Types of Beef Roasts

There are four main categories of beef roasts with a wide selection of beef roasts in each category. It can be intimidating to shop for beef roasts when there is so much to choose from. For ease in grocery shopping when it comes to beef roasts follow this simple break down of each main category of beef roast.
The break down of each of the four main categories of beef roasts include, the preferred cooking method for each category of beef roast, the standard costs for each category of beef roast and the types of beef roasts found in each category.
Chuck Roasts
Chuck roasts are a low cost per pound meat that includes ribs 1-5, the shoulder blade bone and should be cooked by a moist method such as braising or slow cooker.
• Top Blade Roast

• Chuck 7 - Bone Roast

• Chuck – Eye Roast

• Under Blade Roast

• Chuck Shoulder Roast
Rib Roasts
Rib roasts are very expensive per pound and come from ribs 6-12. Rib roasts also require a dry cooking method for optimum taste.
• Prime Rib

• Rib Roast 2nd Cut
Sirloin Roasts
Sirloin roasts come for the hip area of the steer and are a low to moderate cost per pound beef. Sirloin roasts lend themselves well to dry cooking methods.
• Tenderloin

• Top Sirloin Roast

• Sirloin Tri-tip Roast
Round Roast
Round roasts are a low cost per pound beef that comes for the steers butt area. Round roasts are an excellent candidate for both moist and dry cooking methods.
• Top Round Roast

• Bottom Round Rump Roast

• Eye Round Roast

• Bottom Round Roast
Shauna Hanus is a gourmet cook who specializes in creating gourmet recipes. She has extensive experience cooking with easy to find grocery items to create delightful gourmet meals. She is also the publisher of a no cost bi-monthly gourmet newsletter. Her newsletter is always fun and informational packed with tips and trivia you can use everyday. Sign up for her newsletter and learn more about Gourmayeats Weekly Recipe Club at http://www.gourmayeats.com

More about → Types of Beef Roasts

Facts About Diabetes

Diabetes is a disease in which the body doesn't produce or properly utilize insulin. Insulin is a hormone secreted by the pancreas that is needed to convert sugar and starches into energy needed for daily activity. The cause of diabetes is somewhat a mystery, although both family history and environmental factors such as obesity and lack of exercise appear to play roles.
Diabetes is one of the leading causes of blindness in America. Other complications of diabetes are kidney failure, heart disease and stroke, skin complications, and nerve damage.
The most common symptoms of diabetes are the following:
Frequent urination Excessive thirstExtreme hunger Unusual weight loss Increased fatigue Irritability Blurry vision
Our body's are an awesome piece of work. Most of the symptoms are the body's way of trying to stabilize the blood glucose levels. The frequent urination is the body's attempt to rid the excess sugar (glucose). The extreme hunger is because the excess glucose in the body is floating in the blood stream instead of being utilized in the body's cells.
There are two types of diabetes - type 1 and type 2.
Type 1 Diabetes is also called Insulin Dependent Diabetes. This is when the body is no longer producing any insulin at all and artificial insulin must be administered through the form of an injection.
Type 2 Diabetes is also called Non Insulin Dependent Diabetes. This is when the body is still producing it's own insulin only it's not enough to meet the requirements needed to keep blood sugar (glucose) levels normal. Usually, OHA (oral hypoglycemic agents) - pills are prescribed. Often, changing your eating habits or loosing weight can be very therapeutic for returning your blood glucose levels to normal.
Now the word "normal" often gives me goose bumps. You see what's normal for me may not be normal for you. Nevertheless, we have to have some sort of baseline to base these type things on. So, for the sake of knowledge, let's just say normal fasting (haven't eaten anything) blood glucose levels should be 80-120.
A diagnosis of diabetes is usually given if the fasting blood glucose level is 200 on two separate occasions.

___________________________________

By Roschelle Nelson
Roschelle Nelson is the founder of Wah4life.com.

