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Healthy Foods

Unsaturated Fats vs Saturated Fats- Cut Through the Myths

Unsaturated Fats vs Saturated Fats

By looking at unsaturated fats and saturated fats, we find that although they’re similar in calorie content, the effect they have on the body is much different.  We know we can’t exist without them, so by educating ourselves we can formulate a diet plan that is best for our health.  In this discussion we will also discuss Trans fats, but basically our advice on them: stay away from them, period.  A diet to reduce our excess fat that uses unsaturated fats and saturated fats in the proper proportion is what we are trying to achieve.

Should We Eliminate All Fats?

unsaturated fats

Be Good At Reading Labels

First, are we better off eliminating fats from our diet completely?  We all know that too much fat is bad, so should we attempt to wipe it out of our diet totally?  The answer is a definite no.  Fats are an important part of our diet, as they assist in absorbing many nutrients, such as vitamins A, D, E, and K.  Another valuable function of fats is to offer linoleic acid, which is an essential fatty acid as an aid to metabolism.  Finally, fat adds to the flavor of foods, making eating a more pleasing experience.  So with that, we will talk about the benefits and harmful effects of the three basic types of fats.

1. Unsaturated Fats.  These come from plants, and are found in avocado, peanut oil, nuts, olives and olive oil as monounsaturated fat. As polyunsaturated fats they can be found in such foods as safflower, sesame, corn, cottonseed and soybean oils. Omega-3 fatty acids, found in soy, fax seed, cold water fish such as salmon, and walnuts, are also vital for health, as they assist our immune system. Look on the label for unsaturated fats, but remember they are still calorie-laden so more isn’t necessarily better.

2. Saturated Fat. These are fats originating as animals, and include dairy, eggs, meat to name a few.  They will be dense at room temperature, and with these fats discussing their benefits will bring up a lot of gray area.  A great deal of how they affect the body has to do with their molecular composition, and if you want to get into that complex subject further check out the Wikipedia page on fat.  But they directly elevate LDL levels of cholesterol and can clog arteries, so their use should be watched carefully.

The Trans Fat-Free Kitchen

The Trans Fat-Free Kitchen

But saturated fats do have some redeeming qualities.  They help in the absorption of vitamin D, and this is important for bone calcium.  In addition, brain cell maintenance, prevention of infectious diseases, helping the liver with protection from toxins and fat-soluble vitamin absorption.  In short, for a well-rounded diet (with the exception of some vegetarian diets) it would be very difficult to eliminate saturated fats from our diet.  But again they should only be consumed in moderation.

3. Trans Fats. There isn’t much good we can say about these guys.  It had been estimated recently that 40% of our grocery shelves in much of America had product with Tran’s fats in them.  If you eat product that is processed, baked or fried, you probably are consuming these fats.  Many communities like New York City have tried or been successful in legislating them out of all foods sold there, and companies like McDonald’s have eliminated them from all their foods.  It hasn’t been easy, as finding alternatives that make the food taste as good as these fats do is difficult.  They also extend product shelf life.

unsaturated fats

But why society is trying so hard to get rid of Tran’s fats makes sense.  There has been established a link with them and fat gain, especially in the stomach area.  Even so-called low calorie products can add body fat if those calories are from Tran’s fat.  They’re manufactured, and are produced by turning liquid oils into solid fat, like shortening and  hard margarine by injecting them with hydrogen.

It’s not easy determining what is good and bad with fats, but you do know you must control the quantity you consume.  By cooking more foods at home and learning how to read ingredient labels you will be able to control your diet much better when it comes to fats along with the rest of your diet.  There is a third way to go, which has taken hold in much of the United States and elsewhere.  That is Diet-to-Go, where you can turn food planning and preparation over to expert dietitians you can trust for roughly $18 per day. There are other vendors who are serving this rapidly-growing industry.

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What is Dietary Fiber, and How Should It Fit into Your Diet

Do You Have Dietary Fiber Deficiency?

