Diet Tips for Women on the Move
Jun 27th, 2011 by Aldouspi

Diet Tips for Women on the Move

Staying on your diet can be a challenge for anyone, but for a busy working mom the challenges can be especially tough. A busy lifestyle can make it impossible to get to the gym for a daily workout, prepare your meals ahead of time, or even to remember to pack your lunch for work each day. Being in a rush can make it difficult to stick to your diet when it's so easy to grab something at the drivethrough. Here's a collection of hints and tips from other busy women that will help you stay on your diet despite all the temptations.

Don't try to 'save time' by eating on the run, or snacking at your desk while you work. No matter how rushed you are, take the time to eat like a civilized human being, to quote my mother. Set the table, put your food on a plate and have a meal. You'll eat less and feel fuller - and not feel the urge to snack because you 'haven't eaten anything all day'. 

Cook just what will be eaten. Ignore all those homemaker articles that suggest that you 'cook for tomorrow' to save time. Cook one portion per person at each meal. That way you'll avoid the temptation to finish off the leftover - and teach your family healthy eating habits. 

Get up early enough to eat breakfast at home. The morning rush to get ready may make it tempting to grab something on the way to work, or skip breakfast entirely. Don't do it. You'll end up eating up all that saved time - and a lot more calories - with midmorning trips to the snack machine, or fight off the blahs all morning long. Stock up on easy breakfast foods. A piece of fruit, a container of yogurt and a slice of toast are a healthy, balanced start for your day.

Most diets suggest that you drink at least eight 8 ounce glasses of water a day. If the thought of drinking a half gallon of water makes you queasy, there are ways to make it more appealing. Stock up on flavored bottled water in the fridge at work and keep one icy cold on your desk. At home, float mint sprigs or lemon slices in a crystal pitcher. There's no added calories, but oh what a difference in presentation and flavor!

Trying to lose baby weight can be frustrating. You want to take it off as quickly as possible - but your body may not be cooperative. Keep in mind that your body is designed to nourish a child for up to a year after you give birth. Putting it on a starvation diet will kick it into survival gear, making it even harder to lose the extra weight. Instead of fighting your body's natural tendency to store up nutrition for the baby, eat healthy portions and increase your activity level. And if you're breastfeeding, remember that your body needs up to 1000 more calories a day than usual. Don't skimp - you'll just convince your body that it's starving. 

Employ the buddy system for moral support. Making a pact with a friend to exercise together makes it easier to stick to your resolution. Instead of meeting with friends for lunch, challenge friends to a tennis game, or take a brisk walk in the park together.

Remember that a healthy, active lifestyle and a nutritious diet are the true keys to losing weight permanently. By choosing a diet that makes sense for your lifestyle, you'll make it easier on yourself to lose weight, and keep it off for good.

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Health & Nutrition
Apr 1st, 2011 by Aldouspi

Health & Nutrition

 

What are nutrients?

Every molecule in the body is created by Nutrients & there are more than 45 nutrients. These nutrients build molecules, cells, and tissues of the body.

We get energy from Carbohydrates, proteins, and fats that we eat. These are called macronutrients. These macro nutrients are broken down / metabolized to give energy to the body. Vitamins and minerals (called micronutrients) are not themselves metabolized for energy, but they are important in helping the macronutrients convert to energy.

 

What is a healthy diet?

The optimal diet has to be individualized to meet your unique needs. The United States Department of Agriculture (USDA) food pyramid suggests that we use fat "sparingly," and that our daily diet include 2 - 3 servings of dairy products; 2 - 3 servings of meat, poultry, fish, eggs, beans, or nuts; 3 - 5 servings of vegetables; 2 - 4 servings of fruit; and 6 - 11 servings of bread, cereal, rice, or pasta.

 

These are general guidelines. Healthy diet is dependent upon many factors like: age, gender, body size, pregnancy, and status of health. A clinical nutritionist or nutritionally oriented doctor can help you determine what type of diet is best for you.

