1) You need to eat a lot of fruits and vegetables. The key is to get at least least five portions a day. Fruits and vegetables provide vitamins, minerals and fiber. Starchy foods like bread, potatoes, rice and pasta, especially whole grain products with a high content on satiating fiber.

2) Eat less animal products and when you must eat meat choose leaner cuts of meat and fish and lower fat versions of dairy products like milk and cheese.

3) Watch your fat intake. when using oil go for olive oil rather than vegetable oil. If you cut out all sweets it might be difficult to stick to a diet. So don’t cut out all sweets just watch what you eat.

4) Drink a lot of water. You should drink at least two liters a day. One way to curb your appetite is to stay hydrated.

Weight ranges are used to provide information about the range of weights with the lowest risk of developing weight-related conditions. Weight Watchers uses ranges based on Body Mass Index (BMI).

Here is a really great PDF for the height and weight for boys aged 2 to 20. And another for girls aged 2 to 20.

• Fruits
Fresh: canned or frozen
• Vegetables
Fresh or frozen (avoid sauce or flavor pouches, which add salt and fat).
Canned is OK if unsalted or rinsed
• Meats, poultry, fish Fresh or frozen fish (not breaded)
  Canned tuna and salmon (unsalted or rinsed)
  Chicken or turkey, both with the skin removed
  Lean cuts of beef, veal, pork or lamb (trim away all fat)
  Meat substitutes Dried beans, peas, lentils (not canned)
  Tofu (soybean curd)
  Nuts or seeds (unsalted, dry-roasted), such as sunflower seeds, peanuts, almonds and walnuts (Eat nuts in small amounts because they’re high in fat and calories.)
  Unsalted peanut butter
• Drinks
Fruit juices, fresh, frozen or canned
Canned low-sodium or no-salt-added tomato and vegetable juice
Breakfast drink, powder or liquid (limit to 1 cup/day)/ol>
Lemonade (frozen concentrate or fresh)
tea and coffee in moderation
Soy protein powder, soy milk
1. Dairy choices
Liquid or dry milk (1 percent, ½ percent, fat-free or nonfat)
Cottage cheese, dry curd (low sodium)
Low-fat or part-skim cheeses, such as ricotta and mozzarella
Neufchatel cheese
2. Fats, oils
Unsaturated vegetable oils like canola, olive, corn, cottonseed, peanut, safflower, soybean and sunflower
Low-sodium, low-fat salad dressing and mayonnaise
Unsalted margarine with liquid vegetable oil as first ingredient
3. Breads, cereals, grains, starches
Pasta
Rice (enriched white or brown)
Starchy vegetables, such as corn, potatoes, green peas, etc. (not canned unless salt-free)
Loaf bread and yeast rolls
Homemade breads (with regular flour, not self-rising)
Melba toast
Matzo crackers
Pita bread
Taco shell, corn tortilla
Cooked cereals, such as corn grits, farina (regular), oatmeal, oat bran, cream of rice, cream of wheat (avoid instant cereals)
Puffed rice or wheat, shredded wheat (or any cereal with 100–150 mg of sodium (limit to 1 cup/day)
Wheat germ (in small amounts)
Unsalted, no-fat popcorn
4. Cooking ingredients, seasonings
Corn starch, tapioca
Cornmeal (not self-rising because of high salt content)
Fresh or dried herbs, salt-free herb seasonings
Flour — regular white or whole-wheat (not self-rising)
Fresh fruits and vegetables, such as lemons, limes, onions, celery, etc.
Fresh garlic or ginger
Louisiana-type hot sauce (limit to 1 teaspoon/day)
Low-sodium baking powder
Onion or garlic powder (avoid garlic salt)
Tomato paste, unsalted tomatoes, unsalted tomato sauce
Vinegar
Water chestnuts
Yeast
Butter substitute (limit to 1/2 teaspoon/day)
5. Sweets
Carob powder, cocoa powder
Flavored gelatins
6. Fruits
Frozen juice bars, fruit ice, sorbet, sherbet
Sugar, honey, molasses, syrup (cane or maple)
Jelly, jam, preserves, apple butter
Graham and animal crackers, fig bars, ginger snaps

The D.A.S.H. (Dietary Approaches to Stop Hypertension) eating plan has all the components of a heart-healthy diet. It’s delicious and varied — rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and fat-free or 1 percent fat dairy products. Download a PDF of the complete D.A.S.H. eating plan. This link is provided for convenience only, and is not an endorsement or assurance of the entity or any product or service.

