How To Lose Weight The Healthy Way

9 Economical Ways to Lose Weight

2013-01-09T12:43:00.000+11:00

If you’ve resolved to lose weight or get healthier this year, you’re not alone. According to a 2013 Outlook Survey organized by TD Ameritrade, 42% of Americans made health-related resolutions this year.

If you’re asking yourself how you’re going to lose weight and still maintain your budget, our budget experts say if you’re careful, eating a healthy diet is no more expensive than picking up that value lunch at your local fast food joint.

Here are 9 of their tips for losing weight while still maintaining a fat wallet:

1. Make monthly resolutions
When a resolution is fresh in our minds, we tend to approach it with more vigor and commitment. So instead of thinking about the whole year, break it down by month and shake up your routine with creative ideas to keep you inspired ! For example, if your goal is saving money while losing weight, resolve to get into a habit of clipping coupons in January. In February, resolve to brown bag your lunch instead of eating out. Keep making those resolutions to form new habits throughout the year.

2. Ditch the gym.
You don’t need a pricey gym club membership or a personal trainer to get healthy, says Dan Giuglianotti, a physician and certified health fitness specialist at the American College of Sports Medicine. Try to get 30 minutes of moderate-intensity exercise at least five days per week while watching what you eat and your clothes will start fitting better. Use a cheaper portable equipment like FitBit to track your exercise activities and keep them in check.
3. Don’t ditch the exercise.
Just because you’re ditching the gym doesn’t mean you don’t have to exercise. Walking, running, aerobics and yoga can be done at home, but if you feel you need exercise equipment, buy it used, says Kendal Perez, a savings expert “Hit up discount retailers for basic fitness accessories like dumbbells, yoga mats and medicine balls for a fraction of fitness-store prices,” Save on expensive exercise equipment by getting a personal tracker that tracks your exercise activities. This little device tracks your steps and calories burned thus keep your goal in check.

4. Plan your meals.
Everyone knows a planned meal is typically a healthier meal. Brenda Della Casa, director of online content and community at Preston Bailey Designs, says, “Plan your meals, and understand the way carbs, fat and proteins work in your body.” Avoid high calorie pasta or noodle, and replace with a great alternative such as the low calorie shirataki noodle. If you need to save time and yet have variety of choice, checkout Diet Directs they have lots of great low fat products.

5. Tap into friends for support.
“My friends started a paleo challenge last year and we all uploaded our meals on a Facebook page to help one another,” Casa says. “I ate an enormous amount of veggies and fruits and lean meats. I never looked better; most of us were in great shape as a result, just in time for our friend's destination wedding in Puerto Rico.”

6. Find in-season produce.
In-season produce is always cheaper. You might find these items at local farmer’s markets, health food and organic stores. “Enjoy food when it is bountiful and cheaper,” says Katherine Lindholm, a certified nutritionist with the North Texas Food Bank.

7. Read the sales sheets.
Lindholm advises going online for a store’s sales sheet or picking one up as you enter the store. “Make purchases based on what's a good deal and what you will actually eat.” Also, it’s a good idea to check other store sales sheets; some stores will honor sale prices of their competition. You can also research on weight loss products before you buy

8. Get rid of processed foods.
Eat as many unprocessed, whole foods such as beans, whole grains and vegetables as possible. Instead of buying salad in bags, buy lettuce and wash it yourself. Cook whole grains and beans from scratch. They are incredibly affordable. Be creative, if you love pasta and noodles you can try the low calorie Miracle Noodle that taste as good !

9. Compare.
Shop wisely for the best-priced items. Be sure to compare the per unit, instead of just relying on what may seem like the least expensive item based on the total cost,” says Charla McMillian, a National Strength and Conditioning Association-certified specialist. “Often when unit price is compared it may be discovered that the lower price reflected a smaller package.”

Christmas Season Weight Loss Tips

2012-12-01T19:13:00.000+11:00

Christmas, or the "silly season" as it is affectionately called, is a particularly perilous time for those of us who want to lose weight. In this article we provide our top ten weight loss tips for the holiday season so that many of us can maintain our weight loss momentum, maintain our weight in an acceptable zone for the holiday period, or at least minimize the 'weight gain damage' so that come January 1, we'll have a few less kilos of weight loss attached to our New Year's resolution.

Tip 1. Keeping our alcohol consumption in check.

Alcohol is high in kilojoules/calories. In fact 1g of alcohol contains around 28 kilojoules or 7 calories. In addition, all of these calories are known as "empty" calories because they provide no real nutritional value to our body. One of the reasons many of us put on weight during the Christmas season is because our alcohol consumption 'goes through the roof' during this time.

Drinking at office parties, get-togethers with friends, Christmas Eve, Christmas dinner and of course the big one, New Years Eve are all part of the festive season and at most, if not at all of these occasions, alcohol consumption is part of the social mix.

But we don't have to be a party-pooper if we're watching our weight. We just need a strategy to cope with the situations we know we'll find ourselves in.

For example we can try:

-Alternating alcoholic drinks with low calorie non-alcoholic drinks or water.

-Using or asking for low calorie/diet mixers with our spirits.

-Making wine Spritzers using mineral or soda water and our favourite wine.

-Substitute pre-prepared "alcoholic soft-drinks" with a shot of our favourite spirit and a low calorie mixer.

-Making allowances for alcohol in our daily diets (kilojoule/calorie quota) - without skipping meals to compensate, which is not a good idea.

-Remembering that moderation is the key.

