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CLEAN EATING, Dieting, Feed Your Family Well, Fruit, Healthy Diet, Healthy Eating, Healthy Living, Healthy Weight Loss, Losing Weight, Weight Loss

Nine Healthy Drinks for a Successful Diet

There are plenty of lower calorie, healthy drinks that can satisfy your taste buds and battle the bulge.

Losing weight doesn’t mean you must sacrifice all beverage-based enjoyment. Even an occasional not-so-healthy favorite is acceptable, as long as it isn’t a frequent occurrence.

Low Calorie Drinks That Are Good for You

Green Tea

Green tea contains valuable antioxidants that supercharge weight loss benefits. Extract from green tea is one of the most common ingredients added to fat burning supplements. Tea leaves contain many antioxidants such as catechins, which may help decrease body weight.4

Matcha is a Japanese green tea with higher concentrations of catechins.6

Caffeine, also in many green teas, may help support weight loss, as well.7 In one study, people who consumed extra caffeine were able to more effectively maintain their weight loss.8

If you’re feeling “hangry,” brew yourself a cup of healthy green tea to keep you on track.

Black Tea

Black tea contains polyphenols, micronutrients from plant-based foods, which may help prevent obesity. The polyphenols in black tea promote weight loss through calorie reduction, increased fat breakdown, and increasing friendly gut bacteria.9

Who would have thought the humble cup of tea could be a health drink?

Coffee

When we think “coffee” we think “caffeine” – the most widely-used nootropic in the world. There are millions who use coffee to increase energy and productivity.

Perks of Drinking Coffee

Healthy drink - cup of coffee
Credit: amenic181@iStock

It was widely accepted for many years that coffee was a contributor to heart disease and high blood pressure. Today, there is some disagreement with that conclusion. Recent studies suggest that coffee may actually help prevent chronic diseases such as type 2 diabetes and liver disease.10

Coffee help with weight loss because it can work as an appetite suppressant; plus, caffeine users are more successful at weight maintenance.8

Water

The body is 60% water and 71% of the Earth’s surface is water. Our lives depend on it.  And, yet, most people do not drink enough water to ensure a long, healthy life.

Staying well-hydrated is critical to your well-being . . . and it helps with weight loss.  While it seems counterintuitive, the body can retain water if not properly hydrated. The water weight can add extra pounds on the scale.

The National Academies of Sciences, Engineering, and Medicine determined that an average adequate daily fluid intake [for daily life (not on a diet)] is:

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

Specific water requirements for your body depend on many factors – body weight, activity level, health condition, age, climate in which you live, etc.

As a general rule – eight glasses of water daily is the minimum you should be drinking while dieting.

People often mistake thirst for hunger and eat when they should drink Healthy Drink - Bottled Waterwater.

A glass of water before each meal can help control the appetite. It was found that overweight adults who drank 17 ounces of water before a meal lost 44% more weight than the control group.13

Drinking water can also increase resting energy expenditure (REE) the amount of calories consumed at rest. A study of children showed an increase of REE up to 25% for 40 minutes after consumption.14  This seems to hold true for adults, as well.

I’ve heard people say, water is boring – although personally, I love it. There is nothing more refreshing. If you don’t enjoy water, maybe you should spice it up a bit. Add a slice of lemon to a glass of ice water. Or, add lemon juice or mint leaves to hot water for your morning wake-up drink.

Drinking water, especially warm water, first thing in the morning can flush the digestive system and rehydrate the body? Try it – it’s good for your health, and your diet.

Vegetable and Fruit Juices

Consuming whole vegetables maximizes nutrient intake; plus, they have a heavy water content. But, preparing vegetables takes time, which is a limited resource for many.

Eating enough greens can be challenging. You would have to be a rabbit to eat several cups of spinach, broccoli, carrots, and kale in one sitting. An easier option is to make green smoothies –or fruit and/or vegetable smoothies with added greens. All you need is a good blender or juicer.

Packaged fruit juice is not a good option. It is almost like flavored sugar-water – high in calories (because of the sugar content) and low in nutrients. Freshly-made fruit juice is the only option – or eat the whole fruit, which may be easier. The water content still counts.

Healthy Drink - Veg/Fruit Juice
Credit: pilipphoto@iStock

People tend to overcomplicate juicing recipes by requiring unusual ingredients. Use simple combinations like the following:

  • 2 cups of spinach
  • 4 stalks of celery
  • Handful of kale
  • 1 cup of blueberries
  • Lemon juice to taste

To make it easy on yourself, get my book, JUICING for LIFE on Amazon.  It will make healthy juicing a breeze.

