How to Control the Food You Eat

You are what you eat. But you are also how much you eat. The plate of spaghetti
you had for dinner — what you consider as one serving — may have actually
been two, three or more servings.
Knowing and controlling portion sizes will help you eat a healthier diet, whether
you’re trying to lose weight or not. Below are examples of single servings:

Whole grains — 1 slice whole-grain bread, 1/2 small
whole-grain bagel, 1/2 whole-grain English muffin, 1/2
cup whole-grain cereal, 1/2 cup cooked whole-grain pasta
or 1/3 cup cooked brown rice

Fruits and vegetables — 1 small apple, 1/2 cup cut or
canned fruit (packed in its own juice), 1/2 cup 100 percent
fruit juice, 1 to 2 cups leafy vegetables, 1/2 cup to 1 cup
solid vegetables

Dairy products — 1 cup fat-free milk or yogurt, 2/3 cup
low-fat or fat-free cottage cheese, 1 1/2 ounces low-fat or
fat-free cheese (1 1/2 ounces equals about a pair of dice)

Lean meats, seafood or poultry — 1 1/2 ounces lean
meat (equals about a half deck of cards), 3 ounces fish or
chicken (equals about a deck of cards); 1/2 cup cooked
dried beans or legumes

the next article will be How to Change what we Eat. So keep coming back, stay tunned I will bring more information so you can shed those unwanted pounds, happy dieting!

How Much Water Do We Need?

I recently talked about water consumption. Today I want to include that many people are amazed when they learn how much water they need to drink. You often hear people say " I don't drink that much water and I never feel thirsty". The first thing we need to understand is that thirst is a protective mechanism to warn of danger - a shortage of water in the body. When feeling thirsty the body is already 1-4 glasses short of the water needed for optimal body function. The time to drink water is before the feeling of thirst to prevent the stress on the body due to a shortage of water or dehydration.

When do you drink all this water? Upon waking up in the morning, in between breakfast and lunch, between lunch and supper and between supper and bedtime water should be taken guarding against drinking water with meals, as this dilutes the digestive juices, interferes with the digestion of food, and prolongs the time that food is in the stomach. It is very acceptable to drink water on an empty stomach about 15 to 30 minutes before the meal and then resume drinking one to two hours after meals. Many of us don't like the taste of water because we are not used to it so adding a small amount of lemon juice in the water will give it a fresh taste, making it more palatable.

According to research done by Mayo Clinic here is what they say:

"Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. 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."

"So how much water does the average, healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups."

"Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids."

"Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day."

Stay tunned. I have more tips, ideas, recipes and more. Happy Dieting! Have a wonderful week friends. Thanks for stopping by.

Healthy Snacks when you are dieting

Valuable ideas to help you when you are hungry and you are dieting.



How to Have a Healthy Diet with a Busy Schedule : Importance of Fruits & Vegetables in Diets



Healthy Diet Tips : Eating Habits for Healthy Weight Loss

Always interested in Ideas to Get Rid of Unwanted Pounds

According to scientific studies if you want to open your arteries you must eat oatmeal.

"Regularly eating oatmeal appears to boost people's endothelial function. That's a fancy way of describing their arteries' all-important ability to dilate and keep blood flowing freely to the heart and other body parts."

Relax Those Arteries
Unfortunately, endothelial function often deteriorates in folks who are overweight or obese or who have glucose intolerance and insulin resistance. But in a 6-week study of overweight adults, a daily bowl of oats helped improve the way endothelium -- that thin layer of cells lining the inside of blood vessels -- functioned. Researchers speculate that the phytoestrogens and beta glucan in oats had something to do with the effect.

Do you want to read more.... check this link: http://www.realage.com/tips/open-your-arteries-with-a-bowl-full-of-thesehttp://www.realage.com/tips/open-your-arteries-with-a-bowl-full-of-these"

Read Free Online!

Death in the Kitchen

Lose 17 pounds in 21 days

Secret Fat Loss System
Shockingly Fast Fat Loss
Lose 17 Pounds In 21 Days

http://www.payzeno.com/a/sunnymarie/20