Tip 2. Ask for sporty presents for Christmas.
If our partner, family and friends don't know what to buy us for Christmas, perhaps we should suggest that we would like something sporty or that involves physical activity of some kind.
For example, why not hint that we would love to receive:

-A new pair of walking or jogging shoes.
-Some new workout wear, like t-shirts, shorts, or a new tracksuit.
-A new bicycle or tennis racquet.
-Some exercise videos or a Swiss Ball.
-A six month gym membership or membership to the local golf club.
-A dozen sessions with a personal trainer.
-Some rollerblades.
-A set of dumbells for working out at home.

Tip 3. Allowing ourselves some indulgence days.

Christmas and holidays are meant to be enjoyed; a happy time to spend with close friends and family.Part of that enjoyment comes from eating and drinking our favourite foods and drinks and it would be a real shame to deny ourselves some of these simple pleasures.Having said that, balance is the key to really enjoying the festive season and this includes balancing out our meals each day and balancing our 'good' and 'bad' days each week.Having one indulgent day per week is usually OK, even if we are trying to lose weight.

So if we think that the whole of December is the most dangerous time for us, we can allocate 4 days within that month where we can let our 'hair down' a little and enjoy the good stuff.If we were to allocate, for example, Christmas day and New Years Eve as two of those days, we still have two others to allocate to enjoying an office party or get-together with friends and we'll still be right on track.

Tip 4. Don't let our exercise routine slip.

The end of year holiday season may be a time of catching up with old friends and family mixed with a little overindulgence, but it shouldn't be a time when we have to give up completely on our regular exercise routine.

Sure, we'll all be very busy during December shopping for presents, cards and festive foods, making plans for BBQ's, Christmas lunch and dinner and New Years Eve, and catching up with people during the week and on weekends, but these things needn't interfere with our healthy habits, like exercising.

If we exercise in the mornings, there aren't any good excuses not to continue to do so before the rigours of these hectic days begin (other than a hangover and lack of sleep from partying the night before!).

If we like exercising throughout the day or in the evenings, and there are now some festive activities competing for the same timeslot, perhaps we can make allowances for this by changing when we exercise and perhaps how we exercise - like exercising in the mornings and increasing the intensity so we can burn the same amount of energy during a shorter workout - just until all the festivities are over.

Tips When Dining Out

2012-11-21T07:00:00.000+11:00

Do you consistantly starve yourself until you get to the restaurant, and then order everything on the menu to fill the hunger gap? If you are serious about watching your weight there are things you can do to be a more ‘informed diner’ so you make the right decisions on what food to eat when you dine out.

Fitness expert Bob Green (yes, the same Bob Green from the Oprah show) gives us a few tips on what to consider at different types of restaurants.

Italian Restaurants
-Skip the bread basket. At the very least, don’t have it sitting in front of you for the whole meal.
-Split the pasta dishes. Portions are normally large enough for two.
-Choose soup for a meal, like Minestrone.
-Avoid anything called ‘parmagiana’ as it is usually fried and layered with cheese.

Chinese Restaurants
-Watch the oil and avoid anything deep-fried.
-Remember most of the calories are hidden in the sauces.
-Say "no" to egg rolls - they are filled with fat.
-Avoid dishes with eggplant in them - they soak up the oil like a sponge.
-Choose brown rice over white. Don't mistake fried rice for brown rice.
-Fortune cookies are okay to eat - they only have about 30 calories.

Mexican Restaurants
-Skip the chips/nachos.
-Substitute salsa for other toppings such as cheese, guacamole and sour cream.
-Avoid quesadillas and enchiladas that are filled with cheese. Tamales are filled with fat.
-Try to only eat half a burrito - save the rest for later.
-Taco salads are a good option - just don't eat the shell. The shell doubles the calories.
-Fajitas are a good option. Load them up with veggies and salsa, skip the sour cream.

Bob believes there is “nothing more dangerous than showing up at a restaurant really hungry.” Being an informed diner can save you hundreds of calories in just one meal. To buffer the hunger, be sure to snack before you go out.

Boost Your Memory With Caffeine

2012-11-18T17:57:00.000+11:00

There have been a lot of negative reviews of the consequences of consuming coffee, tea or eating chocolate because of the amount of caffeine that these substances contain. There might be a silver lining to the caffeine cloud though and that's how caffeine can play an important role in boosting your memory.

Often we experience short term memory problems. At times it can be whether we turned off the water after we brushed our teeth or if we locked the door before we went to bed. These things can nag at our minds enough that we turn our car around to make certain that we won't be faced with a flood because of running water or we jump out of bed only to find that we did indeed lock the door.

Life is busy and it's easy to forget some of the smaller things that we take for granted. Our minds might have trouble focusing because of a conflict at work or stress at home. This isn't an uncommon occurrence and it happens everyday to people of every age. Losing track of tiny details is common but certainly not something that we need to live with. There are steps that we can take to improve our memory enough that we never have to deal with having our minds filled with those nagging thoughts again.
If you find that you're one of the people who can't put their finger on certain small facts and it has become a frustration for you, it might be time to consider the benefit of caffeine in relation to short term memory.

Caffeine is a stimulant and it works to stimulate not only our hearts but our minds as well. It can give a person the extra boost they need to clear their mind. Many people feel the need to have a cup of coffee each morning so they can focus. The caffeine that is found within the coffee jolts the brain and the memory can retain more information. You probably know someone who says that they can't function until they've had their coffee. It appears that there's more truth in that statement than most of us have ever realized. That first cup of morning coffee gets the memory gears moving in many people.

This can be especially important for many people at work. Having the ability to retain important information is essential for their employment. If they find their memory lacking it could have serious consequences that stretch far beyond some of the minor annoyances that they might experience at home when they forget to do things.

