Eating Right
The most important way to eating right is to watch the amount of foods eaten daily, which can help reduce fat, and give the body just the right amount of protein and vitamins for the day. It’s important to have healthy foods that provide with Calcium, Potassium, Vitamin D, B12 (if you are an alcohol drinker), folic acid, iron (not too much it’s possible to develop kidney stones). Eating the right foods can help you live a longer, healthier life.
Research has proven that many diseases or illnesses such as diabetes, heart disease, arthrosclerosis, and high blood pressure can be prevented and controlled by eating right. Getting the nutrients you need is highly recommended to have a great and healthy body. Keeping your weight under control can be very easy if you only train yourself to know what your body capacity is (knowing how much to eat before getting too full). Must always help the body stay healthy and lean, not only to look great but also to live longer and healthier life. Try to balance the calories you get from foods you eat, and try to exercise to reduce some of these calories. It is never too late to start eating right. Here are some helpful tips.
Eat a variety of foods, especially:
Vegetables |  |
o Good Vegetables to each are peppers, eggplant, spinach, snow peas, and cucumbers
o Green leafy vegetables are rich in iron which is great for blood circulation, iron is the reason why oxygen is picked up in our Red Blood Cells
o Cucumber is great for losing weight since it’s full of water and oxygen, and also it’s great for heart burn.
o Tomato is very acidic which is great for after heavy meals that take long to digest.
o Garlic is not only a delicious addition to many foods, but it can also help you burn fat. Garlic has protective qualities, which can help reduce your fatty deposits. And on the plus side its great for blood circulation.
o vegetables that have low calorie properties:
§ Celery
§ Cucumber
§ Garlic
§ Asparagus
§ Lettuce
§ Zucchini
§ Broccoli
§ Beets
§ Cabbage
§ Cauliflower
§ Turnip
§ Carrots
§ Onion
§ Spinach
Fruits |  |
o All fruits are good specially citrus fruits or juices (melons and berries)
o Bananas are excellent source of potassium and flushes out salt from your system.
o Blueberries great replacement of chocolate, eliminates cravings of sweets and is tasty
o The reason why apples and berries are fat burning foods is that they contain pectin. Pectin rests in the cell walls of most fruits and is plentiful in apples. Pectin combines other cells together and makes the fruit sturdier. Pectin limits the amount of fat your cells absorb. When you consume pectin through fruits, it binds with water and destroy fatty cells causing them to release fat deposits. Applesauce is a great source of pectin.
o Vitamin C is found in grapefruit, oranges, lemons and limes has a fat burning quality (acid). Essentially vitamin C reduces the content of fat and can liquefy or dilute fat, making it less effective and easier to flush out of your body. Increasing your consumption of vitamin C rich products with ever meal can help lessen the impact of the fat you are eating.
Dry Beans |  |
· Red beans, string beans, navy beans, soybeans, lentils, chickpeas, fava beans, lima beans, black-eyed peas, kidney beans, black beans, and peanuts. All beans are full of protein which is great for muscle building.
· They can reduce your risk of heart disease by lowering blood cholesterol, stroke, and prevent cancer.
· Contain low calories, no cholesterol, lots of complex carbohydrates, and little fat. Also beans are a good source of vitamin B, potassium, protein, and fiber, which helps the digestive system by relieving constipation, and may even help prevent colon cancer.
Whole grains |  |
· Rice, oats, corn, and barley, whole grain breads and cereals. Cook your grains fully because if it’s not cooked well it’s possible to develop Human intestinal parasites worms in the digestive track and stomach.
o Cause constipation, stomach bloating, disease health problems. Other symptoms include anemia, asthma, diarrhea, digestive disorders, fatigue, low immune system, nervousness, and skin rash
o There can be over 100 different types of parasites worms living in human bodies. Some are microscopic in size while others can be seen quite easily. These common organisms can be found everywhere in our environment, in the air we breathe, in the water we drink, or in the food we eat.
