Ahh, one of my favourites topics – the Balanced Diet. It’s the key to good nutrition and the key to losing weight. No two ways about it. There’s no better way than through healthy meals to be overall healthy and trim.

Which only leaves the question “how?”. What is a Balanced Diet? How do I get one?

It’s a diet where you eat a wide range of healthy foods and drinks in proportion. Some foods you can eat to your heart’s, or stomach’s, content, others you must almost eliminate. Let’s get straight into it and look at these extremes now.

Eat more of these healthy foods
Vegetables. Fresh vegetables are probably the best thing you can eat. Especially green ones. They say seven serves a day is key. That’s a lot especially if you don’t eat much now. (We’ll look at strategies to eat better later in this article).

Fruit. Not my favorite things in the world. I still have to really remind myself to have an apple or mandarin or banana but I I always feel good about myself when I do. I find fruit is a great way to satisfy my sugar cravings. May not always completely satisfy them but certainly reduces my cravings and that’s a good thing.

Eat less of these. Much less.
We simply eat too much of everything. Maybe with the exception of healthy foods. We certainly eat too much of the bad stuff. We even eat too much of some good stuff. A good, healthy, trim diet also means eating less of everything – good or bad.

Obvious bad stuff. You guessed it, sugary, fatty, salty foods. This doesn’t mean you can’t enjoy the occasional donut or soft drink. It just means you’ve seriously got to reduce the amount you have.

Not so obvious stuff. Carbs – great things, no doubt. We all need them for energy. It’s just we get way too many of them in our diet. Less carbs is a great way to a lose weight. Fix your diet by increasing your fiber and protein levels.

Looking to lose weight
A Balanced Diet rich in healthy foods will get you there. And keep you there. It was a revelation to me that the best way to lose pounds is to eat. I thought it was not to eat. I’d much rather eat thanks.
I’ve found the best way to lose weight is not to feel full. If my hunger is satisfied I’m much less likely to snack. Snacking, as we all know, is the friend of fat.
I find low GI foods are good for the feel full factor and good nutrition. Check them out.

Also healthy foods rich in fiber or protein are also nutritious ways to feel full for longer.
I think the immediate thought for many people, me included, is that a Balanced Diet requires a major change in your life. Diet and exercise isn’t always easy to achieve in a busy life. Completely eat different foods and if it tastes good it must not be good for me. For some people that’s true. I should know because my diet has been out of balance for as long as I can remember.
Having said that,great nutrition is a long-term life project.

Going cold turkey on an ‘imbalanced’ diet is not the right approach for most of us. You can keep it going for a while but temptation will raise its ugly head. In fact, temptation usually has a beautiful head. Like the head on a cold glass of beer. Or the head of frothy cream on a chocolate shake. Enough already!

The way to a Balanced Diet is take it one day at a time. One meal at a time. Be gentle but firm on yourself. Keep reminding yourself that this is a life goal.
It’s not easy to get your diet right. But it’s certainly achievable if you take your time and do it gradually.

Won’t be long before you start to notice differences. Maybe you may misplace a few pounds…don’t go looking for them, OK?!? Your Balanced Diet may have introduced you to new, healthy foods that you now crave. Rather crave good stuff than sweets.

Enjoy!

The term ‘metabolic rate’ means the energy (calories/kilojoules) you use over a day to keep your body going – your lungs breathing, your heart beating. This is also referred to as the resting or basal metabolic rate.

Researchers have calculated the exact amount of calories healthy weight and overweight people burn while sitting or lying quietly. They did this by measuring the amount of oxygen breathed in and the amount of carbon dioxide breathed out.

Myth Busted: Overweight and lean people have similar metabolic rates.

Results show overweight people use more energy or calories to keep their bodies working. This is because they have larger bodies with bigger muscles and internal organs.

However, once they take into account the differences in body size, lean and obese people have similar metabolic rates.

Increase muscle, increase metabolic rate.

Your metabolic rate can be influenced by your particular body composition and age. Muscle requires more energy than fat. And as we get older, most of us gain fat and lose muscle. This explains why the metabolic rate tends to decrease with age.

