Fatty acids: All about omega-3, -6, -9

All fatty acids are composed of chains of carbon, hydrogen and oxygen atoms. The differences between fatty acids lie in the molecular configuration, producing differing health effects between fats.

Monounsaturated and polyunsaturated fats are known by another name: omegas. There are three types of omega fatty acids: omega-3, omega-6 and omega-9. Omega-3 and omega-6 fatty acids are two types of polyunsaturated fat. They are considered essential fatty acids because the body cannot manufacture them. Omega-9 fatty acids are from a family of monounsaturated fats that also are beneficial when obtained in food. Omega-9 Canola and Sunflower Oils are uniquely high in omega-9 (monounsaturated) fatty acid.

All omega fatty acids play specific roles in overall health. These good fats can have health benefits, including:

·         Prevent coronary heart disease

·         Prevent stroke

·         Prevent diabetes

·         Promote healthy nerve activity

·         Improve vitamin absorption

·         Maintain a healthy immune system

·         Promote cell development

There are several differences in the specific profile and effect on the body of omega-3 and omega-6 polyunsaturated fats and omega-9 monounsaturated fats.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fat considered essential for human health because the body cannot manufacture it. People must obtain omega-3 fatty acids from foods such as fish-, nut- and plant-based oils, including canola oil and sunflower oils.

What are the types of omega-3 fatty acids?

·         ALA, or alpha-linolenic acid, is an 18-carbon chain and three cis double bonds. The first double bond is located in the n-3 position or at the omega end of the fatty acid. Thus, ALA is considered a polyunsaturated n-3 (omega-3) fatty acid.

·         EPA or eicosapentaenoic acid contains a 20-carbon chain and five cis double bonds; the first double bond is located at the third carbon from the omega end. DHA or docosahexaenoic acid is a 22-carbon chain with six cis double bonds; the first double bond is located at the third carbon from the omega end of the fatty acid.

What are the sources of omega-3 fatty acids?

ALA is found in flaxseed, canola and soybean oils, and walnuts.
EPA and DHA are found in fatty fishes such as herring, mackerel, salmon, tuna and trout.

What are the health benefits of omega-3s?

Omega-3 fatty acids correct imbalances in modern diets that lead to health problems. Eating foods rich in omega-3 fatty acids can help lower the risk of chronic diseases such as heart disease, stroke and cancer, as well as lower LDL or “bad” cholesterol.

A diet high in ALA helps reduce the risk of heart disease and stroke by lowering cholesterol and triglyceride levels, enhancing the elasticity of blood vessels, and preventing the build-up of harmful fat deposits in the arteries. In fact, the National Institutes of Health (NIH) has reported the majority of U.S. diets no longer contain the amount of omega-3 fatty acids needed by our bodies for overall health and wellness.

Diets high in EPA and DHA help with brain and eye development, prevent cardiovascular disease, and can help to prevent Alzheimer’s disease. For example, diets notably high in DHA have been known to protect against degenerative processes within the retina of the eye and increase the problem solving skills in 9-month-old infants.1 A 10-year study correlated increased intakes of DHA/EPA as consumed by various population sectors with relative risk of heart-related deaths. Those who increased consumption of DHA/EPA up to 664 mg/day were associated with an approximate 40% reduction in cardiovascular disease and a significant reduction in all-cause mortality.2 All infant formula is now supplemented with DHA.

What are omega-6 fatty acids?

Omega-6 fatty acids are polyunsaturated fats, essential for human health because the body cannot manufacture it. People must obtain omega-6 fatty acids by consuming foods such as meat, poultry and eggs, as well as nut- and plant-based oils, including canola, corn, soybean, and sunflower oils.

What are the types of omega-6 fatty acids?

·         LA or linoleic acid is an unsaturated omega-6 fatty acid. It is an 18-carbon chain with the first double bond located at the sixth carbon from the omega end of the fatty acid. This position of the double bond is what classifies it as an omega-6.

·         GLA or gamma-linolenic acid also is an unsaturated omega-6 fatty acid with an 18-carbon chain. However, it differs slightly from LA, and is found in different food sources.

·         AA or arachidonic acid is a 20-carbon chain.

What are sources of omega-6 fatty acids?

LA is found in canola, corn, peanut, safflower, soybean and sunflower oils.
AA is found in red meat, poultry and eggs.
GLA is found in infrequently consumed vegetable oils, such as evening primrose oil; mostly delivered in nutritional supplements.

What are the health benefits of omega-6 fatty acids?

