Steve Olschwanger Top Health Tips for Weight Loss

1. Consume just when hungry

Make a propensity of weighing in with your stomach to know whether you are ravenous before you consume. Figure out how to separate between yearnings and yearning. Doing this will guarantee you are consuming out of true yearning rather than passionate craving. It likewise acquires you touch with your constitution and you begin recognizing and comprehension the signs your physique is sending you.

2. Consume gradually and with complete focus

It takes the human mind 20 minutes to know when your stomach is full, so really you generally consume for 20 additional minutes at every feast. In this way, assuming that we bite gradually and delight in the sustenance we are consuming, not just we are more fulfilled by the feast, however we additionally consume less. Relish the taste and let the flavors mix in your mouth. Make it an experience each one time you take a seat to consume by positively appreciating each chomp of sustenance. By doing this you will feel fulfilled by lesser measure of sustenance and won't have desires for the duration of the day. You will likewise think that it less demanding to oppose yearnings and the enticement to nibble throughout the day.

3. Beverage green tea

Green tea holds characteristic cell reinforcements which support your digestion system and smolders fat for quicker weight reduction. This in no way, shape or form you can consume the same amount fries as you might want to consume consistently. This part is best when coupled with watchful and astute consuming!

4. Consume breakfast

Breakfast is the first dinner of the day. A great and nutritious breakfast guarantees you have a full stomach and the vitality to battle the day's anxiety which guarantees you can oppose allurement. Then again, an unfilled stomach makes you more slanted to arrive at for greasy sustenances and salty snacks.

5. Workout

This is one of the most effortless and the most engrossing method for shedding pounds. This doesn't fundamentally mean joining an exercise center or going out running in the event that you don't prefer to. There are numerous great features which give simple headings and convey the weight reduction they guarantee. You need to recall that without practicing any weight reduction you accomplish might be transitory.

These weight reduction tips are ensured to work assuming that you religiously take after them. They will get you to pass any weight reduction level. The most critical thing to recall is that you will just feel wonderful assuming that you accept you are lovely. So go simple on yourself!

Weight reduction is a trip and like any voyage you may excursion some place around while seeking after the course, yet the significant thing is getting up and proceeding, regardless. With determination any objective is achievable.

Best Wishes For Your Weight Loss Plan By Steve Olschwanger

Steven Olschwanger How to Stay Fit after Losing Weight

What is more challenging is to keep fit after losing weight than losing weight. Many people are suffering with this problem. It is painful to gain weight after losing weight with huge effort. But we can manage the weight with our effort.

One thing you have to keep in mind before losing weight is that if you decided to lose weight make sure that you will maintain the weight till the end, says Steven Olscwanger.

Here Steven is giving some tips to stay fit after losing weight.

1)      Two things are more important in health, diet and weight loss. They are sleeping and drinking water. They are very important for good health. When you lack of drinking water and sleeping then you can lead a healthy life or lose weight. So sleep at least 7 hours a day and drink minimum 13 glasses of water per day. These are more essential, try to follow this.

2)      Do simple workouts, here it doesn’t mean taking time and doing exercises but it is different for instance, you can walk on the stairs instead of using an elevator, you can walk when it comes from a small distance, you can stand on the train instead of sitting, these workouts help in losing calories. They are not harder to follow so you can make it as a daily activity, says Steven.

3)      The above said tip doesn’t mean that you need not do exercise but they can be one very easily. When you want to stay fit do exercises at least 5 days per week.

4)      When it comes to health breakfast plays a vital role. Breakfast is very essential than all other meals. Because it produces energy for the body as well as brain. What you have to do is eat breakfast within one hour after waking up. If you didn’t do so then your metabolism will reduce, when you can’t eat in the morning earlier take some healthy snacks like nuts and grain foods earlier this will help you, later you can eat your breakfast.

5)      Eat only when you feel hunger. Make sure it is hunger by analyzing the symptoms sometimes when you thirst you feel like you are hunger, so test by drinking water. And stop eating when you feel full.

