Food tips for weight loss

Despite all of the attention given to popular diets today, most nutrition experts agree that minimizing dietary fat, controlling portions and staying physically active are the real keys to healthy weight management.

We know from decades of research that a diet rich in high-carbohydrate foods--such as whole grains, vegetables and fruits--helps prevent disease, maintain healthy body weight and optimize athletic performance. There is no substantial evidence to support a change in that recommendation, says Debra Wein, MS, RD, nutritionist and exercise physiologist at the University of Massachusetts in Boston.

What formula can you follow to manage your dietary fat as well as your portions? Nutritionist Carroll Reider, MS, RD, suggests an easy-to-follow low-fat eating plan, adapted from the USDA Food Guide Pyramid. Each day, count down your food choices from the following list::

• 5 Servings: Whole Grain Breads, Pastas and Cereals
  Serving: 1 slice bread, ˝ slice bagel, ˝ cup cereal, 1/3 cup rice, ˝ cup noodles or potatoes.
  Whole Grains: wheat, oats, rye, corn, brown rice, barley or millet in the form of cereal, side dishes, pasta or bread.
  Also include: potatoes, yams, winter squashes, chestnuts, beans and peas.
• 4 Servings: Raw or Cooked Vegetables
  Serving: 1 cup raw vegetables, ˝ cup cooked vegetables, ˝ cup vegetable juice.
  Include: Dark green and yellow or orange vegetables.
• 3 Servings: Fruits
  Serving: For most fruits, a serving of whole fruit fits in your hand. Fruit juice (1/2 cup) is also a serving.
• 2 Servings: Dairy Foods
  Serving: 1 cup nonfat milk, 3/4 cup nonfat yogurt, 2 ounces nonfat cheese.
• 1-2 Servings: Fish, Poultry or Meat
  Serving: About the size of the palm of your hand and the thickness of a deck of cards. A serving of shrimp is about 2 ounces; lean red me, 3.5 ounces.
  Vegetarian Options: 6 ounces beans or low-fat tofu, 2 ounces non-fat cheese.

Weight Loss Tip:
If you are concerned about your weight, Reider says, go wild on vegetables. They�re only about 25 calories per serving. But do not eat more than three servings of fruit or five servings of grains. If your weight is fine, you can eat as many grains, vegetables and fruits as you want.

Monitor and Moderate:
Many nutrition experts agree that monitoring your eating with a food diary can be invaluable to weight management planning.

• Moderation is essential. Some foods include several food groups, and you will naturally eat servings that are both larger and smaller than the single serving size. A good goal is to eat the recommended amounts and balance of food groups 80 percent of the time, says Daniel Kosich, PhD, author of GET REAL: A Personal Guide to Real-Life Weight Management. That will give you a solid foundation for an active, healthy lifestyle.
• Both quantity and quality count. A low-fat diet that is too high in calories or a low-calorie diet that is too high in fat will not be healthy for you over a lifetime.
• The quality of the carbohydrates you eat is important. Heavily processed convenience foods with a lot of refined sugars may have a negative impact on your blood sugar level and cholesterol ratio, your mood and your ability to manage your portions. You can get caught in a dangerous cycle of eating excessive portions of unhealthy foods with little or no nutritional value. The solution is to stick to fresh whole grains, vegetables and fruits for up to 60 percent of your diet.

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Diet for your heart

Cholesterol Lowering Foods

'Functional' for your heart

For years, a "healthy diet" has been largely defined by foods that should be avoided. We've learned to (try to) stay away from potato chips, cookies and virtually everything else that tastes good. Now, the focus may be about to shift toward foods you should work to include in your diet. When major food manufacturers introduce new, specially engineered product lines, their message may be: Eat our cereals, pastas, and even cookies and potato chips as part of your healthful diet.

These new products, enhanced with natural ingredients, are being called "functional foods." According to the American Dietetic Association (ADA), functional foods may provide specific health benefits beyond basic nutrition when consumed as part of a varied diet. Many of the first functional foods to hit the shelves will tout the ability to lower cholesterol, a major contributing factor in cardiovascular disease, the leading cause of death in the United States and other industrialized countries.

However, you don't need to wait until functional foods reach supermarket shelves to make your diet more heart-healthy. "The idea of functional foods came, in part, from understanding which components in natural foods help lower cholesterol, such as soluble fiber, soy protein and plant sterols," says Tu T. Nguyen, M.D., an endocrinologist at Mayo Clinic, Rochester, Minn.