When we ask what is dietary fiber, there are two general categories that each fit under.  There is soluble and insoluble fiber, and each has different characteristics and affects our bodies in different ways.  Each also is contained in different foods, and here we will break down the two and emphasize the importance of including both in your diet.

what is dietary fiberThe recommendations of the American Dietetic Association is for adults to consume a minimum of 20 to 35 grams of fiber daily, and this number will depend on the calories you consume.  By contrast, North Americans typically consume about one-half that much.   A proper diet will get you on the right track to your dietary needs (read more at

What is Dietary Fiber Soluble Food

Soluble dietary fiber is present to some extent in every plant food, and its major benefit to us is to create useful bacteria that help in the digestive process.  Cardio disease, hypertension, obesity and diabetes are some of the most critical health issues that we confront today, and containing the appropriate amount of soluble fiber in our diet could help prevent these medical problems.  There are many options for soluble fiber such as whole grains, beans and other legumes, plus potatoes, carrots berries, bananas, carrots and broccoli.

Fiber Facts; Get the Truth Concerning Dietary Fiber

Fiber Facts; Get the Truth Concerning Dietary Fiber

As for the grain options, barley, oats and rye would classify as excellent fiber rich foods.  Why these foods are so good for you is because of their probiotic nature, as they make digestion easier by promoting bacterial growth in the small intestines.  This allows for full absorption of the food you eat, allowing you to get more nutritional value out of your food.

Soluble fiber picks up water, forming a gel that slows digestion, making your stomach feel fuller for a longer period of time.  In addition, the process will help stabilize insulin levels.

In What Foods Will You Obtain Insoluble Dietary Fiber

Insoluble fiber can have a laxative effect, therefore preventing constipation.  Known as the gut-wrenching fiber, it does not attract water, but moves through the digestive tract and cleans things out.  This cleansing of the digestive tract is imperative to keeping things clean.

what is dietary fiberThere are many sources of insoluble fiber, such as celery, brown rice, barley, nuts, seeds, whole wheat and grains, and wheat bran green beans, dark leafy vegetables, grapes, cucumbers, carrots, onions, tomatoes, cabbage, broccoli and zucchini.  With this many to choose from there is no reason why you won’t be able to incorporate a wide variety of these in your diet, thereby keeping your digestive tract running cleanly and efficiently.

Fiber, either soluble or insoluble cannot be digested.  It is not absorbed into your bloodstream.  They are only there as a necessary vehicle for nutrients from other foods to be absorbed into the system.  The best diets will have a combination of both groups of fiber foods.  Soluble fiber foods may cause gas in some people, and if this becomes a problem move your diet to more insoluble types of foods.

Some of the foods you could add to your diet to relieve gas distress are oat cereals and apples, as well as making sure you drink sufficient quantities of water.  But unless you are looking for some specific health benefit for your fiber, try to incorporate as many different insoluble and soluble foods into your diet as you can to maximize your health benefits.  Now try taking the quiz in the below video and see what you know about fiber.




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Fat Burning Food Diet- How to Fit These Foods Into Your Diet

Foods that Are in a Fat-Burning Diet 

We are all becoming aware of what a fat burning food diet is and how it can help you lose weight.  In this article we will talk about what are those fat-burning foods, and how along with exercise you can make them part of your overall healthy lifestyle plan.  Mind you, these are not foods that are going to be boring or not in the least a pleasure to eat.  We point with pride to foods in a diet from the Mediterranean area that are not only healthy, but make for very exciting meal choices.  They should be part of any

Fat Burning Food diet

The Best Fat Burning Foods

Examples of Fat Burning Foods

• Salmon. Salmon has so many benefits, but we will begin with it as part of a diet that will help any diet.  Read more on the benefits of salmon, as we point out a few things to be aware of with this remarkable food. It also has an influence on  insulin by increasing and decreasing blood sugar amounts because of vitamin D, selenium, and Omega-3 fatty acids. It is abundant in nourishment and low in calories, high in unsaturated fat, and most people think it’s delicious.

