Keeping a Healthy Body With The Right Food

Your body has all the mechanisms in place to take care of itself but it needs the proper fuel to do that. It's just like any other equation. Junk in, junk out. Quality in, get quality results. If you are health conscious and want to stay healthy, making sure the food that you eat is quality. Food is fuel. Food and nutrients are ultimately nature's medication.

Eating clean is all the rage now and it's not a fad. Eating clean and organic is here to stay. No matter your activity level, what you put in your body decides how you feel and even how you look. Packaged foods were developed to help prevent food shortage and became very useful in times of war. However, the odds of a modern country having a famine or food shortage are very low. The fact is, packaged and processed foods are not good to eat for extended periods of time. Studies show that chronic disease like diabetes, high blood pressure, heart disease, are preventable by decreasing the amount of packaged and processed foods in the diet. Have you ever looked on the back of a package of food to read the ingredients? If you haven't, you should try it. Most of the ingredients are very difficult to pronounce because they are chemicals, not food. How about packaged goods that can sit on the shelf for months and not go bad. If bacteria, fungus and bugs, which help the process of "rotting" food, don't want to eat it, why should you?

Using manufactured medicines have become standard practice, but every illness had a natural remedy. All foods have properties that meet your body's needs. Leafy greens, bright colorful vegetables, fruits, red meat, poultry, fish, herbs, and spices all contain nutrients that our body needs to support and repair. When you are not feeling your best, look at what you've eaten. Have you been eating a lot of processed foods? Foods that come in packages? Fast food? Too much protein? Lots of starch? Are you eating enough to fuel your body? All of these things contribute to how your body functions and feels.

The best way to make sure you look and feel your best is to make sure you are eating quality foods and getting all the nutrients your body needs to work properly. Make sure you plan your meals if you have a hectic lifestyles. Proper planning prevents you from eating bad food, which always seems more convenient and cost-effective. The right nutritional supplements help bridge any nutritional gaps left open from not eating enough or not having a balanced diet. Sometimes, even a balanced diet does not insure that you are getting enough of everything you need.

Eat clean. Make sure your meals are fresh foods. Minimize consuming preservatives and ingredients that you cannot pronounce. If you don't plan anything, plan your meals. Take a nutritional supplement to make sure you are getting all of the proper nutrients your body needs.

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The Best Fermented Foods and Why We Should Add Them Into Our Diet

Fermented foods are getting a lot of press at the moment and for good reason. They are chock full or pro-biotics and can assist healing and enhancing gut health. Your gut is home to both good and bad bacteria, which outnumber the cells in your body by at least 10 to one. With such an abundance of bacteria, fungi and other microbiobes in our bodies, I certainly want more beneficial bacteria in my corner than bad. New research suggests gut health is the key to optimal health, and an imbalanced, unhealthy gut leads to myriad health concerns including many chronic diseases.

So how do we promote good gut health? It all starts with our food. A healthy diet that is low in sugar and grains, and high in whole foods, cultured and fermented foods allows beneficial gut bacteria to flourish.

Why fermented foods?

1. They are packed full of probiotics which contributes to optimal gut health and a healthy, functional digestive system.

2. Did you know your gut is one of the largest immune organs of your body - an estimated 80% of immune function is located in your gut! Good gut health means you will be less prone to illness and chronic disease.

3. The beneficial bacteria in fermented foods are one of the most efficient chelators and detoxifiers, assisting your gut and digestive system to break down and/or bind heavy metals and toxins to be eliminated.

4. When your gut flora is out of balance you don't absorb nutrients from food as efficiently. Fermented foods enhance the production of digestive enzymes which in turn increases nutrient absorption.

5. Fermented foods, although acidic at origin, are actually alkali forming, which is another key for optimal health.

5 of the best fermented foods (and one drink)

1. Kombucha. Kombucha is a tangy, fizzy fermented black tea which can contain up to seven different micro-organisms in one drink. The drink is often flavored with herbs or fruit and can be found in many natural foods stores and at some farmers' markets.

2. Sauerkraut. This finely cut fermented cabbage is packed with vitamins C, B and K. It also contains a ton of probiotics and is high in fibre.

3. Kimchi is Korea's version of pickled vegetables, normally made with cabbage, radish, cucumber and chilli. It's deliciously spicy and can be eaten on its own, or as a side dish. I love it rolled up into lettuce leaves.

4. Miso. The paste made from fermented soybeans and grains is full of essential minerals, including potassium, manganese, zinc and antioxidants. It's very concentrated and high in salt so should be used sparingly.

