Mediterranean Diet Snacks

Snacks are an important part of daily life for many people, but how can you adapt your snacks to fit into the healthy eating style of the Mediterranean diet?   We lead busy lifestyles and don’t always have time to sit down to a full meal at regular intervals.  A quick bite to eat to keep us going until the next meal is a normal habit for most people, unfortunately this may be a chocolate bar or packet of chips from a vending machine or a couple of biscuits from the staff tea room.  Not only do these types of snacks provide little in the way of nutrients, they are full of saturated fat, salt, flavours and preservatives, all of which can be detrimental to our health and do not feature in a Mediterranean style diet.

Why snacking can be good for us

‘Snack’ foods have a bad reputation, which is in most cases well deserved.  The typical commercial snack food is a nutrition nightmare, providing nothing in the way of health benefits.  However, this does not mean that the concept of snacking is in fact a bad one.  A healthy snack between meals can help to curb hunger and prevent you from reaching for a chocolate bar when the three pm munchies hit.  In addition to this, if you go into your meals with a feeling of intense hunger, you are more likely to over eat, or grab the first thing that comes to hand without much thought to nutrition or health, a nutritious snack between meals may reduce this type of behaviour.  Snacks high in protein or whole grain complex carbohydrates that are digested slowly are perfect to subdue hunger.

Eating at regular intervals may also be beneficial for our metabolism, and consequently help with weight control.  If we go for long periods without consuming food, our body begins to conserve ‘fuel’ as a safety measure in case it is a long time before more is available.  This means storing energy in the form of fat, rather than burning it.  If we eat small amounts regularly this limits storage of calories, as the body knows it will get more fuel soon.  An ideal snack should be around 200 calories or less, although if you are trying to lose weight you may wish to choose lower calorie options.

Finally, snacking can be an excellent way to add more nutrition to your diet.  You can boost your calcium intake with a low fat dairy based snack such as yogurt or fresh cheese, or increase vitamins with fresh fruit or vegetables.

What makes good Mediterranean diet snacks?

The Mediterranean diet promotes a high intake of whole grains, nuts, legumes, fruit and vegetables and fish and a moderate intake of low fat dairy products and healthy unsaturated fats such as olive oil.  Therefore snacks based on these foods are ideal.

5 Mediterranean Diet Snacks Ideas

1/4 Cup Hummus dip with 1/2 cup raw vegetables -  130 calories (Less than 1 g saturated fat)

Hummus TipThis chickpea based dip made with olive oil is an ideal Med diet snack, high in fibre, unsaturated fats and protein to keep you fuller for longer.  By dipping chopped vegetables such as carrots, cucumber, or capsicum you are also increasing your intake of important vitamins and minerals.  Sprinkle the dip with a little paprika and lemon juice for flavor.

25 g Unsalted nuts – 152 calories (based on mixed nuts)- 1.8g saturated fat

The perfect natural snack on the go, nuts make a quick and

easy snack option that is easy to transport.  High in protein, nuts will keep you fuller for longer as well as providing fibre, Vitamin E (an important antioxidant), unsaturated fats and a whole range of other vitamins and minerals important for health.  Almonds are particularly nutritious, but make sure you choose unroasted varieties as saturated fats such as palm oil are often used in the roasting process.  It is also important to stick to a small handful if you are watching your weight as nuts are high in calories.

1 Tomato with 25g low fat feta cheese and 1 tsp. olive oil – 107 calories – 2.9 g saturated fat

A quick and delicious salad that is incredibly simple and packed with nutrition.  Tomatoes are contain Lycopene, an important antioxidant that reverses cell damage in the body, as well as high levels of vitamins A, C and potassium.  Paired with low fat feta cheese for extra protein and calcium and olive oil for healthy fats , this combination makes the perfect nutritious yet healthy mid afternoon snack and combines three important components of the Med diet.

1 Cup fresh fruit with ½ cup low fat yoghurt dip – 147 calories – 1.2g saturated fat

Slice a variety of fresh fruit into bite sized pieces and arrange them around a bowl of low fat natural yogurt for a Med diet friendly party snack.  This not only looks beautiful and tastes great, but provides vitamins, fibre and calcium and a low fat snacking option for parties that everyone will thank you for.  Drizzle a little honey into the yogurt if you prefer more sweetness.  This snack is also a great work or school snack, just chop up fruit and put in a plastic container and pack a mini pot of yogurt for dipping.

Small tin of Tuna on 4 whole wheat crackers – 205 calories (based on tuna in water) -1.2g saturated fat

Oily fish such as tuna are an important protein source in the Med diet.  By combining reduced salt tinned tuna with whole grain crackers, you are also increasing your intake of whole grains, another important part of the diet.  Tuna provides Omega 3 fatty acids, which play a part in lowering blood cholesterol levels, as well as protein to stop your hunger.  Tuna packed in olive oil is the ideal choice for those following the Med diet, but if you are watching your weight a water packed one is lower in calories.


http://www.mediterraneandietforall.com/5-healthy-snacks-from-the-mediterranean-diet - Mediterranean Diet Snacks

Foods to Avoid Belly Fat

Dream of getting rid of that gut? Here are foods to avoid belly fat when you add them to your diet.

