Health Management and Nutrition Blog

Losing Weight Can Be Difficult

2012-03-31T13:25:00.000-04:00

Being overweight is the problem that many people have to face nowadays. In fact, due to the fast lifestyle and the easily available fast food restaurants, people are prone to obesity from a very young age. Being overweight not only harm your appearance but it also harms your health. People with obesity have a higher chance of having heart diseases, strokes, cancers and many other dangerous illnesses. Losing weight can be difficult, especially when one is used to their routines.

How to lose weight effectively?

This is a question many people ask themselves. They read articles, browse websites trying to find ways to lose weight fast and safely. Many people also spend their hard-earned money on some expensive weight loss products that do not work so well on their bodies. In fact, not all weight loss products are the same. Some will be effective for one person, but do not work for another.

Instead of relying on some expensive weight loss products that are not very effective, why don't you try some natural but effective ways to lose weight? If you can incorporate these natural weight loss methods with a weight loss product, you may get great results in a short period of time.

To lose weight, you have to change your eating habits first. Even if you take a very powerful diet pill, you will not be able to lose much weight if you continue your lifestyle of eating too much and exercising too little. Healthy meals can do wonders when it comes to losing weight.

Healthy drinks and healthy snacks should be used in place of sweetened drinks and snacks high in carbohydrates. One should avoid eating too much fast food. The best diet is one consisting of a lot of vegetables, fruits and homemade foods low in fat, sugar and cholesterol.

A healthy breakfast is also necessary to keep one fit. To start a new dieting plan, one should be determined and consistent. One very good method of getting used to the new healthy diet is to toss away harmful foods and stock up healthy drinks and healthy snacks in your refrigerator. As for a healthy breakfast, you may try some light cereal recipes or make some vegetable salads.

Getting used to a healthy diet is very important in helping one lose weight. Many people make the mistake of indulging themselves and dropping out of their diets in the middle. Persistence will do wonders when it comes to weight loss.

In addition to healthy meals, one should exercise at least twice a week to keep fit. Weight loss exercise requires more effort than normal exercise. For many people with a busy lifestyle, it is hard to keep up with their weight loss exercise schedule. To keep yourself motivated, you may participate in many weight loss groups and exercise together. This is a great way to keep your enthusiasm and stay motivated throughout your weight loss efforts.

Eating Healthy Can be Delicous

2012-03-29T13:13:00.000-04:00

Vegetarian Joe Diet Meals

Many people believe eating healthy meals means that they will not usually taste good and have no flavor at all. However, there are plenty of healthy dinner meals you can create that are not only good for you, but they taste absolutely amazing. Whether you are losing weight, trying not to gain weight, or just wanting to eat healthier for more energy, all of your meals can be artfully crafted and taste as though you weren't eating something healthy. There are many common junk foods you can use to create healthy meals such as chocolate, nuts, hot fudge, and even caramel.

One healthy dinner meal you can create usually involves fish. Most weight loss meals already include fish and it is an important dietary attribute you can eat that can also taste great. However, store bought weight loss meals including fish aren't always too tasty, so, it is important to learn to cook your own healthy dinner meals that you can enjoy. Fish provides a number of benefits to the body, in fact one of the minerals that fish are most consumed for is Omega-3. Omega-3 is an oil that can help improve heart function as well as circulation. Also, when cooking items such as fish you can include other delicious healthy items such as lemon, basil, or perhaps parsley. One of the key elements in making a healthy meal taste great is in the spices. Spices can add a lot of flavor to any dish, while being beneficial to your health. Adding spices to meals is an easy option that can help you lose weight as well. Things such as cilantro go great with different styles of cooking, and cilantro is a very common herb and spice to use when cooking.

Another way to create healthy meals is to purchase ingredients that are low in fat and low in calories. While these may not taste so great on their own, there are plenty of natural beneficial foods you can add to them to make it taste delicious. Weight loss meals usually include lots of fruits and vegetables because they provide numerous health benefits to the body. For one healthy dinner meal you can purchase low fat yogurt, and add some of your favorite fruit in. Yogurt can be a very filling treat, and the combination of fruit and yogurt can be very tasty. You may think since you are on a diet trying to lose weight that you can't have any treats such as chocolate or cake, but this is in fact not the case. There are plenty of healthy options you can choose while creating a cake or eating chocolate. Chocolate already has numerous benefits for your heart, however if you really enjoy chocolate you can try purchasing low fat or chocolate without sugar. Cakes can be created without all of the unhealthy materials that they are often portrayed to have. Cakes can be created with fruit, as well as sweeteners that can be beneficial to your health.

Getting Your Beach Body Ready

2012-03-24T16:18:00.000-04:00

Crispy Peanut Flavored Health Bars

With summer being right around the corner, the pressure to have a great beach body is building up quick! Taking off and keeping off the weight is not something that happens over night. It is a process that takes time and determination. One good rule to keep in mind is that the saying “you are what you eat” is actually pretty accurate with how the body will look. In order for the body to look good on the outside, it must be fed with good foods on the inside.

The most important meal of the day is breakfast. Starting off with a healthy breakfast will give the body’s metabolism a kick start that will continue for the rest of the day. What defines a healthy breakfast is looking at the contents of the food that is going to be consumed. Whole wheat bread should always be chosen over white bread, as it is proven that whole wheat can help with the weight loss process. It is also good to include a fruit of some sort for breakfast. Lastly, an egg or two will provide the body with the protein it needs to have energy. It is recommended that caffeine be avoided for it can slow down metabolism.

Some alternative healthy drinks, besides coffee and soda, can be fruit smoothies. These smoothies should be made with fresh fruits, fat free milk, and some ice. Adding sugar should be avoided due to the fact that sugar can actually lead the body to crash. Healthy drinks can also be bought at produce stores or restaurants. As long as the ingredients prove to be all natural with no added preservatives or sugar, they will not affect the plans for weight loss.

