Loose weight and keep it off


Successful weight loss depends largely on becoming more aware of your behaviours and starting to change them. Instead of relying on willpower, this process demands skill power. This Special Health Report, Lose Weight and Keep It Off, offers a range of solutions that have worked for many people and can be tailored to your needs.

Here are some practical tips for nutritious and delicious home-cooking from a recent Healthy Kitchens. Make plants the main attraction. A substantial amount of research shows that people who eat a plant-based diet — mainly fruits, vegetables, whole grains, and legumes — live longer and enjoy better health than people whose diets consist mainly of animal-based foods like meat. Many cultures developed their cuisines around plant foods out of necessity. Traditionally, animal protein was expensive, so limited quantities were available. Mediterranean, Latin American, and Asian cultures are known for pairing healthy plant foods with lean protein (fish, chicken) and mono-unsaturated fat (olive oils, nuts).

These diets can have substantial health benefits. For example, a Mediterranean-style diet has been found responsible for:
• longer life expectancy
• reduced heart disease
• relief from rheumatoid arthritis
• lower rates of Parkinson's disease
• lower rates of Alzheimer's disease


Here are three tips to get creative with your plant-based meals:
1.
Follow the motto "If it grows together, it goes together." For example, try the Spanish sauce called romesco over grilled vegetables. It's made from roasted red peppers, olive oil, and nuts.
2. Make olive oil really shine by matching a bold olive oil, such as a Tuscan varietal, with other bold flavours, such as rosemary and pine nuts.
3. Complement a milder olive oil, such as a French varietal, with subtly flavoured foods.

Eat locally
Locally grown foods may be fresher and have higher nutrient content. Since they spend less time being shipped and handled, they may look and taste better.

Spice it up
Despite the lack of research on their health benefits, spices, herbs, and aromatics (any plant, herb, or spice that adds lively scent to a beverage or food) make other plant foods mouth-watering treats. And they are definitely a healthier option than piling on the salt. Unlike salt, spices have not been linked to high blood pressure, heart disease, or stroke.

Here are four ways to ensure the quality and flavour of your spices:
1. Buy them in small quantities and in their whole form to ensure freshness.
2. Store them in a cool, dry space.
3. Grind them right before use.
4. Toast them dry in a hot skillet or stir-fry them in oil over medium-high heat (both for just 10-20 seconds).

Get excited about whole grains.
Rich in fibre, vitamin E, and magnesium, whole grains (such as whole-wheat bread or pasta, or brown rice) are far better nutritionally than refined grains (such as white bread or white rice). And they make you feel fuller longer. Because the starch inside of them is absorbed more slowly, they're less likely than refined grains to quickly be stored as fat. Regular consumption of whole grains also reduces the risk of:
• diabetes
• cancer
• heart disease
• stroke
• diet-related depression (usually associated with very low-carbohydrate diets)

Here are five ways to incorporate different types of whole grains into your diet:
1. Use whole-grain bread, pasta, and brown or wild rice.
2. Try grains from around the world such as teff, spelt, farro, kamut, and amaranth.
3. Blend whole grains with colourful vegetables, spices, and olive oil.
4. Eat whole-grain cold or hot cereals, adding fruit, low-fat milk, or nuts.
5. Season whole grains with sweet spices like nutmeg, allspice, cardamom, and masala spice.

Go a little nuts.
In a large trial of men and women, eating nuts five times a week or more lowered diabetes risk by 27%. In another large study, women who ate nuts just about every day lowered their risk of heart disease by 32%. However, since a one-ounce portion of nuts can pack 160 calories or more, eat them in moderation to help prevent weight gain. Two tasty suggestions: toasted pine nuts sprinkled over whole-grain pasta, or almonds on cereal. Following the above advice will not only make your meals nutritious, but will also allow you to enjoy some of the most delicious food you've ever eaten.


Disclaimer

The information and reference materials contained here are intended solely for the general information of the reader. It is not to be used for treatment purposes, but rather for discussion with the patient's own physician. The information presented here is not intended to diagnose health problems or to take the place of professional medical care. The information contained herein is neither intended to dictate what constitutes reasonable, appropriate or best care for any given health issue, nor is it intended to be used as a substitute for the independent judgement of a physician for any given health issue. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only.

No Medical Advice

The information posted here by .chrisandaaron-bta.co.uk is not to be considered medical advice and is not intended to replace consultation with a qualified medical professional. We may answer and post medical questions solely on our own discretion. We do not have the resources or the capability to answer all visitor questions. In general, the questions we choose to answer are (in our opinion) of value to other 'readers'. The answers to these questions should in no way be considered specific medical advice or a plan for disease management. Our goal is to provide sufficient information so that family, guys, or other visitors are able to become knowledgeable participants in their disease management plan. The primary responsibility of your disease management plan is with your treating physicians and you should only follow your treating physicians advice. DO NOT change/modify your disease management plan on your own without consulting your treating physicians.