What Is Healthy Eating? What Is A Good Diet?

Healthy eating means consuming the right quantities of foods from all food groups in
order to lead a healthy life. Diet is often referred to as some dietary regimen for
losing weight. However, diet simply means what food we eat in the course of a 24hour, one week, or one month, etc. period. A good diet is a nutritional lifestyle that
promotes good health. A good diet must include several food groups because one
single group cannot provide everything a human needs for good health.
How do you define healthy eating?
The crucial part of healthy eating is a balanced diet. A balanced diet - or a good diet means consuming from all the different good groups in the right quantities.
Nutritionists say there are five main food groups - whole grains, fruit and vegetables,
protein, diary, and fat & sugar.
Whole grains
According to the USDA (United States Dept. of Agriculture) we should consume at
least 3 ounces of whole grains per day. A whole grain, unlike refined grains, still has
the bran and the germ attached. Whole grains are rich in fiber, minerals
and vitamins. When grains are refined the bran and germ are removed.
It is not possible to know whether food is made from whole grain just by looking at it.
To be really sure you have to read the label. In the list of ingredients, the
word whole or wholegrainneeds to appear before the name of the grain.
Whole grain products include breads, pastas and cereals - they need to be made
with 100% whole grain. Whole grain foods and flours include 100% whole wheat,
brown rice, bulger, corn, buckwheat, oatmeal (oats), spelt and wild rice.

Interesting related article

What is fiber? What is dietary fiber? Fiber rich foods
Fruit and vegetables
Fruit and vegetables have a high vitamin, mineral and fiber content - these nutrients
are vital for your body to function well. Several studies have proven that a good
intake of fruit and vegetables may protect from developing heart
disease, diabetes type 2, andcancer.

Most health departments throughout the world recommend that we consume five
portions of fruit and vegetables each day. This could include either fresh, frozen or
canned, or dried fruit and veggies. A portion means either one large fruit, such as an
apple, mango, or a banana, or three heaped tablespoons of vegetables. It could also
include one glass of 100% fruit or vegetable juice. A fruit/vegetable drink is one
portion, no matter how big it is. Beans and pulses can also count as one portion.
Protein
We need protein for the building and repairing of tissue in our body. Protein-rich
foods also include essential minerals, such as iron, magnesium, zinc, as well as B
vitamins. The NHS (National Health Service) of the UK says that proteins should
make up about 20% of our nutritional intake. The following foods are good sources of
protein:

Meat

Poultry

Fish

Eggs

Beans

Nuts

Quorn

Soya (includes tofu)

Nutritionists advise that the fat in meat should be trimmed and drained away after
cooking. The skin should be removed from poultry. For people who are not
vegetarians, nutritionist advise we consume fish at least twice a week, preferably fish
rich in omega oils, such as trout, fresh tuna, sardines, mackerel and salmon.

The canning process of tuna removes the essential oils, hence only fresh tuna is
considered as an oily fish.
It is better for your health to grill, roast or microwave meats and fish, rather than
frying them.
Vegans, who do not eat any foods from animal sources, may get their protein from
nuts, seeds, soya, beans and quorn. Vegans may have to supplement their zinc and
B12 vitamin intake as these foods are not rich in them.

