1MYLIVE HOTSPOT

* Look at the size of your dinner plate. Choose a smaller one and don’t pile up the food on it.
* Eat small portions of a variety of foods, to eliminate cravings or feeling deprived. That way, you allow yourself more variety in what you eat
* Eat lots of fresh fruit. It has a high-water to calorie ratio, plus fiber to help you feel full.
* If you’re craving a sweet chewy snack, opt for a healthier alternative like prunes, apricots, or other dried fruits.
* Don’t punish yourself for naughty foods. Instead, make a deal with yourself, like “I can eat whatever I want so long as I have a non-creamy soup and salad with low fat non-creamy dressing first.” Those two items will fill you up and stop you from over-indulging. (cream adds tons of calories from fat, so it’s best to avoid it!)
* Remember your ratio!
2000 calories 1 pound gained
3000 calories, 1 pound lost
Do the math to help you stay on track

* Avoid commercial fast-food like the plague. Go for quick and easy recipes at home, and make enough for leftovers for lunch or dinner you can zap in the microwave quickly.

* Always bring a healthy snack with you to avoid temptation in public.

* Always eat salad and some lean protein before you go out for a party or social occasion like a dinner out in a restaurant. It will stop you binging, and the energy spikes that come with starving and then indulging.

* Practice eating mindfully. Do not do anything else while eating, like checking email or talking on the phone. Chew your food slowly and savor the taste and flavor of every bit to get the most satisfaction and not be tempted to cram down a whole lot more.

* Cranberry juice is a great pick-me-up by itself, or as a spritzer. It is fantastic for relieving cystitis and keeps your bladder in good working order. Just watch the high fructose corn syrup used to sweeten some brands, and juices which are not pure juice. You can get a small bottle of concentrate in health food stores.

* Keep your toothbrush and mouthwash handy after every meal. Not only will it help keep your mouth fresh, in your medicine cabinet. Not only does mouthwash freshen your breath, food never tastes quite so lipsmackingly good before or after you’ve brushed your teeth!

Above all, enjoy, and be optimistic.
Little changes can add up to big results!
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The Spice of Life 2
You can also use fresh herbs in your home-cooked dishes. Add parsley to meat dishes for a fresh new twist and use oregano and basil to spice up spaghetti sauce, roasted vegetables, bean and pasta soup, and more.

Herbs contain valuable antioxidants to build the body’s immunity, and they add delightful flavor that enhances your meal and cuts down on food cravings. The more seasoned variety you have, the less likely you will be to munch out of control.

Cravings are typically not about being hungry, but seeking a special flavor. Some would even argue that the craving is your body telling you that an essential nutrient is missing in your diet. I think I used to crave onions a lot because of the vitamin C.

For ice cream addicts, add nuts to your dish for an extra boost of heart-healthy nutrients. Or, you can make your own fruit based topping with fruit in the microwave, plus some cinnamon, nutmeg, mint, lemon and so on. You can even make your own sorbets and add spices to them to make them more flavorful. Dress up your plain vanilla, without a whole bunch of sugary additives. You can do the same with cakes and pies. A bit of spice added makes for a more satisfying dessert.

And best of all, the more you cook for yourself, the more you will have control over the calories you take in. Plus, you’ll be able to make food exactly the way you want it. In addition, you will likely save money as well. Whenever I go to a restaurant, for example, I always order something I have never had before, and then I try to duplicate it at home.

Of course, years of cooking with herbs and seasonings has made this easy for me, but if you pay attention read labels, menus and so on, plus do the old sniff test in the spice aisle, and snap off a twig or two to taste in the fresh herb aisle, you’ll be able to start experimenting, identifying, and eating well in no time.

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Herbs and spices are not only tasty, they can be nutritious too. We also recommend them because people tend to think of ‘dieting’ as suffering and deprivation. Herbs and spices keep food tasty, and fresh, as well as wholesome.

Herbs and spices are a great way to add flavor without a whole bunch of artificial ingredients, and are particularly healthful if you are trying to cut down on salt for the sake of your heart health or high blood pressure.

One of the easiest ways to get better nutrition is by adding breakfast to your day. Too many people fail to eat in the mornings despite the fact that a healthy breakfast provides fuel for the rest of the day. Thanks to the joys of a microwave egg poacher, you can have a fabulous poached egg in about 30-35 seconds, depending on how runny you want it. You don’t even have to add oil, so it weighs in at a tiny 90 calories, for about 15 grams of protein, about 1/3rd of what you need in a day.

