What You Should Know About South Beach Diet?

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There are many ways to lose weight and the most popular one involves eating more of proteins and fats with a little carbohydrate in between.

A good example of this is the South Beach Diet, which has been proven to be good for the heart and body.

For those who have never done it, this is done in stages. The first part is done over a 2-week period and the person will refrain from eating food such as bread, potatoes, baked foods, fruit and the consumption of any kind of alcohol.

The individual may have an occasional serving of low fat yogurt or milk.

When the individual’s stomach has adjusted, it is time to bring in some of those that were taken out back into the diet. These include tomatoes, fruits and onions.

If the person is able to do this properly after another two weeks, the third part will basically be making sure that the current diet does not change.

Those who are able to stick to the program as written in books and other related literature will be able to lose weight in no time.

Does this require exercising to help in losing weight? People who have been interviewed have claimed that this is not needed to get rid of those extra pounds.

This is because the body will be forced to burn more calories because of the limited intake.

There was a time that the South Beach diet was not that popular among vegetarians since the individual will have to eat meat in small servings.

There have been changes and people may now take advantage of this regimen.

There are cookbooks and other related information on the Internet that the person can make at home to be able to lose 8 or more pounds just like regular people.

The number of pounds that an individual can lose will vary. This really depends on the individual’s genetics since there are people who are fat and thin.

It is best to consult a doctor first to make sure that this type of diet is safe for the person to try.

If this kind of diet doesn’t work, the person should not worry. This is because there are still others out there worth trying that can help the individual attain the desired weight. If at first the person succeeds, one should not give up and try again.

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What Is the South Beach Diet?

The South Beach Diet was designed by Doctor Agatston. He’s a multi-published author of a number of health and diet books.

Additionally, he is a cardiologist and an associate professor of medicine at the University Of Miami Miller School Of Medicine.

In short, he knows what he’s talking about!

The South Beach Diet is a three-phase diet plan. The first two phases help you change your eating habits and lifestyle habits to lose weight quickly.

The final, third phase is a lifestyle phase designed to help you continue losing or to maintain your weight loss year around.

Once you’re on the South Beach Diet, you don’t ever really go off of it. It becomes your lifestyle.

The good news is that it isn’t restrictive. If you love food and you love to eat, the South Beach Diet is for you.

Rather than elimination and deprivation, you’re able to enjoy food. The key is to modify your habits for lasting health and weightless.

The Three Phases in a Nutshell

# Phase One – The first phase is designed to help you kick cravings and get a rapid start on your weight loss. This phase lasts only for two weeks. This is great because when you’re able to see results in that short a time period, you’re more likely to stick with the diet.

# Phase Two – This phase is designed for steady and gradual weight loss. They also say that if you have less than ten pounds to lose, then this is the phase to start with. You can skip the first phase. In this phase you’ll be able to add some items to your food list that were previously eliminated or reduced.

# Phase Three – Here you’re continuing to make your lifestyle changes and create good eating habits. Because this is the maintenance phase of the diet, it never ends. However, as mentioned previously, you’re able to indulge in your favorite foods from time to time.

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But Wait, There’s More…

The South Beach Diet offers more than a simple book or diet plan. Membership, which is $5 a week billed quarterly, offers:

  • Pre-packaged food to purchase
  • Workout DVDs and programs
  • Tools to track your weight, phase, and diet goals
  • Meal planners and nutrition tools
  • Access to questions answered by Dr. Agatston
  • Community support
  • Recipe database with more than 1,000 recipes

There’s a reason the South Beach Diet has worked for so many. It takes a realistic approach to health and weight loss. While it’s designed to help you lose weight, it’s also designed to help you keep it off.

That’s not something most diets accomplish. If you’re looking to lose weight, check out the South Beach Diet. Take the quiz on the website and see if it’s the right diet for you.

Dangers of South Beach Diet

The South Beach Diet is considered to be a healthy diet, which is concerned on the right carbohydrates and the right fats for a healthy body.

As such, many people were drawn to it believing that the South Beach Diet is really the best diet for them.

However, out of this good reputation that the South Beach Diet maintained, still there are some attacks and bad comments about the diet.

Well, we don’t need to be surprised about this, for this is how the world is set.

What then is the importance of the principle of “yin and yang” if there is only one side for everything? There could be biases, prejudices, and imbalances, right?

So, even though there is really no noted “big” South Beach Diet danger, still there are certain resources which hold that the South Beach Diet danger surface when the improper application of the diet is made.

Lack of Information and Understanding

Numerous resources have noted that part of the South Beach Diet is the lack of information or understanding about the diet. From the word “lack” alone, a sort of South Beach Diet danger is then viewed.

According to many studies, the South Beach Diet danger surfaced for the reason that the South Beach Diet is very demanding for those that are accustomed to carbohydrate-rich diets.

Lapsing Into the Old Eating Habits

In line with such view for the South Beach Diet danger, it is also noted that one of the largest South Beach Diet dangers surface when there is a lapsing into the old eating habits.

This was considered to be a South Beach Diet danger for the reason that this lapsing will result in speedy weight gain. Along with that, this part of the South Beach Diet danger may then be a new way of life.

Lack of Willpower

In relation to such fact, another support states that a great South Beach Diet danger will also surface when there is a lack of willpower exerted for the diet, especially from the carbohydrates lovers.

In fact, it is a common view that there is always the South Beach Diet danger of lapsing back into old eating habits and increasing the carbohydrate consumption without even realizing it.

Steps To Overcome These South Beach Diet Dangers

To battle this one of the common South Beach Diet dangers, Dr. Arthur Agatston himself recommends that the dieters who do lapse and end up on placing some of the weight back on should then be immediately switch back to the first phase of the South Beach Diet for a short while.

