Your Weight! Your Health! Your Skin!

Whenever one thinks about eating right one of the first things that may come to mind is the ‘d’ word or dieting. Regrettably some people tend to mistake dieting for starvation or self-sacrifice. This needn’t be the case. It should be about eating right and living healthier.

Fortunately there are 2 diets that can help you to achieve this – these are the DASH diet and the Mediterranean Diet.

These two diets were recently voted to be the best diets around by USNews.com; in a recent diet ranking by twenty-two (22) experts. (USNews.com is an American news magazine that is published in an online format).

The Mediterranean and the Dash diet both have identical concepts. They share the concept of consuming healthy food in moderation, giving foods such as protein, vegetables and fruits, low fat dairy and whole grains preference over other foods.

The DASH diet was developed and endorsed by The National Heart, Lung and Blood Institute and has a number of health benefits that include helping to prevent and lower hypertension (high blood pressure) while being able to speed up the weight loss process in a healthy way. The DASH diet received its high praises as it places a lot of importance on grains (7-8 daily servings is allowed), fruits and vegetables, low fat or non-fat dairy products, and lean meat.

The Mediterranean diet is considered to be a heart healthy diet, and has the advantage of helping to improve mental health, the prevention of cancer and increasing longevity. This diet is not simply a diet that allows people to lose weight; it is a lifestyle change that encourages healthy activities and habits. The most unique characteristic of the Mediterranean diet is that it is acceptable to consume wine in moderation and encourages plentiful use of olive oil. Other studies have also shown that the Mediterranean diet has also been beneficial to patients that suffer from arthritis.

Some of the other diets to make the top 5 list were:

• The Weight Watchers Diet – This diet is actually ranked as the best commercial diet. The Weight Watchers Diet isn’t simply about losing weight but educating people on how to be healthy. Instead of placing the focus on foods, numbers and activities this diet focuses on the person.  This diet doesn’t tell you what to eat as instead you are awarded points based on what you eat and the level of physical activity that you engage in.
• Mayo Clinic Diet – Although not considered to be the best long term solution, this diet is also considered to be one of the healthier diets. The Mayo Clinic places a lot of emphasis on the consumption of fruits and vegetables. These foods can be consumed in limitless amounts.
• The Therapeutic Lifestyle Change (TLC) Diet – This diet was developed by the National Health Institute and provides its users with a lot more flexibility than other commercial diets.  The main focus of the TLC diet is somewhat similar to the Weight Watchers Diet as it focuses on educating people on how to live healthier lives through eating and exercising.
• The Anti-Inflammatory Diet – One could also add to this list this diet which was created by Doctor Weil. The Anti-Inflammatory Diet isn’t really a diet as it is best categorized a plan that focuses on eating. This diet has a number of spins to it; however, it main focus is on the consumption of a lot of fruits and vegetables, a lot of whole grains, the consumption of lean meat, omega 3, NO refined or processed foods and the consumption of anti-inflammatory spices such as turmeric.

Without ignoring the effectiveness of diets such as the TLC Diet, the Mayo Clinic Diet or Weight Watchers, if losing weight the healthy way is your main objective then you may certainly want to go with either the DASH diet or the Mediterranean diet.

One a final note before you go ahead and select a diet is that the number one rule to remember is to choose a diet you are able to follow and one that you can easily fit into your existing lifestyle. Stay away from diets that are too restrictive and you will succeed.

While the avocado fruit has become internationally popular due to its unique texture and subtle taste, are avocados good for you? Research seems to think they are. This tropical fruit is becoming known for a being a powerhouse of nutrition, with many health benefits. Vegetarians use this fat-rich fruit as a healthier substitute for meat or butter, while others use it in place of cheese, which is high in animal cholesterol. In most cultures, avocado is popular in the raw form in desserts since its nutritional benefits are quickly destroyed by heat. Avocado health benefits are thought to include positive effects on cholesterol levels, natural anti-inflammatory action, skin health improvement, general immunity and well-being.

Nutritional value of avocado

• As much as 75 percent of the calories in a healthy avocado fruit come from monosaturated fats, making it unique among commonly eater fruits. This type of fat is known to be heart-healthy as compared to fats from meats and other natural sources.
• Avocado is also rich in fibre, of which nearly 75 percent is insoluble. While bananas are a more popular source of potassium, the avocado fruit actually has almost 40 percent more of this important nutrient.
• Avocados are rich in a number of different natural vitamins, including vitamin E, K, and a variety of the B vitamins. Most other fruits do not offer such a unique combination.

Another advantage is the high levels of monosaturated fats in avocado can also bring about a reduction in the levels of bad LDL cholesterol and rise in good HDL cholesterol.

This fruit not only contains antioxidants of its own, but can also improve the ability to absorb carotenoid antioxidants from other foods eaten in the same meal. The vitamins and antioxidants in avocado help improve skin health and tone when applied directly as a paste. They also have anti-inflammatory properties.  The high fiber content in avocado makes it a tasty, healthy way to enjoy the weight loss benefits of fiber, which include reduction in appetite and improved digestion. There is also on-going research with the potential use of avocado extracts in lowering the risk of certain types of cancer.

Getting the best of avocado benefits
The avocado fruit begins to ripen once it is harvested, so it needs to be eaten immediately or refrigerated for transport. In most cultures, it is consumed raw as pieces in salads, sandwiches, desserts, or as a side dish. It is also popular as a puree spread, blended in milkshakes, or as part of some desserts.  Cooking avocado is rare, since the avocado health benefits are quickly destroyed by heat.

