4 Easy Steps to Healthier Eating Habits

How many times have you heard of the saying, "An apple a day, keeps the doctor away," and yet how many of us are diligently following it. Most probably most of you will say, "Hey, I know that!" There is a saying, "To know and not to do is yet to know." There is another saying in Mandarin that illness comes from what go into our mouth. This is very true to a large extent. In order for us to have a healthier life, we not only have to exercise regularly, we also have to watch our diet. Exercises couple with healthy diet is a slow but sure way to lose that extra pounds too.

No matter what diet you decide is needed to address your personal health and body fitness goals, one of the best ways to ensure you succeed is to adopt healthy eating habits. This is not just about reducing your calorie intake or cutting out sweets, it is more about having an approach to food that will follow you throughout your life. It is about establishing a relationship with food that is comfortable and, most important, natural for you. The only catch is it will take practice until it becomes a habit.

1. Wide Variety of Healthy Food

Variety is the spice of life. If you have some variety in your diet you’re more likely to enjoy what you’re eating. So ensure that your eating plan includes a wide variety of foods. Choose foods that give you joy and eat them in moderation. Too much of anything isn’t good.

2. Eat More Fiber to Feel Full

A common complaint of many diets is that the portions recommended aren’t filling. Start incorporating more fiber into your diet. Not only is it good for you but it will help to make you feel full and satisfied.

3. Healthy Snacking

Part of the challenge of sticking to a diet is a nasty habit many of us have called unhealthy snacking. Retrain yourself to eat healthy snacks. The reality is you will continue to eat between meals and that is actually a good thing to do. Just ensure that what you’re snacking on gives your body much needed energy and nutrients.

The easiest way to snack on healthy food is to think ahead. Prepare fresh or dried fruit, raw vegetables with low fat dip or fill a small container with a handful of nuts or low fat yogurt. These are just a few ideas for some handy and tasty snacks that are easy to carry and will satisfy that “snacking” need.

4. Nine Servings of Fruit and Vegetables Daily

Did you know that many health experts recommend that as part of a healthy diet one should eat up to nine servings of fruits and vegetables a day? That works out to about 4 ½ cups. Not only can this approach provide delicious and energy boosting snacks and meals but these servings can help lower cholesterol levels. As well, for vegetarians and raw food enthusiasts, more fruits and vegetables means less room and need for meats and dairy in the diet. Reducing our meat and dairy intake reduces cholesterol-boosting saturated fat—an outcome that our hearts will appreciate!

Here are some pointers to keep in mind about fruit:

• Select fruits that are in season. This is not only a tastier alternative, since locally grown food is naturally fresher, but it is better for the environment as well. When we purchase locally grown food we help lower the demand for foods that must be transported cross country to fulfill customer needs. Less transportation = less fumes and pollution.

• Always choose fresh fruits whenever possible. When fresh fruits aren’t possible, choose fruits canned in juice or water rather than light or heavy syrup since this adds unnecessary sugar to your meal.

• Watch your intake of fruit juices. Many fruit juices have ridiculously high sugar content. Choose whole fruits as snacks rather than juice.

• Try to make it a habit to add fruit in salads, toppings, desserts and snacks, whenever possible.

Here are some handy tips for selecting and eating vegetables:

• Colorful vegetables (and fruits) provide a wide range of vitamins, minerals, fiber and phytochemicals your body uses to maintain good health and energy levels.

• So when choosing green leafy vegetables the darker the better! Eat more dark-green vegetables like broccoli, spinach and kale.

• Yellow and orange vegetables (and fruits) contain varying amounts of antioxidants such as vitamin C and when included as part of a low-fat diet may help to maintain a healthy heart, vision health and a healthy immune system. So eat more orange and yellow vegetables like carrots, pumpkin, winter squash and sweet potatoes.

• Control the amount of starchy vegetables (like potatoes) in your diet.

