Research shows that exercise alone cannot guarantee weight lose. You have to make sure that you control your calorie intake for every meal.  With the combination of both to ensure you maintain your body weight.

The principle of healthy weight lose

There are two ways of medical weight lose.

1. Improved your body basic metabolism
2. Control your daily calorie intake, that’s mean eat only 60%-70% full.
3. Personalize your diet plan with the help of calorie diet’s expert.

How many calories do I need?

For example:

A 33 year old normal office lady at 160cm height, 53 kgs needs 1443 calories per day. If she needs to lose weight moderately, she has to reduce the amount of calories intake to 1200 per day. For extreme fat loss, she needs 950 calories intake per day.

Ways to calculate how much calories you need a day.

Male: [66 + 1.38 x Weight (kg) + 5 x Height (cm) – 6.8 x Age] x activities

Female: [655 + 9.6 x Weight (kg) + 1.9 x Height (cm) – 4.7 x Age] x activities

Activities are different for different people. Normally it will range from 1.1 – 1.3. The greater the activities, the higher the figure. 1.1 is for a normal office working lady, and 1.3 is for higher activities people.

Track your daily calories intake

You may track your meal using your mobile phone. If you are Android fans, download those free trial calorie counter and start to track your daily meal. There are apps for iPhone too.  This helps you to plan ahead on your maximum calories intake per day.

If you are available to the desktop all day, try Google calorie calculator , you can see list of food items with unit and calories figures.  Set your daily target amount of calories, and plan your breakfast, lunch, dinner as well as misc. It is advisable to consume right amount of dairy, grains, vegetables, fruits, fats, protein, water and multivitamins each day follow the food pyramids.

It is sometimes difficult to find food with low calorie yet with nutrition.  Did you know that with the help from the USDA ( United States Department of Agriculture), nutrition is actually very simple?

Let’s take a look.

For optimal health and nutrition, the UDSA recommends you have the following each day:

Dairy

Women 3 Servings

Men   3 Servings

The dairy group includes milk, yogurt and cheeses.  Generally your serving would equal 1 cup of milk, 1 cup of yogurt, 1 1/2 oz. of natural cheese, 2 oz. of processed cheese, 1/2 cup of ricotta cheese or 2 cups of cottage cheese.

Grains

Women 6 Servings

Men   8 Servings

Grain products are foods made from wheat, oats, rice, cornmeal or grains.  The grain group includes bread, rice, pasta, grits, oatmeal and cereals.  Each serving would generally equal 1 slice of bread, 1 cup of cereal, 1/2 cup of cooked rice, 1/2 cup of cooked pasta, 1/2 cup cooked cereal, 1 small tortilla, 1 small biscuit, 1 small muffin, 1 small pancake, 1 small waffle, 3 cups popped popcorn, 7 crackers, 1/4 of a large bagel, 1/2 of an English muffin or 1 small piece of cornbread.

Vegetables

Women 3 Servings

Men   3 Servings

The 100 Calorie Food Counter lists all your vegetables.  Each serving equals 1 cup raw or cooked vegetables, 1 cup vegetable juice or 2 cups of raw leafy greens.

Fruit

Women 2 Servings

Men   2 Servings

The 100 Calorie Food Counter lists all your fruits.  Generally, a serving equals 1 cup of fruit, 1 cup of fruit juice or 1/2 cup dried fruit.

Oil

Women 6 Servings

Men   6 Servings

Oil is an important part of nutrition.  In this category are oils, margarine, mayonnaise, fat based salad dressings, nut butters, nuts, seeds and avocado.  Make sure to have oils from a natural source like fish, nuts and vegetables.  Limit oils containing saturated fat, trans fat and cholesterol.  Generally, each serving equals 1 teaspoon oil, 1 teaspoon margarine, 1 teaspoon mayonnaise, 1 teaspoon fat based salad dressings, 1 teaspoon of nut butter, 1/3 oz. nuts, 1/3 oz. seeds or 1/6 of a medium avocado.