This recommendation is given not only to battle such South Beach Diet danger but also to prevent from the occurrence of several South Beach Diet dangers.

It is also interesting to know that if this South Beach Diet danger is not prevented earlier, this will lead to an excess in weight gain.

With such mentioned possible South Beach Diet dangers, the South Beach Diet then received mixed reviews from most dieters.

Despite the South Beach Diet dangers, many people still consider the South Beach Diet as an updated version of the Atkins diet that is a far more balanced diet.

Only one thing that this diet plan does do is really to educate the dieters in eating the correct food to reduce heart disease, high cholesterol levels, and other South Beach Diet dangers.

 


TAKEAWAY QUESTIONS

– Have you heard about the South Beach diet?

– Do you believe this diet could help you lose weight?

– Do you think one could lose weight through eating more proteins and fats with little carbohydrates?

– Do you think you could sustain this type of diet for a long time?

– Are you aware of the possible dangers with South Beach diet?

 


How Can Diet Ease Depression?

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Depression can be offset or even eliminated when your diet consists of nutritional and healthy foods. Indeed, certain foods are not just good for you physically. They also enhance your mental and emotional states as well.

There are many causes of depression and of course, if you feel that depression is a problem you should consult a licensed medical professional to get proper medical advice.

One of them, if not the most important considerations when planning a healthy lifestyle is diet.

If you think about it, food is fuel for your body, and its livelihood, substance and wellbeing greatly depends on what you eat.

Your physical state is highly affected by diet, so it makes sense that our brains and emotional state will be as well.

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Your Diet Affects the Development of Depression

Having depression can be quite depressing. Pardon the lack of an appropriate expression, but the main thing is that we all know that depression can be pretty devastating.

It is a hindrance to your social advancement as well as to your personal happiness.

There are some cases that people find a relief for depression by eating food or diet supplements that boost up the level of tryptophan.  Tryptophan is a kind of amino acid that is responsible in producing serotonin.

There is also a study that proves that carbohydrates is an anti-depression supplements. It lessens the premenstrual syndrome for about three hours.

By simply eating a high density of carbohydrates can diminished the effect of depression in the body.

Carbohydrates repair the imbalance in the ration of the specific fatty acid. Imbalances of fatty acids can affect the risk of depression.

There is also a study that shows an association between moderate consumption of caffeine drinks which lower the symptoms of depression. Indeed, any excess can heighten the risk.

Proper diet also helps to lower the tendency of committing suicide, in which depression is one of the primary causes.

In this study, the doctors have formulated that by drinking coffee or tea, you can reduce the effect of depression.

There are also certain habits that contain harmful substances that may trigger the symptoms of depression, like drinking alcoholic beverages, too much cigarette smoking, and drug overdose.

Vitamins and other food nutrients such as Vitamin B, Iodine, Vitamin C, Calcium, and Amino complex have been associated with some protection against depression.

Niacin is also a very important in the production of tryptophan that helps promotes Vitamin B3 and it has been found out that it regulates blood flow in order to avoid mental depression.

Vitamin B12 and Calcium ingredients may help in depression that take place during the monthly menstrual period.

In the year 2001, there was a study that proves that this vitamin can prevent postpartum depression.

Those kinds of food supplements and vitamins may enhance the effectiveness of SSRI and other antidepressant.

In order to avoid depression you must choose your food wisely and have a proper diet.

 

The More Colorful The Plate – The Better the Mood

Remember – “The More Colorful the Plate, the Lower the Weight.” That statement and nutritional adage refers to getting rid of the burden of depression too.

While an unhealthy diet consisting of processed foods or sugar puts on weight, it apparently extends to how one feels or their emotional health.

You Are What You Eat

Evidently, you are what you eat and the more healthy the diet, the lower the incidences of mood swings or depressive episodes.

Studies and research indicates that diets that are not packed with certain vitamins or minerals not only accelerate the aging process but also cause shortages in mood-enhancing chemicals, such as serotonin.

The Key to Alleviating Stress and Elevating One’s Mood

Serotonin is a neurotransmitter as well as a mood stabilizer. Therefore, it plays an important role in alleviating stress, anxiety, and depression.

The following foods can increase the amount of serotonin that is produced in the bloodstream and enhance one’s overall outlook and mood.

  • Fruits. One of the less-known types of serotonin-producing foods, fruits such as pineapple, sour cherries, plums and bananas are all good foods to eat to improve one’s mood. In addition, cherries contain melatonin, which is a natural sleep aid.
  • Protein. Eating turkey, which contains tryptophan, increases the manufacture of serotonin in the brain. In turn, the food promotes feelings that are more positive. Other proteins that aid in serotonin production include seafood, eggs, whey protein, and beef. Try to select animal products that have not been raised with hormones, and choose grass fed or pasture raised products.

Another serotonin-boosting protein food is nuts. Nuts boost the manufacture of selenium, which is found to be lacking in patients suffering from depression. Lean meats and legumes contain selenium too.

Because sugar-rich snacks can inhibit the production of serotonin, it is better to replace sugary or processed snacks with more natural foods, and whole foods, such as nuts or fruits and lean protein.

Feeling Depressed? Eat more Protein

On January 5th 2006 researchers announced their studies, they learned that protein p11 plays a key role in depression.

Protein p11 appears to regulate signaling of the brain chemical Serotonin.

In so many studies done before Serotonin has been linked with depression and also anxiety disorders.

The funny thing is Serotonin is what nearly every anti-depressant is made to regulate, including Prozac.

What’s the difference between protein p11 and Prozac you ask?

Prozac uses compounds called SSRIs, which increase levels of Serotonin in your body.

