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6 Nutrition Tips for improving your diet

• If you eat meat, eat it baked, grilled and broiled rather than fried. Take the skin off before eating chicken. Eat fish at least once a week.
• Cut back on extra fat, such as butter or margarine on bread, sour cream on baked potatoes, and salad dressings.
• Eat plenty of fruits and vegetables with your meals and as snacks.
• When eating away from home, watch out for “hidden” fats (such as that in salad dressing and desserts) and larger portion sizes.
• Read the nutrition labels on foods before you buy them. If you need help reading the labels, ask your doctor or your nutritionist.
• Drink no- or low-calorie beverages, such as water, unsweetened tea and diet soda.

Eat More Fiber

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.

Play Some Music

There is something to be said about the effects of music on the soul. After all they say music soothes the savage beast in us. The vibrations we give off attract others of like mind so we in turn feel a connection to them, in other words we vibe with them. The vibration music gives off does something to our inner vibes as well. So next time you come home from a long day at work how about turning on some nice music to soothe you. Whether it’s jazz, classical, or a nature sounds cd tune in to your inner vibe and let the sounds relax you from a stressful day.

Gotta get your daily calcium

A woman in her 20s needs about 1,000 mg of calcium a day. By her 30’s a woman’s bones stop growing, so it’s wise to build a reserve of bone and calcium that’ll be needed in the future. Exercise can help. Women in their 40’s can start to lose bone density. Dairy foods, leafy green vegetables, fish, and even non-dairy products that are fortified with calcium help to boost calcium-intake.

Don’t be afraid of the doctor

Sometimes they’re once a year. Other times they’re more or less often. Based on your age, health history, lifestyle, and other important issues, you and your health care provider can determine how often you need to be examined and screened for certain diseases and conditions. These include high blood pressure, high cholesterol, diabetes, sexually transmitted diseases, and cancers of the skin, prostate, and colon. When problems are found early, your chances for treatment and cure are better. Routine exams and screenings can help save lives.

The case for “an apple a day keeps the doctor away”

Apple pectin and pectin in general is classified as a soluble fiber. It has a gel-forming effect when mixed with water.  Peaches, apples, currants, and plums are all fruits rich in Pectin.

Many studies have been done on Apple Pectin and the results are promising. Due to the fact that Apple Pectin is a soluble fiber, it is effective in lowering cholesterol levels. One study shows that it acts as an antioxidant against the damaging portion of cholesterol in the blood stream. Apple Pectin cleanses the intestinal tract with its soluble and insoluble fibers, helping to maintain an intestinal balance. Apple Pectin tends to increase acidity in the large intestines, and is advocated for those suffering from ulcer or colitis. It is also good for regulating blood pressure. It has also been suggested that fiber-depleted diets actually help cause diabetes mellitus. Other studies show that the regular consumption of Apple Pectin can actually lead to a permanent reduction in insulin requirements.