Tag Archives: diet

Sunday quote

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9 tips to help you make lifetime changes!

Usually we (women) always try to loose weight before the summer. “The swimsuit test is one scary thing!” right? This is why so many people begin dieting at this time of year and usually go for crash diets. Right choice? NO.

The surest way to shed weight and keep it is to change your eating habits and keep going for as long as you can.

Instead of trying to rush into something that will overwhelm you and set you up for failure, try making gradual changes in your day-to-day routine.

Ultimately you want to be healthier, more fit, and happier. Allow yourself time and patience, and you will have more success.

b475c539db0edf8d9fdb4765535f6bb1Here are a few tips to help you:

1-Gather as much information as you can about nutrition.

2-Talk with a friend who has a healthy diet and ask for suggestions.

3-Set a goal for yourself that is doable. For example “for the next 2 weeks i will eat 4 serving of vegetables each day”.

4-Write down a plan for what you will do to make your diet changes.

5-Head to the grocery store and make sure you have all the supplies you need to begin.

6-Focus on a few small, but powerful changes.

7-Don’t be too hard on yourself. Even if you fail after some time, just keep going.

8-Pay attention to how you feel: are you more energetic? Are your clothes a little looser? Are you sleeping better? Recognize the benefits of your changes.

9-Try new things: if you’re getting bored with what you’re eating, go on the web and search for new recipes, and try incorporating a new dish every week.

After 6 months of diet change, you will have created habits that are likely to last a lifetime!

And give yourself credit for the changes you have maid. Go SHOPPING!!

*image via pinterest

 

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Hair Boot Camp

After five pregnancies (one didn’t go through ), a major surgery, and stress, you can imagine how much hair I was loosing! It became serious when after every shower I could see the amount of hair on my brush!

I began with special serums, anti-fall shampoos, everything i could put my hand on, but nothing really worked. After doing some research, i found that there are some foods that help in hair loss, and being a believer in “food is the answer to everything”, I followed to the T the items below.

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1. Protein 
Hair is made of protein, and lack of protein can cause hair loss. Add protein to your diet: include chick peas, soy beans, almonds, nuts, pumpkin seeds…Not all protein comes from animal source.

2. Vitamin C
Vitamin C is crucial for healthy hair. Citrus fruits, such as oranges and lemons, are especially high in vitamin C, as well as green peppers.

3.B Vitamins 

B vitamins are needed to grow hair. B3 helps increase circulation to the scalp, encouraging hair growth. It is best to take a supplement that includes all of the B vitamins; a B complex supplement. You can add too these foods to your diet: legumes, eggs, mushrooms, yeast, nuts and salmon.

4. Iron 
The mineral iron reduces hair loss. Foods that are high in iron include liver, apricots and raisins.

5. Drink Water 
Each hair consists of one quarter water. Drink at least 10 cups of water a day to stay hydrated and grow healthy hair.

6. Reduce Alcohol
Drinking alcohol reduces hair growth. Reduce or eliminate alcohol from your diet and you will see an increase in hair growth.

7. Vitamin E 
Vitamin E is another nutrient needed to grow hair. It stimulates the circulation in the scalp and can be taken as a supplement or applied directly to the scalp in the form of serums.

8. Vitamin A
Vitamin A helps create vibrant shiny hair and spurs hair growth. Foods that contain vitamin A include eggs, kale, squash, and carrots.

I can happily say that it helped my case, i can’t say for sure if it is one item alone, the vitamins , the diet, or if it is everything combined that works to give a result.

I would love to hear from you if you had a similar experience, and what did you do for better results!

 

 

 

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The mediterranean pyramid

Previous studies have shown that the Mediterranean diet reduces the risk of cancer, type 2 diabetes and Alzheimer’s disease. It is also effective in reducing heart attacks and strokes as evidenced by recent studies done by the American Heart Association.

As an introduction, I will share with you the Mediterranean food guide pyramid, that encompasses the whole idea of this diet.

As you can see, there is no shortage of food, we will not be starving ourselves that’s for sure! I come from a family of long standing obsession with food, I love food, enjoy eating it, and preparing it for others.

The Mediterranean diet I was brought up on has proven to be one of the healthiest around. The richness and amount of food ( fruits, vegetables, fish, poultry, legumes, and vino off course!) we can have is amazing. Don’t get scared by this pyramid, it works like magic, and once you get used to it, you wont revert to your old ways.(Because it is so easy!)

If you look at the pyramid, you will notice at the bottom that the daily exercise is of a great importance: we will get to that tomorrow in a post all about it. Don’t freak out, it’s very simple, you don’t need to go to the gym 7 times a week!

At the opposite end of the pyramid, you will notice the small amount of meat; yes, meat is very rare in the Mediterranean diet, you will have to cut down little by little and reduce your intake, but look on the bright side, so many other choices!! And note too the healthy choice of fat; olive oil! I will be talking about its benefits in another post very soon.

I will be posting later on recipes that include all the vegetables, legumes (grains), poultry, fish and some meat used in this diet and you will see how easy and realistic it is to incorporate into your own life.

 

 

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