Slimming Healthy Low Fat Recipes

Eating more fat free foods should be the first the thing you do when you start a low calorie diet. Unfortunately many of our favourite foods contain high levels of fat, which make them a no no for anyone trying to lose weight. Some of my favourites that are off the menu are ice cream, cheese and pastries.

Healthy recipes need not be boring and tasteless. By using the right ingredients and the right cooking methods you can have a tasty and nutritious meal that is low in fat and low in calories. Reducing the amount of fat that you eat will help lower cholesterol and help those on calorie-controlled diets.

However it is essential to know that there are good and bad fats:

1. Omega-3 is an example of a good fat.

2. Omega-3 is a special type of fat that has enormous health benefits.

3. It has been found to protect against heart disease, reduce cholesterol and lower blood pressure.

4. Studies also support evidence of mental benefits including increased brain function.

How much do I need?

There is no government recommended daily intake, but for good health two portions of oily fish a week are suggested.

You can increase levels of omega-3 in your diet by eating oily fish such as Mackerel, Salmon, Trout and fresh Tuna.

Whatever you decide to cook think about what is the healthiest way to cook it. It is far better to boil, poach or steam your food rather than frying it. This will greatly reduce the amount of fat that you have in your food.

Think about the example of chips. Chips that are deep-fried contain 10 times the amount of fat compared to those that are cooked in the oven.

Share and Enjoy.

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Natural Cures For Bad Cholesterol That Can Achieve Amazing Cholesterol Levels And Heart Health

You know, we now live in a world, that is no longer satisfied or willing to put their health at further risk, by taking traditional prescription medications, and this is certainly true, when it comes to dealing with bad cholesterol. Natural cures for bad cholesterol are becoming more sought after, and more popular, as people have finally realised the importance of using natural means for looking after your health and your body.

Having high levels of bad cholesterol is dangerous, as it can potentially lead to you having a stroke, heart attack or worse, as plaque will build-up in your artery walls, causing clots to occur, which will eventually cut off the blood flow to your brain or heart.

But on the flip side, having high levels of good cholesterol is a great thing, as the good cholesterol works very hard to remove bad cholesterol from your artery walls, to prevent plaque from forming, thus preventing clots, and ultimately preventing you from having a stroke, heart attack or worse.

LDL is the bad cholesterol and HDL is the good one. Achieving the perfect ratio and balance between the two, is what will give you maximum protection against heart disease. Using natural cures for bad cholesterol and good cholesterol is your best option for successfully achieving this ratio and balance.

So, what are the natural cures for bad cholesterol? Well food is an excellent place to start, as the food you eat affects your cholesterol levels, and not always in a good way. Foods high in saturated fat, trans fat and cholesterol, should be restricted, as these kinds of foods will increase bad cholesterol, and can do so to dangerous levels.

Try eating more fruit, vegetables, whole grains, and fish, as these will not only lower bad cholesterol, but will raise good cholesterol too. Now not everyone likes fish, but Omega 3 has such a positive effect on cholesterol levels, that you really want to try to include it in your daily diet, so I would suggest taking a natural, good quality, fish oil supplement, to make sure you don't miss out.

Who would have thought that exercise would be considered one of the natural cures for bad cholesterol? Well, surprisingly enough, it is true. As little as 30 minutes of exercise each day, will lower LDL cholesterol and raise HDL cholesterol.

Taking a multi-pronged approach to managing your cholesterol, will maximize your chances of achieving optimal cholesterol levels and excellent heart health protection. And thankfully, out of all the natural cures for bad cholesterol out there, there is one that helps you achieve this, above all others.

What does this natural alternative actually do? Well it achieves the following:

Reduces the production of cholesterol by the liver
Reduces the intake of cholesterol in your diet
Reduces the absorption of cholesterol in your intestines
Increases bile acid secretion which converts cholesterol to bile acid, thus inhibiting absorption
Reduces the oxidation of bad cholesterol in the arteries
Emulsifies cholesterol to prevent it from hardening the arteries

You can only achieve all of the above through taking a quality, clinically proven, natural supplement. However, be aware that not all cholesterol supplements can achieve the above, or even a fraction of it. The reason being, it is the ingredients, and their quantities, that actually achieves the results.

Oh another thing to remember, natural cures for bad cholesterol have a major advantage over conventional prescription medications, because for one, they will never force your cholesterol levels to dangerously low levels, and secondly, they do not have any of the dangerous, and potentially lethal, side effects, that prescription drugs do.

If you are ready to try out the best of the best of natural cures for bad cholesterol, while achieving great good cholesterol levels at the same time, and maximum heart health protection, then visit my website today, where I share what I personally successfully used, and continue to use, for excellent cholesterol levels and fantastic heart health.

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Wonders Of the Mediterranean Diet

Nutritionists have been studying the Mediterranean diet as it seems to be one of the healthiest in the world. This way of eating it is often said to be very beneficial as it is low in saturated fats higher in monosaturated fats and dietary fiber. Interestingly enough, the Mediterranean diet is quite high in salt, as the users many high salt foods including olives, cheeses, and anchovies and capers.

One study found that Cretan men had exceptionally low death rates from heart disease despite moderate to high intake of fats in their diets. The Cretan diet is similar to other traditional Mediterranean diets and consists of bread, olive oil abundant fruit and vegetables, fish and a moderate amount of dairy foods and wine.

Based on the food patterns of Crete, the most common form of the Mediterranean diet encourages gay abundant plant foods, fresh fruit is the daily desert, olive oil as the main source of fats, dairy products for example cheese and yogurt, fish and poultry consumed in low to moderate amounts. The 0 to 4 eggs every week, red meats consumed in low amounts and wine consent and low to moderate amounts. The total fat and this diet works make up around 25 to 35% of calories with saturated fat at 8% or less of calories.

Olive oil is used a lot in the Mediterranean diet as it is nutritionists and contains olieic acid. Studies suggest that a higher proportion of monosaturated fats in the diet is linked to a reduction in coronary heart disease risk. There is also a lot of clinical data to show that the antioxidants in olive oil can provide additional heart health benefits such as positive cholesterol regulation and LDL cholesterol reduction and added exudes additional anti-inflammatory and anti-hypertensive effects in humans.

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Amazing Recipes to Lower Cholesterol Without Sacrificing Taste

Just because you have high cholesterol and your doctor recommends "more vegetables" and "more whole grains" doesn't mean you have to eat meals that taste like cardboard and have broccoli with every meal.

When you leave the doctor's office after being diagnosed with high cholesterol, don't be like a lot of people and see it as a purely negative force on your diet. You won't have to completely eliminate all your favorite foods and there are some great recipes to lower cholesterol out there. Here are a couple delicious and easy dishes you can make that are fairly cheap and taste great.

Raspberry and Spinach Salad

A simple yet delicious recipe to lower cholesterol is a light raspberry and spinach salad. You can use fresh spinach or a bag of spinach and it will still taste just fine. You can cut the raspberries and add in some grilled chicken slices to make it a bit more satisfying or as a full lunch on its own.

1 pint of raspberries
4 cups of spinach
1/4 cup of pine nuts (toss them in a frying pan until golden brown for a different taste)
1/2 cup of crumbled blue cheese
1 tablespoon of white vinegar
1 tablespoon of virgin olive oil

Authentic Fish Tacos

These not only help lower your LDL levels but give a nice boost to your HDL levels as well. Also, if you love real Mexican food, these are a special treat.

1 tomato, diced
1 teaspoon of olive oil
1/4 cup water or fat free chicken broth
1 pepper chopped how you like it (pablano for mild, jalapeno for hot)
A few pinches of cilantro (fresh is best)
1 onion
3/4 pound halibut or mahi mahi
1 clove of garlic finely sliced
1 package whole grain tortillas

Just grill everything but the fish first until slightly browned, then add the fish and cook covered until fish is done. Scoop into tortillas and enjoy.

These are just a couple recipes to lower cholesterol that are both delicious and interesting enough to keep you from being bored while keeping your levels low. You don't have to eat shredded wheat and a grapefruit every lunch break so mix things up and you will stick to your diet much better. The Internet is a great resource for recipes to lower cholesterol as well. Many of your favorite foods probably have a low cholesterol alternative that tastes great.

How to Lower Your Cholesterol Even Faster

There are a lot of natural cholesterol supplements on the market today that use ingredients such as beta sitosterol, policosanol and theaflavin. These ingredients have all been proven to lower your bad cholesterol without causing any side-effects. Using a high-quality cholesterol supplement in conjunction with eating a good diet can do wonders.

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Twinkie Diet - The Low Calorie Diet

Nutrition Professor loses 27 pounds in 10 weeks on the Twinkie diet. For variety he also munched on Doritos, Oreos, and Little Debbie Snacks.

Nutrition Professor, Mark Haub, at Kansas State University loses 27 pounds in 10 weeks on a Twinkie diet. This is not one of the new low-calorie diet plans released to the public. It was an experiment to show the importance of the low-calorie diet in losing weight.

I know this sounds like a supermarket tabloid headline but Twinkie diet is from a legitimate nutrition professor at an accredited university. The headline does not explain the whole story. I will make an attempt to evaluate it.