http://www.medicalnewstoday.com/articles/153998.php

5 Steps to a Healthy Living Space! By Coach Juli Shulem

February 11, 2013 By hywo Leave a Comment
A healthy living space is part of wellness! An efficient household means less stress
for everyone. Here are your five expert tips how to create a healthy, organized and
functional living space:
1. Make a plan!
Before organizing, know what it is or where it is that you will be focusing. To just
begin willy-nilly often ends up leaving a bigger mess than which you started. Go
through the entire house and list areas room-by-room. Be specific: kitchen counter,
dining room table, under table, pantry, cutlery drawer, etc. Break the project into
small, doable tasks that you can check off your list.
2. Schedule specific time.
If you find you have been saying, I need to organize this and yet you never get
around to it, chances are without scheduling it as an appointment with yourself, it
wont happen. Just like exercising: you need to plan and schedule this for it to
become part of your regular day. If you have a very long list of organizing tasks, then
you would be best off scheduling time daily to address it. I encourage clients to
schedule 30-45 minutes each day.
3. Start with stuffed spaces.
It is impossible to put things away where there is no space for anything to go. It only
makes sense to begin by clearing space in existing cabinets and cupboards. There is
usually so much packed into these and much of the things in the back are no longer
useful. Start here and be ready to toss items that cause you to say, Oh my, I still
have this?
4. Get rid of unworn clothes.
Its probably time to do a wardrobe assessment. Try items on and see what still fits,
looks good, makes you feel good and is in style. Be realistic about how many
different sizes of clothes you need to hold onto. Chances are if you have been a size
for a few years, you wont be changing drastically anytime soon, and if you do, you
will probably want new clothes anyway. Let go of the ones you arent wearing.

5. Schedule a donation pick-up within 48 hours of organizing.

So many times, a client gets things bagged or boxed only to have the stuff sit around
in corners for days or weeks. Plan for your give-aways to be removed promptly.
Afraid you will go back through your bags and boxes? Use opaque trash bags.
Contributed by Coach Juli, CPC: Efficiency & ADHD Coach. Efficiency Expert since
1984, and author of the eBook, Order! A Logical Approach to an Organized Way of
Life, www.getordernow.com. Contact at jshulem@gmail.com, 805-964-2389
or www.julishulem.com
http://www.healthyourwayonline.com/tag/healthy-lifestyle/
Finding Time for Fitness by Tera Busker
February 15, 2013 By hywo Leave a Comment
We are all busy and often have a hard time for finding time for fitness. Try these 7
tips to find time in your day to get in a great workout and make a positive step in the
healthy direction.
Make it a PRIORITY! Its easy to let excuses and every day activities get in the way
of your fitness schedule. Too tired, too busy, too much to do we have all been
there. But if you want to make fitness a part of your life, you have to find time to
make it a part of your life. Schedule your workouts just like you would any other
important appointment like going to the dentist or getting your hair done. Write it in
your calendar and block out time in your day to get it done.
Be sneaky! Sneak fitness into your everyday chores and activities. Make small
changes in your day like taking the stairs at work, walking to your co-workers office
instead of emailing them, squatting while you fold laundry or cleaning the house at a
brisk pace.
PLAY! If you have kids or pets, be active with them! Kid and pet free? Join a sport
league. Working out doesnt have to mean spending time in a gym. Taking Fido for a
hike, playing tag with the kids or joining a backyard game of flag football counts too!
Having fun with your fitness makes it seem like a less daunting task.
Wake up early. Getting your workout completed first thing in the morning means you
will be less likely to be distracted by other responsibilities later in the day. Also,
working out in the morning starts out your day with a sense of accomplishment and
puts a little extra pep in your step.

Be prepared! If you know that you have limited time between getting up in the
morning and heading out to the gym before you have to get to work, get in a routine
of making sure your gym bag is packed every night before you go to bed. That way
in the morning you will not be rushed or have to skip your workout because you
arent ready.
Get into a routine. If working out during your lunch hour works best for you, try to
stick to that schedule. Life does have a way of throwing a wrench in your plan every
now and again, but changing up your routine too much leaves room for excuses to
sneak in.
Instead of finding ways you CANT, try to find ways you CAN! Dont cant
yourself to death. Anyone can find a million reasons why they cant find time for
fitness, but try to change up your thinking and try to find ways you can. Cant workout
for an hour every day? Then make the most of the time you can. Cant afford a gym
membership? Go for a jog or walk outside and do bodyweight strength exercises!
Focus on the positive of what you can do and try to eliminate the negative of what
you cant.
Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an
exclusive In Home & Private Studio Personal Training Service based out of Roberts,
WI. www.fitnesstogo.net
http://www.healthyourwayonline.com/tag/healthy-lifestyle/

