Are The Boss For Your Weight Loss

You Are the Boss For Your Weight Loss

You’ll be amazed at how much weight you can drop in a short time

But should you do it? Is it safe? Well the info below can be helpful to you since
You Are The Boss In Your Weight Loss. (Smile)

I believe in taking a long term approach to diet and training. Making gradual changes that stick for the long term. And staying away from gimmicks or short term solutions.

But there are legitimate times in your life when you need the ability to make rapid physique changes:

an upcoming special occasion when You want to look your best

1.To kick off a fat loss goal

2. To put the finishing touches on a transformation

3. To bust through a stubborn plateau

Helpful follow thru can be found Now at: Weigh Loss Tips

Perhaps you and your spouse just booked a romantic last minute vacation deal, and you want to look your best for the beach. Or maybe you’ve got a high school reunion on the horizon, and you want the entire room to watch with envy when you walk in the door. Sometimes life’s “special moments” call for more vigorous fat loss methods.

The 4 Secrets Of Safe and Effective Rapid Fat Loss

In my experience, there are three necessary ingredients for a safe and effective short term rapid fat loss diet plan.

1. Massive but safe calorie reduction

If you want to see the fastest fat loss results, then you have to dramatically reduce the amount of calories you’re eating.

One pound of fat contains approximately 3,500 calories. In order to get rid of that unwanted fat, you have to tap into those calories and convince your body to use them as fuel.

Translation: you’re going to have to eat a lot less than normal. But don’t worry, it’s only for a short time.

2. Protect calorie burning metabolic muscle mass

The other thing you must be concerned with when dieting is protecting your lean muscle mass. We care about maintaining lean muscle for a couple important reasons.

Muscle is metabolically active and helps you burn more calories. But thatʼs only part of the equation. Muscle also provides a number of other important benefits, foremost of which is better management of insulin.

Insulin is your “storage” hormone. The better your body is at using it, the more you’ll store the energy from your food in lean tissues instead of fat cells. And the less insulin your body is pumping out, the more stored fat you’ll be able to free up and burn off.

If you’re doing a period of hard dieting, you want to maintain that lean muscle at all costs. Ignoring this rule is one of the main causes of useless rebound weight gain.

That’s why resistance training is a must. But you also need to include sufficient protein in your diet to prevent your body from breaking down muscle tissue to make glucose in the absence of carbs.

3. Ensure essential nutrients

Reducing the number of calories you take in each day means you’re at greater than normal risk of missing essential nutrients.

Careful supplementation will help you avoid this. Eating whole foods is a great start. But it isn’t always enough.

The foods we eat nowadays from conventional farming just don’t have the same nutritional value as they did in the past. Many crucial “micro-nutrients”—things like vitamins and minerals—have been depleted from the soil due to chemically-dependent farming practices.

Livestock are fed diets that they didn’t evolve to eat. And that can cause a host of problems, such as a less than optimal nutritional profile in the product that makes it to the shelves.

This is where supplements can help. Taking a multi-vitamin, fish oil and a couple other strategic supplements will provide you with all the nutritional insurance you need.

4. Provide sufficient fuel for daily life / activities
You won’t stay on the program for long if your diet leaves you barely functional, unable to make it through your day.

The final thing to take into account when dieting hard is that your diet must provide sufficient fuel for your daily activities—without slowing down your fat loss results.

When it comes to fuel, your body uses two main sources: carbohydrates and fat.

The problem with carbs is that they increase your body’s insulin response.

When you eat carbs, your body converts them to glucose. As your blood glucose levels climb, your pancreas secretes insulin to mop up the excess and deliver it to your cells.

Insulin reacts with fat cells to ensure that no fatty acids are released into the blood stream. That means your fat is locked in! If you’re living in an insulin resistant state, even small amounts of the wrong foods can spike your insulin and lock in fat—even if you’re NOT overeating.

Your goal is to focus on fats for fuel. When you shift your body to using fat for fuel, you actually enjoy changes at the cellular level that make it EASIER to burn fat on an ongoing basis.

Once you become “fat adapted”, you can get your body to burn even more fat for fuel by removing fat from your diet every other day.

There you go. Weave those 4 secrets into your rapid fat loss plan and you’ll be amazed at how quickly the pounds drop away.

