Elimination Diet Plan For Your Best Possible Health

Food is good because it lets us live and survive. However, not all foods available for humans to consume can be beneficial to every person. There are foods that can be detrimental to other people because allergies and food sensitivities occur when they consume such foods. If you are among these individuals who suffer from unwanted effects when you eat inappropriate foods, then you can consider an elimination diet plan.
Principle Of Elimination Diet

As its name suggests, it involves the removal of specific foods causing your problems for particular duration (ideally, 3-4 weeks). Afterward, you will gradually reintroduce certain foods to your diet, while monitoring signs of likely reactions.
How This Nutrition Regimen Is Done
An excellent elimination diet will typically remove seemingly a lot of the usual foods you eat. Nevertheless, you are given various options in substituting to these eliminated foods.
Fruits And Vegetables. For fruits, you need to do away with citrus fruits like lime, lemon, orange and grapefruit; yet, you can eat all other fresh fruits. For vegetables, you need to stay away from eggplant, tomatoes and potatoes; but you can eat yams and sweet potato and other vegetables either as raw, sautéed, steamed or roasted.

Starch, Legumes, Nuts. As for starches, you have to avoid every product that contains gluten, like barley, oats, rye, kamut, corn, spelt and wheat; but it is okay to eat rice and buckwheat if you do not deduce you are sensitive to them. You need to avoid tofu, lentils, peas, beans, soy milk, soybeans and all nuts/seeds.
Meat And Dairy Products. Avoid meats such as beef, pork, chicken, bacon, cold cuts, canned meat, shellfish, and other meat substitutes that are made from soy. You can, however, eat turkey, wild-caught fish and lamb. Dairy products to avoid include cheese, milk, cream, butter, yogurt, ice cream, eggs and dairy creamer. You may include rice milk with no sweeteners (if you have no sensitivity to it), coconut milk and almond milk.

Fats, Drinks, Spices, Sweeteners. You should expel from your diet butter and margarine, processed/hydrogenated oils, spreads and mayonnaise; but you can still consume cold pressed olive oil, coconut oil and flaxseed oil. You should not drink caffeine and alcohol; but you can drink a lot of pure water (from two to four liters of water a day) and herbal teas. Avoid mustard, ketchup, relish, chocolate, and soy sauce, chutney, vinegar and barbeque sauce. You may use fresh spices and sea salt. If you need to sweeten your foods or drinks, use only artificial sweeteners and not sugar, maple syrup, honey or corn syrup.
How Long Must It Be Followed

The duration within which this diet should be followed will vary according to the age of the person following it and on how severe the symptoms are. For children, ideally it will be seven to 10 days. For adults, it will ideally be 3-4 weeks. Reintroduction of a food group must be performed once every five days or so.
Other Forms Of Elimination Diet
Apart from the basic elimination regimen, there are also other forms of this diet such as fasting, lamb-and-pears diet (eating just pear and lamb), few foods diet and rare food diet.

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Ten Solid Reasons Why A Mediterranean Diet Meal Plan Is Better For You

Lower in Saturated Fats
Nutritionists and doctors all over the world will concur that any diet high in saturated fats is unhealthy and damaging to your health and overall well-being. There is no doubt that a diet high in saturated fats can lead to heart disease, cancer and many other health concerns and problems.
A Mediterranean diet because of its very low amount of saturated fats is noteworthy. Typically, a person who adheres to a Mediterranean diet will limit their intake of saturated fats to less than ten percent of total calories consumed. This is well below that of an average person not following a Mediterranean diet meal plan

Plenty of Vegetables and Fresh Fruits
One of the key factors that make this diet so effective and beneficial is the amount of vegetables and fresh fruit included in the diet. This type of eating plan utilizes more vegetables and fresh fruit than any type of diet plan or program available today.

Fresh fruit and fresh vegetables are significantly beneficial to your well-being and good health. People following a Mediterranean diet meal plan who consume ample amounts of fresh fruits and vegetables daily have a significantly lower risk of cardiovascular disease and cancer.

High in Fiber and Whole Grains
A Mediterranean diet meal plan because of its high amounts of grains and nuts is also high in dietary fiber which aids in lowering certain cancer risks. Diets that are high in fiber have been proven to dramatically lower the risk of colorectal and colon cancer.