6)      Set some goal and plan, do according to that plan. The plan must be attainable, expect a gradual change in your body.

7)      Avoid junk foods, foods that contain sugar and sugar beverages.

8)      Don’t be too stressed. It will increase the body weight. Make yourself cool and do your favorite activities.

9)      Eat healthy snacks, snacks like nuts are very good for health and they will make you feel full for longer.

10)  Eat lean meat, avoid dairy products, eat more vegetables and fruits.

So give yourself a healthy treat and stay fit!

Steven Olschwanger High Fiber Foods

High Fiber Food may be the most important foods in this century as it helps a lot to the people. It can reduce cholesterol content in the body, blood sugar and even can prevent cancers and hemorrhoids. It moves relatively quickly and easily through your digestive tract and because of this it functions properly. So a high fiber diet is important in day to day life. It also reduces the risk of stroke, obesity, diabetes, hyper tension and heart diseases. The best way to increase your fiber intake is eating fiber rich whole foods.

Why Fiber?

Digestive system disorders are common today and to get rid from that these fiber foods are necessary. They can help to digest the food easily and pass the wastes through the system quickly and in a short time. With this help of fiber, one can also overcome the common struggles of weight loss. So, a good amount of fiber must be present in the diet each day.

Best High Fiber Foods

Some of them include

·        Corn

·        White beans

·        Black beans

·        Kidney beans

·        Garbanzo beans

·        Lima beans

·        Avocado

·        Whole-wheat Pasta

·        Brown rice

·        Brussels sprouts

·        Bran flakes

·        Edamame

·        Whole wheat bread

·        Lentils

·        Pear

·        Celery

·        Garlic

·        Artichoke

·        Oatmeal

·        Raspberries

·        Peas

·        Broccoli

·        Apples

·        Almonds

·        Barley

·        Pearled Barley

These are excellent natural foods as they taste good and you can add them into your favorite meals. In fruits, Raspberries contain high amount of fiber. In grains, high amount of fiber is present in Spaghetti, whole wheat and barley.  In nuts and seeds, split peas has the highest amount of fiber when compared to all others. In vegetables, artichoke has the highest amount of fiber in it.

All individuals should consume around 30 to 40 grams of fiber each day. These foods are readily available these days and can be found in any store that sells food. These foods should be properly eaten on a regular basis. If you want to keep your diet healthy and stay healthy add fiber foods in your daily life. Fiber foods are much important to the body and so should be to you!!

Steven Mark Olscheanger

Steven Mark Olschwanger Health benefits of eating Natural foods

Natural foods include fruits, vegetables, meat fish, nuts and grains. Eating healthy indirectly means eating natural foods. They are not only good for the body but also for the mind. They do only good for us not any harm. They may taste less when compared with artificial foods but they are high in all sorts of nutrients,  Steven Mark Olschwanger.

 Nowadays all are eating junk foods. They are bad for health, but very tasty. They come in colorful packets we are getting attracted by them very easily. They are harmful for health. They cause many diseases. It does not contain any nutrients so even when you eat lots of junk food you feel weakened.  Many of us know that  eating junk foods are bad for health but many are ignoring and continue eating and spoiling their health.

Now lets see how Steven lists the benefits of Natural foods.

Health Benefits of Vegetables

1.       Eating vegetables reduce risk of many serious diseases. It also reduces some types of cancers such as mouth cancer, stomach cancer and colon rectum cancer.

2.       Vegetables are lower in calories. They contain cholesterol.

3.       They improve immunity in our body.

4.       Vegetables contain vitamins and minerals. They are essential for health.

5.       Vegetables protects skin.

Health Benefits of Fruits

Fruits are packed with lots of vitamins, nutrients, minerals and antioxidants. They are rich in color and smell.

1.       Fruits are low in calories they contain no fat but contains minerals, vitamins and fiber which optimizes the body

2.       They are delicious.

3.       Fruits are rich in potassium, it helps in preventing high blood pressure, bone loss and kidney stones.

4.       Fruits contain fiber it lowers blood cholesterol, that helps in lowering heart diseases.

5.       Vitamin C rich fruits help in keeping teeth and gums healthy. It contains antioxidants and fight against infection and disease.

