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10 Tips To Healthy Eating

1. Eat a variety of nutrient-rich foods. You need more than 40. different nutrients for good health, and no single food supplies them all.

2.Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don’t eat enough of these foods.

3.Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems.

4.Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy.

5.Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating.

6.Reduce, don’t eliminate certain foods. Most people eat for pleasure as well as nutrition.

7.Balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

8.Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days.

9.Make changes gradually. Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success.

10.Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream.

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Things that can keep freshman 15 away from you and that can help you lose fat

Nowadays, things are really getting tougher for students. This world is really getting more and more competitive and if you want to survive, you will have to develop some special skills. That’s exactly the reason why students travel to different places to acquire special skills or degrees, for instance. However, it is so common to see that student always find themselves in such circumstances that cause freshman 15.

There is no denying in the fact that college life can really become so busy that students can never find time to take care about their physique. That’s exactly where the freshman 15 comes into the picture. It’s very understandable if you become fat during your college days. However, if you are one of those persons who are aware of the threats proposed by freshman 15, then you must take some steps to stay away from it.

Always get enough sleep:
The importance of sleep can not be emphasized in a right way. It is the most crucial thing that will have direct effects on your health. Sleeping for enough hours is essential for everyone, but, it is momentous for college students. Many studies have claimed that if college students will take a sleep of about seven hours, they will stay fit and slimmer. On the other hand, sleeping for less than seven hours can increase weight. So, develop a perfect schedule to get enough sleep at night.

Maintain good eating habits:
There are lots of students who always skip breakfast and go with late night meals. It is imperative to mention that breakfast can really provide you the energy that is required to perform day to day tasks. So, it must never be skipped. Students who skip breakfast always find them in a problem of excessive weight. Breakfast can have a direct impact on metabolism, so, it should never be skipped. Similarly, always stay away from late night meals as calories can make you gain more weight.

Exercising:
There is nothing to emphasize the importance of exercising. Exercise can help you to stay active and it can strengthen your immune system along with metabolism. Of course if you are obese, exercise is the best solution for you as well. Students must always try to get indulged in some physical activities like swimming, running, walking, etc. Also, students can go for weight training as this is the best way to stay fit and fine.

Bad drinking habits:
To stay away from freshman 15, students must stay away from bad habits like drinking alcohol, soda etc. Drinking alcohol can really create bad effects on your weight as it injects empty calories in your body. Drinking 8 beers means that you are having 960 empty calories which is really undesirable. Similarly, soda can also be considered bad because of the presence of processed sugar. So, try to stay away from these things if you want to avoid freshman 15.

So, these are the basic things that students must keep in mind to avoid the phenomenon known as freshman 15. However, there are some other things as well that are to be considered by freshmen. For instance, eating in cafeteria should be done in a right way and all types of deserts should be avoided. Simply put, you must have a plan and you must eat and sleep according to that as this will not only bring discipline in your life, but, you will also be able to enjoy a better fitness. Don’t forget to try various weight loss programs if you really think you need it.   

Day Fruit Fast

It is a very simple and effective way to cleanse and de-toxify your body. Just eat fruits and drink fruit juice throughout the 3 days.

You will be suprised when your friends tell you how radiant you look.

During the “fruit fast”, you can eat different fruits at different times, although occasionaly mixed fruit with salad would also be permissible and more interesting.

Healing and cleansing with barley

High in fibre, barley is also a kidney cleanser. Better yet, regular intake of it helps prevent heart disease.

BARLEY water was always a regular drink when we were still living at home. Whenever we had to go for a medical exam that included a urine test, my mum would make us drink barley water a day before it to make sure we got a positive result! My mother was a wise woman. I later found out from an Australiannaturopath that barley is known to be a kidney cleanser, and he happily downed glasses of it at a meal we had in a coffee-shop here. Barley is good for your intestinal health too.

Try to eat the barley grains you find in your drink or sweet broth with fu chook (beancurd skin) and ginkgo nuts. It’s high in fibre which feeds the friendly bacteria in the colon andhelps speed up the transit of fecal matter in it. In this way it helps prevent haemorrhoids and colon cancer. The propionic acid and beta glucan from barley’s insoluble fibre also help lower cholesterol and prevent the formation of gallstones.

Eating barley regularly is a preventive step against heart disease as, besides the fibre content, it is also high in niacin, a B vitamin good for lowering cholesterol. Diabetics should eat more barley as the fibre will prevent blood sugar levels from rising too high. It also provides relief from constipation or diarrhoea for those suffering from Irritable Bowel Syndrome.

Barley is rich in selenium which prevents cancer and relieves symptoms of asthma and arthritis. It is a good source of manganese, copper and phosphorous. Malt sugar comes from sprouted barley which, when fermented, is an ingredient in beer and other alcoholic beverages.Barley, whose Latin name is hordeum vulgare, has been cultivated for more than 10,000 years.

Since ancient times, barley has been used for healing purposes and has been known to the Chinese, Egyptians, Greeks and Romans. Athletes in Greece and Rome in those days were known to eat barley bread to give them strength. Besides the usual things we do with barley, I enjoy having it in a western soup. The larger pearl barley is used and I love the sticky bite of it.

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