Useful Tips For Developing Healthy Eating Habits

by Head Health Nutter on September 18, 2014

If you’ve been reading Live Lighter from the start, you’ll know we teach that a healthy lifestyle is all about replacing unhealthy habits with healthy habits. I’m very pleased to present today’s guest blogger, Nataliya Semenchuk, who gives us 4 fantastic tips in how to develop healthy eating habits.

One thing I know for certain about developing healthy habits, is that it can be tough. Changes are difficult, and difficult changes can be straight up intimidating. No matter what your goals are, in order to successfully reach them you need in the very least two things: dedication and consistency.

Man standing by his cycle at the seaWhy is it so hard to develop healthy habits, you might ask. Well, for one, you might need to give up some things that make you happy and comfortable, like your favorite foods – who’d like that, right? Then there are things you might need to start engaging in, like fitness, and for those of us who are not used to being physically active, this can be a really hellish experience. Let’s not forget the issue of time: with so much going on in our busy lives, it can prove difficult to make time for new commitments.

Forming a healthy eating habit (or habits, if you are really diligent) is no exception to the rule. It is a long-lasting process that is both physically, mentally and emotionally demanding. In many cases, building a new healthy habit requires breaking one or more not-so-healthy ones, subsequently adding more stress to your undertaking.

They say that your body is your temple, and so, it should be treated with an equal amount of respect. Recklessly, with very little thought put into it, trying to change your eating habits bears some real health risks, which may ultimately lead to various eating disorders and body image issues. In order to avoid these risks, it is important to practice kindness and patience towards yourself and your body.

Developing healthy eating habits is all about making positive lifelong changes, so trying to rush or shortcut through the process will more likely than not result in failure, with all the effort gone to waste.

Practice positive self-regard

Do you remember when you were little and would ask your mother for a toy or a play-date, what her “No” would do to you? That’s right, it would make you want it even more, make you want to rebel, throw yourself on the floor and start roaring-crying. No’s make people upset, clearly. And what about that time, when someone had something negative to say about you? You were hurt, as anyone would. Prohibiting yourself from having certain foods and constantly telling yourself that you are not slim, not good enough is sure to have the same effect. Feeling hurt and upset is a lousy foundation for making major changes in life – the two just don’t go well together. Remaining positive towards yourself, acknowledging the progress you have made and celebrating even the smallest achievements are going to help you stay positive and driven to reach your goal.

Remember that food is your friend

Don’t be afraid of food. It’s not there to sabotage your efforts, it’s there to nurture and energize you. Good food, that is. Proteins, carbs and, yes! fats should all be part of a balanced diet, as your body needs them on a daily basis. What your body doesn’t particularly need though, is an extra-large coke and double-glazed donut for breakfast, or a chocolate chip cookie in the middle of the night. That said, unless health-related, no foods should be off-limits, all is good in moderation. As long as you commit to following a healthy lifestyle, having a little reward now and then is actually a good thing – it keeps you going.

Simplify your life

Great Isaac Newton once said: “Truth is ever to be found in the simplicity, and not in the multiplicity and confusion of things”. Isn’t that so true? Simple things are easy to understand, simple rules are easy to follow, and simple tasks are easy to complete. Don’t overcomplicate your job by trying to do everything at once and expect to get immediate results. You must be certain about what your aim and priorities are. Pace yourself and concentrate on accomplishing one thing at the time. Sorting out the clatter in your mind will bring more clarity to your purpose and help you stay focused and motivated.

Rely on a support group

Fighting your battles alone, while possible, can be incredibly taxing. Having some support on your journey can prove helpful in two ways. On one hand, there will be someone other than yourself to hold you accountable for sticking to your commitments. On the other hand, there will be someone by your side, who can pick you up when you get discouraged, stumble or fall. In both cases, your odds for success will increase substantially. Your support group will always act as a safety net that will keep you going and won’t let you stop until the goal is reached. So, go ahead and reach out to your friends and family members, ask for their succor and don’t shy from relying on them, as many great things will follow form that.

