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Friday, July 08, 2011

5 Foods that Keep You Thin

Take a look around any book store, and you'll find dozens of diet books lining the shelves. Despite their bright and cheerful covers, with their positive, upbeat claims, many of them are filled with information that promotes all the wrong messages.


"The word 'diet' is negative and implies people can go on and off them," said Jane Korsberg, a senior instructor in the department of nutrition at Case Western Reserve University in Cleveland.

Korsberg is one nutritionist who thinks it would be better to re-think the whole concept of dieting.

"'Diet foods' are confusing to many people," she explained. "What diet is the 'diet food' geared for? Is it low-calorie, low-fat, low-sodium, low-sugar, gluten-free, et cetera?"

Besides, many of the foods that specifically target dieters seem to rarely satisfy. Take those 100-calorie snack packs, for example, made to help people control calories. Those often don't even work, Korsberg says. After all, few people actually stop at only one pack.

You don't need fancy plans or complicated point systems to be thin. All you need to do is make smart food choices, watch your portion sizes and stay active.

"Learning to eat properly for a lifetime is more beneficial," Korsberg said. "The emphasis should be on choosing healthful foods every day and changing lifestyles for the better."

So instead of sticking to diet fare, fill up on nutritious, wholesome foods. And if you need some recommendations, you can start with these five options, which are among the many delicious foods that make a good addition to healthy eating while keeping you slender.


Apples

Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied.

And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though the fruit and the cookies contained the exact same amount of dietary fiber.

Although the reason behind this finding may be a mystery, there is something to be said for the findings. According to Alan Aragon, a nutritionist and author of "Girth Control: The Science of Fat Loss & Muscle Gain," crunchy foods in particular can trick a person into feeling fuller. The act of chewing may send satiety signals to your body, he says, making you think you've eaten more than you really have and keeping hunger at bay.


Almonds

If you're looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in "The American Journal of Clinical Nutrition" found that women who ate nuts at least two times a week were more successful at keeping weight off than those who didn't eat this food.

One particular favorite among some nutritionists is almonds, says Aragon. One ounce of this food contains only 167 calories, plus it packs roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel full. Furthermore, like apples, almonds are crunchy and require a lot of chewing, so they, too, can make you feel like you've eaten more than you actually did and keep you fuller longer.


Salmon

If you're uncertain about fish, there's no need to fear. Seafood can be part of a healthy diet. And there's some evidence that the fat in foods such as salmon can boost satiety levels, says Aragon. For example, a study published in the "International Journal of Obesity" found that when dieters ate salmon a few times a week, they lost about two more pounds than those who didn't include seafood in their meals.

And in spite of the mention of salmon's fat content, the food is relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is a good source of protein as well.


Eggs

There's no doubt that protein, like fiber, has impressive satiating powers. And while eggs seem to have a bad reputation in some circles, there can be no contesting their ability to help keep your weight in check.

Research has shown that eating eggs at breakfast can help you fight weight gain all day long. A study reported in 2008 in the "International Journal of Obesity" found that when dieters ate two eggs for breakfast for five days out of the week, they lost 65 percent more weight than dieters who consumed a bagel in the morning. Although protein is likely to fill you up whenever you eat it, some scientists suspect that having more in the morning can keep you feeling fuller all day long.


Tomatoes

It's true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated.

Plus, they're pretty self-regulating, says Aragon. You can't really overeat with nonstarchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing?

So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they're so tasty. And, besides, with that whole a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.

And that's at least half the secret, finding foods that are both healthy and tasty. The good thing is, they do exist. Over time, you'll discover what wholesome, filling foods you prefer, expanding your choices while shrinking your waistline.

By: Kristin McGrath
http://shine.yahoo.com/channel/health/5-foods-that-keep-you-thin-2507875/
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Thursday, July 07, 2011

Family Health: How to Help Your Children Stay Fit and Healthy

By Gina Michelle Francis

As a parent, we all know the importance of providing our children with the best possible start in life. But that isn't something that is confined to possessions; giving them a healthy lifestyle that encourages them to stay healthy is of much greater importance. But how is it done? These 10 steps should give you some pointers as to how you can do something productive about your family's health.

1. If you're children can't name more than three different vegetables, yet have a thorough knowledge of the menu of most takeaway restaurants, you need to make a change. There's nothing wrong with a takeaway once in a while, but keep it as an occasional treat and avoid it becoming a habit.

2. Ready meals aren't much better, so it's best to avoid them. Instead, find the time to prepare home-cooked, healthy meals for your family. Take it in turns with your partner, if possible. And if you don't yet have the culinary skills, why not take a cooking class or ask your relatives for tips and advice.

3. That may also require you to find new recipes to help your little ones stay healthy. There are many books, magazines, TV programmes and online portals that offer healthy family recipes for you to try. By introducing your family to new, healthy foods, you can expand their diet but ensure it doesn't just include fast food.

4. With each meal, why not introduce them to a new vegetable? Many people grow up being dismissive of certain foods without ever having tried them. By instilling a passion in your children for good food and encouraging them to try before deciding, they should grow up with a healthy outlook on what they eat.

5. These days, children can get borderline obsessed with computers and video games, but it can get in the way of more healthy pursuits, like playing football or riding bikes. By limiting the time your children are allowed to play on these technological wonders, you may be empowering them to be fit and healthy.

6. Whatever you do, when your children are young, don't put a TV in their room. Not only does it create anti-social behaviour, but like computers it could be having a negative impact on their health.