My first question is does this seem reasonable. He consumed 1800 calories per day on the diet. His normal diet of 2600 calories per day maintained a steady weight. You must burn 3500 calories to lose a pound. In 10 weeks the calorie deficit would be 56,000 calories or 16 pounds. The other 11 pounds was lost through exercise averaging 550 calories per day.

A lot of variables are involved in determining calorie burn through exercising. A 180 pound person walking a mile in 13 minutes would burn 100 calories. 550 calories per day would be equivalent to 71.5 minutes of walking per day. This could include exercise programs and everyday normal activities.

The original Twinkie was developed in 1930 by The Continental Baking Company in Indianapolis. It utilized the machines used to make a cream filled strawberry shortcake when the strawberry season was over. It originally had a banana filling until the banana shortage in World War II. Hostess still sells over half a billion a year.

A Twinkie weighs 43 grams and contains 150 calories. It contains 39 ingredients including 5 g of fat, 20 mg of cholesterol, 2000 mg of salt, 25 g of carbohydrates and sugar. The creme center is shortening.

His diet consisted of 60 percent junk food. He only had 5 Twinkies a day. He supplemented them with a protein shake, multivitamin pills, a can of green beans or four stalks of celery each day. He did not eat meat, whole grains and fruits. He supplemented the diet to protect his health. It should not be construed as part of a diet program. Also I suppose it is better than consuming a dozen Twinkies a day for the 1800 calories. He plans to gain weight next month by eating health foods, such as fruits and vegetables, lean proteins and whole grains.

This may appear to be one of the low-calorie diet plans but it is not considered a healthy diet. It was an experiment to demonstrate the significance of the low-calorie diet in losing weight. It is highly unlikely this diet could sustain long-term weight reduction or long-term health.

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Try a Low Cholesterol Diet Before You Consider Pills

Have you checked your cholestrol level recently? If not, you should consider doing it. Too many people currently have high levels of cholesterol. Are you among those? If your answer is 'yes', then a happinesslifetime.com low cholesterol diet, like for example a mediteranean diet might be good for you. Actually, if your cholesterol level is to high, you have two major options.

Adjusting your life-style

Take pills that lower your cholestrol

If you don't have extremly high cholestrol level which calls for immediate action, you should try the first option before you even consider to start taking pills.

Unfortunately some of these cholesterol lowering pills have a few disadvantages: Statin drugs like Lipitor and Baycol might cause muscle damage and some doctors have even linked these pills to deaths. This isn't strange at all, seeing that the heart is a muscle. This is probably the reason some of these drugs have been pulled from the market in some countries. Like all medications the benefits have to be weighed with the risks. So if your cholesterol level is too high, I would recommend that you start with adjusting your life style. If this doesn't lower your cholesterol level in a significant way, then you can consider pills to lower your cholestrol level.

What do I mean with "adjusting life-style"?

Did you know that oatmeal contributes to lowering your cholesterol level? It most certainly does. Therfore you should eat more of this.

Olive oil consist of unsaturated fat and is very much used in the mediterranean countries. Why not fry your food in this instead of butter? If you're using this as your main fat source regularly, your cholesterol level should decrease. Stay away from commercially produced and saturated fats.


A great supplement is cod liver oil. It contains essential Omega 3 oils, which is rare in most weight loss diets. Take it once a day. If you are like me and don't like the taste, do as I do and take it in capsules form. It supplies you with 'good' cholesterol. Other benefits are an improved look and feel of your skin, increased energy, improved memory and even pain relief.

Eat vitamin A and vitamin E daily as they also have proven to lower cholesterol level.


Start up with some moderate exercise. It is sufficient to take a thirty minutes to one hour walk daily. This will also contribute to your cholesterol level lowering.

To summarize: If your cholesterol level is too high, start up eating foods that contain substances that have been around for many years and have been tested and tried by generations, instead of starting out with pills that might have health damaging side effects. Add some moderate workout and you'll be well on your way to a normal cholesterol level. If this doesn't work, then consider medicine. I wish you a good luck!

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The Best Diet to Control Your Cholesterol - A Study on the Low-Carb Diet

Although the best diet for controlling cholesterol is still up in the air, many contenders for the title have already popped up left and right. In this article, we will provide a brief review on the benefits of low-carb diet based on research and studies conducted by individual institutions.

In the study conducted by a group of researchers from Veronica Atkin's Foundation, where 322 participants were outsourced in an Israeli nuclear plant, it turns out that those participants who were put on a low-carb routine undergone more significant weight loss at an average of 10.3 pounds within two years. Those who participated in Mediterranean and low-fat diets only lost an average of 10 pounds and 6.5 pounds respectively.

On another study by Ronald Krauss and colleagues which was published in the American Journal of Clinical Nutrition, they were able to come up with the same result. In comparison to other weight plans, low-carb achieved better weight loss and cholesterol reduction than other diets. Similar results were gathered in other independent studies.

So what do these scientifically-sound studies imply?

For one, these imply that low-carb plans are effective in controlling cholesterol levels in the body. This is true since diets low on carbohydrates allow for a drop in triglycerides--the stored body fat-that does not only reduce fat in the body but also decreases the chances of developing stroke or heart diseases. Another benefit of a diet that has minimal carbohydrate content is that the HDL or the so-called "good cholesterol" tends to increase under this condition, which is a good thing.

In terms of LDL or the bad cholesterol, however, studies have shown that this type of routine can also become instrumental in lessening the LDL level as well as in increasing the particle size of the cholesterol--Another plus factor on the part of the diet.

With these proofs at hand, it seems like low-carb plans in general are winning the battle for being the best plan to control cholesterol.

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What's The Best Diet To Lower Cholesterol?

You've seen the ads all over the place about foods that lower your cholesterol. You know..."this is the only cereal that has been proven to lower cholesterol"...and "In studies, people who ate xxxx lowered their cholesterol an average of five per cent." All of which are true, but not completely helpful. They always add the caveat, "if used as part of a cholesterol-lowering diet," don't they? And that's what you need. The entire cholesterol-lowering diet. Not just one magic food.

Low Carb Diets

There is quite a bit of controversy about whether low carb diets lower cholesterol. Most of the concern about low carb diets is that they tend to be high in fat. Some people say the amount of fat doesn't matter, and some people get hives when they think about anybody eating that much fatty red meat. Here are some nutritional facts to help you sort it out:

- You need enough carbohydrates to get adequate amounts of fiber and phytonutrients (antioxidants and other protective micronutrients that come from plants). This is best accomplished by eating whole grains, legumes, fruits and vegetables. You sure don't need sugar or processed white flour.

- Red meat is a problem. It is high in saturated fat, which increases cholesterol. You probably should limit how much red meat you eat.

- "White" meat--lean pork, poultry and wild game--has less saturated fat, and is a better choice.

- Fish is an even better choice because it is rich in omega-3 oils, which fight cholesterol.

- Egg yolks have lots and lots and lots of saturated fat, and you probably should limit yourself to three or four a week. Egg whites, however (or egg substitute, which is just colored egg whites) don't have any fat and you can eat all of them you want to.

The kind of fat you eat is more important than how much fat you eat. Monosaturated oils, like olive oil, are best and even help lower your cholesterol.

Low Fat Diets

The more traditional cholesterol-lowering diet is a low fat diet. To be honest, it doesn't look all that different from a low carb diet in a lot of ways. A low fat diet depends more on complex carbohydrates and less on meat. Here are the guidelines:

- Eat lots of complex carbs, especially those good-for-you whole grains, legumes, fruits and veggies.

- Avoid red meat as much as possible.

- Eat small amounts of white meats.

- Eat fish two or three times a week.

- Limit eggs to 2 per week. Once again, you can eat all the egg whites you want to.

- Limit all fats. Avoid saturated fats and trans fats.

If you follow those guidelines, either one is a good happinesslifetime.com diet to lower cholesterol. Either one will work for you if you also exercise and lose any excess weight.

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Why Your Cholesterol Level May Be Meaningless

Cholesterol Conundrum

At first glance, the connection between high cholesterol and increased heart disease risk seems solid. Below the surface, the details look murkier. For starters, many people who have heart attacks don't have high cholesterol. This is one of the most puzzling aspects of the cholesterol story.

Not All Cholesterol Created Equal

Cholesterol comes in several varieties. One is low-density lipoprotein cholesterol. This type is referred to as LDL cholesterol (LDL-C). LDL-C is so-called "bad" cholesterol. It is believed that LDL-C is most likely to stick to the inside of arteries, causing heart disease.

The other type of cholesterol is high-density lipoprotein cholesterol (HDL-C). HDL-C is so-called "good" cholesterol. HDL-C shuttles cholesterol from the body back to the liver. Less cholesterol in circulation is believed to help keep heart disease at bay.

Heart health experts now focus most on lowering LDL-C. The theory is that lowering bad cholesterol is the most important goal.

Considering Cholesterol

Last year researchers reviewed the cholesterol levels of 136,000 people hospitalized for heart attacks between 2000 and 2006. In about 75 percent of heart attack patients, LDL-C levels were within the recommended range for reducing heart disease risk. Based on cholesterol levels, three-quarters of people who have heart attacks would not be flagged as being at risk for heart disease!

