Monday, September 11, 2017

7 Principles of Healthy Eating

Pita bread with bean sprouts, onion, and can of tunafish
Con Poulos
The key to eating right and maintaining weight is a plan that fits your life. Consider these points: 
1. Know yourself. Some people revel in the art of food preparation. For others, the microwave is a lifesaver. What matters is that you find a healthy way to cook and eat that works for you. If you love a large, sit-down dinner, for example, ignore conventional wisdom that says it's best to eat lots of small meals (just be sure not to snack all day if you plan to feast at night). Knowing yourself also means planning for pitfalls. If, say, you often nosh while you work, keep food as far from your desk as possible or bring in a healthy snack from home. If your downfall is salty junk food, don't eat directly from a multiserving package; take out a handful and put the rest away. Slight changes don't feel like sacrifice, says Brian Wansink, a professor of marketing and nutritional science at Cornell University, but they do make a difference: "Eating 200 fewer calories a day can mean 20 pounds of weight lost in a year." 
2. Give peas (and peaches) a chance. It's easy to say "Eat more vegetables," but what about people who don't like spinach and broccoli? With a little attention to food prep, even vegephobes should be able to find greens (and oranges and reds) that are appealing. "People, when they cook, focus on the recipe for meat," says Margo Wootan, the director of nutrition policy at the Center for Science in the Public Interest. "Then they serve plain steamed broccoli on the side. And that's boring. You need to put the same care into vegetables." Wootan suggests dipping Brussels sprouts in Dijon mustard or sautéing spinach, collards, or Swiss chard with garlic―or bacon.
 "Why can't we add some of the fat in our diet to our vegetables, or some sweetener to our fruit?" she says. "What's wrong with a little bit of sugar left clinging to a peach?"Think about using leftover or fresh vegetables in risottos, soups, casseroles, and stews and putting leftovers in breakfast frittatas or pureeing them with olive oil to make a spread or a dip for a sandwich or an appetizer, suggests Laura Pensiero, who cowrote The Strang Cancer Prevention Cookbook ($17, amazon.com) and owns the Gigi Trattoria, in Rhinebeck, New York. 

Another benefit of piling on the vegetables is that you can pump up the volume of a meal, even as you trim calories. People tend to eat the same weight of food, not the same number of calories, over the course of a day, says Barbara Rolls, a professor of nutritional sciences at Pennsylvania State University, in University Park. By adding water-rich vegetables and fruits and substituting leaner cuts of meat in a recipe, you can create lower-calorie, healthier meals--and trick yourself into thinking you're eating as much as you always have.
Finally, if chopping broccoli or picking through raspberries isn't your thing, buy frozen. You get the same nutrients without the hassle.

3. Eat less meat. The mainstays of a healthy diet should be grains, nuts, and seeds, as well as nonstarchy vegetables and fruits, rather than meat. Whole grains (oatmeal, brown rice, whole-wheat bread) provide fiber, which aids the digestive system and makes you feel fuller, and B vitamins, which can boost energy and aid metabolism. Nuts and seeds contain nutrients, such as vitamin E in almonds and sunflower seeds, that are otherwise hard to come by. Legumes―including beans, soybeans, peanuts, and lentils―provide fiber, too, along with protein, iron, folate, and other nutrients. Replacing meat with legumes as a protein source is a good strategy for reducing saturated-fat intake.It's easier than you think to work these foods into your day. Open up a can of kidney beans or chickpeas and add them to soup, chili, or pasta. Or try a bowl of fortified breakfast cereal, 1 1/2 ounces of shelled sunflower seeds on a salad, or two ounces of almonds. You'll be one of the less than 3 percent of Americans who get the recommended daily dose of vitamin E.


4. Separate your fats. When it comes to fats, there's perhaps no other area of nutrition in which researchers have learned so much and confused so many consumers in the process. What you need to know is this: Fat has more calories per gram than carbohydrates or protein, so if you're trying to maintain or lose weight, limit the amount of fat you eat. That said, not all fats affect the body equally. Polyunsaturated and monounsaturated fats are the "good" fats; they're found in nut and vegetable oils and oily fish, such as salmon, trout, and herring. They don't raise blood cholesterol levels and may even reduce the risk of cardiovascular problems. According to the American Heart Association, eating seafood with omega-3 fatty acids, such as salmon and sardines, twice a week may reduce the risk of certain forms of heart disease.

