8 tips for healthy eating

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults in the UK are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease. 

Oily fish include:

• salmon
• trout
• herring
• sardines
• pilchards
• mackerel

Non-oily fish include:

• haddock
• plaice
• coley
• cod
• tuna
• skate
• hake

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.

Find out more about fish and shellfish

4. Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

• fatty cuts of meat
• sausages
• butter
• hard cheese
• cream
• cakes
• biscuits
• lard
• pies

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you're having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

• sugary fizzy drinks
• sugary breakfast cereals
• cakes
• biscuits
• pastries and puddings
• sweets and chocolate
• alcoholic drinks

Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

Get tips on cutting down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Get tips on cutting down on salt in your diet

6. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.

Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check whether you're a healthy weight by using the BMI healthy weight calculator.

Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. 

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. 

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth. 

Even unsweetened fruit juice and smoothies are high in free sugar.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.

Remember to drink more fluids during hot weather or while exercising.

8. Do not skip breakfast

Some people skip breakfast because they think it'll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

Further information

• The Eatwell Guide can help you get the right balance of the 5 main food groups. The guide shows you how much of what you eat should come from each food group.
• Read more about eating a balanced diet and understanding calories.

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WORST Food that CAUSES Faster Aging(beware!)

Do you eat these foods that HARM your blood sugar and age your joints and skin faster ?  Some are even deceptively marketed to you as "healthy" by giant food corporations.  Avoid or minimize these and look 5-10 years YOUNGER than your real age.

Due to biochemical reactions in your body that occur with every type of food you eat on a daily basis, some foods age you FASTER than your real age, while other foods help to FIGHT aging.

Eat the wrong foods regularly, and you can look and feel 10 or more years OLDER than your real age (not fun!) ... but eat the right foods, and over time, you can start to look 5-10 years YOUNGER than your real age.

Three of the processes that go on inside your body that have a MAJOR impact on your rate of aging are called "glycation", "inflammation", and "oxidation" . 

When we talk about aging, we're not just talking about wrinkles on your skin or how thick your hair is... we're also talking about factors that you can't see, such as how well your organs function, and whether your joints are degrading.

Yes, I'm sure you'll agree this is much more important than just how you look superficially (although we'll show you how to improve BOTH below!)

With the title of this article, you might have guessed that obvious answers like sugar or trans fat would be what we talk about in this article.  Yes, we all already know those are bad, but I want to discuss another food that ages your body faster than normal... and it's one that you might not expect!

So let's dig right in and I'll show you how your rate of aging can be directly related to the foods you might eat every day, and how to protect yourself...
 

The #1 WORST food that ages you faster:

Wheat based foods (yes, even "whole wheat")

Before I tell you why wheat can actually speed up the aging process in your body, let's clarify some simple biochemistry in your body...

This deals with "glycation" in your body, and substances called Advanced Glycation End Products (AGEs).  These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin.

So with that said, what is one of the biggest factors that increase production of AGEs inside your body?  This may surprise you, but high blood sugar levels over time dramatically increase age-accelerating AGEs in your body.  This is why type 2 diabetics many times appear that they have not aged well and look older than their real age.  But this age-increasing effect is not just limited to diabetics.

So, let's get back to how "whole wheat" relates to this...

Here is a little-known fact that's often covered up by the massive marketing campaigns by giant food companies that want you to believe that "whole wheat" is healthy for you... but the fact is that wheat contains a very unusual type of carbohydrate (not found in other foods) called Amylopectin-A , which has been found in some tests to spike your blood sugar HIGHER than even pure table sugar.

In fact, amylopectin-A (from wheat) raises your blood sugar MORE than almost any other carbohydrate source on earth based on blood sugar response testing that's documented in studies.

This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause MUCH higher blood sugar levels than most other carbohydrate sources.  If you don't believe me, here's something you should know... I ran personal blood sugar tests on myself using a blood glucometer about 45 minutes after eating 2 slices of wheat bread vs eating a bowl of oatmeal, with equivalent grams of carbs. 

The blood sugar test results:

2 slices of whole wheat toast :
45 minutes after consumption:  Blood sugar spiked from 86 fasting level to 155 .

1 Bowl of Oatmeal (equivalent grams of carbs to 2 slices wheat toast)
45 minutes after consumption:   Blood sugar raised from 86 fasting level to 112 

As you know now, the higher your average blood sugar levels are over time, the more AGEs are formed inside your body, which makes you age FASTER.  Clearly, the whole wheat spiked blood sugar MUCH higher than the oatmeal, and if you don't know, 155 is a massive blood sugar reading that will certainly contribute to faster aging if you eat wheat frequently.