You may also want to check out this excellent article 25 Green Smoothie Benefits You Can Never Ignore.  

Out of the Box Options

There are a few less common healthy drinks you can try that may help with weight loss. Water should be first on your list, but we wanted to be sure you were well-informed.

Apple Cider Vinegar

Many people have apple cider vinegar in their pantry, but should you drink it?  Recently there has been hype about it being helpful in weight loss.

It contains acetic acid, a compound linked to decreased belly fat and reduced accumulation of fat in the liver.

In a study performed on rats, apple cider vinegar helped prevent obesity in those with type 2 diabetes.15 In another animal study, it also reduced body weight in obese mice.16

The research on apple cider vinegar performed in humans is limited, but some research suggests it may improve metabolic health in humans.17,18 Consuming two tablespoons of ACV per day resulted in decreased body weight, waist circumference, and body fat compared to a control group.19

Some articles suggest that drinking apple cider vinegar on an empty stomach may help improve digestion; consuming it after meals may improve insulin sensitivity and help lower blood sugar levels.20  Does it work? There is no solid evidence that it does.

Electrolyte Drinks

Electrolytes are often referenced in connection with athletes, but everyone needs them to function properly. They are important for maintaining proper fluid balance in the body.

Electrolytes are lost in sweat during workouts. Sports drinks have added electrolytes to counteract the loss. The drinks may also have a high calorie count because of the sugar content.

Remember – every calorie counts on a diet. Be sure to read labels. Low-calorie electrolyte drinks can help maintain a proper electrolyte balance without the extra sugar.

Liquid Meal Replacements

These have been popular in America for decades. People like the convenience.

Meal replacements remove the hassle of meal preparation. You simply drink your breakfast, lunch, or dinner. These products usually have a well-rounded macronutrient profile and fewer calories than a normal meal.They may also be fortified with extra vitamins and minerals.

Word of caution – read the label. They may contain additives.

Meal replacements can keep the calorie-count low; but, they may not satisfy your hunger like solid food would. The average “shake” has ~200 calories and 20 grams of protein. A small chicken breast with a side of veggies would have a similar calorie count and be more filling.

We don’t recommend using meal replacements as substitutes for solid meals. Use them for emergencies.

Liquid Cleanses or Detox Diets

These are popular because of the promises of fast weight loss.

They deliver on the promise for two reasons.

  1. During the cleanse, your calorie intake is minimal – far below the daily recommended allowance, even for dieting. It is an extreme form of crash dieting and should never be used more than a few days. Follow the instructions carefully and let your physician know you are doing it.
  2. A cleanse diet has laxative powers, as the name implies. They are designed to make people lose water weight and gut fiber weight as opposed to true fat loss. The weight loss is short-term. The only time a cleanse diet should be used is to “kick-start” a healthier weight-loss diet.

Check out my book titled, DETOX, on Amazon. It will help you make an informed decision regarding a cleanse diet. Be sure to check with your physician, as well.

What kinds of beverages are you consuming each day? Are they helping you lose weight? Or, are they causing you to plateau, or even gain weight?

Answer the questions honestly and make the necessary adjustments. Choosing low-calorie, healthy drinks can make a significant difference in your diet results.

See you next time for Segment #3 – “Drinks You Should Avoid for a Successful Diet.”

Adapted with permission from the original article published on HVMN by Ryan Rodal.

Note:  This was a long article originally that I am posting in segments for easier reading. If you want more information on the research, click on the numbered links in the posting. They will take you to the references in the original article. 

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Mediterranean Diet Is Not for Everyone

For the past few weeks I have been talking about the merits of the Mediterranean Diet. However, I have to acknowledge that no diet is perfect for every single person and Mediterranean diet is no exception to that rule. The Mediterranean Diet is not for everyone.

There may be some people who find that they have negative reactions to some of the foods on the diet – others may find that it simply is not suitable for their lifestyle.

Excellent Choice for Most People

Explaining the Mediterranean Diet
Image by karandaev

However, it is an excellent choice for most people because the health benefits are tremendous. Lower blood pressure, reduced cholesterol levels, reduced risk of diseases such as cancer, Alzheimer’s, Parkinson’s, diabetes and much more.

The diet is based on consuming wholesome fresh foods in their natural state and by cooking them in a healthy ways.

Red meats are eaten only on occasion; sugar, processed foods filled with additives, fast foods, and junk food, which are the cause of so many illnesses in today’s world are simply not eaten.

It should not be news that most health problems in the US can be attributed to a poor diet and a sedentary lifestyle.

The Mediterranean diet solves both problems, if you let it. It provides the healthy nutritious foods your body needs for energy and well-being; plus, it incorporates exercise to solve the sedentary lifestyle issue.