• Turkey, Chicken, and Pork. Of the three, turkey is the the healthiest because it’s the leanest, but all of them have large amounts of Leucine, which is an amino acid present in the protein of lean meats. This will have the effect of stimulating your blood sugar and insulin levels, making you seem fuller and suppressing your appetite. Additionally, Leucine raises the quantity of glucose utilized by your muscles. We highly recommend cooking it from its raw state, as processed doesn’t yield nearly the health benefits.

Just seven ounces of turkey meat will provide your body with its daily protein requirement. Pork is a little more controversial. It’s been billed as the “other white meat”, but that depends in part on where the cut of meat comes from on the animal, and how it is prepared.  The pork loin will be the leanest, and the way pork is prepared is often not in the best interest of health.  Anyone who has been to a pork BBQ will know what I mean.

• Vegetables and fruits. These are loaded in fiber and nutritional value, will fill you up and give a huge energy boost. Try eating them raw, which will give you more nutrients and enzymes than if they’re cooked (the exception here is tomatoes). The top fruits are apples, bananas,oranges, peaches, pears, raspberries, strawberries, blueberries, cherries, cranberries, grapefruit, grapes,  and pomegranate. Top vegetables within the list of foods that burn fat are onions, green beans, asparagus, beetroot, broccoli, carrots, lemons, squash, and turnips, to call just a few.

• Nuts. They are rich in protein and are high in fat, but the unsaturated type, which if eaten in moderate quantities can help in losing weight. They can take the place of protein sources that are more traditionally used but are higher in saturated fat and calories, eating nuts can be a plus to your whole eating regime.

New Whole Foods Encyclopedia

New Whole Foods Encyclopedia

Peanuts (really a legume) have the most protein, but almonds have been been thought of as the best, because their essential fatty acids boost your metabolic rate.

• Green Tea. There is now evidence that the catechins in green tea have a direct relationship to the reduction of body fat.  It causes the slow release of carbohydrates, stabilizes insulin spikes, as well as promotes fat burning.  Its caffeine has a thermogenic effect, but surprisingly more than comparable quantities of coffee.

fat burning food diet

The Final (and Most Important) of the Best Fat Burning Food Diet: Water

Water is great as a boost to helping the liver, as it helps to keep everything flushed out.  Water’s total benefits have long been underrated, but the more you can drink of this true wonder food, the better.  We hope  you will take a look at all of these foods, and by making them the foundation of your diet you’ll quickly see the pounds come off.



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Food That Burns Fat- What to Add to a Fat Burning Diet

Food That Burns Fat Diet

Is there such a thing as food that burns fat?  There certainly is.  These are foods that increase metabolism, and if you keep a steady diet of these kinds of foods you are probably going to lose weight, especially if you can work in some aerobics into your lifestyle.  Making these foods part of your meals will always be a significant part of your to lose weight.

Food that Burns Fat

Is There Really Food That Burns Fat?

These foods will be high in protein, dietary fiber, vitamin C, in addition to lots of fish and some lean meat, vegetables and whole fruits.  So are these really “foods that burn fat”?  It is probably more a semantics thing; but is what we are looking for is a diet regimen that is relatively low in calories, provides for our nutritional needs, and keeps our metabolic rate high. Without dealing with metabolism, our body will merely go into a semi-hibernation without any appreciable loss in weight, but with poorer health. So we will talk about fat-burning types of foods and how they function in the body.

food that burns fat

Examples of Food That Burns Fat

Anyone on a Fat Burning Diet Must Stay Away From These Foods

All weight loss plans will agree on one thing: certain foods must be avoided at all costs, and one of them is sugar.  Sugar is your enemy.  As this food is consumed, insulin is release.  Insulin plays a very important part in the way the cells in our body are able to absorb nutrients.  But our objective is to keep insulin levels stable, and sugar will cause them to spike.