But if you’d rather just have the exact roadmap set out for you today and Be Your Own Boss In Weight Loss

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Healthy Dinner:Broccoli Apple Soup + Raw Kale Salad

 We’re in the thick of the “Vacation Period.” Get ready for an all-out assault of “Frosty the
Snowman” More than the loudspeakers, JeNicelyery and sweater commercials on T.V., and The Grinch Close to
Every single corner (go Traditional or go Residence).
Which Provides us to the theme of this dinner tonight: Eco-friendly is Excellent. We’re not Speaking the Brilliant,
refreshing arugula salad of July’s heatwave; Instead a hearty Food of Cozy, filling broccoli soup
and a sweet-tart kale salad. Examine Away all your Nutritional vitamins and Mineral deposits in 1 fell swoop and Really feel
good Although UnderGetting it.
Mainly because gnawing on a candy cane in Top of 25 Times of Xmas does not constitute dinner.
Although it Absolutely counts as dessert.
The Menu
 

Serves 6
1 Big Mind of broccoli 3 Big apples (Golden Delicious or McIntosh are good
2 tablespoons butter
1 Big onion, diced
6 cups Veggie broth
salt and pepper to taste
plain yogurt to garnish (optional)
1. Reduce the broccoli florets Away the stalk and Arranged Apart. Reduce the stalks into 1-inch pieces. Peel
the apples, Main and cut into 1-inch pieces.
2. In a Big soup pot, melt the butter More than Method heat. Include the onion and apple chunks. Saute
about 6 Mins. Include the broth and the broccoli stalks. Take the soup to a bEssential oil, Decrease heat to
Lower and cMore than. Simmer for 20 Mins.
3. Include the broccoli florets to the soup and simmer for 5 Additional Mins. Get rid of from heat.
4. Utilizing an immersion blender, puree the soup Till smooth. Season with salt and pepper to taste.
Garnish with yogurt if using.

The Grocery store Checklist
Serves 4 to 5 (with leftMore than soup)
1 Big Mind of broccoli
3 Big apples (Golden Delicious or McIntosh are good)
1 Big onion, diced
6 cups Veggie broth
Plain yogurt to garnish (optional)
2 bunches curly kale, Middle ribs and stems Eliminated, washed, dried, and chopped finely
1/4 cup apricot preserves
1 1/2 tablespoon apple cider vinegar
1 cup puy or beluga lentils, (substitute brown lentils if they’re what you have), rinsed and
picked More than
1 cup Red-colored cabbage, shRed-coloredded
We’re assuming you’ve Obtained olive Essential oil, butter, garlic, a lemon, salt and pepper hanging Close to. If
not, add Individuals to the Buying list.
The Strategy
1. Spot lentils in a Little saucepan with Sufficient Drinking water to cMore than them by 3 to 4 inches
(Roughly 2 1/2 cups). Take Drinking water to a bEssential oil, then Decrease heat, add a pinch of salt, and Allow
the lentils simmer for 20 to 25 Mins, or Till the lentils are Sensitive but not mushy. Let Awesome.
2. Reduce the broccoli florets Away the stalk and Arranged Apart. Reduce the stalks into 1-inch pieces. Peel
the apples, Main and cut into 1-inch pieces.
3. In a Big soup pot, melt the butter More than Method heat. Include the onion and apple chunks. Saute
about 6 Mins. Include the broth and the broccoli stalks. Take the soup to a bEssential oil, Decrease heat to
Lower and cMore than. Simmer for 20 Mins.
4. Whisk Jointly 1/4 cup olive Essential oil, apricot preserves, apple cider vinegar, a tablespoon of
lemon juice, 1/2 teaspoon sea salt, and a pinch of Dark pepper.
5. Turn kale into a Big mixing bowl; Therapeutic massage 6 tablespoons of the dressing into the salad.
You’ll Require Sufficient dressing for the salad to be Nicely coated and Begin Getting on a “wilted”
texture. Set Apart.
6. Include the broccoli florets to the soup and simmer for 5 Additional Mins. Get rid of from heat. Utilizing an
immersion blender, puree the soup Till smooth. Season with salt and pepper to taste. Garnish
with yogurt.
7. Include lentils, along with the cabbage, to the kale, and add One more 2 tablespoons of
vinaigrette. Use Arms to combine. Include Added dressing as Requireed, and Period to taste.