About the Author

Nataliya Semenchuk is a rising senior at Suffolk University studying Marketing and Global Business, and she currently works for a Legal Department Management firm in Boston.

Do you have any tips for developing healthy eating habits?

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An Intro to 8 Unique Diets

by Head Health Nutter on September 15, 2014

Although we promote healthy eating rather than “dieting” on Live Lighter, everyone is an individual and we all must discover what works for us. Maybe we can find which foods agree with us most by using diets as experiments (as long as you make sure you get all your nutrients and consult a doctor first, of course)! Check out these 8 diets that guest blogger, Jennifer Smith, found. 

Dieting is something that probably all of us have tried. Whether we’ve failed or succeeded, many of us are never any wiser at the end of it. Different diets work for different people and it will always be difficult to sustain them – especially if results are slow. Here I have gathered together some of the best diet plans and hopefully found one for everybody:


The Paleo Diet

The Paleo Diet is the idea of eating foods that can be hunted and fished for. It’s a diet based on the nature of our ancestors that hunted for their own food. Although there is not an official page or document to follow for the Paleo diet, it is mainly just seen as a high meat intake diet and a low carb intake.

(Editor’s Note: According to Robb Wolf in the Paleo Solution, this diet is based on pre-agricultural times and the theory that our digestive systems have not evolved enough to properly breakdown grown-by-man foods, such as wheat, leading to digestive issues like gluten intolerance.) 

This diet is said to be a long-term healthy eating program that can help you lose fat and so can be easier to stick to because there is time to get used to it.

The Atkins Diet

The Atkins diet is over 40 years old but has been released and updated plenty of times over that period. It’s basically a diet based on cutting out high carb foods. Eating foods high in carbohydrates results in a buildup of fat, when on the Atkins diet, your metabolism will transform from one that builds the fat up in the body, to one that burns it.

On this diet you are expected to eat more protein than usual such as fish, beef and pork. To help with this, there are protein bars and other Atkins products available to buy. This diet is not recommended for anyone that suffers kidney problems.

The Mediterranean Diet

Encouraging you to eat more natural foods is the philosophy of the Mediterranean diet and is unsurprisingly inspired by the lifestyles of those who live in the Mediterranean. The foods that benefit this diet are seeds, nuts, cereals, natural fruits and cheeses. It also advises a low intake of wine and promises to be good for a healthy heart.

People have reviewed this diet to be quite expensive in terms of buying all the natural foods, so if you are looking to lose weight on a budget, this might not be the best choice for you.

The Slimming World Diet

This has been particularly popular among women in recent years, so much so that there is now a vast choice of Slimming World food available in supermarkets nationwide. They focus around simple, healthier meals which are low in calories. Slimming World also have a website which has lots of different recipes for meals that are healthy yet delicious.

Joining Slimming World means attending regular meetings to discuss your progress of weight loss and get any further advice you may need. Like any other diet, healthy eating won’t work alone – you need a good workout plan too. Due to the meetings that take place and the point counting, this diet is great for someone that has a lot of time on their hands.

The Cambridge Diet

The Cambridge Diet consists of using meal replacements such as milkshakes and soups that prevent you from needing to eat and is known to aid rapid weight loss when taken with normal low calorie meals, three times a day.

Throughout the duration of the diet, you can speak to advisers and get support from representatives that can guide you through any troubles you might have.

The 5:2 Fasting Diet

The main point of the fasting diet is to eat whatever you like for 5 days in the week and spend 2 days fasting. In the 2 days of ‘fasting’ you are expected to stay within 500-600 calories a day.

This is favoured by many because of the fact that you can basically eat anything you like in those 5 days of eating. It could make it easier to stick to this diet when there is no need to cut out on your favourite fatty foods.

The French Diet

The French Diet is simple, reduce your portion sizes and eat higher quality food. Another important note is that it also advises eating less often too.

It seems almost too simple to be called a diet but the main focus is ensuring that you are replacing excessively large ‘filling’ meals with ones that are higher quality.