A cup of coffee or tea in the morning might be just the prescription to boost the memory enough that the rest of the day you function at full memory capacity. The same can be said for the lull that many people experience by mid-afternoon. Having a piece of chocolate or a cup of hot chocolate stimulates your memory again and the rest of the day will flow as smoothly as the beginning did.

Nutritional Goodies Of Apricots

2012-11-15T17:43:00.000+11:00

Apricots are somewhat lesser known in society, but pack a super nutritional punch.

Alexander the Great fell in love with this surprisingly sweet fruit in Asia, where he found them growing wild. When he returned to Europe from his military expeditions, he brought some with him.

The ancient Romans gave the apricot its name - from the Latin word for "precocious" - because the apricot is the first fruit of the season to ripen. The name stuck, and the apricot spread all over, from Europe, to America, and all the way to Australia.

The apricot is a fantastic fruit - loaded with beta carotene, iron, fiber, vitamin C, and several B vitamins. If you dry an apricot, its nutrients get more concentrated, making dried apricots a great snack.

Whether fresh or dried, eating apricots will help you fight the effects of aging, protect your eyesight, ward off cancer, and prevent heart disease.

4 ways apricots keep you healthy
Combats cancer.
If you get indigestion from eating tomato products - the prime source of lycopene - here's great news for you. Apricots, especially dried ones, are another source of lycopene, the amazing carotenoid that can help prevent prostate, breast, and several other cancers. Though apricots aren't nearly as good a source of lycopene - about 30 dried ones have the same amount as one tomato - munching on them throughout the day can boost your lycopene quicker than you think.

Apricots are also a good source of the most famous carotenoid of them all - beta carotene. This powerful antioxidant reduces your risk of some types of stomach and intestinal cancers. To get these benefits, experts suggest getting at least 5 milligrams of beta carotene each day. That's equal to about six fresh apricots.

Halts heart disease.
Eating dried apricots as a snack can punch up your levels of iron, potassium, beta carotene, magnesium, and copper. These important nutrients help control your blood pressure and prevent heart disease. Plus, as few as five dried apricots can give you up to 3 grams of fiber, which sweeps cholesterol out of your system before it has a chance to clog your arteries.

Chases away cataracts.
What you eat can affect your vision. Dr. Robert G. Cumming, the lead researcher for the Blue Mountains Eye Study, says, "Our study confirms the importance of vitamin A for cataract prevention." Cumming adds, "Our overall conclusion is that a well-balanced diet is needed for eye health."

Since apricots are a good source of beta carotene, which your body converts to vitamin A, and several other nutrients, they could be just what you're looking for.

Adds to a long life.
Believe it or not, some people claim apricots are the secret to living to age 120. They get this idea from the Hunzas, a tribe living in the Himalayan Mountains of Asia. Common health problems, like cancer, heart disease, high blood pressure, and high cholesterol, do not exist in Hunza. And researchers are wondering if apricots, a main part of their diet, are partly responsible. The Hunzas eat fresh apricots in season and dry the rest to eat during their long, cold winter.

Although eating apricots can't guarantee you'll live a long life, recent research suggests the little fruit may help you live a better life. The B vitamins in dried apricots may protect you from Alzheimer's and age-related mental problems, like memory loss.

Pantry pointers
From June to August, the finest fresh apricots roll into your supermarket from California and Washington state. Keep your eyes peeled for the tastiest of the bunch. They'll wear a beautiful, bright orange skin, and they'll look and feel plump. Avoid apricots with yellowish or greenish tinges and those that are hard, shrunken, or bruised.

Just like their cousin the peach, apricots can ripen on your kitchen counter at room temperature. When they feel and smell ripe, wrap them in a paper bag and store them in your refrigerator. They'll stay fresh for several days.

During the winter months, satisfy your apricot craving with fruits imported from South America, or enjoy canned apricots, jams, spreads, and nectars.

The Seven-Minute Workout

2012-11-12T08:00:00.000+11:00

Get fit in just seven minutes with this exclusive workout from Dr. Oz and trainer Joel Harper.

Are Your Relationships Making You Fat?

2012-11-09T17:47:00.000+11:00

Are you constantly surrounded by temptation? Can’t say no to those fattening lunch dates, or those home-baked pies from your mother-in-law or to the huge box of chocolates from your partner? The diet is hard enough without high-calorie foods being pushed in your direction.

How can you stick to your resolve?

WebMD experts offer five simple strategies to help you stick to a healthy eating plan (even when you're surrounded by non-dieting friends and loved ones).

1. Make a Statement. It’s up to the dieter to make his or her feelings known. Directly ask your loved ones not to give you food as gifts or eat in front of you. No matter how strong you are, you can't stare fattening foods in the face every day without your willpower breaking down.

2. Keep Temptation Out of Sight. Even if your loved ones agree to eat their fattening goodies when you're not around, ask them to keep it in a cabinet where you don't normally go for your diet foods - you'll be less tempted to eat it.
3. Learn the Art of Substitution. Give yourself a taste treat of your own by preparing a less-caloric dessert that captures some of the essence of what your family members are wolfing down. Be creative and you'll find that watching others eat the goodies won't be so hard.

4. Share the Health. Make the foods that everyone craves in a more healthful and calorie-conscious way. Use no-fat yogurt in place of mayonnaise, use skim milk instead of whole milk, make lasagna with low-fat cheese. Creating a low-calorie shopping list will also help. Choose baked chips instead of fried, popcorn instead of cheese doodles, diet soda instead of regular, you will be helping everyone.