She lives and works at home with her husband and two sons. Visit her website: http://www.wah4life.com and http://www.wah4life.blogspot.com

More about → Facts About Diabetes

Heart Healthy Diet Plan Made Simple

When it comes to maintaining a healthy heart it's important to have a plan - a heart healthy diet plan that is.
Following is a list of wonderful ingredients to have on hand when you're coming up with a good heart healthy diet plan.
*brown rice

*whole wheat pasta
*bulgur
*couscous
*canned beans
*chick peas
*lentils
A heart healthy diet plan should also consist of fruit and vegetables like
*canned fruit (in light syrup or juice)
*canned vegetables to make purées
*frozen fruit
*frozen vegetables (frozen fruit juice concentrate is ideal for dressings and glazes).
Other things to include in your heart healthy diet are:
*low fat mayonnaise type dressings
*evaporated skim milk to substitute for cream
*oils - canola, sunflower, olive oil
*margarine that is low in saturated fat (soft and non-hydrogenated)
It's also important to keep the following heart healthy cooking tips in mind.
*Allow the fat to run off your meat by grilling and barbecuing.
*Instead of frying, steam your food.
*Use broth or tomato juice to braise your meat.

*Always skim off any fat before serving homemade soups and stews. This is done by refrigerating the soup or stew overnight and then skimming before your reheat them.

*Keep deep fried foods to a minimum.

*Use non-stick frying pans and woks to eliminate the need to add oil.

*Trim all visible fat from meats as well as the skin from poultry and fish.

______________________________________

By Sherrie Le Masurier
Sherrie Le Masurier is a freelance writer who writes extensively on nutrition, fitness and family health. For more heart healthy diet tips visit http://www.hearthealthydietideas.blogspot.com and http://www.healthandwellnessmatters.blogspot.com - Copyright.

More about → Heart Healthy Diet Plan Made Simple

Law-calorie Snacks

Sandwiches with cotton cheese
Ingredients (for 1 portion):
1 slice of whole bread,

1 table-spoon of skim cotton cheese,

1 table-spoon of Feta cheese,

1 tea-spoon of parsley, a bit of red pepper.

Mix skim cotton cheese with cheese and chopped parsley to receive homogeneous mass. Smear on bread like a paste, decorate with a small circle of sweet pepper.
Calorie content in one portion: 150 kilocalories.
Oatmeal salad
Ingredients (for 1 portion):
2 table spoons of oatmeal,

4 walnuts,

1 small apple,

125 g of skim fruit yogurt.
15 minutes before breakfast pour oatmeal with 2 table-spoons of water. Peel and chop walnuts. Grate apple. Mix everything and season with fruit yogurt. You can replace apple by banana, and yogurt by a skim sour cream. Calorie content in one portion: 215 kilocalories.
Vegetable fritters
Ingredients (for 4 portions):
1 marrow,

1 carrot,

1 clove of garlic,

1 egg,

2 table-spoons of parsley,

1 tea-spoon of flavouring, meal,

1 table-spoon of vegetable oil.

Grate a carrot and marrow. Cut greens and garlic, mix with vegetables. Whisk egg with flavouring. Mix all ingredients and add meal to receive a consistence resembling not thick sour cream. Fry fritters on a scorching frying pan with oil. Serve up with sour cream or natural yogurt. Calorie content in one portion: 120 kilocalories.
Salad (4 portions)
2 cayennes,

2 cucumbers,

100 g of brynza,

1 onion,

3 table-spoons of vegetable oil,

1 table-spoon of 3% vinegar,

1 paprika, parsley, salt to your liking.
1. Bake cayenne in an oven, peel off, cut in small particles. Wash tomatoes and cucumbers and cut in cubicles. Chop onion and mix with salt.
2. Mix all products, add cut greens, salt and season with oil, mixed with vinegar. Mix everything.
3. Grate brynza and pour salad with it.
4. Cut a pod of pepper in circles and put on top.
Calorie content in one portion: 185 kilocalories.
Salad of shrimps (2 portions)
300 g of peeled shrimps, a half of big cucumber,

3 table-spoons of natural yogurt,

1 crumbled clove of garlic,

2 table-spoons of cut parsley, a pinch of ground caraway, salt to your liking.
1. Peel off cucumber.
2. Cut a vegetable in small bars.
3. Put bits of cucumber in a salad-dish, mix with shrimps.
4. Mix yogurt, parsley, garlic and caraway. Pour salad with this sauce.
Calorie content in one portion: 200 kilocalorie.
Mandarin salad (6 portions)
150 g of watercress,

