Nutrition

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Healthy Drinks for Kids

Kids’ drinks work best if they up kids’ energy levels during those times when they feel lethargic or worn out. However, because regular energy drinks contain stimulants we have to be very careful what we allow our kids to take. Some ingredients like caffeine, sugar, amino acids, and sweeteners are a necessary part of the energy drinks and are even healthy in small doses. Nevertheless one has to be very careful to stick to safe limits for kids. There are many soft drinks in the market today that can be safely used by kids for physical and mental stimulation. Three of the best and healthiest with safe ingredients are as described below.

Amazing Grass Kidz Superfood

This is an all-natural Drink Powder with a chocolate flavor. The powder contains easily soluble nutrients from organic wheat grass and a variety of fruits and veggies. While kids will normally frown at the thought of being served fruits and vegetables, this tasty drink will encourage them to get their daily intake of necessary nutrients. A single glass of the healthy drink provides an equivalent of three full fruit and vegetable servings. The wheat grass in the drink is grown organically and provides kids with much needed vitamins, minerals, amino acids, enzymes, and chlorophyll. These are very important natural nutritional supplements especially for growing bodies and additionally they contain curative properties. The good news to parents whose kids suffer from coelic disease or are gluten-sensitive is that this drink contains no gluten. It also contains very little sugar and no caffeine. It is a vegan drink that supports the body’s optimal alkalinity and boosts the immune system. The powdered drink comes in 15 count packets for easier serving.

Amazing Grass Kidz Superfood

Amazing Grass Green Superfoods

Another Amazing Grass product, this is a drink powder for kids and adults alike. It is composed of 80% organic ingredients with very little preservatives. The 240g (8.5 Ounces) jar contains 30 healthy servings or portions with each serving containing the equivalent of three full fruit and vegetable servings. The energy boost received from this product has been so successful that it is fast gaining popularity with coaches, athletes, and body-builders. While it was at first hailed as a choice health drink for kids, it is also recommended for adults in search of a cleaner and healthier dietary supplement. This is especially so for those in professions that requires pro-longed physical activity. The health drink is delicious and is a natural detoxifier that boosts one’s immune system. The enzymes and probiotics contained within also help in digestion and the absorption of crucial nutrients.

Amazing Grass Green Superfoods

Yoo Hoo Chocolate Flavored Drink

The infamous Major League Baseball icon, Yogi Berra, is one of the popular faces associated with this health drink which was widely hailed as the “Drink of the Champions”. Kids all over the US and the rest of the world have counted Yoo Hoo as one of their favorite drinks. Yoo Hoo chocolate has a truly refreshing taste with a rich chocolaty flavor. Apart from the renowned chocolate flavor, you can also get it in strawberry, double fudge, or lite chocolate. Nevertheless, there has been some criticism on the ingredients. The most recurrent is that most parents think the drink is made up of milk which has been flavored to make it easier to serve to kids. In contrast, the ingredients contain no liquid milk and only have a few milk by-products such as sodium caseinate, non-fat dry milk, and whey. The good news is that the drink contains zero caffeine and has less than 1% fat. The 8 oz bottle contains 2 servings which makes it ideal for kids to carry with them to school.
Yoo Hoo Chocolate Flavored Drink

Nowadays, kids are spoilt for choice when it comes to health drinks available in the market. However, parents need to be extra vigilant to ensure they only stick to drinks that contain healthy ingredients. Some health conditions can be avoided by choosing your kids’ drinks wisely and this will greatly help their natural growth and development. Additionally, parents should regulate how much commercial drinks the kid consumes per day and ensure that no such drinks are taken within three hours of bedtime.

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Gluten Free Diet

The gluten-free diet is given to people who have been diagnosed of the celiac disease and gluten allergy. The idea of avoiding gluten and gluten containing food might sound easy but it is not. This is because almost all of the products in the market these days contain gluten like pasta and wheat food products like bread and pizza dough. You might think that getting into a gluten-free diet is simple but there are a lot of things you should know about it.

What to Avoid

Following a gluten-free diet means you have to avoid food that has rye, wheat, or barley. This is because these grains have the type of gluten that is bad for you. The wheat bread that you see at the supermarket contains this type of gluten. It is the thing component that makes it everyone’s favorite. It gives the bread the texture that one won’t get from the regular white bread.

Pasta based dishes also have this type of gluten. Pasta noodles have high concentration of gluten to keep them from disintegrating. Glutens also serve as thickeners in soup. This makes it possible to use less cream and other pricier ingredients. Beer and other liquor also have gluten since they are made by fermenting grains. Barley is the most commonly used grain but sometimes wheat, rye, and maize are also used in brewing.