Brothers Grimm
Rapunzel
There were once a man and a woman who had long, in vain, wished for a child.
At length it appeared that God was about to grant their desire.
These people had a little window at the back of their house from which a
splendid garden could be seen, which was full of the most beautiful flowers and
herbs. It was, however, surrounded by a high wall, and no one dared to go into
it because it belonged to an enchantress, who had great power and was
dreaded by all the world.
One day the woman was standing by this window and looking down into the
garden, when she saw a bed which was planted with the most beautiful
rampion, and it looked so fresh and green that she longed for it. She quite
pined away, and began to look pale and miserable.
Her husband was alarmed, and asked: 'What ails you, dear wife?'
'Ah,' she replied, 'if I can't eat some of the rampion, which is in the garden
behind our house, I shall die.'
The man, who loved her, thought: 'Sooner than let your wife die, bring her
some of the rampion yourself, let it cost what it will.'
At twilight, he clambered down over the wall into the garden of the
enchantress, hastily clutched a handful of rampion, and took it to his wife. She
at once made herself a salad of it, and ate it greedily. It tasted so good to her so very good, that the next day she longed for it three times as much as
before.
If he was to have any rest, her husband knew he must once more descend
into the garden. Therefore, in the gloom of evening, he let himself down again;
but when he had clambered down the wall he was terribly afraid, for he saw the
enchantress standing before him.
'How can you dare,' said she with angry look, 'descend into my garden and
steal my rampion like a thief? You shall suffer for it!'
< 2 >

'Ah,' answered he, 'let mercy take the place of justice, I only made up my
mind to do it out of necessity. My wife saw your rampion from the window, and
felt such a longing for it that she would have died if she had not got some to
eat.'
The enchantress allowed her anger to be softened, and said to him: 'If the
case be as you say, I will allow you to take away with you as much rampion as
you will, only I make one condition, you must give me the child which your wife
will bring into the world; it shall be well treated, and I will care for it like a
mother.'
The man in his terror consented to everything.
When the woman was brought to bed, the enchantress appeared at once,
gave the child the name of Rapunzel, and took it away with her.
Rapunzel grew into the most beautiful child under the sun. When she was
http://www.eastoftheweb.com/short-stories/UBooks/Rapu.shtml

Brothers Grimm
The Frog Prince
One fine evening a young princess put on her bonnet and clogs, and went out
to take a walk by herself in a wood; and when she came to a cool spring of
water with a rose in the middle of it, she sat herself down to rest a while. Now
she had a golden ball in her hand, which was her favourite plaything; and she
was always tossing it up into the air, and catching it again as it fell.
After a time she threw it up so high that she missed catching it as it fell;
and the ball bounded away, and rolled along on the ground, until at last it fell
down into the spring. The princess looked into the spring after her ball, but it
was very deep, so deep that she could not see the bottom of it. She began to
cry, and said, 'Alas! if I could only get my ball again, I would give all my fine
clothes and jewels, and everything that I have in the world.'
Whilst she was speaking, a frog put its head out of the water, and said,
'Princess, why do you weep so bitterly?'
'Alas!' said she, 'what can you do for me, you nasty frog? My golden ball has
fallen into the spring.'
The frog said, 'I do not want your pearls, and jewels, and fine clothes; but if
you will love me, and let me live with you and eat from off your golden plate,
and sleep on your bed, I will bring you your ball again.'
'What nonsense,' thought the princess, 'this silly frog is talking! He can
never even get out of the spring to visit me, though he may be able to get my
ball for me, and therefore I will tell him he shall have what he asks.'
So she said to the frog, 'Well, if you will bring me my ball, I will do all you
ask.'
Then the frog put his head down, and dived deep under the water; and after
a little while he came up again, with the ball in his mouth, and threw it on the
edge of the spring.
< 2 >

As soon as the young princess saw her ball, she ran to pick it up; and she
was so overjoyed to have it in her hand again, that she never thought of the
frog, but ran home with it as fast as she could.
The frog called after her, 'Stay, princess, and take me with you as you said,'
But she did not stop to hear a word.
The next day, just as the princess had sat down to dinner, she heard a
strange noise - tap, tap - plash, plash - as if something was coming up the
marble staircase, and soon afterwards there was a gentle knock at the door,
and a little voice cried out and said:

'Open the door, my princess dear,

http://www.eastoftheweb.com/short-stories/UBooks/FrogPrin.shtml