Healthy Food: Weight Control

Healthy food: Weight Control

According to the National Institute of Diabetes and Digestive and Kidney Diseases, 66% of adults in the U.S. are overweight or obese. When you eat too much and don’t get enough physical exercise, you gain weight. Simple. To lose weight, you must burn more calories than you take in. But this doesn’t mean you have to starve yourself. Actually, the newest trend among the weight conscious is eating more. But not more cake, candy, pasta with rich buttery sauces, fast foods or high-sugar soft drinks. The idea of ‘more’ is not to focus on consuming less of the ‘bad’ foods, but aim to incorporate more of the good, healthy foods into your diet. It’s all about making substitutions rather than depriving yourself.

For example, at lunch and dinner, fill your plate with two or three heaping helpings of steamed or roasted vegetables drizzled with a little olive oil (a very healthy fat) or a large salad, a small portion of meat (2-4 ounces) and have a ripe juicy piece of fruit and a serving of sorbet for dessert. For breakfast, have a bowl of whole-grain cereal with added fruit and a few nuts (almonds, walnuts, pecans) with skim milk. For snacks, try a piece of cheese, an apple, low-fat yogurt, chocolate milk, peanut butter on low-fat crackers, or a hand-full of nuts. Healthy snacks have minimal calories (200 to 300 is a good range) and deliver a mix of protein, fiber, and fat to make you feel fuller, faster (that's the fat), and keep you full until your next meal (protein and fiber).

Here are some nutritional superstars to add (and substitute) to your meals that will not only deliver a host of vitamins, minerals and nutrients, but taste great and are low in calories:

Weight and healthy foods

1.      Roasted potatoes, sweet peppers, onions and fresh pineapple. Chop into medium-sized chunks, toss in a bowl with two tablespoons of olive oil and sea salt and layer on a cookie sheet to bake for twenty-five minutes. This combination is loaded with a multitude of nutrients as well as great flavor. A large serving of this is less than half the calories of an order of fries and much healthier for you.

2.      Spinach. Sauté the spinach in olive oil with nuts and raisins. The olive oil helps you to absorb the nutrients from the spinach. Or try chopping a cup of fresh spinach in a Cobb salad (with olive oil and vinegar dressing) to go along with a baked chicken breast. Spinach is a great source of vitamins A and C.

3.      Eggs. In the 90s, people feared eggs because of their fat and cholesterol content, but research has shown little, if any, connection between dietary cholesterol and blood cholesterol. Now, eggs are back on the healthy menu because they provide a complete set of nutrients including all the amino acids your body requires. The protein also keeps you feeling full all morning and gives you energy.

4.      Fruit. Slice an apple and spread peanut butter on the slices. Apples are low in calories and high in fiber, soluble and insoluble. The peanut butter is a good source of protein and helps you feel full. Strawberries, raspberries, blueberries, kiwis, pineapple, pears, plum, etc. – all of these fruits are high in antioxidants and vitamins. Eat them alone, in smoothies, on cereal, or in low-calorie desserts. Not only are they healthy for you, you’ll save tons of calories and feel full.

5.      Choose a variety of vegetables to have raw or cooked everyday. Whatever is in season is the best choice, but any will work to help you eat healthy and save calories. With your lean turkey sandwich at lunch, have a raw veggie medley with low-fat vegetable dip instead of a fast-food hamburger and super-sized fries. 

6.      A variety of seeds and nuts make excellent snacks even though most nuts have a high fat count – the fat in them is healthy fat that your body uses and needs. Try a hand-full of almonds in a cup of low-fat yogurt. The almonds are healthy fat and protein while the yogurt has fat-fighting calcium.

7.      Cheese is another great choice. Its combination of protein and fat curbs your appetite for hours and it’s healthy. Most cheeses come in low-fat versions. And try a small glass of low-fat chocolate milk instead of soda. Again, it provides protein and the sweet, chocolate flavor helps curb your cravings.

8.      An all-time favorite is the peanut butter and jelly sandwich. It’s healthy, especially if you choose whole grain bread and a low-sugar fruit spread. You’ll be getting fiber from the bread, protein from the peanut butter and something for your sweet cravings as well.

9.      Eat air-popped popcorn for extra fiber and add some dark chocolate, which has antioxidants and satisfies your craving for something sweet. Choose dark chocolate that is 60 to 70% cacao and eat only one or two squares. A large cereal bowl of popcorn is a serving size.

10. Choose fresh sliced tomatoes, cucumbers, grapes or dried cranberries to have with your lunch and dinner instead of corn chips or fattening side dishes.

Give eating healthy a chance and you’ll find that you’re not only satisfied, but you’ll feel better, lose weight, and be able to eat more!

Testing Your Biological (Body's) Real Age

Biological Age Test

The Biological Age Test can help you find out in moments what your biological age is and how your age is changing. For some, this might mean they are aging too rapidly. For others, good habits may show that their biological age is moving downward, making them healthier and more youthful. It’s never too late to make changes in your life either. No matter what the results, being able to track one’s biological age will help you find out whether you are heading in the right direction for health or if you need to turn around and ask for more directions.

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Monitor Your Health, Track Health Changes with Health Snapshot

Health Snapshot

Using a system like Health Snapshot will allow you to monitor your health on a daily basis. The test only takes a few minutes and the results are stored on your computer, helping you to monitor your progress in your health program. By simply making small changes, you can see your health assessments improve and your energy levels go up. When you are the one watching your health, you can be the one to take all the credit for its improvement too.

