Eating Healthy Recipes With in Budget Recipes - Yes It is Possible

Eating healthy on a budget doesn’t have to be difficult or tricky. There are several factors that, when done correctly, will help produce healthy recipes. You might think that healthy eating is expensive, or that produce will put your budget over the top. But, the truth be told, processed foods will ruin your health and cost you much more than money.

There are several tricks to use when you are preparing healthy recipes. First, you should prepare your menu and then your grocery list at home. Shopping at the store without a plan will blow your budget faster than anything else can. Another no-no is to go shopping when you are hungry. All of a sudden everything looks good to eat and everything makes it to the grocery cart.

Healthy recipes can be done when you avoid low-carbohydrate foods, spend a bit more time in the kitchen, emphasize eating foods that are in season, and make enough to freeze when the items are on sale. For instance, if the chicken is on sale you can purchase more than what you’ll use fresh, prepare it and freeze it. Take advantage of the prices today for your meals next week.

Budget recipes take advantage of whole foods and stay away from refined processed foods. Use coupons when you go to the store to decrease the bite into your budget. Many coupons you find are for processed foods but if you look carefully you’ll find whole foods, produce and white meat coupons and sales.

Many budget recipes call for fresh produce that you can potentially grow in your own garden. Even if you live in the city with a small balcony, tomatoes, peppers and many herbs grow in pots very well. They require sunshine, water and fertilizer and before you know it you’ll be harvesting your own salad from your garden on the balcony.

Another way to cut back on your food bill is to buy from the butcher directly and not from the grocery store. You can often get a better price and the meat cut to your specification. In your salad – color it up! Try to include 3 different colors of fruits and vegetables each day to reflect the variation of nutrients that are included in these foods. When you make beans you’ll save more than ½ if you use dried beans. Before cooking you’ll need to soak them for 12 hours.

Do you have recipes that require milk? Skim milk powder will help to save money and the shelf life is a lot longer than fresh milk. Even if the milk is on sale, unless you drink or use the entire amount everything you throw away increases the amount of money you’ve paid for the milk.

Cabbage is a vegetable that is loaded with vitamins and minerals, a great source of vitamin C and flavor. You can include cabbage in your salad, as a vegetable, or in soups and casseroles. You can quickly prepare cabbage in the microwave and flavor it with dill and plain yogurt. Macaroni and cheese is a quick and easy meal solution that can have more flavor and nutrients if you add tuna, frozen or left over vegetables or tomatoes. Rice is a budget conscious ingredient that can be changed with a few vegetables, spices, soy sauce, chili, tomatoes, salsa or replacing the cooking water with broth or tomato juice.

Eating healthy low budget recipes aren’t hard to find, are great for college students who don’t have much money or supplies in the kitchen and can be accomplished with coupons and sales. Watch your local newspapers, woman’s magazines for quick recipes and don’t overlook experimenting!
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Organic Foods - Everything You Wanted to About

There are some misconceptions with health information about organic foods. Are they safer? More nutritious? More expensive? Tastier?

Standing at the grocery store with a red delicious apple in your hand you can’t tell the difference between conventionally grown and organically grown. Both apples are firm, shiny and red. Both have vitamins, fiber and are listed as heart healthy foods. What makes them different?

Organically grown simply refers to the way farmers grow and process the products. Organic practices encourage soil and water conservation and reduce pollution. Farmers also use special processes for fertilization, weed and pest control and preventing disease in plants and livestock.

A single product, such as produce, that is completely organic can carry a small USDA seal. Foods that are more than one ingredient, such as cereal, can either carry the seal or be labeled as 100 percent organic, organic (95%), or ‘Made with Organic Ingredients (contain at least 70%). Foods that have less than 70% can’t use the seal or the word organic on the label.

Nutritional health information about organic foods don’t have conclusive research that shows the food is more nutritious than conventionally grown food. But the difference lies not in the amount of nutrition but in the pesticides that are left on the products.

Research has shown that pesticides have an adverse effect on our bodies over time. Some of these pesticides, in the right amounts, cause cancer and immune diseases such as lupus, arthritis, and diabetes. When farmers spray the pesticides on the produce it can, and often does, leave a residue on the product. Some fruits, when sprayed early in their growth, may also incorporate some of the pesticide into the fruit itself.

Many experts agree that the amount of pesticides on the food pose a ‘small’ health risk to the consumer. How ‘small’ that risk is to you is a personal decision. When you or your family members are diagnosed with a chronic illness doctors can’t often pinpoint an exact cause. Is the cause the pesticides from your produce and processed foods? You’ll never really have the answer.

Scientists do agree that 80% of the pesticides in use today cause cancer and the chemicals are found in the milk of nursing mothers. People today are beginning to accumulate pesticides in their bodies in infancy!

Organically grown produce is also usually more costly. This is because the organic farmers don’t use herbicides and pesticides to control their crops but instead use mulch, hand weeding and other labor-intensive methods. Their crops cost more to produce and they usually have a lower yield.