Equally puzzling is another recent study. Researchers found no significant connection between cholesterol levels and plaque in the arteries of 1,653 men and women. In fact, 26% of those in the study who were taking cholesterol-lowering drugs (statins) had no evidence of arterial plaque.

The study authors concluded some people who are taking statins do not need them. Statins have side effects and risks, some of which are very serious. People who do not need them should not take statins. Also troubling: some people who need medication - those at high risk of heart disease - may not get it.

If this leaves you scratching your head, you're not alone.

Filling in the Missing Pieces

If total and LDL cholesterol levels don't have much to do with heart disease, why focus on them? It turns out that lowering cholesterol with statin drugs does lower heart disease risk. But is it less cholesterol or something else that accounts for reduced risk of heart disease?

Statins lower cholesterol, but they do many other things too. Statins have potent anti-inflammatory actions. Inflammation increases heart disease risk even in people with lower cholesterol levels, so less inflammation is better.

Statins decrease the "stickiness" of blood cells. This helps prevent the clots that can cause a heart attack. Statins may encourage the body to form "collateral vessels". These new blood vessels can help route blood around a narrow space in another vessel.

Even this isn't the whole picture. Another blood fat is the triglyceride. Triglycerides make LDL-C denser and stickier. When you have a lot of LDL-C and a lot of triglycerides, LDL-C is more damaging to arteries.

There are other types of cholesterol too. Very-low-density-lipoprotein cholesterol or VLDL-C may play a role in heart disease risk. Within the HDL-C and LDL-C groups are different versions (sub-types) of each type of cholesterol. Some sub-types may increase heart disease risk a lot. Others may not.

The Full Picture

In the end, other factors that cause heart disease may increase LDL-C too. This would make it appear that LDL-C causes heart disease. In reality, those other factors are causing both the heart disease and the high cholesterol. These factors might include lack of physical activity, obesity, smoking, stress, pollution, and a poor diet.

Beyond Statins

It's important to keep in mind that some people have genetic cholesterol syndromes, called hyperlipidemias. "Hyper" means a lot. "lipid" refers to fat, including cholesterol and triglycerides. "Emia" means in the blood.

For people with genetic hyperlipidemias, statins are a lifesaver. If you have one of these conditions, you simply cannot eat or exercise your way out of increased heart disease risk. Typically, people with hyperlipidemias have cholesterol in the 300-400 range. Triglycerides can be as high as 1000-2000. If this describes you, do not stop taking statins.

Taking Control of Your Heart Health

For the vast majority of people with high cholesterol, a more nuanced assessment makes sense. A new University of Michigan study validates this approach.

Lead study author Dr. Rodney Hayward states, "We've been worrying too much about people's cholesterol level and not enough about their overall risk of heart disease." Statins are helpful for some people, but patients and doctors should consider all of the factors that affect a person's risk of heart attack and strokes.

This includes age, family history, diabetes, high blood pressure, smoking status, and C-reactive protein (CRP). CRP is a way to measure how much inflammation is occurring in a person's body. More inflammation means higher risk of heart disease and other chronic diseases.

Dr. Hayward concludes that knowing your overall heart attack risk is more important than knowing your cholesterol level. If your overall risk is high, you should probably take a statin, regardless of your cholesterol level. On the other hand, if your LDL-C is high, but your total heart disease risk is low, skip the statin. Make a healthy diet and regular exercise a priority.

Putting Out the Flames

What's the best way to dampen your inflammation and lower your chances of having a heart attack? If you're a regular reader, you know what I'm going to say: plants!

A plant-based diet that is loaded with fiber, vitamins, minerals, and phytonutrients is simply the best way to keep inflammation low and decrease risk of heart disease, cancer, and more. Add regular exercise to this equation and you're on your way.

Use the plate model to improve your diet. Three-fourths of every plate of food you eat should be covered with vegetables, fruit, whole grains, beans, nuts, and seeds.

Go heavy on the vegetables and beans, a little lighter on the fruit and whole grains, and use a sprinkling of nuts and seeds to add flavor and crunch to meals and snacks.

Suzanne Dixon, MPH, MS, RD, is an internationally recognized expert in nutrition, chronic disease, cancer, health and wellness as well as the Executive Editor of Nutrition Intelligence Report, a free natural health and nutrition newsletter. For more information, past issues or to sign up for a free subscription, visit appleboost.com appleboost.com/.

How Do You Take Advantage Of The Mayo Clinic Diet For Rapid And Sustainable Weight Loss?

There have been rumors going around for years that the Mayo Clinic's get-thin-quick weight loss routine says it's okay to eat all the vegetables, fruits, meat and fat you want. The real Mayo Clinic has made statements repeatedly for years that they have nothing to do with the "Mayo Clinic Diet," and they do not in any way endorse it. They have even issued statements saying that it may be unhealthy for many people.

The Mayo Clinic website is the real deal. On it you will find information for the REAL clinic, with tips and guidelines for healthy eating and diet information.

The Basics

When you lose weight, you are using up more calories than you are taking in. You have to take in less calories than you use everyday in order to lose weight. Eating a healthy, balanced diet that suits your particular lifestyle, and being physically active everyday, is the only way to lose weight.

A diet has to be individualized to your particular lifestyle in order to be effective. There is no one-size-fits-all, standardized diet. In fact, your dietary needs will change over your lifetime. You need different things at different times, and you have to always pay attention to what is happening with your body and adjust your diet accordingly.

The Seven Rules of Dieting

1. Try to have more fruit in your diet than vegetables.

2. Avoid or decrease intake of cholesterol and saturated fats.

3. Watch your intake of salt and sweets.

4. If you drink, be moderate and don't drink too much.

5. Think about food portion size and make sure meals aren't too big.

6. Keep an eye on your calories.

7. Make sure to get some kind of physical exercise everyday.

Carbohydrates

These provide most of the energy for your body. Foods such as whole grains, legumes and many types of beans are called "complex carbohydrates." Foods containing these complex carbohydrates are common in the Mediterranean where the incidence of obesity, heart disease and diabetes is rare.

You should get 45-65% of your calories everyday from carbohydrates. If you want to keep those carbs balanced, get lots of fruit, milk and complex carbohydrates, and watch your intake of sugar and white flour.

Cholesterol

Cholesterol actually has an important function in the body: to build and maintain cells. Cholesterol helps cells do their work. But, our bodies make pretty much all the cholesterol we need. This means that all the cholesterol from meat, eggs and dairy end up lining the sides of our arteries.

It's best to take in no more than 300 milligrams of cholesterol every day.

Fat

Fat is also useful for the body. It contains energy concentrated, providing more than protein or carbs. Fat is used in the body to metabolize certain vitamins. It also contributes to healthy cells and neural pathways in the brain. But, some fats are more damaging than beneficial. Red meat, for example, contains trans and saturated fats, which have lots of cholesterol and can cause heart trouble.

Try to get only 20-35% of your calories from fat everyday, and try to get them from nuts, vegetable oil, fish oil and other non-animal sources.

Fiber

The tough part of vegetables is fiber. There is both soluble and insoluble fiber, and you need both. We get fiber from wheat, green vegetables, fruits, bran and oats.

Women should get 21-25 grams of fiber everyday. For men, it's 30-38 grams.

The real Mayo Clinic recommends a balanced diet of complex carbohydrates, vegetables and moderate servings of meat. It recommends you watch what kind of fat you eat. It is stressful to lose weight suddenly and can cause health complications. The Mayo Clinic recommends losing weight over a longer period of time, so your body has time to adjust to the changes. Diet plans that sell quick happinesslifetime.com weight loss plans should be avoided. Here are some guidelines according to the Mayo Clinic's Nutrition Center:

Protein

Protein is important for nearly every part of the body's system. It's in your muscles, bones, skin, organs, blood, enzymes and hormones. You get protein from a variety of sources like meat, poultry, legumes, seafood, nuts and seeds.

You should get 10-15% of your daily calories from sources rich in protein.

Finding A Personalized Diet

As we said earlier, the Mayo Clinic emphasizes that you must individualize your weight loss plan. Everyone is different, and your own personal diet should match you perfectly. On their website, they provide the Daily Calorie Calculator. You can use this to help you plan an appropriate weight loss plan.

For example, this is what a typical plan might look like:

Subject: Female, 225 lbs, 5' 6"

Recommendations (these are daily amounts):

Sweets and candy: no more than 75 calories

Fats: 3 servings

Protein/ Dairy: 3 servings

Carbohydrates: 4 servings

Fruits: at least 3 servings (more is okay)

Vegetables: at least 4 servings (more is okay)

Vegetables: 4 or more servings

On the site, you can also find sample menus that include number of calories and special ideas to help you lose weight. Here is an example of the type of tips you will see:

Eat more fruits and vegetables with your meals

Try out some new foods and combinations of your favorites

Eat a salad or soup before your meals

Look into some healthy cooking ideas

Think about how energy density of your meals

What Is Energy Density?

This is rate the Mayo Clinic uses to determine how much energy a given food will provide. It is a comparison of the number of calories in a food and food portion size. If, for example, you consider a sugary desert like chocolate cake, it is high in energy density, so a small amount of cake will give you lots of energy. However, it takes more cake than other, less energy dense foods, to make you feel food. Broccoli, on the other hand, has very low energy density, so you eat much less broccoli and feel full.