Most omega-6 fatty acids are consumed in the diet from vegetable oils, such as linoleic acid. Excessive amounts of linoleic acid can contribute to inflammation and result in heart disease, cancer, asthma, arthritis and depression.

Omega-3 and omega-6 fatty acids: Striking the balance

Striking a balance between omega-3 and omega-6 fatty acids in the diet allows both substances to work together to promote health. An improper balance or too much omega-6 fatty acid promotes inflammation and can contribute to the development of diseases such as coronary heart disease, cancer and arthritis.

According to the 2010 Dietary Guidelines for Americans, daily intake recommendations for omega-3s are 0.7-1.6 grams per day, depending on age and gender. Daily intake recommendations for omega-6s are 7-16 grams per day, depending on age and gender.

What are omega-9 fatty acids?

Omega-9 fatty acids are from a family of unsaturated fats commonly found in vegetable oils. This monounsaturated fat is described as omega-9 because the double bond is in the ninth position from the omega end. Unlike omega-3 and omega-6 fatty acids, the body can produce omega-9 fatty acids, but they are beneficial when obtained in food.

What are the types of omega-9 fatty acids?

The primary omega-9 fatty acid is oleic acid. Oleic acid is commonly found in canola, olive and sunflower oils.

What are sources of omega-9 fatty acids?

Oleic acid is commonly found in oils, fruits, and nuts: 

Oils: canola, olive, peanut, safflower and sunflower
Fruits: avocados and olives
Nuts: almonds, cashews, macadamias, peanuts, pecans, pistachios and walnuts

Omega-9 Canola and Sunflower Oils are uniquely high in monounsaturated fats and reduce key factors that contribute to heart disease and diabetes. Oils produced from these sources are healthier, highly functional replacements for partially hydrogenated cooking oils, which are laden with unhealthy trans and saturated fats.

What are the health benefits of omega-9 fatty acids?

Omega-9 fatty acids, commonly referred to as monounsaturated fatty acids, offer important health benefits. Research has shown that omega-9 fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. Because omega-9 fatty acids have been shown to increase HDL (“good”) cholesterol and decrease LDL (“bad”) cholesterol, they help eliminate plaque buildup in the arteries, which may cause heart attack or stroke.

A review paper published in the AOCS February 2011 Lipids5 journal assessed the current body of epidemiological and human clinical research and substantiated the cardioprotective value of omega-9 fatty acids. According to the review findings, increasing the consumption of omega-9 fatty acids, specifically as a substitute for saturated fat, provides beneficial health implications for cardiovascular disease, metabolic syndrome and overall health. Research in the review suggests using canola oil and canola-based spreads instead of common dietary fats would increase the percentage of North Americans complying with current dietary intake recommendations for fatty acids. The authors’ findings suggest novel dietary oils rich in oleic acid, such as Omega-9 Canola Oil, provide a healthful alternative to increase omega-9 fatty acids and reduce saturated fat in commercial food use.

Omega-9 Oils are uniquely high in monounsaturated fat, low in saturated fat and contain zero trans fat. In fact, the U.S. Food and Drug Administration recently approved a Qualified Health Claim for canola oil saying, “limited and not conclusive scientific evidence suggests that eating about 1½ tablespoons (19 grams) of canola oil daily may reduce the risk of coronary heart disease due to the unsaturated fat content in canola oil. To achieve this possible benefit, canola oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day.”

How do they add up?

Although omega-3, omega-6 and omega-9 fatty acids all serve different functions within the body, the evidence is clear that incorporating balanced proportions of both essential and non-essential fatty acids are necessary for maintaining overall heart health and general wellness. According to a joint position paper between the Academy of Nutrition and Dietetics and Dietitians of Canada, adults should receive 20 to 35% of energy from dietary fats, avoiding saturated and trans (“bad”) fats and increasing omega-3 fatty acids. The Association also found that incorporating more canola oil in one’s diet to replace other fats aligns with dietary recommendations by lowering saturated fat and increasing heart-healthy monounsaturated fat.

 

Text: © omega-9oils.com

How to be a Better Eater

There’s a lot of information out there, just like the X-Files said. The truth is in hidden among the assumptions and theories, waiting for you to sort through the chaff and get there. Most of this information tells you how to be the “perfect” eater, an ideal person who eats just the right amount of everything and has the perfect body and works out the most.