Most experts agree that the health information about organic foods is relatively equal to the foods that are conventionally grown. There have been some studies that foods grown organically have higher levels of folate but there haven’t been enough studies at the chemical level to concretely state that organic foods all are more nutritious.

The deciding factor for most people is the ingestion of pesticides that linger on the skin of the fruit. If you chose to eat conventionally grown fruit always wash and sometimes peel the outside skin. Even for organically grown fruit and vegetables it is wise to wash because the farmer in the next field over could have been spraying pesticides that inadvertently entered the organic farmers crops.

When you are buying organic foods don’t confuse the terminology on the labels. “All Natural” does NOT mean organically grown. Look for the USDA Organic label. Buy your fruits and vegetables in season to get the best quality taste and nutrition from your purchase.

Health information about organic foods can be confusing. The deciding factor for you most people is how they feel about the information and who they trust. Make your decisions and then stick with them until you find information to the contrary. If you feel better and healthier then you are feeling the effects of organically grown produce.
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Nutritional Tips For Healthy Bones - No Time To Ignore

With the recent medical education push toward prevention and treatment of osteoporosis more and more people are searching for ways to naturally prevent this debilitating disease. Osteoporosis bone fractures, although not life-threatening, does result in death of the sufferer approximately 30 percent of the time. Patients who suffer from hip fractures also have a high risk of disability and poor motor function.

Nutritional guidelines to produce healthy bones will help you to prevent osteoporosis bone fractures and worsening of your condition. Fortunately, osteoporosis isn’t a have or have not disease. As people age over the age of 35 they begin to lose bone faster than it can be manufactured by the body. The question usually isn’t do you lose bone – but at what rate and can you slow the progress.

Many people understand the role that calcium plays in the nutritional guidelines for healthy bones. What they may not realize is that dairy products aren’t the only place to get a good source of calcium. Healthy eating guidelines recommend that you consume most of your calcium from plant sources instead of dairy since dairy products are also high in saturated fats that lead to heart disease, stroke, diabetes, obesity, and immune mediated illnesses. In fact, bone loss is accelerated by eating to much animal protein. Milk is liquid protein; sometimes referred to as liquid meat.

Some good plant sources of calcium include spinach, kale, broccoli, soybean products and some legumes. The American Heart Association has published studies that show that people absorb calcium better from vegetable sources rather than non-vegetable sources. (1)

Vitamin D is another vitamin in the arsenal of nutritional guidelines for healthy bones. The first study done in 1992 was published in the New England Journal of Medicine and studied 3270 women between 69 and 106 years old. The women in the study group were given Vitamin D3 supplements and at the end of the 18 month period the women who received the supplements had 43 percent decreased hip fractures and 32 percent lower non-vertebral fractures. The results of this study were repeated in 1997 and published again in the New England Journal of Medicine. (2)

Nutritional guidelines include the intake of lysine which helps in the absorption of calcium. Dr. Roberto Civitelli of Washington University was published in Nutrition 1992 and believes it’s possible to absorb more calcium by eating foods that are also rich in lysine.

Research has found that Vitamin K has a role in building bone as we age. Vitamin K is a fat soluable vitamin that is essential for the functioning of several proteins important in blood clotting. It also appears to be important in the ability of minerals to bind together forming bone.

There are two forms of Vitamin K – K1 and K2. K1 is synthesized from plants which we eat. Vitamin K2 is synthesized in animals, including humans, from the bacteria in the intestines. There are some unique pathways for the synthesis of Vitamin K. Vitamin K2 is found in higher concentration than K1 in certain organs of the body, including the liver which all suggests that there is more to be discovered about the synthesis and use of Vitamin K in the body.

The nutritional guidelines for healthy bones would then suggest that eating a diet rich in calcium, Vitamin D, Vitamin K and lysine will help to keep your bones healthy and strong.
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Nutritional Tips For Vegetarians - You Just Can Not Ignore

Healthy nutritional guidelines for vegetarians are much the same as they are for people who eat meat. The real difference is that the vegetarians are more likely to eat all of the fruits, vegetables, nuts and seeds that are recommended in the guidelines.

Interestingly the US government produced a new food pyramid in 2005 but retracted their promotion in the face of huge opposition from the beef, dairy, sugar and food-processing industries. The new recommendations cut the amount of beef, dairy and sugar back from what was recommended previously. It also recommends that people eat more fruits, vegetables, drink more water and use less caffeine than before.

The Physicians Committee for Responsible Medicine (PCRM) and the Harvard School of Public Health thought that this new pyramid didn’t go far enough. Both published and released a new healthy eating guidelines that were plant-based to reduce the risk of heart disease, stroke, high blood pressure, obesity, colon cancer, breast cancer, and osteoporosis. Plant based diets have been shown to have the most protection against common degenerative disorders.

