The Top 3 Foods Registered Dietitians Eat Daily To Keep Their Guts Healthy

The Top 3 Foods Registered Dietitians Eat Daily To Keep Their Guts Healthy Hero ImageRegistered dietitians are some of the healthiest people we know—after all, they've devoted their lives (and years of study!) to learning everything there is to know about eating well. It's no surprise that their daily diets are packed with inflammation-busting, gut-healing ingredients. We reached out to the top R.D.s in the country to find the top good-for-your-gut ingredients they eat every single day. Here's what they said:

1. Sauerkraut.

By far the No. 1 thing R.D.s referenced was sauerkraut and other fermented foods. "I try to incorporate as many probiotic foods as I possibly can into my diet to keep my gut healthy," explains Leah Silberman, R.D. and founder of Tovita Nutrition. "I love to eat sauerkraut. I love fermented foods and how they are a source of natural probiotics, so I try to order kimchi and get pickles with my food whenever possible," says Alanna Waldron, R.D. and founder of Eats Real Food, while Miranda Hammer, R.D. and Crunchy Radish founder, notes that "fermented foods like sauerkraut, apple cider vinegar, and cultured dairy like yogurt and kefir contain beneficial bacteria that help to create a healthy environment in your gut. A strong amount of beneficial gut bacteria can help assist with not only supporting smooth digestion but overall health."

2. Bone broth.

Courtney Swan, who has her master's in nutrition and is the founder of Realfoodology, recommends bone broth and/or collagen powder. "Bone broth and collagen contain healing properties for the gut that help 'seal' and heal the gut. This is especially helpful for people suffering from leaky gut or other digestive disorders," she explains. Diana Rodgers, the R.D. founder of Sustainable Dish, further explains. "Bone broth is rich in minerals, collagen, gelatin, glycine, proline, glutamine, and glycosaminoglycans (GAGs), which are all important for maintaining a healthy gut. Thirty percent of the protein in our body is made of collagen, which builds the tissue that lines the GI tract. Low levels of collagen have been associated with inflammatory bowel diseases. Drinking broth or supplementing with collagen can help keep your intestines working well, which means better nutrient absorption."

3. Fiber-rich foods.

Fiber-rich foods are filled with prebiotics, which are, according to R.D.s, as important as probiotics for optimal gut health. "Prebiotic foods are essential for gut health because they provide food for the probiotic bacteria to feed off of," explains Jessica Cording, R.D. and founder of Jessica Cording Nutrition. "Ideally, you want a balance of soluble fiber (found in foods like oats, barley, certain fruits like apples and pears, veggies, nuts, and beans, among others), which attracts liquid to form a gel-like substance and crest stool bulk, and insoluble (the hard-to-chew parts of fruits, veggies, whole grains, etc.), which moves things through the GI tract. 

While food is incredibly important, McKel Hill, the R.D. behind Nutrition Stripped, cautions against forgetting lifestyle factors. "A healthy gut extends beyond eating fiber-rich whole foods and keeping our inner ecosystem balanced, i.e., probiotics, prebiotics, and 'bad' bacteria in check," she says. "It's important to also keep in mind the importance of managing stress, sleeping well, exercising, and adding in gut supportive supplements or functional foods if needed to address inflammation, gut permeability, or food intolerances/allergies."

https://www.mindbodygreen.com/articles/the-best-foods-to-eat-daily-for-gut-health

What 200 Calories Looks Like?

Benefits of exercise

Step right up! It's the miracle cure we've all been waiting for.

It can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. It's name? Exercise.

Click on the links below to find out if you're doing enough for your age:

• early childhood (under five years old)
• young people (five to 18 years old)
• adults (19 to 64 years old)
• older adults (65 and over)

Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence.

This is no snake oil. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life.

People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant.

Health benefits

Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.

It's medically proven that people who do regular physical activity have:

• up to a 35% lower risk of coronary heart disease and stroke
• up to a 50% lower risk of type 2 diabetes
• up to a 50% lower risk of colon cancer
• up to a 20% lower risk of breast cancer
• a 30% lower risk of early death
• up to an 83% lower risk of osteoarthritis
• up to a 68% lower risk of hip fracture
• a 30% lower risk of falls (among older adults)
• up to a 30% lower risk of depression
• up to a 30% lower risk of dementia

What counts?

To stay healthy, adults should try to be active daily and aim to achieve at least 150 minutes of physical activity over a week through a variety of activities.

