Top 5 Healthy Diet Options For Women

Healthy Diet Options for women seem to be everywhere, but which ones really are healthy? As someone that has tried various diets in the past, I totally understand the appeal of finding a magic cure or solution to losing weight.  Whether it is a pill to take or a food to eliminate, the promise of dropping weight easily is appealing to most.  The problem is, not many of those are truly healthy.  So, I am sharing some tried and true healthy diet options that I know are not only safe but work.

Healthy Diet Options

Top 5 Healthy Diet Options For Women

To me, a healthy diet option is one that includes a focus on limiting intake while making sure what you do eat is nutrient dense.  This can in some cases eliminate a specific food group for various reasons, but typically has more of an “in moderation” approach overall.  I know that many have had success with ready-made meals, supplements, shakes, and similar items, but typically the results are not as typical.  Those programs also can come with some bad side effects that potentially cause long-term health complications.  Not all diet plans are bad, but the ones that I prefer are definitely lifestyle changes.

Before beginning any diet or exercise program, make sure to consult with your physician.  It is best to have a routine physical, blood work, and a regular checkup prior to making any dietary changes. This helps not only keep you safe should you need to eliminate some things from your diet (sugar, salt, cholesterol), but it also gives you a solid baseline to compare your results to periodically.

Weight Watchers:

Weight Watchers has been a popular diet method for many years.  Popular with women and men alike, the in-person groups are great for accountability.  Weight Watchers is low-cost to join and has multiple options for online and local group meetings, accountability, and chat forums. One of the best things about Weight Watchers is that they do not eliminate any food groups.  Everything is calculated and you are given a set number of points per day.  This means you can eat anything you want, you simply have to account for it.  However, the recent change to their program helps you to make wiser and healthier choices by calculating things like saturated fats to make those not so great food choices look less appealing.  I love the flexibility.  I also love the apps, calculators, tons of recipes, and ease of finding foods to fit into your daily plan almost anywhere.

Calorie Counting:

This goes back decades and is still a popular method for many to learn portion control.  Setting up a specific number of calories per day and making sure you calculate each food item and account for it helps you to learn better eating habits.  It definitely helps you to quickly determine which foods are worse choices.  You’ll see that a big bowl of carrot and celery slices with hummus is a must healthier choice than the donut for a snack. You will begin making healthier choices that are satisfying and stay within your calorie range for the day. It’s also simple to calculate as you learn to measure portion sizes of favorite foods.

Healthy Diet Options

Gluten-Free:  

In recent years the trend of eating gluten-free has gained popularity.  Primarily, this diet regimen is focused on those who have Celiac disease or gluten sensitivity.  However, it has also gained a lot of popularity in the diet world since the elimination of a lot of common bread products tends to lead to easy weight loss.  While I am typically against eliminating any food group unless there is an allergy, eating a primarily gluten-free diet does seem to have a lot of health benefits, reduced inflammation, and can be healthy and easy to follow.

Whole 30:

I love the idea of the Whole 30 or Paleo diet.  This plan focuses on eating things that were available easily for the cave man centuries ago. It simply revolves around as little processing or refining as you can manage.  That means you are probably eating lean meats, fruits, vegetables, and herbs. You won’t be including processed products, many sauces that aren’t homemade, or added preservatives in your diet.  For some, this is a wonderful way to not only drop weight but to learn how to manage blood pressure and blood sugar with simple dietary changes.  I love the book, The Whole 30, as a great beginner resource.

Vegetarian:

This is another of the healthy diet options that does eliminate major food groups, however, the focus is not just on eliminating meat and dairy, but on feeding your body healthy options.  The term vegetarian can mean many things, and can be simply removing meats but continuing to keep dairy in our diet, or you can become vegan and eliminate all animal products entirely.  While this is much harder to follow, I find that the health benefits of getting to know your body and your own nutritional needs is a big part of this.  Most who adapt to a vegetarian diet, do so after a lot of research and truly understand what is needed.  This is, however, one diet where I would recommend meeting with a nutritionist or dietician to make sure you understand the best places to naturally get calcium and protein sources.  The New Becoming A Vegetarian is an old but updated resource with a ton of amazing information on beginning this journey.

