Jul 19

Reduce Your High Cholesterol With These Ten Marvelous Foods

foodsPut away the eggs and bacon, and get rid of all the fatty foods. Okay, slow down for a second. Everyone seems to think that if they are going to fix a wellness concern within their bodies, it needs some type of instant and hard-driven fix. Rather, recognize that it took you some time to build up this bad cholesterol circumstance. While you’re going to remedy it much quicker by consuming the following 10 foods, you wish to approach any nutritional changes as way of living modifications. So relax, and delight in discovering ten foods you can make use of to help you lower your cholesterol.


Oat meal is one of your best daily sources for whole grains. When is the last time you took a look at the oat meal choices found on the cereal aisle? Or, are you 1 of those individuals consuming the country morning meal or chocolate covered cereals? Try eating a bowl of oat meal once in a while for morning meal and even every morning if you choose. The high fiber content in oat meal is soluble and assists to lower your LDL cholesterol levels.


Nuts, particularly walnuts, can assist you lower your cholesterol. They are tasty and full of polyunsaturated fatty acids.

Baked Potato

This is a product that is far more healthy than those fast-food french fries or opposites that people often include into their meals. Potatoes are high in potassium, and they can help to reduce your cholesterol. Of course, you do not wish to load them with fatty toppings!


These also contain much soluble fiber, simply like the oat meal and oat bran. This likewise can assist people lose weight, and they absolutely assist you lower your cholesterol.

Eggplant & Okra

These two foods are also high in soluble fiber. You can certainly see a trend that a diet plan high in soluble fiber is very important; however, these foods and other foods that help lower cholesterol do so in different methods. For instance, certain foods mentioned are high in soluble fiber, which drags cholesterol from your system with a binding procedure. Others are high in polyunsaturated fats, which straight lowers LDL cholesterol as discussed earlier. Still, others consist of plant stanols and sterols and these help your body block cholesterol absorption.

Fatty Fish

Fatty fish may sound rather fatty! However, omega 3 fatty acids is the subject here. These are healthy fats that can fill in those unhealthy fats discovered in red meats and other food items. Do not fry the fish!

With the food choices provided to you, you can substantially reduce your cholesterol levels. All it takes is a little expertise about what a healthy diet plan and the foods included within can do for you. It’s not enough to just know a veggie, fruit or whole grain is healthy to consume. You have to know exactly what they do!

Put away the eggs and bacon, and toss away all the fatty foods. Unwind, and delight in finding out about 10 foods you can make use of to assist you lower your cholesterol.

You can definitely see a trend that a diet high in soluble fiber is really essential; however, these foods and other foods that assist lower cholesterol do so in different ways. Particular foods discussed are high in soluble fiber, which drags cholesterol out of your system with a binding process. With the food choices offered to you, you can significantly minimize your cholesterol levels.

Jul 19

Top 10 List Of Benefits Of Exercise

exercise_600x450We all know about some benefits of exercising and that, overall, it’s good for us. But we all lead busy lives and whist we may recognize the physical benefits of exercising, that’s not always enough to get us motivated into actually doing it. Regular exercise has both immediate and long-lasting effects. So how much will you need to do to feel these benefits of exercising? That all depends on your current fitness levels. The good news is that just 30 minutes of exercise a day is enough to improve your health drastically.

But often it’s not easy breaking the habit of a sedentary lifestyle. If you’re looking for a little inspiration to get started on a new exercise regime, here are 10 benefits of exercising and how it can improve your life.

1. It Improves Your Health.

There are so many health benefits of losing weight that it’s impossible to list them all here! By getting fit you’ll reduce the risk of diabetes, cancer, high blood pressure, stroke, heart disease and much more.

2. More Energy.

Research has shown that regular exercise helps to reduce tiredness. Even though exercise in itself can be tiring, one of the main benefits of exercising is the fact that it will ultimately leave you feeling more energized.

3. It Helps You Sleep Better.

You will start to find it easier to get a good night’s sleep when you exercise regularly. This contributes to the energy boost that you’ll get from exercise in the long-term.

4. It Improves Your Mood.

One of the mental benefits of exercise is that it actually helps to improve your mood. Each time you exercise your body produces endorphins that help to make you feel good. Exercise really does give you a natural high!

5. It Lowers Your Stress Levels.

Exercise can hugely reduce stress levels. If you regularly suffer from stress, or even mental heath issues such as depression and anxiety, regular exercise can help to reduce your symptoms.