Potential Difficulties

Let’s look at some of the potential difficulties.

1. The diet can be expensive.

When you eat primarily fish, fresh (preferably organic) fruits and vegetables, nuts, etc. you will find that they are more expensive than grabbing a cheeseburger from a fast food joint or buying junk food from the vending machine at work.

But . . . if you consider the health problems you may endure in the future and the cost of health care that goes with those problems, you may want to think twice about the actual cost. The healthy foods on the Mediterranean diet may not seem so expensive after all.

2. Possible food allergies.

It is possible that some people may have allergic reactions to some of the foods in the Mediterranean diet. Olive oil may not agree with their digestive system, etc. It happens. If you have serious reactions to any of the foundational foods of the diet, you would probably want to choose another diet – just make sure it is a healthy one.

3. The toxicity of fish.

The Mediterranean diet is rich in fish and is one of the most toxic foods on the market today because of pollution in the world’s waterways

Educate yourself and find out which fish are richest in healthy omega-3 fatty acids, lowest in mercury contamination, and sustainably produced. According to the Environmental Working Group (EWG) there are better (and worse) choices when buying fish.  Check out their website for details on how to buy fish – The EWG’s Seafood Guide.

You can also get your omega-3 fatty acids from sources such as flaxseed, walnuts and Brussel sprouts.

4. Cost and availability of fruits and vegetables.

It may not always be easy to obtain fresh seasonal produce and some of the more common choices in the Mediterranean Region may not be available in your area – or the cost will be prohibitive – especially for organic.

Easy to Adapt?

Will it be easy to adopt the Mediterranean Diet with a full commitment?  Maybe not.  It may take some serious adjustment and determination to stay with it.

As Americans we are used to eating whatever we want, whenever we want it. If we are feeling hungry or blue – grab that tub of ice-cream. When we are bored, frustrated or angry, we reach for comfort foods like a bucket of fried chicken with mashed potatoes and biscuits form KFC.

Food has become far more than sustenance for many people. It is frequently used as a form of ‘medication’ for emotional problems. It that plays into your eating patterns, staying with any diet will be challenging.

When you start the Mediterranean Diet it can take time to adapt to the practice of thinking about what you are eating and being willing to make healthy choices. Eating fried chicken and mashed potatoes with thick gravy is not encouraged. The tub of ice cream should be replaced with a bowl of sweet, healthy fruit that is preferably high in fiber.

Such dramatic changes in your approach to food and eating habits may not sit well with some people. It may be too different and troublesome. Maybe that will be the case initially. But, you know that anything worthwhile often has challenges that must be faced. Major accomplishments rarely come easily.

Adopt the Mediterranean Diet!  Give it your best shot (including your time and energy), keep a positive attitude no matter what, and you may be surprised at how fast you realize that this is diet you want to stay with the rest of your life.

Your body and health will reflect the benefits of this diet in time . . . give it a real chance!

 

Buying Healthy Foods, CLEAN EATING, Exercise, Feed Your Family Well, Fruit, Health and Fitness, Healthy Diet, Healthy Eating, Healthy Foods, Healthy Living

Anti-Aging Benefits of Mediterranean Diet

Jonathan Swift said, “Everybody wants to live forever, but nobody wants to grow old.”  Wouldn’t it be nice if we could stay healthy and young and live as long as possible? Because that is a deep down desire of the majority, many people are always on a quest to slow down the aging process.

So, our question for today is:

What are the Anti-Aging Benefits of the Mediterranean Diet?

First, we must acknowledge that no diet in the world can halt or slow the aging process. Aging is inevitable and food is not the elixir of life – although the type of food you choose can lengthen or shorten your life.

What has been proven by numerous studies is that the Mediterranean diet lessens your risks of getting certain diseases. It also offers a range of health benefits that will allow you to age in a healthy way. When you whole-heartedly adopt the Mediterranean way of eating, you will reduce your risk of health problems such as Alzheimer’s, Parkinson’s, stroke, heart diseases, etc.

That alone can be classified as anti-aging. Old age is often associated with health problems. If you can grow old and maintain your health, that would be a fine way to live. The Mediterranean diet can help you do that.

Typical Junk-Food Diets are the American Way

Unfortunately, the standard diet for most Americans is filled with junk food, sugary sodas, fast foods and processed, additive-filled food, etc. – basically empty calories.

Obesity is an epidemic. People eat whatever is the most convenient with little regard for their health. This is very upsetting and dangerous for the population as a whole.

There is a wide assumption that healthy food is not delicious. People believe that to eat healthy they must live on a steady diet of raw carrots and steamed chicken breasts. As a result, they choose not to do so. They would much rather have a fast-food burger and cheese fries – it’s easier and tastier.