Carbohydrates
· It’s very important to add carbohydrates to your diet; every carb item should be 1 cup or less.
· Good carbs include:
o Steamed brown rice
o Steamed wild rice
o Whole wheat pasta
o Oatmeal
o Beans
o Sweet potatoes
Cholesterol:
Cholesterol is a lipid, a type of fat found in the body. Having high "bad" cholesterol means you have too much LDL in your blood. LDL is low-density lipoprotein, or "bad" cholesterol. Too much cholesterol in the blood, or high cholesterol, can be serious. People with high cholesterol are at risk of getting heart disease. This can lead to a heart attack or stroke. Only about 20% of cholesterol comes from the foods you eat. The other 80% is made by your body. Things such as age and family health history affect how much cholesterol your body makes.
Foods low in fat, saturated fat, and cholesterol:
Fish |  |
- Fish is an excellent low-fat food, a great source of protein, vitamins and minerals.
- The oils in fish are important for unborn and breastfed babies (Be careful eating some types of fish during pregnancy they contain mercury).
- Eating a variety of fish helps to reduce your chances of stroke or heart attack.
poultry |  |
o Prepared without skin
o Boiled chicken is always good for muscle building, its rich in protein. It must be cooked all the way (fully cooked) to prevent salmonella.
o Avoid eating raw meats such as beef, pork, chicken it’s bad for health, although it is easier for digestion but it’s always best to look out for your body.
Proteins
o Fish
o Chicken
o Lean steaks
o Lean ham
o Tuna
o Salmon
o Egg whites
Low fat dairy products |  |
Research on a weight loss and dairy study recommended that a dairy rich diet versus a dairy poor diet can nearly double the rate of weight and fat loss with the same level of calorie restriction. Three to four servings of dairy products a day is more effective than calcium supplementation through pills or calcium fortified foods.
Weight Control
You can control your weight by eating healthy foods and being physically active. Physical activity can help prevent many diseases, such as diabetes, osteoporosis, and mental disorders (depression). Physical activity also will help you feel better and stay at a healthy weight. No matter how hard it gets it’s extremely important to not quite, make time for physical activity, start slowly, and keep it up. It’s necessary to exercise; helps keep the bones strong and not prone to breakage.
Fighting Over Temptations
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Abusing alcohol or using illegal drugs can cause serious medical problems. It’s acceptable to drink at least one glass of wine every other day, it’s good for blood circulation unless pregnant. Alcohol and drug abuse can lead to car accidents, depression, and can affect family and friends in many personal ways. Drug use can cause heart and breathing problems. Alcohol abuse can cause liver, heart problems, and mouth/throat cancer.
Smoking causes major diseases (lung, mouth, bladder, and throat cancer) also heart problems and strokes. It is never too late to stop smoking. Smoking can affect others too through second hand smoking. Children’s immune system is extremely weak; therefore they are prone to having asthma or cancer through second hand smoking rather easily.
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Try talking to your doctor on taking advice on how to quit and eliminate toxic substances such as cigarettes and alcohol out of your life.
Soy Products |  |
Soy has experienced resurgence in the past number of years because of its many healthy benefits. Soybeans contain lecithin, which can prevent fat from forming on your cells. Soy also helps breakdown fatty deposits in your body.
Oils |  |
- Using olive oil and vegetable oil is much better than margarine or butter.
- Using oils that are good for you is the best thing to add with food, not only to keep you healthy but also for a better and more delicious flavors that explode in your mouth.
- Best healthy oils are:
· Sesame oil (Vitamin E)
· Coconut oil (helps prevent cancer)
· Walnut oil (reduces heart disease)
· Peanut oil (reduces heart disease)
· Grapseed oil (lowers cholesterol)
Vegetable oil / canola oil – it has been claimed that it’s very healthy for you, but be careful it can be toxic since it contains mustard gas.
Healthy eating is not about strict nutrition or staying unrealistically thin, depriving yourself from the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk of heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying and healthy diet.
Keep exercising and remember do not give up. GOOD LUCK!
