Providing Healthy Solutions to lose weight and gain better health
Saturday, September 22, 2012
Monday, September 17, 2012
Four Sneaky Ways To Power Up Your Nutrition
By Kevin DiDonato MS, CSCS, CES
If you haven’t noticed yet, your local grocery store’s produce department is overflowing with nutrient-rich and healthy food options.
Forget about the apples, cherries, pears, and bananas, though.
The items you need to know about are some of the most-underutilized products on the market today.
Which is a definitely a shame! These foods are bursting with flavor, vitamins, and overall super ingredients that may do everything from lower your blood sugar to boost your fat burning.
These foods, sometimes termed superfoods, may not be on your radar of foods to eat, but they should be!
Superfoods are called that because in essence, they truly are super. They contain vitamins, minerals, and polyphenols that may do everything from lowering blood sugar to fighting some cancers.
Examples of superfoods commonly overlooked are: turnips, cauliflower, asparagus, flaxseeds, avocados, kale, spinach, dandelion greens, and fennel.
Some of these foods are bitter to taste, but they could pack a day’s worth of fat-fighting and cancer-fighting nutrition in a single serving.
So before you turn your head, here are some of the top ways to sneak superfoods into your day.
Four Sneaky Ways to Better Nutrition
Sometimes it is harder to get all the foods you need into one or many meals.
From rushing around in the morning to soccer games in the afternoon, many people find it very difficult to maintain healthy nutrition on the go.
You may intend to carry healthy snack options in your purse or glove compartment, but it is just easier to stop at the local drive-thru.
The problem with this is that you are missing out on a world of healthy and nutritious foods that add benefit to your overall health.
Some foods fight cancer, some foods may control blood sugar, therefore diabetes. Some may even reduce your cholesterol and blood
pressure, which may add years to your overall heart health.
Superfoods are commonly found in your grocery store’s produce section. However, they may be overlooked, due to preparation time and lack of a creative way to cook and serve them.
Avocados, onions, and berries are extremely easy to add to almost any plate. But take kale, fennel, turnips, and dandelion greens, and the choices may become limited.
However, these four Sneaky Ways may help you to enjoy nutrient-rich foods, with no fuss at all.
Top Four Sneaky Ways to Get More Superfoods
Prep Way #1: Got a Blender? Good!
If you have a blender, then you are one step ahead of making a healthy, nutritious, low-sugar smoothie.
Nothing, and I mean nothing, should be held back from a blender.
A protein and nutrient-packed smoothie can provide you a day’s worth of nutrition in a single serving.
Plus, you can add anything (kale, spinach, dandelion greens, etc.) to fat-burning yogurt, coconut milk, or almond milk to make a tasty shake packed full of vitamins, minerals, fiber, and phytonutrients that may not only ward of colds and flus, but may be helpful at reducing your weight.
Throw in a few berries (raspberries especially) and you will increase the nutrition of your shake, plus improve on the taste and fat-burning potential.
Other options: add a tablespoon of flaxseed oil to include omega-3 fats (heart healthy fats) as well as some additional protein and fiber.
Prep Way #2: Switch out Your Faves
If you are a person who loves pasta, then this easy switch may be for you.
One type of squash, called spaghetti squash, is overflowing with vitamins and minerals that are needed by your body for optimal functioning.
Plus, this low-calorie alternative can easily resemble your favorite stringy pasta.
Top it with a tablespoon of olive oil (polyunsaturated fat source) and a homemade, low-sodium tomato sauce (full of the antioxidant lycopene), and you have the fixings for a healthy version of your favorite Italian plate.
You will get nutrients and antioxidants that may help fight off free radical damage (leads to inflammation) and improve your overall health.
Prep Way #3: Mash ‘em
If your favorite side happens to be mashed potatoes, then do we have an alternative for you.
Turnips, which are a root vegetable, have been shown to reduce cancer-causing substances found in your body.
Plus, turnips are filled with iron, calcium, and vitamin C, which are all nutrients that your body needs.
Instead of loading up on butter and salt, mash and keep this vegetable “naked,” and reap all the wonderful health-promoting benefits.
Not one for turnips? Try cauliflower instead. This flowery vegetable is packed full of nutrition, all without adding many calories to your overall plate. This could be the perfect alternative to starchy potatoes.
Prep Way #4: Need a New Topper?
There are many different and unique ways to spice up your food. You can add fiery hot sauce to eggs, yogurt to breads as the “new” mayo, or you simply can add a dash of cinnamon to anything to make it better.
Changing out your food toppers is one way that you can add more superfood power to your daily nutrition.
Top off your oatmeal, coffee, or tea with cinnamon, for a healthy alternative that may even control your blood sugar.
There are many studies that show that cinnamon may be effective at controlling blood sugar.
For a different approach to salads, sprinkle a few walnuts, almonds, or flaxseed onto your salad to up your intake of high-quality proteins, fiber, and heart-healthy omega-3 fatty acids.
This is one easy way to spice up your salads.
Start Your Day off on the Right Foot
In order to get more superfoods into your diet, you should consider these four steps.
Not only are superfoods good for you, they provide your body with the essential nutrients it need in order to burn fat, ward off colds and flus, and prevent chronic disease development.
Never Use A Fat Burning Supplement Without Reading This First
If you haven’t noticed yet, your local grocery store’s produce department is overflowing with nutrient-rich and healthy food options.
Forget about the apples, cherries, pears, and bananas, though.
The items you need to know about are some of the most-underutilized products on the market today.
Which is a definitely a shame! These foods are bursting with flavor, vitamins, and overall super ingredients that may do everything from lower your blood sugar to boost your fat burning.
These foods, sometimes termed superfoods, may not be on your radar of foods to eat, but they should be!
Superfoods are called that because in essence, they truly are super. They contain vitamins, minerals, and polyphenols that may do everything from lowering blood sugar to fighting some cancers.
Examples of superfoods commonly overlooked are: turnips, cauliflower, asparagus, flaxseeds, avocados, kale, spinach, dandelion greens, and fennel.
Some of these foods are bitter to taste, but they could pack a day’s worth of fat-fighting and cancer-fighting nutrition in a single serving.
So before you turn your head, here are some of the top ways to sneak superfoods into your day.
Four Sneaky Ways to Better Nutrition
Sometimes it is harder to get all the foods you need into one or many meals.
From rushing around in the morning to soccer games in the afternoon, many people find it very difficult to maintain healthy nutrition on the go.
You may intend to carry healthy snack options in your purse or glove compartment, but it is just easier to stop at the local drive-thru.
The problem with this is that you are missing out on a world of healthy and nutritious foods that add benefit to your overall health.
Some foods fight cancer, some foods may control blood sugar, therefore diabetes. Some may even reduce your cholesterol and blood
pressure, which may add years to your overall heart health.
Superfoods are commonly found in your grocery store’s produce section. However, they may be overlooked, due to preparation time and lack of a creative way to cook and serve them.
Avocados, onions, and berries are extremely easy to add to almost any plate. But take kale, fennel, turnips, and dandelion greens, and the choices may become limited.
However, these four Sneaky Ways may help you to enjoy nutrient-rich foods, with no fuss at all.
Top Four Sneaky Ways to Get More Superfoods
Prep Way #1: Got a Blender? Good!
If you have a blender, then you are one step ahead of making a healthy, nutritious, low-sugar smoothie.
Nothing, and I mean nothing, should be held back from a blender.
A protein and nutrient-packed smoothie can provide you a day’s worth of nutrition in a single serving.
Plus, you can add anything (kale, spinach, dandelion greens, etc.) to fat-burning yogurt, coconut milk, or almond milk to make a tasty shake packed full of vitamins, minerals, fiber, and phytonutrients that may not only ward of colds and flus, but may be helpful at reducing your weight.