After breakfast some people may feel hunger. This feeling of hunger can lead some individuals to snack on unhealthy food choices, such as potato chips. If a person starts to feel sluggish or hungry during the midday, they need to grab some healthy snacks instead of fried ones. For energy purposes, nuts make a great snack. They are good for the body as long as not eaten in huge portions. Yogurt also fits the healthy snacks category, especially the low fat kinds. For a quick on the go healthy snack, cereal bars prove to be the best and most convenient choice.

Besides the pressure of midday binging, there is also the binging that can occur during the biggest meal of the day. Dinner. Dinnertime is when families usually sit together and talk over loads and loads of comfort food. Just because it is dinner though does not mean healthy meals are out of reach. Eating a meal that is high in protein and low in fat will fill up the hungriest of stomachs. Some examples of healthy meals include grilled chicken breasts with vegetables, grilled fish with rice, or a turkey burger with a side salad.

As long as one abides by the rules of healthy eating and incorporates some sort of exercise regimen, just like summer, a beach body can be right around the corner too!

Healthy Snacks for the Family Made Easy

2012-03-23T16:18:00.000-04:00

Double Chocolate Cake

In today's busy world providing healthy snacks for the family may be the last thing on one's mind. However, it is well known that more children are becoming obese and having healthy snacks that promote weight loss and an all-around better lifestyle is very important. The good news is that there are many healthy snack recipes that are easy to prepare and will make family members want to eat them. From fun snacks for the kids to convenient snacks for the adults in the family there are countless choices that require little effort.

Healthy Snacks

There are plenty of grab and go type snacks that promote a healthy lifestyle. One idea is to just purchase a multitude of fruits and vegetables as well as tiny containers or snack bags. Spend around an hour chopping them up and separating them into the containers. Most people choose unhealthy snacks because they are individually wrapped and easy to grab when in a hurry. Jazz them up by including Nutella, peanut butter, ranch or cream cheese for dipping. Another option is seeds and nuts. Peanuts, cashews, almonds, walnuts, sesame seeds and sunflower seeds are a delicious and easy healthy snack.

Healthy Snacks for Weight Loss

There are plenty of foods that are known as super foods that can help weight loss, most people just are unaware of them. Any combination of these foods can help the pounds melt away and leave one feeling energized, or fuel workouts. Fruits and vegetables either fresh or in dried form can cause a feeling of fullness. They also provide nutrients, vitamins and minerals that the body needs to function correctly. Nuts carry protein which energizes the body, and also leave one feeling fuller. They are high in calories but not many are needed to satisfy hunger, and they contain only good fats. Whole grain breads and pasta are a great source of energy, and when topped with a low-fat cheese can be very satisfying.

Recipes

There are many healthy snack recipes that can be prepared quickly. Some favorites are whole wheat crackers topped with peanut butter, low-fat cottage cheese with fruit, and chopped vegetables with low-fat ranch dip. There are also many creative healthy snack recipes. For example :

Mini Apple Crisp- Chop one apple, add a tablespoon of brown sugar, a tablespoon of instant oats, and a teaspoon of cinnamon. Bake at 350 for 15 minutes.
Ants on a Log- Cut and clean a few pieces of celery, fill the dipped area with whipped cream cheese or peanut butter, top with raisins, cranberries, or any type of dried fruit.
Kale Chips- Break a head of kale into chip-size pieces. Toss them in a bowl with olive oil and a bit of salt. Spread them out on a baking sheet and bake for only 5 minutes in a 500 degree oven.

Most favorite snacks have a healthy version, and it can be fun to experiment with them and see what one can come up with. Healthy Snacks for weight loss are easy to prepare ahead of time and have handy for the week ahead.

Bone Building with Vitamin C

2012-03-22T08:00:00.001-04:00

Here is a list of foods that help produce collagen a protein that builds bone. It's also said these foods also may possibly slow the rate of bone loss as we get older. They are as follows: raspberries, cauliflower, brussels sprouts, cabbage, tomatoes, squash, bell peppers, mangoes, pineapple, guava, lemons, oranges, grapefruit and strawberries. I could easily eat all the items in this list on a daily basis. And that they are healthy and nutritious is a bonus.

Gene C.
www.myhealthmanagement.com

Soy Protein

2012-03-19T08:00:00.001-04:00

If I haven't already worn you out on protein continue reading. Soy foods can really contribute to building bone mineral density. A soy bean contains
47-50% protein and that is why it's such a huge cash crop. There are so many different type foods that are produced from soy beans that it staggers the imagination. I dearly love Edamame which is nothing more than cooked soy beans and I eat them as often as I can because they taste great and they are rich in protein. Stop by your local supermarket and check out the tofu, soy milk, soy nuts and maybe some soy crisps with cheddar cheese.

Geen C.
www.myhealthmanagement.com

Quick And Delicious Healthy Meals

2012-03-17T11:02:00.000-04:00

Creamy Chicken Alfredo

A busy and fast-paced lifestyle has many of us opting for the quick and easy meal, as opposed to a healthier homemade version. While many fast food establishments and restaurants have begun adding healthy options to their menus, the risk is still high for overeating and excessive calorie and fat consumption. Healthy meals do not have to take a ton of preparation time, and can be both satisfying and delicious.

A healthy breakfast has many delicious options, and is actually faster than traveling to the nearest fast-food drive through. Rolled or steel cut oats are a great breakfast that offers many health benefits. This is due to oats containing vitamin A, riboflavin, folate, and calcium. Adding fresh fruit like apples, and spices like cinnamon or nutmeg, to your oatmeal makes this a delicious breakfast choice. Veggie omelets are a wonderful healthy breakfast option. Eggs are full of protein and there is evidence that they can actually help people maintain a healthy weight.

Healthy lunches can include choices such as low-fat soups and grilled chicken salads. Salads that are full of veggies and lean meats are healthy as long as you skip the high-calorie, high-fat dressings and cheeses. Another great lunch option is the veggie sandwich. Try making sandwiches on whole wheat breads with veggies like tomato and avocado, and add some low-fat cheese and a splash of vinegar and olive oil for extra-added flavor.