5. Be Reassuring. Even when they say you look good the way you are, reassure your partner that your weight loss goals are driven by health, not vanity, and that losing those extra pounds will help ensure a better future for both of you. Explain the serious health risks involved in being overweight.

No- you’re not weak-willed. You’re human. Just don’t let those around you get the best of you. Follow these five easy steps and you won’t fall off the weight loss wagon.

Can Exercise Make You Smarter?

2012-11-07T02:00:00.000+11:00

Be Healthier With Veggies

2012-11-05T17:50:00.000+11:00

The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day. When you first hear that number, it may seem like a lot, but it is actually much easier than you think to fit that many servings of fruits and vegetables into your daily diet. For one thing, the shelves of the grocery stores are fairly bursting with fresh fruits and vegetables. In addition, vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket. With all these fruits and vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.

When you take into account how much a serving really is, it is actually quite easy to get five to nine servings of fruits and vegetables per day. For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how low the prices usually are, it is easy to see how easy to reach this daily goal really is.
One great way to get the nutrients you need from fruits and vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every color of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet every day.

When shopping for fruits and vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.

Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day. Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies.

New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.

Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement. Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.

In addition, fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day.

So don’t forget to get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.

Best Carbs To Drop a Dress Size

2012-11-02T17:03:00.000+11:00

Healthy Food To Stock Up On For A Hurricane

2012-10-31T12:20:00.001+11:00

Celebrity Courtney Smith On Her Atkins Diet

2012-10-30T00:00:00.000+11:00

How To Become A Morning Exerciser

2012-10-28T22:00:00.000+11:00

Exercising in the morning will jump-start your metabolism and keep you feeling energised all day!

Statistically, people who exercise in the morning are more likely to stick with their routine. Morning exercisers also burn more kilojoules, eat less junk, and feel more energised throughout the day. And these are just some of the benefits of working out in the morning!

1. Slowly Start Moving Up Your Bedtime
Working out in the morning is counterproductive if you’re not getting enough sleep (numerous studies have linked a lack of sleep to everything from weight gain to an increased diabetes risk, not to mention low energy and fatigue), and trying to wake up early if you aren’t fully rested is even more difficult. Your strategy: First, decide what time you’ll need to start waking up to make your workout happen, and then calculate what your new ideal bedtime should be (most experts recommend 7-8 hours of sleep each night for best health and weight-loss results). If you usually hit the sack at midnight, don’t expect to start falling asleep at 9 p.m. right away. Start going to bed 15 minutes earlier each night until you gradually reach your ideal bedtime (and remember, the hours you spend in bed are not the same as hours spent sleeping, so be sure to allow yourself some time to unwind and fall asleep too). In the meantime, you can still fit in a morning workout! Use this “sleep transition” period to focus on shorter, targeted workouts.

2. Determine a Realistic Strategy for Success
Is the gym really the best option for you at 6 a.m.? Dragging yourself, work clothes, shoes, hair dryer, and makeup bags all the way to the gym—ugh, we’re ready to go back to bed just thinking about it! Isn’t there something easier you could do instead? A great workout DVD or a home routine can be just as effective as a gym session.

More great options: Walk or jog around the neighbourhood, or check for bootcamp sessions at nearby parks. Find a way to make your morning workout something you’ll look forward to and be able to stick with without a lot of extra effort (with the exception of the effort you’ll put into your actual sweat session, of course).

3. Plan to Fail
Yes, you read that right. While we do love the expression “fail to plan, plan to fail,” being prepared to fail truly is the best credo you can have when it comes to sticking with your fitness routine. Life happens, and you’ve got to be prepared with a backup plan. Maybe you decided your best morning workout strategy was running outdoors—so what happens when you wake up on a rainy day? Decide ahead of time what you’ll do if (when) something out of your control comes up. Create more than one alternative so that when your workout partner cancels or that thunderstorm hits , you’ll still be able to rise, sweat, and shine.

4. Psych (or Bribe) Yourself Up
Even if you have had 8 hours of sleep, it can still be a struggle to get up before the sun does. That’s why we highly recommend bribery. If you love to start your day with a coffee , make a deal with yourself that you’ll only be allowed to stop on your way to work if you fit in your workout first (and make sure to avoid the high-kilojoule, sugar-packed drinks and pastries on the menu). Or if you’ve had your eye on an amazing new pair of shoes, treat yourself to them only if you make a month’s worth of scheduled morning workouts. It may sound silly, but if the thought of your new shoes or skinny latte helps get you out of bed, it’s worth trying!

5. Build a Motivating A.M. Mix
Never underestimate the power of great music to motivate you to get moving. And you don’t have to wait until you’re ready to exercise to turn on a rockin’ mix! Start blasting your tracks as soon as you sit up. Add your favourite songs—the ones that really get your heart racing—to your mix and change it often so it always feels fresh and inspiring. What’s your favourite workout playlist? Send us your workout playlist and win!

6. Share Your Plans on Social MediaWe’re not suggesting you share every detail of your workout with the world, but getting feedback and support from your social network can help you stay on track towards reaching your fitness goals—especially at the crack of dawn when you need it most. Post your workout plans the night before (example: “Trying out a new Kettlebell class in the morning!”). You might be more motivated to get out of bed after announcing it on your Twitter feed.

7. Prepare for a Painless Pre- and Post-Workout
Zap morning workout excuses by making your pre- and post-workout routine as simple as possible. Put your workout clothes, socks, shoes, even your hair elastic right next to your bed so you don’t have to waste time fumbling around for your gear. And don’t let the thought of sweaty hair keep you from a good training session before work. We are huge fans of dry shampoo (and polished ponytails) in cold weather, and a quick, water-only rinse in the shower on warmer days. Pick out simple work outfits (i.e. a dress versus a three-piece outfit) on days you know you’ll be short on time.