Black Beans
All legumes are full of protein and fiber -- two well-known appetite crushers. And thanks to their dark color, black beans are also one of the highest in flavonoids of all the beans. And research shows that flavonoids may thwart the storage of excess tummy fat.

Cold Potatoes
Hate having to pass on the potatoes for the sake of your pants size? Well, you may not have to. Just eat them cold -- as in vinegar potato salad. If you chill potatoes overnight, they form something called resistant starch crystals -- a constituent of fiber that triggers the production of two hunger-halting hormones, according to research. And resistant starch helps the body incinerate more fat for fuel while making less fat available to stash away in fat cells. 

Peanuts
Hard to believe that rich-tasting, calorie-packed peanuts could help you lose weight. But they just might. Seems the healthy fats in peanuts are burned more readily than the less-healthy fats found in cookies, chips, and creamy desserts. So make them your snack of choice.

Sunflower Seeds
Toss 'em into soups and salads, mix them into yogurt, or

Foods to Avoid Belly Fat - Sunflower Seeds

sprinkle them onto sandwiches for nutty crunch. Plus, sunflower seeds (unsalted, please) are high in monounsaturated fat -- a healthful type of fat that appeared to inhibit waist widening in a study of overweight people. 

Tea
Seems the white version of this brew may be a veritable fat blaster. When human fat cells were treated with white tea extract in a lab study, the cells absorbed about 70% less fat than the untreated cells did. And those same tea compounds also triggered the breakdown of fat in existing cells.

Apple Cider Vinegar
As a fish condiment and tang-provider for sauces and salad dressings, nothing beats apple cider vinegar. But here's a big bonus: Apple cider vinegar also has a compound called acetic acid, which turbocharges the body's ability to burn fat and simultaneously hinders fat storage.


http://www.sharecare.com/health/mens-health/article/9-foods-that-fight-belly-fat - Foods to Avoid Belly Fat

Why you should give up Diet Soda

Why you should give up Diet Soda

For lots of healthy types, the frequently stated fact that Diet Coke might be “empty calories” actually goes down just fine compared to office cupcakes, which they’re not regularly scarfing.

And reaching for a diet soda fits nicely into the “allowable-exceptions” category of a healthy New York lifestyle. You know, along with a glass of Sancerre, the occasional dinner at Eataly, and watching the Real Housewives.

But should you allow Diet Coke a free pass? (Ditto: Housewives.)

While sipping diet soda seems harmless, especially in the context of a generally healthy life, a surprising number of substantial studies show the opposite, that drinking Diet Coke and Aspartame can greatly interfere with your health.

As Dr. Helen Hazuda, professor of medicine at University of Texas Health Science Center at San Antonio, found last year, “[Diet soda] may be free of calories, but not of consequences.” And she wasn’t talking about the caffeine.

Interpreting the data of two studies, Dr. Hazuda pointed out that it caused a blood sugar spike in mice, and suggested that diet sodas may inhibit the signal that tells you when you’re full. 

Here are 6 more reasons to give up diet soda:  

1. It messes with your skin. Diet Coke lowers your pH levels, which can cause acne, and zap you of radiance. We need a high level of alkalinity for our bodies to be healthy and expressed in our glowing complexion, explains Dr. Jeanette Graf, author of Stop Aging, Start Living: The Revolutionary 2-Week pH Diet. As Dr. Graf told us recently, “If there’s one thing you should never consume, it’s soda. Soda is an extreme acid-forming substance which will lower your pH level dramatically.”

2. It alters your mood. The mood-food connection is ever-rising, and Aspartame in Diet Coke can really do a doozey on those with anxiety, depression, and bipolar disorder. Aspartame is also on an EPA list of potentially dangerous chemicals contributing to neurotoxicity, right under Arsenic. So that’s kind of saying it could alter your brain, too.

3. Weight gain and belly fat. Ironically, we actually gain weight from Diet Coke. In two studies conducted by the School of Medicine at The University of Texas Health Science Center San Antonio, those “who said they consumed two or more diet sodas a day, experienced waist circumference increases that were 500 percent greater than those of non-users.”

4. It causes diabetes and heart disease. When waist circumference (belly fat) increases, this contributes to diabetes and heart disease, which a 2010 study in the Journal of General Internal Medicine confirmed.

5. It makes your kidneys sluggish. Diet soda may interfere with the kidneys, found the Harvard Nurse’s Study, which reported a 30% drop in kidney function with just two servings of diet soda each day.

6. Aspartame’s been linked to cancer. A lot. Aspartame is “generally recognized as safe” by the FDA while substantial data has shown its link to cancer. The Center for Science in the Public Interest (CSPI) cautions against Aspartame because it’s poorly tested, and contains three well-recognized neurotoxins. Aspartame was found to increase cancer risk if exposure begins in the womb, reported a study at the Cesare Maltoni Cancer Research Center. And various studies have linked lymphoma and tumors in rats. And beware the BPA of cans and caramel coloring, reports Grist.

Kind of takes the fizz out of it, right?