These compounds interact with 14 different serotonin receptors. Prozac stimulates some of the receptors that cause negative side effects; p11 does not interact with these receptors.

So is this the end all cure all?

Maybe, some people react differently, if you do not experience any positive effects from anti-depressants then you can try Paxil.

This aims at the future of antidepressants targeting the 5-HT receptors, which cause very few side effects.

!Entreprenuer Alert!

Since p11 is a natural (organic) chemical it cannot be patented! Using p11 in future antidepressants will soon be huge.

The funds to get such a business started are unknown, but you could do some research and some deep pocket investing to be the first to jump on this market.

  • Carbohydrates. Most carbs in the diet will boost the level of serotonin and reduce the incidence of depression. Add pasta, whole grain bread, and white potatoes to the menu.
  • Dairy products make people feel happier too. Try such dairy foods as cheese and milk, each of which contain mood-boosting chemicals or produce an increase in serotonin. 

Nutrients That Ward Off Depression

Beta Carotene

Beta-carotene is also helpful in relieving depression. Some of the foods in this group include cantaloupe, carrots, broccoli, and apricots.

Vitamin C

Vitamin C-rich foods are helpful in fighting depression too. These foods are made up of citrus fruits, such as limes, oranges, and grapefruit.

Vitamin E

Vitamin E not only plays a role in immune system functioning but contributes to nerve health as well – ameliorating any episodes of depression. Nuts, seeds, vegetable oils, and wheat germ are all foods that contain vitamin E.

Change the Way You Eat and Increase Your Level of Activity

When it comes to alleviating depression in the diet, a healthy mix of complex carbohydrates combined with fruits and vegetables can help alleviate mood swings and depression in general.

Make sure that any processed snacks, such as chips or packaged cookies, are removed from your shelves and concentrate on eating fresh produce and fish.

Once you start eating healthier, you will exercise more, which can further elevate mood and stave off depression.

In fact, when you take part in an exercise activity, such as walking, jogging, or running, your body produces more of the mood-enhancing hormones called endorphins. Therefore, after a while, your mood will improve just by eating healthier and exercising more.

Research shows that people who follow this kind of approach do not need to take mood-enhancing drugs or anti-depressants if they make healthy eating and regular exercise a routine practice. 

5 Mood-Boosting Foods

When searching for information on how to keep depression at bay, you will come across many suggestions.

These may range from getting enough sleep, meditation, and exercising, to striking a healthy balance in your professional, social and personal life.

Everyone is different, and it’s important to get the opinion of a medical professional if you are struggling from depression. But one thing you can also try is to tweak what you eat.

Studies have found that certain foods elicit a calming effect based on how their nutrient content interacts with the body. When eaten, such foods can help boost your mood. Here are five examples for you to try:

1. Walnuts

Rich in healthy fats and protein, walnuts are a healthy snack option over salt-laden crackers and potato chips. While most nuts and seeds are good at fighting depression, walnuts have an edge due to their high content of omega-3 fatty acids.

Researchers have found that there is a correlation between this nutrient and healthy brain function. Some studies report high occurrences of depressive disorders in communities that do not get enough of omega-3 fatty acids from available local foods.

Therefore, if walnuts are within reach, ensure you get your fill and acquire enough omega-3 to help you fight off depression precursors such as anxiety and stress.

2. Chocolate

One widespread notion about chocolate is that it is a comfort food, which makes people happy. It turns out that this assertion bears some truth. The explanation behind how chocolate makes people happy is in its chemical nature.

Nutrition researchers discovered that chocolate affects the brain by releasing neurotransmitters that have a positive effect on human emotions. One of these is serotonin, which is known to uplift mood.

Chocolate also triggers the release of endorphins in the brain, which relieve pain and induce feelings of euphoria. This snack has even been found to stimulate production of phenylethylamine, a neurotransmitter that affects blood pressure and glucose levels to arouse emotions similar to those that a person experiences during romantic affairs.

Another compound in chocolate that leads to feelings of well-being is lipid anandamide, which has similar effects to THC (tetrahydrocannabinol), the chemical compound in Marijuana that causes a high.

3. Turkey

It is the level of tryptophan contained in turkey that makes it such a good food for boosting the mood. Tryptophan is a type of amino acid present in various protein-rich foods.

It plays a vital role in the production of serotonin, the “feel-good” neurotransmitter your body produces. Eating turkey and other foods rich in tryptophan more often can ensure your body is producing enough serotonin, which will ultimately help you maintain high spirits and prevent depression.

4. Green Tea

Having a bad day? Green tea is an excellent beverage to help you cope with stress and prevent depression. The magic ingredient that gives green tea its anti-stress and relaxation benefits is Theanine. This amino acid is even used to treat anxiety and hypertension.

6. Low Fat Dairy

Nutrition experts know that low fat dairy products lower cholesterol intake, which in turn reduces the risk of developing cardiovascular disorders.

However, the depression fighting capabilities of low fat dairy products can be traced back to their high content of vitamin D.

Some studies have linked lack of vitamin D with depression, and low fat dairy products can ensure that you are getting enough of this essential mood-boosting nutrient.

There is a growing body of scientific evidence to suggest that various foods have a calming effect on the body. Those mentioned above are just a handful of comfort foods you can try to experiment with and see how they affect your mood. However, if you want to beat depression, it is important to look at your diet as a whole, and to seek medical guidance.

 


POINTS TO REMEMBER

Your physical state is highly affected by diet.

