Eating Healthy Foods is the Answer to the Perfect Diet

Eating Healthy Foods is the Answer to the Perfect Diet


It is so important to include healthy foods in your diet. Whether you want to lose some extra pounds or you want to live a healthier lifestyle. It’s so important to add healthy foods to your regular diet.


It’s so important that I’ll say it again. If you are on a diet, to lose a few extra pounds you should never starve yourself. You will be much more successful if you just monitor your calorie intake and eat healthy foods.


A healthy diet starts with a wide variety of nutritious foods for sufficient intake of all nutrients, including vitamins and minerals. Foods you want to include are breads, pastas, lean meats, fish, fruits and vegetables.


A healthy diet can help you maintain a healthy body weight and decrease your risk of several diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers.


A Healthy Diet Should Contain a Wide Variety of Foods

There are several different foods you should include several different foods including:


  • Plenty of breads and cereals (particularly wholegrain), fruit vegetables and legumes (such as chickpeas, lentils and red kidney beans)


  • Low-salt foods, and use salt sparingly.



  • Small amounts of foods that contain added sugars.


  • Reduced-fat milk and other dairy products.


It’s also important to drink an adequate amount of water.


Physical Activity and Healthy Eating

A good balance of exercise and healthy food is important, because it helps to maintain muscle strength and a healthy body weight. At least 30 minutes of moderate intensity physical activity, like walking, is recommended every day.


Keep Fat Intake to a Minimum

An adult’s diet should be low in fat, especially saturated fat, which is the main fat in animal products, fried foods, chocolate, cakes and biscuits, is more easily deposited as fat tissue than unsaturated fat.


Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise. Dietary fat helps with the absorption of fat-soluble vitamins (A, D, E and K). Small amounts of polyunsaturated and monounsaturated fats may have some health benefits when they are part of a healthy diet.


Monounsaturated fats are found in nuts, olive oil and avocados, and may help to lower the bad type of cholesterol (low-density lipoprotein or LDL).


Eat and Drink Less High-Kilojoule Foods

The total amount of energy-dense (high-kilojoule) foods you eat may be as important as the total amount of fat in your diet. To reduce the energy density of your diet, you need to increase the amount of plant foods, such as wholegrain breads and cereals, fruit and vegetables that you eat.


This provides essential nutrients, that help to make you feel “full” and also reduce the amount of fat in your diet. High energy drinks such as sports drinks, cordials, soft drinks, fruit juices, energy drinks should also be limited.


Eat Foods Rich in Calcium and Iron

It’s important for all Australians to eat foods which contain iron and calcium. Especially:


  • Calcium – is important for bone health especially for infants, women and girls.


  • Iron – carries oxygen around the body and is especially important for women, girls, vegetarians and athletes to reduce the risk of anaemia.


Drink Alcohol Only in Moderation

Alcohol is high in energy (kilojoules) and should only be consumed in moderation. Men should drink less than two standard drinks per day and women, less than one standard drink per day.


One standard drink is 375 ml mid-strength beet, 100 ml wine or 30 ml spirits. Alcohol should not be given to children and is not recommended for pregnant or breastfeeding women.


Don’t Skip Breakfast

As the saying goes, “breakfast is the most important meal of the day”, this is true for many reasons. Anyone who skips breakfast can be missing out on:


  • Calcium


  • Iron



  • Dietary Fibre


  • Vitamins including Riboflavin and Niacin


Suggestions for a Healthy Breakfast

Here are some easy-to-prepare, healthy breakfast ideas


  • Fresh fruit – with wholegrain breakfast cereal and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated).


  • Toast – with cheese and tomato. Hot or cold reduced fat milk.



  • Rolled oats – made with quick oats. Add sultanas and reduced fat milk. Toast with a thin (polyunsaturated or monounsaturated). Orange Juice.


  • Baked beans – on toast. Orange Juice.



  • Fruit or plain – yoghurt with fruit.


The most important thing to remember is that you should always eat healthy. When dieting, the worst thing you could do is to starve yourself. If you just watch your calorie intake and make sure the food you do eat is healthy, along with regular exercise, you will feel full and lose the pounds you want.


Thank you for taking the time to visit my blog. If you enjoyed this article, let me help you with any of your professional content needs. Including professional and original blog articles, website content and all forms of content marketing. Please contact me at and I will put my 10+ years of experience to work for you.

