Suggested Servings from Each Food Group

If you’re looking for a simple way to watch your weight & eat healthy, follow this handy serving size chart to understand portions. It’s easier than you think!

Confused by all the different diets being touted as the healthiest way to eat?

One friend will only eat raw food, another has gone full paleo on you, and yet another has sworn off gluten! The good news is, there’s a science-based healthy eating plan that doesn’t require you to give up all the foods you love.
The American Heart Association recommends an overall healthy dietary pattern tailored to your personal and cultural food preferences. This pattern can include a variety of vegetables, fruits, whole grains, beans, legumes, fish, skinless poultry, nuts, and fat-free/low-fat dairy products, and should limit sugary drinks, sweets, fatty or processed meats, solid fats, and salty or highly processed foods. It’s all about making smart choices.

So, what and how much should you eat?

Here are the recommended number of daily or weekly servings of each food type, based on eating a total of 2,000 calories per day. Your calorie needs may be different, depending on your age, activity level and whether you are trying to lose, gain or maintain your weight. To find your recommended daily calories, use the NIH Body Weight Planner found at https://www.supertracker.usda.gov/bwp/index.html.

What’s a serving?

Don’t worry, you don’t have to measure everything you eat. We’ve provided a few examples of what represents one serving of common foods. Be sure to check the Nutrition Facts label on packaged foods to understand the serving size and number of servings per package. And be aware of “portion distortion.” The recommended serving size is often less than the amount you’re used to eating or the portion you are served, especially at restaurants.

Vegetables

• Fresh, frozen, canned and dried¹
• 5 servings per day
• Examples:
  •  1 cup raw leafy greens
  • ½ cup cut-up vegetables
  • ½ cup cooked beans or peas²
  •  ¼ cup 100% vegetable juice³

Fruits

• Fresh, frozen, canned and dried¹
• 4 servings per day
• Examples:
  • 1 medium whole fruit
  • ½ cup cut-up fruit
  • ¼ cup 100% fruit juice³
  • ¼ cup dried fruit¹

Grains

• At least half should be whole grain/high in dietary fiber
• 6 servings per day
• Examples:
  • 1 slice bread
  • 1 small tortilla
  • 1 cup ready-to-eat cereal flakes
  • 1 oz (⅛ cup) uncooked pasta or rice
  • 1/2 cup cooked rice, pasta, or cereal
  • 1/2 cup popped popcorn

Dairy⁴ 

• Low-fat and fat-free
• 3 servings per day
• Examples:
  •  1 cup milk
  • 1 cup yogurt
  • 1.5 oz cheese

Poultry, meat and eggs

• Lean and extra-lean; skin and visible fat removed
• 8-9 servings per week
• Examples:
  • 3 oz cooked meat or poultry
  • 1 egg or 2 egg whites

Fish and other seafood

• Preferably oily fish that provide omega-3 fatty acids
• 2-3 servings per week
• Example:
  • 3 oz cooked fish or seafood

Nuts, seeds, beans and legumes

• 5 servings per week
• Examples:
  •  Tbsp peanut butter
  • 2 Tbsp or 1/2 oz nuts or seeds
  • ¼ cup cooked beans or peas²

Fats and oils

• Preferably unsaturated
• 3 servings per day
• Examples:
  • 1 Tbsp vegetable oil (canola, corn, olive, soybean, safflower)
  • 1 Tbsp soft margarine
  • 1 Tbsp low-fat mayonnaise
  • 1 Tbsp light salad dressing

¹ Frozen, canned and dried produce can be as nutritious as fresh. Compare nutrition info on package labels and choose products with the lowest amounts of added sugars and sodium. Look for vegetables without salty sauces and fruits packed in their own juices or water instead of heavy syrup. Drain and rinse canned produce and beans.
² Note that 1/4 cup cooked beans = 1 oz protein equivalent but 1/2 cup cooked beans = 1 vegetable serving.
³ A small portion (1/2 cup) of 100% juice can fulfill one of your recommended daily servings. But keep in mind, juice isn’t as filling as whole fruits and vegetables and may have extra calories and less nutrients like fiber. Avoid sweetened juice and juice drinks.
⁴ Includes nondairy nut/grain/soy-based milks that are fortified with calcium and vitamin D and low in sugar.
https://healthyforgood.heart.org/Eat-smart/Articles/Suggested-Servings-from-Each-Food-Group 

Chicken with pearl barley

Amazing dish for increasing mileage

The recipe I have developed for you this week is very high in protein, using both chicken and eggs. Protein is just essential for runners and athletes for muscle repair and recovery. The carbs element comes from the pearl barley which I love to cook with as it's got a lovely texture.  It is relatively foolproof to cook and by cooking the barley in chicken stock, you are increasing the protein in the dish. Some fresh herbs, two soft poached eggs and sprouting broccoli, will finish off a hearty but very healthy and nutritious training meal.

 

Ingredients

Serves 2
2 free range chicken breasts
2 tbsp olive oil
200g pearl barley
1 large carrot finely diced
350ml chicken stock
2/3 large shallots or small onions
1 bunch sprouting broccoli
2 poached eggs
Mixed chopped herbs, parsley, chervil, tarragon & chives

Method

Start by pan-frying the chicken breast in the olive oil until golden brown, for around 2/3 minutes. Then add the halved shallots and place into a pre-heated oven at 190 degrees for 15/20 minutes.

Cook the pearl barely by simmering in the chicken stock with the diced carrot for 15/18 minutes until tender. When soft, cook over a higher temperature until the stock has reduced. Set aside. Poach eggs and broccoli as standard. Re-heat the pearl barley and stir in a mix of fresh chopped herbs.
 

Ingredients

2 free range chicken breasts 2 tbsp olive oil 200g pearl barley 1 large carrot finely diced 350ml chicken stock 2/3 large shallots or small onions 1 bunch sprouting broccoli 2 poached eggs Mixed chopped herbs, parsley, chervil, tarragon & chives

Vital Statistics

Serves: 2
Preparation: 20
Cooking: 20
Difficulty: Easy
Good for: Increased mileage
Calories (kcal): 650
Protein (g): 80
Carbs (g): 55
Fat (g): 37
Fiber (g): 55
http://www.realbuzz.com/articles/chicken-with-pearl-barley/
 

Elderflower-poached nectarines with vanilla ricotta cream

Tasty dessert high in fibre and vitamins

Fruit is often poached in wine but this version, poached in elderflower pressé, is delicious, simple and non-alcoholic. If you are making this for a dinner party, you could try accompanying it with a glass of chilled, sweet Muscat wine; but this dessert is so easy and quick you can make it for a midweek treat. You can prepare it in advance and it is good either warm or cold.