The ideas of the Mayo Clinic are actually nothing new, but they are based on sound dietary concepts. Their main ideas are eating a balanced diet and shedding pounds slowly and steady over time. Beware of cheaters who use the Clinic's good name to sell their get-thin-quick diet scams!

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What Are the Best Cholesterol Control Supplements and Why Choosing the Right One is So Important

Are you frustrated by all the conflicting claims and information surrounding the best cholesterol control supplements? Well, I can well understand where you are coming from. High cholesterol is serious, and left untreated, can lead to heart disease. So effectively lowering it must be a priority.

The thing with all the cholesterol control supplements out there is that they all make the same claims. But which ones are the best? Well, the short answer is, the best cholesterol control supplements are the ones that deal with all aspects of cholesterol, not just one element of it.

Let me explain. We have good cholesterol, bad cholesterol and triglycerides. To have the most optimum cholesterol level, we need to raise the good, lower the bad and lower triglycerides. The best cholesterol control supplements are those that achieve all three.

Some of the items touted as the being the best cholesterol control supplements available are:

Red yeast rice - lowers bad cholesterol and triglycerides, but does not raise good cholesterol
Niacin - will achieve all three but with serious side effects
Fish oil - lowers triglycerides, but not bad cholesterol
Garlic - slightly lowers LDL cholesterol, but fails to sustain it
Ginseng - lowers LDL cholesterol and triglycerides, and on occasion raises HDL cholesterol

As you can see from the above, all help with some element of dealing with cholesterol but fail to deal with it as a whole, which is vitally important for preventing heart disease. As well as keeping bad cholesterol low, it is very important to keep good cholesterol raised.

If you are serious about using the best cholesterol control supplements, then you need to look for key cholesterol lowering nutrients, before making any purchase. These should include, policosanol, beta siterol, lecithin oil, to name but a few. The reason being, they have proven to successfully tackle all three elements of cholesterol, LDL, HDL and triglycerides.

More importantly, over long term use, they have further proven that they can sustain balanced cholesterol levels.

One thing to remember though, none of the best cholesterol control supplements are a quick fix for poor diet and lack of exercise. You must also take both of these into consideration and make adjustments where necessary.

High cholesterol is dangerous, so please do not delay with treating it. For more information on the absolute best natural cholesterol control supplement available today, visit my website.

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Normal Cholesterol Readings - What's Healthy and What's Not

You can be fit as a fiddle and still have cholesterol. Cholesterol is necessary for the growth of a human body, in today's society cholesterol is generally misunderstood and the impacts of it are underestimated. Cholesterol can lead to disturbing health problems if it is not controlled correctly.

It is imperative, when selecting a diet or making lifestyle choices, to distinguish between the various kinds of cholesterol. HDL cholesterol is generally thought to be the superior type of cholesterol. It is accountable for many significant physical functions as well as the preservation of cell walls.

LDL cholesterol, or low-density, is the bad type of cholesterol. An excess of LDL cholesterol in the human body can bring about cardiovascular disease, heart attacks and even stroke. If your family has a history of heart problems, it's imperative not only to supervise your cholesterol intake, but also to get regular cholesterol readings from your healthcare professional.

What Are Normal Cholesterol Readings

Cholesterol readings normally comprise of an LDL cholesterol reading, an HDL cholesterol reading and a total cholesterol reading. You might impulsively be inclined to get a whole cholesterol reading, but it actually isn't the most significant number. Be sure to keep your eyes on the whole picture.

In general, you want your whole cholesterol to stay under 200. A borderline analysis may be as high as the 230s, but anything above 240 should indicate some grave red flags. LDL cholesterol ought to if possible remain below 130. If it strays into the 160s, you'll want to begin making some fairly major nutritional changes. Lastly, HDL cholesterol should stay above 45. Anything below 40 should give you concern.

As a precaution normal cholesterol readings should be performed regularly by your doctor. In between visits to your healthcare professional, there are a number of things that you can do yourself to keep bad cholesterol at bay. Choose a balanced diet that includes a good amount of protein, in the form of fish and dark meat, and be sure to get four to six servings of fruits and vegetables every day. Keep away from foods that have a lot of fat, as they are inclined to raise blood cholesterol levels.

When all is said and done, cholesterol is nothing to get panicked about. The best solution for high cholesterol truly is common sense. Be reasonable in the foods you eat, and you'll most likely never have to worry about it.

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Low Cholesterol Arthritis Diet - No Extra Pounds - Reduce Pain

Every person, young or old alike should have a healthy diet. For arthritis patients, however, a healthy diet is also one way to decrease the frequency their arthritis attacks. Truly there is a connection between one's diet and arthritis. The type of arthritis diet suitable for a person with the disease is dependent on the type of arthritis or certain arthritis conditions being experienced by the individual. An example is a diet with low purine and alcoholic content results to a decrease in levels of blood uric acid thus lessening the likelihood of experiencing a gout attack.

Excess Body Weight and Arthritis

Excess body weight affects a person afflicted with arthritis negatively because it adds more strain on the joints, and according to medical experts, those who are more or less overweight by 20% will have more arthritis attacks as compared to those who have the right body weight. Aside from that fact, it is important to note that there are certain types of food that function as allergens, hence acting as triggers to arthritis and at the same time changes negatively the way the immune system functions.

The bottom line when speaking of the arthritis diet is that one should keep in mind that eating nutritiously and taking in well-balanced meals are vital to the well-being of an individual and that staying away from the so called fad diets and avoiding diet claims that are not proven will help in ensuring that the body is replenished with the nutrients it needs. Studies made which focus on the relationship between one's diet and arthritis state that high cholesterol and high fat found in one's diet contributes a lot to arthritis attacks. Thus, a diet plan for the disease should be designed in order to prevent the pain and even better, eliminate the occurrence of arthritis

In a proper arthritis diet, the foods to avoid are fast food meals and foods high in starch (e.g. potatoes). As for red meat, it can be eaten but only in little amounts and one should also watch out for meals with high saturated fat levels. On the other hand, in order to relieve pain, patients have the freedom to choose having an arthritis diet that consists mainly of fruits that are high in vitamin C like oranges, apples, strawberries, etc. Additional food that could help in the diet is oily fish since it contains a lot of vitamin E, and one should not forget that grains such as brown rice and wheat are also beneficial to the patients.

High fat Western diets should be avoided since they trigger arthritis, meaning they should not be part of an arthritis diet. Everyone who wants to be healthier should avoid that kind of diet. Instead, people should eat nutritious foods and should try a low fat diet or cholesterol lowering diets for weight maintenance to be long term.

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What is Cholesterol Used For and Why Do You Need It?

Cholesterol. It is often treated as a dirty word, something to avoid, an ugly monster that hurts your body. We hear everyday about one medication or another that can help get fight high cholesterol or how cholesterol can cause heart attach, stroke and even death. We are taught to be afraid of cholesterol and evil ways. But what is cholesterol used for?

If all of this is true, why do our bodies have cholesterol at all? Cholesterol is used in the body for several purposes. It helps to break down and digest fatty substances, it helps to regulate hormone production, and it aids in regulation glucose levels in the blood. Cholesterol is not bad for the body unless the amount of cholesterol is too high, too low, or out of balance in another way.

There are two different types of cholesterol, Low Density Lipoproteins and High Density Lipoproteins. LDL is typically called bad cholesterol but does help the body all areas that cholesterol works. It attaches itself to fatty deposits and breaks them down to allow for easy digestion and flushing of the intestines. It helps to break down sugar in the blood so the body can absorb it. It also helps the body produce serotonin, estrogen and progesterone, and testosterone.

The problem lies in having an excess amount of LDL, which can itself to the walls of arteries and cause blockages in the bloodstream or produce clots that can be carried through the body and cause oxygen deprivation to vital organs. HDL cholesterol helps to regulate the amount of LDL. HDL molecules can attach to LDL molecules, break them down and carry them to the intestines to be either absorbed in a healthy manner to flushed from your body entirely. However, if LDL levels become too high in relation to HDL levels, the body cannot fully regulate and cholesterol is considered out of balance. When this happens, treatments related to diet, exercise, medications and natural supplements are used to help the body process and regulate cholesterol levels.

Optimum counts for cholesterol levels are 180-220 total, with LDL under 100 and HDL over 50. These numbers create the best balance for the body to keep itself regulated and arteries clear. While numbers will vary from person to person based on genetics and diet, there are target numbers and should be kept in mind the next time you talk to your doctor about your cholesterol.

Cholesterol is not bad in and of itself, and the next time you hear someone ask, What it actually is used for, you will be ready with an answer.

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PCOS Diet - Is There Really a Way to Help Women With Polycystic Ovarian Syndrome?

PCOS, or polycystic ovary syndrome, is a condition characterized by the development of "cysts" on either or both ovaries, resulting in irregular or absence of menstruation. These cysts are actually follicles with are fluid and hormone-filled. Normally, the ovaries produce follicles every month. One follicle is expected is mature and produce an egg, which will be released (a process called ovulation). It is ovulation which makes pregnancy possible. In PCOS, the follicles do not develop fully enough to produce and release an egg. There is also an excess of male hormones in this condition, causing excessive body and facial hair, overproduction of oil, acne, dandruff, obesity, baldness and skin thickness and discoloration. Because of the changes this condition brings about, women with this condition have to adjust their lifestyles, including shifting from their regular diet to an appropriate PCOS diet.