Your Diet affects the Development of Depression

  • Carbohydrates repair the imbalance in the ration of the specific fatty acid.
  • Vitamins and other food nutrients such as Vitamin B, Iodine, Vitamin C, Calcium, and Amino complex have been associated with some protection against depression.
  • Niacin promotes Vitamin B3
  • Vitamin B12 and Calcium

The More Colorful The Plate – The Better the Mood
You Are What You Eat

The Key to Alleviating Stress and Elevating One’s Mood

  • Fruits
  • Protein
  • Carbohydrates
  • Dairy

Nutrients That Ward Off Depression

  • Beta Carotene
  • Vitamin C
  • Vitamin E

Change the Way You Eat and Increase Your Level of Activity

5 Mood-Boosting Foods

  • Walnuts
  • Chocolate
  • Turkey
  • Green Tea
  • Low-Fat Dairy

TAKEAWAY QUESTIONS

– Have you been depressed?

– What are the foods you like to eat when you are depressed?

– What are the foods that could improve your mood?

– Are you aware of other foods to eat to ease depression?

– Do you know other natural treatments for depression?


 

What Are The Food Items For A Slender Body?

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Since food and eating properly contribute so much to a healthy diet, people should focus more on considering the food their body needs especially on a diet. What food items to consider then for a leaner, slender body?

Experts remind that diet foods should contain the necessary vitamins and minerals that are quite essential for weight control and metabolism.

These foods should include Vitamins B2, B3, B5, B6, Vitamin C, choline, inositol, chromium, manganese, and zinc.

These are some healthy food ideas to stock in your fridge and cabinets

Remember, if you don’t have junk around the house, you’re less likely to eat junk.

If all you have is healthy food around the house, you’re forced to make smart choices.

Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip.

Now these are just some examples but perhaps they will give you some good ideas that you’ll enjoy.

 

Let’s start with the fridge.

Make sure to load with lots of varieties of fresh vegetables.

During the growing season, only get local produce. Obviously in winter, resort to the produce at the grocery store.

Most of the time, make sure to have plenty of vegetables like zucchini, onions, fresh mushrooms, spinach, broccoli, red peppers, and others to use in your morning eggs.

Dice up some lean chicken or turkey sausage into the eggs, along with some Swiss, jack, or goat cheeses.

Coconut milk is another staple in the fridge. Mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste.

Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats.

Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid.

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Back to the fridge, here are some other staples:

Cottage cheese, ricotta cheese, and yogurt – You can mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.

Chopped walnuts, pecans, almonds

They are delicious and great sources of healthy fats.

Whole flax seeds

You can grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.

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Eggs

One of nature’s richest sources of nutrients and remember, they increase your GOOD cholesterol.

Nut Butter

Perhaps, plain old peanut butter has gotten a little old for you. You can get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter. It is definitely delicious and unbeatable in nutrition!

Salsa

Try to get creative and try some of the exotic varieties of salsas.

Butter

Don’t believe the naysayers. Butter adds great flavor to anything and can be part of a healthy diet, just keep the quantity small because it is calorie dense…and NEVER use margarine, unless you want to assure yourself a heart attack.

Avocados

They are great plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.

Whole grain wraps and whole grain bread 

Look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs.

Instead of cutting out carbs, you should be aiming to reduce them to a healthy portion of your diet – which most doctors agree is about 50-60% of your caloric intake.

That means that if you’re on a 1500 calorie a day diet, you should be striving to get about 900 calories a day from grains, fruits, and vegetables.

Whole grain bread packs a lot of nutritional value. Replace your two slices of white toast with 1/2 a cup of oatmeal or whole grain cereal and for about the same number of calories.

You’ll be getting three times the vitamins, amino acids and roughage that your body needs to function. You’ll feel full far longer, too – because you’ve given your body something to work on that will take a while to digest.

Rice bran and wheat germ

These may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or bread to add nutrients and fiber.

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Lettuce and spinach leaf along with shredded carrots

They are great for salads with dinner.

Spinach

At 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach, this is one of the lowest cost sources of nutrition you can give your body.

Every serving gives you folic acid, manganese, beta-carotene, protein, lutein (a potent antioxidant), magnesium, vitamin C and vitamin K.

You can eat it raw in salads, steamed as a side dish, or sautéed in a tiny bit of oil for a different taste, and still get all the nutritional benefits.

Home-made salad dressing

Use balsamic vinegar, extra virgin olive oil, and Udo’s Choice oil blend. This is much better than store bought salad dressing which mostly uses highly refined soybean oil that is full of inflammation-causing free radicals.

Tofu

If you eat tofu, you tend to eat less food.  Tofu is considered as an appetite-quashing protein.

Red Hot Pepper

A bowl of spicy chili can help a person lose weight due to an ingredient called capsaicin.  This ingredient actually helps suppress appetite.

Beans

Beans contain cholecystokinin, a digestive hormone that acts as a natural appetite suppressant. Beans also keep blood sugar on an even keel and help stave off hunger longer. High-fiber bean varieties can even lower cholesterol levels.

Stock with fiber rich food. Fiber is an indigestible part of all plant foods. It is found in fruits, vegetables, grains and beans. This includes beans, peas, spinach, sweet corn, red cabbage, carrots, and potatoes.

Pink Grapefruit

With only 40 calories in half a grapefruit, you’re getting 45 mg of vitamin C, lycopene, pectin, beta-carotene and potassium. It’s versatile and tasty.

Eat it as is for breakfast, or toss it into a salad with spinach for an extra punch to perk up the nutritional quality of your diet.

Tomato

When it comes to making boring foods tasty, garlic is way up there amongst the best. Along with tomatoes, garlic is an important part of the Mediterranean Diet.

Like tomatoes, it can be used with just about any other cooked food, so whatever your diet regime is, you should find you can utilize garlic widely to satisfy your palate.

Garlic has some important nutrients too, such as calcium, vitamin C and vitamin B6, phosphorus and selenium, plus antibiotic properties.

