Food Cravings: When you have a craving for a certain food, try distracting yourself for 10 to 15 minutes. Take your mind off the thought of food my talking to a friend, doing a chore or going for a walk. If you are stilling wanting to eat try eating a piece of fruit instead.
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Fast And Easy Weight Loss Using Diet Programs And Diet Pills If you're one of the approximately 67% of Americans that are wired into the internet, there's a good chance that sometime in the last 24 hours you've received at least one spam email promoting the latest and greatest diet pill or weight loss program. These diet products promise fast weight loss results, often without any effort or exercise. The never-ending promise of a weight loss pill that actually works keeps us hoping for eventual success.
At the same time, we're continually inundated with news of the most recent diet and how this time it's really going to work for us. The South Beach Diet, the Zone Diet, the Atkins Diet, the Low Carb Diet, the Cabbage Soup Diet, the Mediterranean Diet, the LA Weight Loss Diet, the Weight Watchers Diet (click here to read the entire article ).
Eat smaller portions •When nutritionists serving themselves ice cream were given a large spoon and large bowl they dished out 50% more than those given a smaller spoon and smaller bowl.
•Use smaller bowls and plates and you will consume less food and less calories.
•Drink juice and caloric drinks from a tall glass and water from a short, wide glass. People tend to pour more into a shorter glass than into a tall, narrow glass. Using this tip you will consume less caloric fluids and more water.
•Buy smaller packaging. People who buy the value size tend to eat more. Studies show that when given a larger box of pasta participants cooked and ate more than when given a smaller size box.
•Do not eat while driving. Stop and enjoy your meal. You will consume less and feel fuller.
•Busboys and waitresses clear your table often so you won’t see how much you’ve eaten. You’re more than likely to order dessert.
•An 8 oz glass of soy milk lowers LDL cholesterol, repairs artery walls, reduces inflammation of the kidneys and promotes fat breakdown.
•8 oz of Almond Milk promotes good blood pressure, has more calcium, helps clean arteries and may promote weight loss.
More Facts & Tips •Calcium helps you lose weight. Those who have a higher intake weigh less on average than those who consume less. Recommended is 1000-1200 mg per day. But don’t exceed 2,500 mg per day. Best if taken ½ in the morning and half at night for better absorption. If taking supplements to get your calcium, calcium citrate is better than coral calcium, which is full of impurities
•Meat such as buffalo, deer, antelope, elk & ostrich have much less fat than beef, pork & chicken.
•Instead of a steak, grill portobello mushrooms. They have less than 1 g of fat and taste like steak when grilled.
•Calcium may reduce the amount of saturated fat your body absorbs. Calcium combines with fat molecules to help flush them from your system. Milk anyone?
•Brightly colored fruits and vegetables, such as carrots, tomatoes, sweet potatoes, red apples & oranges and dark green vegetables such as broccoli and romaine lettuce contain more vitamins than paler fruits & vegetables. For example, pink grapefruit has 40 times the vitamin A than white grapefruit, and romaine lettuce has 7 times the vitamin C and twice the calcium of iceburg lettuce.
•Eating 5 or 6 small meals rather than 3 larger meals keeps you satisfied all day.
Adding fiber to your diet easily
•One orange has 3g more fiber than even pulpy orange juice. Eat it fresh or add it to a smoothy.
•Drink nectar instead of watery juice from concentrate. It packs more than a gram of fiber in each 8 oz serving. Check out Kerns nectars at your grocery store.
•One third cup of chopped onions and a clove of garlic added to your omelet or other meal will add a gram to your meal. Plus onions and garlic pack artery-protecting properties.
•Eat oat bran instead of oatmeal. It will add 2g of fiber. Add raisins dates or a banana for more fiber, taste and other benefits.
•Add 2 tbls of wheat germ to yogurt for 2g of fiber.
•Buy asian pears. Each contains 4 grams more fiber per pear.
•Use almond butter. A tablespoon spread on your toast will add a gram of fiber to your meal.
•Drink instant cocoa instead of coffee. Many mixes add up to 4g fiber per cup.
•Use rye bread for sanwiches. Rye has 2g more fiber than white.
•Flour tortillas have more fiber than taco shells. Opt for a burrito rather than a taco.
•Add oregano or basil to your meal. One teaspoon of each adds a gram of fiber. Eating pizza or spaghetti sauce - add mushrooms for more fiber.
•Use hamburger buns with sesame seeds to add fiber.
•There are approx. 8g of fiber in a bag of microwave popcorn. Eat this instead of chips.