Why Fine Dining Is Just as Unhealthy as Fast Food

Why Fine Dining Is Just as Unhealthy as Fast Food


Everyone knows that fast-food is bad for us. Greasy burgers, crisp salty fries and even finger licken good fried chicken. Now, don’t get me wrong, all of this food and other fast-food delicacies taste great, but yes, they are bad for you.


So, if you don’t have the opportunity to eat a healthy, meal you prepare yourself at home, your only other option, if you have the bread (get it bread=money LOL I slay me!) is to stop at a fine restaurant and have a healthy gourmet meal. Right? Wrong!


Recent studies show that eating at a gourmet restaurant can be just as unhealthy as eating at a regular fast-food restaurant (I won’t name any names but you get the idea). As a matter of fact, according to diabetes specialists who are increasingly diagnosing young business people with the debilitating conditions, gourmet restaurants are equally as unhealthy as fast-food restaurants.


Doctors are now seeing men as young as 40 afflicted by the disease, which is often triggered by obesity and linked to poor diets.


Corporate lunches and dinners at restaurants and dinners that are held at restaurants famous for dishing out foods dripping in fat, add in a job that keeps a person desk-bound with little to know exercise and you have a recipe for disaster.


Neal Cohen, general manager of Baker’s Diabetes Service, says many patients are unaware of the fact, finer restaurants are usually as high in fat, salt and sugar as those served in popular fast-food chains.


”People think that if they’re dining at a nice restaurant that it’s good and healthy food, but eating out is really code for eating badly. Whether it’s a fine French restaurant or McDonald’s, it’s the type of food that causes the problem. In a lot of cuisine, particularly French and Italian, the food is cooked with oils and cheeses and sauces and dressings that are not what you would normally do at home,” Dr Cohen said.


”Many of my patients will eat out three or four times a week for work and we are seeing 40-year-old businessmen who are in real trouble. To have diabetes at that age and otherwise be perfectly well with very little family history, is a really worrying thing for their future.”


Chief executive of IT recruitment company Peoplebank Australia, Peter Acheson, knows how difficult it is to make healthy choices when eating out. Entertaining clients up to five times a week at some of Melbourne and Sydney’s top restaurants led to him piling on 15 kilograms.


”The working lunches were a big contributor. You’ve really got to be careful, it creeps up on you because the food’s so nice you tend to have more of it,” the 46-year-old told The Sunday Age.


His daughter, being blunt as children usually are, said “You’re fat daddy,” this was the catalyst for the father-of-four to shed the weight, and while he still regularly dines out at places such as Rockpool, Pure South and Treasury, he has changed his eating habits.


”Previously, I’d be having entree, main and dessert and two or three glasses of wine, but now I only have one course, I’ve banned dessert, and I drink mineral water. Typically, I used to have a steak and that would come with a creamy béarnaise or peppercorn sauce, but now I’d have fish with salad and I don’t have the buttery mash or rich sauce, even if it’s provided.”


Dr. Cohen recommends his patients only eat out once a week, however, he thought the “MasterChef effect” was also having an impact as amateurs try to re-create the elaborate dishes from the hit television show.


”It’s been a wonderful series, but I’m not sure it’s going to have a terrific effect on everyone’s health because most of those things are pretty high in fat and I would like to see healthy eating incorporated into the next series,” he said.


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The Secret to White Teeth


Everyone wants a beautiful smile. Not only is a beautiful smile … well beautiful, it’s also a sign of healthy teeth and gums. If you already have a beautiful smile you’ll want to keep those pearly whites healthy and shining for years to come, so it’s very important to properly care for them.


A great smile can leave a lasting first impression. Here are some tips on how you can get that winning grin and keep it looking that way for life.


Brush and Floss Often

This tip should be obvious, but, it’s surprising how many people don’t brush and floss their teeth as often as they should. You should, at least, brush and floss your teeth after every meal to make sure you remove any food that may be stuck between your teeth.


Brushing often is so important that you should talk with the dentists at Dental Avenue in Parramatta, Australia’s leading dentists, to find out what type of tooth brush is best for your teeth and gums. Also, ask how often you should swap out your tooth brush for a new one, rule of thumb is every 60 days but make sure.


Floss after every time you brush your teeth. Not only will flossing help to remove all of the food particles caught in between your teeth, it also helps to keep your gums healthy as well.


Limit Your Intake of Sugar

A big misconception about sugar is that it causes your teeth to rot. However, sugar, itself, doesn’t cause tooth decay but, if you continuously eat a lot of foods that contain sugar, you increase your chances of gaining oral bacteria that will cause tooth decay.


