All posts by Walter Parker

Four ways to keep your diet healthy

A healthy diet has a lot of benefits, and many people aren’t aware of risk their body takes every time they eat junk food. However, healthy food can help you lose some weight and have more energy. Your mood will be improved, and you may reduce the risks of many harmful diseases.

But, despite all these benefits, why is it so hard to switch to a healthy lifestyle? If you want to change your life and turn it for the best, then we have a couple of tips that can assist you in making this transition.

Be real about your expectations

Eating a nutritious diet can have a lot of benefits, including potential weight loss. However, you need to be realistic about your expectations. For instance, if you pressure yourself about losing the weight quickly, then your plan can backfire.

Based on numerous studies, obese people who were trying to lose a lot of weight, drop out of this program within 12 months. If you fall into this group, then you have set up some real and achievable goals. They will keep you motivated and lead you to even a more significant weight reduction.

Think about things that motivate you

Remember that you are making a healthy choice and only this fact should be enough to help you stay on the course. You should make a list of specific reasons why you want to get healthier. Every time you hit the wall, keep the list with you. It will help you stay on the right path.

We often get tempted to indulge in unhealthy behaviors, but when you remember the things that motivate you, it will be easier to handle the new lifestyle.

Keep unhealthy food away

It is very challenging to eat healthy food if you are surrounded by junk food and sweets. If other family members keep their junk food around you, ask them to keep it hidden, preferably on the countertops.

Have you heard about the saying, out of sight, out of mind? Well, you should apply the same rule on your diet. Having the various food displayed around the home will only distract you from your goal. Unhealthy food is linked to obesity and many harmful diseases, so you better pay attention to your diet, if you want to avoid health issues.

Buy groceries that are nutritious, and that will follow your diet plan.

Avoid “all or nothing” approach

The major roadblock to achieving a healthy diet is black and white thinking. One of the examples is when you have a couple of unhealthy appetizers at a party, and you think that your diet is ruined for the day. A lot of people keep eating unhealthy food, thinking tomorrow is another day.

But, instead of deciding that you have ruined your day, put the past behind you and switch to healthy food again. In this case, you will feel full and satisfied, instead of frustrated, angry and disappointed.

Three tips for healthy grocery shopping

Proper nutrition is followed by the smart choices you make. Every time you to go to a grocery store, think about the groceries that will keep your body moving, filling it with energy and positive thought. Coking a healthy meal shouldn’t be difficult if you have the right ingredients in your kitchen.

However, not many of us have the time to go through the ingredients and label, figuring out which items are the healthiest and the best buy. Grocery shopping can be a tedious task, simply because we have too many options. But, with a little guidance, the healthy choices you make, are just one step away from you.

Plan ahead

The entire process starts even before you hit the grocery store. You should plan meals for the week and then go shopping. In this case, make a shopping list and stick to it. It will take you a couple of minutes, but it will save you a lot of time, running back to the store.

If you want to save some money, then you should use coupons. Check the weekly adds and use sales food into your diet and meal planning. Another fundamental rule to remember, don’t ho sopping while you are hungry. Keep in mind that an empty belly leads to an impulsive purchase.

Save money while shopping

Being convenient will save you a lot of money, especially if you pack lunch and try to control portions. One single serving with an apple and carrot sticks will be enough to get you through the lunch. Of course, you should incorporate fruits and vegetables into your diet.

It might be an extra expense, but you need to make your family take another, healthy approach. But, before you go shopping, ask them about their demands and requirements, maybe they don’t like all the fruits and vegetable, they are willing to make some exceptions.

Prepare a supermarket list

You should carry a checklist for making healthier food choices, and it should contain the following things:

Produces – this is probably the first section you are going to hit, when entering a grocery store, so, you should spend the most time here. Select the rainbow of colorful fruits and vegetables. The colors are connected to various vitamins, minerals, and nutrients.

Bred, cereals and pasta – we all love eating processed food, but you should avoid this department. Instead of buying instant oatmeal, you should prepare a regular one. However, you can choose the processed foods that are made of whole grains.

Meat, fish, and poultry – the American Health Association advises two servings of the fish per week. The majority of experts also recommend the salmon because it’s available, affordable, not too fishy, and it’s an excellent source of omega-3 fatty acids.

Diary – dairy food can help you improve your bone structure, and build up calcium and vitamin D. You can choose between plenty of low-fat and non-fat options. On the other hand, if you prefer higher-fat cheeses, then keep your portions small.