6. Improve Your Appearance.

Everybody knows that exercise for weight loss gets results. If being overweight or not being toned leaves you feeling unhappy about yourself then losing weight can help you to look and feel better.

7. Play With Your Kids.

It takes a lot of energy to keep up with your children. By losing weight and getting fit, you’ll be able to run around with them without continually getting out of breath. This can be one of the most fulfilling benefits of exercising as it helps you to enjoy life more.

8. Increase Your Strength and Stamina.

If you find it challenging to go on long walks or hard work carrying shopping bags up the stairs you’ll sooner or later be able to manage these activities without any problem once you start to exercise more.

9. A Sense Of Achievement.

When you start to exercise for weight loss and see the improvements you are making each week, you’ll really get the feeling that you’ve accomplished something worthwhile.

10. Keep Your Independence Later In Life.

The more you can exercise now, while you’re still able, the more you can reduce the impact of certain health problems later in life. In short, keeping fit and healthy will help you to keep your independence as late into life as possible.

Jul 18

Pre and Post Workout Tips

woman_stretchingExperiment with your eating schedule to see what works best for you. Keep these tips in mind:

  • A high-carbohydrate, low-fat snack is easily digested and normalizes blood sugar.

  • Avoid fatty meals or snacks, because they may stay in your stomach for long periods of time.

  • Meal should be moderate in protein, i.e., just enough to satisfy hunger.

  • Drink lots of fluids. Your snack can be a liquid meal such as a fruit shake.

  • A light workout can be preceded with a light snack, but leave more lead time for intense workouts.


Depending on how heavy a meal you have eaten, wait at least 30 minutes to two hours before exercising. The bigger the meal the longer you will need to wait. If you just eat a light snack such as pretzels or a fruit drink, you should be ready to work out within 30 minutes.

If you exercise in the morning, get up early enough to eat breakfast. That may mean one to two hours before your workout. Most of the energy you got from dinner the previous night is used up by morning and your blood sugar may be low. If you don’t eat, you may feel sluggish or light-headed when you exercise. If you plan to exercise within an hour after breakfast, eat a lighter breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good Pre Workout options include: Whole-grain cereals or bread, low-fat milk, juice, and bananas.

If you’re not a fan of eating in the morning before you work out, try a sports drink or have a bigger bedtime snack the night before. And remember, if you normally have coffee in the mornings, a cup or two before your workout is probably OK. Just don’t try any foods or drinks for the first time before a workout, or you risk an upset stomach.


Eat foods rich in carbohydrates during the hour or two following your workout and you should be enhancing your energy reserves for the next day’s workout. Also, after you exercise, drink plenty of water to rehydrated your body. Research shows that fatigue during exercise can be related to low levels of water and stored carbohydrates. Since we use carbohydrates as energy during exercise (including many forms of resistance training), we need to replenish these storage depots after a workout. This will assist weight trainers but is especially important for people who do a lot of aerobic exercise (more than 60 minutes) on consecutive days.

In addition, consumption of protein is necessary during your post-exercise meal. It will help rebuild the tissues damaged during your workout. In addition, protein will facilitate carbohydrate storage to improve recovery if it is consumed with carbohydrates during the initial two hours after a workout.

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren’t hungry after your workout, drink juice or a sports drink to provide replenishing carbohydrates.

Good Post-workout food choices include: Yogurt and fruit, peanut butter or meat sandwich, string cheese and crackers, nuts and dried fruit, and a regular meal with meat, starch, and cooked vegetable or salad

Jul 14

6 Ways To Start Your Belly Fat Diet Plan


belly fat dietThe only way that you can establish exactly what belly fat diet plan will work for you is to look at all areas of your lifestyle, from the food you eat, to the exercise that you do. To get a flat tummy, you need to follow a diet and exercise routine that will not only reduce the fat around your middle but also be something that you can stick with.

1. Cut Your Calorie Intake.

If you want to get a flat tummy, you first need to reduce your daily calorie consumption. You can do this by including more fresh vegetables and fruits into your diet. Fruits are an excellent way to stop sugar cravings. Fruits like raspberries, blackberries, papaya, watermelon, strawberries and peaches are tasty low-sugar options. But be careful of high sugar fruits like grapes, pomegranates, mangoes, bananas, cherries, and tangerines and eat them in moderation. Try to use an alternative for sugar whenever you can. For example, use honey in tea as a sweetener.