Healthy meals do not have to end with breakfast and lunch. Healthy dinners are easier to prepare than some may think. A healthy dinner can be delicious spinach lasagna made with low-fat cheeses. Burgers made with ground turkey or grass-fed lean beef are not only yummy but also healthy. Grass-fed beef has beta-carotene and is full of omega-3 and omega-6 fatty acids. Eggs do not have to be just for breakfast. Try a delicious ham and broccoli quiche for dinner.

Drinks can really pack on the pounds and are often full of sugar. For healthy drinks, stick with water or skim milk. Juices that contain 100% fruit juice are another healthy drink option, but they are high in calories and should be consumed in moderation. Coffee and teas can be healthy drinks due to antioxidants and protection from cancers and type 2 diabetes, but make sure not to load up on creams and sugars, and drink in moderation due to the caffeine content.

Healthy snacks should be included as part of a healthy diet. Snacks, as long as they are not sugary and high fat, can help to control cravings and hunger. Healthy snacks can include hummus dip with veggies, and plain low-fat yogurt. With plain yogurt, fruits and spices can be added to elevate the flavor without adding too many extra calories. Try adding vanilla flavor and berries to fruit for a delicious snack. Air popped popcorn is another healthy snack, and spices like curry, onion powder, or cinnamon can be added to turn popcorn into a gourmet treat.

Healthy meals do not have to be plain or boring. They can be easy to prepare and delicious. Meals can even be made ahead of time to cut down on stress and to save some time.

Chill Out While Being Healthy

2012-03-15T11:01:00.000-04:00

Strawberry Yogurt Smoothie

It is very important to live a healthy life. Aside form exercising we need to pay attention to what we put into our bodies. We need certain nutrients in order to keep us healthy along with providing us with enough energy to get through the day. Healthy smoothie recipes and healthy shake recipes are a great way to chill out with a tasty treat that can benefit your body. Why not set aside some time to chill out while being healthy.

One delicious healthy smoothie option is the Citrus Infused Berry smoothie. It is full of vitamin c, calcium and potassium. Moreover, with only 3 grams of fat this is perfect for those watching their weight. This smoothie is great for a delicious and nutritious breakfast on the go. Below is one great healthy smoothie recipe.

Ingredients:
¾ cup of low fat yogurt (plain)
1 ¼ cups of berries
½ cup orange juice
1 tablespoon of wheat germ or granola
2 tablespoons of dry milk
½ teaspoon of vanilla extract
1 tablespoon of honey

Preparation:
1. Add all ingredients into a blender and blend until smooth.

If you are hanging out with friends on a warm day, why not serve up some healthy and delicious strawberry shakes? These are great to serve while sitting poolside on a warm day. Continue reading to learn one of the many healthy shake recipes.

Ingredients:
2 cups of low fat milk
1 cup of strawberries (frozen or fresh)
1 teaspoon of vanilla extract

Preparation:
1. Add milk, strawberries and vanilla extract in a blender and blend until smooth.

For all of those who love chocolate and are looking for a chocolate treat that wont pack on the pounds need to try the soy banana cocoa smoothie. The combination is amazing and so many flavors are packed into a smoothie. Below is a spectacular healthy smoothie recipe.

Soy Banana Cocoa Smoothie:
½ cup of soymilk
1 banana
1 tablespoon of honey
½ cup of silken tofu
2 tablespoons of cocoa powder

Preparation:
1. Slice banana. Freeze until banana is firm.
2. Add tofu, soymilk, honey and cocoa into blender.
3. Blend
4. Add banana and blend until smooth.

Overall, chilling out while remaining healthy is easy. Healthy shakes and smoothies are perfect additions to anyone’s diet. They are packed with the nutrients that everyone needs and most importantly, they taste great. You can make one for yourself or serve them to friends next time they are at your house. These healthy smoothies and shakes are perfect for serving at a party or any other casual event. You can even share some of recipes with friends. Healthy shakes and healthy smoothies should be part of everyone's diet.

Protein

2012-03-15T08:00:00.001-04:00

Bone loss can happen if you start falling short of protein so high protein foods are essential for bone building. However, you don't want to go nuts with protein either. Like anything, moderation is key. Foods containing protein are lean meats like turkey, chicken, veal, pork tenderloin, lean beef, egg whites, seafood, low fat cheeses, yogurt and, of course, peanut butter. Those of you who are already using high protein shakes, drinks and bars have a leg up on the rest of you. Be well and eat healthy!

Gene C.
www.myhealthmanagement.com

More on Osteoporosis

2012-03-12T08:00:00.001-04:00

Another bone builder is Vitamin D. In addition to getting Vitamin D from the sun you also get Vitamin D from fatty fish like Salmon, Mackeral and Sardines. Another important fact is that Calcium depends on Vitamin D to zoom it to parts of your body that needs it. Since few foods are high in Vitamin D it is reccomended that you also take a supplement of 800-1000 IU daily of vitamin D. Other foods rich in Vitamin D are soy milk, yogurt mushrooms and egg yolks.

Gene C.
www.myhealthmanagement.com

Doing Right by Yourself and Your Body

2012-03-10T16:11:00.000-05:00

Caramel Pudding

There are about as many reasons to establish - and keep - healthy eating habits as you can count on your fingers and toes! In these crazy days of fast food, junk food, convenience foods, and genetically modified food, not to mention various environmental hazards, such as chemicals in fields and animals, polluted waters and sky, preservatives, and msg additives, it's enough to make one start grazing on grass - if it weren't for the fertilizers and herbicides. Add to this mess the additional components of stress, time demands, too much input, less sleep, and tenuous world economic and political situations, it is almost a moral obligation to do the best you can for yourself to minimize internal hazards!

