Berries are a great source of potassium that can also assist you in blood pressure control. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. So use your imagination and enjoy the berry of your choice.

Bread, a natural source of fiber and complex carbohydrates, is okay for dieting. Norwegian scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more than those who eat a lot of bread.

Studies at Michigan State University show some breads actually reduce the appetite. Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months. Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time.

So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain, oatmeal and others. The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates – the best, steadiest fuel you can give your body – and delivers a surprising amount of protein.

Do the body good… eat whole grain bread!

Below is a list of other foods, which although they provide calories, the amount is less than we need to do nothing. We call this Basal Metabolic Rate..(BMR). That’s the amount of energy we need to breathe, circulate the blood, remove the toxins and filter it. That doesn’t count the energy we need to get out of bed, bathe, use the toilet and dress. We call these foods negative calorie foods, (N.C.Fs.).

These must be a tremendous boost for someone wanting to lose weight.  Yes, but only if used properly. Healthy diet plans use items from all the main food groups. From these, we get the nutrients to make the building blocks, which are necessary to maintain the body in a healthy state. A diet consisting of N.C.Fs., would result in us drawing our energy requirements from our muscles. This results in weakness and wasting of the body. Anorexics are a prime example.

So how can we use N.C.Fs. without harming ourselves?

The answer is quite simple. Use them as part of, and to bulk up a balanced calorie-wise diet. For example, ½ grapefruit(vitamin C, fiber) 1 egg-white (protein) 2 slices melba toast (carbohydrate) pat of margarine (non-saturated fat) 1 cup of 1% milk (protein, carbohydrate, low-fat, calcium, vitamins) makes an excellent low calorie but nutritious breakfast.

Here is the list.

First of all, apples elevate your blood glucose (sugar) levels in a safe, gentle manner and keeps it up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers, which of course leads to eating less.

Second, apples are  one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of Medicine. And of course we all know how good fiber is for us.

An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.

Apples are readily available in any supermarket and very inexpensive, so there’s no excuse for not adding these to your diet! Some of you may even be lucky enough to have your own apple tree(s), so I suggest you go pick one now!

All foods are sources of energy; however, protein provides a greater boost in energy levels since it is absorbed slowly and thus produces a constant source of energy. Protein has real energy-staying power for your active, healthy, lifestyle. Fats and carbohydrates produce quick bursts of energy but cannot be relied upon to provide the body with a continuous source of energy, since they are digested and metabolized more quickly than protein. Fats and carbohydrates also tend to be stored as fat the body for later use. The Protein that we’re discussing is lean protein (lean meats, skinless poultry, seafood, egg whites, low-fat dairy products, legumes and beans, soy and tofu foods, skim and low- fat cheeses, and good-fat nuts). Lean proteins are also excellent sources of selenium, which. Is a mineral that protects the body against dangerous tree radicals that can destroy normal cells in the body. These free radicals can damage many different types of cells including connective tissue, which causes joint and muscle inflammation.

High-saturated fat protein products like fatty meats, hard cheeses, whole fat milk dairy products, whole eggs, mayonnaise, luncheon and smoked meats including bacon, sausage, and hot dogs are definitely not good sources of energy production. The reason for this is, that even though these products have some protein content, its value is offset by the saturated fat content of these foods. The saturated fat content of these foods do more harm to the body (heart disease, strokes, hypertension, high cholesterol and some forms of cancer) than the protein portion of the food can repair. These are called harmful proteins and are not recommended for any healthful weight-loss program.

For appetite control, lean protein tops the charts for staying power. By adding a small portion of lean protein to your meal, you’ll control hunger pangs for hours. Lean protein also has the advantage of being lower in calories than many foods, particularly saturated fat protein product refined carbohydrates and saturated fat foods. Once you substitute saturated-fat protein products, you defeat the appetite-controlling factor of the protein. The fat content of saturated- fat protein foods prevents the brain’s appetite-control center from shutting down. In other words, you’ll get hungry soon after your meal of a saturated protein food.

Your body needs between 15-30 of your total daily calories, however, can be dangerous, because it strains the kidneys. This is one of the reasons among many why low-carbohydrate, high saturated fat protein diets are dangerous to your health.

Wellness – the latest buzzword to hit the health industry – is actually the best way forward. Most people who plan strict diets do it in the hope that after losing the extra kilos, they will look ravishing. But the truth is that lusterless sagging skin or loose abdominal muscles are not the result that people want. What we want is a happy, healthy, svelte figure munching an apple. But alas, that is not what we end up with very often. Therefore, after trying to lose weight for the nth time, it is now time to stop dieting forever and yet look slim.