You can also mix in some herbs for a quick scramble, like dill, parsley, chives, red pepper flakes, and best of all, you can pop it onto and English muffin or piece of bread to have on the go. It is far fewer calories to make it yourself than to by it in a fast food joint, and cheaper too.

You can also stir in a bit of low fat goat cheese or cream cheese for a real taste treat or lovely runny mini omelet. Add some salsa on top, and even put it in a low fat, low carb tortilla for a light homemade breakfast burrito with a bit of fresh coriander, parsley, and some cumin for spice.

With a glass of milk and a piece of fruit you have already covered protein, fruit and dairy in your day, with some greens as well, for a great nutritious start to your day.

Continues in part 2

Proper Nutrition on the Go

Everyone worries about getting proper nutrition, but in this hectic-paced world we live in, where fast food abounds, actually eating right can be a very challenging task.

The lifestyle of an average American is crammed with chores, which makes us cram goodness knows what in our mouths. Between juggling work, family, and outside commitments, people have come to believe that they have no time to cook.

Creating a nutritious meal for the family when you are all on the run is challenging enough. Trying to balance your daily nutrition requirements can be even harder. Add to that special diets, like vegetarian, vegan, or lactose intolerant, for example, and you can have a nightmare on your hands.

Fortunately, MyPyramid is here to help, at http://www.mypyramid.gov

The FDA has put up resources to help you calculate your daily requirements, and the best sources for each, so you can make every meal, and even every mouthful, count.

One size does not fit all when it comes to food and nutrition, which is why the have designed these interactive tools. MyPyramid Plan offers you a personal eating plan with the foods and amounts that are right for you. You can get started with the MyPyramid Plan quickly and easily at the site.

MyPyramid Tracker offers a detailed assessment of your food intake and physical activity level. You can also use the advice “Inside the Pyramid” section to help you

* Make smart choices from every food group.
* Find your balance between food and physical activity/exercise
* Get the most nutrition out of your calories.
* Stay within your daily calorie needs to maintain weight or even lose weight.

There are a few limitations to the site that you need to be aware of. MyPyramid food patterns are designed for the general public ages 2 and over. They are not therapeutic diets for specific health conditions. Those with a chronic health condition should always consult with a health care provider to find a dietary plan that is right for them, particularly for conditions like diabetes.

But it is a quick easy way to start thinking a bit more about sound nutrition and educating yourself about what you can eat each day for maximum nutrition.

A lot of people turn to vitamins and supplements, but ideally you should be able to get balanced nutrition from the food you eat.

The useful sample menus should get you started with a nutritional eating lifestyle you can sustain both short and long term without driving yourself crazy or taking too long cooking and shopping. So you can have more time to sit down, eat, and savor!

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Today, many men and women (and children) around the globe, but particularly in America, are significantly overweight. As a result, a growing number of people find themselves starting different diet programs all the time, going for fad diet after fad diet hoping for some sort of miracle for them being overweight.

Unfortunately, most people who embark on a diet plan fail to lose weight. Or, even if they lose, it often not only creeps right back on, but in many cases, it rebounds back again, so that they end up even heavier than they were before they started attempting to diet. Dieting can cause you to put on weight because you are playing with your metabolism in a potentially dangerous way.

Many of the fad diets being promoted are hazardous to a person’s health. While you may lose weight at the outset on one of these diet plans or programs, many of these plans are not designed to promote a healthy and balanced eating lifestyle which you can sustain long-term in order to keep the weight off.

In the final analysis, when it comes to healthy living and reaching and maintaining an appropriate weight, the only true course of action in which you can follow is a balanced diet and exercise, and those are not things that you can get out of a pill bottle or a box.

By eating a balanced diet, you will be able to maintain the energy and nutrition levels needed to keep your body running like a well-fuelled and well-oiled machine.

For those of you who hate counting calories, the facts are sad but true. To gain a pound takes 2000 calories. To LOSE one, takes 3500, because your body stores fat to later be used for energy.

Do the math! Only regular exercise or physical activity is going to help you budge the pudge!

Regular exercise will also help you maintain a healthy, toned and trim body, and a toned body helps you burn more fat, again, because your body is operating efficiently.

Through a balanced diet and regular exercise, you can not only reach your weight goal, you can get the pounds off and keep them off.

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