Steven Olschwanger Diet

When we all think about “Diet” we all think that it is for those who trying to reduce weight. But it is a food control, says Steven. There are different types of Diet. Some foods which help in modification of the body, that is to gain weight or to lose weight. Another type of diet is nutritious food that everyone eats. Then the food related with a particular culture and tradition is also one type of Diet. Whatever it is eating right food at right quantity helps in good health, says Steven Olschwanger.

Steven Mark Olschwanger

Steven Mark Olschwanger

When you started to follow Diet make sure you are following it till you get the result. Be confident in losing weight or following any diet. Every change happens gradually. If your age is above 30 and you are trying to lose weight first understand the fact that you have to do some modification in the body which was same for more than 20 years. So expect gradual changes. When you lose weight gradually it lasts long, says Steven Mark Olschwanger.

Steven Mark Olschwanger has given some tips about diet. Do follow and lead a healthy life.

1)      When the energy spent is more than intake calories then weight will be reduced. So eat less work more. But what you eat is the utmost important thing. Eat more vegetables, fruits, protein and essential fats.

2)      Don’t eat the food that increases hunger; instead eat foods that make you feel full for longer. For this, eat fiber rich foods.

3)      Drink lot of water. At least 8 to 9 glasses of water per day is good. But drink lot of water in the day time and very less at night. Because drinking lot of water will disturb sleep, which is more essential for health.

4)      Eat a lot in the morning, little less than that in the evening and very less at night. And don’t eat anything after 8 pm. Your meal should be completed before two hours you go to sleep.

5)      Eat only when you feel hunger; if you don’t feel hungry then don’t eat. So check whether you really feel hunger or you feel thirst. Sometimes your hunger will stop if you drink water.

6)      Treat yourself, which means eat some of your favorite food once in a week or two. It is not that we must not eat of favorite foods and eating once in a week will not increase the weight but if you eat it work out a little more the next day.

Follow the advice of Steven Mark Olschwanger to follow a healthy diet. Stay healthy and Be happy.

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Steve Olschwanger Diet and Nutrition

Healthy food habits are when Diet and nutrition combine in a food. Being healthy does not only includes exercises and looking good but what we eat also important. What we take inside of our body is more important than how we protect outside of our body.  When we lack several vitamins, minerals and other essential factors we cannot lead a healthy life. So what we eat matters a lot healthy life.

Steve Olschwanger Diet and Nutrition

Steve Olschwanger Diet and Nutrition

Our body needs some essential nutrients in our daily life. Steven lists those essential nutrients and foods they are found in.

1)      Protein

Protein stands first in the essential nutrients. They build tissue of our body. So they are unavoidable. It increases physical activities like exercises. It rebuilds the damaged tissues. When you don’t get enough protein you will become weak and tired.

Meat is the highest source of protein. Animal proteins include fish, meat, eggs and dairy products. In nuts Watermelon Seeds, Pumpkin, Squash, and Almonds and  peanuts contain proteins. In fruits avocados, guava, bananas, apricots, blueberries and apples contain proteins. In vegetables, broccoli, spinach, beans, peas, asparagus, cauliflower, turnip greens and sweet corns are  rich in proteins.

2)      Vitamins

Vitamins are vital for health. Vitamins help in normal growth and function of our body. There are 13 kinds of vitamins. In all those vitamins vitamins A, C, D, E are essential in daily life.

Vitamin A helps in good eyesight, immune system, healthy skin and also helps in producing red blood cells.  When vitamin A is not consumed or consumed less it will cause impaired vision.Cod liver oil, Eggs , Carrots, Squash/ butternut, Spinach, Sweet Potato, Pumpkin, Kale and Whole milk are good sources of vitamin A.

Vitamin D is good for bone. With the help of vitamin D our body uses calcium.  Vitamin D deficiency causes rickets. Sunlight is the main source of vitamin D are orange juice, milk, salmon, eggs and cereals.

Vitamin E is an antioxidant, it is good for skin, liver and eyes. Foods that are rich in vitamin E are leafy greens, egg yolks, nuts and seeds and whole grains.

Vitamin c develops immune system. Guavas, bell peppers, broccoli, kiwi fruits, papaya, oranges, strawberries, cauliflowers, dark leafy greens and red and hot chili peppers are sources of vitamin C.

3)      Carbohydrates

Carbohydrates give energy to the body. Apples, whole grain cereals, apples, peas, beans, brown rice, berries, whole wheat bread and sweet potatoes are sources of carbohydrates.

4)      Fiber

It helps in absorbing lots of water, lowers body cholesterol and prevents from many diseases. Banana, orange, raisin, oatmeals, brown rice, sweet corn , potato, tomatoes,carrot, almonds, broccoli, black beans, lentils,  strawberries and apples are rich sources of Fiber.