Wellness is not only about losing weight, it is also about a positive mindset and transforming oneself into a holistically healthy person. This kind of a change in focus will not only result in weight loss but also give you great skin, good hair, a glowing persona and best of all, freedom from diets. Here is what the wellness and diet schedule entails:

• Understanding your food weaknesses and indulging in them two times a week.
• Maintaining a diet log book.
• Pick up a routine that you enjoy which is like an exercise: dancing, or walking the pet, floor exercises with music etc.
• Never deprive yourself. Always add new healthy habits to the current schedule, like having a yummy soup in the evening instead of tea and a scrumptious salad during lunch with olives, balsamic dressing and some greens and cheese cubes.
• Enjoy your meal. Many people who eat hurriedly always miss out on the flavors, do not feel satiated and end up compensating by overeating.
• And if all this does not convince you, count the number of times you have struggled through a diet program only to regain the weight with a few extra kilos.
• Looking at unhealthy habits and finding alternatives. For example, if you are prone to drinking too much of tea/coffee, substitute some for herbal teas which smell and taste good. If you eat too much of fried food, learn to make toasted snacks or baked snacks, and experiment with new roasted snacks.
• Do not starve or eat less. When we cut down on quantities, our emotional system retaliates, so the best option is to add healthy foods to the diet before cutting out on food suddenly.

One of the healthy eating facts that we didn’t have to worry about years ago was that trans fats are unhealthy.  Some trans fats occur naturally in food, but those aren’t the same as the man-made trans fats that make up margarine and shortening, and are found in almost every commercially produced baked good you can find.  Trans fats are also often included in boxed mixes that you prepare at home and things like instant cocoa, because of its long shelf-life.

Hydrogenated fats like margarine and shortening became available in 1911.  Before then trans fats weren’t something the average consumer had to worry about.  Now, though, hydrogenated oils or trans fats are present in almost every type of food you can think of.  The hydrogenation process keeps fats from going rancid for a longer period of time. But the link between hydrogenated oils and heart health is clear—it’s worse for you than saturated fat.

This has prompted the government to step in.  They’ve insisted that fast-food restaurants reduce the amount of trans fats in their food.  Food manufacturers also have to include the amount of trans fats on their food labels too. Carefully read food labels so that you’re at least aware of what you’re eating.  Anything that says hydrogenated or partially hydrogenated is a trans fat and something you want to avoid as much as possible. Eliminate these trans fats from your diet completely if you can.

Another one of the healthy eating facts that not too many people think about is how bad regular soft drinks are for your health. A can of regular soft drink contains about 9 teaspoons of sugar. And how often do you drink more than one soda in a day?  Some people drink several sodas per day, preferring soda to beverages like water or tea.  Everyone’s going to eat sugar in some form, but moderation is called for.  And when one soda provides you with 9 teaspoons of sugar, that’s pretty much the sugar limit for the day—that we don’t need refined sugar at all is one of the most ignored healthy eating facts.  But most people have sugar in other forms too, raising their daily total of sugar intake much higher.

Considering the rising rates of obesity, diabetes and other diet-related illnesses, cutting back on trans fat and soda in our diets is important.  These healthy eating facts can make a huge difference in our weight and overall health if we don’t ignore them

Using Affirmations to Make the Healthy Food and Nutrition Choices

When everyone around you at the office is indulging in burgers, fries, and sugary drinks, it’s awfully tempting to join in, isn’t it? But what if you could stop that temptation in its tracks and actually choose to make a healthy choice? You don’t need me to tell you that fatty and sugary choices are not the kinds of food that your body needs – you need to tell yourself!

It can be hard in moments of temptation to make the right choice, but with the help of positive affirmations, you can re-train your brain to replace the desire for junk food with healthy choices. Affirmations can help you stick to your diet, say no to temptation, and eat nourishing and satisfying foods. How? By replacing the negative spiral of thoughts in your mind with powerful, positive ones.

But first you have to believe that it is possible to gain control over your thirsts, desires, and cravings. The first step in making a lasting change in your life is to make the commitment to success. Are you committed? Do you believe that you can overcome your cravings? Once you’ve set your commitment in stone, you’re ready to learn the top 10 affirmations to get you through moments of weakness.

Top 10 Food and Nutrition Affirmations

Before reading the list below, you should know that affirmations are most successful when you internalize the saying and repeat it frequently. Whether you’re having a good or bad day, you need to be constantly repeating these positive statements in your mind. Temptation will strike when you least expect it, so it’s better to be prepared!

1. I can neutralize bad habits with good food, exercise, and healthy living.
2. I am proud to reach out to my support network instead of leaning on food for comfort.
3. I am losing weight for me because I love me.
4. I set aside time just for me.
5. My good health and productivity are the rewards for the nourishing foods I eat.
6. Weight gain happens over time, so my weight loss equally requires time, patience, and lifestyle changes.
7. I use self-care, not self-control.
8. The more I take care of myself, the better I feel.
9. I am firmly committed to staying active and healthy.
10. I deserve a healthy body and mind.

