When Is the Best Time to Start Eating Whole Foods?

There is no time like the present to begin eating more whole foods. In fact, there’s really not a BAD time to start eating them. The sooner you can begin serving whole foods to your children, the easier time you’ll have encouraging them to continue to eat these foods when they grow older. Perhaps a better way to explain why it is better to start children eating whole foods is that the longer they eat processed foods, the harder it will be for them to change their eating habits when they’re grown.

Eating whole foods does not require you to become a vegetarian or a raw foodist. That isn’t the reason you’ll want to add whole foods to your diet. The point is to feed your family – children included – a diet of foods which are as close to nature as possible. If you choose to become a vegetarian, vegan or one who eats only raw, whole foods, that is a decision only you can make as a family.

Beginning with a diet consisting of whole foods will help your children establish good eating habits from the start rather than having to break bad food choices. Obviously you can’t give your newborn a raw carrot when their body requires liquid sustenance. However, if you choose to breastfeed, you can pass along extra nutrients to your child by eating a diet of healthier food choices and avoiding processed foods as much as possible.

When your baby is ready to start eating solids, search for baby foods which contain only one ingredient. You can also puree whole fruits and vegetables in a blender. By using the same foods you eat, you’ll know exactly what your baby is eating.

Scientific reports indicate that children who are raised eating a diet of fresh fruits, vegetables, whole grains, nuts, seeds and legumes are more likely to be slimmer and healthier than those eating processed foods. Whole foods provide fiber, vitamins, minerals, phytochemicals and protein. A diet of whole foods, or even a vegetarian diet, provide all of the nutrients your children need from the time they begin eating solid foods to the time they are teenagers.

Offer your family whole foods – raw, cooked or dehydrated – during any meal of the day. Have these foods readily available for snacks after school. Prepare whole foods regularly and you may find your family prefers meals which consist mainly of these items. Provide a variety of foods, even those you’ve never tried before, when using whole foods in your menu plans and it is unlikely there will be any nutritional deficiencies. 

Next time we will discuss “How Do You Eat Whole Foods on a Budget?”

The above is extracted from a report, “Eat Whole Foods - For the Health of It” and offers the following disclaimer: This report is written for entertainment purposes only. The author is not, nor does she claim to be, an expert in nutrition or health. The report is written in an attempt to share knowledge based upon what was learned during research and by incorporating some of the information contained in it with her family. It is by no means intended for medical advice nor should it be followed as such.

How to Have More Energy

By Kardena Pauza
http://scrnch.me/oa9d6

If you eat a larger than normal meal or a calorie dense meal, do you notice how tired you feel afterwards?

This is what I call FOOD COMA.

This is where you get extremely tired and you start to regret stuffing yourself, but it’s too late the DAMAGE is done. You can barely keep your eyes open and all you want to do is crawl up into a ball and go to sleep. You can’t focus or concentrate on work and even a simple conversation takes effort. All you want to do is lie down.

So many people have this experience on a daily basis. In fact, I was just like this during high school when I would gorge on fast food and pizza and junk.

But this is not how your body should feel after meals.

With the Vegetarian Lifestyle, you won’t be sleepy after you eat. In fact, you’ll be alert, mentally sharp, and physically ready to take on the world.

By eating high nutrient low calorie foods, you will eliminate the side effects from food comas. I guarantee you’ll have more energy with the Veggie Meal Plans diet than you have on any other diet – simply because you will NOT be restricting your calorie or nutrient intake – in fact, you’ll be able to fill yourself up with our delicious foods.

I love making smoothies because they give me so much ENERGY in the morning.

I’ll blend different fruits and vegetables with a little protein powder to make easy to digest and energizing drinks. I’ll also add a tiny bit of fresh ginger to give it a zing and anti-inflammatory properties. You won’t get the same energy or health benefits from a plate of bacon, eggs, and white-flour pancakes!

I also love to make fresh, flavorful soups. And it’s easy too.

I make soups in the blender or food processor, such as a simple tomato gazpacho soup, or Mexican green soup, or an Asian inspired coconut curry soup. These soups can be warmed on the stove or eaten at room temperature. These foods are full of life! I use everything from carrots, celery, broccoli, cilantro, basil, onions, coconut, apples, oranges, lemon, and a variety of spices.

I make these really great wraps using a low-carb tortilla, romaine lettuce leaf, or a collard green leaf as the wrap shell.

Each wrap is lovingly filled with fresh veggies like spinach, sprouts, green onions, cilantro, avocado, tomatoes, and then I add hummus, salsa, or herb seasonings/salt.

I also make a pate from sunflower seeds and spices, tempeh, or seitan, which makes the wrap filling, very nutritious, and energizing!

These are just a few ways in which you can fill up on nutrient-rich foods that will leave you energized and feeling great day after day.

 

There are some important health benefits we can enjoy by eating durian fruit

In our quest to learn about different fruits and vegetables, we have discovered an unusual fruit from the area of Southeast Asia. The fruit, known as the “king of fruits” has some very distinct qualities. Many who have become familiar with this exotic Asian fruit admit it is definitely an acquired taste, and smell. Let's take a look and see what you think.

What is it?

The durian fruit grows on trees, which begin to bear fruit after four or five years of cultivation. These trees grow anywhere between about 85 feet to 130 feet. The fruit has a tough, thorny outer husk or shell. It is is about as large as a pineapple, sometimes growing up to a foot long, with an oblong shape consisting of several “pods.” The flesh, pulp, and seeds are edible at various stages of the fruit's maturity.

The edible flesh of this fruit is a pale yellow color, and has been described as having a creamy, custard texture with a mild almond type flavor. One of its most distinctive features is the odor of the fruit itself, inside the husk. It is a strong smell that many have described as offensive or overpowering, like sulfur.

History

Durian are native to Brunei, Indonesia, the Philippines, Borneo and Sumatra and are found growing wild or semi-wild in Lower Burma (Myanmar) and the Malaysian peninsula. This fruit tree is commonly cultivated in Southeastern India, Ceylon, and New Guinea. The coastal inhabitants of Malaysia, Brunei, and neighboring countries have long considered durian a delicacy that is used in many recipes.

The Western world has known this fruit for only about the last 600 years. This fruit is either loved or loathed, there seems to no middle ground. Because of that, the importation to the United States has not been aggressively pursued. When you do find durian in the States, it is often expensive.

Health Benefits

There are some important health benefits we can enjoy by eating durian fruit. It is a good source of fiber and is actually used successfully as a colon cleanser. Durian provides a wealth of minerals and vitamins, and the simple sugars in durian produce a powerful natural energy boost. Although high in fat, durian does not contain cholesterol.

Durian is rich in vitamin C as well as the B-complex vitamins. Important minerals found in durian include copper, iron, potassium, and magnesium. The iron and copper found in durian are utilized in the body to produce red blood cells, and potassium helps regulate blood pressure and promotes heart health.

Another healthy component found in durian is tryptophan. This is used by the body to create melatonin and serotonin, which you might recognize from drug commercials as relaxing agents or as natural sleeping aids, but these are found naturally in durian.

Fun Facts

The odor of a freshly opened durian fruit has been compared to the smell of natural gas. This is probably due to the high sulfur content in the fruit. This is one of those cases where the fruit tastes nothing like it smells. Be aware that people have been known to be asked to leave areas when eating durian because of the odor. This is one fruit that's best eaten at home, and probably alone.

In Singapore, the mass transit line prohibits, by law, passengers boarding with a durian in their possession. But, Singapore has also paid homage to this “King of All Fruits” by constructing a building in its honor. Don't even attempt to eat durian on an airplane.

The older the durian tree is, the higher the quality of durian it will produce. But watch out while you stand and admire those old trees. Standing underneath a durian tree can be dangerous, as falling durian fruit have been known to be fatal upon impact with the unsuspecting gawker.

How to Eat

Cutting open a durian fruit requires considerable care and attention to avoid puncturing yourself on the pointy outer layer. Look for a line, slit, or seam running lengthwise down the fruit. This is a natural opening. Take a knife, or your hands if you dare, and gently pull the fruit open at this seam. You will be separating the durian into “pods” each of which contains little pockets of a creamy substance which you can eat (but is not very sweet) and little solid fleshy, creamy fruit pieces.