Throw in a few berries (raspberries especially) and you will increase the nutrition of your shake, plus improve on the taste and fat-burning potential.
Other options: add a tablespoon of flaxseed oil to include omega-3 fats (heart healthy fats) as well as some additional protein and fiber.
Prep Way #2: Switch out Your Faves
If you are a person who loves pasta, then this easy switch may be for you.
One type of squash, called spaghetti squash, is overflowing with vitamins and minerals that are needed by your body for optimal functioning.
Plus, this low-calorie alternative can easily resemble your favorite stringy pasta.
Top it with a tablespoon of olive oil (polyunsaturated fat source) and a homemade, low-sodium tomato sauce (full of the antioxidant lycopene), and you have the fixings for a healthy version of your favorite Italian plate.
You will get nutrients and antioxidants that may help fight off free radical damage (leads to inflammation) and improve your overall health.
Prep Way #3: Mash ‘em
If your favorite side happens to be mashed potatoes, then do we have an alternative for you.
Turnips, which are a root vegetable, have been shown to reduce cancer-causing substances found in your body.
Plus, turnips are filled with iron, calcium, and vitamin C, which are all nutrients that your body needs.
Instead of loading up on butter and salt, mash and keep this vegetable “naked,” and reap all the wonderful health-promoting benefits.
Not one for turnips? Try cauliflower instead. This flowery vegetable is packed full of nutrition, all without adding many calories to your overall plate. This could be the perfect alternative to starchy potatoes.
Prep Way #4: Need a New Topper?
There are many different and unique ways to spice up your food. You can add fiery hot sauce to eggs, yogurt to breads as the “new” mayo, or you simply can add a dash of cinnamon to anything to make it better.
Changing out your food toppers is one way that you can add more superfood power to your daily nutrition.
Top off your oatmeal, coffee, or tea with cinnamon, for a healthy alternative that may even control your blood sugar.
There are many studies that show that cinnamon may be effective at controlling blood sugar.
For a different approach to salads, sprinkle a few walnuts, almonds, or flaxseed onto your salad to up your intake of high-quality proteins, fiber, and heart-healthy omega-3 fatty acids.
This is one easy way to spice up your salads.
Start Your Day off on the Right Foot
In order to get more superfoods into your diet, you should consider these four steps.
Not only are superfoods good for you, they provide your body with the essential nutrients it need in order to burn fat, ward off colds and flus, and prevent chronic disease development.
Never Use A Fat Burning Supplement Without Reading This First
Sunday, September 16, 2012
The Fruit That Fights Off The Fat
By Kevin DiDonato MS, CSCS, CES
There is a new ingredient in the weight loss world that is getting a boatload of attention.
This nutrient has been around since 1965, but until recently, was not researched extensively.
The nutrient is raspberry ketones (which has been made famous by Dr. Oz).
Raspberry ketones, otherwise known as rheosmin, has been shown in research to increase fat metabolism in your fat cells.
Research suggests that aromatic components in red raspberries work by increasing enzyme activity, increasing oxygen consumption, and increasing heat production in some fat cells in your body.
Put together, this may lead to lower levels of fatty acids being stored in your fat cells - resulting in more weight loss.
Plus, raspberry ketones has also been linked to an increase in the expression of adiponectin levels in your blood, which could stimulate increased energy expenditure.
According to one study published in Planta Medica, exposure of raspberry ketones in fat cells may be linked to increased fat oxidation and adiponectin levels.
Let me explain…
Raspberry Ketones, Adiponectin, and Fat Burning
Adiponectin, which is a protein secreted exclusively from your fat cells, has been linked to increased fatty-acid oxidation and fatty-acid breakdown.
It has been shown to be decreased in overweight or obese individuals, but losing weight has been shown to dramatically increase your levels.
Adiponectin has been shown to impair your immature fats cells (pre-adipocytes) from turning into mature, full-fledged fat cells. Plus, it may increase energy expenditure.
Raspberry ketones, according to some clinical studies, has been shown to raise adiponectin levels, which could partly explain the powerful effects of raspberry ketones.
The author of this study aimed to evaluate the effects of raspberry ketones on the expression and secretion of adiponectin, lipolysis, and fatty-acid oxidation in white fat cells.
White fat cells (different than brown, beige, or visceral fat) are cells that store extra fatty acids circulating in your blood for later use. They are also responsible for hormone and cytokine secretion, which makes fat cells an endocrine organ in your body.
The researchers administered raspberry ketones to white adipose fat cells.
They discovered that raspberry ketones increased lipolysis significantly in white fat cells; plus, it increased the expression and secretion of adiponectin in those same cells.
Also, he noted that raspberry ketones was able to increase fat oxidation and suppress fat accumulation in those very same fat cells.
From their work, they concluded that raspberry ketones showed promise as an herbal medicine due to their biological activities in promoting greater lipid metabolism in white fat cells.
Raspberry Ketones
Raspberry ketones, the aromatic polyphenol found in red raspberries, has received tremendous media exposure as of late due to their ability to improve weight loss results, and rightly so.
Raspberry ketones may increase fatty-acid oxidation, increase lipolysis, and increase the expression and secretion of adiponectin (powerful adipokine released by your fat cells).
In fact, the results of this study showed that raspberry ketones, when administered to white fat cells, could be responsible for the increase in adiponectin levels, fat burning, and prevention of fat being stored in the fat cells.
Raspberry ketones, along with a balanced diet and sound exercise program,may increase fat burning and reduce overall fat accumulation in your cells.
NEXT: Burn 8 X More Belly Fat >>
Saturday, September 1, 2012
Learn to Spot the Scam from the Genuine
Most people who get into a weight loss program start off by using weight loss products (e.g., diet pills and exercise equipment) to help them achieve their goal. If you are thinking of buying any of these weight loss products, however, it's best to exercise caution because there are plenty of scammers out there. Many fall victim because they fail to spot a scam right at the beginning.
It can be difficult to ascertain if a weight loss product you're buying is the real deal or if its maker is simply out to scam you out of your hard-earned money. The bad news is that it is hard to tell just by reading and looking at the ads on the newspaper and online, watching them on TV or simply looking at the product itself at the store. The most effective way to find out if the weight loss product you are about to buy is real is through serious research.
When you're doing research on weight loss products, there are a variety of ways you can find out if these products are worth purchasing at all. The simplest way is to check out retailer and/or manufacturer sites where customers and everyone else are allowed to evaluate and review the effectiveness of their products. A lot of consumers like informing others about products worth buying and products that are simply a waste of money and time. Weight loss product reviews are very helpful in finding out if weight loss product you are about to purchase is effective or not.
As you read the different weight loss product reviews, keep in mind that there is no such thing as a perfect product. Even products that are highly rated will have a couple of bad reviews. But what you should stay away from are the weight loss products that have more bad reviews than good reviews. Take this as a sure sign that the weight loss product isn't worth the time or money.
You'll find numerous weight loss product reviews online. You can do a search on the weight loss product you're thinking of buyer or you can do a search on several. The results will bring up links to online forums and message boards where you can read discussions about how to lose weight and other health issues. These are the best places where you can get information on weight loss products since the participants in these online venues are those who have used the various weight loss products.
One more way to find out if the weight loss product you're thinking of buying is a scam is by doing your own investigation of the distributor and/or manufacturer of the product. It's not uncommon nowadays for companies to have a website so go to the site of the company that makes the weight loss product you're planning to buy and use. Read the information on the site, specifically information on the weight loss product. The company should provide as much information as possible. Be aware of weight loss products with sites that hardly have any information, and simply claim their products will help you lose weight and nothing else.
Still, perhaps the best way to find out if the weight loss product you're about to buy isn't a scam is by talking to your doctor. Most of the time, all it takes is a phone call. You don't even need to visit your doctor or set up an appointment just to ask a simple question. Doctors can usually tell if a weight loss product is worth buying. If your doctor doesn't have information about the weight loss product you're interested in, he can review the ingredients with you and he can tell from there.