A careful review of what's already in your kitchen may reveal a ready cholesterol-fighting menu.

Natural foods

Natural foods fight cholesterol in a number of ways. Although dietary supplements are available for many of these natural substances, they are generally not as effective as the real thing.

Consider increasing your intake of foods containing the following cholesterol-lowering components:

Soluble fiber
We've all heard the phrase, "An apple a day keeps the doctor away." But did you know that adage also holds true for lentils? Apples and lentils are both rich in soluble fiber, which regulates your body's production and elimination of cholesterol. Other good sources of soluble fiber include dried beans, peas, barley, citrus fruits, carrots and oats. Products containing lots of rolled oats and oat bran were the first to receive approval from the Food and Drug Administration (FDA) to boast on their labels that they may reduce the risk of heart disease when combined with a diet low in saturated fat and cholesterol. However, in order to reap the cholesterol-lowering benefits of oats, you must eat a sizable portion � the equivalent of about 3/4 cup of raw oatmeal each day.

Soy
Scientists first suspected a connection between soy and lower cholesterol levels after observing that people in Asian countries where diets contain much more soy than in the United States � have significantly lower levels of heart disease than Americans. Experts believe natural soy compounds called isoflavones act like human hormones that regulate cholesterol levels. A 1998 study concluded that regular consumption of soy isoflavones may reduce total cholesterol levels by up to 10 percent.

A minimum of 25 grams of soy protein must be consumed daily in order to reap optimal cholesterol-lowering benefits. Good sources of soy protein include soy milk, tempeh, tofu, and textured soy protein, a main ingredient in many meat substitutes.

Fish
Researchers have found that, in general, the more fish people eat, the less coronary artery disease they have. Fish contain high concentrations of a unique type of fat, omega-3 polyunsaturated fatty acids (PUFAs). In addition to lowering blood fats (triglycerides), studies suggest that omega-3 PUFAs make the blood more slippery and less likely to clot.

A unique study completed in 1997 provided compelling evidence that eating fish can reduce blood cholesterol levels. Researchers studied people in two African villages located 40 miles apart. People from both villages had very similar lifestyles, but their diets were quite different. While one group ate a fish-heavy diet, the other group ate a healthy vegetarian diet consisting largely of rice and maize. Researchers found that the villagers who ate lots of fish had lower cholesterol than the vegetarians. The American Heart Association recommends eating fish two or three times a week.

Plant sterols
Foods containing plentiful plant sterols naturally occurring compounds found in certain plants and vegetable oils also may improve cholesterol levels. "Plant sterols are known to specifically block cholesterol from being absorbed by the intestine," Dr. Nguyen says.

However, very large portions of plant sterols extracted in powder form must be consumed in order to benefit. Functional foods may soon make heart-healthy consumption of plant sterols more feasible.

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Simple Diet Program

Caryl Ehrilch proposed a simple diet process in which there are four stages of breaking a food-addiction. Overcoming these four stages would mean, leading a more healthy life. When we eat, we don't count the calories. We eat what we find on the table or pick up something, which is easily available. And the easiest things available could be bread, desserts or beverages. Fast food joints will also give you unhealthy food like cheeseburgers, French fries, huge portions of steak, large portions of salads with mayonnaise and chunks of cheese. You end up gaining more calories. Our body finds it uneasy to digest the food. And slowly you put on weight. After eating a meal, you should feel energetic and not tired. Here, you have drugged your body with a high fat meal. Now let's perceive the four stages of addiction and take a new step towards weight control and fitness.

Saying NO to changes

You are so comfortable with your eating habits that it takes a lot of determination to change for the better. It's easy to say:

o Cut down on beverages during break fast. Restrict it to two or three in a week
o Soup is a healthy meal. So have it more often
o Weight your self twice. Put your fork down between bites

But it's tough to change. However, if you can get to alter these little things, you will be surprised at your weight loss speed.

Begrudging attempts

Join a diet group or purchase a book on weight loss, you will certainly give it a go. Though you dislike skipping your coffee, having cereals for breakfast or limiting your alcohol intake, you would still do it unintentionally.

You are changing

It comes to you as a pleasant surprise. You actually enjoyed taking the cereal. You felt good after sipping warm water instead of coffee. You gradually change and begin to enjoy your new health pattern.