Asian cultures make good use of the durian flesh in their diets, using the natural sweetness in milkshakes, ice cream, juice, and sauces. The seeds can be boiled, fried, or roasted for a healthy snack. Even the leaves and flowers are occasionally cooked and eaten in Indonesia. Durian is also sold in neighborhood shops in the form of delicious pudding, cakes, and crepes in Singapore.

Durian should be stored well sealed and away from other foods as the odor will permeate anything in the same container, such as the refrigerator. Durian and carbonated drinks do not mix well in the stomach and has been known to cause serious complications. In the United States you are most likely to find frozen durian that has been thawed. This is fine (and cheaper than fresh) just as long as the thorny spines are not dried and brittle.

If you're looking for a truly different culinary adventure, durian would definitely be something to try. Do an online search for sources and check to see if you have an Asian marketplace in your community. Yes, the popular saying about durian is it “smells like Hell and tastes like Heaven” but that's just one more reason to be inspired to try this exotic fruit... if you dare!

Is eating meat and poultry necessary for a Healthiest Way of Eating?

Is eating meat and poultry necessary for a Healthiest Way of Eating?: Even with all of the information that I discuss regarding the key steps for ...

From the kitchen: How to Cook Healthy Sauces

From the kitchen: How to Cook Healthy Sauces

Food of the Week: Kale

Food of the Week: Kale

Top 10 Food and Nutrition Affirmations

When you have "convenience" food bombarding you from every direction, it can be difficult to choose options that give your body the nourishment it needs.

However, if you have daily reminders and effective tools at your disposal, you just may find that eating the right foods and feeding your body the best fuels becomes a lot easier.

Of course, there will always be temptation, but when you equip yourself with anti-temptation tools, you will be able to quickly re-focus your mind on your greater goal of getting healthy!

Using Affirmations to Make the Healthy Food and Nutrition Choices

When everyone around you at the office is indulging in burgers, fries, and sugary drinks, it's awfully tempting to join in, isn't it?

But what if you could stop that temptation in its tracks and actually choose to make a healthy choice? You don't need me to tell you that fatty and sugary choices are not the kinds of food that your body needs - you need to tell yourself!

It can be hard in moments of temptation to make the right choice, but with the help of positive affirmations, you can re-train your brain to replace the desire for junk food with healthy choices.

Affirmations can help you stick to your diet, say no to temptation, and eat nourishing and satisfying foods. How? By replacing the negative spiral of thoughts in your mind with powerful, positive ones.

But first you have to believe that it is possible to gain control over your thirsts, desires, and cravings. The first step in making a lasting change in your life is to make the commitment to success. Are you committed? Do you believe that you can overcome your cravings?

Once you've set your commitment in stone, you're ready to learn the top 10 affirmations to get you through moments of weakness.

Top 10 Food and Nutrition Affirmations

Before reading the list below, you should know that affirmations are most successful when you internalize the saying and repeat it frequently. Whether you're having a good or bad day, you need to be constantly repeating these positive statements in your mind. Temptation will strike when you least expect it, so it's better to be prepared!

1. I can neutralize bad habits with good food, exercise, and healthy living.

2. I am proud to reach out to my support network instead of leaning on food for comfort.

3. I am losing weight for me because I love me.

4. I set aside time just for me.

5. My good health and productivity are the rewards for the nourishing foods I eat.

6. Weight gain happens over time, so my weight loss equally requires time, patience, and lifestyle changes.

7. I use self-care, not self-control.

8. The more I take care of myself, the better I feel.

9. I am firmly committed to staying active and healthy.

10. I deserve a healthy body and mind.

When you look at these food and nutrition affirmations, they may seem like ideals - behaviors and thoughts that you only wish you could have - but each time you reaffirm them by saying them aloud, you're slowly changing your mindset. Over time, these ideals will become a reality through your thoughts and actions.

But remember, you must first believe you can change. Once you make the commitment to your success, you will change your attitudes about food and you'll be thankful you did!

Why are Organic Foods So Expensive?

Is there a downside to purchasing organic foods? One of the biggest reasons more people don’t buy organic foods is that they believe the cost to be considerably more than traditionally grown foods. Part of the reason for the higher cost is that organic farmers usually grow smaller crops and are under the strict guidelines required to be labeled as being “USDA Organic.” Because they have smaller farms, they don’t produce as much as larger, commercial farms. This will also affect the price organic farmers will charge.

The other thing you want to consider when considering organic fruits, vegetables and other foods is that they aren’t treated with waxes or preservatives. They may spoil quicker than fruits and vegetables in the non-organic section of your grocer’s produce department. You may also find organic foods are not perfect. They may vary in color or size as well as some being an odd shape. This won’t affect the quality of the food so don’t be afraid to purchase them; they are completely safe to eat.

No matter if you choose to add some organic foods to your family’s diet or not, you’ll want to follow these tips:

Buy fruits and vegetables while they’re in season. Local farmers markets or roadside fruit and vegetable stands will often have the freshest foods possible. Some places also allow you to pick your own fruit (such as strawberries). Ask your grocer which day new produce arrives so you can be sure you’re getting the freshest foods possible.

Choose a good variety of foods from different sources. Purchasing foods from different sources will reduce your chances of being exposed to single pesticides. Domestically grown foods are likely to have fewer pesticides than foods grown out of the country.

Wash all fruits and vegetables with running water before you eat them. A good wash will remove dirt and bacteria which may be on the skin. If necessary, use a small nail brush to clean fruits or vegetables whose skin you might eat such as apples, potatoes or cucumbers. Even though organic foods are not grown using pesticides, it is a good practice to wash all fruits and vegetables first.

Take time to read the labels on the foods you purchase. Foods with organic or organic ingredient labels aren’t necessarily always going to be your best choice. These foods can contain high levels of sugar, salt, calories or fat just like non-organic foods. If your goal is to provide your family with the best possible foods, reading the labels will ensure you’re doing just that.

What many people don’t realize is that the government subsidizes traditionally grown foods. This allows the farmers to offer their food at a lower rate. If the farmers weren’t subsidized, there’s a good chance their food would be more expensive, too.

Finally, organic foods are not allowed to have chemical preservatives when they are packaged. Without these preservatives, the foods will have a much shorter shelf-life which means they will have to be replaced quicker. If you don’t use organic items before that date, that money will have been lost.

Next time we will discuss “When Is the Best Time to Start Eating Whole Foods?”

The above is extracted from a report, “Eat Whole Foods - For the Health of It” and offers the following disclaimer: This report is written for entertainment purposes only. The author is not, nor does she claim to be, an expert in nutrition or health. The report is written in an attempt to share knowledge based upon what was learned during research and by incorporating some of the information contained in it with her family. It is by no means intended for medical advice nor should it be followed as such.

Raw food made easy (free report)

I've got a brand new report for you today that will help you transition into raw foods more easily.

==> Download it here (instant PDF download)

In this FREE report, you'll discover:

- Why you NEED to eat more raw food (especially if you want to lose weight),

- The truth about getting PROTEIN on a raw food diet,

- 3 simple TRANSITION tips to the "raw side", and

- 6 deliciously EASY raw food recipes that you can enjoy this weekend

But that's not all.

In fact, there are several other "golden nuggets" that you'll pick once you get through this information.

I guess you'll just have to check it out for yourself.

==> Download the NEW Raw Food Report Here

Happy reading.

Arthur M.

Yuri

PS. I know firsthand how frustrating it can be to succeed at eating healthy. And I'm tired of people (maybe even you) having to struggle with ridiculous suggestions and overly complicated gourmet recipes that take longer than a flight around the world to prepare.

That's why you should READ THIS.

#1 Health Predictor/Danger (new report)

We've all heard the saying...

"You are what you eat", right?

Well, there's much more to that story than you might realize.

If you can't digest what you eat, then even the world's healthiest foods won't matter.

But don't worry...

