Healthy Tips: Helpful Tips For Healthy Life

How To Have High Quality Protein Without Paying Too Much

Posted in Healthy Eating by doctorsonline on December 29, 2009

Protein Rich FoodsProtein is a vital part of a healthy diet. Whether it is from meat or vegetarian sources, our body relies on protein for many of its functions. As we know, meat can be quite expensive. But, most of us in the U.S. consume more animal protein than we need, so with a few adjustments we can save money and have plenty of protein in our diet.

1. Purchase less expensive cuts of meat and practice portion control. Not only do you save money on the cut of meat, but you can also stretch the meat for more meals when you make tasty things such as casseroles, sauces, soups, stews, and stir-fries. It is easy to add extra vegetables, beans and whole grains to create delicious, hearty, and filling meals. You also get plenty of protein and you save money.

2. Experiment with vegetarian sources of protein. Veggie proteins, such as beans, are quite inexpensive, highly nutritious, easy to prepare, and taste great. Stock up on dried and/or canned beans and lentils. You’ll not only save money, but calories too! Other great sources of less expensive high quality protein are nuts and seeds, as well as eggs. Try going meatless once a week: i.e. “Meatless Mondays.”

3. Canned fish and chicken are a great option for things like sandwiches, enchiladas, casseroles, and salads. These items last for a long time on the shelf so can be bought ahead. They are great to have on hand for great tasting, quick, easy, and healthy meals.

Smart Food Budgeting Tips

Posted in Healthy Eating by doctorsonline on December 28, 2009

Smart BudgetingSmart choices saves money. Learn to evaluate on how you spend your money on food. The first way to save money on food is to limit or cut out unnecessary food spending. Here are some smart food budgeting tips:

1. Shop wisely. The conventional grocery store is not the only place to buy food. Many options are available that you may not be aware of. Some of these “new” venues may offer a significantly cheaper way to purchase food. Search out these types of stores and markets in your area and compare prices. It can save you a lot of money.

2. Find cheaper protein options. There are a number of ways to stretch your food dollars, such as always comparing prices to find the best deal and clipping coupons for healthy foods you like and would buy anyway. Two of most effective ways to save money on food are buying in bulk and learning how to purchase protein in the most affordable way.

3. Buy in bulk. Doing things in bulk saves time and money. Buying in bulk is almost always cheaper. There are many items that can be bought in bulk – grains, dairy products, and meat, for example. You can freeze perishable items, such as meat, milk, and bread, in smaller portions to use, as they are needed. It is always a good idea to buy non-perishable items, such as dried beans, grains, and canned foods, in bulk.

4. Stretch your money when you cook. Preparing large portions of food to use over multiple meals saves time and energy. When cooking, it’s also important to think about how to incorporate leftovers into new meals. Finally presentation has a big effect on the appeal of a meal, so a little effort put in, makes a huge difference.

Healthy Eating With Low Cost Budget

Posted in Healthy Eating by doctorsonline on December 24, 2009

Buying Healthy FoodsNowaday, it is important to learn how to stretch out our food budget yet still eating healthy foods. It is still possible to enjoy healthy food on any budget; it just take a little knowledge, enough time, and smart planning. Since living on a budget becomes more important, here are some way to do it:

1. Cut out junk foods. Evaluate how much money you are spending on items such as soda (regular or diet), juice, packages of cookies, crackers, prepackaged meals, processed foods, etc. Limit or cut out completely these unhealthy foods. Both your wallet and your body will be happy.

2. Eat out less. Even just reducing your meals out by 1 or 2 times per week can save you as much as $25 per week. This is an easy way to save money and even have some extra to spend on higher quality foods.

3. Be strict on your grocery list. The more prepared you are when you get to the store the less impulse purchases you will make. So write out a grocery list and stick to it.

4. Cook large portions of foods ahead. It saves time to cook once and eat multiple times. One idea is to make a big pot of soup at the beginning of the week or whenever you go food shopping. When you don’t feel like cooking, help yourself to a hearty bowlful along with a green salad. This makes a nutritious lunch or dinner anytime.

Delicious Holiday Foods That Doesn’t Added Weights

Posted in Healthy Eating by doctorsonline on December 22, 2009

Good news to all food lovers: you can now enjoy delicious foods without gaining extra weight because it’s absolutely possible to enjoy all of your favorite beverages, apps, sides, and desserts without finding yourself in a bigger pants size at the end of the year. Here is the list of delicious foods that doesn’t added weights:

Prime Rib1. Prime Rib (for Main Dish) – Prime Rib is one of the fattiest cuts of red meat around, especially if it’s not well trimmed. A cooked 6-ounce slice can have up to 720 calories, 63 grams fat, and 27 grams saturated fat – that’s more saturated fat than you should be eating in an entire day. Enjoy a serving of leaner protein like turkey, Cornish game hens, or lean ham. Also, splurge on beef tenderloin; also known as filet mignon; a succulent, yet lean holiday treat that has about half the calories and less than a quarter of the fat of prime rib.

Pecan Pie2. Pecan Pie (for Dessert) – Pecan Pie is one of the richest, most sugary pies going. The filling is typically made with butter, sugar, corn syrup, whole eggs, and chopped pecans (believe me, any nutrition the pecans offer is far negated by the rest of the line-up). With all of these rich ingredients, it’s no surprise that one slice winds up costing you about 575 calories. And that’s before you consider the whipped cream that goes on top. Plus, all that straight sugar jacks up your blood sugar and does a number on your insides.

