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Are You Making Healthy Food Choices?

Are You Making Healthy Food Choices?

Would you believe it… 90% of Americans claim they make healthy food choices, but our well-known love of sugary drinks and calorie-laden foods suggests otherwise.

So while many people are trying to eat right… lots of us are making big time mistakes according to a Consumer Reports Health telephone poll of just over 1,200 adults, few of whom kept track of their health – 52.6% of these said their diet was “somewhat” healthy, 31.5% reported their diets to be “very” healthy, and 5.6% claimed to be “extremely” healthy eaters.

The thing is, 43% of the respondents said they drank at least one sweetened soda or sugar sweetened hot drink a day. Only around 25% said they limited the number of sweets and fat they took in each day. Four in ten admitted to taking in less than five servings of fruits and veggies each day. The same number also told the consumer group that they usually chose refined carbs over healthy whole grains.

Hard to find the healthy eating here, isn’t it? Eating in this way sabotages a healthy eating plan and adds to your waistline.

Certainly drinking added calories is a bad idea – a much better choice is a diet soda (or water) and a piece of fruit. This satisfies the craving for something sweet, without adding the calories.

Another no-no the survey found, Americans rarely, if ever, count calories. Just 13% weigh themselves every day. According to the CDC, keeping an eye on your calories is a must if you’re trying to watch your weight. It’s no surprise than that 33% were startled to learn that their self reported healthy weight was actually in the overweight (25.0-29.9) or obese (over 30.0) BMI range.

It’s clear there’s a disconnect between what people perceive as a healthy diet and what they do in real life. So, some advice… write down everything you eat for a week – then look at the list and ask yourself, “Is this a healthy diet?” Chances are, when you see precisely what you are eating, as opposed to what you think you’ve been eating, you’ll see there’s room for improvement.

And that’s the good news out of the survey; Americans did exhibit some healthy eating habits. A full 78% said they ate breakfast every day, which has long been associated with better weight control. What’s more, the breakfast choices are healthier too, fruit, fruit juice or cold cereal (Cheerios was number one) were tops among survey respondents. Doing this keeps hunger from getting foothold, so you have a better chance of staying on track, resisting snacks or the nearly irresistible urge to binge at that next meal.

When it came to eating fruits and veggies, one third of respondents said they ate the recommended five (or more) servings a day. Experts, including government ones, agree, eating lots of fruits and veggies, particularly the brightly colored ones that have higher levels of vitamins and minerals, is essential. As is putting aside the refined carbs and sugar sweetened drinks.

Making healthy food choices like avoiding all the processed foods and choosing whole grains instead are also the things you need to be doing, really doing, in order to give your body the healthy fuel it needs.…

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Fighting the Emotional Setbacks of Weight loss Programs

Fighting the Emotional Setbacks of Weight loss Programs

In opposition to what many reluctant dieters believe, starvation isn’t your worst nightmare when you decide to finally engage yourself in a weight loss program. Your biggest adversary would be none other than yourself. As much as you want to reduce weight, you will shortly find out how much you don’t want to do the things you have to do in order to follow a strict weight reducing strategy. Even less aggressive routines wouldn’t seem to be so agreeable to you. More to the point, your emotional disposition would be your primary opponent.

In taking weight loss programs, you should be deeply motivated to your goal, and inclined to do what it takes to lose weight. Prepare yourself by thinking that it probably won’t be a happy ride for you. If anything, it would be greatly frustrating. Even though it doesn’t sound very encouraging, being expectant will be your armor against many emotional setbacks. Being prepared, you won’t be taken by surprise and be forced into a desperate decision right off.

Emotional Setbacks of ProgramsSo what should you expect from weight loss programs? Start with your favorite treats, snacks, meals, and dishes. Perhaps that would include ice cream, cheeseburgers, fried chicken, chocolates, and lots of other tasty treats. Chances are you will no longer be able to eat any of those. For someone as accustomed to eating greasy foods as you, this decision will be heartbreaking, if not totally devastating. At some point in your obese life, you have found solace in eating those delicious delicacies. You may be slightly overweight, but you do have the advantage of being able to savor the reason why you’re fat.

The Heartbroken DieterThere are very few momentous emotional catastrophes in a person’s life that can match the devastation of the heartbroken dieter. This emotional impediment will either slow your progress in losing weight or make you quit weight loss completely. This is the point where you will need your tons of motivation to push forward and continue on your weight loss routine.

Aside from giving up, you might also suffer a few withdrawal symptoms from greasy foods-just like you would suffer withdrawal symptoms from addition. Keep in mind that while there is a great difference between weight loss and rehab, engaging in weight loss is no less difficult. In order to sidestep the emotional hindrances losing weight, you must be well motivated, determined, and focused on one goal. Additionally, you have to be prepared for the worse. It might get bad-so bad, in fact, you might want to quit-but it won’t become impossible. There will always be a way if you set aside your sensitive mentality.