I've got you covered thanks to a brand report on this very topic in which you'll discover why digestion is the #1 predictor of your health.

===> Click here to download (PDF) <====

In this free report you'll discover:

- each step of the "normal" digestive process,

- where things go terribly wrong in the digestive process for most people,

- how this one food nearly ruined my (report author) intestines for good,

- the #1 cause of food allergies, autoimmune conditions, and the general decline in health experienced by most people.

- and a few more really important things.

I'm sure you can put aside 10 minutes to whip through this 9-page report - it could be the  most valuable 10 minutes you spend in a long time.

Happy reading!

Arthur M.

P.S. Click here to download the report (PDF) - it's F.REE.

Why Are Organic Foods Best?

Doctors and dieticians can explain how your body requires a variety of foods in order to get all the necessary nutrients for a healthy life. When you begin searching for whole foods in your grocery store you may notice that some foods are named “organic.”  What is the difference and why are organic foods best?

Organic foods are grown without the use of potentially harmful chemicals. Rather than depending upon fertilizers to help foods grow, farmers growing organic foods allow ‘Mother Nature’ to provide for the plant’s needs. These farmers won’t spray chemicals to control weeds but will use other methods such as mulch, manure and crop rotation to keep weeds down. Compost and manure are used to add nutrients to the soil so chemical fertilizers aren’t required. Conventional farmers will use insecticides to keep pests away from their crops and help fight disease. Organic farmers will use beneficial insects, traps and mating disruption to reduce possible diseases and pests from their gardens.

Farmers supplying organically grown meats will stay away from giving antibiotics and medications to their animals to prevent disease. They also won’t give them growth hormones to encourage quicker growth. They will feed their animals organically grown feeds and allow them to roam free as much as possible. They are also very determined to keep their disease at bay by rotating their animal’s grazing, providing the best possible diet and keeping their stalls or housing as clean as possible.

Another thing to consider when going grocery shopping for your family is that farmers providing organically grown fruits, vegetables and meats must adhere to very strict government standards. The government will dictate how these foods can be grown, how they are handled and how they are processed before they are given the USDA Organic label.

Organic foods with only one ingredient such as vegetables, fruits and eggs, can be labeled as 100 percent organic. Foods with an “organic” label must be made with at least 95 percent organic ingredients no matter if there are two or ten ingredients. Foods labeled “made with organic ingredients” are those which have less than 70 percent organic ingredients. They cannot use the USDA Organic label if they fall in the last category.

Are organic foods more nutritious than traditionally grown foods? The answer to that question depends on who you ask. Organic farmers will tell you their food tastes better and is better for you. Scientific research, on the other hand, will probably tell you there really isn’t that much difference between the two. You’ll want to give organic foods a try and make the decision for yourself as to whether they’re better or not.

Some other things to consider when being faced with choosing between organic and traditionally grown foods is that organic foods do not use pesticides which could be harmful to your family if not properly cleaned from the foods prior to eating them. Organic foods also don’t have the additives that are commonly used such as artificial flavorings, colorings, sweeteners and monosodium glutamate (MSG) that many people have allergic reactions to.

Choosing organic foods to serve your family can also have an impact on the environment. Because organic farmers aren’t using the same chemicals as traditional farmers, they are not polluting the soil or water. In fact, organic farming actually benefits the environment in ways you may not imagine.

Next time we will discuss “Why are Organic Foods So Expensive?”

The above is extracted from a report, “Eat Whole Foods - For the Health of It” and offers the following disclaimer: This report is written for entertainment purposes only. The author is not, nor does she claim to be, an expert in nutrition or health. The report is written in an attempt to share knowledge based upon what was learned during research and by incorporating some of the information contained in it with her family. It is by no means intended for medical advice nor should it be followed as such.

A Delightful Discovery: Damson Plums

Just when you thought you knew every fruit there is, along comes a new one. Well, it's not really new, but this plum is a lesser known variety than others, so it may be new to you. Let's see if we can acquaint you with this fun fruit.

What is it?

The damson is actually one of many varieties of plum. The fruit is produced from deciduous trees that blossom with little white flowers in early spring in the northern hemisphere, then the fruit is harvested in late summer to early fall.

There are several varieties of damson, each of which has a slightly different color and taste. The Shropshire damson, for instance, has a mildly acidic taste while the Merryweather damson has a sweeter flavor, more closely resembling the plums most often found in the produce aisle. It's hard to pinpoint one particular flavor of damson because they vary so much. Damsons have a soft yellow flesh and a rich indigo blue, red, or purple skin. It can be either sweet or tart, depending on which variety of the fruit you choose. Damsons all tend to be oval shaped, slightly pointy at one end.

History

Plums generally are documented as long as 2,000 years ago. Early documentation places the damson cultivation in the region surrounding Damascus, thus the name Damson, and were most likely introduced into England by the Romans. It is not known when damson plums were introduced into North America, but some site colonists most likely brought them during the first settlements.

Evidence of damsons have been found in Roman archaeological digs across England and there is even evidence of damson skins being used to produce purple dye during those ancient times.

Health Benefits

All plums are a rich source of vitamin C, and riboflavin, as well as minerals like phosphorus, copper, manganese, magnesium and potassium, They are a good source of dietary fibers which can help lower bad cholesterol and keep the digestive tract functioning well.

It is believed that just a few plums a week can help battle fatigue. The reason appears to be because plums are loaded with essential minerals which act to calm nerves and support natural sleep patterns.

Plums also possess phytonutrients which have shown to help reduce or stop the growth of breast cancer cells. Plums also may help the body absorb iron. All this while being extremely low in calories.

Fun Facts

Damson plums can be made into gin, much like sloe gin is made from a relative of the plum, the sloe berries. Sloe gin requires more sugar because damsons are sweeter than sloe berries. Another spirit made with damson plums is Slivovitz, which is a distilled drink made in Slavic countries. Some people also make a simple damson wine. Because many varieties of damson are quite tart and acidic, people found other uses than eating them right off the tree. That's why you'll find all sorts of recipes for damson fruit liqueurs, vodka, gin, and wine.

How to Eat

As mentioned, the damson eaten right from the tree can be a bit unpalatable as the skins can be quite tart. Because of this, most damsons are grown to make into jelly or jam. There are, however, at least a few varieties of damson cultivated for eating off the tree. The Merryweather and President Plum are two such damsons. A variety called Farleigh is best known as a cooking plum.

Some damson fans have developed wonderful recipes for pickling and canning. For canning purposes, the damson fruit is boiled until tender. Then, sugar and allspice can be added when the water in the fruit has been reduced. As you continue to boil the fruit, it becomes very thick and can then be poured into jars and processed.

If you choose the sweeter variety of damson fruit, you can also make a very good pie as well as a delicious compote for tarts, or mixed with cream cheese for a delightfully sweet spread for crackers. Damsons are also used to make things like chutney, cobbler, and a variation of Eve's Pudding, which is traditionally made with apples. The intense flavor of the fruit also can be taken advantage of successfully in sauces and stuffings for roast duck and other wild game who's flavor can stand up against the damson.

If you can find damson plums in your local store, it's worth giving this fruit a try. Its acidic qualities and strong flavors may perk up your next entrée or dessert quite nicely. And when your dinner guests ask what that delightfully fresh flavor is, go ahead and throw out the name Damson and see what happens. Perhaps it will spark a lively conversation and a few puzzled, but pleased, looks!

Top 10 Food and Nutrition Affirmations

When you have "convenience" food bombarding you from every direction, it can be difficult to choose options that give your body the nourishment it needs.

However, if you have daily reminders and effective tools at your disposal, you just may find that eating the right foods and feeding your body the best fuels becomes a lot easier.

Of course, there will always be temptation, but when you equip yourself with anti-temptation tools, you will be able to quickly re-focus your mind on your greater goal of getting healthy!

Using Affirmations to Make the Healthy Food and Nutrition Choices when everyone around you at the office is indulging in burgers, fries, and sugary drinks, it's awfully tempting to join in, isn't it?

