Weight Loss Diet Tips 4 Life » healthy eating

Drinking Water To Lose Weight | How Much Water To Drink

Trisha — Sun, 23 Aug 2009 22:02:26 +0000

Water Power is part of the foundation for any good weight loss program and over all good health. Adequate water intake reduces fluid retention. In other words the less water you drink the more fluid your body retains. Yup! That’s right. If your body is deprived of water power, it will hold onto what little it has. Now you know How Much Water To Drink.

Increasing your water intake will cause your body to stop hoarding its limited supplies. It’s not unheard of for people to lose 3-4 lbs. shortly after increasing their intake… hmmmm… ready to go get that first glass now. Let’s gradually work our way up from 3 glasses of water to 64 fluid ounces. This is one diet tip you should never forget. Now keep reading and you will learn a lot more about the power of water.

How Much Water Should I Drink

Twenty percent of your water need will come from the foods you eat. It may be difficult to drink enough of the cool clear fluids on a busy day. Be sure you have water handy at all times by keeping a water bottle with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor.

Water gets the toxins out

It is your body’s principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water power. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain you of energy and make you tired.

Obviously, we all lose some excess water through urination and urination is required for the removal of various toxins from the body. When fluid volume is diminished, the ability of the body to remove toxins through urination is also diminished.

It is a common misunderstanding that the more water we drink, the harder it is on the kidneys. In fact, except for people with some uncommon kidney problems, the opposite is true.

Water soluble toxins cannot be easily removed through the bowels, especially when a lack of hydration also causes constipation. These toxins then must be eliminated in other ways such as through the skin. The increase in body toxin levels can cause headaches and fatigue. The attempt by the body to remove excess levels of unwanted chemicals through the skin can cause acne and will aggravate eczema. Drink Your Water!

It is essential to transport oxygen to your blood.
It transports nutrients through your blood. It flushes out impurities and excess salt.

Water Loss is a part of weight loss.

It sounds weird – to overcome water retention – drink this clear, colorless, odorless, and tasteless liquid. But it’s true. If your body thinks it is in danger it will hold onto to the fluids, storing it between cells, causing swelling.

When your body is hydrated, it will naturally release stored fluids and help regulate your body temperature.

This powerful fat burning element even helps with weight loss or weight control by regulating your appetite. Thirst can often be mistaken for hunger which can be a real diet-blower. Drink your water!

Did you know that mild dehydration is a common cause for fatigue? That even a small drop in body water can affect your concentration?

Simply put, drink Water!!!! It’s simple, critically important, and virtually free! Do it for health, but remember it is equally important to drink to hydrate your body! Water can be a miracle cure for many common ailments. Try drinking some now and see if you don’t feel better! Ah… Water Power, the foundation and the fountain of life, one of your Greatest Tips in succeeding with your Diet Plan and excellent health.

Improve Your Immune System | Red Foods In Your Diet

Trisha — Sun, 23 Aug 2009 20:41:43 +0000

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.

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!

Digestive Enzymes | Enzyme Supplements | Everything About Enzymes

Trisha — Sun, 23 Aug 2009 18:35:40 +0000

Your body produces Digestive Enzymes that break down the food you eat into nutrients. These nutrients are then absorbed into your body through the small intestine.

When your body lacks these enzymes, it doesn’t digest properly, as a result, your body does not absorb the nutrients it needs.

A lack of enzymes, along with poor digestion can lead to an overgrowth of parasites, food allergies, unbalanced gut bacteria, constipation, indigestion, gas, bloating and other Digestive Health Issues.

Here you will find a list of enzymes and the benefits of digestive enzymes

Amylase (aspsergillus orzyne) : Responsible for the digestion of carbohydrates, amylase is an enzyme that breaks starch down into sugar. Amylase is present in human saliva, where it begins the chemical process of digestion. Foods that contain much starch but little sugar, such as rice and potato, taste slightly sweet as they are chewed because amylase turns some of their starch into sugar in the mouth. The pancreas also makes amylase (alpha amylase) to break down dietary starch into di- and trisaccharides which are converted by other enzymes to glucose to supply the body with energy.

