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admin | frugal living tips and ideas | 02.03.2016
Making changes to your usual menu is allowing you to lose excess weight and improve your health. Whatever weight loss program you choose, there are universal tricks that will help you diet and help you before you reach your goal – a healthy and attractive body! These healthy diets are plans that allow you to maintain good health, prevent disease and increase life expectancy. The Mediterranean diet has gained popularity over the past few years as it is a healthy and tasty cuisine. It is particularly important that teenagers eat a balanced diet, not only to obtain the nutrients needed at this time of growth and development, but also to lay the foundation for a healthy body for the future that is protected from disease. High cholesterol levels can be reduced with a low cholesterol diet, and can help lower the risk of heart disease. Type 2 diabetics need to focus on weight loss to improve their body’s ability to utilize insulin. The relationship between diet and hypertension is well established, and extensive research conducted by the National Institute of Health has found that simple changes made to your diet can reduce the risk of heart attacks and strokes in just 14 days. In order to obtain all esssential nutrients when following a vegetarian diet, you need to ensure that you include foods from the healthy vegetarian food pyramid, and eat a wide range of healthy foods from non animal sources. The people of Okinawa enjoy the longest lifespans in the world, and are free from modern Western diseases. If you suffer from lactose intolerance, knowing what foods to eat will help you deal with the condition.
Metabolic syndrome is a combination of health issues that can result in heart disease and diabetes.
Gout can result from eating foods high in purine, which cause uric acid by-products to accumulate in bone joints.
Arthritis is a disease caused by inflammation, so healthy diets that reduces the intake of inflammatory foods and increase consumption of healthy Omega 3 fats is necessary. Healthy diets that work to prevent cancer will include a large amount of vegetables, fruits and other plant foods as these contain many phytonutrients that work against cancer.
It is extremely common that I hear about frustrating sagas about picky eaters in the family—often in the context of parents giving up on healthy eating because their child just won’t eat the foods the parents try to give them.
Sarah is the author of ""Full Plate: Nourishing Your Family's Whole Health in a Busy World"and holds a Bachelor of Science in Nursing, a Master of Arts in Contemplative Psychotherapy, and is working towards her certification as an Integrative Nutrition Health Coach.
There are plenty of tricks and habits you can implement so you can make healthy food choices without taking time out of your busy day. If you have easy access to healthy food you will be more likely to eat well so stock your kitchen with plenty of fresh produce and ingredients that you can make healthy meals and snacks from. Eat lunch – I can’t believe how many mums I work with skip lunch and then wonder why they crave sugar in the afternoon! Make a healthier choice than if you just reach for the quickest, yummiest thing you can get your hands on. So have a plate on the bench while you are making dinner and add some raw or cooked veggies, left over protein and even some greens from the garden and before you know it you will have a delicious salad waiting for you in the fridge when lunchtime hits.
Have you ever been caught out without the right herbs to make the meal you had in mind or paid an exorbitant amount for a tiny bunch of tasteless herbs wrapped in a heap of plastic from the supermarket?
Healthy eating has become way too complicated and I want to simplify it for you without the need for dieting, counting calories or fad exercise programs! I have put together a free video program where you can find the secrets to feeling and looking great with real food. It is scientifically proven that people that eat up to 35 percent less food when they serve it directly on the plate, but when they served in the middle of the table, and in front of people as empty plates.
On average, users of soft drinks per day in the organism enters more than 400 calories and 10 tablespoons of sugar. Research conducted by scientists at the University of Massachusetts found as watching television during meal can influence to bring more than 288 calories than it would when the TV is off. Experts believe that it is necessary for at least eight hours of sleep to keep the body stay healthy. People who regularly enjoy the milk and dairy products have lower probability for the occurrence of heart disease. Many recent studies have confirmed that the people of the Mediterranean region have a 30% lowered risk of developing heart disease and that they have a longer life expectancy that their European counterparts. Unfortunately, teenagers today have developed poor and unhealthy eating habits, relying on fast foods more and more. Among the factors that contribute to cardiovascular disease, are inflammation, high triglycerides, LDL cholesterol, and homocysteine.