5. Pickles and Olives. Probably the most popular of the fermented foods, pickles and olives are already a staple in many peoples diets, with a taste many people love. To ensure you receive these vegetables in an optimally fermented state, try fermenting your own. Olives are easy to ferment, a few simple steps and a bit of time between each step to let the salt and vinegar do their thing.

Our bodies are complex which is why a holistic approach to health and wellbeing is the key to living well. Gut health is a key contributing factor, as is managing and balancing stress hormones including cortisol. Consuming fermented foods and creating an alkaline system is a great step towards achieving your health goals. another way is by following our nutritional cleanse program. The reason I love the Isagenix cleanse program is it addresses the above key components of health and coupled with complete and quality nutrition, feeling fabulous with abundant energy is within reach.

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11 Foods For A Slender Looking You

In the struggle to eat right and lose weight, there are many that walk with you hand in hand. Regular exercise and balanced diet is the key. Every guide to the right diet insists that these eleven food preferences must be added to have that perfectly slender body.

11 Best Fat Burning Foods To Lose Weight

1. Green Tea

Green tea is anti-oxidant rich and builds body metabolism that is responsible for losing those extra pounds. The combination of sugar and fat in your body is synthesized into a substance called triglyceride, which can be harmful when in excess quantities. Green tea contains high levels of polyphenols that activate a particular enzyme in the body, which helps dissolve the excess triglyceride. Moreover, inculcation of green tea in your daily diet also reduces the chances of heart diseases and helps cancer patients.

2. Steak

Beef is a diet buster that will also help you peel of pounds. Eat more of local organic grilled beef by loading it on your salad or with veggies in a fajita.

3. Salmon

Not only does fish keep your heart health in-check, it also helps shrink your waistline. The rich Omega-3 fatty acid food improves insulin sensitivity and helps build muscle weight and decrease body fat. Thus, this is one of the fast fat burning foods. Moreover the more muscle you have, higher is your metabolism rate and higher the number of calories your body burns.

4. Sardines

These tiny fish are high in protein and loaded with omega-3 fatty acids that help maintain body muscle. Moreover, they are high in calcium and low in mercury. The fish contains selenium, which is a particular enzyme that fights belly fat. Toss sardines with onions, bell peppers and herbs, load it on some rye bread with cheese, and broil for an amazing snack or meal.

5. Garlic and Onions

Garlic and onions contain minerals and oils that help break fat cells and increase metabolism. Moreover, they also help reduce the risk of prostate cancer and toxin removal from blood cells. The veggies also contain fiber and healthy sulfur compounds that give the same benefit as cardiovascular exercises by reducing blood pressure and blood cholesterol levels. Never fail to include these natural fat burning foods in your diet.

6. Broccoli

Broccoli is a rich source of fiber, folic acid, vitamin C, vitamin A, calcium and folic acid. The miracle food aids digestion and detoxification. Broccoli can be consumed cooked or raw as it is loaded with filling fiber, it’s bound to prevent weight issues.

7. Apple

An apple a day can keeps the doctor away, is commonly heard of. However, have you heard it can keep weight gain away? Yes, this ideal on-the-go snack contains high levels of anti-oxidants that help prevent metabolic syndrome (condition marked by excessive belly fat).

8. Eggs

You may not be aware of the fact that eggs too come in the list of fat burning foods. Consumption of eggs can help you trim inches. The high-protein food makes you feel fuller for longer and ensures you eat less throughout the day.

9. Grapefruit

Consuming half a grapefruit before a meal can help you lose up to a pound a week. This tangy fruit can lower insulin, which is a fat-storage hormone that enables weight loss. Moreover, grapefruit is a good source of protein and is 90 per cent water that can fill you up and eat less throughout the day.

10. Oats

All oats are healthy. However, the rolled varieties are minimally processed and are loaded with fiber. This makes it a filling choice. Substitute your usual breadcrumb recipe with a handful of oats.

11. Lentils

Lentils are a genuine belly flattener. They are another best fat burning foods. Lentil consumption prevents insulin spikes that create excess fat, especially around the belly area. Moreover, they are a high-protein source.

The above-mentioned foods will not only help you in burning fat and losing body weight but will also improve your overall health. Try to incorporate at least some of these fat burning foods in your daily diet for a better-looking, trimmer and slender body.

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15 Superfoods For Weight Loss

Superfoods have the best nutrients for maintenance and betterment of our health. They boost our energy level and also aids weight loss.

Let us look at 15 such super foods that we can easily incorporate into our daily diet :

1. Apples:

A low calorie diet foods packed with phytonutrients, dietary fiber and antioxidants, it prevents diseases and promotes good health (1).