Betaine HCL (betaine hydrochloride) : Responsible for the digestion of fats and proteins, betaine hydrochloride (betaine HCL) is an acidic form of betaine, a vitamin-like substance found in grains and other foods. Betaine hydrochloride is recommended as a supplemental source of hydrochloric acid for people who have a deficiency of stomach acid production (hypochlorhydria).

A deficiency of gastric acid secretion increases the likelihood and severity of certain bacterial and parasitic intestinal infections. Some research suggests that people with a wide variety of chronic disorders, such as allergies, asthma, candida albicans and gallstones, and acne do not produce adequate amounts of stomach acid.

Bromelain (pineapple) : Bromelain is a proteolytic enzyme found in raw pineapple and aids in the digestion of protein rich foods. It is also a vegetarian alternative to animal sourced enzymes. (Benefits of Bromelain) Bromelain aids digestion by enhancing the effects of the digestive enzymes trypsin and pepin. It can also help to prevent heartburn by ease diarrhea, if either are caused by a deficiency of digestive enzymes.

Cellulase (aspergillus niger) : Responsible for the digestion of fiber, from fruits and vegetables.
Lipase : Lipase is responsible for breaking down lipids (fats) and the digestion of nutrients in the intestines. (benefits of Cellulase) This digestive enzyme is responsible for breaking down lipids (fats), in particular triglycerides, which are fatty substances in the body that come from fat in the diet.

Lipase and Lipase AN : help digest fats and oils. Undigested fats can cause weight gain, high cholesterol, and high blood pressure. Additionally, Lipase helps your body better utilize omega fatty acids.

Ox Bile Extract (ox bile) : Ox Bile Extract helps improves bile secretion which helps ease digestion. Benefits of ox bile extract include a possible reduction of gallstones, greater absorption of vitamin K, A, D and E and may be beneficial in treating liver diseases such as cirrhosis and hepatitis.

Pancreatin : A combination of 3 enzymes, Pancreatin produced by the exocrine cells of the pancreas. It is composed of amylase, lipase and protease. This digestive enzyme mixture is used to treat conditions in which pancreatic secretions are deficient, such as pancreatitis and cystic fibrosis.(Benefits of Pancreatin) It has been claimed to help with food allergies, celiac disease, autoimmune disease, cancer, and weight loss. Pancreatin is sometimes called “pancreatic acid”, although it is neither a single chemical substance nor an acid.

Papain (papaya) : Responsible for breaking down proteins, papain is an enzyme present in papaya. The benefits of papain is breaking down meat fibers. It has been utilized for thousands of years in its native South America.

Pepsin : Pepsin benefits-helps digests protein, and stimulates the liver to produce bile. In the stomach, the enzyme pepsin functions to break proteins into smaller pieces. Because pepsin can only break the bonds next to certain amino acids, proteins are only broken into these shorter chains, and not digested all the way to amino acids. That must be done later, in the small intestine. Most digestion and absorption of nutrients occurs in the small intestine.

Protease (Carica papaya) : Responsible for the digestion of proteins, protease is responsible for digesting proteins in your food, which is probably one of the most difficult substances to metabolize. The benefits of protease is considered to be one of the most important enzymes that we have. If the digestive process is incomplete, undigested protein can wind up in your circulatory system, as well as in other parts of your body.

Phytase, Hemicellulase and Xylanase
specifically help with releasing fiber-bound minerals from plant sources.

Due to the high amount of processed foods in the North American diet, people over the age fo 35 can benefit from the daily use of digestive enzyme supplements.

Digestion Enzymes-Digestive Enzymes Supplement The Body – Weight Loss Diet Tips 4 Life!

Digesting Carbohydrates | Enzymes For Digesting Carbohydrates | Carbohydrates Digestion

Trisha — Sun, 23 Aug 2009 17:41:00 +0000

The process of Digesting Carbohydrates begins in the mouth. Our saliva contains an enzyme called amylase that starts breaking down the more complex carbs into simpler types. Enzyme activity continues in the stomach, but slows down significantly as digestive acids are released into the stomach by the glands.

Another version of amylase is secreted by the pancreas into the duodenum (first section of small intestine). This cuts down carbohydrates into simple sugars – maltose, lactose and sucrose. As the carbohydrate passes further into the intestine, the enzymes chop maltose lactose and sucrose into smaller bits,to be more easily absorbed, which are eventually converted to glucose and absorbed through the intestinal walls into the bloodstream.