2. Drink Water.

Your belly fat diet plan needs to include drinking water. You should aim to drink at least half of your body weight in ounces of water every day. For example, if you weigh 150 pounds (approx 68 kilos), you should drink at least 75 ounces of water per day, which is about 2 litres. Water flushes your system of any potentially harmful toxins. It carries oxygen to all of your cells and helps cushions your joints, which will not only help you get a flat tummy but keep arthritis at bay later on.

3. Avoid Cigarettes and Alcohol.

Smoking and drinking alcohol help fat cells settle in different parts of your body. Alcohol contains a lot of calories and is frequently consumed in large amounts because it is a liquid. It can cause you to collect fat in your abdomen area. If you want to get a flat tummy, cut down on the booze. Don’t forget that there is a reason that the phrase “beer belly” exists!

4. Eat More Fibre Rich Foods.

In regards to your belly fat diet plan, try to incorporate as much fibre as possible. Fibre helps maintain a healthy cycle throughout your body. These foods include whole grain bread and pastas as well as fruits and vegetables. These foods help you to get the nutrients you need and they also help you to digest food properly. Many people feel bloated because they’re not eliminating waste properly. When you eat a lot of fibre, you help to shrink your waistline.

5. Enjoy Some Exercise!

Your belly fat diet plan should include some exercise. It’s important to find an activity you enjoy otherwise you’ll find it very challenging to stick with it. Going to the gym is not the only way to get a flat tummy. There are many activities you can do like walking, jogging, cycling and swimming that all offer easy workouts to lose weight and can be done on your own or with a friend. Try several exercise activities and routines so that you can find something that you like and will enjoy doing on a regular basis.

6.Avoid Processed Foods.

If you want a flat belly, stay away from processed foods that come in a box, can, bag or carton. These foods are often poor quality with no nutritional value at all. Even the ‘fat free’ versions of processed foods should be used sparingly if you want to get a flat tummy. Manufacturers remove the fat but often add extra sugar to improve the taste which generally results in additional calories. If you are tempted by a bag of potato chips, choose the baked variety. Baked chips contain up to 30% less fat and calories, and best of all, the majority of people cannot tell the difference.

Jul 14

Fish Oil Benefits For The Mind And Body

benefits-of-fish-oilThere are numerous benefits that the body and mind can acquire from fish oil as it contains a high presence of omega-3 essential fatty acids. These acids can be Docosahexaenoic acid (DHA), Eicosapentaenoic acid (EPA), Alpha-linolenic acid (ALA), or Gamma-linolenic acid (GLA). There are a variety of fish that the oil can be obtained from besides taking a pre-made capsule, simply eating these fish can be beneficial for the mind and body: rainbow trout, mackerel, halibut, sea bass, swordfish, sardines, oysters, blue fin tuna, salmon, and many others. The quality of the oil that is obtained will depend on what type of fish it is. The most common ones are herring, sardines, mackerel, salmon, albacore tuna, and lake trout. Below explains five various proven benefits of the oil based on animal studies and concrete scientific research evidence.

Skin Care

Omega-3 is great for improving dry skin conditions and aiding the body in treating various skin problems. These could be psoriasis, eczema, skin redness, itching, rashes, or skin lesions. People who have psoriasis can benefit from taking this oil as the EPA present helps to restrict the growth of pro-inflammatory agents.

Reducing Inflammation

Many regular users of omega-3 have found that it minimizes inflammation in the blood and tissues and is a major factor in reducing the pro-inflammatory agents in psoriasis. People who suffer from chronic inflammatory diseases such as gastrointestinal disorders, short bowel syndrome, Celiac disease, and inflammatory bowel disease can benefit from taking this oil. Patients who have Crohn’s disease or ulcerative colitis are known to have difficulties absorbing vitamins, fats, and essential supplements, but can take this oil as placement as an effective diet.

Cardiovascular Health

The American Heart Association (AHA) and their clinical trials have proven that omega-3 is effective in dropping the rate of cardiovascular diseases (CVD). AHA recommends taking fish oil as it is a great source of omega-3 and will help in reducing the risk of heart arrhythmias and heart diseases. While the oil helps in preventing heart diseases it can also lower bad cholesterol (LDL) and aid in increasing the level of good cholesterol (HDL). Preliminary research have also proven that this oil can be taken to prevent atherosclerosis in coronary patients. With regular intake of omega-3 it can become effective in avoiding sudden cardiac death or future strokes.