But what if you could stop that temptation in its tracks and actually choose to make a healthy choice? You don't need me to tell you that fatty and sugary choices are not the kinds of food that your body needs - you need to tell yourself!

It can be hard in moments of temptation to make the right choice, but with the help of positive affirmations, you can re-train your brain to replace the desire for junk food with healthy choices.

Affirmations can help you stick to your diet, say no to temptation, and eat nourishing and satisfying foods. How? By replacing the negative spiral of thoughts in your mind with powerful, positive ones.

But first you have to believe that it is possible to gain control over your thirsts, desires, and cravings. The first step in making a lasting change in your life is to make the commitment to success. Are you committed? Do you believe that you can overcome your cravings?Once you've set your commitment in stone, you're ready to learn the top 10 affirmations to get you through moments of weakness.

Top 10 Affirmations

Before reading the list below, you should know that affirmations are most successful when you internalize the saying and repeat it frequently. Whether you're having a good or bad day, you need to be constantly repeating these positive statements in your mind. Temptation will strike when you least expect it, so it's better to be prepared!

1. I can neutralize bad habits with good food, exercise, and healthy living.

2. I am proud to reach out to my support network instead of leaning on food for comfort.

3. I am losing weight for me because I love me.

4. I set aside time just for me.

5. My good health and productivity are the rewards for the nourishing foods I eat.

6. Weight gain happens over time, so my weight loss equally requires time, patience, and lifestyle changes.

7. I use self-care, not self-control.

8. The more I take care of myself, the better I feel.

9. I am firmly committed to staying active and healthy.

10. I deserve a healthy body and mind.

When you look at these food and nutrition affirmations, they may seem like ideals - behaviors and thoughts that you only wish you could have - but each time you reaffirm them by saying them aloud, you're slowly changing your mindset. Over time, these ideals will become a reality through your thoughts and actions.

But remember, you must first believe you can change. Once you make the commitment to your success, you will change your attitudes about food and you'll be thankful you did!

Why are Whole Foods Important?

There’s an old adage which says “You are what you eat.” Chances are you’ve heard that saying but have you considered what it means? Obviously you won’t become a cheeseburger if you eat your fair share of them, but the foods you eat can and do greatly affect your emotional state, how long you’ll live and your medical condition. Choosing a diet consisting of whole foods can help provide you with the nutrients your body needs to thrive.

Doctors in the United States have been talking about how obese Americans have been becoming in the past twenty or more years. Many are beginning to stress the importance of eating whole foods along with daily exercise. They know that consuming whole foods will help us become healthier.

Doctors know the importance of whole foods and that’s why you’re hearing more about eating them in the news. Turn on daytime talk shows and you’ll see piles of fresh fruits and vegetables on the set. Listen to doctors on news programs and they’ll emphasize the importance of cutting back on processed foods including white flour and sugar. Doctors know it’s time to change our standard American diet (SAD) now before it’s too late.

Fast foods restaurants are beginning to understand the importance of eating a diet consisting of whole foods. Many have added whole food choices to their menu, in part as a means to keep you visiting their shops, but also because they are listening to what doctors and many people want. The next time you stop at a fast food restaurant take a closer look at the menu and look for wholesome food choices rather than choosing the fat-laden alternatives.

Ask any registered dietician or physician and they’ll tell you that it is important to eat more whole foods. They understand the fact that overly processed foods don’t offer the same nutrients. Adding more whole foods to your family’s meals means you’ll:

Get more omega-3 fats from fish and plants as well as monounsaturated fats from plants rather than hydrogenated or partially hydrogenated fats often found in processed foods.

Receive more concentrated vitamins and minerals from whole foods where you may receive ‘watered down’ amounts in foods which are processed. The quality of antioxidants, fiber and protein are also higher in whole foods.

Absorb higher amounts of fiber which can benefit your body by helping you feel full quicker than process foods, fighting diabetes and heart disease, as well as enabling your body to properly digest and expel food.

Reduce the amount of sugar, sodium saturated and trans fat as well as number of calories you consume each day.

Be careful not to get the impression that adding more whole foods to your diet will automatically and magically reverse the adverse effects of previous poor food choices. Your body has to adjust to its new way of eating and it will take a while for you to see a difference. It is possible, however, that you’ll feel better within a week or so of eating mainly whole foods and cutting out as many process foods as you can.

Once you’ve begun to reverse your eating habits, you can expect to lose weight and reduce the risk of many major medical conditions that are common in those who don’t eat a healthy diet or are overweight. You can look forward to reducing your risk or reversing hypertension (high blood pressure), coronary artery disease, heart attacks, type 2 Diabetes, gallstones, strokes, gout and osteoarthritis. There is also considerable research to prove that some types of cancer – breast, endometrial, colon and prostate, for instance – can also be affected by eating more whole foods. Of course, no matter what your health condition, you’ll want to continue to listen to your doctor’s advice and follow their instructions.

Next time we will discuss “Why are Organic Foods Best?”

The above is extracted from a report, “Eat Whole Foods - For the Health of It” and offers the following disclaimer: This report is written for entertainment purposes only. The author is not, nor does she claim to be, an expert in nutrition or health. The report is written in an attempt to share knowledge based upon what was learned during research and by incorporating some of the information contained in it with her family. It is by no means intended for medical advice nor should it be followed as such.

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How to Get All the Nutrients You Need Without Animal Products

By Kardena Pauza
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The most common argument against a vegetarian diet is that you can’t get enough calcium or iron, or that you will need to get a Vitamin B12 shot from your doctor.

However, it is easy to get plenty of calcium to build strong bones and it’s not difficult to get enough iron. The ONLY nutrient that will take a little extra effort is Vitamin B12.

Calcium

Everyone thinks you need to drink milk to get calcium, but cows, horses, gorillas, and elephants, some of the world’s strongest and most powerful animals, all have built their big strong bones on a vegetarian diet.

Plant based calcium sources are easier to digest, and you don’t have to worry about being lactose intolerant when you eat plant based calcium sources.

The BEST non-dairy sources of calcium are fortified beverages (such as soymilk and orange juice) and dark, leafy greens like kale and broccoli. Other foods like legumes and almonds can give you calcium.

Iron

Iron is an important element in your red blood cells to help carry oxygen throughout your body. Iron deficiency is known as anemia and is characterized by chronic fatigue and being susceptible to infections. If these symptoms exist then you MUST first visit a doctor to verify and diagnose the issue.

Since meat is traditionally known as the best source of iron, people think vegetarians will end up iron-deficient and anemic.

However, there are many iron-rich vegetarian foods, and by eating a variety of whole foods the vitamins, minerals, and phytonutrients work together synergistically to maximize absorption of the other nutrients in the foods.

For example, scientists have found that eating vitamin C rich foods with iron rich foods (like spinach) increases the absorption of iron. For example, because bell peppers give you 230% of your daily Vitamin C requires (that’s more than twice as much as oranges), you can eat a salad containing spinach and bell peppers and you’ll absorb a lot of iron.

Plant SOURCES of iron range from green leafy vegetables (spinach, collard greens, swiss chard, kale), whole grains, legumes, soy beans, black strap molasses and dried fruit. And remember to eat foods rich in vitamin C to enhance absorption.

With that being said, the RDA recommends for pre-menopausal women 15 mg per day and 10 mg for men and post menopausal women.

Here’s a list of iron rich foods:

Broccoli ½ cup 0.7 mg

Tofu ½ cup 13 mg

Black beans ½ cup 1.8 mg

Molasses, black strap 1 Tbl. 5 mg

Raisins 1 oz. 0.7 mg

Parsley 3 Tbl. 0.6 mg

Whole wheat cereal 1/3 cup 1.1 mg

Oats, whole rolled 1/3 cup 2.5 mg

Lentils, sprouted raw 1 cup 2.5 mg

Buckwheat 1/3 cup 1.3 mg

Kale fresh 1 cup 1.1 mg

Beets 1 cup 1.1 mg

Wheatgrass juice 1 oz. 0.6 mg

As you can see, it’s not hard to get enough iron by consuming whole, natural foods. In addition, many foods – such as breads and cereals – are now FORTIFIED with iron which can help supplement your diet if necessary. However, just watch that these cereals and breads are not refined or full of additives or preservatives.