]]> http://www.healthchic.com/343/what-is-a-good-heart-healthy-diet.html/feed 0 http://www.healthchic.com/255/are-you-lactose-intolerant.html http://www.healthchic.com/255/are-you-lactose-intolerant.html#comments Thu, 03 Dec 2009 05:32:26 +0000 Kim Lean http://www.healthchic.com/?p=255 Do you like milk but suspect milk doesn’t like you? You may be lactose intolerant, though not allergic to milk. The good news, you may not have to write milk off forever.

Lactose is a natural sugar found in milk and other dairy products. During digestion, an intestinal enzyme called lactase breaks down lactose into smaller, more easily digested sugars. People who are lactose intolerant produce too little lactase. Common symptoms are bloating, gas and diarrhea. Some people experience nausea and abdominal pain.

Lactose intolerance is not a reason to give up dairy foods because it isn’t an “all or nothing” condition. It’s just important to understand which foods you eat contain lactose and know your personal tolerance level.

If you are or believe you may be lactose intolerant, consult a registered dietitian for help in planning a diet that is adequate in calcium while controlling the lactose in your meals and snacks.

]]> http://www.healthchic.com/255/are-you-lactose-intolerant.html/feed 0 http://www.healthchic.com/248/symptoms-of-fingernails-with-vitamin-deficiency.html http://www.healthchic.com/248/symptoms-of-fingernails-with-vitamin-deficiency.html#comments Wed, 02 Dec 2009 00:45:15 +0000 Navee Rae http://www.healthchic.com/?p=248 Nail abnormalities are problems with the color, shape, texture, or thickness of the fingernails or toenails.

Vertical ridges on the nail can indicate disorders as simple as iron deficiency, poor absorption of vitamins and nutrients, overall poor health or they could indicate something as serious as kidney trouble. These vertical ridges, as well as bumpy nails, can also suggest that one is prone to developing arthritis. Ridges running horizontally across the nail can indicate physical or mental stress. Ridges in the nails can be a result of vitamin deficiency, one of which is the B vitamins. Vitamin B is needed for strengthening, while vitamin B12 also strengthens while promoting normal nail growth and healthy coloring.

White lined bands across the nail beds can signal a protein dificiency. You can get protein from beans, oats, seeds, nuts, eggs and lean meats.

With low levels of calcium the nails lose their strength and become brittle and dry.

Vitamin C can help prevent hang nails and swelling of nail tissue, and a frequent occurance of either of these symptoms is a good indication of a deficiency.

]]> http://www.healthchic.com/248/symptoms-of-fingernails-with-vitamin-deficiency.html/feed 0 http://www.healthchic.com/245/shop-til-you-drop%e2%80%a6the-pounds.html http://www.healthchic.com/245/shop-til-you-drop%e2%80%a6the-pounds.html#comments Mon, 30 Nov 2009 05:40:38 +0000 Navee Rae http://www.healthchic.com/?p=245 We found a great article from the American Dietetic Association.

“For many people, finding the best post-Thanksgiving deals and checking off Christmas lists is as much a Thanksgiving tradition as turkey and football. Keep in mind you can check off more than just your Christmas lists while walking through the stores.

Thirty minutes of moderate physical activity per day is recommended for most adults, and what better place to achieve this goal than at the mall or department store. Keep a brisk pace when walking between stores or departments and in no time you’ll have reached your goal for the day. Also, consider parking further away from the entrance.

Finding ways in your daily routine to incorporate physical activity is a great way to keep yourself healthy.”

]]> http://www.healthchic.com/245/shop-til-you-drop%e2%80%a6the-pounds.html/feed 0 http://www.healthchic.com/237/what-is-the-quickest-way-to-lose-weight.html http://www.healthchic.com/237/what-is-the-quickest-way-to-lose-weight.html#comments Mon, 30 Nov 2009 05:33:09 +0000 Navee Rae http://www.healthchic.com/?p=237 It’s not good to just lose weight fast. It’s also important to try and lose it in a safe, healthy manner.

According to Michael Dansinger, MD, the medical doctor for NBC’s The Biggest Loser, “In theory, one could drop as much as 20 pounds in a week following a very ambitious eating and exercise plan, devoting more than seven hours per week to rigorous exercise, and under a physician’s care like we do on the television program.”

In order to lose your desired weight you need to burn more calories than you eat. Experts recommend reducing your caloric intake by 500 calories per day through a combination of eating fewer calories and increasing physical activity. Over the course of a week, this should yield a loss of about 1-2 pounds of fat.