5)      Calcium

Calcium is good for bones and teeth. Milk, cheese, yogurt, dark leafy greens, soybeans,

6)      Iron

Iron is essential for the creation of new blood cells. Meat, fish, mushrooms, tomatoes, sweet potatoes, almonds, sesame seeds, olives, peaches, apricots, eggs, fish, lentils and asparagus are sources of Iron.

Follow these tips and live healthily by Steve Olschwanger.

 

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Build a Healthy Lunch by Steven Mark Olschwanger

Eating healthy lunches will greatly benefit your day!! Many of us have heard the saying – “Eat Breakfast like a King, Lunch like a Prince and Supper like a Pauper”. There is nothing wrong in this saying if you totally agree to it what it has to say. For me it is a bit twisted says Steven Mark Olschwanger.

2If breakfast is the usual meal we like to skip every day, then lunch is the most unavoidable meal of the day. But there are few who skip lunch due to some reasons. According to Steven, this is not a good habit. Breakfast is indeed the most important meal of the day, but it should not be greeted bountifully. Many will argue that we have to eat more during breakfast. Fine, but this destroys your digestive system. And most Nutritionists will suggest having a simple meal of bread or oats with a milk or coffee for breakfast. That is why they say so.

Mornings are hectic, but should not be loaded. During the morning hours, we are running about fixing meals and heading off to school/work, but it is not loaded as the afternoons. Lunch is the most important meal for me only because of this reason. Because, just after the morning snacks, taking a heavy and healthy lunch builds up your momentum and I am sure you don’t want the train to leave you!

Eating lunch is important but more than that having healthy and good lunches are also important. Eating a good and healthy lunch gives you the energy to stay alert and helps you to focus on the things you need to complete before the day ends. Some of the tips for building a healthy lunch given by Steven are

  1. Avoid foods that are rich in carbohydrates because adding carbohydrates in your diet will make you sleep than to keep alert.
  2. Eat the right food at the right time.
  3. Avoid energy juices and sodas.
  4. Make sure that your lunch consists of more fruits and vegetables.
  5. You can also include grapes, nectarines, apples and pears in your lunch.
  6. Think simple. A loaf of whole wheat bread and a bowl of peanut butter and some tomatoes can make your lunch healthy.
  7. Drink at least six to eight cups of clean water each day.

Follow the tips so that you can “Eat Healthy, Be Healthy”.

Best wishes to build a healthy lunch by Steven Mark Olschwanger.

 

 

 

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Steven Olschwanger Secrets to Boost Your Metabolism Rate

A Healthy Diet and an Exercise program are the best choices for weight loss. But, this metabolic rate plays an important role for both diet and exercise. Steven Olschwanger has shared some of the secrets to boost your metabolism rate so that it helps you burn the fats present in the body at a faster rate.

Diet

Diet is the first and foremost way to increase your metabolism rate. You should eat correctly and your diet must contain all the vitamins and minerals sufficient for the body. You should not eat too little or too much. Do not skip meals in order to lose weight. You have to eat three healthy meals in a day. When you eat correctly, this boosts your metabolism rate and helps you stay fit throughout the life.

Stay Hydrated

One of the secrets for a faster metabolism is water. Keep yourself hydrated. Dehydration can slows down the body temperature and in turn it slows down the metabolism rate in the body tremendously. Water is the best way that you can give to yourself when you want to lose weight. It is a must that you should have at least nine glasses of water each day.

Exercise

Exercise is also important for boosting your metabolism rate. Exercise for 20 to 30 minutes daily. Some simple exercises like running, walking, jogging or cycling can be done. Walking for 10 to 15 minutes in the morning will help break the plateaus and you can feel better from the start of your day.

Eat Protein

Protein has a high thermal effect and when you eat foods which are rich in protein, your body takes a lot of energy to break down the proteins and it increases your metabolism rate. Some of the protein enriched foods are eggs, beans, peas, nuts, lean meats, sea foods and seeds. These foods will help you achieve faster metabolism. You can also include foods like fruits, vegetables and dairy products like skimmed milk and cheese. Eating these foods at the right time will boost the metabolism rate. If you add protein in your meal it boosts your metabolic rate two to three times than adding carbohydrates in your meal.

Sleep Better

Sleep is as important as diet and exercise. It is also important for boosting your metabolic rate. If you want to run on a full metabolic tank, seven to eight hours of sleep is important for the body. Treat your body with a good sleep and you will be rewarded with faster weight loss.

It is possible for anyone to achieve a higher metabolism. You can easily increase your metabolism by following some of the secret techniques mentioned by Steven Olschwanger. All the Best!!!

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Steven Olschwanger Ways to Stay in Shape

Getting in shape is tough, but it can be done by anyone. Staying in shape has various benefits. Steven Olschwanger has pointed out some tips for staying in shape.

Steven Olschwanger

Steven Olschwanger

Balanced Diet

Always have a balanced diet. Your diet should contain all the necessary vitamins and proteins in a correct proportion. Once you stop this diet, you will end up with putting weight. So follow this regularly and correctly.