Saturated and trans fats, also known as the "bad" fats, are found in dairy and beef products and palm and coconut oils. The more of them you eat, the higher your risk of cardiovascular disease. Trans fats are also found in French fries and many commercially baked products, such as cookies and crackers, but are becoming less common. After the U.S. Food and Drug Administration mandated that companies list trans fats on food labels, some restaurants, like Wendy's and Red Lobster, reduced their use, and many manufacturers have reformulated products to get rid of trans fats altogether. (Be aware, however, that many of those products now contain saturated fats instead.)

5. Watch those portions. Even as you try to eat foods that are loaded with nutrients, pay attention to the overall amount you consume. Brian Wansink, a professor of marketing and nutritional science at Cornell University, explains that people have three measures of satiety: starving, could eat more, and full. "Most of the time, we're in the middle," he says. "We're neither hungry nor full, but if something is put in front of us, we'll eat it." He suggests announcing out loud, "I'm not really hungry, but I'm going to eat this anyway." This could be enough to deter you, or to inspire you to eat less.
Restaurants bring challenges, because portions are huge and tend to be high in fat and sodium. "Eating out has become a big part of our diet, about a third of our calories," says Wootan. "When eating out, we should apply the same strategies we do at home―not on your birthday, but on a Tuesday night when there's no time to cook." One strategy: Share an entrée. You'll eat a healthier portion size and also save money.

6. Eat, don't drink, your calories. Beverages don't fill you up in the same way that foods do: Studies have shown that people eat the same amount whether or not they wash down their food with a 150-calorie drink. And most beverages don't contribute many nutrients.
In fact, all you really need is water, says Barry Popkin, head of the division of nutrition epidemiology at the School of Public Health at the University of North Carolina, in Chapel Hill. "In a historical context," says Popkin, aside from breast milk, "we drank only water in the first 190,000 years of our existence.

7. Limit packaged foods and read labels. Many nutritionists recommend shopping the perimeter of a supermarket, where fresh foods, such as fruits and vegetables, are usually sold, and avoiding highly processed foods, which tend to be found in boxes in the center aisles. But you may find it hard to resist the core of the store, with its convenient treats and processed foods. Just be aware that three-quarters of the sodium and most of the trans fats and added sugar Americans ingest come from packaged foods.
The trick is to turn a blind eye to all the enticing claims on the fronts of packages―low-fat, low-net-carbs, zero trans fats!―as some are empty, some are unregulated, and some are misleading. Instead, cast a critical eye over the nutrition-facts box. Look first at calories, saturated fat, trans fat, and sodium. Saturated fat and sodium are presented in grams and milligrams, respectively, and as a percentage of the recommended limit of what we should eat in a day; calories and trans fats are listed simply as amounts. If the numbers seem high, check out a few competing products to see if you can do better. Note that you may need to multiply if there's more than one serving in a package and you realistically expect to eat two or three servings. Also read the figures for fiber, magnesium, potassium, calcium, and vitamins A, C, and E. These are the nutrients you need to be eating more of every day.
(Sources : https://www.realsimple.com/health/nutrition-diet/healthy-eating/7-principles-healthy-eating)

Saturday, July 15, 2017

7 of the Healthiest Foods You Should Be Eating

7 of the Healthiest Foods You Should Be Eating 
By: Matthew Thompson

If you want to get the most nutritional bang for your buck, the best deals are “superfoods.” These nutritional superstars are far more plentiful in nutrients than they are in calories and that research has shown deliver health benefits. You’re probably already eating a lot of everyday superfoods—like bananas, eggs and broccoli—and maybe even some exotic ones (acai, anyone?). 

But what about the power-packed foods filled with good-for-you vitamins, minerals and disease-fighting phytochemicals you aren’t eating? Here are 7 of the healthiest foods that you should be eating but probably aren’t (or at least aren’t getting enough of).