Do the best experiment out there—the one on your own body. We dare you to lower your soda intake for a week and see if you notice any changes in skin, weight, or mood.


http://www.wellandgoodnyc.com/2012/07/31/do-you-have-a-dirty-little-dietary-secret-and-is-it-called-diet-coke/ - Why you should give up Diet Soda

Too Much Saturated Fat in Diet

Saturated fat is the leading cause of high cholesterol, a leading factor in heart disease. Saturated fats occur naturally in many animal and some plant foods; hydrogenated fats and trans fatty acids are often found in processed foods. Cutting down your dietary fat content is important to weight loss, but even if you're not trying to lose weight, keeping saturated fats out of your diet can be vital to your heart health.

Fats and Your Health

You may have heard a lot of talk about "good fats" and "bad fats." The fact of the matter is, we all need some fats in our diet. Fats are essential to health; among other things, they help with nutrient absorption, maintaining the integrity of cell walls and transmitting nerve signals. But too much saturated fat in diet, or the wrong kind of fat, can contribute to weight gain, heart disease and cancer.

Fats aren't all the same. Some fats can have a positive impact on health; others can make us sick. Too much of any kind of fat can have a detrimental effect, and knowing which kinds of fats to include in your diet, how many of them to eat and where you can find them can be confusing.

Good Fats and Bad Fats: Knowing the Difference

The so-called "good" fats lower total cholesterol, including LDL cholesterol, the cholesterol that contributes to heart disease and cancer. At the same time, good fats increase levels of HDL cholesterol in your blood. Experts believe that HDL cholesterol actually helps prevent arterial plaque  build-up by carrying LDL cholesterol back to your liver, where it's eliminated from your body. Good fats can even contribute to weight loss.

Polyunsaturated and monounsaturated fats are the good fats. These fats are found in nuts, such as peanuts and walnuts. They're also present in avocados, as well as canola and olive oils. Polyunsaturated fats include omega-3 fatty acids; they're found in seafood and fish oil, as well as soy, corn, safflower and sunflower oils.

Saturated fats and trans fats are the bad fats. Saturated fat is found in animal products and oils, including:
meat
whole dairy products
eggs
cheese
coconut oil
palm and palm kernel oils

Trans fats don't occur in nature. They were invented by scientists who hydrogenated fats to give them a higher shelf life in processed foods. They're found in fast foods, packaged foods and in solidified oils, such as vegetable shortening and stick margarine.

Fats and Your Diet: Striking a Balance

Fats of any type should form no more than 25 to 35 percent of your daily calories. Saturated fats should form no more than 7 percent of your daily calories, and trans fats no more than 1 percent of your daily calories. If you're healthy, limit your total cholesterol intake to no more than 300 mg per day. If you have heart disease or high cholesterol, limit your total cholesterol intake to no more than 200 mg per day.

Nuts in moderation have very good fats

Limit meat and dairy products in your diet; most of your dietary fat should come from nuts, seeds, seafood and healthy oils.


http://www.fitday.com/fitness-articles/nutrition/fats/saturated-fat-and-your-diet.html#b - Too Much Saturated fat in Diet

Foods to Increase Metabolism

If you eat foods that increase metabolism you can eat more and still lose weight. Nutrition is a critical factor in weight loss. What you eat greatly affects whether you lose weight or not in the long run and it all starts with eating foods to increase metabolism. Now, you might think that it sounds pretty strange to say you need to eat more to lose weight, but actually it is true. The importance of a high metabolism and eating foods that can increase it is critical to your weight loss success.

Your metabolism is the rate at which biochemical processes and various chemical reactions take place in your body. Someone with high metabolism has a body that is working much harder and more efficiently, which means that he or she will burn more calories naturally without having to pay attention to diet or exercise. People who have low metabolic rates, on the other hand, will need to work harder in order to lose weight because their body doesn't naturally burn as many calories throughout the day by itself. Because of this fact, it's important to include a variety of foods that increase metabolism in your diet in order to keep the body working and lose weight.

There are many options of breakfast foods that increase metabolism, which offers a lot of variety when it comes to eating your morning meal. Milk, oatmeal and cereal with whole grains are all foods that increase metabolism. You may want to have milk each and every morning along with a bowl of whole grain cereal or oatmeal. For variety you can change it up by adding fruit or nuts to your oatmeal or whole grain cereal. Keep in mind that just eating breakfast is a great way to boost your metabolism, because you get your body nourished and energized and start the metabolic process going.

There are plenty of foods that increase metabolism that you can incorporate into your healthy eating plans for the rest of your meals as well. These foods include things like chicken, pork, salmon, beef, tuna, turkey, sardines, many types of fruit

Foods to Increase Metabolism

and vegetables, and healthy oils like olive oil. It's a good idea to eat the healthiest foods from that list, though. For example, it's a good idea to eat lean meats and plenty of fruits and vegetables, rather than fried foods or fatty meats. How food is prepared will also affect the success of your weight loss program.