Protein

Women 6 Servings

Men   7 Servings

The protein group includes beef, pork, lamb, poultry, fish, beans, peas, eggs, nuts, seeds and nut butters.  Make sure to choose lean cuts of meat and poultry.  Each serving equals 1 oz. of beef, 1 oz. of pork, 1 oz. of lamb, 1 oz. of poultry, 1 oz. of fish, 1 egg, 1/2 oz. of nuts, 1/2 oz. of seeds, 1 tablespoon of nut butter, 1/4 cup cooked beans, 1/2 cup bean soup, 1/2 cup of pea soup, 1/2 cup of tofu, 2 tablespoons hummus, 1 oz. of tempeh or 1/2 of a soy or bean burger.

Let’s all eat healthy The 100 Calorie Way!

That’s all there is to it!? The 100 Calorie Diet has a secret weapon to help you keep track of your nutrition – The 100

Calorie Food Journal.? The 100 Calorie Food Journal has a Nutrition Made

Easy section which has check off boxes for all these food categories.? As you eat from a food group, you

simply check off a box.? At the end of the day, you can easily see how healthy you’ve eaten that day by how many boxes are

checked off.? Let’s all eat healthy The 100 Calorie Way!

Click here to read more about this

Oat has soluble and insoluble fiber that is good for your health, an adequate intake of soluble fiber supports heart health and it is a good source of dietary fiber. There are several brands of oat in the market, just choose one that suits your budget. Beside, you may also try oatmeal cookie or oatmeal biscuits as your healthy snacks. Remember to always perform healthy eating habits; anything that is overly done can have negative effect.

Benefits of oatmeal

• Helps defecation
• Cancer Fighter
• Reduce bad LDL cholesterol without lowering good HDL cholesterol
• Slow down the digestion of starch thus avoid rises in blood sugar level. Good for diabetics
• Reduce the percentage of heart disease
• Weight loss as oatmeal has low calories

Oatmeal recipe

Oatmeal has good nutrition to start your day. It has variety of vitamins and benefits. This is how I prepare my Oatmeal for breakfast!

Oatmeal healthy diet

Recipe 1

Pour water into a plate together with 5 tablespoons of oat, heat it on a stove, and stir well with your spoon. Add in an egg with some cheese and salts. Stir well for another 1 minute. That’s all.

It is that simple to enjoy easy and healthy breakfast!

Recipe 2

Prepare half cup of hot water together with 4 tablespoons of oat. Stir and cap it for about 10 minutes. Add in some milk and warm water to fill up the cup. Stir it and consume. That’s all.

Having a healthy life is just that simple. Start now!

[Picture source : http://www.sxc.hu]

Start from today, we are going to introduce a new section of [DIY Fruit Juice Recipe for health].  You can follow our recipe to prepare your healthy fruit juice at home with simple and easy step.

Today Fruit Juice

Ingredient :

• 2 Kiwi
• 1 Banana
• 2 Oranges
• 1 tea spoon sesame

Kiwifruit	Banana	Oranges	Sesame

Method :

• Rinse all the ingredients peels the fruit.
• Put all ingredients into the juicer or blender.
• Add in some ice cube to make it cooler
• Add in 150 ml water.
• Blends until the juice become smoothie.

Benefits :

• helps to raise antibody.
• supplements of vitamin C.

Ingredients for Health :

**Tips you may know : Every 100 gram of kiwifruit contains of 92.7 mg of vitamin C. **
[Source : USDA Nutrient database]

[Picture source : http://www.sxc.hu]

If you feel tired, stress, forgetful, cough, cold, itchy most of the time, you may be having health imbalance. It is a signal of toxic in your body. Toxic may comes from your food, bad emotions, water pollutions, air pollutions, pressure, working/living environment and etc. If you feel that there is peculiar smell in your breath or body, frequently get cold, frequently headache, menstrual pain, constipation and etc, your body toxin increase. If you continue to live your way, disease will appear.

When come to the body detoxification, the most common type is called “Detox diet“.