What is a person to do? There are always wonderful organic and non-gm foods available in cities and most towns. As well, many healthy snacks and packaged healthy meals are available through online ordering. Admittedly, these options for healthy eating habits can be a bit costly, though in the long run, they are worth the cost in terms of health and well-being. Farmers markets and local farmers/ranchers are another great option and frequently sell their goods at lower prices, compared to store-bought organics. If you are energetic, growing your own garden in your yard or in pots on balconies and in front of windows is another economical means and very satisfying to see those shoots pop up!

If your time, space, and a black thumb do not allow growing your own, careful perusing of your grocery shelves and studying the ingredients labels of packaged items is well worth your while. The average consumer will be pleasantly surprised to discover that more and more food stores are quietly stocking labels and items that are delicious, relatively inexpensive, nutritious, and healthier than a lot of popular commercial foods.

Most any store will now carry cereals and hot cereals (either pre-packaged or loose) that are delicious and healthy breakfast foods, especially when topped with a sprinkling of cinnamon, a handful of nuts, and/or some berries. Healthy meals are also more accessible to you as food stores bring out their own labels, many of them with basic, natural ingredients that can help you easily create both healthy snacks for yourself and your family, as well as yummy and healthy meals with just a few minutes more work than pre-packaged meals or "just add water" packages!

Also, keep in mind that you do not have to follow "traditional" rules for any meal. A fruit bowl for dinner with some fresh bread and cheese is delightful, just as rice mixed with nuts and chopped vegetables or a light soup with biscuits can make for healthy breakfast foods.

The options for keeping yourself in the best of physical health nowadays - which can only contribute to your general well being, not to mention the waistline - can actually be a fun, pleasant, and enlightening experience at almost any food business. Just stay away from those chips and cookies!

Healthy Snacks Don't Have To Be Bland

2012-03-09T16:11:00.000-05:00

Delicious Pretzel Bows

Finding healthy snacks between meals is often a confusing process that can ruin any eating plan. Eating carbohydrate laden and empty calorie snacks leaves a person feeling drained and wanting more. These common snacks are also lacking in important nutrients. Having a snack that is nutritionally packed and tasty is not as hard as many think. Kay's Naturals snacks are both healthy and tasty and are a great way to curb anyone's appetite.

Dr. Massoud Kazemzadeh, known as “Dr. Kay”, worked for several large companies developing consumer snacks and cereals following his graduation from Texas A&M in food science. He began to realize how nutritionally lacking these snacks were and started to develop better options. In addition, Dr. Kay's wife was a diabetic and there was always a struggle trying to find healthy snack options for her. This lead Dr. Kay on the journey to create healthy, great tasting snacks.

Made from soy protein, fiber, healthy fats, and carbohydrates, Kay's Naturals come in many varieties. They provide healthier versions of popular unhealthy snacks. The choices include cookies, cereals, pretzels, and chips in a wide range of flavors. Healthy snacks don't have to be bland any longer. With Kay's Naturals snacks there is no more guesswork or wondering if a snack will fit within an eating plan.

Kay's Naturals are gluten free, and are great for anyone with diabetic dietary requirements. The best thing about Kay's Naturals snacks are that they are not the normal, bland health food that tastes like cardboard. Eating a snack that tastes good helps to achieve a feeling of satiety. Not only that, but having healthy snacks that also taste good, keep energy levels balanced and mood swings are controlled. The feelings of guilt are thrown out the window because all of Kay's Naturals are healthy options. The spikes of insulin from sugar and empty calorie, carbohydrate-laden snacks are gone.

Those who are fitness-minded, and have longed for a healthy snack packed with muscle building protein need to look no further. Each snack is a high protein, low fat alternative to the more common options on the market. This delicate balance of nutrients packs a punch and delivers pure energy.

In the news there are findings regarding the consumption of soy protein and the positive effects associated with eating less carbohydrates. Soy protein has been linked to reducing several forms of caner, decreasing belly fat, and even combating global warming.

Osteoporosis Prevention

2012-03-08T08:00:00.001-05:00

When it comes to your bones Calcium is one of the most important nutrient to consider. You should get between 1000-1300 mg/day from you daily diet which should include fat free plain yogurt, kale, broccoli, low fat milk and cheeses as well white beans and soybeans. This is powerful but easy to do. For more calcium containing food ideas read the labels in supermarket items to educate yourself and stay healthy.

Gene C.
www.myhealthmanagement.com

Exercise to Lose Weight

2012-03-05T16:40:00.000-05:00

We haven't talked about exercising for a while so let's get on the subject. Altogether now "I hate to exercise". Feel better now? Can you lose weight by dieting and not exercising? Sure, but it's much harder to lose if you don't. There need not be a lot of drama or heavy panting with your tongue hanging down to your toenails to get your hear rate up to where you are burning fat.
Here is what I do and yes it's a pain and it takes a few minutes of time but it works. A stationary bicycle! You know you are going to watch TV anyway so get yourself a bike and start slowly and work up. Before you start any exercise program you need to get cleared by your Doctor to make sure that you are able to start a program without hurting yourself. Very Important!!!
If you are concerned about the cost, who isn't, go to a used Sports Equipment store like "Play it Again" and buy one used. If you can find one with a heart monitor so much the better. Start out a 5 minutes per day for 2-3 days then go to 10 minutes per day for a week (+- depending on how you feel) and then on to 15 minutes and beyond. Google how to determine your heart rate and follow the directions and when you finally are capable of sustaining your heart rate in the fat burning zone for 10 minutes or more you will experience a near miracle in weight loss. Are you up for it? If you are you will be surprised at how effective and easy this system works. If you need more info or just want to cuss me out about this call me or send an e-mail.

Gene C.
www.myhealthmanagement.com

Reasons People Choose Health Bars as a Nutritional and Convenient Snack

2012-03-02T12:35:00.000-05:00

Sampler Pack Health Bars

There are many people who enjoy having a snack during the day, but many times these snacks may not be the most nutritious. Most snacks are extremely high in their fat content, so they will make people gain weight. Many people believe that if the snack is supposed to be nutritious that it will not taste good, but there are actually some now that are both nutritious and delicious. These snacks would be some of the various types of health bars that are available in stores.