Food that Burns Fat

3 Fat Chicks On A Diet

The release of insulin is, of course a necessary course of action that allows us to survive and function. Without insulin, glucose would no longer be delivered to the cells and as a result we would not have energy, and our body would be incapable of growth and renovation. Insulin is the key ingredient in permitting glucose to become transferred from the bloodstream into the cells.

A membrane encloses our cells and keeps them protected, and oxygen easily passes through their walls.  But glucose, being of larger-sized molecules, requires some help.  Insulin provides a transport system for the glucose into the cell, but with insulin spikes our entire system can be thrown out of whack.

So How Do Fat Burning Foods Work?

Therefore foods that have low level of sugar, so as to keep our insulin ranges even, are necessary.  But keeping the rate of metabolism high is as key as keeping sugar levels low.  But these foods have other characteristics as well.

They will be elevated in fiber and protein.  Soluble fiber prevents rapid changes in blood sugar, therefore suppressing the appetite and relieving you of those cravings to run to the kitchen for chips or ice cream.  Protein intake is is necessary, as long as it is low in fat, because for one thing protein consumes more calories while being digested. This will boost metabolism for an extended time period. Taken together, they will assist in slimming down through promoting metabolism and curbing hunger pangs.



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Water Help You Lose Weight- Surprising Ways This Common Product Can Help

Does Drinking Water Help You Lose Weight?

There has been much written about the benefits of drinking water, but to the question does drinking water help you lose weight, the answer is it does without question.  We are constantly hit by a barrage of products and diet remedies, but the cheapest and most plentiful weight-loss product on the market is: water.

water help you lose weightAdded to a good eating routine and cardiovascular training and you have most of all you need for a great weight reduction program.  Now of course there are other ingredients in the mix that help you understand and fine-tune the procedure, and that’s what our website is all about.  But the point is, it’s not as hard as we make it to be.

How Does Drinking Water Help You Lose Weight

Drinking Water Has Many Benefits

Why can water do all this?  We have been told through studies that if a person increases his water consumption by six cups a day, which would calculate to 17400 calories in a year that would be expended by the body, or about five pounds in weight loss.  As much as 40% of the calories burned are the body warming the water within the body.

Consuming water before meals was another way to cut your food intake at mealtime.  Studies showed that when adults consumed a couple of cups of water before their meals they lost on average of 4.5 pounds of weight more than a group that didn’t in a 12 week period.  This was quite a lot of consumption over their norm, which had been 1.5 cups per day.

This study also found that those consuming water before their meals consumed 75 to 90 fewer calories during that meal.  It points out that water is an effective no-calorie filler for the system, and although it shouldn’t be taken as proof positive that water drops weight, there is ample reason to believe it can contribute to weight control.

Other Advantages Water Offers: Helping the Liver

But when you put more water into your system, there are other advantages going on as well.  Boosting the performance of the liver is a huge help to your overall health (read more at  The amount of water you drink is largely responsible for how fluid the blood is going to be.  Not drinking enough water will cause the blood to thicken, and the thicker your blood is the more difficult it will be to filter.  The liver is one of our body’s best filters, eliminating toxins and wastes from the blood.  Its job is magnified if the blood’s thickness makes it harder to filter.

The Water We Drink: Water Quality and its Effects on HealthThere is much more evidence of making your health better by drinking more water.  So is there a target amount of water we should all be drinking?  We can’t say that, because it’s an individual thing, and eight glasses of water a day is really just a number.  Everybody has a different rate of metabolism, their activity levels vary, and climate and so many other factors play a part.  The one thing you should never do is let your thirst dictate when you have water.  Normally when a person feels thirsty he is dehydrated.

So if your goal is to increase your water intake, set yourself up so it becomes a natural process.  For example, you naturally will drink more water while working out, so kill two birds with one stone by getting into an cardio workout program.  For me, I always have ample water at the table when eating, and make a conscious effort to drink as much as I can at that time. Determine what works best for you, with the goal to always drink more water.