7. If you're guilty of living a lifestyle that's far from healthy, you could be setting a very bad example. As the most significant role model in your children's life, it's important that you don't walk in from work, put the TV on and sit down for the rest of the evening. Stay active and your children might just follow.

8. Take part in healthy activities together and it could lead to the whole family getting healthier. Why not take a bat and ball to the park or head to the local tennis courts together? Or, you could invest in bikes for the entire family and head to the local forestry to explore your surroundings.

9. Open up their world to new sports and hobbies and see if something takes their fancy. There are so many interesting pursuits, from popular options such as football and cricket to karate and ballet.

10. If they do find a new hobby or sport, make sure you encourage them but don't get pushy. It's important that your children make their own decisions and do it because they take pleasure from it.

Article Source: http://EzineArticles.com/6399229


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How to Kickstart Monday Morning in Your Internet Business


by Paul Barrs

Remember those days when we used to have to get up to go to work, and ever Monday morning following after a great weekend we'd struggle to pull that tired old body up from under the covers and into the office or the factory or wherever it was that someone else was paying you to be?

Are you still there (maybe)?

I remember those days and if I remember correctly I could accurately say "they sucked"! You know, it's been nearly 15 years since I've had to *do that* for someone else; it's what you would call "living the dream baby."

The thing is, whilst the problem may be different, for many of us Monday Mornings are still the same - we just don't start the week the way we want to.

So here's what I'm doing this Monday morning; from it, I hope that you will glean some ideas of you can connect better with your business (your "people") and build a better income for yourself.

I started the day off with some light exercise. I never get into it too heavy in the mornings simply because this old body ain't what it used to be - but I understand a fit body builds a fit mind. The better shape my body is in day by day the better shape my mind is in and the better decisions I can make, products I can create and so on. It's a great way to start every day.

Next I sit down in my "thinking chair" (my old comfy lounge recliner) and pull out a new copy of my custom weekly "to-do" list.

But now, sitting in my chair I review last weeks' checklist and see if anything needs to be carried over. Then slowly, between measured sips of my morning brew I start to design my action list for the coming 5 days.

At the top of my list is a place for "Consulting / Coaching Clients". I have special place for these people as I am working with them directly; I create action plans for them and they go and do. If I say I'm going to *do* something for them I sure as hell don't want to forget - so at the top of my action plan for consulting / coaching is **check follow up list **.

Here's the thing... I have a great client management program on my computer. It handles details on prospecting, follow ups, action plans record keeping and so on. But truth is, no matter how darn wonderful the program is, it doesn't do squat if I don't "turn it on" and open it up! First thing on my "list" each and every day is to OPEN my follow up action planner...

90% of all potential business that a business could earn is LOST because if you don't FOLLOW-UP!

... which then leads to seeking out new "potential" business prospects, or 'prospecting' as it's called in the sales business. Here's the thing, to be successful in the running of any business, you need to determine where your "bread and butter" comes from. This is the income that you generate that pays your bills, your wages, and your staff. It's the stuff that no matter what happens in the economy, you're still going to have to pay it if you want to "keep your doors open".

This is your bread and butter income.

For me, my bread and butter is local business. It's been that way for 8 years and I'm sure will continue to be that way for 8 or more years to come. Whilst I don't always "actively peruse" local business 'business', I ALWAYS keep my finger in the pot; which for me means each month I make contact with a couple of dozen local business people and offer them free advice on how to improve their websites. Many times, this comes back to me as a job and revenue earned.

Remember; right now I'm just writing my list. It's Monday morning and I'll spend and hour writing my list while planning the week to come in my mind.

Next up I'll look at how I can make new connections in the 'internet world'. This week I'll be looking to communicate with my JV partners. I don't have any particular promotions on, so my goal is to simple "connect" with some of them; nothing more. I'm just looking to build the friendships.

Next on my custom list is Communication. Now whilst it may seem similar to Connections, I see communication more as keeping in touch in a general way with "my people" - you, whoever you are reading this; with my affiliates, with my members. It's vitally important to any business to communicate with your people and hopefully have them communicate back with you. It's always a good idea to ASK.

For me, writing this right now (and posting it to my Website) is one of my communication tasks for the week. I want to publish at least 2 personal posts and share with you what's happening in my business.

The last two areas of my own custom list are Creation and Content.

These two can often go together but usually they will begin with the creation of a some product (be it a full seminar, a special report or brandible eBook), which is then followed by making content which is then published on one or more of my websites.

But all in all, everything works together. This week I will complete the creation of another special report. Once that is done, I will then communicate with my affiliates that a new brandable report is available for them to help them with promotions. If I wanted to (though I won't be this week), I could also create a mini-seminar or video series based on the content of the book and publish it to YouTube, or to my video blog...

... as a matter of fact, there's an idea... I was recently contact by a new JV partner who asked if I could create some content slides for him with which he would then create some custom videos for me in a joint venture share arrangement. I could EASILY create some slides based on the subject matter of the book I was talking about a moment ago -

Better go write that on to my list!

Then of course, once it's done I can then connect with my own JV partners and share the content with them. I could also communicate the message in another post....

Do you see how this works?

By the end of my first hour on Monday morning do you think I'm going to be suffering any "Monday Morning Blues"? Hell no! I'm pumped! I'm looking at my list and thinking, "OK, there's too much for me to do here, how much can I outsource?"

And the week begins.

You see, the thing is, the running of a successful business doesn't always involve "selling of product"; yes, you NEED a product to sell to generate income, but once that's up, the most important thing you can do is start communicating with people - talking to them - not trying to "sell" them.

What are you waiting for? Go to it!

Article Source: http://EzineArticles.com/6397959

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