About the Author: For over 20 years, Diana Walker has assisted people like you in using natural, safe options for creating vibrant health and well-being. Get her gems of wisdom and healthy recipes mini- e-book via her free newsletter at: http://www.diana2.com

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3 Powerful Weight Loss Tips

In most weight loss articles, you get tips on methods which you can use to lose weight. You can find good and sound tips on what to do or eat to help you to shed off the extra pounds. Losing weight to a large extent is a mind game. Many people started off with a lot of enthusiasm but eventually their interest dies off when they do not see their desire result. Keeping that plan and working towards that goal to lose weight takes a lot of determination of the mind and this is what this article is all about; empowering your mind to lose weight.

One thing I definitely agree with the article is focusing on what you want. This is similar to the concept in The Secret and it is the norm that most people focus on what they don't want then what they want. It is time for a switch of perspective.

Every January 1st, millions upon millions of people worldwide set out on their annual quest to try to shed their excess pounds.

Unfortunately, by now, the overwhelming majority of these well-intentioned folks will have already failed and uttered those immortal words...

"Oh well, I guess I'll try again next year."

Don't let that be you!

Here are three powerful tips that'll help you lose the weight you want to lose once and for all:

Powerful Weight Loss Tip #1 - Stop "trying" to lose weight.

The word "try" is, in my opinion, the single biggest "weasel word" in the entire English language.

Why do I call it a "weasel word", you ask?

Simple...

The word "try", by its very definition, comes with a built-in "escape hatch".

If you say you'll "try" to do something and you don't, you can always use your "escape hatch" and "weasel" out of it by saying...

"Well, I tried!"

Here's the deal...

You either will do something or you won't do something...

You either do something or you don't do something...

There's no such thing as "trying" to do something!

Think about it...

"Try" to read this article.

You can't, can you?

You either will read this article or you won't read this article...

You either do read this article or you don't read this article...

You can't "try" to read this article.

Nor...

Can you "try" to lose weight.

You either will lose weight or you won't lose weight...

You either do lose weight or you don't lose weight...

It's that simple!

Powerful Weight Loss Tip #2 - Focus on what you want, not on what you don't want.

In the book for which he's best known, his classic masterpiece "The Science of Getting Rich", Wallace D. Wattles wrote:

"The Creative Power within us makes us into the image of that to which we give our attention."

Most people who set out to lose weight start out by saying something like...

"I want to lose 50 pounds."

Question for you...

If you make a statement to yourself like...

"I want to lose 50 pounds"...

What are you giving your attention to?

Those excess 50 pounds, right?

Right.

Therefore...

Since that's what you're giving your attention to...

Guess what?

You got it...

That's *exactly* what you'll have...

Those excess 50 pounds!

In other words...

By making a statement like...

"I want to lose 50 pounds"...

You're subconsciously setting yourself up for failure before you even begin.

So...

What should you do instead?

Simple...

In his book "The Personal Power Course", Wallace D. Wattles wrote:

"... whenever you think of your physical self... think of the IDEAL BODY WHICH YOU ARE BUILDING, and not of the body which now is."

And...

Therein lies the secret to successfully losing weight.

If you weigh 200 pounds and you want to weigh 150 pounds...

Rather than say...

"I want to lose 50 pounds"...

Say...

"I want to weigh 150 pounds"...

Or...

Better...

"I weigh 150 pounds."

Or...

Even better...

Take "weight" out of the picture altogether and simply...

Form a clear and definite mental image of "the ideal body which you are building" and hold that image in your thoughts "whenever you think of your physical self".

Think about it...

If you looked and felt *exactly* as you wanted to look and feel, would you really care what you weighed?

I think not.

Powerful Weight Loss Tip #3 - Stay away from mirrors, scales, and tape measures.

Most people who begin a weight loss program, regardless of what it is, seem to have this overwhelming need to look in the mirror, hop on the scale, or check their measurements every five minutes to see if their weight loss program is working.

Now...

"Every five minutes" may be a bit of an exaggeration, but for some it's not too far from the truth.