2. Oats:

Oats has carbohydrates contained in them that help in the release of a hormone known as serotonin, which helps in relaxation and fat burning (2).

3. Yogurt:

It is more easily digestible than milk, rich in calcium and B-Vitamins, boosts immunity, keeps hunger pangs away by regulating our blood sugar level and lowers the risk of colon cancer (3).

4. Pomegranates:

Packed with antioxidants and folic acids, they are a rich source of fiber and low in calories. Thus, you can satisfy your sugar cravings with this fruit (either in raw form, juice or in salads) while not having to put on those extra kilos (4).

5. Blueberries:

Blueberries are loaded with antioxidants, high on fiber content and they keep you full for longer hours (5).

6. Lentils:

Rich in fiber and proteins, lentils also contain Resistant Starch – a carbohydrate that boosts the metabolic process and aids in the burning of fat (6).

7. Salmon:

Salmon is one of the leanest sources of proteins. It keeps you full but does not increase your inches. It is rich in Omega-3 fatty acids that aids improvement of insulin sensitivity and keeps the heart healthy (7).


8. Green Tea:

Drinking 2-3 cups of green tea daily will help you shed those extra kilos faster. Theantioxidants in it aid the fat and calorie-burning process (8).



9. Watermelons:

Comprising of nearly 92% water, rich in vitamins A and C, and Lycopene – a powerful antioxidant, they fuel your body to lose weight naturally (9).

10. Flaxseeds:

Consuming 1 tablespoon of ground flaxseeds everyday can do the trick for you. It has Omega-3 fats and high amount of fiber that satisfies the appetite and promotes mental and physical well-being. Mix it with a glass of warm water or sprinkle on to your salads, soups, chutneys, scrambled eggs etc (10).


11. Mushrooms:

If you are vegetarian looking for a something to replace the meat with in all your favorite and yummy looking food items, then this is the perfect choice. In a study at the Center at Johns Hopkins Bloomberg School of Public Health, it was found that replacing red meat with white button mushrooms helps you not just reduce your calorie intake but also shed some weight. Each cup contains only 44 calories when compared to lean red meat which had 6 times the amount. They have also been said to be just as satisfying as red meat (11).

12. Hot Chile Peppers:

It has been proven that consuming hot chile peppers with tomato juice 30 minutes before a meal ensures that you eat 10% less than your normal quantities! It is no wonder than we count this as a super food for weight loss (12).

13. Almond:

The American journal for clinical research conducted a study on almonds. This study required for the participants to chew on 2 iunces almonds 10, 25 to 40 times. The participants reported that they felt more full and that their fat consumption had fallen on the whole. The doctors suspected that the repeated chewing released more fats from the almonds which satisfied their hunger pangs along with their high fiber content (13).

14. Olive Oil:

We always associate oils with fat But rest assured the fats in this can most definitely help you lose some fat! The poly unsaturated fatty acids found in it can help keep the hunger pangs away and also the oleic acid in it can help break down excess fats (14).

15. Cranberry Juice:

Besides being high in anti-oxidants, cranberry juice is also an excellent diuretic which removes all the excess fluids from your body. This cuts down on weight gain due to fluid retention (15).

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What Would Happen If We Stop Eating Healthy Foods?

Eating healthy food supplies your body with all the nutrients it needs for proper growth, maintenance and development. Due to busy schedules and the easy availability of processed and junk foods, however, bad eating habits can develop. Unfortunately, a nutrient-poor diet can have far more serious consequences than gaining a few pounds. The good news: Embracing lifestyle habits that include eating healthy foods, such as whole grains, fruits and vegetables, fish, low-fat dairy and monounsaturated fats, supports ongoing good health and helps you avoid health problems and chronic diseases.

Obesity

• Obesity occurs when you take in more calories than your body needs on a regular basis. The body stores excess calories as fat, which accumulates over time. The types of food you eat, however, can also make a difference. Consuming a standard American diet, which consists of large portions of unhealthy foods high in saturated and trans fat, refined grains and sugary beverages plays a large role in obesity. A diet consisting of healthful foods -- in controlled portions -- can help prevent obesity, as well as chronic health problems.

Type 2 Diabetes

• Type 2 diabetes is a chronic disease that results in high blood sugar levels because of the body's inability to use insulin properly. Long-term complications related to diabetes can lead to health issues like blindness, heart disease, kidney failure, amputations and nerve damage. Poor diet has been clearly linked to Type 2 diabetes. According to University of California's Department of Surgery, approximately 80 percent of people with Type 2 diabetes are overweight. An unhealthy diet, along with excess weight around the waist, increases the risk of Type 2 diabetes.