You could also try this recipe with peaches, pears, plums or apricots; just make sure that the fruit you use is hard, as ripe fruit will disintegrate when it is poached. A great dessert brimming with vitamins and fiber.

Method

1. Whip together the ricotta and the vanilla essence in a bowl. Chill.
2. Melt the butter and the sugar in a non-stick pan and then place the nectarines cut side down on the sugar to caramelise slightly. Remove the fruit after about 3 to 4 minutes.
3. Add the liquid and the vanilla pod to the pan and bring to the boil. Simmer the liquid for a few minutes to reduce slightly.
4. Add the fruit, cut side up, and simmer, covered, for about 10 minutes until the fruit is tender.
5. Take off the heat. Pop the cornflour into a small dish and then pour a spoonful of the liquid. Stir until smooth and then pour the whole lot back into the pan and stir in.
6. Turn on the heat again and gently stir until the liquid thickens a little.
7. Serve either hot or cold in individual glass bowls with a dollop of the vanilla ricotta cream.

Ingredients

For the nectarines:

• 3 large nectarines, halved, stone removed
• 1 heaped tbsp soft dark brown sugar
• 150ml elderflower pressé
• 150ml water
• Vanilla pod
• Knob of butter
• 1 tsp cornflour

For the ricotta cream:

• 125g ricotta
• ¼ tsp vanilla essence

Vital Statistics

Serves: 2
Preparation: 1 minute
Cooking: 15 minutes
Difficulty: Easy
Good for: Simple, fragrant, fresh-tasting and healthy dessert
Calories (kcal): 315
Protein (g): 8.9
Carbs (g): 38.8
Fat (g): 10.3
Fiber (g): 2.5
http://www.realbuzz.com/articles/elderflower-poached-nectarines-with-vanilla-ricotta-cream/
 

Spiced Autumn fruits salad with low-fat Greek yoghurt and crunchy granola

Nutritious post-exercise snack

This fruit salad makes a really tasty breakfast served with Greek yogurt and crunchy granola. The fruit is high in fiber, antioxidants and minerals, and eating it with yogurt and granola gives you a light, balanced and delicious breakfast with protein, calcium, slow-burning carbohydrates and good unsaturated fats from the nuts. You can make the fruit salad in advance and keep it in the fridge for up to a week to snack on when you fancy, and the granola will keep in an airtight container for a few weeks.

Method

For the spiced Autumn fruits salad:

1. Put all the ingredients except the apple into a saucepan and bring to a boil.
2. Simmer for about 10 minutes, adding the apple after about 6 minutes, until the dried fruit becomes plump and the fresh fruit is tender, but not too soft.
3. Spoon off the fruit into a bowl and boil the syrup at a high heat for 2 minutes. Pour the reduced syrup over the fruit and leave it to cool. You can serve it warm or cold. The compote keeps well (and the flavors improve) for up to a week in the fridge.
4. Serve in a nice glass bowl, with a good spoonful of Greek yogurt and some crunchy granola sprinkled over the top.
For the crunchy granola:
1. Heat the oven to 180°C.
2. Mix together the oats and nuts (whatever you fancy — I like flaked almonds, sunflower and pumpkin seeds, walnuts and pistachios. Pecans and hazelnuts are good too ...) with the spices and the honey, oil and water.
3. Spread the mixture evenly onto a large baking sheet.
4. Bake for 20 to 25 minutes until golden brown, turning the mixture around every 10 minutes or so for it to brown evenly.
5. Leave to cool and crisp up and add the dried fruit if using (raisins, crystalised ginger, dried apricots, figs and or or dates (optional)).
6. Store in an airtight container.

Ingredients

For the spiced Autumn fruits salad:

• 1 large hard pear, cored and cut into wedges
• 1 good quality, sharp apple like coxes, cored and cut into wedges
• 2 plums, halved and stoned
• Approximately 12 pieces of whole dried fruit — prunes, apricots or figs
• 2 cloves (optional)
• 1 cinnamon stick
• 2 star anise
• Zest of half an orange
• 1 tsp vanilla essence
• 1 tsp preserved ginger syrup
• ½-1 tbs soft dark brown sugar
• 200ml apple juice
• 150ml water

For the crunchy granola:

• 200g unrefined porridge oats
• 250g mixed nuts
• 100g mixed dried fruit, chopped
• 2 tbs honey or maple syrup
• 2 tbs water
• 2 tbs sunflower oil or melted butter
• ½ tsp cinnamon
• ½ tsp ground ginger

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: 5 minutes
Difficulty: Easy
Good for: Weekend brunch, post-exercise snack or light meal. Nutritious and sustaining, this dish will provide a balance of protein, essential vitamins and minerals and cholesterol reducing omega-3 fatty acids
Calories (kcal): 173.3
Protein (g): 1.5
Carbs (g): 39.8
Fat (g): 1.1
Fiber (g): 4.7
http://www.realbuzz.com/articles/spiced-autumn-fruits-salad-with-low-fat-greek-trans-yoghurt-and-crunchy-granola/
 

Chocolate panforte

High-energy dessert for a training diet

Panforte is the traditional Christmas cake of Siena. It is deliciously chewy and sticky and is packed with a combination of energy-giving nuts, dried fruit and spices. It can be made with or without chocolate (we prefer the chocolate variety ... of course) and it can be kept for a couple of months if it is kept wrapped in foil in an airtight container.

Panforte is a fantastic energy food for exercise. You can squirrel it away in your cake tin and cut off a piece at a time when the mood takes you — before or after exercise or just when you fancy something sweet — it is nutritious and wholesome and you only need a tiny piece to give you a boost.
You can also be quite flexible with your choice of nuts, spices and dried fruit. Just use any combination you fancy, or whatever you have in the store cupboard. The only stressful part is that you have to work very quickly once the sugar syrup is ready or the mixture stiffens and it is difficult to spread into your cake tin.