Eat correctly

Take three healthy meals in a day. Do not eat more than that or less than that. Your breakfast should consist of healthy dishes. Fruits can be taken one hour before you have your lunch. And, your lunch must be rich in fiber. Make sure that your lunch includes vegetables like

  • Corn
  • Cauliflower
  • Broccoli
  • Cabbage
  • Raspberries
  • Greens
  • Celery
  • Squash
  • Beans
  • Mushrooms

You can follow a routine and add these vegetables in your meal. In the evening you can have a light snack preferably not oily. Instead of rice you can take oat meal or wheat for dinner. Finish off your dinner with a glass of milk.

Exercise

Eating correctly and doing exercise are the major factors to stay in shape. Walking is the best exercise and you can walk year round, indoors, outdoors or even treadmills. If you can carry some weight along with you while walking, it will be better for your bones and this will burn more calories from the body. Or you can also take any team sport and play with your friends. If you are not interested in group sport, you can also go for Aerobics. You can also try for bicycling or riding.

Losing weight is a gradual process and it cannot be done in one day. If you follow Steven’s tips, you will get better results.

Staying in shape is healthy and you feel better mentally and physically. Also you can even look better. According to Steven Olschwanger what you have to do is plan your food, exercise and have a look at your diets whether they are healthy or not. You can see yourself staying fit and happy throughout the day. Best wishes!!!

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Steven Olschwanger Winter Healthy Foods

Winter is cold that your diet should contain foods producing more warmth and heat than in other seasons. What are the foods that we should take in winter says Steven Olschwanger. Soups, casseroles and stews are appropriate for the winter month as they strength your adrenal/kidney pathway. Winter foods increase the cooking time than the foods which are cooked during other seasons.

Steven says Fruits constitute only a smaller part during winter. Vegetables should be given top most priority during winter season. Root vegetables like yams, turnips, onion, garlic and potatoes make a bigger portion of the winter diet. Whole grains such as wheat, millet, barley, brown rice, oats and buckwheat are good body heaters. You can take this in winter. Cooked with legumes such as black beans, lentils and kidney beans make a warming and nutritious meal.

Steven has listed some of the foods to take during winter.

  • Rye
  • Oats
  • Lettuce
  • Carrot tops
  • Celery
  • Amaranth
  • Escarole
  • Citrus peel
  • Millet
  • Barley
  • Soya beans
  • Raspberries
  • Mulberries
  • Strawberries
  • Walnuts
  • Black sesame seeds

As winter corresponds to water element, ocean foods such as fish and sea weeds are also good for winter. Eating more food is encouraged but there are some guidelines. Fish is good but it contains traces of methyl mercury. The fish most likely to have lowest level of methyl mercury are salmon, cod, mackerel, cold water tuna and herring.

Limit your intake of fish to once in a week Fresh water fish must be limited to no more than once in a week. Eat most of your fish baked or steamed and no frying, grilling of fishes.

Don’t neglect your body’s need for vitamin C during the winter. And don’t let the holidays derail your health eating plan. Just incorporate these foods in your daily diet and you will enjoy this winter wonderland.

Best wishes to take healthy winter foods from Steven Olschwanger!!!

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Steven Olschwanger Tips For Healthy Living

Holiday Plan

With a few simple changes we can enjoy our holidays without gaining the extra pounds.

  1. Don’t arrive starving.
  2. Start a new tradition of family out that involves activity.
  3. Establish ground rules with yourself.
  4. Keep track everything you eat so, that you will less tempted to overeat.
  5. Eat smaller amounts of high calorie meal.
  6. Eat food whenever you feel hungry and save the calories for the food you love.
  7. Talk more eat less.

Quit Smoking to lose weight-

If you have finally decided to quit smoking then you won’t gain weight over the long time. You can get help and co-operation from your family, friends and doctor. Mental health professional or many FDA-approved medications can help you tailor an approach for quit smoking. Eat more vegetables and swap that alcohol or coffee for a glass of milk to avoiding your smoking triggers.

Eat winter superfood sweet potatoes-

These luscious orange tubers play a role in preventing cancer and heart disease and boast a wealth of phytochemicals including vitamins C and E, copper, iron , beta-carotene, foliate. Without any additional flavor enhancers and fats , roasted sweet potato is delicious.

Exercise your brain-

All types of exercise including weight training, ballroom dancing, swimming, walking, aerobics helps to reduce the bad effect of aging on the brain. Exercise may stimulate the body to fight against stress which is commonly occurring in the brain.

Drink morning hot coffee-

The caffeine in the warming cup of morning coffee may lower the risk of mood problem, cavities, Parkinson’s disease, diabetes and stimulates your nervous system and brain.

Coffee contains chlorogenic acid which may improve glucose metabolism and magnesium which can enhance glucose tolerance and improve the sensitivity of insulin for preventing diabetes.

Use friendly fungi-

The medicinal mushroom Cordyceps may improve symptoms of bronchitis and asthma. It has been also used to enhance lung strength.

 

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