100 g of ground spinach,

1 head of chicory,

3 mandarins, peeled and divided into segments,

75 g of fried cedar nuts. For seasoning: juice of 1 mandarin, 1 lemon and ½ orange, 3 table spoons of olive oil.
1. Mix all juices in blender carefully.
2. Add olive oil.
3. Mix lettuce leaves, mandarins and cedar nuts in a dish.
4. Season with a sauce of juices and oil.
Calorie content in one portion: 170 kilocalories.
Turkey salad (4 portions)
2 table-spoons of olive oil,

350 g of turkey cutlets, cut in thin stripes,

1 onion cut in small particles,

1 tea-spoon of grated lemon peel,

2 small cabbage lettuce,

175 g of cherry tomatoes, cut in half,

1 yellow cayenne cut in stripes, salt and black pepper, coriander greens for decoration. For seasoning: 1 green avocado, 150 ml of fresh skim cotton cheese, juice of 1 lemon, 2 table-spoons of cut coriander greens, sauce Tabasco or Chili to your liking.
1. Warm up oil in a big frying pan.
2. Fry bits of turkey and onion, stirring slowly, during 10 minutes. Pour with lemon peel. Season with black pepper and salt.
3. Put all ingredients of seasoning in mixer and bring to homogeneous consistence. Season with salt and pepper.
4. Put upper leaves of lettuce on 4 plates, halves of tomatoes and stripes of yellow cayenne. Put bits of hot turkey in the middle, and some seasoning with avocado on top. Pour with coriander leaves.
Calorie content in one portion: 290 kilocalories.
A flower of tomato (1 portion)
1 tomato,

cotton cheese (9% fat) – 30 g,

sour cream (10% fat) – 30 g,

garlic – 15 g,

greens – 5 g, lettuce.
1. Cut tomato crow-wise, take out core carefully.
2. Whip cotton cheese with sour cream, mix with cut tomato pulp, season with crumbled up garlic and greens.
3. Fill tomatoes with stuffing and put on lettuce leaves.
Calorie content in one portion: 111 kilocalories.
Cayennes with goat cheese ( 2 portions)
1 red cayenne,

50 g of goat cheese,

1 table-spoon of cedar nuts,

1 tea-spoon of olive oil,

salt to your liking.
1. Cut cayenne in 4 parts and cook on grill, put on a dish.
2. Grate cheese.
3. Pour cayenne with cheese and nuts, then sprinkle with olive oil. Calorie content in one portion: 130 kilocalories.
Pickled shrimps (2 portions)
8 peeled shrimps, 2 table-spoons of vinegar, 1 crumbled clove of garlic, 1 cucumber, salt, pepper.
1. Cook marinade of vinegar, garlic, salt and pepper. Leave shrimps in it for 30 minutes.
2. Cut cucumber in large circles.
3. Put a shrimp on each circle.
Calorie content in one portion: 75 kilocalories.
Stuffed mushrooms (4 portions)
8 very large agarics, 1 lemon, 50 g of butter, greens of parsley for decoration, salt, grease to smear a griddle.
1. Cut caps and put them in boiling water with lemon juice and boil in small fire for 10-15 minutes.
2. Chop stipes in small particles. Smear butter with raw yolks, add cut stipes. Salt to your liking. Stuff caps with this mixture and put on a griddle, smeared with grease.
3. Bake in an oven. Decorate finished mushrooms with parsley. Calorie content in one portion: 156 kilocalories.

____________________________

By Yana Mikheeva
Yana Mikheeva is the creator of the WomansPassions site for women and about women at http://www.womanspassions.com, it is an on-line resource for women and about women. Here you can find articles on various subjects, such as: diets, receipts, health, cellulite, figure, aromatherapy, wholesome food, psychology of relationships, pregnancy, parenting, fashion and many others.

