Improve Your Immune System with a diet rich in colourful fruits and Veggies, this can boost your Immune System by arming your body with antioxidants. The antioxidant-rich foods in these foods can help fight the effects of cell-damaging free radicals, and may reduce the risk of chronic disease.

Feed the Immune SystemBan the blahs by filling your plate with brightly coloured foods-and I don’t mean with M&M’s or Smarties. Healthy food choices equip you to fight of illness and disease, not to mention helping to keep you strong overall. Specifically, foods high in antioxidant nutrients-vitamin C and beta-carotene-have immunity-stimulating properties. A healthy immune system protects you from virus’s and bacteria.

Cordyceps sinensis is a highly valued medicinal mushroom in both Classical Chinese Medicine and modern clinical practice. In China it is called “winter worm, summer grass”, and the “caterpillar mushroom”. Cordyceps is found in the highlands of China, Tibet, and Nepal, above 10,000 feet. It is used to build and support immune function in various immune compromised conditions including chronic fatigue, cancer, and respiratory conditions.

Eat plenty of red, green, yellow and orange fruits and veggies to get the full amount of immunity boosters and disease protectors, add whole grains to your meals.

Boost Your Immune System

Why Red Foods Are Nutritionally Hot: Red has long been associated with love and passion. Now it’s also one of the colours of health. In cluding red foods in your diet can be a healthy step toward good nutrition for you and your loved ones. Here are some reds that will add loving nutrients to your menu.

Tomtoes: The red colour in tomatoes comes form lycopene, an antioxidant linked to a lower risk of prostrate cancer and heart disease.

Red Peppers: They’re also rich in antioxidants. One red pepper and one cup of strawberries: each contain more than 100 percent of the recommended daily allowance of vitamin C for women.

Red Grapefruit, Watermelon: These fruits contain lycopene also.

Strawberries: They contain generous amounts of the powerful antioxidant vitamin C and anthocyanims, both of which are linked to a reduced risk of heart disease and cancer.

Raspberries: Besides being rich in vitamin C and fibre, they contain anthocyanins, antioxidant plant pigments that have been shown to help prevent cancer and heart disease.

Cranberies, Radishes: These foods also contain anthocyanims.

Red Wine: It contains antioxidants that could lower the risk of heart disease.

Boost Your Immune System-Weight Loss Diet Tips 4 Life!

It is possible to lose weight by just “keeping A Daily Food Diary“. Don’t start doubting me or yourself on this one, keeping a food journal can help you double your weight loss.

How you ask? By keeping a diary you are keeping a record of what you are eating, it helps you take responsibility and identify your food choices. You have a clear view of what, when and why you are eating. It allows you to learn about your eating habits and the amount of calories you are consuming.

“I know your telling yourself I can do this without writing down everything I ate in a diary”.

According to the studies, those who kept food diaries and recorded their food intake lost twice as much weight as those who kept no diary. The simple act of writing down what you eat encourages you to consume fewer calories. After 2 months of following a well balanced diet plan consisting of fruits, vegetables, low-fat or non-fat dairy, carbs, protein, fats and moderate exercise, the average weight loss was approximately 13 pounds.

Now Doesn’t that get you motivated to pick up a piece of paper and jot down what you ate? Remember not to omit any information and do it right after eating, don’t depend on your memory. Most importantly, stay POSITIVE, and get yourself a food diary!

The information you record while keeping a food diary, will help you design an eating program to meet your specific diet plan. These instructions will help you get the most out of your food diary.

Generally, food diaries are meant to be used daily throughout your weight loss period, but through experience in working in a weight loss centre it’s been proven that keeping track of what you eat for even 1 week can help you make changes in your diet.

Each day as you recorded what you ate and your weight, you will be able to look back to previous weeks and track your weight loss. This is beneficial especially if your weight loss slows down. You will be able see what you ate on certain days and how much you weighed to get you back on track.

How were you feeling while you were eating (for example, sad, happy or depressed)? If you had a vegetable, record how much you ate (1/2 cup or a whole cup). When eating meat, remember that a 3-ounce cooked portion is about the size of a deck of cards. Only use the portion size of a deck of cards when you are eating out, measure when you are home.

Daily Food Diary | Why You Should Keep A Food Diary-Weight Loss Diet Tips 4 Life!

Your Daily Meal Plan should include appropriate servings from all of the food groups.
Follow this principle to reduce your total calorie intake. It will allow you to lose weight safely and consistently while meeting your bodys’ basic nutritional needs.
When you properly define your Daily Meal Plan, you will organize your daily eating habits affording you balanced and healthy meals.

• You must plan ahead by packing your foods the night before. So, you should always have fresh and low-fat foods around.
• Sometimes if you work all day it is best to work backwards if you know you are having a protein, starch and veggies for dinner, figure out what it is you are required to eat for breakfast and lunch so that at the end of the day you don’t end up with way too much food that you can’t eat, it will throw your consistency off which in turn will put your weight loss off track because you didn’t eat everything allotted for that day.
• Keep it simple. Don’t get too caught up on the specifics or your diet. Start by simply just paying attention to what you are eating
• Eat your foods slower.
• Make healthier food selections like fruits, vegetables, whole grain cereals, beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
• Avoid foods that are high in fats and calories.
• Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
• Use a variety of fruits and vegetables in your meal plan.