Here's a question for you to ponder...

If you look in the mirror, hop on the scale, or check your measurements anytime before you have the ideal body you want, are you thinking of "the ideal body which you are building" or of "the body which now is"?

Think about it.

Remember...

"The Creative Power within us makes us into the image of that to which we give our attention."

So...

If you *really* want to shed your excess pounds this New Year once and for all...

Here's my best advice:

1. Take "weight" out of the picture altogether and decide *exactly* how you want to look and feel.

2. Form a clear and definite mental image of "the ideal body which you are building" and hold that image in your thoughts "whenever you think of your physical self".

3. Stay away from mirrors, scales, and tape measures.

About the Author: Tony Mase is a serious student of the works of Wallace D. Wattles and the creator of an amazing website that'll take you by the hand and guide you step-by-step down Wallace D. Wattles' proven path to wealth, health, success, happiness, love, and more... http://www.tonymasesinnercircle.com

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10 Tips To Lose Weight

The holiday season is almost over now. With all the good food and feasting. It is time again to lose some weight. Some of you might be regretting now and thinking you should not have eaten too much. Looking at the extra pounds you had put on, some of you might be looking for some quick fixes to solve the problem. If you are looking for quick fix here, then you are looking at the wrong place. These are some sensible tips that you may find useful for yourself.

The Holiday Season is upon us. This time of year we have the habit of indulging ourselves. Food is an important aspect of our celebrations. It is therefore obvious that we make wise food choices. Of course, this is easier said than done. Especially when we see some of the food that is available that is made by our family and friends.

In the majority of cases people will not be concerned with those of us watching our weight. Because of this they are less inclined to prepare healthier versions of their recipes. At this point it becomes our responsibility to both stick with our diets and to watch what we eat. It is obvious that the variety of dishes that we are presented with will be very tempting.

What follows are 10 eating suggestions that will help you with your weight loss program.

1. The first one is to stop eating when you are full. At this time of year this is something that many people do not do. This is especially true of those people that believe in cleaning their plates. I do not believe in wasting food, so take only what you can eat comfortably. At the point that you feel satisfied you should just stop.

2. Get into the habit of walking, especially after eating. Walking may be the best form of exercise. It can be a very good cardiovascular exercise, particularly in the colder weather.

3. It is important not to count calories incessantly. I never cared for this form of dieting. Also, it drives the people around you nuts. There already are enough stress factors this time of year. The smartest thing to do is to watch what you eat as opposed to keeping track of the calories.

4. Watch your sweets. Avoid eating too much fat. I am not fond of artificial sweeteners. I believe that they cause more harm than good. If you are at a holiday celebration, just try to indulge in a small amount of sugar.

5. Eat 3 good square meals as opposed to several smaller meals or continuous snacking. I realize that this is contrary to what many articles and experts say. Eating regular meals, sitting down to eat, eating quality food and chewing well are what is important.

6. Realize what your eating limits are and do not cross them. This is very important if you have changed your diet and are trying to lose weight. You know better than anyone else what you can and cannot eat. It is true that most of us enjoy splurging at this time of year. It is really a matter of making up your mind and sticking to your guns.

7. Opt for the best food choices. At every family function there ought to be some healthy food choices. Choose the plain fruit and vegetables as opposed to the cake, cookies and pies. Stay away from the dips.

8. It is best to eat in moderation. Choose the healthiest foods, sit down when you eat and chew your food extremely well.

9. If you choose to drink, do so in moderation. Remember that many holiday drinks are loaded with sugar. Your best choices might be water, unsweetened tea or coffee.

10. Eat whole grains. Very few people realize that whole grains are biologically the stable of our diet. Stay away from white bread, cake or anything with processed flour. These food will put the pounds on very quickly. Instead, it is best to eat whole grain or multi grain foods.

There are always more things that you can do to help your weight loss. It is important to remember that converting to a healthy lifestyle is something that you should practice the entire year.

