A lot of people are wondering what it takes to maintain a healthy body weight. It is not an impossible dream as many seem to think. All it takes is the ability and the desire to add some more healthy habits to your life and you are on your way. Here are some ways to do this and once they are started you will be able to make them habit fairly easily.

An easy way to start would be to change the way that you eat. Try eating 4-6 smaller meals instead. Eating smaller meals can help to boost your metabolism which is a much needed thing to have if you want to maintain your weight at a certain level. People that only eat the 3 large meals a day and then snack are often the ones that never see any unhealthy weight disappear.

Changing the things that you eat as well will help you in maintaining a healthy body weight. Spend more money on groceries instead of on take out food. This will help you cut down on the salt and fat content that is in your diet. When making meals you will quite often find that you have leftovers that can be used for lunches or other dinners if the urge to not cook is there. This can also prove to save you a lot of money as well.

Exercising is an essential part as well when it comes to maintaining a healthy body weight. By incorporating exercise into your daily routine will help keep any weight that may be potentially gained to a minimum. Make sure that you enjoy the exercise that you do partake in, if you do not like it you are more apt to give it up and there is no benefit to be found from that at all. It is something that needs to be done regularly to be of any help.

Have a support network that will be able to help keep you motivated when it comes to achieving the goals that you have. By associating with people that are thinking along the same lines can help you stay on a positive track, thus making it less likely that you will give up and quit the efforts that you are making to maintain a healthy body weight.

These are just a few things that can help you. There are many others that are around that can prove to be of value to you as well when it comes to maintaining a healthy body weight. Take some time and browse around the internet and see what some of the others are. Then you can start to make the changes that are needed one by one. Don’ t try and make all of the changes at once as you will more than likely not be very successful doing so.

There are basically 7 food groups which a person needs in order to have a good health. But then the proportions for taking these groups are different and it varies according to your age as well as your sex. For example the amount in which these groups are required for a 9 year old differs from one of an adult.

You need to keep a track on the amount of proportions you consume of these for you as well as your family too. If you write it down then you will be able to get a better idea. There are seven basic components which include proteins, carbohydrates, fats, minerals, vitamins, water and fiber.

Now, let’s talk about the different groups, starting with carbohydrates. You can basically get carbohydrates in the form of sugar, pasta, cakes and so on. These carbs are then stored in your muscles as well as liver in the form of glycogen. This is then converted to something we know as glucose and is used as energy by the body.

The excess of it is stored in the body in the form of fat. One needs around 47 per cent of total carbohydrate consumption as energy.

Then we move onto proteins which are present in meat, fish, eggs, pulses, soybeans and so on. These help to build up new tissues in the body and also to repair the old ones. The proteins are the ones which help your tissues heal at a faster rate, after you have had any sort of injury. This is followed by fats. We all know what fast include, milk, chocolate, cheese and so on. The body fat needs are 30 per cent on a daily basis. Fats will also give you energy but then they release the energy at a slower rate.

Then we have the various vitamins which include liver, carrots, fruits and so on. The vitamins help you with your vision, help to keep your skin and bones in good condition and they also help with blood clotting and the formation of red blood cells. You also have minerals in the food groups. You can get minerals from red meat, vegetables, and fruits and so on. The various minerals have different actions on your body and help your body in different ways.

Then comes fiber which you get from consuming a lot of cereal, seeds, and leaves and so on. You have insoluble fibers which help in movement of wastes and then you also have soluble fiber which helps in keeping the heart healthy. The final food group is water which includes everything which is a fluid. One loses a lot of water the entire day, so you need to keep replenishing your body of water.

GOOD Food  Nutrition Guidelines

This article will give you an idea on easy food and nutrition guidelines; if you stick to that you will get results, plain and simple.

Good  food- nutrition guidelines:

Eat For Your Goal-

-If you want to lose weight, try to eat below your daily calorie.  No more than 30% cut.

-If you want to gain weight than increase your daily calorie intake up to 15 percent.

– Eat healthy balanced and planned diet, try to get at least 30% of every nutrient in a day (protein/carbohydrates/fats). The other 10%, add according to your choice.

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Eat the right foods-

For Protein- Lean and complete (chicken, turkey, egg whites, whey)

For Carbohydrates- Fruits and vegetables (make your food menu rich in fruits and vegetables in order to get fibers and other essential vitamins, minerals) and be paired with every meal.

For Fats-Poly/mono fat balance high (fish oils, nuts, olive oil); Low Saturated fats

Eat small meals frequently:

Eat small meals 4-6 meals a day rather than going for 1to3 heavy meals.

Each meal should contain 1 complete protein and 1 carbohydrate source of either fruit/veggies.

Drink plenty of Water to keep your body well hydrated. Water is the best natural detoxifying agent. So, try to drink at least 8 to 10 glasses of water per day.


EAT fiber rich food in order to avoid constipation and other digestion related problems. And try to go for regular exercises for your good.

Think back to when you were a child and when during the summer months, the pinnacle of cookouts and family gatherings was always the cold juicy watermelon that was for desert. When you were young, eating watermelon was about taste. Now that you’re older, it’s more than just taste that should inspire you to eat lots of watermelon each year when the season arises. It’s because watermelons have tremendous health benefits that anyone who lives a healthy lifestyle should be determined to take advantage of every year. Let’s take a closer look at some of these health benefits this fruit has to offer.