Here are more foods that contain gluten:

  • Cookies
  • Cakes
  • Donuts
  • Bagels
  • Muffins
  • Scones
  • Pastries
  • Cereals
  • Bulgur
  • Spelt
  • Kamut
  • Casseroles
  • Sausage
  • Soy Sauce
  • Ice Cream
  • Salad dressings
  • Sauces and condiments
  • Yogurt and milk products

Other Names for Gluten

Make sure to check the label of your grocery-bought food products. Anything that has “natural flavor” listed on its ingredients is sure to have gluten. Gluten is usually disguised under different names. Getting rid of food that contains the above list is piece of cake (although it is pretty heartbreaking to know I’ll never be able to eat pizza again). The real challenger here is to have eyes that are keen enough to spot the disguised gluten. Your favorite canned soup that has starch in it might contain gluten. The candy that your little sister loves so much may have “natural flavors” also known as gluten. It seems like gluten is everywhere we look. We need to be smart enough and not miss a trick.

Here are the other aliases of gluten. Make sure you check food labels from now on:

  • Wheat germ extract
  • Farina
  • Malt
  • Triticum
  • Triticale
  • Couscous
  • Vegetable protein
  • Modified Starch
  • Natural flavoring
  • Artifical Flavoring
  • Hydrolyzed Vegetable Protein
  • Caramel color
  • Dextrin
  • Maltodextrin

Non-Disclosure of Gluten Content

Due to the fact that the gluten-free diet is somewhat complicated gluten-free foods were once only available at health food stores. Since the growing population has become more and more aware of the benefits of the gluten-free diet it has become so popular that every neighborhood grocery store has a whole aisle different kinds of gluten-free food products intended for gluten-free food products.

It can be very tricky finding out which of these products actually are free of gluten. The fact that the United States Food and Drug Administration does not insist upon manufacturers to disclose the gluten content on their food labels mans you have to check the ingredients of each product you buy from the supermarket.

The good thing is a lot of manufacturers voluntarily label their products as gluten-free since they know that a lot of people are now following the gluten-free diet. This will make your grocery shopping easier and quicker. In addition, one more good news is that there are independent organizations that are devoted to providing certification programs to foods that are gluten-free. The three organizations that are doing this heroic deed are:

  • Gluten Intolerance Group’s Gluten Free Certification Organization GFCO)
  • Celiac Sprue Association (CSA)
  • The National Foundation for Celiac Awareness (NFCA)

Starting a Gluten-Free Diet

Reading all these stuff about gluten, gluten-free certification, and gluten pseudo names, it does feel like starting a gluten-free diet might need some sort of super powers. Here are a few steps to get you started:

  1. List the food products that contain gluten. Many gluten intolerance groups and celiac disease websites have comprehensive bulletin dedicated to this.
  2. Make sure to read food labels. Although manufacturers are not required to disclose the presence of gluten in their products, they are required to do so if wheat is one of their ingredients. If you find something that is labeled “gluten free” in its packaging but has wheat listed on its ingredients, you already know the label is just a marketing concept.
  3. Eat only real food. Most processed foods contain gluten. It might be hard to keep away from them since almost every food product around us today are processed. The trick here is to stick to fruits, vegetables, fresh meat, brown rice, and quinoa.
  4. If there are foods that you really can’t live without but may contain gluten, search for a recipe that uses ingredients that don’t have gluten. There are many websites that are dedicated to gluten-free diet. You will surely find a recipe you will like. Maybe you will stumble upon smart cooking tips too.
  5. Go to online forums, online communities, and support groups. The Celiac Sprue Association and The Gluten Intolerance Group will gladly offer their support to anyone who needs it.
  6. Consult a nutritionist. He or she will be the most knowledgeable person you can turn to when it comes to the gluten-free diet. This step will not only make sure you are able to avoid gluten but will also make it possible to stick to the diet but still get enough fiber and important nutrients that your body needs.
  7. Find a good restaurant that caters to people who are into the gluten-free diet. There will be times that you will feel too lazy to cook. Knowing where to go for gluten-free meals will help you stick to your diet.

You will eventually get used to this diet but at first you will need to become a smart shopper and a gluten detective. You might make mistakes along the way but don’t worry. Everyone who is trying out something new rarely does it perfectly the first time.