There are actually even some health bar recipes that a person may want to try. For anyone who loves chocolate, there are also chocolate health bars. These are usually made with dark chocolate because this type of chocolate has some health benefits in itself. There are also other flavors of health bars for anyone to try if they do not like chocolate.

There are many different companies that make chocolate health bars and numerous other flavors. Before a person chooses any type of health bar, they need to read the label to make sure that it actually does have nutritional value. There are some that will say they are healthy, but they will still basically have the same ingredients as a regular candy bar has.

The type of bars that are actually healthy will provide a person with multiple vitamins and minerals. Most of these bars also have a good amount of protein in them as well. Just remember though that these bars will not make anyone lose weight by itself. It will take plenty of exercise and an overall healthy diet. A person also needs to make sure that the other food that they eat throughout the day has plenty of nutritional value as well.

It is important for people to have variety in their food, even with snacks. If someone were to eat just the same thing each day, they would grow extremely tired of that food. That is why it is important to make sure that a person can find plenty of health bar recipes. This will give a person plenty of different options each day for their snacks.

These bars are mainly designed for anyone who does have an active lifestyle. It will help to increase a person's energy when they need to. These snack bars also come individually wrapped, so it is extremely easy for anyone to take with them when they are needing to go somewhere. Even though these bars are considered nutritious, they will not make a person lose weight.

Healthy Food For Bariatric Surgery

2012-02-29T12:26:00.000-05:00

Chocolate Cream Pudding and Diet Shake Mix

Once a patient has undergone bariatric surgery, they must commit to a lifetime of eating healthy meals. Bariatric surgery foods can be limiting, and can consist of things that a patient is not usually used to eating. However, patients will soon discover that eating healthier is not difficult and that it becomes not only tolerable but enjoyable as well.

If a bariatric patient eats food that is not healthy, they will experience very uncomfortable side effects that will make them want to go back to eating healthy meals. It's important for bariatric surgery patients to follow a special diet consisting of bariatric surgery foods.

Normally, after a patient has had bariatric surgery, there are four phases to introducing food again to their system. The first phase is an all liquid diet, to allow healing to begin. Liquids such as broth, unsweetened juices, and sugar free gelatin are used in the beginning. Once a patient is successful with those foods, they can move on to pureed foods. These should include high protein foods like lean ground meats, yogurt, soft fruits and vegetables, fish, and beans, pureed and mixed with liquid.

Once this is accomplished, the patient graduates to soft solid foods. These include ground meats, soft fresh fruit or canned fruit, and well cooked vegetables. The return to eating solid foods is a slow process, and for good reason. The patient is instructed about their diet to help them to heal effectively, and also to keep food from becoming lodged in the stomach opening, which can cause blockage.

It is also highly recommended that the patient take a multivitamin for life after having bariatric surgery to ensure adequate nutrients. Another recommendation is not drinking liquids while eating a meal, liquids should be limited to times in between meals.

An example of a healthy breakfast for a bariatric patient includes things like oatmeal, soft very well chewed toast, and other soft cereals such as grits. Everything must be very well chewed, to the point of being a puree consistency.

Healthy drinks for bariatric patients include water, and also milk for extra protein and nutrients. It is not advised to drink high sugar drinks such as regular soda. It is also crucial to have healthy drinks between meals to keep well hydrated.

It is imperative to eat a healthy breakfast, and other regular healthy meals, to ensure adequate nutrient intake. Amounts of foods eaten will be greatly decreased as well, usually about 1/2 cup to 1 cup per meal, making choosing healthy foods very important.

Healthy snacks for bariatric patients include yogurt, cottage cheese, healthy but soft fruits and vegetables or canned fruits and vegetables. Making good choices in healthy snacks is important to good health. Avoid snacks that are high in sugar, but DO snack on foods that are high in protein and have a high nutrient quality.

Having bariatric surgery requires a change in lifestyle. But, it will also help to ensure future good health through achieving a healthier weight.

Enjoying A Healthy Shake

2012-02-24T10:37:00.000-05:00

Chocolate Health Shake

Healthy shakes and healthy smoothies can be beneficial meals or replace high calorie afternoon snacks. These healthy drinks can substitute a meal when made with the proper nutrients. When we think about healthy shakes and healthy smoothies, we think about fresh fruits with protein powders and natural juices. Adding a low fat yogurt or milk alternative can create delicious and nourishing smoothies recipes or delightful healthy shake recipes.

Our energy levels improve when healthy shakes or healthy smoothies are added into our daily routines. Skipping meals is not a healthy recommendation, but there are times when a shake or smoothie can replenish our bodies quickly. After exercising, if you’ve had a busy day, or short on time, blending up a shake or smoothie can keep your body satisfied and nourished.

Some of the high energy healthy shake recipes and healthy smoothies recipes contain green grasses with protein powders. What’s great about these drinks is that you can customize to fit your own tastes. Bananas are used for adding texture to the drinks and adding flax oil with frozen berries, creates a tasty treat. Strawberries, wheat germ with low fat yogurt or skim milk are perfect ingredients for a healthy breakfast. Raw eggs are one of the best natural proteins available in our food groups, add a banana, peanut butter and honey, you’ve got a high energy smoothie. Helpful hints when using fruits or vegetables to make these shakes or healthy smoothies recipes--always remove the skins and seeds.

Healthy shake recipes

Any fruit works, favorites are bananas because they blend so nicely. Here’s a simple recipe to blend up. You can replace bananas with apples or strawberries.

1 Banana, 8 ounces of apple juice, ¼ cup of wheat germ.
1 Medium apple skinned and cored, 1 cup of milk, ¼ cup of wheat germ.
1 Cup of strawberries, 8 ounces low fat yogurt, ¼ cup of wheat germ.

