The Best Diet Of All - The Balanced Diet

The Balanced Diet

A healthiest diet of all is one that is balanced. This means eating the right amount of food for how active the you are, and eating a range of food from the five main food groups.

Including:

• carbohydrates, which contain lots of energy and nutrients and are found in starchy foods, such as bread, pasta and potatoes.

• protein, which helps the body to grow and repair itself, is found in meat, fish, beans and eggs

• fruit and vegetables

• milk and dairy foods

• foods that contain fat and sugar

Carbohydrates should make up about one-third of the daily diet as should fruit and vegetables. The rest of the diet may be split between protein and milk and dairy. Only a small amount of what is eaten every day should come from foods that are high in fat and sugar. 

Eating well is an important part of maintaining good health. Here's some practical tips how to cover the basics of healthy eating to help you make healthier choices:

TUCK INTO THE VEGGIES

Fruit and vegetables must be eaten, at least five portions of different types daily.

STARCHED 

Include some starchy foods in your meals as these provide energy.

HELLO LITTLE FISHY 

Include two portions of oily fish every week such as mackerel or sardines.

FAT ALERT

Avoid the sugars and fats, these are often found in snacks and processed foods.

SALT OVERLOAD

Salt should avoided as an condiment as it is naturally in most foods.

GET UP AND GET MOVING

Undertake active pursuits to achieve a healthy weight.

KEEP IT WATERED

Drink plenty of water, about six to eight glasses every day.

BREKKI IS A MUST 

breakfast should always be eaten as this provides the start-up energy for the day.

Remember what you put inside reflects on the outside,  food is our forgotten medicine.

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Diets in Fashion 2013 - The Morning banana diet

The Morning Banana Diet

This diet developed as a group-developed diet program, and there are many

theories about why it has proven to be effective to many. Physicians who have

tried the diet, or who have been consulted in connection with the books,

magazine articles, and television reports about the diet, have also offered their

theories. 

As the diet enters the Western dietary mainstream, various theories

have been put forth by researchers, and (of course) banana promoters.

The Morning Banana diet was developed by Hitoshi Watanabe, who studied

preventive medicine in Tokyo, and his pharmacist wife, Sumiko. The diet has

since gained popularity by word of mouth, web sites, TV shows, magazine

articles, and a book written by the Watanabes.

The diet plan is, in its essence, is a very simple plan. For breakfast, one has only bananas and room-temperature water. Then, one can eat whatever one likes for lunch, dinner, and snacks, so long as one does not eat after 8 p.m.

There are some minor restrictions:

• no ice cream

• no dairy products

• no alcohol

• no dessert after dinner

• the only beverage you may have with meals is room-temperature water

• only one sweet snack is allowed during the afternoon

You will note that in this philosophy the number of calories is not controlled so

although it may help with digestion it may well lead to weight increase. This

diet swept through Japan as the latest dietary fad – I think that says it all.

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The Diets in Fashion in 2013 - Part 3 - The Paleolithic Diet

The Paleolithic Diet or Caveman Diet

The basic principles of this 'cave man diet' are so simple.  

This diet insists that one should only eat foods that were available to our Paleolithic ancestors. All major dietary components are covered- (i.e. vitamins, fats, protein, fats, carbohydrates, antioxidants and phytosterols etc). This is for the simple reason that it is the only diet that is coded for in our genes - it contains only those foods that were "on the table" during our long evolution, and discards those which were not. 

The diet includes meat, fish, shellfish, eggs, low-starch vegetables, root vegetables, herbs, spices and some fruit and nuts. It should be noted, however, that our Paleolithic ancestors did not pollute the water supplies or add chemicals to naturally growing foodstuffs.

The theory is that our early ancestors limited themselves to this diet because that was what their bodies (and therefore our bodies) had evolved to need. This is of course not entirely true. The main reason that Paleolithic man limited himself (apparently) to the above food types was not that their bodies had evolved to need only a limited diet, but that there was nothing else available. 

Foods to AVOID on this diet:

Grains- including bread, pasta, noodles

· Beans- including string beans, kidney beans, lentils, peanuts, 

   snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

Foods to EAT on this diet:

· Meat, chicken and fish

· Fruit

· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)

· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

· Berries- strawberries, blueberries, raspberries etc.