More about → Law-calorie Snacks

Top 3 Mouth-watering Ideas To Make No Bake Cookies - Serve Fast Yummy Desserts In from Just 10 Mins

No bake cookie recipes are great for a fast and easy dessert. They are perfect for last minute entertaining idea or simple convenient snacking treats.
On top of that, no bake cookies are hassle-free and mess-free!
But don't be fooled, these are not just any no bake cookie recipes. Great adult or kids snacks, these 3 simple no bake recipes are fool-proof. They are original, proven successes and make amazing desserts.
These are not just any ordinary no bake cookie recipes. Try them out and see for yourself!
All time classic flavors that the world loves...
-----
RECIPE #1: "Marble Chocolate Lover No Bake Cookies"
Ingredients: (makes approximately 2 to 3 dozen cookies)
- 250g milk (or dark, if you prefer) chocolate

- 250g white chocolate

- 2 1/2 cups of rice puff cereal

- 1/2 cup of desiccated coconut

Method:
1. Melt both chocolates in separate bowls (either melt over a "bain marie" or double boiler, or microwave for approximately 30 seconds) until soft and smooth.
2. Mix coconut and rice puffs together in a bowl. Pour the dark chocolate over and mix thoroughly.
3. Line a shallow baking dish and pour mixture evenly.
4. Pour the white chocolate around the mixture. With a large spoon, gently and roughly mix the white chocolate into the mixture to create a desired marble effect. (Try not stir and mix the colors in too much).
5. Refrigerate to harden for 1 hour or about 10 minutes in the freezer. Cut into square sizes as you desire. (Store in air-tight container in cool temperatures. Refrigerate for warmer climates).
-----
RECIPE #2: "Classic Jam Drop No Bake Cookies"
Ingredients: (makes approximately 2 to 3 dozen cookies)
- 2 1/2 cups of wholemeal cereal, lightly crushed (or 2 cups of oatmeal if preferred)

- 2 tablespoons of honey

- 1 cup of softened butter

- 1/2 cup of icing sugar

- Strawberry (or any fruit) jam

Method:
1. Mix butter, icing sugar and honey together until smooth.
2. Stir in the cereal carefully and thoroughly.
3. Place a large waxed paper on a flat baking dish and spoon the mixture on to the paper in small serving amounts. Lightly pat the small mounds down.
4. Add a small (about half to one teaspoon) of your favorite fruit jam in the centre of the cookies.
5. Refrigerate for at least 30 minutes or about 10 minutes in the freezer before serving. (Store in air-tight container in the fridge).

RECIPE #3: "Almond Delight No Bake Cookies"
Ingredients: (makes approximately 1 to 2 dozen cookies)
- 2 1/2 cups of rice puff cereal (can be honey glazed styles)

- 100g roasted almonds (finely chopped) or almond flakes

- 100g milled almonds (or almond powder)

- 1/2 cup of softened butter

- 1 table spoon of honey

- vanilla essence
Method:
1. Mix butter, milled almonds, honey and a couple drops of vanilla essence together until smooth.
2. Mix rice puff and roasted almonds together and pour into the butter mixture. Mix thoroughly.
3. Spoon mounds onto waxed paper and refrigerate at least 30 minutes or about 10 minutes in the freezer before serving. (Store in air-tight container in the fridge).
-----
TIP: Any cereal mix can be replaced by graham cracker crumbs or oatmeal if preferred to suit your diet.
Create magical moments with these 3 simple and fast no bake cookie recipes. Share them with your loved ones and be surprised at how hassle-free fun dessert making can be.

_____________________________

By Janlia Chong
Janlia Chong has held onto her title as Baking Sensation because of her near endless knowledge of baking and packaging treats. Her ability to impress is one of her biggest traits. What's her trick? Simple, she takes something that sounds difficult and makes it easy and fun. Follow Janlia's advice and you'll be busy baking treats for the entire family. Visit http://www.BakingHugs.com

More about → Top 3 Mouth-watering Ideas To Make No Bake Cookies - Serve Fast Yummy Desserts In from Just 10 Mins

