Vitamin Bears™ Nutrition & Healthy Living

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Tips for Healthy Eating – Dieting

Diet & Slimming

HEALTHY FOOD TIPS

  1. Choice – make healthy eating a lifestyle choice not a boring and annoying “diet”. The fact is that once we start to eat well and enjoy our foods we start to dislike the manufactured taste of processed foods! It is all about retraining your eating habits and your taste buds. Persevering with healthier options, especially if your taste buds are not accustomed to it, can take time. But once you start to feel the difference in your body and have all the extra energy you won’t turn back!
  2. Size does matterPortion sizes are important, make sure most of your plate is vegetables and a small portion (approx the size of your palm) is quality lean protein (such as fish and lean meats). Also eating on smaller plates makes you think you’re having much more food than you would be if it was on a large intimidating plate – more space to fill with extra complex carbohydrates that you may be trying to avoid. Eating with a smaller spoon can also trick your brain into thinking you have eaten way more and you will find you often will eat less. Try it with cereal in the morning.
  3. Prepare – shop for fresh food regularly and keep your pantry stocked with good healthy staples to make it easier to eat a healthy diet. Shop after you have eaten and stick to a prepared list of things to buy – saves those impulse purchases that you might regret later on! Even better why not do your grocery shopping online? A great way to also compare prices and choose the most competitive supermarket.

 

Food to avoid

  • White flour & anything made from it (breads, crackers, pasta, pastry)
  • Sugar & anything made from it (biscuits, cakes, jams, soft drinks, sports drinks)
  • Salt (do not add any salt to foods & stay away from salty processed foods)
  • High Sugar products such as fruit juices.
  • Processed foods such as white flour products as in white bread.

 

Foods that you should eat ♥

  • Chicken breast (no skin and grilled)
  • Egg (not fried)
  • Seafood (grilled oily fish)
  • Turkey breast (no skin)
  • Lamb fillets (lean)
  • Duck (no skin)
  • Fresh & frozen Vegetables
  • Fresh Fruit
  • Nuts and seeds

 

Ever heard of the term little and often?  Well eating high protein 6 small meals daily has shown to aid weight loss and slimming over the usual 3 meals a day or even skipping meals altogether.

The glycemic index (GI) of foods is a number ranking system relating to carbohydrate foods. The higher the number (highest 100, table sugar) the faster the food will spike your blood sugar levels (not ideal). Stick to low GI foods.

If you feel hungry you may be dehydrated. Try having a glass of water and if the hunger is still there after 10 minutes try having a healthy snack (see the foods to encourage list).

The goal is to achieve 1200-1500 calories per day. Of course alternate food choices are available and can be consumed as long as totally daily caloric intake is below 1500 calories. Alternatively you can exceed 1500 calories but you will need to balance out the difference with some calorie burning physical activity.

Key Tip: It is realistic to begin and continue a healthy and balanced eating plan that caps calories between 1200 – 1500 per day, without feeling hungry or tired.

 

#weightloss #slimming #diet #healthyeating #dietplan

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Ancient Health Benefits of Coconut

Coconut Palm Tree

Think of a tropical holiday.. think of fresh coconut water

If you’ve ever been lucky enough to jet off to a tropical location like the picture above, you’re more than likely to have come across fresh coconuts.. and usually the locals that serve them up with a straw.

Ever since we’ve worked out how to crack open the hairy fibrous husk, coconut water has been quenching the thirst of many a sun drenched tropics.  In its native lands, the coconut palm tree is known as ‘the tree of life’ because it has so many uses, from the root to the glorious spiky crown. We have been quite accustomed to coconut cream – which is somewhat of a household item – so rich and creamy! But what we haven’t really seen (until recently) is Coconut Water.

The fresh coconut water inside the young green coconuts is a naturally nutritious hydrating drink full of electrolytes, potassium, sodium, magnesium and of course water. Any of these ingredients ring a bell? That’s right – they’re what you’d normally find in a sports hydrating drink that we pay a small fortune for and often are full of sugar and artificial flavours.

The Naturally Hydrating Sports Drink – Coconut Water

  • Less Fat than Whole Milk
  • Natural Isotonic Beverage
  • 0% Sugar
  • Low Cholesterol
  • Anti-Bacterial
  • High in Electrolytes
  • Naturally Nutritious – Potassium, Sodium, Magnesium & Calcium

Coconut water has been shown to hydrate quickly and provide us with instant energy and vitality.

Those who exercise regularly may need more potassium to replace that lost from muscle during exercise and the smaller amount lost in sweat. Low potassium can cause muscle cramping and cardiovascular irregularities. Eating foods high in potassium can prevent these symptoms. Commonly banana’s are the fruit we turn to for their potassium content.

Popular in Brazil, South East Asia, Caribbean, India where they grow on their native palm trees, they are commonly harvested for their water (young coconuts) and the coconut flesh  from maturer coconuts (to make into coconut cream).

 

Coconuts high in Cholesterol? WRONG

There is a common myth that coconuts are high in cholesterol.. this couldn’t be more wrong, they are in fact low in cholesterol. Coconut oil contains Lauric Acid – some would call a miracle ingredient.

Lauric Acid has been known to reduce the total HDL:LDL Cholesterol ratio more than any other fatty acid. 6% of breast-milk is made up of Lauric acid.

This coconut oil is often the part that is extracted to use in cosmetic shampoos, creams etc.

Coconut water was found in a study to be as thirst quenching as water

Coconut water was found in a study to be as thirst quenching as water

Medium Chain Triglycerides (MCT’s)

The Coconut flesh from the maturer coconut is rich in Medium Chain Triglycerides (MCT’s).  Coconut cream has often been used in cooking in Indian & Far Eastern curries for centuries and is made by squeezing the coconut flesh in hot water, leaving it to cool, then straining it, a process that yields both coconut milk and coconut cream. Coconut milk and cream are used both separately and together in curries and spicy soups to ‘cool’ the heat of the dish.

A good fat known for its role in thermogenesis, a process that jump starts the body’s fat burning mechanism and promote satiety (the sensation of fullness)

It seems coconut water is catching on in the UK with the huge celebrity following the marketers have successfully managed to bag and push at us ever health conscious individuals. Available at most grocery stores now, Coconut Water it is also widely available.

Coconut is the original SuperFruit.

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