 Try to increase your intake of:

· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes

It will take some time for your body to adjust to the changes you may experience on this diet. There is a huge surge in your vitamin intake. There is 

a huge decrease in your toxin intake. So take it easy whilst your body adjusts, but int he long term you could feel healthier.

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The Diets in Fashion in 2013 - Part 2 - The Fasting Diet

The Fasting Diet

The premiss of the fasting diet is to fast for short periods of time, such as 2 days of the week and then eat a healthy balanced diet for the other 5 days. I myself have tried fasting and it certainly work for me, I lost 5lbs and felt I had much more energy the days following.

Though it may not be the most practical diet, fasting can help the body to lose weight and to detox. How fasting is used for weight loss varies by diet. Some fasting diets involve drinking nothing but water or eating only raw foods for a period of one or more days, while others restrict food on alternate days. The fasting diet getting the headlines lately is the 5:2 approach as described above, so 5 days normal diet 2 days fasting - allowing yourself 500 calories on a fast day, for a women and 600 for a guy. When you fast, your body is forced to dip into energy stores to get the fuel it needs to keep going, so you will lose weight.

As you fast, your body will adjust by reducing your appetite, so you will initially feel less hungry. But once you have stopped fasting, your appetite hormones will kick back into gear and you may actually feel hungrier so the key is too eat one healthy balanced meal on fast days such as a lentil and squash salad and a glass of milk.

Fasting as a detox process.

Your body is naturally designed to remove toxins through the skin (by sweating), liver, colon, and kidneys. Although with today's environment and chemical, fat based diet our bodies are overloaded with toxins. Toxins from sugary drinks and processed food make out livers and kidneys work to the max but by fasting it gives our body a break from the digestion process and forces it into the healing and detox process. Clearing our bodies of toxins and giving us more energy and want for life.

Fasting For a longer life

Studies of fasting in both rodents and humans have indicated a connection between calorie restriction and length of lifespan. It is thought that by fasting and allowing the body to heal rather than process and digest, it can delay the onset of age related diseases such as stoke, cancer and heart disease.

Fasting is certainly the pop star of the diet world just now and information is widely available about the pros and cons of the diet. Check out the Michael Mosley documentary on BBC at www.thefastdiet.co.uk

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The Diets in Fashion in 2013 - Part 1 - The Alkaline Diet

The Alkaline Diet

Almost all foods that we eat, after being digested, absorbed and metabolised,

release either an acid or an alkaline base (bicarbonate) into blood. Grains, fish, meat, poultry, shellfish, cheese, milk, and salt, all produce acid, so the introduction, and dramatic rise in our consumption, of these foods has meant thatthe typical Western diet has became more acid-producing. 

Our blood is, normally, slightly alkaline, with a normal pH level of between

7.35 and 7.45. The theory behind the alkaline diet is that our diet should reflect

this pH level and be slightly alkaline. The proponents of

alkaline diets believe that a diet high in acid-producing foods disrupts this

balance and promotes the loss of essential minerals such as potassium,

magnesium, calcium, and sodium, as the body tries to restore equilibrium. This

imbalance is thought to make people prone to illness.

Some practicing nutritionists recommend the alkaline diet if the patient has the following symptoms;

• lack of energy

• excessive mucus production

• nasal congestion

• frequent colds and influenza

• anxiety, nervousness, irritability

• ovarian cysts, polycystic ovaries, benign breast cysts

• headaches

The theory of the alkaline diet is that eating certain foods can help maintain the body's ideal pH balance to improve overall health.  The alkaline diet is mostly vegetarian. In addition to fresh vegetables and some fresh fruits, alkaline-promoting foods include soy products and some nuts, grains, and legumes. eating a diet rich in vegetables, as with an alkaline diet, can raise urine pH and lower the risk for kidney stones, colon cancer and other disease.

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5 Super Foods that will keep you super healthy

Hey Thrivers - How many of these wonderful super foods do you include in your diet to stay healthy.

Alfalfa sprouts - one cup of alfalfa sprouts has less than 10 calories, is virtually fat-free, and contains phytochemicals called saponins, which may protect against cancer and help lower cholesterol.

 Enjoy their fresh, earthy crunch in salads or sandwiches, or atop a lean turkey or veggie burger.