Vitamin B12

Vitamin B12 is essential for your body and is stored in the liver and released when it is needed.

You may need to talk to your Doctor about taking a Vitamin B12 supplement because this is the one nutrient that is not naturally found in plant foods.  So it is ESSENTIAL to make an effort to add this to your diet.

Foods fortified with Vitamin B12 include non-dairy milks (soy and rice milk), veggie “meats” and breakfast cereals. But look at all the ingredients in these foods to eliminate refined products or additives and preservatives.

I personally use “Living Vitamin B Nano Plex” as an excellent source of Vitamin

B12. It is the first Vitamin B12 made from probiotic fermentation which is more

bioavailable to the body. Another option is taking B12 sublingual (dissolve under the tongue). I recommend methylcobalamin which is naturally occurring.

Cyanocobalamin is a commonly used synthetic B12 supplement that’s also used in fortification of foods because it can be produced so cheaply. When cyanocobalamin is metabolized in the body the by product created in small amounts is cyanide. We are not exactly sure the impact on the body but I don’t feel comfortable using it.

What Are Whole Foods?

The simplest definition for whole foods is that they are foods which are consumed in their natural state. They have had minimal processing and little to no refinement. Think of walking through a vegetable garden and pulling a fresh tomato from the vine. Another example would be going to a farmer’s market and purchasing beets or potatoes which had been dug up that morning. Those fresh vegetables are whole foods at their best.

Other whole foods you might find are fruits, other vegetables, legumes, whole grains, oats, nuts and unprocessed fish or meat. These foods don’t have to be raw for them to be considered to be whole foods; they can be cooked without having been “processed.” They don’t have the harmful additives of processed foods. To be considered a whole food, they also will not contain added ingredients. They are as natural as they possibly can be.

You may be surprised that even items which may not seem like ‘food’ to you can also be classified as whole foods. For instance, many people only think of dandelions as a weed in their yard. Every part of the dandelion can be consumed – the root can be dried and ground to create a coffee alternative, the leaves can be dried and prepared as a tea or eaten as a green in a tossed salad and the yellow flowers can also be added to your salad and enjoyed. Of course, you’ll want to avoid spraying the dandelions with herbicides and carefully wash your dandelions prior to eating them. I have never tried them, but I know people do.

Consider choosing varieties of legumes you’ve never tried before. Rather than turning to canned green beans for dinner, why not try lentils or adzuki beans? Think of all the types of beans you’ve never tried before. Trying new beans, peas or lentils will open up a whole new array of foods to choose from when planning your family’s weekly meals.

When choosing nuts and seeds, look for those which are raw rather than salted or otherwise flavored. It is common for whole and unprocessed nuts during the Christmas holidays. Some nut and seed choices you might want to try are Brazil nuts, almonds, cashews, walnuts, peanuts, sunflower and pumpkin seeds. Remember, they can be dried or roasted, but you’ll want to avoid those which have been salted or seasoned. Also watch for oils that have been added to nuts.

Whole grains are becoming more popular even in processed foods. But, if you’re truly looking to add whole foods to your diet, eating processed cereals with whole grains may not be your best choice. Quick oatmeal is one commonly eaten whole grain. You may also want to add brown rice, hulled barley, whole cornmeal, whole rye and millet to foods your family consumes.

As previously stated, whole foods will not have additives. With this in mind, you can see how a skin-on baked potato is a whole food and home fries aren’t. You can also understand how a fresh peach would be considered a whole food but peaches which come out of a can aren’t considered to be. Whole wheat flour is processed as in milling however white flour has been processed to remove the outer covering of the wheat bran; this further processing also removes many of the nutrients.

So, when it comes to defining “whole foods,” you’ll want to find and serve foods as close to their natural state as possible. Choosing whole foods doesn’t mean your family has to become raw vegetarians but adding raw fruits and vegetables will surely meet your desire to add whole foods. The goal with this report is to provide you ideas of how to begin serving more whole foods to your family and helping you decide how best to add them to your family’s diet.

Next time we will discuss “Why Are Whole Foods Important?”

The above is extracted from a report, “Eat Whole Foods - For the Health of It” and offers the following disclaimer: This report is written for entertainment purposes only. The author is not, nor does she claim to be, an expert in nutrition or health. The report is written in an attempt to share knowledge based upon what was learned during research and by incorporating some of the information contained in it with her family. It is by no means intended for medical advice nor should it be followed as such.

10 Power Packed Foods

What is the secret to a long and healthy life?  It is in the food that we eat.  As you well know, all foods are not created equal.  Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them.  Soaking them first can help.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This is plant protein so it contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries such as blueberries and grapes have the highest amount of antioxidants.  But choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables help guard the body against the risk of cancer and many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state especially garlic increases their health benefits. 

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants like beta-carotene and Vitamin C.  Peppers range from mild and sweet to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder and use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you.  Yogurt contains calcium, Vitamin B, and protein.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot. 

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Cranberries have definitely earned the super-food label

Many of us recognize cranberries around Thanksgiving time as that sweet-tart relish we enjoy alongside our turkey. Or maybe we slide prepared cranberry sauce out of a can or stir them into a quick bread for a tasty treat. This versatile fruit, or berry, has many healthy advantages as well as delicious options for serving. Let's take a look at what cranberries have to offer us.

What is it?

Cranberries grow on creeping shrubs or bushes in the Northern Hemisphere, particular in cooler climates. You'll see this abundant crop often grown in bog conditions in areas of Canada and the Northern United States. The berries are most often cultivated for sauces, juice, and dried fruit for consumers, as well as fresh. Cranberries are currently enjoying super-food status due to awareness of the healthy qualities they possess.

Growing cranberries in bogs, and flooding those bogs for harvest, has several advantages. At first, it was believed only that the harvesting was easier when the cranberries floated on the water, but more research has shown that cranberries floating in bogs receive more sunlight than in other methods, and the antioxidants in the berries are boosted by the additional sunshine.

History

Early American settlers made reference to natives using the berries as food and medicine as early as the mid16th century. Settlers soon adopted a taste for cranberries and used them in recipes at the time, including the traditional Autumn harvest meal or Thanksgiving. Cool weather berries were a blessing, and a life saver, offering much needed nutrition for the early settlers, and cranberries fit the bill perfectly.

Cranberries have been so important in the development of an agricultural base in the northern states that Wisconsin, which leads the nation in the production of cranberries, has named the cranberry the official state fruit.

Health Benefits

The most widely published health benefits of cranberries is the treatment for urinary tract infections in women. Specifically, the proanthocyanidins appear to provide a barrier against bacteria that causes the infection. Other studies are applying this concept to see whether the berries can also destroy bacteria that cause stomach ulcers.

Anthocyanins are powerful antioxidants that give the berries their deep red color. These antioxidants help reduce inflammation in the body as well as preventing damage from free-radicals. Cranberries are also being studied for cancer-preventing qualities.

Additionally, cranberries supply manganese, fiber, vitamin C, as well as other essential nutrients. One cautionary note is that both cranberries and blueberries contain oxalate, which is a chemical that can add to the risk for kidney stones for those with a proclivity or history.

Fun Facts

Cranberries were named by Early American settlers who held that the blossoms appeared to resemble the sandhill crane. Hence, they initially called them “crane berries.” In New England, residents sometimes referred to them a “bear berries” since they often saw bears enjoying the fruit.

Originally stored and shipped in wooden barrels weighing 100 pounds each, the “barrel” standard is still used today, although the wooden barrel has been replaced with lighter freight containers. Regarding growing them in bogs, cranberries do not grow in the water, they float on the water, making them easier to harvest as well as exposing them to more sunlight as they ripen.

Cranberries are ingredients in more than a thousand food and beverage products, with only 5% of Wisconsin's crop actually sold as fresh berries, although those bags of fresh cranberries serve as a reminder every fall to enjoy this nutritional powerhouse.