Cardiovascular Disease

• Cardiovascular disease and its variety of symptoms can result from a diet lacking in healthy foods. Cardiovascular disease is the leading cause of death for both women and men. Processed and junk foods are typically high in sodium, which contributes to high blood pressure. They are also high in saturated and trans fats that raise LDL -- bad cholesterol, which can clog arteries -- and reduce HDL -- good cholesterol. The good news is that you can lower your risk of developing heart disease by making healthy lifestyle changes, which include healthy food choices.

Cancer

• Making a commitment to eating a healthy diet is a lifestyle change that can help you lower your risk of developing cancer. Consuming a diet rich in vitamins like A, C and E provides your body with powerful antioxidants that help prevent free radical damage, which is associated with cancer. Eating a healthy, cancer-preventative diet means focusing on fruits, vegetables, whole grains, and beans, while cutting back on high-fat foods, especially those from animal sources.

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Healthy Foods to Lose Weight

Weight loss is a challenge for most people, but eating healthy foods can make it easier. Reducing calorie intake means every bite needs to count---for building muscle, providing your body with the proper nutrients, and taking off those unwanted pounds.

Significance

• When trying to lose weight it's vital to pack as many nutrients into your diet as possible, while consuming fewer calories than normal. Eating poorly while losing weight can lead to loss of muscle along with fat, as well as to decreased energy.

Types

• Fresh fruits and vegetables are important healthy foods for weight loss. Strawberries, citrus fruits, and vegetables like green peppers and tomatoes are rich in vitamin C and low in calories. Avocadoes contain healthy omega-3 fatty acids and are high in fiber.

Size

• When it comes to weight loss and healthy eating, size matters. Low-fat meats and healthy fish such as salmon should be eaten in portions about the size of a deck of cards. One to two cups of fresh, steamed green beans or broccoli make a healthy accompaniment, along with one slice of whole grain bread.

Considerations

• Avoid white carbohydrates in favor of filling whole grains and proteins such as oatmeal, beans, and low-fat cottage cheese or yogurt. Weight loss happens more quickly when the body gets its energy in the form of high-quality protein and fats.

Expert Insight

• The American Academy of Family Physicians recommends writing down your food intake every few days to see whether you need more items from a particular food group. The AAFP also advocates reading labels before buying food; this allows you to weed out the healthy foods from those that are too processed or laden with fat and sugar.

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How to Reduce Fat in Your Diet

Reducing fat in your diet doesn't mean you will face a life of tasteless dry meals and fat-free cookie boxes in your cupboards. Whether you need to lose weight or just trim the fat, the following steps will help you achieve your dietary goals.

Things You'll Need

• Health Cookbooks
• Vegetables
• Broiler Pans
• Cookware Sets
• Nonstick Cooking Spray
• Popcorn Poppers
• Vegetable Steamers

Tips For You

1. Decrease or eliminate animal products that are high in fat. This includes red meat, poultry and some dairy products, such as whole milk, cream and butter. If you do eat meat, choose the leanest cuts of meat, poultry and fish available.
2. Check healthy cookbooks for tasty new recipe ideas.
3. Increase the amount of fresh vegetables and fruit in your diet. Eat them raw whenever possible.
4. Change your method of cooking. Broil, bake, steam or poach rather than fry.
5. Use vegetable cooking sprays rather than fat or oils when you cook.
6. Select low-fat or nonfat alternatives when they're available. Choose nonfat yogurt over regular, for example.
7. Eat low-fat cheese and drink skim milk.
8. Remove the skin from chicken or turkey.
9. Reduce the amount of nuts, nut butters and olives that you eat. All are high in fat.
10. Snack on fresh fruit, chips that are baked rather than fried, or air-popped popcorn.
11. Watch labels. Low-calorie does not always mean low-fat.

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How to Correctly Do The Banana Diet

Everyone is different and what works for one person may not be right for another. So the key to losing weight is sometimes just a matter of finding the right weight loss program that works for you. 

This revised version of the morning banana diet, is an easy and affordable way to lose weight fast. All without compromising your health with an unhealthy weight loss program.

One of the reasons that the banana works so well is because it's simple and affordable. With a lot of the more popular weight loss programs you are required to purchase expensive weight loss products. Which makes it hard to stick with the program over time.