Exercise is also an effective way to increase your metabolism, but it all starts with nutrition, so to lose weight quickly and remain healthy choose plenty of foods that increase metabolism and include some exercise in your daily routine.

http://goarticles.com/article/Foods-That-Increase-Metabolism-Eat-More-To-Lose-Weight/4649173/ - Foods to Increase Metabolism

Grapefruit Diet Plans

Grapefruit Diet Plans

Have you heard about the grapefruit diet plan. While many professionals encourage dieters to stay away from one food diets, the twelve day grapefruit diet comes with some advantages.

The Twelve Day Grapefruit Diet Plan
The Grapefruit Diet Plan or the Twelve Day Grapefruit Diet has been around for years. You follow a schedule of twelve days on, two days off cycle, repeating it until you drop the pounds you want.

Does this grapefruit diet plans work? Any diet that limits your calories to approximately eight hundred a day, is probably going to work. Instead, though, of focusing only on eating grapefruit, the diet requires that you eat grapefruit in one form or another. It does not matter whether it's the fruit itself or juice as long as you have it at every meal.
Although you can eat other foods, there are some foods on the "Thou Shalt Not Eat" list. In terms of vegetables you're banned from lettuce, green beans, peas, cucumbers, cabbage, tomatoes and celery.

For many people, the twelve day grapefruit diet plan is very hard to follow on a long term basis. While an individual might be able to stay on the diet for twelve days, it's hard to keep going on the twelve days on, twelve days off cycle. It's restrictions simply get to be too boring.

Keep in mind, though, that grapefruit is a valuable addition to anyone's diet. It's a good source of Vitamin C and low in calories. Eating grapefruit helps reduce the insulin found in your system. In addition, it often helps reduce cholesterol which is useful in fighting heart disease. It's also high in fiber, potassium and folic acid. In addition to that good news, there's recent research that had early indications that grapefruit can repair DNA and be of use in the fight against cancer. This is another good reason to try the twelve day grapefruit diet plan.

If you do want to try a primary one-food diet, the twelve day grapefruit diet is a good one to try. Even with its benefits to your health, its good flavor and ease of preparation, a diet exclusively based upon grapefruit is not a good idea.
However, the best use of grapefruit outside of breakfast is for an afternoon or mid morning snack, especially when it replaces a candy bar. So, be sure to give the twelve day grapefruit diet plan a try and start losing those unwanted pounds fast.


http://goarticles.com/article/Grapefruit-Diet-Plan-The-Twelve-Day-Grapefruit-Diet-For-Weightloss/1973331/ - Grapefruit Diet Plans

How do Body Fat Scales Work

Looking fat is not necessarily
 the same as being fat

Appearances can deceive. This holds true for determining the level of physical fitness in an individual because looking fat is not necessarily the same as being fat, a difference that can be measured with the measurement of body fat. The digital fat scales are the best devices for this purpose.

Uses for the Scales

Many people will think that a weighing scale is sufficient since one can always determine obesity in a person. Just look at the number on the scale and then compare it with the ideal weight for a person in the age and height range the individual belongs to. But that's not the entire story.

This is because the weight as indicated on the weighing scale does not distinguish between the pounds that come from fat in your body and from lean body mass. Only a fat weight scale can accomplish such important differentiation.

So, how do body fat scales work? Basically, it works by using a technology known as Bioelectrical Impedance Analysis (BIA). The individual steps on the scale, just as in the conventional weighing scale.

Then, a small electrical current - it's harmless, so no worries there - is passed through the body. The fat weight scale then measures the resistance encountered inside the body with the theory being that the current will pass through lean muscle mass faster than it does on fatty tissues.

The resulting amount is the fat percentage, of which the ideal percentages will differ depending on the age, sex and height of the individual being measured. For example, women 20 to 40 years old are said to have healthy body fat percentages from 21 to 33%. In the same age group, men are considered healthy when their body fat measured at 8 to 19%.

Still, it must be noted that fat scales cannot measure actual body fat percentage. Instead, these measure your body density, which will then be used in a formula that calculates the fat percentage for the individual. Differences in age, gender, physical activity, and general health must also be considered but, all in all, the body fat weight scales are important in monitoring one's health in relation to weight and body fat.

Tips on Using the Scales

The trick in using body fat scales for maximum results is to use these devices with consistency. When used properly, an individual has a more-or-less objective measurement of his progress toward overall physical fitness. The following tips should help in this regard.

• Choose the body fat scale calibrated for the individual's age range (adults or children), physical activity (average exerciser or serious athlete) and other personal factors 
• Consistent conditions are very important to secure comparable results. Thus, the room temperature and other physical conditions where the scale is located must be similar from one day to the next. 
• Measure yourself during the same time each day, as much as possible. 
• Before measuring yourself, drink the same amount of water an hour before actually stepping on the scale. But remember not to exercise before the actual measurement as it will affect the number shown on the scale as well.

The body fat scales are just devices - you have to take the necessary measures to use them properly.


http://ezinearticles.com/?Uses-and-Tips-on-Using-the-Digital-Body-Fat-Scales&id=5695245 - How do Body Fat Scales Work

Worst Foods for Belly Fat

Are you a foodie? Does the sight of all those delicacies dripping with fat and oil make your mouth water? If your answer is yes, then it probably means that you sport body fat in the shape of a pot belly. You know the one. The extra flab hanging from the waistband of your jeans. Not very attractive is it? The added weight, not to mention the cruel jeers and gawking, doesn't help either. Well, you can avoid all that embarrassment by steering clear of some delicacies which only serve to pack on pounds.