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How Does Drinking Water Help You Lose Weight

How Does Drinking Water Help You Lose Weight

There is solid evidence on the benefits of drinking water, but how does drinking water help you lose weight?  Coupled with good diet practices drinking water for weight loss will become easy to understand.   Pure water is without doubt the best single thing we can put in our bodies, and there is practically no limits as to the health benefits to drinking water.  Here we will give three reasons why drinking water should be a staple in any weight reduction plans.

3 Reasons How Drinking Water Helps Weight Loss

1. Reduce hunger. When you get hungry, if it is possible to at least partially fill the stomach with water, logically there is going to be reduced room for food, causing you to eat less. Water has no calories, but will only pass from your body similarly to unused foods, without possibility of causing fat gain. Also, feeling thirsty and feeling hungry often go hand in hand, so if you immediately grab for food rather than water when those urges hit, you will be adding extra pounds when you’re not even hungry.
A Guide To Healthy Drinking Water: All You Need To Know About The Water You Drink

A Guide To Healthy Drinking Water: All You Need To Know About The Water You Drink

It’s true that water will be obtained through foods in the diet, but most of today’s food products contain sugar and added fats, but little water. So read the labels, and you can find certain foods like vegetables and fruits help much more with water content, plus provide the advantage of vital vitamins and minerals. Personally, I’ve a tough time just drinking water when I’m not thirsty, but have found ways to trick myself into drinking more water by always having it with meals, and eating certain foods like nuts that tend to make me thirsty.

2. Helps the liver do its job.  The second reason to drink water would be to help maintain liver health in metabolism. Before going further, because metabolism has become such a well-used word with reference to weight reduction, let’s examine what metabolism is. According to the Webster Dictionary, it simply is, “The process by which a substance is handled in the body.” One of the many functions with the liver will be the conversion of stored fat to energy.
So one of our main objectives ought to be to make sure that the liver is functioning at full productivity.  Another of the liver’s jobs would be to help with your kidneys doing their job, which are to eliminate toxins from the liquids you drink. If the kidneys are water-deprived, and therefore overworked, the liver must pitch in, lessening its ability to accomplish what we would like it to do, that is to metabolize fat. With your liver’s efficiency being compromised, much of the fat that would have been burned away gets stored as excess body fats.

3. Flushes the system. The idea that drinking excessive water will cause bloating is just a myth. Bloating is caused when the body believes it is not going to be given enough water, so it hoards what it already has. This storage of water is our body’s response to not having enough water, and the only way to reverse the bloating trend is to give our bodies more water.

So what happens when you start to take in greater quantities of water?  Frequent urination results, and you think that no way can you live like this for long. But is what is really happening is your body feels it is no longer in survival mode, and it begins flushing itself of all the surplus water it doesn’t need, causing you to definitely feel and look better. After this flushing process ceases, called the “breakthrough point”, you will return to a normal state, as long as the body is positive of a normal intake of water.

The general health benefits of drinking water are vast, from boosting your energy levels and hydrating your body to moisturizing the skin, making you look younger and more vigorous. But the benefits of drinking water are essential to providing the benefits of a healthy lifestyle we all are looking to achieve.


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Healthy Diet Plan to Keep You on Track for Optimum Health

A Healthy Diet Plan for Weight Loss

Like a coach who game-plans, preparing a healthy diet plan is important to set you up for success, and will greatly increase your chances.  It gets complicate when you see all the conflicting advice from all corners, and much of it unfortunately has no basis.  Provided you do not have any special dietary requirements or are under medical supervision, here is what everyone needs to know for a healthy diet plan for weight loss.

A Healthy Diet Plan Starts With Habits

When you start your trek for living a healthy diet, develop good habits such as always eating a nutritious breakfast every morning, eating more fruits and vegetables, and only have on hand nutritious foods for snacking, as everyone needs to snack occasionally.  Another good habit for a diet that works is to eat smaller meals throughout the day to avoid overloading the system.

