The Ezine For Every Woman Struggling For The Body She's Always Dreamed Of!

July 23, 2005

Issue # 55

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1. Ramblings
2. Basics Principles to a Healthy and Balanced Diet
3. Tuna Burgers
4. Persistence is the key to success

1. Ramblings

In this issue you will find the basic principles for a healthy and balanced diet. They don’t require you to abstain from your favorite dessert. Implement them and you will feel much better in a healthier and thinner in short time.

2. Ten Basics Principles to a Healthy and Balanced Diet

1. Diversify your Food Intake
Basis of a balanced diet is to eat a variety of different foods with the right combination of minerals, vitamins, fiber and protein.

2. Grains and Potatoes
Bread, noodles, rice, cereals (preferably whole meal) and potatoes are perfect energy sources. They contain little fat, but many vitamins, minerals, fiber and trace elements.

3. Fruit and Vegetables
As a rule of thumb, eat three portions vegetables and two portions fruit per day.

4. Dairy Products, Fish, Meat and Eggs
Low-fat milk and dairy products are the best source for calcium and protein. Meat contains iron as well as the vitamins B1, B6 and B12. Two or three portions of low-fat meat or sausage per week is enough. Eggs should be eaten maximum twice per week. Once per week fish will provide you with iodine, selenium and Omega-2-fat.

5. Little Fat and healthy fats
Fat contains the essential fatty acids and it helps to digest the fat soluble vitamins A, D, E and K. Eat between 70-90 gram fat per days, possibly in form of vegetable fats or oils.

6. Little sugar and salt
Try to avoid sugar and all foods and drinks made with lots of sugar (i.e. Soda, sweet juices). Instead of salt try to use herbs.
7. Water is your lifeblood
Water transports all the nutrients in your body and dissolves most of them. Furthermore it helps to regulate your body temperature. A healthy adult should drink at least 1,5 liters of water daily.
8. Cook short and “cold”
All foods should be cooked at the lowest possible temperature and as short as possible. This is especially true for vegetables, because cooking destroys most of the vitamins.

9. Take your time and enjoy
When taking you meals sit down and enjoy! Eat consciously and don’t do other things at the same time. This helps the digestion.

10. Keep moving
Ideally 30-60 minutes a day. This doesn’t have to be jogging or other sports. Walking or taking the stairs will do as well.

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3. Tuna Burgers

Makes: 2 servings

Ingredients:

- 1 can tuna fish (packed in water)
- 1 egg white
- 1/2 ounce whole-wheat pancake mix
- 1-1/2 teaspoons curry powder
- 2 tablespoons chopped onion
- 1 tablespoon dill

Directions:

- Drain water out of tuna and place tuna in a bowl. Add egg white, pancake mix, curry powder, dill, and onion. Mix ingredients well.
- Form mixture into 2 patties. Spray skillet with nonstick cooking spray (nonfat).
- Grill both sides of patties over medium heat for 5-10 minutes. Serve on a bun, with non/lowfat cheese and non/lowfat condiments.

Nutritional Information:
Serving size: 1 burger
Calories: 255
Fat: 1 g
Cholesterol: 80 mg
Protein: 25 g
Carbs: 37 g
Fiber: 2 g
Sodium: 340 mg

This is a sample of a GHF Diet Recipe - you'll find others by clicking here

4. Persistence is the key to success

Persistence can do what nothing else can: it will finally take you to success.
In no uncertain terms...if you don not persist you will fail every time. Maybe except for the one lucky time in your life where you get what you wanted at the first shot.

If you're following the absolute best workout, the strictest diet, and the most ground breaking advice anywhere... but you're not persistent in following your plan, you'll never reach your goal.

The good thing about persistence is that in can overcome anything and it even brings great results for people who are not the most talented, the most gifted, cannot afford the best trainers, etc.

If you’re following a diet or exercise program that's just 60 or 70% as good as the absolute best one, but you follow it persistently, then you'll succeed at reaching your goal every time.

Persistently chipping away at their goal each and every day is the most abundant attribute in all successful people. Don't let a day go by without making headway towards your goal!

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