Many individuals do not care whether the food they are shoveling down their mouth is harmful or beneficial for them. In fact, the individuals that eat such food need to realize that these types of food is responsible for at least 80% of the belly fat they accumulate. Have no fear though. By reading on you can at least make sure that you avoid the 'eats' which can make your body fat soar.

There are several food stuffs which are responsible for the increase in heart diseases in the West, 10 of which are common and especially harmful. It may be excruciatingly painful, not to mention heartbreaking, to peruse this list. By avoiding them you can not only do a complete turnover regarding your social life, but the reduced weight (not to mention posterior) will help boost your confidence and benefit your health in the bargain as well.

10 Worst Foods For Belly Fat

As mentioned before, knowing what not to eat is as important as knowing which type of food is beneficial for you. The following list consists of 10 food stuffs which should be avoided by the regular consumer if he/she wants to maintain their 'slim' figure.

Trans Fat

Trans Fat refers to those man-made fats which are forced into the food you like so much. These are usually processed fats, created to entice the appetite of the individual so that they gorge themselves to the limit. It's made through a process called Hydrogenation which is a chemical process in which hydrogen atoms are added to a compound. When this is applied on vegetable oil, the bond created transforms the liquid to a semi-solid state. The metabolism of this flavor enhancing product proves unfamiliar to the human body. This means that the body finds it difficult to break down these fats, making the process of digestion a painful one indeed. Some products which contain this weighty ingredient are baked food, fried food, margarine, spreads, etc.

White Sugar

Worst Foods for Belly Fat - White Sugar

Ah, candy. The other pink, red, yellow (the list goes on) meat. One bite of these delectable treats is enough to make you high. Unfortunately, these highly addictive confectionaries contain white sugar in them which is not only harmful for your body, but does a job on your pearly whites too. This refined delicacy is also responsible for raising insulin levels in the blood. This depresses the immune system, making the body vulnerable to germs and diseases. This change can also lead to weight gain as Insulin promotes the storage of fat in the body. Furthermore, white or refined sugar does not contain any vitamins or minerals. This makes it harder to digest as the above mentioned products are essential to boost one's metabolism.

White Flour

Even though white flour was initially intended to be a basic kind of food, heavy refinement leads to the decrease in its nutritional value. Like sugar, the body treats this fatty product as a carbohydrate and stores it in its entirety. This leads to a rapid rise in one's blood sugar levels, which then decreases at the same rate. In other words, you start feeling hungry only a little while after you've eaten anything which contains this product, which, of course, leads to weight gain. Usually, baked goods contain white flour as their main ingredient like pizza, doughnuts, etc. It's best to stay as far as possible from such appetite enhancing food if you want to lose that belly fat.

Milk and Dairy products

If body fat is more important to you than your calcium intake, then you should probably stay away from dairy products. Most dietitians are of the opinion that fat content in such 'milky' products is responsible for weight gain. That's not completely true. It's the body's inability to break down these pasteurized products rather than the fat content which is more worrying. These milk derivatives have also been accused of being the number one allergen today, making their consumption a 'weighty' matter indeed.

Fizzy Drinks

Sodas are the worst enemy for those who want to lose weight. Why? It's because these colorful and bubbly drinks contain a great deal of 'empty calories', which don't provide any health benefits, but instead, contain large quantities of refined sugar and artificial additives. The body finds it difficult to store such refined products, leading to the accumulation of fat. Don't think that switching to the low-fat variety will help you any. Diet soda contains aspartame, an artificial, low-calorie sweetener. It does not add any calories to the body, but it does make the body feel hungrier. It's best to stick to water if you want to fit into your clothes.

Alcohol (Beer)

Usually, sporting a 'beer gut' (beer induced pot belly) is a laughing matter for some. The love of beer makes some individuals blind to its harmful effects, and some don't even care to find out. The main ingredient in beer is Alcohol, which greatly dulls the metabolism, making the digestion of food an ordeal in itself. Not only does it promote weight gain, but the consequent deficiency of vitamins and minerals further adds to the dilemma. This boozy product also enhances the appetite. Reduced blood sugar levels in the body make one feel hungry more frequently, thus promoting the accumulation of fat, and the creation of the 'beer belly'.

Fried Food

The most common cause for teen obesity is fast food. This usually consists of a meal containing your regular hamburger, fries and a drink and an extra portion for a minimal additional charge. Many of these fast foods are fried so as to speed up service and subsequently, increase customers. This serves to reduce the amount of vitamins and minerals and increases the quantity of sodium and fat which is rife in such greasy fare. Deep fat frying adds unnecessary pounds to food and the low fiber content slows down the digestive system. If belly fat isn't your idea of chic, then it's best that you stay away from these greasy concoctions.

