Portion Control Tips

Portion control tip: before eating, divide the plate.

Photograph: Randy Mayor, Illustration: Brett Ryder

1. Before Eating, Divide The Plate
   Here’s a simple rule to portion a plate properly: Divide it in half. Automatically fill one side with fruits or vegetables, leaving the rest for equal parts protein and starch. This way, you begin to see what a properly balanced meal looks like. Spaghetti and meatballs? Steak and potatoes? They’re only half a meal, incomplete without fruits and vegetables.
2. Pre-Portion Tempting Treats
   The bigger the package, the more food you’ll pour out of it. When two groups were given half- or 1-pound bags of M&Ms to eat while watching TV, those given the 1-pound bag ate nearly twice as much.
3. Head Off The Mindless Munch
   Five minutes after eating at an Italian restaurant, 31 percent of people couldn’t remember how much bread they ate. If you’re worried you might do the same, have the bread removed from the table.
4. Downsize The Dishes
   If you’re one of the 54 percent of Americans who eat until their plates are clean, make sure those plates are modestly sized. On a standard 8- to 10-inch dinner plate, a portion of spaghetti looks like a meal. On a 12- to 14-inch dinner plate, it looks meager, so you’re likely to dish out a bigger portion to fill the plate. When researchers gave study participants 34- or 17-ounce bowls and told them to help themselves to ice cream, those with the bigger bowls dished out 31 percent more ice cream.
5. Limit Your Choices
   The more options you have, the more you want to try. In one study, researchers gave two groups jellybeans to snack on while they watched a movie. One group got six colors, neatly divided into compartments; jellybeans for the other group were jumbled ­together. Those given a mix ate nearly two times more.
6. Use Your Power For Good
   Most homes have a “nutritional gatekeeper” who controls 72 percent of the food eaten by everyone else. The person who chooses food, buys it, and prepares it wields power. If that’s you, take advantage of it.
7. Avoid A See-Food Diet
   Office workers who kept candy in clear dishes on their desks dipped in for a sample 71 percent more often than those who kept their candy out of sight.
8. Turn Off The Television
   The Vast Wasteland leads to vast waists. It’s not just the couch-sitting. TV distracts you from how much you’re eating, and the more you watch, the more you’re likely to eat. In a study comparing how much popcorn viewers ate during either a half-hour show or an hour-long show, those who watched more television ate 28 percent more popcorn.
9. Think Before You Drink
   Pour cranberry juice into two glasses of equal volume: one short and wide, the other tall and thin. Most people pour 19 percent more cranberry juice in the short glass because the eye is a poor judge of volume in relation to height and width.
10. Serve Good-For-You Foods Family-Style
    Not all portion-control strategies are about eating less. You can have as much as you want of some foods. Place the foods you want your family to eat more of―salads and vegetable sides―within easy reach on the dining table. In a soon-to-be-published study, Wansink found people who kept baby carrots in plain sight ate 25 percent more during a day.

http://www.cookinglight.com/eating-smart/nutrition-101/portion-control-tips-00400000062013/

Shed Pounds Fast

How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise....

It is possible to lose 20 lbs. of body fat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”.

In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables

Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)

Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t down regulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/

List of Fruits and Vegetables That Can Be Used in Smoothies

Smoothies are a refreshing way to get your daily intake of fruits and vegetables.

Eating 2 to 6 cups of fruits and vegetables daily reduces your risk of heart disease, helps lower blood pressure, reduces the risk of stroke, helps fight some forms of cancer and reduces eye disease and intestinal inflammation, according to Harvard University School of Public Health. There is no magic combination for fruit and vegetable smoothie recipes. Experiment with a variety of colorful fruits and vegetables in your smoothies and add fat-free milk or yogurt for extra calcium and vitamin D.

Berries

Strawberries, blueberries, cranberries, raspberries and kiwi are excellent sources of antioxidants that help fight the signs of aging and cardiovascular disease. Blueberries and strawberries contain the most antioxidants of any fresh berries and may help reduce the build up of cholesterol in the arteries, according to registered dietitian Sally Barclay of Iowa State University. Berries also provide fiber, vitamin A, vitamin C, potassium and magnesium.

Citrus

Pineapple, oranges, lemons and limes are refreshing, nutritious citrus fruits that add vitamin C, potassium and folate to your diet. Adding these fruits to your smoothie boosts your energy and replenishes your daily need for vitamin C.

Fleshy Fruit

Bananas and plantains are fleshy fruits that add potassium, fiber and vitamin C. Combine bananas and berries for a delicious, nutrition-packed smoothie. A banana smoothie is a great way to replace potassium that you lose after exercising.