Healthy nutritional guidelines for vegetarians must be well balanced which means eating a variety of foods that include grains, vegetables, fruit, nuts, seeds and beans. A vegetarian food pyramid might have a base of fruits, vegetables, whole grains, beans and other legumes, followed by nuts, seeds, egg whites and plant oils and topped with eggs and sweets (eaten only occasionally).

Each of the vegetarian food groups provides some, but not all, of the nutrients you need. No one food is more important than another. For your good health you must eat a variety of all groups – but this guideline is appropriate for those who also eat meat.

Vegetarians should include a variety of foods to ensure that they get protein, calcium, iron and zinc from plant sources. Most plant sources aren’t a good source of Vitamin B-12 or Vitamin D. If you don’t get sun exposure to make your own Vitamin D then you should take a supplement for D and strict vegans should always take a vitamin B-12 supplement.

As with others who eat meat, it is very important to drink enough water and fluid each day. Although vegetarians get more water from their foods than do omnivores they don’t get enough not to drink. You should have at least 8 8-ounces of water each day. Don’t use soft drinks, caffeinated drinks or alcohol. These drinks aren’t nutritious and caffeine and alcohol will only dehydrate you instead of rehydrate.

Healthy nutritional guidelines for vegetarians are really not that much different than those for omnivores. Vegetarians must keep a watchful eye on their intake of protein and calcium, eat well balanced variety of foods and drink plenty of water.
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Women’s Fitness After 40

Without a doubt women’s fitness over 40 is a topic of discussion in most doctor’s offices, women’s groups and between friends. You may not know it but it really is. But how you ask? You’re in those groups, you’re on the phone with your friends and you visit your doctor. You don’t hear them talking about a woman’s fitness over age 40.

But they are, in subtle ways. Women may complain about not being able to climb stairs any longer because of painful knees. You may hear talk of a friend with heart disease or high cholesterol. An acquaintance may have be diagnosed with diabetes or high blood pressure.

How is this related? Because fitness over 40 programs and routines will help to decrease your risk of stress and age related illnesses. Increased physical fitness will help to create the muscle strength to support joints and decrease pain related to arthritis.

Unfortunately 60% of women in the US don’t get the recommended amount of activity. And 25% aren’t physically active at all. These statistics are slowly raising the number of women who suffer from stress related diseases such as heart disease, stroke, high cholesterol, high blood pressure, and diabetes.

Women’s fitness over 40 programs don’t begin in the gym however. Women must first come to terms with the idea that physical fitness doesn’t mean that you are pumping iron, becoming Mr. Universe or training for the Olympics. Physical activity is only that activity that raises your heart rate and breathing for 30 minutes. That may mean walking quickly for 30 minutes in the neighborhood, jogging, biking with the children, rowing, treadmill in front of the television, bouncing on an exercise ball or using a trampoline in the house. The goal is to improve your physical fitness and health – not train for the triathlon.

The first real step for a women’s fitness program, is to address lifestyle changes that might impact your ability to start a program. Things like diet, nutrition, and habits. One of the most dangerous habits is smoking. Smoking will negatively impact your ability to use your lungs, you do damage on the cellular level to your lungs and the CDC reports that 295 out of every 100,000 deaths are attributable to smoking damage.

Another step in your women’s fitness over 40 program is to incorporate more fruit, vegetables and whole grains into your diet. If you have trouble imagining how to do that you may benefit from a couple of consultations with a dietitian who can help you slowly ease into a healthier diet. Five to seven servings of fruits and vegetables, 8-10 glasses of water and decreasing the amount of white flour in your daily diet will go a long way to improving the way that you eat.

You may not know it but your teeth also play an important part in your program. With some simple flossing and brushing you significantly reduce your risk of heart attacks and strokes that have been strongly linked to the bacteria that grow within your mouth. In a retrospective study researchers found that a statistically significant number of patients who suffered a stroke also had a mouth or tooth infection or high build up of plaque in their mouths. Flossing and brushing just may save your life!

What you may have thought of as the most important piece of the women’s fitness over 40 program, the exercise routine, is actually the icing on the cake. Exercise is important but it is the roof over the house that keeps you dry. Exercise depends upon the structure of nutrition, diet, and daily habits to improve your health.

Your women’s fitness program can consist of cardiovascular and strength training. Cardiovascular training can include biking, jogging, walking, swimming, trampoline, exercise ball or jump roping. And this program need not be consistently the same thing. That’s only boring. Mix the exercise up a bit and do it with friends. You’ll have more fun and you’ll stick with it longer.

The strength training aspect of a program should never be performed on consecutive days. In other words, if you do it on Monday don’t do it again until Wednesday. Two or three days a week, strength training can be done at home with hand weights and a DVD program or at the gym. The choice is yours and how it fits your lifestyle. Incorporating strength training will decrease your risk of osteoporosis, improve the support of your joints and give you a more shapely figure.
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Healthy Eating – Small Diet Changes Makes The Difference

According to a number of dietitians and nutritionists,making small changes to your diet, as well as your lifestyle, can do a great deal towards improving your weight and cholesterol levels, and also enhances you overall well-being. A healthy eating plan generally involves making those small but significant changes to what you eat, and how you eat. Here's why how small diet changes can have positive effects on you health.