Put the liquid ingredient into the blender first. Next add the fruit and blend well. Finally add the wheat germ and blend until the mixture is smooth. Pour into a glass and start your day.

Healthy smoothies recipes

1 Cup of frozen fruit, 8 ounces frozen yogurt, ¼ cup of peanut butter and dash of honey.
1 Cup of frozen fruit, 8 ounces low fat ice cream, ½ cup of wheat grass.
1 Cup of freshly squeezed orange juice, 1 cup of coconut milk or almond milk, 1 cup of ice.

Put the fruit ingredient into the blender first. Next add the yogurt, low fat ice cream or alternative milks to the fruit and blend well. Finally add the peanut butter and honey to taste in the first mixture. In the second recipe follow the same instructions and add the wheat grass, blend until the mixture is smooth. For the last recipe use the same order of ingredient blending, adding the ice last for a crunchy texture. You can double the measurements and refreeze the last recipe for later.

It's Never Too Late Too Start Eating Healthy

2012-02-20T11:17:00.000-05:00

Cinnamon Crunch Cereal

Before a person utter the statement “It's never too late to start eating healthy,” it presupposes that the individual already understands what makes for healthy eating. Eating healthy requires that one takes in a variety of food items in moderate quantities. Top on the list of these items are fruits, vegetable, fish and meat. Quite a number of people who lived a century and above attributed their longevity to eating moderate meals three same time everyday. They also have the habit of taking less red meat.

Eating too much of a particular type of food and overfeeding are often what make meals unhealthy. Some people overtime have formed the habit of eating a particular food just because they cannot overcome their cravings for it. For such, the starting point of eating healthy is to stop gratifying such cravings and be health conscious about all that goes down the throat. Only food that leaves your body in optimal state of health can be rightfully referred to as healthy meals.

Healthy breakfasts are always a good start; particularly those with high carbohydrate/ low fat as they can help kick-start body metabolism. If you could not prepare one because you have to leave home early for work, there are healthy snacks around but be choosy in which you go for; whole-grain crackers, yogurt, and veggies are some of the good ones. Tea prepared without sugar is one of the healthy drinks widely recommended by health specialists. One’s health is also better off by staying away from liquors.

The benefits of eating healthy are numerous and significant. The human body renews its tissues and cells with the nutrients contained in foods. If the body is not provided with the right nutrients in their appropriate quantity and quality, the entire system suffers. Even smokers with damaged lungs can record great improvement in their health if they take healthy breakfast, healthy snacks and healthy drinks.

Eating healthy also comes with immense psychological benefits, age notwithstanding. The brain being the thinking faculty has a way of taking note of all developments including taking healthy meals. Beneficial chemicals like serotonin stimulated in the brain by reason of eating healthy make humans happier and live longer.

These benefits have no age limits. Even if one has been surviving on rubbish over decades, all that is needed to salvage one’s health is change. The moment a habit of taking the right food, in the right quantity and quality and at the right time is cultivated and implemented, the body will take a new and improved look. New cells will come up and the old impoverished ones will be discarded. There are cases of people on their deathbed that were privileged to live again because of the nourishment that comes with healthy meals.

The bottom line in all of this is that it is never too late to start eating healthy.

Enjoy A Tasty Health Drink!

2012-02-15T13:09:00.000-05:00

Tangy Orange Drink

Our overall health is determined by so many different factors. From our genetics to how often we exercise and how well we eat, these are just a few of the factors that can determine how healthy we are.

If one is looking to improve their health, boost their immune system and even lose weight, it may be a good idea to consider what they're drinking every day. By eliminating pop and sugary juices from our diet and replacing them with healthy drinks, we can benefit in many ways. What are some healthy drinks to keep in mind and to try out?

Berry drinks: When it comes to all the berry drinks out there, there are so many different ones to choose from. Whether we use a juicer to juice our fruits or we create a smoothie concoction, drinks with berries in them are pretty popular and are full of heart healthy antioxidants. Some berries are also known to be "super foods", which are some of the healthiest foods with the most nutrients per serving.

Teas: Though not everyone enjoys a hot or cold cup of tea, tea is very healthy, can boost our immune system and even jumpstart our metabolism. From black tea to chai and green tea, there are all sorts of different teas worth trying. So whether it takes us a few tries until we acquire a taste, the health benefits are well worth it.

Coffee: The smell of that morning cup of coffee isn't the only great thing about coffee. From all the antioxidants the beans carry to all the different nutrients in just one cup, one can benefit greatly. Not only does it help us feel more alert and give us more energy to get more done throughout the day, but it can also benefit our health in more ways than one.

Water: Though water may be tasteless, it's a liquid we must take in with large amounts. Since our body is made up of about 70% water, it's easy to see how important it is that we either eat foods that contain a lot of water or that we drink large amounts of it. Water can be mixed with fruits or vegetables to enhance the flavor and can help flush out our kidneys, all while improving our metabolism.

Juices: There are so many healthy fruit drinks and juices to drink on a daily basis. Though store bought juices may be healthy, nothing beats fresh squeezed juice that was just made in the kitchen. From only fresh ingredients to customizing your juice blends, you can benefit greatly. So whether you'd like to create a mixture of fresh fruits and vegetables or you'd just like to stick to something simple like fresh orange juice, you can drink it knowing that the only ingredients that are in it are fresh produce ingredients.

As one can see, there are plenty of nutritious drinks to try out. So whether we'd like to try the different healthy fruit drinks or we'd like to try some green tea full of flavonoids, our options are endless.

Can Pudding Be A Healthy Snack?

2012-02-13T16:10:00.000-05:00

Chocolate Chip with Marshmallow Pudding

Yes, it can. However, it is probably not the snack-packs you are buying for the children. Healthy puddings are generally made at home. But do not despair- they are easy to make and delicious. You may even love them!