Stone Fruit

Stone fruits such as peaches, nectarines, plums, mangoes and cherries add a thick texture and antioxidants to your smoothies. These fruits are also rich in vitamin C, vitamin A and potassium. Varying the fruits you add to smoothies ensures that your diet is rich in all the necessary vitamins and minerals.

Orange Vegetables

Pumpkin, carrots, butternut squash and sweet potatoes are rich in nutrients vitamin A, potassium and iron. They also add color, texture and sweetness to a smoothie. If you use canned pumpkin or squash, check the label to make sure it's 100 percent pure rather than a canned pie mix with added sugar.

Greens

Spinach, Swiss chard, kale and green peppers blended in a smoothie are an appetizing way to add greens to your diet. Green vegetables provide the nutrients vitamin K, iron, vitamin C and calcium to your daily diet. Combine the greens with a sweet fruit to enhance the flavor, making it easier to get your family to eat their greens.

http://healthyeating.sfgate.com/list-fruits-vegetables-can-used-smoothies-2785.html

Lowering Cholesterol Naturally

Many factors contribute to the development of heart disease or stroke. Genes and gender play a role, but for most of us, what we eat is an important factor as well. The good news is that a few small changes to your diet can help lower your cholesterol, which in turn will lower your risk for heart disease and stroke. Here are 15 heart-healthy eating tips to help you in the fight against high cholesterol.

1. Eat meat sparingly. Relegate meat to a minor part of your diet instead of making it the centerpiece of most meals. Trim off fat and skin from meats and poultry. Avoid fatty cuts of beef, pork, and lamb; instead choose lean meats, or substitute fish or skinless white-meat poultry. When dining out, choose a smaller portion of meat, or meatless pasta or fish dishes.

2. Opt for low-fat dairy products. Avoid dairy foods that contain whole milk or cream; instead, use low-fat or nonfat versions.

3. Watch the snacks. Choose low-fat snacks (homemade popcorn, carrots, dried fruits, or fresh fruits) instead of high-fat ones (potato chips and candy bars). Avoid store-bought bakery products unless they are explicitly low in saturated fats and free of trans fats.

4. Cut down on saturated fat in cooking. Use liquid cooking oils rather than butter or margarine. Use nonstick pans. Instead of frying your food, bake, broil, roast, steam, or stew. Discard drippings, and baste with wine or broth.

5. Avoid palm and coconut oils. Most vegetable oils are unsaturated, but these two contain mostly saturated fat. Choose canola, sunflower, safflower, corn, soybean, olive, and peanut oils.

6. Reduce dietary cholesterol. Strive to eat less than 200 mg of dietary cholesterol a day. Limit eggs to no more than four egg yolks per week; two egg whites can replace a whole egg in most recipes. Limit lean meat, fish, and poultry to no more than 6 ounces per day (a 3-ounce portion is about the size of a deck of playing cards). Stay away from cholesterol-rich organ meats, such as liver, brains, and kidneys.

7.  Increase complex carbohydrates and fiber. Emphasize foods with complex carbohydrates—such as fruits and vegetables, whole-grain products, and legumes (dried beans and peas)—that are low in calories and high in fiber. Eat more water-soluble fiber, such as that found in oat bran and fruits. This type of fiber can significantly lower your blood cholesterol level when eaten in conjunction with a low-fat diet.

8. Eat fruits and vegetables. To protect your heart, eat plenty of fruits and vegetables.

9. Go for nuts. Nuts are associated with a lower risk of heart disease. They’re a healthful and filling source of protein, but go easy on them; they have lots of calories, so too much could cause weight gain.

10. Add fish to your diet. Countries with high fish consumption have a lower risk of death from all causes as well as from cardiovascular disease. Like nuts, oily fish contain the essential fatty acids known as omega-3s and omega-6s. Since our bodies can’t make these, we have to eat foods that contain them to gain their benefits, which include improved cholesterol levels.

11. Reduce salt intake. High blood pressure is a major risk factor for cardiovascular disease. Diets high in salt increase risk of hypertension.

12. Avoid trans fats. According to the Institute of Medicine’s Food and Nutrition Board, there are no redeeming qualities to trans fats, and no safe levels. They raise LDL cholesterol and lower HDL cholesterol. The National Cholesterol Education Program urges people to eat as little as possible. Avoid or eat only very small quantities of foods that list hydrogenated oil or partially hydrogenated oil among their first ingredients. These products contain a lot of trans fat.

