Thirty Days To A Slimmer You

Want a healthy heart? Everyone does. So, since you’re changing your diet anyway to lose weight, consider adding heart-healthy foods.

When thinking about heart disease, we know that a change in diet is needed. In today’s world of fast and convenient foods, people think more of saving time than saving calories and fat. If we can be just a little bit more conscious about what we are eating, then we can greatly reduce our risk of heart disease in the future.

One of the best ways we can change up our diet is by restricting our use of solid fats like butter, bacon, and gravies. These are known as Saturated and Trans fats. We often use these fats to help prepare the food we cook. Some great low-fat alternatives are olive oil, yogurt, and fresh fruit. Try to also be label-conscious and read the contents. Look for ingredients like polyunsaturated fats ñ found in nuts and seeds ñ and monounsaturated fats ñ found in canola and olive oil. Be wary of the boxes labeled reduced fat though as they often still contain the bad fats.

Something else we can do is to choose meats that are lower in fat. Fish is always a healthy choice and most even contain the heart-healthy omega-3 fatty acids our bodies need. These omega-3 fatty acids can actually reduce our levels of triglycerides. Lean cuts of pork, beef, chicken breast and turkey are also great choices. Beans and other legumes are a wonderful meat alternative, while still providing our bodies with needed protein. Soy and tofu have become popular in recent years also adding to the meat alternatives list.

The largest dietary change we can make is adding more fruits and vegetables. Many Americans do not even eat half of the servings the food guide recommends as it is not convenient. Fruits and vegetables are chock full of vitamins and minerals, the things we need each and every day.

Soluble fiber is often found in fruits and vegetables and is an excellent source for reducing our cholesterol levels. Fruits and vegetables have also been proven to help reduce heart disease. By snacking on these tasty treats, we are less likely to snack on something higher in fat.

It is easy to keep fruits and vegetables in the fridge ready for snacking as most just need a quick rinse in water and we can munch away. Sometimes even keeping vegetables such as carrots, broccoli, and cauliflower already cut up in the fridge or a bowl of fruit on the counter makes it easier for us to grab and go if we are in a rush.

Whole grains, as found in bread and pasta, are another great dietary change we can make to help our heart. Choosing 100% whole wheat breads and pastas gives us the nutrients we need that we cannot get from other foods. We also need to be aware of our salt intake. Salt is a huge heart enemy resulting in higher cholesterol levels. Processed foods often have added salt, so by choosing fresher foods, we are cutting our salt intake.

By adding more of these foods to our diets on a daily basis, not only are we reducing our risk of heart disease, but an added side effect is weight loss.

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I love papaya. It’s a great weight loss food, and you can enjoy it at any meal. It makes a great snack, too.

Papayas: Rich in Vitamins C and A reports:

“Christopher Columbus called the papaya ‘the fruit of the angels.’ It’s not hard to see why. One large papaya is packed with 235 milligrams of vitamin C — that’s two to three times more than your recommended daily allowance — and is an excellent source of vitamin A, potassium, and calcium. (Other good sources of vitamin C, by the way, are cantaloupe, mango, and watermelon.)”

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Want to lose weight and be healthy too? Weight loss without watching what you eat will not only set up a never-ending yo-yo dieting spiral, it can also trigger health problems. Here are seven new nutrition and weight-loss tips to help you drop pounds in a healthy way.

1. Start each meal by eating veggies. Veggies are loaded with vitamins and minerals as well as with fiber, so you will feel full quicker. If you start each meal with proper nutrition, weight loss will quickly follow.

2. Put away the salt shaker. A new study by the U.S. Centers for Disease Control says that two out of every three Americans need to reduce their salt intake to no more than 1,500 mg per day to avoid problems such as high blood pressure. Too much sodium will make you retain water and cause you to gain weight. For proper nutrition, weight loss and other benefits, use one of the many herbal, salt-free seasoning blends available. You’ll be amazed at how good your food will taste. You won’t miss the salt.

3. Try seaweed and algae. At least one celebrity is finding wonderful results by drinking seaweed and algae shakes. Some experts say these shakes break down fat deposits and prevent water retention. So not only do these natural products aid provide great nutrition; weight loss is assured. Remember Asian peoples have depended on seaweed, algae and similar plants for centuries and are known for their healthy lifestyles.

4. Eat the right kind of carbs. For years, there has been the myth that carbohydrates make you fat. Actually, your body needs carbs for proper nutrition. Weight-loss experts now believe that carbohydrates are no more fattening than any other type of food. It’s the amount you eat and as well as the amount of fats, salts and sugars you add when preparing them that makes you gain weight. Have carbs if you wish. For nutrition’s sake, have more whole grains, fruits and vegetables, which have more nutrients than junk food.

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5, Watch out for artificial sweeteners. Just because artificial sweeteners provide no calories that does not mean they are good for you in terms of nutrition. Weight-loss experts are finding out that using foods with artificial sweeteners enhance our natural craving for sweets. A better bet is to eat fruit or to add natural sweeteners, such as cinnamon. These will help you to satisfy your cravings quickly.

6. Indulge your cravings, and then start again. With a little planning, you can eat your favorite foods without gaining weight. For example, if the holidays would not be complete without Grandma’s cheesecake, go ahead and have some. Savor it slowly and really appreciate the effort she put into it. There may be no benefits in terms of nutrition, weight loss or healthy living, but you won’t leave the table feeling deprived and gorging yourself later.

7. Learn to relax with means other than food. Many of us are overweight because we’ve learned to handle stress by gorging on junk food. One of the sources of our stress is — you guessed it — being overweight. Cut the cycle by learning other ways to handle stress. Learn yoga, hypnosis and other relaxation techniques and how to apply them to your daily life. Then, when the talk turns to nutrition, weight-loss and other stressful matters, you will have the tools you need to keep going calmly.

These seven nutrition and weight loss tips will go along way to helping you live a healthier life.

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