YOURHELTH

Extra Weight with 3 Easy Way

2011-06-01T22:08:00.000-07:00

Extra Weight with 3 Easy Way

1. Come to the light. The light-colored tea, that is. In lab research, human fat cells became significantly less fat when treated with a white-tea extract. Because white tea is less processed than green or black, it retains higher concentrations of compounds that seem to help with fat-cell metabolism

2. Watch your speed. There are two eating habits that can triple your chances of being overweight, according to research. The first is eating fast. The second is eating until you're completely full. Stop when you're about 80 percent full
Extra Weight with 3 Easy Way

3.Take notes. Keeping a food diary can double your weight loss success, a recent study showed. Keeping track of every bite makes you think and reflect more about your next food choice.

Extra Weight with 3 Easy Way

Preparing for Weight Loss

2011-06-01T03:22:00.000-07:00

Preparing for Weight Loss

Set goals you can reach
Focus on small, attainable goals that will lead to long-term healthy changes. If you set hard-to-reach goals, failing to achieve them can lead to slipping back into your old habits.

Tips for setting goals:

    Write 'em down. Start a food and exercise journal, and be sure to include a list of goals. As you achieve them, be sure to cross them off and add new ones.

    Make your goals specific. Saying you want to "lose weight" won't keep your hand out of the cookie jar. Make a plan to lose two pounds a week or run a mile without stopping by the end of the month.

    Take things one step at a time. Small, incremental goals are easier to meet.

    Focus on overall health. For every weight-loss goal you set (lose 20 pounds, take two inches off your waist), make one for your overall health. Examples include eating fresh food at every meal, lowering your cholesterol, or walking an extra five minutes each day.

    Plan for setbacks. When changing behavior, slip-ups are inevitable. Identify potential roadblocks—a friend's dinner party—and make a plan for staying motivated when these happen.

Tips for setting activity goals:

    Schedule physical activity. Just like you would with any other activity, block out time on your calendar to engage in some sort of exercise. Don't worry if you're busy; just break up your cardio into 10 or 15 minute segments.

    Get a pedometer. Knowing exactly how many steps you take each day can motivate you to be more physically active. Write down your daily step count on a calendar to track your progress, and set incremental goals each week.

    Think outside the gym. Getting exercise can be as simple as walking to the printer every time you print a page, parking your car at the far end of the parking lot, or doing jumping jacks during commercial breaks of your favorite television show.

Tips for setting healthy eating goals:

    Fill up on high-density, low-calorie foods. An easy way is to fill your plate half-full of vegetables, one-quarter full of protein, and one-quarter full of carbohydrates, preferably whole grains. You'll still have a full plate of food, but you'll be filling up on veggies—not french fries or onion rings.

    Throw out the "don't eat" list. Instead of depriving yourself of your favorite foods, try to make lighter versions. If you love hamburgers and french fries, try to make a turkey burger and baked sweet potato wedges. It may not taste exactly the same, but you'll be getting the same flavors for fewer calories.

Preparing for Weight Loss

Weight Loss Tips

2011-06-01T03:17:00.000-07:00

Weight Loss Tips

5 Reasons Calorie Counting Doesn’t Work (And 1 Reason It Does)

Is calorie counting really the perfect solution to weight loss? Well actually it’s one heck of a lot more complicated than it sounds…
“To lose weight, all you have to do is eat fewer calories than you burn”. I don’t know about you, but I think that has got to be the #1 most-used weight loss tip of all time!
Have you noticed that everyone who drops this advice immediately thinks that they’re a weight loss expert? So much so that they’ll probably follow it up with something dismissive like: “it’s easy really”.

OK, so it does sound like the most perfect, common sense solution for your unwanted belly flab. No gimmicks, no fads, just straight to the point.
But have you noticed that the people who give this advice don’t really tend to follow it themselves. Or they try to, but fail miserably (in other words they’re not really in the best shape ).
Track down a nutritional expert, fitness model, or somebody that just takes good care of themselves and they’ll all tell you it’s a bit more complicated than just counting the number of calories you chomp down on a daily basis.
So before you start obsessing over food labels, carrying a calorie calculator and noting down every last crumb that passes your lips, here are the top 5 reasons why counting calories does not work:

#1 Not All Calories Were Born Equal

Did you know that a “calorie” is just a unit of food energy – nothing more, nothing less. Which is great, except not all calories have the same effect on your body.
They do nothing to outline the amount of vitamins, minerals, antioxidants and micronutrients (fats, proteins and carbohydrates) your food contains. And this is what determines how your body reacts to what you put in your mouth – i.e. whether it puts you into fat burning or fat storage mode.
Let’s suppose that a mixed fruit and nut salad contains 250 cals, and a candy bar contains the same amount. Do you think that both foods will have the same effect on you just because they have the same number of cals? Heck no!
What if you and a friend both decide to lose weight? You’re both of similar age, weight, sex etc and both exercise the same amount each week also. You decide to restrict yourself to 1800 cal per day and eat healthy, wholesome, unprocessed foods. Your friend, on the other hand, eats mostly convenience foods; fast foods, processed foods from packages etc, but still only consumes 1800 calories per day. Who do you think will lose weight faster, be in better shape and much healthier? You of course!