It''s Ok To Eat: Be Fit, Healthy, And Not On A Diet

It”s Ok To Eat: Be Fit, Healthy, And Not On A Diet

While you’re at it, break unhealthy habits such as giving up sugar (you get enough through healthy foods), eating smaller portions, and don’t keep any junk foods on within reach.  Also, get into the habit of being more physically active.  This can be done by walking the stairs instead of taking the elevator, taking walks regularly after dinner, and walking short trips instead of driving.

What Foods are Allowable for a Healthy Diet Plan

  1. Calorie-Controlled Snacks.  Snacks in smaller portions with at least some nutritional benefits, including some protein and fiber to give the snack substance.
  2. Rotisserie Chicken.  It can be used in many forms, including salads, casseroles, or pasta dishes, as well as a meal itself.  Chicken is a healthy meat option, and the method of which is cooked renders much of the fat out during the cooking process.
  3. Vinegars and Flavored Mustard.  To add some pizzazz to your food that is few in calories, foods like garlic, ginger, honey, tarragon, balsamic, herbs, or sherry vinegars could be used in the place of mayonnaise, oil or butter in many recipes.
  4. Water.  Still tops in healthy drinks, and there are many calorie free options such as flavored waters.  Green and herbal teas as well as coffee are virtually calorie-free options.
  5. Healthy Fast Food.  It is commonly thought, and this goes back to the conflicting advice, that anything fast foods is a diet-crusher.  But it doesn’t have to be if you know what to buy, and there are options.  Quiznos’s Flatbread Sammies without cheese and dressing (less than 250) calories, Taco Bell’s Fresco-style items (less than 180 calories), McDonald’s Southwest grilled chicken salad without dressing (290 calories), and Subway’s six gram of fat or less subs (230-380) calories are great options, and taste good as well.
  6. Lean protein.  Low-fat protein can be found in eggs, skinless poultry, nuts, shrimp, crab, fish, and lean cuts of meat.  Just trim the fat and watch your portions.
  7. Whole Grains.  These fill you up because of the fiber, and don’t forget another source of whole grain: fat-free popcorn.
  8. Fruits and Vegetable.  Both are great, and especially with veggies you can eat almost as much as you want.  Whole fruits are a great source of fiber, and many dieticians believe your fruit intake should be until two PM, with vegetables more for noon and later.

There are an endless variety of healthy food options for a healthy diet plan, but it starts with getting into habits that make healthy eating routine.  The clean eating plan is one that provides the body with ample nutrients, then supports your delivery system, that is, a  liver and blood stream that’s unencumbered with toxins and excess fats and allows those nutrients to be be delivered to the cells effectively.  With that in place, you will be able to lead a healthy and vigorous lifestyle.



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Is Salmon Healthy- Health Benefits of Wild Versus Farm Raised Salmon

Farm Raised Salmon- Is Salmon Healthy

The health benefits of salmon have been assumed for so long that we hardly ever ask is salmon healthy. But we would like to bring the debate a little further, and question the relative health benefits between farm raised salmon and wild salmon.  There is little doubt that wild salmon, usually caught in the northwestern part of North America, are extremely healthy.  But the lifestyle of farm raised salmon raises some questions with regards to health risks.  Here we will address the question in-depth.

is salmon healthyIs Salmon Healthy?- Consider Farm Raised Salmon’s Living Conditions

Is Salmon Healthy

Is Salmon Healthy?

So what actually happens in the life cycle of a farm raised salmon?  Their adopted home is in the ocean not far from shore, in vast net cages. They live in densely populated conditions, and because of this diseases and parasites are prevalent.  To cope with this, the fisheries feed the fish antibiotics to keep them alive and relatively healthy.  Assessments have shown that salmon raised on these farms have higher levels of PBCs and toxins than wild salmon.

Because the net cages never move, the salmon waste drops to the ocean floor.  Since there is no scheduled cleanup maintenance, the area below will become a dead zone, and all aquatic existence will be smothered.  All-in-all it doesn’t seem like ideal conditions for raising healthy stock.  And because their food is handed to them rather than swimming the oceans hunting for it, they grow up to be virtual salmon couch-potatoes, growing fat until the harvest.