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5 Stuff In no way to Do Prior to Bed

Don’t: Accomplish the Emails Languishing in Your Drafts Folder
Studyers have Discovered that before-bed Publicity to the blue Lighting from Personal Personal computers, tablets and
Sensible Mobile ph1s suppresses melatonin Ranges, which can throw Away your Entire body clock as Nicely as Boost
your Threat of obesity.
Do: Log Away at Minimum 1 hour before bed, and Established your alarm an hour Previously in the morning to
catch up on Operate. You could also Attempt dimming your Display as Very much as Feasible, or Cuttingloading a
Plan like F.lux, which adjusts your Personal computer’s Show to be a Cozyer Colour at Evening.
Don’t: Pop the Incorrect Supplements
A stuffy nose Retains Rest at bay, but so does pseudoephedrine, the Primary ingredient in Various OTC
decongestants (it’s been Regarded to Trigger insomnia).
Do: Breathe Effortless with a decongestant formulated Particularly for Eveningtime use. These Ordinarily
Consist of antihistamines, which have been Regarded to make Persons drowsy.
Don’t: Consider a Warm Bath
It’s Accurate that a Cozy soak can Support you Drop aRest, but not if you’re climbing out of the Drinking water
Quickly before climbing into bed. Right here’s why: Your Entire body Temperatures dips at Evening, Beginning
at Close to two Several hours before Rest. A hot bath Triggers your Temperatures to Increase and then Awesome Cutting
afterward, which will Support you relax. It’s this Fall in Entire body Temperatures that knocks you out, and
the steeper the Fall, the deeper you’ll Rest.
Do: Spend Consideration to timing, which is Crucial. Bathe As well Near to bed and your Temperatures will Remain
elevated, Maintaining you on Substantial alert. Make Certain you’re toweling Away at Minimum an hour before
turning in.
Don’t: Overeat
Study has Discovered that Heading to bed with an uncomfortably Complete Abdomen can stimulate Human brain
waves, which can Outcome in Eveningmares-and the Extra unhealthy the Meals, the Extra disturbing the
dreams.
Do: Thwart unpleasant dreams–and Undesirable pounds – by Pursuing the Traditional dieter’s Tips to
chew Little bites Minimum 15 Instances before swallowing.
Don’t: Make a decision to Get Anything Away Your Chest
Maintain Away Right up until tomorrow to have it out with your sister about that annoying comment she Created.
Rather of Sensation cathartic, it’s Most likely Heading to rile you up, and your churning Thoughts will
Carry on to Retain you awake into the wee Several hours. Pressure and overstimulation before bed are Mentioned to
be the Primary Triggers of delayed Restlessness, or “parasomnia.”
Do: Declare the hour before bed to be your peaceful Period of time, and Prevent conversations that will
rattle you.

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5 Signs You’re Overdoing it at the Gym

Differentiating between the usual, “I just worked out really hard” pains, and the more worrisome, “I think I might’ve hurt myself” ones can be difficult, especially when you’re trying to push yourself towards progress. “There’s a pain of injury and a pain of adaptation-one is bad, and the other is good,” says Equinox Advisory Board Member Justin Mager, Ph.D., a San Francisco Bay Area-based exercise physiologist and physician. Here’s how to know the difference. 

The Good Kind:
The comeback aches. ”You might be doing an activity perfectly, but if you haven’t done something like high-intensity cardio in a while, it’s normal for your body to ache a bit during and after your session,” he says.

1. The immediate aftershock. When you perform an activity pain-free, and then feel really sore afterwards, that’s a good sign. “Pain after properly executed exercise means that your body is adapting to become more fit,” says Mager.
Note: Taking ibuprofren or other anti-inflammatories might slow down those fitness adaptations.

2. (Perfectly normal) soreness. Your soreness could last anywhere from two to four days post-workout. Rather than stopping all movement and letting the pain take over during that time, you should work through it and keep your muscles moving instead, says Mager.
The Bad Kind:
1. Biomechanical error. ”I had really bad left knee pain, and then an Olympic weightlifting coach taught me how to do squats differently. Now my knee feels better than ever,” says Mager. “If you don’t have any pain prior to your activity, and then you experience pain while you’re performing a particular movement, you should take a step back and have a trainer evaluate your biomechanics.”
2. Interconnected injuries. Any chronic, pre-existing pain in your back, hips, or knees might rear its ugly head in other parts of your body, says Mager. “For example, an ankle issue will probably create knee issues. It’s important to make those connections so that you can avoid misdiagnosis and focus your treatment appropriately.”
3. Localized pain. ”A repetition should not feel painful,” says Mager. “Take a bench press, for example. If you’re doing it right, both arms and chest are going to burn out together. But if you have discomfort in one area, it’s muscular failure and a sign that something’s off,” says Mager. “If you’re experiencing localized pain during or after strength training, it’s a red flag.”