Reference : ShapeMag

8 Simple Steps To Eating The Mediterranean Way

2012-10-27T08:30:00.000+11:00

1. Eat lots of vegetables. From a simple plate of sliced fresh tomatoes drizzled with olive oil and crumbled feta cheese to stunning salads, garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys, vegetables are vitally important to the fresh tastes and delicious flavors of the Med Diet.

2. Change the way you think about meat. If you eat meat, have smaller amounts – small strips of sirloin in a vegetable sauté, or a dish of pasta garnished with diced prosciutto.

3. Always eat breakfast. Start your day with fiber-rich foods such as fruit and whole grains to keep you pleasantly full for hours. Layer granola, yogurt, and fruit, or mash half an avocado with a fork and spread it on a slice of whole grain toast.

4. Eat seafood twice a week. Fish such as tuna, herring, salmon, and sardines are rich in omega-3 fatty acids, and shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.

5. Cook a vegetarian meal one night a week. Build meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices. Down the road, try two nights per week.

6. Use good fats. Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.

7. Enjoy some dairy products. Eat Greek or plain yogurt, and try small amounts of a variety of cheeses.

8. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.

Reference : Oldways

Switch On Your Fat-Loss Hormones

2012-10-26T21:00:00.000+11:00

Struggling to lose weight? Learn how you can optimise your body’s natural weight-loss weapons.

1) Ghrelin: Ghrelin is your hunger gremlin. It is produced in your stomach and, like many fat-loss hormones, works with your brain to signal that you are hungry. Reducing kilojoules, in an effort to lose weight, causes an increase in ghrelin. Even after 12 months of a reduced-kilojoule diet, research shows that ghrelin levels stay elevated. In other words, your body never adapts to eating less and constantly sends the “I’m hungry” signal, which is why maintaining weight loss is often harder than losing it in the first place.

What to do: Intense exercise decreases ghrelin levels, making it a key component to fat loss and weight maintenance.

2) Leptin: Leptin is a type of hormone called an adipokine that is released exclusively from fat cells. Leptin interacts with your brain to get your body to eat less and burn more kilojoules. The more body fat you have, the more leptin your fat cells will release. However, too much body fat leads to too much leptin being released—a condition called leptin resistance. When this occurs, your brain becomes numb to leptin’s signal.

What to do: To maximise leptin sensitivity, get adequate sleep and pack your diet full of antioxidant-rich berries and green and red vegetables. Losing weight also enhances leptin sensitivity and gives you some momentum, as the more weight you lose, the more effective leptin will become in your body.

3) Adiponectin : Adiponectin is another adipokine, but unlike leptin, the leaner your body is the more adiponectin your fat cells will release. Adiponetin enhances your muscle’s ability to use carbohydrates for energy, boosts your metabolism, increase the rate in which your body breaks down fat, and curbs your appetite.

What to do: You can maximise your adiponectin levels by moving more during the day (getting leaner) and replacing carbohydrates in your diet with monounsaturated fats (olives, avocados, etc).

4) Insulin : Insulin plays a very important role in your body and is key for recovering from exercise, muscle building, and maintaining optimal blood sugar levels. However, when carbohydrate intakes are high and insulin is left to run wild in the body, it can inhibit the breakdown and burning of stored fat. Insulin and carbohydrates are very tightly linked. The more carbohydrates you eat, the more insulin will be released.

What to do: To optimise insulin for fat loss, aim to get most of your carbohydrates from vegetables and some fruit. Limit grains and starches to smaller portions directly after exercise.

5) Glucagon: Glucagon is a hormone that acts directly opposite to insulin. While insulin stores carbohydrates and builds fat, glucagon is responsible for breaking down stored carbohydrates and fats and releasing them so your body can use them for energy.

What to do: Eating a protein-rich, low-carbohydrate meal is the best way to maximise glucagon release.

6) Cholecystokinin: This hormone is released from the cells in your intestines whenever you eat protein or fat. But it doesn’t just stay in your gut. Instead, it communicates with your nervous system to flip the satiety switch while simultaneously working with your stomach to slow the rate of digestion. The end result is that you feel fuller longer.

What to do: Take full advantage by making sure you have protein and fat at every meal.

7) Epinephrine: Known as a fight or flight hormone, epinephrine drives the burning of fat and its release for energy in the body. Epinephrine can also aid in appetite suppression.

What to do: Exercise is the best way to turn on epinephrine release in your body, interval training in particular cranks up epinephrine.

8) Growth Hormone: Considered to be the fountain of youth by many, growth hormone also helps with fat loss. Growth hormone interacts with fat cells and coaxes them to break down and burn stored fat for energy.

What to do: Growth hormone can be increased through intense exercise like intervals or circuit training and sleep. To maximise the fat-burning effect of growth hormone, train hard and sleep well.

References

How To Reduce Bulky Cheeks

2012-10-23T00:00:00.000+11:00

10 Awesome Weight Loss Tips For Busy Women

2012-10-20T08:00:00.000+11:00

1. Have an eat out strategy

Eating out is one of the main reasons many career women say they’re carrying extra kilos, but if you make healthier choices, frequent business lunches need not derail your weight loss efforts. In her diet book The Wall Street Diet (Hyperion), nutritionist Heather Bauer says you need to determine a dining out strategy before you hit the restaurant.