Method

1. Heat the oven to 160°C. Grease the cake tin and line it with the rice paper.
2. Put the dried fruit, nuts, cherries, ginger, candied peel, lemon zest, flour, cocoa powder and spices into a large bowl and mix together.
3. Melt the chocolate in a separate bowl over a pan of simmering water, or in the microwave.
4. Put the sugar and honey and orange flower water into a saucepan and on a very gentle heat dissolve the sugar. When the sugar has completely dissolved, bring the mixture to the boil and boil steadily for 2 minutes.
5. Take the syrup off the heat. Combine the syrup immediately with the chocolate and then with the fruit and nut mixture. It will go all stiff but don't worry.
6. Spread it evenly into the tin, push it down with your fingers and bake in the oven for 30 minutes.
7. Cool on a wire rack. Dust with icing sugar when it is cool. Cut with a very sharp knife.

Ingredients

• 3 sheets edible rice paper
• 220g whole nuts — hazelnuts, brazil and/or blanched almonds, toasted lightly
• Zest of 1 lemon
• 75g glace cherries
• 50g crystallized ginger
• 75g good quality candied peel, chopped
• 80g dried fruit
• 70g plain flour
• 2 tbs cocoa powder
• 100g slab of 70% plain dark chocolate
• 1 tsp ground cinnamon
• ¼ tsp each of ground nutmeg, ground coriander and/or ground cardamom
• 1/8 tsp ground cloves
• 115g runny honey
• 100g sugar
• 1 tsp orange flower water
• Icing sugar to dust

Vital Statistics

Serves: Makes a 20cm diameter cake — use a loose bottomed or a spring form cake tin
Preparation: 25 minutes
Cooking: 30 minutes
Difficulty: Relatively easy, but you need to work quickly once you mix the syrup with the fruit and nuts
Good for: ENERGY! Nutritious; keeps for months; good to nibble on pre or post-exercise
Calories (kcal): 454.9
Protein (g): 7.1
Carbs (g): 56.6
Fat (g): 23.2
Fiber (g): 2.5
http://www.realbuzz.com/articles/chocolate-panforte/
 

Chickpea and flageolet bean soup

Low G.I recipe for endurance training

This soup is a meal itself, it is very easy to make and is great for endurance. Beans and pulses are a very healthy alternative low G.I. carbohydrate to rice, pasta and couscous. You can experiment with different types of bean — flageolet and chickpeas work well, but you might want to try butter beans or borlotti beans.

This soup does taste better if you leave the beans to soak overnight, but quite frankly, unless you are cooking for a special occasion, life is too short to soak beans — a good quality tin is fine.

Method

1. Chop the onion and or or leek and sauté in some olive oil on a gentle heat with the bay leaf.
2. Roughly chop the other vegetables and add them to the pan and cook for 5 minutes or so. Add the ras-el-hanout spice mix (this is a north-African spice mix that you can buy in most supermarkets now. If you can't find it, use Schwartz Moroccan spice mix or make your own combination with a selection of the following: cumin, coriander, fennel, cinnamon, cloves, nutmeg, cardamom, chili).
3. Add the garlic, ginger, orange zest, beans and chickpeas, tomatoes, tomato puree and the stock.
4. Cover and simmer until the vegetables are tender. Check for seasoning. You may need some more spice  — play around a bit; you could try adding a little ground coriander or cardamom, for instance. Add the fresh herbs but reserve a little for decoration.
5. Transfer to a large serving bowl. Drizzle some fruity olive oil onto the soup and sprinkle with a little fresh parsley or coriander.
6. Eat with chunks of crusty bread.

Ingredients

• 1 onion or leek, sliced
• 1 bay leaf
• 1 carrot
• 1 small celery stalk
• Olive oil
• ½ litre vegetable stock
• 1cm fresh ginger, grated
• Grated orange zest
• 1 clove garlic, crushed
• 200g tin flageolet beans (use butter beans or cannellini as alternatives)
• 200g tin chickpeas
• 400g tin chopped tomatoes
• 1 tbs tomato puree
• 1 tsp parika
• 1 tsp ras-el-hanout spice mix
• 2 inch cinnamon stick
• Handful of fresh flat-leaved parsley or coriander, roughly chopped

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 20 minutes
Difficulty: Easy
Good for: Low G.I. meal good for endurance. Good, healthy weekday staple
Calories (kcal): 404.1
Protein (g): 23.1
Carbs (g): 53.4
Fat (g): 11
Fiber (g): 12.4
http://www.realbuzz.com/articles/chickpea-and-flageolet-bean-soup/
 

     

 

Top fitness benefits you may be unaware of

The benefits of regular exercise

Getting fit through a program of regular exercise has numerous benefits for your body and mind. However, there are also many little known health benefits too, including better hearing, focus and even sex drive. Here's our guide to some of the benefits of exercise that are not so well known.

Slimmer thighs, firmer muscles, more energy and a healthier heart are all pay-offs you’d expect from getting fitter – but here are seven benefits of improved fitness that you may not have thought of...

Deeper sleep after exercise

Being active during the day can help you get more sleep in at night. According to the US National Sleep Foundation, daytime physical activity can help you to fall asleep more quickly and get better quality sleep. Regular exercise can also help sufferers of insomnia to beat their problem. And, contrary to popular belief, recent research from the University of California suggests that even late evening workouts won’t hamper your ability to get to sleep.

Better hearing through exercise

A study at Miami University found that cardiovascular training improves your hearing in the short term and helps to preserve it in the long term. Other studies have found that the least fit people tend to have the worst hearing – and that’s even taking into account the number of exercisers blasting their ears with iPods...

More creativity from working out

Brand new research from Rhode Island College suggests that aerobic exercise can kick-start your creativity – and keep your brain cells tingling for a couple of hours afterwards. Activities that are ‘no-brainers’ and don’t require you to put in too much thought are best – so pick running or swimming over rock climbing or doubles tennis. Also, don’t go too hard, as the best creativity boost comes from exercising at a comfortable pace.

Higher libido from exercise

Yes, being fit helps to improve your sex life! A study that looked at 8,000 women aged 18 to 49 found that in women who exercise three times a week, 40% report greater arousal, 31% have sex more often and 25% find orgasm easier to achieve. Researchers at the Harvard School of Public Health involving 31,000 men found that men who are physically active have a 30% lower risk of erectile dysfunction than men who do little or no physical activity.