1. Kale
On top of delivering a raft of cancer-fighting antioxidants, kale is one of the vegetable world’s top sources of vitamin A, which promotes eye and skin health and may help strengthen the immune system. It’s a good source of heart-healthy fiber and a 1-cup serving has almost as much vitamin C as an orange. What’s not to love?
8 Kale Recipes You Must Try

2. Sardines

Sardines are one of the best sources of heart-healthy, mood-boosting omega-3 fats, and they’re packed with vitamin D. And because sardines are small and low on the food chain, they don’t harbor lots of toxins as bigger fish can.
Must-Try: Easy, Delicious Sardine Recipes


3. Pomegranate
This vibrant fruit is chock–full of antioxidants, natural chemicals found in plants that mop up harmful free radicals, which damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer’s and cancer. Don’t have time to prepare the fruit? You can get many of the same benefits from drinking a glass of pomegranate juice! Don’t pass up an opportunity to enjoy the fruit itself, however—the tart, jelly-like taste is unique and wonderful. A 1-cup serving of juice has 150 calories and 1/2 cup of pomegranate seeds has only 72 calories and 4 grams of fiber!
4. Oatmeal

Oatmeal has 4 grams of fiber per cup and research suggests that increasing your intake of soluble fiber (a type found in oatmeal) by 5 to 10 grams each day could result in a 5 percent drop in “bad” LDL cholesterol. Also, according to a study in the Journal of Nutrition, eating a breakfast made with “slow-release” carbohydrates, such as oatmeal, three hours before you exercise may help you burn more fat. Here’s why: in the study, eating “slow-release” carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high, and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat.
Must-Try: Healthy Recipes for Oats
5. Quinoa



Quinoa is a delicately flavored whole grain packed with fiber and protein and, to top it off, it only takes 15 to 20 minutes to cook. That combination of fiber and protein has an extra value too: research shows that the two together can help you feel full for longer.
Must-Try: Easy, Healthy Quinoa Recipes  



6. Kefir
Think yogurt in a glass. This drinkable fermented dairy beverage is packed with beneficial probiotics that may help give your immune system a little extra edge, plus 29 percent of your daily value of
calcium per 8-ounce serving. Look for it in your supermarket’s dairy section; choose plain for less sugar and fewer calories or fresh fruit flavors, such as peach and raspberry, for extra taste. Try kefir in this Banana-Spice Smoothie recipe.
7. Lentils
Lentils are a versatile, budget-friendly and healthy addition to many dinner recipes. A half-cup of cooked lentils contains over 9 grams of protein and a jaw-dropping 8 grams of dietary fiber. Lentils are also a good source of iron and an excellent source of folate.
Must-Try: Simple Lentil Soup and More Recipes for Lentils
Sources: http://www.eatingwell.com/article/50623/7-of-the-healthiest-foods-you-should-be-eating-but-arent/

Monday, May 29, 2017

The Benefits of Healthy Habits

The Benefits of Healthy Habits
You know that healthy habits, such as eating well, exercising, and avoiding harmful substances, make sense, but did you ever stop to think about why you practice them? A healthy habit is any behavior that benefits your physical, mental, and emotional health. These habits improve your overall well-being and make you feel good.