How We “Digest Carbohydrates”

After carbohydrates are broken down into glucose, in the duodenum and jejunum of the small intestine, the glucose is absorbed into the bloodstream and taken to the liver, where it is stored or distributed to cells throughout the body for energy. In this way, the liver regulates levels to provide sufficient energy for the body.

How are carbohydrates broken down into glucose?

For example, excess glucose (a cause of hyperglycemia) is converted in the liver to glycogen (glycogenolysis) in response to the hormone insulin, and stored. Likewise, if blood sugar levels fall, (eg. between meals), the glycogen is re-converted to glucose (glycogenolysis) in response to messages conveyed by the hormone glucagon, to prevent hypoglycemia. If glycogen levels are exhausted, glucagon can trigger the formation of glucose from some amino acids (protein) or glycerol (fats) – a process called gluconeogenesis.

In simple terms, the digestive system from the mouth to the small intestine (carbohydrates digested in digestive system) is designed to break down disaccharides and polysaccharides into monosaccharides.
This metabolism of carbohydrates is achieved through the secretion of a number of digestive enzymes into the gastrointestinal tract “intestinal digestion” (especially in the duodenum) where they attack carbohydrates and gradually convert them into simple sugars like glucose so they can be absorbed into the blood.

Digestive enzymes are involved in digesting carbohydrates

Digestive enzymes are like biological scissors – they chop long starch molecules into simpler ones. Sometimes our bodies require the help of “digestive aids”

What Determines Speed of “Digesting Carbohydrates”?

Generally speaking, the speed of carbohydrate digestion is determined by the chemical nature of the carbohydrate itself, and thus how “resistant” it is to the activity of the enzymes.

More on the Digestive Tract Bloating, Constipation…..Help With Digestive Aids

A simple sugar is much less resistant than a starch, and is digested or metabolized much faster. Poor digestion, things that slow down carbohydrate digestion include: the presence of acid (from gastric juices or the food itself), and the presence of soluble fiber.

Carbohydrates are a class of natural organic substances that includes sugars, starch and cellulose (indigestible plant fiber).

The digestion of a particular carbohydrate in the gastrointestinal tract depends upon the complexity of the carbs molecular structure – the more complex carbohydrates makes the digestive system must work harder to break it down in order to absorb it into the bloodstream.

Digestion Of Carbohydrates-Weight Loss Diet Tips 4 Life!

What Are Phytochemicals | Phytochemical Foods

Trisha — Sun, 23 Aug 2009 16:40:57 +0000

What are Phytochemicals?

Phytochemicals are natural plant compounds found in vegetables and fruit. Whole grain breads and cereals, brown rice and some nuts are also rich in these bioactive compounds. Many of these compounds (such as lutein and flavonoids) may help reduce the risk of cancer.

These Antioxidants are vitamins and other compounds that protect our cells from damage.

Antioxidants destroy free radicals, which are chemicals that are produced when our bodies use oxygen.

Free radicals can damage cells, which can lead to cancer. Some examples of antioxidants are vitamin C, vitamin E and beta-carotene.

No one food or food compound can protect you from cancer, but a combination of foods from a diet rich in vegetables and fruit can. Choose foods high in antioxidants rather than take supplements. Experts say that the health benefits may come from the interaction of the minerals, vitamins and antioxidants in food.

Many phytochemicals give vegetables and fruit their bright colours. Each colour group is associated with certain plant compounds, so choose from each colour group every day.

Dark green and orange

Dark green and orange vegetables and fruit are particularly rich in lutein and beta-carotene. Broccoli, carrot, snow peas, spinach, squash,cantaloupe, kiwi, mango, orange.

Studies on the role of cruciferous vegetables (broccoli, cabbage, kale) in cancer development are just beginning. But early evidence suggests that diets high in these foods have beneficial effects on cells that may lower cancer risk.

Broccoli, cabbage and kale may protect against cancers of the colon and rectum. Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard are excellent sources of fibre and a wide range of phytochemicals called carotenoids, such as lutein.

Researchers have found that carotenoids in dark green leafy vegetables may decrease the risk of certain types of cancer.

Red and blue/purple

Red and blue/purple vegetables and fruit contain this bioactive compound like lycopene and anthocyanins. Red pepper, tomato, blueberries, raspberries, strawberries, pomegranate, beets.