The Honey Diet

A spoonful of honey makes the sugar craving go down, they say. The honey diet promotes having a big spoonful of honey before bed, as this prevents you from getting urges to over indulge in sugary foods the next day.

The hardest part of dieting is cutting back on sugar and all our favourite treats – and this diet aims to help that. Putting honey in your tea and coffee as a replacement to sugar is a great idea too, as honey is just as sweet as white sugar but not as bad for us. Make sure to balance the honey with a decrease in fatty foods and exercise.

This diet is perfect for people with a sweet tooth that find it difficult to control their craving.

Diets are never plain sailing, particularly depending on what kind of diet you opt for; find one that works for you and stick to it and you’ll soon be fitting into your old jeans in no time.

About the Author

This blog was written by Jennifer Smith on behalf of TABlites, the E-cigarette specialists.

What diets have worked for you? Have you tried any of these diets? Leave a comment!


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Hush Your Husband’s Snoring for Healthier Sleep

by Head Health Nutter on September 11, 2014

If you’ve read Sweet Dreams for a Healthier You, you’ll know that a healthy sleep is vital to your overall health and well-being. If you’re being kept up at night due to the snoring slumber of your husband, you’ll enjoy today’s guest post by our regular contributor, Kaity Nakagoshi!

Do you wake up in the middle of the night in a state of panic because you thought a train was about to run over you, only to realize that it is your husband snoring? Or do you toss and turn all night with the pillow pressed up against your ear hoping to drown out that awful and incessant snoring sound?

You’re not alone. Snoring is actually a very common sleep disorder, especially among men. Instead of keeping these feelings of frustration bottled up and losing precious sleep time of your own, try getting to the root of the problem.husband-snoring

What’s the Story with Snoring?

Snoring tends to occur when the airways at the back of the nose and mouth are obstructed. When this happens, the soft palate, the tongue, and the upper throat come in to contact with each other, resulting in vibrations every time your hubby breathes in or out. Some of the factors that can lead to this obstruction of the airways include:

  • Obesity
  • Sleep apnea
  • Heredity factors
  • Airway structure
  • Medications
  • Alcohol
  • Smoking

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When Sweating Goes from Normal to Excessive

by Head Health Nutter on September 8, 2014

Are you sweating more than usual? Or have loved ones mentioned something about your sweating? Maybe you have something abnormal going on… Check out today’s guest post by Stu Lieberman to see if you have excessive sweating, the causes for it and what you can do about it.

During the summer months, we all perspire. But if you’re sweating more than normal, it can be downright embarrassing.Man sweating very badly under armpit and pointing there

At least 3% of the global population suffers from excessive sweating, also called hyperhidrosis. That equates to over 210 million people worldwide. If you’ve tried antiperspirants and are still experiencing a flood of sweat, here are some tips to help:

1. Check your medications. Certain meds have been known increase perspiration. These include:

  • Zinc supplements like Cold-Eeze®, Galzin™, Orazinc®, and Zincate®
  • Desipramine (Norpramin®)
  • Nortriptyline (Pamelor®)
  • Prednisone
  • Oxycodone, methadone and other opioids

If you’re taking one of these drugs, talk to your doctor or pharmacist about available alternatives.

2. Check labels. Many people confuse antiperspirant with deodorant. Antiperspirants are designed to stop wetness. The aluminum salt in antiperspirant enters the sweat gland tubules and forms a plug that stops the flow of sweat. The plugs can stay in place at least 24 hours and then are washed away over time. Deodorants, on the other hand, reduce smell by reducing bacteria on the skin. Be sure the product you’ve been using is an antiperspirant, not deodorant.

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How Traveling is Good for Health

by Head Health Nutter on September 4, 2014

Do you need an extra reason to travel and experience new things and people? Well you’ll love today’s guest post by Hannah, who discusses some of the health benefits to travelling.  