4. Acute, out-of-nowhere aches. Any sharp, stabbing, traumatic, and/or sudden pains during any kind of workout should be checked out immediately.

5. The overdoing-it variety. If the pain lingers into your next attempted exercise session after your two-to-four day recovery period, you might be overtraining or not recovering adequately enough between workouts. “If you’re doing maximal work, you need maximal recovery,” says Mager.

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25 Best Foods for Your Skin

How to get a radiant glow, banish wrinkles, and keep skin supple and soft–one bite at a timeBy Jessica Girdwain, Prevention

 

 You already know that filling your diet with power foods–like dark leafy greens, dark chocolate, citrus–can help beat chronic conditions like heart disease and diabetes. But did you know that certain foods can also work wonders on your skin?

 ”There’s a growing body of research showing that diet really does affect your complexion,” says Jessica Wu, MD, a dermatologist in Los Angeles and author of Feed Your Face. “What you eat can affect your hormone balance, cause acne, and create or lessen inflammation, which is associated with skin aging.”

In fact, what you eat can be as important as the serums and creams you apply on your skin, says Dr. Wu. That’s why we rounded up 25 foods that are good for you–and fantastic for your skin. Here’s to you, gorgeous!

Olive oil
When researchers in a 2012 study in PLOS ONE analyzed the diets of 1264 women, they found that a higher consumption of olive oil (more than 8.4 grams or 2 teaspoons a day) was associated with 31% fewer signs of aging compared to people who ate less than 3.8 grams (about 1 teaspoon). Olive oil beat out the other oils tested, including sunflower and peanut. Why? About 75% of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost. The antioxidant polyphenols in olive oil could also quench damaging free radicals.

Tomatoes
People who ate 5 tablespoons of tomato paste daily, along with almost a tablespoon of olive oil for 12 weeks, had 33% more protection from sunburn compared to a control group that ate just olive oil, according to a 2008 UK study. The antioxidant lycopene (levels of which are higher in cooked, processed tomatoes) improves skin’s natural SPF. (Just be sure to avoid canned tomatoes)

Dark chocolate
The sweet treat is rich in cocoa flavanols, plant compounds with antioxidant properties, which help hydrate skin and improve circulation. Women who consumed a high flavanol cocoa powder drink daily for 12 weeks experienced less skin roughness and scaliness compared to a control group. They consumed the equivalent of 3.5 ounces of dark chocolate, but that’s far too many calories for most women, says Lisa Drayer, MA, RD, author of The Beauty Diet. She suggests sticking to a 1-ounce portion, or 150 calories, to reap the good skin benefits without the weight gain.

Oatmeal
A whole grain oatmeal is a better pick for breakfast over a bagel and jelly. That’s because the latter offers a double whammy for skin: refined, sugary carbs that prompt your body to make insulin and increase the production of hormones known as androgens. “Elevated androgens cause sebaceous glands in the skin to secrete more oil that gets trapped inside pores, causing pimples,” says Drayer. Instead of brown sugar, add natural sweetness to your oatmeal with chopped fruit.

Sardines
One serving (3.5 ounces) of these little swimmers contains 1.5 grams of omega-3 fatty acids, making it one of the best sources of the fat. Fatty fish is particularly rich in the type of omega-3 called DHA, an anti-inflammatory. “Inflammation is now known as the root cause of acne,” says Dr. Wu. Packing your diet with these omega-3s (also found in salmon) can help keep your skin clear.

BEWARE: Not all fish are healthy. 

Green tea
In a study published in the Journal of Nutrition in 2011, people who drank a beverage containinggreen tea polyphenols daily for 12 weeks had skin that was more elastic and smooth, and had one-quarter less sun damage when exposed to UV light compared to a control group. The brew’s catechins like EGCG (antioxidants) boost blood flow and oxygen to the skin, which delivers key nutrients to keep your complexion healthy, say researchers.

