Improve Your Diet

The folks at Mens Health Magazine have great tips on improving the effectiveness of what you eat if the intent is to loose weight the lasting and healthy way:

Upgrade Your Diet

Your food choices should consist of lean protein, whole grains and good fat.  Too vague, need more specifics?  Ok, print this out for future reference:

1. Don't skip breakfast!  Studies have shown that this habit tends to lead to weight GAIN. Those who eat eggs for breakfast lose 65 pct more weight than those who don't according to the International Journal of Obesity.  Organic omega-3 eggs preferred.

2.  Peanuts reduce glycemic response to a meal giving you a feeling of fullness according to a study by the American College of Nutrition.  Try organic if possible due to the high levels of pesticide found in the product.

3.  Eat low fat yogurt.  In a study by the Journal of the American Dietetic Association helps you eat less and stay full longer.

4. Eat whole grains like oats.  Oatmeal is 100% oats and tasty mighty fine.  Quaker Old-Fashioned Oats is a good choice.  Sourdough causes the least blood spike than all other breads.  Baker's Bread seven-grain is a wise choice.

5.  Enjoy your fruits. Blueberries are rich in antioxidants.  Dried plums (prunes) help fight hardening of the arteries.  Oranges provide 130 percent of your daily vitamin C requirements.  Bananas are packed with potassium which helps reduce high blood pressure and stroke.

6. Eat your veggies.  So the food pyramid is right.  Spinach does help build Popeye muscles.  An added bonus is that its high in fiber and protects against heart disease.  Asparagus has been found to destroy cancer cells.

7. Some fats are good.  Olive and canola oils are high in fat. But it's monounsaturated and that the "good" fat.  Walnuts, sunflower seeds and pumpkin seeds  is high in fiber, good fat and besides they make a delicious snake.

8. Drinking heavily might not be bad.  Green tea is considered the first choice of nutritionist.  It's considered good for your heart, brain functions and fights cancer.  Add a squeeze of lemon and table spoon of honey and you might actually drink all of it.  Finally, surprise, surprise.  Coffee might be a good choice in an adult's selection of beverages.  For all the beneficial antioxidants you should use whole beans grinding just before brewing. My personal choice is Starbucks.