How to Eat

Fresh cranberries store well frozen whole for as long as two years. When ready to use, it works best to chop up the berries while still frozen, then added directly to recipes.

Most people get their fill of cranberries from juice or sauce, particularly during the holidays. As a healthy fruit, however, the usual line-up of cookies, bread, scones, and muffins are certainly good ways to enjoy them. Cranberry chutney and relish is also delicious, as well as jam and sweet salads with other fruits like pineapple, apples, and orange juice. Keeping a bag of frozen cranberries ready and waiting will give you all sorts of incentive to experiment.

Wine made from cranberries is a very popular treat. Cranberry juice is another beverage many people enjoy. However, it's important to look for brands that add the least amount of sugar possible when including cranberry juice in your healthy diet. 100% cranberry juice is available but can be very tart and often bitter. That's why you will normally find blends of cranberry-apple juice and similar blends. Another very popular option for enjoying cranberries in your diet is the dried cranberry snack. Add a sprinkling to salads or just grab a handful right out of the bag, much like you would raisins.

Cranberries have definitely earned the super-food label, just like other colorful berries. It's easy to find ways to enjoy the health benefits with a cool crisp glass of juice or as a sweet addition to a meal or snack. Cranberries are such a versatile fruit, you won't have any trouble finding ways to incorporate them into your diet – far beyond the Thanksgiving table.

Orthorexia and the New Rules of Clean Eating (Part 2)

By Tom Venuto
www.BurnTheFat.com

In part one, I described the growing obsession many people have with eating only the purest, healthiest foods, aka “clean eating.” You’d think that nothing but good would come from that, but some experts today dislike the concept of clean foods because it implies a dichotomy where other foods, by default, are “dirty” or forbidden - as in, you can never, ever eat them again (imagine life without chocolate, or pizza… or beer! you guys). Some physicians and psychologists even believe that if taken to an extreme, a fixation on healthy food qualifies as a new eating disorder called orthorexia.

Personally, I have no issues with the phrase “clean eating.” Even if you choose to eat clean nearly 100% of the time, I don’t see how that qualifies as a psychological disorder of any kind (I reckon people who eat at McDonalds every day are the ones who need a shrink).

However, I also think you would agree that any behavior - washing your hands, cleaning your house, or even exercise or eating health food - can become obsessive-compulsive and dysfunctional if it takes over your life or is taken to an extreme. In the case of diet and exercise, it could also lead to or overlap with anorexia.

It’s debatable whether orthorexia is a distinct eating disorder, but I’m not against using the word to help classify a specific type of obsessive-compulsive behavior. I think it’s real.

The truth is that many people are quite “enthusiastic” in defending – or preaching about - their dietary beliefs: no meat, no grains, no dairy, only organic, only raw, only what God made, and on and on the rigid all-or-nothing rules go.

What people choose to eat is often so sacred to them, it makes for tricky business when you’re a nutrition educator. Sometimes I don’t feel like telling anyone what to eat, but simply setting a personal example and showing people how I do it, like, “Hey guys, here is how natural bodybuilders eat to get so ripped and muscular. It may not suit you, but it works for us. Take it or leave it.”

On the other hand, I can’t help feeling that there’s got to be a way to better help the countless individuals who haven’t yet formulated their own philosophies, and who find nutrition overwhelmingly confusing. For many people, even a simple walk down the aisles of a grocery store, and trying to decipher the food labels and nutrition claims is enough to trigger an anxiety attack.

That’s where I hope this is useful. I can’t draw the line for you, or tell you what to eat, but I can suggest a list of “new rules” for clean eating which simplifies nutrition and clears up confusion, while giving you more freedom, balance, life enjoyment and better results at the same time.

New Rule #1: Define what clean eating means to you

Obviously, clean eating is not a scientific term. Most people define clean eating as avoiding processed foods, chemicals and artificial ingredients and choosing natural foods, the way they came out of the ground or as close to their natural form as possible. If that works for you, then use it. However, the possible definitions are endless. I’ve seen forum arguments about whether protein powder is “clean.” Arguments are a waste of time. Ultimately, what clean eating means is up to you to define. Whether your beliefs and values have you restrict or expand on the general definition, define it you must, keeping in mind that your definition may be different than other’s.

New Rule #2: Always obey the law of energy balance

There’s one widely held belief about food that hurts people and perpetuates the obesity problem because it’s simply not true. It’s the idea that calories don’t matter for weight loss, as long as you eat certain foods or avoid certain foods. Some people think that if you eat only clean foods, you’re guaranteed to lose weight and stay lean. The truth is that eating too much of anything gets stored as fat. Yes, you can become obese eating 100% clean, natural foods. There’s more to good nutrition than calories in versus calories out, but the energy balance equation is always there.

New Rule #3: Remember that “foods” are not fattening, “excess calories” are

There’s a widespread fear today that certain foods will automatically turn into fat. Carbohydrates – particularly refined carbohydrates and sugars - are still high on the hit list of feared foods, and so are fatty foods, owing to their high caloric density (9 calories per gram). Foods that contain fat and sugar (think donuts) are considered the most fattening of all. But what if you ate only one small donut and stayed in a calorie deficit for the day – would you still say that donut was fattening?

If you want to say certain foods are fattening, you certainly can, but what you really mean is that some foods are calorie dense, highly palatable, not very satiating and eating them might even stimulate your appetite for more (betcha can’t eat just one!). Therefore, they’re likely to cause you to eat more calories than you need. Conversely, “non-fattening” foods have no magical properties, they’re simply low in caloric density, highly filling and non-appetite stimulating.

New Rule #4: Understand the health-bodyfat paradox

Two of the biggest reasons people choose to eat clean are health and weight loss. Health and body composition are intertwined, but dietary rules for health and weight loss are not one in the same. Weight gains or losses are dictated primarily by calorie quantity. Health is dictated primarily by calorie quality. That’s the paradox: You can lose weight on a 100% junk food diet, but that doesn’t mean you’ll be healthy. You can get healthier on an all natural clean food diet, but that doesn’t mean you won’t gain weight… and if you gain too much weight, then you start getting unhealthy. To be healthy and lean requires the right combination of calorie quantity and quality, not one or the other.

New Rule #5: Forbidden foods are forbidden.

Think of you on a diet like a pressure cooker on a burner. The longer you keep that pot on the heat, the more the steam builds up inside. If there’s no outlet or release valve, eventually the pressure builds up so much that even if it’s made of steel and the lid is bolted down, she’s gonna blow, sooner or later. But if you let off a little steam by occasionally having that slice of pizza or whatever is your favorite food, that relieves the pressure.

Alas, you never even felt the urge to binge… because you already had your pizza and the urge was satisfied. Since the “cheat meal” was planned and you obeyed the law of calorie balance, you stayed in control and it had little or no effect on your fat loss results. Ironically, you overcome your cravings by giving in to them, with two caveats: not too often and not too much.

New Rule #6: Set your own compliance rule

Many health and nutrition professionals suggest a 90% compliance rule because if you choose clean foods 90% of the time, it’s easy to control your calories, you consume enough nutrients for good health, and what you eat the other 10% of the time doesn’t seem to matter much. Suppose you eat 3 meals and 2 snacks every day, a total of 35 feedings per week. 90% compliance would mean following your clean eating plan for about 31 or 32 of those weekly feedings. The other 3 or 4 times per week, you eat whatever you want (as long as you obey rule #2 and keep the calories in check)

You’ll need to decide for yourself where to set your own rule. A 90% compliance rule is a popular, albeit arbitrary number – a best guess at how much “clean eating” will give you optimal health. Some folks stay lean and healthy with 80%. Others say they don’t even desire junk food and they eat 99% clean, indulging perhaps only once or twice a month.

One thing is for certain – the majority of your calories should come from natural nutrient-dense foods – not only for good health, but also because what you eat most of the time becomes your habitual pattern. Habit patterns are tough to break and what you do every day over the long term is what really counts the most.