 

While you know it is important to eat a healthy diet, it isn't always easy to sort through all of the information available about nutrition and food choices.  Nutrition has a vital importance to human well-being.  Nutrition should play a leading role to improve our quality of life. Nutrition is a key for reducing your body fat percentage. 

 

Better nutrition means stronger immune systems, less illness and better health.  Better nutrition is a prime entry point to ending poverty and a milestone to achieving better quality of life.  Safe food and good nutrition are important to all.  Basic nutrition knowledge is constantly taking shape every day, producing new diet trends to an ever growing audience of people who want to know the latest and greatest ways to achieve their physical fitness goals. 

 

Get nutrition facts and discover how you can use dietary recommendations to improve your health.  As you grow older, getting a nutritionally rich diet becomes even more important.  The link between nutrition and health is necessary to achieve optimal health.  Good nutrition is a clear path to optimize our quality of life. An important starting point for achieving optimum health is to achieve optimum nutrition and get the proper nutrients from the food.  Diet and nutrition are the principle preventive measures against diseases. 

 

Reading labels and eating a diet rich in vitamins and nutrients is optimal for healthy nutrition.  Research confirms that good nutrition in the early years of life is crucial for human growth and mental development. The study of human nutrition dates back to the 18th century, when the French chemist Lavoisier discovered that there was a relationship between our metabolism of food and the process of breathing.

 

The field of clinical nutrition has evolved into a practice that is increasingly incorporated into mainstream medical treatment. The term "nutritional supplement" refers to vitamins, minerals, and other food components that are used to support good health and treat illness. 

 

A clinical nutritionist or nutritionally oriented doctor can help you determine what type of diet is best for you. During the initial part of the visit, the clinical nutritionist will ask you questions about your medical history, family history, and personal lifestyle.  In hospitals, nutrition is used to improve the overall health of patients with a wide range of conditions.  Effects of exercise and nutrition on postural balance and risk of falling in elderly people with decreased bone mineral density: randomized controlled trial pilot study. 

 

Proper nutrition is a powerful good: people who are well nourished are more likely to be healthy, productive and able to learn.  Good nutrition benefits families, their communities and the world as a whole. Malnutrition is, by the same logic, devastating.

 

Healthy Lifestyle

 

Healthy people are stronger, are more productive and more able to create opportunities to gradually break the cycles of both poverty and hunger in a sustainable way.  Healthy eating is associated with reduced risk for many diseases, including the three leading causes of death: heart disease, cancer, and stroke.  Healthy eating is fundamental to good health and is a key element in healthy human development, from the prenatal and early childhood years to later life stages. 

 

Healthy eating is equally important in reducing the risk of many chronic diseases.  We spend a lot of money on food, but there are ways to cut costs and still serve healthy delicious meals.  When you choose healthy foods instead of sugary or high-fat foods you can actually improve your health by adding extra phytochemicals and fiber.  Breakfast foods should be healthy but they have a tendency to be high in fats and sugar. 

 

We always hear that breakfast is the most important meal of the day, so why ruin a healthy breakfast.  Good nutrition is vital to good health, disease prevention, and essential for healthy growth and development of children and adolescents.  Fiber is an important part of a healthy diet. 

 

Many of us work very hard to eat healthy meals, but struggle with the urge for candy, cookies, cakes, ice cream and anything else full of sugar and sweetness.  Most experts agree that snacking is a part of a balanced and healthy diet, as long as the snacks don't pile on empty calories. 

 

When your best efforts go awry, and you order pizza or serve another meal that doesn't exactly fit into a healthy diet, you still have many options for making it healthier.  Just about everyone knows that fruits and vegetables are a very important part of a healthy diet.  Having a well-stocked pantry and refrigerator can be a busy cook's best weapon in the war against resorting to fast-food, high-fat, unhealthy meals.  Fresh oil is a source of essential fatty acids, which help keep the skin healthy and the hair shiny. 

 

We believe eating sensibly, combined with appropriate exercise, is the best solution for a healthy lifestyle.

