Eating Healthy Archives

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Losing weight doesn’t always have to be difficult. Just by making simple changes to your diet you can achieve extraordinary results. One of these changes needs to be removing or at least start with decreasing the amount of processed foods you intake.

Processed foods tend to be lower in fiber and higher in calories than other healthier options. Move toward fresh vegetables that are rich in fiber, frozen items with no added sugar, and higher quality prepared foods to provide nourishment to your body.

Remember, fiber is vital to your heart and colon health. It helps to prevent colon cancer and reduces cholesterol. Fiber also increases satiety after meals by helping you feel full longer. You can get fiber from fruits, leafy greens and whole grain products.

Stop Drinking Soda and Lose Weight Now

As much as I hate to say this drinking soda will not directly cause you to gain weight. The problem with soda is the sugar,  high-fructose corn syrup and loads of empty calories it provides! One 12-ounce can of regular (non-diet) soda contains about 150 calories, and one 20-ounce bottle, contains about 250 calories.

With soft drinks it is easy to consume many extra calories in addition to regular meals and snacks. The fact is if you eat more calories than your body needs, you will gain weight.

What is High-Fructose Corn Syrup?

High-fructose corn syrup is a sweetener that is used in place of sugar in everything from soft drinks to salad dressings, and even bread and soup. Actually, its pretty hard to find any food that is processed that doesn’t contain high-fructose corn syrup.

Is High-Fructose Corn Syrup Bad For Me?

Many scientists attribute the surge in obesity to increasing consumption of high-fructose corn syrup; some also argue that it increases the risk of diabetes and abnormal cholesterol levels. There are also recent concerns that high-fructose corn syrup made in the United States may contain mercury.

Eliminating high-fructose corn syrup from your diet is easier said than done. But if you start avoiding packaged or processed foods and eliminate soda, you may find that you are well on your way to improving your health.

Skip the Diet Soda

Many people assume that choosing “diet” foods is a good way to lose weight. At least that is what the commercial suggest. Taking in few calories would seem to be an obvious way to shed pounds but there is some bad news for you diet cola addicts out there! Drinking diet soda is not associated with weight loss. In fact, one study found that a daily can of diet soda was associated with a 41 percent increased risk of becoming obese. Body mass index has been shown to increase by 1.5 points in those who drink three diet sodas daily.

Why You Gain More Weight With “Diet” Soda

Research on artificial sweeteners has yielded some interesting findings that teach us a lot about how our bodies respond to food. Studies demonstrate that substituting artificial sweeteners in foods like yogurt leads to increased consumption of calories overall.

When you eat sugar, your body responds by increasing insulin levels. But in the absence of real sugar, the insulin levels may spike anyway leading to hypoglycemia (low blood sugar). Your body responds by craving more sugar so try to avoid choosing between regular and diet soda. The choice may be easier than you think if you are stuck deciding between regular soda or diet soda. You don’t have to drink either one!

So next time you reach for that can of soda, instead of drinking all those calories, try eating your calories in the form of food and see if you find it more satisfying.

Eating Healthy on a Budget

Can Healthy Eating and the Family Grocery Budget Belly Up To The Same Table?

Eating healthy and family budget generally are not two phrases that get linked together too often in our discussions and planning, but don’t fret, we’re not alone. There’s a large gap in what we are searching for on the Internet when it comes to healthy eating versus the family grocery budget. Here is the latest look at Google® Search Engine traffic:

Healthy Eating vs. Family Grocery Budget

Yes, that nearly non-existent red line at the bottom of the graph is our search engine usage for the term “Family Grocery Budget” and the other, seemingly more impressive one in blue is our interest in the search engine for “Healthy Eating” – can the two ever be at the same table?

Budgeting Tips for Healthy Eating

While everyone’s situation is different, here may be a few ideas that can help bring your desire for healthier eating closer to your need for a manageable family grocery budget:

What’s in Your Multi-Vitamin

Multivitamins help to fulfill your nutritional needs for the day. These nutritional needs will be based on your age, gender, pre-menopausal or post-menopausal.

Multivitamins contain:

  • Vitamin A – critical for healthy vision and skin
  • Vitamin B – a metabolism booster
  • Vitamin C – keeps your immune system strong, especially important during cold and flu season.
  • Vitamin D – promotes healthy bones (and your immune system) in combination with calcium
  • Vitamin E – for healthy development of muscles and brain function
  • Calcium – maintains strong bones
  • Magnesium – supports proper muscle and nerve function
  • Iron – important for growth in children, maintaining healthy immune system and for energy production

Lets take a moment and highlight a very important vitamin that many don’t give the attention it deserves. Vitamin D plays an important role in many of the bodies functions, to include: promoting absorption of calcium and bone health, boosting immune function, reducing inflammation and protecting against some forms of cancer. The wonderful thing about Vitamin D is you don’t have to eat it to make sure you’re getting your daily dose! Vitamin D is actually produced in your body from the sun’s ultraviolet rays.

Your multi-vitamin may contain additional ingredients based on your needs. Be sure to read the label of your multi-vitamin!

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