However, when you think about your lifestyle from a practical point of view, perfection is impossible. What you can do however is look at improving your lifestyle, making adjustments that will benefit you in the long run. Ready? Here goes:

1. Prepare yourself mentally. If you can condition your brain into understanding that you can’t subsist on your diet of chips and cookies, it will help you.       Write down goals and pin them up on a wall, next to the picture of that person whose body you admire. Look at yourself in the mirror every day and say your goals out loud. The stronger your will, the easier this will be.

2. Add a portion of fruits or raw veggies to your daily meal. There HAS to be a fruit you like – papaya, avocado, apples, bananas – just pick one. Buy lots  and eat!

3. Diet food need not be unhealthy. There are cookbooks, cooking classes and websites willing to impart tons of wisdom on healthy eating. Time to use all that information for your personal gain.

4. Never forget the importance of water. Drink 8-10 glasses a day – important for better skin, better digestion, less chances of UTIs in women; the benefits are plenty.

5. Smaller portions – if you’re one of those who likes to eat till he/ she is too stuffed to move for EVERY meal, you need to start thinking of smaller portions. It takes a few minutes for your brain to tell your body that it’s had enough, so eat slowly and enjoy your meal. Just enough food will also make you feel less lethargic after.

6. Eat every two hours – a piece of cheese, a handful of peanuts, plain popcorn. Keep those digestive systems running.

Eat better and slowly you’ll see the changes you’ve always hoped for. Less indigestion and acidity, weight loss, increase in stamina and energy – who wouldn’t want that?

© Text: Healthy Times Blog.

How to cook

© Text & Photos: reluctantgourmet.com

Once you learn how to handle these fundamental techniques, you will be able to handle most recipes. Cooking is not just about recipes....it is about how to take ingredients and make them taste as good as possible. Recipes are great road maps to show us how someone else got there, but one of the joys of cooking is to find your own paths. Knowing these techniques is like taking the car out for a spin in a new location. You're not sure where you are going to end up, but getting there will be fun.

	Baking Baking is defined as cooking food in an oven using dry heat. That’s all well and good, but since baking is one of the primary ways in which we cook food, let’s take a minute to look at baking, in depth. When we think of the term “baking” we are generally talking about cakes.
	Boiling How many times have you heard boiled potatoes, boiled cabbage, or boiled eggs? Boiling is a catchall term almost as broad as "cooking" itself.  But cooking in hot water can and should occur over a broad range of temperatures, from poaching to simmering to gentle boil to the occasional full rolling boil. Learn the differences among the techniques, and never end up with dry pot roast, disintegrated dumplings or mushy vegetables again.
	Braising Braising is a cooking technique in which the main ingredient is seared, or browned in fat, and then simmered in liquid on low heat in a covered pot. The best equipment to use would be a crock pot, pressure cooker or Dutch oven. LeCrueset makes a range of enameled pots and pans that are good.
	Frying Frying has gotten a bad rap, but if done correctly this cooking technique can yield a moist and juicy interior and a crisp exterior that is in no way greasy. Frying is also a versatile technique, suitable for everything from meats to vegetables. Learn the secrets to successful pan frying and deep frying so that you will get the results that you want every time.
	Grilling For all you guys out there who are already grill masters, read no further. But for the rest of us mere mortal home cooks who would like a few tips about grilling, read on. I have to warn you: when researching the technique of grilling, I found so many differing viewpoints.
	Roasting Who doesn't love a roasted chicken or Sunday roast beef? Roasting is a dry heat cooking method. A more specific definition includes roasting in an oven, before a fire, or buried in embers or very hot sand. Think about wrapping a potato up in aluminum foil and nestling.
	Poaching Have you ever poached an egg to make Eggs Benedict? Poached pears in wine for dessert? Or delicately cooked a fish covered with water, stock or wine (poaching liquids) in a covered pan to preserve the moistness of the meat? These are examples of poaching you are probably familiar with...
	Sauces As a home cook, one of the hardest things for me to accomplish when first starting out was making a rich velvety brown sauce to serve on steak, lamb, veal, pork, or even chicken. I could put together a pretty good pan sauce using the dripping after sautéing or roasting a piece of meat.
	Saute Saute in French means "to jump" and can be a method of cooking or a way to describe a dish like sauteed chicken breasts. The reason the French called this technique "to jump" is because you are cooking at a very high heat and you don't want it sitting too long in the pan.
	Steaming Steaming is a basic cooking technique that is considered a moist heat cooking method where the cooking happens at a higher temperature than, lets say, braising or poaching but it is also considered a gentle way of cooking. Perfect for delicate foods including most vegetables, white meat poultry and fish.
	Stewing Nothing hits the spot on a cold, snowy day than a rich and steaming bowl of stew. But what is, stew, exactly? Stew is not only the name of a dish, but it is also a cooking method. Stew, the dish, is loosely defined as meat or fish and vegetables cooked by stewing.

