Health and fitness, a blog on my personal battle with my weight and how I lost 40 pounds and keep it off for more than 10 years.
Improve Your Diet Now
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I know changing old, bad dietary habits is tough, and it takes a long time for new eating habits to become permanent. But don't make it too complicated. No matter how bad your diet is right now - here are five easy things you can do right now to improve the way you eat. Your diet is the only reason for your extra body fat. By eating all-natural foods your body will burn that extra fat.
1
Add an Extra Vegetable to Your Next Meal
I don't care if your next meal is breakfast, lunch, or dinner, you can improve your diet instantly by eating an extra vegetable. Pick one that's green or brightly colored for maximum nutritional benefit. Steam some broccoli to go with your sandwich at lunch, and make two vegetable sides for dinner instead of one. Or eat a bigger salad. This even works for breakfast -- add spinach to your scrambled eggs or make a green smoothie.
2
Eat Fresh Fruit
Next time you're in line at the lunch counter, grab an apple or pear instead of a cookie or piece of cake. Or, if you're eating dinner at home, enjoy a bowl of berries for dessert. You don't have to give up your dessert if you're used to a nightly bowl of ice cream. Just cut back - serve up about half the amount you normally eat and fill the rest of the bowl with fresh fruits such as strawberries, blueberries, or sliced peaches. You'll cut back on the calories, plus get better nutritional value. And it still tastes awesome.
3
Drink More Water
A lot of excess calories from sugar and fat come from the beverages you consume. Drinking more water might help you lose weight if you drink it in place of sugary soft drinks. And if you drink alcohol, add in a glass of water between drinks. If you hate the taste of water, you can disguise it with a slice of lemon, lime, cucumber, or fresh pineapple.
4
Make Your Next Grain a Whole Grain
Whole grains are higher in fiber than regular refined white grains, and since most people could use more fiber, it might be time to switch. The next time you eat bread, be sure to choose 100-percent whole-grain or 100-percent whole-wheat bread. Swap out your sweet cereal for a bowl of oatmeal or a 100-percent whole-grain cereal at breakfast. Choose brown rice or whole wheat pasta for dinner.
5
Pay Attention to Portion Size
There's an old saying about your eyes being bigger than your stomach. Although technically that's certainly not true, it's easy to load up a bigger portion of food than you need, especially when you're hungry. So, at your next meal, stop a minute to think about how much you're eating.
Your protein source (meat, poultry, fish, etc.) should take up about one-quarter of your plate, and any starchy foods like potatoes, rice or pasta, should only take up another quarter. The other half of your plate can be filled with nutritious low-calorie fruits and vegetables like tomatoes, broccoli, cauliflower, asparagus, peas, green beans, or a garden salad. That will probably be enough to fill you up, but it if you're still hungry, go for extra vegetables.
Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.
If you really want to lose your body fat look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.comand other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.
The Mediterranean diet is based on the traditional foods eaten by people living in the Mediterranean region, especially Greece. It's loaded with healthy foods and research findings suggest following this diet may help reduce some of the risk factors for heart disease. According to the Oldways Preservation & Exchange Trust, the Mediterranean diet was introduced in 1993 by Oldways, Harvard School of Public Health and the World Health Organization. The diet includes: Olives and olive oil Whole grains, mostly in bread and cereal rather than pasta Very little red meat Fish and seafood Some cheese, but less milk Lots of vegetables and fruit Plenty of legumes and nuts A little red wine The Mediterranean diet is high in fiber and antioxidants from vegetables, legumes and nuts, far greater than the typical Western diet, and low in saturated fat. Very little red meat is eaten in this region, and milk consumption is limited as well, except for some cheese and yogurt
I can let you in on the ultimate secret for successfully making a change in your life. A century’s worth of psychological research reveals an interesting paradox in who we are. On the one hand, once we reach adulthood our basic personalities remain unchanged for the rest of our lives. We keep doing the same things—and feeling the same ways—over and over. But, on the other hand, every day we change our behavior drastically in response to different environments. Most of us are one person at work, for example, and another person at home. It is easier to change our environment than to change ourselves. So, if you want to change yourself, change your environment. Said differently: Whenever possible, don’t try to fight temptations – avoid them! The easiest way to make a change in your life is to modify the world around you in ways that will naturally drive you toward making, and maintaining, the change you want. There are many ways to change your environment, but let’s focus
On the Fox TV Network the other night, one of the big stories was about high protein diets. A new study has shown a link between the over consumption of animal protein and how it can stimulate the growth of cancer cells. It seems we all have cancer cells but they don’t normally grow, unless we consume too much animal fat, dairy or fats from processed foods. Before I continue I want to explain about the link to cancer. After all, Man has been eating red meat for millions of years, right. That's true but todays red meat is not the same. Most red meat that we buy in the supermarket comes from Steers that have been raised in feed lots on a grain diet that is full of hormones and other chemicals that shorten the growing time and put more fat on the animal. These hormones and other chemicals stay in the meat and what you're buying will contain the chemicals that the animal ate. Normally a grass feed Steer that lives on the range in big herds will take 18 to 20 months to grow to
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