For most people, the easiest way to get moving is to make activity part of everyday life, like walking or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier.

For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.

If your activity requires you to work even harder, it is called vigorous intensity activity. There is substantial evidence that vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it’s vigorous activity because you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

A modern problem

People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, house chores, shopping and other necessary activities are far less demanding than for previous generations.

We move around less and burn off less energy than people used to. Research suggests that many adults spend more than seven hours a day sitting down, at work, on transport or in their leisure time. People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group. 

Sedentary lifestyles

Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health.

Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.

Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music – and such behaviour is thought to increase your risk of many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity. 

“Previous generations were active more naturally through work and manual labour, but today we have to find ways of integrating activity into our daily lives,” says Dr Cavill.

Whether it's limiting the time babies spend strapped in their buggies, or encouraging adults to stand up and move frequently, people of all ages need to reduce their sedentary behaviour.

“This means that each of us needs to think about increasing the types of activities that suit our lifestyle and can easily be included in our day,” says Dr Cavill.

Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. For tips on building physical activity and exercise into your day, whatever your age, read Get active your way.

For a summary on the health benefits of being more active, check out this Department of Health infographic (PDF,500kb).

http://www.nhs.uk/Livewell/fitness/Pages/whybeactive.aspx

89 Incredibly Simple Swaps That Could Change Your Life - Part 1

Whole grains for white, quality for quantity, Wii Fit for Mario Kart—just one smart swap can pave the way to a healthier and happier life. We decided to go all out and provide 89 “this for that’s,” so there are no excuses when it comes to making healthier choices!

Fitness

1. Dynamic for Static Stretching

Stretching out cold muscles could lead to injury. So incorporate some active movement into a stretching routine—try lunges and arm swings before working out.

2. Interval Workout for Relaxed Run

Congrats on that 26.2-mile marathon. Now try a 20-minute interval run that involves lots of sprinting with some walking recovery. It may kick up the heat even more.

3. Incline for Flat Treadmill

In a perfect, outdoor world, flat roads rarely exist. (Sorry, midwestern readers!) Add some hills to that treadmill run by cranking up the incline, and feel the muscle-building burn!

4. Zumba for Elliptical

Trash that Cosmo-reading elliptical routine and surprise the body with a fun, calorie-burning cardio session. Sure beats staying stuck to a machine.

5. Planks for Crunches

OK have we said this enough? Crunches may not be the secret to six-pack abs. Give planks a try instead to work that wholecore. Extra points for holding it for a minute straight!

6. Warming up for Rushing Right To It

We know that barbell looks tempting. But before hitting the weight rack, do an active warm-up to loosen up limbs and get the most out of the workout.

7. Standing for Sitting at a Desk

How often does someone complain about having to sit in a cubicle all day? We have a simple solution (no college degree required)… stand. Use a pile of books to prop up the computer, or purchase one of these.

8. Exercise Ball for Office Chair

Okay, we get it. Some people really don’t want to stand at their cubicle. So stay seated but on a Swiss ball! It can help with balance and that six-pack. Fitness at the fingertips!

9. Gym for Napping

Falling asleep at the wheel? Pull over. Tired in front of the TV? Hit the gym. It provides a big boost of energy and burns calories.

10. Free Weights for Machines

Skip the big machines (they’re sweaty anyway) and go for the little guys—free weights are more versatile and allow for a full range of motion in the joints.

11. Pull-Ups for Biceps Curls

Isolating muscles is so 2012. Pull-ups are not only impressive (I can do two, thankyouverymuch) but they work way more than one muscle. Talk about multitasking.

12. Squats for Leg Press

Forget staying seated to work out the legs. Amp up the training sesh and do some squats to strengthen all the leg muscles, with some gluteus maximus work in there too!

13. Personal trainer for Guessing Games

Just when we think we’ve had enough, trainers may help push us through that second set of burpees. Look for a deal online to cut the cost in half!

14. Foam Rolling for Static Stretching

Need to get the knots out? Try using a foam roller instead of sitting and stretching to the toes. It’s almost like a personal massage.

15. Exergames for Mario Kart

Mario may be booking it through the race course, but holding the remote control does next to nothing for our own heart rate. Try out Wii Fit or Just Dance—they’re designed to provide light to moderate exercise.