Anxiety And Depression

The consistent consumption of omega-3 has led to a marked decrease in decreased sexual desire, suicidal tendencies, mental fatigue, stress, restlessness, sadness, anxiety and depression as a result of the fatty acid elements contained in it. A research publication titled “Fish Oils and Bipolar Disorder: A Promising but Untested Treatment” by Case Western Reserve University School of Medicine researchers in Cleveland, Ohio stated that the oil can be used to treat bipolar disorders and stabilize moods. Studies have shown that countries where people have an abundant amount of fish as part of their diet have a low incidence of gaining depression.

During Pregnancy

The DHA component of omega-3 makes it very beneficial for women that are pregnant. The DHA will aid in developing the brain and eyes of the baby and will help avoid possible low birth weight, premature birth, and miscarriages. A research in Denmark involving 8,729 pregnant women proved that a diet with low amounts of omega-3 resulted in pregnancies with a high risk of premature babies. The research also stated that pregnant women should not take any oil that was taken from the liver of a fish, like cod liver oil, as it contains rich amounts of vitamin A and retinol.

Jul 14

7 Best Chronic Back Pain Treatments

Copyright (c) 2014 Complete Healthcare Solutions

Back-Pain-TreatmentChronic back pain can be debilitating, having a damaging effect on your activities, range of motion, and quality of life. This is compounded by the fact that it can be difficult to pinpoint a specific cause for the pain. The good news, however, is that there are many effective chronic back pain treatments that can help give you relief, both self-care that you can practice at home or procedures and medications that your doctor can prescribe. Read on to learn more about some of the most effective chronic back pain treatments.

1. Ice and Heat
In the short-term, both cold and hot compresses can provide relief for your back pain and increase mobility. As soon as the pain develops, apply a cold compress for about 20 minutes several times a day for the purpose of reducing the inflammation that causes pain. After a few days, switch to a heating pad or a warm bath several times a day, which can help loosen muscles.

2. Oral Medications
Over-the-counter pain medications, such as non-steroidal anti-inflammatory drugs (aspirin, ibuprofen, naproxen) and acetaminophen (Tylenol), can prove very effective in treating chronic back pain. If you find that these medications do not relieve pain, however, your doctor may prescribe a stronger painkiller, such as a muscle relaxer or opioid. These prescriptions should be used sparingly, however, due to the risk for dependence over time.

3. Prescription Topical Pain Cream
As an alternative to oral medications, your doctor may prescribe a prescription topical pain cream. These are typically topical medications that numb pain for a short period of time, or medications that reduce pain-causing inflammation when applied to the skin. Your doctor can determine whether a topical cream may help relieve your back pain.

4. Chiropractic Care
Visiting a chiropractor is a popular and effective way to treat chronic back pain. These professionals use spinal manipulation and other hands-on techniques to help realign the musculoskeletal structure of the body, restoring balance and thus relieving pain. This is a safe, effective treatment for most individuals for most types of back pain, although you should get a diagnosis and treatment plan from your primary care doctor before seeking relief through a chiropractor.

5. Acupuncture
The American Pain Society and American College of Physicians both consider acupuncture a safe and effective way to treat chronic lower back pain. In this form of Eastern medicine, very thin needles are inserted into pressure points in the body to relieve stress and pain. Experts believe that acupuncture works by stimulating the central nervous system. This is a very safe procedure, since side effects are extremely rare.

6. Physical Therapy
In general, staying active is an important part of relieving chronic pain. While rest is important immediately after an injury, studies show that extended bed rest can actually prolong pain. Your doctor can recommend stretching exercises that may help relieve your chronic back pain; if pain is severe, he or she may also refer you to a physical therapist who specializes in chronic back pain treatments. In addition to exercises, a physical therapist can prescribe helpful devices as well as treatment procedures such as nerve stimulation.

7. Surgery
Because of the potential risks of back surgery, this should be considered a last resort in treating chronic back pain. However, many people are candidates for minimally invasive procedures, which may speed recovery and reduce the instance of side effects. The type of surgery generally depends on what is causing the back pain; if your pain has not resolved after trying other treatment options, ask your doctor if you may be a candidate for surgery. Always make sure to get a second opinion when considering a major surgical procedure.

If you’re suffering from back pain, whether from an injury or unknown cause, see your primary care physician. He or she can provide advice about the treatment options that are right for you. Be sure to follow-up regularly about additional chronic back pain treatments if your pain does not resolve after several weeks.