Health Benefit of Watermelons #1 Lycopene

Lycopene is an antioxidant found in most red colored fruits, with the exception of a few things such as strawberries. Scientific studies have shown that Lycopene reduces the risk of prostate cancer and heart disease in people. People who eat a diet high in lycopene are much less likely to suffer a heart attack then men who don’t.

Health Benefit of Watermelons #2 Vitamin B6

Vitamin B6 is an important attribute to have in a healthy diet because it promotes chemicals in the brain that help people to cope with anxiety and panic. These are two psychological disorders that are on the rise in America today.

Health Benefit of Watermelons #3 Vitamin C

If you thought oranges were the only fruit that could provide you with Vitamin C, think again. Vitamin C is important to not only being healthy, but remaining attractive all your life. Vitamin C boosts the immune system so that you get sick less often and it also slows down aging and medical conditions such as cataract.

Health Benefit of Watermelons #4 Vitamin A

Vitamin A works much like Vitamin C, in that it helps boost immunity, but it also help your body fight off infection. It also prevents blindness.

As you can see, eating watermelon is almost tantamount to taking a multivitamin every morning, but with a much better taste. Watermelons are seasonal, which means that they are not available all year long. It means that when they are in season you should make sure and take advantage.

When you go to the store to purchase one you want to try and find one that is ripe and ready to eat. The best way to do this is to knock on the outside of the rind. If you hear a hollow sound then melon is ready to eat, but if you hear solid thud put it back. The fruit is over ripe and you won’t be getting very good flavor from it. Buy you water melon and eat it within the first few days of getting it home. Everything about it is healthy, and in addition, it won’t leave you feeling over stuffed if you eat too much.

So in a few weeks, the weather gets warmer and summer is approaching. Don’t forget about watermelons. Eat up and get the extra boost they will add to your healthy lifestyle.

Healthy Family Recipes can be exciting and fun for all the family to get involved in. Just because you have decided to eat more healthily, it doesn’t necessarily mean that you are on a diet, or that you are automatically forbidden from eating certain foods. Maybe you are starting to exercise more, and want to make the most of your gym membership, or football practice, by eating healthier.

Eating healthily is important, especially for children. Starting off the day with the right sort of breakfast, such as cereal, or toast is much better for you and your children than crisps or chocolate. By making sure that you and your children have a good breakfast you can be sure that they have the foundations for a good day at school, and you can have a productive day at work. A healthy lunch will make sure that your children have enough energy to play in the playground, and to concentrate in lessons all afternoon, and that you’ll not feel sleepy and lethargic in the afternoon either.

Healthy Family Recipes might just involve modifying some of your existing family favourites to make them healthier. You might want to change some of the ingredients slightly, or cook them in a different way.

Perhaps you’ve never really been keen on fresh fruit and vegetables. By preparing them yourself and eating them in family meals, you might find some that you really like, that you’d never tried before.

By ensuring that you and your family eat the recommended 5 portions of fruit and vegetables a day, you will encourage your children the importance of eating healthily.

Although processed food and ready meals may be more convenient, there are plenty of healthy family recipes that don’t take long to prepare and cook. There will be some recipes that your children can get involved in, and so they will have a greater understanding of what goes into meals. You and your children will also enjoy cooking from scratch, rather than just opening a packet, or putting a ready meal in the microwave. Also, being able to cook is a great skill.

By organising your meals in advance, before you go shopping, you can make sure that you have the right ingredients in, and can get things ready the night before, so that you have less to do when you come in from work. This method can also save you money as you won’t need to buy additional ingredients at the last minute.

Eating healthily isn’t all about muesli and salads. By making a few changes to your existing recipes, or trying some new foods and recipes, you can be sure that you are helping to improve your family’s health. See what exciting healthy family recipes you can find.

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In my humble opinion, steak is best topped with sweet caramelized onions and salty Gorgonzola cheese. We recommend seeking out good-quality Gorgonzola for the best flavor, but any will work. Serve with garlic mashed potatoes and steamed carrots.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes


2 tablespoons canola oil, divided
2 large onions, sliced (about 4 cups)
1 tablespoon brown sugar
1/2 cup reduced-sodium beef broth
1 tablespoon balsamic vinegar
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1 pound beef tenderloin (filet mignon) or sirloin steak, 1-1 1/4 inches thick, trimmed and cut into 4 steaks
1/4 cup crumbled Gorgonzola or blue cheese

1. Heat 1 tablespoon oil over medium heat in a large skillet. Add onions and brown sugar and cook, stirring often, until the onions are very tender and golden brown, about 15 minutes. Add broth, vinegar and 1/4 teaspoon salt and cook, stirring, until the liquid has almost evaporated, 3 to 4 minutes more. Transfer the onions to a bowl; cover to keep warm. Clean and dry the pan.
2. Sprinkle the remaining 1/4 teaspoon salt and pepper on both sides of each steak. Heat the remaining 1 tablespoon oil in the pan over medium-high heat. Add the steaks and cook until browned, 3 to 5 minutes. Turn them over and top with cheese. Reduce heat to medium-low, cover and cook until the cheese is melted and the steaks are cooked to desired doneness, 3 to 5 minutes for medium-rare. Serve the steaks with the caramelized onions.

NUTRITION INFORMATION: Per serving: (338 Calories)

For more tasty healthyy food recipies please view my web blog www.2tastyfood.com

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