You are here: Home / Archives for Diet

3 Healthy Weight Loss Tips for Men

May 6, 2016 by

No one ever said that it'd be easy to lose weight, but that doesn’t mean that the process has to be miserable, either! If you’re finally ready to make the commitment to a healthier lifestyle — and, in turn, a lower weight — these simple tips will help you to get started.

  1. Jump-start your workout routine in the first week. Because your weight loss plan will involve a combination of diet and exercise, you’ll need to work out every day of the first week in order to get both your body and mind in the routine. This doesn’t mean that you have to go all out every single day, however; simply start out with a combination of light cardio and body weight workouts for 30 to 60 minutes each day.
  2. Keep a food diary. Instead of hopping on the bandwagon of a fleeting fad diet, begin a healthier relationship with food by keeping a food diary of everything that you eat. This will hold you accountable for every indulgence, and it will help you to monitor the amount of fat and calories that you consume.
  3. Be realistic. If you have a big event in the next two weeks, you won’t be able to force a full-body transformation by that time. Instead, focus on realistic weight loss goals that will produce results over time.

Men's Health [WebMD]
How to Lose Weight in 4 Weeks [Xfinity]
7 Weight Loss Steps for Men [About Health]

Filed Under: Miscellaneous Tagged With: , , ,

Beware of These Three Surprising Sources of High Fructose Corn Syrup

January 29, 2016 by

Avoiding high fructose corn syrup seems like it would be fairly easy if you read your labels and eat a plant-based diet. However, there are still ways in which this artificial sweetener can find its way into the food you eat. Here are three surprising sources of high fructose corn syrup that you might want to avoid:

  1. Salad dressing. Low-fat or not, many salad dressings contain high fructose corn syrup as a main ingredient. Make your own with oil and vinegar dressing or buy organic to avoid this.
  2. Honey-roasted peanuts. There are only seven ingredients in this sweet snack, and corn syrup is one of them. Choose raw or oven-roasted nuts instead.
  3. Ketchup. It might be no surprise that ketchup includes sugar, but some brands contain exceedingly high amounts. Look for all-natural brands or use ketchup sparingly.

Corn Syrup in Unexpected Foods [Huffington Post]
Surprising Products That Contain High Fructose Corn Syrup [Divine Caroline]
(Not So) Sweet: Surprising Foods Containing High Fructose Corn Syrup [Babble]
6 Popular Foods with High-Fructose Corn Syrup [FitDay]

Filed Under: Miscellaneous Tagged With: , , ,

Easy Ways to Sneak More Fiber Into Your Diet

October 7, 2014 by

Fiber helps to prevent chronic diseases like diabetes, heart disease, and cancer, and it even aids in weight loss because it makes you feel more full after eating. If all of these things sound good to you, check out these common foods to help incorporate more fiber into your diet.

  1. Pears. One small pear packs an impressive five grams of fiber, and it’s tasty, too. Eat one whole for a handheld snack while you’re on the go, or slice one up and add it to a summery salad.
  2. Oatmeal. Your favorite healthy breakfast food is filled with soluble fiber. Eating fiber-packed oatmeal everyday can help you lose weight and lower your cholesterol.
  3. Raspberries. Seed-filled fruits, like raspberries, boast about eight grams of fiber per cup. Eat them alone or sprinkle some fresh on top of your favorite Greek yogurt.
  4. Artichokes. Although artichokes don’t seem like the likeliest source of fiber, they’re actually packed with a whopping 10 grams each. One artichoke also only contains 65 calories, so it makes a great way to lose weight and consume more fiber.
  5. Whole-wheat noodles. Instead of reaching for your usual spaghetti at the grocery store, opt for a whole-wheat pasta instead. One cup offers six grams of fiber, which is twice the amount of regular pasta.

11 Ways to Get More Fiber in Your Diet [Food Network]
Dietary fiber: Essential for a healthy diet [Mayo Clinic]
Five Painless Ways to Get Your Fiber On [ABC News]
5 Simple Ways to Eat More Fiber [Eating Well]

Filed Under: Miscellaneous Tagged With: , , ,

Move Over, Dairy! These Foods Are Surprisingly High in Calcium

August 8, 2014 by

You learn from an early age that calcium builds strong bones and teeth, but it has a number of other health benefits as well. This beneficial mineral also helps to regulate your blood pressure, maintains healthy blood vessels, and even aids in preventing Type 2 diabetes. Now that you know why you should eat calcium, here are a few lesser-known ways to get it.

  1. White beans. Beans get a good reputation because of their high levels of protein, but white beans are also very high in calcium as well. In fact, just one cup of canned white beans provides 191 milligrams of calcium, which is about 19% of your daily value. These creamy, mild legumes are great in a hearty chili or mashed as a chickpea substitute in homemade hummus.
  2. Sardines. While these tiny fish may have made you squeamish as a child, sardines are actually one of the healthiest fish that you can eat. Like a lot of seafood, they’re rich in omega 3s, but they also provide 321 milligrams of calcium in just seven sardine filets. Many people choose to eat them plain, but if you prefer to cut down on the fishy flavor, you can also add sardines to a salad.

18 Surprising Dairy-Free Sources of Calcium [Greatist]
18 Surprising Dairy-Free Sources of Calcium [HuffPost Healthy Living]

Public Domain/Public Domain
Filed Under: Miscellaneous Tagged With: , , ,

Healthy Eating Tips for Seniors

February 14, 2014 by

You’re in the prime of your life, and it’s more important than ever to maintain a healthy, balanced diet. If you want to manage your weight and start to feel active and energized, these simple tips from the USDA can help.

  • Make sure at least half of your grains are whole grains. When you go to the grocery store, look for breads, pastas, and rice are labeled “whole grain” or “whole wheat."
  • Eat a variety of fruits and vegetables. The easiest way to ensure that you’re getting a good mixture is by buying them in a variety of different colors.
  • Eat seafood at least twice a week to get its beneficial protein and other nutrients.
  • Eat the proper calories for your lifestyle. Senior women need anywhere from 1,600 to 2,200 calories per day, while senior men need between 2,000 and 2,800 calories, depending on how active you are.
  • If foods start to taste different or irritate your stomach, talk to your doctor. Some medications diminish your sense of taste, but changing your dosage or your medication can usually help.

For more eating tips for seniors, visit the USDA website here.

Public Domain/Public Domain
Filed Under: Miscellaneous Tagged With: , , , ,

Trying to Lose Weight? Discover Your Ideal Caloric Intake

March 15, 2013 by

We’ve all been conditioned to read nutritional labels on our food to evaluate how healthy it is. And, with so many 100-calorie snacks available today, it's easy to forget the true issue — your total caloric intake! So, how many calories do you really need in a day?

The answer to that age old question is a bit more complex than you might expect. Your ideal daily calorie intake depends on many factors, including your weight (and your target weight, if you're trying to lose pounds). Also, you have to consider if you have an active or a sedentary lifestyle, whether you’re trying to lose some weight, and of course, whether you are currently or soon plan to be pregnant or breastfeeding.

If you are in decent health, you can get a general idea of your caloric needs by filling these values into an online calorie calculator. Keep in mind, however, if you are in poor health or are under a doctor’s treatment, it is best to talk to your doctor before you establish a daily calorie goal for yourself. Also, if you are setting a goal for weight loss, it might be helpful to talk to your doctor or a nutritionist to help you set realistic, healthy goals.

Filed Under: Miscellaneous Tagged With: , , , ,

Pin It on Pinterest