When Determining Is Salmon Healthy, You Can Be Sure With Wild Salmon

Wild salmon, on the other hand, have to work for a living.  They swim around in cold, clear water and eat shellfish and insects, therefore giving their color a reddish hue, while farm raised salmon are naturally gray.  Some fish farm businesses will add colorants to the fish, but it isn’t natural.

The fact is, if you are eating wild caught salmon at it is not the summer months, you are probably eating canned salmon.  Wild Pacific salmon are only harvest in June and July, so obviously the rest of the year it cannot be sold fresh, so is canned.  Farmed salmon is farmed all year so can be sold fresh virtually at any time.

Salmon and salmon fisheries

Salmon and salmon fisheries

There are reasons why salmon isn’t caught in its natural habit to a large degree outside of the Alaska area.  The product used to be caught in the Atlantic, but the stock there has been depleted due to poor conservation for the fish.  The rivers on the East Coast of the United States, which was one of their predominant breeding grounds, became polluted and dammed up.  In contrast the Pacific salmon’s environment has stayed much more stable.

So far we have not painted a great picture of the farmed salmon industry.  But in fact if we are going to continue to eat this wonderful food, is it as bad for us as the picture we paint.  Read more about salmon nutrition and you can make a few judgements of your own.  But these foods obviously have to adhere to safety standards of governments where the product is marketed, and it does pass safety inspections.

In order that we may feel safe about including salmon in our diet, we should look at the following options.  Experts say that we can safely consume farmed salmon, but not to eat it more than once, or a maximum twice a week.  Also, most of the contaminants are in any excess fat or skin of the fish, so don’t include that.  Look for Alaska salmon in cans, as you can be assured of its safety.  Last, there are other fish options to get your omega-3s from, such as lake trout, mackerel, herring and sardines, as well as albacore tuna.  They aren’t perfect substitutes to salmon taste-wise, but replacing salmon with one of these options occasionally could be a health option.



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What is Mediterranean Food- A Diet You Can Build Your Lifestyle Around

What is Mediterranean Food Diet, and Its Origins

When we think about what is Mediterranean food, we conjure up visions of brightly colored fruits and vegetables, seafood, probably a bottle of red wine, and of course olive oil.  It is true that it will look a lot like the picture below, and it’s also true that we will put these foods into the category of fat-burning food. But it is more than food, but a social experience where people come together and share something nutritious and wonderful.  It is a way of living a healthy and happy lifestyle.

what is mediterranean food

Mediterranean Diet Isn’t Just Italy and Greece

This diet actually comes from a very diverse region.  It could be broken down into three broad culinary regions: The Eastern Mediterranean from Greece to Egypt, Southern Europe, or the north coast of the Mediterranean, and North Africa with its boldly spiced foods.

Olive Oil Cookery: The Mediterranean Diet

Olive Oil Cookery: The Mediterranean Diet

But even though all of these areas offer amazing foods in their own right, when we generally think of foods that go into Mediterranean diets, we mostly think of Italy, Greece and Southern France. About 1975, the Mediterranean diet began to be highly publicized with magazine articles and then cookbooks touting the benefits of “Mediterranean Cooking”. They were foods traditionally from this area of Southern Europe.  The signature ingredients of these foods are fresh vegetables and fruit, fish and shellfish, and chicken, lamb, sheep, and pork.  Beef is not used prevalently in the native diet because most of the lands cannot support huge numbers of beef cattle.

The Keys to What is Mediterranean Food: Olive Oil and Spices

But perhaps the key to Mediterranean food is olive oil, and then fresh herbs and spices. These include cilantro, basil and oregano, mint, dill, parsley and rosemary, and they are used abundantly used.  The Mediterranean foods are for good reason considered not only nutritious and healthy, but make for great eating.