About the Author: Kathryn Soloff is the co-publisher of http://www.natural-remedy-dot-com.com/ and provides additional advice, tips and hard to find information on Losing Weight @ http://www.natural-remedy-dot-com.com/losing_weight/

5 Reasons Why You Should Start Practicing Yoga And Meditation

Some of the benefits of practising yoga and meditation. I believe that there are numerous benefits. These are just some of the benefits for your reference.

The practice of yoga and meditation has become increasingly popular in the past few years, but I am sure that there are many people who are still asking themselves, “What’s in it for me?” So, if you have been wondering whether it would be worth your time to start practicing yoga and meditation, I would like to give you five good reasons why it would be a very worthwhile activity for you.

1. Yoga and meditation will improve your health

Yoga postures put gentle pressure on the internal organs of the body and help them to function properly. In particular the postures help your digestive system to work smoothly and thus avoid problems such as constipation, acidity and indigestion, which are common conditions that can lead to more serious problems later on. Meditation and deep relaxation can be just what you need to lower your blood pressure. Thus, yoga postures plus meditation is a great combination for maintaining and improving health.

2. Yoga and meditation will help you to overcome bad habits

What’s a “bad habit?” It’s something that you are doing continually, and something that you know is harming you but you can’t stop it. Are you smoking now? Maybe you thought it was good when you started, but you would now like to stop. The trouble is that it is not so easy to quit smoking or a similar habit once it has become established.

This is where yoga and meditation can help you out. The yoga postures help you to become more relaxed and mentally balanced. Meditation can help you to concentrate your mind and build up your will-power. Once you become internally balanced and have a stronger will power, it will become possible for you to break any habit, even one that you have been troubled by for many years.

3. Yoga and meditation will help you to lose weight

Obesity is one of the biggest health problems of the modern era. Our lives have become more sedentary and our food sources have changed over the last 100 years and this why many adults and even children are now overweight.

Although this is a life-style problem, it is something that can be dealt with. The surest way to lose weight is to get more exercise and to control what you are eating. This is of course, easier said than done. But yoga and meditation can help you out. There are some yoga postures that are helpful in weight loss programs. Similarly, the mental strength that you can get from both yoga postures and from meditation can help you to gain a better control over your diet and this can result in healthy and permanent weight loss.

4. Yoga and meditation will bring you inner peace

You may be earning a lot of money and you may have a lot of social prestige but is physical or social wealth the goal of your life? Whatever material or social wealth you have, if you are not contented, satisfied and at peace with yourself then you will not be a happy person.

The goal of meditation is to help you find the inner core of your being. Who are you? Is it the name and address on your identity card? If you start meditating you will find that deep within you is a pool of infinite love and peace. This is the real you. If you can reach this place, then you will find peace and contentment; it is guaranteed!

5. Yoga and meditation will make you a wiser person

Every one of us has made mistakes that we regret. There is nothing we can do about the past. We can’t go back in time and not make the mistakes. But what we can do is to build up our capacity to see what has permanent value and what is transitory. When we attain this state of discrimination, then we will not do actions that we will regret later on.

Meditation helps a person to go beyond the “chatter” of the mind and attain a state of wisdom that will always be of help. Wisdom does not mean stuffing your mind with “facts” but it does mean to have a mind that will choose a course of action that brings about the welfare of everyone.

I have a list with many more reasons why yoga and meditation are helpful, but I thought I would start off with these five reasons. So, if any one of these items are interesting for you, then why not see for yourself, and start practicing yoga and meditation?

Yoga Weight Loss Secrets by Dada Vedaprajinananda.
Accelerate Your Progress with The Most Powerful Self-Improvement Technique on the Planet


About the Author: Dada Vedaprajinananda is a senior yoga teacher with the Ananda Marga Society. (http://www.anandamarga.org/) He is also the editor of the Life Weight Loss website where you can find more articles on health, weight loss, self improvement and spirituality.(http://www.lifeweightloss.com/)