13. Drink alcohol only in moderation. Regular, moderate drinking can reduce the risk of cardiovascular disease, but heavy drinking negates the benefits. Moreover, the advantages aren’t strong enough to recommend alcohol for anyone who doesn’t already drink. For those who do, the Dietary Guidelines for Americans recommend no more than one drink a day for women, and one or two drinks a day for men.

14. Read labels carefully. Avoid prepared foods that list any of the following among the first few ingredients: meat fat, coconut or palm oil, cream, butter, egg or yolk solids, whole milk solids, lard, cocoa butter, chocolate or imitation chocolate, or hydrogenated or partially hydrogenated fat or oil. Watch out for fast foods and other unlabeled products; when you don’t know what you’re getting, eat sparingly.

15. Change strategies. If three months of healthy eating doesn’t bring your total and LDL cholesterol levels into the desired range, consult your physician and a dietitian. If the numbers still don’t budge after six months, it may be time to consider medication.


http://www.health.harvard.edu/healthbeat/HB_web/15-tips-for-lowering-your-cholesterol-naturally.htm

Drinking Green Tea for Weight Loss

There's recently been a LOT in the weight loss news concerning green tea.
Green tea's weight loss effects have been causing more and more people to start sipping the ancient Japanese brew.
But just how does green tea help you lose weight? And does it really work or is it all just hype? This article gives you the real facts about drinking green tea to lose weight.

Advantages of Drinking Green Tea for Weight Loss:

1) Green tea revs up your metabolism.
A study reported on in the American Journal of Clinical Nutrition, found that green tea extract resulted in a significant increase in energy expenditure (a metabolism 'boost').
The researchers also concluded that that over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are probably due to the high concentrations of catechin polyphenols found in green tea. These work to help intensify levels of fat oxidation and thermogenesis (the rate at which your body burns calories).

2) Green tea inhibits fat absorption and helps glucose regulation.
Experts tell us that the catechins in green tea help to inhibit the movement of glucose into fat cells. Green tea may also act as al glucose regulator. It helps to slow the rise in blood sugar after a meal. This prevents high insulin spikes (lots of insulin promotes fat storage) and the subsequent fat storage.

3) Green tea may help reduce appetite.
Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with a green tea extract lost their appetites and consumed up to 60 percent less food after seven days of daily injections. This may have something to do with the blood sugar regulating effects of green tea.

4) Green tea can help you save calories on your morning brew.
We are a nation hooked on our java. Be it the regular double-cream, double-sugar standard or that mocha, dappa, frappucinno, the calories we ingest just to get our morning caffeine is wreaking havoc on our waistlines.
If you want to save mega-calories in the morning but still get your caffeine fix, try substituting coffee for green tea. Or have a green tea in the afternoon instead of that 700 calorie mocha-chillate dream. You'll definitely notice the difference in your waistline after a few weeks.

So there are 4 ways that green tea can help you with weight loss. But how much do you actually have to drink to get these amazing metabolism boosting effects?
Experts vary but the general consensus seems to be that 3 - 5 cups of green tea per day is optimal. Doing this can help you burn an extra 70 calories per day which amounts to 7 pounds per year. Pretty good for not exercising or cutting calories, right?
However, 3 - 5 cups can be a lot for some people, so you might also want to consider green tea extract, green tea pills or a green tea patch.

Disadvantages of Drinking Green Tea For Weight Loss:

#1) Green tea is not a magic bullet.
While some people will tell you that green tea is the be-all-end-all for weight loss success, I think the keyword here is balance. You're not going to eat 5000 calories a day, drink a cup of green tea and make it all go away - it just isn't going to happen. A healthy diet and increased exercise will go a long way in helping you lose weight and keep it off.

#2) Be cautious of the caffeine if you have health problems.
For some people that have heart troubles, high blood pressure or stimulant sensitivities, the caffeine in green tea may not be the best idea. If you're worried about the caffeine from green tea, try taking green tea extract. Most green tea extract is made from decaffeinated green tea so you can still get the weight loss benefits without the caffeine.
If you think the caffeine may be a problem, make sure to consult your doctor before starting green tea for weight loss. Also make sure to consult your doctor before starting green tea if you are pregnant or breastfeeding.

Bottom Line: Green tea helps you with weight loss by boosting your metabolic rate, regulating your blood sugar, suppressing your appetite and giving you something else besides that high calorie, high sugar coffee beverage to drink in the morning. While it's not the magic bullet, it can definitely give you a boost in weight loss and in your overall health!

http://www.boxingscene.com/weight-loss/50099.php Drinking green tea for weight loss

How to Strengthen Lower Back

A great short video to show simple exercises to help strengthen your lower back muscles and in turn tighten your tummy.....

http://vimeo.com/69634340

Cholesterol Readings

What do your cholesterol levels mean

Blood cholesterol levels are of paramount importance when assessing an individual’s risk for cardiovascular disease.