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There is no perfect time to make good changes in a woman’s diet than when she is expectant. Expectant moms need to eat right not only for her but also for the baby she is carrying inside her. Healthy foods for everyone are also good foods for pregnant women but there are certain nutrients that she needs for her baby to be as healthy as possible. Here are the best foods to eat when pregnant:

Low-Fat Dairy

Calcium rich foods are one of the healthy foods for pregnant women. Calcium is necessary to keep the pregnant woman’s bones strong. It is also needed for the baby to develop his young bones. We all know that milk is the primary source of calcium but if you don’t like to drink milk there are other great sources of calcium. Some of these foods are string cheese, yogurt, spinach, and calcium-fortified orange juice. Not only do you need to take in as much calcium as possible but you also need Vitamin D which can help with better calcium absorption.

Lean Beef

Pregnant women are very much prone to anemia. This is because their blood volume can reach up to 50 percent. This is the reason why they need a lot of iron. Lean beef is a good food for pregnant women because it is high in iron which is an important element of red blood cells. Iron also helps in building the baby’s little brain by making the nerve connections strong. You can also get a lot of iron from other healthy foods for pregnant women to eat such as dark leafy vegetables, tofu, dried fruits, clams and oysters, turkey, beef or chicken liver, salmon, tuna, and broccoli. To increase your iron absorption, you can eat foods that have a high content of Vitamin C such as tomatoes, strawberries, kiwi, citrus fruits, and red bell peppers.

Popcorn

Popcorn is not only fun to munch on while you are having a movie marathon. It is also a healthy food for pregnant women. It contains fiber which aids in relieving constipation. It is also starchy which is why it is good in alleviating your nausea. To add variety to your diet eat up different kinds of whole grains such as brown rice, whole corn, oats, what, barley, and quinoa. These foods are not only high in fiber but are also good sources of minerals such as Vitamin B and Iron.

Fruits and Vegetables

Your doctor may restrict yourself to pineapple and unripe papaya as they contain certain chemicals that can cause miscarriage. Otherwise, make your diet colorful by eating all kinds of green, yellow, orange and red fruits. These are healthy foods for pregnant women because they are abundant in phytochemicals that help protect you from diseases and keep your body functioning properly. These are also converted to Vitamin A which is essential in the development of the baby’s body organs like the bones, eyes, and skin. In contrast to the benefits of Vitamin A present in the above-mentioned foods, there are “performed” Vitamin A which can be found in some medicines and food supplements that can increase the risk of birth defects.

Lentils

Folic acids are needed to protect the baby against birth defects involving the brain, the spine, and the spinal cord. One example of this disorder is the spina bifida where a part of the spinal cord is exposed.  In order to make sure you have a healthy baby, you should eat lentils which are high in folic acid. It is best to prevent this neural tube defects at the early stage of pregnancy therefore you should eat cereals, pasta, brown rice, and bread which are rich in folic acid. Other foods with folic acid content are dark leafy vegetables such as asparagus and beans.

Protein Rich Foods

Protein plays a vital role in the growth of the human body. It should be a part of everyone’s diets especially those of pregnant women. Fish is a good food for pregnant women because it is high in protein. Other foods also high in protein are lean meat, eggs, low-fat dairy products, nuts, quinoa, and beans. Other than being great sources of amino acids, they are also good at keeping our blood sugar stable. Eating these foods during breakfasts will keep as full longer so we do not need to eat snacks in between meals. Here is a list of Top 10 Protein Rich Foods for you.

Flaxseeds

Foods that are high in omega-3 essential fatty acids especially those that have DHA or docosahexaenoic acid are healthy foods for pregnant women to eat. They are important in the development of the baby’s vital organs like the brain and the eyes which are composed of DHA. They also help in the digestion of Vitamins A and E. The next time you prepare a salad, drizzle it with flaxseed oil or season your cereal, yogurt, or soup with ground flaxseeds. Also add salmon, avocados, and walnuts to your diet but limit your daily total intake to 30 percent of your daily calories.

See Also: Benefits of Fermented Cod Liver Oil

Water

Being pregnant means you are prone to dehydration which may cause early labor. It is therefore necessary to have as much water intake as possible. Make sure to take with you a water bottle wherever you go. The recommended daily water intake is 8 glasses. It can help you and the tiny baby in your belly to grow and circulate the vitamins and minerals throughout your body. Drinking enough water everyday also helps your body flush out toxins. It also keeps you from getting overweight by curbing your hunger for junk foods and cookies. A water bottle is not the only source of water for your body. You can also get water from milk, soup, tea, decaffeinated coffee and fruit juices. Watermelon is 91% water so the next time you hit the grocery store, don’t forget to load your cart with some of this fruit.

What they say about pregnant women that expectant moms need to eat for two people is not true. In fact, if you are pregnant and have a healthy weight, you do not need to eat a lot more than 300 extra calories each day. This means you only have to add a cup of low-fat Greek yogurt one a day. Pregnant women should aim for 25 to 35 pounds. Anything more than that means you will have a baby that is too large while if you weigh less your baby might come out small.