You acquire oral bacteria from carbohydrates like sugar, which produces acid as a by-product of fermentation. The acid will slowly erode the enamel layer or your teeth, which weakens them.


Increase Your Calcium Intake

Including more calcium in your diet doesn’t only build stronger bones, it will also strengthen your teeth as well. Studies show that calcium is a major weapon in the fight against tooth decay.


Stay Away from Sticky, Chewy Food

Sticky, chewy foods are more likely to stick to your teeth and create oral bacteria that will also eat away at the enamel of your teeth, increasing your chances for tooth decay. These foods also increase your chances of contracting the gum disease gingivitis.


Thank you for taking the time to visit my blog. If you enjoyed this article, let me help you with any of your professional content needs. Including professional and original blog articles, website content and all forms of content marketing. Please contact me at and I will put my 10+ years of experience to work for you.

Everything You Ever Wanted to Know About Marble


For centuries, marble has been used to create opulent palace floors, ceilings and walls. Throughout history, marble has always been attributed to great wealth. Today it’s showing up, more and more, in everyday homes. In most cases, it’s primarily showing up in bathrooms.


It’s not always easy to find quality marble for a home’s design which will hold up the best to the situation required of it. That’s why I wanted to explain some of the pros and cons of marble’s durability.


What marble is

Marble is a rock that’s been around for thousands of years. Each piece of marble is different. It’s variety in veining and coloring is usually considered marble’s best trait.


Marble tile can have a uniformed or less uniformed veining pattern depending on the type and quality of marble you choose. Most high-quality marble will contain an even color palette with soft veining.


Advantages of Marble

Marble is extremely easy to work with, from an installers point of view. It’s a softer stone that can be easily milled, machined and cut. This gives marble multiple uses including counters, flooring, walls, crown moldings and door casings.


Marble is also available in a wide variety of coloring and vein patterns. With a color and pattern to go with most any taste in decor, it isn’t difficult to find a natural marble that will go great with any application you choose for it.


The disadvantages of marble

Since marble is a soft stone, it’s very absorbent. If you have marble in your shower and you dye your hair in it, the dye can stain the marble. Marble is also easily etched by solutions with a high acid content. This means that some cleaning solutions and products with lemon can damage your marble.


Since marble contains minerals, there is always a chance that a piece of marble’s iron content can turn to rust. This isn’t always known until it happens.


Types of common finishes

There are two main types or finishes you can choose from in marble:


Honed Finish – Created by sanding the surface so the marble is a soft and matte finished. Honed marble won’t show scratches as much, but this also makes the stone less bright and makes it more susceptible to staining since the pores are open.


Polished Finish – The marble is polished to a shiny exterior and won’t stain as easily, however, it will show scratches and etching easier. Polished surfaces are shiny and bright, but will be worn down over time.


Marble Maintenance

Many people believe that, since marble can be susceptible to staining and rust, it should be sealed with a quality sealer and maintained on a regular basis this is an excellent idea to keep your marble looking great for years to come.


When cleaning, you should avoid using strong, harsh cleaners, and nothing with an acid base, to prevent etching or damage to the sealer.


As with anything else, marble has its good points and its drawbacks so you will need to decide if, in fact, it will be your best choice for your home’s decor. One thing is for sure, marble is a beautiful option and, if properly cared for, will hold its beauty for years to come.


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What to Expect When Getting a Nose Job

Nose Job


Sometimes we decide that certain features of our body could do with a little professional adjustment to enhance our natural beauty. There’s absolutely nothing wrong with wanting to be the best possible you, you can be.


This is true, a lot of times, with the shape or size of our nose. A good plastic surgeon, can sculpt your nose in a way that won’t make the changes too obvious, but will enhance the natural beauty that is you.


However, as with anything that is this important, you will want to make sure you’re a good candidate for the nose job, also known as Rhinoplasty, and you’ll want to find out as much as you can about the procedure so you can make an informed decision when the time comes.


This is why we have put together some important information to consider before you have any work done. These include:


Things to Consider Before having Rhinoplasty

Having work done on your nose can be a major improvement to your overall appearance while not being as noticeable as other major cosmetic surgeries.


This isn’t to suggest that a nose job isn’t a major surgery. Some of the pros and cons to having Rhinoplasty include:



  • There will be improvement made to the size, shape and angle of your nose
  • Structural issues, that have, in the past, restricted your breathing and have caused you congestion can be corrected.
  • Rhinoplasty can have a significantly positive impact on your self-image as well as your self-confidence.