Tips For You

1. Avoid sugar, alcohol, and diet drinks which can create sugar cravings and stall weight loss.
2. Breakfast: For breakfast you can have 1 banana with a glass of water. This can then be followed with a small healthy breakfast, that preferably contains protein.
3. Lunch: Start off with 1 banana with a glass of water. Then you can have a small healthy lunch that includes some type of protein.
4. Dinner: Have a banana along with a glass of water. You can then follow this with a small healthy dinner that includes protein.
5. Portion control: For this weight loss plan to work you do need to practice portion control. But the banana that you eat before each meal does make it easier by taking the edge off your hunger.
6. Exercise: The original diet doesn't call for exercise, but to achieve more effective weight loss you should always strive for at least thirty minutes of some type of exercise each day.

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How Does the Apple Cider Vinegar Diet Work?

Introduction

• The apple cider vinegar diet is designed to burn fat instead of storing it. With this diet there is a daily intake of apple cider vinegar to lose weight. This diet is inexpensive and easy to follow and has no meal plans. Apple cider vinegar has many uses from cooking to homemade remedies. While there is no proof that the apple cider vinegar diet actually works, it is thought to be a natural way to shed pounds.

How the Diet Works

• Apple cider vinegar is supposed to not only burn fat but suppress the appetite. It is recommended that you take one to three teaspoons of apple cider vinegar before each meal. To get use to the taste of the vinegar, start with on teaspoon and gradually work your way up to three teaspoons. Some people mix the vinegar with water or juice to make it more palatable. While taking vinegar in this manner can be unpleasant, some people get use to the taste. Another option is tablets or capsules of apple cider vinegar. These supplements are much easier to take and can be found in health food stores. These supplements may also be safer for some people, especially those with sensitive stomachs. Apple cider vinegar is acidic so it can damage the teeth enamel and irritate the throat and stomach. As part of the apple cider vinegar diet you also need to eat moderately and exercise.

How Apple Cider Vinegar is Made

• Apple cider vinegar is made from the fermenting of apples. The apples are pulverized and the juice is squeezed out. In the first fermentation stage, yeast and sugar are added to the apple juice. Alcohol is made from this process. In the second stage of the fermentation, bacteria are added to the alcohol and vinegar is the result. According to WebMD, "The main ingredient of apple cider vinegar, or any vinegar, is acetic acid. However, vinegars also have other acids, vitamins, mineral salts, and amino acids."

Research and Studies

• Some doctors and nutritionists are dismissive of the apple cider vinegar diet, believing it is just another fad that does not produce any real results. The diet has been around since the 1950s when Dr. D.C. Jarvis first proposed the idea that apple cider vinegar could help with weight loss in his book "Folk Medicine: A Vermont Doctor's Guide to Good Health." But the few studies available on apple cider vinegar only suggest that the vinegar may be helpful in obesity. More definitive studies show that apple cider vinegar lowers cholesterol in rats and that it also lowers glucose levels in the blood of diabetics. As more research is done, there may one day be a study that shows that apple cider vinegar does help in losing weight.

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How to Cook Diet Cabbage Soup

People have been using the cabbage soup diet to lose weight for many years. It is possible to lose between 10 and 15 pounds in a week by eating this soup. It's recommended to be on this diet for only one week. One should wait at least 2 weeks before going on it again. The ingredients needed for the cabbage soup are inexpensive, and it doesn't take long to cook it.

Things You'll Need

• 1 Head of cabbage
• 3 Carrots
• 3 Large onions
• 1 Package onion soup mix
• 2 Bell peppers
• 2 Stalks of celery
• Cooking spray
• 2 Large cans of diced tomatoes
• 1 Large cans of green beans
• 48 oz can tomato juice
• Black pepper

Tips For You

1. Clean the vegetables. Take bell peppers, cabbage, carrots, and celery stalks. Run them under cool water thoroughly to wash them.
2. Prepare the vegetables. Cut the top off the bell peppers; slice them in half. Remove seeds and the membrane. Cut them into small chunks. Peel the onions and carrots, then cut them. Cut the celery stalks into small chunks. Pull off the outer leaves on the cabbage. Cut the leaves into small pieces.
3. Saute the food. Coat a large pot with cooking spray. Add all of the cut up vegetables to the pot, except for the cabbage. Cook until tender.
4. Make the soup. Add the cabbage to the cooked vegetables. Pour 4 cups of water and the package of onion soup mix into the pot. Stir well. Also add the can of tomato juice. Bring to a boil. Take the pot down to medium heat. Let it cook for an hour. You can also add 4 more cups of water instead of the can of tomato juice.
5. Open cans. While the soup is cooking for the first hour, open the cans of green beans and diced tomatoes. Drain both cans. At the end of the hour, add the green beans and tomatoes to the pot. Season with pepper to taste. Mushrooms can also be added to the soup. Let the diet cabbage soup cook for another hour before eating.

