Learn about the Mediterranean Diet
With spring arriving so arrives information on new diets as people seek to lose weight, shape up and generally look more attractive. Mediterranean Diets are touted to be the healthiest in the world. Not really a new diet as it has been the standard in countries of the Mediterranean for some time but Mediterranean style diets are still relatively new here in the U.S.
A Mediterranean Diet is rich in fish, olive oil, fruits and vegetables and low in red meat, refined sugar and saturated fat. An average American person's diet consists of less fruit and vegetables than that found in a Mediterranean Diet and more sugar, saturated fat and salt.
The increase of chronic health issues and over weight is often stated by doctors and nutritionists to be caused by bad eating habits and insufficient exercise. An average American person's diet consists of less fruit, grains and veggies and more sugar, saturated fat and salt.
A Mediterranean Diet consists of fruits, nuts, fish, vegetables, grains with some meat and dairy products included. In a 10 year by Archives of Internal Medicine Study 380,296 people of an average age of 62 yrs and with no chronic illnesses were tracked. During the 10 year study 27,799 people died and the study found that there were lower incidents of death among people who stuck with a Mediterranean style diet.
It has long since been studied and documented that the unsaturated fats of olive oil – especially mono unsaturated fat called oleic acid, encourage weight loss. And, there are benefits of following a Mediterranean diet such as lower incidents of heart disease, cancer, and diabetes. The oleic acid in mono unsaturated fat protects the heart and arteries from clogging LDL cholesterol.
The Mediterranean diet is a diet rich in olive oil, fruits, vegetables, grains, seafood and wine. And, people in Mediterranean countries have a lower occurrence of heart disease and some chronic illnesses found in America. However, eating the right portions of these foods is also important for health and weight loss.
Too large portions also leads to over weight and obesity. People do need to learn about serving sizes and portion control. The best way to lose fat is to have a moderately portioned meal filled with olive oil vegetables, grains, delicious salads, seafoods, some meat and wine.
Using a Mediterranean Diet will cut down on your risk of heart attack, stroke and cancer.
If you would like more information on Mediterranean Diets visit these pages for a review of South Beach Diet and Sonoma Diet with healthy recipes, weight loss plans and online tools.
Posted by Roy Duray under weightlossdietingtipsblog.com
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Weight Loss and Tips on Weight Loss
Why do we gain weight?
One of the main reason's we gain weight is because our bodies have become confused by bad eating habits. We eat when we do not require food and we're not even hungry. We binge eat in front of our televisions with bad food choices. We eat heavy foods late at night and we eat when we are stressed. After years of bad eating habits our bodies and minds become confused and weight gain is the ending result.
To lose weight a person should start with a healthy balanced diet. The key is not to over eat but instead to eat in moderation. It is best to lose weight in a healthy manner. Eat foods that satisfy your hunger without over doing your eating. Avoid food that is too oily or heavy, or overly sweet. Adopt healthy food choices.
A weight loss program should be done in conjunction with exercise. Exercise helps the body burn fat. Exercise can take the form of regular walking, dancing, swimming, yoga, aerobics, weight training, and generally staying active. When metabolism is increased it helps the body to get rid of fat.
Aim for all-around health and be consistent in your efforts. Join online support groups and blogs or subscribe to healthy publications and magazines as a reminder to stay on track. Buy audio CD's to listen to in your car or join a class to help you stay motivated. It takes time and mental effort to make a life change.
A goal to lose two pounds every week is a healthy goal for weight loss.
Posted by Roy Duray under weightlossdietingtipsblog.com
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Diet Mediterranean Style
There are many benefits of eating a Mediterranean Diet among them reduced incidence of heart disease, cancer and diabetes.
Mediterranean Diet is high on fresh fruits, vegetables, fish, olive oil and wine and high on good fats and healthy antioxidants.