Switch To Healthy Fats

A few decades back, whenever we were told to cut back on dietary fat, many of us sadly went extreme, and actually gave up on good nutrition as well. A healthy diet includes the consumption of healthy fats and oils, which are derived from fish, legumes and nuts. Low-fat diets can also help to increase the body's level of HLD, or good cholesterol. Good sources of healthy cholesterol include fatty fish, which is rich in Omega-3 fatty acids, and is good for the heart.

Lessen Your Serving Size

If you're the kind who loves super-sizing your food, since switching to up-sized drinks fries and burgers at the fast food joint only costs a few bucks, you may be loading your system with a lot of artery-clogging fats. Make sure that you check your food item's health labels, because each extra calorie will add on to those pounds of unwanted fat that are stored in your body. A recent report by the American Journal of Public Health notes that obesity rates have soared up because serving portions and sizes have grown too. The best thing to do, is to decrease your usual serving portions of food by a quarter or a third. Instead of serving the usual hamburger-sized bun, give yourself sandwiches on dinner rolls, and make it a habit to order child-size portions each time.

Increase Your Intake Of Fruits and Veggies

In 199, the US National Cancer Institute, in tandem with the Produce For Better Health Foundation, began a five-day program to encourage people to eat five to nine servings of fruits and vegetables each day, to reduce the risks of developing certain cancers. Today, more public and private health programs advocate increased vegetable and fruit consumption among the public. Five to nine servings of vegetables and fruits per day, according to the NCI, helps reduce a person's risk of developing certain cancers, heart disease, diabetes, high blood pressure and even macular degeneration. Serve yourself at least one serving f fruits and veggies every breakfast, lunch and dinner. Also stock up on dried o canned light fruits, and buy fruits in bulk, whenever they're in season.

If you slowly educate yourself the basics of good nutrition, and you also start making healthy lifestyle and food choices, you'll certainly be able to see positive changes in your body, as well as in your general outlook. You'll feel better about yourself, and you'll have a better attitude towards family, friends and work. You'll also have a lot of energy left at the end of the day to do the things you want.
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Elderly Healthy Eating Plan

As we grow old. Our body goes through a series of physiological, cellular and psychological changes. When we grow old too, our body exhibits a decline in organ function and metabolic activities. Many factors lead to the decline in bodily functions, and this may be brought by poor lifestyle habits and other environmental factors. Once we age, our diet patterns must also change, to accommodate the body’s requirements. Here’s a viable healthy eating plan for elderly people.

Low-Fat Diets Are Good For elderly People

In elderly people, it’s a must that fat intake should be limited. An elderly individual’s diet should consist of lean meats, low-fate dairy products, and less fried food. Why should fat be eliminated, or reduced?, because at this age, our body starts to lose proteins and muscles, and our cardiovascular functions begin to falter, less fat will keep us away from debilitating conditions like stroke, high blood pressure, diabetes, arthritis, rheumatism, and more.

Healthy Eating Suggestions For The Elderly

The key elements to living a healthy life as a senior citizen lies in eating a well-balanced diet, and staying fit and active regularly. With adequate nutrition, exercise and adequate care, your retirement years should be a productive and active one. Here are some healthy eating tips for the elderly.

• Eat generous amounts of whole grains, vegetables and fruits. Dried fruits like prunes or figs, and prune juice are suggested.

• As we grow old. The body starts to lose water, and dehydration starts to become a problem. It’s highly recommended that you consume at least 8 glasses of water daily. Limit consumption of fatty and greasy foods like oils and margarine, fried food, high-fat sweets, meats, salty foods and alcohol.

• Get enough vitamin D, to help aid in the absorption of calcium. Vitamin D can be sourced from sun exposure, egg yolks, fortified milk and fatty fish. Zinc intake must also be increased. To get as much required zinc, incorporate a few lean meats, fish and poultry into your diet.

• Foods that are rich in calcium are also highly-recommended. Foods such a slow-fat cheese, yogurt, broccoli and others are okay for the elderly. Also increase your consumption of “good fats”. These include foods like avocado, salmon, olive oil, walnuts, flax seed, monounsaturated fats and others.

• Whole grains are good for the heart and the whole body as well. Choose whole grains over processed flour, because it has a higher fiber count, and is also packed with more nutrients. Look for whole grain breads, pasta and cereals.

• Increase calcium intake. Aging bones need adequate amounts of calcium to prevent osteoporosis and bone fractures, senior citizens need to have as much as 1,200 mg of calcium each day, which they can get from sources like yogurt, milk and cheese, almonds, kale, tofu and broccoli.

For senior citizens, the benefits of healthy eating are aplenty. These include increased resistance to illnesses, higher energy levels, enhanced immune systems, better management of chronic health problems, and faster recuperation from illnesses.