Decide in advance: Will you have a cocktail, a piece of bread from the bread basket, or a light dessert such as sorbets?
Check out the restaurant’s menu ahead of time (most are available online) and pick a simple dish, such as a lean steak, grilled salmon, or a chicken salad.
Ask for any sauces and dressings to be served on the side, and always opt for vegetables or a baked potato instead of chips.
Business lunches can be distracting because you’re focusing on the conversation, not on how much you’re eating, so remember that restaurant portions are generally much larger than what you actually need. Don’t feel pressure to finish your meal; eating more than you need is just as wasteful as leaving some left over.
Another useful tip is to order fiddly food, such as prawns or mussels. Having to pick them out of their shells will slow down your eating, and research shows the slower you eat, the less you’ll consume.
Eating with chopsticks may do the trick too, so sushi or Asian dishes are a good bet (but opt for veggie stir fries rather than creamy coconut milk curries).

2. Never skip breakfast
‘The single biggest mistake when planning on losing weight is not to eat breakfast,’ writes Patrick Holford in The Holford Low-GL Diet (Piatkus). We know you’ve heard it before, but up to 40 percent of women still admit to regularly skipping breakfast in an effort to save time or cut kilojoules. Research shows that this is a sure fire way to undermine your weight loss goals because going too long without eating causes your body to conserve energy by slowing down your metabolism and burning kilojoules at a slower rate.

The good news is you don’t need a big breakfast to fire up your metabolism – eating an apple, banana, or cereal bar on the way to work will suffice if you don’t have time to sit down to a proper breakfast. But top this up with a small tub of yogurt and handful of nuts or wholewheat crackers with peanut butter, or even a boiled egg, once you get to work. Including protein at breakfast will keep you feeling fuller for longer.

3. Get up from your desk
Get your blood circulating, clear your head, and keep yourself energised by getting up from your desk at regular intervals, and if possible, take a 15-minute walk during your lunch break. Make a resolution to get up and walk to your colleague’s desk or office if there’s something you need to chat about, rather than sending an email or picking up the phone. Remaining chained to your desk all day will kill creativity and compound stress – which in turn can lead to comfort eating.

4. Keep track of cravings

Successful weight loss depends largely on learning to say no to treats and temptations, but if your craving is particularly persistent, denying yourself that chocolate or packet of chips will only make the urge more intense. Allow yourself a small portion of the food you crave, but make sure it’s only a small amount. Check what triggers your most intense cravings – is it an emotional response? Did you skimp on lunch earlier? Did you get less than seven hours sleep last night? Keep track of what’s triggering your cravings and try to avoid these situations where possible. And make sure that giving in to cravings is the exception, not the rule.

5. Keep a reminder at your desk

‘Ask yourself why you want to lose weight,’ advises Stephen Gullo, author of The Thin Commandments Diet (Rodale). Being honest about your reasons helps you get (and stay) motivated. If fitting into a smaller size is your goal, embrace it. Put up a photo of an outfit (or bikini!) you want to wear somewhere visible. If your diet was prompted by a health concern, keep photos of friends and family on your desk. These examples will serve as a visual reminder of why you’re dieting and help keep you motivated.

6. Have a mid-afternoon snack

For each meal or snack, eat both protein and carbs; such as cereal and milk, an apple with peanut butter, wholewheat crackers with low-fat cheese slices, raw veggies with low-fat cottage cheese, wholewheat pita bread with hummus, or a smoked chicken sandwich.

Protein takes longer to digest than carbs, so you’ll stay satisfied longer, and a US study found that when women had a high-protein lunch, they ate 31 percent fewer kilojoules at dinner than when they had a high-carb lunch. Eating smaller meals, with a snack between meals will keep up your energy, concentration and alertness levels – and you’ll ward off that late-afternoon slump that’s likely to lead you to the office vending machine.

7. Be snack savvy

Avoiding social occasions in an effort to avoid temptation holds little benefit if you’re planning to keep the weight off for good. There will always be occasions to celebrate, so learning to say no, choosing healthier options, and limiting your drinks intake is crucial to long-term weight loss success. Best advice: “Avoid pastries, pies, mini quiches and deep fried foods,” advises dietitian Ria Catsicas. Instead, go for lean protein options such as chicken or beef kebabs; chicken drumsticks (remove the skin), smoked salmon rolls, or sushi. Vegetable crudites with hummus are also a good bet. Opt for light drinks such as wine (or better yet, wine spritzers), light beer, or whiskey with soda. And stick to a two drink limit – any more than that and you’re likely to forget your weight loss goals altogether.

8. It’s OK to buy dinner sometimes

“So many women tell me they walk through the door after a long day, grab a big chunk of cheese and a box of crackers and call it dinner. They’re tired and don’t want to go to the trouble of fixing a proper meal for themselves,” says nutritionist Kathy McManus.

If you’ve had a long day and know you’ll be too exhausted to make a proper meal for dinner, stop at a supermarket on the way home. Most supermarkets stock a range of low-fat prepared meals designed to meet nutritional requirements. Good choices include grilled or steamed fish or chicken breasts with vegetables and brown rice; wholewheat pastas with tomato-based sauces; salads with lean protein; or vegetable bakes with lentils. The benefit of buying these meals is that they are portion controlled, so there’s no risk of cooking too much food and then eating a double portion for dinner.

9. Get your zzz’s

Sacrificing sleep time in order to get more done will sabotage weight loss, and a growing body of evidence links this to excess kilos. Sleep deprivation alters the levels of two key appetite controlling hormones: it decreases leptin (which normally puts the brakes on eating) and increases ghrelin (which triggers hunger). Get at least seven hours a night, even if it means you have to cancel your early morning gym session or turn off the late night news.