16. Rowing for Biking

How often can we row, row, row a boat indoors? Take advantage of the rowing machine instead of the good ’ol bike; it’s a super upper and lower body exercise.

17. Stairs for Escalator

We’ve heard the tip a million times, so here it is for the millionth plus one. If the option’s available, go the old-fashion route and climb the stairs to burn some extra calories.

18. Fun Workout for Dreaded Workout

Loathe the elliptical? Try the stair-master. Hate the bench press? Do push-ups instead. We can still challenge ourselves without doing exercises we hate.

19. Active Date for Dinner and a Movie

Save a night at that French restaurant for retirement and go on a fun, active winter date with a special someone. Sledding can be just as intimate as duck confit, and it sneaks in a hill-climbing workout, too.

20. Parking Farther Away for Getting A Spot Up Close

There’s no need to circle the parking lot five times looking for the perfect spot. Just park further away and walk the extra 100 feet to Target. (Doesn’t count as a trip to the gym, though!)

21. Walking Farther for Running Shorter

New to running? It’s okay. Even if a mile is all that’s possible, keep walking for a good cardio workout. Hold some light weights to up the intensity even more!

22. Working Out With a Pal for Exercising Alone

Grab that special someone or just a friend and hit the gym; working out with others may strengthen trust. Plus he or she could help motivate us through that final set of push-ups!

23. Hands-Free Running for Holding Handles

Hands off! On the treadmill, don’t rely on the handlebars. They take some of the stress off the body and make that workout less challenging.

24. Cherry Juice for Muscle Medicine

Feeling sore? Rather than popping some pills, try drinking a glass of cherry juice. The antioxidants could help keep muscle swelling down. (Take that, Aspirin!)

25. Homemade Post-Workout Snack for a Protein Bar

Bring a PB&J or another post-workout snack to the gym rather than buying a protein bar. We need some after-exercise fuel, but don’t get it in the form of excess sugar!

http://greatist.com/health/89-simple-swaps-could-change-your-life

Foods For Better Concentration

Do you wake up feeling sluggish and full of fatigue? Is it a struggle to concentrate on a task longer than a few minutes? If you found that you are not able to concentrate on your work, keep in mind that you are not alone in this problem. In fact, an inability to concentrate is a common problem among people all over the world.

We all know that concentration is very important in our daily life. It is one of the main factors for success in all areas of life. We are what we eat, and if you stock up on foods rich in nutrients that fuel the brain with its essential vitamins, you’re more likely to reap the brain-boosting benefits.

Making the right choices in diet can help improve your concentration. Here are some foods to help with your concentration levels:

1. Avocado

Avocado is a source of healthy fats that stimulates circulation, which is important for the normal functioning of the brain. Avocados can reduce the risk of cardiovascular disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.

2. Fish

Fish like sardine tuna, salmon, herring and mackerel contains omega 3 fatty acids, crucial for maintenance the nervous system, also sardine is rich in iodine, which maintains mental clarity.

3. Whole Grain Foods

Wholegrain foods are excellent sources of dietary fiber and vitamin E that is required for improving the memory. Vitamin E can be found in: green leafy vegetables, whole grains, eggs, rice and in pumpkin seeds.  Also wholegrain foods improve circulation and keep the level of glucose in the blood. So it is important to eat breakfast (breakfast that include whole grains) because glucose is the key to concentration.

4. Cranberries

Cranberries contain high doses of antioxidants that protect the brain from some of the free radicals that can cause loss of coordination and memory.

5. Caffeine

Caffeine stimulates brain activity, but if you consume in moderation. Caffeine can energize and help you focus and concentrate. Caffeine can be found in coffee and dark chocolate. However, too much of coffee intake may increase the risk of heart disease so limit your coffee intake to three cups a day or less.

6. Berries

Berries contain antioxidants that protect neurons from damage to the brain and create receptors for communication between brain cells. Berries also protect brain cells from free radicals and lessen the occurrence of brain disease. Blueberries contain vitamin C that stimulates mental activity.

7. Seeds

Did you know that pumpkin seeds are rich in Zinc which is useful for our brain? This mineral is known to enhance memory and thinking skills. A handful of pumpkin seeds provide the recommended daily zinc allowance.

8. Sage

Sage has a reputation as an ally of the brain and memory, it is recommended sage oil, which will fit in your diet.

9. Broccoli

Broccoli are excellent source of vitamin K. Broccoli contains enough vitamin K needed to better the condition of your brain, avoid brain diseases and boost brain activity.