Ample Anti-Oxidants
High anti-oxidant content allows a diet to significantly work at keeping your whole body in great condition. A high anti-oxidant diet will ensure a healthier and longer.

Less Red Meat
There is very little red meat in a Mediterranean diet which helps reduce the presence of "bad cholesterol". The type of eating plan offered by this diet lowers the risks associated with hypertension, stroke and cardiovascular disease.

Focus on Lean Meats
Moderate portions of lean meats are included in a Mediterranean diet.. The inclusion of reasonable portions of fish, seafood and lean meat like chicken and lamb provide healthy sources of energy and protein.

Minimal Dairy
A typical Mediterranean style diet contains a very limited amount of dairy products. Any dairy products included are either low or non-fat. The absence of whole fat dairy products makes it easier to lower cholesterol intake and maintain a healthy weight.

Prevents Disease
The most important benefit of a Mediterranean diet meal plan is that it appears to lower the risk and occurrences of many diseases including:
- Cardiovascular and heart disease
- Cancer
- Diabetes
- Hypertension

Longevity
Evidence from research shows that people from the Mediterranean regions live longer and healthier lives.
A Mediterranean Diet Meal Plan Is A Convenient Diet Program
The facts are convincing. Following a Mediterranean type diet is not only healthy, it is simple easy and convenient. This is not a difficult diet program. There is no need to purchase any type of specialty products, as all foods that you will be using are easy to find and readily available.

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Creating Your 1st Perfect Paleo Meal and Diet Plan

The Paleo meal and diet plan is based from the paleolithic diet, or caveman diet. This diet takes us back to the caveman days, when meals were simple, meat, vegetables, fruits, gathered or hunted. This kind of diet was popularized during the seventies by a well-known gastroenterologist named Walter L. Voegtlin, that suggested that many of the problems people faced at that time with the stomach, or poor health in general was because of the processed foods we were eating. Our diets hadn't really changed since the caveman days, and all we needed was these basic foods to have a healthy lifestyle.

While the paleo meal and diet plan at that time was considered by most nutritionists as a fad, just like some of the other ones that were being offered. However, while most of these diets have come and gone, the paleolithic diet has not only remained, but is sworn by some people. Some of the problems encountered by those on this diet is that in many cases, naturally feed beef, chicken, and pork are hard to come by, as well as many of the organic fruits and vegetables. Because of this, it can be extremely hard to find and set up a meal plan that to live by this diet. Many people have all but given up trying to live this lifestyle, because of how hard it is to find different and nutritious meals three times a day every day.

Because of this and many other problems with the diet itself, dietitians and doctors came up with a great solution. Just like a number of other successful diet plans that use pre planned meals for their clients, you can now find successful paleo meals for those seeking to get in better health from this kind of diet. Dr. Loren Cordain has an official website that not only answers a number of different questions about the diet itself, but has a number of meal plans available to help those that want to stick with this diet and are happy with it. Another website offers more than 370 different and delicious recipes, as well as a 14 day meal planning guide that will help you set up your own meals. This site also has a number of helpful tips and information on where to shop, what kinds of specific foods to look for, as well as a number of money-saving tips.
With the fourteen day meal plan, you can expect a number of well thought out meals, from breakfast through dinner and even snacks and desserts. Here is an example of a typical day. One morning you can have bacon and eggs with fruit. For lunch is sweet potato and zucchini frittata. Dinner includes grilled trout, and butternut squash soup, with pork rinds as a snack. Some of the desserts can include coconut ice cream, poached pears in red wine, and even baked apples. Other snacks can include raw veggies, Macadamia nuts and even beef jerky are offered.

Certainly not all people are going to enjoy this kind of diet and lifestyle. Some people just can't wrap their head around eating a cave man diet. However thousands of people are living this lifestyle every day and are not only enjoying these wonderful meals, but are losing weight, feeling better about themselves, and are living a much healthier life.

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Weight Loss Tips

We live in a nation of growing obesity. Statistics indicate that obesity has doubled since 1980. A 2008 report showed that 1.5 billion adults were clinically obese and over 45 million children were obese. There are complications connected to being obese. Approximately 3 million people die yearly from disease brought on or made worse from obesity. These diseases include diabetes, heart disease and cancer.