What they don’t know is that the Mediterranean Diet is filled with DELICIOUS AND HEALTHY food, which is why people in the Mediterranean Region often live healthier and longer lives than Americans.

Why the Med-Diet Is Better for Your Health

The foundation of the Med-Diet is fresh vegetables. In the US, vegetables are typically an afterthought, with unhealthy choices like French-fried potatoes classified as vegetables.

When you make vegetables the center of your meals, you will get your daily dose of antioxidants to fight the free radicals in your body; plus give your body necessary nutrients and keep your skin healthy and supple.

Fruit is another important part of the Med-diet. They are filled with nutrients and rich in fiber, which slows down digestion so you do not get hungry as quickly. The fruit also prevents sugar cravings.

Refined sugar is at the root of many health problems, plus it causes your body to age more quickly. Just reducing your sugar intake will benefit you immensely, including making you less likely to get Type 2 Diabetes.

The diet is also rich in fish and nuts – both excellent sources of protein and healthy omega-6 fatty acids, which protect your from losing lean muscle and developing osteoporosis.

Mediterranean Diet
Image by karandaev

A glass of red wine after dinner that is suggested in the diet (a common practice in the Mediterranean) has been shown to reduce the risk of heart disease. A limited amount of red wine can be beneficial to your health – unlike beer, vodka or bourbon.

The Mediterranean diet will definitely benefit your health tremendously, when you adopt it as a way of life. As long as you exercise regularly and eat in moderation, you are more likely to live a long and healthy life – and age with style and grace.

If you have not already made the decision to try this new way of eating that definitely includes some anti-aging benefits, I encourage you to do so ASAP!

 

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Mediterranean Diet – Excellent Choice for Women

Lead researcher, Cecilia Samieri, DVM, PHD, Boston University School of Medicine stated, “Women with healthier dietary patterns at midlife were 40% more likely to survive to age 70 or over.” That is proof that a diet does affect your longevity. But you already knew that.

But, why is the Mediterranean Diet specifically an excellent choice for women?

Mediterranean Diet - Excellent Choice for Women
Image by lunamarina

The average American woman’s diet is filled with highly-processed foods, high in unhealthy fats, high in refined sugar and white flour, filled with additives, and low in nutrition.

Continual consumption of such an unhealthy diet wreaks havoc on a woman’s skin and her body.  It causes her to age more quickly; it weakens her muscles; her energy levels drop; inactivity sets in; and she eventually loses her natural sense of well-being.

The Mediterranean Diet is primarily a natural food diet made up of fresh fruits and vegetables, fish, legumes, nuts, and a little red wine. It is high in monounsaturated fats due to the use of extra-virgin olive oil which is extremely beneficial to the body. Processed foods, fast foods, high sugar content and unhealthy fats are not part of the eating plan.

A Different Way of Eating

The Med-Diet is a different way of eating – you will be feeding your body natural foods that are healthy for the body and mind!

Most women who are struggling to lose weight generally reduce their food intake and start exercising vigorously. While both of these things can be helpful, reducing your food intake, but continuing to eat unhealthy foods is not a wise choice.

It is much better to choose a healthy diet and to eat in moderation to lose weight.  You could possibly eat junk food in moderation and stay slim; but, think about what are you would be doing to your body in the process. You may be choosing to lose weight at the cost of your good health.

It isn’t difficult to see that it would be much better to eat healthy foods like salmon drizzled in olive oil, Greek yogurt with a little honey, stir-fried broccoli, or Quinoa Pasta Primavera, etc.

That is what makes the Mediterranean diet so fantastic. The food you get to eat is actually delicious, nutritious and beneficial to your health.  No more forcing yourself to eat another bland steamed chicken breast or chalk-like protein shake – or caught between feeling half-starved or binge eating when no one is looking.

Reap the Rewards

  • Fresh vegetables and fruits will ensure your body has adequate fiber and vitamins.
  • Calcium rich foods such as kale, Brussel sprouts and spinach will prevent the dreaded osteoporosis.
  • Legumes and potatoes, which are rich in potassium, will prevent you from losing muscle tone and will also lower your blood pressure.
  • Olive oil will reduce your risk of heart disease.
  • The healthy omega-3 fatty acids found in the fish that you eat will do wonders for your health. The modern day diet is too high in omega-6 fatty acids and too low in omega-3 fatty acids. The Mediterranean diet will reverse this awful trend.
  • Honey as your natural sweetener along with generous servings of fruit will help minimize your sugar intake and help avoid Type 2 Diabetes.