#2 Restricting Cals Too Far Causes You To Burn LESS Fat

OK, so the idea behind counting calories is to eat fewer calories than your body burns on a daily basis, right? If you burn more cals than you eat, then you have a calorie deficit. And this should cause you to lose weight, in theory.
So some bright spark figured out that the bigger the calorie deficit (burning more than you eat), the faster you’ll lose weight. Genius!! – NOT!
If you restrict your calorific intake too far then your body goes into a catabolic state. This means that your body starts to break down muscle tissue in order to produce the energy it SHOULD be getting from the calories you SHOULD be eating.
Well some people will say, “I don’t want big muscles anyway so I don’t really care”. But they should care, for 2 reasons:
#1 – Your body is burning MUSCLE, not fat. You might be losing weight, but you’ve just depleted glycogen stores in your body and lost muscle mass. You haven’t actually lost any FAT at all. (Think skinny people with a flabby belly.)
#2 – Lean muscle mass burns calories (approx 50 calories per day per pound of muscle). So if you’re losing muscle mass then you’re reducing the number of cals your body burns naturally every day. Meaning you need to reduce calorific intake even FURTHER to continue to lose weight. No fun!

#3 Restricting Calories Too Far Causes You To Store MORE Fat

WHAT!? Are you kidding me? I’m eating less food but storing MORE fat! How can this be?
If you restrict cals too far, over a period of time your body will go into starvation mode. It’s already having to break down its muscle mass to produce energy. And your body is built to survive. So every chance it gets to put a few extra calories back in reserve, it will do. And where does it put them?
Your fat stores!

#4 Your Body Cannot Count Calories – So Neither Should You

Your body isn’t capable of keeping a running total of how many calories you eat on a daily basis. It can only work meal-by-meal.
So this means you can’t skip a meal and then make up for it at the next opportunity. For example, you can’t skip breakfast in order to eat a big lunch. Your body won’t say: “Hey that’s a big lunch, 800 calories. But it’s OK because I had nothing for breakfast.”
Instead your body will struggle like anything to process 800 calories worth of food; protein, fat and carbohydrates all in one go. More than likely there will be an almighty blood sugar spike, resulting in a strong insulin response. (Insulin tells your body to store excess blood sugar as fat).
And your body is probably already in a catabolic state/ starvation mode from the lack of a morning meal – resulting in even more fat storage.
So there you have it. Eating a large meal and then “making up for it” by skipping the next one, all based on your daily calorie intake, just makes you fatter.

#5 Obsessive Compulsive

OK, so this is a fairly minor point. But do you really want to spend the rest of your life obsessing over how many calories you’re eating; pouring over food labels, too afraid to eat anything with fat in it, or anything that tastes good because it is “high calorie”? No, you don’t. And if you’ve ever tried it you will know that it is no fun. No fun at all!
Don’t get me wrong, the total number of calories you eat is important to an extent. But the kind of food you’re putting in your mouth, what it’s doing to your body, and when you’re putting it there is much more important.
And that is basically what this entire WEBSITE is about. Helping you make better food choices, lose weight, get a lean physique and improve your health.

Weight Loss Tips

Cocoa Healthy?

2011-06-01T03:08:00.000-07:00

Cocoa Healthy?

Cocoa is great for you because it is rich in flavonoids, which are plant based antioxidants. As I’ve already mentioned, antioxidants are vital for controlling the damage caused by free radicals in your body. Did you know that a cup of hot cocoa contains almost 3 times as many antioxidants as a cup of green tea?

One of the reasons that it is so effective at controlling sugar and junk food cravings is because of its bitter taste. This actually helps your body regulate appetite.
Cocoa butter also contains high levels of stearic acid which slows digestion and keeps your stomach full for longer.