Salad Dressing

No your eyes are not deceiving you. Now you know why your belly fat isn't reducing even though you follow a salad-based diet. Believe it or not, this creamy concoction sometimes contains dairy products in its list of ingredients which, as mentioned before, the body finds difficult to digest due to its high fat content. If this isn't enough to scare you, then the hundreds of unpronounceable ingredients on the back of salad dressing bottles should make you wary. Who knows what you are putting in your body! The best way to lose weight, and maintain your salad-based diet, is to avoid eating in restaurants. Don't be fooled by the 'low fat' label of their 'salads'. The dressing they use is rarely fat free.

Sodium (Salt)

This element, when combined with chlorine, gives rise to table salt, which is the culprit in many a greasy confectionaries. Believe it or not, excess amounts of this element leads to weight gain and even obesity, if not controlled. How? When sodium intake exceeds the amount of the same element in the body, it tends to build up within the kidneys and intestines. These organs then have to work extra hard to excrete this excess salt, leading to a buildup of extra fluid in the body. This ultimately, leads to increased blood pressure including extra weight gain from the water. So, if you want to lose weight, it's best to regulate your sodium intake. Don't eliminate it from your diet altogether!

Pasta

Yes, Pasta! This delicious snack is the culprit behind many distended bellies because of its wheat-based ingredients. A high metabolic rate is essential to burn fat effectively and the wheat-based ingredients in pasta slow down the digestive process. This leads to bloating, which can also lead to weight gain. This product is recommended for the athletic type, as the low amount of fiber makes it a slow energizer. So, unless you are susceptible to daily marathons, it's best to stay away from this oh-so-delicious snack.

Body Magic

Hopefully, this survey has proved to ruin your appetite for all the junk and greasy food you love to cram down your throat. If you want to keep your feet within your sight, then it's best to consume food which actually benefits you health wise, rather than ones which only serve to give you a brief high. A brief period of withdrawal is better than the embarrassment you will face if you get stuck in the elevator!

If you want a bit of body magic, then you best stick to green vegetables like broccoli, spinach, cabbage, etc. These greens are high in fiber and energy, both of which will provide you with that extra oomph to remain lively and efficient the entire day. In addition, the slim look of the reshaping garment will do wonders for your figure and your confidence while you are losing the weight.

http://ezinearticles.com/?10-Worst-Foods-for-Belly-Fat&id=5226788 - Worst Foods for Belly Fat

Healthy Recipes for Work

Healthy Recipes for Work - No cutlery required!

By the time noon rolls around, it may seem too easy to head to nearest pizza joint. But hold up here's 10 healthy recipes for work.... and more!!



1. Herbed Cheese And Tomato Sandwich: 398 calories
Why it rules: Cottage cheese is an awesome low-fat source of protein!
1 English muffin: 120 calories
1/4 cup low-fat cottage cheese: 40 calories
2 slices tomato: 10 calories
1/4 avocado, sliced: 68 calories
1 tablespoon spicy brown mustard: 5 calories
1 leaf butter lettuce: 5 calories
1 tablespoon chives, chopped: <1 calorie
Garlic powder to taste: <1 calorie
Side Snack: 1 small banana and one square of dark chocolate (130 calories)

2. Hawaiian Veggie burger: 380 calories
Why it rules: Avocado is a great swap for mayonnaise because it’s full of healthy monosaturated fats.
1 whole-wheat bun: 90 calories
1 veggie burger patty: 100 calories
1/4 avocado, mashed: 68 calories
1 round of pineapple: 25 calories
2 tablespoons BBQ sauce: 15 calories
1 handful alfalfa sprouts: 5 calories
Side Snack: 1 large handful of sweet potato chips (80 calories)

3. Crunchy Tuna Wrap: 382 calories
Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!
1 whole-wheat wrap: 130 calories
1/2 a 6oz.-can of tuna: 90 calories
1/4 cup non-fat Greek yogurt: 30 calories
1/2 a celery stalk, chopped: 5 calories
3 slices roasted red peppers: 30 calories
1 handful of baby spinach: 5 calories
1 squeeze of lemon juice: <1 calorie
Side Snack: 1 cup cherries (90 calories)

4. Turkey Wrap: 365 calories
Why it rules: Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind!
1 whole-wheat wrap: 130 calories
3 slices deli turkey: 90 calories
2 tablespoons hummus: 60 calories
1 tablespoon goat cheese: 60 calories
1 handful baby spinach: 5 calories
Side Snack: 9 Parmesan Garlic and Herb Pita Chips (140 calories)

5. Mediterranean Burger: 400 calories
Why it rules: Subbing turkey for the traditional beef saves some calories without sacrificing flavor.
1 whole-wheat bun: 90 calories
1 turkey burger patty: 140 calories
2 tablespoons feta cheese: 50 calories
2 slices tomato: 10 calories
1 round slice red onion: 5 calories
1 handful spinach: 5 calories
Side Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

6. Spiced Chickpea Pita: 350 calories
Why it rules: Try this spin on a traditional falafel sandwich without fried chickpeas.
1 whole-wheat pita: 80 calories
1/2 a chicken breast: 100 calories
1/4 cup chickpeas: 70 calories
1/4 cup Greek yogurt: 30 calories
1 sprinkle parsley: <1 calorie
1 sprinkle oregano: <1 calorie
Side Snack: 1 large peach (70 calories)