Kale
It’s one of the best sources of lutein and zeaxanthin, nutrients that absorb and neutralize the free radicals created by UV light–including the wavelengths that actually get through sunscreen and reach your skin, according to research in Clinics in Dermatology. Plus, just one cup gives you 134% and 133% of your daily value for skin-firming vitamin C and A, respectively.

Walnuts
It’s the only type of nut that contains a significant amount of omega-3 fatty acids, which is especially important for vegetarians who are skipping fish. Walnuts pack an omega-3 called alpha-linolenic acid. “Deficiency in this fat can result in eczema, which is associated with dry, scaly skin,” says Drayer.

Orange peel
Researchers from the University of Arizona looked at people who reported that they ate citrus fruits, juices, and peels weekly. People who ate peels (orange peel or lemon zest, for example) had a 33% decreased risk for squamous cell carcinoma. Juice and fruit didn’t have any effect. The researchers credit limonene, a compound found in the oil in the peels that offers the UV-protective benefits.

Grass-fed beef
Not only does grass-fed beef contain a higher ratio of omega-3 to omega-6 fatty acids (to reduceinflammation), but it also packs nearly 30 grams of protein per 3.5-ounce serving. “Protein is the building block of collagen and elastin tissue, which keeps skin taut and less wrinkled,” says Dr. Wu. Choose lean cuts like sirloin tip and flank steak. 

Rosemary
Consuming four or more herbs regularly–rosemary or thyme, for example–was associated with up to a 60% reduced risk of melanoma, finds a study in the International Journal of Epidemiology.Herbs pack a ton of antioxidants into a tiny skin-protecting package, squelching free radicals from the sun before they can damage skin.

Almond milk
This makes the list because of what it’s not: dairy. “Research shows dairy is highly inflammatory, which means it will aggravate acne, wrinkles, and rashes,” says Dr. Wu. When you drink coffee or pour a bowl of whole grain cereal, she recommends using a non-dairy milk, like unsweetened almond milk.

Water
Yes, water keeps your skin hydrated–and staying hydrated makes it appear more plump and less wrinkled. But there’s another reason to fill up on water over other drinks: You’ll save on sugar. Sugars found in juices, sodas, and sports drinks cause your skin major woes, says Drayer. “Whenblood sugar levels are high, sugars can attach to proteins in collagen and produce compounds that cause skin to sag and wrinkle.” 

Soy
A small study of middle-aged Japanese women found that those who daily consumed 40 mg of aglycone (an isoflavone found in soy), had fewer fine lines and improved skin elasticity within 12 weeks compared to a placebo. The isoflavone can help stop collagen from breaking down, which is what leads to sagging and lines. You’ll find about 40 mg of isoflavones in 3 ounces of tempeh, 1 ounce of dry roasted soybeans, or 6 ounces of tofu.

Oysters
You’re looking at the best source of dietary zinc. Six of these bivalves provide over 500% of your daily need in a scant 57 calories. The mineral plays an important role in the growth and function of skin cells and, though more research is needed, some studies suggest that acne sufferers have lower than normal levels of zinc.

Yellow bell peppers
One study in the British Journal of Nutrition found that people who ate the most green and yellow vegetables (up to 250 grams; one large pepper is about 190 grams) had fewer wrinkles, especially in the crow’s feet area, compared to those who at the least amount (69 grams a day). This may be because of antioxidants that fight aging free radicals, says Dr. Wu.

Coffee
Women who drank coffee every day had an 11% lower prevalence of non-melanoma skin cancer(the most common form of skin cancer) compared to people who don’t drink coffee, according to a study published in the European Journal of Cancer Prevention in 2007. Downing six cups a day of caffeinated coffee slashed the risk by 30%, however, experts say to keep your habit under 28 cups a week, as higher consumption may lead to other health concerns. As with anything, moderation is key.

Kiwi
This little fruit packs a wallop of vitamin C–nearly 120% of your daily needs in one medium kiwi. “C stimulates collagen synthesis, which keeps skin taught and smoothes fine lines,” says Drayer. She sites a study in the American Journal of Clinical Nutrition that found a diet high in vitamin C was associated with less dryness and less noticeable wrinkles.