PCOS is also believed to be related to insulin resistance, which prevents the body from breaking down sugar. This is why diet plays a big part in lifestyle modification in women with PCOS. Here are two diet plans recommended by experts.

Reduced Calorie Diet

Women with PCOS often experience weight issues, high cholesterol levels, and high blood pressure. Therefore, this diet addresses these concerns, with the ultimate goal of bringing down abnormally high glucose and cholesterol levels down. Small meals concentrated on biological protein, fiber, fruits and vegetables are essential. Avoid calorie-laden foods. This diet is best utilized with regular physical exercise.

Low Glycemic Index Diet

There are two types of carbohydrates - complex and simple. Foods with simple sugars are made with refined white flour, and are digested by the body easily, resulting in a high blood sugar. Foods with simple sugars are called high glycemic food. PCOS - affected women have malfunctioning insulin systems, so complex (low glycemic) carbohydrate foods are better, since they are also usually a good source of fiber. Foods like whole grain products, fiber rich veggies and fruits help regulate the release of sugar into the blood, to prevent an undesirable insulin reaction.

Although women with PCOS are not generally on a restricted diet, a PCOS diet should abide by the cardinals of healthy eating - high fiber, low fat and sugar, moderate protein, and good levels of vitamins.

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Vegan Cooking - A Benefit For Your Health Or a Restrictive Diet That Will Make You Ill?

At the first glance, vegan cooking can well look like a quite restrictive diet. Well, in fact, it is one. All animal products are banned from the vegan menu. That's basically one and a half of our five main food groups: half of the protein rich foods (the meat) and all dairy products. And in general, all food groups are meant to be part of our diet, and all of them provide us with important nutrients.

Does then the vegan diet not rob us of foods and nutrients that we need badly? Can such a restrictive diet really be healthy, or is it not much closer to a fad diet that is rather health-harming?

What are the risks of being a vegan?  

It is a fact that vegans are more prone to a lack of certain nutrients which we normally mainly get from animal products, especially vitamin B12 which is important for the production of the red blood cells, calcium that we need to maintain strong bones and iron, a lack of which can cause anaemia.

It's also more difficult for vegans to meet their need of proteins, since they don't eat animal products which contain all the protein components that our body cannot build itself. Legumes, grains and nuts only contain some of these essential amino acids.

Although it is very important to be aware of these problems when you decide to eat vegan, there is not much need to worry about your health. If you eat a wide variety of foods, your body will still get all nutrients it needs. Make certain you combine at least two of the three food groups grains, legumes and nuts/ seeds so that you get enough proteins.

What are the benefits of vegan cooking?

The vegan diet definitely has a number of health benefits too which we should not overlook. It is:

low in cholesterol
low in fat
rich in healthy foods


happinesslifetime.com Low cholesterol diet

If you are suffering from high cholesterol levels, for example, this can be a good way of eating for you. Cholesterol is mainly found in animal products, and consuming excessively much saturated fat (also mainly in animal products) causes your body to build bad cholesterol. Vegans barely eat saturated fat, since vegetables contain mostly the healthier unsaturated fats. For this reason, a vegan diet can be very helpful in controlling your cholesterol level and preventing further diseases like arteriosclerosis which can later on lead to a heart attack or stroke.

Low fat diet

Another great advantage of the vegan diet is that, besides consuming less of the health-harming saturated fats, vegans consume significantly less fat in general. Many "fat traps" vegetarians still face (generous cheese toppings and sour cream) are not an issue for vegans because they are animal products. The vegan diet only allows few foods that contain much fat, like vegetable oils, margarine, nuts, avocadoes and coconut milk. This results in a much lower risk of obesity and its dreadful follow diseases (heart attack, stroke, diabetes and many others).

Diet rich in healthy foods

An unbeatable plus for vegan cooking is that it focuses on many of the healthy foods which should be a part every person's diet, but which meat lovers often neglect. Vegans eat plenty of fruits and vegetables which ensure they are well provided with vitamins and minerals. Grains and legumes provide a great amount of fibre and contribute to keep the digestive system in perfect working condition.

Conclusion

The benefits of vegan cooking definitely outweigh the risks this way of eating carries. If you are healthy, you don't even have to use complicated plans and calculations about what to eat to ensure you get all nutrients you need. Simply eat a wide variety of grains, whole grain products, legumes, vegetables, fruit, nuts and seeds, and combine several food groups to get the maximum health benefit out of your diet.

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How To Manage Your Cholesterol Levels

Cholesterol is a complex substance that is needed for the brain, integrity of cells and building of sex hormones, It is found mainly in animals. They can be classified as High-Density Lipoprotein (HDL) and Low-Density Lipoprotein. LDL is bad as it brings fats to the tissues to be deposited. HDL is good because it transports cholesterol back to the liver for excretion. However, the usual clinical test will involve tests for HDL, LDL and triglycerides.

Food high in fibre such as vegetables and fruit will help lower cholesterol.Replacing saturated fats such as palm oil, coconut milk, butter, lard and fats of meat and skin with unsaturated fats will further reduce cholesterol.

Our healthy diet should include daily intake of fruit,vegetables, cereals, oat bran, peas,barley and beans if possible. Use polysaturated and mono-saturated fats in moderation and do not recycle oil. Many hawkers are guilty of this. Eggs are good source of vitamin A. But if you have a history of high cholesterol please limit your intake. Egg yolks are high in dietary cholesterol but has less impact on blood cholesterol.

Olive oil has been suggested to lower bad cholesterol but exercise has been proven to produce good cholesterol. It is prudent to limit intake of no more than 300mg of cholesterol daily. Ikan bilis is known to have high cholesterol and salt. Soak it in water to remove salt. Coconut does not contain cholesterol but high in saturated fats.

Taking high fibre diet food has been shown to reduce blood cholesterol.Fibre is a nutrient and is vital for health. It adds bulk to the diet and make you full so we are less likely to "snack" on high calorie foods. Fibre binds with bile salts and is eliminated from the body. The more bile salts are eliminated the more cholesterol is lost.Having said that a low-fat diet follow by regular exercise is still important.

Recommended daily intake of two fruits plus two vegetables is required to maintain a healthy fibre balanced diet or an equivalent of 25gm of fibre each day. By including whole grains in our diet can boost our fibre intake.

Fibre can be soluble or insoluble. Soluble fibre are found in beans, peas, lentils, oats, barley and fruits. Insoluble include cereal products, vegetables and skins of fruits.

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Reduce Cholesterol And Lead A Healthy Life

High cholesterol levels are really a dangerous health problem. This can cause several other serious complications such as heart attack, stroke, etc. that can be fatal. You can definitely prevent high cholesterol and but it requires quite a lot of efforts like undertaking a deep and thorough study on how you live your life. If you are ready to make the required changes to your lifestyle, you can certainly prevent high cholesterol and save yourself from its dangers.

The first thing you should know is the difference between unsaturated fats, unsaturated fats and partially hydrogenated fats. Food items that contain saturated fats will increase your cholesterol levels. If you choose food items that have only unsaturated fats, you need not worry about the cholesterol levels because they are not increased due to them. Even hydrogenated and partially hydrogenated fats will also cause diseases in the long run. Therefore, if you want to prevent high cholesterol levels, you must choose only foods that contain unsaturated fats.

The next important suggestion is that you should choose only low-fat foods. If you have the habit of eating junk foods, processed foods, oily foods and spicy items, you are sure to accumulate a lot of fats. Therefore, you should immediately stop eating such foods. You should switch to a diet regimen of fiber foods that consist more of fresh fruits and vegetables, greens and food items that are made of wholesome grains. These fiber foods will not only supply to your body the required vitamins, minerals and other nutrients but will not increase the fat levels also. By switching to these foods, you can definitely prevent high cholesterol levels.

A good exercises regimen is a must for having low cholesterol levels. You can reduce your fat and weight and at the same time, have a sense of well-being if you do your exercises regularly. Your blood circulation will improve and so, the vitamins and nutrients will be carried effectively to all the parts of the body.

Smoking should be stopped forthwith if you wish to reduce your cholesterol level. It has been proved that smoking increases your cholesterol level. Continuing this habit will put your life to a very high risk and if you want to reverse this situation, you should quit smoking immediately.

Stress is another factor that increases cholesterol levels. Therefore, you must learn to manage your stress levels. Meditation, yoga and deep breathing will help you to achieve this. You should also have a good night's sleep for reducing stress. Sleep can reduce tension and improve your focus. With an increased focus and reduced tension, you can achieve many things in life.

If you adopt the above steps, you can definitely prevent high cholesterol and lead a healthy and long life.

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Fast Fat Loss on Vegetarian Diet

For fast fat loss, lowering both the cholesterol levels and calorie intake is a must, failing which, forget even thinking that you can slim down. Vegetables and fruits contain healthy nutrients like zinc, fiber, many vitamins and minerals; as a result the vegetarian diet becomes very balanced. Even, like meat, proteins like nuts, tofu, and legumes do not contain high cholesterol and fat level.

So, how will you go about this vegetarian diet?

