Local Diet

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Farmers Market

Forget all those expensive fancy fad diets. Lose 30lbs in a month? Who are they trying to kid?

The average sustained weight loss is about two lbs per week over time. Some weeks you may only lose a lb, other weeks perhaps you’ll lose three lbs.

Fruit & Vegetables

You’ll find that the flavors of really fresh fruit and vegetables, farm-fresh new laid eggs,  lean meat direct for local farms, and locally baked whole grain breads, will have you eating a bit slower, which will make you fill up on less food.Still one of the best ways to lose weight is to eat good tasting food. Instead of consuming bland salt and fat and preservative laden convenience or fast food, why not try out your local Farmer’s Market?

You see, your brain doesn’t tell you you’re full until about twenty minutes after you’ve eaten, so when you scoff down that 1,500 calorie huge burger and large fries, it’s not until those twenty minutes have passed, that your stomach tells your brain that you’ve eaten too much. Eat slower, and you will be fuller on less!

How To Cut Your Sodium Intake

Reducing your sodium intake need not be difficult. Try these tips:

  1. Buy fresh, whole foods, and not processed foods, as much as you can.
  2. Quit using the salt shaker.
  3. reduce the amount of salt used in cooking.
  4. If you must used canned vegetables, rinse them thoroughly before eating.
  5. Cut out TV dinners, fast food, and other junk
  6. Read food labels for sodium content = that includes salt, and other sodium products.

Fat Kids

Have you heard “Oh, it’s ok, it’s just baby fat!” ?

Well, baby-fat turns into ‘puppy’ fat which turns into adult fat. Kids that are overweight, are more likely to turn into adults that remain overweight.

It can sometimes be traced to genetics, but it’s more often down to too much food, particularly junk food, and too little exercise.

Kids used to play in the street, or at the park, and more and more now sit in front of the computer, TV, or games console for hours on end instead.

Kids don’t need to be put on fancy diets either. That can often promote unhealthy ideas later in life, and give kids the impression that they need to be picky and fussy about what they eat. It’s good for parents to lead by example. No good telling junior they shouldn’t eat candy or fast food junk and should exercise if they frequently see you snacking on chocolate or pizza while not moving from the couch all day.

It’s no going to work if you suddenly decide to go on a healthy eating regime, and expect them to follow along without protest either.

Just stop buying one or two items. Cut back on chips. Let them have one bag a week, not three bags a day. The same with soda. It works best for ourselves, and for kids too, if we’re gradually weaned off the junk.

Try and make time to sit at the dinner table and eat, not at the TV. It promotes family conversation too, and gives you an opportunity to show enthusiasm for healthy options, by talking about them. Educate kids about what is best for them, but don’t ban them from junk totally or they’ll simply rebel and go buy it with their allowance behind your back in any case.

Often too, it’s good to cut back on portion size. Remember that your body takes about 20 mins to tell your brain that’s it’s full, so try and eat more slowly. Make it more of a family event, rather than the latest TV episode. You’ll all enjoy your food more, and less food will be more filling, and without feeling stuffed and bloated afterward.

How Much Salt Is Too Much?

We all need some salt. It’s not poison. However, it will  effectively slowly posion you if you consume it in the levels that many people on the average salt-laden Western diet do.

We need about a minimum of 500 mg a day. That’s about 1/4 of one teaspoon. There is not an official maximum daily limit, but and most people would be wise to take around 1,500 mg. and  it’s recommended not to consume more than about 2,300 mg a day.

Many people eat twice that amount.

About 25% of Americans suffer from hypertension (high blood pressure) and about another 25% are pre-hypertensive, and are on their way to developing the full-blown condition if they continue with a high-salt diet.

We really have no control over the amount of salt in processed, restuarant or fast foods, so it’s really a good idea to limit ones intake of these, and prepare simple meals at home where possible, where we can add less salt when cooking, or simply add a little at the table, if none is added at the cooking stage.