9 Healthy Guidelines on How to Eat Less

By Brian R Musial:

Most of the time, people and children are used to eating everything on their plates and leaving them empty after meals. It is something firmly fixed in our brains as children that we must eat everything we take on our plates. We grew up in this way of thinking without realizing that this affects our eating practice. And instead of eating the proper amounts of food needed in the body, we then tend to eat more.

Eat less as often as you can rather than consuming large amounts of food. Cutting up your food intake to a proper balanced diet is best.

Here are important healthy balanced guidelines on how to decrease your eating practice.

9 Healthy guidelines on how to eat less:

1. Use small plates and glasses. This way it helps you control the portion size and help you minimize your amount of food intake.
2. Take little bites and chew your food gradually, spending some time to take pleasure from it.
3. Control your taste. Help yourself turn away from sweets and foods that have a lot of sugar contents and are unhealthy.
4. Eat fresh veggies before the primary course. Fill yourself up with natural, numerous veggies or some good vegetable soup. By doing this, you'll need less of the heavy meat products to be satisfied.
5. Slow down! When you eat quickly, you end up taking in more meals before your system has an opportunity to determine that it's full.
6. Reduce the quantity of bakery, snacks, cookies, and high sodium treats you eat.
7. Kick out the sugar. If you used to consume sugared carbonated beverages, try as much as possible to substitute them either with fruit juice or water.
8. Drink more water during the day. This is pretty general, but definitely seems to help and create a big change in your diet.
9. Don't eat right before going to bed. No more food intake after 9 in the evening. The body slows down in digestion when you go to bed. Your meal would just turn into body fat because you are sleeping and not burning calories.

Additional food intake higher than our needed body requirement is stored in our body system as fat. The fat will then result to excess weight and can lead to other risk factors like obesity, diabetes, heart disease, hypertension, fatigue and other health issues. While when we eat less, we tend to spend less and cut down our food expenses. By eating less, we minimize our food expenses and it also saves us from hospital charges due to sickness.

Brian R. Musial, LAc, MSOM
Acupuncturist - Acupuncture Inc. in Naperville

Article Source: http://EzineArticles.com/?expert=Brian_R_Musial

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Top 10 Anti-Aging Foods

The general guidelines for the anti-aging diet are: keep your calorie consumption and saturated fat intake down; eat plenty of wholegrain, fresh fruits and vegetables; and cut down on salt and sugar. In addition to these general guidelines, there are specific foods that have a roll in anti-aging and that you should regularly include in your diet.

 1. Avocado: This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.
 2. Ginger: This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.
3. Cruciferous vegetables: The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. You should try to consume at least 115g/40z(of any one or a combination) of these vegetables on a daily basis. If possible, eat them row or very lightly cooked so that the important enzymes remain intact.
4. Whole meal pasta and rice: Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in fibre and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.
5. Soya: Menopausal women might find that soya helps to maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer's disease, osteoporosis and heart disease. Look out for fermented soya products, which are more easily digested, therefore more nutritional, and do not generally cause food intolerances. You may want to check that soya products have not been genetically modified. Soya should not be confused with soya sauce, which is full of salt and should be used sparingly, if at all.
6. Garlic: Eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.
7. Nuts: Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid nuts, however, as they have been linked to a high incidence of free radicals.
8. Berries: All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging.
9. Water: Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body. Don't rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles, oranges, lettuce, tomatoes, etc.
10. Watermelon: Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging. www.TrueHealthandHealing.org

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Low Fat Diets To Lose Weight: Are They Effective?

By M Edward:

For those who want to shed off some of their pounds, one of the options they have at their disposal is low fat diets to lose weight. As you may have noticed, there are countless programs both online and offline which provide one with an opportunity to reduce his or her weight, or so they say. Without a keen eye to spot fake products, one can end up ruining his whole body by following any product that comes along.

While there are still other options that one could use to lose weight like drinking a lot of water and exercising frequently, we mostly get our breakthroughs via diet programs. This is why it should interest you to know whether taking in low fat diets to lose weight is effective or not. Bear in mind that taking a wrong diet in your pursuit to lose weight will be tantamount to gulping down high-fat and sugar products.
Dieting and losing weight:
While dieting has long been praised as a quick way to lose weight, research has repeatedly shown that taking a wrong diet will have serious ramifications on your health and weight reduction. This is because some diets will help you to drop your weight but once you have attained that, the weight comes back again and you are no better than you began. An effective weight loss program will not only help you to shed off your pounds but will also aid you in maintaining that weight.
Starvation:
Some people thing that they can reduce their weight by starving to death. The truth is different from this. Once you start starving, your body takes this as a signal to store fat in preparation for tough times ahead. You will therefore end up with an increase in fat instead of witnessing a reduction. Even if you might extend the starvation to utilize this stored fat, you will be surprised to note that our bodies make use of muscles to gain energy rather than going for fats. Fats are always stored for a rainy day, in which time you might already have starved to death literally.
Healthy fat loss:
When it comes to long-term weight loss, exercising should be on top of our list. This provides a natural way on which to boost our metabolism which in return burns up more fat to energy. This, coupled with a good nutrition, which encompasses low fat diets, will go a long way in helping you reduce your weight.
The question then arises what a good nutrition would be. Such a diet should include low fat foods, plenty of water, fruits and vegetables and other healthy varieties. Such kinds of diets always encourage you to eat plenty of food, albeit in small amounts spread throughout the day. You will be required to take these meals at regular times each day without shifting your schedule. Once you engage in this, you will realize that low fat diets to lose weight are a reality that should be taken up by the people who are keen to reduce their weight.

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Article Source: http://EzineArticles.com/?expert=M_Edward

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