Also, two people the same age and weight can have different metabolic rates if one is fitter (and has more muscle) than the other.

People eat more than they think.

Many overweight people believe they eat very little but still put on weight and use the ‘slow metabolism’ theory, but research shows people often eat more than they think. Many also believe they eat healthy foods more often than is the case.

The bottom line.

You’ll gain weight if you consume more calories than your body uses. It all comes back to the guiding philosophy of eat less, eat better, move more. There’s no escaping this fact

Speed up your metabolic rate.

There are many pills, supplements and foods that say they speed up the metabolism. Most are unproven.

Nicotine and caffeine do have a small effect but any increase in the metabolism may have the effect of increasing in the heart rate. These aren’t recommended strategies for losing weight.

No miracles, just inescapable common sense.

No single ingredient will burn fat away without reducing the amount of calories you eat.

Burning calories.

The best way is to increase your levels of physical exercise and eating filling foods. Here’s a guide to how many calories you’ll use doing different activities:

• Walking 60 minutes – 200 kcals
• Gardening 60 minutes – 300 kcals
• Football 90 minutes – 600 kcals
• dancing 45 minutes – 450 kcals

The fact is increasing muscle and decreasing fat will lead to small but vital increases in your basal metabolic rate.

Eating less – Go Low GI

We’ve established that to lose weight we simply have to lose some food. Easier said than done. One effective way is to start including more low GI foods in your diet.

Also, increase the amount of high protein foods, especially in your breakfast cereal. The fuller you feel at the start of the day can determine how much food you consume during the day.

Eat more at breakfast and less and less during other meal times.

About the author

Justin Smidmore is the owner of The Metabolic Food Company, makers of SuperStart breakfast blend. He likes to give people commonsense information regarding weight loss, weight management and healthy eating. He is quick to add he is not a dietician (he’s not even sure how to spell it) or nutritionist.

The purpose of this article is to state the reasons why a Low GI Diet should be considered for you and your family. I should point out that I’m not a GI zealot. Or a zealot of any nutritional point of view. I hope that this shows.

The main reason I support a Low GI Diet is that it is largely supported by most knowledgeable nutritional and diet experts. It also stands up to everyday practicality.

The Case For A Low GI Diet…in no particular order.

1. Low GI, healthy foods release their energy slower and steadier than moderate and high GI foods. Actually Low GI unhealthy foods do as well but we’ll get onto why Low GI doesn’t always mean a healthy option.
   • You’ll notice less slumps, especially the infamous mid-morning and mid afternoon ones.
2. Low GI diet can keep you feeling fuller for longer. The main benefits of this are:
   • less snacking
   • less cravings
3. Low GI Diet products and foods are everywhere. It just takes a little awareness and suddenly the supermarket or grocery aisle becomes full of options. Not all low GI foods are marked as such. A short selection is below. The idea is to demonstrate just how ‘everyday’ a low GI diet is.

Low GI Diet must-haves

• Low GI breakfast with nuts, seeds and grains
• Oats e.g. porridge or natural muesli
• Multi-grain bread
• Pasta
• Low-fat milk and yoghurt
• Most fruit
• Sweet corn
• Sweet potato
• Legumes

Not all Low GI diet foods are created equal.

And not all low GI foods are healthy foods. At first I thought low GI diet also meant low or no sugar. Wrong. In fact, there are some low GI products with loads of sugar. So be wary of these and check the nutritional panel and ingredient list.

Enjoy!

Burn energy too quickly?

Here’s some healthy foods and ideas to put together your own breakfast menu for sustained energy.

A short bit about longer lasting energy.

All foods release their energy into your bloodstream at different rates. One measure of this is called the Glycemic Index (GI). The higher the food indexes the faster it releases its energy. And the faster the energy is spent.

• High GI index above 70.
• Moderate GI foods index between 56 to 69.
• Low GI is anything indexing 55 and under.

So on this breakfast menu we’re going to concentrate on a low GI diet. A number of healthy breakfast ideas that will keep you going until lunch.