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Healthy Eating Myths That You Must Break

Regular exercise, checking your serving portions and eating right. Healthy eating requires a lot of will power and commitment. However, there are a number of myths that continue to deceive dieters and healthy eating advocates. The key to eating healthy lies in how you check out the food items you buy, as well as on how dedicated are you in making sure that you watch what you eat every day. Here are some food myths that you need to watch out for.

All Low-Fat Foods Are Healthy

When you go to the grocery store, and you see food items labeled as “low fat” or fat-free”, beware of them. Just because they have the “fat-free” sign posted on them doesn’t mean that they’re truly healthy. The truth is that some of these food items actually have the same number of calories as the regular versions, and sometimes sugar is added to replace the flavor lost when fat is removed. By having more sugar, these food items will have empty calories, which may lead to you gaining weight instead. Fats come in different forms, and some of them actually are good for you. The fats that you need to steer clear from are trans fats and saturated fats. Monounsaturated fats and the fat found in olive oil or nuts are good for the heart.

All Fruits Are Created Equal

Not all fruits are created equal. Some of them actually contain lots of calories, which may help to add more weight to you. The healthiest fruits are those that have low sugar and high fiber content. Apples, bananas and grape fruit are one of the nice fruits, because they contain high fiber and are low in fat and calories.

Chocolate Is Bad For Your Health

While some so-called fitness advocates frown on eating chocolate, because they think these make you fat, the truth is that chocolates are good for you. However, you must also know that not all chocolates are created equal. High-quality dark chocolate is one of healthy variants, because it contains high levels of flavonols and antioxidants. Commercial chocolate bars however, such as milk chocolate and white chocolate contain high amounts of fat, sugar, wax and artificial chemicals. To eat healthy chocolates, try making your own unsweetened cocoa with sugar and skim milk instead.

Salads Help You Lose Weight

A large bowl of leafy greens is actually very good for your health. However, the problem starts once you pour in the dressings and other toppings. Some salad offerings include stuff like fried chicken, bacon bits, and thick creamy dressings, which are jam-packed with calories and fats. But if you fill up on the leafy greens alone, the salad mix can be very healthy. A truly healthy salad mix includes a variety of vegetables, mixed greens, beans, almonds, and a light vinegar dressing.

To ensure that you’re eating healthy, and losing or maintaining weight at the same time, eat high-fiber veggies, fruits and grains, but never skip breakfast. Instead, you need to stop drinking energy bars and drinks, sodas and alcohol, as well as lessen your intake of fatty junk foods and snacks.
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Healthy Eating In Restaurants – Things You Must Consider

During these stressful, fast-paced times, more and more people are turning to fast foods and restaurants for convenient and pleasurable dining. However, dining out can be a pain on your wallet, and your waistline. While eating out need not be too costly or fattening, you certainly need to be aware of what you’re putting in your mouth. Here are a few tips for healthy eating in a restaurant.

Restaurants Often Serve Sodium and Preservative-Laden Foods

We all agree that the typical restaurant food far tastes better than the food we cook at home. Why? Because restaurants and fast food outlets often use a lot of flavor enhancers, preservatives and sodium-filled sauces, to make their food taste great. The sad thing is that these preservatives and sodium-laden sauces bloat our body, and add more bad cholesterol to our system.

How To Have A Healthy Restaurant Eating Experience

According to some nutrition experts, the biggest mistake in restaurant dining usually happens during the first and last 10 minutes of the meal, where you usually get served with calorie-rich dressings, cream-based soups and sugar-coated desserts. Here are other healthy eating restaurant ideas.

• All-you-can-eat restaurants are truly tempting places, but family-run restaurants are much healthier. Since most buffet establishments don’t allow you to bring home nay leftovers, the temptation to overeat here is definitely very high.

• Typical restaurant servings are definitely larger than home-made meals. Before you clean-up your plate, and plan to take at least half the meal home. Eating half the meal later will benefit your waist. And save you money as well.

• If you plan to order soups, choose broth-based soups instead of cream-based ones. Vegetables soups are healthy choices. However, most restaurant soups are quite salty, because they’re sprinkled with MSG, a preservative that enhances flavor.

• Green salads make for healthier restaurant food choices. However, ask for oil and vinegar to be served on the side, instead of fatty dressings. Instead of using oil, squeeze lemon juice over your veggies, and sprinkle pepper to add more spice. If you were offered a choice between soup and salad, go for fresh green salads instead.

• Order plain food, instead of fried food items. A plain broiled or baked chicken, steak or fish provide better sources of protein, to help build muscles and generate energy. - To add extra flavor to your meals, used tomato-based marinara sauces and salsas instead. For side dishes, go for steamed vegetables or plain potato and rice. Vegetable side dishes offer a lot of healthy nutrients and low calories. Always remember to choose the meals that offer the freshest and high-quality ingredients. Choose plain steaks or chicken breasts instead of entrees filled with lots of creamy or oily sauces, or ask for potato or plain rice instead of hash browns or French Fries.
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Healthy Eating Tips For Diabetics

A diabetic’s life can be tough on his diet. If a person has diabetes, it’s important that he or she is aware of the connection between carbohydrate consumption and diabetes management. Once carbohydrates are synthesized by the digestive system, they become sugars, and have a direct effect on blood glucose levels. A diabetic’s diet must maintain a delicate balance of essential nutrients and minerals. It's important for diabetics to know what foods to eat, and which ones to avoid.