Sugar free pudding is much healthier then regular puddings. Most puddings are made with sugar, and eating them on a regular basis will cause you to consume much more sugar than is healthy. In these mixes, sweeteners such as SPLENDA® or Equal are used in place of the sugar cane. Ounce for ounce, these healthy puddings will have 1/4 to 1/2 the number of calories of a regular pudding. Sugar free does not mean problem free- it still has calories.

The type of milk used to prepare the pudding directly chooses the amount of fat in it. Whole milk adds fat, both saturated and unsaturated. The lower the percentage of fat in the milk, the lower the amount of fat in the pudding. Skim milk has the lowest amount of fat, and is the healthiest choice. For example- one serving of pudding made with 1% milk has 1.5g of fat, while the same size serving made with whole milk has 4.5g of fat.

Milk also adds calcium, which is essential for forming and maintaining bones and teeth. That 1/2 cup serving contains 150g of calcium, no matter which types of milk used.

These pudding mixes also supply small amounts of potassium and magnesium, and traces of iron. These do not mean pudding is a regular part of a healthy diet, just that there are some small gains included in the snack.

Healthy pudding recipes can easily be found online. Butterscotch pudding, healthy chocolate pudding and many other flavors of pudding can be cooked from scratch by even an inexperienced cook. One recipe for healthy chocolate pudding requires only eggs, milk, sugar, salt, cocoa powder, cornstarch and vanilla extract, all which are probably in your kitchen cupboards right now. The nutrition information when prepared exactly as directed is 164calories: 2g fat; 6g protein, and 311mg potassium. This can be changed into a healthy pudding recipes by changing the sugar to SPLENDA® or some other sweetener, and watch the calories and carbohydrates drop!

Butterscotch pudding gets its wonderful flavor from the dark brown sugar and pure vanilla extract. Fortunately, there are available today mixes of sweetener and sugar that tastes just like the real thing, only with less calories. SPLENDA® Brown Sugar Blend can be used directly out of the bag on your oatmeal, or used in baking or cooking with the same excellent results you have come to expect from them.

To sum it all up: yes, pudding can be part of a healthy diet, when prepared at home using the suggestions in this article. You will not miss the extra sugar, fat and calories in the prepackaged variety, and your taste buds (and the children) will love the flavor! Give it a try- this is not hard to do.

How To Best Follow Your Weekly Diet Meal Plan

2012-02-10T12:01:00.002-05:00

6 Week Meal Plan

Having a weekly diet meal plan can really help to optimize a healthy weight loss in the end. The first step that can be taken to have a successful diet is to have a calorie restricted diet. This will ensure that a set number calories is to be eaten daily. A great way to have the calorie restricted diet is by day and a final count for the whole week. A whole three balanced meal can be broken down successfully with the number of calories per day and per meal.

Along with the calorie restricted diet, healthy meals are also an integral part of any diet meal planning. The healthy meals are important to keep all of the necessary nutrients going continuously in the body. By doing this, losing weight will not only be the outcome but a healthier lifestyle will also be accomplished. In the end, the habits of choosing healthy meals over other non-nutritional meals will take over naturally.

Although there are times that falling off the wagon can happen, it is important not to get discouraged and get right back to the diet. The diet meal planning can also be amplified by keeping a regular exercising regimen. This exercise program can help tremendously by keeping a focused and trained eye on the weight loss goal. However, pushing too hard on the exercise program can be dangerous to any one's health and can knock them off the diet.

An easy way to keep track of the foods for the week is to make a list. Planning the foods for each individual time and day can really keep the calorie count on check. If you do not want to have such a strict diet plan though, following any plan that can be done with the least stress will have the best results. Putting a diet meal plan together doesn't have to be composed of foods that you don't like, as long as the foods that are chosen are being tracked in the end for calories.

It is vital to keep a trained and focused eye on the weight loss goal. Along with this, the duration of the diet is also important. Having a diet that is meant to work in months for the end result is the most ideal. One of the main reasons you don't want a diet that is intended to work for weeks, is that in can be a risk to your health for such a sharp drop in weight in a short amount of time. Taking these tips and ideas are great to consider for anyone looking to have a healthier lifestyle.

Warming Up To Spring

2012-02-08T11:56:00.008-05:00

Healthy Tomato Soup

Spring is almost here. This is the time of the year that people are ready to put away their heavy winter coats, start wearing flip flops, and welcome sunnier weather. While the transition into spring is exciting, don’t go overboard. Don't abandon all your winter pastimes in the spring. One thing you don’t want to do is skimp on soup. Even as the spring weather comes, soup is still a great meal. There a variety of healthy soups that are also delicious. Get ready for spring by warming up with soup.

Tomato soup perfectly embodies the changing of the seasons. For winter weather, a rich, warm cup of this soup is a filling and tasty meal. However, as it gets warmer you can tweak your soup recipes and turn them into gazpacho. Gazpacho is a form of tomato soup that is healthy, refreshing, and served cold. Tomato soup is best for the winter but in the spring and summer months you can choose whether to go for the classic hot soup, or mix it up with gazpacho instead.

There are many different types of soup for any mood or occasion. However, one staple for soup lovers will always be chicken soup. Many people ate it as a kid, but the grown up versions are even better. Instead of little star shaped noodles, or chefs on the label, there are many nutritious versions of chicken soup available to discerning adults. Chicken soup is a great comfort food when one is sick, but that’s not the only reason to eat it. If it helps make people feel better when they are ill, it can also be a healthy and filling option to help you stay in great shape.

There are a variety of diet crazes that come into popularity for a short amount of time. Many of these trends are unnecessary. You don’t need to make a drastic change in your life to lose weight. Soup is an affordable, easy option many people overlook. There are a variety of healthy soup recipes for weight loss. The spring is a great time to exercise. A combination of exercise and fat fighting soups will help you stay trim and toned. Pick your favorite type of soup and search for healthy soup recipes for weight loss. You will be ready for the sun and swimsuits in no time!