As you are looking to get healthier and lose weight, these healthy diet options are a great place to begin.  I find that for most looking for a healthier life, changing what you put into your body is the best method.  You can easily find a plan that works for you and your lifestyle, as well as your health.

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Bariatric Diet Tips for Satisfying Cravings

We all have some kind of food craving from time to time. Unfortunately, these cravings are usually for foods that ar very high in calories, fat, and sugar. Dealing with cravings is difficult for anyone, and it is very important to know whether a particular craving was physiologically or psychologically driven. Your body may be telling you of something it actually needs, or maybe the brain is just playing tricks with you. These Bariatric diet tips help satisfy cravings and keep you on track for success in your new lifestyle change.

Bariatric Diet Tips for Satisfying Cravings

Bariatric Diet Tips for Satisfying Cravings

The physiological cravings are usually caused by very poor protein intake, inadequate calorie intake or wrong kind of carbohydrates that can cause fluctuations in the blood sugar level of an individual. Psychological cravings, on the other hand, are mainly caused by stress and being over-tired. So it is very important to understand the root cause of your psychological cravings. You must maintain a food diary wherein you are supposed to write what you are eating and how much and how you are feeling? It will shed some light on the cause of these cravings. Here are a few tips on how to prevent a potential craving.

Do not skip meals

If you are skipping meals or your snack-time then you are putting yourself at risk for experiencing a kind of extreme hunger later on in the show. With cravings, there is also an increase in the number of unhealthy choices in food. You must give your body all that it needs before you start losing control.

Plan well ahead

You must take note of the time when your cravings strike. If the cravings mainly strike when you are hungry, then you must start eating healthy snacks between meals. The snacks must be carefully planned so that you can keep the hunger and the cravings at bay. The concept of portion control is also very vital here. Each of the snacks should be lower than 200 calories. Shoot for healthy choices like peppers and bean dip, hard-boiled eggs with a few multi grain crackers, fruit smoothies with protein powder, and yogurt with nuts or granola. Always blend a protein with a complex carbohydrate. Try these 100 Snacks And Appetizer Recipes For Meal Planning.

Stay fully hydrated

Dehydration is a leading cause of almost all kinds of cravings. This is because when we are not hydrated properly, our bodies start looking for a source of quick energy which we term as cravings. Sugar delivers a quick jolt of energy, but it lags far behind in terms of nutrition. It means that sugar plays a very minuscule role in supporting the biological functions of the body. One can make drinking water tastier by adding slices of fresh fruit or simple healthy garnishes to the water, like cucumber slices coupled with fresh mint leaves, or lemon juice with several organic orange slices. If you have undergone any kind of bariatric procedure then the concept of staying hydrated becomes extra important for you. The amount of water that your body needs will depend upon a host of factors like the activity level, age, and gender. I have 10 Water Infusion Recipes for you here.

Bariatric Diet Tips for Satisfying Cravings

The balance needs to be maintained

Protein remains the topmost priority in almost all our meals but it is also very important to include some healthy carbohydrates like fruits, and whole grains, along with healthy fats like peanut butter and olive oil. You need to consider your present dietary stage in case you have recently undergone bariatric surgery. We all go through the same stages: liquid diet, pureed food, soft food, and then gradually back to things like salads and ground beef.

Resist the sweets

Let’s face it, these might have helped get you to the point that you needed the gastric surgery! Resisting the sweets can be a tough proposition, and we suggest that it is not a good idea to deprive yourself of the food that you love. Try intuitive eatting instead, so you may indulge in very small servings of the desired treat. For example, if you are craving for chocolate, then you can have a small piece of dark chocolate. Try to avoid that so-called sugar-free candy, as it has a very high-fat content and it contains lots of calories. It seems like it should be heathier, right?

Avoid the problem places

Is there a certain place that triggers you? When you have a very strong craving, you must try your best not to move towards those places where resisting something will be a very big challenge. This may include places like a fast-food restaurant you used to frequent, those office vending machines in the early afternoon, and the food court in the shopping malls. Those people with the free smaple trays can really suck you in and the next thing you know? You are looking at a plate of Chinese food that has 1,500 plus calories while being high in fat.

