How to Acquire Healthy Eating Habits & Actions to Become Lean

Posted on 27 November 2009 by Summer

Matt Taylor asked:




I like to people watch. How about you? There are many reason why someone would be people watching. But the reason I do it is to learn the habits and actions of folks that are in great shape and the folks that could do much better…

In short… it is way easier to copy the designs for a wheel than reinvent the wheel… isn’t that right?

Sure! So if you want to get good at something… you should find a mentor or observe someone that you admire and figure out how they do it. Like a business skill. Like a wealthy person. Like a popular person. I think you get my drift here.

And many times, when somebody finds out that I’m a fitness expert… they start peppering me with questions. And I don’t mind because it gives me an opportunity to reinforce my beliefs and a chance to learn what other people do that is counterproductive to getting a fit and lean body.

And most people, believe it or not is either obese or overweight. It is sad and it can be overcome.

Also, I’m not one of those guys who think I know it all and must tell everyone what they are doing wrong. It is sort of like someone telling ME something what I’m doing wrong and I didn’t even ask for their opinion.

So I won’t offer any advice unless someone ASKED me for it. This is the right way to do it without being an a-hole.

The last time I went on vacation at the Caribbean… I noticed that out of every 1000 folks from every walk of life, I saw only four or five guys or women that actually had what I would call a six pack abs.

This is incredible… we all want great looking, flat stomach! How come most of us has a belly that we are unsatisfied with?

One way is to observe if these folks have healthy eating habits by seeing what they get and eat at the grocery stores, gym, restaurants, at the office or even at a friend’s house.

And if you pay attention to what their body shape is like and whether or not they make healthy lifestyle choices…

You may notice that your office mate who complains that she cannot lose weight is the one most likely to eat free donuts and stuff that co-workers bring in and other bad food choices.

In fact, I remember once a long time ago, my girlfriend made a cheesecake that I brought in to share with my co-workers. It was a big cheesecake and was absolutely delicious! And throughout the day, I noticed the same guy kept coming back for another slice. And he was overweight.

My point is not to point out things that will make you feel bad, but to point out that the actions and choices you make (many times you may not be aware of it until someone points it out) DOES have an effect on your health and fitness.

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Healthy Holidays – Eating Healthy For the Holidays – 7 Easy Strategies For Healthy Holidays

Posted on 26 November 2009 by Summer

Dr. Anca Martalog N.D. asked:




Holidays are a time for tradition and family gatherings. And if everyone takes
the time to enjoy that, then the food is not as important.

There you are: sitting at the table, taking in all the sights and smells of the smorgasbord of delicious and enticing holiday foods lying before you. Turkey, ham, your aunt’s famous casserole, creamy mashed potatoes, fresh salads, and piping hot dinner rolls with melted butter… before your brain can even comprehend your countless choices, you see the dessert table, full of pies, tortes, cookies and cakes.

And before you even take your first helping of mashed potatoes, that little voice inside pipes up – ‘You’d better watch what you eat!’, ‘Might as well just put that piece of pie right on your hips.’, and ‘Well, there goes your diet!’ Then you feel bad, guilty about the thought of enjoying the wonderful food, made with love for loved ones. Fear not! There are ways to quiet that little voice – here are several:

1. First thing – control what you can control – eat a healthy breakfast (lots of fruit!) and a light lunch( preferably containing some protein), before the holiday meal. That will take the edge off so you won’t be starving when you get to the dinner table. The stomach usually secrets acid for digestion, therefore it’s not indicated to run on empty. Many people make the mistake of starving during the day until the dinner time, and then engulfing everything in site; too much food at once is a sure recipe for indigestion, not to mention the heavy combinations, that will drain your energy away from the more important fun times after dinner…

2. Eat slowly and savor each and every bite. Don’t put more than one spoonful in your mouth at any given time and set your fork/spoon down while you savor the flavors of the delicious foods you are tasting.

3. Chew each mouthful of food thoroughly and take in all the flavors and textures of the food you are eating.

4. Don’ t eat too much at one sitting. Yoga recommends eating two double handfuls of food( considering the size of the stomach), and leaving the stomach one third empty at the end of a meal. Stuffing yourself doesn’t allow room for mixing the food, and overloads the whole system.