You've probably also heard about the potential health-damaging effects of gluten (another problematic compound found in wheat that can cause inflammation in your digestive system ) in the news recently, but this blood sugar aspect we just covered is not talked about that often, and is yet another reason to reduce or eliminate wheat-based foods in your diet.  Your body will thank you by aging slower and looking YOUNGER! 

And losing bodyfat is typically another fun side effect of eliminating or reducing wheat in your diet!

Yet another problem with wheat-based foods and aging...

As it turns out, baked wheat products contain carcinogenic chemicals called acrylamides that form in the browned portion of breads, cereals, muffins, etc.  These carcinogenic acrylamides have been linked in studies to possible increased risk of cancer and accelerated aging.  Note that acrylamides are also found in high levels in other browned carbohydrate sources such as french fries or any other browned starchy foods.

Don't worry though... There's a trick that you can use to protect yourself from these carcinogenic acrylamides, and it has to do with eating the RIGHT foods that COUNTERACT damage from these nasty chemicals.  I'll show you how to find the EXACT foods that protect your body  on the next page !

Other foods to watch out for that can increase aging in your body include corn-based foods that also disrupt blood sugar highly (corn cereals, corn chips, corn syrup), soybean oil and other "vegetable" oils that contain excessively refined and processed fats that cause inflammation in your body, and also excess sugars from candies, cakes, and sweetened drinks.

But the good news is...

We'll show you how to find plenty of delicious foods, spices, herbs, and nutrients that PROTECT your body from aging on the next page !

You will also discover over a dozen surprising tricks you can use daily to FIGHT aging, helping you to look 5-10 years YOUNGER... 

We alway here to help you...

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5 Healthiest Beverages You Should Be Drinking Daily

From coconut water and kombucha, to sweetened sodas and waters, it can be very confusing to figure out the best choices.

There are actually several beverages that can do you one favor or another while spicing up your waterlogged palette.

1) Coconut Water

Although plain water is a great choice, one study suggests that coconut water may be even better.

Coconut water may be great for controlling blood pressure as well.

This drink is slightly sweet with a subtle, nutty flavor and it is also fairly low in carbs and calories.

Researchers believe that coconut water helped reduce free radical production that occurred in response to high oxalate levels in urine.

This drink is no doubt the healthiest drink ever!

2) Vegetables Juice

Juicy vegetables work best for juicing. With starchy and tough vegetables, you will have to use a large quantity to get enough juice to drink.

The main benefit of juicing raw vegetables is that you get many of the vitamins and minerals in their most natural state.

Do This "Morning Detox Trick" BEFORE Breakfast to Burn1.2lbs Daily

3) Red Wine

Flavonoids, an antioxidant found in red wine, could reduce allergy and asthma symptoms.

Red wine could reduce your risk of depression, and it can help keep your blood sugar in check.

People who drink wine have better blood sugar control than people who just drinks water and the wine improved their cholesterol levels.

4) Lemon Water

Drinking lemon water every morning helps in maintaining the pH balance of the body, and it is a very good source for vitamin C.

Lemon water can help reduce skin wrinkling and dry skin from aging.

It can also help prevent kidney stones, and can even help you loose weight!

Discover the

Proven to Stop Hunger Cravings in Their Tracks &Help You Melt Away up to 1 Pound of FAT Every 72 HOURS!

5) Green Tea

Tea is the most consumed beverage in the whole world behind water, BUT

Only 25% of the people who drinks tea, prefers it green and not black.

This drink can help to prevent cancer! In countries where a lot of people dr

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How To Lose 10 Pounds In a Week Without Starving?

A lot of people set themselves a goal to drop a few pounds fast.

This can be because of a special event or a lot of other different reasons. no doubt, losing up to 10 pounds can actually help you feel a little better and get more self confidence.

Dropping weight quickly can be a simple job with some changes to your diet and exercise plan, and can be achieved in about 13 days. However, its much more recommended to keep your weight loss off permanently, and not just for a few weeks.

Although a fast weight loss can be very tempting, we recommend you to make sure you find a weight loss plan that's safe and sustainable long-term.

If you really want to make that change in your life, and lose 10 pounds or even more, you should focus on strength training.

This will make you build muscles and of course will help a lot with burning calories during your workout and even after the workout.

Researchers found that women who did strength training increased their resting metabolic rate for as long as 16 hours post exercise.

you should do 10 reps of each move, and you can not rest between one exercise to another!

Then you can take yourself a one minute break.

Follow this special routine two or three times a week for perfect results.

If you want to lose those 10 pounds faster, do this routine in addition to this cardio workout, two times a week.