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Health News

Reuters - The White House ratcheted up its push for a quick healthcare vote in the U.S. Congress on Thursday, criticizing rising health insurance premiums at a meeting with top industry executives and wooing key lawmakers.

Reuters - In a dusty village near the Thai-Cambodia border, 24-year-old Oeur Samoeun sits on a dark green hammock recovering from a strain of malaria that has resisted the most powerful drugs available.

Reuters - The most commonly used tool for detecting prostate cancer, routine PSA screening, has become "a hugely expensive public health disaster," its discoverer said on Wednesday.

AP - Stock market slides may hurt more than your savings. New research suggests they might prompt heart attacks.

AFP - Doctors have found a relation between stock market fluctuations and heart attack frequency, a preliminary study by North Carolina's Duke University Medical Center has said.

AFP - Doctors have found a relation between stock market fluctuations and heart attack frequency, a preliminary study by North Carolina's Duke University Medical Center said Saturday.

AFP - Diabetics who seek to aggressively lower their blood pressure and cholesterol are not reducing their risk of a heart attack and could suffer negative side effects, a study released Sunday said.

AP - Many Americans with leaky heart valves soon might be able to get them fixed without open-heart surgery. A study showed that a tiny clip implanted through an artery was safer and nearly as effective as surgery, doctors reported Sunday.

Reuters - Food manufacturers need to work faster to re-formulate and re-package food so that it is healthier for kids, U.S. first lady Michelle Obama said on Tuesday.

AFP - Women who suffer a heart attack are twice as likely as men to die within the following month because they receive different medical treatment than men, researchers said Tuesday.

AFP - President Barack Obama warned wavering lawmakers Wednesday of a political price to pay for opposing his historic health care bill ahead of what was likely to be a razor's edge weekend vote.

AFP - US President Barack Obama Thursday dramatically postponed his trip to Indonesia and Australia until June, as he wages a vote-by-vote struggle to drive his health reform bill through Congress.

AFP - US President Barack Obama on Thursday scrapped a planned trip to Asia in favor of making an 11th-hour drive to help steer his historic health care overhaul through a cliffhanger Sunday vote.

AP - Federal health advisers said Thursday an electronic heart implant should be approved for a large group of heart-disease patients who currently aren't eligible for the device.

AFP - US President Barack Obama was to meet key Democratic lawmakers Saturday to drum up support for his sweeping health care reform plan ahead of a decisive vote on it in the House of Representatives.

AFP - US President Barack Obama was to meet key Democratic lawmakers Saturday to drum up support for his sweeping health care reform plan ahead of a decisive vote on it in the House of Representatives.

AFP - US President Barack Obama was to meet key Democratic lawmakers Saturday to drum up support for his sweeping health care reform plan ahead of a decisive vote on it in the House of Representatives.

Reuters - Democrats in the House of Representatives said on Saturday they had secured enough support to pass a sweeping healthcare overhaul and would dump a controversial plan to avoid a direct vote on the Senate bill.

AFP - US President Barack Obama led Democrats in a triumphant, fist-pumping rally Saturday and confidently predicted Congress would rise to a century-old challenge and pass his health care overhaul.

AFP - The US House of Representatives was to vote Sunday on Barack Obama's historic plan to overhaul the US health care system that the president says will provide health insurance coverage to the overwhelming majority of Americans.

AFP - US President Barack Obama led Democrats in a triumphant, fist-pumping rally Saturday and confidently predicted Congress would rise to a century-old challenge and pass his health care overhaul.

AFP - US President Barack Obama's historic drive to extend health insurance to nearly all Americans faced a crucial House of Representatives vote Saturday, with Democrats predicting victory.

AFP - The US House of Representatives is set to vote Sunday on Barack Obama's historic plan to overhaul the US health care system that the president says will provide health insurance coverage to the overwhelming majority of Americans.

AFP - US President Barack Obama's historic drive to extend health insurance to nearly all Americans stood Sunday on the cusp of passage through the House of Representatives after an 11th-hour deal.

AFP - US President Barack Obama's historic drive to extend health insurance to nearly all Americans stood Sunday on the cusp of passage through the House of Representatives after an 11th-hour deal.

AFP - US President Barack Obama's historic drive to extend health insurance to nearly all Americans stood Sunday on the cusp of passage through the House of Representatives after an 11th-hour deal.

AFP - US President Barack Obama's historic drive to extend health insurance to nearly all Americans will pass the House of Representatives in a crucial Sunday vote, his Democratic allies predicted.

Reuters - Average healthcare costs for U.S. employers rose by 7.3 percent in 2009, surpassing inflation and the growth rate in overall healthcare spending, Thomson Reuters reported on Monday.

AFP - The US Congress passed an historic health care overhaul Sunday, handing President Barack Obama a landmark win and taking the United States closer than ever to guaranteed coverage for all Americans.

AFP - The US House of Representatives sent a historic health care overhaul to President Barack Obama, bringing the United States closer than ever before to guaranteed coverage for all Americans.

Health Snapshot

Personal health monitor. Tracks daily health changes and alerts on possible health issues (including cancer) on its early stage. Designed for health cautious individuals, wellness centers, health clubs.

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Biological Age Test

Biological Age Test. Personal tool to evaluate and monitor biological age. Designed for health cautious individuals, wellness centers, health clubs.

Read more