If money is no object, you can start purchasing the weight loss products you think you will need to achieve your goal of shedding off those pounds. But it's important to keep in mind that weight loss products, particularly the ones you see on TV infomercials, are very expensive.
It can be difficult to ascertain if a weight loss product you're buying is the real deal or if its maker is simply out to scam you out of your hard-earned money. The bad news is that it is hard to tell just by reading and looking at the ads on the newspaper and online, watching them on TV or simply looking at the product itself at the store. The most effective way to find out if the weight loss product you are about to buy is real is through serious research.
When you're doing research on weight loss products, there are a variety of ways you can find out if these products are worth purchasing at all. The simplest way is to check out retailer and/or manufacturer sites where customers and everyone else are allowed to evaluate and review the effectiveness of their products. A lot of consumers like informing others about products worth buying and products that are simply a waste of money and time. Weight loss product reviews are very helpful in finding out if weight loss product you are about to purchase is effective or not.
As you read the different weight loss product reviews, keep in mind that there is no such thing as a perfect product. Even products that are highly rated will have a couple of bad reviews. But what you should stay away from are the weight loss products that have more bad reviews than good reviews. Take this as a sure sign that the weight loss product isn't worth the time or money.
You'll find numerous weight loss product reviews online. You can do a search on the weight loss product you're thinking of buyer or you can do a search on several. The results will bring up links to online forums and message boards where you can read discussions about how to lose weight and other health issues. These are the best places where you can get information on weight loss products since the participants in these online venues are those who have used the various weight loss products.
One more way to find out if the weight loss product you're thinking of buying is a scam is by doing your own investigation of the distributor and/or manufacturer of the product. It's not uncommon nowadays for companies to have a website so go to the site of the company that makes the weight loss product you're planning to buy and use. Read the information on the site, specifically information on the weight loss product. The company should provide as much information as possible. Be aware of weight loss products with sites that hardly have any information, and simply claim their products will help you lose weight and nothing else.
Still, perhaps the best way to find out if the weight loss product you're about to buy isn't a scam is by talking to your doctor. Most of the time, all it takes is a phone call. You don't even need to visit your doctor or set up an appointment just to ask a simple question. Doctors can usually tell if a weight loss product is worth buying. If your doctor doesn't have information about the weight loss product you're interested in, he can review the ingredients with you and he can tell from there.
If money is no object, you can start purchasing the weight loss products you think you will need to achieve your goal of shedding off those pounds. But it's important to keep in mind that weight loss products, particularly the ones you see on TV infomercials, are very expensive.
How to Tell When you need to lose Some Pounds
Are you one of the many Americans who daily remind themselves that it is time for them to lose weight? But is time really of the essence when it comes to this matter of shedding those pounds? Should you not be worrying if you really need to shed some pounds?
Perhaps, the more important question that you need to be asking yourself is, "Do I really need to lose weight?"
Obesity is just one of the many obvious signs you need to be watching out for if you really intend to regulate your weight. Don't be like the many individuals who are not aware of the distinction between being overweight and being obese. To clarify this issue, professionals define obesity as being 30 to 40 pounds heavier than the normal. This is usually connected with several other health problems, or it may even lead to death. Obesity is not just a matter of being worried about one's physical appearance; it should be a cause of grave concern for one's health.
If someone, whether a healthcare professional, family member or friend, has told you to lose weight then it is probably best to take his suggestion into serious consideration instead of getting offended. It is best to take the suggestion to mean that the other person is concerned about your health and well-being. There is nothing to be ashamed of if you get hints about needing to lose weight. Just be reminded that they are not given to make you feel bad about your appearance; take those as constructive criticisms, suggestions that will help you improve your health.
Another indication that it's the right time for you to shed those pounds is when your clothes no longer fit. It is typical for a person to gain weight or lose weight, but if the change becomes significant, then it is probably best to engage yourself in a weight loss program. Aside from the fact that you need to be shopping for new clothes if you get bigger, there is also the possibility of harmful consequence to your well being. The drastic change in your body weight may signify a negative effect on your health. Thus it is proper to prevent these health problems as early as possible. And you can do so by losing weight.
Another sign worth keeping an eye on is when you begin to feel easily exhausted doing simple tasks. Losing your breath after exerting a simple task like going up a single flight of stairs or pulling the trash can to the gate - not just be a weight issue - it may be a sign of a deeper health problem. Come to think of it, if you lose weight, not only can you perform your activities well but you can add more things to do with your family and friends because you are stronger and in better shape to do those things.
The abovementioned are just some of the various possible signs that you may need to lose some weight. Be reminded that losing weight should be done in the healthiest possible manner. Resist the temptation to take the shortcut or easy way to weight loss like taking pills or going on crash diets or one fad diet after another. These don't work in the long run, and worse, they pose serious risks to your health. The best thing to do is to visit your doctor before you start on any kind of weight loss program; this will save you more money and at the same time guarantee that your plan is good for your health.
Thursday, August 9, 2012
The See-Food, Reach-Food Diet
You’ve heard of the “See-Food” diet haven’t you? No, that’s not the diet where you load up on fish, lobster, crab and mussels. The See-Food Diet is the one that so many of us crack jokes about – it’s the diet where you eat everything in sight! But don’t laugh too hard. Scientists at Cornell University and other research institutions have proven that you actually WILL eat more food if you see food more. In fact, if you can see it and it’s within arm’s reach, you could eat yourself obese within a few years and not even know what hit you because the eating happens unconsciously.
It should be common sense that when you’re constantly surrounded by food, you tend to eat more.
But one thing that hasn’t been clear until recently was how seeing food (visibility) and having it within reach (proximity) could influence unconscious eating (and how it influences what I call “eating amnesia”).
Developmental psychologists tell us that the more effort or time you invest in a unique activity, the more likely you’ll be to remember it.
In other words, if you have to go out of your way to get food, you’ll remember eating it. If the food is right there within arms reach, you’ll munch away and more easily forget it.
For years, Dr. Brian Wansink of the Food and Brand Laboratory at Cornell University has been conducting fascinating experiments to find out what really makes you eat more food than you need.
Some of his previous studies revealed that taste, palatability, mood, stress, social context, role models (parental influence), visual cues, visibility and convenience can all influence how much you eat (Eating behavior is environmentally and psychologically influenced – appetite is not just biological).
To explore the influence of food proximity and visibility on eating behavior, Wansink set up an experiment using 40 female staff members from the University of Illinois at Urbana-Champain. The subjects were not told it was a weight loss or calorie-related study. They were told that they would be given a free candy dish filled with chocolates (candy “kisses”) and they’d be contacted and surveyed about their candy preferences. They were also told not to share the candies, take them home or move the dish.
Participants were divided into four groups:
1) Proximate and visible (can see and reach)
2) Proximate and non-visible (can reach but not see)
3) Less proximate and visible (can see but can’t reach)
4) Less proximate and non visible (can’t see, and can’t reach)
During each day of the four week study, 30 chocolates were placed in 20 clear containers and 20 opaque containers and delivered to the 40 subjects. The containers were replenished every afternoon. They were kept in the same location for 4 straight business days and then rotated on the following week. Researchers kept a daily record of the number of chocolates eaten from each container and comparisons were made from the data collected.
At the end of each week, each subject was given a questionnaire which asked them how much they thought they had eaten over the entire week and asked them about their perceptions regarding the chocolates (such as “it was difficult to stop eating them,” “I thought of eating the chocolates often,” etc).