6.       Fruits which are rich in fiber will make you feel full for longer, and so it helps in controlling body weight.

Health Benefits of nuts and grains

1.       Nuts contain monounsaturated fats which are good for health.

2.       It satisfies appetite, so they are very good for snacks.

3.       They help in protecting Cardio vascular diseases because it contains magnesium, fiber, vitamin B6 and potassium.

4.       All nuts contain vitamin E which gives healthy skin and beautiful hair.

Health Benefits of meat

1.       Meat is a resource of protein. Protein helps in repairing the body, strengthens immune system, contains all important amino acids, protects from infections.

2.       Meat contains zinc, iron and selenium. Zinc improves metabolism, iron is a rich source of hemoglobin, selenium helps in breaking down chemicals

3.       Meat contains vitamin A, B and D. They are good for teeth, bone and skin.

So make sure that meal contains healthy foods. Eat healthy Live healthy By Steven Mark Olschwanger. 

Steve Olschwanger Foods that calm the mind and the body

When things go wrong and you feel stressed, try to handle it. As when we cannot change the situation handling it correctly is a best choice says, Steven Olschwanger. Foods are capable of calm our body and mind. So we can lessen the stress by eating those foods which are also very good for health.

Chemicals in the brain can be controlled by  some foods. Even if we practice a lot of exercises and our food habit is same as before then we can’t see any differences in the body and mind. So first change the food habit. What we are taking in is more important than what we do out, says Steve Olschwanger. 

When your body doesn’t have enough of Iron the oxygen flow to the body muscle and brain will decrease and it causes tiredness, irritability and disturb in concentration. So when you feel stress having high nutritional food will help in keeping a good physical and mental state.

Here Steven lists some foods which helps in calming the mind and body.

Vitamin B rich foods:

Fish, dried herbs and spices, pine nuts, pistachios, beans and breakfast cereals are rich in vitamin B1, which is very good for controlling anxiety.

Vitamin B6 is good for nervous system when you didn’t get enough of vitamin B6 it can produce irritability, nervousness, mental confusion, insomnia, tension and anxiety. Sweet potato, carrot, bitter gourd, banana, avocado, buttermilk ,oatmeal, chicken and fish are rich in vitamin B6. When vitamin B12 is combined with vitamin B6 it helps in increasing  the secretion of serotonin this helps in calming nerves and anxiety. 

Magnesium

Magnesium helps in preventing panic attacks, anxiety, fear, restlessness, nervousness and irritability. Raw spinach, beans and lentils,lady’s finger, pumpkin, peas, broccoli, grapefruit, cucumbers, nuts and seeds, whole grains, avocados, bananas, figs, fish are sources of Magnesium.

Chocolate

Chocolates helps in calming mind. Purest dark chocolate is the  best choice to eat when you feel stressed, don’t go for a milk chocolate but dark chocolate which is made up of cocoa. This pure chocolate doesn’t sweet sweet but little bitter, it’s a bitter sweet. This stimulates opioids which is a pleasure chemical in body and makes you feel better.

Berries

Berries like strawberries, raspberries and blueberries are rich in vitamin c. They can control the cortisol, which is a stress hormone.

Green Tea

Green Tea contains L-theanine it creates a relaxed and calm state of mind by reducing anxiety. It improves sleep, calms the heart and lowers blood pressure.

So follow the useful tips from Steve Olschwanger. Eat these foods and beat stress. Stay healthy. 

Steven Olschwanger Health benefits of eating Natural foods

Natural foods include fruits, vegetables, meat fish, nuts and grains. Eating healthy indirectly means eating natural foods. They are not only good for the body but also for the mind. They do only good for us not any harm. They may taste less when compared with artificial foods but they are high in all sorts of nutrients,  StevenOlschwanger.

