5 Nutritious habits of the planets healthiest Countries

From CNN.com

Healthy Habit 1: Eat plenty of produce and whole grains
Countries known for putting it into practice: China and Greece

In many countries, meat is a garnish. The traditional Chinese diet, for example, consists primarily of vegetables, fruits, and whole grains. And in Greece, "vegetables and legumes are main meals, not just side dishes," says Antonia Trichopoulou, M.D., Ph.D., professor at the University of Athens Medical School and director of the World Health Organization's Collaborating Center of Nutrition.

Healthy Habit 2: Savor leisurely dining
Countries known for putting it into practice: Italy, France, Spain, Greece, Japan

A meal in these countries often lasts several hours. In fact, one of Greece's dietary guidelines, its version of our USDA dietary guidelines, is to "eat slowly, preferably at regular times of the day, and in a pleasant environment." Sharing a meal is so important that Greeks call someone a friend "by saying we have shared bread together," Trichopoulou says.

Healthy Habit 3: Practice portion control
Countries known for putting it into practice: France, Japan
We have an abundance of delicious and nutritious food available in America; we just need to pay attention to portions. An average meal in France is 25 percent smaller than one in America, according to a University of Pennsylvania comparison, which examined portion sizes at 11 similar pairs of establishments, from pizza parlors to ethnic restaurants. The study also found that a typical carton of yogurt sold in Philadelphia was 82 percent larger than one offered in Paris, and a soft drink was 52 percent larger. In Japan, foods also come in smaller sizes and are often eaten out of bowls, rather than large plates or platters.


Healthy Habit 4: Eat a variety of unprocessed, fresh foods
Countries known for putting it into practice: Italy, France, Greece, Japan, the United States

The first thing many foreign visitors comment on when they enter an American supermarket is how many choices are available. It's not uncommon to find wild Alaskan salmon, olive oil from Greece, and grains from Italy all in one store. Organic foods and farmers' markets have also never been more popular. Many of these outlets feature interesting varieties, such as heirloom fruits and vegetables

Healthy Habit 5: Spice up your plate
Countries known for putting it into practice: India, China, Thailand, the United States

Herbs and spices add delicious, attractive, and healthful flair to your plate. In addition to being low in calories and virtually fat free, researchers are discovering that herbs, such as garlic, thyme, and rosemary, and spices, like cinnamon, cloves, and curcumin (also known as turmeric), may fight disease. One 40-day study of 60 people with type-2 diabetes found that consuming half a teaspoon of cinnamon twice daily significantly lowered subjects' blood sugar and cholesterol levels.

Great habits, I say! Have a great weekend

The Simple Things in Life

Happy Birthday to Rowan! Well on the 19th, but we did celebrate early and went to Chicago as promised on the train to the American Girl Doll store. A great way to memorize a 4th birthday. Chicago is a wonderful place, a bit pricey, but hey, its Chicago. Today the 13th is also a great day to remember for Paul and I. Today marks a 4 year anniversary of QUITTING SMOKING! I have NO regrets, now don't ask Paul, he will tell you he would love to smoke, but he won't. We have our health, what more could you ask for? It's the simple things in life, cherish them and hold on tight, were only here for a short time, Enjoy it!

Make your Fitness Habits Now before Winter Comes!

Here are the fruits of my labor! Last year my sunflower seeds were washed out with the rain, an d the worms ate my tomatoes! But not this year. First year for peppers. I love the colors, we saw them in pots as decorative plants in Australia, and I love the look, so I decided to grow them too. Actually got 52 off one plant!

I have been neglectful to this blog due to my extensive training log for my kettlebell certification, so please forgive :-) A link is listed to the left called "Just Di" if you are interested.

Get started on your bodyweight fat loss workouts today
For example, here's a great body weight circuit to start now, NO gym or equipment required! No Excuses!:

- Prisoner Squat-

Pushup (or incline pushup for beginners)-

Split Squat- with or without weights

Elevated Pushup (or kneeling elevated pushup for beginners)-

Step-up- with or without weights

Mountain Climber

10 reps per exercise (10 reps per side for the split squats, elevated pushups, stepups, and mountain climbers). How many sets can you do?

Leavings for Chicago Sunday, promised my grandaughter a train trip to American Girl doll store for her 4th birthday!

Till next time,

Stay Well, Diane