Additional: As a pregnant woman you may feel curious about your fetus. To learn about your Fetal Development you can visit babycenter.com. They have both images and videos to answer almost all of your questions regarding to your coming baby. They also have a good engaging forum where you may ask whatever you want to know.

Featured Image Courtesy: Kit4na

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Healthy Breakfast

There is nothing that requires us to eat certain foods in breakfast. But today we live in an addiction-prone society. We are addicted to unhealthy foods for everyday snacks and sometimes we skip breakfasts with an effort of losing weight or because we’re busy with the morning rush. Sometimes it’s easier to use preserved and stale foods to avoid suffering pangs of hunger during the day. But it is recommended to start your day with a heavy healthy breakfast because it is the most important meal of the day. A healthy sandwich can be an ideal pick among other healthy foods which can be the best solution for your breakfast because they are easy to make quickly, there are many types and you can take them with you.

Most of us are upset about our waist line and we avoid proteins to lose some inches. But we normally end up with extra inches instead. Consuming fewer proteins is not healthy at all, because our bodies need enough proteins in conjunction with exercise to build more muscles than to lose our muscle mass as we age. Check out these 7 healthy breakfast ideas.

 1-Make a Healthy Sandwich

You can make many kinds of healthy sandwiches using eggs, chicken, fish, baked potatoes, vegetables, and mushrooms. Eggs and whole wheat bread make the healthiest sandwiches because they provide instant energy with more proteins and carbohydrates. A grilled meat or grilled fish with baked potatoes is also an excellent tasty meal for a healthy breakfast. Mushrooms have many healthy benefits. They have proteins which are essential for body building elements. You can also use vegetables because they have a lot of minerals, vitamins and other nutrients which can make a healthy sandwich. It is recommended to avoid mayonnaise or cheese with eggs and chicken because they are high in calories. This can no more be counted as a healthy sandwich.

2- Try Yogurt and Fruit

A yogurt and fruits can be good breakfast item especially to the calorie conscious people. They are quite healthy and refreshing. In a morning rush, you can have a yogurt that doesn’t even require a spoon; eat and go.

Yogurt and Fruit

3- A Breakfast Smoothie

While you may be busy, without enough time to sit down and make a healthy breakfast, you can take few minutes and make a healthy smoothie. The fresh fruits, greens, water and juice can provide essential nutrients to start your day.

4- Breakfast burritos

Well, if you want to spend more minutes, breakfast burritos can be the best for your family. Go for ham or eggs, sausage biscuits and other ingredients of your choice and make it ahead of time. You can use more ingredients to have a variety of nutrients and make a healthy breakfast.

5- Protein Shake

You can make your own home-made protein shake. All you need is a blender, common sense and imagination as you add your desired ingredients to have the taste you like best as long as you avoid using too many calories.

6- Spinach and Tomato Omelet

This is another healthy breakfast that provides both fiber and protein you need to start your day.

Spinach and Tomato Omelet

Photo Courtesy : this gal cooks

7- Pancakes

Pancakes are for sure tasty but what to add to make them healthy is the only question that must be answered. You need to lower their calorie without sacrificing any flavor. Do not choose the egg yolks because they have more fats and cholesterol. Choose white wheat to increase fiber and lower the calories count. You may not add sugar because one teaspoonful has 15 calories and it goes straight into the blood stream causing swings in blood sugar. Therefore by avoiding sugar you can have a more healthy breakfast.

Now, we must acknowledge that breakfast is the most important meal of the day and be aware of the benefits of having a healthy breakfast. It is like a priming pump that gives energy to your body for the long day’s activity. You need to establish the appropriate balance between proteins and fats every day because we need them too. For example, if you are a vegetarian, a healthy sandwich will give you the required proteins that you need for building muscle mass.

Unhealthy diets coupled with skipping breakfast have also been linked to obesity and many other health problems. Studies shows that the rise of technology is surprisingly one of the underlying causes where America is one of the most top 10 obese countries in the world. Here is a presentation you can check

                  Top 10 Obese Countries in the World from NewsTipsTricks

As much as technology is good, it should not simplify healthy breakfast and everything else you do. Be a better person and always compete with yourself against all addictions and pressures that restrict you from having a healthy breakfast.

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Two Ways

When should you worry about your decreased appetite? Appetite is not always blessing as increased appetite is a common problem of gaining weight and get obese. You should only worry when your Body Mass Index (BMI) is less than 18.50. When your BMI is less than 18.50, you are underweight.