 Nowadays all are eating junk foods. They are bad for health, but very tasty. They come in colorful packets we are getting attracted by them very easily. They are harmful for health. They cause many diseases. It does not contain any nutrients so even when you eat lots of junk food you feel weakened.  Many of us know that  eating junk foods are bad for health but many are ignoring and continue eating and spoiling their health.

Now lets see how Steven lists the benefits of Natural foods.

Health Benefits of Vegetables

1.       Eating vegetables reduce risk of many serious diseases. It also reduces some types of cancers such as mouth cancer, stomach cancer and colon rectum cancer.

2.       Vegetables are lower in calories. They contain cholesterol.

3.       They improve immunity in our body.

4.       Vegetables contain vitamins and minerals. They are essential for health.

5.       Vegetables protects skin.

Health Benefits of Fruits

Fruits are packed with lots of vitamins, nutrients, minerals and antioxidants. They are rich in color and smell.

1.       Fruits are low in calories they contain no fat but contains minerals, vitamins and fiber which optimizes the body

2.       They are delicious.

3.       Fruits are rich in potassium, it helps in preventing high blood pressure, bone loss and kidney stones.

4.       Fruits contain fiber it lowers blood cholesterol, that helps in lowering heart diseases.

5.       Vitamin C rich fruits help in keeping teeth and gums healthy. It contains antioxidants and fight against infection and disease.

6.       Fruits which are rich in fiber will make you feel full for longer, and so it helps in controlling body weight.

Health Benefits of nuts and grains

1.       Nuts contain monounsaturated fats which are good for health.

2.       It satisfies appetite, so they are very good for snacks.

3.       They help in protecting Cardio vascular diseases because it contains magnesium, fiber, vitamin B6 and potassium.

4.       All nuts contain vitamin E which gives healthy skin and beautiful hair.

Health Benefits of meat

1.       Meat is a resource of protein. Protein helps in repairing the body, strengthens immune system, contains all important amino acids, protects from infections.

2.       Meat contains zinc, iron and selenium. Zinc improves metabolism, iron is a rich source of hemoglobin, selenium helps in breaking down chemicals

3.       Meat contains vitamin A, B and D. They are good for teeth, bone and skin.

So make sure that meal contains healthy foods. Eat healthy Live healthy. 

Steven Mark Olschwanger Do’s and Don’ts in Diet

Do:

1)      Water:

Drink plenty of water. Many are confused thirst with huger. When you drink plenty of water you will not feel hungry in between meals.  Water balances the metabolism of our body.

2)      Exercise:

The simple way to tell weight loss is using more calories than consumed calories. So do exercise. Exercise not only helps in weight loss but also energizes and refreshes the body. Do different kinds of exercises. So that you will have fun and the same time you will lose weight.

3)      Eat

Eat food that will keep your stomach for longer time. When your stomach is full then the time between meals will increases and when you eat you will eat little and not more. Eat fiber rich foods so that you will get enough energy as well as good diet. There is a common saying that “Eat like a king in the morning and beggar at night”. So eat a lot in the morning and never skip breakfast. Eat healthy snacks between each meal.

4)      Sleep:

When you get 8 hours of sleep every single night it not only energizes and rebuilds the body but also helps in weight loss.

5)      Set a goal:

Set a goal that how much weight must be reduced in how many days. So that you will be motivated towards weight loss, plan accordingly and finally achieve the goal.

       

Don’t

1)      Food:

Don’t skip meals or don’t take less calorie food as it will result in over eating because your body can’t tolerate hunger for a long time. Don’t eat a lot before going to sleep as it will disturb the sleep and it is not easy to digest the food at night times. Don’t eat fried or fat rich food; if you want some result then you must put some effort. Don’t eat processed food.

2)      Exercise:

Don’t overdo exercise. Exercise is very good but overdoing is not good so exercise 30 minutes to one hour a day and 3 or four days a week and give rest for the remaining days.

3)      Weigh:

Don’t check your weight daily as it will give worries because don’t expect anything to happen in overnight. The result will be produced gradually and not in a single day.