There are three significant numbers associated with cholesterol testing.  They are total cholesterol, HDL and LDL.

Total cholesterol, as the term implies, indicates a sum of the over all cholesterol counts.  Those measurements can then be broken down into HDL and LDL. HDL is the measurement of high-density lipoproteins.  This is the good or healthy cholesterol.  The LDL measurement is for low-density lipoproteins, and should be considered the lousy cholesterol, the type that causes problems and should be minimized.

Millions of Americans have high cholesterol counts, and more importantly unhealthy cholesterol ratios.  That is to say that the LDL, or lousy cholesterol, outweighs the HDL, or healthy cholesterol.  This leads to the formation of arterial plaque, clogging important blood vessels, making them more vulnerable to deadly clots. 

Although genetics play a roll, the leading factors for high unhealthy cholesterol levels is a lack of regular exercise and poor eating habits, both of which eventually result in a toxic weight gain. Being significantly overweight or obese further stresses important systems in the body.  Incidentally, these same factors are associated with a marked increase in the incidence of adult onset diabetes.  Both diseases often go hand in hand.

Cholesterol assessments should begin sometime in the early 20s, and to be repeated every five or six years.  Cholesterol levels are obtained through simple blood tests.  If the results are abnormal, cholesterol levels should be checked much more frequently.

Generally, total cholesterol readings above 240 are considered high, while those between 200 and 240, are considered borderline.  Ideally, the LDL, or lousy cholesterol, should be under 100.  Values over 130 are considered high and require intervention.  Higher values of HDL, compared to LDL, are optimal. The comparative values indicate the cholesterol ratio, which is now considered to be the most relevant factor in cholesterol evaluation and treatment.

Good cholesterol management should be done through diet and exercise whenever possible. Proper changes in both areas will almost always have a significantly beneficial effect on cholesterol numbers. If the LDL is not sufficiently lowered by diet and exercise alone, potent natural remedies are available. Cholesterol lowering drugs are an option, but their long-term use is associated with unwanted side effects and liver toxicity.

http://www.irishcentral.com/story/advice/health-matters/a-guide-to-what-your-cholesterol-readings-mean-225003772.html

Trans Fat Definition - Double Trouble for your Heart Health

Trans fat raises your "bad" (LDL) cholesterol and lowers your "good" (HDL) cholesterol. Find out more about trans fat and how to avoid it...

When it comes to fat, trans fat is considered by some doctors to be the worst type of fat. Unlike other fats, trans fat — also called trans-fatty acids — both raises your "bad" (LDL) cholesterol and lowers your "good" (HDL) cholesterol.

A high LDL cholesterol level in combination with a low HDL cholesterol level increases your risk of heart disease, the leading killer of men and women. Here's some information about trans fat and how to avoid it.

What is trans fat?

Trans fat is made by adding hydrogen to vegetable oil through a process called hydrogenation, which makes the oil less likely to spoil. Using trans fats in the manufacturing of foods helps foods stay fresh longer, have a longer shelf life and have a less greasy feel.

Scientists aren't sure exactly why, but the addition of hydrogen to oil increases your cholesterol more than do other types of fats. It's thought that adding hydrogen to oil makes the oil more difficult to digest, and your body recognizes trans fats as saturated fats.

Trans fat in your food

Commercial baked goods — such as crackers, cookies and cakes — and many fried foods, such as doughnuts and french fries — may contain trans fats. Shortenings and some margarines can be high in trans fat.

Trans fat used to be more common, but in recent years food manufacturers have used it less because of concerns over the health effects of trans fat. Food manufacturers in the United States and many other countries list the trans fat content on nutrition labels.

However, you should be aware of what nutritional labels really mean when it comes to trans fat. For example, in the United States if a food has less than 0.5 grams of trans fat per serving, the food label can read 0 grams trans fat. Though that's a small amount of trans fat, if you eat multiple servings of foods with less than 0.5 grams of trans fat, you could exceed recommended limits.

Reading food labels

How do you know whether food contains trans fat? Look for the words "partially hydrogenated" vegetable oil. That's another term for trans fat.

It sounds counterintuitive, but "fully" or "completely" hydrogenated oil doesn't contain trans fat. Unlike partially hydrogenated oil, the process used to make fully or completely hydrogenated oil doesn't result in trans-fatty acids. However, if the label says just "hydrogenated" vegetable oil, it could mean the oil contains some trans fat.