Six secrets to cooking healthier

Are you looking for ways to change your life? Do you want to switch to a healthier lifestyle? If your eating habits are anything like those of most Americans, then you are looking for the most straightforward advice to prepare your food.

Anyone can tell you eat more vegetables, fruits, and whole grains. But, how can you incorporate all these ingredients into your diet? Many people don’t know how to prepare healthy meals, and it’s always easier to buy a processed one. However, if you are ready for a bit of guidance, then we are going to share a couple of tips with you.

Use good fats

Keep in mind that not all fats are bad. For instance, you can select the olive of grape seed oil. However, you should use them in moderation because they loaded with calories. Instead of frying with olive oil, you should use butter. Olive oil is also packed with omega-3 fatty acids, which are excellent for your health and the entire body.

Use unrefined grains

You should choose whole grains instead of refined ones. For instance, brown rice and bulgur have their bran intact and have more fiber, vitamin B, magnesium, and other nutrients.

Eat more fruits and vegetables

This is probably the most repeated sentence, but the truth is, people usually choose meat instead of fruits and vegetables. Our aim should be 4-13 servings of fruits and vegetables per day. You should select products in a variety of colors to get the most of antioxidants and vitamins.

People are often delusional when thinking that meat and dairy will give them more strength than fruits and vegetables. Meat is an excellent source of proteins, but it’s also a significant source of saturated fats. You can have meat in your diet, but fill your plate with whole grains and healthy vegetables.

Eat low-fat dairy

Dairy products such as milk sour cream and yogurt are an excellent source of calcium. However, if you replace whole-milk dairy products with the low-fat or non-fat, then you will eliminate the saturated fats from your diet.

Nowadays, you can choose from plenty of dairy products, and you can even select the products based on their fat percentage. In this case, you can find something that matches your needs.

Keep your portions reasonable

It doesn’t matter how food-savvy you are, or how much attention you pay to food selection, if you aren’t careful with the portions, then all your effort will be in wain.

We all would want a magic bullet for weight control, but everything comes down to calories. One of the easiest ways to control calorie intake is by eating healthy portions. Even though counting calories can be a tedious task, it is crucial for your well-being.

Use sweeteners cautiously

Any kind of sugar, whether it’s corn syrup, white or brown sugar, honey or maple syrup, add a lot of calories without providing any nutritive value. Of course, you can always prepare a healthy alternative to traditional sweets.

What to eat to stay healthy

What to eat to stay healthy

When it comes to staying in shape and being healthy, diet is the first thing that comes to mind. It is the most important factor that will determine your health condition throughout your entire life. To maintain good health, eating a balanced diet is of the utmost importance.

A balanced diet means eating a diet rich in legumes, nuts, whole grains, healthy fats, lean proteins, vegetables and fruits and lots and lots of it all. This sort of balanced diet provides you with everything your body needs.

There are important nutrients that are crucial to obtain optimal energy level required for your body to function normally and at full capacity. A good and nutritious diet is not only important because of energy levels but it is also crucial to your internal organs and a strong immune system. Your body is one huge organism that acts like an engine. It has organs as its parts and it needs fuel to work.

Every organ needs its fuel to function and when you put them all together you get energy. So, as healthy your organs are, so is your body and a healthy body maintains a strong immune system and good physical shape that ensures a good and happy life.

With this in mind, it is safe to say that healthy eating will protect you from all sorts of the most common and chronic diseases such as obesity, diabetes, stroke and heart disease. Being obese is a risk that you simply should not take. Obesity causes numerous diseases so by eating healthy you are doing all you can to fight it.


Fruit and vegetables

Many people commonly think that fresh fruits and vegetables taste gross and that they are only good when processed or cooked and mixed with other foods. Well, this is wrong in so many ways. You don’t need to eat a kilo of it nor it is required that you every meal contain both. Increased fresh food intake is good for your body in so many ways that you can’t even start to imagine.

Fruits and vegetables provide antioxidant compounds and a plethora of other vital nutrients that are crucial for your health. It is the minerals, vitamins and fiber all found in fresh foods that keep you healthy and far away from chronic diseases like cancer. Eating fruits and vegetables every day can only be good for you and you will see the doctor much less if you do. Two to three servings of fruit and three to five servings of vegetables will do just fine for you.

Fruit and vegetables

You can also cook them but it is recommended that you take them fresh if possible because that is the only way how you can use to the maximum their precious nutrients that are so important for your health. Many people avoid fresh food but once you get used to eating such foods, you will not even notice the difference anymore. Start eating healthy.