According the wikipedia explanation :

Detox diets are dietary plans that claim to have detoxifying effects. The general idea suggests that most food is contaminated by various ingredients deemed unnecessary for human life, such as flavor enhancers, food colorings, and artificial preservatives.

Another common type of detoxification is called “Colon cleansing“.

Colon cleansing is removing the food that contaminated in the colon and rot by using herb and medicines.

There are several methods for body detoxification. Consume organic food regularly to stay healthy.

10 Days DIY Liver Detoxification (Suggested by dietitian)

What you need

• Organic 100% Apple Juice
• Organic 100% Lemon Juice
• Black Gold Honey
• Organic Olive Oil
• Red Chili Powder

Methods
Drink the following for 10 days early morning before food

• Half glass of warm water
• 2 tablespoon of lemon juice
• 1 tablespoon of Black Gold Honey
• 1 teaspoon of olive oil
• A few Red Chili Powder

During the liver detox progress, you may feel stomach and body uncomfortable, tired or headaches. This is a normal reaction because your body is in the progress of detoxification. This feeling will be disappearing after a while and your body will feel better than before.

6 Days DIY Gallbladder Stone Removal (Suggested by dietitian)

Most of us will have stone in our gallbladder, known or unknown with our normal body check up. Now you may remove your stone at home too.

What you need

• Organic 100% Apple Juice
• Organic 100% Lemon Juice
• Organic Olive Oil
• Epsom Salts

Methods

• Drink 4 glasses (1000ml) of Organic apple juice for 5 days. During the five days, avoid oily food. It is recommended to eat a balance diet during the period.
• Avoid dinner on the six day. Drink a cup of warm water with a teaspoon of Epsom salts at 6pm and 8 pm.
• Drink half cup of lemon juice and half cup of olive oil at 10pm.

Apple can help to soften the stone. Lemons may soften the bile duct. Olive Oil can boost huge amount of bile to wash away the stone. On the seven day, you will excrete green color oily round shape elements that will float on the water; some may be bigger like a strawberry some may be like little sands. If you are experiencing more than 100 stones on your excretion, repeat the detoxification few months later. Normal people may repeat once in a year.

10 Days DIY Kidney Stone Removal (Suggested by dietitian)

If you are having a weak kidney, you will have high chances of getting kidney stone. You may need to enhance your kidney function to avoid these.

What you need

• Organic 100% Lemon Juice
• Organic Honey

Methods

• Drink 12 tablespoon of lemon juice in a day (about 150ml). You may separate to drink it few times in a day, you may also choose to drink it with honey or diluted with water.

Lemon can soften and dissolve the stones; the stones will be discharge through your urine like sands. It will be a bit uncomfortable especially you have a lot of stones.

14 Days DIY Large Intestine and Liver Detoxification (Suggested by dietitian)

What you need

• Organic Phyto Essence
• Organic Aloe Vera

Methods

• Mix 2 tablespoons of phyto Essence with 4 tablespoons of aloe vera, together with 300ml of water.
• Drink another 300ml of warm water.

Repeat these for 14 days.
Avoid caffeine, yogurt, animal protein, milk, egg, white salt, white sugar, chocolate and refined oil during this period.

If you are overweight, try those weight loss programs and diets. If you are underweight, there are also weight gain programs and diets. There is always a balance diet that suits your need.

Choosing the Right Diet

A balance diet should contain higher percentage of grains, and less percentage of fats and sugars. Eat 70% full for your every meal will help you maintain your body weight as well as cut down the unnecessary energy needs for your inner organ to digest food. By practicing this eating method, you will find your body lighter and healthier. For those who have the problem of constipation, consume food with higher percentage of fibre with less fat and more water may helps you to get rid of waste from your body.

Weight Loss Guidelines

Many weight loss programs may help you to loss weight in a short term but it is hard for you to maintain in the fitness condition. It is hard to follow the guidelines if this is what you do not like to eat or like to do. Just for an example, some weight loss programs allow you to eat fruits, vegetables and a small portion of lean meat as your main course. You can try that for one week, and you will for sure lost 5 pounds easily. The question is can you maintain it in a long run? This is a no carbohydrate diet. This is not a healthy diet advice to loss weight because you do not consume a balance diet.