Tomatoes are rich in lycopene. Some research shows that eating cooked tomatoes appears to help prevent and slow the growth of prostate cancer but this is still being studied.

Vegetables and fruit in the blue/purple group, in particular many berries, contain anthocyanins and phenolics. Both of these phytochemicals are powerful antioxidants and are being studied for their potential to reduce the risk of some cancers.

White, brown and tan

Foods in this group contain antioxidants like allyl sulfides and polyphenols.

Cauliflower, garlic, onion, potato, banana, pear. Garlic belongs to the family of vegetables called allium, which also includes onions, scallions, leeks and chives.

Studies have found an association between eating lots of garlic and allium vegetables and a lower risk of stomach cancer and prostate cancer.

Interesting tidbitPhytochemicals called flavonoids that are found in cocoa have two positive effects. One, the antioxidants block arterial damage caused by free radicals. These unstable molecules (free radicals) may damage the arterial walls by blocking the artery wall lining.

The second indicates, that chocolate inhibit platelet aggregation which could cause a heart attack or stroke. There have also been studies indicating that cocoa flavonoids relax the blood vessels which inhibit an enzyme that causes inflammation.

What Are Phytochemicals-Phytochemical Antioxidant Foods – Weight Loss Diet Tips 4 Life!

Unsaturated Fats | What Are Saturated Fats

Trisha — Sun, 23 Aug 2009 15:12:11 +0000

Saturated Fats – Bad Fats Increase The Risk Of Heart Disease

Saturated fats is one of the major risk factors of heart disease. A diet high in hydrogenated fat causes a soft, waxy substance called cholesterol to build up in the arteries.

Too much saturated fat increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor for heart disease and some types of cancer).

Hydrogenated fats are usually solid at room temperature and are found predominantly in animal products such as meat and dairy products, butter, cheese, and all milk except skim. Saturated fats are strongly associated with higher cholesterol levels.

Tropical oils such as palm, coconut oils, which are used in commercial baked goods and coconut butter.

A large intake of polyunsaturated fat may increase the risk for some types of cancer.

What Are Saturated Fats?

Eating too much saturated fats can raise blood cholesterol levels and increase that risk of heart disease. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors.

The American Heart Association recommends limiting the amount of bad fats you eat to less than 7 percent of total daily calories.

That means, for example, if you need about 2,000 calories a day, no more than 140 of them should come from hydrogenated fats. Thats about 16 grams of these bad fats a day.

Try these alternatives to replace hydrogenated fats in the foods you eat. Have foods made with liquid vegetable oil but not tropical oils, eating fish and nuts.

You also might try to replace some of the meat you eat with beans or legumes, learn how to Live Fat-Sensibly.

Unsaturated Fats | What Are Saturated Fats-Weight Loss Diet Tips 4 Life!

Omega Fatty Acids | Omega 3 Fats

Trisha — Sun, 23 Aug 2009 14:56:10 +0000

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!

Food Groups | The Basic Food Groups| Healthy Foods-Healthy Diet

Trisha — Sun, 23 Aug 2009 14:08:13 +0000

Carefully selecting foods from each of the Major Food Groups is the healthy and balanced way to organize your healthy meal plan through each day.

Fruits and Veggies: Eat at least one dark green and orange vegetable each day from the fruits and veggies food groups. Look for dark green vegetables such as broccoli, romaine lettuce, and spinach. Go for orange vegetables such as carrots, sweet potatoes, and winter squash.

Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Enjoy vegetables steamed, baked or stir-fried instead of deep fried. You should have vegetables and fruit more often than juice, plus it is great nutrition kids and adults need. Many people use the food guide pyramid, healthy foods for healthy diets.

Grain Products: Did you know that grain products are a food group? Whole grains are a source of fibre and are typically low in fat? Fibre rich foods can help you feel full and satisfied. A diet rich in whole grains may also help reduce the risk of heart disease.

To eat well, start by following these easy tips when choosing grains from the food groups:

Make at least half of your grain products whole grain each day. Eat a variety of whole grains from the food groups such as barley, brown rice, oats, and quinoa and wild rice. Enjoy whole grain breads, oatmeal and whole wheat pasta.

