You Really Are What You Eat

Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health.  Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer.

And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected.  With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced.  An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.

And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense.  When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.

Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

Super Foods for Super Weight Loss

Experts say there are two basic categories of foods that can be considered “keeping it off superfoods” because they fill your tummy without piling on the calories: fruits and vegetables. And the nutrient that gives fruits and vegetables that ‘staying power?’ Fiber. So, if fruits and vegetables are the “keeping-it-off superfood groups,” fiber may well be the “keeping-it-off super-nutrient.”

Protein is another super-nutrient. It’s becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process.  But it’s imperative that you choose your proteins wisely, because like all other foods, if you’re eating more than your body needs, it’ll show up on the scale as a gain, instead of a loss.

The following superfoods are smart, low-calorie choices that will benefit your weight loss efforts:

Green Tea – Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.

Broth- or tomato-based soup – Soups can help reduce hunger before meals and increase your feeling of fullness.

Low-calorie green salads – Having a low-calorie salad – which is not defined as one that’s loaded with croutons, high fat dressings, and cheese – as a first course can help you feel full, thereby reducing how much you eat with your main course.  Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.

Yogurt – Including dairy products as part of your healthy diet may promote your weight loss efforts.  Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.

Beans – A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.

Water – Water is your body’s lifeblood, and you should be drinking it through your day. It’s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber.  In addition to helping flush toxins from the body, it can also help you feel full.  So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

High-Fiber, Whole-Grain Cereal – Whole grains in general help boost fiber and the nutritional value of your meal.  One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.

Simple Ways To Lose Weight By Portion Control

If you want to lose weight you have to cut back on the amount of food you consume. It sounds simple and it is, if you know what a portion of food should be. Control your portions and you’ll control your weight.

It can be a shock to find out that what you think you’ve been eating is two to three times a normal portion. Did you know that a portion of meat is 3 ounces, about the size of a deck of playing cards? We’ve become accustomed to super sizes as the norm. A 12 ounce can of soda is considered 1 and ½ servings. One cup of cooked pasta is a serving not a bowlful.

When we sit down at dinner, most of us fill our plate and then consume everything on the plate. An easy trick is to use a smaller plate. You’ll still fill that plate and polish off your dinner, but you’ll end up consuming less calories. Use smaller plates, bowls and cups, you’ll still feel satisfied.

Another trick is to garnish the plate with inedible garnishes – like raw kale, thinly sliced fruit, or a bulky garnish like fresh parsley. You’ll think you’re eating more than you are because your plate is full. Restaurants do this all the time.

Put your salad on your dinner plate first, then add vegetables. You’ll only have a small space left for the meat so you’ll end up eating less meat. Meat is calorie dense. Eating less meat and more salad and vegetables means you’ve decreased your calorie consumption. And most likely your fat consumption.

Use tall thin glasses filled with ice for your cold beverages. It may just be your mind convincing your tummy you’ve had enough, but it seems that people judge how much they’ve drunk, by how much is left in the glass. A tall thin glass gives the appearance that you’ve had more to drink than you really have, so you’re ready to stop drinking sooner.

Use the 50-25-25 rule. Fill 50% of your plate with vegetables and salad, 25% with whole grains, pasta, or whole wheat bread, and 25% with a protein source like chicken or fish.

No leftovers. If there are just two of you, cook only enough food for two. It’s tempting to save time and effort to cook enough for another night’s dinner. The problem is that it’s oh so easy to have that extra piece of chicken because it’s right in front of you. No leftovers means no temptation.

Learn what a portion of different foods really are and you’re on your way to weight loss.

Finding Your Perfect Weight Using Your Body Mass Index

As you look at the photos in fashion magazines, it’s easy to dream of how nice it would be to be the “perfect weight”. However determining the perfect weight for your individual body is no easy task! Factors such as your body composition, your genetics, and your own personal comfort all come into play when deciding your weight goal. As you begin your weight loss journey, its important to figure out what weight is best for your individual situation, and work towards this goal.

You can begin determining your perfect weight by calculating your BMI. Body Mass Index is a tool widely used to determine your body fat percentage. It is based on height and weight. There are many calculators online to determine your BMI quickly and easily. Your doctor can do this for you, as well. A normal BMI runs between 18 and 24. Obesity begins at 25. By determining your Body Mass Index, you can set a target for your goal weight. Play around with the calculator, and see how much weight you need to lose to get your BMI within a healthy range.