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How to Get More Fiber into a Toddler's Diet

Toddlers should eat a diet high in fiber to promote gastrointestinal health and avoid problems such as constipation -- a common issue at this age. Constipation can complicate potty training as well as cause general discomfort in your child. The Harvard School of Public Health recommends that your toddler get at least 19 grams of fiber a day.

Tips For You

1. Serve your toddler cooked beans. Beans are one of the foods richest in fiber, not to mention protein and vitamins. You can cook them whole and serve them as finger food, or mash them into a chunky puree or dip. Provide tortilla chips or whole-wheat crackers for dunking. Also consider serving pureed bean soup. A half-cup of beans has an average of 6 grams of fiber.
2. Offer cooked sweet potatoes to your little one, either in cubes, spears or slices, or in mashed form. Prepare by baking, roasting or steaming. Leave the peel on. One medium sweet potato contains almost 4 grams of fiber.
3. Serve peas. Toddlers are often fond of fresh or frozen green peas due to their sweet taste. They also make a fine finger food with which toddlers can practice their pincer grip and thus develop their fine motor skills. Green peas have about 4.4 grams of fiber per half-cup.
4. Stew some fruit. Dried fruit is a strong source of dietary fiber, but it's not suitable for feeding to toddlers straight. Because it's so sticky and chewy, it poses a choking hazard. You can address this by poaching or stewing dried fruit, which softens their texture and makes them easier to eat. You can puree stewed dried fruit for extra ease of serving. The amount of fiber in dried fruit depends on the fruit in question -- 1 tablespoon of raisins has 1 gram of fiber, 3 prunes have nearly 2 grams of fiber and 2 halves of dried apricot contain 1.7 grams of fiber.
5. Add flaxseeds. Flaxseeds are rich in fiber and they're easily added to a toddler's fresh fruit and yogurt smoothie. Or sprinkle them between the layers of a nut butter and jam sandwich. Ground flaxseed can also be stirred into oatmeal, baked into homemade granola or swirled into soup. A tablespoon of flaxseed contains 3 grams of fiber.
6. Choose whole grains. Whole-grain and multigrain cereal make great finger food for toddlers learning to feed themselves. Whole-grain crackers can help with teething. Serve whole-grain pancakes, waffles and English muffins for breakfast and make lunch sandwiches on whole-grain bread. Try serving whole-grain pasta plain, as finger food, in place of standard white-flour pasta as well. A cup of whole-wheat pasta contains 5.7 grams of fiber and a single whole-wheat English muffin comes with 3.7 grams. A cup of bran flake cereal contains 5 grams of fiber.
7. Feed your toddler raspberries. Raspberries are sweet, soft and easy to pick up with little fingers. Many toddlers will happily gorge on as many as you can offer. Raspberries are also quite high in fiber, offering 4 grams of fiber per half-cup.
8. Serve oatmeal. A half-cup of oatmeal contains 3 grams of fiber as well as a host of essential vitamins and minerals, plus some protein to boot. Many toddlers love its bland, slightly chewy texture, especially when served warm.
9. Eat more bananas. Mash or slice one and serve it to your toddler. You can freeze whole bananas as a frosty treat to serve in place of popsicles; you can also whiz frozen bananas in a blender to make a slushy dessert. Add banana slices to a nut butter sandwich in place of jelly. One medium banana comes with 3 grams of fiber.

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How to Follow the DASH Diet

The DASH diet stands for “Dietary Approach to Stop Hypertension” and was originally designed to help treat or prevent high blood pressure by reducing sodium and increasing potassium, magnesium and calcium. It’s also used to prevent osteoporosis, cancer, heart disease, stroke, diabetes and cardiovascular conditions.


Though it was not designed as a weight-loss diet, DASH has been proven to help aid in weight loss by encouraging eating from healthy food groups, avoiding sugar and red meat, and avoiding sodium. In 2014, U.S. News & World Report named the DASH diet the "Best Overall Diet" for the fifth year in a row.

The Basics: Reduce Sodium; Add Potassium, Calcium, Magnesium, and Fiber

• Nutritionally, the DASH diet has the same dietary principles recommended by doctors to improve health and lose weight. It’s also one of the easier diets to follow because it doesn’t cut out any major food groups or stress hitting any particular macronutrient. The DASH diet emphasizes fruits, vegetables, whole grains and low-fat dairy products. It also includes fish, poultry and legumes.

