Healthy meals for busy people.

In today's world we are all very busy people - at work, at rest, at play, with our families and with friends . . . and in keeping fit, exercised and healthy. We are time poor and having the inclination to plan your diet out, watch what you eat (and drink!) can sometimes put the skids under your best laid plans to do the right by your weight loss goals. With this in mind, I came across this article on 'ezinearticles' (http://EzineArticles.com/8866754) written by Morris Johnson (http://EzineArticles.com/?expert=Morris_Johnson) that might provide the advice & guidance you need.



Many would agree that healthy meals for busy individuals appear difficult. While the majority of us know that consuming healthy is a must, many are not mindful as to how this can be attained. I understand it is easier said than done however the pointers mentioned below ought to help you eat healthy and still have time to beat those deadlines or make those sales.

1. Do not skip breakfast
Believe what your mama said. Breakfast is the most important dish of the day. If you are hurrying, a healthy option is the ever dependable instant oatmeal. You just put the sachet in the microwave for 90 seconds and you will certainly have a semi-heavy as well as fibre-rich breakfast. Other healthy breakfast options are yogurt, banana or apple. OK, you could do the popular Starbucks coffee breakfast, but ensure you get hold of some bread. Ideally, your breakfast should be heavy so as to sustain your hectic morning particularly if you are not preparing to have in between treats (and you wound up having a late lunch).

2. That elusive lunch
Ensure that your lunch includes an excellent amount of protein. Recommended lunch which is not just healthy but also makes you full are sandwiches (tuna, chicken and egg), vegetable soups, green salads and rough bread. Pair these with healthy fruit juices like apple, orange or pineapple. Stay away from sweets specifically soft drinks as these will certainly just make you crave for sugar all day long. For your sweet tooth, why not have those fruit salad in little cans? Avoid fatty food too. Sometimes you get these from gravy, additional cheese or sauce.

3. Make time for afternoon tea
There is a long space between lunch and supper so try to get an afternoon snack. You could have crackers with low-fat filling or nuts. Another alternative is your protein bar. You can get these from most grocery stores. Include a cup of tea to make it an extremely healthy snack. Ideally do not get too hungry prior to supper as this would simply tempt you to over consume. It is necessary that you handle your cravings to stay clear of overindulging specifically in the evening time when you are least active.

4. Supper - save the very best for last
Many would advise to skip dinner, however for busy and working individuals that is the saddest way to end a day. After the long hours, tension at work, meetings and errands, all you want to do is to take pleasure in a rewarding end of day meal. The good news is supper could still be healthy. The secret is to consume a light dinner-- grilled salmon/chicken/beef, vegetables and salads. Attempt to pick the leanest part of the meat as fat would just beat the purpose of having a light supper. It is also a smart idea to include fibre in your dinner so get some fruits and veggies which are rich in fibre.

Keep in mind that the above are simply suggestions which hopefully could help the busy everyday individual eat healthy. Awareness that something might be done is essential. Enjoy your healthy and satisfying dishes.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

How breakfast helps you lose weight!

It has been a while since this Blog has made mention to diet, eating and nutritional habits as part of your weight loss and fitness programme, so I thought it time to resurrect this subject given the importance it plays to your end goal. Kicking off with the most important meal of the day, here is an article sourced from 'ezinearticles' (http://EzineArticles.com/8864006) and written by Christina Major (http://EzineArticles.com/?expert=Christina_Major) - a Naturopathic Doctor and Holistic Nutritionist of Crystal Holistic Health Consulting.



We've heard for a long time that to lose weight, eat breakfast. It's very true: if you want to lose weight, eat breakfast.

The best way to eat is high protein and fat - low carb.

But most people choose high carb, low fat, low protein. That's one of the reasons why people gain weight, feel tired, can't get up the energy to go exercise, and just plain eat too much.

Why?

It's all in how breakfast makes you lose weight:

When you body obtains protein and fat, your metabolism recognises the high likelihood you just obtained lots of nutrients. It then works fast and efficiently to rebuild tissues, heal damage, and provide you with lots of energy and mental clarity.