Portion Control

Just a few pieces at a time, every couple of days will provide you with all of the indulgence you’ll ever need. And it still keeps your calorie intake low.
If you are just switching over to a healthy nutritional program then this fat burning food is amazing for controlling junk food and sugar cravings. It could make all the difference in those first few crucial weeks.
Some people say it is too high in calories to be taken seriously as a health food. But because it helps you control your cravings you are less likely to go on that dreaded sugar binge. So dark chocolate is actually helping you to reduce your calorie intake! And with that extra antioxidant power too, you’re on to a winner.

Cocoa Healthy?

Dark Chocolate

2011-06-01T03:07:00.000-07:00

Dark Chocolate

Everybody deserves a little treat once in a while. And let’s face it, life is too short not to eat the foods you love some of the time.

I used to have a very sweet tooth; cakes, muffins and brownies were my vice. But now I have 2 secret-weapon, fat burning foods that make sure I don’t get sugar cravings. I never get them anymore. Not ever. And these weapons are…

Organic fruit
Dark chocolate
I include quite a bit of fruit in my day-to-day diet, and I try to include at least one portion with every meal I eat (I’ve already mentioned my favorites). But when I really want to indulge myself I reach for high-quality dark chocolate.
Notice I say dark chocolate, my personal favorite is 90% cocoa. And I would never go below 70% cocoa because you’ll get too many processed sugars and other junk creeping into the chocolate blend.

Dark Chocolate

Green Tea

2011-06-01T03:05:00.000-07:00

Green Tea

Green tea (and oolong tea) has been heavily marketed as a miracle weight loss supplement in recent years. There is no doubting its fat burning qualities, but are green tea supplements nothing more than just hype?

Personally, I enjoy green tea as a delicious alternative to pain old water, but there is no need to take it in any other form than via the good old, traditional tea bag. Don’t forget that green tea can be enjoyed hot, or cooled and served over ice!

Green Tea

Is Green Tea Really Good For Weight Loss?

Be warned, heavily marketed supplements containing tea extracts are over hyped. But that doesn’t mean green tea doesn’t have fat burning qualities. There is some evidence to suggest that it can aid weight loss.
Green tea is a natural source of caffeine, and it is delivered in a much more measured dose than slap in the face handed out by coffee. Caffeine is already well regarded as a decent fat burner. And the good thing is this dosage won’t increase your heart rate uncomfortably.
So this makes green tea a pretty decent fat burner. But that’s not the only benefit…

Green Tea

Raspberries

2011-06-01T03:00:00.000-07:00

Raspberries

Generally speaking, berries are a good source of dietary fiber, low in calories, packed full of vitamins and minerals and they are a great way of adding flavor and sweetness to a bland meal. And of course, raspberries are no exception!

Raspberries

Raspberries

The fact that raspberries are high in vitamin C means that they boost your immune system, and help develop strong connective tissue. It has also been proven that they reduce the overgrowth of certain bacteria in the body and can help reduce the chance of yeast infections.
Recent research from the Netherlands, published in the journal BioFactors, shows that raspberries possess “almost 50% higher antixoidant activity than strawberries”. The research also goes on to show that the ellagitannis compounds found in raspberries are thought to prevent cancer.

Go Organic

Always remember to go organic, no matter what kind of berries you choose (I grow my raspberries in the garden). Non-organic berries are amongst the most heavily sprayed commercial crops. And their little porous skins absorb tons of those pesticides and toxins, so try to avoid non-organic wherever possible.
If you’d asked me last summer, I would definitely have listed strawberries as my number 1 favorite berry. But on flavor alone the little raspberry has stolen the spotlight, not to mention the health benefits. Remember to always have a tooth pick handy – the only downside is the little seeds get stuck in your teeth!

Raspberries

Mango

2011-06-01T02:46:00.000-07:00

Mango

Every time I eat mango, it’s like I am eating it for the first time. The taste of this delicious, fleshy fruit just blows me away! And I find it incredibly satisfying.

I often eat it it on its own, as part of a tropical fruit salad or with a few mixed berries, and you can even cook with it (it goes great in a curry). One of the most appealing recipe ideas I’ve seen in a long time was a warm, Thai mango and fish salad. I’ll have to try that pretty soon, and post it to the weight loss recipes section of course!

More Than Just A Pretty Taste

But it’s not just about taste. Mango qualifies as a fat burning food because it is packed full of vitamins (A, B1, B2, B3, C, E and K) and minerals (calcium, magnesium, iron, zinc). It’s also a great source of folic acid and tryptophan – which can stimulate the release of serotonin, the “happy hormone”. No wonder I love it so much!
You’ll also be glad to know that mangoes are rich in antioxidants, in particular betacarotene, quercetin and astragalin. Antioxidants neutralize free radicals in the body that can lead to heard disease, cancer, degenerative diseases and cause permanent cell damage.

What About The Sugar Content?