You have found the rhythm in life

Once you come down to healthy eating habits, you get more comfortable here than elsewhere. Soon, you will realize that the addiction you had towards foods of all kinds have died to interests, which center on less oily healthy food.

Congratulations, you have succeeded in overcoming your food cravings.

This will not only help you in your weight losing programs but will also bring you lots of happiness and peace because there is nothing as important as health, and you have just taken the perfect step.

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source: http://www.hateweight.com

Caveman Diet

Possessing a well-toned figure is a cherished desire for everyone. To make this distant dream into a reality, you can opt for the "Caveman Diet". This paleolithic nutrition plan is based on the idea that modern processed and cultivated foods is the main culprit behind obesity. The follower of this diet eats an abundance of fruits, vegetables, wild game meats, and fish like salmon but stays away from cereal and sugar.

Caveman diet emphasizes on the fact that excessive carbohydrate intake leads to obesity by increasing insulin and fat storage which leads to various ailments. Besides controlling your weight, this unique diet plan can truly benefit your brain. Technically it's called a Paleolithic diet, but what it basically means is eating what our ancestors did 40,000 years ago.

This unique diet almost resembles the familiar nutritionists' food pyramid--turned upside down. Though it's a meat-rich diet still it's in many ways healthier than our own.

As far as diets goes, the caveman diet or Paleolithic diet is based on a simple concept. Eat like our stone age ancestors did, lose weight and lead a healthier and happier life. The caveman and cavewoman for that matter ate a radically different diet than most of us are accustomed to. There was no agriculture 40 thousand years ago, so they relied mostly on meat from game, fish and seafood, berries, vegetables (mostly root vegetables except potatoes which arrived much later) and nuts. Research has shown that the caveman didn't live nearly as long as we do today but as an early society, they were healthier, taller and stronger as compared to our time.

In general, the caveman diet's subsistence ratio was 35% plant and 65% animal. This suggests that humans evolved on a diet that was primarily animal based and consequently low to moderate in complex carbohydrates, high in protein and low to moderate in fat. If the caveman's diet sounds familiar, it's because many of the low carb, high protein diets of today such as the Atkin's Diet, and the South Beach Diet have adopted this line of thinking when it comes to weight loss and healthy living.

So, give this diet a chance to treat your obesity but always remember that most diets can work only when complemented with physical activity. Along with eating more lean meats and avoiding highly processed carb-packed foods such as potato chips and fast food, you need to spend more time outdoors. It's been proven that diets work when it includes a change in lifestyle. Maybe learning more about the caveman can change your way of thinking and help you achieve an enviable figure of your desire.

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source: http://www.hateweight.com

Soy and Diet

Low in saturated fat, soyfoods provide dietary fiber, high-quality protein and key vitamins and minerals

Media coverage of a recent statement by the American Heart Association failed to note that soy protein could reduce coronary heart disease (CHD) at a level that would positively affect the nation's public health, according to experts at the global Soy Nutrition Institute.

According to Dr. Mark Messina, adjunct associate professor and internationally recognized expert on the health effects of soyfoods, sufficient amounts of soy protein could potentially reduce CHD at the population level by as much as 10 percent.

"Soy protein alone is certainly not going to bring cholesterol levels down to the target goal in hypercholesterolemics (people with high blood cholesterol), but soy's modest cholesterol lowering effect by itself is beneficial. Plus, soyfoods are a good substitution for foods higher in saturated fat, which helps consumers follow an overall heart-healthy diet," says Messina.

In fact, the AHA Nutrition Committee noted that soy products such as tofu, soy butter, soy nuts and soy burgers should be beneficial to cardiovascular and overall health. The report concludes soyfoods should be considered beneficial because of their high content of polyunsaturated fat, fiber, vitamins, minerals and their low content of saturated fat and cholesterol. Additionally, soyfoods can substitute for other foods that are known to contribute to blood cholesterol levels.

The AHA's recent advisory statement on Soy Protein, Isoflavones and Cardiovascular Health has focused media attention on the modest effects of soy protein in lowering cholesterol levels in individuals. The AHA found an overall reduction in LDL cholesterol of three percent, which would translate into a six percent reduction of CHD risk (based on a one percent cholesterol reduction equaling a two percent CHD risk). However, Messina cites a recent meta-analysis of 33 studies involving more than 1,749 subjects, published in the American Journal of Clinical Nutrition, which showed that the addition of soy protein to the diet resulted in a 5.3 percent reduction in LDL cholesterol, which translates into a 10 percent CHD risk reduction. The impact on a public health basis could be significant and reduce CHD morbidity and mortality rates. Intriguing evidence also suggests that soy may exert other coronary benefits such as decreasing triglycerides and improving blood vessel elasticity.