Better quitting power through exercise

If you are trying to kick your smoking habit, research suggests that exercise might help. A study in the Archives of Internal Medicine followed 281 sedentary female smokers, who were otherwise healthy, in their efforts to quit. The study found that smokers who take part assigned exercise sessions are twice as likely to quit and stay cigarette free compared to those who don’t do any exercise.

More regularity from exercise

Yes, we’re talking about how regularly you go to the bathroom here! An Australian study found that regular exercisers are less likely to suffer from constipation than sedentary people. The boost to your circulation – as well as the actual physical effects of movement – are thought to be the reason for this. There is even a link between high levels of fitness and low levels of bowel cancer – though this may be because fit people are more likely to eat healthily, too.

Better focus through exercising

The very fact that exercise requires planning, application, dedication and discipline means that every time you get your kit on, you are working on your character development, too. For example, a study of people training for a marathon in New York found that regular exercise improves people’s goal-setting, organization and discipline – both at work and in other areas of life.
http://www.realbuzz.com/articles/top-fitness-benefits-you-may-be-unaware-of/

Top health habits to steal from your man

6 health lessons we can learn from men

When it comes to healthy living, we may feel we have the upper hand over the opposite sex. However, there are some instances where it can pay to take a leaf out of their book. To help give your health and fitness a boost, check out these top health lessons we can learn from men.

Get into sport

Statistics show that men are more likely to participate in group sports than women, which means that women could be missing out. Sports such as football and hockey are great for improving heart health and building bones, with research published in Scandinavian Journal of Medicine & Science in Sports showing that regularly playing football can increase bone mass and density as well as improving postural balance and muscle strength. Not only that, the competitive nature of team sports is great for boosting motivation, while being part of a team can help build social bonds.

Ditch the faddy diets

With women’s magazines packed full of weight loss plans and an estimated 70 per cent of women having been on a diet in the last 10 years (compared to just 30 per cent of men), faddy eating has become a way of life for many women. Unfortunately, rather than helping you stay trim, yo-yo dieting can mess up the metabolism – causing your body to gain weight more easily – and lead to nutrient deficiency. Rather than obsessively counting calories and ignoring your hunger, try seeing food as fuel (rather than the enemy) and adopting healthier male eating habits of regular, substantial meals.

Lose the excess baggage

While women are prone to leaving the house with an entire bag full of gadgets and accessories weighing them down, men are generally content with a wallet and bunch of keys shoved in their pockets. Although few women would be happy to completely follow suit in this one, by slightly cutting down on your handbag contents you could drastically reduce your risk of serious back problems and neck pain. Make like your man and ditch all non-essential items before you leave the house and you could be doing your health a big favour.

Stop dwelling on problems

As a rule, women tend to be more led by their emotions than men and therefore react in a more emotional way when things go wrong or hurdles present themselves in life. Women are far more likely to want to go over their problems with friends, over-analyze situations and dwell on things. However, obsessing over a problem rarely makes it go away and instead too much dwelling can simply lead to anxiety, stress disorders and depression. Next time you are tempted to dwell, think like a man and engage your analytical side to try to find a practical solution to your problem instead.

Dress for comfort

From skyscraper heels to skin tight jeans, women are renowned for their restrictive fashion choices. However, this could be bad news for your health. Wearing restrictive clothing such as tight jeans, corset tops and tummy-control underwear has been found to be responsible for a host of health problems such as nerve problems, yeast infections, heart burn and abdominal pain, while wearing high heels can lead to poor posture, arthritis, hammer toes and back pain. Look after your health by taking a leaf out of your man’s style book and dressing for comfort every once in a while.

Workout with weights

Many women shun the weights at the gym due to the fear they will bulk up. However, unless you lift weights excessively, it is very unlikely this will be the case as women do not have the testosterone levels to build big muscles like men. However, what weight lifting will do is give your health a boost. Whether or not you desire toned arms, lifting weights has many other health benefits, including the ability to reduce risk of osteoporosis. On top of this, lifting weights can help with weight loss as the more muscle your body has the more calories you burn, whether you are exercising or not.
http://www.realbuzz.com/articles/top-health-habits-to-steal-from-your-man/

Beginner’s Guide to 7 Day GM Diet Plan

REMEMBER: You Will Lose Lots of Weight with This Diet in 7 Days! INCLUDED: What to Eat During Days 1-7, Indian & Vegetarian Version + The “Special” GM Diet Soup!

If you have been trying to lose anywhere between 10 to 20 pounds just as quickly as humanly possible, then you should focus on the General Motors (GM) diet.
This 7-day weight loss plan was originally designed by the GM Corporation to make sure that each and every one of their employees have the information they needed to shed excessive pounds whenever they wanted to!
Surprisingly, this program has quickly gained a global following!
If you’ve always wanted to be able to lose a crazy amount of weight in just 7-days, then you’ll want to pay close attention to all of the information outlined below!

Everything You Need to Know About This Program

The General Motors plan is a nutritional guide that is different from just about any other diet out there. However, it incorporates already known aspects of weight loss that have had fantastic results!
For instance, the GM diet is broken down into a meal schedule for just one week! It was built on the back of weekly programs that both Atkins and South Beach dieters used to great success in the past!
Keep in mind: Basically, this entire plan has been designed and developed from the ground up to produce stunning weight loss in a hurry – by helping you eat much more efficiently and in a healthy way! All this is possible without forcing you to do anything that you wouldn’t find enjoyable and pleasurable.

The Simple 7-Day GM Meal Plan

Day #1

On day one, also known as adjustment day, you should focus on getting down the basics. Your daily menu should be composed only of fruit and water while you have to follow these rules:

• You should drink between 8-10 glasses of pure water!
• You can eat almost any fruit!
• You have to avoid bananas, oil and fruit juices at all costs!

My advice: You should eat some apples and drink a couple of glasses of water for breakfast. Then you should switch to other fruits (I highly suggest a watermelon) at lunchtime, following up with even more fruits as your dinner!

Day #2

On your second day of the General Motors diet, you should focus on eating only vegetables. Trust me that this day will be hard for you unless you will follow these rules:

• You can eat any vegetable & greens (raw, cooked or baked)!
• You have to drink multiple glasses of pure water!
• You have to limit your oil intake as much as possible!
• Baked potatoes can make this day a lot easier!

