How to Eat Right

Eating right doesn't have to be difficult and it doesn't have to be a special diet. It can be a lifestyle, and you can eat right for life! Check out the following...

Eat breakfast, lunch, dinner - often times we don't have any problem with remembering dinner and lunch either, but breakfast is often the problem! In the USDA's Nutrition Newsletter, Nibbles for Healthy 6, they state that it gives energy, helps maintain a healthy weight, and gets us ready to learn for the day. Try whole grain cereals, fruit, oatmeal, or whole-wheat toast with peanut butter. Stay away from stuff with high sugar content.

Make sure to eat breakfast (emphasizing the above point!). An old saying is that we should eat breakfast like a king, lunch like a prince, and dinner like a pauper. Follow that guideline and it will help you with losing weight as well. Eating breakfast helps our metabolism start at the beginning of the day and helps us to not overeat throughout the rest of the day.

Have fruit for breakfast and an easy morning snack.
Get vegetables in at lunch with easy meals like a veggie wrap, salads, or vegetable sandwich.

Add salads and/or a variety of fresh or frozen vegetables to any dinners.
Slow down! Take your time to converse and connect with those around you while eating. Make dinners as much about the people you're with than nourishment to your body.


This will help you to chew your food better allowing for better digestion and will help you to know when you become full!

Talking around the table will also help you to know when you are full. It takes some time for your brain to realize that you've had enough to eat. Most of us are still shoveling our food in and don't give time for the stomach to let the brain know that!

Stop eating when you are satisfied. This is usually the first sigh at the dinner table. Stopping at this point will help you to stop over-eating and be able to lose weight.

Don't eat when you are stressed. When we are stressed we are sometimes eating for reasons other than hunger. Also, you eat faster when you are stressed and may not pay attention to your body signs as mentioned before.

Don't eat in front of the television. This has become more and more common. Do not pick up this trend. You will not notice how much you are eating and you may eat faster depending on what you are watching (something that is intense or stressful).

• Stick with the great basics. Eat of variety of food within these basic food groups. Check out resource section to find the "healing food pyramid" by the University of Michigan. It gives a great way to eat healthy.
The basics are...
o Fruits
o Vegetables
o Whole Grains
o Legumes
o Fats
o Some dairy
o Some lean meats

Give meal planning a try! This allows you to plan ahead to eat healthy. Check out the resource section for information on meal planning and to get your ready made meal plan today!

Food That Is Good to Eat for Cirrhosis of the Liver

If you suffer from cirrhosis of the liver, you may or may not already experience trouble digesting certain foods and may experience abdominal discomfort after eating. It is important to understand the role of the liver in the processing of foods so that you can eat food that won't negatively effect your liver condition. There are also some foods that are highly beneficial for the liver and conditions like cirrhosis and may help you to improve the unwanted complications that cirrhosis may present.

Function

In general, people with cirrhosis of the liver suffer from diminished liver functioning to differing degrees due to scarification of liver tissue and the subsequent loss of use of those parts of the liver. The liver is responsible for making nutrients, processing fats and processing potentially toxic compounds such as alcohol. People suffering from cirrhosis of the liver may also suffer from malnutrition if the liver function is low enough to prevent adequate processing of dietary nutrition.

Considerations

People suffering from cirrhosis of the liver should eat as healthful as possible and avoid foods that may further complicate the liver. According to the Mayo Clinic, avoiding alcohol, eating a low sodium diet and eating plenty of fresh fruits and vegetables are among the key components to dealing with cirrhosis through diet. They also recommend eating low fat protein sources such as lean meats and fish.

Healthy Foods

Several food sources have been found to be beneficial for liver functioning and may provide positive support for those dealing with cirrhosis and its complications. Artichokes has been used to help liver conditions throughout the European world and a recent study in Spain, at the University of Seville, found that artichoke extract improved bile production in mice. Dandelion greens are another food that have been traditionally consumed by those with liver ailments and a recent study in Korea at the Center of Smart Foods and Drugs found dandelion to protect the liver of rats from chemically induced inflammation.

Potential

According to the Mayo Clinic, there is no known cure for cirrhosis. The scar tissue that results is usually permanent and sometimes spreads. However, the liver itself is regenerative and can function properly if cirrhosis has not spread too far. By eating foods that are good for your liver and your digestive system in general, it may be possible to reverse some of the symptoms of cirrhosis, even if the scar tissue itself does not go away.