Although small amounts of trans fat occur naturally in some meat and dairy products, it's the trans fats in processed foods that seem to be more harmful.

Trans fat and cholesterol

Doctors worry about trans fat because of its unhealthy effect on your cholesterol levels — increasing your LDL and decreasing your HDL cholesterol. There are two main types of cholesterol:

Low-density lipoprotein (LDL). LDL, or "bad," cholesterol transports cholesterol throughout your body. LDL cholesterol, when elevated, builds up in the walls of your arteries, making them hard and narrow.

High-density lipoprotein (HDL). HDL, or "good," cholesterol picks up excess cholesterol and takes it back to your liver.

A high LDL cholesterol level is a major risk factor for heart disease. If your LDL is too high, over time, it can cause atherosclerosis, a dangerous accumulation of fatty deposits on the walls of your arteries. These deposits — called plaques — can reduce blood flow through your arteries. If the arteries that supply your heart with blood (coronary arteries) are affected, you may have chest pain and other symptoms of coronary artery disease.

If plaques tear or rupture, a blood clot may form — blocking the flow of blood or breaking free and plugging an artery downstream. If blood flow to part of your heart stops, you'll have a heart attack. If blood flow to part of your brain stops, a stroke occurs.

Other effects of trans fat

Doctors are most concerned about the effect of trans fat on cholesterol. However, trans fat has also been shown to have some other harmful effects:

Increases triglycerides. Triglycerides are a type of fat found in your blood. A high triglyceride level may contribute to hardening of the arteries (atherosclerosis) or thickening of the artery walls — which increases the risk of stroke, diabetes, heart attack and heart disease.

Increases Lp(a) lipoprotein. Lp(a) is a type of LDL cholesterol found in varying levels in your blood, depending on your genetic makeup. Trans fats make Lp(a) into smaller and denser lipid particles, which promotes a buildup of plaques in your arteries.

Causes more inflammation. Trans fat may increase inflammation, which is a process by which your body responds to injury. It's thought that inflammation plays a key role in the formation of fatty blockages in heart blood vessels. Trans fat appears to damage the cells lining blood vessels, leading to inflammation.

Avoiding trans fat

The good news is trans fat is showing up less in food, especially food on grocery store shelves. If you eat out a lot, however, be aware that some restaurants continue to use trans fat. Trans fat is sometimes a part of the oil restaurants use to fry food. A large serving of french fries at some restaurants can contain 5 grams or more of trans fat.

How much trans fat you can safely consume is debatable. However, there's no question you should limit trans fat, according to the Food and Drug Administration and the American Heart Association (AHA).

In the United States, food nutrition labels don't list a Daily Value for trans fat because it's unknown what an appropriate level of trans fat is, other than it should be low. The AHA recommends that no more than 1 percent of your total daily calories be trans fat. If you consume 2,000 calories a day, that works out to 2 grams of trans fat or less, or about 20 calories.

Whatshould you eat?

Don't think a food that is free of trans fat is automatically good for you. Food manufacturers have begun substituting other ingredients for trans fat. However, some of these ingredients, such as tropical oils — coconut, palm kernel and palm oils — contain a lot of saturated fat. Saturated fat raises your LDL cholesterol. A healthy diet includes some fat, but there's a limit.

In a healthy diet, 25 to 35 percent of your total daily calories can come from fat — but saturated fat should account for less than 10 percent of your total daily calories. Aim for consuming less than 7 percent of your fat calories from saturated fat if you have high levels of LDL cholesterol.

Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option than is saturated fat. Nuts, fish and other foods containing unsaturated omega-3 fatty acids are other good choices of foods with monounsaturated fats.

http://www.mayoclinic.com/health/trans-fat/CL00032

Kale Spinach Smoothie

Check this video on a Kale and Spinach smoothie. A great way to get those nutrients into your body...

What Foods to Avoid to Lose Weight

What foods to avoid to lose weight?

Since you have decided to lose weight, there are some key foods you really should avoid. These foods are bad for health, even if you are not overweight. Eating these foods will not only lead to weight gain, but other health problems as well.

Check out some of the worst foods you can eat if you are trying to lose weight.

Fried foods

Many people eat way too much fried food that is unhealthy for several reasons. First, the oil used for frying is extremely high in calories. A cup of cooking oil contains an average of 1,927, plus 220 grams of fat.

Although the oil is not fully consumed the fried food is completely immersed in this unhealthy ingredient for a greater number of calories remaining in the food.

Finally, the fried food maybe dipped or rolled in a dough with hundreds of calories added.

