2007-Dec-28 - Are you what you eat? Diet advice when you don't know where to turn...

Achieving your weight goal it is claimed is simply a matter of using more calories than you take eat but many people ask me for diet advice as to how that can be best achieved.

Its simple really ...

Good nutrition = Healthy body = Weight goal

Proper nutrition can help to significantly reduce your risk of a variety of health problems including heart disease and cancer.

This, however, entails eating many different foods, watching your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and aids in weight loss.

To function properly, your body must have the correct nutritional balance.

Carbohydrates are one nutrient your body requires. They are the primary and important nutritional source in your diet.

The body uses them to by breaking them down in to simple sugar such as glucose and fructose which can be used immediately or stored in your body for later.

But if you create to much of these sugars they end up stored as body fat.

There are both simple and complex types of carbohydrates. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates. The body needs a balanced combination of both type of carbs to function well.

Proteins are another important nutrient. Proteins help your body build and repair it's muscles and other tissues. They also play a role in the creation of hormones.Similar to excess carbohydrates, excess protein is stored as fat.

Animal and vegetable proteins are the two major types.

Too much animal protein, though, can lead to high cholesterol levels, as it has a high level of saturated fat. Strange as it may sound; fat is another nutrient your body actually needs. It comes in both saturated and unsaturated forms.

But to much saturated fat puts you at greater risk of health problems.

Unsaturated fat is more healthy but can still make you fat if you over indulge which many people are not aware of,

Another nutritional element required for healthy eating are vitamins . Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform.

It has also been shown that certain vitamins can prevent disease.

• These for example being vitamins A, C, and E, also called antioxidants. These can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls.

• Vitamin B-1 is needed for digestion and proper nervous system function.

• Vitamin B-2 is needed for normal cell growth.

• Vitamin B-3 helps to detoxify your body.

• Folic acid assists with production of red blood cells.

• Vitamin D assists with the absorption of calcium.

•  Vitamin K helps your blood clot.

Minerals and trace elements are another nutrient your body requires. Both are used in all sorts of different body processes.

1. Minerals like chlorine help make your digestive juices.
2. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount.
3. Salt (sodium chloride) is one final nutrient your body requires. You should however not consume more than 2400 milligrams per day, though, as it might lead to high blood pressure.

The basis of a healthy diet is excellent nutrition.You should follow some simple guidelines to create a well balanced, nutritional diet... such as

Trying to consume two and one half cups of vegetables and two cups of fruit each day. (this is sometimes referred to as the 5 a day ie 5 portions of fruit and vegetables a day)

You should eat at least three ounces of whole grain products each day this can be in various forms but most find a whole grain breakfast the easiest way to fulfill this requirement.

Some nutritionist recommend milk or Dairy products a day ... I have to say there is little real evidence to suggest this is necessasry and some scientist point out that milk created by cows was for cows and not human consumption.

I personally like milk but keep to a moderate level as even low fat milk contains animal fat which can make you fat  and also can lead to increased cholesterol levels.

 Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do more damage your health.

Red Meats, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free.

Ideally less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid which are still found in most fast foods although some efforts have been made to remove these see trans fats information for more on this on my sister blog Dreambody Now.

By following these simple guidelines avoiding excess alcohol and eating plenty of fiber rich foods you should find you live a much healthier life ...

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2007-Jun-22 - 5 Simple Ways To Cut Back On Fat In Your Diet

Cutting out fat entirely is virtually impossible after all you need some fats for living but cutting back on fats does nto need to be that difficult.

Today I have put together 5 of my top tips for cutting back on fat in your diet they are easy to follow and should be possible for almost anyone to implement straight away.

1) Avoid baked goods that are high in fat such as croissants, cookies and pastries to name just a handful. Instead choose raisin bars (or a handful on raisins, fig bars (or a 2-3 figs) arrowroot cookies ...

2) Eat small servings of meat, poultry or fish at each meal (about the size of the palm of your hand and about the same thickness) .Make sure to remove all the excess fat before you cook it. and then broil, barbecue, or bake it in the oven. DON'T fry it!

3) Use little of no butter, vegetable oil or margarine (dry pan fry wehen possible ) or put some olive oil in a sprayer and spray a light coating of this in your pan to stop sticking. (Remember olive oil although much better for you (good fat) it will still make you fat if used to excess)

4) Go easy or better yet avoid fast foods such a burgers,fries,fried chicken, pizza and oriental food you did not cook yourself. In addition many snacks such as potato chips are high in salt and saturated fats so try and avoid these also. If you need a snack try fruit and low fat rice cakes or similar.

5) Skip using 2% milk and start using 1% milk instead Ok I know it does not taste so nice if you must use 2% reduce the amount you take in your coffee and avoid the skinny latte's at Starbucks most important when possible avoid coffee creamer much of it contains glucose syrup and even low the lower fat versions are worse than milk.

Have other milk based foods such as yogurt,low fat ricotta cheese more frequnetly than higher fat cheeses. If you have a passsion for Ben and Jerry's or other ice creams try frozen yogurt or sherbert instead.

These are just 5 simple ways to cut down on fat but if you are looking for more ways you could get a copy of my popular 12 week weight loss system Dreambody Now which is packed with tons of great information weight loss tips and ideas.