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The total calories that you should be consuming depend on whether you are a women or a man. It depends on your body structure and your activity level. So you need to make some adjustment on the numbers I present.
If you have been eating around 1800 calories per day you can slowly move your intake down to 1600. Work down from this level over a month's period to 1400 calories. Don't go below 1200 calories per day. Otherwise you can over stress your body.
If you have just started out and are eating 2400 calories, decrease your calories to 2000 or 2100. If you don't lose weight in 2-3 weeks reduce your calories lower. Over a month's time you can move down to 1600 calories and see if you start to lose weight. If you do, stay at this level.
It's not a good idea to make a drastic shift in your consumption of food since your body can react and get into a "starving mode." In this mode your body will store more fat making it difficult for you to lose weight.
Remember not to eat junk food. When you eat quality food, it takes less food for you to become satisfied as compared to eating junk food.
Protein, Carbohydrates, and Fat
There are many ideas about what combination or percentages you should eat of the various nutrients - protein, carbohydrates, and fat. I don't believe that exact percentages exist, which will provide weight loss and good health for all individuals. Each one of you will require different percentages depending on your weight, health, body structure, emotional make-up and a variety of other conditions. For this reason some diet programs work with some people and not with others.
One of best eating habit programs that will help you to lose weight is to eat:
* quality protein
* low glycemic carbohydrates
* quality fats
* high fiber
* high water consumption
Quality Protein - is essential for the body to survive. There 8 essential amino acids and 14 non-essential. Protein is used to regulate certain body processes by contributing to various chemical reactions and by creating a number of body chemicals.
Eating excess protein results in an acid body, which favors disease. Protein eaten alone causes a 25% increase in your metabolism. When combined with fat and carbohydrates there is only a 10% increase. What this means is that eating more protein and less fat and carbohydrates gives you a boost in metabolism.
It is recommended that around 30% - 35% of your eating habits consist of protein.
Carbohydrates - consist of simple and complex sugars. When carbohydrates are eaten they are broken down into sucrose, which is readily accepted by your cells. Sucrose is converted into energy in your cells. If you eat a lot of high glycemic carbohydrates, your bloodstream becomes overwhelm with sucrose. The excess sucrose in your cells will be converted to fat and stored.
Because most people have been adding weight eating high glycemic carbohydrates, it best to change your eating habits and decrease your intake of these carbohydrates. In general people have been eating 80% high glycemic foods (HighGF) and 20% low glycemic foods (LowGF.) You need to change that to 80% LowGF and 20% HighGF.
This means that you should limit eating foods like potatoes, bread, corn, pasta, muffins, and any flour products. HighGF encourages the storage of fat since the more sucrose you have in your blood, the more sucrose is escorted into your cells by insulin.
You need to concentrate on foods, which are LowGF. Many of these foods are vegetables with small amounts of carbohydrates and high fiber content.
LowGF discourages the storage of fat since less sucrose is in the blood and less is escorted into your cells.
Quality Fats - which are eaten with your meals, prevent sugars from moving quickly into your blood stream.
You need to eat more of the good fats. It's these fats that will help you lose weight. The good fats are omega 3, omega 6, and medium chain fatty acids, MCFA.
Here is the breakdown on the quantity of each type of fat that you should be eating. These percentages are what you should be working towards so that fats provide you with good health and help you keep your weight down.
* saturated fats 10%
* polyunsaturated fats 20%
* monounsaturated fats 60%
There you have it, the numbers and percentages of protein, carbohydrates, and fats that give you a balanced diet so that you can lose weight.
Rudy Silva has a degree in Physics and is a Natural Nutritionist. He writes a newsletter call �Natural Remedies Thatwork.com.� For more information the on the essential fatty acids, visit his web site at http://www.fatty-acid-remedies.for--you.info
Cranberries, A Magical Food That Tastes Great And Is Good For Your Health
So, you ask, what is the 'Cranberry', and is it really a 'Superfood'?
The Cranberry shrub is a fairly innocuous small evergreen frequently grown in acidic lowlands in the colder areas of North America.
The berry of the cranberry shrub begins as a pure pale white, however as it grows and becomes ripe it changes to a rich cherry hue.
Although it is actually a member of the same plant group as the bilberry and the blueberry, the cranberry berry is marginally further tart, which, as a result helps to balance out the pleasing sweetness, which puts it in that unique niche in the culinary universe of ingredients that work well with meat based meals and sweeter courses, such as cakes, cookies, fruits, pastries and candies.
Cranberries possibly were given their name from the fact that they are frequently consumed by cranes (ie 'crane-berry') - although some experts suspect that the true etymology of the name is rooted in the observable fact in the earlier stages of the bush's growth, it looks a little bit like the shape of a crane. No matter what the real etymology, the name 'cranberry' is now established through the whole world.