There seems to be some of confusion and a lot of differing views surrounding which diet is ‘best’. Just go to some of the forums to see all the debate regarding which diet is superior. High protein low carb, high fat zero carb, vegan or raw. Everyone seems to have a version and some show a degree of hostility to those that aren’t like-minded.

Some quote studies showing the Inuit people living off whale blubber and seal meat with very little fruit and vegetables to validate their version of a high fat diet.

Or studies that show the Katavans who eat a high carbohydrate diet and who are passionate about smoking, show remarkably low incidents of cardiovascular disease and strokes to endorse a low protein way of eating. Both groups though, despite being poles apart in their eating habits, are equally healthy. How can this be?

I believe that it’s because both diets are heavily weighted towards natural un-refined foods and both groups avoid refined carbohydrates and denatured foods. They often have some form of fermented ‘soured’ food to get beneficial gut bacteria.

There’s not the huge reliance on white flour, white sugar and fructose syrup we see in the standard American diet.

So whichever way of eating you choose make sure it a high percentage of it comes from real whole foods. Try do get a portion of homemade fermented food daily. Whether it is a good quality commercial yogurt, homemade sauerkraut or kefir.

Presently I’m trying to make a yogurt from sunflower seeds and sea salt. I’ll let you know how that goes in a later post.

Made from ground almonds, almond milk is filled with nutrients. Unlike animal milk it has no cholesterol or lactose, and if used as a substitute for milk can provide numerous benefits including a lower fat content.   It is an ancient food source dating back to the Middle Ages where it was also called amygdalate.

The benefits of almond milk are simply immeasurable. If you are overweight or if you are allergic to dairy then almond milk can be an excellent alternative. It is one of the healthiest substitutes for milk because of its nutritious composition. Being plant based it is suitable for vegetarians and vegans.

Drink Almond Milk for Weight Loss
Almond milk is very low in its fat content compared to dairy milk. It only contains 3 grams per 8oz. of serving. Calories in almond milk are lower also, with only 40 calories per 8oz. serving.
It provides a high number of vitamins and minerals like vitamin E, phosphorous, potassium, magnesium, manganese, iron, zinc and calcium. Given these benefits almond milk is a great alternative for those wishing to lose weight or looking to reduce their caloric intake.

Further Benefits of Almond Milk
Almond milk provides nutrition to your body in a way that no other dairy milk substitute can. It helps keep the heart healthy and fit, as it is lower in cholesterol and contains only 5mg of sodium per serving. One serving has approx. 150mg of potassium. Potassium is a crucial mineral to keep the blood pressure levels moderate and helps prevent hypertension. It contains 30% of our daily recommended intake of calcium and 25% daily recommended intake of vitamin D. It helps strengthen the bones and enhances our immune system. Almond milk is also rich in vitamin E. This helps to keep your skin vibrant, healthy and glowing. It is also said to reduce acne and other skin problems.

The moderate levels of vitamin A in almond milk go a long way to keep our eyes healthy and functioning even as we get older. It is a rich source of vitamin B and iron. Vitamin B helps to metabolize protein and iron is responsible for the production of the body’s energy source. It also helps red blood cells to carry oxygen around the body.

Almond milk can be bought commercially or even better can be easily made at home. It can also be successfully fermented to make a vegetarian version of kefir.

With all these health benefits and being so delicious go ahead and make almond milk a part of your daily diet.

In order to lose weight you need to do some form of exercise, and as you know it can sometimes be boring and tedious. Perhaps that is the reason why you have come across this article. You may have, like many people, previously exercised in one way or another and due to reasons beyond your control, have fallen off track. Perhaps you had a gym membership but stopped going after a couple of weeks. Or the weather has been a little too horrible to go for your regular walks.

Have you ever thought about Pilates and how it can significantly change your health and weight for the better?

What makes Pilates different from regular exercises? Well for starters Pilates is not as boring and repetitive as some other exercise options. Or as daunting as going to a commercial gym. All that ‘excessive’ testosterone. No wonder my somewhat overweight friend suddenly dropped out of our weekly exercise sessions at our local weights club. However, a couple of months later I saw her looking noticeably slimmer. Of course I had to ask her to let me in on her secret.

It was at that time that she began to open my eyes to the benefits of Pilates. Would you believe that Pilates is practised by people like Madonna? Madonna credits her gorgeous body solely to her Pilates training. Pilates was developed by Joseph Pilates and focuses on balanced development through core training, flexibility training, movement and poses. It also has a cardio element.

Now how is that for something a bit different? Also your Pilates training continues outside of normal training and into your daily life as you constantly practice breathing and balance. Additionally unlike exercising you do not need to invest in expensive equipment nor an overpriced gym membership. In fact all you will need to commence your Pilates lesson is a Pilates mat. That’s it! If you don’t feel like going to the nearest Pilates class near you then try what I did and look around for a beginners DVD and try it in the privacy of your home. I purchased Pilates ‘Boot Camp Workout’ by Ann Crowther on-line and thought it was okay as a starting point for beginners.

Starting Pilates will most certainly lead to weight loss as it has that cardio element built into their sessions. These cardio movements will get your heart rate up and allow you to burn those extra calories. Weight loss won’t be the only benefit. You will also get more toned and defined muscles and improved posture through the core training. One word of advice to all who intend to start their Pilates lessons – don’t expect to see the pounds melt away instantly. Be prepared to give it time and the results will come.