The Upsides of Weight lossHaving supportive friends is good for you, too. As you continue to shed those extra, unwanted fats, your friends will be the first to see, besides yourself, the startling change in your size. Their “congratulations” and “good jobs” and other complements will surely help motivate you.…

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How To Look For A Healthy Diet

How To Look For A Healthy Diet

In today’s age, people all over the world are always on the lookout for diets that would magically help them lose weight in no time. But by doing so, new problems arise in place of the old ones. The new problems I am talking about are the unhealthy and dangerous consequences that the body suffers because of these diets. Even though they know the dangers of these diets, people still continue to do them just so they could have the same body as that of their favorite model or athlete.

I’m not saying that these diets do not work. They do work. But a big problem with these is that when you stop doing them, all the weight that you shed will surely come back. Sometimes the amount of weight you lost will come back doubled. This is the biggest thing that the people promoting these diets are not telling anybody.

You have to understand that anything worthwhile will have to be achieved by working hard and being patient. This includes having a healthy body and losing fat. Don’t believe anything that promises you a magic pill that will help you shed some pounds in a hurry.

If you are looking for a diet, always make sure that the food are not lacking in nutrients. Eating foods that are just low in fat and calories are not good enough. You are going to have your calorie intake lower so you need the nutrients to compensate for this. If all you eat are just low calorie foods, you are endangering your health because of the lack of nutrients. It is a good practice to know the ingredients of something that you will eat so that you will have a good idea of what it can do for you. My suggestion is fruits and vegetables. Also some fruit drinks that do not contain a lot of sugar.

Also keep in mind that you are actually enjoying the food you are eating. There is no sense in eating food that you think is crap. You are just setting yourself up for failure. Having a good weight loss meal plan is something that you will do for the rest of your life. If you do not like what you are eating, sooner or later you will just stop doing it and revert back to the unhealthy food that you enjoy. There are lots of food out there that taste pleasantly and are healthy. Just try them out first before jumping off on a diet.

The last tip I will give you is to use some common sense. If you really want to have a good and healthy diet, choose foods that are low in calories and fat and at the same time rich in nutrients. If all you eat is low calorie and unhealthy food, that is not going to go to well for you.…

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Delicious Banana Q

Delicious Banana Q

Filipinos loves sweets like cakes, ice creams, chocolates and fruit desserts.

There are many kinds of tasty food in the Philippines and one of them is banana Q.

Banana is abundant in the Philippines and we usually love eating it at “miryenda” (snack) or just eating it any time of the day. It is nutritious, has vitamin B, potassium, fiber and tasty. Very easy to prepare and very affordable. In the Philippines, you can buy banana Q almost anywhere. It is sold at the streets, markets, department stores with price ranging from ten to twelve pesos. Many FIlipinos made selling banana Q their business because of low capital, easy preparation and cooking, easy sales and reasonable profit. If you are not in the Philippines, you can also easily prepare this delicious snack and share it with you loved ones.


– Five to ten bananas (“saba” is the best type of banana because it’s firmer, taste less sweeter compared to normal bananas being sold but you can use ordinary bananas if you don’t have saba)

– Brown sugar

– Cooking oil

– Bamboo stick (optional)


There are several ways to prepare banana Q but for me, this is the easiest.

– First, you have to get ripe bananas (five to ten will do for this project)

– Brown sugar (the more darker, the better)

– Cooking oil (most Filipinos use coconut cooking oil but any cooking oil will do)

– Peel the bananas

– Stick two bananas on a bamboo stick (optional)

– Roll the bananas to the brown sugar

– Heat the frying pan and add cooking oil (the more cooking oil the better to prevent the banana with sugar from sticking to the frying pan). When the cooking oil is hot and boiling, carefully put the bananas inside.

– Rotate the bananas from time to time to prevent it from sticking to the frying pan.

– You can add more sugar while cooking to get a brown even look.

– When the banana is brown and evenly covered, remove them from the frying pan

– Banana Q is best served hot but some people (including myself) love eating it cold. Now enjoy you homemade healthy and delicious banana Q.

Preparing banana Q is easy, cheap and fast. Whenever I need a quick dessert for my kid and his friends, banana Q is always on the top of my list.…

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Eating Healthy to Lose Weight All Week!

Eating Healthy to Lose Weight All Week!

Successful dieters are eating healthy to lose weight all week!

Recognise this pattern:

Monday: Start diet. Tell everyone you’re going to lose 2 kilos in 2 weeks on new diet.

Tuesday: Feel very inspired by new diet.

Wednesday: Ignore temptations and feel very proud of self.

Thursday: Feel good, stick to diet.

Friday: Tell everyone new diet is working, feel very impressed with self.

Saturday: Deserve a reward. Reward self with food.

Sunday: After over-rewarding self, feel extremely guilty and swear to start new diet tomorrow.

A common trap for would-be dieters is erratic eating. That is, for several days in a row, dieters eat moderate portions of healthy foods according to their healthy diet plan. Then they fall off the wagon, often magnificently, with a giant-worthy binge that sends them dispiritedly back to zero.