Choosing a right weight loss programs is not as difficult as you think. You may follow the guidelines to choose the best diet food below to start your own weight loss programs

• High Fiber Juice
  Drink a cup of high fiber juice in the morning. It can be a cup of oat with milk. Oat can flush your toxin from your body system easily.
• Less Oil, Less Sugar
  If you are eating in the restaurant, remember to put a remark on your order that you need less oil and less sugar for your food. Some restaurant may try to fulfill your requirement.
• Lean Meat
  Order meat that is lean. It can be delicious too if you find a good cook. Avoid those fatty meat or food.
• Snack and Food to Avoid
  Avoid taking snack and fast food that is oily, salty and with more calories. Fast foods are often in big sizes that you normally can not finish. Most of us are happy to finish it that end up eating more than you actually needed. The excessive intake of calories will not burn off and store in your body. Avoid buying those Buy 1 Free 1 deals that will end up giving you health problem.

You have to learn to eat smart. Healthy eating start with how you eat and not really a matter of what you eat. Enjoy your food and knowing what you are eating will helps support an overall healthy diet.

Seasoning

Foods are often delicious because it has seasoning. Too much of seasoning will spoil the nutrition of the food.
Extreme Taste
Many people will like to said, I love the sweetness of the cake! Yummy?Do you ever think about the story behind it? How much sugar has you consume together with that piece of cake? How much calories have you taken? Is it too much to store in your body if you are not exercising frequently? Stop eating food that is too extreme in the taste!

Keep Portions Moderate

Cheese is most people lover. Cheese has a lot of nutrition, but too much of cheese will make you constipated easily because it will clog up your system. This is due to the intake of too much salt from the cheese. Remember to take food with rich in fiber if you are consuming cheese frequently. You may ask, how much is consider too much. Just don’t eat it when you are drinking or talking to friends, done it mindfully with a sense of portion control.

Eat with wide range of foods

You should get variety of food a day to balance your diet. A mixture of vegetable, grains, fruits, meat and yogurt will balance your diet. Follow the food pyramid to get the correct portion serving a day.

Calories

Different people needs different amount of calories a day. If you are an OL working 9 to 5 in office, you need less calories compare to worker that exhaust a lot of energy under the sun. It is also depends on your age, sex, weight and physical activities.

Drink More Water

Our body is made up of about 70% of water. Water helps to clean our inner organ to flush away waste products and toxin.

Food Nutrition

Food you eat everyday should contains certain amount of nutrition to maintain your healthy life. A balance diet can help you on getting balance nutrition. Many people said EAT HEALTHY, BE HEALTHY ? by practising these on your daily life will reduce your risk for health problem.

The Restaurant

Cooking at home is not as often nowadays. Most of us go to work before the sunrise and back home after the sunset. Most of the meals within a day are consume from restaurant.No healthy food for a whole day. Due to the economic reason, most of us will choose the affordable meal that will sometimes lack of proper nutrition. This will directly affects our health in a long run.

Restaurant owners are fighting hard to get more customer, they will find the cheapest way to produce delicious food. At the end of the day, nutrition is not what they will consider about. As long as the food is delicious, it can sell.

Healthy Cooking Healthy Food

You may ask?who are going to take care of your health? For sure YOU ARE THE ONE!

Don’t border about things that you can not control, start plan on what you can do to live a healthy life.

You can plan your healthy weekend meal, consumes daily vitamins, eat fruits that you can easily found and drink pure fruit juice without sugar. As long as it is fresh, it should be good to consume. Fruits are often wallet-friendly and high on nutrition.

Easy Meals for your Weekend, Good Meals for Healthy Life

There are lots of reference books on recipe. Buy one and learns tips and tricks for saving money and staying healthy at the grocery shop. You can also find easy recipes if you need a quick meal preparation. If you are not a good cook, try getting the easy recipes to prepare your healthy meal too.

As long as it is not too spicy, too sour, too sweet, or anything that is too extreme in taste, it should be good choice.