New Rule #7: Have “free” meals, not “cheat” meals

Cheating presupposes that you’re doing something you’re not supposed to be doing. That’s why you feel guilty when you cheat. Guilt can be one of the biggest diet destroyers. Consider referring to these meals that are off your regular plan as “free meals” instead of “cheat meals.” If having free meals is part of your plan right from the start, then you’re not cheating are you? So don’t call it that. What can you eat for your free meals? Anything you want. Otherwise, it wouldn’t truly be a free meal, would it?

People sometimes tell me that my bodybuilding diet and lifestyle are “too strict.” I find that amusing because I love eating clean 95-99% of the time and I consider it easy. I had a butter-drizzled steak, a glass of wine, and chocolate sin cake for dessert to celebrate my last birthday. I had a couple slices of pizza just four weeks before my last competition (and still stepped on stage at 4.5% body fat). Oh, and I’m really looking forward to my mom’s pumpkin pie and Christmas cake too. Why? How? Because as strict as my lifestyle might appear to some people, I’ve learned how to enjoy free meals and I will eat ANYTHING I want - with no guilt. Meanwhile, my critics are often people with rules that NEVER allow those foods to ever cross their lips.

New Rule #8: For successful weight control, focus on compliance to a calorie deficit, not just compliance to a food list

Dietary compliance doesn’t just mean eating the right foods, it means eating the right amount of food. You might be doing a terrific job at eating only the foods “authorized” by your nutrition program, but if you eat too many “clean” foods, you will still get fat. On the fat loss side of health-bodyfat paradox, the quantity of food is the pivotal factor, not the quality of food. If fat loss is your goal and you’re stubbornly determined to be 100% strict about your nutrition, then be 100% strict about maintaining your calorie deficit.

Lesson #9: Avoid all or none attitudes and dichotomous thinking

If you make a mistake, it doesn’t ruin an entire 12 week program, a whole week and not even an entire day. What ruins a program is thinking that you must either be on or off your diet and allowing one meal off your program to completely derail you. All or nothing thinking is the great killer of diet programs.

Even if they don’t believe that one meal will set them back physically, many “clean eaters” feel like a single cheat is a moral failure. They are terrified to eat any processed foods because they look at foods as good or bad rather than looking at the degree of processing or the frequency of consuming them.

Rest assured, a single meal of ANYTHING, if the calories don’t exceed your energy needs, will have virtually no impact on your condition. It’s not what you do occasionally, it’s what you do most of the time, day after day, that determines your long term results.

New Rule #10: Focus more on results, less on methods

I’m not sure whether it’s sad or laughable that most people get so married to their methods that they stop paying attention to results. Overweight people often praise their diet program and the guru that created it, even though they’ve plateaud and haven’t lost any weight in months, or the weight they lost has begun to creep back on. Health food fanatics keep eating the same, even when they’re sick and weak and not getting any stronger or healthier.

Why would someone continue doing more of the same even when it’s not working? One word: habit! Beliefs and behavior patterns are so ingrained at the unconscious level, you repeat the same behaviors every day virtually on automatic pilot. Defending existing beliefs and doing it the way you’ve always done it is a lot easier than changing.

In the final analysis, results are what counts: weight, body composition, lean muscle, performance, strength, blood pressure, blood lipids, and everything else you want to improve. Are they improving or not? If not, perhaps it’s time for a change.

Concluding words of wisdom

We need rules. Trying to eat “intuitively” or just “wing it” from the start is a recipe for failure. Ironically, intuitive eating does not come intuitively. Whether you use my Burn The Fat, Feed the Muscle program or a different program that suits your lifestyle better, you must have a plan.

After following your plan for a while, your constructive new behaviors eventually turn over to unconscious control (a process commonly known as developing habits). But you’ll never reach that hallowed place of “unconscious competence” unless you start with planning, structure, discipline and rules.

Creating nutritional rules does NOT create more rule breakers. Only unrealistic or unnecessary rules create rule breakers. That’s why these new rules of clean eating are based on a neat combination of structure and flexibility. If you have too much flexibility and not enough structure, you no longer have a plan. If you have too much structure and not enough flexibility, you have a plan you can’t stick with.

To quickly sum it all up: Relax your diet a bit! But not too much!

Tom Venuto, author of:
Burn The Fat Feed The Muscle

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

The vegan revolution is underway (Free Report)

Excerpt from the introduction:

The vegan revolution is underway

Run for your life!

If you are interested in learning how to eat healthier, whether you are vegan or not, you NEED to read this report in its entirety.

Why?

Because, the state of veganism and the diet industry – in general – is in shambles. And I’ll be exposing some of the nonsense that’s probably affected you – and millions of others – at some level.

Needless to say, we’re also going to look at some really powerful healthy eating concepts.

I’m going to share some things that I have never revealed before, and I think it’s really going to start to get you thinking about the foods you eat.

I’m also going discuss what is happening in Brazil with the Amazon rain forest. You might be asking me, “Well, what does that have to do veganism?” Well, you’re about to find out.

All right, so here we go…

http://www.healthybiz2000.com/veganism.pdf

Orthorexia and the New Rules of Clean Eating (Part 1)

By Tom Venuto
www.BurnTheFat.com

Clean eating has no official definition, but it’s usually described as avoiding processed foods, chemicals, preservatives and artificial ingredients. Instead, clean eaters choose natural foods, the way they came out of the ground or as close to their natural form as possible. Vegetables, fruits, legumes, 100% whole grains, egg whites, fish, and chicken breast are clean eating staples. Clean eating appears to be a desirable, sensible, even noble goal. Eating clean is what we should all strive to do to achieve optimum health and body composition isn’t it? Arguably the answer is mostly yes, but more and more people today are asking, “is it possible to take clean eating too far?”

Physician Steven Bratman thinks so. In 1997, Bratman was the first to put a name to an obsession with healthy eating, calling it orthorexia nervosa. In his book, Health Food Junkies, Bratman said that whether they are trying to lose weight or not, orthorexics are preoccupied with eating healthy food and avoiding anything artificial or “toxic.”

Orthorexics are not only fanatical about eating the purest, healthiest, most nutritious (aka “clean”) foods available, says Bratman, they often feel a sense of righteousness in doing so.

Whether orthorexia should be officially classified as an eating disorder is controversial. The term appears in pub med indexed scientific journals, but it’s not listed in the DSM-IV as are anorexia and bulimia. Opponents wonder, “Since when did choosing a lifestyle that eliminates junk food become a disease?”

Media coverage and internet discussions about orthorexia have increased in the past year. Websites such as the Mayo Clinic, the Huffington Post and the UK-based Guardian added their editorials into the mix in recent months, alongside dozens of individual bloggers.

In most cases, mainstream media discussions of orthorexia have focused on far extremes of health food practices such as raw foodism, detox dieting or 100% pure organic eating, where some folks would rather starve to death than eat a cooked or pesticide-exposed vegetable.

But closer to my home, what about the bodybuilding, fitness, figure and physique crowd? Should we be included in this discussion?

In their quest for adding muscle mass and burning fat, many fitness and physique enthusiasts become obsessed with eating only the “cleanest” foods possible. Like the natural health enthusiasts, physique athletes usually avoid all processed foods and put entire food groups on the “forbidden” list. Oddly, that sometimes includes rules such as “you must cut out fruit on precontest diets” because “fruit is high in sugar” or “fructose turns to fat”.

According to Bratman’s criteria, one could argue that almost every competitive bodybuilder or physique athlete is automatically orthorexic, and they might add obsessive-compulsive and neurotic for good measure.

As you can imagine, I have mixed feelings about that (being a bodybuilder).

If I choose to set a rule for myself that I’ll limit my junk food to only 10% of my meals, does that make me orthorexic or is that a prudent health decision?

If I plan my menus on a spreadsheet, am I a macronutrient micromanager or am I detail-oriented?

If I make my meals in advance for the day ahead, does that mean I’m obsessive compulsive, or am I prepared?

If I make one of my high protein vanilla apple cinnamon oatmeal pancakes (one of my favorite portable clean food recipes) and take it with me on a flight because I don’t want to eat airline food, am I neurotic? Or am I perhaps, the smartest guy on the plane?