Basil

Basil is a humble and popular herb that can be used liberally to bring its distinctive flavor to other foods.

What you may not realize is that basil also packs a punch when it comes to calcium, phosphorus, vitamin A and vitamin C.

Also, basil is a good source of iron, potassium and magnesium, and carotenoids such as beta-carotene.

How about tomato and basil soup, with a touch of garlic? Indeed, it is a super combo of healthy foods that will fit into most diets.

These are some examples of the food items you can stock in your cabinets and fridge.  Your tastes are probably quite different than the others.

But hopefully, this gave you some good ideas you can use next time you’re at the grocery store looking to stock up a healthy and delicious pile of groceries.

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Some food items in the freezer:

Frozen fish

Try a couple different kinds of fish each week. There are so many varieties out there. You never have to get bored.

Eat at least three servings of fish per week, say many major medical associations. Fish is low in fat, as high in protein as red meat, and provides something that most other proteins don’t – omega 3 fatty acids.

Omega 3 is one of the main building blocks in your cells. If your body doesn’t get enough Omega 3, it will try to build cells from other fatty acids.

The problem is that those cells are not as flexible, and not quite the right shape. Among the cells that aren’t quite right are the ones in your brain that help control impulses and tell your body what it needs.

By providing enough Omega 3 for your body to use, you’ll be healing the damage done through years of poor diet. Since fish, as a general rule has fewer calories than most meats, you’ll be saving calories, too.

Frozen berries

During the local growing season, only get fresh berries. But during the other 10 months of the year, try to always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, and the like to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies

Frozen veggies

Again, when the growing season is over and you can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Frozen chicken breasts

It is very convenient to nuke up for a quick addition to wraps or chicken sandwiches for quick meals.

Lean ground turkey

Substitute your meat with lean ground turkey. Eat it in a sandwich or along with a salad.

Lean Beef

Lean beef contains an amino acid called leucine which helps provide energy, regulate blood sugar and repair muscles

Frozen buffalo, ostrich, venison, and other “exotic” lean meats

These are some of the healthiest meats around. And if you’re serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that’s sold at most grocery stores.

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Now the staples in the cabinets:

Oat bran and steel cut oats

Higher fiber than those little packs of instant oats.

High-fiber Cereals

Cereals which are high in fiber help improve digestion and are good for reducing hunger pang

Cans of coconut milk

To be transferred to a container in the fridge after opening.

Various antioxidant rich teas

Green, oolong, white, rooibos are some of the best.

Green Tea

This type of tea is an antioxidant and helps stimulate metabolism which, in turn, burns fat.  Green tea is rich in antioxidants called catechins.

Stevia

It is a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.

Organic maple syrup

None of that high fructose corn syrup, only real maple syrup can be considered real food.

It can be added to your post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.

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Raw honey

This is better than processed honey…higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism. You can use a teaspoon or so every morning in your teas.

Whole wheat or whole grain spelt pasta

These are much higher fiber than normal pasta.

Brown rice and other higher fiber rice

NEVER white rice.

Cans of black or kidney beans

You can add a couple scoops to your Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!

Tomato Sauces

They are delicious, and they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.

Dark Chocolate (as dark as possible) 

This can be one of your treats that satisfy your sweet tooth, plus provides loads of antioxidants at the same time. It’s still calorie dense, so keep it to just a couple squares.

But that is enough to do the trick, so you don’t feel like you need to go out and get cake and ice cream to satisfy your dessert urges.

Organic unsweetened cocoa powder

You can mix this into your smoothies for an extra jolt of antioxidants or make your own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.

Olive Oil

Your body does need a little fat to process vitamins and use them properly. Olive oil is a mono-unsaturated fat that is the primary source of fat in the so-called Mediterranean diet.

It contains antioxidants, flavonoids, beta-carotene and vitamin E, among other things.

One tablespoon has a whopping 125 calories but drizzled on a 13 calorie spinach salad with a little lemon juice and some garlic, you still have a meal with less than 150 calories – and a whole lot of healthy fuel for your body.

Vinegar

Acetic acid found in vinegar slows the passage of food from the stomach into the small intestine, thereby causing satiety (a feeling of fullness in the stomach).

Acetic acid found in vinegar slows the passage of food from the stomach into the small intestine, thereby causing satiety (a feeling of fullness in the stomach).

Vinegar also helps improve blood glucose control which is needed by diabetics.

 

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What Is Volumetrics Diet?

volumetrics diet

If you’re tired of diets and dieting and just wish there was a way to eat, feel full and lose weight, then the Volumetrics Eating Plan could be right for you.

This book is written by Dr. Rolls, who is one of the leading researchers and physicians in the country. Her approach can take you where you want your weight loss to go.

Who Is Dr. Rolls?

It seems every diet and nutrition book is written by an “expert.” However, many of these experts have very little experience behind them.

Dr. Rolls has a wealth of experience and education, and it is all there for you to benefit from.

While it’ll take too much time to list all her credentials and resume here, Dr. Rolls has more than twenty years of experience studying hunger and obesity.

She holds several prestigious positions with research associations, universities, and organizations and her work is published around the world.

In short, she is the expert of experts when it comes to managing your weight.

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What Is Volumetrics?

Volumetrics is basically knowing how to choose foods that make you feel full while losing or maintaining your weight.

It doesn’t eliminate foods or restrict foods. Instead, it helps you create meals based on your goals.

In addition to the Volumetrics Eating Plan which is perfect if you want to maintain your weight, there is a Volumetrics Weight Loss Plan designed to help you lose weight.

Both plans help you choose the right foods for your goals.