Choose High-Fiber Vegetables

Eating fiber-rich vegetables is good for diabetics, since fiber does not raise or affect blood sugar levels. The vegetables should be minimally processed, and ideally should be eaten raw. Among the fiber-rich veggies that are great for diabetics include cauliflower, celery, cucumber, Brussels sprouts, broccoli, artichokes, cabbage, eggplant, peppers, greens and spinach.

Suggested Fruit Variants For Diabetics

Fruits that have high fiber and fructose content are good for diabetics, since these do not affect blood sugar levels. Raw fruits are best for diabetics, since most dried and canned fruits contain high sugar levels. The suggested fruits include apricots, apples, blueberries, grape fruit, guava, Kiwi fruit, mango, pears and pomegranates.

Meat And Protein Substitutes

Getting adequate amounts of protein should be part of any diet, especially for diabetics. Protein helps regulate blood sugar levels and provides energy. While meat products are generally the best sources of protein, diabetics must limit their meat consumption, and instead consume more legumes and fish, which provide essential fatty acids and protein. The best meat substitutes for diabetics include veal, lamb, chicken or turkey, oily fish like mackerel and salmon, seafood, eggs, beans, lentils, soybeans, and moderate amounts of milk and dairy products.

Limit Consumption of Unhealthy Fats

Diabetics must also limit their consumption of unhealthy fats like trans fat and saturated fat, as well as reduce their intake of margarine, butter and shortening. Diabetics should instead go for monounsaturated and polyunsaturated fats, which are found in canola, olive oil and nuts.

Whole Grains

Whole grains also serve as a tasty way for adding good carbohydrates to your diet. Choose whole-grain cereals and breads, bran, barley, buckwheat, millet and steel-cut oatmeal.

Just because you have diabetes doesn’t mean that you can’t have your fill of healthy and delicious food anymore. A healthy eating plan for diabetics should translate into consuming a wide array of foods, in moderate amounts. Diabetics also need to stick to regular meal times, and get a diet which emphasizes on vegetables, fruits, whole grains and other healthy meat substitutes. A diabetes diet should not be restrictive, but instead must offer you foods that are rich in nutrients, and low in fat and calories
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Healthy Eating Tips For Natural Goodness - The Organic Way

Have you tried eating organic yet? Many individuals and families are now eating foods that are grown organically because of the many benefits doing so gives them. Organically grown foods develop their own natural defenses to survive as they are growing, making the foods richer in antioxidants. Organically grown produce does not contain the pesticides and other toxins that non-organically grown foods do so they are healthier for you.

What is an organic food?

In order for a food item to be considered organic, it needs to be grown and processed in a certain manner. Food is certified as organic when farmers follow a strict set of regulations that the U.S. Department of Agriculture (USDA) set forth for them. Organic farmers follow natural farming practices, feed their livestock 100% organic products, and use only biological pesticides if pesticides are necessary. They do not use genetically engineered seed stock. Organic farmers do not feed their livestock growth hormones. They also do not use any synthetic pesticides in their fields.

Where do you find organic foods?

Organic foods are becoming more available as more retail establishments want to please individuals who are striving to eat healthier. Organic foods can be found in grocery chain stores, farmers markets, natural foods stores, and online.

When buying organic, unless you are buying at a farmers market, look and read labels. If buying at a farmers market verifies that the food you buy is grown organically.

If buying from a store know what to look for on the label.

If a label says that the food is 100% organic this means that all of the ingredients in the food are certified to be 100% organic.

If the label just says organic, than at least 95% of the food item has to contain organically grown ingredients.

If the label says that the food item is made with organic ingredients than at least 70% of the ingredients are organic and the rest must come from a list of USDA's approved foods.

Some evidence points to the fact that organic foods contain more nutrients, especially antioxidants than non-organic foods. Organic foods must meet the same strict guidelines set forth by the USDA that the non-organic foods must meet. Organic foods are safer for the environment to grow than non-organically grown foods are because organically grown foods use environmentally friendly pesticides and fertilizers. Organic foods are typically a little more expensive than non-organically grown foods but the prices are coming down because they are becoming more available.

Foods that are commercially grown and contain high levels of pesticides are the ones that you should start out going organic on and slowly switch your family over to all organically grown foods. Here is a list of some of the foods that are grown with high levels of pesticides:

Apples, bell peppers, celery, cherries, grapes, nectarines, peaches, pears, potatoes, raspberries, spinach and strawberries.