Supplements

If cirrhosis is severe or advanced, it may be difficult to get all the nutrition you need from whole food sources alone. In these cases, you may want to supplement your diet with vitamins, minerals and pre-digested protein or fat compounds that are available at health food stores.

How to Eat a Healthy Low-Fiber Diet

The average person needs 21 to 38 grams of fiber a day, but for some people, that's simply too much. A doctor might advise a low-fiber diet if you're having digestive problems, about to have bowel surgery or if you have a narrowing of the bowel because of a medical condition. Talk to your doctor and a registered dietitian before going on a low-fiber diet. Low-fiber diets should only be used as a short-term plan because it's difficult to get the nutrients you need when eating this way.

Fiber-Free Foods

It's possible to eat an entirely fiber-free diet, incorporating foods such as beef, poultry, eggs, cheese and milk, all of which have zero grams of fiber. However, it's not necessarily a healthy idea. Fiber plays an important role in your health, including normalizing bowel movements, maintaining bowel health, lowering cholesterol levels and helping to maintain a healthy weight. Therefore, stay on a low-fiber diet only as long as your health care provider says it's necessary. While eating this way, you might experience fewer bowel movements. Drink extra fluids to help prevent constipation.

Breakfast Ideas

Start off your day with a traditional breakfast of eggs and toast -- just make sure the toast is made from white bread, rather than wheat or whole-grain bread. Other options include pancakes or waffles made from white flour, refined hot cereals such as Cream of Wheat or cold cereals that have less than 1 gram of fiber per serving. Double-check the nutrition label before purchasing. You can also eat some low-fiber canned fruits; MayoClinic.org recommends a half-cup of canned peaches, which contains 1.6 grams of fiber. Fruit and vegetable juice is OK if there's little to no pulp.

Possible Lunches

If you're used to eating a soup and salad for lunch, think again -- raw vegetables often contain a lot of fiber. Instead, choose well-cooked fresh or canned vegetables free of seeds, stems or skins, such as beets, green beans, carrots, pureed spinach and asparagus. You might also eat a cooked sweet or white potato without skin, or cooked meat, poultry, fish, eggs or tofu. A possible lunch menu is chicken noodle soup, a grilled cheese sandwich made with white bread and canned applesauce.

Dinner Suggestions

When preparing a low-fiber diet, MayoClinic.org recommends using a cooking method that tenderizes your food to make it easier to digest. Try simmering, poaching, stewing, steaming or braising your food rather than roasting, broiling or grilling it. Dinner options include tender cuts of meat or ground meat, fish or shellfish or tofu. Pair 3 ounces of protein with a half-cup of white rice and a half-cup of cooked vegetables. If you are a fan of bread, you can add a dinner roll if it is made with white flour.

Foods to Avoid

When on a low-fiber diet, skip grains that are whole-wheat or whole-grain, even though they're often touted as the healthier option. You should also skip brown rice and other whole grains, such as oatmeal. When it comes to produce, avoid all raw fruits and vegetables, along with dried fruits and dried peas, beans and lentils. Seeds, nuts, coconut and popcorn are also on the no-go list.

Diet Recipes for Gout Sufferers

Having gout doesn't mean you have to start eating a bland diet. There are still many tasty foods that actually aid your body in keeping your uric acid levels low. Fresh fruits, rice, whole wheat bread are all great for gout sufferers and should make up 40 percent of their diet. Lean meats like fish, turkey and chicken breast are also allowed.

Food Preparation

Since salt is discouraged, try using other herbs and spices to flavor your food. Garlic, in particular, is a good choice because it is known to lower uric acid levels. Bake or grill your meats rather than frying them in oil. Drink lots of water or prepare fruit smoothies or fruit juices for a drink. Ingredients like bacon, creams and cheeses can be used in moderate amounts.

Noodles with Parmesan Cheese Sauce

Ingredients: 1 lb thin noodles, 1 cup grated parmesan cheese, 2 crushed cloves garlic, 4 tbsp finely chopped fresh coriander, 6 tbsp olive oil, ¾ tsp salt, ½ tsp black pepper.
Preparation: Place noodles in pot of boiling water for 11 minutes or until cooked. Drain noodles and place in bowl. Stir remaining ingredients into noodles and serve while warm.