Healthy habits are hard to develop and often require changing your mindset. But if you’re willing to make sacrifices to better your health, the impact can be far-reaching, regardless of your age, sex, or physical ability. Here are five benefits of a healthy lifestyle.
Controls weight
Eating right and exercising regularly can help you avoid excess weight gain and maintain a healthy weight. According to the Mayo Clinic, being physically active is essential to reaching your weight-loss goals. Even if you’re not trying to lose weight, regular exercise can improve cardiovascular health, boost your immune system, and increase your energy level.
Plan for at least 150 minutes of moderate physical activity every week. If you can’t devote this amount of time to exercise, look for simple ways to increase activity throughout the day. For example, try walking instead of driving, take the stairs instead of the elevator, or pace while you’re talking on the phone.
Eating a balanced, calorie-managed diet can also help control weight. When you start the day with a healthy breakfast, you avoid becoming overly hungry later, which could send you running to get fast food before lunch.
Additionally, skipping breakfast can raise your blood sugar, which increases fat storage. Incorporate at least five servings of fruits and vegetables into your diet per day. These foods, which are low in calories and high in nutrients, help with weight control. Limit consumption of sugary beverages, such as sodas and fruit juices, and choose lean meats like fish and turkey.
Improves mood
Doing right by your body pays off for your mind as well. The Mayo Clinic notes that physical activity stimulates the production of endorphins. Endorphins are brain chemicals that leave you feeling happier and more relaxed. Eating a healthy diet as well as exercising can lead to a better physique. You’ll feel better about your appearance, which can boost your confidence and self-esteem. Short-term benefits of exercise include decreased stress and improved cognitive function.
It’s not just diet and exercise that lead to improved mood. Another healthy habit that leads to better mental health is making social connections. Whether it’s volunteering, joining a club, or attending a movie, communal activities help improve mood and mental functioning by keeping the mind active and serotonin levels balanced. Don’t isolate yourself. Spend time with family or friends on a regular basis, if not every day. If there’s physical distance between you and loved ones, use technology to stay connected. Pick up the phone or start a video chat.
Combats diseases
Healthy habits help prevent certain health conditions, such as heart disease, stroke, and high blood pressure. If you take care of yourself, you can keep your cholesterol and blood pressure within a safe range. This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases.
Regular physical activity and proper diet can also prevent or help you manage a wide range of health problems, including:
Make sure you schedule a physical exam every year. Your doctor will check your weight, heartbeat, and blood pressure, as well as take a urine and blood sample. This appointment can reveal a lot about your health. It’s important to follow up with your doctor and listen to any recommendations to improve your health.
Boosts energy
We’ve all experienced a lethargic feeling after eating too much unhealthy food. When you eat a balanced diet your body receives the fuel it needs to manage your energy level. A healthy diet includes:
  • whole grains
  • lean meats
  • low-fat dairy products
  • fruit
  • vegetables
Regular physical exercise also improves muscle strength and boosts endurance, giving you more energy, says the Mayo Clinic. Exercise helps deliver oxygen and nutrients to your tissues and gets your cardiovascular system working more efficiently so that you have more energy to go about your daily activities. It also helps boost energy by promoting better sleep. This helps you fall asleep faster and get deeper sleep.
Insufficient sleep can trigger a variety of problems. Aside from feeling tired and sluggish, you may also feel irritable and moody if you don’t get enough sleep. What’s more, poor sleep quality may be responsible for high blood pressure, diabetes, and heart disease, and it can also lower your life expectancy. To improve sleep quality, stick to a schedule where you wake up and go to bed at the same time every night. Reduce your caffeine intake, limit napping, and create a comfortable sleep environment. Turn off lights and the television, and maintain a cool room temperature.
Improves longevity
When you practice healthy habits, you boost your chances of a longer life. The American Council on Exercise reported on an eight-year study of 13,000 people. The study showed that those who walked just 30 minutes each day significantly reduced their chances of dying prematurely, compared with those who exercised infrequently. Looking forward to more time with loved ones is reason enough to keep walking. Start with short five-minute walks and gradually increase the time until you’re up to 30 minutes.
The takeaway

Bad habits are hard to break, but once you adopt a healthier lifestyle, you won’t regret this decision. Healthy habits reduce the risk of certain diseases, improve your physical appearance and mental health, and give your energy level a much needed boost. You won’t change your mindset and behavior overnight, so be patient and take it one day at a time.
Source : http://www.healthline.com/health/5-benefits-healthy-habits#overview1

Monday, September 5, 2016

Losing Weight With Healthy Choices

By Sonnie McLemore 

Time and again we come across two words low-carb diet and the real food type respectively. Those who are obese or think that their weight does not lie in the normal range are quite eager to lose weight quickly. However, many of them are apparently not informed, or there is a lack of knowledge about to how to lose weight effectively.
You will find many weight loss plans, weight loss tools and formulas to eat and workout efficiently. However, having accurate knowledge about how to use them need to be first understood, then the application can be made correctly.

Meaning of Low-Carb and Real Food terms

1. The low-carb diet refers to such a diet that comprises of fewer starches and sugars and is composed of those foods that are rich in healthy fats and protein.
2. The Real Food refers to those foods that were readily available across many centuries since life began on the earth. These provisions have not been altered or processed at all. So, a real food and low-carb diet, a way of eating or such a lifestyle based on robust and accurate scientific evidence.

How to lose weight to maintain good health

If we talk about healthy choices, then you need to avoid the following foods in your diet.

- Sugar: Sugar is a highly addictive substance that leads to excessive fat and has become the leading cause of many diseases across the world. It can cause diabetes, obesity, and cardiovascular disease.

- Grains: The Gluten grains like rye, barley, apparently and wheat are worst and should stay away from at all cost. In fact, you need to avoid consuming much of the pasta and bread if you are willing to lose weight respectively.