Bad-Mood Foods

How many times have you started out your workweek dreary and run down? You schlep to the coffee machine and start chugging java to make you feel better – sound familiar? Well, you might not have a case of the Mondays. It may have to do more with the foods that you consumed during the weekend.
That’s right, there are very common foods that we consume every day that can drastically decrease our mood. In fact, some of them can actually make you downright depressed. I’ll tell you about some foods that will boost your mood, but, first, the bad news: One of your favorite morning staples could be totally bringing you down – the bagel. Unhealthy white grains, especially when ingested without protein, can cause a spike in blood sugar. Your body reacts by pulling your blood sugar down, causing you to feel lethargic. While that morning bagel may fill you up and make you feel better for a little while, you’ll regret it 45 minutes later when you’re run down and crankier than you were before you ate it.

Next, we have a little monster – the cupcake. Everywhere you go, you see a new cupcake bakery and aren’t they always so cute! Well, they’re not so cute. Carbohydrate-laden foods make it easier for tryptophan to enter the brain, which produces serotonin, which makes us feel great. But the surge of energy caused by the combo of white flours and white sugars is followed by a major crash, as well as mood swings. Avoid the office birthday party if you have to eat the cake.
One of my all-time favorite guilty pleasures is on this “bad” list as well – the hot dog. Or any manufactured processed meat like bologna for that matter.  They are chock full of nitrates, a preservative used to keep food fresh. Nitrates can cause both tension and migraine headaches, so stay away from these meats. If you must have them, look for the nitrate-free versions.
And then there’s the matter of French Fries. I’m probably going to get hate mail for that one. I don’t know one person who doesn’t love their golden fried salty goodness. But with whopping amount of bad fats, high sodium, and refined carbs, these little wonders take hours to digest and can put you in to a fast food coma.

Lastly, stay away from sugar-free drinks. This means the sodas and those little powders or liquids that you add to water. These fool your mind into thinking that you are actually consuming sugar, and then send you on a frenzy to actually find real sugar later. People that drink these diet drinks actually tend to gain more weight than people who drink the real thing. Some recent studies show that the sugar-free sweetener combined with the caffeine can actually turn into formaldehyde in the bodies of some folks – so its best just to stay away all together.
Also, remember that anytime that you have a nutritional deficiency, such as a lack of magnesium, vitamin C or some B vitamins, it could make a person have a shorter fuse that usual.

Good-Mood Foods

Make it your business to try to eat two or more of these good-mood foods every day.
Start with spinach. Try putting in your morning smoothie. Trust me, you wont taste it. It’s rich in iron, and it’s a great energy-booster and wards off fatigue and aids concentration. It is also a good source of vitamin B6 and folate, which provide essential support for the brain’s ability to produce mood-boosting neurotransmitters.

Make sure to include the oily fish in your diet, such as sardines and mackerel. They are rich in omega-3 fatty acids, which help the brain to interpret moods and boost concentration levels.
Believe it or not, peanuts are also awesome. They are one of the best sources of the mood-boosting mineral selenium, which wards off anxiety.

Finally, try some yogurt. You can put this in your morning smoothie as well. It’s rich in calcium and protein; it’s also great to ease mood swings, depression and anxiety. Armed with this new information, you can get your happiness back on track (and start mending a few relationships that you lost when you were angry all the time!).

 Text: © blog.doctoroz.com

Smart tips to eat a well-balanced diet all the time

As much as I wish we could eat a well-balanced diet all the time, I understand that sticking to healthy food choices on a daily basis can be a challenge. You have to attend the office happy hour, the block BBQ, a birthday dinner or a retirement party. Bottom line: There will always be temptation, and it’s okay to give in once in a while.

Part of rebooting your body is learning to eat in moderation. For example, go ahead and have a slice of birthday cake, but then make the conscious and healthy choice to follow it up with more nutritious foods the next day. Remember that what you eat will support and fuel your body. If you are eating foods rich in sugar, like birthday cake, chances are you will experience a severe crash in energy. Maybe eat just half a slice of cake or take just a bite. Another alternative: Fill your plate with low-fat cheeses and crackers or veggies and hummus to sustain energy for a longer amount of time.