Eggs
Eggs offer up a hefty dose of protein without tons of fat, and less fat is a good thing for your skin: Higher fat diets are associated with aging skin. According to a study in the American Journal of Clinical Nutrition, a 17-gram increase in fat intake increased your odds of developing wrinkles by 28%.

Pumpkin
Cooked pumpkin is one of the top sources of beta-carotene. The body converts beta-carotene into vitamin A (a half cup of cooked pumpkin packs nearly 400% of your daily value for A), which is essential for the growth of skin cells. This, in turn, “helps keep skin soft, smooth and wrinkle-free,” says Drayer.

Red wine
When Australian researchers analyzed the diets of more than 1,000 adults, they discovered that the rate of actinic keratoses (skin lesions caused by long-term sun damage) was reduced by 28% in those that sipped a half glass of red wine a day. Red wine is a top source of resveratrol, anantioxidant compound with anti-tumor properties.

Sunflower seeds
With 37% of your daily needs for vitamin E per ounce, these seeds can help keep your skin pimple-free. That’s according to a study published in Experimental Dermatology that looked at 100 patients recently diagnosed with acne. Researchers found that those suffering from severe acne had nearly 30% lower blood levels of vitamin E compared to a clear-skinned control group. Vitamin E is thought to enhance immune function, allowing the body to fight off the inflammation that leads to acne.

Carrots
Who needs blush? Filling up on carrots can give you a natural glow. A 2011 UK study found that people who eat a higher amount of carotenoid-containing fruits and vegetables, like carrots, have more yellow tones in their skin, giving them a complexion that others rated as looking healthier.

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How to make healthy cooking quicker?

What healthy cooks have in their kitchens!

Creating delicious healthy food at home doesn’t have to be difficult or majorly time consuming. Breakfast and lunch can be speedy if you know how. I love Jamie Oliver’s concept of 15-minute dinners, however, as much as I love you Jamie, I think most of us need a bit longer to create such masterpieces! He obviously hasn’t seen my knife skills (or lack of them)?!

When it comes to dinners, I personally rarely spend more than 20 minutes in the kitchen sorting out our meal during the week because, quite frankly, there is too much other stuff I need to do and I don’t have any more time than that. Much like you, I imagine.

Over the years, there are a few little tricks that I have learnt to help speed things up in the kitchen and today, I would like to share these with you…

Breakfast

I love my stick blender! If I am making a smoothie for just me, I use a large jug and a stick whizz. It takes less time to clean than a whole blender!

Get my favourite smoothie recipes in my 10 step plan here.

Lunch

A mandolin is fabulous to help you make a quick and healthy lunch. I use mine to shred cabbage (red and/or white) and then add grated carrot, chopped herbs (like parsley and mint) and sliced chili.

I then make a healthy balanced lunch by serving this with some protein (like tuna, chicken or chickpeas) and healthy fats (nuts/seeds) – it’s delicious and super-healthy!

You can make enough for three days, it lasts really well. Grab a copy of Lose Weight for Life for super lunch recipes.

Dinner

Firstly, you need a plan. Without fail, this is the MUST do, to make dinner time less painful. When people tell me they don’t have time to plan (which takes no more than five minutes if you do it my way) I always say, how do you have time not to plan? Standing in the supermarket several times a week or staring into an uninspiring fridge is far more painful I think! See my planning guide here.

Make sure you know what your tried and tested recipes are. Having a bank of recipes that you KNOW work in the time you have available is a great idea – keep them in a folder in the kitchen so you know what works. Oh, and don’t be tempted to put ones that ‘could’ work in there if you haven’t tried them yet – keep those in a separate pile or at the back of your folder!

Equipment wise, I love my vegetable steamer. I just have ones that go straight into the pot, you can get them from any cooking/home store or the $2 shop! Steaming your veges is a much better thing to do than boiling them nutrition wise, so you don’t end up throwing away vitamins and minerals which go into the water when you boil your veg!

Also, for a quick dressing for salads or on top of green veges, I couldn’t live without my hand-held lemon squeezer.

Snacks

I use a mini bowl attachment that came with my stick blender to make very quick and easy dips! I also have a popcorn maker (which cost me $39 on sale from a large store) and I use it all the time. No added salt or sugar is needed when the kernels have popped.

So, what will you do to make meal prep quicker and easier? Share your comments, questions and ideas below.

