Eating healthy – Why is that people are always asking the same question? I.e. why do I need to have a healthy diet? Well why not, that is if you want to lead a healthy life like keeping fit and in shape. If you are one of those people who choose to ignore to eat healthy, then think of your family – who may just want to.
Eating healthy has an added bonus – as well as keeping your body up to scratch so as to speak, it is the happy factor that sets in – knowing you are servicing your body in the best possible way.
Eating a healthy diet is one way of helping the human body in shedding the pounds. A healthy diet combined with some physical activity is a sure way in helping any person carrying excess weight – to lose it faster. If your eating habits are not controlled then you can run into big trouble in the form of obesity etc.
Being overweight or obese can be very dangerous because it can increase the risk of heart disease, type 2 diabetes, high blood pressure, or even a stroke (paralysis) these are just a few to mention, respiratory organs can be affected leaving a person struggling for air i.e. breathing problems. Arthritis, gallbladder disease, sleep apnea, osteoarthritis, and some cancers of which no one is exempt from contracting if overweight – so this is one good reason to follow a healthy eating diet.
If you are unsure as to whether you are at the limit where you would be classed as overweight or obese – then fret not – because there is a simple way to help you find out. This is done by figuring out your body mass index (BMI). Women with a BMI of 25 to 29.9 are normally considered overweight, whereas some females with a BMI of 30 or more are classed as obese. Every grown up over the age of eighteen who have a BMI of 25 or more – is more prone to the dangers pointed out earlier, for example premature death and disability are two major risks that can result from being fat. If BMI was permitted to rise then more chance these health risks increases.
A little research and careful planning can help you find a diet to fit your lifestyle and better still give you a more rewarding one – all because you chose to change your life for the better in following a healthy eating plan.
A sure way to replenish your body is with balanced nutrition – do this by eating a variety of nutrient-packed foods daily. Make sure you stay within your daily calorie intake.
Eat a variety of fruits – these can be fresh, frozen, canned or dried – rather than fruit cordial. A 2,000 calorie diet will insist your intake be 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).
Mix your vegetables from time to time. Dark green veggies is an healthy eating option, such as broccoli, kale, and other dark leafy greens; orange vegetables, such as carrots, sweet potatoes, pumpkin, and winter squash; remember to eat what it is that you will most enjoy – therefore making your diet more pleasing and appetizing. Other tasty options are peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas and lentils.
This is your healthy eating diet so you get to choose.
Before taking up any diet always consult your doctor or dietician for advice. Guidance for the happy dieter info http://www.sheddingthepounds.com.
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Btw Well done Sabrina! You have done great. =]
aww..inshallah you will. You just have to try and get that little bit of exercise done or substitute that chocolate for an apple. Every little helps lol
Congratulations to Sabrina!
Here is a list of healthy snacks which you can have when you are
hungry. You still want to watch how much of these healthy snacks you eat.
This is a snack, not a meal. If you do not control your portions,
you will end overeating on healthy snacks, and even gaining weight.
Yogurt
Fruit cup
Apple
Banana
Pear
Peach
Grapes
Plum
Orange
Berries
Watermelon
Raisins
Carrots
Celery
Broccoli
Mixed nuts
Tomato
Chicken noodle soup
Cauliflower
Green or red peppers
Peanut butter crackers
Nuts
Whole wheat cereal with skim milk
Trail mix
Oatmeal
Whole wheat bagel or toast
Pure bran muffins
Fruit smoothie
Spinach
Sweet potato
Broth-based vegetable soup
Skim and low-fat milk
Bean soup
Dear Steve,
Try this list of healthy quick snacks:
1. An ounce of cheese or cheese stick
2. Power Bar — I prefer Clif Luna bars
3. Yogurt– Plain with a teaspoon of fruit spread
4. Yogurt parfait with fresh fruit
5. Hard boiled egg
6. Carrots and hummus
7. Red, yellow, orange bell peppers with hummus
8. Sugar snap peas with hummus
9. Cottage cheese and apples
10. Peanut butter and celery
11. Peanut butter and crackers
12. Peanut butter on a banana
13. Cashew butter on crackers with fruit
14. Trail mix with almonds, raisins, dried apricots, cereal
15. Glass of milk
16. Handful of whole almonds, or cashews, or walnuts
17. Fruit smoothie
18. Piece of whole fruit with a few whole walnuts
19. “Baked” cinnamon apples — put sliced apples in the microwave for 2 minutes until soft. Top with cinnamon.