•If eating candy, opt for a bar with nuts.
•Eat more nuts. If snaking opt for a handful of peanuts, almonds or walnuts instead of chips. You will get more fiber and a much healthier snack
•Snack on carrots or fresh vegetables. Even if you dip in ranch dressing it is much more healthy than other snacks and packed with fiber.
•Dip celery in peanut butter for a healthy snack and plenty of fiber
•Sweet potatoes have 2g more fiber than the standard potato.
•The skin of a potato has almost a gram of fiber. Eat potato skins filled with a mixture of herbs and chopped mushrooms with a sprinkle of parmesan cheese for a tasty appetizer or snack.
•1 tbls of ground flaxseed has 2g of fiber. Add it to various recipes.
•Brown rice has 3 times the fiber of white rice.
•Eat vegetables with every meal. They are a great source of fiber and nutrients.
•Making your own pasta? Trying making spinach pasta or whole-wheat pasta. 1 cup can add 5 g of fiber
•Cook your vegetables, such as broccoli, cauliflower and carrots. Heat makes fiber more digestable and will almost double the available fiber.
•Add oatmeal to meatloaf instead of bread crumbs. ¾ cup per pound of ground beef will add 8g fiber.
•Eat berry pie instead of cake for desert.
•Better yet, eat berries pineapple, watermelon or apples for dessert. You will get more fiber and it is much healthier
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The DASH diet
•DASH stands for Dietary Approaches to Stop Hypertension
•The DASH diet is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy.
•It has been proven to work, approved by the American Heart Association and is often accompanied by weight loss
•Proactol is a natural supplement that can be used with this diet, especially when you are seeking to lose weight.
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Benefits of various foods for cleansing your body.
•Foods with high water content such as watermelon, cucumber and a variety of melons help increase urination and better flushing out of toxins. Cucumbers are also rich in sulfur and silicon that stimulate the kidneys to better remove uric acid from your system.
•Watercress and artichokes are natural diuretic foods.
•Asparagus contains asparigine - a chemical alkaloid that boosts kidney performance, thereby improving waste removal from the body.
•Brussel Sprouts work to stimulate the kidneys and pancreas, helping in better cleansing of cells.
•Beets are natural diuretic foods that attack floating body fats and fatty deposits.
•Cabbage aids in the breakage of fatty deposits, especially around the abdominal region. There may be more to the cabbage diet than we thought.
•Carrots are a rich source of carotene that speeds up metabolism and promotes removal of fat deposits and waste.
•Lettuce helps with better metabolism and flushing of toxins.
•Tomatoes are rich in Vitamin C that aid in metabolism and the release of water from the kidney to flush out waste.
•Garlic has many great qualities, which include aiding the breakdown of fat and its natural diuretic qualities.
•Horseradish, raw onions and radish work to speed up your metabolism.
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The number one way to burn calories is exercise. The next is the food we eat. Eating 5 smaller meals throughout the day will keep your body burning calories all day. Divide your daily calorie needs by 5 and eat that many calories at each meal. You’ll burn more calories per day.
More Facts & Tips •Include plenty of fiber in your diet. Why? 1) It takes longer to chew so you will tend to eat less. 2) Fiber takes longer to digest - you won’t get hungry again as quickly. 3) Fiber makes you feel fuller.
•Slower weight loss - 2 lbs per week - is more sustainable than rapid weight loss.
•Being overweight may increase your risk for Alzheimer’s disease
More Facts & Tips •Eating at least one midday snack reduces risk of obesity by 39%
•Waiting more than 3 hours after waking up to eat breakfast increases your risk of obesity by 43%
•Eating more than a third of meals at restaurants increases risk of obesity by 69%
•Not eating breakfast increases risks of obesity by 450%
•Going to bed hungry 3 or more hours after your last meal or snack increases your risk by 137%
•Ask for your dressing on the side when having salad. Dip your fork in the dressing first and then spear some salad. You will get all the flavor and much less calories.
•Drink two glasses of water before every meal. This will make you eat less and keep you hydrated.
•Ask for Pizza with extra sauce and light cheese. You will reduce fat calories and tomato sauce is good for you. The lycopene is good for preventing colon cancer.
•When making stir fry add a couple spoonfuls of frozen orange juice. It will add flavor to your meat and vegetables with less fat and salt.
•Fruit juice and sports drinks have too much sugar. Dilute with water ounce for ounce You will barely notice the difference and cut calories in half.