A better option is to bake, grill or steam food to remove hundreds of calories per meal.

Food cream

While soup is usually a good choice, always choose the variety of soup base. The varieties of cream soup add hundreds of calories to your meal. A can of Campbell’s cream of chicken soup contains 307 , while fungi includes 275 per cup.

Creamy dressing also adds calories to a meal many previously healthy. Two tablespoons of ranch dressing contains about 148. Other salad dressings made ​​of cream contain similar amounts.

A good alternative is a vinaigrette dressing.

Bacon

A small strip of lean meat is basically bacon fat. This food is included in the category of saturated fats. If you allow the bacon grease to cool , you will see a solid layer of fat found in the pan . This food is just fat and cholesterol clogging the arteries.

Soft drinks and fruit juices

Sodas and fruit drinks are loaded with sugar. There are a total of 155 calories in twelve ounces of soda and, surprisingly, 200 in fruit juices. People often mistakenly believe that fruit juices are healthy. If you read the label of most fruit juices, you will find that contain about ten percent fruit juice. The rest is white sugar.

Drinking water is always the best option!

White flour products

The products made ​​from white flour are bad for your health. These include biscuits and other breads , pastries and cakes. These are full of empty calories. In addition, sugar is added to these products so it tastes good. These products lead to overeating and high blood sugar which leads to accumulation of fat.

The best choices are whole grain bread and fruit for dessert.

What foods to avoid to lose weight ?

Losing weight is hard enough . Give yourself an advantage and avoid the foods on this list. While there are many more to be avoided, start with these and then move on.

If you want to get rid of those extra kilos as quickly as possible there are some foods to avoid to lose weight you need to consider.

These foods are not only detrimental to the weight loss you crave but are also downright horrible for your overall health.

What foods to avoid to lose weight.  More foods to avoid for weight loss...

Foods rich in saturated fats

Meat, butter, whole fat dairy products

Trans fats :

Margarine, fried foods, pastries, cakes , donuts, pastries

Soda :

Regular soda has tons of corn syrup , high fructose ( see below) and diet soda has tons of chemicals. Yuck !

Processed Foods -

Anything that does not need to be refrigerated or frozen to keep it fresh is more likely processed. And you better read the labels to see what ingredients they include. You will be surprised ! It’s easier to just stick with whole healthy foods and avoid processed junk food.

High-fructose corn syrup -

This material is terrible for the body. It will make you fat so fast! High corn syrup (HFCS ) is a cheap sweetener that companies are using to make their processed foods taste better. It is the main ingredient of many things that you buy at the supermarket! Read labels and educate yourself . You may be surprised to know that they put it in : cases of soda, juice, ice cream, soups, tomato sauces, barbecue sauces, salad dressings, spaghetti sauces, syrups for pancakes, yogurts, jams and cereals to name a few.

White flour – white sugar – white bread

Avoid white foods – which generally have been prosecuted to the fullest and have a nutrition which is low so you only get the empty calories.

Now you have a basic list of foods to avoid for weight loss. Eat healthy foods and natural weight will come off and your body will be healthy too!

http://healthdailys.com/what-foods-to-avoid-to-lose-weight/

5 Great Weight Loss Tips for You To Shed Pounds Quickly

Shedding excess body weight has been almost impossible for a large majority of people for many years now. These 5 great weight loss tips should get you motivated and on your way to lose weight and fat and become a healthier you.

Well, the majority of us are obsessed with looking fit and sexy all the time. We work hard to obtain the look and body that we desire. However, with our lifestyles and eating habits that we were conditioned to, it is almost impossible to stay healthy and so easy to become overweight.

Assessing our daily calorie intake with all the garbage that we take in, along with the caffeine that we drink, it's surprising we're still alive. And in our fight to cut down harmful food and drink, we're always searching for weight loss programs and different systems to reduce our weight.

There are tips galore available for those who want to lose fat. Audios and videos about fat loss and losing weight as well as a wide variety of other programs for weight loss are now within your reach. Visit your libraries and you'll surely find them.

Do-It-Yourself Weight Loss Tips

As there are a lot of tips on how to shed extra pounds that have been written, you can get your hands on a set of procedures that will suit you just fine. However, some of the best ways of losing extra pounds which you can do even when you're all alone, include those which don't require you to go and consult a clinic or a weight loss expert.

Here is a list of fat loss tips that you can practice yourself

• Decrease your daily calorie intake

- everybody needs a certain daily amount of calories, but you need to trim down unnecessary calories. It's a good idea that you cut out soft drinks and alcoholic drinks all together. Gourmet coffee also contains too many calories so you may want to drink less coffee or totally avoid it.

