Revitalise Your Health

Okay, when most people think about losing weight and eating, they think about dieting.  Well, unfortunately, all of the fad diets out there tend to cause people to gain weight.  Why?  Because they starve them to death and the person eventually breaks down and eats everything in sight because they are so darn hungry.  They also deprive them of the foods that they love.  This is not a way to lose weight, nor is it a way to live. You only cause yourself stress, which actually causes you to gain weight!

So, in eating right there are a few tips that you can follow each and every day and they’re not going to deprive you of the foods that you love, but treat those foods as luxury items so you enjoy them that much more.

Tip #13: Eat fresh fruit and vegetables that have high water content.  These are foods like tomatoes, watermelons, cantaloupe, kiwi, grapes – you get the idea.  All of those fresh and flavorful juicy fruits and veggies are good for you.  These items contain about 90 to 95% water, so you can eat a lot of these and they will fill you up without adding on the pounds.

Tip #14: Eat fresh fruit instead of processed fruit.  Anything that is processed as more sugar.  Processed and canned fruits also do not have as much fiber as fresh fruits.

Tip #15: Increase your fiber intake as much as you can.  This usually means eating more fruits and veggies.

Tip #16: Veggies are your friends when it comes to shedding pounds.  There are tons of options here and you may even want to try some you haven’t had in the past.  The leafy green varieties are the best and you always want to work in a salad when you can.  Salads are packed with nutrients as long as you don’t pour too much dressing on and load them with too much cheese.  The leafy greens also have a lot of natural water.

Tip #17: Be intelligent about what you eat.  Don’t eat just to eat.  Animals eat on instinct; people eat when they know their body really needs it.  Don’t be an impulse eater.

Tip #18: Watch everything you consume from the food itself to what you top it with.  Garnishments and condiments can sabotage a healthy meal because they are typically high in fat.

Tip #19: Get a handle on the sweet tooth.  This doesn’t mean you can’t have your sweets; just don’t eat them as a meal.  Always remember that these sweets end up adding to an area that you don’t want them to add to. Don’t deprive yourself either though, because then you’ll eat twice as many as you should.

Tip #20: Set meal times and stick to them.  Try to have your meals at specific times and eat them at that time.  An eating pattern will help you to control what you eat and when you eat it.  Also, it really is better to have 5 small meals a day rather than just one or two huge meals.  Just eating once a day makes your body feel as though it is starving, which packs on fat instead of using it as fuel. Also, don’t wait until your starving to eat.  This only makes you overeat until you’re stuffed.

Tip #21: Eat only when you are hungry.  Be sure to drink a glass of water first to determine if you really are hungry or if you are really thirsty.  Many people have the tendency to eat when they see food.  It doesn’t mean they are hungry; they just want to eat it.  Don’t eat anything you’re offered unless you really are hungry.  If you feel you must eat it out of being polite, just nibble, don’t have a meal.

Tip #22: Try not to snack between meals, but if you must have a snack make sure it is a healthy one.  If you travel a lot try to find healthy snacks and not junk food.
Tip #23: Veggies make great snacks.  They can get you through the hunger pangs if you are having them.  Carrots are great because they satisfy hunger and they are packed with nutrients.

Tip #24: Counting calories is a good idea for those must have food items.  If it is a packaged food item, then it will have the calories on the packaging.  Be sure to pay attention to serving sizes in terms of calories as well.  An Otis Spunkmeyer muffin is intended to be two servings, so you have to double the calories listed.  This is where food producers get tricky and you can’t fall in their trap.

Tip #25: Work off the extra calories by the end of the week.  If you feel you have splurged too much this week, be sure to get to the gym or go walking a little longer to work off those extra calories you have consumed.

Tip #26:  Stay away from all things fried.  If it is breaded, it is better that it is baked.  Fried foods are immersed in fat and oil.  Even after the excess has oil has been drained away, there is still oil absorbed into the food item itself.

Tip #27: Don’t skip meals.  You should have, at the very least, three meals a day, but preferably five small meals. This will keep you from getting hungry during the day and overeating out of starvation.

Tip #28: Just like fruits, fresh vegetables are better than those that are canned.  It is even better if you can eat your veggies raw.  When you cook them, you cook away the nutrients.  If you must cook them, try to boil them to the point that there is still some crispness to them.  Also, don’t soak them in butter.  If you can buy organic and pesticide free veggies, that is even better.