Cole Slaw

Ingredients: 1 cup shredded cabbage, 2 tbsp mayonnaise , 2 tsp white distilled vinegar, salt, black pepper.
Preparation: Mix ingredients. Add salt and pepper to taste.

Taco Salad

Ingredients: 4 chicken breasts (boiled), 1 large yellow onion (diced), 1 can black olives, 1 can rotel tomatoes with green chilis, 1 head iceberg lettuce, shredded low-fat cheddar cheese, chili powder, cumin, 2 tbsp olive oil, low-fat sour cream, guacamole.
Preparation: Shred the chicken with a fork. Heat olive oil in skillet over medium heat. Sautee a quarter of the onions. Add chicken, cumin, chili powder and tomatoes. Simmer for 20 minutes, stirring occasionally. While mixture is simmering, shred lettuce and place in bowls. When chicken is done, add to lettuce in bowls and top with cheese, olives, sour cream and onions and guacamole. Serve with salsa.

Salsa

Ingredients: 1 large can peeled tomatoes, 1 small bunch cilantro, 1 medium onion, garlic salt.
Preparation: Combine ingredients in blender. Serve over taco salad.

Healthy Weight Gain with Fruits and Vegetables

There is a weight issue that causes embarrassment and health problems, but does not get talked about--being underweight. Many who are recovering from illness and seniors suffer from this problem and there is not a lot of information out there for those who need help solving it. They need to gain weight at a steady, reasonable pace while eating healthy foods. Adding 500 calories a day typically results in a weight gain of about a pound a week. The best way to do this is through a diet that is full of fruits and vegetables.

Fruits and Vegetables

The foundation of any good eating plan is fruits and vegetables. They provide most of the nutrients your body needs, as well as water and fiber. Some see them as only food for those who are trying to lose weight, but everyone should be eating five to nine servings a day.

High Calorie Produce

Focus on calorie dense produce, such as avocados, potatoes, yams, plantains and most fruits. By adding a serving or two of these to all your meals, you will be adding calories and nutrition to your diet. Avocados and olives are also sources of omega-3 fatty acids and polyphenols, which are good for your heart.

Fruit Juice

Drink fruit juice instead of sugary soft drinks. While they have as many calories as sodas, fruit juice contains vital antioxidants. Try to stay away from drinking just apple and grape juice, as they are not as nutrient packed as other choices. Try 100% juice blends for variety, or create some unique taste combinations of your own. Frozen juice cubes are a fun way to add some calories and nutrition to water, iced tea or plain juice.

Colorful Food Choices

Be sure to eat produce from all five color groups--red, orange, yellow, green, and blue/purple--to be sure to get balanced nutrition and variety. You will also be exposed to new flavors and textures, which can help keep you interested in food and a healthy diet. Try new spices, oils and vinegars as a way to dress up produce and increase the interest. You may find yourself looking forward to eating and cooking.

Dried Fruit

Eat calorie-dense dried fruit as a snack or garnish. Raisins, cranberries, apples, bananas, pineapple, mango, plums and nectarines are dried fruit that you can find in any supermarket. A cup of seedless grapes contains 110 calories, but a cup of raisins contains about 500! The chewiness of dried fruit makes it a great pairing partner with meats. Find inventive ways to add them to dishes to get a little boost of calories.

How to Eat Healthy Snacks at Night

What you eat at night, as well as how much of it, can make a difference in how well you sleep. If you have insomnia or have difficulty staying asleep, eating healthy snacks at night may help you wake up more refreshed. On the other hand, if you're worried about your weight, you may be better off avoiding snacking at night entirely.

Types of Snacks

The ideal bedtime snack includes a mix of carbohydrates and protein. You want a protein containing the amino acid tryptophan, which helps make sleep-inducing brain chemicals and decreases the number of nerve signals to your brain so you can sleep better. Tryptophan-rich foods include poultry, eggs, dairy and nuts. Eating carbs with the protein helps your brain use the tryptophan more easily. Whole-grain cereal and milk or half of a turkey sandwich each give you a good mix of protein and carbohydrates. Avoid foods high in fat, acidic foods and spicy foods because these are more likely to lead to indigestion or heartburn, according to HelpGuide.org.