• Exercising is still the best method for quick fat loss

- yes, this is still among the best ways of losing weight that you can do almost anywhere to be on your way to safe and steady fat loss. You can start off by taking these steps. For instance, instead of driving to a nearby supermarket, you can walk. Don't drive if your destination is within a comfortable walking distance. Take a walk with your spouse. Cleaning the house also makes your body move more often. There you have it. Exercising doesn't have to cost a fortune when you can do it at home anytime, day or night.

• Consume 5 small meals daily

- forget 3 big meals a day, you can eat 5 small meals each day. This way, you can always plan your daily calorie intake and enjoy 5 different meals instead of 3.

• You should never start the day off by skipping breakfast

-it is not a good idea to skip on breakfast in order to lose weight. You will only become hungry and eat items you shouldn't.

• Water therapy

- water is not a weight loss miracle worker, but drinking the right amount of water each day will help with bodily functions such as proper digestion. It also prevents hunger so you won't feel like eating and eating.

Just in case you didn't notice, the above weight loss and exercise tips involve self discipline. Because self discipline is the root of all the fat loss programs available, you have to understand your limits if you are considering becoming healthy and getting rid of your fat. 

http://ezinearticles.com/?5-Great-Weight-Loss-Tips-For-You-To-Shed-Pounds-Quickly&id=7022647

Acupuncture and Depression

Depression is a common occurrence and can be debilitating depending on its severity. In some cases, depression is brought about by low self esteem. For others, it is deeper and more pathological. Whatever the causes may be, one thing is for certain, depression causes people to lose hope and suicidal thoughts can prevail.

 For some cultures, depression is likened to being attacked by an evil spirit and they will attack that spirit through their own unique treatments. In history, depression was treated by a witch doctor performing chants and dances designed to drive away the evil spirit. In some, trephining, or excising holes into the skull to release the demons, was used.

It is in China that depression treatment approach was through acupuncture; the practice continues and is considered an alternative treatment to depression.

The main idea about acupuncture and depression is the balancing of yin and yang. Any imbalance can disrupt the psychic flow as well as the flow of bodily fluids. When the psychic energy starts disrupting the physical, the Qi is imbalanced and the only way to undo that imbalance is to attempt to re-balance it. These disruptions can be corrected by acupuncture.

A treatment involving the Qi, focuses on the Four Gates where two sets of points in the body will be located for the target of the large intestine, the hand, the liver and the foot.

 There may be additional balancing points like that of the stomach and spleen which are useful to balance the production of Qi in the body. Once the Qi has achieved a balance, the energy levels level out and restoration of self-esteem is established.

A lot of people swear to the efficacy of acupuncture for the treatment of minor to moderate depression. Critics or sceptics boil it down to psychological satisfaction. When the psyche is satisfied because much attention has been granted it, it can correct the imbalance and give a (temporary?) relief.

There are a lot of questions on the acupuncture approach but no one can really dispute the fact that a lot of people feel satisfied with the relief from depression that it gives. Several sessions of acupuncture treatments are encouraged for the balance to be completely restored.

Doctors warn that even if acupuncture works for certain individuals it is still not a medically accepted and approved technique. Talk to the attending physician or psychiatrist and see what their opinions are regarding the technique.

Some doctors do not prohibit acupuncture and may actually encourage it as it gives deep psychological satisfaction to patients. And when used in conjunction with medically approved therapies, the prognosis for a reversion is quite possible.

http://acupuncturedepression.com/acupuncturedepression

Lose Inches off your Waist

Struggling to do up your jeans, or feel your skirt getting tighter? You’re not alone. According to the latest National Diet and Nutrition Survey, almost half of all women have a waist measurement that’s far too big. Carrying too much fat increases the risk of health problems, including type 2 diabetes, stroke and heart disease. Scientists have recently discovered that women with the highest waist measurements were almost twice as likely to have a fatal heart attack or die from cancer as those with the trimmest waists.

Combining our healthy-eating plan with belly-blasting activity will help you lose fat from all over your body, but proportionally more from your midriff. Start today and you can expect to lose 2in from your waist in just four weeks – time to search for a belt to hold up your jeans – or, better still, buy a pair in a smaller size!

The good news

Our bodies find it easier to burn fat from our tummies than our hips and thighs when we cut calories, reveals Dr Marie Savard, women’s health expert and author of 'Apples and Pears' (Vermilion, £10.99). ‘When women of any shape lose weight, the fat from the middle is the first to go,’ she says.