Extra advice: Eating baked potatoes will help you go through this very hard period!

Day #3

The day 3 is where we begin to mix and tweak previous two meal plans. On this day, you should eat almost any fruit and any vegetable as long as you will follow these rules:

• Drink a lot of water throughout the day!
• Eat fresh fruits and vegetables!
• You can not eat bananas, potatoes, oil and fruit juice!

Keep in mind: Eating fruits in the morning and finishing the evening off with fresh vegetables is all you need for this day!

Day #4

On day 4 you will be eating only bananas, milk, water and special GM soup. However, you have to follow these rules:

• You should eat 8-10 bananas!
• At least 3 glasses of milk!
• There are no limits to amounts of GM soup you can eat!
• Drink a lot of water!
• Avoid eating oil and drinking fruit juice!

My advice: You should start with fruits in the morning. Then, you should have the special General Motors soup (see the recipe for this wonder soup at the end of this article) at the lunch and dinner. You can add a couple of bananas if you feel like a snack is in order!

Day #5

There is cool change on the day 5. If you are a vegetarian, you will have rice, and if you are a meat lover, then you can have a lean meat such as fish! Except that, you have to follow these rules:

• You can have lean meat or brown rice!
• You should eat 6-8 tomatoes!
• You have to drink at least 10-12 glasses of water!
• As stated above, you can have lean meat or brown rice!
• As always avoid oil and fruit juice!

My advice: Include your rice or lean meat to your main meals such as lunch and dinner!

Day #6

You are near the end and day 6 is approaching. You should get ready to eat according these rules:

• You can eat unlimited quantities of vegetables.
• Again, you will have brown rice or lean meat!
• You should drink a lot of water!
• You should avoid oil and fruit juice at all costs!

Pay attention: Finally, this day is going to bring more and more vegetables, as you’ll want to eliminate as much of the fruits and glucose as possible before you hit the “homestretch”. You can enjoy meat as well!

Day #7

Get ready for the grand finale! On the last day, you can eat a lot of 3 foods as long as you follow these rules:

• You can eat brown rice!
• You can combine the rice with vast amounts of vegetables!
• You should drink a lot of water!
• You can have all fruit juices you like!
• You should avoid oil as much as possible!

Pay attention: At this day, you will be pushing out that extra fat from your body! If you want to, you can continue with this nutritional plan to enjoy even better results!

The 7 Day GM Diet Chart

The Indian & Vegetarian Version of GM Diet Meal Plan

If you would like to move forward with this diet without adding any meat to the program whatsoever, then feel free to do so.
All you need to do is to follow these simple rules:

• Make sure that you increase your daily caloric intake on days that include meat!
• If you do not do this, then you might notice a major drop in energy and a slowdown in weight loss process.

Pay attention! Here is detailed GM meal plan adjusted for Indian & vegetarian version – TheFitIndian.com.

Simple Recipe for The “Special” Diet Soup

The GM Diet Wonder Soup

6 Ingredients

This “wonder” soup is very easy to prepare. All you’ll need are just these ingredients:

• 6 Large onions
• 2 Green peppers
• 3 Tomatoes
• 1 Whole cabbage
• 1 Bunch of celeries
• About 22 ounces of water

Please note: As you can see these 6 ingredients are very easy to get and will not cost you a fortune!

7 Simple Directions

1. Firstly, you need to cut onions & peppers into small pieces.
2. Sauté them in just a bit of olive oil (Until they are light brown color).
3. In the meantime, chop rest of your vegetables (Cabbage, celery & tomatoes).
4. Add these to a stockpot with water & bring to a boil.
5. You’ll want to add onions & peppers from step 2 to this stockpot.
6. Cook it for about an hour or so.
7. Add salt or pepper in moderate amounts.

After step 7 you will finally have fantastic GM soup, enjoy!

My Final Thoughts on This Diet

There are countless weight loss products out there on the market, but this is one of the few solutions to have proven itself time and time again – all across the globe.
If you want to get skinny, the General Motors diet is everything you have been searching for and so much more!
http://skinnywithfiber.org/beginners-guide-to-7-day-gm-diet-plan/

List Of 10 Foods High In Protein

We all need protein in our diet and, thankfully, there are many good food options that can deliver what our bodies require and our taste buds enjoy. Because there are so many great picks to choose from, your personal palette can be your guide when it comes to selecting your core set of go-to favorites. If you see something listed that you don’t like, you can just move on to the next entry–life’s just great that way!

10 Protein-Rich Food Sources in Alphabetical Order

1. Chicken If you’re a meat lover, a lean protein like chicken can be a great friend. At under 200 calories for 100 grams of roasted chicken breast, you can get 30 grams of protein. The same size serving of roasted turkey breast has a comparable calorie count and 29 grams of protein, which means you can seamlessly rotate between having either meat depending on your tastes on any given day.

2. Cottage Cheese Depending on the brand, a cup of nonfat cottage cheese can deliver around 15 grams of protein at just over 100 calories. Some low-fat alternatives contain more like 165 calories but can offer a whopping 20-plus grams of protein. Based on your dietary needs as a whole, consider incorporating a no-fat or low-fat option into your eating habits.

3. Edamame Half a cup of cooked edamame has 8.5 grams of protein at around 95 calories. The green soybean is a healthy pick for dieters and additionally provides valuable nutrients like fiber, magnesium and iron. If you’re among those who naturally like the taste of edamame, consider yourself lucky and enjoy.

4. Eggs Whether you’re an egg-whites-only purist or a whole-egg kind of person, there’s no denying the protein value of eggs. One large egg has around 70 calories and 6 grams of protein. An egg white itself has under 20 calories and approximately 3.6 grams of protein, which can be one of the most convenient ways to add a little protein to your diet for not a lot of calories. For convenience's sake, you can keep a tupperware of hard boiled eggs in your fridge and then pull one out here or there throughout the week when you need something fast.

5. Greek Yogurt One of the tastiest ways to up your protein intake is to pick up a container of Greek yogurt. A less-than-100-calorie, low-fat version can easily pack in somewhere between 10 and 17 grams of protein, depending on the particular product. Sample multiple brands and multiple flavors until you hone in on the specific set of items that suits you best. Personally, I love Dannon’s Light and Fit line of Greek yogurts, which products are fat free and have 12 grams of protein at just 80 calories each for a 5.3-ounce container.