Two Ways to Increase Your Appetite

Decreased appetite to food is not as common as you may think. Decreased appetite to food is a major reason of being underweight. Let’s discuss about two method of boosting your appetite.

Way 1:  Increase Appetite by Changing Your Bad Habits

1.  Be an early riser: You shouldn’t fast more than 8 to 10 hours. Fasting may lead to increased acidity on your stomach. Increased acidity may ultimately lead to decreased appetite. If you are a late riser, try to get rise early. Do some light exercise. It’ll increase your appetite especially to those who can’t have their breakfast in morning even if they are hungry. Some light examples may be Pull-ups, Push-up, Sit-ups, Squats etc. Take a short break and within few minutes you’ll feel hungry and a better appetite than the previous days.

Two Ways to Increase Your Appetite

2.  Don’t Skip Your Breakfast: Always take your breakfast as soon as you feel hungry. Don’t skip your breakfast; skipping breakfast is an unhealthy habit that must avoid for the people who don’t have appetite.

 3.  Do some exercise: Doing some light exercise can really help to stimulate your appetite.Our body is designed to crave more energy from food after burning calories, so exercise make always feel hungrier than before. If you are underweight you shouldn’t take vigorous exercise because even if you will feel hungrier but ultimately you will burn more energy than you consume.

4.  Eat faster: Research has shown that when you eat too fast the brain can’t catch that you have eaten enough. Scientists say it takes approximately 20 minutes from the time you start eating for your brain to start sending out signals that it’s full.By eating faster, you can prevent your body to send satiety signal into your brain. So choose a food that takes little time and effort to eat and doesn’t take longer than 20 minutes.

5.  Avoid watching TV while eating: Many will say watching your favorite TV show while eating distracts you and make you have much food! This is wrong while you are particularly lack of appetite. Never watch TV while you are eating because it will delay your meal time and ultimately prevents you to take enough food for your body.

6. Drink less while eating: Drinking too much while taking your food increase satiety and decrease appetite to the food. You should drink as less as you can during meal time. However you should drink enough water a day. Drinking can help with digestion and ensure that there is not too much food in the stomach at any given time.

7. Avoid fiber rich food: Fiber rich food is considered as a healthy diet for normal persons. However they are not easily digestible and can be extremely filling. Fiber rich foods take longer for your body to process them than other types of food.For this reason people who are trying to eat less take fiber rich food.  You should take fiber rich foods only in moderation especially when trying to increase your appetite.

8. Avoid certain foods before taking the main mean: Frequent meal is good to build towards a healthy appetite but you should identify and avoid those foods, for example apple, that help promote a feeling of fullness.

Way 2: Increase Appetite with Appetite Stimulants

Appetite is a strong desire for food. It differs from hunger in that the hunger is an uncomfortable sensation caused by lack of food. Appetite is not always associated with hunger. You may have appetite even if you are not hunger, similarly you may not have appetite even if you are hunger.

Appetite Stimulants

Loss of appetite may lead to a type of malnutrition known as under-nutrition where food intake falls below a recommended daily allowance of calories. So if you have persistent loss of appetite you should see a physician. Your physician may prescribe you with one of the following drugs.

Mirtazapine: Loss of appetite may be a cause of depression. If you are diagnosed with depression the physician may treat you with drugs,for example mirtazapine,that regulate serotonin level in your brain and/or stomach. Mirtazapine is a very potent drug, so you must consult a physician before taking this drug. You may feel weakness and dizzy when you take this drug.

Cyproheptadine: Another widely used drug to treat loss of appetite is Cyproheptadine. It is an antihistaminic drug that you usually take to relieve the symptoms of common colds, nasal allergies, and pruritis. You may feel weakness and dizzy when you take this drug. Consult your doctor before taking this drug.

Prokinetic Agents: Occasionally you may feel full stomach even if it’s your next meal time. Prokinetic agents such as metoclopramide, domperidone etc help you empty the food in your stomach and hence improve your appetite to food.You should see a doctor or pharmacist and ask if you need a prokinetic agent to treat your condition.

Megestrol acetate: It is a derivative of female sex hormone progestin. This drug is used in patients who have loss their appetite due to life threatening illness such as AIDS. You should consult a physician before taking this drug.

Vitamin/Mineral supplements

Certain B vitamins such as, B12 and Folic acid are also used to increase appetite. You can take themes tablet or through injections which your doctor can prescribe. It is recommended that you take 1 cc. of each, two times a week.