When setting a goal weight, you should also keep your genes in mind. If your grandmother and mother were both rounded individuals with ample padding on their hips and thighs, chances are your genes are working against you. There are generally two body shapes – apple (extra weight around the middle) and pear (extra weight around the hips). Apple shaped body types are at a greater risk for health problems, as excess belly fat is linked to high cholesterol and heart disease. You can work within your genetic makeup to a certain extent, but it pays to be aware of where your body type comes from.

The last factor that influences your choice of the “ideal weight” is personal preference. Your BMI may show you as being average weight if you weigh 105 pounds. But will you be comfortable? There is such a thing as too skinny, as well as too heavy. Take your personal comfort with your appearance into account as well when setting a weight loss goal.

If you have lost weight and feel comfortable and healthy, you may want to begin maintaining – even if you’re not at the weight suggested by the charts, graphs, and media. It is important to be comfortable in your own skin. Keep looking in the mirror – chances are you will recognize when you reach the perfect weight.

This article entitled “Finding Your Perfect Weight Using Your Body Mass Index” is not medical advice. It should not be used as or substituted as medical advice from your medical professional. This article is for informational and entertainment purposes only.

A Full Body Detox

Body detox is among the best ways of keeping ourselves clean and healthy, besides other methods such as special diets, vitamin supplements, natural therapies, and so on. An important step in a full body detox is to restore or also to replenish energy levels to make you more alert in different areas of your life, such as at work. A body cleanse or body detox is also a great way to give your body a boost after a night of over-indulgence, eating all the wrong foods and consuming more alcohol than is healthy. That is why body detox is needed because some mortals are having this kind of lifestyle.

The human body has a built in detox system that removes harmful substances from the body through excretion but when we put pressure on it by eating unhealthy foods, drinking too much alcohol and not getting enough sleep the system is weakened. At one time, the need for a natural body detox seemed to apply only to those who suffered from some form of drug or alcohol dependency.

The pollution your body is exposed to daily, and your consumption of various types of junk food, coffee, aerated drinks, alcohol etc leads to the accumulation of various toxins in your body. Initially known for elimination of excessive alcohol and drugs from the body, detox is now being used more extensively for the process of elimination of any kind of toxins that may be present in the body. A full body detox diet plan using raw vegetables and fresh fruits is especially recommended for young individuals whose bodies have been subjected to high levels of alcohol, burgers and pizzas.

Todays refined diets, stressful lifestyles antibiotics or other health problems can deplete the body’s natural store of these little miracle workers and upset the delicate balance or eubiosis. There are numerous other methods to detox your body, such as through herbal tea and supplements, in addition to specialized diets and spa programs.

Body detox diets vary but typically involve eating or drinking nothing but raw, steamed or gently stir-fried vegetables and fruit, pulses, sprouted seeds, thin soups, juices and plain cereals such as brown rice, millet or buckwheat. Mediterranean diets are low on fat and carbohydrates and they provide us with healthy alternative to the oily food we consume every day.

Start using the benefit of exercise to cleanse and detoxify your body. Exercise increases oxygen to your system and raises your body temperature, in effect combining oxygen therapy and hyperthermia. Exercise detoxification is an effective method of cleansing many vital organs simultaneously and should become a regular part of your life. There are tons of exercise programs and plans out there, or just walking for at least 12-15 minutes a day is beneficial to the colon function. The simplest form of administering oxygen therapy is through a simple deep breathing exercise.

The increase in the amount of toxins in the body results in stress in the immune system that eventually breaks down due to overwork. If you are interested in the idea of detoxing and want to receive the fastest results possible, then what you are going to want to do is find a quick detox diet, a body detox that is going to offer you quick results.

Some methods are used individually as body detox solutions while other individuals use several methods together to achieve the best possible results. If you want to receive optimum results from your detox, you should consider taking some supplements for detox. It is also good for keeping track of detox intervals or a detox schedule, body detox is not just a one time thing, for best results it should be done on a regular basis throughout the year.

While our body is not totally defenseless against toxins as we have an effective built-in natural detoxification system but body detox is still a must to help keep your body free of toxins. One of the much-desired benefits of body detox is weight loss. Liver and Kidneys detox is excellent to use before and during a weight loss program, as it will improve weight loss results. In conclusion, making your own home remedy for body detox is much better and less expensive way to pursue long term health as compared to eating detox pills.

Detox Diet: A Basic Understanding

Detoxification occurs in our bodies daily. Our internal organs, the colon, liver and intestines, help our bodies eliminate toxic and harmful matter from our bloodstreams and tissues. Often, our systems become overloaded with waste. Today’s over processed foods and environmental pollutants can easily overwhelm our delicate systems and cause toxic matter to build up in our bodies.