The book includes:

  • Recipes with complete and easy to follow instructions
  • Menu planners
  • Charts
  • Sidebars on healthy food choices

The plan, both the weight loss and the maintenance plan, are designed to help you personalize your meals to match your goals and lifestyle.

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Is Volumetrics Right for Me?

If you don’t like the restrictive nature of most diet plans, then Volumetrics is well worth considering.

If you enjoy variety and like to eat lots of different foods and flavors, then Volumetrics is right for you.

If you like choice, variety and control over your own weight loss plan and destination then again, this is the book for you.

Where Can I Buy Volumetrics?

Volumetrics is found at any bookstore or library. You can buy it on any online or offline bookstore.

If you’re looking for a different approach to losing weight and keeping it off, check out both the Volumetrics Weight Loss Plan and the Volumetrics Eating Plan.

Benefit from the decades of experience Dr. Rolls has to offer and finally lose weight.

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Volumize Your Meal Portions

Maximize Satisfaction While Minimizing Calories

Eat more and weigh less?

For many, it’s a concept that flies in the face of conventional dieting wisdom. Yet that’s exactly what the scientifically sound Volumetrics approach to healthy eating advocates by encouraging people to abandon a “dieting” mindset and instead enjoy generous amounts of delicious, nutritious foods.

“Eat less’ is not always the best strategy,” says Barbara Rolls, Ph.D., professor and nutrition researcher at Pennsylvania State University and author of “The Volumetrics Weight-Control Plan” and “The Volumetrics Eating Plan.”

“It’s learning how to eat satisfying portions while managing your weight and as a bonus, eating foods that are good for you.”

“The Volumetrics Cookbook for Jenny Craig,” a collaborative effort with Dr. Rolls.

It offers the following tips for incorporating low-calorie-density foods like fruits, vegetables, high-fiber foods and lean protein into your daily meals to fill you up without filling you out:

  • Start your meal with minestrone, tomato or rustic barley soup.
  • Grill omega-3 fatty acid-rich fish twice a week and pair it with lots of vegetables.
  • Choose whole grain or wheat-blended pasta to boost your fiber intake and increase satiety.
  • Add seasonal berries to yogurt for a fresh fruit parfait.
  • Keep the proportion of vegetables in your salad high, and reduce the amount of dressing, cheese, and croutons.

A survey of 1,258 visitors to www.jennycraig.com revealed that 27 percent currently eat a soup or salad at lunch or dinner five to seven times per week.

When told that eating such items before or instead of a meal might help them lose weight, nearly twice as many people-48 percent indicated that they’d consider consuming them at that frequency.

Here’s one of Dr. Rolls’ signature salad recipes from “The Volumetrics Cookbook for Jenny Craig”:

Volumetrics Salad

Combine 8 cups of mixed salad greens; 1 cup peeled, shredded carrots; 1 cup diced celery; 1 cup cored, diced tomatoes; and 1 cup scrubbed, unpeeled diced cucumber in a large bowl.

Add 6 Tbsp shredded, nonfat mozzarella cheese and 3/4 cup Italian Dressing* and toss well.

* Italian Dressing: Place 3 Tbsp white wine vinegar, 1 Tbsp extra-virgin olive oil, 1/4 tsp salt, pinch freshly ground black pepper, and 2 Tbsp water in a screw-top jar and shake vigorously until blended.

Yield: Four servings. Per serving: 100 calories, 2g fat, 5g protein, 16g carbohydrate

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Volumetrics – For Low-Density Calorie Eating

It restricts fatty or dry foods like popcorn, pretzels, and crackers.

This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

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How Busy Women Should Exercise To Stay Fit?

fitness for busy women

 

Are you always busy? Fret no more. It’s not an excuse. There are still ways to be fit and live a healthy lifestyle even if you have a hectic schedule.

One time saver trick is to work your fitness opportunities into the course of your day.

Rather than performing one lengthy workout each day, try to find methods of bringing a little fitness activity into the most mundane portions of your day.

Go stair climbing at lunch, park on the top level of the parking garage and walk down-then-up when returning the stairs, park far away from the door of the supermarket and see if your mall has a walking path that is clearly marked.

You’ll be amazed at the hidden opportunities many of us have for exercising during our busy days. The trick is often in discovering the activities rather than the time.

fitness for busy women

4 Quick Exercises to Stay Fit

These tried-and-tested exercises can give you quick results with just 10-minute focused workouts every other day. If you’re on a serious mission and feeling really motivated, feel free to go for it every day.

And don’t forget to mix up these moves with some cardio work, even if it’s a game of soccer with the kids or a brisk walk to the park.

Dolphin Kicks

For this exercise, you want to balance your weight on your forearms with your elbows directly underneath your shoulders.

Make sure to pull your shoulder blades down towards the hips (away from your ears) – this will keep the stress off your shoulders.

Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support.

First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times.

With a slight bend, return the left leg to meet the opposite supporting leg.

Reps:

Repeat up to 20 repetitions, keeping the torso still, then switch to the other side.

Muscle Focus:

Glutes, hamstrings, abs, and lats

 

Super Butt Kicks

Lay down on your back, placing your arms down by your side. Lift your hips off the floor in a bridge position.

Your right knee should be bent with the heel in line with your sit bone, and your left leg should be extended straight up.

As you inhale, lower your left leg to the floor. Be sure to keep your hips still and maintain the bridge position.

Exhale and bring the leg back up to the start position

Reps:

Repeat up to 20 reps, and then lower your left leg to the floor in the same bent position as the right. Lower your butt to the floor, rest, and change over to the other leg.

Muscle Focus:

Glutes, hamstrings, abs

 

Dead Bug

Lay down on your back with knees bent at a 45-degree angle. Head, neck, and shoulders should be off the floor and hands resting on your knees.