When you look at these food and nutrition affirmations, they may seem like ideals – behaviors and thoughts that you only wish you could have – but each time you reaffirm them by saying them aloud, you’re slowly changing your mindset. Over time, these ideals will become a reality through your thoughts and actions.

But remember, you must first believe you can change. Once you make the commitment to your success, you will change your attitudes about food and you’ll be thankful you did!

What some people overlook is that you don’t necessarily have to follow a healthy eating weight loss diet that someone else claims is the best.  You can figure out how to eat on your own. The first step is to look at how you’ve been eating.  Obviously, if you need to lose weight you’ve been following a diet that provides you with too many calories.  If your diet is healthy overall but you’ve been eating too many calories, then you might not even need to change the way you eat much at all.  Increasing your daily exercise could be enough to help you lose weight.

If your diet needs an adjustment to become a healthy eating weight loss plan, though, you should look at the parts of your diet that seem unhealthy and adjust them. If you make too big a change from the way you like to eat, you’re setting yourself up to be unhappy with your new diet plan.  Instead, try to incorporate the things you enjoy into your new plan.

Your healthy eating weight loss plan might not be able to include doughnuts 3 or 4 times a week like you’ve been eating.  But the occasional doughnut as a treat might be acceptable if it fits within your allotted calories for that day.  You might be able to have a substitution for a doughnut a couple of times a week, though.  A whole grain bagel with fruit-flavored low-fat cream cheese, for instance, is a sweet treat that you could enjoy instead of a doughnut.  It might give you the same satisfaction while remaining healthier and truer to your healthy eating weight loss plan.

If you eat a lot of sweets like chocolate, you can still enjoy them in moderation.  Dark chocolate can be part of a healthy eating weight loss plan.  Dark chocolate contains more antioxidants that many fruits and vegetables.  So try dipping some of your favorite fruits like bananas, pineapple or strawberries in some high-quality melted dark chocolate for a powerful anti-oxidant punch that should satisfy your sweet tooth and keep you on your diet.

Almost any unhealthy treats you’re use to having can be substituted with a healthier food that gives you at least some of the satisfaction of the unhealthy treat.  Mashed cauliflower instead of buttery mashed potatoes, thin-crust vegetable pizza instead of take-out and other tricks can make your healthy eating weight loss plan more enjoyable.

For instance, some diets that are marketed as healthy eating plans make claims that should alert you to their problems.  A diet that says you can eat unlimited amounts of almost anything probably isn’t really all that healthy.  One extreme example is a low-carbohydrate diet.  Many low-carb diets can be healthy for certain people.  But a few of the low-carb diets entice people to try them by talking about how you can eat all your favorite foods.

These supposedly healthy eating plans claim you can eat cheeseburgers, steaks, cheesecakes and a variety of other foods.  And often they’ll say that you can eat all you want of these foods and still lose weight.  They’re operating on the assumption that you’ll eat one or two cheeseburgers (without bread, of course), be full and stop.  But they do make the claim that you can eat all of them, essentially all the fat, you want and still lose weight.

That should be a signal to you that something’s wrong.  No diet that allows all the fat you want to eat can be truly healthy.  And if it allows unlimited amounts of saturated fat in particular, it’s probably unhealthy. Other healthy eating plans you’ll see advertised go the opposite direction and limit the amount of fat you can eat down to almost none, while allowing almost any kind of bread, pasta, and other foods like low-fat cookies and desserts that contain a lot of simple carbohydrates and sugar.

While low-fat cookies or cakes might be a nice treat on a low-fat diet now and then, they certainly can’t be eaten all the time.  That would make the sugar content of the diet decidedly unhealthy.  But that ability to eat low-fat sweet treats is often what’s used to convince people to follow the diet, because they can still have sugar and desserts.

When you’re judging healthy eating plans, checking what’s allowed on the diet is important.  But checking what isn’t allowed is important, too.  Moderation works both ways.  A diet that tells you that you must give up coffee completely or never again eat any kind of bread is taking that limitation to the extreme.  And if you like coffee or bread and still intend to have them at least now and then, each time you do you’ll feel like you’re cheating.  No one wants to have bad feelings about what they’re eating or drinking.

Choosing from among the diets out there can be daunting.  Choose a plan that doesn’t necessarily forbid you from eating anything, and doesn’t allow unlimited amounts of anything, either.  Choose from among the more moderate healthy eating plans, and you’re more likely to find the healthiest one for you.