Detox diets are designed to help your body rid itself of the toxic matter buildup and lose weight. If you feel sluggish, have frequent colds, digestive problems or just aren’t feeling your best, you may have a toxicity issue. A detox diet will help you clean the harmful matter from your body and lose weight.

A detox diet will help your body by increasing stamina and energy, making the digestive process easier, increasing mental clarity and decreasing allergies. Most detox diets don’t involve weird or unhealthy foods, simply fresh and whole foods like fruits and vegetables. Eat plenty of fresh fruit, except grapefruit. Enzymes in grapefruit interfere with the proper functioning of enzymes in the liver, so they should not be used during detox diets.

Fresh vegetables are also great on the detox diet. The best vegetables for detoxing are broccoli, garlic, artichokes, beets, cauliflower and red and green vegetables. Avoid corn products, as corn often contains allergens. Rice is also acceptable on a detox diet, and beans, nuts and seeds are great as well.

Drink plenty of water, about 6 to 8 glasses a day to aid the body in flushing out toxins.

A hydrated body helps your body organs to function in an optimal fashion.

A simple detox diet plan may just involve staying off meat for a couple of days. For a more detailed plan, consult a professional on what to eat for each meal during the detox period.

Using a detox diet plan can help maximize your health, reduce your weight, and help you feel more energetic and rested. Try a detox diet for a few days. You’ll be surprised how much lighter you’ll feel.

Weight Loss, Body Detox And Anti Aging Are All Connected

The majority of people that try various diets and exercise to lose weight fail. Why? Because they are missing out on the most important reason that they can’t lose the weight or how to prevent the diet yoyo. The standard line you get is that you need to diet and exercise to get results, and for some people, especially the younger generation, this works. But for a huge number of the population this is just not going to work, try as they may.

The missing factor in a successful weight loss program is the cleansing of your colon. If you are not familiar with colon cleansing then this may sound like an odd statement to make. But, consider this; a backed up colon will not only prevent weight loss, but will also cause a whole host of other symptoms such as:

-Always tired and sluggish
-Interrupted sleep
-Weight gain
-Aches and pains
-Premature wrinkling of the skin
-Unexplained skin rashes
-Constipation or diarrhea
-Bloating and gas
-Menstrual cramping
-Headaches

These are only some of the symptoms of a clogged toxic colon.

What does this have to do with weight loss?

In a normally functioning colon, the food we ingest gets broken down, nutrients are absorbed in the small and large intestine, the friendly flora produce b-vitamins and nutrients are sent to the rest of the body where all the cells are fed. This normal function produces the hormones we need and keeps the metabolism high and allows for weight management.

The problem with today’s environment is that it is toxic from all the chemicals, pesticides and pollutants we are bombarded with on a constant basis.

Another huge factor is mans craving to change things all the time and that includes food. In the name of profit, the food industry is reinventing food and changing them from their natural wholesome form and adding preservatives, dyes and coloring which dramatically alter the foods we eat.

It creates great profit, and the shareholders are happy, but this is at the expense of our health.

All you need to do is look around you at Americans and the answer is there for all to see. We are an obese, tired nation. Foods such as white flour, rice, pastas, dairy products, hormone filled meats and sliced meats full of sodium nitrates and processed food wreak havoc with our digestive system.

The food we eat should be digested and eliminated in 2 to 3 days, but with processed food it can take 5 to 6 days.

Undigested food starts clogging in your large intestine making it difficult for it to absorb the nutrients you need. As you get further backed up this material becomes toxic and hard making it very difficult to eliminate. You could literally have 4 to 20 pounds of old fecal matter and a narrowing of the passage so that future eliminations become difficult and constipation sets in.

When you eat the typical American diet you may feel full but may be starving for real nutrients. If the diet remains poor, the intestines remain clogged and the body becomes desperate to eliminate toxic buildup. It put tremendous stress on the liver and kidneys and can even manifest itself by trying to get rid of toxins through the skin and odd unexplained rashes appear. Premature wrinkling can occur and metabolism slows making it difficult to lose weight.

If you want to lose weight, get healthy, look and feel better, then do a good colon cleanse first. Take care of the toxic build up and you may feel like a million bucks. You’ll then lose weight, and if you eat the right foods, drink a lot of water and exercise; you should be able to reach your goal. (It would not hurt to follow with a liver and kidney cleanse)!

Disclaimer: The above is offered as information only and is not meant to diagnose or treat any disease. Always consult a qualified health care practitioner before attempting any detox program.

5 Effective Weight Loss Tips for Women Struggling with Their Weight

Surveys have shown that the majority of women who are overweight or obese wish that they could lose the weight. Many feel depressed and inferior. They desperately wish to shed the excess pounds but they feel like they can never achieve it.