Zinc is a very widely used mineral that can be taken either in tablet form in adult or as syrup in children to increase their appetite. Zinc is also believed to stimulate testosterone production. Some foods which contain high levels of zinc include: oysters, chicken, beef shank, pork chops, wheat bran, cashew nuts and pumpkin seeds.

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The basic behind losing or gaining weight is very simple. If you want to lose weight you have to take calories lower than your BMR (Basal Metabolic Rate). Similarly if you want to gain weight you will need to take much higher calories than your BMR. That’s the basic thing.

Determine Your BMR

Now, let’s learn what BMR is. The minimum level of energy required to exist is called the Basal Metabolic Rate (BMR). It is determined at rest in a comfortable room temperature and 12 to 14 hours after the last meal is consumed. It accounts for about 50 -70 % of daily energy expenditure in most sedentary individuals.

How many Calories Should Burn to Lose Weight

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years)
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

The BMR normally averages about 65 to 70 Calories per hour in an average 70 Kg man. So, the BMR for a 70 Kg man is about 1560 Calories per day.

Daily Calorie Needs

Since you don’t rest in bed all day, you’ll burn more calories than this. To estimate how many calories you burn during your daily activities, we’ll use the activity factors listed below.

• Sedentary(Little or no movement) Activity factor = 1.2
• Light activity (light exercise/sports 1-3 days/week) Activity factor = 1.4
• Moderate activity(moderate exercise/sports 3-5 days/week) Activity factor = 1.5
• Very activity: (hard exercise/sports 6-7 days a week) Activity factor = 1.7
• Extra Active:(very hard exercise/sports and 2x training) Activity factor = 1.9

Now, multiply your activity factor by your BMR. For the example, we’ll choose an activity factor of 1.5 (common for most people) and multiply that by 1560calories, giving us 2340 calories. This number is the amount of calories that you need to eat each day to maintain your weight steady. To lose weight, you need to eat less than this. So we have to determine how much less in the next step.

Determining how many calories you need to cut each day. The diet is the only source of calories you consume and the BMR plus exercise you do determine the rate you burn calories.

Consider these factors when doing your calculations

1. The type of diet you are eating. High-protein diets burn more calories, as protein takes more effort for your body to digest and metabolize. Read more about Top 10 Protein Rich Foods.

2. Lose water weight At the beginning you will lose water weight and in some cases you may also lose muscle in stead of fat. So the results in the first few weeks may be misleading.

3. Your individual metabolism.The equation that estimates your calorie needs is just that, an estimate, based on averages, and you are probably not average. Use the equation as a starting point, put them to the test, and adjust from there.

Traditionally, decrease your daily calorie intake 500-1000 calories from the total calorie needs in order to lose 1-2 pounds per week. This is because a 500-calorie daily deficit yields a 3500-calorie weekly deficit—which is the number of calories you need to lose one pound of fat.

The final step:

Put it to the test! At the end of two weeks, see how much weight you have lost. If you aren’t losing at a rate that makes you happy, you need to cut out more calories and do some more light exercise and put that new calorie level to the test for two weeks. Also avoid any poor diet that may delay the span of weight loss, try to consume healthy diets that have low calories, low fat.

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Healthy Snack

You are probably more than familiar running around doing chores and suddenly thinking that it is time to reach for a little snack to get some more energy. Unfortunately the snack selection we often choose to go with is full of chocolate bars and crisps, which in the long run aren’t going to do us any good.

So instead of snacking on unhealthy items here are some great healthier snack ideas that will also taste good.

Vegetable Crisps And Curry Dip

If you like crisps then you should opt for vegetable options instead of the potato ones from the shops.

There are a lot of vegetable options available in shops but these are often high in sugars and salts and if you really want to be healthier with your snacks make your own vegetable crisps instead.

This is something really simple to do and it will save you a lot of money as well.

And if you want to have something to dip in your new delicious crisps then try this simple curry dip recipe. All you need is plain low-fat Greek yoghurt and curry powder. Mix around two tablespoons of yoghurt to half teaspoon of curry powder and mix well.

Get A Healthy Snack Hamper

Protein is a really good snack option because it will release energy slowly into your body and will thus give you energy for lot longer. If you are a friend of meaty snacks then this is a great option.

Buy some quality ham or other thinly sliced meet and wrap it around small celery sticks. You can do them really quickly in the morning or just store the two separately in a lunch box and snack them when you get hungry. Works well with the above dip as well.

Dark Chocolate And Nuts

Get A Healthy Snack Hamper

Chocolate is amazingly good and there are luckily healthier chocolate options available to the usual chocolate bar. For instance, Fit Day website lists the great health benefits of dark chocolate and adding dark chocolate to your snack back is a good idea.