Chard - a leafy green vegetable often used in Mediterranean cooking. Again, these super greens contain large amounts of fibre, vitamins (including A, C and K), minerals and protein. Several animal studies have demonstrated that chard helps regulate blood sugar levels and may therefore be of benefit to those suffering from diabetes.

Wheatgrass and barleygrass – these tender, young super greens are high in protein (wheatgrass contains over 20% protein) and packed with digestive enzymes that help boost our immunity and delay the signs of aging. And those with wheat or grain allergies usually find that they can safely enjoy wheat and barley grass without a reaction. According to nutritionist, Gillian McKeith, barley grass offers more protein than a sirloin steak, five times the amount of iron as broccoli, seven times more vitamin C than orange juice and 11 times more calcium than milk.

Broccoli – another widely available super green that can be used in a variety of raw or cooked dishes. Broccoli contains vitamins A, C and K, folate, dietary fibre, manganese and potassium as well as a number of phytonutrients, plant oestrogens and carotenoids, which are all incredibly beneficial for your health.

Cranberres - are red little acidic berries that are rich in Vitamin C and believed to have excellent infection fighting properties. They contain phytochemicals known as condensed tannins, which are powerful antioxidents. As well as the obvious use to treat fungal infections in the urinary tract they also are thought to ward of mouth ulcers and gum problems too.

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3 Great Tips to detox your Kidneys

In order to detox your body, you need to focus on detoxing your kidneys.

Your kidneys need to be healthy and working to maximum efficiency to detox your body of any harmful toxins ingested in food or from chemicals in the environment.

So how can you take care of your kidneys? 

1. Head for the fruit aisle.  

Eat natural, organic, healthy fruit and veg. Fresh fruits and vegetables are key, in addition to low-sodium foods. Try  a healthy papaya and melon smoothie with a great big chunk of ginger. Or start your day with a hot water and lemon detox drink. This will kick start your metabolism and get the kidneys working early on in the day.

2. Make it fresh - kick the salt.

Avoid deli meats and store bought soups, which are laden with salt. Salt will dehydrate the cells of the body and cause the kidneys to have to work harder to eliminate toxins.

3. Drink enough water.

This clears the mind, refreshes the body and helps flush any toxins out of the body.

It's  key to drink fresh filtered water slowly throughout the day, try to aim for at least 6-8 glasses daily.

4. Avoid high phosphorus foods.

Weakened kidneys may struggle to remove phosphorus from the blood. High blood phosphorus levels in turn can lead to calcium loss. Eating fewer phosphorous-high foods, such as the following, may be helpful:

• Dairy products such as cheese, milk, puddings, and yogurt
• Legumes such as kidney beans, lentils, and split peas
• Nuts and peanut butter
• Beer, cocoa, and cola soft drinks

5. Give your body some help - add a supplement.

Most often, B complex and vitamin C are recommended, along with calcium and vitamin D3. Iron tablets are sometimes desirable, but only if your health care provider has suggested it.

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The soft drink trap and the addiction of the sugar rush!

It amazes me daily how much of a convenience trap most people are living in..
I sat in my car on Sunday, whilst waiting for someone and watched people going about the shopping habits in a well known store!! 5 out of the seven people I seen come through the checkouts had either cans or bottles of the 'red stuff' in their trolleys!

After the decision today in America to continue to allow vast quantities of the sugary drinks to still be sold, even though it has been proven that they contain no nutrition value at all, it really makes me question what the motive is when it comes to our health and well being...


http://www.nytimes.com/2013/03/12/nyregion/judge-invalidates-bloombergs-soda-ban.html?_r=0


It made me think back to a report I read recently about the danger of overloading on soft carbonated drinks"

"A New Zealand woman's 2.2 gallon a day Coca-Cola habit was a major factor in her death, a coroner found Tuesday, urging the soft drink giant to put health warnings on its caffeinated products.

Natasha Harris, a 30-year-old mother of eight from Invercargill in southern New Zealand, drank huge amounts of the fizzy beverage for years before her death in February 2010, coroner David Crerar found".

Stay clear of anything that gives you a sugar rush, and you'll be doing your body a favour.

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Health Washing' terms used on food labels

'Health washing' used on food labels 

 Food label terms that are used  too loosely...