You should warm up for 9 minutes at least, then, speed up to your own pace and hold it steady for about 12 to 15 minutes. Then slow back down the pace for six minutes. Repeat one or two more times.

1) Stability-ball Jackknife 

Start with pushup position with your shins on a stability ball, your body forming a straight line from head to heels. Keep your back flat, and contract your abs and pull the ball toward you by bending your knees toward your chest. Pause, then return to start. That's one rep.

2) Dumbbell Lunge With Biceps Curl

Holding dumbbells at your sides, step your left foot forward and bend your knees until your left thigh is nearly parallel to the floor. As you lunge, curl the weights in front of your chest, palms up. Reverse to return to start, then repeat with the right leg. That's one rep.

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10 amazing sex secrets (shh!!)

That gasp of surprise, a sensory rush, the tingly feeling all over your bodies, those subsequent devilish grins: there's nothing more exhilarating than adding a dash of spice to your lust life.

Because sex, even when it's already pretty damn good, is just one of those things that you can keep making better.

Are you ready to sprinkle some sexy little passion presents into your nights and afternoons (and, of course, don't forget the mornings)?

Then click here because you'll read about a flesh-on-flesh massage technique to try on your soon-to-be-very-grateful lady. 

What's really thrilling is how simple it can be to electrify your bedroom bond and take things from basic sizzle to burning-up-the-sheets sensational.

To turn up the heat between you and your girl even more, all you have to do is put my make-your-heart-race tips into play.

Click here and read all about my favorite sex tricks - there's one that promises to help you achieve instant simultaneous orgasms!

Hot kisses,

2,000 Year Old “Himalayan Viagra” Recipe Gives You Raging Erections On Command 

P.S. Even though you know the shortcuts to arousal, there are still good reasons why precoital games are still important. To add an intensity and excitement to lovemaking that you may have assumed was lost for good, click here - I unearthed the long-lost secrets to great sex.

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5 Ways To Prevent Premature Ejaculation

In this article I want to share with you 5 ways to prevent premature ejaculation.

If you've ever been disillusioned into thinking that there's nothing you can do to prevent premature ejaculation and that it's just something "you're born with" or "can't do anything about" then hopefully this will change your mind and inspire you...

Because the truth is that there are many ways to prevent premature ejaculation, and being able to last longer in bed is something that lies within your control.

So let me go ahead and share with you 5 powerful strategies for preventing premature ejaculation and lasting longer in bed...

Adult Movie Star Aaron Wilcoxx Reveals The Industry Secret ToAchieving World-Class Stamina In Bed.... 

1 – Take Some Deep Breaths

A lot of men when it comes to sex can get very nervous and fearful or premature ejaculation.  As a result they get all tense, sweaty and start taking lots of short, sharp and shallow breaths.  Unfortunately this is a great recipe for premature ejaculation.  So next time you find your nerves kicking in take 10 slow deep breaths and just watch how you suddenly become a lot more relaxed... and last longer too.

2 – Become James Bond

Another way to get rid of your nerves and prevent premature ejaculation is to change your thoughts. If you're constantly worrying about how bad it's going to be if you orgasm too soon then you're bound to make yourself nervous... and actually end up making it happen.  On the other hand, if you spend your time thinking like James Bond would think, i.e. seeing yourself in control, just enjoying the moment and not stressing about anything, then you'll have no nerves to encourage premature ejaculation.

How To Increase YouTo Increase Your Penis Size Naturally: 

3 – Urinate Before Sex

This is a dead simple way to prevent premature ejaculation, but it's one men time and time again forget about.  Don't be like most other men.  Remember to go to the bathroom before having sex.  By doing this you take the pressure off your genitals and lasting longer will come naturally.

4 – Stroke The Roof Of Your Mouth With Your Tongue

OK... I know what you're thinking... This one is a bit "out there", but at the end of the day this technique works.  By stroking the roof of your mouth you'll find that by putting all your attention into doing this weird thing you distract yourself from all the pleasure in your genitals.  This distraction is a great way of getting your control back in the bedroom and lasting longer.

Last20 Minutes Longer Tonight... Guaranteed!"

5 – Go For A Second Round

If all else fails... Just go for a second round.  Women care a lot less than you probably think about premature ejaculation.  And this is especially true if you take the time to come back for a second round when you can really pleasure her. So if you ejaculate early don't worry about it too much.  You can always just learn from your mistakes and go for a second round... I'm sure she'll thank you for it.

So there are 5 ways to prevent premature ejaculation, use them wisely.

Oh, and go check out this cool new video I've just found posted online about how to last longer in bed.

It shows exactly what this guy, Jack Grave, did to go from lasting less than 10 seconds in bed to over 35 minutes, watch it at HERE.

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