If you are in the high risk group for heart disease, your doctor may suggest a cholesterol test, which measures your total cholesterol level, as well as HDL, LDL and triglycerides. The key to keeping your blood glucose levels under control and losing weight is to reduce carbohydrate consumption and opt for low glycemic load carbohydrates and low fat foods.
People who have lactose intolerance lack sufficient quantities of the enzyme lactase needed to digest lactose, a sugar found in dairy products such as milk, yoghurt and cheese. If your child is used to eating meals like macaroni and cheese, pizza, hot dogs, and chicken nuggets they will prefer starchy, sugary, and highly processed foods.
Drinking milk before or during meals can fill your child up so they don’t feel hungry for their meal.
I try to have the color of the rainbow on my family’s plates—striving for 75% of our plates to be fruits and vegetables. Her eclectic educational, professional, and life experiences have given her rich insight into the interconnected nature of health, how to live life to the fullest, and the importance of focusing on family wellness.
With the end of year fast approaching (hello xmas just around the corner) these time saving techniques will ensure you can keep on top of everything and keep you and your family healthy at the same time. Visit your local farmers market or fruit and veg shop every week and stock up on plenty of seasonal, fresh and colourful produce that you can snack on and plan your meals around (See point 3 below).
If you are anything like me you try and get the kids lunchboxes packed the night before so why not pack yourself lunch at the same time.
It is a fantastic grass roots movement that encourages mums to get together and cook in big batches. All you need is a good blender ( I love my Vitamix) and the rest is up to your imagination! Growing your own herbs is super easy, saves you heaps of money and encourages you to be adventurous and try new meal ideas with your abundant crop. My approach is all about delicious, satisfying foods combined with a healthy lifestyle, focusing on feeling good and the looking good will follow! They are one of the most valuable nutrients to accelerate the reduction of appetite and metabolism. It is recommended that young people drink as much green tea as it will reduce the likelihood of later life experience fractures.
You should drink at least two glasses of milk a day, and it’s recommended a skim milk. A healthy balanced diet should include a variety of nutritious foods as described in the healthy eating pyramid.
This is attributed to the benefits of Mediterranean cuisine, which includes a high consumption of fruits and vegetables, wholegrains, and lentils.
Statistics show that teenagers are getting fatter, and that eating disorders are on the increase.
Healthy diets based on foods such as a variety of vegetables, legumes, fruit, and high fiber foods can prevent and even reverse heart disease. It is critical that we find creative ways to help our children eat foods that nourish their bodies and long-term health. You can get your child used to the taste of vegetables, fermented foods, and foods that are minimally processed. My advice (from experience) is to quit putting so much attention, energy, and anger into trying to make your child eat every bite of food on the plate.
If your family drinks milk try saving it for after she finishes her plate—this can be an encouraging reward as well. If your child requires a snack then choose a small, healthy, minimally processed snack and try to avoid giving snacks within two hours of the next meal.
When the television is on or we are taking phone calls we are not engaging in this important family event.
My husband will eat anything and everything under the sun without flinching, so this is no problem for him. It is also important to have a pantry stocked full of wholefood ingredients so you are well equipped to make healthy food quickly and easily.
Everyone cooks a big pot of something and then divvies it up between everyone so you get to socialise and connect with other mums while you cook and then leave with a car boot full of meals to put in the freezer!
You can fit so much nutrition into a glass with a smoothie and they are super-fast to make too. You can of course grow more produce but if you are starting out herbs and greens are great. Saves me entering the dreaded supermarket for one thing that wasn’t at the farmers markets.


The slower Dining stimulates the release of hormones that provide a feeling of fullness, as discovered by Greek experts in nutrition. Also, there are the results of a study which showed that green tea helps against bad breath. A healthy eating program should include healthy fats, low glycemic load carbohydrates, and foods rich in vitamins and antioxidants such as fruits and vegetables. Common to the other healthy diets described, this anti-inflammatory diet emphasises high fiber from fruit and vegetables, complex carbohydrates, lean protein, healthy fats, and drinking plenty of water. Fortunately, this does not have to be the case if good eating habits are learned and practiced at this crucial age.
I, on the other hand, am a bit more particular, and I have ideas about what I like and don’t like. We need to role model good behavior but it is also imperative to inform our children about how foods affect our bodies. You can of course do this on a smaller scale and have a family cooking day, where you all get involved and make a week or even a fortnights worth of meals in one go. You reap rewards quickly and can simply pick what you need to add fabulous flavour (as well as a heap of health benefits) to your food. The healthy diets described below are not specific diet programs for weight loss, but help achieve particular health outcomes such as reducing the risk of cardiovascular disease, or improving life expectancy.
Consumption of fish is moderately high, while intake of red meat and dairy products is low. Also, my husband teases the kids that there is no way they can eat all the food on their plates—and they love proving him wrong with delight.
I invested in a spiralizer so I could create fun looking vegetables like swirly sweet potatoes or spiraled zucchini to replace pasta noodles. In our family we often talk about the power of chlorophyll in our bodies and the harm caused by sugars. On your weekly shopping trip (which is hopefully to the market or local fruit and veg shop and butcher) source the produce that looks fresh, is abundant and usually cheaper to.
So if your child doesn’t like a food at first don’t be discouraged and keep reintroducing it.
Another game he plays is pretending that when the kids bite their food it hurts him, like they are biting him. It is important to realize that juice (even orange and apple juice) have as much sugar as popular sodas, and, therefore, should be limited to infrequent occasions and small quantities. I might say out loud, “I have tried this before and haven’t liked it, but I’m going to see if I like it now.” Or I will tell them that I also don’t love Brussels sprouts, for instance, but I eat them because I know they heal parts of my body that are damaged.
I want my children to feel empowered and informed about food choices, and not just be subject to whatever mom and dad throw on their plates. You can literally fit a meal in a glass for breakfast or lunch or you can make a lighter snack smoothie to keep you nourished between meals. When the processed options disappear and healthy options repeatedly show up, the kids will start eating them. Each “ouch” they receive from dad results in more enthusiastic chewing (and cheering each other on). In public settings, my children often ask adults what type of ingredients are in the foods that are being offered to them and they decide whether or not to have it based on what they know, or feel in that moment. That way you know what you are having every night but your not following a meal plan that is written by a celebrity trainer or health coach that doesn’t make the most of seasonal produce which is both cheaper and more nutritious. Putting greens and fruit on the counter and allowing my kids to make their own green smoothies has gone over well also.
When your child doesn’t eat what is on his or her plate at mealtime, avoid offering him snacks before the next meal. This shows me that they are trying to make informed decisions about their eating habits, even at very young ages. If you do he will quickly learn that he can choose when and what to eat, creating a picky eater.
See my next post on Eating Rules to learn more about how I decreased frustration and stress during mealtime by creating structure and boundaries at our family table.



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