  • Depending on the surgery, you might develop a scar at the base of your nose.
  • If skin grafting is required, in some cases you may develop skin problems or a breakdown of skin tissue due to this procedure.
  • It will take you some time to get used to you new and improved appearance.


Procedural Information


How is a nose surgery procedure done?

After your surgeon has finished numbing the area to work on, they will then make incisions so they can gain access to the bones and cartilage that structurally support the nose.


When they have accessed the structural bone and cartilage of the nose, the surgeon can then add or remove bone and cartilage; or re-shape the bone and cartilage to re-size or re-shape the nose.


What are my Options?

There are different methods for augmenting the nose or even smoothing any surface deformities.


  • For best the results, grafts from the inside wall of the nose, which divides the two air passages, offers the best chance for a natural result.
  • Even though silicone implants are available for nose surgery, they are still foreign material, and can cause infection if they don’t react well with your nasal tissue. That’s why natural cartilage is always your best choice, if it’s available.
  • To smooth the nose, camouflage deformities or indentations, or even to add volume to desired areas, fillers or fat grafts may also be injected to the desired areas.


What will Nose Surgery Scars and Incisions Be Like?

There are two techniques used for making the incisions in the nose.


Open Rhinoplasty

Using this procedure, the incisions are made on the outside of the nose with a small incision underneath the nose, between the two nostrils. This leaves the patient with a small, barely noticeable scar.


Surgeons who prefer this method say that it completely opens the nose, allowing them to better see the nasal structure.


Endonasal Rhinoplasty

During an endonasal rhinoplasty, the incisions are made inside the nasal passages. Since these incisions are made inside the nose, they aren’t visible after the surgery.


Surgeons who prefer this method say that it also allows them to better see the nasal structure and doesn’t leave a visible scar.


Your Initial Consultation

When attending your first appointment with your plastic surgeon, you should come prepared to discuss with them your:


  • Previous surgeries
  • Past and present medical conditions
  • Any allergies to medication you may have
  • A list of medications you are currently taking


Your Treatment Plan

Also during your first appointment with your plastic surgeon, you should expect them to discuss:


  • Their planned approach to your surgery, including the type of procedure or combination of procedures.
  • The anticipated outcome for the procedure
  • The required financial investment.
  • The procedure’s associated risks and complications.
  • The anesthetic options
  • The preparation you will need to make.
  • What you can expect from the procedure.
  • Look at before and after photos of a similar procedure.


A nose job can enhance your face, boost your self-confidence and improve your overall outlook on life. However, it is still a surgery and similar to any other surgery you should have all the information you can get so you can make an informative decision on what route you want to take with the procedure.

Is Thigh Lift Surgery Right for Me?

Thigh Lift


Thighs and legs have become increasingly problematic areas for many people as they age. For most people, the thigh area is extremely difficult, if not impossible, to firm up even with regular dieting and exercise.

Fat, cellulite and excess skin accumulates on the thighs, making people look actually heavier then they may be. This sagging skin makes many people feel self-conscious about their appearance, keeping them from doing many things they’ve enjoyed in the past.

Fortunately, there is a solution. Thigh lifts can help people to regain their self-confidence and allow them to do the things they used to enjoy without being self-conscious.

Thigh Lift or Thighplasty

A thigh lift, also known as thighplasty, can give you firmer, more attractive, thighs by removing excess skin for those who struggle with loose, excess skin that occurs after extensive weight loss.

There are several techniques available to plastic surgeons which allows them to customize the procedure to the individual needs of the patient.

Eligibility for a Thigh Lift

If the skin on your thighs is no longer as firm as it once was, because of a collection of loose, sagging skin, a result of losing a significant amount of weight, a thigh lift will give you a much trimmer, more youthful appearance.

Anyone who wants to improve the appearance of their thighs and receive a trimmer, firmer more youthful appearance thighplasty may be an option worth considering.