Healthy Eating For Kids

Childhood obesity has become a serious health problem in the U.S. The problems associated with obesity can lead to even more serious health problems later in life.
However, there are things parents can do to teach healthy eating habits to their children when they are young so that they can maintain a healthy weight as a child and as an adult and also learn healthy eating habits for life.
It is always a good idea to eat a diet that is low in fat. One good way to do this is to eat dairy foods that are low fat or non-fat, eating skinless poultry, lean meats and low fat cereals and breads.
A diet that is rich in fruits and vegetable will also make sure that a child is receiving all the vitamins and nutrients that they need.
If a parent is unsure of how to eat a healthy diet, they should talk to their doctor or pediatrician and meet with a nutritionist to learn about healthy eating.
It makes sense to let children make their own food choices, but the key is to provide a wide variety of healthy food choices in your home for them to choose from.
Let them help with the shopping and teach them about healthy eating while in the grocery store and teach them to make good food choices.
Involve the children in the food preparation.
Teach them about proper portion sizes, and how to read the food labels on the different items.
Incorporate the food pyramid into your daily life.
Meals should be eaten as a family, at the table and away from the TV.
Everyone should eat slowly, and a meal should be a pleasant time that everyone can share their thoughts and make conversation.
Don't use food as a reward or as a punishment, because children should not associate food with either one.
Plan healthy snack times, and have tasty, healthy snacks available. Encourage children to drink water instead of juice or soda pop (both have sugar and sodas are worse than juice).
It is always good to allow them to have chips, cookies or candies as "sometimes foods" which are eaten in moderation.

___________________________

By Mike Herman

Sources:www.webmd.com
For More About Nutrition Ideas for kids and teens and Your Optimum Health Visit How's Your Nutrition and Your Child's Nutrition?

More about → Healthy Eating For Kids

Four Keys to a Healthier Diet

Diet is one of the easiest ways to lose weight and to keep it off. Not only is a proper diet a good way to lose weight but also it is a great way to get healthier. Most people make one of four problems in their diet. In my view the four most important things in your diet are:

• The mix of carbohydrates, protein and fats.
• The amount of water drank per day.
• The number of meals a day.
  

Micronutrients, especially vitamin and mineral supplements.
The correct mix of carbohydrates, protein and fat is, I believe 60% 20% 20% in calories. When compared to the regular north American diet you will find that this is a little higher in protein and a little lower in fat. Protein is an essential nutrient for the building of muscle and that is the reason that I raise this number a little. The greatest problem I believe in diets in north America is the high amount of fat that people take in. The best way to reduce fat is to stay away from any fried food including fries, fired chicken and bacon.
The next major way to improve your diet is to take in more water. Most of us never want to drink just a plain glass of water but if you look at the benefits you will probably get over the boring taste of water. Water is essential to your diet with almost 90% of your body made up of water. Also you will find that drinking at least eight glasses of water a day will make you have a lot more energy, better concentration and will also help you digest your food better.
The number of meals that you eat a day is very important if you want to lose weight. I know many people that eat six meals a day. Of course six meals a day should not be big meals but instead smaller meals that will sustain you and keep your energy up. Nearly always we eat three big meals many hours apart and these meals end up leaving us lethargic and sluggish. Do the math, if you are eating 2000 calories a day then the best meals will be about 350 calories. Buy a calorie counter book and you will find that this is actually quite a bit of food but not like a big meal that you are used to, you may need to adjust to that a bit but in the end it is a great way to eat I myself love it.
Vitamins are the last part of this plan and one that is quite controversial as you know. In my eyes I must take vitamins everyday. I personally take a multivitamin, a calcium pill and an Omega 3-6-9 pill every day. Do I need to take these multi-vitamins? I believe so but that is because I do not trust that I am getting all of the nutrients that I need from the food that I eat. Do you think that the bread made with refined flower, fruit picked a couple weeks ago in South America, or hormone stuffed steak are really full of the stuff that you really need.
You may have heard these clues to a healthy diet many times over the years but take them to heart. This could be a great way for you to become healthier just be rejigging your diet and drinking a little more water. Try this starting today and just for the next week and then come back here, see how you did and how much better you feel.