Unlike the Atkins Diet, Paleo Diet or Cabbage Soup Diet, the Mediterranean Diet is not too restrictive, which makes it much easier to follow and to sustain over the long-haul.  You will be able stay on the diet because you will be enjoying yourself rather than suffering and staying on track through pure will power.

The Mediterranean Diet is a way of life. It will work wonders for your health and peace of mind. All it takes is a desire to be healthy and a willingness to prepare and eat the wonderfully delicious foods in moderation and daily exercise to start living a healthier lifestyle.

Mediterranean Diet - Excellent Choice for Women
Image by Mike Baird

To all women, I say, “ Make this choice as soon as you can and enjoy the health benefits and sense of well-being that come from being on a nutritious, well-balanced diet.”

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Start Clean Eating on a Budget

Last week we talked about healthy eating on a budget. Today I want to take it a step further and focus on how to start clean eating on a budget.  It is very similar with just a couple of extra steps.

Clean eating focuses on fresh ingredients, no processed foods, and eating good foods as close to nature as possible such as: fruits, vegetables, whole grains, cage-free eggs, grass-fed beef and grain-fed poultry, and raw milk (if possible) to your diet.

Some of these may seem like a burden when you are on a small food budget, but with the tips below, you can eat clean and stay within your budget. I am sure you will recognize some from the previous post; but read through there is extra information that applies specifically to clean eating.

Buy In-season Produce

A major component of clean eating is buying fresh produce rather than canned fruits and vegetables. Frozen produce is OK; but, if in-season fruit is available, it is always better to choose that. Buy in bulk, and freeze it yourself.

Use Google to help you search for seasonal produce in your area. When you can buy it from a Farmer’s Market, or even directly from the farmers, it will be less expensive. My next choice is SPOUTS Farmer’s Marker, if there is one near you. Those sources will probably be the least expensive.

For example:  you may be able to buy strawberries, peaches, and nectarines very inexpensively in the summer and find that squash is a better buy in the fall.  Always buy extra when the price is right and freeze the leftovers

Don’t Worry About Superfoods

When you first start reading about clean eating, you may find “experts” expounding the importance of certain superfoods that you should start eating. The reality is – they are nutritious and excellent additions to your diet; but, you don’t have to eat them just start a clean eating.

If you cannot afford to add chia seeds of flax seeds to every smoothie or eat a pomegranate each morning, don’t worry about it. Buy the clean foods you can afford and eat those – you will be doing just fine.

I have been on a clean eating diet for almost a year and have never purchased chia seeds.

Eat Less Meat

It is important to have a good amount of grass-fed, organic lean meat in your diet; however, it is a little more expensive than other options. To help when you are on a budget, remember: it does not have to be the main dish all the time.  You can cut back on the amount of meat you eat by using it as an ingredient in a salad, a casserole, or a stir-fry.

Learn to cook with more vegetables and grains as primary ingredients in your meals.  You may even want to learn to cook vegetarian dishes and serve those on alternate days.  There are wonderful recipes available that you can try. Check out The Healthy Diet Cookbook for some tasty choices.

As noted before, you can also use chicken, fish, eggs, cheese, nuts and seeds to add protein to your meals. Beef is good, but it is not the only choice.

Be Smart When it Comes to Buying Organic

Start Clean Eating on a Budget
Image by elenaphoto

Everything you eat does not have to be organic on a clean eating diet.  You just need to know which foods and ingredients should be organic and avoid the extra unnecessary cost of buying the ones that are perfectly fine from the regular bins.

The items that should always be organic, if at all possible are:

  • Meat
  • Dairy
  • Grapes
  • Apples
  • Blueberries
  • Strawberries
  • Nectarines
  • Peaches
  • Cherry Tomatoes
  • Corn
  • Cucumbers
  • Snap Peas
  • Celery
  • Hot Peppers and Sweet Bell Peppers
  • Leafy Greens: Lettuce, Green Collards and Kale
  • Spinach
  • Potatoes
  • Soy

It seems like a lot, but all of those listed are fairly easy to find in organic bins and there is not always a huge cost difference. There are a many others you can buy from the conventional bins and be OK – especially items that can be peeled easily – carrots, beets, plums, mangoes, papayas, bananas, oranges, etc.

By following these four easy tips, you will be well on your way to eating clean and sticking to your budget.

Remember planning your meals a week in advance will help you buy only food items you need and will use within the week. And . . . once your list is made, always check your pantry and fridge before you shop so you don’t buy duplicates and end up wasting food.

Clean eating is good for you – for your family – and for the environment.  Join the trend today – start clean eating on a budget, and live a longer, healthier life.