It’s still cold right now, but spring will be here soon. At least there are plenty of healthy soups available to keep you feeling warm. One of the best parts of winter is having soup for dinner. However, soup can be enjoyed during the spring too. Don’t limit yourself when it comes to the flavors and health benefits of soup. Spring is a season full of flowers, fun, and cheer. Staying healthy and in good shape by eating soup can help you make the most of the season.

Getting to Your Summer "Feel Good" Weight

2012-02-06T11:56:00.000-05:00

Cheddar Chips

As warm weather begins to tease people in colder climates, thoughts of spring and summer clothing arise. Warm days and gentle breezes begin to caress the skin. Ah, nice. However, this also means less clothing and more skin exposure. Now is the time to restore those healthy eating habits. Even for people who have gained a little more weight than planned, it is never to late to begin eating healthy meals and substituting healthy snacks.

First, set realistic goals. Losing five pounds in two weeks is realistic; losing fifty pounds in two weeks is not.

Next, start by choosing healthy breakfast foods to keep you full until lunchtime. This means protein, some whole grains and fruit. Choose a hard boiled or poached egg or Greek yogurt for a high protein start to the day. Have a slice of whole grain bread or cup of whole grain cereal and top with fresh or frozen fruit. Eating healthy breakfast foods is easy. Simply make time for it and eliminate fat laden breakfast meats, bagels, cream cheese, and muffins. Once set in motion, healthy eating habits can be easily maintained and feeling better is its own reward.

Filling in with healthy snacks is easier than most people think. A handful of nuts, dried fruit or an apple, banana, or pear are all easily portable and do not require refrigeration. A good lunch can be lean meat such as turkey or chicken breast on whole grain bread, hummus or low fat cheese with whole grain crackers and fruit or non fat yogurt or cottage cheese with fruit. With the correct dietary information, healthy meals are easy to consume, shop for and prepare.

It is also unrealistic to expect never to eat a sweet snack, fast food or fatty food ever again. The key to success of achieving and maintaining a healthy weight is limiting it and maintaining portion control. Once a month, indulge in a cup of ice cream or fast food fries, but make it small. Then, return to the healthy diet format and don't punish yourself for a small indulgence.

An additional way to get to a "feel good" weight is to exercise. If the thought of going to a gym causes terror, fear not. Park further away from work and shopping and walk the extra few hundred feet every day. Take stairs instead of an elevator when possible. As the daylight lingers, take a short walk each afternoon or evening. Getting even a little regular activity will make a difference if done regularly.

While incorporating lean protein choices, high fiber foods, and low fat products to a diet, weight loss will happen. Eliminate empty calories such as regular soda and cookies, cake and candy. Drink water with lemon or lime instead of soda. Limit sweets to one taste a week, so it doesn't feel like total deprivation of a sweet tooth craving. A "feel good" weight is within reach if you just give some extra thought to your food and activity.

The Winter Blues

2012-02-05T13:15:00.000-05:00

I know a lot of you do not live in a very mild climate like we have here in Georgia. I'm not even going to mention today's temperature for fear that you may stone me. It is now, in particular, when those of us who are snowed in or kept in by sub zero temps loosen our grip on our diets and head straight for high caloric and high carb foods. Comfort foods anyone?

When you get in this mood this would be a perfect time to break out the zesty vegetable chili with beans. 100 calories per serving with only 12 grams of carbs.

Another good one would be the vegetarian joe with only 90 calories and 12 grams of carbs. It doesn't have to be snowing outside to light the fire and fix a hot piping dish of either one of these dishes. Also, don't forget the cheesy mac and the creamy alfredo to help carru through those dreary days.

Gene C.
www.myhealthmanagement.com

Kay's Naturals Cereal and Snacks--Delicious and Nutritious!

2012-01-14T10:32:00.000-05:00

Kay's Naturals Cinnamon Flavored Almond Filled Cookie Bites

Kay’s Naturals products are a healthy way to enjoy snacks and cereals. All their snacks and cereals are delicious and satisfying, which can help curb the appetite. They contain a balance of fiber, carbohydrates, protein and good fats. At Kay's, they are dedicated to bringing their customers the best gluten free cereals and snacks around.

Dr. Massoud Kazemzadeh, also known as Dr. Kay, developed Kay’s Naturals for his wife who suffered from juvenile diabetes. Dr. Kay worked with several Fortune 500 companies to put together a healthy market for snacks and cereals. Dr. Kay, who received his Ph.D. in food science, wanted to develop healthy options for people with diabetes.

Kay's Naturals offers a variety of products such as cookies, cereal, pretzel sticks, protein chips and Kruncheeze. These delectable treats are the perfect alternative to snacks high in calories, sodium and preservatives.

Better Balance cereal is chocked full of the right balance of protein, fiber, carbohydrates and fats. Kay’s Naturals cereal comes in a variety of flavors such as apple cinnamon, french vanilla and honey almond. This delicious cereal is the perfect breakfast for children or adults. Kay's Naturals cereal is low in calories, has zero cholesterol and is a good source of fiber. Better Balance cereal offers great taste and will leave you feeling energized.

They also offer a variety of delicious cookie bites such as cinnamon almond and honey almond. These protein rich, gluten-free treats are only 100 calories and will help maintain a nutritional balance. The cookie bites are made with all natural ingredients and contain zero cholesterol. This is the perfect healthy snack food for late night cravings.

Kay’s Naturals snacks are full of flavor, crispy and taste great. They come in a variety of choices such as cinnamon toast and jalapeno honey mustard pretzel sticks, white cheddar Kruncheeze, and chili nacho cheese, crispy parmesan and lemon herb protein chips. They are the perfect healthy snack food for those with special dietary needs. Not only do they taste great, but Kay's Naturals snacks are nutritious.

They are a trusted company that takes pride in their product. You won't find sugar, high fructose corn syrup and preservatives listed under their ingredients. All of their healthy snack foods contain a good balance of lean soy protein, carbohydrates, fiber and healthy fats. Kay's Naturals snacks and Kay's Naturals cereal are the tastiest product on the market and they have an amazing line of award winning products to prove it!