1. Papaya - eat ripe papaya any time; no restrictions as such. Papaya contains 'Papain', an enzyme that helps in cleaning the digestive system and easy fat loss. Even raw papaya is excellent and can be added to vegetable stews and curries. All you need is to develop a taste for it.

2. Celery - eat celery in salad form to get the best result. Celery speeds up the body metabolism and contains 'Coumarin', an enzyme that easily burns fat.

3. Apricot - after every meal daily, much on apricots. It contains 'Salicylate', an ingredient that supplies the body with the required energy.

4. Artichoke - eat this vegetable every day by adding it to your meals. Artichoke contains 'Cynarin', an ingredient that helps in effective burning of body fat and lowering the levels of cholesterol.

5. Spinach - eat as much as you want daily but in cooked form. Spinach contains 'Flavonoid', an antioxidant that helps in significant fat loss and speeds up the body's metabolism.

What else is there to follow?

a. Color - do not chose vegetables by color; eat everything. Yes, it is true that doctors advice to have green vegetables but then, non-green vegetables also aid in fat loss. You can have it in lesser amount that the green ones. Either way, all vegetables contain fair amount of vitamins.

b. Combination - to regulate the blood sugar level and to prevent hunger pangs, always combine protein-rich vegetables with starchy vegetables. This will maintain the balance.

c. Replacement - non-vegetarian items should be replaced by tofu, beans, some nuts, low fat butter, and legumes. Your body, that is already overweight or obese, does not need extra fat, especially from meat.

To complete the diet cycle, you can take multivitamins once a day.

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Low Cholesterol Diet - An Effective Way To A Healthy Life

The human body is a machine that requires food intake to ensure that every organ functions properly. However, what and how much you eat is the issue when attempting to maintain a healthy lifestyle. Some people manage to consume vast amount of food without considering that what they are eating whether it is good for them or not.

It is important to make the right choices as regards the food you eat. If you regularly devour large quantities of red meat or food that is fried or contains copious amounts of fat or oil you are risking the onset of illness brought about by high levels of cholesterol in the body.

Because of the advent of fast and convenient foods in our diet there has been a significant increase in the incidences of high cholesterol. However, the results of a poor diet can be reversed if foods with low saturated or no fats at all are made part of their daily food intake.

The way to achieving a healthy body and to reduce high levels of cholesterol is to have a balanced healthy eating diet. This is not as bland as it may sound to some who have already tried to keep to a low fat regime. Most fats can be substituted for something far healthier. For example many people have switched from full fat milk, to partially skimmed milk or milk with zero fat content. You don't have to sacrifice flavour to make a difference to your diet, and low fat milk is certainly an alternative to other full fat varieties.

There are so many ways aspects of our diet that can benefit from healthier low fat options. If you enjoy red meat, particularly steaks it would be well worth your while to try a delicious piece of lean meat instead. Better still, fish is a wonderful option that has many many health benefits attached to it, the most important being that it contains Omega 3 which, among other things, has been proven to be most effective in lowering levels of cholesterol.

Instead of snacking on cake, biscuits or candy try something that has much less fat and sugar. Nuts and fruits are a perfect way to keep hunger at bay as they contain fiber and many other vitamins and nutrients that are essential to the well being of the body. The recommended daily dose of fruits and vegetables is five a day. So, at every meal attempt to follow that principle. Salads can be eaten with almost every meal but remember to keep a sensible balance of proteins and carbohydrates as well.

If you prefer to eat poultry make sure that it is grilled, steamed or baked but never fried, and remember to remove the skin for an even healthier meal.

There really is no excuse for not maintaining a healthy diet. The wealth of information on the internet regarding healthy diets is easily accessible and you can find some wonderful delicious recipes that won't be detrimental to your health. Besides all the websites and books dedicated to this subject there are many television programmes which take you, step by step, through the process of preparing a delicious a healthy recipe.

If you want to reduce your cholesterol and live a long and healthy life, now is the time to make some healthier changes to your diet.

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Prepared Meals Delivery Service Shares Benefits of a Low Sugar Diet

Many foods have hidden sugars. Did you know that even some salt contains sugar? Sugar has crept into almost everything we eat. It makes things delicious but Alcohol, ketchup even orange juice has high amounts of sugar which also means these things have high amounts of calories. The problem with sugar in your diet is that sugar is 99.5% pure calories. No vitamins, no minerals and no proteins.

A study recently published in today's Journal of the American Medical Association has concluded that sugar intake significantly contributes to health issues and specifically increases cholesterol levels. The American Heart Association is also now urging consumers to cut back on the amount of sugar in their daily diets. Most people are completely unaware of the amount of sugar in their diets and the potential harmful effects it could have.

Cutting out sugar is very difficult for many people; however the benefits are definitely worth it. Once you get past the initial cravings you will have more energy and feel less bloated. Discipline, focus and determination are usually the keys to a successful no sugar diet program, but with a meal delivery program, it eliminates all the guess work and stress of knowing and choosing what to eat. Just eat the no sugar meals that are delivered right to your door and you will see results and feel great. No extra motivation needed. All you have to do is eat and you can lose weight as well as reduce your body fat percentage.

A no sugar diet improves energy levels by keeping your blood sugar level stable rather than experiencing the highs and lows that eating added sugar causes. You will have more energy and be more productive and you will feel less sluggish in the afternoon. If you really want to kick it up a notch add exercise to a no sugar diet and it will speed up your weight loss and improve your overall health and well being.

If you live in the Long Island, Queens or Brooklyn area and you are unsure of ways to cut sugar out of your diet, opting to go with a diet delivery program is an excellent choice. By having your meals for the day delivered to your door you have the power to eat the right foods as well as the right amounts to stay on the right path to your nutrition and weight goals.

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Lose Weight - Know the Pros and Cons of Carb Free Diets

Low carb diets aim to reduce your intake of carbohydrates and increase fat and protein consumption. It is based upon the concept of utilizing fat reserves in your body to lose weight. The highlight of a carb free diet is eating all foods except foods that contain high carbs. Initially, you have to cut down intake of carbs in your daily eating habit. As this diet program restricts you from consuming too much carbohydrate.

A low carb diet may sound interesting but before you embark on a carb free diet you must know the pros and cons behind it.

Pros

o Drastic weight loss results in just a short time.

o Shift in food preference, increase consumption of foods containing high protein.

o It levels blood sugar levels which is useful for diabetic people.

Cons

o Increase cholesterol levels caused by consumption of fatty foods which contains saturated fats and lack of protein-rich foods.

o Increase blood pressure caused by lack of fiber that helps to lower your blood pressure.

o May lead to osteoporosis caused by lack of calcium supply in your body.

o May cause other illness such as severe headache, diarrhea and constipation.

o Can also lower your mental keenness.

o Dieter may also experience minor side effects like lethargy and bad breath.

In the long run carb free diet can result to a yo-yo effect and you will soon regain the pounds you lost after this diet program. It is not advisable to be used as a long-term weight loss program. You do not necessarily have to cut down on one food group for you to lose weight. All foods consumed moderately and served in small portions will help you live a healthy life. Keeping an active lifestyle can increase burning of calories. An active lifestyle is essential in any happinesslifetime.com weight loss programs.

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Best Cholesterol Lowering Diet - Advice For The Best Cholesterol Lowering Diet

You cannot really talk about a certain cholesterol lowering diet to be the best. It depends very much on the metabolism of the patient but also on the response to certain treatments. For some, a simple diet combined with some daily exercise will do the trick, while for others, besides the daily exercise and the diet, some natural supplement or cholesterol lowering medication should be taken. The American Heart Association recommends a step-wise approach to lowering cholesterol levels.

The Step 1 Diet

The Step 1 Diet is the diet for you if you have high blood cholesterol and never tried other dietary approaches. The basic changes in your diet should look like this:

-the total fat intake should not be more than 30 percent of the total number of calories

-saturated fat intake should be less than 10 percent of calories

-8-10 percent should be the maximum intake of polyunsaturated fat

-The rest of the total fat intake should be made up by monounsaturated fat (like olive and canola oil)

-300 milligrams daily should be the maximum of cholesterol intake, and also the sodium level should be kept at a maximum of 2400 milligrams daily

The Step 2 Diet

If the Step 1 Diet has not shown the wanted improvement in lowering your cholesterol level, or you have heart disease you should try a more aggressive diet like the Step 2 Diet. It has mostly all the dietary conditions as the Step 1 Diet but it is more strict when it comes to the saturated fat and cholesterol intake:

-7 percent of calories should be the maximum saturated fat intake

-Cholesterol intake should be kept under 200 milligrams daily

-Calorie intake should be just enough to maintain a healthy body weight (you can talk to a nutritionist about this certain thing)

Low-Fat Diets

Patients who do not respond to the Step 1 Diet and the Step 2 Diet and do not want to take cholesterol-lowering drugs are recommended to try some very-low-fat diets. Practically, these diets eliminate eating most of the meats, added fats and dairy products and they usually contain about 28 to 26 percent of calories from fat.

Long-term, these diets can be very hard to follow. Because of their high carbohydrate content, these very-low-fat diets could raise blood triglyceride which raises the question if such drastic reductions in fat intake are necessary. Combining dietary approaches with stress reductions and exercise, and the Omish Program is an example of a very-low-fat diet program.