Use seasoned olive oil to dip breads in kind of like you would use butter and instead of butter. Olive oil is good for the heart. It is rich in mono unsaturated fats that improve the HDL “good cholesterol” and get rid of high LDL “bad cholesterol”. If your level of LDL is high you are at a high risk for heart attacks whereas HDL is healthy and will protect the body. People in Mediterranean countries eat a lot of olive oil and heart disease is less common there than it is here.
Mediterranean Diet is high in mono unsaturated fats and low in saturated fats and will significantly improve your cholesterol levels. In addition you will be able to manage weight loss naturally and nutritiously. Adding more seafood and fish to your diet and more vegetables will increase the level of omega-3s in your diet that lower blood pressure and protect against heart disease, stroke and breast and prostate cancer.
In addition studies have shown that diets rich in mono unsaturated fats improve weight loss and that people on Mediterranean Diets generally live longer and with less chronic illnesses than others in their age group..
So flatten your tummy, lose weight, look great by adapting a Mediterranean Diet in your life.
If you would like more information on managing your weight loss naturally and nutritiously visit Duke Diet.
Posted by Roy Duray under weightlossdietingtipsblog.com
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Healthy Living Exercises for Weight Loss
What type of exercise?
Experts agree that if you enjoy doing something and it's fun the likelihood is high that you will do it again. Find sports and activities that you like and then do them often.
Good sports and activities for weight loss are things like ballroom dancing, hockey, nature walks, hiking, weight training and hula hoop. Look into joining a class in your neighborhood. Investigate groups and clubs around your town and take part in their activities.
Sometime it may be difficult to find the time to attend a class for an hour and a half or two hours. Look for places that offer shorter classes or purchase exercise training equipment you can use at your own convenience.
Whenever the opportunity arises exercise out doors. Exercising outside in the fresh air can be very beneficial. It's a chance to connect with nature and simply enjoy being outside.
Too much of our time is taken up indoors in malls, in offices, in cars and in our houses.
Mind body exercises help alliviate stress
Pilates and yoga are becoming very popular as they offer a good low impact alternative to aerobics. Both pilates and yoga are gentle exercises that leave the body pain free after exercising without the long term effects on the joints.
Posted by Roy Duray under weightlossdietingtipsblog.com
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How to Lose Weight and Stay in Shape
Recently a friend stopped by to visit me. She wanted advice about weight loss and keeping in shape. The most important thing about weight loss is:
What you eat
Keeping to a healthy diet must be a life long goal. Eat when you feel hungry and only when you feel hungry. Don't overeat. Eat until you feel satisfied then stop eating.
Food should always be chewed well. Take your time and don't rush. Chewing helps food digest properly. Never eat a heavy meal right before going to bed.
Try to avoid processed food as many nutrients are destroyed in these foods.
When cooking foods always use a light unsaturated oil like a light olive oil. Choose baking, broiling or steaming as your preferred method of cooking as these methods retain less fats.
Drink eight glasses of water every day. Add fresh fruit juices and fresh vegetable juices to your daily diet.
Try to eliminate white rice, white flour and refined sugar from your diet. Instead use things like brown rice, pasta, whole wheat flour, cornmeal, and brown sugar.
Buy organic vegetables whenever you can.
Exercise regularly
Stay as active as possible during the day.
Go for walks and stretch in the morning.
Join an exercise class or exercise along while watching an instructive DVD.
Purchase exercise equipment you can use at home whenever it is convenient.
Buy exercise outfits and gear to help get you in the mood.
Set goals for yourself that are realistic and achievable.
Enjoy yourself and appreciate who you are.
Posted by Roy Duray under weightlossdietingtipsblog.com
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Organic Food Choices for Healthy Living
Many people are choosing to buy organic vegetables at local farmers markets, for healthy living. Another alternative is to grow your own vegetables in your garden.
Healthy nutritious meals begin with quality ingredients. Organically grown vegetables are known to be safe. They often taste better than other vegetables and they are nutritionally sound.
People who live in apartments can grow a few vegetables in pots or in a green house on a roof.