On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head.

Repeat this move, alternating your arms and legs.

Keep your eyes focused on your belly button at all times, and if you start to feel the tension in your neck, lower your head down to the floor. This will get easier as you build more strength in the abs.

Reps:

Build up to 20 repetitions completed twice with a 30-second to 1-minute break. Make sure not to sacrifice form.

Muscle Focus: Abs

 

Side Plank Leg Lifts

Lay down on your side, balancing on your right hip and resting on your right forearm.

Your right elbow should be directly underneath your shoulder and your knees bent and stacked on top of each other.

While exhaling, contract your abs, and lift your hips off the floor.

At the same time, extend your left arm and leg out to the side of your body, making sure to keep the knee and toe facing forward.

Reps:

Try for 10-15 reps, and then turn over onto your other side and repeat.

Muscle Focus:

Glutes, abs

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No Time for Exercise?  Try This!

While it’s generally accepted that multiple 30-60 minute sessions per week are optimal for producing results, the truth is that it’s possible to do a great amount in far less time.

EVERYONE has five minutes a day. The only question is, can anything really useful be done in just 300 seconds?

The answer is a resounding “yes”, but you need to choose your exercises carefully.

If there is such a limited amount of time, the best choice is to pick the most important muscle group. Chest? Back? Shoulders? Legs? All wrong. The abdominals are the most important muscles in the body.

In no particular order, they:

  • protect the low back
  • are vital to sports performance, transferring power from the lower to upper body
  • aid digestion, and massage the internal organs
  • are important for proper, healthy sexual function
  • are “the window to health”

We judge fitness and health more rapidly with a glimpse at the waistline than any other single indication.

  • are vital for posture, which increases physical energy and mood
  • are the cornerstone of your entire fitness program

You’ve never seen someone with toned abdominal muscles and flabby arms and legs, have you? The reverse is not true.

  • are the most important muscle group for physical attractiveness in women

No matter the wonderful definition of arms or legs, if your belly is sagging, you have a problem!

There are other reasons, but one of the best is the fact that of all body parts, the abs tends to be the least favorite body part to work.

They’re hard! That reason alone should be enough to motivate you. Anything other people don’t like working is a golden opportunity for you.

But how can you do anything useful in just five minutes? One daily approach is to perform five minutes of the toughest ab exercises you can find.

And a fantastic tool for this is a “Roller Wheel” available for five dollars at any sporting goods store. Not the fancy ones, just the simple get-on-your-knees variety.

Try this, perform one rep, and take a breath. Then do two reps, and take two breaths.

Then three, and take three breaths…and so on until you can’t go any higher.

Then, drop back to one rep, and start climbing again. When that gets easy, take one breath for every two reps.

An even better method is to break up your exercise into multiple daily sessions.

The roller wheel is useful here as well, but you might want to investigate some of the powerful “Vacuum” exercises from yoga, or the dynamic tension style “stomach flattening” exercises.

In these, you exhale all air and flex the abdominal muscles for several seconds. If you do these properly, even without aerobic exercise your waistline will decrease!

While there is no serious disagreement that longer sessions produce better, and more balanced results, the busiest woman on earth can find five minutes a day and sometimes.

That grip is what it takes to get you started on a new, healthier lifestyle.

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Diet Tips for Busy Women

Staying on your diet can be a challenge for anyone, but for a busy working mom, the challenges can be especially tough.

A busy lifestyle can make it impossible to get to the gym for a daily workout, prepare your meals ahead of time, or even to remember to pack your lunch for work each day.

Being in a rush can make it difficult to stick to your diet when it’s so easy to grab something at the drive through.

Here’s a collection of hints and tips from other busy women that will help you stay on your diet despite all the temptations.

Don’t try to ‘save time’ by eating on the run, or snacking at your desk while you work. No matter how rushed you are, take the time to eat like a civilized human being.

Set the table, put your food on a plate and have a meal. You’ll eat less and feel fuller – and not feel the urge to snack because you ‘haven’t eaten anything all day’.

Cook just what will be eaten. Ignore all those homemaker articles that suggest that you ‘cook for tomorrow’ to save time. Cook one portion per person at each meal.

That way you’ll avoid the temptation to finish off the leftover – and teach your family healthy eating habits.

Unless, you have a systematic way of doing things that your cooked meals for the week are already segregated, packaged and labeled for every meal.

It’s great to bring it to work for lunch or snack or it can be your backup if you are really tight to prepare something fresh.

But doing this strategy takes a lot of planning and preparation beforehand along with discipline to eat only the right portion indicated for that meal.

Get up early enough to eat breakfast at home. The morning rush to get ready may make it tempting to grab something on the way to work or skip breakfast entirely. Don’t do it.

You’ll end up eating up all that saved time – and a lot more calories – with mid-morning trips to the snack machine or fight off the blahs all morning long.

Stock up on easy breakfast foods. A piece of fruit, a container of yogurt and a slice of toast are a healthy, balanced start to your day.

You should also make sure to have a nice supply and cleaned and cut fruits, vegetables, and salad ingredients in your refrigerator in order to make these dishes readily assessable for quick lunches or snacks.

Having these foods readily available will help you resist the temptation to snack on higher calorie prepackaged food while also helping to ensure that you have a ready supply of fresh fruits and vegetables to help you get your 5 servings a day.

You should also keep some conveniently packaged yogurt on hand as a good quick and easy dairy product.

Sugar-free pudding cups are another decent snack for those who need something quick and easy to have on hand.

Most diets suggest that you drink at least eight 8 ounce glasses of water a day. If the thought of drinking a half gallon of water makes you queasy, there are ways to make it more appealing.