Tip #29: Don’t eat more than one egg per day.  It is best if you can reduce your egg intake to three a week.

Tip #30: Chocolates should be treated as luxury items.  Buy the good stuff and only eat them every once in awhile.  If you really savor each morsel, you’ll experience that much more joy in eating them and they will taste even better.

Tip #31: Eat foods from all of the food groups each day.  This is a great way to ensure you are getting all the nutrients your body needs and it helps to ward off any diet deficiencies.  Also, don’t eat the same foods all the time.  Experiment so that you don’t get bored with same old diet.

Tip #32: Try to eat breakfast within an hour of waking up.  This is the best way to give your body the jump start it needs.  Don’t wait until you are really hungry.  Breakfast is important, but you don’t need to stuff yourself.  The idea is that you’re breaking the fast from not easting all night.

Tip #33: Your diet should include all aspects of the food groups including carbohydrates.  In fact, your diet needs to be about 50-55% carbs.  Carbs are a great source of energy.  Those diets that prohibit carbohydrates are actually harming you and only making you crave them that much more.  Your diet should cause you to be deficient in anything.

Tip #34: Proteins should make up only 25-30% of your diet.  Far too much emphasis is put on meat as the main part of your meal.  In actuality, it should be considered more of a side dish rather than the main course.

Tip #35: Fats should make up 15-20% of your meal.  This is really all the fat your body needs.  A lot of this is going to be in your diet in the form of cream, sugar and the like.

Tip #36: Eat more white meat than red meat.  White meat includes chicken, fish and some other fowl.  Red meat includes beef and pork.

Tip #37: Try to go as vegetarian as you can.  This really is a healthier lifestyle, even if you can’t cut meat out completely.  The more fruits and veggies you can eat the better.  The more meat you cut out, the more fat you can cut out of your diet as well.  However, protein is important, so be certain that your option allows you to maintain good protein levels.

Tip #38: White bread is good, but high fiber multigrain breads are much better.  These breads are another way to add more fiber to your diet and they also have a good protein level.

Tip #39: Pork does not assist in weight loss in any way. The less pork you eat, the better off you will be when trying to lose weight.  Pork has a high fat content and includes food items such as bacon, ham and sausage.

Tip #40: Limit your sugar intake as much as possible.  If you must have sweetener in your coffee and tea, try to find an artificial sweetener that you don’t mind the taste of.  However, these things are not all that healthy either and should be limited as well.

Tip #41: Try grazing five to six times a day.  These are those small meals we discussed earlier.  Some people lose weight better when they never feel hungry and grazing on healthy food items can do this for you.  Plus, it keeps your metabolism working, which will burn fat naturally.

Tip #42: Don’t worry about cheating, but don’t cheat for a meal.  Eat sweets and your favorite cheat food for the flavor only.  If you want dessert after dinner, share one with the whole family.  You’ll get the flavor, but not the pounds.

Tip #43: Watch your fat intake.  Each fat gram is 9 calories.  If you know your total calories then you can figure the amount of fat in those items.

Tip #44: Take it easy on the salt and try to cut what you use in half.  Salt is one of the main causes of obesity.

Tagged with: healthy eating • lose weight • Natural Weight Loss

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Low fat diets became popular in the past 30 years or so, because it was believed that eating fatty foods would cause you to have heart disease and become fat. Like any diet which tries to go too far to one extreme though, this one has inherant problems of it’s own too.

Most people interpret “low fat” to mean “low meat consumption”. Some people in fact, tried to cut meat from their diets entirely. Now this is possible to do of course, and there are varying forms of vegetarianism which prove it can be done. Like other extreme eating styles though, cutting out all sources of meat and fat in our diets is quite difficult to do. And it’s not overly healthy for us either.

Different types of meat have different vitamins, minerals, and essential nutrients our bodies need to survive. And some of these nutrients cannot be gotten from any other type of food source.

The other problem with cutting out meats from our diet, or cutting down on them drastically, is that we must fill our stomachs some other way. And the only ways left are with carbohydrates or sugars. Now there is fiber of course, and that can be gotten with lots of fresh fruits and vegetables. And fiber helps a lot towards helping your body feel full after eating. Most people unfortunately, don’t eat enough fiber in their diets though.