7. Spicy Black Bean Burrito: 365 calories
Why it rules: Black beans are an awesome source of fiber.
1 whole-wheat wrap: 130 calories
1/4 cup black beans: 60 calories
1/4 avocado, sliced: 60 calories
1/4 small red onion, sliced: 10 calories
1 teaspoon hot sauce: 5 calories
Side Snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)

8. Grilled Cheese With Tomato And Turkey: 345 calories
Why it rules: This healthier version of a grilled cheese has no butter and adds in turkey for extra protein!
2 slices whole-wheat bread: 180 calories
3 slices deli turkey: 90 calories
1 slice provolone: 70 calories
1 small spritz olive-oil spray (to grease pan panini press!): 5 calories
Side Snack: 1 small apple (60 calories)

9. Grilled Chicken And Cheese Sandwich: 395 calories
Why it rules: Low-fat mayo is a great swap for the full-fat version!
2 slices whole-wheat bread: 180 calories
1/2 a chicken breast, sliced: 100 calories
1 slice Swiss cheese: 70 calories
2 teaspoons low-fat mayo: 35 calories
2 slices tomato: 10 calories
1 leaf butter lettuce: 5 calories
Side Snack: 1/4 cucumber sliced with 2 tablespoons of hummus (75 calories)

10. Pizza Burger: 360 calories
Why it rules: Say so long cravings for greasy pizza thanks to this burger that’s also filled with protein.
1 whole-wheat bun: 90 calories
1 veggie burger patty: 100 calories
2 slices fresh mozzarella cheese: 140 calories
2 tablespoons marinara sauce: 40 calories
Side Snack: 1 orange (85 calories)

http://www.huffingtonpost.com/2012/07/01/healthy-recipes-quick-low-calorie-lunches_n_1638315.html - Healthy Recipes for Work

Alcohol and Metabolism

Alcohol and Metabolism

After falling in love, yes with my beautiful reds...Merlot, Cabernet, Shiraz, Pinot.

Remember to enjoy the treats of life in moderation and that red wines have that cool, healthy ingredient, resveratrol.

Resveratrol does have many health benefits even possibly assisting in weight loss.

Here's the facts about alcohol and metabolism.

A 5oz. glass of wine has 150 calories. 
People tend to eat 20% more food while drinking alcohol. 
When alcohol breaks down, it turns into Acetate; therefore your body burns that before fat or sugar. 
Alcohol prevents proper processing of vitamins & minerals which is necessary for metabolism. 
Alcohol lowers blood sugar levels and dehydration, which leads to an increase in appetite.

With any weight management program, the facts should be considered.

Benefits of resveratrol. There are now over 2,000 studies supporting the benefits which may include more energy, reversing or slowing the aging process, prevention of cancer, weight loss and many more. Extensive research is still being done to see the health applications that exist.

I personally found an all-natural reseveratrol product which is equivalent to drinking 3,000 glasses of red wine per month without any of the negative side effects mentioned about.

In order to properly lose weight, it may be necessary to limit or even eliminate any alcohol in order to reach your weight loss goal.

Some other keys pointers in losing weight safely, naturally, and permanently are lose weight naturally using a safe, effective and proven program.

Set a vision for your weight-loss goals. For instance, "I want to be healthy and fit." will pull you towards your goal versus, "I don't want to be fat." Be mindful in setting up goals in a realistic, measurable, and positive way.

Utilize the expertise and accountability of working with a Weight-Loss Coach. While some may charge hourly or for a package of coaching sessions, there are some that give you Free Weight-Loss Coaching while you are on their weight-loss program. Look for those ways that not only assist you in hitting your goals but, also are easy on the pocketbook!


http://ezinearticles.com/?Should-We-Wine-About-Our-Metabolism-Being-Slowed-Down?-Alcohol-and-Metabolic-Shutdown&id=4150550 - Alcohol and Metabolism

Diet Weight Loss Weight Control using Mental Imagery

Diet Weight Loss Weight Control
 using Mental Imagery

For dieters who have felt despair or even hopelessness in their struggle to develop permanent weight control, a new technique may prove helpful. Diet Weight Loss Weight Control, using Mental Imagery, a visualization technique used by health professionals, actors, artists, writers and professional athletes, can be adapted to diet programs. Many diets are undermined by people trying to lose weight in the face of depression, anxiety, rejection and abandonment. Mental Imagery exercises can facilitate dieting by helping dieters reduce and overcome emotional symptoms that foster weight gain. It appears to be a new and effective tool to lose weight permanently.

Emotional problems stem from the variety of conflicts we all face from childhood to our present age. No one is free of conflicts. These conflicts may take the form of an obsessive compulsive eating disorder that leads to overeating and interferes with developing normal eating patterns. Once the psychological factors that contribute to overeating are recognized and accepted, dieters could attempt to reduce their effect through the use of mental imagery.

To illustrate how mental imagery is used let's examine the common symptom of depression, which tends to make dieting more difficult to maintain. Whether depression is a primary cause of your overeating or secondary to being overweight, either way you are depressed. Simple visualization exercises can help you fight and even overcome depression and its connection to overeating and thus improve your weight control.