Learn to control your hunger

When you are in the process of establishing a regular meal pattern, you need to strictly rely on eating by the clock rather than eating according to hunger. It is common to loose that ability to be “hungry” after surgery, so the clock is your friend. This helps keep your metabolism stronger, and you will be burning calories more efficiently. This will ensure that you remain in full control of your hunger pangs or the cravings.

In our food-rich society, it is natural that you will be bombarded with great choices of both healthy and unhealthy foods. When you follow a regular meal pattern then you will be in better control of your cravings.

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5 Reasons Why Water is Needed Daily

I’ve heard a lot of people say that they can’t stand the taste of water. Water doesn’t really have a taste which is why a lot of people don’t like it. It’s more exciting to drink a soda that’s bursting with sugary flavor. However, there are healthy options to add to your water to make it taste better because you need to be drinking water every day. Here are 5 reasons why water is needed daily.

5 Reasons Why Water is Needed Daily

  1. Your body is mostly made up of water. If you don’t keep that level where it needs to be, you can dehydrate yourself and a lot of times you don’t even know you’re dehydrated. Dehydration is dangerous and can cause you to go to the hospital. Soda is not beneficial hydration nor are any other sugar-packed drinks.
  2. Drinking plenty of water every day will keep your skin clear! We’ve all heard the term, “You are what you eat.” In this case, it’s partially true. You won’t become a walking glass of sugar, however, what you drink gets pushed through your pores by your sweat. So, if you’re drinking things that are packed with unhealthy ingredients, your skin will show it. Nobody likes their skin looking gross.
    5 Reasons Why Water is Needed Daily
  3. Water keeps toxins flushed out of your body. A lot of us don’t realize that the stuff we put in our body can build up toxins on a daily basis. If you keep these toxins flushed out of your body, you will start feeling less sluggish with an overall healthier skip in your step.
  4. Water flushes excess fat out of your body. Fat doesn’t stick to your thighs immediately upon eating it. Also, if you’re exercising, you’re burning fat that can be flushed out. A consistent water intake will boost any fat burning goal.
  5. Water can flush your bowels. All of them. The best way to do this is by drinking 24 ounces of water immediately upon waking up and 45 minutes before your first meal. This will wake your bowels and system up while giving them a major kick start for the day. I don’t want to sound gross, but it does this for both 1 and 2. Some days this works better than others but it immediately starts out your day with a hydrating healthy boost.

Adding water to your daily routine will get easier the longer you do it. Before long, you won’t even be thinking about it, you’ll just be doing it!

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Can Too Much Salt Damage Your Brain?

Ah, the all-popular and basic ingredient of cooking, salt. While you need a good amount of salt to give your body the sodium and other minerals it needs, excess of this ingredient can be quite harmful too. And while the known harmful effects are already known, there are a lot of people who still don’t know if it can damage your brain. Well, that’s what we’re here for. Read on, to find out Can Too Much Salt Damage Your Brain?

Can Too Much Salt Damage Your Brain?

It does

Quite simply, yes. Too much salt can damage your brain as it has been proven in a few studies. One particular study gave some mic a diet that’s extremely high in salt (about 6 or 8 times the normal value). Over 12 weeks, they observed for any changes and noticed a lot of signs of mental deterioration in the mice. They couldn’t get out of mazes, were unable to build nests, could not familiarize objects and so on.

“We translate that in humans to activities of daily living, and that’s what we would call severe cognitive impairment or dementia,”, says the lead researcher of the study, Constantino Ladecola.

What does it mean for you?

What makes this dangerous for you is that even though the amount of salt given to the mice was an abnormal amount, it’s quite likely that you have been consuming the same amount too. A lot of processed foods and junk food don’t exactly declare the amount of salt that they have.

Furthermore, at a certain point, it’s possible for you to be suffering from the effects at a same intensity than even ones that have a more extreme salt diet than you do. Ladecola confirms this as it didn’t matter if the mice had 6x more salt in their diet or 8x, they suffered from the effects at the same intensity.

can too much salt damage the brain

The science behind the claim

While there are lots of different ways that salt damages your mental faculties, the one condition that makes the top is hypernatremia. In this condition, excess of sodium from the salt starts disrupting natural electrical impulses of your nerves. These electrical impulses are how your nerves communicate with your brain and vice versa. When disturbed, you’ll feel symptoms such as mood swings, irritation and restlessness.