Taking time off from work and going on a vacation is not just a learning process for gaining newer perspectives; it is therapeutic on many different levels, according to research. Doctors attribute our lower immunity levels to our stressful lives. The frequent headaches that we suffer from, our irregular bowel movements, all of which are caused by increased stress levels.woman hiking

  • At a psychological level, traveling removes us from our stressful environment and into a new one where we are forced to renew our stress-combating skills. We return with a newer vigor and confidence to bear the difficulties of life in our old environment.
  • Studies show that people who travel have a lower risk of developing chronic heart diseases.
  • People who travel record lowered blood pressure, as well as lower levels of the stress hormone, cortisol, that leads to premature aging.

Health Benefits of Traveling

When you travel and visit places, you get a break from the daily humdrum of office life. It has been recorded that employees who regularly travel work more efficiently than their counterparts who refrain from traveling.

  • Traveling relaxes our body and mind, and our energy levels are regenerated to take on work once again when we return to work.
  • Studies show that traveling on a regular basis significantly lowers the chances of falling into a state of depression. Change of scenery and new experiences ensure a general mood of happiness and satisfaction.
  • It has been observed that traveling helps people fight insomnia. They are able to get quality sleep that many people are unable to, due to our stressful lifestyles.

Mend the Bonds

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5 Simple Things To Do To Stay Healthy

by Head Health Nutter on September 1, 2014

Seriously, without your health, what do you have? You can have all the money you can ask for, but without your health, you can’t enjoy it. Same with healthy, loving relationships – they require a give-and-take process which is impossible to fulfill if you’re unwell. Really and truly, anything worthwhile in life requires your health! So here are a few simple ways to stay healthy everyday, provided by guest blogger,  Maria Trenda, a registered dietitian.   

Maintaining your body in a healthy state is one of the aspects of life that *should* be a priority for all people. This does not have to be one of those things that require you to have a lot of time and money available. You can actually develop some healthy habits that can be easily incorporated into your daily activities without any unnecessary hustle. Some of the simple things that you can do every day, having a lasting effect on your health are:

cooking-healthy-whole-food-meals1) Eat well

Having regular meals is essential as this will give your body the energy and the nutrients that it needs to remain healthy and to function properly. The amount and type of foods that you eat is very important. You need to eat enough food to give you the energy to carry on with the activities of the day and the normal functions that your body must perform like breathing and pumping of the blood, among many others.

The foods that you eat should contain all the food types like carbohydrate, protein and vitamins in the appropriate quantities with minimal sugar and fat to ensure that none of this is converted into body fat. You also need to make sure that you eat regularly and if you want to snack, make sure that the snacks are healthy. Breakfast is an important meal and therefore you need to make sure that you do not skip it. The last meal of the day should be taken at least two hours before you go to sleep to ensure that digestion has already began as you retire to bed.

2) Wash your hands

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How a Healthy Diet Can Do More than Slim You Down

by Head Health Nutter on August 30, 2014

Want a few more reasons to choose healthy foods over processed junk that appears to be food? Keep reading today’s guest post by Anita for several very good reasons to maintain healthy choices in food EVERY DAY (a.k.a. the REAL meaning of “diet”). 

Whether you have a high metabolism or you’ve spent the better part of your summer working off some extra weight, being thin doesn’t mean you get to eat whatever you want. Your diet affects more than the numbers on your scale; it also affects your energy and stress levels, your risk of disease, your eyesight, and your physical appearance.

How A Healthy Diet Can Do More Than Slim You Down Energy

Do you skip breakfast and struggle through work in the mornings, wishing you could go back to bed? Does eating lunch make you feel like you need a long afternoon nap? If you are eating a healthy diet, you are more likely to feel energized and alert instead of sluggish and distracted.

To increase your energy levels, avoid snacking on food full of fast-burning sugar. Unfortunately, most junk food falls into this category. Find healthier items to snack on such as carrot sticks, nuts, or fruit. If you want your meals to give you energy and keep you full, protein-rich snacks, fiber, and complex carbs will be your best friend. Of course, energy has to do with the amount of sleep you get as well, so combine healthy eating habits with a healthy sleeping routine.