Stock up on flavored bottled water in the fridge at work and keep one icy cold on your desk.

At home, float mint sprigs or lemon slices in a crystal pitcher. There are no added calories, but oh what a difference in presentation and flavor!

Preparation and planning are essential to successfully meeting your weight loss goals.

By preparing the right amount of nutritious food, you will never even miss the convenience of that high calorie prepackaged meals and snacks that so many of us survive on when not dieting.

 

 

What You Should Know Before Going Into A Diet?

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Do you want to know more about diets? The whole world is going the diet way today. Either people are already on some or the other diet or are planning one.

There are many reasons for this popularity of diets.

First, there is a definite scarcity of nutritional content in the routine diet that we consume today.

This is caused due to our hectic lifestyles which cause us to falter on our mealtimes and makes us resort to junk foods.

Also, there is the fact that the food quality itself has degenerated due to the use of synthetic fertilizers, pesticides, and other chemicals.

But, most importantly, there is a gross ignorance about nutrition. Most people just do not know what it means to eat well.

Thus, there are a lot of reasons why our food quality has gone terribly down. And, there is no respite in sight. We are not going to become regular with our mealtimes—our lifestyle has changed too drastically to go back now—and we are not going to see fruits and vegetables of impeccable qualities like they were obtained previously.

They may do this because they want to keep their weight in check, or they want to get adequate amounts of a particular nutrient or simply because they believe in the diet and know that it will benefit their bodies more than their routine meals.

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This post series is written with a specific purpose in mind. We are all for diets, but at the same time, we are aware that people need to be educated about them.

Not all diets are the same. They are all different in principle. One diet cannot do what the other can do.

Because of this, one person may find a particular diet more suitable to them than others. So, when you are choosing a diet for your own body, you have to be very careful.

Diets are not bad, at least they aren’t so usually.

They can be misused if the person consuming the diet is ignorant about how the diet can benefit them. If people do not know the concept behind a particular diet, it is not going to be of any avail to them.

This situation is much more poignant in the recent years. Today, there are so many diets floating around and a lot of people are considering them seriously.

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The diet industry has increased by leaps and bounds. The medical fraternity, the nutritionists, and the assorted fitness professionals have started recommending them. Diets are a mainstay of the guidance that is given out in gyms. People are looking to diets as an important part of their lifestyle.

As such, it becomes very important to know what these diets can do for our body.

Though there is a proliferation in the market for so many different kinds of diets, at the same time, it is leading to the confusion as well. Due to that, a lot of people are not able to unleash the best potential of these diets on themselves.

That is the reason why we will start of post series to educate you on the different kinds of diets that are popular today and how they can benefit you.

In the upcoming posts, we provide an overview of the different kinds of diets available in the market today.

We have taken these diets and given each of them a brief description, pertaining to what you need to know about them.

You will find out what principles these diets are based on, how the companies that have developed these diets support their customers and what benefits these diets can offer.

Most importantly, you are going to see a comparison between the different types of diets as these posts unfold and you will find out which of these could be the most appropriate for your needs.

This series of post is going to be your starting reference point as to which diet you should consider.

However, always remember to consult your doctor about what you intend to start.

The information in these pages is just that—information—but if you are planning a healthy eating pattern that suits your body specifically, then it will be your doctor who will be able to help you the best.

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So, read about the diets, and zero in on the one you like the most. Then visit your health counselor and ask them whether that diet is appropriate for your body.

Do not start any diet without first doing adequate research on it and finding out exactly what it is about. Read enough reviews and see what the general consensus is about the diet.

You are not going to find a single diet that is perfect in all respects that you can use for yourself without any further ado.

That is not going to happen. At the same time, you will see that there are hundreds of different diets out there. There are the very expensive ones and there are the very cheap ones.

There are some diets that will treat you to gourmet delicacies even when you are dieting and there are others that believe in the old system of making the body starve.

One diet will keep away one particular nutrient while another will keep away another nutrient while a third diet will not have any restrictions whatsoever.

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When you are looking for a diet, you need to check out the following things:

1.) When a particular diet excites you, the first thing you should see is the concept behind the diet. Why does the diet work? What principle is it based on? What nutrients will it provide, and what will it restrict, if at all?

These are the things that you have to look for. Your choice of diet should always depend on the theory behind its working.

 

2) Your next step will be to get as much information as you can about the diet. Visit the website first and see what they are telling. If you have any questions, you should contact them and find out more.

Most of the reputed diets out there also give out eBooks that describe the diet in detail. You could order these eBooks, and that because that gives you a perfect idea of what the diet is about.

 

3) Read the reviews on the diet. See how it has affected people who have used it already. Make sure to read a lot of reviews and read them on reputed websites so that you are certain you are not reading glowing reviews that have been planted by the company itself.

 

4) See if there are any drawbacks about the diet. Is there any reason why your body won’t adjust well to the diet? Are there any special things to keep in mind? If you are skeptical about anything, make it a point to ask someone reputable.

 

5) What kind of support does the company provide? You should not be left in the lurch once the diet has started. This is very important.

When dieting, you have to work closely with the people who have designed the diet, especially when it is something like Jenny Craig’s program which delivers healthy meals to your doorstep for a fixed number of days.

 

6) Even if you feel everything is perfect, do not start out the diet without first seeking counsel from your doctor. Tell them about the diet and ask them whether it is safe for you to go ahead with it.

 

In addition to your awareness, if you want to know what diet pills you should avoid, see the list of these weight loss pills or diet pills in the market that you should run away from for your health’s sake, check this article: Dangerous Diet Pills You Should Avoid

These are the basic points you should remember when planning a diet. Make sure you have covered all of them before going ahead.

 

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before going to diet

 

 

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