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Do Cholesterol Levels Change With the Seasons?

Cholesterol is the fatty and waxy substance produced by the body in order to provide fat to the arteries and its surrounding walls. It also helps in producing the sex hormones along with keeping an eye over the artery functions. Very few know that your cholesterol level actually depends upon the season and weather of a year. It is quite surprising that cholesterol level is very low in the summer and autumn season as compared to winter season where it is sky high. This research has been confirmed by many experts by showing the significant decline in the cholesterol level during warm summers.

Studies have stated that winters generally witness increase in cholesterol mainly due to eating habits and food types. According to the human nature people generally intake more fats and fatty acids during the winters, just to gain heat, energy and that added fat. That's why this season marks the high cholesterol. Same appears in the women too as they too tend to consume more food comprising of more fats and oils. Whereas in summers high cholesterol food is generally avoided as they generate more heat in the body.

It has been noticed that during the summers there is significant decline in consumption of meat and fish products whereas they are hot food items in the winters. In summers the consumed cholesterol is burned and broken into pieces resulting in low level of cholesterol. Same appears in the autumn season as the cholesterol level is quite low from its normal level. That's why doctors generally advice not to consume the food having high cholesterol in the winters. According to the statistics majority of people suffer from heart attacks and heart strokes in the winters only in comparison to summers.

It is always advisable to check your cholesterol level before the beginning of any season and during the season too keep a constant eye so that you are aware when to increase in cholesterol level and when to decrease. As per the doctors it is wise to do constant exercises and body movements in the winters so that the fat and cholesterol never gets settle at one part. It keeps you fit and fine with controlled cholesterol level. Also try to modify the diet during summers and winters as there are two different body requirements. Generally in summers body require less fat in contrast to winters when fat is essential in winters. But try to consume the fat in the controlled manner so that there is no excess.

So start modifying your diet now for the season if you want to have a happy and enjoyable season ahead.

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The Dangers Of A Low Carb Diet

If you are contemplating a low carb diet to help you lose weight, then you should read this article as it points out some of the dangers related with this type of diet plan.

If you believe that cutting out carbohydrates will prevent you from getting fat, then you need to think again. It is a myth in dieting that you should avoid carbohydrates when dieting. Many of these foods actually help to give us energy which it turn allows us to do the things we do each day as a part of our lives.

If you go on a low carb diet, it should only be for a very short period of time as anything long term will increase the risks to you of osteoporosis which of course is other wise know as brittle bones. This is mainly caused in women through a lack of calcium but not enough carbohydrates can also cause it.

Women especially need calcium when eating lots of animal protein from meat etc. Calcium is needed to neutralize the acids that build up in the blood which results from eating a lot of protein foods.

Research also shows us that we increase the risk of getting cancer when our diet is low on fruits, whole grains, vegetables but high on animal foods. Studies also tell us that high fat consumption also increases the risk of breast cancer in women. Diets which contain high fiber food are much better and will gradually overcome the risk of breast cancer.

Low carb diets also put you at danger of heart disease. It will increase your cholesterol levels and put you at risk of a heart attack or even a stroke.

Do not diet and avoid the important food groups your body needs to function correctly. Not eating certain foods can harm your immune system and put you at risk of catching many diseases or illnesses.

Simply learn to understand that it is your metabolism that will help you lose weight safely and naturally and not ignoring carbohydrates in foods. This article is not meant to scare you in any way, it is simply to point out some of the many dangers that can be involved with low carb diets when you use them for too long. Stick to using them for short periods of time and therefore avoid putting your health at risk.

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Vegetarian Diet - Group of Foods That Are Low in Saturated Fats & Cholesterol But High in Fibers

Vegetarian diet, which lowers saturated fats and cholesterol but increases fiber, is a very good eating plan for both maintaining a healthy body and for losing weight. This can supply the body with the recommended daily intake of major nutrients if carefully planned.

Some types of vegetarian diets include animal products; others have no animal source at all. Some nutrients that animal products provide are calcium, iron, vitamin D and B12, and zinc. These nutrients may not always be found in these diets.

There are non-animal food groups that are rich in these nutrients, while at the same time, low in cholesterol and high in fiber. These are oats, nuts, and soy.

Oats are a good source of fiber and these foods are proven to reduce cholesterol content in the body. Examples of foods belonging to this group are oat bran, whole oat flour, and oatmeal.

Nuts are healthy alternatives to junk food. It is also filled with different nutrients like fiber, protein, vitamins, antioxidants, phytonutrients, mono-unsaturated and polyunsaturated fats, and plant sterols. Recommended nuts are almonds, hazelnuts, peanuts, pecans, pistachios, pine nuts, and especially walnuts, which have high omega-3 fatty acids. Avoid or lessen salted nuts or chocolate-coated nuts, and some nuts, which are high in fat content, like Brazil, cashew, and macadamia.

Soy, made of soya beans, is highly effective in cholesterol level reduction. It is also a good substitute for milk and meat products. Miso, soy flour, soymilk, soy nuts, and tempeh are foods that fall into this group.

Vegetarians, although healthy in living, must not forget to include these food groups in their diet to continually lessen cholesterol level and enrich fiber content in the body while at the same time replenishing protein. Any diet always needs wise, healthy, and balanced choices of foods.

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5 Foods Hurting Your Anti-Inflammatory Diet

You have chosen to take your life and your health back and eat an anti-inflammatory diet. Many people are making the same choice to fight the effects of obesity, diabetes, arthritis and other inflammatory conditions. As is the case with any dietary change, after a time, the control once assumed over the foods eaten can grown lax. Often, the same foods will creep back into the diet and reduce the efficacy of the anti-inflammatory diet. These are packaged foods, oil blends and margarine. Reducing protein and water intake are the remaining common factors.

Packaged foods are just plain bad for the body. Often these foods contain enough sodium and dietary fat for an entire day. While it may seem harmless to pop a meal in the microwave two or three times a week, the impact can be dramatic. On average, prepackaged meals have between 700 and 1000 calories each. Just three meals a week can contribute an additional 3000 calories to the diet, not to mention the increases in fat and sodium. High fat meals cause inflammation in the body for hours after consumption and can lead to weight gain which is causes more inflammation.

Oil blends are easier on the budget than pure olive oil. These blends, however, can include oils that contain trans fats. These fats are unhealthy and should not be consumed at ALL in the diet. Saving a bit of money on the front side may be counteracting your good anti-inflammatory diet choices on the back side.

Margarine is cheaper and contains fewer calories than butter. Some people even believe that eating pure butter can cause an increase in cholesterol levels which may lead to stroke. This is NOT the case. People who choose to eat very low carbohydrate diets, which often include high butter intakes, measure lower cholesterol numbers than their margarine or low fat eating peers.

Protein is expensive and lean protein can break the budget. When money is tight, buying that fatty burger to replace the 93/7 lean beef that was part of your anti-inflammatory diet may seem like a harmless choice. Fatty red meat is linked to an increased risk of cancer and causes inflammation in the body. Instead, try replacing the burger, all together, will beans.

Water is the fluid of life and drinking water is the best choice for bettering overall health and decreasing inflammation. Many people start off an anti-inflammatory diet by drinking a half gallon of water a day or more. Over time, lax behavior may lead to increased caffeine intake and reduced water intake. Caffeine is linked to inflammation and can cause the anti-inflammatory diet to work less effectively at reducing inflammation.

The anti-inflammatory diet is not about strictly forbidding all foods that may increase inflammation. Deprivation is the number one reason people scrap new diets and return to old eating habits. Instead of depriving, try healthier alternatives or simply reduce the number of times prepackaged foods, fatty red meats and trans fat based oils are eaten. Once in a while is not the problem. It is when that once in a while becomes every week or every day that inflammation may return even though you feel you are following an anti-inflammatory diet.

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Tips To Prepare Favorite Meal On Low GI Diet

A low GI diet consists of foods that are low on GI levels of the carbohydrate food that is taken by an individual. These GI levels are evaluated on the basis of a method that rank a food on the blood glucose level that is released in the body after eating. A low GI food offers a wide variety and has a lot of taste. It is more appetizing and more satisfying and later the individual doesn't crave for more food. A lot of family problems happen over the food as different individuals have different choices. So if a family is taking a Low GI diet then here are some tips that can avoid arguments over the type of food that is taken.

Few Tips

1. Use a cooking spray that is a staple of low GI food cooking regime. Cooking spray is available in variety of flavors and they add no fat to the meal project at all. Using this spray instead of butter and oils will drastically reduce the amount of fats in preparing the favorite meals for low GI.

2. Fish is another staple of the low fat cooking. One can make great dishes in less time. Just grab some foil and put flounder in the center. Spray with butter flavored cooking spray and add favorite vegetables and bake them in the oven.

3. Low GI diet not only involves fish and chicken, red meats are also used in the favorite meals. Most of the leaner cuts do tend to be a littler tougher than fatty counterparts, but can be easily addressed with a good tenderizer.

4. Add some flavor and can spice with great condiments like lemon and honey as well as peepers and seasoning.

5. Use margarine instead of butter- it is very hard to tell the difference between margarine and butter that is low in calories.