Soyfoods' health benefits extend far beyond heart health. Some cancer researchers are beginning to believe that prostate and colon cancer progression can be impacted by dietary changes that include soy consumption. More research is beginning to show a stronger role for soy in bone health, as well, and many soyfoods contain calcium. Finally, research on menopause indicates that soy may help offer relief for women who experience greater numbers of hot flushes each day, though there is a great variability in responses.

Soyfoods have been enjoyed worldwide as a dietary staple for their versatility and great taste. Registered dietitian Kerry Neville offers simple ideas to add a little healthy soy to the diet. "Try starting the day with a soymilk-based smoothie, sprinkling green soybeans called edamame onto the salad you serve with dinner or popping a soy burger in the microwave for a quick and convenient lunch," Neville suggests.

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Healthy Diet during Breastfeeding

It is important that your diet replaces the nutrients that are used up during breastfeeding, such as protein, calcium, iron and vitamins. There is no evidence that certain foods upset the baby or give them diarrhoea or colic. Limit your intake of alcohol to one to two glasses per day.

Preventing rapid weight loss
Breastfeeding burns up a lot of energy (kilojoules). Some of the energy will come from the fat you laid down in pregnancy. However, some women will need to eat extra snacks to prevent rapid weight loss. Use your weight and appetite to work out your energy needs.

What snacks to choose
Ideal snacks for helping to prevent rapid weight loss include:

Sandwiches

Milk drinks

Cereal with milk

Fruit

Yoghurt.

If you are having trouble getting back in shape
Although breastfeeding uses up a lot of energy, some women have a problem with extra weight. Tips for losing weight include:

Grill, steam, bake or casserole lean meat, fish and poultry

Use butter and margarine sparingly

Avoid high fat foods such as chips, rich desserts or greasy takeaways

Limit your intake of sugary foods such as soft drinks, cakes and lollies

Exercise - for example, push the pram around the block. Build up to between 30 and 40 minutes three to four times per week.

Don't go on a strict diet
Strict diets and skipping meals are not recommended because you could miss out on vital nutrients.

Meeting your daily nutrient requirements
Protein Breast milk contains a lot of protein. So, you will need to include extra protein in your diet, from foods such as:

Meat, fish and chicken

Eggs

Cheese and yoghurt

Nuts and legumes, for example, lentils, baked beans and split peas.

Calcium Calcium is another major ingredient in breast milk. You will need extra calcium from:

Dairy products such as milk, cheese and yoghurt. These are the best source of calcium.

Soymilk fortified with calcium - look for a brand which includes around 120mg calcium per 100mls soymilk.

If your diet does not contain plenty of calcium, your body will use calcium from your bones to meet your increased needs. This weakens your bones and increases the risk that you will develop osteoporosis later in life.

Iron Pregnancy uses up your iron stores. During breastfeeding, you need to rebuild your iron stores with iron rich foods:

Liver, red meat, chicken and fish are the richest sources of iron

Legumes - for example, baked beans

Nuts and dried fruit

Wholegrain bread and cereals

Green leafy vegetables.

Folate and vitamins Breastfeeding also increases your need for:

Folate - for example, leafy green vegetables such as spinach, broccoli, cabbage and brussels sprouts.

Vitamin C - for example, citrus fruits, berries, tropical fruit, tomatoes, capsicum and potatoes.

Vitamin A - for example, dark green and yellow vegetables such as broccoli, carrots and pumpkin.

Vegetarian mothers
A vegetarian diet can meet the nutritional needs of a breastfeeding mother as long as it includes a variety of foods, including:

Legumes

Eggs, milk, cheese and yoghurt

Wholegrain breads and cereals

Fresh fruit and vegetables.

Check with your dietitian to make sure your diet contains the right amount of kilojoules and nutrients.

Where to get help

Your doctor

Maternal and Child Health centre

Lactation consultant

Things to remember

It's important to eat a diet rich in protein, iron, calcium and vitamins while you are breastfeeding.

If you want to lose weight, do it gradually. Don't go on a 'crash' diet.