Although one can imagine many imagery exercises to help with depression and overeating, a good imagery technique is to first see yourself in that state of mind. Visualize yourself as the world's most depressed person. Then plaster an enormous X across this person. Visualize the X and your depressed self disappear, followed immediately by a smiling, happy you appearing. Visualize giving yourself a hug and saying how wonderful a person you are and that you will no longer eat because you are depressed. At the same time reiterate that you are losing weight and gaining control over your excessive eating. Many persons also physically hug themselves as they do this exercise.

Imagery that is specifically directed to eating problems offers many dieters another way to control psychological components of overeating. The type and kinds of imagery exercises that the imagination dreams up is almost inexhaustible. Imagery becomes very personal and tunes into individual needs. You can imagine whatever you want. In addition to diminishing emotional conflicts related to overeating, you can also direct the imagery to stop compulsive eating habits, such as binging whenever you see food available on a dining table.

Visualize reaching for the food. At the moment you are about to pick up it up, the food bites your finger, or jumps off the table and laughs at you or it just disappears. There are no limits to the number of imagery exercises you can create or do each day. Practice the exercises three to ten times a day, while deeply relaxed, until the results are felt. Imagery exercises require weeks and sometimes months to become fully effective. Imagery can become a powerful tool for psychological and behavioral change and help give you the permanent weight control you seek.



http://ezinearticles.com/?Diet:-Weight-Control-and-Weight-Loss-Using-Mental-Imagery&id=5753425 - Diet Weight Loss Weight Control

Gym Routine for Losing Weight

With an easy-to-follow workout schedule, you can see noticeable results on the scale in as little as eight weeks. According to the Mayo Clinic, a safe and healthy goal for weight loss is dropping one to two pounds per week. This means that in as little as two months, you can lose up to 16 pounds. Below is a sample workout schedule that should be easy to fit into even the busiest schedule.

Weeks 1-4

The beginning of this workout plan will focus on shedding fat, building lean muscle and increasing your endurance.

Monday: Toning and Cardio

5 minute warm-up on cardiovascular equipment of your choice
10 minutes of cardio workout. On a scale of 1 to 10 in perceived exertion, aim for an intensity level of 6. This should cause slightly labored breathing, but you are able to maintain this pace for some time.
5 minute cool-down
3 sets of bicep curls
3 sets of tricep pulldowns with rope
3 sets of lateral pulldowns on cable machine
3 sets of front raises with dumbbells
Tuesday: Off 

Wednesday: Cardio and Core

5 minute warm-up on cardiovascular equipment of your choice
3 sets of plank exercises. Hold each for 30 to 60 seconds.
3 sets of crunches on a stability ball
3 sets of bicycle crunches
10 minutes of interval training on cardiovascular equipment of your choice
5 minute cool-down
Thursday: Off

Friday: Cardio and Lower Body

5 minute warm-up on cardiovascular equipment of your choice
3 sets of lunges with dumbbells
3 sets of squats onto stability ball
3 sets of leg curls on machine
10 minutes jogging on the treadmill
5 minute cool-down
Saturday: 30 minutes of brisk walking

Sunday: Off

Weeks 5-8

For the next segment of this workout plan, expect to step up the cardiovascular training and your strength training. 

Monday: Toning and Cardio

5 minute warm-up on cardiovascular equipment of your choice
20 minutes of cardio workout. On a scale of 1 to 10 in perceived exertion, aim for an intensity level of 7. This should cause labored breathing and a definite feeling of fatigue.
5 minute cool-down
3 sets of bicep curls on cable machine
3 sets of incline dumbbell press
3 sets of tricep kickbacks on a bench
3 sets of lateral pulldowns on cable machine
3 sets of lateral raises with dumbbells 
Tuesday: Off

Wednesday: Cardio and Core

5 minute warm-up on cardiovascular equipment of your choice
20 minutes of intervals: 90 seconds at a level 9 in perceived exertion followed by 30 seconds at level 3 in perceived exertion. Repeat 10 times.
5 minute cool-down
3 sets of plank exercises. Hold each for 60 seconds
3 sets of side plank exercises. Switch sides to complete one set
3 sets of straight leg raises on a bench
Thursday: 20 minutes on cardiovascular equipment of your choice

Friday: Cardio and Lower Body

5 minute warm-up on cardiovascular equipment of your choice

Saturday:
20 minutes
 on the stationary bike

10 minutes jogging on the treadmill
5 minute cool-down
3 sets of lunges with dumbbells
3 sets of squats with dumbbells
3 sets of seated calf raises with dumbbells
3 sets of side lunges with dumbbells
Saturday: 20 minutes on the stationary bike

Sunday: Off

For each workout, aim to complete 10 to 12 repetitions per set. When selecting dumbbells for your exercises, choose a pair of dumbbells where your muscles reach fatigue by the last repetition of each set. 


http://www.fitday.com/fitness-articles/fitness/exercises/lose-weight-in-8-a-sample-8-week-workout-schedule.html#b - Gym Routine for Losing Weight