10. Tomatoes

Tomatoes contain anti-oxidant called lycopene that protects your brain cells against damaging free radicals. Lycopene acts as a layer of protection and can also prevent dementia and Alzheimer’s disease.

http://www.healthyfoodhouse.com/foods-for-better-concentration/2/

Almonds – Superfood For Weight Loss

Eating almonds helps in the fight with excess weight, because they reduce the appetite for the rest of the day, according to recent studies.
Almonds are really healthy because they are low in glycemic index. Glycemic index provides a measure of how quickly blood sugar levels (i.e., levels of glucose in the blood) rise after eating a particular type of food. Almonds cause slow and steady increasing of blood sugar and insulin, which makes people feel full longer, explain the experts.

“That makes the food with low glycemic index more effective in preventing overeating and is a healthier option for people suffering from diabetes,” says Professor Richard Mathis University of Indiana, who was doing the research. He said that participants who took breakfast with whole almonds, feel fuller longer and was registered lower concentration of glucose in the blood after breakfast and lunch, compared to those who did not have a low-glycemic breakfast.

Also it is important to intake enough calories for a balanced diet, moderate amounts of foods with low glycemic index such as almonds for breakfast, can reduce the amount of food that people need to eat to feel full and to help them to reduce or to maintain their weight.

http://www.healthyfoodhouse.com/almonds-superfood-for-weight-loss/

12 Healthy Foods That Fill You Up Best

We all know the feeling of eating too much food, of being not just full but stuffed, and yet not feeling satisfied.

When we eat, sensors in our mouth, stomach and intestines assess the volume and chemical composition of what we’ve taken in, says Stephan J. Guyenet, PhD, author of “The Hungry Brain; Outsmarting the Instincts that Make Us Overeat.” Those sensors send that information to our brain stem, which then sets our level of fullness, or satiety. Once this feeling builds, our brain decides we’ve had enough food.

The question is, which foods flip that switch?

In 1995, a University of Sydney study found that high-fiber, high-water and high-protein foods were the most filling. It’s all the stuff we know is good for us: fresh fruits and vegetables; chicken and seafood; whole grains, beans and lentils; eggs and yogurt.

“Simple, whole foods similar to what our ancestors would have eaten provide a higher level of satiety per calorie, and may encourage a slimmer body with less effort,” Guyenet says.

Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program and medical editor-in-chief of “The Mayo Clinic Diet,” agrees. “Numerous studies have demonstrated that when people eat foods high in water and fiber and low in fat and processed carbohydrates, they can achieve satiety at a lower calorie intake (but the same weight of food consumed) and, therefore, better manage weight.”

“The most filling foods contain protein, which is slowly digested, so it sticks to your ribs; and fiber, which expands like a sponge in the gut to keep you full,” explains Karen Ansel, MS, RDN, and author of “Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.” “While most fiber-containing foods, such as fruits, vegetables, beans and whole grains, are naturally low in calories, protein is a different story. Be sure to stick with the leanest sources.”

Seek out these 12 nourishing basics to get your healthy fill:

1. Beans

Rich in protein and fiber, beans fill you up and are easy on the wallet. Add them to salads, use them to displace some of the noodles in a pasta dish or plop them into soup to add staying power.

2. Broccoli & Other Cruciferous Vegetables

“I love broccoli because it contains the highest amount of glucoraphanin, which supports your body’s own detoxification system, and has very few calories,” says Ashley Koff, RD, founder of Ashley Koff Approved and The Better Nutrition Membership. “I feel the same way about cauliflower. Try frozen cauliflower to thicken smoothies.”

3. Canned Tuna

“Canned tuna is one of the most underrated foods out there,” says Ansel. “A five-ounce can give you 28 grams of protein, for only 122 calories. Plus, it’s a good source of omega-3 fats, which are key for heart and brain health.”

4. Chia Seeds

“Chia seeds are rich in slowly digested protein and fiber, nutrients that work together to keep you full for hours,” says Ansel. She recommends swirling one tablespoon of the seeds into iced tea or juice to transform them into filling snacks.

5. Chicken

“Lean proteins, like chicken, aid in satiety by affecting the hormones that control hunger and how quickly food empties from our stomachs,” says Keri Glassman, MS, RD. “Chicken also has the highest thermal effect of food, meaning it burns the most calories during digestion, versus carbs and fat.”

