Foods That are Healthy for You

You need foods that are healthy for you, every day!

Learn how to improve your health with food, before it´s too late!

Top Good Health Foods

The following is a list of my favorite good health foods to buy.  This will help you get an idea as to what foods are the best for your body.

Everybody knows that vegetables are good healthy foods.

An onion can help to protect against cancer.  A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta- carotene.  One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people.  One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Yes, I know tomatoes are fruits officially, but anyway I listed them here. A tomato can help cut the risk of bladder, stomach,and colon cancers in half if you eat one daily. A tomato contains 26 calories, 0 fat, and 1 gram of fiber.

Check out more healthy vegetables here:

Fresh fruits are so healthy because they contain lots of soluble fiber, vitamins, minerals and antioxidants.

Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes.  A single apricot contains 17 calories, 0 fat, and one gram of fiber.

A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose.  This antioxidant will help prevent arthritis and also boost your immune system.

Cantaloupes contain 117 gram of vitamin C, which is almost twice the recommended dose.  Half a melon contains 853 mg of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure.  Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.

Check out more healthy fruits here:

Believe it or not, the first human beings who inhabited this planet, already had nuts in their diet. A handful of it a day would never let you go wrong. Well, raw, un-roasted, unsalted nuts are best for you.

Let´s take Almonds for example, they are nut just tasty but are also beneficial because they are alkaline-formers even though they are high in protein. Having alkaline is good for the body because we need to keep up with the high acidic content of the body.

Check out the most healthy nuts here:

A normal person needs 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound a day. But not all sources of protein are healthy.

All cold water fish such as salmon (buy wild salmon only), mackerel, and tuna are excellent sources of protein and omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

Crab is a great source of vitamin B12 and immunity boosting zinc.  A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.

Check the most healthy sources of protein here:

Fresh milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies.  You also get calcium and vitamin D as well.  One cup contains 86 calories, 3-4% fat, and 0 fiber.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits.  Eating good and healthy foods is always great for your body and your lifestyle.

Importance of weight loss in type 2 diabetes

If you're overweight and have type 2 diabetes, weight loss and management is a must and a cornerstone of every diabetes treatment plan.  It may seem like an overwhelming goal if you have tried in the past to lose weight and have failed. But there are steps you can take and support you can utilize to help you reach your goals.

Here you learn more about the connection between heart disease and diabetes plus get a free diabetes recipes eBook! 

The first step to losing weight is to set a short-term goal for yourself.  A good goal when starting to lose weight is to take a small percentage of your overall weight and aim to lose that much in your time frame.  For instance, if you weigh 200 pounds aim to lose weight 5% of your body weight to begin (10 pounds).  When you lose weight as a diabetic you are helping your body by lessening your insulin requirements.  Weight loss will also assist you in keeping your blood sugar levels under control.

Choose the right food. Not to mention to stay away from cake, sweets and the usual beverages in the supermarket. It just takes a little time and effort to prepare the tasty deserts yourself, but it is totally worth it. In the end it´s the only way to take control. Love chocolate switch from milk chocolate to dark chocolate with at least 75% cacao. Or even better, prepare your own chocolate pudding, but replace the sugar with the most healthy natural sweetener "Stevia".

People with type 2 diabetes can eat fruits, but should watch their portions and choose the right fruits with less sugar. Fruits contain sugar as well as  fructose, which puts your cells energy burning mechanisms on overdrive.

Avoid processed foods, as they mostly contain high amount of sugar for a better taste. The food industry is tricky in hiding it, did you know that there are at least 61 different names for sugar listed on food labels? Check the labels for ingredients like:
    Agave nectar
    Barbados sugar
    Barley malt
    Barley malt syrup
    Beet sugar
    Brown sugar
    Buttered syrup
    Cane juice
    Cane juice crystals
    Cane sugar
    Carob syrup
    Castor sugar
    Coconut palm sugar
    Coconut sugar
    Confectioner's sugar
    Corn sweetener
    Corn syrup
    Corn syrup solids
    Date sugar
    Dehydrated cane juice
    Demerara sugar
    Evaporated cane juice
    Free-flowing brown sugars
    Fruit juice
    Fruit juice concentrate
    Glucose solids
    Golden sugar
    Golden syrup
    Grape sugar
    HFCS (High-Fructose Corn Syrup)
    Icing sugar
    Invert sugar
    Malt syrup
    Maple syrup
    Palm sugar
    Powdered sugar
    Raw sugar
    Refiner's syrup
    Rice syrup
    Sorghum Syrup
    Sugar (granulated)
    Sweet Sorghum
    Turbinado sugar
    Yellow sugar

Another method to lose some weight is physical activity and exercise.  Getting your body  moving will increase your metabolism and that act will assist in losing weight too.  Not  only will increased metabolism aid, it will also help in controlling blood  glucose levels. You don´t need to go to the gym, but every additional step you do helps.