Eating healthy means enjoying a broad variety of foods with a mix of carbs, protein and fat. As you continue your journey to a healthier, happier you, here are some wellness tips to keep in your back pocket.


Stay hydrated. Always drink before, during and after physical activity.
Water helps you feel satisfied, flushes your system and keeps you hydrated, but it’s not the only source you can use for hydration. Fruits have liquid which support hydration. Try oranges, watermelon and apples. In addition to hydration, they can help keep you full longer.

Fill your plate with all foods. 
In order to ensure your nutrients are coming from food sources, at every meal, fill your plate with fruits and/or vegetables, a protein source (preferably a lean protein), and complex carbohydrates such as whole grains and legumes. For example, lunch can be a chicken quinoa salad with the dressing on the side. An option for dinner can be steamed fish with kale and a side of bulgur.

Eat your colors.
Vegetables and fruits are packed with the essential nutrients we need on a daily basis. Filling your plate with colorful choices within your caloric count will help you get the most out of your reboot. From fiber to antioxidants, a plate full of colors – red, orange, green, yellow, blue and purple – is truly the easiest way to get the healthy nourishment you need. 

Pack portable snacks.
You never know when in-between-meal hunger will strike. So keep portable non-perishable protein-rich and carbohydrate-containing foods in places like your purse, gym bag, glove compartment of your car, office drawer or briefcase. By doing this, you will avoid the temptation to select chips from the vending machine or other unhealthy snacks. Dried plums, nuts and turkey jerky are all great options.

Hats off to you for rebooting your body and dedicating yourself to happier, healthier you!

Text: © blog.doctoroz.com

 

Healthy Homemade Food that you should be eating this summer

© Healthy Times Blog.

Summer time! Fresh produce, a whole lotta lemonade, fishing by the lake, freshly barbecued trout and dinner by the patio overlooking your summer garden. Summer almost has a taste of its own. But as the mercury swells, the possibilities of running into unhealthy food options increase with that of fun resulting in the summer obvious: try skin problems, rashes, dehydration and bacterial diseases. The need is to address the problem from within by turning to healthy homemade food and prevent the aforementioned- better yet when many of summer’s fruits and vegetables are brimming with secret health benefits. 

Here are some of our favorite picks for the coolest food and we’ll tell you why they’re a particularly good choice in the dog days of summer. 

Corn & blueberry Salad:Rich in two antioxidants—lutein and zeaxanthin—corn can act like natural sunglasses, helping macular pigment to form that     filters out some of the sun’s damaging rays. Boil it, Roast it on the cobs, puree it or make a great summer salad with corn and blueberry: Unexpected as it might seem, the flavors come effortlessly alive in this lime and cumin laced salad..

Watermelon juice & salad: 80% water and full of vitamins, a glass of fresh watermelon juice can not only help your body be hydrated but also does wonders to your skin. If you are not the juice kind, toss this quick and easy salad with melon and cantaloupe. With its layers of cool sweetness, it will become a great dessert!

Raspberry trifle with yogurt: Raspberries are a great source of fiber and it also aids in preventing weight gain or even promote weight loss. Make trifle your go to dessert this summer and replace cream with yogurt for a healthy spin.

Blueberry pancakes:Looking for a great breakfast? Go ahead and include the blueberries in it this summer for it can help you do away with muscular fatigue. Summer is a season of sports and blueberries carefully counter it.

Salsa: Substitute your daily chip dip with a healthy salsa that’ll not only be a treat but also fill in those missing vitamins.

The brouhaha surrounding home cooked food is not actually for no reason. According to the Center for Disease Control (CDC), 76 million people are poisoned by food each year in the United States. This is mainly due to the food-borne pathogens such as bacteria, viruses and parasites that can harm or even kill you. Statistics suggests that forty cents of every U.S dollar spent on food is for prepared foods (which include restaurant food too) and which allows for more possibility of consuming cheap foods. Going by the statistics, cheap food can be either prepared when labour is low or the demand. The demand is high, which leaves us with a less paid chef who may or may not be experienced handlers, posing a greater risk of improper cooking and contamination of foods. At home, the risk is completely eliminated. To add, you can regulate temperature, oil, quality and salt in your home cooked food making it directly translates to better food- a criteria you must keep in check this summer. 

Health benefits of Cereal

© HealthTimesBlog.

