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The Healthy Diet Plan That Works

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Whether you want to gain or lose weight and regain your health, this healthy diet plan actually works to help you attain your goal weight.

The importance of protein

From our schooldays, we learnt that proteins are the building blocks of life. They are needed for growth and repair. Therefore, the diet has to be protein rich.

Lose weight now

If you are not sure of your protein and calorie requirements, take the average and work your way from there. For women that translates into a 1200 calorie daily diet which supplies around 100 gram of protein. For men it means 1500 calories and 150 gram of protein. The physically active or athletic person will need more protein and more calories.

In order to lose weight, simply replace two meals a day with a portion-controlled and healthy protein shake mix. The main meal of the day should comprise healthy foods with lots of color in it.

Snacks should be low calorie but nutritious. And have lots of vegetables and fruits. Don’t forget the importance of exercise.

Maintaining weight loss or losing weight slowly

For either of the above, simply replace one meal with a shake. Have healthy low calorie foods and avoid junk foods. Make sure that your diet is protein rich.

Gaining weight

Not everybody wants to lose weight. Some people are too thin and want to build their body. For them, it is important to have sufficient calories and include protein shakes to every meal as extras. Various supplements and high protein can be had as snacks. Make sure that you do not exceed more than 50 grams of protein in any one meal.

Planning your meals

  1. When planning your shakes, mix the protein powders with low fat or skim milk or soy milk. Add fruit for additional nutrition.
  2. Have high protein snacks, whether bars, soups or nuts. These will keep hunger pangs away and add nutrition to your daily diet.
  3. Your meals should be based on a main protein like white meat, lean red meat, or soy substitute for vegetarians. Add lots of vegetables and fruits for vitamins, minerals and phytonutrients. Whole grains or breads and pastas made from whole grains will provided added protein and nutrition as well as fiber.

Do you need supplements?

If your calories are restricted, you ought to use supplements, which provide more bang for your buck in the form of added nutrition. These can help you with your metabolism, give your energy and eliminate unnecessary fat from your diet.

They will boost your immunity and help you manage stress. They will also take care of heart and bone health, keeping your fitness and energy levels high.

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Source by Tatti I.

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Gluten Free Diet and Surviving a Hotel Restaurant

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The title of this entry suggests that I eat at the restaurant in question quite often. Actually, I do not. I was at the hotel for four nights, but only ate at the restaurant twice. That's how I survived it without compromising my gluten free diet.

The point of this article is not to rant against the hotel, but to illustrate what can go wrong at a restaurant, and how to deal with it and remain gluten-free.

The Problem with the Restaurant

I was a hotel attending an intensive course to help me with the direction of my life and my business. Because I have a gluten allergy and given that there would be no time to look for food outside the hotel, and anticipating challenges in finding food to suit my allergy requirements, I mostly bought my own food. I ate at the restaurant twice, and this was not a happy experience.

Because the course I was attending involved a lot of people, they had a buffet arranged for us. Before buying tickets for the buffet, I told the hotel staff what my allergies are, and asked if I could be accommodated. I was told this was possible.

Luckily, I only pre-purchased the dinners. When I showed up at the buffet, it turned out that I could really only eat the salad! The first night, Cindy, a really service super-star, was able to arrange an alternate meal for me. The second night she was not there, and the staff came up with something that technically I could eat, but really was pretty unsatisfactory.

Bringing My Own Gluten-Free Food

Breakfasts and lunches did work really well because I bought my own gluten-free food.

I do not eat gluten, but I can eat oatmeal. I brought a one-cup immersion heater to boil water, and added that to a bowl of instant oatmeal. Adding walnuts and almonds made it a pretty good and complete breakfast.

For lunch, I bought rice cakes, and canned meat (which I found at an Italian store in my home town). The cans have pull-tabs, so they are easy to open, and do not stink like fish, so that worked very well.

Planning for Next Time

I have another similar trip coming up in March. This time I will bring dinner as well as breakfast and lunch.

I have not planned my meals yet, but I have purchased a single-burner electric stove which I can fit in my suit-case. Some camping pots and implements will complete my kitchen. I will probably have rice with something out of a can – not exciting but better than restaurant food. If I can, I will try to come up with something interesting, but it will all have to work as airplane luggage, so there will be challenges. I'll add more when I have worked out the details.

More About Immersion Heaters

A few people have been asking what an immersion heater is. You put it in to a cup or mug of cold water, plug it in, and it heats up. After a time, the water will boil.

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Source by Douglas Samuel

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Planning a Whole Foods Vegetarian Meal

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The decision to become a vegetarian should be praised. People looking for this type of plan are committed to improving their health by limiting the amount of meat and dairy products they consume. It should be noted that there are a variety of ways that people can begin the process of improving their health by becoming vegetarian. Anyone who is interested in being a vegetarian really must have a plan. Such a change in eating habits takes some time to adapt. However, it is possible to change his eating habits for the better. Be vegetarian has many advantages. These benefits are compounded when people also choose to live together food and lifestyle. This simply means that the food will eat a vegetarian as fresh as possible. Preserved with additives are no longer a part of the diet of a person. To be able to incorporate whole foods in a vegetarian diet, it is highly recommended that people take the time to plan a meal plan.

Making a vegetarian meal plan whole foods is not as difficult as you might think. It requires that individuals carefully consider the type of food they consume on a daily basis. Individuals may want to tackle this task in one of two ways. There is the possibility to clean the cabinets and the purchase of new foods at once. There is also the option to simply make a meal plan for breakfast, lunch, dinner and snacks. Which ever way you choose to develop a meal plan, it is very important to ensure incorporate more vegetarian foods after all the fashion food of life.

For those who choose to clean their offices and buy new foods this is a perfect way to start a lifestyle vegetarian whole foods. With this method, individuals can effectively eliminate most foods in their homes that are processed, have additives such as artificial colors or dyes, chemicals, sugars and unnecessary fat. This provides an individual with a clean slate that can be used to create a list of alternative items for a whole food vegetarian meal plan. For example, when you throw on tomatoes or canned corn these can be substituted for fresh tomatoes and corn on the cob. The idea of ​​buying new foods is to substitute canned, non-health items with replacements vegetarian whole foods.

Some people may be more comfortable with the formation of a real meal plan that is based around their daily meals as opposed to buying everything from scratch. Individuals who are interested in making a meal plan in this way should list the items they regularly eat for breakfast, lunch, dinner and snacks. If any of these items are stored, processed, full of chemicals, contain fats or sugars they need to unhealthy replaced or substituted with a natural alternative. For example, many people prepare their food using different types of cooking oil. However, there are some oils which are better than others. These oils like extra virgin olive oil and coconut oil are much better to use for cooking with vegetable oil. Similarly, instead of eating white breads that are highly processed, it would be much better to consume whole wheat breads.

These are just a few ways in which individuals can begin the process of making whole foods a vegetarian meal plan.

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Source by Becki Andrus