Plan to Eat Well in 2007
Tired of diets that don’t work? Sick of trying to figure out what to eat — and how to easily prepare it — to stay healthy? Want to finally look and feel better? It’s really not that hard. Here are 5 quick tips that can work for you.
Tip number 1: Sneak in more produce.
How? Make sure each meal contains lots of color as darker hued fruits and vegetables provide the vitamins, minerals, fiber, and phytochemicals your body needs to stay healthy and strong, protect against the effects of aging, and reduce the risk of disease.
How much? Aim for at least one serving at every meal and snack. For example, have a banana with cereal or toast and peanut butter in the morning. Or add blueberries (or any other kind of berry full of antioxidants!) to yogurt with flax seed. Have a bowl of cottage cheese with pineapple and nuts. For lunch, include an orange, pear, grapes, or a peach or any other fruit you can easily throw in a bag and carry. Add lettuce and tomato or spinach or avocado to sandwiches. Have a cup of soup with beans and lots of veggies. For a snack, have apple with cheese, or raisins or other dried fruit (apricot, etc.) with pretzels or nuts, or celery and carrots with hummus. At dinner, start off with a salad or melon, then have steamed broccoli, a baked sweet potato, or stir-fried green beans with your meal. Make a pizza topped with peppers and mushrooms. Be creative! It’s easier than you think!
A serving is one medium-sized whole fruit, half a cup of fresh, frozen, or canned produce, one cup of leafy greens, or a quarter cup of dried fruit.
Tip number 2: Use smaller plates.
Studies consistently show that people — including nutritionists! — unknowingly eat more when given a bigger plate. Using smaller plates, therefore, can help you better control how much you consume.
Tip number 3: Choose whole grains (complex carbohydrates), lean meats and fish (for protein), and healthier fats (poly- and monounsaturated).
Whenever possible, pick whole grains over highly processed grains, cereals, and sugars. Get your grains from foods such as whole wheat, rye, or oat bread, brown rice, whole-grain pasta, and other less familiar grain sources like quinoa, spelt, and bulgur. For protein, make lean choices, such as round or loin steaks and roasts, extra lean ground beef, skinless chicken or duck, and lean roasted turkey. Include fish in your diet, which is rich in omega-3 fatty acids. Vary your meals with vegetarian options like chili with beans, baked beans, rice and beans, veggie burgers, stir-fried tofu, or pea or lentil soup. Cook with oils instead of butter for healthier fats. Limit trans and saturated fats.
Tip number 4: Don’t obsess over calories. And don’t feel bad about satisfying your cravings!
Instead of counting every calorie you consume, pay more attention to your hunger cues. Your body knows what you need! If you’re hungry, eat; when you’re full, stop. If you have a craving for a particular food, don’t deny yourself. You’ll only binge later on. Instead, try satisfying your hunger pang with what you want in small amounts. Or simply opt for healthier selections. Go for hot chocolate instead of a candy bar. For a salty hankering, snack on baked chips instead of fried chips, and have them with salsa or guacamole.
Tip number 5: Don’t skip out on exercise.
It’s a no-brainer. In order to lose weight and keep it off, in addition to improving your diet, it’s juts as important to stay physically active. Get into a routine that you enjoy. When you don’t have time for a formal workout, try to squeeze in at least three 10-minute chunks of physical activity. (Be sure to check with your doctor before starting any exercise routine.)
For more ideas on how to look and feel your best, and make simple, tasty, healthful meals, visit Modern Menus (www.modernmenus.com).
Robin Brett Wechsler
Nutritionist, Modern Menus
Modern Menus
http://www.articlesbase.com/weight-loss-articles/plan-to-eat-well-in-2007-116195.html
March 1st, 2010 at 8:13 pm
I plan to travel to Bangkok this May/June 2007. Are there well known tourist spots i can visit?
i’ll visit bangkok with my cousins and a young sibling who’s 12 yrs. old. Any tourist spots applicable for family travels there that could be toured in a 4-5 days stay in bangkok? Thanks!
March 2nd, 2010 at 1:15 am
the grand palace, ayutthaya, floating market, jatuchak weekend market..
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March 2nd, 2010 at 1:17 am
oh i went two times to bangkok 2005 and 2006 and it was wonderful trip.
you will find mini mini place to go and mini mini place to stay for all badgets thailan is clean and food is very very gooood.
do not worry you will find everything very very easy.
you can stay in some good 3 star hotels good service at 800 baht to 1300 baht = $22 to $35 room with brackfast.
good places.
take my advise: travel agency will gave you better deals for hotels and everything els. you can book the hotel from the airport. or you can make one day reservation and move to other hotel if you find more cheep and you will !!
you have to ask more than one travel agency for the low price.
you will see in bangkok: big malls, sea food, disco and thai music and dance, hardrock cafe and karokies,100s of buddha tamples and monks, corocdile farm, open zoo, caprete show, night life, boats and canales, elephent ride,waterfall,ayutthaya old capetol,pattya beach,phoket island,kawi river and others…………
i do not have hotel tel. numbers right now…but i found this hotel: BANGKOK PLACE HOTEL tel.00662 2530510 fax.00662 2530556 http: http://www.bangkokpalace.com
this hotel is more higher price but you can deal with travel agency.
last thing 4-5 days not enough to discover this beatiful city and you have to go pattayya beach for 1-2 days and phoket island for another 4-5 days or more for diving,swimming,sarfing,fantasea,white sands blue sky. and if you like mountains you have to go chainga mai city.