4)      Don’t seek the help of chemicals or other unnatural ways. It will cause loss in health and money. Seek the help of natural foods and products.

Steve Olschwanger Diet and Nutrition for children

Nutrition is needed for everyone and at any time. The quantity of the nutrition differs. Nutritious foods make children healthy and sharpen minds. Giving nutritious food is very much important as they are in the growing stage. Healthy eating promotes optimal growth and prevents obesity, says Steve Olschwanger.

Importance of breakfast in children health

Breakfast is very important very important for children. Breakfast helps the children to concentrate on studies and gives energy for the whole day. Breakfast is the food of brain, so it is unavoidable for children who go to school. Children who eat breakfast will have a good mental performance than the children who don’t eat breakfast.

If children don’t eat breakfast will not have memory retention and speech fluency. When children do not eat breakfast the brain cell will start damaging. Foods that are rich in carbohydrate are said to be healthy breakfast for children. Milk, banana and whole grain would be a best choice for children’s breakfast.

Healthy snacks

Like adults children can’t sit and eat and get full but they can have 4 to five meals a day. So that they can gain energy for the whole day and it also helps in developing healthy habits. But it is important to give them healthy snacks. Foods, cereal, smoothies, peanut butter, popcorn, baked sweet potatoes, fruit bars, a glass of milk, low fat cheese and apple slices would be nutritious and healthy for children.

Drinks

Make your children to drink more water. They can take 6 to 8 glasses of water per day so that they will not suffer from dehydration. And brain is made up of 80% of water; it helps in children to develop their mental ability.  Other than water milk and fruit juices are good for them. Avoid fizzy drinks as they are low in nutrients but high in sugar.

Vegetables and Fruits

Whenever it comes for diet vegetables and fruits plays a vital role. Fruits and vegetables increases nutrition but reduce obesity and other sick factors in children. Fruits and vegetables are rich in fiber so they help in good digestion. They will be healthy as well as strong in academic performances. 

Steve Olschwanger Developing Healthy Food Habits

Most people love to eat but there are some foods which are not healthy. Even though we know they are unhealthy, we still eat them. And this is the main reason for overweight says Steve Olschwanger. Bad eating habits are the main reason for putting weight in the body. Being overweight leads to several diseases like heart attack, diabetes and even can result in stroke. That is, people should more concentrate on the food they are eating and it is always essential and advisory to eat healthy foods and develop healthy food habits.

“When you eat any food, you should ask these questions to yourself” says Steven. “Is this food healthy?” and “Will it be beneficial to my body?”. If you say no to these questions, then your food is not great and it must be improved to lead a very happy and disease free life. One should practice always healthy food habits to avoid such inconvenience. Steven’s tips would be useful to you while following healthy food habits.

1.     Have complete meals everyday and that means do not skip your breakfast, lunch or dinner.

2.     Your food should contain a lot of fruits and vegetables.

3.     Look for the words ‘whole grain’ as a first ingredient on breads and pastas.

4.     Add more body building foods such as milk, pulses, egg, meat etc.

5.     Taking in eight to ten glasses of water will keep you active during your work.

6.  Don’t just have all meat, all vegetables or all carbohydrates. Include a small serving of each.

7.    Get the natural kind when it comes to candies such as candies with less sugar and additives.

8.     Have fruits and vegetables on hand at all times.

9.     Eat slowly and the main thing is to chew your food and eat.

10. Don’t eat meals sitting in front of the TV or Computer.

11. Do not talk while eating. Do not eat while talking over the phone and these things will make sometimes to over eat.

12. Eat as much as you need don’t eat as much as you can.

13. Don’t eat something as because it is there.

14. Practice exercises in a regular manner.

15.Instead of cool drinks, you can also take coconut water or butter milk.

Steve Olschwanger is a Food and Nutrition Specialist who has written several books on health. Be a role model and Be Healthy!

Follow the tips of Steven to develop Healthy food habits!!!