Soon I will be sharing my 10 favourite healthy ingredients to have in at ALL times so stay tuned and be sure to sign up below for my updates so you get these blogs straight into your inbox!

Until then… happy healthier living.

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How to develop good eating habits

Use a Healthy Eating Plate and Healthy Eating Pyramid that are based on the latest and best science.

A picture is worth a thousand words, and that’s why nutritionists use symbols and shapes to answer the question, “What should I eat?” For nearly two decades, the U.S. government distilled its nutrition advice into pyramids. These efforts didn’t accurately show people what makes up a healthy diet. Why? Their recommendations were based on out-of-date science and influenced by people with business interests in the messages the icons sent. This year, the U.S. government scrapped its MyPyramid icon in favor of the fruit-and-vegetable rich MyPlate—an improvement, yet one that still doesn’t go far enough to show people how to make the healthiest choices.
There are better alternatives: the new Healthy Eating Plate and the Healthy Eating Pyramid, both built by faculty members in the Department of Nutrition at the Harvard School of Public Health, in conjunction with colleagues at Harvard Health Publications. The Healthy Eating Plate fixes the flaws in USDA’s MyPlate, just as the Healthy Eating Pyramid rectifies the mistakes of the USDA’s food pyramids. Both the Healthy Eating Plate and the Healthy Eating Pyramid are based on the latest science about how our food, drink, and activity choices affect our health—and are unaffected by businesses and organizations with a stake in their messages.

The Healthy Eating Pyramid

The Healthy Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet. Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy. The Healthy Eating Pyramid builds from there, showing that you should eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, potatoes, sugary drinks, and salt).
When it’s time for dinner, most of us eat off of a plate. So think of the new Healthy Eating Plate as blueprint for a typical meal: Fill half your plate with produce—colorful vegetables, the more varied the better, and fruits. (Remember, potatoes and French fries don’t count as vegetables!) Save a quarter of your plate for whole grains. A healthy source of protein, such as fish, poultry, beans, or nuts, can make up the rest. The glass bottle is a reminder to use healthy oils, like olive and canola, in cooking, on salad, and at the table. Complete your meal with a cup of water, or if you like, tea or coffee with little or no sugar (not the milk or other dairy products that the USDA’s MyPlate recommends; limit milk/dairy products to one to two servings per day). And that figure scampering across the bottom of the placemat? It’s your reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs—so be sure you choose a plate that is not too large.

Five quick tips:

1. Pick healthy protein sources like fish and beans, not burgers and hot dogs. Eating fish, chicken, beans, or nuts in place of red meat and processed meat can lower the risk of heart disease and diabetes. So limit red meat—beef, pork, or lamb—to twice a week or less. Avoid processed meat—bacon, cold cuts, hot dogs, and the like—since it strongly raises the risk of heart disease, diabetes, and colon cancer. Read more about choosing healthy proteins.
2. Drink water, coffee, or tea—not sugary beverages—and drink alcohol in moderation, if at all. What you drink is as important to your health as what you eat. Water is the best choice, and coffee and tea also have health benefits. Sugary drinks are the worst choice, because they add empty calories, leading to weight gain, in addition to raising the risk of diabetes and heart disease. Limit milk and dairy to one to two servings per day, since high dairy intake can increase the risk of some diseases, and go easy on juice, since it is high in sugar. Moderate alcohol consumption can have real health benefits for many people, but it’s not for everyone; those who don’t drink shouldn’t feel that they need to start.
3. Go with plants. Eating a plant-based diet is healthiest. Make half your plate vegetables and fruits. Cook with healthy plant oils, like olive and canola oil. Get most or all of your protein from beans, nuts and seeds, or tofu. Check out these delicious healthy recipes that bring the Healthy Eating Pyramid and Healthy Eating Plate into your kitchen.
4. Stay active. A healthy diet is built on a base of regular physical activity, which keeps calories in balance and weight in check. Read five quick tips for staying active and getting to your healthy weight, and 20 ideas for fitting exercise into your life.
5. Make your grains whole grains. Grains are not essential for good health. What’s essential is to make any grains you eat whole grains, since these have a gentler effect on blood sugar and insulin. Over time, eating whole grains (brown rice, whole wheat bread, whole grain pasta) in place of refined grains (white rice, white bread, white pasta) makes it easier to control weight and lowers the risk of heart disease and diabetes. Read more about whole grains.

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