To make it even more delicious you can make your own chocolate and nut bars. Melt 30 grams of dark chocolate (70% cocoa) and mix together with four tablespoons of unsalted roasted nuts.

Scoop the mixture on top of waxed paper and refrigerate until it is set. Break into smaller pieces and enjoy.

Get A Healthy Snack Hamper

Get A Healthy Snack Hamper

There are so many great snacking hampers available in shops but a lot of them are filled with candy and chocolate. Luckily there is now much more healthier options becoming available on the internet and opting to treat yourself with one occasionally is a really good idea.

For instance, look for cheese or fruit hampers as these are tasty yet healthier options to go with. You can also build yourself your very own snack hamper to store for those days that you must snack from the above ideas.

If you keep your home free from unhealthy snacks you are sure to succeed and eating a chocolate bar once a week as a treat doesn’t seem that bad anymore.

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oyster-stew

Vitamin B12 is the most complex nutrient out there. It is also essential for many functions of the body, like the maintenance of blood cells and nerves. The slightest deficiency in B12 can result in fatigue and depression. If left unchecked, this vitamin deficiency can cause serious damage to the central nervous system.

You can get your daily dose of vitamin B12 through supplements or shots, but you can also absorb the nutrient by eating the right foods. The only foods that contain this vitamin come from animal sources, and seafood is especially abundant in B12. So try these recipes for a healthier you!

Oyster Stew

A hearty enough soup to be enjoyed as a main dish, great for the upcoming season!

Dice and sauté:

  • 1 slice bacon

To the bacon, add:

  • ¼ C butter

Once melted, add:

  • 1 stalk celery, diced
  • ½ medium onion, chopped
  • ½ crushed garlic clove

Stir over medium heat until the vegetables are tender, but not brown. The add:

  • Salt and pepper to taste
  • A dash of cayenne pepper
  • ½ tbsp. Wondra Flour
  • ¼ tsp. dried thyme

While still under low heat, steadily whisk this mixture until it takes the form of a rue. The, while still slowly whisking, carefully add in:

  • 4 oz. can clam juice
  • 1/8 C dry sherry

Whisk until smooth, and stir in:

  • ¾ C heavy cream
  • 6 oz. can evaporated milk

Bring the pot to a boil, then back down to a low heat, whisking for about five minutes or until the mixture thickens. Mix in:

  • 8 oz. shucked oysters, in juice
  • ½ tsp. Worcestershire sauce
  • ¼ C freshly chopped parsley

Continue cooking until the edges of the clams curl, indicating they are fully cooked.  Enjoy!

  Mediterranean Calamari

Mediterranean Calamari

A much healthier, yet just as tasty, alternative to the usually fried squid, that’s still great as an appetizer!

In a heated sauté pan, place

  • 4 tbsp. extra virgin olive oil
  • 4 tbsp. roasted garlic cloves
  • 4 C calamari

Sauté ingredients for one minutes, then add:

  • 4 tbsp. capers
  • 2 tsp. red pepper flakes
  • 2 tsp. cumin
  • 2 tsp. diced ancho chili
  • 4 chopped plum tomatoes

Once again, cook for a minute, then add:

  • 1 C white wine
  • 6 tbsp. lime juice

Stir and let mixture simmer for four minutes. Then, add:

  • 2 tbsp. chopped Italian parsley
  • 4 tbsp. unsalted butter
  • Salt and pepper to taste

Reduce the heat and let stand until the dish thickens. Serve with French bread.

 Creamy Pasta and Caviar

Creamy Pasta and Caviar

A delectable dish, fit for a five star restaurant…that you can make at home!

Cook and drain:

  • ½ lb pasta- your choice of spaghetti, linguine, or fettuccini

Then, in a skillet set to medium heat, melt:

  • 6 tbsp. unsalted butter

Then, add:

  • 6 finely chopped shallots

Mix and let cook for three minutes. Next, add in

  • 2 C whipping cream
  • ¼ C vodka

Bring mixture to a boil, stirring occasionally, for about eight minutes, or until sauce is thickened. Toss in the pasta and add salt and pepper to taste. On each plate, top the dish off with:

  • ¼ C chives
  • 2 oz. golden Whitefish Caviar

Let your taste buds guide your way to a healthier you. Enjoy!

See Also : Finding The Best Seafood In Florida

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Salmon Sushi

There are many different species of salmon in both the Atlantic and Pacific Ocean, but all salmon species make delicious and nutritious salmon sushi.

The Origin of Sushi Grade Salmon

Sushi grade salmon can be harvested yearly but the most bountiful harvest comes from the annual salmon run, which is a time when all salmon return from the ocean to migrate back to their stream of origin in order to spawn. The market is still active around the year because salmon is such a popular food in general, whether it’s cooked or used raw as it is with sushi.