10. Stop your all-or-nothing attitude

Successful weight loss isn’t about being perfect, it’s about being practical over the long haul, says Bauer in The Wall Street Diet. Instead of dwelling on that second (or third) slice of cake you ate, have a practical recovery plan to get yourself back on track as soon as possible. If you’ve slipped up today, cut back on carbs tomorrow. Or simply have a light supper such as a baked potato with steamed veggies to compensate. Remember: It’s not those extra kilojoules that do the damage; it’s an all-or-nothing attitude that will cripple your resolve, writes Bauer.

Reference : ShapeMag

4 Ways to Stop Stress Fast

2012-10-19T07:00:00.000+11:00

Is stress affecting your body? The answer to this question is a big “YES! The number-one complaint that I am hearing these days is: “I am under so much stress and it is causing me to overeat. I am storing fat around my midsection; what can I do to de-stress myself so that my body doesn’t suffer?”
First, we all need to get in touch with our bodies so that we can recognize what it feels like to be relaxed and how it feels when we are stressed.
The first thing I like to ask a person is are your shoulders (trapezoids) up by your ears? When we are stressed, our shoulders rise up to ear level; it causes your shoulders to slump over, and allows gravity to take over and continue to pull our bodies toward the ground. This ages our bodies more than you can imagine. Bad posture makes us look much older than we really are, and it can cause headaches among other things.

If we can all learn to relax, we will solve our eating/stress problems at the core level where they need to be addressed. If work or life is making you so stressed that you can’t seem to relax, there are solutions out there for you that can help you feel better right away so that you can navigate your way through what needs to be done.

4 Ways to Stop Stress Fast

Stress check. Not sure how stressed you are? Perform a posture check to see if your shoulders are visiting your ears or if your breathing has become shallow and quick. Try taking a deep breath and tell your shoulders to “wilt” or “relax”. They will relax just by the power of suggestion and your breathing should slow down. If you are very tense, this may take multiple breathes. If you are super tense, this may take time, so be patient and don’t give up. It is well worth the trouble, and you will not only feel better, you will look fitter too.

Just breathe. Find a quiet place and take a 5-minute de-stress break to practice your breathing. Take a deep breath in through your nose and exhale out through your mouth slowly, as if there were a feather right in front of you and you don’t want it to move. Take five seconds to fully exhale. This is one of the simplest yet most effective things we can do to de-stress our bodies and stop the stress hormones from escalating, causing fat to be stored around your midsection.

Exercise! The right kind of exercise will help burn off some of that anxiety and will help you sleep better. If you workout too intensely, guess what? You actually cause your stress hormones to rise – not fall – and that makes our bodies store fat instead of releasing it! Exercise at a moderate intensity daily – not too hard or too easy, but middle to moderate is what works. If you can’t sing while you’re exercising, you’re working too hard! Slow down!

Use the right supplements. Drop any supplements that has energizers in them and keep your caffeine intake low. Taking oxytocin will help ease anxiety instantly without making you drowsy. Be sure to buy this from a reputable source and follow the directions on the label. Taking more is not better. Oxytocin is a great way to balance your energy levels; you will feel better all day long by minimizing the highs and lows that go along with stress.

Reference: Lisa Lynn

Food That Flush Fat from Your Body

2012-10-17T17:19:00.000+11:00

Did you know that certain foods can actually work to naturally fight body fat? Learn how to really make your diet work for you.

You don’t always have to subtract foods from your diet to achieve results. In fact, by adding these foods to your meals, you’ll help your body blast fat so you can shed stubborn pounds.

Chia Seeds
Chia seeds are super high in soluble fiber which, in addition to filling you up, has cholesterol-lowering properties and prevents the absorption of fat. For a hydrating metabolism-boosting beverage, try a chia seed cocktail. Add chia seeds, a slice of lemon and a dash of agave to distilled water.

Pepitas
Pepitas is the Spanish word for pumpkin or squash seeds. These seeds are high in omega-3 fatty acids, which have been shown to decrease the body’s ability to store fat. They’re also high in protein and magnesium which helps curb cravings and strengthen muscles. Try eating 1 cup of seeds a few times a week either by roasting them or sprinkling them on meals.

Daikon
A member of the radish family, daikon is an excellent source of fiber, vitamin C, phosphorus and potassium. Daikon is a common ingredient in Asian cuisine and it contains natural enzymes that aid in the digestion of fat and carbohydrates. Peel and grate this vegetable, and add to soups, salads, or stir-fry dishes. Daikon can also be used in any recipe that calls for traditional radishes.

References : Dr.oz

10 Foods NOT To Eat

2012-10-16T00:30:00.000+11:00

Weight Loss Guide for Busy Women

2012-10-15T12:45:00.001+11:00

A healthy weight is essential for disease prevention and overall health. Between work deadlines, family responsibilities and other everyday activities, busy women may find it difficult to schedule gym workouts or prepare elaborate home-cooked meals. By making a few simple changes in eating and exercise habits, busy women can lose weight with time and energy to spare.

Eat Breakfast
Breakfast plays an important role in weight loss by preventing mid-morning hunger and providing energy for physical activities. Even if you don't have time to cook breakfast every morning, you can still squeeze in a healthy breakfast. Try nutritious and convenient options like a fruit smoothie made with low-fat yogurt or oatmeal topped with dried berries and almonds. Even something as simple as a handful of whole wheat crackers or a low-fat cheese stick can help keep you full and energized until lunchtime.

Cut Portion Sizes
Reducing the amount of food you eat at each meal is an easy way to lose weight. Sharing a meal with a friend, skipping dessert and taking home part of your meal for later can help reduce portion sizes when dining out. Putting foods on smaller plates and eating more slowly are good ways to adjust to smaller portion sizes at home. To prevent overeating when snacking, take only a small portion and avoid eating directly from the bag.

