Diet Secrets The Experts Want You To Know

couple in the kitchen preparing meal(BlackDoctor.org) — Most of us want to eat healthy, but with all the information around, it can be hard to know just how to go about it. But figuring out the way is as easy as asking yourself one simple question: “What would a dietician or nutritionist do?”

1. Have a good breakfast. As many times as we’ve all heard this, it’s still the truth. Experts recommend: whole-grain cereals, plus seasonal berries, in skim milk. Look for “whole grain,” not “multi grain” on cereal boxes; whole grains are healthier. Most experts also love old-fashioned, steel-cut rolled oats.

2. Eat seasonally. If you know what produce is in season, you can choose the fruits and vegetables that are freshest (and haven’t been trucked in from thousands of miles away.) If you’re craving a fruit or vegetable that isn’t in season, buy an equally healthy frozen version – without sauce, butter or sugar. Sorry.

3. Shop at the right time. Ask your supermarket when its produce is delivered, and shop then. Your vegetables will have a longer “shelf life.”

4. Savor your food. If you’re going to eat, sit down and enjoy it. Don’t pick at food while you’re rushing around the kitchen or dinner table. You’ll get the calories without the satisfaction, and it’s a bad example for children.

5. You can have a high-calorie treat, but only if it’s worth it. If you start eating a slice of cake or some ice cream and find out you don’t like the taste, there’s no law that says you have to finish it. When you do have a treat you like, eat it, savor it and enjoy it.

6. Add spices. Curry, ginger, garlic, chili powder have tremendous anti-oxidant effects. Translation: certain spices can help fight certain kinds of cancer. Experts also suggest that you buy your spices in small quantities (since they usually keep their flavor for only 6 to 12 months) and that you go to a store where there’s a frequent turnover of spices – for maximum freshness.

7. Eat fish twice a week. Fatty fish like tuna and salmon help fight inflammation in your body. That can help people with rheumatoid arthritis. These fish also have omega-3 acids, which help battle inflammation and cancer.

8. Stop when you’re full. Don’t feel that you have to gobble up every bit of food in front of you. On a scale of 1 to 10, with 1 “starving” and 10 “Thanksgiving full”, most of your meals should have you feeling about at  5 or 6.

9. Get colorful. Focus on boldly colored fruits and vegetables: red, like peppers and apples; yellow, like bananas; violet, like eggplant. All these are a great source of antioxidants.
Yes, healthy eating can be a challenge sometimes, but with the above expert tips, there are healthy ways to eat right (and deliciously) and lose weight.

 

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How To Prep Your Home For Maximum Weight Loss

woman at home eating salad(BlackDoctor.org) — Losing weight requires a prepared mind, body, soul…and home.  Neglecting to convert your abode into a healthy, weight-loss friendly zone can offset your efforts and make all your hard work seem even harder. Here’s the simple way to get your digs primed for your pound-shedding journey.

Set The Mood With Lighting

Dim lighting makes food look more attractive, which actually encourages binge eating. Keep the lighting in the kitchen and dining room bright so you’re fully aware of what and how much you’re eating.

Music may also help curb stress-related overeating. If there is a certain song or type of music that calms you down, keep it on hand.

Downsize Your Dishes

People eat what’s on their plates even if it’s more than what they need.  If your dinner plates are huge, buy smaller dishes so you’re less likely to serve oversized portions. Buy smaller wine and drinking glasses as well so you don’t consume too many liquid calories. It’s more difficult to exercise portion control when you’re pouring into a large glass.

Feel Blue

Don’t be surprised to find out that red, yellow, and orange in the kitchen and dining room are hunger-inducing colors (think fast food restaurants). Keep these colors out of areas you eat and go for shades of blue instead.

Studies show that people who dine in a blue room eat about 33 percent less than those who eat in a yellow or red room. Cool tones make food look less appealing, while warmer colors, especially yellow, have the opposite effect.

Keep The Kitchen A Kitchen

Many people talk phone in the kitchen, work at the kitchen table, open bills and write budgets in the kitchen.  The same way you sleep better when you don’t bring your work into the bedroom, you’ll eat better when you don’t work in your kitchen.  Keep your eating space and your working space separate.

Encourage A Good Night’s Rest With Lavender

Studies show that natural remedies like lavender can help promote healthy sleep and relaxation, which in turn may help promote weight loss. People who only sleep five hours a night instead of the recommended seven to eight hours are 50 percent more likely to be obese.

Spray Jasmine Or Peppermint Scents Around The House

Peppermint or jasmine scents are known to increase energy and alertness. Burn a jasmine-scented candle or spray peppermint oil mixed with water around your home to help boost your energy.

Keep Simple Workout Equipment Handy

Having a yoga mat or dumbbells in plain sight around the house will help keep exercise and your weight loss goals on your mind. If you’re watching television and you see your dumbbells nearby, you may be more inclined to pick them up and do a few sets of exercises than if they were hidden away in the closet.

Say Goodbye To “Fat” Clothes

Many women have a wardrobe that covers a range of sizes. This makes it convenient to gain a few pounds and feel content. Get rid of this safety net by cleaning your closet and donating clothes on the larger end of your range.  You’ll find that your mindset about gaining a few pounds will change and your motivation to get and keep the weight off will increase.