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GI Diet

The GI Diet

The Glycemic Index Diet was developed by Rick Gallop. During his time as the President of the Heart and Stroke Foundation of Ontario he gained a significant in-sight into the nutrition, diet, and weight loss industry. The GI diet was born after he suffered a lower back problem and had to stop exercising which lead to weight gain.

Following his back problem and subsequent weight gain, he tried several popular diets, none of which worked as expected. This lead him to create his own diet to address the flaws of other popular diets. And so the GI diet was born.

The GI diet helps you understand the key components of any food; carbohydrates, proteins and fats, and how they are digested by our bodies.

Essentially the index shows how quickly your body digests food and turns it into glucose, which is used as energy by the body. Glucose is the bench mark at 100, with other foods scored against how they spike your glucose levels.

The theory behind the Glycemic Index is that higher GI foods quickly enter your blood stream as glucose, and quickly leave. This results in you feeling hungry for more energy, compared to a low GI food, which is slower to enter the blood stream and leave, which means you feel full for longer.

An additional benefit is that if insulin levels are kept low, the formation of fat is slowed, and it can be converted back into energy to be burnt, rather than stored.

As always you should consult your doctor or medical advisor before altering your diet or exercise plan.

GI Diet Chilli

Preparation and cook time 60 - 120 mins.

Ingredients

• 240g extra lean beef mince
• 2 chopped green peppers
• 2 finely chopped cloves of garlic
• 1 large sliced onion
• 1 can (400g) tomatoes
• 1 can haricot beans
• 1 can red kidney beans
• 2 tsp olive oil
• 1/2 tsp cayenne
• 1/2 tsp salt
• 1/2 tsp basil
• 450ml water

Instructions

1. Saute onion and garlic in the oil in a large saucepan intill tender.
2. Brown the minced beef, drain off any fat.
3. Add the tomatoes, peppers, cayenne, salt, basil and water and bring to the boil. Leave the lip off the pan, and simmer until it has reached your preferred consistency (45mins - 2 hours).
4. Before serving add the beans.

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Protein Power Diet

The Protein Power plan is a nutritional strategy involving lower carbohydrate, adequate protein and healthy fat choices. The plan is divided into three main stages: Phase I, Phase II and Maintenance levels. It is designed to lower and control insulin levels by decreasing the intake of carbohydrates. When carbohydrates are broken down into simple sugars and then absorbed into the blood stream, the hormone insulin is released according to the amount of sugar present. Chronically elevated insulin levels are a major risk factor for many of the diseases of modern civilization such as obesity, hypertension, high cholesterol, heart disease, gout, reflux, iron overload and sleep apnea, to mention a few. Seventy five percent of people over-secrete insulin in response to carbohydrate intake. The diet is designed to control insulin levels and improve health conditions.

By following the diet compliantly, according to the suggestions in any of the diet books written by Drs. Michael and Mary Dan Eades: The Protein Power Plan, The Protein Power LifePlan, or The 30 Day Low Carb Diet Solution, you will most likely experience an improvement in insulin resistant health conditions such as: hypertension, high cholesterol and triglyceride levels, gout, gastro-esophageal diseases, diabetes, polycystic ovarian disease, iron storage disorder, as well as decrease cravings for not only food but cigarettes and alcohol as well as loose weight and increase energy.

Protein Power - Similar to the Atkins diet, this diet relies on the process of ketosis to help you shed pounds. Ketosis happens when you don't eat enough carbohydrates, which are your body's primary fuel source. First, your body first burns its carbohydrate stores, then the protein in its lean muscle tissue for energy. This process causes the release a lot of stored water weight. In the first weeks of these diets, the pounds drop off - but it is due to the excretion of all this water, not fat. Remember too, that your goal is to maintain as much muscle mass as you can to keep your metabolic rate elevated - you don't want your body burning your muscle for energy, which happens in ketosis. Eventually, your body also starts burning some fat, but not as well as exercise or slight caloric restriction does. And weight loss stops when you add more carbohydrate back to your diet. So, if you ever plan to eat normally again (and if you're human, you will want to), count on the lost weight returning (note: weight gain after re-adding carbohydrates is due to water storage, not FAT gain).

Protein Power - Claims

• Fast weight loss.
• Scientifically researched (by the Eades).
• Keeps disease at bay.
• Reduces your insulin.

Protein Power - Drawbacks

• Protein estimation by physical exercise is controversial!
• Ketosis, caused by lack of carbs, is unhealthy.
• Not a long term solution to weight loss.

