A vegetable diet

Those of you looking for the perfect diet, consider the vegetable diet route! Stay healthy while you diet and get all your recommended daily vitamins and minerals. Vegetable diets should be used sensibly. I am not a medical doctor and cannot advise you what will or will not work for you to help you lose weight. But I have assembled for you some helpful *tips* that you can consider:

Take Suite 101's Vegetarian Diet course by Joy Butler. This great mini-course gives you insight on what vitamins and minerals are in your vegetables. It gives calories, recipes, ideas to get your protein intake, and much more!

Try the Lillie Ross vegetable soup diet plan!

If you visit the Lillie Ross website, you can sign up for a free newsletter. You can also get her recipe for a great vegetable soup and a day-by-day diet plan. Many people say they have lost weight using this diet, although I haven't personally tried it. I did sign up for the free newsletter and I really enjoy the vegetable diet tips Lillie Ross provides, as well as the recipes.

Did you Know? Celery has negative calories. Being almost absent of calories, the process of eating consumes calories, netting you a negative calorie meal or snack!

Originating in the Mediterranean, Celery has been grown as a food crop for thousands of years. It has also had many other uses dating back to ancient times.

Celery has few carbohydrates. It has important vitamins and minerals. If you're health conscious, you can eat them all day long....

Did you Know? According to Texas A&M University (PlantAnswers.org): "One baked sweet potato (3 1/2 ounce serving) provides over 8,800 IU of vitamin A or about twice the recommended daily allowance, yet it contains only 141 calories making it valuable for the weight watcher. This nutritious vegetable provides 42 percent of the Recommended Daily Allowance (RDA) for vitamin C, 6 percent of the RDA for calcium, 10 percent of the RDA for iron, and 8 percent of the RDA for thiamine for healthy adults."

Putting protein into perspective

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

• A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
• An incomplete protein source is one that is low in one or more of the essential amino acids.
• Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.
• Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.

Dairy products and other sources for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.

Fats: avoid the bad fats and enjoy the good fats

Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.

• Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.
• Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
• Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
• Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible. The USDA recommends that the average individual:

• Keep total fat intake to 20-35% of calories
• Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
• Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
• Limit cholesterol to 300 mg per day, less if you have diabetes.
  

The Healthy Diet Plan That Helped Me Lose 25 pounds

Earlier this year I saw a photo of myself and was furious at how fat I looked! I knew I was carrying some extra weight, but this photo made it clear I needed to get on a healthy diet plan right away. My clothes looked too small (they were feeling rather tight) and my body was way too big - even my arms looked fat!

I decided right then and there to lose the extra weight once and for all. I spent the next couple days searching for a healthy diet plan that would get me back to a reasonable weight quickly.

First I looked into the super low calorie diets like the 1000 calorie diets and 1200 calories diet plans but neither plan looked very healthy. Not only that, but I didn't want to have to starve myself to lose weight. Also I've tried some of the other fad diets in the past and even though I'd lost a couple pounds here and there, the weight always came back a week or two later.

I looked at taking diet pills including the acai pills I saw on Oprah. I learned that while acai does have health benefits it isn't a replacement for a healthy diet plan and it wouldn't help me lose weight. Some of the other diet pills, like Hydroxycut, have been taken off the market by the FDA as they can cause liver damage. I decided that pills were definitely not the way to go.

I considered trying one of the tradition diet plans, like Weight Watchers or Jenny Craig. I had tried Jenny Craig in the past with some success. Unfortunately their prepackaged food is expensive at more than $400 a month, and as soon as I stopped buying their food I gained the weight right back. The other problem was that I was hungry the whole time - not fun!

Finally a friend of mine told me about an online diet plan called Fat Loss 4 Idiots. She said the plan was easy to follow and that she lost 18 pounds in a month! I checked out their site and they claimed if I followed their healthy diet plan I could lose up to 9 pounds every 11 days. That sounded great to me!

I purchased the plan and read through the material. Fat Loss 4 Idiots teaches you how to 'calorie shift' by eating certain kinds of food each meal. In theory that keeps your metabolism in fat burning mode more of the time and allows you to lose weight quickly.

So how well did Fat Loss 4 Idiots work for me? In less than 2 months I dropped a total of 24 pounds! I went from a size 12 to a size 8, and I finally fit into all of my skinny clothes again! I don't think I could have done it without such an easy to follow healthy diet plan. If I can lose weight on this program than anyone can. It really is that easy to follow! If you need to lose excess weight, I recommend checking out Fat Loss 4 Idiots by clicking here.

Healthy Hearts

Healthy Heart Diet

If you want to have a healthy heart, you have to learn how to eat a healthy heart diet. All of the food you eat effects the health of your heart. Learn which foods are heart smart and try to include them as a regular part of your diet.

Consult your doctor for an eating plan that best suits your dietary needs. If you are of average health, you can probably follow the Food Pyramid eating plan.

No matter which eating plan you follow, the following guidelines are recommended:

* Total fat intake should be less than 30 percent of total calories daily.
* Saturated fatty acid intake should be less than 10 percent of total calories daily.
* Polyunsaturated fatty acid intake should be no more that 10 percent of total calories daily.
* Monounsaturated fatty acids make up the rest of total fat intake, about 10 to 15 percent of total calories daily.
* Cholesterol intake should be no more than 300 milligrams per day.
* Sodium intake should be no more than 3000 milligrams per day.
* Beware of chemicals in your food like caffeine, MSG, and other food additives.

Don't forget that you can enjoy the taste of eating right. Healthy heart foods can be delicious! For more information, consult our Heart Smart Hints.

* Learn Healthy Eating Tips for Kids
* Learn Healthy Eating Tips for Adults
* Americans Take Cholesterol Advice to Heart
* How to Lower Your Cholesterol

Carbohydrates clarified

Carbohydrates

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

• Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.
• Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.

Make sure you're really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.