6. Eggs

“Eggs are a quick, easy source of protein, and they’re a lot lower in fat than you might think,” says Ansel. “One large egg gives you six grams of protein, with less than five grams of fat and only 1.5 grams of saturated fat.”

7. Greek Yogurt or Skyr (Icelandic Yogurt)

Packed with protein and calcium (Ansel says calcium is believed to help with fat burning), yogurt goes with everything from oatmeal (see below) and fresh berries to natural nut butters. Greek and Icelandic-style yogurt has even more protein than the regular kind.

8. Oatmeal

“Oatmeal contains a soluble fiber called beta-glucan,” says Glassman. “This slow-digesting fiber will keep you fuller for longer, preventing overeating, while it also may improve blood cholesterol and overall heart health.”

9. Nuts & Nut Butters

“Nuts and nut butters are satiating due to their protein and fiber,” says Jackie Newgent, RDN, author of “The All-Natural Diabetes Cookbook.” “Plus, they can provide satisfying crunch, creamy texture, and rich flavor!” Glassman suggests adding a small amount of natural peanut butter to oatmeal to deliver healthy fats and “give your sweet tooth a fix.”

10. Potatoes

Topping the charts for satiety in the 1995 study by a wide margin was… the humble spud. “Keep in mind that [study participants] ate it plain, without burying it in butter, cheese and bacon bits,” says Guyenet.

11. Quinoa

“Quinoa supplies both protein and fiber,” says Ansel. “And, unlike most other grains, it delivers complete protein.” Use in place of rice or pasta for better filling power.

12. Ricotta or Cottage Cheese

“A quarter cup of either provides a whopping 7 grams of protein,” Ansel says. “Try instead of cream cheese on a whole-wheat English muffin or bagel.”

http://blog.myfitnesspal.com/12-healthy-foods-fill-best/

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25 Ways You Could Get Back on Track Today

Don't Give Up on Your Goals!

Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!

Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since.

Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

1. Try a short workout. Even five minutes is better than nothing. For ideas browse our video library or workout generator.

2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right! Get lots of breakfast ideas here.

4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!

5. Look at Motivational SparkPages. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.

6. Track your food today. No matter how it adds up, you’ll learn from it.

7. Update your SparkPage. It’s a visual way to track your ups and downs, but also your progress.

8. Share your goals. Whether you post them on the Message Boards or share them with a friend, you’ll be more accountable.

9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!

10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.

11. Take a walk. Don’t worry about how long or far you go—just get out there!

12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.

13. Go shopping for some healthy foods. Use this shopping list for ideas.

14. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.

15. Ride your bike. Even a leisurely ride has benefits for your body and mind.

16. Work in the yard. Gardening and yard work is a great way to add activity to your day.

17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.

18. Rack up those SparkPoints! You earn them for every healthy task you do on the site—talk about motivating! Aim for a certain milestone, such as 100 points, and then reward yourself with a SparkGoodie!

19. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.

20. Re-start your SparkPeople program. Sometimes it’s easier to get back on track when you have a clean slate.

21. Measure your portions. It’s a simple way to learn how much you’re eating.

22. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.

23. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.

24. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness.

25. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction! 

http://www.sparkpeople.com/resource/motivation_articles.asp?id=1062&page=2

YOU SHOULD NEVER EAT CUCUMBERS AND TOMATOES IN THE SAME SALAD!

The only criteria people have for a salad is mixing together some tasty ingredients, but despite the flavor, there are also other things to consider. Some ingredients don’t go together in a salad, such as a combination of tomatoes and cucumber. Each of these vegetables has different digestion time, and according to Ayurveda, we must know the exact digestion time of each food we eat before mixing ingredients together.

Combining ingredients that have a fast and slow digestion is not a good idea as the lighter ingredient will end up passing in the intestine just as the first one is completely digested. This will result in fermentation of the food in your stomach that may poison your whole body. It will lead to slow digestion and fermentation of sugars and starches, and won’t allow you to enjoy your meal as you should. Besides this, the process of fermentation can also cause gasses, swelling and pain in the stomach as well as intestinal problems.

Cucumbers and tomatoes are not compatible with each other and should never be consumed together. When they reach the stomach and the process of fermentation starts, the acid released in the abdominal cavity for digestion can cause numerous digestive problems. Here are some other food combinations you should never try:

1. Eating fruit after meals is not a good idea – fruits need a lot of time to be digested and should never stay long in the stomach. Eating them after a meal will result in “wine” in your stomach that can lead to acid reflux and other digestive problems.

