LINKS
~The Gracious Panty~
~Slim-Fast~
~How to read food labels~
~Weight Loss Success: 7 Slim Down Secrets ~
~Include a Rainbow of Foods in Your Diet~
For several years, the National Cancer Institute and other groups of nutrition educators have encouraged everyone to have at least five servings a day of fruits and/or vegetables for better health. There is plenty of research that shows that the various phytochemicals (substances in plants) can help us maintain good health. They can protect against the effects of aging, reduce the risk of heart disease and even some cancers.
It turns out that different colors of produce contain different phytochemicals with various benefits. Here’s a quick summary of the colors, the fruits and veggies and the benefits:
Blue-Purple: red cabbage, eggplant, purple grapes, raisins and blueberries Can lower the risk of some cancers AND promote a healthy urinary tract system
Red: watermelon, red apples, tomatoes, red grapes, pink grapefruit, beets, strawberries and red peppers. Can promote a healthy heart, lower the risk of some cancers and help maintain a healthy urinary tract system.
White/Tan/Brown: brown pears, potatoes, onions, bananas, garlic, cauliflower, mushrooms and dates. Promotes heart health and lowers the risk of some cancers
Yellow/Orange: carrots, cantaloupe, yellow summer squash, corn, oranges, sweet potatoes and peaches. Promotes a healthy heart, promotes good vision and supports a healthy immune system
Green: green cabbage, Brussels sprouts, broccoli, leafy greens (esp. spinach), green grapes, kiwifruit and green pepper.
Supports strong bones and lowers the risk for certain types of cancer.
Secrets of Healthy Eating How to Eat Smart While Dining Out from Krickett
Dining out is no longer cause for abandoning your healthy eating habits. These days more restaurants than ever offer low-fat, low-calorie menu items, making it easy to enjoy a delicious, nutritious dining experience.
Skip Heavy Appetizers. Deep fried foods, cheese stufffed items or cream-based soups can heap on the calories long before the main course arrives. Take the edge off your hunger by selecting broiled or grilled items, fresh vegetables or salads, or broth based soups like minestrone, chicken or tomato. Avoid fried chips and bread, many restaurants serve these items before a meal. Ask the waiter to put the condiments on the side.
Be Salad Savvy. Pile on fresh greens, beans, and veggies, but do not drown it with fatty dressings or high fat toppings like cheese, eggs, bacon or croutons. Pick calorie friendly dressing such as vingerettes, low fat/calorie dressings or even a squeeze of fresh lemon. Also, ask for the dressing on the side so you can control the amount you eat.
Go Low On Sides. Substitute high calorie/fat side dishes with low-fat options such as steamed vegetables, brown rice, pasta with low fat sauces (red sauce) and fresh fruit. Forget the french fries and have baked, broiled or roasted potatoes, but leave off the butter, cheese and creams. Flavor with salsa or perpper and chives instead. And watch out for the potato salads, macaroni salads, coleslaw, even tuna and chicken salads, which usually are heavy in mayonnaise, sugar and calories.
Choose Grilled, Broiled or Baked Meats and Entrees. Pan-fried and deep fried foods give you extra fat you do not need. Broiling, baking, steaming, poaching and grilling seafood, skinless poultry, lean meat and veggies give you all the flavor without all the fat.
Drink Water with your Meal. Having water instead of sodas, coffee, wine or other alcoholic drinks helps you consume less calories, caffeine and sugar. Drinking a glass of water before a meal will help curb your appetite.
Watch out for Dessert. Try to satisfy your sweet tooth with low fat desserts
like fresh fruit, sorbet, sherbet, and nonfat frozen yogurt. If you do indulge in high fat/cal
sweets, eat only a portion, or share it with the rest of the table.
~The Total Temple Makeover Diet~
By: Dr. Gregory Jantz
~The Makers Diet~
By: Jordan S. Rubin, N.M.D., Ph.D.
~The South Beach Diet~
By: Arthur Agatston
~What Would Jesus Eat~
By: By: Don Colbert, M.D.
~What Would Jesus Eat~
By: By: Don Colbert, M.D.