Be More Active
Regular exercise is essential for losing weight. While busy women may not have time for the gym, plenty of other convenient and effective options exist for meeting your daily exercise goals. The recommended amount of daily exercise for adults is 30 minutes, though it doesn't have to occur all at once. Breaking exercise into shorter periods of 10 minutes apiece can make working out easier for busy women. MayoClinic.com suggests finding ways to work exercise into your everyday routine, such as walking during your lunch break or taking the stairs instead of the elevator. When watching television or engaging in other sedentary activities, take a five- to 10-minute break for exercise every hour or so. Jumping jacks, abdominal crunches, yoga and dance are effective exercises that can be done in the comfort and privacy of your home.

Snack Smarter
Snacking between meals is an excellent way to maintain energy and prevent hunger. Choosing healthy snack foods in the right proportions is the key to smarter snacking. Busy women can save time by cutting up fruit, putting food in containers and handling other preparation tasks in advance. Eat tasty, low-calorie foods like baby carrots, low-fat yogurt, rice cakes and whole-wheat pretzels.

Reference : Source

10 Healthy Eating Guidelines

2012-10-07T00:30:00.000+10:00

Eat plenty of vegetables and fresh fruits
Food should be served as close to its natural state as possible to maximise nutrients. Try and enjoy at least 50% raw vegetables and fruit every day.
Use cooking methods like steaming, baking, grilling, sauté or stir-frying and eliminate deep fried foods
Try not to over cook or reheat vegetables as this causes greater nutrient loss.
Cook with lots of fresh herbs and spices not only for taste but for their health and medicinal properties. This will also allow you to use less salt. A high salt intake can contribute to high blood pressure.
Avoid processed foods which are high in preservatives, flavour enhancers such as (MSG / E621), sugar + artificial sweeteners, saturated + trans fats, salt + non-nutritive ingredients that are linked to disease and poor health.
Eat small amounts of healthy anti-inflammatory oils such as extra virgin olive oil, avocado, macadamia nut, linseed, almond and walnut oils. Avoid trans fats and hydrogenated oils.
Keep to a low allergy, low GI, Mediterranean Style diet that can reduce your risk for diabetes, cardiovascular disease and obesity.
Eat adequate amounts of quality protein every day according to your energy needs and
activity level.
Drink plenty of water and avoid soft drinks, alcohol and excess sugar.

Resources: The healthy chef, Teressa Cutter

The Basic Of Losing Weight

2012-10-05T12:49:00.000+10:00

Failed diets and out of control obesity may lead you to believe that losing weight is difficult but it is quite easy, at least on paper. The only thing you need to do is keep the calories that you burn greater than the calories that you eat.

Failed diets and out of control obesity may lead you to believe that losing weight is difficult but it is quite easy, at least on paper. The only thing you need to do is keep the calories that you burn greater than the calories that you eat.

Your first step is to figure out how many calories you are burning each day. There are a few formulas that have come out over the years that estimate how many calories you burn per day based on your sex, age, weight, height and physical activity. When using these formulas, keep in mind that the number you get gives you an estimate not a number that never changes day to day. It will fluctuate.

Safe weight loss is considered 1-2 pounds per week. While it is possible to lose more, it is extremely unhealthy to do so. So how many calories do you actually have to cut out of your diet? One pound of body fat equals about 3500 calories. If you want to lose one pound in a week, you need to cut 3500 calories out of your diet per week. While this might sound like a lot, per day it comes out to a 500 calorie deficit.

Your next step is to ask yourself how you want to get rid of any unwanted weight. You can cut 500 calories out of your diet per day, or increase the amount of calories you burn by 500 calories per day. A combination of these two methods is the best way to go.

The Miracle Noodle Craze

2012-10-03T13:23:00.000+10:00

Miracle Noodle Soup

Calorie-Free 'Miracle Noodles' Are The Latest Diet Craze
A virtually tasteless gelatinous mass doesn't sound that great, does it?

That's why they call it the miracle noodle instead. This latest diet-food craze is being used as a replacement for traditional noodles and rice in some American homes, but originally came from Japan. They are called shirataki.

Yummy Or Gross?

Shirataki is produced in warm subtropical regions of Asia made from a plant that goes by many names and kind of resembles a yam. The plant is then ground into a powder and made into a gelatin like substance. Naturally this gelatin is white colored but because hijiki is added it gains a rather unappealing grey hue.

Although the healthy nature of Konjac is well known in Japan, its general lack of taste relegates it to simply adding texture to dishes like sukiyaki. It’s hardly considered a food that stands on its own. Depending on the dish it’s either added in its slab form or in a thin noodle form called Ito Konnyaku (Thread Konjac) or Shirataki.

These noodles are calorie-free, all natural. They have barely any flavor, similar to a rice noodle. They are available in many different styles: angel hair, fettuccine, even as a 'rice' substitute. They don't need to be cooked, really just rinsed off. They can be used in warm or cold dishes, from pasta salads to Ramen.
Because they don't have calories, but they do have fiber and fill you up, replacing regular pasta with "miracle noodles" would help lower the glyceimic index of a meal, which is very important for diabetics.

Be sure to mix them with lots of veggies, since they have no vitamins or minerals. They do have lots of fiber (they are practically Metamucil tubes), so be careful about how much you eat in one sitting — in Japan they are known as a "stomach broom" because of their high fiber content.

Checkout the new Miracle Noodles News Report

References : Rocket News 24, Business Insiders, Miracle Noodles

Why You Got Fat.....

2012-10-03T12:25:00.000+10:00