Do you need to beat the belly bulge?

To make sure you’re measuring your waist at the right spot, feel for your hip bone on one side, then move upwards until you can feel the bone of your bottom rib. Your waist is halfway between these two points – usually where your tummy button is. Ideally, your waist measurement should be below 32in (80cm).

How to follow the whittle-your-waist diet plan

● Every day, choose one breakfast, one lunch, one dinner and one snack from the choices given. It’s fine to swap meals around from the different weeks, just vary your meals to ensure a range of nutrients. Veggie choices are marked with a V.
● If you prefer to grab breakfast on the go, buy your lunch, want a more indulgent snack or don’t have time to cook and want a ready-meal, just stick with the following calorie count for that meal – breakfast: 250 calories; lunch: 350 calories; dinner: 450 calories and snack: 150 calories. Most ready-prepared meals and snacks provide calorie information.
● As well as your meals and snack, have 300ml/1⁄2pt skimmed milk each day to boost intake of bone-building calcium. Use it in hot drinks or blend with fruit from the plan.
● Add extra salad or veg to meals if you want it – it’s fine to toss salads with fat-free dressing or simply drizzle with balsamic vinegar.
● Build activity into your life – walk more, sit less and use stairs rather than lifts or escalators. The more calories you burn, the more fat you’ll lose.
● Drink plenty of water to stay hydrated - you'll need to drink more when you're exercising.
● For maximum weight-loss benefits, build up to doing 150 minutes of intense aerobic activity, such as jogging, fast swimming or cycling, dancing or aerobics classes each week – that’s just 22 minutes a day, or 30 minutes five times a week.

Breakfasts

● Banana muesli V
2tbsp unsweetened muesli, 1 banana and skimmed milk.
● Peanut butter on toast V
2 slices wholegrain toast with 2tsp peanut butter. Plus 1 kiwi fruit.
● Yoghurt and pecan-topped fruit salad V
Large bowl of fruit salad with 1 pot fat-free Greek yoghurt and 6 chopped pecan nut halves.
● Boiled eggs and toast V
1 slice wholegrain toast with 1tsp low-fat spread and 1 boiled egg. Plus 1 small glass orange juice and a handful of blueberries.

Lunches

● Tuna salad niçoise
Salad made from mixed leaves, 1 boiled egg, 1⁄2 small can tuna in water, 3 small boiled new potatoes, 1 tomato, steamed green beans, 3 anchovy fillets, 1tsp olive oil and balsamic vinegar.
● Vegetable soup and roll V
1⁄2 carton fresh vegetable soup with 1 small granary roll. Plus 1tbsp each of unsalted peanuts and raisins.
● Avocado pitta V
1 wholemeal pitta filled with 1⁄2 small avocado and salad. Plus 1 small pot fat-free fruit yoghurt and 1 apple.
● Roast beef and tomato bagel
1 wholegrain bagel spread with a little horseradish sauce and filled with 2 slices lean roast beef and 1 tomato. Plus a handful of grapes.

Snacks

● Tzatziki with celery crudités
1⁄2 small tub tzatzki with celery cut into sticks.
● Fruity fill-up
Handful of grapes, 1 satsuma, 1 apple and 1 plum.
● Choc treat
25g/1oz plain chocolate.
● Pre-dinner apéritif
1 single measure of gin, vodka or rum with a calorie-free mixer, 10 olives and 3 sesame breadsticks.

Dinners

● Veg and cashew nuts in black bean sauce V
Stir-fry made from 1⁄2 pack ready-prepared stir-fry veg, 1tsp sunflower oil, 1tbsp cashew nuts and 2tbsp black bean sauce, served with 6tbsp cooked brown rice. Plus 1 orange.
● Pesto and pancetta chicken
1 skinless chicken breast spread with 1tbsp red pesto, wrapped in 2 slices pancetta and baked until cooked through. Serve with 4 boiled new potatoes in their skins and steamed veg. Plus 1 apple.
● Veggie fajitas with guacamole V
Fajitas made from 1tsp olive oil, 1 small red onion, 1 green pepper, 1⁄2 courgette and fajita seasoning. Serve with 2 tortillas, 2tbsp each of guacamole, salsa and mixed leaves.
● Surf and turf
1 small grilled lean fillet steak (140g/41⁄2oz raw weight) with 5 grilled king prawns, 1 grilled tomato, a handful of button mushrooms fried in 1tsp olive oil and steamed spinach. Plus 1 bowl fruit salad and 1 small pot fat-free fruit yoghurt.

http://www.allaboutyou.com/health/diet/diet-plan-lose-inches-off-waist