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source: http://www.hateweight.com

Dr Phil's Diet

Dr Phil has designed a weight management plan that aims at healthy thinking as well as healthy eating. This is good, because healthy thinking leads to happiness. Many people eat when depressed, and it can often lie at the root of many weight problems. He outlines the plan in his book "The Ultimate Weight Loss Solution: The 7 keys to weight loss freedom".

Dr. Phils Diet Plan is a sustainable, long term plan that may assist you and your life in more ways than just losing weight. Dr Phils diet focuses on behaviour modification and addresses these issues with his 7 steps to weight loss that focus on "right thinking for self control", "mastery over food", "intentional exercise" and more. This long term plan is very gentle and can be used with low carb eating. It's really a lifetime plan for good health and healthy eating, rather than a diet.

The Dr Phil diet teaches you that there is no quick fix or easy change to lose the weight you want and get in shape. Instead there are seven main points to success with the Dr Phil diet:

• The right thinking
• The healing feelings
• Create a no-fail environment
• Mastery over food and impulse eating with your diet
• Eat high-response, high nutrition foods with your diet
• Intentional exercise with your diet
• Circle of support

The Dr Phil diet teaches you how to overcome emotional eating, conquer cravings, choose the right foods to eat, make exercising regularly part of your routine, establishing a support group, and make changes to your environment

Comparing Dr Phils Diet Plan
An important thing to remember about the Dr Phil diet plan is that there are no points or calories to keep track of, and you can still have a limited amount of carbohydrates. When you start Dr Phil's diet program you are starting a lifestyle change. By following the seven points of success you will have partners to help you success.

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source: http://www.hateweight.com

Snacks in a Healthy Diet

It’s a good idea to not let yourself get too hungry before eating a meal or snack, since this is a surefire way to encourage overeating. Drinking sufficient water throughout the day (8-10 glasses is generally recommended) will not only serve to keep you well-hydrated, but will also help you feel less hungry. Another good idea is to include some protein with your snacks, as this will help keep you feeling full for a longer period of time.

Following are some ideas for different types of snacks. You may be hungry for different kinds of snacks at different times, or on different days. Pick what sounds best, what you have on hand, and what fits best into your eating plan or strategy.

Crunchy/Salty:

• Flavored popcorn or rice cakes
• Pretzels (with or without some honey mustard dip)
• Light microwave popcorn
• Baked tortilla chips with salsa

Fruits& Veggies:

• An apple (with or without some caramel dipping sauce)
• Sliced strawberries with fat-free half and half
• Raw veggies (try a dip with ranch seasoning and fat-free sour cream)
• Frozen grapes

Dairy:

• String cheese
• Light yogurt
• Chocolate milk (made with lowfat milk)
• Cottage cheese with canned pineapple

Drinks:

• Banana-chocolate whip (In a blender, combine 1 cup fat-free milk, 1 small banana, and a squeeze of chocolate syrup. Optional: toss in a few ice cubes for a frostier concoction)
• Orange whip (In a blender, combine, 1 cup orange juice, 1 carton orange nonfat yogurt, and a few ice cubes)
• Light Root Beer Float (Diet root beer with 1 cup lowfat ice cream
• Steaming mug of fat-free hot chocolate/cocoa (with added calcium)

Sweets:

• 2 whole wheat fig bars (look for these in the organic food section)
• 2 lowfat graham crackers spread with 1 T. chocolate frosting
• 3 Hershey’s kisses
• Animal crackers (1/2 small box) and a cup of lowfat milk

I recommend keeping a list of your favorite healthy snacking ideas, either on your refrigerator, in your purse, on your computer, or even your PDA. Sometimes it’s hard to think of a good snack option. With your list, you’ll never have to worry again and it will help with shopping, too!

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source: http://www.emaxhealth.com

How to Avoid Holiday Weight Gain

The Holiday season is undoubtedly a time for rejoicing. Unfortunately, the average adult does a little too much celebrating during this time of year, which leads to extra baggage when the New Year rings in. Festivities that include indulging in extra helpings, snacking on seasonal treats, and little to no workout time all contribute to the increase in dieters in January.

Therefore, at this holiday season buck the trends and avoid the Seasonal Seven (the average weight most of us will gain between Thanksgiving and the New Year). That's one trend you don't want to participate in.