They feel like they have been fat since they were young and it is their destiny. They think that they were cursed with fat genes.

The truth of the matter is that the majority of the people who are obese can lose weight and get fit over time. It takes time. It will take effort and discipline. But… it can be done.

You could be 100 pounds overweight, but if you decide that enough is enough and you want to lose it all, it can be done. It may even take you a year or more but it can be done. You’re not destined to a life of obesity and disease.

If you will change, your body will change.

Follow the 7 tips below and you’ll gradually lose the weight. All you need to do is stick with these tips and you will be just fine.

1. Find out what your daily calorie maintenance is and aim for a caloric deficit of 500 calories till your weight drops a little. Weigh yourself after a week and find out your new calorie maintenance level and carry on with a caloric deficit of 500 calories based on this new number.

As long as you follow this plan, it is inevitable that you lose weight. You can find out your calorie numbers at http://www.freedieting.com/tools/calorie_calculator.htm
2. Start walking for 30 to 45 minutes daily. Ideally, your walking should be brisk but you shouldn’t be out of breath. You’ll need to do this when you wake in the morning and you’re on an empty stomach.
Initially, if 5 minutes is all you can manage, that’s ok. Walk for 5 minutes and rest. Over time, increase your time by a minute or 2 every day or every few days.

You want to make slow and steady progress.

3. If you wish to speed up your progress, 2 exercise sessions a day would be excellent. One in the morning and one in the evening. Make sure each session does not exceed 60 minutes.

4. Slowly clean up your diet. Make one positive change every week. If you drink 3 cans of soda a day. Reduce it to 2 cans a day for a week. The next week reduce it to one can. You must do this gradually. Many people make the mistake of doing too much too soon. Clean up your diet as much as you can but do it slowly.

Sudden changes cause shock and resistance in the body. It’s just too much too soon and the body can’t adapt. You will get food cravings and constantly battle the temptation to binge eat the foods that you’re not supposed to.

So, keep your progress slow and measured.

5. Work your way up to high intensity training sessions. Initially, when you are first exercising, walking will suffice. As you shed the pounds and get slimmer, you may wish to try out high intensity training.

It does not have to be a long session. Even a short 4 minute Tabata workout can work wonders. You may be shocked to see that even a 4 minute workout can be extremely challenging and you might not be able to complete it.

That’s ok. What matters is that you tried. Aim to progress a little more in the next workout and so on.

There are hundreds of weight loss tips but the 5 mentioned above are the fundamentals of all weight loss. Always remember that time is your friend and there is no rush.

Do not expect results overnight or in 2 weeks. Take a photo of yourself today and take one 3 months later. The difference will stun you. As long as you follow the tips above, weight loss is inevitable. Visible results will take about 2 to 3 months. Do not give up before 3 months.

Always remember that it does not have to be torture. Slow and steady wins the race.

If you’re serious about losing weight, check out the best Weight Loss For Woman Program

The Beta Switch


 

7 Appetite Reduction Techniques for Women

Let’s face it. If you want to lose weight, you’re going to have to eat less. Yes… yes… You don’t want to. You enjoy eating. Do you really have to cut down your calorie intake?

Yes.

What if you eat the same amount and just exercise? No. You still need to eat less.

Ok… ok. You’ll eat the same amount, exercise like crazy and pop a few slimming pills too. That ok? No. You’ll still have to eat less.

Now that we have established that fact, we can move on. When we say eat less, it doesn’t mean that you will have to eat like a bird. You’ll always have enough food to eat, to stay strong, fit and healthy.

The problem society faces these days is that people eat too much. They eat when they’re happy. They eat when they’re sad. They eat when they’re hungry and they eat when they’re not hungry… out of fear that they might get hungry later.

Many people’s relationship with food is totally out of whack. The most crucial step to losing weight is consuming the correct amount of calories. Ideally, you should be aiming for a caloric deficit of 500 calories. You can find out the exact number by visiting http://www.freedieting.com/tools/calorie_calculator.htm

Once you aim to cut your calories, you will definitely end up eating less than you’re accustomed to. Since you’re already in the habit of eating a certain quantity of food daily, the body is going to feel a little hungry.

This is normal. You’re not starving. Your body needs time to adjust to the fewer calories. There will be slight discomfort and you may find yourself thinking of food often. You will need to exercise will-power and not eat. Maintaining the caloric deficit is imperative to losing the pounds.

Look at it as a challenge that you can surmount. Many people look at controlling their diet as a huge pain in the butt. With a negative attitude like this, they best prepare for a hemorrhoid attack.