In order to lose weight faster, you need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day. However, you should not go below that level for safety. With a plan like this you could lose 3-5 pounds the first week, or more if you weigh over 250 pounds.

“Dieters who follow the plan can lose 2 pounds from diet and 1 pound from exercise each week, and even more if they have more to lose, because the more fat you have to lose, the faster it comes off,” says Dansinger. And, “when you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,” explains Dansinger.

For rapid weight loss, dieters should eat mainly fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

And exercise is key. A study published in the Archives of Internal Medicine indicated that losing weight requires close to an hour a day of moderate exercise.

That fits in with Dansinger’s recommendation of seven hours per week of cardio exercise leading up to your special event. “Cardio burns the most calories, so it is ideal for fast weight loss, but afterwards you need to include a few hours a week of strength training,” he says. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, says Dansinger.

]]> http://www.healthchic.com/237/what-is-the-quickest-way-to-lose-weight.html/feed 0 http://www.healthchic.com/234/nutrition-basics-for-newbies.html http://www.healthchic.com/234/nutrition-basics-for-newbies.html#comments Fri, 27 Nov 2009 18:01:25 +0000 Kim Lean http://www.healthchic.com/?p=234 This article is focused on the basics of nutrition for those who embarking on a fitness/weight training program. Today I’ll talk about the three primary sources of calories for human beings. Proteins, carbohydrates, and fats. Protein is of the utmost importance for those trying to improve their bodies. The eating plan for a person trying to improve their physique should have a diet whose foundation is protein. This is what I call the skeleton of a proper eating program. The skeleton of a proper eating program is all of the protein foods the eating plan will contain. The most commonly used protein foods will be meat, fish, poultry, protein supplements, eggs and dairy based protein foods such as cottage cheese. Below I will plot out for you a skeleton of a typical eating program for a personal training client.

1.) upon waking, 3 eggs with an additional 3 egg whites 2.) 3 hours later, 8 oz. of grilled tilapia 3.) 3 hours later, 8 oz. of grilled tilapia 4.) 3 hours later, 8 oz of broiled ground sirloin 5.) 3 hours later, Muscle Milk protein supplement 6.) 2 hours later, 1 cup small curd cottage cheese

As of right now the foundation of a proper eating plan, being protein foods, has been completed. All that is needed is to add carbohydrate foods to the eating program. The level of carbohydrate intake should be tailored to the personal training client’s goals. For example a skinny high school kid who wants to gain weight for football would eat a plentitude of carbohydrates. Let’s take a look at how an eating program for such an individual might look. What we will do is take the skeleton eating program and add to it.

1.) upon waking, 3 eggs with an additional 3 egg whites, 4 slices toast with jam 2.) 3 hours later, 8 oz. of grilled tilapia, 1 cup white rice 3.) 3 hours later, 8 oz. of grilled tilapia, 1 cup white rice 4.) 3 hours later, 8 oz ground sirloin on a bun with ketchup 5.) 3 hours later, Muscle Milk protein supplement 6.) 2 hours later, 1 cup small curd cottage cheese, with 1 cup chopped pineapple.

Now we will look at a more typical scenario for my personal training clients. Nine out of ten people who come to me for training are coming to lose weight and become more toned and fit. I will use the exact same skeleton eating plan as I did in the other example but this eating plan will be vastly different in the carbohydrate department. Healthy carbohydrate foods are grains, rice, potatoes, whole grain bread, and fruit

1.) upon waking, 3 eggs with an additional 3 egg whites, 2 slices dry rye toast 2.) 3 hours later, 8 oz. of grilled tilapia, 1 cup steamed veggies 3.) 3 hours later, 8 oz. of grilled tilapia, 1 cup steamed veggies 4.) 3 hours later, 8 oz of broiled ground sirloin, 1 large green salad, w vinegarette 5.) 3 hours later, Muscle Milk protein supplement. 1 grapefruit 6.) 2 hours later, 1 cup small curd cottage cheese.

When constructing eating plans for weight loss, you can see that the order of the day is drastic reduction in carbohydrate consumption. No matter what kind of eating program I construct, I never purposely add fat calories. Adequate fat consumption is achieved with the fat that is present in the protein sources.