Health Benefits of Salmon

Salmon is a very healthy fish in many ways, which is part of the reason it’s so sought after by people who take care of their diets. The fish itself is high in protein, omega-3 fatty acids and vitamin D, which are all essential to the human diet and can improve your physical well-being when consumed in healthy amounts. As many species of salmon are also classified as oily fish, that means that there is the potential for salmon to decrease dementia risks and have positive impacts on the cardiovascular system and health of whomever eats it.

Ways to Enjoy Salmon

This fish is also versatile in the ways it can be served, which means you won’t get bored with your salmon any time soon. Salmon can be deep fried, made into salmon cakes, crafted into sandwiches, added to salads, baked into pastas, or just cooked and served up with little more than a lemon wedge and some pepper. Raw salmon can be used for salmon sushi, which is a delectable treat that packs a The Health Benefits Of Salmon Sushiwhopping amount of vitamins and nutrients in every bite.

As a matter of fact, enjoying this fish raw might be one of the healthiest ways to consume your salmon. Since other methods of cooking can introduce multiple ingredients to the fish that could lower its health value, such as butter or salt, eating it raw is the best way to guarantee that your body can receive all of the nutrients possible. All salmon is healthy to some degree though even if it is baked or fried on a stove just because of the properties of the fish itself, though it is certainly for the better if you partake in it in its natural state.

Inspection and Safety of Salmon Sushi

Raw fish has also gotten flack lately for being unhealthy due to the waters that it swims in. However, fish that is considered sushi grade passes inspection in order to make it to your plate, which means that you can be sure you’re getting all of the benefits of a delicious piece of salmon sushi without having to worry about the quality of the meat.

Salmon is an excellent way to satisfy your stomach and boost your health at the same time, and when you enjoy raw salmon, your body will be thanking you for it as well. When this fish is served in its purest form with only a small amount of rice and the occasional piece of seaweed for accompaniments, salmon sushi is truly a nutritious and tasty snack that anyone can appreciate with both their health and their taste buds.

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Caesar Salad

Whether it’s a family dinner or you have an event, chicken schnitzel Caesar salad may just be the perfect addition for a memorable and delicious meal. The beauty of the chicken schnitzel Caesar salad is that it is not only easy to make, it also combines some very delicious ingredients, can be served as a complete meal, and has a high nutritional value. Additionally, it looks very beautiful on a plate and this is an especially important consideration when you are holding a beautiful function such as a wedding or a corporate event.

Nutrition

This meal is not only beautiful and delicious, it is also very nutritious. It covers all the main nutritional content you require, thus making it a complete meal for those keen on weight-watching. It is a low-carb meal with about 45g of carbohydrates per serving. It contains no carbohydrate sugars whatsoever, zero cholesterol, and zero sodium. Its protein content is about 36g per serving and a total fat content of 8g with only 2.5g being saturated fat. Each serving provides about 1675KJ of energy, enough to make you alert and active all day long without discomfort.

Taste

Even those on a diet will agree that you can stay healthy and get a tasty meal at the same time with the chicken schnitzel Caesar salad. This salad offers a delicious mixture of ingredients. The chicken and middle bacon appeals to almost any palate. You can use a good salad dressing such as the Caesar salad dressing and mayonnaise. The parmesan cheese adds some flavoring that provide a smooth taste to the salad.

Presentation

As mentioned above, this meal looks great on a plate. It is photogenic and appetizing. When you see it you cannot decide whether to rush and eat it or savor the moment and take pictures. The lettuce leaves’ green color provides a wonderfully aesthetic contrast to the bread, chicken, and bacon. I especially recommend serving it on a bright white plate for extra effect.

Preparation Difficulty

Despite the great looks this meal displays, it is a very simple meal to prepare. On a difficulty scale of 1 to 10, I would put it at a 3, where 1 is the easiest and 10 is the most difficult. If you have children, an 8-year old can learn to perfectly make this in two or three trials. Due to the use of ovens, I would not recommend teaching anyone below 6 years old the bread preparation part. It takes about 40 minutes to do the preparations and about 20 minutes to cook.

The chicken schnitzel Caesar salad is a healthy and delicious choice for a simple dinner or as an appetizer for a full course meal. It has become a favorite at Australian weddings due to its ease of preparation, great taste, and beautiful presentation. Though not a vegan or vegetarian salad, it has a healthy serving of vegetables which not only make it nutritionally superior to other chicken salads but also balances out the flavorings and makes it appetizing.