Eggnog3. Eggnog (for Beverage) – Eggnog is loaded with artery-clogging fat because eggnog is made with whole milk, cream, and egg yolks, all major sources of saturated fat. An 8-ounce glass clocks in at 340 calories, 11 grams saturated fat, and 21 grams sugar. You can have a small pour, or try stretching your nog by adding some skim milk. Better yet, treat yourself to a glass of wine or a mug of warm apple cider instead (both are fat-free and only 120 calories per serving).


Best Diet Foods

Posted in Healthy Eating by doctorsonline on December 17, 2009

The real key to weight loss is to watch portions and choose quality, nutrient-rich foods. Here is how five foods that can help you slim down.

Dark Chocolate1. Dark Chocolate. Dark chocolate are more satisfying than milk chocolate; but measure your portion, and be mindful when you eat. Slowly savoring one or two squares of a high-quality dark chocolate bar will satisfy a craving more than wolfing down Hershey’s in front of the TV. According to some research, people who tried to not think about chocolate ate two-thirds more of it than people who were told to talk about it freely.

Potatoes2. Potatoes. Potatoes may be one of the most misunderstood foods. Fried or doused in sour cream, they’re not going to help you lose weight. But when boiled or baked, a potato’s starch absorbs water and swells. Once chilled, portions of the starch crystallize into a form that resists digestion known as resistant starch. Unlike other types of fiber, resistant starch gets fermented in the large intestine, creating fatty acids that may block the body’s ability to burn carbohydrates. In their place, you burn fat.

Bread3. Bread. Breads containing whole grains are healthiest, and one serving equals one slice of bread, half an English muffin, or a small roll. Bread is an excellent source of carbs, which your brain needs to produce serotonin, a neurotransmitter that promotes feelings of comfort and satisfaction. As our body digests carbohydrates, it releases insulin, which helps channel tryptophan; an amino acid—into the brain. Tryptophan then gets converted to serotonin. When serotonin levels are optimal, we feel calm and happy and have fewer cravings; when they’re low, we feel depressed and irritable, making us more likely to overeat.

Pasta4. Pasta. Cooked pasta and rice are about 70% water. Eating fluid-rich foods keeps you fuller longer, compared with dry foods. Like bread, the carbs in pasta boost serotonin to help curb overeating. The proper portion of pasta is ½ cup cooked, or about the size of an ice-cream scoop. Choose whole grain varieties for filling fiber, and add grilled chicken and lots of veggies to bulk up your dish even more.

Cheese5. Cheese. Cheese usually tops the no-no list, but its calcium improves your ability to burn calories and fat (at about 100 calories and 5 g of fat per ounce). Scientists found that people on a reduced-calorie diet who included an extra 300 to 400 mg of calcium a day lost significantly more weight than those who ate the same number of calories but with less calcium. Scientists aren’t exactly sure why, but eating calcium-rich foods is more effective than taking calcium supplements—and cheese has about 200 mg per ounce. Just stick to 2-ounce portions, and choose light varieties to get health benefits for half the calories.

Benefits Of Salt And Sugar For A Healthy Diet

Posted in Healthy Eating by doctorsonline on December 15, 2009
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SaltSalt itself is not bad. The problem with salt comes with the over-use and over-consumption of processed salt most commonly used. Many of us are unaware of how much sodium we are consuming in one day. It is best to limit sodium to 2,300 mg per day or equivalent of one teaspoon of salt. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount.

Refined SugarOn the other hand, it is just natural for us to like sweets; it is okay to enjoy them as an occasional treat. But, it is vital to keep sugar consumption to a minimum. Refined sugar is one of the bad carbs; not only  because it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. It is much better to choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.

Smart Eating For Healthy Living

Posted in Healthy Eating by doctorsonline on December 14, 2009

Healthy eating starts by learning “smart eating“. It’s not just about WHAT you eat, but about HOW you eat. Giving attention to what you are eating and picking up the foods that are both nourishing and enjoyable helps support an overall healthy diet.

1.  Chew your food. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

2. Avoid stress while eating. When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

3. Listen to your body. Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!

4. Eat early, eat often. Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Choose Foods That Improves Your Health

Posted in Healthy Eating by doctorsonline on December 11, 2009

Healthy eating is about feeling great, having more energy, and keeping yourself as healthy as possible which can all be achieved by learning some nutrition basics and incorporating them in a way that works for you. A person must maintain a balance between your calorie intake and calorie expenditure. So, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity. Keep moderate portions on foods you eat, especially high-calorie foods. Choose a starter instead of an entrée, split a dish with a friend, and don’t order super sized anything.

Be choosy on Choosing Healthy Foodswhat foods to eat. Choose foods that improves your health. Expand your range of healthy food choices to include a wide variety of delicious foods. Healthy eating is an opportunity to expand your range of choices by trying foods; especially vegetables, whole grains, or fruits; that you don’t normally eat. Eat plenty of fruits, vegetables, grains, and legumes. These foods are high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol.

Avoid foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Limit sugary foods and refined-grain products like sugar because is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. But, you can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart; even if those French fries aren’t.

Don’t forget to drink lots of water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Plus, adding regular physical activity and exercise will make any healthy eating plan work even better.