- Trans Fats: These are chemically modified fats that are in some processed foods and are not healthy since they change the structure and the role of fats in the body.

- Vegetable and Seed Oils: The corn oil, soybean oil, and some other oils are not good. As they are processed fats having a high amount of the Omega-6 fatty acids that are extremely harmful in excess.

- Artificial Sweeteners: Many observational studies have shown that there is a massive correlation between obesity and the related diseases. If you want to use a sweetener, only opt for Stevia respectively.

- Highly Processed Foods: The processed foods consist of many unnatural and unhealthy chemicals, so they have fewer nutrients that do not provide any nutritional value to the body or the health at all.

- Low-Fat and Diet Products: There are many types of these foods you should completely avoid because they are not healthy as well. They are rich in artificial sweeteners and sugar that may lead to diabetes for sure.
Therefore, losing weight depends on consuming healthy foods that comprise of proteins, healthy fats, and moderate carbohydrates. Unless and until you change your lifestyle and diet, you cannot expect to lose weight the way it should be done or achieve the results you want. Above all, exercise and lifting of some weights in the gym are equally important.

If you or others have become relentless enough to keep yourself fit and healthy, then begin doing it soon. Otherwise, with time weight can increase to such a level that it will be entirely impossible to reduce weight at all.Dieting tips are very helpful in ensuring that you are well guided into proper healthy eating to boost your health. You will be surprised at how easy it is for you to diet when you know your foods better.


Article Source: http://EzineArticles.com/expert/Sonnie_McLemore/1730304

Saturday, August 20, 2016

NatureWise CLA 1250, Highest Potency Non-GMO


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Size: 180 count
Conjugated linoleic acid (CLA) has been steadily rising in popularity among nutritionists and fitness experts due to its potential to reduce body fat, increase lean muscle mass, and enhance exercise performance. When coupled with exercise, studies suggest that CLA may simultaneously exert several different mechanisms of action in the body:

Provides the body with a ready source of fuel that can be easily converted into energy
Helps stimulate the breakdown of stored body fat, also known as lipolysis
Inhibits activity of the enzyme lipoprotein lipase (LPL), helping to block fat cells from growing
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A high-potency source of conjugated linoleic acid

NatureWise CLA 1250
Conjugated linoleic acid (CLA) is a polyunsaturated fatty acid that could be essential to our diets. Some studies suggest that CLA also plays a role in reducing body fat, and may have the potential to increase lean body mass, also known as muscle. In the past, beef and dairy provided a natural dietary source of CLA, however, changing agriculture and processing standards have made it difficult to obtain CLA from food alone. Consequently, CLA supplementation provides a simple and sensible alternative to consumption of foods high in saturated fat.*


Saturday, August 6, 2016

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10 Simple Guidelines for Eating Healthier than Ever


Written by Matt Frazier
Cooking setting with fresh organic vegetables. Healthy eating coThe more I learn about habits, the more I believe that simplicity is the best policy — especially when it comes to food. I’m not a fan of restrictions or numbers when it’s time to eat. People often email me to ask why I don’t include nutrition facts with the recipes on No Meat Athlete, and I always answer that I simply don’t believe they’re good, except perhaps in cases where extreme weight loss is required. Food, and the time we spend eating it, should be enjoyed — it’s one of the great pleasures of life, and to constrain it with complicated rules and numbers is completely unnatural. 
Simple is good
Simplicity is the reason Michael Pollan’s three-sentence manifesto from In Defense of Food resonated so well (“Eat food. Mostly plants. Not too much.”). And the stickiness of that phrase is probably what led Pollan to write Food Rules, another goodie full of short, memorable rules-of-thumb like “Eat only what your great-grandmother would recognize as food.” And so here I list the simple food rules I live by. They’re not meant to be as catchy or easy to remember as Pollan’s, but they’re an honest distillation of what I believe is the healthiest way to eat. Not just this month, or until you lose those last 15 pounds, but for life.