When Thinking What Is Mediterranean Food Also Consider Mediterranean Spain

Spain is where so many meals are served in the popular tapas tradition, also has some wonderful foods.   Tapas, by the way, is food is served in smaller portions, but in a variety of different foods and many courses.  Traditional Mediterranean diet foods featuring fish will be included in meals more on the Eastern and Southern coasts of Spain than inland, from Catalonia to the Costa del Sol.

what is Mediterranean foodThere are a good many similarities in foods in this region and that farther east.  The climate and the terrain are quite similar throughout this area, resulting in similar foods being harvested.  The soil is generally dry, the summer very warm and the winters quite mild.  Although fish in the Mediterranean are not as abundant as they once were, restaurants and shops still have displays of fresh fish.

History also plays a huge part in the makeup of this region.  Even though it has been nearly 2000 years since the domination of the area by the Roman Empire, the people in the Mediterranean area are very proud of their traditions.  And interestingly, much of the Mediterranean food they eat and meals they prepare have their origins as far back as this period of history.  How food is enjoyed with family and friends and the great wine in the area are traditions that goes back centuries.

Personally I’ve always been an admirer of the food and wine in Italy, but I was recently in the Alicante area on the east coast of Spain.  I had a chance to tour one of their vineyards, and I am now a big fan of Spanish red wine. Extremely full-bodied and very dark red, they are perfect for the hearty food that is served in Spain. I would highly recommend touring some of the Spanish vineyards if you get the chance.


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Fat Burning Soup Diet- The Healthy Options Are Endless

The Fat Burning Soup Diet

As a great supplement for any diet that will burn fat, there are some great reasons to add soup.  As an introduction to dinner, or as a substitute for an unhealthy snack, fat burning soup can be an excellent choice.  Or an idea for a lower-calorie lunch would be a half a sandwich and a healthy soup choice.  The key is to come up with soups that are lower in  calories and less in fat, not one that would add to them.

The Many Ways to Utilize a Fat Burning Soup Diet

There are diet plans (such as the Cabbage Soup Diet), that advocate only eating soup, or worse yet only certain types of soup, as a diet that will accomplish some sort of dietary goal or detoxification.  Not only will they be nearly impossible to adhere to for any length of time, they will end up as unhealthy, too.  The best diet plans offer a wide range of nutrients, as the body needs all of them.  Soup should be a supplement to that, not a substitute.

Our Favorite Soup & Bread Recipes

Our Favorite Soup & Bread Recipes

Therefore we need soups to act as supplements to our regular meals, but also have ingredients that add to our nutrient base.  Generally speaking, if they are loaded with vegetables and lean meats, spices that add nutrients, and devoid of fats and other fillers, they will be great.  Whatever you like, as long as they fill the above requirements, you can pretty much let your imagination run wild.

You can get many great soup ideas on the internet, and as long as you stay within the healthy guidelines you can’t really go wrong.  If you make your own, you know what ingredients go in so you have greater control.  If you buy soups in the store that are ready-made, you might have to become adept at reading ingredient labels.  There may be things that go into those soups that are great for your health and some that are not.

The Psychological Affects of Fat Burning Soup

One thing the soup industry has been advertising for years is how soup will improve our health.  This is true only to the point that we are nutritionally deficient in the first place, and the nutrition that soup would bring would bring the needed nutrients.  But there does seem to be something to the psychological effects that soup can bring.  There have been studies that suggest soup giving a psychological boost, making us feel better.

fat burning soup

When we think of the advertising that soup companies have used over the years, perhaps they have also recognized it.  The pictures of the families sitting around a fireplace with a hot cup of soup on a cold day brings out those feelings of the psychological input soup brings.  Perhaps it’s the placebo effect.  But if something makes us feel good without bringing us any harm, why not incorporate it into you diet?

Food diets that include soup have gained some adherents in the recent past. For those in the market for a long-term this might in all probability get dreadfully boring very soon.  When it comes to total diet think in terms of foods that will lose fat that give a broad-based nutritional range, as these foods are not only good for your body but make dining much more pleasurable.


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