So they try to fill their stomachs with carbohydrates which are quick fuels which aren’t designed to sustain us for long periods of time. So eating high carbohydrate meals often leads us to eating way too much food each day. We eat something at 8am and we’re hungry again at 9 or 10. And if the stuff we’re eating is simple carbs with lots of sugar in them, then we’re simply packing on more fat as we go throughout each day.

This is the primary reason most people are miserable on low fat diets. The diets call for a certain amount of calories each day, but eating those calories with primarily carbohydrates leaves us feeling hungry and deprived. In order to eat enough to feel full and satisfied, we’re tripling the amount of calories we should be eating. Sometimes we’re even consuming five times or more than the daily amount that’s appropriate for us.

Like carbohydrates though, there are both good and bad sources of dietary fat. By adding good sources of fat into our daily eating habits, we’re able to keep the worst of our hunger at bay, and add longer term sources of energy and fuel for our bodies too.

Omega-3 Fatty acids is one source of fat that should be included in everyone’s daily eating plans. These come from fish primarily, but they can be gotten from supplements too. There are also saturated fats and unsaturated fats. Then there are trans fats as well. Trans fats and saturated fats are very bad for you, and should be kept to a bare minimum if you can’t cut them out completely. Unsaturated fats though, are essential for the proper health and nutritional balance in our bodies, and these will also contribute to your weight loss goals too, because they help you to eat less.

Eating high quality fats in some form of protein is the best dietary choice though, because the protein also helps your body maintain it’s energy levels longer, keeps you from getting hungry too soon, and helps your body build stronger muscles and bones too. And all of these are essential to maintaining a healthy body weight.

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Tagged with: dieting • diets • lose weight • low fat • Natural Weight Loss

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Whether you want to lose a little bit of extra body fat or a whole lot, the thought of exercise usually creates groans, complaints, and general procrastination and resistance. Exercise actually seems to be a dirty word in today’s world. And most people just don’t seem to have the time, energy, or motivation for getting exercise into their daily routines.

Weight loss comes quite naturally when you start exercising though, and when people actually exercise long enough to start seeing the weight vanishing before their eyes, it can often create the enthusiasm and momentum they need to keep going. Unfortunately, most people don’t stick with it long enough to see results, because they see exercise as a sweating, hard work, body aching experience. It’s a chore they don’t particularly like doing, so they avoid it.

There are many ways to work exercise into your daily routine naturally though, the trick is to simply have fun with it. Don’t think of it as exercise either, since that seems to have negative connotations in our brains. Instead, just think of it as daily activity or daily movement instead. By getting more activity and movement into your day, you’re exercising more without really even thinking about it.

Any natural approach to health and wellness problems always involves treating the entire body, not just the symptoms of the problems. Unlike pharmaceutical medicines, which simply want to address the end results and problems, herbal and natural medicine specialists know that you won’t actually fix a problem just by addressing those end results or symptoms.

And losing weight is no different. It’s not about taking a pill to curb your appetite. And it’s not about putting a staple into your stomach so you’re physically unable to eat more. It’s about fixing your body in general. And the most important part of fixing your body includes making it become more active. Being more active isn’t the only thing you’ll do to lose weight naturally though. You will add some herbal supplements to increase the vitamins and minerals in your body, and help correct internal imbalances. You’ll also adjust the types of foods you eat, to stop putting toxic waste into it.

Getting active though, is a critical part of the natural healing process. Being active on a daily basis will actually help your body start ridding itself of toxins and excess waste faster. And by shedding the bad stuff from your body faster, you’re also able to shed the excess fat faster too.

Despite popular belief, there are some fairly simple ways to get more activity into your day. Almost anything you do which requires you to move more will help actually - even if just a little bit. Those little bits add up much faster than you might realize.

Walking up the stairs instead of taking the elevator for instance, gets your blood flowing and your muscles working. Going to the mall and walking through each and every store? This is fun for those who love shopping, and it involves a heck of a lot of walking!