If that wasn’t enough, getting rid of salt isn’t an easy task. Once you’re hooked, it will take a lot of effort to beat the addiction and a lot of healthy food to reverse the damage. Fortunately, both of these have been done by other people in the past, making it possible to do and also strengthening the notion that an excess of salt does not pose any long-term damage.

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How to Make a Detox Green Juice

While it is true that detoxification of the body is handled by the liver, it is somewhat misleading to say that nothing can help you detox your body. There are a wide array of fruits and vegetables that facilitate cleansing action and secretions in the liver and pancreas, and consuming these vegetables can help stimulate this action when it’s needed. The important thing is knowing what things you can eat to accomplish this, and how you can turn these vegetables into a drink that you can have on the go. Keep reading if you want to know how to make a detox green juice.

How to Make a Detox Green Juice

How to Make a Detox Green Juice

Fresh Juice

One thing that is very important to consider, is that you will want to make these drinks fresh each time you want to drink them. The reason for this is that any exposure to the air will destroy a large portion of the vital nutrients that you are trying to get from the juice, so it would be a good idea to only make what you are planning to use very soon during that day. That will keep you from wasting ingredients that you can use later in the week. The only way you can save some of the nutrients would be to keep it in a very dark glass container in the refrigerator, but there will still be some loses, so it might not be worth it.

Important Functions

Sometimes the body needs an extra jolt to get things going. This can be especially true of parts of the body like the liver. The best way to do this is to eat foods that get your liver producing the fluids that flush the toxins out of the liver from the blood and foods you have ingested, and deposit them into the intestines to be removed from the body. One vegetable that is great for this kind of action is celery, so this article will be discussing a simple recipe using celery.

Making the Juice

To make this kind of juice, it will be important for you to already own some kind of juicer. There are a lot of different options available today that can be fund online. In your local area, you can try looking at street fairs that resell those kinds of appliances.

Once you have your juicer ready, you can simply add a cup of pineapple, half a lemon, a carrot, 2 celery stalks, and a small thumbnail sized piece of ginger.

Green Juicing Recipes for Glowing Skin

When you see yourself, how do you feel about your skin? One of the most neglected parts of skin care is diet. For some, monitoring the food they eat can be a major undertaking, but did you know that there are fruits and vegetable juices that help you to get clear, radiant skin? Green Juicing Recipes for Glowing Skin are a great tool for that!

Green Juicing Recipes for Glowing Skin

Juices are not only delicious, but also powerful concentrated sources of the nutrients from its respective fruits and vegetables. The consumption of green juice drinks can help give you beautiful skin, and protect it from future damage. Take a look at how you can make green juice to help with your skin and complexion.

What It Does for You

As the largest organ in the human body, the skin is put under tremendous strain due to exposure to natural elements, and man-made pollutants. When the body is able to gain easy access to a source of vitamins and minerals, it’s more likely to have an easier time repairing and maintaining your organs. Your skin’s state of health is more visible to the eye than that of any other organs, so clean healthy skin is also an indication that you are getting the proper nutrients. Here are a few great recipes that you can try.

Ginger Carrot Green Juice

Carrots and apples are great for the skin. The agents in apples help the vitamins and minerals to absorb more efficiently in the body. The pectin helps increase circulation. Ginger is heavily antibacterial, which can help limit the amount of bacteria found on the surface of your skin. It also helps improve the condition of your gut and helps maintain a balanced population of the proper bacteria. Simply take 4 carrots, ½ of an apple, a thumbnail sized piece of ginger, and place them into a juicer. Chill and serve.

Pineapple Cucumber Green Juice

Along with the refreshing and invigorating aspects of apples, this juice adds the power of cucumber. This vegetable is an amazing source of potassium, vitamin C, and most importantly, a nutrient called silica. Silica is needed for the construction of much of the tissues like skin and tendons in the body. Without healthy tendons, your muscles wouldn’t be able to function and connect to bone. A dose of green juice with the cucumber will give your skin a health boost. Toss 4 – 5 large cubes of pineapple into a juicer with half of a cucumber and half of an apple. Chill and serve as quickly as soon as possible, because fresh juice like this will lose its potency through the week.

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