When the results were tabulated, here’s what Dr. Wansink and his research team discovered:
The visibility and proximity of the candy dish also influenced the subject’s perceptions. Regardless of whether participants could actually see the chocolates, if the candies were sitting on the desk (as opposed to being a mere 2 meters away), they were rated as more attention-attracting and difficult to resist. Candies in the clear containers were also rated as more difficult to resist and more attention attracting.
Most interesting of all, this study confirmed that when food is close by and visible, you’ll not only eat more, you’ll also be likely to forget that you ate them and therefore, underestimate how much you’ve eaten (I like to call that “eating amnesia.”)
Is a few extra candies a day really a big deal?
If it becomes habitual it sure is! Over a year, the difference between the candy dish placement would mean 125 calories per day which adds up to 12 extra pounds of body fat over a year.
When given the advice to keep junk food out of the house and office, I often hear complaints that it’s “impossible” to do because the rest of the family would have a fit, or simply not allow it. As for the office, one of the biggest excuses I’ve heard for diet failure is that the temptations are always there and it’s out of your control to change. Invariably someone else brings doughnuts or candy to the office.
Now you know what to do to reduce temptation and successfully stick with your program more effectively:
If you can’t keep it out of your office or house, keep it out of sight and out of arm’s reach. That alone is enough to reduce consumption.
At home, if your significant other or family is not willing to remove all offending foods from the premises, then get their agreement that their food is not to remain in plain sight - it goes in the back of a refrigerator drawer and not on the shelf at eye level, or if non-perishable, it goes inside a cupboard that is exclusively the domain of the other person.
At work, tell your office pals to keep the candy, doughnuts and other temptations off your desk, at a distance and out of sight. If they put any unhealthy snacks on your desk, promptly remove them!
Environmental cues can trigger you to eat impulsively. If you can see it and reach it, you’ll eat more of it, and you’ll forget how much you ate. So get the junk out of your home and office now and if you can’t, then get it out of your sight. If you can’t do that, get it out of arms reach.
Better yet, setup an "environment for success" with a lifestyle program like my Burn The Fat, Feed The Muscle system.
Tom Venuto, author of
Burn The Fat Feed The Muscle
It should be common sense that when you’re constantly surrounded by food, you tend to eat more.
But one thing that hasn’t been clear until recently was how seeing food (visibility) and having it within reach (proximity) could influence unconscious eating (and how it influences what I call “eating amnesia”).
Developmental psychologists tell us that the more effort or time you invest in a unique activity, the more likely you’ll be to remember it.
In other words, if you have to go out of your way to get food, you’ll remember eating it. If the food is right there within arms reach, you’ll munch away and more easily forget it.
For years, Dr. Brian Wansink of the Food and Brand Laboratory at Cornell University has been conducting fascinating experiments to find out what really makes you eat more food than you need.
Some of his previous studies revealed that taste, palatability, mood, stress, social context, role models (parental influence), visual cues, visibility and convenience can all influence how much you eat (Eating behavior is environmentally and psychologically influenced – appetite is not just biological).
To explore the influence of food proximity and visibility on eating behavior, Wansink set up an experiment using 40 female staff members from the University of Illinois at Urbana-Champain. The subjects were not told it was a weight loss or calorie-related study. They were told that they would be given a free candy dish filled with chocolates (candy “kisses”) and they’d be contacted and surveyed about their candy preferences. They were also told not to share the candies, take them home or move the dish.
Participants were divided into four groups:
1) Proximate and visible (can see and reach)
2) Proximate and non-visible (can reach but not see)
3) Less proximate and visible (can see but can’t reach)
4) Less proximate and non visible (can’t see, and can’t reach)
During each day of the four week study, 30 chocolates were placed in 20 clear containers and 20 opaque containers and delivered to the 40 subjects. The containers were replenished every afternoon. They were kept in the same location for 4 straight business days and then rotated on the following week. Researchers kept a daily record of the number of chocolates eaten from each container and comparisons were made from the data collected.
At the end of each week, each subject was given a questionnaire which asked them how much they thought they had eaten over the entire week and asked them about their perceptions regarding the chocolates (such as “it was difficult to stop eating them,” “I thought of eating the chocolates often,” etc).
When the results were tabulated, here’s what Dr. Wansink and his research team discovered:
The visibility and proximity of the candy dish also influenced the subject’s perceptions. Regardless of whether participants could actually see the chocolates, if the candies were sitting on the desk (as opposed to being a mere 2 meters away), they were rated as more attention-attracting and difficult to resist. Candies in the clear containers were also rated as more difficult to resist and more attention attracting.
Most interesting of all, this study confirmed that when food is close by and visible, you’ll not only eat more, you’ll also be likely to forget that you ate them and therefore, underestimate how much you’ve eaten (I like to call that “eating amnesia.”)
Is a few extra candies a day really a big deal?
If it becomes habitual it sure is! Over a year, the difference between the candy dish placement would mean 125 calories per day which adds up to 12 extra pounds of body fat over a year.
When given the advice to keep junk food out of the house and office, I often hear complaints that it’s “impossible” to do because the rest of the family would have a fit, or simply not allow it. As for the office, one of the biggest excuses I’ve heard for diet failure is that the temptations are always there and it’s out of your control to change. Invariably someone else brings doughnuts or candy to the office.
Now you know what to do to reduce temptation and successfully stick with your program more effectively:
If you can’t keep it out of your office or house, keep it out of sight and out of arm’s reach. That alone is enough to reduce consumption.
At home, if your significant other or family is not willing to remove all offending foods from the premises, then get their agreement that their food is not to remain in plain sight - it goes in the back of a refrigerator drawer and not on the shelf at eye level, or if non-perishable, it goes inside a cupboard that is exclusively the domain of the other person.
At work, tell your office pals to keep the candy, doughnuts and other temptations off your desk, at a distance and out of sight. If they put any unhealthy snacks on your desk, promptly remove them!
Environmental cues can trigger you to eat impulsively. If you can see it and reach it, you’ll eat more of it, and you’ll forget how much you ate. So get the junk out of your home and office now and if you can’t, then get it out of your sight. If you can’t do that, get it out of arms reach.
Better yet, setup an "environment for success" with a lifestyle program like my Burn The Fat, Feed The Muscle system.
Tom Venuto, author of
Burn The Fat Feed The Muscle
Founder & CEO of
Burn The Fat Inner Circle
Burn The Fat Inner Circle
About the Author:
Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom's site at: BurnTheFat
Monday, July 30, 2012
Does Walking Really Help You Lose Weight?
By Kevin DiDonato MS, CSCS, CES
Weight loss includes a simple formula: calories in versus calories out. If you want to lose weight, you need to expend more calories than you eat. There are ways that help you to expend calories. They are:
-cut calories from your diet through calorie restriction
-exercise more, which will help expend extra calories
Now, both options are good to a certain degree. Cutting calories from the diet can put a person in a negative caloric balance, which should result in weight loss. However, cutting too many calories from the diet can lead to the body shifting in “starvation mode” and conserving fat stores, and reducing metabolic body mass (muscle). This can have potential problems, because you are now losing the exact tissue that helps you burn extra calories. Creating the right calorie deficit and sparing that tissue from being metabolized, will help promote weight loss.
Exercise, on the other hand, works in the same manner as caloric deficit, except you are not cutting calories. If you are inactive, increasing your physical activity will help you expend extra calories and help you get on the road to weight loss. Having a program of both cardiovascular and strength training has been shown to be an effective way to lose weight and increase muscle mass and tone.
Now, let us break it down even further to the best activities to do, and if walking is an effective exercise to losing weight and keeping it off.
Walking is one of the easiest and most fundamental exercises we can do to increase physical activity. In order for walking to be considered exercise and not just physical activity, you need to get your heart rate above certain levels, usually 75% of your maximum heart rate, in order for you to get moving expending those calories.