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Weight Control: A Key Component of Maintaining Good Health?

by Head Health Nutter on August 28, 2014

Are you ready for another controversial article by guest blogger, Jeffery Morgan? Keep reading for his opinion and research on weight loss diets, weight management and supplementation.

There are two key schools of thought when it comes to health and weight. The first is that you should aim for weight loss, and the second is that you should aim for weight control (or weight management). Almost all experts agree that weight control is the better of the two, but what makes it so good for maintaining good health?

The Flaws of a Quick Diet

Healthy-WeightQuick dieting appears to work – we all know those people who went on a fad diet and lost tons of weight. However, the problem is that quick diets only work short-term. There’s no suggestion that these diets are good for long-term health, and they can often compromise it. Cutting out any food group puts you at risk of missing out on vital vitamins.

If you’re undertaking one of these fad diets – or you have done so recently – it’s worth picking up a multivitamin supplement to ensure you don’t accidentally ruin your health! Two of the worst things to cut out are carbohydrates and fats. They sound effective – and indeed, they are… at first.

The problem with carbohydrates is that you end up eating more protein and saturated fats to replace it, which is bad for the heart. You also cut out a lot of fruit and vegetables – which can lead to a whole host of issues. The problem with cutting out fats is that there are lots of different fats, and these diets often don’t differentiate between the good and the bad kinds.

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Smart Phone Apps for Healthier Kidneys

by Head Health Nutter on August 25, 2014

As a great follow up to last week’s post on the 10 Technological Wonders For Weight Loss & Health, here’s a few more mobile apps that can help you get healthier. Check out what our kidney and heart health guest blogger picked out of the hundreds of health-related mobile apps for you to try out.

Hundreds of thousands of people are diagnosed with kidney disease every year, but there are multiple ways to aid those who are affected. Along with vitamins specifically designed for kidney disease patients and other prescribed medications, many holistic approaches have shown to both improve the lives of those diagnosed with kidney disease and to prevent it all together.

Diet and exercise are known to be important parts of treatment and prevention. With the help of smart phone apps, monitoring your health can be easy.

argus-mobile-appMany Americans struggle with the idea of regular exercise. People find it hard to take time out of their day to exercise. Modern conveniences such as phone apps make those problems disappear. Anyone can go on their phone and get access to tons of inexpensive or free apps that do everything from monitoring daily calorie intake to setting the user up with his or her own “virtual trainer.”

The possibilities are endless with the amount of apps available. Since these apps are so accessible and easy to use, all of the “ I can’t exercise” excuses don’t hold up anymore.

ARGUS – Exercise Monitoring App

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Types of Yeast Infection

by Head Health Nutter on August 22, 2014

Hey, this might not be the most pleasant subject in the world but it is common enough that we all, both men and women, should be aware of what it is, the types and their symptoms. Why? So we can get treatment at the onset before it gets out of control. Read on as guest blogger, Rachel Pharlain, shares with us some of her research.

There are certain things, as humans, we hope we’ll never deal with. Crazy in-laws, car accidents, and unforeseen medical conditions are at the top of the list. A healthy human body contains trace amounts of a variety of bacteria. Yeast cells, also known as candida albicans, are one type of bacteria that can be found in small amounts without any damage to the body (Editor’s note: actually this low level is necessary for a balanced system).

concerned-with-yeast-infectionIn some circumstances the cells begin to grow too rapidly. When this happens, women and men may develop a yeast infection. Here are the different types of yeast infections that can develop:

Vaginal or Genital Yeast Infection

Men and women can develop yeast infections in or on the genitals. Unfortunately three out of four women (and some men) will need to deal with at least one yeast infection in their lifetime. Vaginal yeast infections can develop through the use of certain antibiotics, hormone shifts due to pregnancy or estrogen based birth control pills, health issues like HIV or diabetes, or sexual contact with someone who has a yeast infection.

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