Snack Timing

If you do have a nighttime snack, make it at least two hours before bedtime. Otherwise, the digestive process is more likely to interfere with your sleep. Of course, if your stomach starts grumbling right before bed, you may want a light snack so hunger doesn't keep you awake -- just avoid anything too heavy.

Snack Size

It can be easy to overeat when you're snacking at night, especially if you're munching while distracted by the TV. "Fitness" magazine recommends keeping your snack to less than 200 calories. This is easiest to do if you measure out your snack ahead of time instead of eating out of the package. Some snacks the magazine recommends that fit these recommendations include a slice of whole-wheat toast topped with a tablespoon of peanut butter or a single-serving container of yogurt topped with a few berries.

Eliminating the Need

It's healthier to avoid nighttime snacking altogether, if possible. Surprisingly enough, the best way to avoid eating at night may be eating a good breakfast. A study published in "The American Journal of Clinical Nutrition" in 2013 found that eating a 350-calorie high-protein breakfast with eggs and beef resulted in less evening snacking than eating the same number of calories from a cereal-based breakfast or skipping breakfast. Each of the breakfasts had the same amount of sugar, fiber and fat, as well as the same energy density, or calories per gram, so it is most likely the protein provided the benefits.

Menus for the Alkaline Food Diet

Edgar Cayce (1877 to 1945), a pioneer of holistic health, was the first to emphasize the importance of eating a diet that is mostly alkaline for health. Cayce recommended eating meals 80 percent alkaline to 20 percent acid for a strong immune system. Nutritionists continue to follow the 80 to 20 rule when treating clients. Use this rule for your menus as you transition to an alkaline diet.

Alkaline/Acidic Foods

Eat a diet of which 80 percent of your food is alkaline, such as raw fruits, raw or steamed vegetables, sea vegetables, herbs, sprouts, walnuts, almonds, soybeans, raw milk, whey, yogurt and buttermilk. For 20 percent of your diet, consume acidic food, including meats, poultry, fish, starchy vegetables, breads, grains and cereals. Eliminate all processed foods, white sugar, white flour and white rice.

Basic Alkaline Salad

Become addicted to eating fresh salads every day. Add one to your meal or eat a salad alone as a meal. Create a basic salad using one head of lettuce of your choice, two tomatoes, one cucumber, 2 to 3 cups of sprouts and spinach. Chop your vegetables into bite-sized pieces, and then add your sprouts. Add variety to your salad with other raw alkaline vegetables, including broccoli, radishes, celery, beets, zucchini, carrots and cabbage. Use olive oil or flax seed oil as a dressing.

Eat this basic alkaline salad at least once each day, along with your 20 percent acidic food. Add mayonnaise and chicken to your salad for a filling meal. Eat your salad with a steak. Roll your salad up in a whole grain flat bread or fill a pita with salad.

According to Marilyn Diamond, nutritional pioneer and author, "Feel free to eat the same meal over and over if it pleases you--especially if it is a salad meal. You will naturally make the change to something else when your body requires that you do so."

Breakfast Menus

Start your day with cooked or dry cereal such as buckwheat or quinoa with almond milk. Quinoa appears to be a grain but is related to green, leafy vegetables and is a complete protein.

Instead, drink a smoothie made with raw milk kefir sweetened with stevia.

Another option is to eat vegetables for breakfast, such as a veggie omelet with leafy green cabbage, peppers, onions and tomatoes, or use leftover vegetables in your omelet. Drink a cup of ginger tea.

Snacks

Eat a piece of raw fruit as a snack, such as an apple or a pear, or have a hard-boiled egg or celery sticks or carrot sticks. Munch on a handful of raw almonds.

Dinner Menus
Dine on a salad with 4 oz. of fish, poultry, tofu or lean meat and a baked sweet potato.

An option is to stir-fry 2 to 3 cups of vegetables with sesame or peanut oil, and add 2 tbsp. of tamari or soy sauce and 4 oz. of meat or tofu.

Another option is to stir-fry 2 to 3 cups of vegetables, and add or serve it on top of steamed, brown rice.

Transition Examples

Transition from regular cow's milk to almond milk or soy milk. Eat salmon instead of beef, pork or chicken. (Salmon and fish are less acidic.) Switch from meat and potato meals to vegetable and low-carbohydrate meals. Choose to eat raw or steamed foods rather than microwaved and fried meals.