This can be done in short, 10 minute blocks three of four times per day, as long as your heart rate gets above that 75% level, to have a changing impact on weight loss. Now if you are a couch potato, listen closely. You can increase your calorie output by walking. Increasing your activity from sedentary to active, increases the calorie demand of the body. So because your body is not used to the activity, it needs to work harder and burn more in order to keep those muscles going.
There are many great benefits of walking. You see an increase in calorie demand, but also you are strengthening your circulatory system, altering your lipid composition by increasing your HDL, or good cholesterol, lowering your total cholesterol, and lowering blood pressure. However, there are some other benefits that should be considered when you start a walking program.
Research done by Ross et al. concluded that weight loss from increased physical activity, and not caloric restriction, resulted in reduced levels of obesity, especially abdominal obesity and insulin resistance in obese men. They also concluded that exercise without weight loss also reduced obesity levels, and prevented future weight gain from happening. The purpose of the study was to determine if walking had beneficial effects on obesity levels, particularly visceral fat, subcutaneous fat, and insulin resistance.
Not only is the type of exercise, in this case, walking, important, but the intensity of the exercise can also be important in losing weight and maintaining a healthy weight. There is debate on how high the intensity needs to be for exercise, and if it is more beneficial for weight loss.
Jakicic et al. conducted research on sedentary woman looking at how intensity and duration affected the outcomes on weight loss. They concluded that all participants in the study demonstrated increased weight loss and cardiovascular fitness during the 12-week program, with both diet and exercise. They also concluded that intensity and duration had no significant effects on this group of sedentary woman.
Research done by Brill et al. also found similar results to the research done by Jakicic on intensity. His team concluded that there was no dose-response effect to walking over diet alone, factoring in moderate to vigorous intensity and duration of exercise. They also concluded that 30 minutes of walking, on most days of the week, showed the same results as doing 60 minutes and dieting. Not only did it result in weight loss, but it also had other health-related outcomes.
Walking is a great form of exercise that has been shown by research to help with weight loss, and changing potential risk factors in the body. Differing the intensity of the workout can help increase energy expenditure, but might not have as dramatic an effect as doing the exercise consistently over the course of the week. Making sure you are walking, or increasing your calorie expenditure, is the key to overall weight loss and maintaining the weight loss after dieting.
CONTINUE >>
Weight loss includes a simple formula: calories in versus calories out. If you want to lose weight, you need to expend more calories than you eat. There are ways that help you to expend calories. They are:
-cut calories from your diet through calorie restriction
-exercise more, which will help expend extra calories
Important News: Walking is good for your health!
Now, both options are good to a certain degree. Cutting calories from the diet can put a person in a negative caloric balance, which should result in weight loss. However, cutting too many calories from the diet can lead to the body shifting in “starvation mode” and conserving fat stores, and reducing metabolic body mass (muscle). This can have potential problems, because you are now losing the exact tissue that helps you burn extra calories. Creating the right calorie deficit and sparing that tissue from being metabolized, will help promote weight loss.
Exercise, on the other hand, works in the same manner as caloric deficit, except you are not cutting calories. If you are inactive, increasing your physical activity will help you expend extra calories and help you get on the road to weight loss. Having a program of both cardiovascular and strength training has been shown to be an effective way to lose weight and increase muscle mass and tone.
Now, let us break it down even further to the best activities to do, and if walking is an effective exercise to losing weight and keeping it off.
Walking is one of the easiest and most fundamental exercises we can do to increase physical activity. In order for walking to be considered exercise and not just physical activity, you need to get your heart rate above certain levels, usually 75% of your maximum heart rate, in order for you to get moving expending those calories.
This can be done in short, 10 minute blocks three of four times per day, as long as your heart rate gets above that 75% level, to have a changing impact on weight loss. Now if you are a couch potato, listen closely. You can increase your calorie output by walking. Increasing your activity from sedentary to active, increases the calorie demand of the body. So because your body is not used to the activity, it needs to work harder and burn more in order to keep those muscles going.
There are many great benefits of walking. You see an increase in calorie demand, but also you are strengthening your circulatory system, altering your lipid composition by increasing your HDL, or good cholesterol, lowering your total cholesterol, and lowering blood pressure. However, there are some other benefits that should be considered when you start a walking program.
Research done by Ross et al. concluded that weight loss from increased physical activity, and not caloric restriction, resulted in reduced levels of obesity, especially abdominal obesity and insulin resistance in obese men. They also concluded that exercise without weight loss also reduced obesity levels, and prevented future weight gain from happening. The purpose of the study was to determine if walking had beneficial effects on obesity levels, particularly visceral fat, subcutaneous fat, and insulin resistance.
Not only is the type of exercise, in this case, walking, important, but the intensity of the exercise can also be important in losing weight and maintaining a healthy weight. There is debate on how high the intensity needs to be for exercise, and if it is more beneficial for weight loss.
Nordic walking can burn a lot of calories!
Jakicic et al. conducted research on sedentary woman looking at how intensity and duration affected the outcomes on weight loss. They concluded that all participants in the study demonstrated increased weight loss and cardiovascular fitness during the 12-week program, with both diet and exercise. They also concluded that intensity and duration had no significant effects on this group of sedentary woman.
Research done by Brill et al. also found similar results to the research done by Jakicic on intensity. His team concluded that there was no dose-response effect to walking over diet alone, factoring in moderate to vigorous intensity and duration of exercise. They also concluded that 30 minutes of walking, on most days of the week, showed the same results as doing 60 minutes and dieting. Not only did it result in weight loss, but it also had other health-related outcomes.
Walking is a great form of exercise that has been shown by research to help with weight loss, and changing potential risk factors in the body. Differing the intensity of the workout can help increase energy expenditure, but might not have as dramatic an effect as doing the exercise consistently over the course of the week. Making sure you are walking, or increasing your calorie expenditure, is the key to overall weight loss and maintaining the weight loss after dieting.
It is easy to start a walking program!
Overall, walking is a great form of exercise that should always be incorporated into your daily routine of exercise. If you are a beginner, start slowly and let your body adapt to the change in pace and activity, and then progress as you go. Starting slow will prevent injuries and allow your body time to adapt to the change in energy expenditure. Remember, walking is cheap and effective at helping you lose weight. There are umbrellas and raincoats when the weather is not ideal, so there is no excuse not to walk. It can be the first step in improving your health and reaching your weight loss goals.CONTINUE >>
Monday, July 16, 2012
All-Natural Way To Lower Cholesterol?
Blueberries, which could be classified as a superfruit, have been linked to many improvements in overall health.
In fact, blueberries have been shown to prevent risks associated with heart disease, diabetes, cancer, and neurodegenerative disorders
However, their benefit does not stop there.
Research has shown that blueberries could improve symptoms associated with Metabolic Syndrome in overweight and obese individuals.
Plus, the consumption of blueberry juice has been shown to dramatically improve memory function in older adults.
Along with aging and obesity levels, there could be a rise in total and LDL cholesterol, which some studies link to an increase in cardiovascular disease risk.
However, the anthocyanins (powerful antioxidants) have been shown to reduce total and non-HDL cholesterol, therefore potentially improving your cardiovascular health.
According to a new study published in the European Journal of Nutrition, researchers may have discovered how the anthocyanins found in blueberries could potentially lower cholesterol levels.
Let me explain…
Blueberries and Cholesterol
According to the authors of this study, blueberries have been shown to lower cholesterol levels, which could improve your overall heart health.
However, the process for this is not very well understood.
The researchers wanted to find out how blueberries could help to lower cholesterol in your body.
They used a group of hamsters and administered blueberry extract at different doses into their food.
Also, the researchers showed that hamsters that were given low and high doses of blueberry extract showed a decrease in total cholesterol by six to 12%.
Plus, they also saw that the hamsters given the blueberry extract with their food, showed lower levels of cells that break down and use cholesterol in your body.