Some people worry that mango has a high sugar content, and I’ve even heard “health experts” recommend against it for that very reason. But the mango’s natural, fruit based sugars will not produce an insulin reaction like refined, processed sugars and artificial sweeteners will.

So just to clear things up, mango does not stimulate the release of fat storing hormones or spike your blood sugar level. It actually helps the production of fat burning hormones.

Mango

Foods that can help you lose weight

2011-06-01T02:37:00.000-07:00

Foods that can help you lose weight
Here is a vegetable list of veggie choices you can have that are 5g carbs, 2g protein and 25 calories. Serving sizes for these low calorie vegetables are also listed below

Foods that can help you lose weight

25 Calorie Vegetables: 5g carbs, 2g protein
Artichoke, whole 1/2 large
Artichoke Heart 2 pieces canned (not marinated)
Artichoke (Jerusalem or Sun choke) 1/4 cup
Asparagus 1/2 cup Cooked or 1 cup Raw
Bamboo Shoots (Canned, diced) 1 cup
Beans (Green, Wax, Italian) 1/2 cup Cooked or 1 cup Raw
Bean Sprouts 1/2 cup Cooked or 1 cup Raw
Beets 1/2 cup Cooked or 1 cup Raw
Bell Peppers (All Varieties) 1/2 cup Cooked or 1 cup Raw
Bok Choy, Chinese Chard, White Mustard 1 cup cooked
Broccoli 1/2 cup Cooked or 1 cup Raw
Brussels Sprouts 1/2 cup Cooked or 1 cup Raw
Butternut squash ¾ cup = 2 veg serv
Cabbage 1/2 cup Cooked or 1 cup Raw
Cactus Leaves (Nopales) 1/2 cup
Carrots 1/2 cup Cooked or 1 cup Raw
Carrot Juice ¼ cup (2 fl. oz)
Cauliflower 1/2 cup Cooked or 1 cup Raw
Cherry Tomatoes 6-Apr
Chinese Cabbage 2 cups shredded raw, 1 cup shredded cooked
Chinese Eggplant 1/2 cup
Collard Greens 1/2 cup Cooked or 1 cup Raw
Daikon (Chinese Radish) 1 cup fresh
Dandelion Greens (Boiled) ½ cup
Eggplant 1/2 cup Cooked or 1 cup Raw
Fennel 1/2 cup Cooked or 1 cup Raw
Green Beans 1/2 cup Cooked or 1 cup Raw
Greens (Collard, Kale, Mustard) 1/2 cup Cooked or 1 cup Raw
Hearts of Palm 2 sticks
Jalapeno 4 peppers
Jicama, raw ½ cup
Kale 1/2 cup Cooked or 1 cup Raw
Kohlrabi 1/2 cup Cooked or 1 cup Raw
Leeks 1/2 cup Cooked or 1 cup Raw
Mixed Vegetables (without Corn, Peas, Turnips) 1/2 cup Cooked or 1 cup Raw
Mushrooms 1/2 cup Cooked or 1 cup Raw
Mustard Greens 1/2 cup Cooked or 1 cup Raw
Okra 1/2 cup Cooked or 1 cup Raw
Onions 1/2 cup Cooked or 1 cup Raw
Pea Pods 1/2 cup Cooked or 1 cup Raw
Pimento 2 medium or ½ cup
Pumpkin, mashed ½ cup
Radishes 1 cup Raw
Rhubarb 1 cup
Rutabaga 1/2 cup Cooked or 1 cup Raw
Sauerkraut, canned ½ cup (High in Sodium)
Snow Pea Pods 1/2 cup Cooked or 1 cup Raw
Spinach 1/2 cup Cooked or 1 cup Raw
Sprouts (Alfalfa, Bean, Soybean) 1 cup raw, ¾ cup cooked
Spaghetti Squash 1 cup raw, ½ cup cooked
Sugar Snap Peas 1 cup raw, ½ cup cooked
Summer Squash 1/2 cup Cooked or 1 cup Raw
Tomato 1/2 cup Cooked or 1 medium raw
Tomato Canned 1/2 cup
Tomato Paste 1 Tbsp
Tomato Puree 1/4 cup
Tomato Juice (low sodium) 1/2 cup
Tomato Sauce 1/3 cup
Turnips 1/2 cup Cooked or 1 cup Raw
Vegetable Juice (low Sodium) 1/2 cup
Yellow Snap Peas (Frozen) ¼ cup
Yellow Squash 1/2 cup Cooked or 1 cup Raw
Water Chestnuts (canned
Zucchini 1/2 cup cooked or 1 cup raw
Foods that can help you lose weight