1. Avoid processed foods and choose whole, unrefined foods instead. This one should come as a no surprise. It’s listed first because if you were to throw out every other message you’ve heard about healthy food and retain only the three words “eat whole foods,” you would dramatically improve the way you eat if you’re currently doing something different.
But this single guideline flies in the face of the way people eat in the Western world today, so you’ll have to reject the shiny pseudo-food that food manufacturers want you to buy. Some specific examples of what this rule implies:
Brown rice instead of white.
Fruits instead of fruit juice.
Whole wheat flour instead of white (more on wheat in a bit though)
2. Get most of your food from plants. I’m not asking you to become vegetarian or vegan if you’re not already and it doesn’t appeal to you — I like to provide tools and hopefully some inspiration to do so, but it’s never been my M.O. to try to coerce people who aren’t ready.

Unlike many other vegetarians and vegans, I tend not to believe that animal foods are inherently bad for you (dairy products are an exception — I don’t think drinking milk from another species makes any sense). We’ve seen that people can thrive on a variety of omnivorous and plant-based diets, and I think we’re built to handle either one pretty well.
The problem with meat, to me, is the sheer amount most people consume. While our ancestors might have gone several days between successful hunts and the meat that resulted, modern people treat every meal like a post-hunt feast. The caloric density of that much meat leaves little room for other foods, and puts a digestive load on our bodies that leaves us feeling sluggish and full for hours after big meals. People in many other countries than the United States use meat as a flavoring agent — or as a side dish, perhaps, but rarely as the focus of the meal. I believe that if you’re going to continue to eat meat, this is the healthy way to do it

3. Cook your own food. To follow the first guideline of eating whole foods nearly dictates that you prepare your own food. Nonetheless, I’ve included it because it runs counter to the way so many people now obtain their meals.
Several posts on this site are dedicated to helping you make your way into the kitchen and start cooking. But it doesn’t stop with preparing meals: just about any food worth eating can be prepared at home, bringing you one step closer to the food you eat and giving you complete knowledge of every single ingredient that goes into it.

Here are a few things you might be tempted to buy that you can make at home with equipment no more sophisticated than a food processor or high-speed blender.
Hummus ; Baba ganoush; Pesto ; Sauces: tomato, barbecue, ketchup ; Nut butters; Flour from grains or beans ; Sprouts; Smoothies ; Bread ; and Sports drinks
4. Make raw fruits and vegetables a big part of your diet. There’s a lot of debate over the virtues of raw versus cooked food. Some say that raw food is more easily digested, since digestive enzymes that exist in the raw state are denatured by excessive heat. On the other hand, many foods are inedible unless cooked, and cooking is something that has gone on for much our existence (long enough to have influenced our evolution).
I take the middle ground on this one, choosing to eat foods in both states. But since we’re so used to eating cooked foods, it’s only raw foods that we need to make a conscious effort to make sure we eat each day.

One of the best habits you can develop is that of having a mostly-raw smoothie each morning and a big salad each afternoon. Combine this with a few pieces of fresh fruit for snacks throughout the day, and you’re getting a significant amount of wholesome, raw food without even thinking about it. Which brings me to guideline number 5.
5. Drink a smoothie and eat a salad every single day. Even if you ate whatever you wanted the rest of the day, I’d be willing to bet you wouldn’t get fat as long as you made sure to drink a smoothie and eat a big salad every single day. Sure, if you were to eat at McDonald’s for lunch and Outback for dinner the rest of the time, you could probably succeed at packing on a few pounds. But here’s the thing.
The smoothie and salad act as “anchors” that keep you on track, to remind you just how great it feels to put real, fresh fruits and vegetables in your body. After you start the day with a smoothie, McDonald’s for lunch doesn’t seem so good anymore. And when it’s time to start thinking about dinner, the salad is there to help you make a good choice. In this way, those two healthy meals turn into three or four … which doesn’t leave much room for junk.
6. Don’t eat too much wheat. (Or any one food, really!)  I realize that you might have no desire to stop eating bread and wheat pasta. And that’s fine; I don’t either. But so many food products in our culture are now based on wheat that it’s very easy for it to show up in every single meal you eat if you don’t pay attention! Relying so heavily on a single food just doesn’t make much sense, even before you consider the reasons many top athletes now cite for avoiding wheat.
People have varying levels of sensitivity to wheat. For some people, gluten is tremendously difficult and inefficient to digest. For others, the sensitivity isn’t so severe that it’s recognized as a problem, but wheat nevertheless may adversely affect their energy levels. Problems associated with gluten occur even with 100% whole wheat products, not just refined wheat flour (which most athletes avoid anyway, except at certain key times around workouts).
The good news is that there are now plenty of good alternatives to wheat products, especially when it comes to pasta, the runners’ staple. My favorite is spelt pasta, but there are lots of other varieties, made from rice, quinoa, and even chickpea flour. My suggestion: Don’t cut out wheat completely, but limit it to one meal a day instead of three or four, or ideally to just a few meals a week, just like any other food.
7. Eat a wide variety of foods. If the idea of eating a mostly-vegetarian diet doesn’t appeal to you, it’s likely that you view it as a “taking away” process. Maybe your meals are centered around meat, and without it, the plate would seem pretty empty.