Even though this time of year may bring upon additional stresses and challenges, there are ways to find balance and maintain a healthy lifestyle. Though at times it may seem impossible to bypass the season's traditional foods, there are many ways to partake in the fun without increasing your pant size. The festivities don't have to be eliminated or avoided. You can have a fabulous time while also maintaining your weight and your fitness regimen.

Moderation is the word of the season. It's the secret to achieving a fun but also healthy holiday time. With a moderate approach both to what you eat (or don't eat) and how much exercise you do (or don't do), you can avoid packing on weight AND also partake in all the fun of this time of year. So this season, get a head start on the New Year instead of starting January with extra pounds to lose.

Here are some tips to help you during those hectic holiday weeks:

• Create a plan ahead of time. Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday schedule and then determine how much time you will realistically have available to devote to working out.

• If you work in an office setting be prepared for the deluge of guilty treats your co-workers and other business associates will graciously want to share. Stash your own healthy snacks in your desk so you won't be tempted to overindulge when your grumblingstomach demands a 3:00 snack time.

• Don't put your fitness goals on hold until the New Year. If you can't exercise as often during this time period as you normally do, adjust appropriately. Don't use the excuse that since you don't have time for your full workout you just won't workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. It's much better to cut your fitness time in half than to completely eliminate it.

• When attending a holiday function, try to eat ahead of time to lessen your hunger. If the party is in the evening, eat breakfast, lunch and a snack before hand (just as you would on any other day). Since you have eaten meals earlier in the day, you'll be less tempted to go overboard and eat everything in sight. However, if you instead starve all day long attempting to "save up" all your calories for the party, you will be so famished by the time it begins that it will be difficult not to overeat.

• Schedule your workouts. Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar.

• At holiday dinners, skip the gravy, dressings, and high-calorie condiments.

• On days that you really lack motivation or simply do not have time for your complete exercise routine, commit to do just 10 minutes of exercise. You'll probably end up doing more than that once you get started. Even if you only end up completing 10 minutes, that is still a lot better than zero minutes.

• When at a party, scout out healthy food options rather than doing a grab and run on all the unhealthy selections. For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.

• Exercise at home. You'll be more inclined to follow-through on your exercise commitment if you don't have to drive somewhere to do your workout. Plus, you won't waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (it even can be equipment-free) and is quite inexpensive.

• Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150-200 calories per glass. Indulge in just 2-3 drinks and you've drunk the equivalent calories of an entire meal. If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet soda. This will help cut your calories in half.

• When running errands or shopping, be sure to pack some healthy snacks to have on-hand. Then after you work-up a big appetite, you won't be tempted to grab something at the mall food court or the fast food restaurant on the way home.

• Don't linger at the buffet or in the kitchen. If you loiter in close proximity to all the guilty temptations, you will struggle to keep from unconsciously shoveling food into your mouth.

• Focus on socializing. Remember one of the great things about the holidays is spending time with friends and family. During get-togethers spend the majority of time sharing conversation instead of sharing desserts.

Hopefully these tips will help you find a balance between staying fit and also enjoying the fun of the season. Remember, moderation is the key. Have a great holiday season.

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source: http://www.emaxhealth.com

3 Day Diet

The 3 day diet plan - is a calorie limited diet over 3 days. There are claims that following it correctly, you can lose up to 10 lbs in 3 days. After the 3 days of dieting you should return to eating a normal healthy diet for at least four to five days, and you should not over eat.

Instructions:
Drink 4 glasses of water or diet soda per day.
For additional flavoring you can add herbs, salt and pepper, lemon, vinegar, worcestershire sauce, soy sauce, mustard and ketchup to your foods.

DAY 1

• BREAKFAST
• Black Coffee or Tea (if required, with 1-2 packets of Sweet and Low or equivalent)
• 1/2 a Grapefruit or Juice
• 1 Slice of Toast with 1 tbsp. Peanut Butter
• LUNCH
• 1/2 a Cup of Tuna
• 1 Slice of Toast
• Black Coffee or Tea (if required, with 1-2 packets of Sweet and Low or equivalent)
• DINNER
• 3 Oz. any lean red meat or chicken
• 1 cup each of
• green beans
• carrots
• regular vanilla ice cream
• 1 apple