2. Mac and cheese is a popular meal in the USA, but one that should be avoided nonetheless. Macaroni are rich in starch, which has a different digestion time than protein, so the delay will lead to inevitable fermentation and further digestive problems. The same goes for macaroni and meat.

3. Meat and cheese omelet is a favorite meal of millions, but you should avoid putting too much protein on the same dish. Choose only one type of protein per meal.

4. You should never mix bread or noodles with orange juice as the acid content required to digest the juice can destroy the enzyme responsible for starch digestion.

5. Vegetables and cheese is another no-no combination – eating it will only result in bloating.

6. You should never eat melon and watermelon together, as these fruits are meant to be consumed alone, not in combination with any other fruit.

7. Many people love eating bananas and milk, but this combination will significantly slow down your digestion.

8. People usually add fruit to their bowl of yogurt for breakfast, but this combination will slow down your digestion and harm your intestinal flora. This especially goes for adding pineapple to your yogurt, which boosts the active ingredients that cause food poisoning.

http://www.healthylifeidea.com/probably-didnt-know-never-eat-cucumbers-tomatoes-salad/

Cravings Sweets After Eating

Sugar cravings often strike after a meal, despite feelings of fullness. Habits, brain, chemistry and your diet’s makeup cause you to crave sweets. You can learn to fight the cravings, but only after you understand why they occur.

Significance

Adam Drewnowski and Allen S. Levine write in the "Journal of Nutrition" in March 2003 that added sugar and fat make up more than 50 percent of the typical American diet and contributes to the obesity epidemic. Craving sweets after a meal can hamper weight loss efforts. You try to deny the craving, only making it more pronounced. If you indulge the craving, stopping with a small serving may be impossible for you.

Expert Insight

Drewnowski and Levine point to evidence that regular consumption of foods high in sugar and fat leads to "neurochemical changes" in the brain--hardwiring you to crave these types of foods. Food cravings often are a result of habit and association--if you have always had something sweet after a meal, you do not feel closure unless you meet that need. Sweet treats often are associated with rewards and positive feelings, so you feel good when you eat them.

Another cause of post-meal sweet cravings has to do with the mood-elevating brain chemical, serotonin. When serotonin is low, feelings of depression and sadness set in. You crave something sweet because sugars and simple carbohydrates prompt the body to release serotonin, improving your mood. Uneven blood sugar levels cause you to crave sweets after a meal as well. If you fail to balance macronutrients at your meals and eat primarily carbohydrates, your blood sugar levels soar--only to drop suddenly shortly after the meal. Your body seeks the "high" again, causing you to crave sugar.

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Considerations

Deprivation also can set you up for cravings. If you are following a strict diet and avoiding all sweets, you can make cravings worse by denying your desire to satisfy your sweet tooth. Professor Peter Rogers from the University of Bristol notes in the online resource ScienceDaily.com that the desire to eat foods, such as chocolate, combined with a knowledge that they should be eaten in moderation causes you to crave them more.

Solution

If your cravings are due to deprivation, allow yourself a small sweet--perhaps a cookie or a miniature candy bar. Sometimes, however, this sets you up for binging, in which case it might be best to go cold turkey for a few weeks. Over time, if your cravings are due to habit, they will subside. Make sure you are consuming adequate nutrition and calories during the day. Try to make each meal contain a serving of protein, healthy fats and complex carbohydrates such as whole grains. Techniques such as brushing your teeth immediately after eating or chewing a piece of minty, sugar-free gum also may help cut the desire to consume sweets after a meal. If you must have something sweet--opt for fresh or dried fruit, which offers nutrition along with natural sugars.

Misconceptions

If you seek to cut out sugar, eliminating cookies, cakes and candy may not be enough. Manufacturers add sugar to all sorts of products, from bread to salad dressings--so read food labels carefully. Artificial sweeteners may offer you a sweet taste with little or no calories, but they do little to curb your cravings. A 2004 study at Purdue University showed that artificial sweeteners may disrupt the body’s ability to count calories, setting you up to consume more calories overall. Also, because artificial sweeteners exhibit sweetness hundreds of times more intense than sugar, they may cause you to crave sweeter and sweeter products.

http://www.livestrong.com/article/77144-crave-sweets-after-eating-meal/