But the reality is quite different than that. If you’re mindful of what you eat and don’t simply rely on vegetarian junk food, you’ll actually end up adding many foods to your diet as you’re forced to go outside of your normal routine and explore new options at home and in restaurants. This is a great thing for your health. It means you’ll get a broad mix of vitamins and minerals, rather than potentially getting way more than you need of certain ones and none of many others, as you might if you were to eat the same few foods over and over.
8. With the exception of a daily smoothie, don’t drink your calories. If you’ve paid any attention to healthy eating over the past few years, this guideline probably isn’t new. It’s essentially a restatement of the “eat whole foods” guideline, since most drinks with substantial amounts of calories are processed.
Since drinks — even fruit juices — take up relatively little room in your stomach, it’s very easy to take in way too many calories before you feel full. This reasoning applies to smoothies as well, since you can drink much more fruit when it’s blended into a smoothie than you could eat whole. But as long as they’re made with whole ingredients, I give them a pass since they’re such a great way to start the day with a bunch of fresh fruits and vegetables.
But please, do whatever it takes to stop drinking soda, even the diet kind. It’s caffeinated sugar water — or fake-sugar water, perhaps worse — and it has no place in a healthy diet.
9. Eat when you’re hungry, but make sure you really are hungry. Eating is one of the true joys in our lives, and to me, imposing a limit significantly takes away from that. Fortunately, if you’re eating the right foods, limiting your intake is unnecessary unless you’ve got a serious weight problem. As we’ve mentioned several times now, when you eat foods that contain all of their original nutrients and are in a form close to their natural one, your body will naturally feel full. The stretch and density receptors in your stomach tell your brain that you’ve had enough for now, and additional intake will become uncomfortable.
That is, if you give your body a chance to realize you’re full. Rushing through your meals sidesteps the system, allowing you to take in excess food before your stomach has had a chance to sense fullness. So take your time, chew your food, and pay attention to how you feel.
The Japanese have a phrase hara hachi bu, which refers to the practice of eating only until you are 80 percent full. It works well because there’s a lag time between when you eat a food and when you feel its volume in your stomach. Start paying attention to how full you feel, and use that as an indicator of when you should stop eating — instead of waiting until your plate is clean or the sitcom is over.

10. Break these rules from time to time. To me, this guideline is crucial. Especially if you’re new to eating healthily, the idea of “I can never eat ___ again” is poison to your long-term goals. I’m not saying you should break all of them. Some — like eating only plant foods — may carry with them an ethical obligation for you, in which case you probably won’t wish to break them ever.
But for the most part, I think being flexible in your approach to food is healthier, and better for your entire being, than being overly restrictive at every meal of your life.
So break these rules when the time is right. For some, like Tim Ferriss, that means having a “cheat day” once a week where you can eat literally any food you want, and being uber-strict the rest of the time. If such extremity doesn’t work for you, find an alternative plan for allowing yourself to zig instead of zag.
Best of all, strive to reach the point where you don’t need a plan — indulge when the rare situation arises, knowing that your healthy way of eating is so ingrained that you’re not at risk for “falling off the wagon” because of a single transgression.

Don’t forget … start!
What it comes down to, at the most basic level, is cooking your own food with real, whole ingredients. It takes more planning, more time, and probably more money than the alternative. But with practice it’ll become easier, and soon a habit will form and this way of eating will be second nature.
And in all likelihood, that means more time and money down the road, in the form of a longer, healthier life and fewer medical bills.
There’s no better time than now to start. Once you do, I promise you’ll wonder why you didn’t start sooner.

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Resource : http://www.nomeatathlete.com/simple-healthy-eating-guidelines/