However, to be a good candidate for the procedure there are some requirements you will need to meet to ensure the surgery will be a healthy and successful choice for you. These requirements include:

  • The ability to maintain a stable weight is a requirement. If you haven’t reached your total weight loss goals, losing more weight after the surgery could cause the tissue on your thighs to droop again. This is why you need to be sure you have met your weight loss goal.
  • You need to be in good overall health, chronic health conditions can jeopardize your safety during the procedure. You need to discuss all of your known health concerns with your plastic surgeon during the first consultation so they can ensure your safety and the success of the procedure.
  • Being a non-smoker is important because smoking can disrupt the healing process and increase your risk for complications. Your doctor may consider you a candidate if you stop smoking for a specific length of time.
  • Not being a heavy drinker, this can also impair your recovery and raise your risk for serious complications.
  • Being psychologically healthy is important. Previously diagnosed psychological conditions can add to this strain and cause complications.
  • Having realistic expectations for the procedure is important and your doctor will explain what to expect from the surgery.
  • Having a commitment to continuing a healthy diet and exercise so you’re able to maintain the results you received from the procedure.

Having a thigh lift procedure by Dr Joseph Rizk, can remove unsightly sagging skin from your thighs, give your thighs a firmer, more youthful appearance and give you back your self-confidence allowing you to get back to living the life


Thank you for taking the time to visit my blog. If you enjoyed this article, let me help you with any of your professional content needs. Including professional and original blog articles, website content and all forms of content marketing. Please contact me at and I will put my 10+ years of experience to work for you.

Effective Non Surgical Options for Skin Rejuvenation



Non-surgical skin tightening procedures have become very popular in recent years. This is because they provide a non invasive solution for tightening the skin and improving its quality without all of the issues that go along with a surgical procedure.


There are currently many different options, devices and technologies that your plastic surgeon can choose from that are non evasive to tighten your skin and make it younger and healthier looking.


When to Consider Non Surgical Skin Tightening Solutions

Non surgical skin tightening options are the best choice when:


  • You have mild to moderate sagging skin on your face, neck, arms and stomach.
  • There is loose skin present after a surgery.
  • You want to improve the overall look and health of your skin.
  • You aren’t able or don’t want to choose a surgical solution for your skin improvement.


The Benefits to a Non Surgical Solution

The benefits to choosing to have a non invasive skin tightening solution include:


It is, in fact, a non invasive solution that will tighten loose, sagging skin on your face and body.


With no incisions there is less discomfort and little to no major recovery time.


A non invasive procedure can be used on all types of skin.


Drawbacks to a Non Surgical Solution


The results are less dramatic than a facelift or body contouring.


Normally you will need to receive multiple procedures to obtain maximum results.


It’s possible to experience redness, temporary swelling or numbness around the areas treated.


Non Surgical Procedures Available

The most popular non surgical skin tightening procedures routinely performed include:


Laser Skin Rejuvenation


Several facial rejuvenation procedures can be performed with cosmetic laser techniques. Usually performed in an outpatient setting, these non invasive procedures require little or no anesthesia or downtime. Laser skin rejuvenation procedures include:


Broadband Light (BBL) phototherapy procedures stimulate the skin to regenerate new collagen, eliminate fine blood vessels which cause redness and reduce unwanted melanin.


Skin Resurfacing includes ProFractional therapy. This procedure offers moderate to significant improvement of wrinkles or acne scars.


Skin Firming treatments consist of pulsed infrared energy to deeply heat the skin. This promotes partial denaturation, contraction and regeneration of collagen.


BOTOX and Dermal Fillers

Another way you can reduce wrinkles on your face without surgery include BOTOX (botulinum toxin) or dermal filler injections.


BOTOX is a purified protein that prevents muscle contractions. When it’s injected into the correct muscles, it will temporarily soften lines caused by frowning, crow’s feet, forehead wrinkles and skin bands on the neck.


When injected into the proper area, filler gels temporarily restore facial volume. This enhances shallow contours and softens deep creases in the face.


Autologous Fat Grafting

Similar to fillers, autologous fat grafting is another safe and effective procedure for restoring facial volume without a risk of an allergic reaction or rejection.


Since fat grafting is a more extensive procedure, you’ll need to be thoroughly evaluated by a plastic surgeon to make sure you’ll be a good candidate for the treatment.


Fat grafting is usually performed under a local aesthetic. The procedure consists of first harvesting fat with a suction. The common sites to harvest from include around the naval, around the leg, thigh and the arm.


The impurities are removed from the fat using a centrifuge and then re-injected as a grid of threads into the areas where augmentation is desired.


Swelling is the most common postoperative side effect, however, it usually goes back down within several weeks.


There several non surgical options to tightening sagging skin, ask your plastic surgeon, they can help you decide which will work best for your situation.


Thank you for taking the time to visit my blog. If you enjoyed this article, let me help you with any of your professional content needs including original blog articles, website content and all forms of content marketing. Please contact me at and I will put my 10+ years of experience to work for you.