Jul 07

Workout Tips For Everyone

Food-Mind-And-Body-Fitness-TipsI am a working mom who is looking to stay in shape. I am not trying to run a marathon or hike 20 miles through a mud pit dressed like a ballerina, but I am trying to stay active, build muscle and lose fat. I have found out first hand that once you turn 40 – it is all downhill. Your metabolism slows down (which totally sucks) and I have a host of injuries that I am dealing with due to car accidents. So here are a few moderate ideas about fitness and tips that everyone can use!

  1. Commit. Yoda said it best: “Do or do not, there is no try.” Don’t straddle the line between wanting to get fit and actually doing something about it. Take the first step towards healthier habits and commit to a 30-day fitness challenge. Go for a walk or run on Monday, Wednesday, and Friday. Then perform a circuit of at least five bodyweight exercises on Tuesday and Thursday. Keep it up for a month to make the exercise habit really stick.

  2. Make a plan. Without a good game plan, a trip to the gym can quickly become a complete waste of time. To avoid wandering aimlessly from one piece of equipment to the next, map out your workouts ahead of time and set clear training goals. When workouts have a purpose, we’re more able to balance sweating with socializing (yes, it’s OK to laugh a little — in fact, we encourage it!).

  3. Stay on schedule. Habits don’t just happen, they’re formed. Figure out when there’s time for exercise — first thing in the morning, at lunch, or after work. But don’t stress; there is no right time to work out. Consistency is the real game-changer. Prioritize exercise, and form a healthy habit bysticking to the schedule every day.

  4. Track your progress. Performing the same exact workout day after day will likely lead to a training plateau — the place where progress comes to a screeching halt. One way to avoid potential roadblocks is by keeping a workout journal. But instead of juicy gossip, record the exercises, sets, reps, and the amount of weight used during each training session. Then, use these notes to create new workouts that are more challenging than previous sessions.

  5. Ask for help. Don’t risk injuries by playing follow-the-leader with the biggest guy in the gym. Learn the dos and don’ts from the get-go. Talk to a trainer, get a fitness assessment, or consider investing a few training sessions to learn the ropes. Coaches have been shown to boost motivation, performance, and adherence to training routines.

Jun 15

7 Reasons Why You’re Having Trouble Losing Weight

not losing weight

The formula for losing weight is very simple, so it can be pretty frustrating if you’re having difficulty losing weight. To lose weight you need to eat the right foods, not overindulge, and allow physical activity to burn up the food you’ve eaten. So why is it that so many people can’t seem to lose weight, no matter how hard they try? The problem often lies with not changing your lifestyle to adjust to healthy eating plan and effective exercise routine.

If you’re wondering “why can’t I lose weight?”, check out at these seven reasons to see if any apply to you.

1. Unrealistic Weight Loss Plans.

You may have difficultly losing weight because you’ve been on weight loss plans that are impractical in terms of remaining on them for more than a few weeks or months. Who wants to live a life where certain foods make you feel guilty if you eat them or certain foods are completely banned. You will have trouble losing weight with this kind of diet because you are likely to do it for as long as you can stand it until you come to your breaking point and go back to your old ways.

2. You Don’t Consider Portion Sizes.

An important step to understand if you can’t lose weight is the issue of portion sizes. Make sure you read the nutrition label before you eat or drink anything. Despite the fact that the carbohydrates and calories may look fine at first, you will often find that there are two, three or more portions in that one bag or bottle.

3. You’re Eating The Wrong Foods.

A lot of people say they can’t lose weight, even though they’re eating less. The reason is probably because they are eating the wrong kinds of foods. The best diet to lose weight is to eat ‘real’ foods that are whole and unprocessed. Avoid highly processed foods that come in packet, tin, box or bag.

4. You Don’t Like Exercise.

Everyone knows that you can lose weight through exercise. But exercise can be pretty boring if you don’t enjoy it. If you’re having difficulty losing weight, the best exercise is not only about what actually works but also what you enjoy and can stick with. You don’t have to go the gym. If you want to keep fit and lose weight there are plenty of ways to exercise at home. To brighten up your exercise sessions have some entertainment on hand. Try listening to an audio book or create a music playlist that is fast and high-energy and will keep your body moving.