A great breakfast for this would be egg in a pepper:

In a hollowed out pepper, add sauteed potatoes, onion, mushroom, and tomato. Mix with a little cheese as you pack the pepper. Top with 1 scrambled egg. Bake until egg is firm (about 20-30 minutes). This breakfast packs everything: high quality protein and fat, lots of nutrients, some healthy carbs and fibre, and flavor. Weight change over 1 year: -15lbs (6.8kgs)

Compare this to the commercialised breakfast: a bowl of cereal. Lots of processed carbs, low nutrient, poor nutrient replacement , high dairy and allergens. Weight change over 1 year: +23lbs (10.5kgs)

Yes, a real breakfast does take a little more work and time. But the results are worth it. Other side effects are readily apparent:

• More morning energy
• More afternoon energy
• Lower hunger at lunch
• Less cramping
• Less bloating

It may have a health impact as well. Without all those added sugars in the morning, your blood glucose and insulin levels stay in a normal range. Now, if you have diabetes, this is very important.

Big changes in your blood sugar and insulin levels, such as from a bowl of cereal, cause problems:

• Poor concentration
• Sudden spikes in energy (think ADD kids)
• Your pancreas works too hard
• Your fat cells expand to take in the extra sugars
• Your heart works overtime to move the hormones and sugars around
• You get the sugar crash mid-morning
• You are hungrier during the day, even at dinner

Pancakes, French toast, bagels, and all those other pastries are just begging to get you to eat more and more. Think about it. Are you full all morning after what you eat? Or do you crave more and more food after breakfast? Do you feel tired?

Choose breakfast, and choose a breakfast loaded with vegetables, quality protein, and low in processed foods (especially cereal). Your body will thank you.

WhyWeight - don't hesitate, participate, before it's too late

-Steve, at WhyWeight-

Low-calorie foods - not so boring after all!

With a couple of video clips posted yesterday proving to be popular, here is worthwhile food related article about low calorie eating and how it may not be as boring as you image it to be. Sourced through 'articles base' (http://www.articlesbase.com/low-calorie-articles/low-calorie-food-not-a-boring-thing-anymore-7041515.html) and written by Anika, it is a short piece but with an important message and worth having a look at.



Does thinking about low calorie food sets your mood off? Not anymore! The good news is there are plenty of healthy foods and meal combinations you can enjoy to help you feel full without breaking your calorie bank. All you need to do, is to focus on three elements for weight loss i.e. water, fibre and protein.

Breakfast is definitely the most important meal of the day. Making breakfast a daily habit helps you ward off weight gain by reducing hunger later in the day, jump-starting your day with healthy choices, and giving you a boost of energy. But that doesn't mean that it has to be a huge meal, especially if you are not that hungry first thing in the morning. Keep the first meal of the day under 200 calories and start your morning off with options like oatmeal or scrambled eggs and multigrain toast or a breakfast quiche that is a perfect choice for weekends. You could also cook whole oats in milk for a protein, water and fibre-packed meal that will help prevent overeating later in the day.

Later in the day, go for beans. Consider stocking up on chickpeas, black beans, lentils, fava beans and red kidney beans. From soups and stews to salads and wraps, the possibilities are infinite! This will not only provide you with fibre but will also help you build up immunity against diseases.

In the evenings you can go for broth-based soups filled up with nutritious vegetables and fibre-rich breads.

Vegetables are something, which will take you towards your goal of getting slimmer at a quicker pace. Also, whenever you need energy-packed snack you can rely on veggies.

Be aware of your calories on beverages. They can really add up in juices, whole milk, and high-calorie coffee drinks. Instead, choose low-fat milk or even low-fat chocolate milk with your afternoon snack or post-workout. This will definitely help you stay slim and satisfied. Try out green smoothies, as they are rich in vitamins and minerals and provide feel-full fibre for very few calories. Now who doesn't want that?

How can we forget those savoury cravings that we have to battle all day long. To go healthy, you can go for sprouted-grain chips instead of potato chips or even low-fat cheese and carrots instead of cheese and crackers.

If you try to incorporate these easy tips in your routine, then consuming low-cal foods won't be that difficult and you'll easily smile your way through dieting blues.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-