Those Wonderful Winter Vegetables

Is it that time of the year when our clothes start getting tighter? Well, we can remedy that eating vegetables. Include in your diet the winter squash. It's proven according to research that getting more vegetable in your diet can help you drop some of those unwanted pounds. Try the acorn, butternut. The squash is high in fiber but it also has water. That means you can eat lots of it and feel full without going overboard on calories. Just be careful with the butter and brown sugar, of course.

Whole grains are another great source to control your weight. Just start trying these winter vegetables and add quinoa to your grains, you can cook it just like oats or barley.

Keep coming back I will have more ideas. Have a great day!

Very Important Video explaining Diabetes

This is a very important video explained by doctor Lauren Streicher on how Diabetes affect your body. She explains Diabetes I and Diabetes II, causes, damages and complications. Please watch carefully, and thanks.



Here is another video from Dr. Lauren Streicher explaining diet and exercise for diabetics Happy diet diabetics! Watch it and improve your health! Have a great week!

Best Way to eat Vegetables and Fruits!

We all know that vegetables and fruits are good for us, but when it comes to eating them we are not eating enough each day.


What are some of the ways we can eat vegetables and fruits?

Blend fruits with yogurt, or tofu for a breakfast smoothie.

Keep dried fruits on hand for snacks.

Use vegetables for your soups, casseroles, stir fry.

Blend fruits and add them to your bread for breakfast.

Add vegetables to your favorite dishes, and your patties.


Here are two snack ideas that are less than 200 calories.












Take an apple and add a teaspoon of peanut butter.

One cup of tomato soup with 5 whole-grain crackers.

Keep coming back for more ideas. Have a great week!

The Most Important Exercise! Read It!

Walking is the most simple exercise but if you walk at least 10,000 steps a day you will actually reduce the amount of fat you have and keep your weight at a healthy level.






One more thing I want to share:

"Just for Today"

1) Just for today I will eat 2 or 3 fresh fruits
2) Just for today I will eat some green and yellow vegetables
3) Just for today I will eat whole-grain cereals and bread.
4) Just for today I will eat legumes (beans) and no meat.
5) Just for today I will take a long leisurely walk.
6) Just for today I will be thankful-whatever the weather.
7) Just for today I will drink 8 glasses of water.
8) Just for today I will spend 8 relaxed hours in bed.
9) Just for today I will get fresh air day and night.
10 Just for today I will express gratitude to God for at least ten things.

Hope you enjoyed this article. Happy dieting! Keep coming back! Stay tunned for more! Have a great day!

Two Important issues

Benefits of Coconut Water

Coconut water has been getting a lot of buzz lately. But what is it? And is it worthy of the hype?

First, coconut water is not the same thing as coconut milk. Coconut milk is creamy and comes from coconut meat, while coconut water is the liquid from young green coconuts. Coconut water is low-fat, with one-half gram of fat in one cup, and a good source of fiber, magnesium, potassium and vitamin C. The sodium content of coconut water can be high, so make sure to check the label.

Tip of the Day

Wash Your Fruits and Veggies: Hand washing may be one of the most important steps to preventing food poisoning, but it's not just your hands that need a good cleaning during food preparation. To prevent foodborne illness, it's also important to properly wash produce.

Follow these steps:

• Use clean scissors or blades to open bags of produce.
• Wash all fresh fruits and vegetables with cool tap water before cutting. This rule applies to fruits with a peel, too. Peels can carry bacteria that can contaminate fruit when cutting or peeling.
• Scrub firm produce such as melons and cucumbers with a clean produce brush.
• Remove and discard outer leaves of lettuce

Store clean produce in a clean container, not in the original bag or carton.

I hope this information will help you. Happy Dieting! Stay tunned more coming up!
Have a great day and a fantastic week!

Here are Some Great Ideas for Breakfast!

Would you like to burn more calories? include these ideas in your breakfast list. Yogurt, whole grain cereals, fruits, oatmeal as discussed recently, granola bar. Also consider a shake with fruits and nuts. That will fill up your stomach. When you get hungry in the middle of the morning eat just a fruit and drink lots of water.

Breakfast is the most important meal of the day. If you are trying to burn fat and lose weight, the above items are important in your diet for extra fat burning. It is very important to be consistent with the amounts you eat.

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.