Foods that are grown with lower levels of pesticides are:

Asparagus, avocados, broccoli, cauliflower, sweet corn, kiwi, mangos, onions, papaya, pineapples and sweet peas.

Whether what you eat is organic or non-organic it is always a good idea to wash the fruits and vegetables before you eat them.

You can remove some pesticides and dirt by running the fruits and vegetables under running water. Soaking them is not as effective as running water over them. If a vegetable or fruit has an outer layer such as lettuce, peeling this outer layer can reduce the amount of pesticides that you consume. Do not peel apples, pears etc., because you will be peeling away fiber and nutrients.

When you choose a variety of foods you lessen your chance of being exposed to a single pesticide. A variety of foods also increase the amount of different nutrients in your diet.

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Small Sacrifices Make A Big Difference

Healthy eating is not something that necessarily follows an easy pattern. It would be great if we could simply flick a switch and change our habits to make our diet healthier, but as we have free will and free choice, we will always be tempted to do something that may hurt us long-term. This means that we are reluctant to make a huge change – what if it fails, and we have gone to so much effort for something to fall apart?

Instead of making one big change, there is a lot to be said for starting small and making several little changes that will be easier to maintain. Those smaller changes may seem to be nothing, but they add up. When you get up tomorrow morning and you have a choice between bacon and eggs and toast and cereal, think about what your body actually wants – there are more nutrients in the latter, and they won't cause a mid-morning crash.

When you are offered “fries with that” if you go for a burger, say “no thanks” and enjoy a small treat that doesn't cause you to feel like you've transgressed. When you are asked how you would like your eggs, don't say “fried” or “I like mine with a kiss”. The latter is bad for you and the second isn't funny. Try having them scrambled or poached – in all honesty there is more taste and less fat from having them this way. Small changes like this soon add up.

Part of eating a healthy diet is in looking at what you eat now and making the necessary changes to turn it into something healthy. Although this may initially seem like deprivation, it allows you to keep a similar eating pattern but improve what it gives you in terms of nutrition. It is as much about a shift in mindset as anything else.

For example, if you are used to having a burger for lunch, it may be a good idea to switch to a tuna or chicken sandwich on granary bread. The principle is the same – meat, bread, seasoning – and if it seems a little tasteless in comparison then there is a lot you can do with pepper, paprika or a range of other light spices.

For many people, the idea of replacing a chocolate bar with an apple or a packet of crisps with a handful of fruit and nuts is tantamount to replacing a swimming pool with a small puddle. However, if apples aren't for you there is a wide range of fruit that is packed with taste and nutrients. And none of this means you can never eat chocolate again. In fact, an occasional bar may make it easier to stick to the diet long-term.

Also think about the part that soft drinks play in your diet. If you can replace a few soft drinks every week with a glass of water or fruit juice, then you will benefit from the change that this brings. It may seem boring, but there really is no better taste on a hot day than an ice-cold glass of water.

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The Risks Of Restaurant Eating - What You Need To Know

Few of us can really say that we would not enjoy the chance to eat in a good restaurant more often, and there is no reason that we should turn our backs on restaurant eating once we go on a diet. However, the truth of the matter is that eating in a restaurant is not a risk because there are no healthy options or even that they are limited, but that we know so little about the healthy option.

When we take care of the cooking of food ourselves, we know exactly what is going into it and how it is being prepared. In a restaurant we leave it up to the chef. When you look over the menu in a restaurant, it is a good idea to have a healthy option or two in mind, and then ask the waiter when ordering how exactly the food is prepared.

Different restaurants will have different policies for how the food is cooked. Sauteed vegetables are usually healthy and delicious, but the difference between frying them in vegetable oil and fat is quite marked. Asking a few questions before committing to an order is never a bad idea, as long as you are polite and reasonable in doing so.

There may be some concern that the serving staff will lie to you or tell you what they think you want to hear in order to make you pipe down and order – but if you are reasonable and polite to them, they will be likely to reciprocate, and take on board your specifications on how you would like something to be cooked.

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How to Increase Your Daily Fiber Easily

We all know about the need to increase fiber in our daily diet, or we should with all the media buzz lately telling us how to eat healthier. The problem with adding fiber to our diet is that nutritional fiber supplements taste awful, and selecting foods with fiber typically is unappealing to most shoppers. It is also common for individuals who start adding fiber to experience abdominal upset and so they quit before realizing any benefits from the added fiber to their diet. So, what is the answer to adding fiber in a comfortable manner to our diet?

The most important way to increase your fiber without the uncomfortable affects it can wreck on your abdomen is to increase the fiber in your diet slowly, an emphasis on slowly. When you increase your fiber slowly you minimize the occurrence of gas and bloating. To do this you have to recognize what your fiber sources are.

To minimize the discomfort to your system, choose a wide variety of fiber sources such as a mix of soluble fiber and insoluble fiber. Beans, fruits, oats and peas are examples of soluble fiber and vegetables and whole grains are examples of insoluble fiber.

