Steve Olschwanger - Balanced Diet

Eating a balanced diet means selecting certain things in moderation like refined sugar, trans fat, salt, saturated fat, cholesterol  in order to avoid illnesses and diseases and gain good health.

1.)  Eat fresh fruits and vegetables-

Fruits and vegetables provide low fat, high water content and huge amounts of vitamins and minerals. A lack in this food group can cause heart disease , cancers , various vitamin deficiencies and high blood pressure which can result in long-term illness as well as lowered immune system. 

The best way to take fruits and vegetables with  most goodness, eat raw veggies, vegetable soups, sweet fruits as a desert, dried fruit as a morning snack, smoothies, salad with your lunch.

2.)  Eat Protein-

Protein rich foods play a vital role in the body. A lack of protein can lead to heart problems, arthritis, organ failure and muscle deterioration, hair loss, loss of sleep, muscle cramps and soreness and slow healing of wounds. You can take eggs, meat, nuts, pulse, seafood, soya product, seeds and oily fish which are a good source of fatty acids (Omega 3) and protein.

3.)  Eat Dairy Product-

Dairy product is a good source of calcium which helps to regulate muscle contraction and promote strong teeth and bones. Vitamin D is helpful to absorb calcium effectively so you can get it through sunlight. You can take yoghurt, milk, cheese, dark green leafy veg like spinach and broccoli, fromage frais , fish , almonds as a good source of protein.

4.)  Eat carbohydrates-

Most carbohydrates are low in fat, long lasting and release slow energy. Whole grain products are the best type of carbohydrates which contain many useful nutrients, fiber, protein, carbohydrate in the form of starch, minerals and vitamins and anti-oxidants which prevent diabetes, cancer and heart disease.

5.)  Be careful of Salts, Sugars and Fats-

Small amount of fat is good for health because it transports  essential fatty acids which improve heart health as well as immune system and also supplies fat-soluble vitamins (A, D, E &K) .Fat is cushions your body organs and fuel reserve for skin.

Avoid bad type of sugar which found in desserts, soft drinks, chocolate bars, sugary breakfast cereals etc. You can take meat, cheese, full fat milk, eggs, full fat yoghurt, butter as a source of saturated fat in moderation.  Avocados, virgin olive, nuts, oily fish (mackerel, salmon and tuna) and sunflower oil are a good source of unsaturated fats which are better for health.

Best Wishes For Your Weight Loss Plan By Steven Olschwanger

Steven Mark Olschwanger Build a Healthy Lunch

Eating healthy lunches will greatly benefit your day!! Many of us have heard the saying – “Eat Breakfast like a King, Lunch like a Prince and Supper like a Pauper”. There is nothing wrong in this saying if you totally agree to it what it has to say. For me it is a bit twisted says Steven Mark Olschwanger.

 If breakfast is the usual meal we like to skip every day, then lunch is the most unavoidable meal of the day. But there are few who skip lunch due to some reasons. According to Steven, this is not a good habit. Breakfast is indeed the most important meal of the day, but it should not be greeted bountifully. Many will argue that we have to eat more during breakfast. Fine, but this destroys your digestive system. And most Nutritionists will suggest having a simple meal of bread or oats with a milk or coffee for breakfast. That is why they say so.

Mornings are hectic, but should not be loaded. During the morning hours, we are running about fixing meals and heading off to school/work, but it is not loaded as the afternoons. Lunch is the most important meal for me only because of this reason. Because, just after the morning snacks, taking a heavy and healthy lunch builds up your momentum and I am sure you don’t want the train to leave you!

Eating lunch is important but more than that having healthy and good lunches are also important. Eating a good and healthy lunch gives you the energy to stay alert and helps you to focus on the things you need to complete before the day ends. Some of the tips for building a healthy lunch given by Steven are

1.     Avoid foods that are rich in carbohydrates because adding carbohydrates in your diet will make you sleep than to keep alert.

2.     Eat the right food at the right time.

3.     Avoid energy juices and sodas.

4.     Make sure that your lunch consists of more fruits and vegetables.

5.     You can also include grapes, nectarines, apples and pears in your lunch.

6.     Think simple. A loaf of whole wheat bread and a bowl of peanut butter and some tomatoes can make your lunch healthy.

7.     Drink at least six to eight cups of clean water each day.

Follow the tips so that you can “Eat Healthy, Be Healthy”.

Best wishes to build a healthy lunch by Steven MarkOlschwanger.

Steven Mark Olschwanger How to Select the Best Weight Reduction Plan

Being overweight is a risk factor for many chronic diseases such as heart diseases, diabetes, osteoarthritis and certain cancers. Because of this, people are going to weight reduction programmes. Your health may also be at risk apart from spending amount to those centers. So, it is important to gather all information before you start any weight loss plan. The following steps show how to select the best weight reduction plan By Steven Mark Olschwanger.

Check for the Available Weight Loss Programs

·        Internet can be used to search for available weight loss programs.

·        If friends have already taken these programs, you can ask them what experiences they had.

·        People who go for this should know about the weight loss claims.

Ask About Food and Exercise

Find details about the food used in the program and the number of calories you will be eating each day. Do check whether the program has physical activity like Exercise. A healthy program will follow the Government’s Nutrition guidelines. It must include at least 5 fruits and vegetables, low fat meats, grains, milk and non fat dairy. Make sure that enough calories are provided.

Ask About Possible Side Effects

Do ask about possible side effects that a weight loss plan may pose. Before you take your weight loss pills do check with your family doctor. It is not advisory to participate in weight loss programs that promote fasting, using laxatives or purging. Before you go for weight loss plan, it is better to consult with your health care professional.

Ask for references

Do contact the person who undertook this training before and ask for the experiences he/she had with this training. If the feedback is good, then one can go for that training.

Read More on Nutrition, Health and Diet

Search the web for the program that agrees with you and your way of life. Read more health magazines so that awareness can be created about the things should be done. Search for the things that are unique to you. Use search engines to get few ideas of what types of supplements are available and how much they would cost.

Decide which weight loss program or diet plan suits you the best and plan the diet and the food accordingly. Be prepared to change your routine whatever you do. So, that you can get the benefits of an exercised routine.

Best Wishes For Your Weight Loss Plan By Steven Mark Olschwanger.