How to Develop Healthy Eating Habits

Step 1 

Eat whole, unprocessed foods whenever possible. This means fresh or frozen fruits instead of canned, whole grains instead of enriched flour, brown rice instead of white rice, and as little fast food as possible.
Avoid ‘low-fat’ or ‘zero-calorie’ processed foods, as they typically have more sugar and salt. Refining grains also removes bran, which contains most of the vitamins, minerals, and fiber.

Step 2 

Follow the FDA’s recommendations to eat at least five servings of fruits and vegetables a day. Try sprinkling berries in your cereal, drinking a fruit smoothie or juice, and adding extra veggies to your pasta sauce, pizza, casseroles, and even sandwiches.
An official serving size is: a medium piece of fruit, a ½ cup of chopped fruit, ¾ cup of pure juice, a ¼ cup of dried fruit, a ½ cup raw or cooked vegetables, or a cup of leafy vegetables.

Step 3 

Pay attention to what, how much, and how often you eat. Absentminded eating is one of the greatest threats to successful weight management and long-term health.
Don’t multitask when eating. You’ll often stuff your face with nutritionally poor foods that are convenient but not healthy.

Step 4 

Try to drink 64 ounces of non-caffeinated fluids every day—the majority of which should be plain, pure water. A glass with every meal will help your digestion, keep you full, and help your mood—and if you drink it before eating, it can stave off hunger pangs.

Step 5 

Eat fish twice a week: it’s packed with top-quality protein, as well as omega-3 and omega-6 fatty acids that can protect your heart and brain from damage and disease.

Step 6 

It’s okay to splurge and eat something less-than-healthy now and then, just be sure to watch out how much and how often.

How To Deal With Food Addiction

Beautiful Day to all of you

I’m wishing you the most amazing beginning of the week! Today I have a video for you guys, that I think is a very important subject to talk about, Food Dependance and Addiction. I was asked a question about this subject on my Russian social network ( Vk.com ) site and I wanted to address it in a video, cause In my opinion food addiction is kind of an epidemic.
This is something that also I struggled with many for years ago, but I was able to overcome it for the most part. I also believe things that we struggle with in general, don’t ever just go away without a trace, they usually rare their head from time to time in our life, so we can see how much of it’s presence we’ve cleared out, and that is more of a psychological part. So, in this video I will share how I was able to deal with it and what I think is the best way to overcome addiction to food.

It would be wonderful if you guys also share your stories or advice or both regarding this subject,

Enjoy the Video

The Buzz on Energy Drinks

Energy drinks and nutrition bars often make big promises. Some say they'll increase energy and alertness, others offer extra nutrition, and some even claim to boost your athletic performance or powers of concentration.

But once you cut through the hype and look past the flashy packaging on energy products, chances are what you're mostly getting is a stiff dose of sugar and caffeine.

As if that wasn't enough, some of these beverages additionally contain herbal stimulants, such as guarana, ginseng, and yerba mate. You might be thinking, well, so what? Isn't drinking a can of Red Bull or Full Throttle just like drinking a can of Coca-Cola? Not necessarily.

What are the risks of these energy drinks? A study published earlier this year in The Annals of Pharmacotherapy found that healthy, young adults who drank two cans of an energy drink each day for five consecutive days had increases in blood pressure and heart rate, which the researchers attributed to both caffeine and taurine. (The subjects were sedentary throughout the study.) While the increases were not considered significant, the findings could prove dangerous to people who have high blood pressure or heart disease.

Why weight gain? With the exception of a few sugar-free versions, these drinks contain calories and carbohydrate. For example, one 8.3-ounce serving of Red Bull contains 113 calories and 28 grams of carbohydrate; one 8-ounce serving of Monster Energy has 100 calories and 27 grams of carbohydrate; and one 8-ounce serving of Original Rockstar Energy has 140 calories and 31 grams of carbohydrate.

Prenatal Pilates for Each Trimester (Pilates for Pregnancy)

Lauren Small, of the American Fitness Network, performs several standard Pilates exercises and gives modifications for each trimester. As a Pilates instructor who is in her second trimester, Lauren shows how to make Pilates safe and effective. If you were not working out or performing Pilates exercises regularly before your pregnancy, talk to your doctor first. Many doctors advise waiting until after the first trimester before incorporating Pilates into a prenatal fitness program.

Discover 7 Foods That Can Reverse Wrinkles

Now is the time to turn back the clock with food. Healthy, leafy greens boosted with some baby grasses, quality protein and knowing the right oils to cook with prove to reverse signs of aging. Certain fruits help plump the skin and achieve that nice healthy glow, but watch those grains. Whole grains, not refined, are crucial to reduce inflammation in the body, the key to keeping beautiful skin.

Exercise & Fitness : How to increase your metabolism

In order to increase your metabolism, it's important to work on portion control and to eat healthy foods like apples, oatmeal, pears, soups, low-fat granola and sardines. Find out how to feel full for a longer period of time.