Overview

Before preparing favorite meals on low GI diets one thing should be borne in the mind that does not overlook the health factor. It is best to prepare low crabs meals regarding good health reasons. One more important thing is that do not prepare the meal with high calorie. Make food that includes favorite vegetables and is healthy.

Effect of low GI diets on health

Low GI diets is one of the simplest and easiest way by which people will not only be healthy but also trim down their excessive fats. Low GI diet benefits are as following:

1) Enhance Energy Level : As long as people will take proper low GI diets they will enjoy the high- level of energy everyday.

2) Lower blood pressure: Low GI diets also plays an important role in reducing intake of carbohydrates, which immediately result to lower blood pressure.

3) Reduce Cholesterol: Low GI diets also help in reducing cholesterol levels. This is really a blessing for the people suffering from obesity.

4) Regularized sleeping schedule: People who is suffering from insomnia can get relief with proper low GI diets.

5) Enjoy Flawless skin : This types of diet also help in protecting the skin and increase the freshness of skin.

Conclusion

Glycemic index is a cardinal way to rank the carbohydrates according to their effect on individuals blood glucose level. Low GI diets is best for the people because it produces only marked fluctuations in human blood glucose and insulin levels, which is an effective method to avoid heart disease for long-term. Low GI diet is the best option for the people who are suffering with obesity and excessive fat. Glycemic index diets help in reducing the sporadic hunger and maintain the proper balance of energy level.

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High Cholesterol is a Metabolic Derangement - What Can You Do About it Right Now?

Is high cholesterol a symptom of something else? It is not actually a disease, but a metabolic derangement that can be caused by other diseases and can contribute to other diseases. The biggest danger of hypercholesterolemia (higher than normal cholesterol levels) is heart disease.

The most common kind of age-related heart disease is atherosclerosis or hardening of the arteries. There are several kinds of particles that transport cholesterols around the body. They are all called lipoproteins, but they are broken down into groups according to the number of proteins and the number of lipids (fats) that make up the particle.

The number of proteins and lipids affects the density and buoyancy of the particles. The range of density varies from very low to high.

The high density lipoproteins (HDL) are sometimes referred to as "good", while the low density LDL particles are often referred to as bad. The reference has to do with the fact that the LDL particles can penetrate the endothelium of the blood vessels and become stuck. Eventually, the particles can become oxidized or hardened.

The more LDL particles and total triglycerides in the bloodstream, the greater the chance that some of them will become oxidized. Thus most doctors consider high cholesterol a symptom of something else: atherosclerosis.

Atherosclerosis, known colloquially as hardening of the arteries, is one of the most common heart diseases among elderly people. As the LDL particles build up and become hardened, blood flow to the extremities is reduced.

Blood pressure increases as the heart begins to work harder. Eventually, the passage ways become narrow. They can close off completely or a chunk of the hardened mess can fall off and get stuck in the heart, causing a heart attack. If the chunk travels to the brain and forms a clot, it will cause a stroke. Understandably, some doctors consider high cholesterol a symptom of something else, an increased risk of heart attack or stroke.

Diseases that contribute to imbalanced cholesterol-levels include diabetes and hypothyroidism. Anything that affects the liver's function could ultimately affect the blood profiles. Kidney disease, anorexia nervosa and Zieve's syndrome are among the diseases that can cause higher than normal cholesterol-levels. Type II diabetes is relatively common and the incidence is expected to increase in years to come, despite evidence that it is preventable.

Is high cholesterol a symptom of something else? It could be a symptom of too many simple carbs in the diet. Although initial research focused only on dietary sources of cholesterol, there seem to be other factors to consider.

Ideally, the modern diet would be as it was thousands of years ago, but it has changed greatly. We should eat meat or vegan protein, fruits, vegetables, seeds and whole grains like wild rice. We should not eat all of the simple refined carbohydrates; sugars and junk foods.

Is high cholesterol a symptom of something else? It could be a symptom of a lack of nutrients in the diet. So, a good dietary supplement could help.

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Dieting To Lower Cholesterol - Simple Tips

A popular myth surrounding happinesslifetime.com low cholesterol diets is that it is due to the trend practised by the younger generation of continually following starvation regimes in order to stay slim. However, the real reason that people tend to cut out cholesterol is not just for vanity but because of how it negatively impacts their health. High levels of cholesterol contribute to the case of many life threatening diseases namely hypertension and coronary illness and diabetes. The incidences of these diseases occur mainly in older or middle aged people. As the body ages certain functions that the body performs in the process of digestion begin to slow down. This problem is compounded if the person is overweight. The first thing that most doctors will advise the patient, before any other action is taken, is to change their eating habits and to adhere to a regime whereby the intake of cholesterol is reduced.

The word cholesterol is synonymous with heart disease and there is a general misconception that cholesterol is to be avoided as something that is detrimental to health. High levels of cholesterol are indeed the cause of many serious coronary disease, but, an intake of some cholesterol is essential for the body to function correctly. Certain levels of cholesterol are required in maintaining a balance of hormone levels and it is also needed for the production of bile salts. Vitamin D is also produced from cholesterol. The real issue regarding cholesterol is how to maintain the correct levels.

Cholesterol is categorised as being either good or bad. The bad cholesterol, namely LDL is responsible for blocking the walls of the arteries and therefore causing coronary illness such as heart attacks and strokes. This type of cholesterol is found largely in processed and canned foods and foods which contain amounts of trans fats and saturated fats. Good cholesterol is found in foods such as nuts and all types of seafood, and particularly fish. This type of cholesterol is known as HDL and is responsible for the transport of LDL from the arteries to the liver where it is expelled from the body. For those who have high levels of bad cholesterol, LDL, a diet rich in fiber is encouraged. Fiber can be found in significant quantities in fruits, vegetables, oats and cereals. This kind of diet has proven to be most effective reducing the LDL levels in the body and thus lowering the risk of coronary disease.

People suffer from high levels of bad cholesterol for many reasons. Although poor diet is one reason for the occurrence of high levels of cholesterol, age and gender also are known factors that have a bearing on this problem. Not surprisingly high cholesterol is a condition found in people who are middle aged or elderly. The reason for this is that as the body ages some necessary functions begin to slow down and cholesterol levels are not efficiently regulated as they are in a younger person's body. High Cholesterol is also known to discriminate regarding gender. Lack of exercise is another factor that contributes to this condition, and along with a happinesslifetime.com low cholesterol diet, a doctor will also advise the patient to undertake some regular exercise which will not only improve overall health but also lower the levels of bad cholesterol.

By following a sensible low cholesterol eating plan, taking regular daily exercise, and avoiding fatty and processed foods you can effectively tackle the problem of high cholesterol and enjoy a healthier life.

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Tips on Putting Together an Affordable Great Tasting Cardiovascular Diet

In some respect trying to formulate a cardiovascular diet for both heart and artery health, that doesn't leave you feeling flat can be quite a challenge. The key to developing a cardiovascular diet is knowing which foods are considered heart healthy and then using your creativity to put together a cardiovascular diet that works for you both from a heart health and financial perspective.

The financial angle of developing a cardiovascular diet is rarely discussed probably, because many heart healthy foods are quite expensive. For instance the American Heart Association, as well as others suggest two servings of backed cold water fatty fish per week. Of these cold water fatty fish salmon is considered to be the highest in heart healthy omega 3 oils. The truth is if you are on a tight budget trying to feed a family of four fresh salmon may not be on the menu due to its prohibitive pricing. But as with most things, if there is a will there is a way and canned salmon can be quite reasonable. Additionally, sardines and tuna are also high in heart healthy omega 3 oils and if you can find a way to work them into your family recipes they can be an excellent alternative. A word of warning though, some studies suggest that because of ocean pollution tuna is becoming dangerously high in mercury and should only be consumed in moderation.

By using your imagination to create a canned salmon salad garnished with carrots and/or broccoli you have been able to use your culinary skills to produce a meal that is both heart healthy and affordable. But while you have a good thing going, keep in mind that many salad dressings are high in artery clogging saturated fat, so a vinaigrette or lemon wedges would be much better choices.

One other interesting piece of research that has come to light in recent months concerning a heart healthy cardiovascular diet has to do with sugar and refined sugars. According to a large study (80,000 women) sugar and refined sugars decrease good cholesterol (HDL) and raise the levels of the very dangerous early stage fats known as triglycerides. In fact one doctor after reviewing these results concluded that there is a distinct possibility that eating a diet which includes moderate saturated fat is better than a diet low in saturated fat and rich in sugars and refined carbohydrates.

Another villain in a healthy cardiovascular diet are trans fats also known as hydrogenated fats. These are manmade fats that have many of the same properties as saturated fats and are perhaps the unhealthiest of all. Trans fats increase bad cholesterol (LDL) and decrease good cholesterol (HDL) and can sometimes be found in tasty delights such as cookies, crackers, and microwaveable popcorn.

Now that we have laid the groundwork for creating a delicious cardiovascular diet that is sure to dazzle your friend and family let's add some heart healthy foods to use as building blocks. They are: black beans, tuna, extra virgin olive oil, walnuts, almonds, sweet potato (dry), tofu, carrots, oatmeal, flaxseed grain (bread, muffins), low fat yogurt (watch the sugar content), cherries, blueberries, avocados, lettuce, and any product fortified with plant sterols.

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