20. Frozen (no sugar added) fruit
21. Frozen fruit popsicles
22. Dried apricots with whole shelled walnuts
23. Edamame beans
24. Meat roll (turkey,ham,lean roast beef) spread with light cream cheese and shredded carrots
25. Bowl of cereal and milk
26. Bag of cereal for on-the-go
27. Crunchy peanut butter on apple slices
28. Pear slices with 1/2 oz of blue cheese
29. A cup of low sodium chicken and vegetable soup
30. Apple slices rolled in swiss cheese and turkey
31. Peel and slice a banana in half lengthwise. Spread each slice with 1 tsp soy or sunflower seed butter. Top with a line of fresh blueberries. This is a nut-free, gluten free, dairy free snack packed with protein, fiber and antioxidants.
http://www.healthy-diet-mom.com/healthy-snack-ideas.html
Some general philosphy on cheap eating.
http://www.healthy-diet-mom.com/healthy-eating-on-a-budget.html
Try these recipes (good for people who want to make meals fast)
http://www.healthy-diet-mom.com/healthy-eating-recipes.html
I hope this helps!
Mary
Stock up on fruit and veggies at the dining hall (I would smuggle out a banana/apple/etc all of the time). Also, think about what you are missing in your diet and think of how to plan your meals in the dining hall (we always had veggie options, side dishes, rice, veggie sandwiches, fruit salad, etc at ours and the others I have been to are similar). I think you just aren't using your dining hall effectively. Think outside of the box and go to several different stations to make a meal if necessary.
As for outside of the dining hall, look at what you are eating and what you need. Here are some suggestions:
Need more protein? Peanut butter is cheap. So are beans. Three different kinds of canned beans and an italian dressing makes a good three bean salad that should last a week or so. Also, you can buy tortillas, beans and salsa and make your own Amy's style veggie burritos. Tuna is also cheap! If you make up some tuna salad with some bread or tortillas — that's a main dish that can last a week.
Need more grains? Pasta, bread, etc. I would buy ramen and instead of dumping the crap it comes with on it, I would top with some salsa and cheese or tomato sauce.
Also, if you buy nutrition bars in a pack, they are usually less than a $1 a piece, and I used them as a whole meal. Great source of protein, some good carbs and a bit of the fat we need. If you have a Trader Joe's or Wal-Mart near you, they are usually the cheapest places to get bars.
Don't be super picky, be creative and you will be fine. You can also go to your school's health/welness center. They usually have someone who specializes in nutrition that can help you (and usually the services are already included in your tuition). You need to eat about 1600-2000 calories to maintain weight. More tha 2000 to gain.
Wow this is great !!!! so motivational
V8 Fruit Fusion Light is not at all bad — only 50 calories per 8 oz serving. But it does have 10 grams of sugar (from the fruit), which thus accounts for 80% of its total calories. While it does contain healthy doses of Vitamins C, E, and A, it has zero grams of fiber. All the same, Calorie Count gives it an "A."
http://caloriecount.about.com/calories-wegmans-v8-v-fusion-vegetable-i131304
I don't know if you have a Trader Joe's in your area, but I buy their store brand low sodium Garden Patch juice. Like the V8, it has only 50 calories per 8 oz serving with half as much sugar. It also contains 2 grams of fiber.
Another alternative to "boring" water is flavored white tea, like hibiscus. It's less bitter than green tea, and you can sweeten it with stevia, which is completely natural and calorie-free. The same goes for herb teas: Use stevia to sweeten them. Stevia is extracted from a leaf and has no known side effects, which is definitely NOT the case with aspartame or Splenda.
Yes, you can get too much Vitamin C — an excess may cause a number of issues. Do NOT take large doses of it!
http://www.mayoclinic.com/health/vitamin-c/AN01801
Great video! Keep up the work Sabrina, you look wonderful!
You may think you have found the perfect solution to keep your weight static, and still drink beer.
Knock off the beer or by the time you're 35 you'll be 250 and have a BIG beer gut.
Don't think of it as giving up beer, think of it as a healthy lifestyle.
You can, on occasion have a few beers with friends, but don't make it a habit. After you hit 30, every empty calorie finds somewhere to unattractively store itself.
Your progress isn't shot. But this binge does indicate that you're cutting back too severely. once in a while, you should allow yourself a splurge food in a small amount, so that you won't go crazy when you are around it. This is how you can eat healthy for the long term.
wow well done!
keep it up
Hi,
Compared to my diet (which helped me loosing 35 KG on a 6 months period and I have been keeping my weight since 2 years) you are high on protein but pretty low on Carbs. Try wholegrain cereals in the morning with skimmed milk or coffee. Also with your dinner add some pasta. As the other guy said try low far cheese it is really good. you mentioned "some" dried apricot pieces , how many is your "some" you need at least 16 pieces/day to have a balanced serving of fruit (each 4 pieces = 1 fruit serving)
Your daily sports activity is very good. You can eat some junk once a week if you like. I do sometimes (you know when you are forced to go out with friends and hit those restaurants …)
good luck
she must be really tall
wow Sabrina ur looking beautiful,i’ll try to be like u soon.inshaALLAH
time2beamom.blogspot. com
You're doing something wrong. I know I need to lose weight right now because I'm not hitting the gym. Simple and plain.
Perhaps you need to lower your sodium, and carbs, Maybe your portions of food is too great for your work out.
You either have to eat diffferent and work out more or you're being impatient (I say as say you've been to a Dr. whom I assume said you're healthy and don't any condition that promotes excessive weight.)