From their work, they concluded that the cholesterol lowering effects of blueberry anthocyanins (extract) was most likely caused by increasing the excretion of different sterols and by decreasing the activity of key enzymes found in your intestines, which could be responsible for cholesterol absorption and breakdown.
Although this research shows promise, the study was conducted on hamsters and still needs to be verified by other research and a potential trial on human subjects to show if the results translate over. However, this study is exciting and could show that including blueberries in your daily routine (including any type of medication you take) could be a positive way to lower cholesterol.
Blueberries for Health
Blueberries have been shown to be effective at improving many different aspects of health and wellness.
Blueberries have been shown to reduce heart disease, cancer, diabetes, and even some neurological diseases.
Now, a specialized antioxidant found in blueberries (anthocyanins) may provide benefits at reducing plasma cholesterol levels.
By including blueberries into a heart-healthy nutrition plan, you could lower your cholesterol levels and may improve your overall heart-health risk.
Heart Health Continued >>
Wednesday, July 4, 2012
Raspberry Ketone- Everyone is talking about it
Please don’t mistake raspberry ketone for anything you’d be able to get from a fruit stand or from your local grocery store. Raspberry ketone (Raz K®) is something totally different from that.
Raspberry ketone is a compound that has actually been extracted from the raspberry, using a very specialized organic process. Most companies won’t go through the extra time and expense necessary to provide you with this compound, but we do.
Here’s how it works…
Raspberry ketone is a compound that has actually been extracted from the raspberry, using a very specialized organic process. Most companies won’t go through the extra time and expense necessary to provide you with this compound, but we do.
Thursday, June 28, 2012
Don’t Be Fooled By Misleading Label Claims
By Kevin DiDonato MS, CSCS, CES
The big food manufacturers are at it again.
However, now they are becoming smarter and trickier at undermining your weight loss results.
There are things that as a consumer you can do to protect your family and yourself.
Let me explain…
The Labels
Food manufacturers have come up with clever ways to trick you into buying healthier foods.
From low-fat, trans-fat free, and other misleading labels, you may be getting more than you bargained for on your weekly trip to the grocery stores.
However, here are five of the Top Misleading Labels:
1. Light
This is a label that many companies use to their advantage.
Generally speaking, when you think of "light," you may think that it has less calories and fat.
However, some companies use the term "light" in reference to the flavor of the product, which means there are the same amount of calories in a “light” brand as you would find in the regular product.
In order for a brand to be considered “light” in terms of fat, the product needs to contain 50%, or less, fat and calories compared to the original brand.
This is one of the reasons why reading the food label is extremely important.
If you are looking for a lighter version of the original, you may not be getting it. You may just be getting a less flavorful product, with a large portion of fat and calories.
2. Organic
Just because a product says organic on it, does not mean that it is healthier for you.
Organic is a term that is used when 95% or more of the ingredients were grown without pesticides or synthetic forms of fertilizer.
However, remember that the term organic only refers to the above statement, which does not refer to calories, fat, and sugar.
In fact, there are many products labeled "organic" that contain high amounts of fat, sugar, and calories, which could make them an unhealthy food option.
3. Two percent milk
Normally, you would look at 2% milk and think - HEALTHY.
2% milk does contain less fat, but when find out the amount of fat in whole milk you may be surprised.
The fat content in whole milk falls between 3.25% and 4% fat.
In comparison, 2% milk contains just that - 2% fat.
Yes it may be lower in fat, but the best options to choose would be 1% or skim milk, due to their respective fat content.
4. Gluten Free
Gluten, which is a protein found in foods that are processed from wheat or other related grain products, has gained popularity over the years.
Considered one of the biggest buzz words in the nutrition industry, the demand for gluten-free products is increasing, with more and more products entering into the market.
Gluten-free products are great for people who suffer from gluten intolerance or celiac disease, but may not be so much for people without these sensitivities.
Why?
Gluten-free products are free of gluten, which could mean there is less fiber available for your health.
Also, some gluten-free products (not all), contain high amounts of fats, which could lead to weight gain, altered cholesterol levels, and other health issues.
5. Serving size
This could be the trickiest labeling of them all.
In order to monitor the fat, calories, sugars, and other nutrients, you need to put a serving size on the label.
This means that for each serving size you have, you get the listed amount of calories, fats, protein, carbohydrates, and sugars.
However, some food companies make the serving size so small, that it could be almost impossible to get the nutrition posted on the label.
For instance, if you look at the label for ice cream, you would see that the serving size could be half a cup to a cup for the serving.
Most people do not limit themselves to half a cup serving of ice cream, so in order to accurately judge your calorie intake, you may need to double, or triple the calories for your appropriate serving.
Don’t Be Fooled - Anymore!
As a smart consumer, you have the power to determine which products and foods you bring into the house.
By reading the labels and understanding what is in front of you, you will improve your weight loss results.
Plus, you will be bringing in healthier food options for you and your family to enjoy.
Continue >>
The big food manufacturers are at it again.
However, now they are becoming smarter and trickier at undermining your weight loss results.
There are things that as a consumer you can do to protect your family and yourself.
Let me explain…
The Labels
Food manufacturers have come up with clever ways to trick you into buying healthier foods.
From low-fat, trans-fat free, and other misleading labels, you may be getting more than you bargained for on your weekly trip to the grocery stores.
However, here are five of the Top Misleading Labels:
1. Light
This is a label that many companies use to their advantage.
Generally speaking, when you think of "light," you may think that it has less calories and fat.
However, some companies use the term "light" in reference to the flavor of the product, which means there are the same amount of calories in a “light” brand as you would find in the regular product.
In order for a brand to be considered “light” in terms of fat, the product needs to contain 50%, or less, fat and calories compared to the original brand.
This is one of the reasons why reading the food label is extremely important.
If you are looking for a lighter version of the original, you may not be getting it. You may just be getting a less flavorful product, with a large portion of fat and calories.
2. Organic
Just because a product says organic on it, does not mean that it is healthier for you.
Organic is a term that is used when 95% or more of the ingredients were grown without pesticides or synthetic forms of fertilizer.
However, remember that the term organic only refers to the above statement, which does not refer to calories, fat, and sugar.
In fact, there are many products labeled "organic" that contain high amounts of fat, sugar, and calories, which could make them an unhealthy food option.
3. Two percent milk
Normally, you would look at 2% milk and think - HEALTHY.
2% milk does contain less fat, but when find out the amount of fat in whole milk you may be surprised.
The fat content in whole milk falls between 3.25% and 4% fat.
In comparison, 2% milk contains just that - 2% fat.
Yes it may be lower in fat, but the best options to choose would be 1% or skim milk, due to their respective fat content.
4. Gluten Free
Gluten, which is a protein found in foods that are processed from wheat or other related grain products, has gained popularity over the years.
Considered one of the biggest buzz words in the nutrition industry, the demand for gluten-free products is increasing, with more and more products entering into the market.
Gluten-free products are great for people who suffer from gluten intolerance or celiac disease, but may not be so much for people without these sensitivities.
Why?
Gluten-free products are free of gluten, which could mean there is less fiber available for your health.
Also, some gluten-free products (not all), contain high amounts of fats, which could lead to weight gain, altered cholesterol levels, and other health issues.
5. Serving size
This could be the trickiest labeling of them all.
In order to monitor the fat, calories, sugars, and other nutrients, you need to put a serving size on the label.
This means that for each serving size you have, you get the listed amount of calories, fats, protein, carbohydrates, and sugars.
However, some food companies make the serving size so small, that it could be almost impossible to get the nutrition posted on the label.
For instance, if you look at the label for ice cream, you would see that the serving size could be half a cup to a cup for the serving.
Most people do not limit themselves to half a cup serving of ice cream, so in order to accurately judge your calorie intake, you may need to double, or triple the calories for your appropriate serving.