The same applies to flea markets and yard sales: If you enjoy shopping at these, make an effort to do so at least once each week or more. Walking around a huge flea market for hours, or getting in and out of your car to walk around at yard and garage sales - these all serve to get your body moving much more than sitting on the couch or at the computer.

If you have kids, take them for a bike ride or go to the park and toss a frisbee or ball. Learn to play tennis or raquetball together, or be kid-like yourself and climb a tree with them.

These are all excellent examples of how you can lose weight naturally by having a lot of fun and being much more active in your day to day life, without using that dreaded “exercise” word.

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Tagged with: lose weight • natural remedies • Natural Weight Loss

The foods you consume have an undeniable effect on how you look, how you feel and most importantly how much you weigh. Certain foods are especially helpful with helping you to lose weight and after thorough research and discussion with nutritionists, RevitaliseYourHealth.com has compiled this list of the top 10 foods that you should eat to help you lose weight.

1) Apples

Apples contain pectin. Pectin is a soluble fibre that breaks down slowly, helping you to feel fuller for longer. A study performed in the late 1990’s revealed that just 5g of pectin is enough to help you feel full for up to four hours. Just two reasonably sized apples provided over two thirds of this amount.

2) Grapes

Grapes are a very sweet, tasty snack that should be used as a substitute for those biscuits you may otherwise be eating. 100g of grapes contain just 70 calories. Grapes are a fantastic detoxification fruit. They help to cleanse the system which aids with weight loss.

3) Burdock Root

Burdock is a root vegetable that contains inulin. Inulin is a carbohydrate that regulates blood sugar levels and is able to control hunger and reduce cravings. Burdock root also heps to improve fat metabolism and act as a diuretic (an agent that helps the kidneys to pass urine more often).

4) High fiber cereals

Research has shown that those who eat high fibre cereals in the morning for breakfast traditionally eat less at lunch time. Cereals contain insoluble fibre. Insoluble fibre provides volume to food without adding too many calories. For best results, try to eat cereals that contain over 6g of fibre per serving.

5) Bladder Wrack Kelp

Technically a herb, but this should still be considered. Kelp is a variety of seaweed and it can be taken as pills, tinctures or dried. Research has shown that it is capable of strengthening the thyroid which can help to boost metabolism and aid weight loss. It also works by feeding the body with easily absorbed important nutrients on a cellular level. This reduces hunger and prevents cravings. Bladder wrack kelp can be taken as a snack between meals and can be used as a salt substitute.

6) Barley

Barley is a low fat complex carbohydrate which increases your metabolism - the rate at which your body burns calories. One cup of barley contains 6g of fibre. 25g is the recommended daily allowance.

7) Sugarless Gum

I don’t know if this can technically be classified as a food, but none the less sugarless gum is a fantastic way to quench cravings, contrary to popular belief. Gum is a great way to give your taste buds a burst of flavour and prevent yourslef from consuming a sweet, caloric snack.

8) Water

This definitley can’t be considered a food, but still, water is vitally important if you’re attempting to lose weight. Research has shown that people often mistake thirst for hunger, and thus end up eating when they should be drinking. Water contains zero calories so does not contribute to weight gain, and has plenty of other health benefits which I’m sure you are aware of. Many dislike the taste of plain water - I’m one of them. To add a bit of flavour I squeeze a little lemon.

9) Dairy products

Dairy products contain a number of important nutrients, most famously calcium. Calcium is not only capable of keeping the bones strong and healthy, it’s also a proven aid in the weight loss process. Researchers have found that in a study of eight normal weight women who each had 1000mg of calcium every day managed to lose approximately 6lbs over the course of two years. 1000mg of calcium is equivalent to around one and a half pints of milk per day.

10) Chocolate

I thought it would be good to end this list on a high and what better way than with chocolate! By indulging yourself with a bar of chocolate once in a while it prevents massive binges which can lead to massive weight gain. Chocolate (especially dark chocolate) contains other health benefits, including a high concentration of antioxidants which help to fight free radicals. In moderation, there is no harm in the occassional bar of chocolate.

This article has revealed ten of the best foods that aid weight loss. They are not magic pills, they need to be incorporated into a balanced diet with regular exercise. Then, and only then, will you start to notice significant weight loss.

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Tagged with: foods that help to lose weight • lose weight • Natural Weight Loss • Super Foods & Nutrition