Healthy eating and exercise go hand-in-hand with weight loss.  It also takes patience and time but as you begin the road to weight loss the benefits you will derive as a diabetic will begin right away. And as you reach your preferred weight you will gain better control of your blood sugars.

Help With Weight Loss - 10 Things You Should Know About Diet Pills

If you need some help with weight loss, diet pills are one option. But there are some things you should know about diet pills:

1. Don´t crush diet pills or mix them into in soups or dirinks.  Always take them with a glass of water.

2. Diet pills have a diuretic effect. As a pre-caution, better drink 1.5 liters (8 glasses) aditionally while taking diet pills, to avoid dehydration. This will also help with weight loss, because you have less appetite.

3. Stick to the recommended dosage.  You will increase the unwanted side effects if taking more than required.

4. Monitor your heartbeat, if it reaches 90 or higher stop taking the diet pills. Regular control of pulse is a must.

5. Diet pills only work as expected if you follow a special diet plan.

6. Better take a break with taking the diet pills after 3 months.  

7.  If you have high blood pressure or heart problems, thyroid disease, mental illness, or had seizures or strokes, are pregnant or pregnancy is suspected you should avoid taking diet supplements!

8. If you have a cold and take cold medicines (especially with decongestants) avoid diet pills too.

9. Do you have any allergies? Read the list of ingredients carefully.

10. As a general rule if you are under 18 years or over 60 years old, do not take any diet pills without consulting a doctor. Always follow the instructions on the lable and to be on the save side consult a dietician and/or doctor before you start any diet and taking any supplements.

New Year 2016 Diet Resolution Tips

For many people, the New Year 2016 will involve resolutions to get on a diet and lose weight. So let´s get some help with weight loss now.

While slimming down is one of the most popular New Year’s resolutions, it is often easier said than done. Making the switch from the calorie and fat laden temptations that lure us during the six week long holiday fest can be quite difficult. If you’re planning to start your new year off with a pledge to lose weight, keep these tips in mind to help you ease into your resolution the healthy way.

1. Cutting everything out cold turkey is one of the most common techniques for approaching a diet; however, doing so may well spell disaster for a good intentioned diet. Instead of putting yourself on such a restrictive diet right after the holidays, consider options that will allow you to ease into a healthy eating regimen. This will increase your chances of sticking with your diet resolution and achieving success.

2. Start by opting for foods that are grilled, roasted, baked or broiled instead of fried. This one technique will allow you to cut out a large amount of calories as well as fat. If you don’t care for the somewhat blander taste of grilled or roasted meats, don’t be afraid to add a little zing with some low-fat or fat-free sauces. Herbs and spices can also go a long way toward livening up grilled and roasted foods.

Get a Free report: "Best 2015 Diet Plans".

3. Most people do not eat nearly as much fruits and vegetables as they should. Besides the fact that fruits and veggies are rich in healthy vitamins, minerals and fiber; they are also a good way to fill up without loading up with calories and fat. Look for ways that you can incorporate fruits and vegetables into your eating regimen. Vegetable soups make a great dinner or lunch solution on a cold wintry day. Salads are easy and quick to pack for lunch with a low-cal dressing. Top it with some grilled chicken and you’ve got a quick dinner solution as well.

4. After indulging in holiday sweets, cutting out the treats may be one of the most difficult aspects of starting a new diet. Increase your chances of sticking with it by substituting fresh fruit for calorie rich treats. Stock up on plenty of apples, oranges, berries and whatever other type of fresh fruit strikes your fancy. This is a great way to satisfy your sweet tooth without sabotaging your diet.

5. Resist the temptation to reach for a cup of coffee, tea or especially a diet cola and grab a bottle of water instead. Even if you’re using an artificial sweetener with your beverage, your diet and your body will respond much better if you opt for plain water. This much needed essential nutrient helps your body to flush out toxins; and in the end, it can help you to lose more weight faster.

6. By easing your way into your new diet instead of torturing yourself with an overly restrictive or fad diet, you’ll find that you’re more likely to stick with your resolution and by next New Year’s Eve will be ready to show off your slim new shape.

7. Combining a diet with some exercise is probably the best choice. Try walking or jogging and you can enjoy nature too. But keep an eye on your heart rate and don´t overdue it.