_________________________

By Bill Nadraszky
Bill Nadraszky is a Fitness Junkie and runs several websites. For more Diet information you can visit Free Diet news and articles. To find tips on health as well as fitness visit Free Fitness and health tips

More about → Four Keys to a Healthier Diet

Body Mass Index Chart Misleading

Remember when the body mass index chart first came out? People were running to calculators trying to find out if they are considered overweight and unhealthy. Many, especially athletes, were quickly shocked to find out they were labeled obese. I'm even talking about lean professional athletes who were the picture perfect image of strength, power, and health.
After calculating their body mass index (BMI), many were shocked to find out their calculated number indicated a detriment to their health. So how do you calculate this number anyway? First off, you can be lazy and go to consumer.gov/weightloss/bmi.htm, and have the computer tell you the answer. However, if you want to calculate it yourself simply multiply your weight in pounds by 703 then divide the square of your height in inches. It is that simple.
Now after using a body mass index calculator you get your big number. What does it mean? In most cases, not a heck of a lot. First of all, your BMI doesn't distinguish muscle from fat. You could have a body fat percentage of 8%, with a lot of added muscle, and the body mass index chart will say you are obese, and could be at risk for significant health issues. Now let's take the opposite. Suppose you have never exercised a day in your life and your body fat is 30%, but you weight less than the fit person with an 8% level of body fat. The BMI chart might suggest your weight is right where it should be, and you are at very little risk for health challenges.
This is where the BMI Chart is misleading. Recent studies have even shown a weak and inconsistent correlation between a high BMI and disease or early mortality.
How then can we get an accurate assessment of our link between weight, and disease? My recommendations are to incorporate a multiple assessment such as the following:
1. Body fat percentage should be calculated and considered.
2. Take measurements of you waist, hips, and height. Calculate your waist-to-hip ratio, divide the waist measurement by the hip measurement. Men should be under 0.9, and women should be under 0.8. A good guideline for men is to keep their waists well under 40 inches, and women under 35 inches. Your waist should be one half your height. Now these are rough estimates since many factors go into determining your risk level. For instance, how much exercise do you get? What type of foods do you consume?
However, If your numbers are not in the zone mentioned above, it is time to take action and start exercising and cutting back on calories.
Always consider your body fat percentage versus your lean muscle tissue. Keep the body fat as low as possible, preferably under 30% for both men and women.
Don't rely on the body mass index charts to dictate your chance for disease. Use the multiple approach I have outlined above. It is an intelligent approach for aiding your health and well-being.
*** Attention: Ezine Editors / Website Owners *** Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way.
Jim O'Connor - Exercise Physiologist / The Fitness Promoter
Copyright (c) - Wellness Word, LLC
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
1-866-935-5967
Jim O'Connor is a nationally known Exercise Physiologist, and health and fitness promoter. He spreads the fitness truth using video, audio, and text in his Wellness Word Newsletter. By reading this article you qualify, right now, to receive a FREE subscription to your very own Wellness Word health and fitness articles

_______________

By Jim O'Connor

More about → Body Mass Index Chart Misleading

Simple Steps To Good Nutrition

Though the importance of good nutrition has been elevated in recent years, a vast number of people continue to neglect the basic principles of a sound and healthy diet. What we eat and how much plays a great role in determining our longetivity and likelihood of developing life threatening illnesses such as cancer and heart disease. More importantly, this is one facet of the health equation that we are in control of and have the power to change for the better. Just being conscious of important facets of good nutrition are the first step toward a healthier and happier life.
Good nutrition can be broken down into several simple guidelines that most people neglect:
1. Eat a well balanced meal