There are 7 tips in this article to curb your appetite. These will help to a certain extent at controlling your cravings. Do note that within a week of maintaining a caloric deficit, your appetite will naturally diminish. The less you eat, the less you’ll want to eat. You stomach will shrink and you’ll require less food to feel satiated.

That may take a week or two to happen. Depending on how much you’ve been eating daily, it may take longer but rest assured that you will need less food as you go along.

1. Skip breakfast. This runs contrary to everything you’ve heard so far. However, studies have shown that the later in the day you have your first meal, the less you’ll eat throughout the day. If you really must have breakfast, go ahead, but keep it light and make sure it is protein based. Skip the sugary cereals and white bread.

2. Drink lots of water. It’ll make you feel full and very often people mistake thirst for hunger. You also need to be sufficiently hydrated to accelerate fat loss.

3. Consume a tablespoon or 2 of virgin coconut oil daily. It has been shown to reduce one’s appetite, make a person leaner and also less prone to storing fat.

4. Stay active throughout the day. Sedentary activities such as vegetating in front of the TV for hours, playing video games non-stop, watching movies at the cinema, etc. will automatically make you want to pop something in your mouth to munch. Avoid these activities.

5. Eat lots of vegetables. Vegetables such as broccoli, spinach, carrots, cauliflower, kale, celery, etc. contain a ton of beneficial properties. Not only are they good for your health but they will also leave you feeling fuller for longer.

6. Use smaller plates. This is a psychological trick. Smaller plates look fuller with less food. So, your brain automatically assumes you’re eating a lot when you’re not.

7. Go to bed earlier. A bad habit that many people engage in is binge eating at night. This is usually because they’re awake watching TV and end up feeling hungry. If you find that you’re getting hungry at night, go to bed earlier. You will not struggle against cravings.

Follow the tips above and you will reduce the amount that you eat. Once you achieve this feat, your weight loss will go from being a possibility to a probability and finally, a reality. Your diet is that important to your success. Never forget that.

If you’re serious about losing weight, check out the best Weight Loss For Woman Program

The Beta Switch


 

Am I Destined To Be Fat?

This is a very common question and it’s especially asked by women if they come from a family where all their family members are overweight. It seems like they’re just born that way.

Life has dealt them a bad hand and they can never compete with the svelte women strutting around in their bikinis. Life is cruel.

Or is it?

Studies have shown that only a very miniscule percentage of people have a serious health condition that prevents them from losing weight. The majority of us have no problems.
So why then are some people so much fatter than others?

For starters, we must admit that some women have higher metabolic rates and are genetically gifted. However, even women who come from families where most of the members are overweight can lose weight if they watch their diet and exercise moderately.

The problem here is that poor eating habits and diet choices are passed down from generation to generation. If your grandmother loved eating sweet foods, your mother probably picked it up from her and passed it down to you.
While this is just an example, it is very true. You are what you eat and most people eat junk and blame their genes. We should not sugar coat this fact. You’re responsible for your own weight.

If you’re naturally inclined to weight gain, then you’ll need to work harder… but you’re not destined to be fat.
In some cases, women may have cyclical hormones that affect their weight adversely. If this is the case, you’ll need to see a doctor to deal with this issue.

However, even in cases like these, you’ll still be able to lose weight if you curtailed your eating. The food you eat is the biggest factor in determining your weight.

If you’ve ever watched the TV show, Survivor, you’ll notice that no matter who joins the show, whether they’re fat or thin… they always end up losing weight and becoming lean.

The reason for this is due to the lack of food on the island. Even the overweight contestants lose tremendous amounts of weight within a month. While this is not healthy, it just goes to show that the majority of people can lose weight.

And you can too.
Take control of your eating habits. That’s the first place to start. You wear what you eat.

Keep a journal where you write down whatever you eat. You’ll be amazed to see just how much unnecessary food you’re consuming. Most people who start journaling their diet can’t believe how much junk food and processed food creeps in.

Now that you know exactly what you’re eating, reduce unnecessary consumption. Do not cut down your food intake massively because you’ll end up with cravings. Do it gradually so that your body doesn’t fight you.

Slowly start removing processed foods from your diet and replace them with healthier alternatives. Replace white potatoes with yam. Cut down and eliminate simple carbs.

Drink more water instead of soda. Instead of chocolate, try cold cut fruit instead.
It’s these small changes that make all the difference. Just by cleaning up your diet, you’ll automatically see the pounds coming off and you’ll realize that you’re not destined to be fat.

You just need to eat better. It will take a while to do it… but when it comes to losing weight, this is the best step that you can take.

If you’re serious about losing weight, check out the best Weight Loss For Woman Program

The Beta Switch