]]> http://www.healthchic.com/234/nutrition-basics-for-newbies.html/feed 0 http://www.healthchic.com/226/vitamin-d-side-effects.html http://www.healthchic.com/226/vitamin-d-side-effects.html#comments Fri, 27 Nov 2009 06:20:00 +0000 Kim Lean http://www.healthchic.com/?p=226 According the the National Institutes of Health The side effects of Vitamin D are:

Vitamin D is generally well tolerated in recommended “Adequate Intake (AI)” doses. One study found a greater likelihood of daytime sleepiness for patients given vitamin D analogues.

Vitamin D toxicity can result from regular excess intake of this vitamin, and may lead to hypercalcemia and excess bone loss. Individuals at particular risk include those with hyperparathyroidism, kidney disease, sarcoidosis, tuberculosis, or histoplasmosis. Chronic hypercalcemia may lead to serious or even life-threatening complications, and should be managed by a physician. Early symptoms of hypercalcemia may include nausea, vomiting, and anorexia (appetite/weight loss), followed by polyuria (excess urination), polydipsia (excess thirst), weakness, fatigue, somnolence, headache, dry mouth, metallic taste, vertigo, tinnitus (ear ringing), and ataxia (unsteadiness). Kidney function may become impaired, and metastatic calcifications (calcium deposition in organs throughout the body) may occur, particularly affecting the kidneys. Treatment involves stopping the intake of vitamin D or calcium, and lowering the calcium levels under strict medical supervision, with frequent monitoring of calcium levels. Acidification of urine and corticosteroids may be necessary.

]]> http://www.healthchic.com/226/vitamin-d-side-effects.html/feed 0 http://www.healthchic.com/222/3-ways-music-can-help-you-to-lose-weight.html http://www.healthchic.com/222/3-ways-music-can-help-you-to-lose-weight.html#comments Thu, 26 Nov 2009 02:24:06 +0000 Kim Lean http://www.healthchic.com/?p=222 Music is the key to the soul. It can lift you up and put a smile on your face or alternatively it can bring you down and reduce you to tears. Music is powerful and fortunately you can use it to help with your weight loss.

The interesting thing about music is that the same track or song can induce different emotions in different people. If you met the love of your life during a particular song, then you probably enjoy it and feel happy when you hear it played on the radio. Another person may have been cruelly dumped by their boyfriend during that same song, played at the same time somewhere else in the world, chances are this song brings back all that pain and hurt the breakup caused.

Have you ever played upbeat music loudly when working out or been to a nightclub and found yourself dancing all night because the music was so good? Music not only generates positive emotions but it can also help to motivate you. Music can bring out the best in all of us, it makes you feel good and encourages us to move or dance. So how can music help you to lose weight?

Here are my top three tips to use music with your diet:
1. Choose your favourite music album and as soon as you wake up in the morning put it on. Listen to it as you have breakfast and get ready for your day. It will put a spring in your step and help you to be positive, you will feel capable of anything and that feel-good feeling will carry you through the day. Being positive and happy makes you much more motivated and you will find sticking to your diet easy.

2. Put music in your car. Listening to the radio can help to relax you after a hard days work. If you get home stressed out and grumpy, you are much more likely to go to the cupboard and overeat. Play music in the car, as loud as you like and have a good sing. Putting all your frustrated energy into singing will help you feel relaxed and give your mood a much needed boost. You will get home refreshed and energetic rather than exhausted and feeling down.

3. If in the evening you are bored watching television you will find yourself going to the cupboard to snack on foods. This is a really bad time for all dieters. Turn off the television and put some music on, do your household chores, have a dance with your children, play games or invite friends over for coffee. Not only are you not overeating but you are also spending quality time with your family or friends.

I cannot tell you which is the best song to listen to or even which album motivates people the most. The choice is yours. It will be different for everyone and will probably depend on many factors, age, taste in music, life events, lifestyle, etc. What I can say is have a good look through your music collection and choose several albums, this way you won’t get bored too easily and will enjoy the music. Try listening to songs you used to love when you were younger, it brings back happy memories and encourages you to lose those extra pounds

Think about buying a personal walkman or an MP3 player, both are small are portable ways to listen to music when you out and about. It might even motivate you into going for a long walk.Get some fresh air into your lungs and enjoy it. Don’t look at it as exercise, it is simply getting out of the house to stretch your legs.

Good luck with your slimming and I hope the music tips help you with your weight loss.

Author Bio
Danielle Rivers is the author of Weight Wellbeing Diet Book For more information and advice on weight loss visit www.weightwellbeing.com
T4YBWNKCQK8P

]]> http://www.healthchic.com/222/3-ways-music-can-help-you-to-lose-weight.html/feed 0