•Blueberries contain a lot of antioxidants and may also increase concentration.
How Many Calories Do You Need Your current weight ____ x 11 = _______. Multiply this total by 1.2 if you don’t exercise, 1.3 for light exercise such as standing at work, 1.4 for moderate exercise and 1.5 for intense exercise 3 or more days a week. This is your total daily calorie intake to maintain weight. To drop 1 lb a week cut our 500 calories, or 1,000 to lose 2 lbs a week.
Body Mass Index:
Your weight w/o clothes = ________ (1) Your height in inches times your height in inches = ________ (2) Weight (1) divided by height squared (2) x 703 = your body mass index
For men a body mass index between 17 and 22 is considered fit. 23 to 25 is fine. 25 to 29 is considered overweight. A BMI of 30 or more is considered obese.
For women a body mass index between 19 and 22 is considered fit. 23 to 26 is fine. 27 to 32 is considered overweight. A BMI of 33 or more is considered obese.
Don’t freak out if you’ve got lots of muscles and your BMI is high - BMI was developed for the average person and is not adjusted for individuals who pack on a lot of muscle. Caliper testing will be more accurate for you.
More Facts & Tips •30% of Americans clean their plates no matter how much they are served.
•Higher levels of vitamin C may reduce ulcers
•Lemon, lime and orange peel zest (grated peels of the colored portion of the peel of these fruits) add flavor and can reduce risk of skin cancer by 30%
More Facts & Tips •Sushi provides potassium and iron (seaweed), fiber & various nutrients (vegetable) and omega 3 fatty acids (fish). It is the perfect finger food. It is a nutritious food with a low calorie count and can be varied to your taste.
•Calcium helps the body burn more fat and limits the amount of new fat your body can make and store.
•People who eat breakfast every day are 44% less likely to be overweight and 41% less likely to insulin resistant.
•A study of more than 2,000 people who lost an average of 68 lbs and kept it off for at least 5 years found that 79% ate breakfast 7 days a week. You should eat breakfast within 3 hours of waking.
•Thin crust pizza has one third the calories of thick crust pizza.
•People may be getting too much vitamin A. Researchers have found that those who supplemented the vitamin A in their diet and took more than 25,000 international units (i.u.) were 3 times more likely to break a bone. Carrots, spinach and mangoes are naturally high in vitamin A and are the best way to supplement the vitamin in your diet.
•The amount of food people serve themselves has more than doubled over the past 20 years. This is especially true of processed foods and snack foods. Is it any wonder we are getting fatter than previous generations.
•Having a hard belly increases your chance of heart disease and diabetes and is worse than smoking or high cholesterol as a risk factor. It is caused by high accumulation of visceral fat packed tightly in the spaces between organs in your abdominal cavity. Losing just 5 to 10% of your body weight will strip 25 to 40% of this visceral fat from your body.
•High fructose corn syrup is making us fat by turning off the switches in our body that turn off appetite. It is more easily turned into fat than any other carbohydrate.
•The three food rule for snacking - every time you snack eat a food from 3 different food groups, one of which must be a protein. Example: if you snack on a cookie also drink a glass of milk and eat an apple or if you snack on some pretzels also eat an apple or celery with peanut butter. You will eat much healthier and be more satisfied. You will feel fuller longer which can lead to smaller meals.
•Red bell peppers have twice the vitamin C than a green bell pepper and 9 times more vitamin A. The difference between the two - green bell peppers are not ripe.
•Red bell peppers have 3 times the vitamin C of an orange.
•Not getting enough sleep may increase your appetite and slow down your metabolism, leading to weight gain. Most people need 7 to 9 hours each night.
•Being overweight or obese can reduce your life expectancy. The higher your BMI, the greater your risk of dying earlier.
•Eating a piece of fruit 30 minutes to an hour before you eat a meal could help you keep blood sugar in check. The fructose triggers your liver to pull sugar from your blood in turn keeping blood sugar levels stable. This keeps your body from going into fat storage mood and may keep you leaner as a side benefit.
•Exercise and Diet are the best ways to drop extra pounds. Get healthy slowly and safely. Gradual changes make for lifetime new habits.
•Green tea can help metabolize up to 70 extra calories per day.
•Grapefruit helps metabolize sugar and curb appetite.
•Seaweed helps in weight control and keeping your thyroid running strong.
•Calcium helps burn fat. You can get all you need in fruits and vegetable, rather than milk and meats, which contain high amount of unhealthy fats.
•Glucomannan is a high fiber, plant based supplement that helps make you feel full.