Weight Loss Meal Plans | Daily Meal Plan-Weight Loss Diet Tips 4 Life!

The Calculating BMR (Basal Metabolic Rate) is an estimate of how many calories your body needs to maintain its current weight. It represents the amount of calories per day your body burns, regardless of exercise.

In order to lose weight, you simply need to increase your daily activity or consume fewer calories than those needed to maintain your weight.

When you know your daily calorie need, the BMR Calculator can help you manage your weight. If your goal is to lose weight, you can deduct 500 calories. This will allow you to lose one pound a week.

People who are overweight or obese are at higher risk for chronic conditions such as high blood pressure, diabetes, and high cholesterol.

If you are overweight with other risk factors (such as high LDL cholesterol, low HDL cholesterol, or high blood pressure), you should try to lose weight. Even a small weight loss (just 10% of your current weight) may help lower the risk of disease.

Basal Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight.

A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1 lb. a week. This explains why that lucky person across the tablefrom you doesn’t get fat from all that junk food.

You can do quite a lot to speed up your metabolism. The secret of burning calories lies in knowing what determines your basal metabolic rate and what you can do to influence it.

Eat little and often : There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals.

There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows.

Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

Provided your small meals do not degenerate into a quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely to binge.

Calculating BMR-Weight Loss Diet Tips 4 Life!

Omega Fatty Acids have been found to be very beneficial for the heart. They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes.

They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function.

Likely due to these effects, omega-3 fats have been shown that they may help control lupus, eczema, and rheumatoid arthritis, and play protective roles in cancer and other conditions.

These fatty acids could also reduce the risks and symptoms for other disorders including diabetes, asthma, inflammatory bowel disease, ulcerative colitis, mental decline, anti-inflammatory and anti-blood clotting actions, and lower cholesterol.

The strongest evidence for a beneficial effect of omega-3 fats has to do with heart disease. These fats appear to help the heart beat at a steady clip and not veer into a dangerous or potentially fatal erratic rhythm.

Such arrhythmias cause most of the 500,000-plus cardiac deaths that occur each year in the United States.

Omega-3 fats also lower blood pressure and heart rate, improve blood vessel function, and, at higher doses, lower triglycerides and may ease inflammation, which plays a role in the development of atherosclerosis.

The human body can make most of the types of fats it needs from other fats or raw materials. That isn’t the case for omega-3 fatty acids (also called omega-3 fats). These are essential fats, the body can’t make them from scratch but must get them from food.

EFA’s are a form of polyunsaturated fat that the body derives from food. Omega 3′s (and omega 6′s) are known as essential fatty acids because they are important for good health. The body cannot make these fatty acids on its own so omega 3′s must be obtained from food.

These different types of acids can be obtained in foods such as cold-water fish including tuna, salmon (preferably wild salmon), herring, and mackerel.

Other important omega 3 fatty acids are found in dark green leafy vegetables, avacados, nuts, seeds, soybeans. Unsaturated fats are usually liquid at room temperature non-hydrogenated soft margarine, olive, corn, canola, sunflower, flax seed oils, and salad dressings that contain these oils.

So read those food labels carefully and choose your fats wisely. And as a rule of thumb, liquid fats are better for you than solid fats.

Omega Fatty Acids-Weight Loss Diet Tips For Life!

Do It For Your Heart Having a Heart Smart Breakfast: Eating lower-fat reduced-salt meals has become synonymous with heart health. That doesn’t mean mean you have to avoid all fats or sacrifice flavour.

Breakfast is the most important meal of the day. Choose a healthy heart smart breakfast that is low in sugar and fat, high in fibre and contains a source of protein.

Choosing A Heart Smart Breakfast

Choosing Healthy Breakfast Foods is not a simple task. Experts say that choosing a healthy breakfast cereal is mainly about getting some whole grains. You should aim to select cereals that are high in fiber, ones that are made with whole grains.

Cereals made with refined grains have generally not been linked to health benefits, like a lower risk of death from heart disease, as whole-grain breakfast cereals have. Refined-grain cereals do not lower the risk of gaining weight or having a higher BMI (body mass index), but whole grain-rich cereals do. Review the ingredient listing of a Nutrition Fact label to identify added sugars rather than reading the amount of total sugars in the product

Eat For Health

Tips for a healthy breakfast
Breakfast is an important meal. here are tips for getting a healthy start to your day.
Don’t skip breakfast, eat it! Breakfast helps keep you alert and improves your memory and brain function.

Spread jam on whole wheat toast instead of butter. One tablespoon of butter contains 11 grams of fat: jam none.

Make an omlette with one egg and two egg whites; these are light, fluffy and lower in fat than the two-or-three egg versions. Cook them in the microwave so you won’t have to add any fat.

Eat a high fibre cereal with low-fat milk-it will keep you feeling full until your next meal. This staying power may have something to do with the lower glycemic index of bran cereals. One study noted that the glycemic index of corn flakes was more than twice that of bran cereal.

Make your own low-fat, whole grain muffins; They’ll taste great and are healthier than muffins found in coffee shops.

Heart Smart Breakfast-Weight Loss Diet Tips 4 Life!