 

Foods

 

When you choose healthy foods instead of sugary or high-fat foods you can actually improve your health by adding extra phytochemicals and fiber. The goal is to balance negative foods with positive foods so that the combined rating for all foods eaten in a single day is positive. 

 

If you want to restrict your caloric intake without feeling hungry, find foods highest in any vitamin or mineral or lowest in carbs, saturated fats, or sugars.  Our general state of health is partially driven by the types of foods we consume. To make vegetable oils suitable for deep frying, the oils are hydrogenated, so trans fats are commonly found in deep-fried foods such as French fries and doughnuts. Trans fats, beyond a limit, are not good for our health. 

 

Hydrogenation solidifies liquid oils and increases the shelf life and the flavor stability of oils and foods that contain them.  Other sources of trans fats are vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods.  Since trans fats increase a products shelf life, many pre-prepared foods and mixes (for example, some pancake mixes and pizza dough) contain trans fats. 

 

The solution: Whenever possible, eat whole, fresh, and unprocessed foods.  When buying packaged foods, put in at least as much time into reading labels and selecting products as you do when choosing a shower gel or shampoo.  A good diet is central to overall good health, but which are the best foods to include in your meals, and which ones are best avoided. 

 

Fast food has become much more popular of late and all over the world the out cry regarding harms of fast foods is on increase. 

 

Be aware that there is little scientific information about the effect of so-called functional foods --foods to which vitamins, minerals, herbs, or other dietary substances are added -- despite their growing popularity in the market place and claims of beneficial effects. 

 

Some common foods, including nuts, wheat gluten, dairy products, fish, shrimp, soy, bananas and eggs may trigger allergic reactions.

 

Fat

 

Fats add taste to meals and give one a feeling of fullness when eaten.  When you choose healthy foods instead of sugary or high-fat foods you can actually improve your health by adding extra phytochemicals and fiber.  Breakfast foods should be healthy but they have a tendency to be high in fats and sugar.  The human brain is almost entirely composed of unsaturated fatty acids. 

 

You deprive yourself of more than fats when you go for the fat-free or low-fat salad dressing.  We need fats to absorb all the beneficial elements of salads and other fruits and vegetables.  Learn which are the right types of fats, to create beautiful, supple skin, and a healthy body. 

 

Eating more whole foods is a good way to replace many of the processed snacks and foods that have a lot of extra sugar, fat (including trans fat), salt, and other things added to them and a lot of good things taken out, like fiber.  In addition to food labeled fat-free and low fat, healthy low fat foods include most fruits and vegetables. 

 

Carbohydrates, proteins, and fats (called macronutrients) are broken down (metabolized) to give the body energy.  For example, lowering fat and cholesterol intake and adding whole grains to the diet can prevent atherosclerosis (plaque build up in the arteries), which can lead to heart disease or stroke. 

 

Fish is high in omega-3 fatty acids, which are essential components of cells and can protect the heart from, for example, fatal arrhythmias (abnormal heart rhythm).  Omega-3 fatty acids found in cold water fish (such as herring, tuna, and salmon) have been reported to reduce inflammation and help prevent certain chronic diseases, such as heart disease, cancer, and arthritis. 

 

 

Safe food and good nutrition are important to all. Basic nutrition knowledge is constantly taking shape every day, producing new diet trends to an ever growing audience of people who want to know the latest and greatest ways to achieve their physical fitness goals. 

 

Did you know that you can drastically decrease your chance of heart disease and cancer by eating a healthy diet and following the recommended nutrition guidelines? 

 

 

Proper nutrition is a powerful good: people who are well nourished are more likely to be healthy, productive and able to learn.  Good nutrition benefits families, their communities and the world as a whole.  Malnutrition is, by the same logic, devastating.

 

 

By: Pradeep Mahajan

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Author is a free-lance writer. He is an engineer-MBA and management consultant by profession & practice. Also visit www.health-fitness-wellness.com for more useful & interesting information on health, fitness & wellness.
This article is available for reprint on your website and/or in your newsletter, provided it is not changed and you include the author's web-site address.

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