Some folks are probably shaking their heads and saying, “you bodybuilders are definitely OCD.” I prefer to call it dedicated, thank you, but perhaps we are obsessive, at least a wee bit before competitions. But aren’t all competitive athletes, to some degree, at the upper levels of most sports?

Athletes of all kinds – not just bodybuilders - take their nutrition and training regimens far beyond what the “average Joe” or “average soccer mom” would require to stay healthy and fit.

What if you don’t want to be average – what if you want to be world class? What then? Is putting hours of practice a day into developing a skill or discipline an obsessive-compulsive disorder too?

Okay, now that I’ve defended the strict lifestyle habits of the muscle-head brother and sisterhood, let me address the flipside: being too strict.

Where does the average health and bodyweight-concerned fitness enthusiast draw the line? How clean should you eat? Do you need lots of structure and planning in your eating habits, or as Lao Tzu, the Chinese philosopher said, does making too many rules only create more rule-breakers?

Debates have started flaring up over these questions and as inconceivable as it seems, there has actually been somewhat of a backlash against “clean eating.” Why would THAT possibly happen? Eating “clean” is eating healthy, right? Eating clean is a good thing, right?

Well, almost everyone agrees that it’s ok to have a “cheat meal” occasionally, but some experts - after watching how many people are becoming neurotic about food - are now clamoring to point out that it’s not necessary to be so strict.

The diet pendulum has apparently swung from:

“Eat a balanced diet with a wide variety of foods you enjoy.”

To:

“You MUST eat clean!”

To:

“Go ahead and eat as much junk as you want, as long as you watch your calories and get your essential nutrients like protein, essential fats, vitamins and minerals.”

Talk about confusion! Now we’ve got people who gain great pride and a sense of dedication and accomplishment for taking up a healthy, clean-eating lifestyle and we’ve got people who thumb their nose at clean eating and say, “Chill out bro! Live a little!”

The current debate about how clean you should eat (or how much you should “cheat”) reminds me of the recent arguments over training methods such as steady state versus HIIT cardio. Whatever the debate of the day, most people seem to have a really difficult time acknowledging that there’s a middle ground.

Most dieters, when they don’t like a certain philosophy, reject it entirely and flip to its polar opposite. Most dieters are dichotomous thinkers, always viewing their endeavors as all or nothing. Most dieters are also joiners, plugging into one of the various diet tribes and gaining their sense of identity by belonging.

In some cases, I think these tribes are more like cults, as people follow guru-like leaders who pass down health and nutrition commandments that are followed with religious conviction. Seriously, the parallels of diet groups to religious groups can be downright scary sometimes.

Whether the goal is to optimize health, to build muscle or to burn fat, there’s little doubt that many individuals with all kinds of different motivations sometimes take their dietary restrictions to extremes. Obviously, an overly restrictive diet can lead to nutrient deficiencies and can adversely affect health, energy and performance.

In some cases, I can also see how swinging to any extreme, even a “healthy obsession” with pure food could lead to distorted views and behaviors that border on eating disorders. If you don’t believe it’s a real clinical psychological problem, then at the very least, you might agree that nutritional extremes could mean restricting social activities, creating inconvenience or making lifestyle sacrifices that are just not necessary.

I believe there’s a middle ground - a place where we can balance health and physique with a lifestyle and food plan we love and enjoy. Even more important, I believe that your middle ground may not be the same as mine. We all must find our own balance.

I believe that going back to BALANCE, but this time with a better definition of what balance means, is the approach of the future.

I also believe that some new rules would help us find that balance.

If you'd like to learn the rules that bodybuilders and fitness models follow to "eat clean" and stay lean, then visit http://www.burnthefat.com.

Tom Venuto, author of:
Burn The Fat Feed The Muscle

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Corn's most significant contributions for our health is as a source of…

No other vegetable brings up the memory of summer and warm weather fun like corn. An ear of corn buttered and seasoned to your liking is just the right thing to get you in the mood for a picnic. But, there is more to corn than that summer favorite. Let's take a closer look at some of corn's better qualities and characteristics.

What is it?

Corn is the well-recognized product of stalks growing tall in vast fields that reach the horizon. The layers of broad leaves are the germinating environment for the ears themselves, and as the corn grows inside this cocoon, male and female flowers mature and release pollen as the entire plant matures.

In the United States, corn is the leading field crop by a two-to-one margin. We know what corn on the cob looks like. But, this summer picnic staple has a bigger audience than that. Corn is used to produce everything from fuel alcohol for a cleaner burning gasoline, to butters, cereals, soft drinks, and snack foods. It is also grown as feed for livestock.

History

Corn or “maize” has been grown since prehistoric times by some of the earliest civilizations in our world's history. Mayan and Olmec cultures were among the first to cultivate corn in the southern part of Mexico, and the crop began to spread through the Americas by the year 1700 B.C.

When Europeans began to travel to and settle in the Americas, they traded corn with their mother country, and corn began to be a well-known staple of diets around the world. Today, corn is produced on every continent in the world except Antarctica.

Health Benefits

Corn's most significant contributions for our health is as a source of vitamins B1, B5, and C, as well as folate, manganese, phosphorus, and dietary fiber. Folate helps reduce the risk of birth defects, heart attack and colon cancer. The B vitamins support memory function which can reduce the onset of Alzheimer's Disease.

A diet rich in whole grains, such as the grain processed from dried corn, (cornmeal and cereals, for instance) is also generally assumed to have phytonutrients to ward off disease to our organs and vital tissues. Research has also shown that eating sweet corn can support the growth of friendly bacteria in the large intestine which can help lower the risk of colon cancer. Eating corn has been long believed to add much needed fiber to our diet. That fiber can come from eating sweet corn or cornmeal.

Fun Facts

You can get creative with corn. Of course, dried cornstalks are often bundled and used to decorate homes and businesses during the fall. Also, a corncob can be treated and hollowed out to make pipes for smoking. Some farmers plant varieties of corn that grow very tall in order to create mazes for the sake of entertainment.

Scientifically speaking, the name for corn is “zea mays” which leads us to the word “maize,” the traditional name by which the Native Americans called this crop. However, many cultures throughout the world have cultivated corn and called it by a variation of the word. The colors of corn may surprise you. We normally see sweet corn on the table in shades of yellow, but corn is grown in a variety of colors which include red, purple, blue, and even pink. Some of this corn is strictly ornamental, but some is edible, too.

How to Eat

Choosing a fresh ear of corn means choosing ears that have green husks that are not dried out. You can check the freshness of individual kernels by pressing on them with a fingernail. The freshest corn will emit a milky, white fluid that indicates the corn is at its peak of sweetness and flavor. The husks protect the corn, so they should only be removed when you're ready to eat the ears you've purchased. I know many stores husk the corn, trim it, and wrap it in plastic. If that's your only option, that's fine, but look for corn that is still in the husk for optimum freshness and sweetness.

The most common variety of corn is either the yellow sweet corn or the white and yellow combination colored sweet corn. You may find a variety of colors in your region, including black, blue, and violet. These darker varieties generally contain more antioxidants and protein levels and less starch than lighter color specimens. If you can't find fresh ears of dark colored corn, check out the blue corn chips. These are increasingly popular and make a beautiful, and nutritious, snack.

Frozen whole kernel sweet corn is your next best choice after corn on the cob. The corn is picked ripe, then quickly removed from the cob, blanched and flash frozen. The quality may often surpass fresh corn toward the end of the season.

There are a number of delicious cold salads you can make with corn. You'll also find corn adds a wonderful filling taste and texture to many soups, chili, and casseroles. And don't forget the corn products, like cornmeal, cornflour, cereals, and other dried corn ingredients we can cook with.

If you are a grilling fanatic, be sure to add corn to your menu. Just remove the silk, keep the husks wrapped tightly and soak in cold water. Remove and place on low grill on indirect heat until you can smell the sweet corn aroma. Remove and baste with seasoned butter for even more savory goodness.

It's no wonder corn is such a mainstay in our diet. With so much versatility, nutrition, and deliciousness, corn is going to be around for a long time.