  Most importantly, the DASH diet aims to increase foods that are high in potassium, magnesium, calcium and fiber. These four nutrients are key components in lowering blood pressure, regulating blood sugar, boosting metabolism and aiding in weight loss. Potassium not only helps aid in the excretion of sodium from our bodies, but it also increases your metabolic rate by increasing muscle growth. Calcium helps regulate blood pressure and helps the body burn, rather than store, fat. Fiber helps lower cholesterol, regulates blood sugar levels and aids in elimination. Magnesium increases energy metabolism, supports protein synthesis, and is a crucial nutrient for treating obesity and maintaining a lean body composition.

  You should note the DASH diet aims for around 2,000 calories per day. Depending on your goals, you may need to adjust your calorie intake accordingly. Consult a doctor or dietitian to determine your caloric needs.

Foods to Eat

• All fresh vegetables
• All fresh fruit
• Fat-free or low-fat milk, cheese and yogurt
• Whole-wheat pasta, bagels, bread, corn tortillas
• Brown rice, barley, oats, quinoa, buckwheat
• Nuts and seeds
• Unsweetened or reduced-sodium broths, sauces and beans
• Chicken, fish, turkey

Foods to Avoid

• Sodium
• Sweets
• Red meats, especially bacon, sausage, hot dogs, bologna, ham, or pastrami
• Sugary drinks
• High-fat foods
• High-sodium processed foods
• Smoked, pickled, or cured foods

Strategy

• Add more fruits and vegetables. Aim to have at least four servings of fruit and four servings of vegetables each day.

  Reduce sodium. Stay away from high sodium processed foods and avoid adding extra salt to your meals.

  Limit sweets. You're allowed an occasional sweet, but strive to eliminate processed sugars.

  Eat whole grains. The DASH diet allows for 6-12 servings of grains per day, but you should aim to make at least half of those grains whole grains.

  Start slow. Nothing happens overnight, so start slow when it comes to incorporating more fruits and vegetables into your diet. Reduce sodium by rinsing canned foods before cooking, not adding salt to sauces, and buying foods labeled “sodium-free” or “no salt added.”

  Forgive “Cheat Meals.” Being on a diet is hard, and the occasional slip up happens. When it does, don’t stress about it. If you give into a sweet or salty craving, enjoy the treat and move forward. Remember that enjoying a cheat meal does not mean it’s turned into a cheat day.

  Read food labels. Get in the habit of reading labels and choosing low-sodium options.

  Train your mind. Swap salty chips and candy for unsalted pretzels, frozen yogurt, nuts and fruit. Train your body to crave nutrient-rich foods rather than giving in to processed or sugary snacks.

  Exercise. As with any diet, increasing physical activity is key. Exercise works to lower blood pressure, aid in weight loss, improve cardiovascular health and increase metabolism. Combining the DASH diet with exercise gives you a higher chance of success and increases overall health.

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How to Lose Weight with Haw Flakes

Haw flakes are derived from Hawthorne, a flower or tree with edible berries. They are often mistaken for cranberries. Hawthorne itself is believed to help shed pounds by boosting your metabolism, as the plant emulsifies fat, converting it into energy. According to Dr. Andrew Weil, Hawthorne is a powerful diuretic in natural medicine, helping you lose water weight. Haw flakes, however, are sugar-coated candied versions of Hawthorne. Thus, there is some debate on whether the flakes do, in fact, help you lose weight. It's difficult to find dried or fresh Hawthorne on the market, but haw flakes are available in Chinatown, at Chinese markets and Chinese herbal stores.

Tips For You

1. Bring Haw flakes with you as a portable fruit snack. They taste like crabapple or cranberry. The consistency is somewhat granular and dry, with a paper-like feel.
2. Let the haw flakes dissolve on top of your tongue or chew them until they are gone. The flat, round discs fit well on top of your tongue. They can also be smashed up and put into recipes, or melted into syrups and creams.
3. Talk to a herbal practitioner to determine how much haw flake to take daily. The dosage depends on your body weight and health condition. A licensed herbal practitioner can give you a specific dosage. The package doesn't usually specify how much to take.
4. Use a weight-loss supplement that contains haw flakes. There are some on the market that contain haw, along with other ingredients to promote weight loss, such as lotus, bamboo vinegar, Chinese knotweed and licorice.

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Foods Not to Eat When Detoxing

Detoxification diets focus on removing food items that are difficult for the body to digest or cause the body to fight to remove extraneous material such as high levels of salt, sugar or alcohol. Detox diets focus on fresh, unprocessed food and natural, organic products. When detoxing, there are a variety of foods that should not be eaten. 