You should choose whole grain foods over the processed refined carbohydrates such as white bread. Foods that are whole grain retain the kernel's fiber-rich outer shell, which is known as the bran. It is important to eat whole grains because they supply vitamins, minerals, and antioxidants that your body needs to be healthy. You can identify foods that are whole grain by looking for whole wheat, hard red winter wheat, barley, triticale, oats, barley, rye, brown rice, buckwheat, millet, oatmeal, and also bulgur.

Your body will love you if you begin each day with a fiber boost. Starting your day with the right kind of fuel for your body (food) is important. To do this, choose breakfast cereals with at least 3 grams of fiber per serving, or chose whole-wheat toast or a handful of fiber-rich berries. Remember to not overdo the fiber, it is better to spread the fiber choices out over your entire day, but starting with at least one serving of fiber first thing in the morning will get your day off to a very good start.

When it is time for a mid afternoon snack reach for something healthy for your body such as whole grain crackers, granola bars, homemade trail mix made with low-fat granola, a handful of mixed nuts, or dried figs and or apricots. Popcorn is another high-fiber snack and it is popular with the kids.

In order to get enough fiber throughout the day, add fresh fruit to every meal. You can add fruit to your cereal or yogurt at breakfast, eat a apple or pear at morning snack-time, slice apples or add blueberries to your salad at lunch, and make a cool refreshing fruit cup for dessert after dinner. It is easy to add fruit to snacks and meals if you think about it. Just remember to keep the skin on fruits to retain all that fiber goodness. Keep plenty of fresh fruits on hand so that family members will be able to grab them easily when they get hungry.

Include one serving each day of legumes, which are high in fiber. Legumes include beans, beans, and lentils. You can put legumes in casseroles, puree them to make a dip, use them in salads and soups at lunchtime.

American cuisine tends to have less fiber content than other ethnic cuisines, so every once in a while have a cultural dining experience in a restaurant or at home by bringing a taste of Mexican, Middle Eastern, or Mediterranean fare to your table.

While baking at home substitute whole grain flour in your recipes for cookies, bread or rolls to increase your fiber content. You can load baked goods with bananas, berries and raisins to make them tasty and healthy at the same time.

Another important tip when increasing fiber in your diet is to increase your water intake too. Fiber absorbs water in your system and if you forget to increase your water intake while increasing your fiber, the result will be constipation. No one likes to be constipated.

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Healthy Eating - No More a Boring Task

The persistent allegation about eating healthily is that it means a boring diet filled with tasteless rabbit food, and no fun ever again. This has been the cause of many a broken diet, and will no doubt continue to dissuade people from healthier lifestyles. And the worst thing about it is that it really is not true. Eating healthily and enjoying it depends on looking a little beyond the obvious options.

At your local supermarket, it is not that hard to spot the unhealthy options, as they are usually packaged excitingly, with pictures designed to make you think that the food inside the packet will be delicious and enthralling. Meanwhile, the healthy options are packaged as you would expect them to be – plain packets and a sober typeface on the label.

But eating healthily is not about just picking out the stuff that is labelled in a boring way. It is about considering what makes a food healthy. Being prepared to be a little more ambitious in the kitchen helps. Many of us don't have much time for cooking, so putting a ready meal in the microwave becomes the easy option. If you cook from natural ingredients you can lose weight and feel better, so making the time to cook is a good idea.

You don't need to stand over a hot stove for hours in order to make a healthy meal. You can make a good sandwich with wholemeal bread, tuna and some salad which, if seasoned correctly, can taste better than anything you'll buy at the deli counter. What's more, it will only take a few minutes to do.

Healthy eating is a way of balancing the food you eat to keep your body in great health. With healthy eating, you’ll have energy all day, get the vitamins and minerals you need, stay strong for activities you enjoy, and maintain a healthy weight.

Below, you’ll find tips designed to help you with healthy eating.

1. Don’t skip any meals

Eating 3 meals with snacks in between is the ideal way to maintain both energy and a healthy weight. When you skip meals and get hungry, you’re more than likely to choose foods that aren’t very good for you.

If you are eating away from home, take food with you or know where you can buy healthy food from.

2. Learn about how to prepare foods

Instead of deep frying, try grilling, stir frying, microwaving, baking, and even boiling. You should also try fresh or even dried herbs and spices to add flavor to your food. Before you eat any type of meat, be sure to trim the fat and skin off of it.

3. Avoid a lot of sugar

Drinks that contain sugar are a major source of empty energy. What this means, is that the drinks contain a lot of energy that your body may not need, and it doesn’t contain any vitamins or minerals. If you plan to drink sugary drinks, don’t go overboard – limit yourself to 1 a day.

4. Avoid thinking about diets

There are no good food nor any bad foods. All food can be a part of a healthy diet, when eaten in moderation. You don’t need to buy any low carb, fat free, or even diet foods, as these foods normally have lots of other added ingredients to replaces the carbohydrates or fat.

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