Cereals used for human consumption belong to the grass family and are seeds of matured plants, in which nature has stored the elements for germination and growth of germs like starch, fat, protein, organic mineral salts and vitamins. They are rich in complex carbohydrates that provide lots of energy, lower blood cholesterol levels, maintain blood sugar levels, help prevent cancer, constipation, colon disorders, heart diseases, and are also enriched with proteins, fats, lipids, minerals, vitamins, enzymes, niacin, iron, riboflavin and thiamine. Most of the cereals, especially barley, oats, and wheat have abundant fibre. Breakfast cereal is packaged breakfast food, that is consumed cold or mixed with milk or water; often fruits are added for extra nutrition and taste. Cornflakes, porridges, and oatmeals are the best examples of breakfast cereal. The most familiar grains used for making breakfast cereals include rice, maize, corn, ragi, bajra, wheat, barley, sorghum, Italian millets and oats.

Nutritionists recommend including grains in diet, but it’s the whole grain that comes with the health benefits. Wholegrain should be a part of all meals, filling about a third of the plate. They come in two forms – refined or unrefined. Whole grains are unrefined and whole, while the refined grains are stripped of their outer bran coating and inner germ during the milling process. These would be white rice, white bread and white pasta. Bran cereals feature the benefit of maximizing the grams of fiber per each serving. Eating all bran cereal will make one feel more full, not only in the short term, but also extending to a couple of hours thereafter. This longer state of feeling sated may just have something to do with all bran cereal’s lower glycemic index. All bran cereal has also been found to reduce the likelihood of weight gain for both men over 40 as well as women in the age range of 38 to 63. These cereals help in managing your weight and reduce risk of obesity or other chronic diseases such as type 2 diabetes and heart disease. Dietary fiber, as contained in a high-fiber cereal, help lose weight because it is slow to digest and one feels less hungry. Cereal can also support weight control if consumed as part of a healthy meal or snack with fruits, fat-free yogurt or milk. The extra fiber from fruit and protein from dairy products can decrease hunger.

After Diet: The Essential Method of Food Portions

Although it is true that to lose weight you must reduce your daily calorie intake, but it is not necessarily to give up delicious food. To maintain the results accomplished after a diet period, is necessary to consider a control on size and number of food portions.
The Essential Method of Food Portions applies to any food style and allows you to continue losing weight without going on constantly on a specific diet. Although, is necessary always to check that the daily diet meets the universal-basic nutritional requirements; a small readjustment on portions size can produce surprising results to maintain a slim body.
Before anything else, is necessary to remember that a healthy and balanced diet should contain all the essential nutrients for our body; carbohydrates (cereals, fruits and vegetables), protein (meat, eggs, milk, lentils, beans, dried fruit and soy grains), fats (meat , milk and eggs), vitamins and minerals (fruits, vegetables, cereals), fiber (cereals, fruits, green vegetables) , and water. Only then, the body receives all the ingredients that allow you to preserve an optimal health condition.

To know the recommendable daily intake percentages of the different foods, you must consider the following table:
Whole-grain cereals, bread and pasta: 35% of the daily diet.
Fruits and vegetables: 35% of the daily diet.
Meat, lentils, beans, whole- grains and nuts: 12% of the daily diet.
Dairy products and eggs: 12% of the daily diet.
Fat and sugar: 6% of the daily diet.
Water: at least 2 liters per day.

How to apply the Essential Method of Food Portions?

In general, if you are overweight you should simply reduce the amount and portion sizes intake regularly. For example, if you eat three slices of pizza, cut them down at two. Two portions of ice cream reduce it at one. A glass of beer reduces it at half a glass. A big portion of cake, reduce it to a smaller portion. A hamburger with fries and soda, eliminate fries and soda. Two portions of pasta with sauce and cheese, reduce consume at just one portion with less sauce.

The portions reduction process should be gradual to avoid hunger pangs.  For that reason, the ideal would be to increase the number of meals per day, in the form of mini-meals or snacks, in that way, the binge eating can be controlled, and the consume of fewer portions can be sustained over time. Eat fewer amounts of food helps to reduce calories and consequently lose pounds. The limit is always to be satisfied.

Eliminating your extra pounds will make you feel lighter; in addition, the body will require less energy (calories) to keep fit. Have an impact in the overweight vicious circle does not happen overnight, that is why refrain from tasty food  generate anxiety and lack of willpower. The Essential Method of Food Portions is not suggesting that you must eliminate foods from your daily diet; it just proposes a gradual reduction of intake food to accomplish a healthy balance. If you combine this Method with the learned concept after following the Initiation Diet, you never will need again to worry about having a healthy slim body.