5. Take time and socialize at the table.
Slowing down the eating pace will give you time to properly digest, and also get the fullness feeling to the brain when you get full. The satiety centre (situated in the part of the brain behind the ears) that controls your appetite needs time to process the information coming from the gut.

6. For optimal digestion, one should always observe food combining principles. This usually works in your everyday life, but falls by the side during the holidays…..

However, there are two loop-holes that allow you to enjoy the festive table while still staying true to these principles:

1. Have raw vegetables with your holiday dinner combinations; vegetables contain their own digestive enzymes, therefore helping you digest the mixed foods easier, without too much strain on the system.

2. Food combining principles also state that starches shouldn’t be largely combined with proteins.
During the holidays, when faced with making this combination, choose one as your main food while minimizing the other; for example, if the mashed potatoes and turkey look both appetizing, choose more turkey and less mashed potatoes at one sitting, or vice versa.

7. Have dessert on its own, away from the main meals; the sugar usually present in desert causes increased fermentation and even inflammation when combined with proteins. When you do have dessert, have a small piece, sit down and enjoy it and take extra enzymes.
The holidays are more than just the food – take in the company of those around you and share your experiences as well as your recipes. And don’t forget, no one gets out of balance from one holiday meal. It’s what you do the day after and the entire year that will make a difference.

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How to Eat Healthy With A Healthy Eating Plan

Posted on 05 November 2009 by Summer

Susanne Myers asked:




Including nutrient rich food in your diet is a simple change that is painless. A healthy eating plan does not have to be boring and tasteless. Creating a healthy end plan can provide delicious recipes that contribute to your long term health and beauty. Dietitians and nutritionists suggest that to enjoy optimal health, fruits and vegetables must become mainstays in a healthy eating plan.

To create a healthy eating plan, start at the fruit and vegetable section at your favorite grocery store. Pick up a few recipes at the store or scour magazines for new ways to prepare familiar items. You will soon discover that a healthy eating plan is not expensive and not time consuming. A good healthy meal contains a vegetable, some protein and a carbohydrate. Finding easy recipes based on a healthy eating plan is as easy as clicking your mouse.

Eating healthy is an important part of your life. Taking the necessary steps to incorporate nutrient rich foods in your diet improves every facet of your life. You will feel better, look good and your skin and hair will take on a radiance that only comes from good health.

You will be pleased with yourself when you discover that a nutrient dense meal takes less than 30-minutes to prepare. when you see the smiles on the faces of your guest or your family, you will know that you have started the family on a healthy journey toward longevity and freedom from illness.

Besides tasting fantastic, healthy eating will provide you and your loved ones with more energy and protection against disease. By introducing fruits and vegetables into the diet, there is a reversal of the national trend toward obesity and diabetes. The antioxidants found in fruits and vegetables include a class of vitamins, minerals and enzymes that help the body eliminate toxins that may contribute to aging and chronic conditions like cancer, heart disease and Alzheimer’s.

Make a conscious decision to add more fruits and vegetables to your diets. By going back to basics using natural healing aids available in foods, we provide our bodies with the nutrients that can insulate us against the ravages of time and the environment.

Researchers links eating plenty of fruits and vegetables with a reduced risk for heart disease. These fruits and vegetables protect the heart because they contain heart healthy vitamins and minerals. There are certain minerals like Potassium found in fruits that help the kidneys excrete excess sodium. This secretion of sodium contributes to a healthy blood pressure.

Then there is dietary fiber that helps with glucose control. Improved glucose control reduces the risk for diabetes. Fruits and vegetables are almost super foods in that there is something in the foods that protect our bodies from certain diseases. So , get out the broiler, put up the deep fryer. Spend some time in the fruit and vegetable section of the grocery store. There are some delectably healthy benefits available in this section.

Loading up your grocery cart with fruits and vegetables can add up to huge gains in your health. You can almost eat an unlimited amount of these foods as they are very low in calories and rich in fiber, vitamins, minerals and disease fighting phytonutrients.

You can start on the road to healthy eating and a healthy life today.

Healthy eating can be very rewarding, so start your journey to better health today.

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