while! After all, even Popeye ate a meal of spinach at least once on every show!

Number 5 on the list of 10 Tips to Healthy Eating is:

Know the difference between good carbs and bad ones. Although carbs in general have gotten a bad reputation with the popularity of the low-carb diets, your body needs carbohydrates to be healthy. Then again, there are what we might call “good carbs” and “bad carbs.” Good carbs are all those wonderful fruits, vegetables, whole grains and legumes that you know about, while bad carbs are the white flour products, such as cookies, pastries, doughnuts, cakes, pies, chips-you get the drift. A rule of thumb is, if it’s in the lunchroom at work as a birthday treat or in a vending machine, it is probably a bad carb-except, of course if the birthday boy is the office health-nut or the vending machine is at the health foods store!

Number 4 on the list of 10 Tips to Healthy Eating is:

Eat healthy fats. I was visiting a friend recently, and she told me her grandmother, who lived to be ninety, grew up on cooking done exclusively with lard. I knew her grandmother, and she was a diminutive, feisty old lady who never sat still and worked like a Trojan all her life. Unfortunately, we are all not like that. It’s possible that if you are extremely active, eat simple, unprocessed food all your life, grown on yours or your neighbor’s farm, cooked in lard (that you probably rendered yourself), and you have good genes, you will also live to be ninety. However, the odds are against you. More studies than I can cite, have shown that consuming more mono-unsaturated fats, such as olive oil, instead of the more saturated varieties, will significantly lower your risk of developing heart disease and even some cancers. I know. I know. Lard still makes the flakiest piecrust. If only your arteries got a vote!

Number 3 on the list of 10 Tips to Healthy Eating is:

Choose more fiber-rich foods. Even if you are sick of hearing the word fiber, it’s better than being sick from not getting enough of this important carbohydrate. It’s not difficult to get sufficient fiber if you know what you are doing. Each time you choose whole grain over processed grains, each time you eat a piece of fruit instead of a piece of candy, each time you snack on raw veggies instead of potato chips, each time you order a bean burrito instead of a chicken one, you have added fiber to your diet. Even a sesame seed bun has more fiber than a plain one. Put some blueberries on your cereal. Have a baked sweet potato. Add some shredded zucchini to your pancake batter. Every little bit helps you to reach the 25-30 grams of fiber recommended for adults each day. In addition to the health benefits of getting enough fiber, just think, with all that time you won’t be spending in the “throne” room, waiting for-well you know-you could maybe take up a new hobby!

Number 2 on the list of 10 Tips to Healthy Eating is:

Limit junk food, and if possible, find a healthy but satisfying substitute. In case you’re wondering, “junk food” is all of those over-processed, empty-calorie foods that we love to eat. It may not be easy for you, but you can change your palate to prefer healthier foods. One thing you can do is to find a healthier substitute for your favorite junk foods. For instance, when was the last time you popped some popcorn in a little oil with a bit of good quality unprocessed salt? It tastes wonderful and it’s a whole food without the chemicals or additives or anything that would adulterate it into a junk food. Of course, it still has calories, but just remember to eat it in moderation. I have one of those old-fashioned poppers that stirs the oil and seeds while they pop, but my dad used to make the best popcorn in a Dutch oven on the stove. Try it, you’ll like it!

And the Number 1 item on the list of 10 Tips to Healthy Eating is:

Drink water as your beverage of choice. Years ago, when bottled water first hit as a beverage choice on fast food menus and in vending machines, I can remember a friend being shocked that I would actually pay money for water. Soda she could understand, but water? I told her then that water is a better value for your money than soda, and I still believe that. Our bodies need water to function well. Not soda. Not energy drinks. Not coffee. Not juice. Not tea. Clean, pure water. Of course, when we drink any liquids, or even when we eat juicy foods, we get some water. The problem is that everything that we eat or drink except water has to be digested and filtered and processed in varying degrees by our bodies, and that requires-you guessed it-more water! So, don’t save that beautiful stemware just for when you are drinking wine. Fill a glass to the brim with the best beverage around-ice cold, crystal clear, thirst quenching water-and relax and sip your way to vibrant health

I am convinced that what we eat and how we eat plays a major role in how we feel and particularly, how well we are. For this reason, I would like as many people as possible to become more aware of what healthy eating involves, and of the extreme benefits that can be found in being conscious of what and how we eat.

Eat and be healthy with my warmest regards,

Suzy Staywell

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Healthy Eating? Yes You Can – Just Decide to Make a Plan!