5. You Don’t Think You Have Time For Exercise.

A common excuse for people who say they can’t lose weight is that think that they don’t have time for exercise. We all have the same 24 hours in a day and it is just a matter of how you use your time. You can burn calories by doing your normal household chores. Vacuuming, washing dishes, and doing laundry all can help you burn fat. Take the stairs, not the elevator and get off one stop early and walk the rest of the way if you’re using public transport.

6. You’re Trying To Do It Alone.

One of the reasons that people have difficulty losing weight is that they try to do it on their own. A simple way to stay on task when it comes to weight loss is to have someone promise to do these things with you. Having a friend that is also eating healthier and exercising along with you can motivate you to keep going, even if its under the obligation of your promise.

7. You Are Always Snacking.

Are you constantly snacking? If you are, it may explain why you can’t lose weight. An easy way to lose weight is to have an eating cut-off time. For instance, you don’t eat anything after 8pm. This cut-off time prevents you from mindlessly snacking throughout the evening. If those snack attacks occur, try sucking on an ice cube to curb a craving. This trick works well because the need to eat is often numbed just by having some sort of foodstuff in your mouth.

Jun 02

Weight Loss Mistakes You are Making

by LifeWorks Integrative health


Weight-Loss-Mistakes-220x119If you are trying to lose weight, you must burn more calories than you consume. To burn more calories than you consume, exercise is key. If you are not burning enough calories, the number on the scale is not going to move for the better. If you seem to be struggling with weight loss, here are some weight loss mistakes you might be making.

  1.   Are you just a walker? Walking is a great way to boost your spirits and improve circulation. However, walking is not a huge calorie burner. You need to exercise at least 60 minutes per day in order to lose weight.. You must engage in heart-pumping cardio in order to burn a significantly larger amount of calories than you would just walking. Walking is a great exercise, but using walking for weight loss is one of the most common weight loss mistakes that beginners make. To burn a larger number of calories, consider engaging in jogging, biking, jump rope, swimming, hiking or take a cardio class (such as kickboxing) at a local gym.

  2.  Skipping the cardio and heading straight to the weight room. Yes, it is correct to say that building muscles through strength training is important when it comes to burning calories. This is because muscle tissue burns more calories than body fat. You need cardiovascular exercise in order to lose weight.. Your body needs cardio to burn calories in order to decrease your overall body fat. Cardio is also a must to help reveal those toned muscles that have been hiding underneath fat. For best weight loss results, incorporate cardio and strength training into your routine.

  3.  You are not exercising enough. Not exercising enough is a very common weight loss mistake.. When you have a great workout, never stop. Keep going with the great workouts.. A great workout session does not mean you get to spend the rest of the week watching television. Not exercising enough is one of the reasons that you are not seeing the results you want. You need to be exercising for 60 minutes a day, most days of the week. Increasing the intensity of your workout can help you to achieve your weight loss goals.. Exercising once a week is not going to give you results. If exercising 60 minutes a day seems like too much to start, take things slow. Try starting with 30 minutes and gradually adding a few minutes to your routine each day until you are up to 60 minutes.

Jun 02

Healthy, New You In 2014

Creating-A-Healthier-You (1)With summer just around the corner, it is time to get on a better eating plan, a better exercise plan, and a better schedule overall. Less junk, more of what is valuable for you and your family. The best place to start while spring cleaning is to spring clean your kitchen. Give it a fresh, new start by cleaning out the cupboards, the refrigerator, and the food pantry. While doing this, keep in mind that you want to make healthy choices.

  1. It is easier to get rid of all the crap in your house when your kids are not there. Wait until the kids are at school or in bed to throw out that leftover tray of Oreos or the leftover Christmas candy that is sitting in the junk drawer. Get rid of the evidence and the kids won’t even notice.

2.A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. Lets start with fresh fruit. All fresh fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy.

  1. More fresh vegetables. Try something new. You may find that you love grilled vegetables or steamed vegetables with a herb you haven’t tried like rosemary. You can sauté (pan fry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. Commit to going to the produce department and trying a new vegetable each week. You will be healthier and your kids will see that it is fun to try new things (i.e. artichokes).

  2. Calcium-rich foods are your friend. You may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurt without added sugars? These come in a wide variety of flavors and can be a great desert substitute for those with a sweet tooth.

  3. Don’t forget the fun. Whether it is getting the kids involved to help pick a new vegetable to try or helping you cook a new, healthy meal, get them involved and it will be more fun for everyone!

Whatever you do to make these changes in your diet, do it now. You will show your children the right way to eat and be on the right path to avoid weight gain and other illnesses that go along with poor diet.

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