6. Kidney Beans A tablespoon of boiled kidney beans has 14 calories and 1 gram of protein. Black beans, at 41 calories for a tablespoon, have 2.6 grams of protein while a 46-calorie, 1-tablespoon portion of chickpeas has 2.4 grams of protein. Such picks from the legume family can make a multitude of dinners better so get creative. Throw some chickpeas on your salads, some kidney beans in all of your rice dishes and some black beans in all of your soups.

7. Milk At 8 grams of protein for around 80 calories, a cup of nonfat milk is a legitimate option for quick satisfaction. Picks like soy milk and almond milk don’t provide nearly as good of protein-to-calorie ratios, but the dairy-free alternatives still do provide some protein if lactose isn’t your thing. As we know, milk does the body good so drink a glass plain or combine it with your favorite protein powder before or after an intense workout.

8. Peanuts Nuts are definitely my protein source of choice, perfect when you’re on the go or just in need of a quick pick-me-up. One ounce of peanuts provides 7 grams of protein at around 160 calories. The same size serving of almonds has a similar calorie count and contains 6 grams of protein, making almonds another great option. Pumpkin seeds and pistachios similarly have a great protein-to-calorie ratio when you’re looking for some variety. Because the nut and seeds family packs in so much protein, nut and seed butters can also be great for your eating regimen as long as you stick to natural options that stay away from loads of sugar and artificial preservatives.

9. Tofu A 100-gram, 76-calorie serving of tofu has 8 grams of protein. Although the texture isn’t for everyone, those interested in vegetarian- and vegan-friendly picks may consider tofu to be a fantastic option that can be regularly included in their meals. As desired, be on the lookout for tofu-based products like tofu burgers to replace fattier options that you may be currently consuming.

10. Tuna A 2-ounce, 50-calorie portion of canned tuna in water provides 11 grams of protein while a 3-ounce serving of cooked bluefin tuna is around 150 calories and delivers 25 grams of protein. Based on convenience and your preferences, either option can be a terrific source of necessary nutrients for a healthy life. When I’m in need of some serious protein, I open up a can of tuna and start eating.

Eating Considerations

Depending on your body and lifestyle, your personal daily protein requirements may differ from someone else so make sure you’re eating accordingly when identifying what fantastic foods will work for you. Look at the nutrition information for what you’re already eating and identify how much protein you’re getting from each item. Consider making healthy substitutions to eliminate empty calories that you’re getting from fatty foods that don’t provide you with essential elements like protein, fiber, minerals and vitamins.
Make sure that your protein choices and serving sizes are in line with your overall weight-maintenance and daily-calorie goals. As part of a healthy diet, limit the amount of sugar you consume and always balance out your sugar intake with a healthy protein.
Also, make sure you’re getting in enough vegetables and fruits to round out your health-
http://www.healthdigests.com/10-foods-high-in-protein/

Chicken with pearl barley

Amazing dish for increasing mileage

The recipe I have developed for you this week is very high in protein, using both chicken and eggs. Protein is just essential for runners and athletes for muscle repair and recovery. The carbs element comes from the pearl barley which I love to cook with as it's got a lovely texture.  It is relatively foolproof to cook and by cooking the barley in chicken stock, you are increasing the protein in the dish. Some fresh herbs, two soft poached eggs and sprouting broccoli, will finish off a hearty but very healthy and nutritious training meal.

Written by Alan Murchison

Alan is a Michelin chef, restaurateur and cookery author who has appeared regularly on the Great British Menu, both as a competitor and a mentor. He currently runs a string of Michelin-starred restaurants.

Ingredients

Serves 2
2 free range chicken breasts
2 tbsp olive oil
200g pearl barley
1 large carrot finely diced
350ml chicken stock
2/3 large shallots or small onions
1 bunch sprouting broccoli
2 poached eggs
Mixed chopped herbs, parsley, chervil, tarragon & chives

Method

Start by pan-frying the chicken breast in the olive oil until golden brown, for around 2/3 minutes. Then add the halved shallots and place into a pre-heated oven at 190 degrees for 15/20 minutes.

Cook the pearl barely by simmering in the chicken stock with the diced carrot for 15/18 minutes until tender. When soft, cook over a higher temperature until the stock has reduced. Set aside. Poach eggs and broccoli as standard. Re-heat the pearl barley and stir in a mix of fresh chopped herbs.
 

Ingredients

2 free range chicken breasts 2 tbsp olive oil 200g pearl barley 1 large carrot finely diced 350ml chicken stock 2/3 large shallots or small onions 1 bunch sprouting broccoli 2 poached eggs Mixed chopped herbs, parsley, chervil, tarragon & chives

Vital Statistics

Serves: 2
Preparation: 20
Cooking: 20
Difficulty: Easy
Good for: Increased mileage
Calories (kcal): 650
Protein (g): 80
Carbs (g): 55
Fat (g): 37
Fiber (g): 55

http://www.realbuzz.com/articles/chicken-with-pearl-barley/
 

How to get started in healthy eating — part 1

Choosing the right foods for health and fitness

We talk about healthy eating all the time — but what does it really mean? Is it really about throwing out the chocolate and stocking up on celery sticks? Or is there more to it than that? Here's how to get started in healthy eating ...

 

Let us explain. There are different nutrients in different foods. You need a wide variety of foods so that you have a better chance of eating all the nutrients your body requires.

Ideally your meals should be based around the following five food groups: 

Healthy eating is about balance — about getting the right range of nutrients from a number of food groups. No foods are ‘forbidden’ — anything you want to eat will have its part to play and a place in a healthy diet.

• Bread, cereals and potatoes
• Fruits and vegetables
• Milk and dairy products
• Meat, fish and alternatives
• Fats and sugars

Bread, cereals and potatoes

These should be the basis for every meal. This might be a baked potato, some mash, a wholemeal roll, pasta, steamed rice, couscous, polenta, bulgar wheat, pearl barley and the list goes on. Aim for wholegrain versions of cereals when you can — this means brown bread and rice and wholemeal pasta. Wholegrains have been associated with healthier hearts and contain extra fiber, which can help prevent constipation and bowel cancer.