A natural acid in red apples may aid in increasing metabolism.
•Lower levels of Chromium (most easily absorbed as Chromium Picolate) increase your risk of heart disease and diabetes. Recommended 200 mcg to 400 mcg daily.
•Researchers recommend 900 mg daily to ‘turn off the obesity gene.’ Eating two 8 oz cups of yogurt daily will also give you 8 to 10 grams of protein which helps suppress hunger and aids in calorie burning.
•Men who cut carbs from their diet and ate as much meat as they wanted, plus 3 cups of vegetable a day reduced body weight by 10%, increased HDL by 10 points and decreased LDL by 10 points.
•Eating onions regularly decreases risk of heart disease by 20%.
•Sugar is the only taste humans are born craving.
•Sugar substitutes found in the little blue, pink, or yellow packets contain ingredients such as aspartame and sucralose which can lead to headaches and even depression. Studies link sugar substitutes to weight gain.
An apple a day reduces your risk of Asthma by 45% Type II Diabetes by 27% Stroke by 25% Lung Cancer by 60% Heart Disease by 25% Dying of any disease by 12%
More Facts & Tips •Explosive weigh training burns more calories than lifting weights slowly. Lifting quickly targets your fast twitch muscle fibers which in turn burn more energy. More glycogen will need to be created by the liver to replace muscle stores of ATP which may help lead to greater weight loss during recovery.
•Eating blueberries may increase subsequent calorie intake by up to 9% according to some studies. Further research is needed to test other antioxidant rich foods.
•Watercress contains rich amounts of Vitamins A, C and K, plus lutein and an antioxidant called zeaxanthin that are beneficial to eye health. Try some on your next sandwich instead of lettuce or add some to your leafy salad.
•Adding almonds to your diet has been shown to benefit cholesterol. It also lowers blood pressure because of the magnesium content found in the nuts.
•Eat natural foods. Claims by food manufacturers are misleading. ‘No fat’ may just mean ‘loads of sugar’, ‘No sugar added’ may just be another way to say ‘as much sugar as a soda’ ‘Low in carbs’ may mean ‘significant unhealthy fat’. Eat natural foods and avoid all the deceit of food labels. Plus you will be eating healthy foods.
•When you drink alcohol 20% is absorbed in your stomach and 80% is absorbed in your intestines. The liver can process .5 to 1 ounce of alcohol per hour, turning it into acetate and acetaldehyde, which signal your body to turn off the mechanism to burn fat. It also produces acetyl CoA which tells your body to produce fat. One 12-oz beer is about .6 ounce of alcohol. The more you drink the longer you are unable to burn fat and the longer your body produces fat. The effect lasts until all of the alcohol and its metabolic byproducts have been flushed from your system.
•56% of the population is deficient in magnesium. Lower levels of this mineral are associated with inflammation, heart disease and cancer. Those who have high levels of magnesium have a very low risk of disease. You can get your recommended daily allowance by eating 2 ounces of roasted pumpkin seeds. Want to check out other foods high in magnesium, calcium and potassium.
•Rooiboos tea is a South African red tea made from a legume. It is high in antioxidants, caffeine free and naturally sweet.
•RDA of 3.5 grams of omega-3 daily to drastically reduce risk of heart disease.
Simple Ways To Lose Fat, Even At Sleep
•Eat Breakfast - some protein, whole grain bread or cereal and some fruit will jumpstart your metabolism for the day and give your mind clarity and focus.
•Build muscle mass - adding muscle increases your metabolic needs as muscle burns more calories even at rest.
•Eat more protein - eggs, soy, cottage cheese, quality low fat meat, milk. A study showed that those who increased their protein intake lost 71 more calories per day than those who limited protein intake.
•Get more sleep - Studies show that getting a full night’s sleep will decrease your appetite, increases metabolic rate throughout the day and promotes a better general well-being
•Eat more calcium - calcium promotes weight loss. Cottage cheese, yogurt, various veggies and calcium fortified orange juice are good sources for calcium.
Reasons To Become a Vegetarian
•Lower rates of diabetes, obesity & heart disease than meat eaters
•Every year in the UK enough food is fed to livestock to feed 250 million people while 30 million people die annually of starvation.
•If Americans would reduce their meat consumption by 10%, enough grain would be saved to feed 60 million people.
•1 acre of land equals 165 lbs of meat versus 20,000 lbs of potatoes
•Livestock, especially beef, consume 7/10ths of all food grown.