Low GI breakfast menus

1. The Box Seat – get in the best position for the day with a low GI breakfast cereal and full fat milk. Why full fat milk? Most of the benefits of milk are in the fats, which contain CLA (fat burning and omega 3′s).
2. Cafe breakfast – don’t you just drool over the breakfast menu at your favourite cafe? What they can do with eggs is amazing. The good news is that a ‘traditional’ breakfast high in protein and good fats is good news for your body. They fill you up and release their goodness over a longer period of time. Just make sure the food is cooked as healthily as possible…and with fatty sauces like Hollandaise.
3. A king’s breakfast – like the cafe breakfast above, just lots of it. The old adage “eat like a king at breakfast, a prince at lunch and a pauper at dinner’ makes a lot of nutritional and energy sense. Poached eggs, whole grain toast, avocado, tomato, low GI muesli with full fat milk, black tea. Just don’t forget to get off your throne by dinner time.

Enjoy!

It’s so easy being bad. It’s just so much fun. By ‘bad’ I mean eating junk, partying hard, drinking too much, not exercising, scoffing sugary foods. The list goes on. And on.

We all go through phases in our life where we fall out of good habits like eating healthy foods, exercising regularly and not snacking.

Then there’s the bad times. We just can’t get up the motivation to do all, or even some, of the things we know are good for us.

The best way to start making yourself feel a little better about being a little bad is to start. Start somewhere.

Start with a healthy breakfast

If you’ve been partying and drinking and partying and drinking the night away then you’ll inevitably wake in fright. Did you comfort eat your way through a chocolate bar? Did you take the elevator up 1 flight?

Being bad

The best way to emotionally and physically feel better is to eat a healthy breakfast. By healthy I mean low fat and definitely low sugar.

Go low GI

A low GI breakfast cereal full of whole grains, nuts and seeds is the good way to feel less bad. There’s plenty of vitamins and nutrients and the low glycemic index (GI) means you’ll feel fuller for longer, so less bad snacking.

Even a big breakfast of eggs (poached), toast (whole grain) and sausage (low fat please), is a good idea. Interestingly, this breakfast idea can also be part of a low GI diet that satisfies your cravings.

Another must-have for a healthy breakfast after a bad day or night is plenty, and I mean plenty, of water. Flush out the bad stuff and fill yourself with the good.

Enjoy!

So how do we prepare healthy meals that can also help manage our intake of calories? All healthy meals, in fact all healthy foods regardless of their health-value, are a mix of fat/protein/carbs. In this article we’ll look specifically at the role carbs play in a healthy, weight loss diet.

When it comes to carbohydrate consumption it’s important as it affects your body’s blood sugar and hormones plus it stimulates cravings. You could eat 2200 calories a day of a higher protein, higher fat meals along with reduced carbs and actually finish the day at 2200 calories all because your appetite is satisfied.

On the flip side,  eat the same amount of calories per day of a high carb diet (ie 2200), and you may end up eating 3000 calories or more because the higher carbohydrate diet stimulated your hunger cravings and you overeat.

I know for me if place a nice lean beef fillet in front of me with a mound of vegetables and salad, my appetite will be satisfied immediately and for hours afterwards.  However, I find it easy to eat a big plate of pasta and even easier to go back for more. And sometimes more again!

This is what happens to many people… once you start eating large quantities of carbs like pasta or cereals or rice, it’s hard to stop and then you’re craving more carbs within the next hour.

What I’ve found works best is to eat in a “reduced carbs” way… this doesn’t mean no-carbs… it means lots less processed grains, no refined sugars, and instead, preparing healthy meals where almost all of your carbs are from healthy foods like whole grains, vegetables, fruits and beans.

Here’s a quick breakfast recipes to get you going.

• Low GI cereal with low fat milk and fresh fruit. Not only good for you the low glycemic index (GI) means you’ll feel fuller for longer.

Low GI diet food can be yummy

• Eggs and sausage. Yes, eggs and sausage! Use a non-stick pan (no oil), free range egg and a low fat sausage. A quick to prepare and filling healthy breakfast.