Cranberries represent a major economic cash crop in some US States (in the north), and now have a really unique and historic place in The traditional culture of the American nation as some people believe that they were offered to early settlers by the aboriginal population. As a result, cranberry sauce is a necessary piece of the beloved thanksgiving meal eaten by many millions of Americans every year since.
The majority of the yearly cranberry yield is converted to cranberry juice and cranberry jelly, however more and more of it is now sold in its raw form as a consequence of health benefit claims that cranberry is one of the 'superfoods', having very beneficial nutritional content and antioxidant 'reducing agent' characteristics.
Historically, these versatile berries were grown in 'cranberry beds' positioned in moisture rich marsh, but latterly the beds are located in upland regions with a water table that is on the shallow side. In these regions, contrary to popular belief, the beds are not flooded but are continuously irrigated to maintain a high moisture level in the cranberry beds.
Cranberry juice is now sold every country, and as well as the well known 'crimson' juice, is also available in a clear or 'white' form which is made from the younger berries.
Cranberries' Health Benefits
Some people believe that the juice of the cranberry is blessed with healthy benefits which aid in preventing bacterial infections in the urinary system.
Also, this delicious berry has been useful in dealing with many other troubles, such as a treatment for flesh wounds, bowel problems, diabetes, stomach upsets, and as an aid to a healthful liver. Some research has been done which suggests that everyday consumption of cranberry juice may help to reduce the chances of heart conditions.
As with all similar medical claims, one should exercise exceptional discretion - professional opinion is still divided and the correct reason for increasing your consumption of these versatile berries is the observable fact they really taste wonderful! As detailed previously, these versatile berries are used in preparing both desserts and meat based dishes, with the best known use being as an accompaniment to the traditional roast turkey. Don't let this 'good old fashioned' use put you off though, these versatile and tasty berries are also quite superb when used in sweet dishes.
If you are looking for some delectable recipes using cranberries you will find plenty of these tasty recipes on the web, but to help you test this theory for yourself, here is a flavourful cranberry recipe:
Cranberry Crumble Recipe
Ingredient list
One Thick-skinned orange
Water (one cup)
1/2 cup Granulated sugar replacement
4 cup These versatile and tasty berries
1 tablespoon Unsalted butter
1 pack Biscuit dough (to do eight biscuits).
Preparation
Roughly grate the rind of the orange, and reserve. Juice the orange. Combine the orange juice, the grated rind, moisture, granulated sugar (or equivalent sugar substitute), these tasty berries and unsalted butter in a medium non-stick pan. Bring to a boil & heat for 1 min to produce a nice rich cranberry sauce.
Split the cranberry sauce evenly amongst eight greased ovenproof dishes or a medium casserole dish. Spoon the biscuit dough on top of the cranberry sauce.
Cook at 230 degree c (450 f) for ten minutes, reduce heat setting & oven bake at 350 f (180 c) for 20 minutes longer.
8 servings.
Only 98 calories per helping !
R.Wakefield is a recipe and content contributor for: recipe ideas, which offers amateur chefs a selection of delicious cranberry recipes guaranteed to impress your dinner guests.
Holiday Catering
Any holiday is a special occasional and is meant to be enjoyed. Family and friends gather in a traditional style. The kids play, the memories flow and the food never stops coming. Holidays are a great time - any time, if you have a plan.
One of the best plans any host can have is to make sure that their holiday gathering is catered. If you're a diehard traditionalist and you just have to cook that turkey or steaming dish of lasagna - fine. But let a caterer do the rest. For those who don't want to bother with any food preparation, there are caterers out there that will do it all. Any reputable caterer will help you with all of your planning needs. Whether it is a family gathering or an office celebration, a caterer will plan the event and bring in a staff that will make the occasion a memorable one, and take the pressure of you.
There are a couple of points to consider if you are planning on hiring a caterer for your next holiday gathering. Don't wait until the last minute to book. A good caterer has a calendar that fills up fast, especially around the holidays. If you are planning your celebration in a location other than your home, it is another consideration. Popular spots are booked months in advance, as does the planning; so it would be wise for you to think well ahead and book early. The two weekends before Christmas are the most popular catering times, so if you haven't made plans at least a few months ahead, you could be in trouble.
If you're planning a holiday event in your home, you have options as well. If you are just planning a cocktail party with hot and cold hors d' oeuvre, a caterer is the perfect solution. You can enjoy an evening with your friends who will surely rave about the food, and you don't have to worry about clean up. The caterer and staff do it all. The same goes for a family holiday gathering. If you'd rather the caterer come in early and prepare everything ahead of time, that can be arranged, and no one will have to know who did the cooking.
Catering provides detailed information on Catering, Catering Services, Catering Trucks, Catering Supplies and more. Catering is affiliated with New York City Restaurants.
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