•It takes 25 gallons of water to produce 1 lb of wheat and 2,500 gallons to produce just 1 lb of beef.
•The water used to produce 10 lbs of steak would support an average household for a year.
•It takes 1 gallon of petroluem based fuel to produce 1 lb of beef.
•Vegetarians have a 20% less death rate from any cause.
•Vegetarians consume 20% more calories, but are 20% leaner than meat eaters.
•Plants do not contain cholesterol
•Fiber rids the body of excess fats, cleans the intestines and controls hunger. Plant food is high in fiber content. Animal products have no fiber.
•Vegetarian foods tend to cost less than meat based items.
Cut beer, wine and liquor to drop fat
Reduce Fat, especially belly fat, by cutting out alcohol consumption. No beer, wine or liquor.
A gram of alcohol contains 7 calories with no nutritional value. Mix a sugary drink and that increases.
Alcohol reduces the body’s ability to burn body fat. According to one study fat metabolism is reduced by up to 73% after consuming alcohol. This is because when the alcohol in your blood is broken down by your liver, it is converted into a waste product called acetate. When acetate levels rise, your body burns acetate for fuel instead of the fat you are trying to lose
For the best fat burning weight loss stop consuming alcohol. Try it for 4 weeks.
It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish - all before making a human. He made and provided what we'd need before we were born.
These are best & more powerful when eaten raw. We're such slow learners. God left us great clues as to what foods help what part of our body!
God's Pharmacy!
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye - and science now shows carrots greatly enhance blood flow to and function of the eyes. A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.
Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) mont hs to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.
Olives assist the health and function of the ovaries.
Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body
Snack Wisely: •Prepare for snack cravings by preparing snacks ahead of time. Prepack your snacks with protein , carbs and healthy fats for best results.
•Pre-bag your own trail mix if you’re on the go. Nuts, raisins, banana chips, dried cranberries, seeds and chex mix will give you a nutritious boost of energy.
•People who ate cereal 90 minutes after dinner for 30 days lost 4 pounds.
Benefits of Coconut: •Coconut oil is an excellent topical moisturizer and disease fighter.
•The lauric acid, the saturated fat found in coconut has heart healthy benefits and works to lower LDL while increasing HDL cholesterol.
•Virgin coconut oil is useful for cooking. The fat does not denature when heated. No free radicals are produced by cooking or frying with virgin coconut oil.
•The saturated fats in coconut oil are easily broken down and metabolized by the body. It may in fact aid in weight loss.
•The medium chain fatty acids in coconut oil are preferred by the body for energy production over belly fat storage.
•Coconut oil has natural disease fighting properties which fight of infections and pathogens
•Coconut water is a good source of potassium, sodium and glucose, making green coconuts an excellent natural rehydrating beverage after exercise. (Move over sports drinks.)
2 tablespoons = golf ball ½ cup = ½ apple, fist, tennis ball 1 cup = baseball 1 oz = 4 dice 3 oz = deck of cards
Weight Loss Tips
•Don’t skip meals. Divide your daily desired calories by 4. Eat 3 meals with ¼ of those calories and 2 snacks with the balance. (3 meals at 500 calories with 2 snacks at 150).
•Slow down! Enjoy the meal. Speed eating slows digestion and causes hunger.
•Don’t pig out on bad foods if you have a ‘free day’. there are many choices.
•Salt causes us to eat more food unconsciously. Reduce salt intake.
•If you’re trying to lose weight, don’t drink - or at least switch to low carb red wine.
Don’t eat and sleep, especially in front of the TV. This slows metabolism and leads to fat storage.
More Facts & Tips •Add a splash of lime juice to avocado to keep it from turning brown.
•Coleus forskohlii root extract increases the supply of lipase, which allows stored fat to be used for energy production. In a study using 250 mg of C. forskohlii root extract with 10% forskolin participants dropped an average of 4% over 12 weeks. It does not have the same simulating effects of ephedra.
•Powerlifting could be the answer to weight loss. Scientists activated the gene in mice that caused Type II muscle-fiber growth (the kind you get from lifting heavy weights and running sprints). The mice immediately began losing weight even though they did not increase activity levels. Type II muscle fibers don’t use fat for energy, but apparently signal other tissues to speed metabolism of fat.
•Combining strength training and cardio in your workouts will help fight off the effects of high calorie meals. Studies show that when participants skipped the combo workout in favor of just one type of exercise, their triglyceride levels where higher than when they combined exercises.