Choose grain products that are low in fat, sugar, and salt. Compare the nutrition fact table on labels to make wise choices for your healthy eating plan, and healthy eating for kids. Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

Meats and alternatives:

Did you know that meat and meat alternatives provide protein, fat and many other important nutrients including iron, zinc, magnesium and B vitamins? You don’t need to eat large amounts from this food group to satisfy your nutritional needs.

Food Group Choices

To eat well, start by following these easy tips from the Food Guide:

Have meat alternatives such as beans, lentils and tofu often. Eat at least two food guide servings of fish each week.
Choose fish such as char, herring, mackerel, salmon, sardines, and trout from this healthy food group.
Select lean meat and alternatives prepared with little or no added fat or salt, so trim the visible fat from meats.

Remove the skin on poultry. Use cooking methods such as roasting, baking or poaching that require little or no added fat. If you eat luncheon meats, sausages (high fat foods) or prepackaged meats, choose those lower in salt (sodium) and fat.

Oils and Fats:

There are different types of fats in foods including saturated, unsaturated and trans fats.The nasty cholesterol fats Choosing the right amount and types of oils and fats and low fat foods can lower your risk of developing certain diseases such as heart disease.

Whether for good health, or a “low fat diet” include a small amount of unsaturated fat and limit the amount of saturated and trans fat in your day. Include a small amount – 30 to 45 mL (2 to 3 Tbsp) – of unsaturated fat each day to get the healthy fat you need. This amount includes oil used for cooking, salad dressings, margarine and mayonnaise.

Unsaturated vegetable oils include Canola, Corn, Flaxseed, Olive, Peanut, Soybean, and Sunflower.

The Nutrition Facts table appears on food labels with a consistent look, making it easy to find and easy to read. The labelling regulations introduced in 2003, also updated the requirements of over 40 nutrient content claims and allowed five health claims on diet-health relationships to be used on food labels or in advertisements.

Together, the Nutrition Facts table, the nutrition claims, and the ingredient list provide you with more information to make informed healthy food group choices with choosing from the major food groups.

Healthy Breakfast Foods | Heart Smart Healthy Breakfast Meals

Trisha — Sun, 23 Aug 2009 13:56:02 +0000

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!

Healthy Snack Food | Easy Healthy Snacks

Trisha — Sun, 23 Aug 2009 13:44:30 +0000

Healthy Snack Ideas

Have a heart smart sandwich for a Healthy Snack Alternative. Choose whole grain breads and spread them with mustard or horseradish instead of butter, mayo or margarine.

Add flavour, texture, fibre and colour to your sandwich with mixed greens and fresh, roasted or grilled veggies, such as peppers or tomatoes, or sliced fresh fruit.

For fillings, choose canned fish packed in water or broth instead of in oil.

Healthy Snack Choices

Choose low-fat mayo, or even drained low-fat yogurt or sour cream, instead of regula mayo in tuna, salmon and egg salads. One tablespoon of mayo packs 11 grams of fat, versus half the fat and calories in reduced versions. (note at bottom of the page for weight loss tip)

Eating a Healthy Snack Food, such as an apple or small salad a couple hours before your next meal will not spoil your appetite. It will however, help curb your appetite and make it easier to get to your next meal without becoming ravenously hungry, which might otherwise lead to overeating at your next meal. Having a nutritious snack between meals can fit into your daily eating plan, just be sure to choose nutritious, low fat snacks, without a lot of calories.

Healthy Snack Food

For healthy snack alternatives look for crackers made with whole grains that contain no more than 170 milligrams of sodium, no trans fats and no more than one gram of saturated fat per 20-gram serving.

Clean and slice nutritious fruits and veggies and store them in your fridge. As ready to munch on items, they’ll rise to the top of your snack list.

Make a low-fat hummis or bean spread; use it as a dip or spread. As well as being low in fat, it’s a great source of fibre.

Choose sherbet, sorbet, frozen yogurt, light ice cream or low-fat gelato instead of gourmet or premium ice cream. There are 17 grams of fat in a half cup serving of a typical gourmet ice cream; frozen yogurt has 4.5 grams, and sorbet is fat free.

Low-fat is not necessarily low calories. A low-fat brownie can have the same number of calories as its highter-fat counterpart. If you’re counting calories, read labels carefully.

Healthy Snack Ideas-Weight Loss Diet Tips 4 Life!