Don’t Be Fooled - Anymore!
As a smart consumer, you have the power to determine which products and foods you bring into the house.
By reading the labels and understanding what is in front of you, you will improve your weight loss results.
Plus, you will be bringing in healthier food options for you and your family to enjoy.
Continue >>
Sunday, June 24, 2012
What No One Is Telling You About Calories In VS Calories Out
By Tom VenutoBurnThe Fat.com
I'm going to share with you the most crucial weight loss strategy that will literally make or break your success. This is the number one fat loss tip I could ever give you. If you don't get this right, you can kiss your fat loss results goodbye. This is the one absolute requirement for weight loss, and it’s something you’ve probably heard of before. However, there’s one critical distinction about this familiar advice that you might not have considered - and this one thing makes all the difference in the world…
Let me quote Melvin Williams, PhD, professor emeritus of exercise science at Old Dominion University and author of the textbook Nutrition for Health, Fitness and Sport (McGraw Hill):
"Human energy systems are governed by the same laws of physics that rule all energy transformations. No substantial evidence is available to disprove the caloric theory. It is still the physical basis for bodyweight control."
There are a variety of diet programs and weight loss "gurus" who claim that calories don’t count. They insist that if you eat certain foods or avoid certain foods, that’s all you have to do to lose weight. Dozens, maybe hundreds of such diets exist, with certain "magic foods" put up on a pedestal or certain "evil fat-storing foods" banished into the forbidden foods zone.
Other weight loss "experts" invoke the insulin/carbohydrate hypothesis which claims that carbs drive insulin which drives body fat. That’s akin to saying "Carbs are the reason for the obesity crisis today, not excess calories."
They are all mistaken.
Of course, there IS more to nutrition than calories in vs calories out. Food quality and nutrition content matters for good health. In addition, your food choices can affect your energy intake. We could even point the finger at an excess of refined starches and grains, sugar and soft drinks (carbs!) as major contributing factors to the surplus calories that lead to obesity.
However, that brings us back to excess calories as the pivotal point in the chain of causation, not carbs. A caloric deficit is a required condition for weight loss - even if you opt for the low carb approach - and that’s where your focus should go – on the deficit.
Now, here’s that critical distinction…
You’ve heard it said, "exercise more and eat less" a million times. However, saying "focus on the calorie deficit" is NOT the same thing. If you don’t understand the difference, you could end up spinning your wheels for years.
You could exercise more, but if you compensate by eating more, you cancel your deficit.
You could eat less, but if you compensate by moving less, again you cancel your deficit.
This type of compensation can happen unconsciously, which leads to confusion about why you’re not losing weight or why you’re gaining. That often leads you to make excuses or blame the wrong thing… anything but the calories.
Therefore, "focus on the calorie deficit" more accurately states the most important key to weight loss than "exercise more and eat less." Make sure you understand this distinction and then follow this advice.
Last but not least, keep in mind that there are a lot of ways to establish a deficit and many of those ways are really dumb. Eating nothing but grapefruits, cabbage, twinkies… but in a deficit?… Dumb!
The bottom line is that a calorie deficit is required for fat loss, but once your deficit is established, the composition of your hypo-caloric diet DOES matter. That’s why any good fat loss program starts with "calories in vs calories out" but doesn’t stop there - you also need to look at protein, essential fats, macronutrients, micronutrients, food quality and how the diet you choose fits into your lifestyle. This is the pivotal strategy that my entire Burn The Fat, Feed The Muscle system hinges upon.
Don’t let the simplicity of this idea fool you. This is the #1 key to your successful weight loss now and in the future: Focus on the deficit!
Train hard and expect success,
Tom Venuto, author of
Burn The Fat Feed The Muscle
About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting
BurnTheFat.com
I'm going to share with you the most crucial weight loss strategy that will literally make or break your success. This is the number one fat loss tip I could ever give you. If you don't get this right, you can kiss your fat loss results goodbye. This is the one absolute requirement for weight loss, and it’s something you’ve probably heard of before. However, there’s one critical distinction about this familiar advice that you might not have considered - and this one thing makes all the difference in the world… Let me quote Melvin Williams, PhD, professor emeritus of exercise science at Old Dominion University and author of the textbook Nutrition for Health, Fitness and Sport (McGraw Hill):
"Human energy systems are governed by the same laws of physics that rule all energy transformations. No substantial evidence is available to disprove the caloric theory. It is still the physical basis for bodyweight control."
There are a variety of diet programs and weight loss "gurus" who claim that calories don’t count. They insist that if you eat certain foods or avoid certain foods, that’s all you have to do to lose weight. Dozens, maybe hundreds of such diets exist, with certain "magic foods" put up on a pedestal or certain "evil fat-storing foods" banished into the forbidden foods zone.
Other weight loss "experts" invoke the insulin/carbohydrate hypothesis which claims that carbs drive insulin which drives body fat. That’s akin to saying "Carbs are the reason for the obesity crisis today, not excess calories."
They are all mistaken.
Of course, there IS more to nutrition than calories in vs calories out. Food quality and nutrition content matters for good health. In addition, your food choices can affect your energy intake. We could even point the finger at an excess of refined starches and grains, sugar and soft drinks (carbs!) as major contributing factors to the surplus calories that lead to obesity.
However, that brings us back to excess calories as the pivotal point in the chain of causation, not carbs. A caloric deficit is a required condition for weight loss - even if you opt for the low carb approach - and that’s where your focus should go – on the deficit.
Now, here’s that critical distinction…
You’ve heard it said, "exercise more and eat less" a million times. However, saying "focus on the calorie deficit" is NOT the same thing. If you don’t understand the difference, you could end up spinning your wheels for years.
You could exercise more, but if you compensate by eating more, you cancel your deficit.
You could eat less, but if you compensate by moving less, again you cancel your deficit.
This type of compensation can happen unconsciously, which leads to confusion about why you’re not losing weight or why you’re gaining. That often leads you to make excuses or blame the wrong thing… anything but the calories.
Therefore, "focus on the calorie deficit" more accurately states the most important key to weight loss than "exercise more and eat less." Make sure you understand this distinction and then follow this advice.
Last but not least, keep in mind that there are a lot of ways to establish a deficit and many of those ways are really dumb. Eating nothing but grapefruits, cabbage, twinkies… but in a deficit?… Dumb!
The bottom line is that a calorie deficit is required for fat loss, but once your deficit is established, the composition of your hypo-caloric diet DOES matter. That’s why any good fat loss program starts with "calories in vs calories out" but doesn’t stop there - you also need to look at protein, essential fats, macronutrients, micronutrients, food quality and how the diet you choose fits into your lifestyle. This is the pivotal strategy that my entire Burn The Fat, Feed The Muscle system hinges upon.
Don’t let the simplicity of this idea fool you. This is the #1 key to your successful weight loss now and in the future: Focus on the deficit!
Train hard and expect success,
Tom Venuto, author of
Burn The Fat Feed The Muscle
About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting
BurnTheFat.com
Thursday, June 21, 2012
Take This Supplement and Lose Weight
Dr. Oz said Raspberry Ketones are the #1 Fat Burning Miracle in a Bottle and they really are.
But, what you do while you take them are what makes the difference between someone losing weight with the Ketones and the Ketones not working at all.
A friend of mine used the Ketones months ago and they worked phenomenally well for her.
She developed the Raspberry Ketone Diet Program from her experience with them.
There is a 30 Day Meal Plan, because what you eat while you take the Ketones matters. She managed to comprise the meal plan of foods that you love.
This is not some starvation diet!
The rest of the program includes key knowledge that Dr. Oz failed to mention that will determine if you will be one of the people that the Ketones work for or not.
