Olive oil is being widely recognized as a health food because it is a fat that is good for you! It helps to reduce your LDL cholesterol or the "bad" cholesterol. You can add it to your diet by using it as a dressing in pasta, rice or garden salads.
2 Tablespoons wine vinegar
2 Tablespoons honey mustard
6 Tablespoons of olive oil
Mix wine vinegar and mustard with a wire whisk. Gradually whisk in olive oil until thick and creamy.
1. Benefits include lower cholesterol and blood pressure, healthy muscles and joints and less body fat.
2. Exercise is good for mental health. You'll feel better about yourself and have a more positive attitude about life.
3. You have to exercise to lose weight - diet alone will not do it.
To maintain, lose, or gain weight, it's all about calorie balance. That means that if you consume more calories than your body uses, they will be stored as fat. One pound of body fat is equal to 3,500 calories. Losing one pound requires a deficit of 3,500 calories. For example, eating 500 fewer calories per day and burning 500 calories at the gym per day (for a total of a 1000 calorie per day deficit) would result in a 2 pound weight loss per week.
It's OK to incorporate your favorite foods, just do so in moderation. Divide large packages into smaller portions or choose foods in pre-proportioned single-serving packages. Look for snacks such as fruit cups, crackers, fat-free yogurt, reduced fat cookies or cheese that have about 100-150 calories per package.
To keep your body flowing smoothly, you must stay hydrated. By the time you feel thirsty, you already are partially dehydrated. The key is to drink water long before you feel thirsty. Adults need at least eight 8-ounce glasses each day.
Judging serving sizes is a learned skill. For a quick estimate of portion sizes, here are some helpful tips:
Meat, Fish, Poultry: serving size is 2-3 ounces and is about the size of a deck of cards.
Pasta, rice: serving size is 1/2 cup and is about the size of a small computer mouse or the size of your fist.
Cooked vegetables: serving size is 1/2 cup and is also about the size of a small computer mouse.
Fruit: serving size is 1/2 cup and is about the size of a medium orange, apple, or pear.
Cheese: serving size is 1 1/2 ounces hard cheese and is about the size of a C battery or your thumb.
1. Limit your caffeine and sugar intake.
2. Maintain a healthy diet with fruits, vegetables, whole grains, beans, and lean meats.
3. Research which vitamin and mineral supplements are best for you.
Eating the right foods can drastically reduce your risk for high blood pressure, not to mention contribute to your overall health and well-being. The following are some quick tips that will help you get your diet, and your body, in shape:
1. Avoid eating fast food as much as possible.
2. Reduce the consumption of red meat by eating more fish, skinless chicken and turkey.
3. Avoid hidden fats - for example: cook with non-stick vegetable oil cooking spray instead of regular oils.
4. Buy lean cuts of meats and/or trim excess fat off before cooking.
5. Be a diligent shopper - check the labels on all your purchases.
6. Steam, bake, broil, or grill foods instead of frying them.
7. Eat more fruit, vegetables, and carbohydrates.
8. Watch your fat intake - be sure that you are conscious of what foods you're eating and when. Keep a food diary if you need to.
1. When choosing a diet plan, take into account your activity level, medical history, and eating habits.
2. Check with your physician before starting any diet plan.
3. Exercise regularly. If you do not, you will lose muscle as well as fat and your metabolism will slow down. This will make it harder for you to lose weight.
If there was ever a food that has been linked with health, it has to be soy. From curing hot flashes and memory loss to reducing heart disease and osteoporosis, soy is the miracle food of the moment. Research does suggest that foods that contain isoflavones (check the label), as part of a healthy diet, may help protect against heart disease, but unfortunately research on the other benefits is still inconclusive.
Avocadoes are definitely high in fat, but it the healthy type of fat - monounsaturated. Scientists believe that monounsaturated fat may play an important role in helping decrease the risk of heart disease and other chronic diseases. Getting enough fat in your diet is also important in feeling satisfied without overeating. You don't need a lot - and too much fat, regardless of the type, can be problematic. Just a few slices is all you need to add to a sandwich or salad.