The claims made on food labels these days are nothing but confusing.  From Organic, to natural and healthy to low fat, they all claim to help us in someway live a fuller and healthier, happier life.  But how much of this labelling system is backed with integrity and honesty? A public service educational tool has been created by EnviroMedia Marketing that allows readers to submit food labels and then rate them on whether they are believable or whether they are, what I like to call, 'health washing'.

Here's some of the labelling terms that I'd like to banish to the 'advertising bullshit room' and some advice how to not be sucked in to these terms...

Natural: The word that has no nutritional or legal definition yet appears on millions of packages, including sugar-laden sodas. Ignore it.

Made With: Food products can advertise they are “made with” liquid from the fountain of youth, even if fountain of youth juice makes up less than one percent of the final product. Ignore “made with” unless you are willing to read the entire ingredients label to make sure it’s not also “made with” tons of sugar and unpronounceable chemicals.

Whole Grains: Unless “whole grains” is preceded by 100 percent, watch out. Tiny traces of grains may have prompted the claim, and it’s especially tricky when paired with the other banished phrase, “made with.”

Light: Consumers must decide if 24 grams of sugar in a yogurt container is really “light.” Don’t let advertisers hypnotise you with this word. Read the nutrition information, read the nutrition information, read the nutrition information.

Watch for these terms when you are shopping and don't be sucked into the marketing techniques of big brands, the healthiest food for you and your family is good healthy fruit and veg.

Check out the index of terms here

Leanwashing Index

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Here comes the sun - The power of Vitamin D3

Here comes the sun…

Everything on this wonderful planet of ours needs sunlight, we need it for growth and for happiness. The challenge most of us have in our Western, technological based lives is that our daily working routine means we spend most of the day in-doors, meaning we miss out on all of the amazing bright rays of sunlight that hit our planet.

Sunlight delivers so many benefits to our bodies, remember how happy and relaxed you felt after a holiday in the sun, or how wonderfully calm you feel when lying in a park in the Summer. Sunshine warms and reinvigorates every cell in our body, and our bodies need it to make Vitamin D to allow for absorption of calcium and phosphorus to maintain health bones and a healthy immune system. The vitamin acts like a hormone, once activated by the kidneys it travels in the bloodstream to the gut carrying the message - get calcium!

So, Sunny days not only lift the spirit, they provide us with a real physiological benefit.

To maintain optimum health we really need to get outside in the sunshine for at least 10-15 minutes a day and feel the power of the sun on our skin.

Heavy D, Slimmer You

Numerous studies have shown vitamin D's crucial role in maintaining a healthy body weight, so as the moment of truth with your bathing suit inches closer, you might be cursing your sweet tooth for the belly bulge you can't seem to shed but it may well be what you're not eating that's actually responsible.
By fueling your body with the D-rich nutrients it needs to get out of a fat-storage state and into a fat-burning one, you could potentially speed weight loss by up to 70 percent.

Vitamin D3 is a very unique micro-nutrient that may have an affect on maintaining a healthy weight. It acts as a hormone that could play a sweeping role in the proper regulation of several body processes including regulating the immune system and also controlling our metabolism.

It has also been discovered that receptors in your brain need vitamin D3 to keep hunger and cravings in check as well as to pump up those serotonin levels, which will elevate your mood. (Good thing, since dieting often comes with a heaping side of crankiness.)
Our bodies can only produce Vitamin D3 if we are exposed to sunlight or by taking a supplement. If you’re mostly working and relaxing in doors you may need to take a supplement of Vitamin D3 to keep your serotonin levels up and help prevent depression.

Vitamin D rich foods

A far more satisfying way to up your Vitamin D level is to get more of the vitamin from your diet. We can absorb Vitamin D from some food types, including Shitake and Button mushrooms, Mackerel and most oily fish including Salmon. Apart from fabulous oily fish, you should also include shrimps and seashells in your diet and to keep your levels topped up consider taking a supplement of fish oil, specifically cod liver oil or a Vitamin D3 supplement daily.

To boost your happiness and health, book yourself a holiday in the sun to start with, stick to using the sun screen though as that plays a vital part in protecting our skin from the damaging uvb-a rays that can cause cancer and think about taking a vitamin D3 supplement to keep strong, happy and healthy and when everyone around is suffering the sniffles you'll be smiling.

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