Growing your own vegetables is fun but might not always be practical. Find a local famers market. Some supermakets carry organically grown vegetables but the prices may be somewhat higher. Chef's at the better resturants now use organically grown ingredients and offer well prepared, delicious and nutritious meals.
It is always a good idea to take a cooking class on healthy meal preparation. Classes are sometimes given by dieticians and take tours to the farmers market and grocery stores. Many classes give personalized recomendations on grocery shopping, nutrition, fast and easy healthy meal preparation along with practical advice on how to fit a healthy cooking plan into your schedule and lifestyle.
Don't make weight loss a burden.
Keep meals simple and fun. Have a glass of wine during dinner. Enjoy an occasional sweet desert. Just remember to keep portions small, chew slowly and keep everything in moderation.
Posted by Roy Duray under weightlossdietingtipsblog.com.....................................................................................
Weight Loss - Diet and Why We Gain Weight
We don't need much of an excuse to pig out on food nowadays. It seems like it's somebody's birthday every week at the office and an occasion to celebrate with food. More often than not every meeting somehow involves food and companies reward employees by providing free food. Coworkers don't like to get caught snacking alone so they bring in food for everyone in the office to devour with them. We eat when we are bored, when we are lonely and when we want to feel better. This is why weight loss is such a challenge.
Individuals try to lose weight and fail all the time.
It is important to feel supported during your weight loss effort so as not to get discouraged. Weight is something that tends to fluctuate up and down over time. It is important to track progress but not panic if you find you have gained a pound or two. This will happen from time to time. Stick with your program and in time it will pay off.
Join communities to bolster your efforts. The encouragement and support of others will help you to stick things out. Over time things will become easier.
Find a weight loss fitness program you can enjoy. It takes a few weeks or more to adapt to a weight loss fitness program. It took you sometime to develop a weight problem and it will take you sometime to get out of it.
In order to get rid of weight, the number of calories you take in must be less than what you burn. If not, you won't lose weight.
Posted by Roy Duray under weightlossdietingtipsblog.com
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Achieve your weight loss goals on a Mediterranean Diet – look good and regain self confidence.
Mediterranean diet includes one or two glasses of wine with an evening meal. People who exercise and drink moderately have been shown in studies to live longer than others, while heavy drinkers who do not exercise have the highest incidence of chronic illness, heart disease and death.
One to two glasses of wine a day is good for circulation and people who drink wine have lower risks of developing some kinds of cancer and heart problems compared to non-drinkers – moderate wine drinkers had 58% less incidence of heart disease.
Red wines get rid of blood clots and lower the risk of heart attacks when consumed moderately – one or two glasses with dinner is a healthy amount to achieve this, but amounts over this with excess alcohol have been shown to be bad for the body.
People can easily stick with a Mediterranean diet because the food is so good and this diet includes wine. If you are thinking of going on a Mediterranean diet there are items you can start adding right now to your own diet.
A Mediterranean diet is rich in olive oil, whole grains, fruits and vegetables, fish and it has been published by the Archives of Internal Medicine that people on this diet have low incidence of heart disease and cancer.
To start including olive oil into your diet, one idea is to use extra virgin olive oil as a substitute for butter. Replace anything that you would normally use butter with with extra virgin olive olive. Buy crusty Italian bread, season the oil with Italian spices and dip your bread into it instead of spreading on butter. Use extra virgin olive oil mixed with vinegar on your salads.
Extra virgin olive oil is rich in mono unsaturated fats that get rid of bad cholesterol and protect the body from heart disease.
Tomatoes are rich in lycopene, the antioxidant that lowers a persons risk of some cancers like colon cancer, and omega 3 fatty acids found in fish is a good brain food and good for body growth and development. Start adding oily fish to your diet like, mackerel, salmon, herring and sardines twice per week.
Make a decision to maintain healthy weight and make your food choices and eating decisions in line with this.
If you would like more information on Mediterranean Diets visit these pages for a review of South Beach Diet and Sonoma Diet with healthy recipes, weight loss plans and online tools.
Posted by Roy Duray under weightlossdietingtipsblog.com
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