THAILAND is very beautiful and you need a month to discover it.
have a nice trip………..
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March 2nd, 2010 at 1:19 am
First you should visit Wat Prakeau Morrakoat at Sanarmloung ,very very beautiful and then Floating market-Dumnernsadeok,Siam Paragon-the biggest department store,China town,andJatujuk. Then move to Ayuttaya province,there’re many beautiful historical places about Buddist.Welcome..
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March 2nd, 2010 at 1:21 am
Below is my list of what to do in Bangkok and the surrounding area of central Thailand. Numbers 4, 5, 16, 20 and 28 would be very good for family tours.
As, I think, has been said (or at least hinted at) above its often better to get a tour through an agent rather than go yourself for a variety of reasons – one being that agents get special entrance ticket prices which means that the cost of their packages (transport & entrance fees – and usually lunch on full day tours) are likely to be a lot less than going by taxi by yourself and paying to get in because that way will end up paying the full public price for entrance fees.
If you go to Dreamworld (just outside Bangkok) it would be a good idea to get a tour that includes an inclusive ticket – check what you’re getting before you book – its more expensive than a regular entry ticket but with an inclusive ticket most of the activities inside don’t require any additional payment – if you just have an entry ticket its going to cost quite a lot if your kids want to go on a lot of the rides. http://www.thailandtravelservices.com/Dreamworld.html
1) Grand Palace
Day trip to Kanchanaburi – west of Bangkok – Bridge Over the River Kwai. In the morning, having paid respects at the war cemetary, take a ride on the Thai-Burma railway (the Death Railway). In the afternoon have a look at Muang Singh (ancient Khmer city)
2) Vimanmek Mansion (royal palace)
3) Thai Massage – the traditional massage is called ‘Nuad Thai’ and there are hundreds of places for this in Bangkok this is the genuine, tradional form of massage and not the sexy one.
4) Safari World – safari park near Bangkok – has shows in the morning (stunt show, dolphin show, etc). Most people watch the shows in the morning and tour the safari park in the afternoon
5) Dreamworld – amusement park, also just outside Bangkok, (includes snow dome & grown-ups size go-kart track, rollercoasters, etc., nice gardens & elephant rides too)
6) Day trip to a Floating Market – try to find a tour to a floating market that hasn’t become over-commercialized (eg. Amphawa floating market)
7) Day trip to Ayutthaya – old capital of Thailand – 50 miles north of Ayutthaya
9) Weekend Market – an institution amongst Bangkokians – held in a suburb of Bangkok every Saturday and Sunday
10) Suan Lum Night Market (also has a big wheel)
11) National Museum (Bangkok) – treasure house of Thai culture – having some background knowledge of Thai and Khmer art before going is an advantage – read a book before you come and you can enjoy it a lot more
12) Shopping – malls: MBK, Siam Paragon, Central World Plaza (they all have movie theaters too).
13) Shopping – local markets: Pratunarm market, Chinatown – plenty of bargains but some negotiation required
14) Day trip to Khao Yai National Park – east of Bangkok
15) River Cruise on the Chao Phraya River – take a long-tailed boat (as known aa a James Bond boat) to see old Bangkok from the river
16) Dusit Zoo & Tropical Gardens – tigers, bears, etc. – also chiuldrena play park
17) Temples – famous temples include Wat Pho, Wat Arun, Marble Temple, The Temple of the Golden Buddha
18) Show at the Snake Farm – partly education, partly fun-show with audience participation
19) Jim Thompson’s House – home of the ex-US military intelligence officer that built up a successful Thai silk business in Thailand in the 60s and then disappeared when in Malaysia
20) Samphran Elephant Show & Crocodile Farm – south of Bangkok
21) Bang Pa-In Palace – 19th century, blend of Thai & western architecture
22) Day trip to Nakhon Pathom – very old city, pre-Thai – also has a very impressive temple
23) Muang Boran (Ancient City) – reconstructions of the best places in Thailand from the past and present
24) Suan Pakkad Palace – small palace with a famous pavillion from the late-Ayutthaya period (17th,18th century) – good collection of stone/iron-age artifacts as well as
25) Golden Mount – man-made mountain – it seems likely that the idea for making such structures was dervied from the Cambodia pyramid-like structures from the time when the Cambodian empire covered much of what is now Thailand.
26) Muay Thai – Thai boxing – matches every night alternating between the two main stadia in Bangkok.
27) Dinner Cruise on the Chao Phraya River – there are different companies that do this – one has international food/bar/disco, another has Thai traditional food (or a seafood menu for people that can’t eat pork/meat) and Thai traditional dancing.
28) Siam Ocean World – in central Bangkok.
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March 2nd, 2010 at 1:23 am
You can see actual recent photos of all the sites and attractions at http://www.visualthailand.com the only commercial and advertising free website in Thailand
Plenty of lists of things to do, current stories, photos, FAQ, etc
A wealth of Thailand information in one place and all commercial free
Have a fun trip
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Live here
March 2nd, 2010 at 1:25 am
There are many. Nancy has covered almost all of them.
I particularly recommend the Ancient City for a family trip. Go early in the morning to avoid the afternoon heat and reduce the chance of rain. It is the best place for a beautiful picnic around Bangkok. Food can be bought there. Hire bicycles.
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