Healthy Eating Habits

1- Develop a healthy and personalized meal plan.
2- Plan your meals in advance.
3- Determine your daily calorie needs.
4- Keep a food diary: Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week.

• When possible, write down the number of calories in each food you eat as you eat it.
• Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat.
• Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
• Once you have done this, you should be able to estimate your typical daily calorie intake and compare it to your goal with an online calorie calculator.

5- Identify your food triggers and plan accordingly.
6- Watch your portion sizes.
7- Don’t skip meals
8- Select smart substitutes for unhealthy sources of fat, sugar, and calories.
9- Snack smartly: Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Avoid processed and packaged foods when possible, or buy snacks that have single-serving packets of 100 to 200 calories. Healthy and easy snacks include nuts, rice cakes, fresh or dried fruits, baby carrots, cherry tomatoes, and so on. Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition, but avoid fatty dressings or dips. Fruit provides a good source of soluble fiber, releasing energy more slowly and keeping you feeling full longer. Low-fat dairy products, such as yogurt or cheddar cheese, can also be healthy snacks in moderation. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus
10- Sip on low-calorie 100% fruit juice, seltzer, or water instead of soft drinks, energy drinks, flavored coffees, and martinis.
11- Choose lean meats.
12- Replace high-calorie side dishes with healthier alternatives: For instance, exchange cheesy pasta or mashed potatoes with steamed vegetables or salad
13- Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day.
14- Avoid tempting grocery aisles: Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods, so that you are less likely to purchase unhealthy options.
15- Prepare your meals at home instead of buying fast food.

Shakira's Secret

She is in her 30's and her body is super HOT. She says ; I am not the type of non gaining weight girls. To keep my body fit I need to sweat and burn my excessive fat.  

Everyday she does 45-60 minutes workout. She does cardio, some weight trainings to activate some specisif muscle groups and does dance rehersals.

Besides giving great importance on eating healthy, she prefers natural foods. Shakira eats fruits as snacks. For lunch and dinner she eats a portion of grilled chicken with a bowl of soup or a salad.

She says she needs to care more about her eating when she is on a tour or when she gains a little weight. "Sometimes I break some rules about my eating habbit. I'm trying to stay away from some famous foods like colombia-style pancakes and I can never resist chocolate. These foods will be my end!" she says.  

She also takes vitamins besides eating healthly and often drinks fresh vegetable juice. "I have a highly nutritious and very low-caloried mixture of vegetable-juice. I put spinach, cucumber, celery and lemon in a blender and drink when it is ready. This recipe is full of antioxidant and very good for skin care." She says.

The Colombian-born singer and her man, Spanish footballer Gerard Piqué, welcomed a son tonight in Barcelona, their first child together.
The proud mamá revealed his name, Milan Piqué Mebarak, in a tweet, and then her camp helpfully filled us in on the meaning!

"The name Milan (pronounced MEE-lahn), means dear, loving and gracious in Slavic; in Ancient Roman, eager and laborious; and in Sanskrit, unification," read a statement on Shakira's website.
"Just like his father, baby Milan became a member of FC Barcelona at birth. The hospital confirmed that the couple's first child weighed approximately 6 pounds, 6 ounces, and that both mother and child are in excellent health."
"I'd like to ask you all to accompany me in your prayers on this very important day of my life. Shak," Shakira had tweeted this morning, in both English and Spanish, before her and Piqué's son arrived at 9:36 p.m.

read more at:
http://uk.eonline.com/news/380804/shakira-welcomes-baby-boy-and-his-name-is