2. Only eat during the normal times and avoid snacking

3. Take Vitamins and Minerals on a regular basis

4. Drink Water

5. Know what you are eating and make sure it is healthy

6. Monitor your weight and overall health and know that when these two are out of line you need to adjust things
WELL BALANCED MEAL
As we all know by now a well balanced meal consists of the four basic food groups consisting of: dairy products, meat/protein, fruits/vegetables and breads/cereals. Because of individual taste and propensities we often find that one of these is not to our liking. However, they are all essential and if one of the groups does not appeal to you because of taste or a medical condition (lactose intolerance etc.) then you must find another way to get the essential proteins and nutrients contained in that food group. Often it is simply a matter of doing a bit of researching and finding something that you like.
EAT AT THE PROPER TIMES
The first of these has been well known for some time now. Eating meals at the normal times of breakfast, lunch and dinner and avoiding snacks is by far the healthiest approach and leads to a much less likelihood of excess weight gain or unwanted calories. Eating when you are hungry easily turns into a habit and when this happens it is much harder to break than simply being disciplined in the first place. A caveat to this rule is that in some instances snacks are necessary and recommended. This is often found in glucose tolerance/intolerance illnesses such as hyper and hypoglycemia and diabetes mellitus. Check with your Doctor if you feel you may have one of these illnesses.
TAKE VITAMINS AND MINERALS
Vitamins and minerals play an important role in health care because even when following the guidelines of a balanced meal important minerals and vitamins are often left out. Therefore almost all of us will need dietary supplements of some kind. If you want to know exactly what you are deficient in then you should schedule a consultation with a dietician or Physician.
DRINK WATER
Just drinking several glasses of water daily can do wonders for our health and digestive system. Though many like to think other beverages are equivalent to water, this has been proven to be false. There are many views of how much water is recommended for the average person. Simple research and self-monitoring can help you find the right amount.
KNOW WHAT YOU EAT
Most people have acquired the habit of reading the ingredients of the foods they eat. If you have not then it is time to start. You need to know what additives are in your food and how it has been processed and grown if at all possible. Many additives are unhealthy and detrimental to good health. Inquire, ask questions and find out what is in the food you eat and how it affects your overall health. You owe it to yourself.
MONITOR HEALTH AND WEIGHT AND ADJUST ACCORDINGLY
The last step to healthy nutrition is to simply monitor yourself and determine if what you are doing is giving you the results that you want or not. If not then it is likely something needs adjusting. Be aware, that good nutrition is not enough by itself for a healthy life. We also need exercise and other facets of general healthcare that cannot be neglected. Nutrition is a very important part of the picture but don’t neglect other aspects of healthcare.

_____________________________________

By Ray Kelly
Ray Kelly is an Exercise Scientist with 15 years experience in the health and fitness industry. Sign up for his Free Exercise and Meal Planner at The Biggest Loser or http://www.free-online-health.com