Sushi anyone? Who would have thought it, sushi and chic in the same sentence? And it looks like it is here to stay.

It seems that everywhere I look, there’s a sushi bar, restaurant, sushi at wedding’s, and it seems to be here to stay. Many more Americans are getting on the sushi craze and college campuses as well. Cafeterias on many major universities are now serving this trendy treat.

Whether using your fingers or eating sushi with chopsticks, you will find that there are many different tastes and textures. The ancient Japanese looked for a way to preserve fish for an extended period and they developed the art of sushi. Today the small bite wonders of sushi are considered a delicacy.

I first experienced sushi in the 70′s when a friend introduced me to California rolls. Those weren’t as bad as I had been afraid they were going to be. On the contrary, I really enjoyed them and still do. But as far back as the early 50′s, just about the time World War II ended, American’s were already eating sushi.

Not only has sushi been on the rise in the U. S., in Japan the American style sushi is on the rise as well. From the late 80′s up to the beginning of the 21st century, sushi establishments have quadrupled or more. That should tell you that the taste of sushi to the palate Americans is continuing to rise.

Several processes are used to prepare the sushi, such as soaking the fish in rice wine, pickling the fish or for tofu, cooked shellfish. But not all sushi contains raw fish. Actually the word sushi means vinegared rice, which is the main ingredient in sushi.

Sushi is served with a greenish paste sauce called Wasabi, which is made with a Japanese horseradish. In addition to soy sauce for dipping sushi can also be served with a pickled ginger sauce which will cleanse the palate between bites. It is also said that it helps in the digestion of the sushi.

As many of us are growing more and more conscious of our health, sushi can be a great source of nutrients. One serving of sushi, which consists of about 6 pieces, will not contain more than 500 calories. Eating sushi provides us with omega 3, fatty acids necessary for a healthy diet, as well as the lean source of protein.

Whether you are already a sushi eater or about to take the plunge, it is always best to ask for a recommendation from the chef about what to order. Typically if you are a 1st time diner, it is best to start with the rolled sushi. If in a big group it is easy to order a variety of things, giving an opportunity for all to be shared.

Now, more than ever, low glycemic breakfast cereal options are available for you on every local supermarket corner. Exactly why are low GI cereals so ideal and how do they benefit your health in the first place?

A low GI or glycemic index count in your cereal is a mark of good health for you in the morning. Low GI cereals mean your body processes the carbohydrates slower than high GI foods. That, in turn, means a slower release of energy and a feeling of fullness for longer. All in all low GI cereals are better for you in the short and long term.

High fiber cereals tend to be low GI cereals and a lot of organic and natural cereals offer a low GI count. Kashi go-lean is a great example of a low GI cereal that has gained a lot of popularity recently. Kashi is known for making organic and healthy items that contain no unneeded additives. And there are plenty of other low GI cereals available. Just go to the natural or organic section of your local grocery or superstore and you will find a range of low GI cereal options.

However you do not have to totally give up your old favorite. Some ways to wean yourself off your old sugary, carby cereal is to mix it up with a low GI cereal, or have a bowl with a lot of fruit and nuts in it so you are getting just as full but not getting so much of that negative stuff. Try lots of slim milk and adding your low GI cereal first then add a handful of high GI cereal mixed in with some nice, natural blueberries and prepare yourself for a yummy treat.

Another options is to forgo both high and low GI cereals all together on some days and go with fruit and whole grain pancakes or a breakfast burrito for breakfast. Meatless breakfast items usually have a low GI and there are many varieties focused on those with diabetes that provide a delicious low GI breakfast without sacrificing taste. Variety and eating other foods like low GI cereals can bring back some spice into your breakfast – without all those empty sugar calories.

Obesity has become an epidemic in our society. The health impact is very serious with illnesses resulting from being overweight such as diabetes, heart problems, breathing troubles, circulation problems, and much more. This has led to a rise in weight loss programs and pills. Many of these diet aids have not been successful. Fortunately, there is one weight loss method that is having positive results. Today, weight loss surgeries are gaining more acknowledgment as an effective method of losing weight.