It’s vital that you work on overcoming this well known yo-yo effect. According to the National Weight Control Registry, successful dieters have a number of key factors in common. One of these is that successful dieters will follow similar eating patterns all week.

What does this mean? Dieters should work on creating steady healthy eating patterns that are practised every day of the week. Eat breakfast every day. Eat a low fat diet every day. Eat an appropriate number of calories every day.

Having steady eating patterns means you give yourself the opportunity to get into the habit of healthy eating. If the only constant about your eating patterns is that they’re up and down, you don’t have the chance to create long-term healthy eating habits. Forming habits takes about thirty days, so breaking your diet every couple of days, or every weekend, is simply self-sabotage.

It’s true that dieting can be hard work and incentives keep you motivated. However, rewarding yourself with food defeats the purpose. Instead of giving yourself the weekend off your diet, reward yourself with indulgent activities. Soak in a warm bath, listen to your favourite CD without distractions or let someone give you a massage.

Another advantage of steady and healthy eating patterns is that your body gets a chance to work out what’s going on. Your metabolism learns to anticipate the amount of calories it’s going to get to burn and level outs into a healthy balance.

So next time you feel yourself slipping off the healthy eating track, remember you need longer to make your healthy eating habits permanent. Go run the bath instead.…

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Foods to Help Your Weight Loss

Foods to Help Your Weight Loss

Looking for the best way to lose weight? You don’t need all of the fancy diets and programs out there in order to maintain your weight loss. You only need to look at your diet and exercise regimen and to modify both of them. A healthier lifestyle goes a long way in the weight loss department and is better than a crash diet for your body. This article will suggest some foods that will fill you up and not be as bad for you as the processed foods from the store.

Potatoes are one of the healthiest vegetables you can find to eat. They get a bad reputation as a fatty food because of their high carbohydrate content. However, the truth is carbohydrates are not bad themselves. The problem is when processed carbohydrates make up a large portion of your daily intake. Starchy carbohydrates like those in potatoes are actually beneficial to the body. They should be a part of your daily diet. An average sized potato by itself only has around 100 calories and will make you feel full if topped with the right condiments.

The biggest mistake in eating potatoes is the person will add the wrong toppings. Most people load their potato up with fatty condiments. Butter, sour cream, bacon and cheese make for a lovely loaded potato but they also add hundreds of calories to a healthy meal. Substitute low fat cheese, non fat yogurt and low fat margarine to keep it delicious but save your diet. Leave the peel in place for extra fiber and nutrition.

Fruits and vegetables are an important addition to any healthy diet. They provide loads of nutrients and fiber but they also prevent you from making an unhealthy choice of foods. Reaching for an apple rather than that bag of chips will save a lot of calories and fat from entering your diet. To lose weight fast you should try to get most of you calories from fruits and vegetables rather than fat and processed carbohydrates.

Eat your fruits and vegetables raw and unpeeled whenever possible. Frequently the peel contains the bulk of the vitamins and minerals so consuming them is best. Make sure to scrub the peel before consuming it to remove and dirt and pesticides. If you have to cook your vegetables try steaming them instead of boiling or microwaving. Steaming leaves most of the nutrients in the food while the other methods may not. Steamed vegetables retain most of their natural flavors reducing the need for added condiments like butter or sour cream.

Try to eat plenty of citrus fruit as the citric acid is known to assist the digestive system in breaking down the fatty foods you eat. It also provides you with your daily requirement of vitamin C. Vitamin C is essential for a healthy immune system and to having enough energy to keep your exercise routine running. Apples are another good choice as they have a high fiber content and will fill you up quickly. Hopefully these tips will help with your weight loss program.…

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Important Tips On Healthy Diet and Weight Loss

Important Tips On Healthy Diet and Weight Loss

One wrong perception about dieting is starvation and self depravity. Most individuals starve themselves because they believe that it can really have a great effect in weight loss. However, the effect of this is the opposite. Starving yourself will only cause you to crave and eat more. Have you ever wondered if there is a way on Healthy diet and weight loss? Is it really possible to go on a diet and weight loss without starving yourself? Well, believe it or not, the answer is yes.

Healthy diet and weight is very possible. No more self depravity and starvation because weight loss and dieting are never ever about these things. Talking about having a healthy weight diet may include concepts of healthy eating by eating the proper foods. This diet is mostly composed of fruit and vegetable which has low carbohydrate and fat content. Most fruit and vegetables can also help stabilized and cleanse the system. Drinking water can also help at the same time. Did you know that water is the best natural neutralizing agent available? Aside from the fact it can help in the body’s metabolism process, it can also help wash away fats together with the harmful chemicals in the body. All in all healthy weight diet is all about going natural and saying goodbye to sweet and fatty foods.

Healthy diet and weight benefits and advantages are proven by studies and individuals who practiced it. There will always be benefit and assurance that this method will be effective. Although the time frame will not be same, it is sure that you will always get the results that you wanted especially if you really commit yourself into it.…