More about → Simple Steps To Good Nutrition

Thinking as the Thin Think

When you lose a massive amount of weight after undergoing the Gastric Bypass Weight-Loss Surgery, it’s difficult to change our mindsets and how we incorporate our new lifestyle habits. As we slim down, it is important that we begin to “think as a thin person” or rather (let’s all practice this tongue-twister together) “thinking as the thin think.”
Why should we do this?
Because if we fail to do this, we can run the risk of easily falling into those unhealthy and bad habits that strolled us down the paths of obesity in the first place. No matter what stage along your weight-loss journey you are currently experiencing, sooner or later you will fall prey to those nasty life-long ugly companions (aka habits). They will devour your positive thoughts and urge you to glutinously consume all of the wrong things so you’ll succumb to your food bondage again. But DON’T DO IT! Put on your armor of THIN THINKING quickly to thwart all advances!
I recall as a young teenager, I knew many peers who, even at a young age, were obsessed with watching their weight, counting calories, worried about getting enough physical activity, and monitoring the snugness of their clothing. I thought this was very bizarre since I didn’t have any weight issues then. I could virtually eat anything and it would never show a pound on the scale. Of course, thinking back, I was a high-level physically active person, and so this is why weight-watching was not a critical factor in my life at the time. I didn’t need to think like a thin person.
However, when I gradually became very heavy (317 pounds), I realized that I got that way partially because I didn’t have the foundation of “thinking as the thin think.” And without that foundation to utilize, I missed great opportunities to change some of my bad habits. Take into consideration that morbid obesity is far deeper than just succumbing to unhealthy habits… morbid obesity has many facets to it; but for this writing, I want to focus on one element, and that is how we “think” we are.
When I explore the rationale of how thin people think, I discover some interesting behaviors. Thin people think about:
• Food portions
• How full they feel at each meal. They know when they can’t take another bite and they stop eating
• How snug their clothes are fitting
• How they look in the mirror
• How they appear to others
• Exercising or doing something outside that is fun rather than doing something sedentary
• Parking further away from the store entrance for extra walking
• Taking the stairs rather than the elevator or escalator
• Drinking water rather than soft drinks
• Using sugar substitutes, protein supplements, and religiously taking their vitamins
• Eating fruit rather than potato chips for a snack
• Maintaining a “low-burdensome” weight for any EMT squad in case of an emergency
OH, how the list of concerns in the minds of thin people goes on and on! I bet you are thinking of a few right now!
I have to laugh when I think of one of my high-school friends who asked me everyday after school lunch if I wanted to go outside with her and “freeze off my calories”….. REALLY! She believed that shivering caused the burning of calories; so no matter if it was five degrees outside during a snow storm, she would march outdoors for a full five minutes and SHIVER her calories away! CRAZY, huh? Well, each time I see her at my class reunions, she is STILL the same slim gal she was way back when….so maybe she knew a thing or two about shivering off calories! Today the scientists call it “fidgeting”, which has been proven to burn calories throughout the day. So when you tap that nervous foot, you are burning calories.
What we once viewed as odd obsessions by those who are thin, we should now view as having more value and importance, and we should incorporate some of their wisdom into our own daily lives so as we become slimmer and trimmer people, we will be thinking and acting like one too.
Thinking like a thin person everyday does not happen overnight. It is something that must be practiced continually.
Now of course, I would NEVER endorse the sad eating disorders that anorexic or bulimic people partake in, nor would I ever endorse or encourage starvation as some super-thin folks do to maintain that “waif” look. Such disorders are dangerous and have no part in thinking like a thin person! Such thinking and practices are warped and do not represent the norm.
They say that after the surgery, it takes the mind about three years to truly get used to the “new you.” And I can vouch for that, as I am over three years post-op now and at times will forget I have lost so much weight as I find myself still inadvertently wandering in the Plus Size department! The scale and the label in the clothes may say one thing outwardly; but inwardly our mind hasn’t totally been convinced we are thin.
Make some commitments today to begin changing your mindset. Observe the good practices of thin people and find a place in your life for those same good practices. Little by little you will become a thin person, both inside and out!

____________________________________

By Meloney Hall
Meloney Hall successfully lost 170 pounds in 19 months after a gastric bypass bariatric weight-loss surgery. She is dedicated to helping others achieve their goals along their weight-loss journey. Visit her website at http://www.rnyachievegoals.com for more information on the RNY procedure and how it can cure morbid obesity.

More about → Thinking as the Thin Think

Sugar Cravings and "Carbohydrate Addiction"

Sugar cravings can be caused by the high rises and rapid drops in your blood sugar which occur when you eat any refined carbohydrates, not just sugar. Refined carbohydrates are the foods made with any of the sugars and starches that have been extracted or removed from their whole-plant sources.
Try eliminating all flour products (bread, pasta, bakery products) and other refined grains (white rice, tortillas or other refined corn products) and cereals made with refined grains. Eat whole grains at breakfast, lunch and dinner and for snacks when you're hungry. Whole grains provide the nutrients you need and keep you full and satisfied for a long time, without sharp rises and drops in blood sugar.
Popular diet authors made many people believe that they are "addicted" to carbohydrates, but use of the term "addiction" should be reserved for destructive chemical dependence on substances which are toxic to your body. Addictions can only be cured by total avoidance of the substance involved. Carbohydrates are certainly not toxic; they are the most readily-available food source of energy and no one should try to avoid them completely. In nature, carbohydrates are ALWAYS packaged with vitamins, minerals, fiber and thousands of phytochemicals which our bodies use to stay healthy and fight diseases. These wonderful packages are called fruits, vegetables, whole grains and beans. Humans cause problems when they take these wonderful foods and strip them of their nutrients and fiber.
If you are trying to lose weight or control diabetes, avoid refined carbohydrates such as white flour, white rice and milled corn; added sugars of all types; and juices that have had the fiber removed. Eat PLENTY of whole fruits, vegetables, whole grains, beans and other seeds: carbohydrates as nature intended you to eat them.

___________________________________

By Gabe Mirkin, M.D.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.drmirkin.com/

More about → Sugar Cravings and "Carbohydrate Addiction"