DAY 2

• BREAKFAST
• Black Coffee or Tea (if required, with 1-2 packets of Sweet and Low or equivalent)
• 1 Egg (boiled, scrambled, omlette)
• 1/2 a Banana
• 1 Slice of Toast
• LUNCH
• 1 cup of cottage cheese or tuna
• 8 regular saltine crackers
• DINNER
• 2 beef franks
• 1 cup of broccoli or cabbage
• 1/2 a cup carrots
• 1/2 a banana
• 1/2 a cup of regular vanilla ice cream

DAY 3

• BREAKFAST
• Black Coffee or Tea (if required, with 1-2 packets of Sweet and Low or equivalent)
• 5 regular saltine crackers
• 1 oz. cheddar cheese
• 1 apple
• LUNCH
• 1 boiled egg
• 1 slice of toast
• Black Coffee or Tea (if required, with 1-2 packets of Sweet and Low or equivalent)
• DINNER
• 1 cup each of:
• tuna
• carrots
• cauliflower
• melon
• 1/2 cup regular vanilla ice cream

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source: http://www.thecolumn.org

Fast Weight Loss Diet (2800 Calorie)

When selecting a low fat meal, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.

Nutritional and Low Fat Meal Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.
   
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
   
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
   
4. Eat your foods slower.
   
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
   
6. Avoid foods that are high in fat and calories.
   
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
   
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample low fat meal (2800 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1.5 cup	cottage cheese - 1% fat	42.00	9.00	3.00	246.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	0.5 cup	fruit cocktail	0.51	29.76	0.09	114.40
	2 each	Orange- medium	2.20	34.80	0.00	138.00
	1 medium	Peach- medium	0.60	9.70	0.10	37.00
	1 tsp	Sugar-white	0.00	4.00	0.00	15.00
	Total:		46.15	89.30	4.92	577.95
AM Snack
	1 each	Banana-medium	1.20	26.70	0.60	105.00
	3 tbps	Peanut Butter	12.00	10.50	24.45	285.00
	Total:		13.20	37.20	25.05	390.00
Lunch
	1 each	Apple- medium with peel	0.30	21.10	0.00	81.00
	3 each	Bread whole wheat slice	9.00	36.00	3.00	210.00
	1 ounce	Chedder, mild shredded, Kraft Lite Naturals	8.00	1.00	5.00	80.00
	0.1 cup	Lettuce, iceberg, raw	0.06	0.11	0.01	0.66
	1 tsp	Sugar - White	0.00	4.00	0.00	15.00
	12 fluid ounces	Tea- prepared w/tap water	0.00	1.00	0.00	4.00
	2 ounce	turkey breast/white meat	17.00	0.00	0.40	76.50
	0.15 cup	Mayo	0.32	8.42	11.77	137.37
	Total:		34.67	71.64	20.18	604.53
PM Snack
	2 each	Bread- slice rye 7 grain	10.00	72.00	4.00	180.00
	1 tbps	Mayonnaise- Kraft Free, fat free	0.00	3.00	0.00	8.00
	0.5 cup	Tuna solid in water	30.00	0.00	2.00	140.00
	Total:		40.00	75.00	6.00	328.00
Dinner
	1 each	Banana- medium	1.20	26.70	0.60	105.00
	3 each	Bread whole wheat- slice	9.00	36.00	3.00	210.00
	4 tsp	Jelly-strawberry, pure seedless, Knott's	0.00	16.00	0.00	72.00
	2 cup	Milk-skim no fat	16.00	24.00	0.00	160.00
	4 tbps	Peanut Butter	16.00	14.00	32.60	328.00
	Total:		42.20	116.70	36.20	927.00
	Grand Total:		176.22	389.84	92.35	2827.00

Grocery List

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	14 each
Bread - slice rye 7 grain	14 each
Bread whole wheat - slice	42 each
Cheddar, mild shredded	7 ounces
Cottage Cheese - 1 % fat	10.5 cups
Cream, fluid, half and half	7 tablespoons
Fruit cocktail	3.5 Cups
Jelly - Strawberry	28 tsp
Lettuce, raw	0.7 cup
Tuna Solid White in water	3.5 ounces
Mayo type, reg., w/salt	1 cup
Mayo type, reg., w/salt	7 tbps
Milk - non fat	14 cups
Orange - medium	14 each
Peach - medium, 4 oz.	7 each
Peanut Butter	49 table spoons
Tea - prepared w/ tap water	84 ounces
Sugar - white	14 tea spoons
Turkey Breast / White Meat	14 ounces

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source: http://www.changingshape.com