How healthy fats, legumes, grains and nuts keep you healthy

When it comes to healthy fats and omega 3 fatty acids, the best source of protein, we can’t but mention fish and seafood, the richest sources of all mentioned without any doubt what so ever. Seafood and fish are rich in protein but they have something else that your body needs to remain healthy. Omega-3 fatty acids are also known as healthy fats and they are immensely important for your health.

Eating seafood and fish is the most recommendable thing if you want to maintain a healthy and nutritious diet. These foods are the best substitutes to replace poultry and meat in your diet. Healthy acids are also paramount for the health of your internal organs but particularly the brain. They help to protect it against the plethora of various diseases such as cancer and inflammatory processes.

Eating seafood

There are two types of healthy fats that are the most important for your body and those are DHA and EPA. Both types are found in oysters, tuna, shellfish, trout and salmon. These foods contain high quantities of healthy fats and are more than good for your health.

These fats are found in other types of foods as well. Vegetable oils like canola or olive oil are rich in healthy fats but nuts, flaxseed and avocado also contain high quantities of healthy fatty acids. Still, like with red meats, too much of it will do no good to your health. A moderate intake is a key to staying healthy.


Whole grains against obesity

Besides being rich in protein, legumes, grains and nuts are also rich in unsaturated fats and other substances that will do only good to your health. Eating lots of such food as a meat substitute would be a good choice but that doesn’t mean that you have to give up on meat completely. It rather means that you have to find a balance and not eat both foods in large quantities each day. Moderate your diet and food intake in a way that does good to your body. If you eat meat three times a weak, eat other foods the rest of the weak.

The fact is that you need all these foods because of their ingredients. Eating only one without the other is going nowhere actually. For example, nuts are proven to be a good way how you can fight to prevent diabetes or coronary heart disease. Their unique composition makes them a good and useful way how you can prevent any of those diseases from occurring. The same goes for legumes and grains.

Their unique compositions make them just perfect for decreasing risks of heart disease. These types of foods are also rich in soluble fiber, a type of fiber that is capable of decreasing risks of heart disease. One more good thing about whole grains is that they reduce the risks of obesity which is a cause of many diseases. Legumes, grains and nuts keep you healthy.

Protein- rich diet

Healthy diet – Protein maintains your body in shape

Your body requires energy to function and that energy comes from your everyday diet. If you eat foods that don’t give your body what it needs it will run low on energy which will result in illness, inability and eventually, in the worst case scenario, death. When you get ill, your body gets attacked by various radicals and bacteria or viruses and other diseases. In such occasions, your body needs something to repair itself. That is where we introduce protein. In order for your body to create new cells and repair itself so it can maintain normal functions, it requires protein.

Unsalted nuts

Foods rich in protein are unsalted nuts, eggs, poultry, fish and soy foods. It is also recommendable to consume as much food that is low in fat as possible. Such foods would be dairy foods, rich in calcium and an excellent source of protein. Calcium is good for your body in so many ways but its biggest contribution to our health is it improves bone health and maintains the health of your bone marrow. This is of incredible importance to your immune system and overall body function in general.


Good and bad side of protein-rich diet

Foods rich in protein are also very rich in zinc, magnesium, vitamin E and B and various important minerals. All of these are necessary to rebuild your muscle, skin and bone structure and keep your health in shape. With all this in mind, one can safely assume that a key to staying healthy is to increase the intake of protein in your diet. A diet rich in protein is good for your body without any doubt about it but, it has its bad side. Like with a coin, it has two sides, one side of such diet is all aforementioned.

The other side is quite different. Too much protein in the diet will do exactly the opposite of what it usually does. It will pose a threat to your health. Such diet will strain the kidneys and raise cholesterol levels. It can also cause numerous diseases like heart disease and stroke, even some types of diabetes and cancer. The key to eating healthy is to regulate what you eat and how much you eat it. That means that foods rich in protein should give you the maximum of the third of your necessary calories.

If you can control your protein diet, you will get the best of it for sure. So keep it under control and pay attention that between 10 and 35% of your daily calories come from protein diet. Not less not more. People tend to exaggerate with their foods, especially red meats. Red meat is also rich in protein but that absolutely doesn’t mean that you have to eat it three times a day because of it. Not at all but if you limit it to two to three times a weak, now, that is much better and more useful to you.