Practice Prevention: There are many things you can do to control your weight and prevent obesity. It is fundamentally a shift in how you think. You must realize that you have a great deal of power over your own health. Consider the fact that you in part, can control how you age and how you can maintain good health throughout your lifetime. Of course disease can occur to any of us. However you can greatly reduce your risks with a healthy lifestyle.

Physical Activity: Exercise is a very important part of any healthy lifestyle. Exercise will strengthen your body and you will begin to build muscle. Your metabolism will increase because muscle has a higher metabolic rate than fat. So add some strength training routines to your exercise program. You can incorporate 2-3 strength training routines weekly. Only 15-20 sessions can have a huge impact on your physical strength and health. You will begin burning fat and therefore lose weight.

Good Fats versus Bad Fats: There are healthy fats to add to your diet. These include omega fatty acids such as those found in fresh fish. Salmon is has one of the highest levels of good omega fatty acids. 2-3 servings weekly could be very healthy and helpful to your weight loss. Research has shown that monounsatured fats are very effective for weight loss. A good food to add to your diet is avocados. Although not the lowest in calories, avocadoes are extremely nutritious and high in monosaturated fats. Try adding some avocado to a salad or make a guacamole dip to eat with veggie sticks such as celery and carrots. Other healthy food choices for good fats include grass fed beef and extra virgin olive oil. Olive oil has numerous health benefits. It has been shown to increase the fat burning response in the body as well as lower inflammation levels.
Sugar: Sugar is something you definitely want to eliminate from your diet, particularly if you are trying to lose weight. When you consume too much sugar, this signals your body to use insulin to begin burning it off. As a result, your insulin will spike. Whatever isn't used will be converted by your body into fat. Try to limit your sugar intake to no more than 10 percent of your daily calorie intake. So for example if you consume 1500 calories daily, sugar should comprise only 150 of those calories. Always be on the lookout for hidden sources of sugar such as those found in soda and juices.

A Healthy Breakfast: When you are sleeping your metabolism goes into more of a resting state. This is referred to as "catabolism". In order to turn it on as efficiently as possible, you need to eat a good breakfast. Having a protein with breakfast is helpful along with whole grains. A good breakfast choice might be a veggie omelet with whole wheat bread. Or some oatmeal topped with fresh fruit and a protein bar. And remember to start the day with drinking some fresh pure water to hydrate your body.

Eating Styles: Eating smaller "mini meals" is a very effective way to help you lose weight. Eating your meals at consistent times is helpful. Eating every three hours during the day is a good way to keep your body consistently fueled with energy. This will also keep you from overeating. Many people overeat because they starve themselves all day and then they binge on a huge dinner. The whole key to keeping weight off is to keep your metabolic rate as high as you can. Skipping meals actually lowers your metabolism.

Reward System: Everyone once in a while you really need to just reward yourself. If you are too regimented in your eating habits and never allow yourself a little indulgence now and then, one of two things will happen. Either you will end up binging or you will quit and begin to go back to your old habits. It is well known that when you are too restrictive in your diet you will usually binge within a month and potentially gain even more weight.

Supportive Relationships: Being with like minded people who take care of themselves will really help you. If you are with peers who are overweight and have no motivation to get in shape you will probably do the same. We tend to mirror those we associate with. So if this is your situation, why not look to broaden your horizons and meet new and interesting people. You could join a gym, or a local meet up group that does walking, hiking, swimming, dance, etc. This will change your outlook on yourself. Before you know it, you will incorporate new and healthy habits into your own life and be on your way to successful weight loss.
Eliminate Junk Foods: Go through your kitchen and eliminate all of the unhealthy junk foods and processed foods you have around. You will benefit yourself and your family by doing so. If you have easy access to junk foods, the odds are you will eat it. Anytime you feel rushed or upset about something you will reach out to these types of foods. Focus instead on filling your pantry with healthy, wholesome foods. Keep snacks such as fresh fruit and no sugar yogurts in your home.

Water: Water is very important to your good health. You need to stay hydrated. If it is hard for you to drink water, add fresh lemon or lime. Try drinking 4 to 6 glasses per day of water. Drinking water is helpful to weight loss because it keeps you feeling full. An easy way to get your water intake is to bring a few bottles with you to work to have readily available to you. This will lessen the temptation to consume soda or fruit juices that are high in calories and filled with sugar. Remember, whenever beginning any dietary or lifestyle changes, always consult with a medical professional, particularly if you are taking prescription drugs or suffer from any disease or ailment.

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