•Table sugar is sucrose, which is 50% fructose and 50% glucose
•Foods containing beta carotene, such as spinach, kale, carrots, cantaloupe and yams & sweet potatoes, help preserve brain cells over time. Make them a part of your diet before you experience any loss of cognitive function.
•Fresh basil may help fight diabetes, heart disease and cancer.
•Tips to avoid late night snacking: take a walk, play a video game or read a book to occupy your mind, or if all else fails, brush your teeth.
•The average American only walks 400 yards a day.
•Drinking eight 8-oz glasses of water a day to curb hunger, keep you hydrated, flush out waste products of metabolism and to keep your metabolism primed.
•Eat more fiber by adding Fibersure, flaxseed and berries to your smoothie. One avocado contains 13 grams of fiber. A cup of beans is also an excellent source of fiber. Fiber will help you drop unwanted weight.
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Names of sugar on food labels: barley malt brown rice syrup corn syrup dextrose evaporated canejuice fructose fruit juice galactose glucose high fructose corn syrup honey lactose maltodextrin maple syrup molasses organic cane juice sorghum sucrose sugar turbinado
Sea Scallops are only 112 calories and pack 23 grams (92 calories) of protein, plus lots of vitamin B12. Easy to cook, add them to your carrots, onions, peppers, asparagus green beans or any of your favorite veggies for a great nutritious meal.
Eating 5 to 6 smaller meals daily will keep your metabolism working at peak. You will burn more calories and keep your body charged.
Reasons to buy produce from your local grower •Fruits and vegetables are fresher and contain more healthful nutrients and minerals which are lost on the long journey to market. •Save the environment, reducing the energy to ship the product to market on ships and trucks •Products are picked when ripe and ready to eat rather than weeks before proper ripeness. •Support local growers and the local economy.•
Want to find out more about your fruits & vegetables? Look at the PLU code sticker they attach to products at your food store.
A four-digit number means it's conventionally grown. A five-digit number beginning with 9 means it's organic. A five-digit number starting with 8 - it's genetically modified.
Tips To Lose 40 pounds •#1 - Forget about it. Really! Forget about it. Put the goal out of your mind and start thinking of the day to day goals that will make you reach that further goal. Start asking yourself daily questions. Did I eat the right foods? Did I exercise today? Did I drink enough water today? Is there a way I can improve for tomorrow? If you don’t meet your goals that day, say to yourself, ‘OK. From this moment I am starting again.
•#2 - Plan what you are going to do for exercise and what you are going to eat each evening for the next day. Concentrate on meeting the goals for one day at a time. Don’t think about next week. What are you going to do one day at a time?
•#3 - Get over your intimidation of exercising around fit people in public and at the gym. You will find that they are not judging you and will do what they can to help you, especially if they see you really trying. Everyone loves to be an expert in something they know. They can be a great source of help and encouragement.
•#4 - Get over the discomfort of exercise. When you start exercising after a period of inactivity, there will be a time your are sore as your muscles become accustomed to activity. If you previously exercised regularly it will pass quickly as your muscles ‘remember’ movement. If you have been a couch potato most of your life, expect mild muscle discomfort longer. After a time your muscles will crave movement.
•#5 - If you get discouraged talk to people. Family, friends, co-workers and even those fit people at the gym have been through periods of discouragement. Strike up a conversation and you will find a support group who will often encouragement.
•#6 - You will hit plateaus. Get over it. You want to look at each day. It may not show up on a scale continuously, but changes are going on inside.
•#7 - Eat breakfast every day. Not eating breakfast can reduce your metabolic activity by 10%. How long does it actually take you to eat something? 5 minutes?
•#8 - Protein burns hotter than carbohydrates and will burn more calories during digestion. Add a little more protein to your diet. Plus, it will make you more satisfied and fuller, causing you to eat less overall calories.
•#9 - Dense foods like vegetable will leave you feeling fuller and are insanely good for your body.
•#10 - Don’t skip meals. In fact it is better if you can eat 5 to 6 times a day, smaller portions each time, of course. This will keep your metabolic furnace working continually
•#11 - Add some short exercise throughout the day. Got a moment? Do a set of jumping jacks, push-ups, squats or some other activity. Go for a short walk. On break at work? Take a walk up and down the stairs or around the block. The short oxygen burst will keep you alert and your muscles will get energeized.
•#12 - Add tea, especially green tea, to your diet. People who consume 690 milligrams of green tea daily have significantly lower body mass indexes and smaller waists. Skip the prepackaged stuff with sugars. The extra fluids will keep you fuller too.