Fruits and vegetables

A key part of your diet, they provide water, fiber and an array of vitamins, minerals and antioxidants. They have been shown to help prevent a number of diseases and illnesses including heart disease, stroke, cancer and high blood pressure. Include fruit and vegetables at every meal, and aim for at least five portions a day. A portion is usually around a handful — so that can be an apple, a fruit smoothie, a side salad, a can of tomatoes, some steamed broccoli …

Milk and dairy products

These are a good source of calcium as well as protein, vitamins and other minerals. If you do not eat dairy products or are a vegan, soya or similar replacements fall into this category. Eat two to three servings of low fat dairy products per day. This could be milk with your cereal, a yogurt with lunch and some low fat cream cheese in the afternoon. Calcium can also found in tofu, nuts and beans.

Meat, poultry and fish

These provide protein, B vitamins, iron and zinc. Meat alternatives also fall into this category. Beans, nuts and pulses also provide protein, but contain less iron and B vitamins, so if you do not eat meat you need to ensure you are getting these micronutrients from other sources. Protein is very satisfying, so if you eat a little at every meal you are more likely to feel full and less likely to overeat or snack later. Oily fish are an extremely good source of healthy fats — aim for two portions per week. Trim visible fat from meat to cut down on bad fats.

Fats and sugars

Fats and sugars should make up the smallest part of your meal. Fats should be good fats where possible i.e. olive oil, nut, seed or plant oil. Sugary treats are fine on occasion and indeed are part of a healthy diet, but can cause tooth decay if eaten too frequently.
Remember to eat regularly to give your body the supply of energy it needs. Don’t skip breakfast, it’s a false economy! You will only end up overeating later in the day.
Drink at least eight glasses of water a day (this can be in diluting juice, herbal teas etc.) and feel free to have one alcoholic drink a day too — this can actually be beneficial to health. Binge drinking is however, a no-no.
http://www.realbuzz.com/articles/how-to-get-started-in-healthy-eating-part-1/
 

Male health through the decades

Stay healthy throughout your life

Every man’s exercise needs change throughout his life. With this in mind, here is a guide to the lifestyle actions and exercises that you’ll need to do in order to maintain your health during four important decades of your life — your 20s, 30s, 40s and 50s.

Life in your 20s

Statistics show that 21 per cent more men than women aged 16 to 24 are regularly active. Young men are generally more likely to be involved in sport than young women, and are more likely to have kept up an activity since school days. However, a gung ho approach can also mean that ‘action men’ put themselves at risk of sports injuries through failing to warm up, overdoing it and showing off! Also, those of you twentysomethings who aren’t healthy and active at this stage may well be getting away with it — at least esthetically. With an average of 12 per cent less body fat than women, and a higher metabolic rate due to higher lean muscle mass, young men are less prone to gaining weight than women.
However, before you relax, bear in mind that bad health habits will be wreaking damage on the inside. Too much dietary fat, sugar and alcohol, as well as too few vitamins, minerals and essential fatty acids, can contribute to the furring of the arteries, reduced insulin sensitivity and fatty deposits around the internal organs. But the most important health decision you can make now is not to smoke, as it will become increasingly difficult to give up as you get older.

How can I maintain my health in my 20s?

If your current activity level involves walking to the bar or ripping the packaging off a ready meal, it’s time to wake up to reality. Heart disease is one of the biggest killers of men, and the evidence that a poor diet and insufficient physical activity are the prime causes is irrefutable. If you’ve had a bit of a break from exercise, do ease yourself back in slowly, allowing a period of weeks (not days!) to increase the volume of activity. Always warm up before you step up the pace and consider adding some strength training to your regime to make muscles and connective tissues more robust. Even if you are regularly active, make warming up and stretching part of your routine and don’t ignore aches and pains or try to ‘work through them’. It’s much more sensible to take a few days off instead — and if the problem doesn’t go away, see a sports medicine professional such as a physiotherapist.

Vices such as smoking and drinking excessively can deplete your body of vitamins and minerals. Heavy drinking and smoking increase the need for the B vitamins and vitamin C, and may affect zinc absorption levels. These needs can be satisfied by eating meat, shellfish, dairy products and whole grains. Drinking also increases the need for folate (which occurs in yeast extract, beans and pulses, breakfast cereals, liver, and wheatgerm) and magnesium (in whole grains, nuts and seeds). Smokers may want to up their intake of vitamin E (in vegetable oils, avocadoes, nuts and seeds), as well as stock up on watercress and broccoli, which are high in phenethyl isothiocyanate — a phytochemical that has been shown to reduce the risk of tobacco-induced lung cancer.

Every man’s exercise needs change throughout his life. With this in mind, here is a guide to the lifestyle actions and exercises that you’ll need to do in order to maintain your health during four important decades of your life — your 20s, 30s, 40s and 50s.

Life in your 20s

Statistics show that 21 per cent more men than women aged 16 to 24 are regularly active. Young men are generally more likely to be involved in sport than young women, and are more likely to have kept up an activity since school days. However, a gung ho approach can also mean that ‘action men’ put themselves at risk of sports injuries through failing to warm up, overdoing it and showing off! Also, those of you twentysomethings who aren’t healthy and active at this stage may well be getting away with it — at least esthetically. With an average of 12 per cent less body fat than women, and a higher metabolic rate due to higher lean muscle mass, young men are less prone to gaining weight than women.
However, before you relax, bear in mind that bad health habits will be wreaking damage on the inside. Too much dietary fat, sugar and alcohol, as well as too few vitamins, minerals and essential fatty acids, can contribute to the furring of the arteries, reduced insulin sensitivity and fatty deposits around the internal organs. But the most important health decision you can make now is not to smoke, as it will become increasingly difficult to give up as you get older.

How can I maintain my health in my 20s?

If your current activity level involves walking to the bar or ripping the packaging off a ready meal, it’s time to wake up to reality. Heart disease is one of the biggest killers of men, and the evidence that a poor diet and insufficient physical activity are the prime causes is irrefutable. If you’ve had a bit of a break from exercise, do ease yourself back in slowly, allowing a period of weeks (not days!) to increase the volume of activity. Always warm up before you step up the pace and consider adding some strength training to your regime to make muscles and connective tissues more robust. Even if you are regularly active, make warming up and stretching part of your routine and don’t ignore aches and pains or try to ‘work through them’. It’s much more sensible to take a few days off instead — and if the problem doesn’t go away, see a sports medicine professional such as a physiotherapist.