Meat

• Avoid beef, pork and poultry. If you must have meat, substitute fish like tuna or salmon as meat sources for your recipes. Different detox diet plans disagree on the use of soy proteins as meat substitutes. Soy is a food allergen, so substitute tofu and soy milk with caution.

Dairy

• Avoid milk-based products and dairy substitutes such as margarine. For your morning cereal, use almond, rice, coconut or soy milk. While goat’s milk contains lactose, it is easier on the digestive system and may be consumed in small quantities. However, you should try to eliminate all dairy products if possible. The only exception is active culture yogurts. The bacterial cultures break down lactose and contribute to digestive health.

Gluten

• Avoid all wheat products. When on a detox diet, go gluten-free. Supermarkets and organic food stores offer gluten-free options for breads and cereal. However, avoid over-processed items. Use oats, brown rice, barely, buckwheat flour and tapioca when cooking at home.

Salty and Sweet

• Avoid salty snacks like salted nuts and potato chips. Avoid sweets like chocolate, ice cream, cakes and cookies. Use honey, stevia or fruit derived sweeteners for your tea or oatmeal. Reach for rice cakes and unsalted nuts when in the mood for a snack.

Processed Foods

• Avoid overly processed foods. Read the ingredient labels before purchasing any prepackaged food. If the ingredient list contains an item you wouldn’t find in your own kitchen, don’t buy it. Also, the longer the ingredient list, the more likely it is to contain preservatives and hydrogenated oils.

Alcohol, Caffeine and Fizz

• Avoid alcohol, caffeine and fizzy drinks. A detox diet helps the liver remove toxins from the body by removing extraneous toxins from your diet. When the liver works to remove alcohol and caffeine from the blood stream, the liver is not available to remove other toxins. Fizzy drinks contain carbon dioxide. The body works to remove carbon dioxide from the body as a natural waste product. Drinking fizzy beverages increases the carbon dioxide in the body and cause the body to work harder. For flavored drink choices, substitute herbal and fruit tea.

Don't Avoid Too Much

• The Mayo Clinic warns that no scientific data supports that claim that detox diets improve health. Detoxing results in weight loss due to an extremely limited calorie intake, not a loss of toxins. Maintain a balanced diet and take a multi-vitamin while detoxing. If you experience any dizziness or fatigue, increase your caloric intake. Return to your regular diet if symptoms persist.

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Food Ideas for Diets With No Sugar & No Flour

Finding foods with no sugar and no flour can be a little tricky at first. It is important to read labels in order to determine what a product contains and any hidden ingredients. For example, sugar comes in many forms such as corn syrup, maple syrup, honey, fructose, cane juice and molasses. Food containing sugar and flour are highly processed such as cakes, cookies, pasta, bread, cereal, pizza, ice cream and soda. A healthy diet that includes good quality protein, fruits, vegetables and dairy are a good place to start for a well-balanced diet.

Dairy

• Dairy is a good source of calcium, which contributes to bone health. It prevents osteoporosis and aides in supporting the heart and blood sugar levels. In addition to calcium, dairy contains vitamin D, potassium, magnesium, protein, phosphorus, zinc and vitamins A, C and K. When looking for dairy, buy plain, low-fat or fat-free versions with no added sugar. Also eat items such as eggs, cheese and yogurt and get three servings per day.

Fruits and Vegetables

• Fruits and vegetables regulate all body systems and may reduce cancer and heart disease. Vegetables have no sugar or flour making them an easy choice. Try to get three to five servings a day and purchase all the colors of the rainbow such as broccoli, carrots, peppers, onions and garlic. Fruit can be a little trickier with so many products containing added sugar. Look for 100 percent juice or no sugar added products. Whenever possible, purchase fresh produce, such as blueberries, apples, bananas and avocados, and get two to three servings per day.

Meat, Poultry and Fish

• This is the easiest category to choose from since it contains no sugar or flour. Fish is the healthiest choice due to the omega-3 fatty acids, which lowers cholesterol and reduces inflammation. Meat and poultry are good sources of high quality protein, which contributes to all bodily functions. The key is selecting lean protein such as lean beef, lean pork and chicken or turkey breast without the skin and getting two to three servings per day.

Fiber and Grains

• Fiber plays a key role in digestion and in the prevention of diabetes and cancer. Nuts, seeds, beans and lentils are the easiest choice when purchased raw or in their most natural form. Plain popcorn and tortilla chips are made with corn and can be eaten in moderation. Read labels and look for products that contain corn, quinoa, bulgur, barley and oats and get six to 11 servings per day.

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