Healthy eating can keep you physically thin, mentally sharp and brimming with more energy than a caffeine-overdosed energizer bunny. But… There aren’t many people who do it consistently…even though they want to. Okay, so if everyone wants to eat healthy, how come we’re all doing such a lousy job of it? It’s because we eat without really thinking about it. Everyone does it. Snacking on chips as we talk with friends, taking a bite of fresh sliced tomato off the cutting board, finishing the potatoes just because they’re on our plate. “Mindless eating” happens because we eat things without consciously deciding whether we should. Exactly what you eat is the goal of billions of dollars in marketing, and mostly what’s marketed is not good food.

Are you susceptible? Of course! You’re subjected hundreds of times a day to TV and radio, billboards, print ads and restaurant signs convincing you to eat food you really don’t want to. It’s in the shows and movies we watch, it’s posted to our Facebook pages. We exchange it in games we play. “Here, have a burger. Your friend sent you candy. A Yummy cupcake. You’ll love this frapa-capa-lapa-chino.”

You don’t have to pay attention or believe what you’re being told for it to worm its way into your subconscious. People are spending money to tell you what you like because it works for them.

Temptation can sometimes intrude…To tempt you away from healthy food

Also, you’re faced with “Eat this!” cues all the time you’re around people. When do you get together with your friends when someone ISN’T holding a Starbucks cup or sipping on a Big Gulp. Then someone’s offering everyone breath mints. The message that you should be eating something that’s not good for you is everywhere.

You know what the risks are from eating badly: obesity, cancer, heart disease, diabetes, mental confusion, mood disorders… and every day it seems like more illnesses are linked to unhealthy eating. How you eat – clearly it’s a matter of life and death.

What’s the answer? The techniques that people use to convince you to prefer bad food, you can use on yourself. And that way you will come to prefer healthy food, healthy recipes and healthy snacks. You already know these methods work – they are the reason you’re eating food you don’t want to be eating.

Look, you’re not going to make a permanent change in the way you eat if it requires you to give up what you like most and to scrutinize what you eat every time you eat – or worse yet to measure, or look up, or record… Come on! Let’s be real! In the long run, if you don’t enjoy doing something you won’t do it. Liking healthy food is the only thing that will work forever.

What is this healthy eating thing going to get you? Well for starters, a longer, healthier more productive life. In some cases, you can relieve symptoms from long term illness or even AVOID CHRONIC ILLNESS by eating well. You can have more energy to do the things you want to do. You can get closer to your body’s ideal weight. You can be more active, more positive, and more dependable. You can be there to support the ones who need you, to play with your grandkids, to enjoy your retirement.

A healthy diet will help you find…That most elusive peace of mind

And beyond physical health that eating healthfully will bring you, there’s a huge psychological benefit. That’s because you will see every day how you overcame something that at one time seemed difficult or impossible. You’ll have a daily infusion of self-confidence from recognizing your own ability to set goals and achieve them. You’ll come to appreciate just how potent you are.

Maybe you’ve given up on ever finding a diet that will work for you. I want you to know that you can make a change starting today that can help you eat move to a healthy diet permanently. So whether you want a healthy eating plan for losing weight or just for your long term health, it’s something you can do.

We need to counteract the deluge of bad eating cues that we are bombarded with and replace them with our own internal cues to eat well. It’s easier to eat the things you like. So choosing to like good food makes it easier to eat good food. And the situations and techniques that got you into the habit of eating badly are going to be the ones to bring you back to healthful eating.

You don’t need to become an expert on nutrition. You don’t have to exert enormous willpower. Here’s a place to start. Decide what your favorite leafy green vegetable is, the favorite way you like carrots prepared, and your favorite kind of salad. Be really specific, visualize them, and write them down.

  • “I’ll take my broccoli lightly steamed with lemon and butter.”
  • “I can’t resist shredded carrots with orange blossom flavoring”
  • “I like a spinach salad with dried cranberries and feta cheese.”

By naming your favorites, it’s going to make it easier to choose them when you see them on a menu or when you see them in a grocery store. It’s the same idea the fast food marketers use against your interest – to make you think, “Gotta have that!” Only now, your “Gotta haves,” can be good for you.

Go ahead. Decide what your favorites are. If you just do it, you’ll surprise yourself at how big an effect such a seemingly simple thing can do to help you to eat healthy.

There’s more where this came from. Go to and discover incredibly powerful but simple techniques discovered by brilliant scientists that can make it easy for you to start and stick with healthy eating.

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