Vices such as smoking and drinking excessively can deplete your body of vitamins and minerals. Heavy drinking and smoking increase the need for the B vitamins and vitamin C, and may affect zinc absorption levels. These needs can be satisfied by eating meat, shellfish, dairy products and whole grains. Drinking also increases the need for folate (which occurs in yeast extract, beans and pulses, breakfast cereals, liver, and wheatgerm) and magnesium (in whole grains, nuts and seeds). Smokers may want to up their intake of vitamin E (in vegetable oils, avocadoes, nuts and seeds), as well as stock up on watercress and broccoli, which are high in phenethyl isothiocyanate — a phytochemical that has been shown to reduce the risk of tobacco-induced lung cancer.

Life in your 30s

According to the Harvard Medical School, you're likely to lose five to 15 per cent of your aerobic capacity for each decade after the age of 30. So the rot starts here! But, as the experts point out, exercise regularly and you can combat this natural decline. What’s more, being physically fit can dramatically reduce men's deaths from heart disease, even when cholesterol rates are high, according to research from Queen's University in the United States. Doing the equivalent of four to five 30-minute workouts per week was found to be sufficient to significantly reduce the risk of heart disease.
Those of you who have been regular participants in sports or exercise for the past decade will be faring better than those who have only just decided to take action — but even regular performers may notice a slight decline in performance in the second half of your 30s, as maximal oxygen uptake begins to deteriorate.

How can I maintain my health in my 30s?

It’s all too easy to slip into an exercise comfort zone as you get older — but be prepared to step outside of it regularly. If you want to stay quick, Harvard Medical School recommends adding speed work to aerobic workouts. Using weights, two to three days a week, combats the natural loss of muscle mass as you age, too. A recent study in Sports Medicine also found that weight training helps to stimulate the release of growth hormone, which regulates body fat storage — thereby keeping your beer belly at bay! Another wise course of action — not just to maintain performance but to stave off the risk of injury — is to build a strong core.

Life in your 40s

With your career reaching its peak, your free time limited, your kids growing up and your earning requirements spiraling, stress often reigns in this decade — and there is plenty of evidence that this contributes to the risk of heart disease and high blood pressure. However, research has proven that exercise can help by giving you more energy, helping you become more ‘stress-resistant’, and allowing you to burn off tension and anxiety. But many men are stuck in a catch-22 situation, where they simply don’t feel they have the time and energy to devote to workouts. However, even if you can’t find whole hours to spend at the gym, incorporating more activity into your daily lifestyle will help. Stop driving to work if you can use public transport and walk or cycle; stop working through your lunch break; and ensure that some of your family time is spent out doing active things, rather than slumping in front of the TV.
Doing exercise will also help to control your weight — and this fourth decade is the one in which men are most likely to gain weight as a result of fewer calories being burned and more calories being taken in. Added weight puts added stress on the heart and lungs, and on the weight-bearing joints of the knees, hips, ankles, and feet.

How can I maintain my health in my 40s?

Now is the time to take control of the stress factors in your life. If you don’t even have time to walk for 30 minutes on five days of the week, you really have to re-assess your work-life balance. And as outlined above, calorie-blasting activity doesn’t have to take place at the gym. Playing sports in the park, dog walking, or going on a family bike ride or hike will all help you burn more calories, get a break from daily stresses, and put a smile on your face! Research from the University of Arkansas revealed that the amount of energy spent on daily activity accounted for 75 per cent of the variability in body fat levels among subjects — so the more active you are, the less body fat you’ll have. The other thing to think about — even if you are a regular runner or cyclist — is flexibility. Muscles lose elasticity and the connective tissues around our joints thicken as we get older, leading to a reduced range of motion and a greater risk of stiffness, aches and pains — and injury. Stretching, rotating, bending and extending your joints regularly — along with activities such as tai chi, yoga and Pilates — can help to restore a good range of motion and suppleness.

Life in your 50s

According to Australian government statistics, men in their 50s are in the healthiest state they’ve been for decades. Perhaps with less need to ‘prove themselves’ in the workplace (or just giving up hope of a promotion!), and children growing up, middle-aged men are able to spend a bit more time on themselves and finally do something about that burgeoning waistline or high blood pressure problem. At the VA Medical Centre in Salt Lake City, Utah, physically fit men in their mid 50s were compared to inactive men in their mid 20s. Amazingly, it was found that active older men have lower resting heart rates than younger men — 64 beats per minute versus 85 beats per minute for the younger men — as well as higher oxygen uptake during maximal exercise, and a better recovery heart rate one minute after exercise than men in their 20s. So whether you’ve been an active footy player, runner or gym goer for years or are just deciding it’s time to get fit, it isn’t too late to reap the benefits. And it’s well worth doing so unless you want to end up housebound: in research from the Journal of Aging and Physical Activity, the risk of walking difficulties was highest among men aged 40 to 64 who engaged in a fitness activity once a week, compared with men who got active at least three times a week.

How can I maintain my health in my 50s?

While as far as your heart health is concerned, cardiovascular exercise is the key. Resistance training is arguably as essential to good physical health in your later years as it is earlier in life. It strengthens your muscles and bones, and there are indications that it is helpful in lowering cholesterol levels, as well as improving glucose uptake (thereby reducing the risk of diabetes) and strengthening the ligaments and tendons to reduce pressure on your joints. In the past, people with high blood pressure, heart diseases and conditions such as arthritis were warned to avoid using weights, but researchers at Tufts University and Harvard Medical School found that weight training had no adverse effect on blood pressure or heart function. So get pumping! You might end up with brains as well as brawn if you do: two recent studies found that vigorous workouts at least twice a week could reduce the risk of developing Alzheimer's by 50 per cent and Parkinson's by as much as 60 per cent. Resistance training — and weight-bearing aerobic exercise — will also help preserve bone density. Also, although the evidence isn’t conclusive, a study from UCLA in the United States found that a low-fat, high-fiber diet and regular exercise may help to prevent or slow the rate of growth of prostate cancer.
http://www.realbuzz.com/articles/male-health-through-the-decades/#pagination-top