If you have been observing your weight increasing and decreasing on a regular basis, you may want to consider weight loss surgery. Weight loss surgery has helped many people lose weight, transform their appearance for the better, and improve their overall health and well being. Weight loss surgery such as lap-band surgery and gastric bypass surgery can be well worth considering. However, there are preconditions to becoming a candidate for weight loss surgery. One must consider the following

1. One must meet a certain weight qualification. Most surgeons require that women be at least 80 pounds overweight before they will consider doing surgery for them. Men should usually be 100 pounds or more overweight. The body mass index (BMI) should be 40 or more, or a BMI of 35 with other weight related issues such as diabetes, heart disease, or hypertension. If you fall into this weight category, you may be a potential candidate

2. If you have serious health problems, you may not qualify for the surgery. This can include chronic heart or breathing illnesses.

3. If your obesity is threatening your health or even your life, you may be considered for weight-loss surgery. Such health risks include the risk of heart disease, strokes, cancer, respiratory disease, and liver disease.

You should discuss all options with your doctor and make it clear why you are considering weight loss surgery as an alternative to dieting and exercise. After weight-loss surgery, you will have to follow a sensibly balanced diet and healthy lifestyle in order to keep the weight from returning.

Medical reasons to consider weight loss surgery include: reversal of Type 2 Diabetes, improved fertility, improved or eliminated Hypertension, and living longer. Studies demonstrate that the lifespan of a person can be reduced by up to 20 years with morbid obesity.

Gastric bypass surgery and lap-band surgery are the two most popular weight-loss surgeries. Gastric bypass surgery involves having your stomach stapled. Lap-band surgery involves inserting an adjustable or removable band. With lap-band surgery or gastric bypass surgery, your doctor will ask that you start an exercise program and to begin eating healthy foods. If you dont, then you will gain back the weight.

Not only will you be healthier when you lose the weight, you can enjoy activities you may have avoided for years such as going to the beach, swimming, walking, and much more. Again, weight loss surgery is not for everyone.

Unfortunately, the rate of obesity is steadily growing. One has to remember that weight loss surgery is a major life altering medical procedure. It is a serious decision that should be discussed with your doctor, family, and other important loved ones.

As we consider how our lives should be in the future, mental images pop into our heads. Perhaps we think of having a really good relationship, with more expensive holidays and a luxury home. It’s probable we’ll view our figure differently – with less body fat and a more toned physique.

Whiling away such thoughts is useful. Knowing what we want to have is essential to determining how our lives might be. Unless we have a vision of how things will look when we’ve reached the lofty heights of our personal success, we’ve little chance of ever getting there.

Positive visualisation alone won’t bring results though. We must accept that changes will be needed. “The definition of insanity,” according to Albert Einstein, “is to do the same thing and expect different results.” Said another way – we’ll always have what we’ve always had if we’re not prepared to change the things we do.

We need to not only massively change the way we do things, but also massively change the way we think. Only then will we make big steps forward in what we have. Not a big revelation then to realise that a smidgen of exertion will be needed to get the things we want to have. It’s a basic law of life that we have to give in order to receive. Though effort alone won’t inevitably bring results.

We accomplish success by embracing the thoughts and behaviour of a successful person – assuming the characteristics and values of a winner before we’ve actually become one. For instance, if our aim is to slim down and lose twenty five pounds in weight, then we must work-out and eat in the same way a lighter, healthier person would do.

Hanging out with friends comes after the work-out’s been completed. There will be time for enjoyment when the task is accomplished in the achiever’s mind-set. The right attitude to doing what it takes will reap the rewards that much quicker.

Victory won’t come looking for us. A robust attitude to our efforts will support us when we experience the knocks.

Spending time reading books or watching films of how others achieved their goals can help. We come across the same story time after time; their attitude and self-image is what created the results. By focusing on becoming who we need to be, we’ll enjoy the exertions we have to do more and receive the things we want to have so much faster.