You have got to check out the program MORE
But, what you do while you take them are what makes the difference between someone losing weight with the Ketones and the Ketones not working at all.
A friend of mine used the Ketones months ago and they worked phenomenally well for her.
She developed the Raspberry Ketone Diet Program from her experience with them.
There is a 30 Day Meal Plan, because what you eat while you take the Ketones matters. She managed to comprise the meal plan of foods that you love.
This is not some starvation diet!
The rest of the program includes key knowledge that Dr. Oz failed to mention that will determine if you will be one of the people that the Ketones work for or not.
You have got to check out the program MORE
Tuesday, June 19, 2012
This is so sad, but true
As a fitness professional, I can tell you from experience that most people just do not give their health a second thought until it's gone.
It's very sad, but very true.
Now I know you've heard this before. And I know that this message typically falls on deaf ears.
But today I want you to do some soul searching.
First off, I hope this message finds you in good health. If it does, I want you to give me just 60 seconds of reflection. Sit back in your chair and give thanks for your well-being. Give serious consideration to what your life would be like without it. Imagine the effect on your family if you lost it.
Next, I want you to think about the old saying "you are what you eat."
Truer words were never spoken, you know. So now give me another 60 seconds and think about what you've eaten over the last few days. Make a little list on a piece of paper or on your computer.
So if you are what you eat, what is YOUR body made of right now?
Have I struck a nerve yet?
You and I both know there's nothing better than filling up on nature's finest whole foods.
If you are what you eat doesn't it make sense to build your body with nature's finest?
By now I'm guessing I have your full attention.
Good.
Because I want you to know that while I would NEVER promise you a miracle pill, I am going to tell you that you can get the nutrients of 25 whole vegetables, greens and fruits in caplet form.
Prograde Nutrition's VGF 25+ is the culmination of 25 vegetable, green and fruit concentrates. Yes, they take those 25 whole foods and pack them into a heck of a caplet.
They even have specific formulas for men and women.
It's an incredibly convenient way to build your body with better materials, so to speak.
And remember, Prograde's formula uses whole foods. It is NOT a synthetic vitamin created in some lab somewhere.
Now the really cool thing about Prograde Nutrition is they were created by fitness pros for fitness pros. They created a company just so I had nutritional products I could recommend to you. Products I know you will get great benefit from.
In fact, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.
Yes, ALL their products are that good and they are that much in demand.
- The website is PROGRADE NUTRITION
- If you want to check out the VGF25+ I've been telling you about
Yours in health,
The dietstopper
PS - Do some soul searching today. Do you really want to be one of those people that thinks about their health AFTER they've lost it?
It's very sad, but very true.
Now I know you've heard this before. And I know that this message typically falls on deaf ears.
But today I want you to do some soul searching.
First off, I hope this message finds you in good health. If it does, I want you to give me just 60 seconds of reflection. Sit back in your chair and give thanks for your well-being. Give serious consideration to what your life would be like without it. Imagine the effect on your family if you lost it.
Next, I want you to think about the old saying "you are what you eat."
Truer words were never spoken, you know. So now give me another 60 seconds and think about what you've eaten over the last few days. Make a little list on a piece of paper or on your computer.
So if you are what you eat, what is YOUR body made of right now?
Have I struck a nerve yet?
You and I both know there's nothing better than filling up on nature's finest whole foods.
If you are what you eat doesn't it make sense to build your body with nature's finest?
By now I'm guessing I have your full attention.
Good.
Because I want you to know that while I would NEVER promise you a miracle pill, I am going to tell you that you can get the nutrients of 25 whole vegetables, greens and fruits in caplet form.
Prograde Nutrition's VGF 25+ is the culmination of 25 vegetable, green and fruit concentrates. Yes, they take those 25 whole foods and pack them into a heck of a caplet.
They even have specific formulas for men and women.
It's an incredibly convenient way to build your body with better materials, so to speak.
And remember, Prograde's formula uses whole foods. It is NOT a synthetic vitamin created in some lab somewhere.
Now the really cool thing about Prograde Nutrition is they were created by fitness pros for fitness pros. They created a company just so I had nutritional products I could recommend to you. Products I know you will get great benefit from.
In fact, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.
Yes, ALL their products are that good and they are that much in demand.
- The website is PROGRADE NUTRITION
- If you want to check out the VGF25+ I've been telling you about
Yours in health,
The dietstopper
PS - Do some soul searching today. Do you really want to be one of those people that thinks about their health AFTER they've lost it?
Healthy Snack Options for Rapid Fat Loss
As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking.
Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here's what I tell them:
Raw almonds, walnuts or pecans (Not the roasted variety. And don't even think about the ones with sugar sprinkled on them!)
Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)
Hard boiled eggs
Low-fat cottage cheese
Hummus
Those are all great options. But if you really want to treat yourself you've gotta check out Prograde Cravers. You can find them here the prograde store
They're made with 100% organic dark chocolate. Plus, they're only 180 calories and they're out-of-this-world delicious.
Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar.
Definitely check them out.
Yours in health,
Thedietstopper
PS - It's best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as myself.
GET SOME CRAVERS TODAY
PPS – I am a Prograde Nutrition partner
Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here's what I tell them:
Raw almonds, walnuts or pecans (Not the roasted variety. And don't even think about the ones with sugar sprinkled on them!)
Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)
Hard boiled eggs
Low-fat cottage cheese
Hummus
Those are all great options. But if you really want to treat yourself you've gotta check out Prograde Cravers. You can find them here the prograde store
They're made with 100% organic dark chocolate. Plus, they're only 180 calories and they're out-of-this-world delicious.
Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar.
Definitely check them out.
Yours in health,
Thedietstopper
PS - It's best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as myself.
GET SOME CRAVERS TODAY
PPS – I am a Prograde Nutrition partner
Monday, June 11, 2012
Tuesday, June 5, 2012
The link between health problems and being overweight
One of the topics that I come across alot in my research, is the link between health problems and being overweight. Obesity has a HUGE impact on a variety of health conditions from diabetes, heart disease, metabolic syndrome, infertility, and hemorrhoids to name a few.
Many of you have written to me asking if I have a good suggestion on a way to actually lose weight naturally without drugs, surgery, or crash fad dieting.
I am very excited to tell you about a cutting edge natural "green" weight loss program that spills out the truth for permanent weight loss.
Go here for a free 60 pg fat loss report: CLICK HERE
I have been in contact with the author of this guide and he is a respected authority in the field.
He has helped numerous individuals blow through their weight loss plateau in his clinic where he teaches. His name is Dr Charles Livingston
Speaking with Dr Livingston, he told me that statistics show 90% of dieters gain back the weight they lost in less than 5 years and because of this, he decided to try a more holistic method for weight loss.
His results have been astonishing. Not only have people lost an average of 20lbs in a month, they look younger, have more energy and overall just feel healthier. One of his patients stated that it has stopped his snoring!
Go here for for a report on toxic weight loss: GET REPORT click on free report tab at the top of page
Additionally, you should know that nothing about his natural fat loss cure is difficult or hard to do.
What you may even find strangely surprising about his secret is the fact that it can by done by anyone effortlessly! (You'll have to see it for yourself to understand how this is actually possible!)
So if you are someone who has been losing the fight against fat,unwanted inches and unwelcome health issues, then this is exactly what the good doctor ordered!
Just grab Dr Livingston's holistic weight loss secret for yourself CLICK HERE
I am very excited to tell you about a cutting edge natural "green" weight loss program that spills out the truth for permanent weight loss.
Go here for a free 60 pg fat loss report: CLICK HERE
I have been in contact with the author of this guide and he is a respected authority in the field.
He has helped numerous individuals blow through their weight loss plateau in his clinic where he teaches. His name is Dr Charles Livingston
Speaking with Dr Livingston, he told me that statistics show 90% of dieters gain back the weight they lost in less than 5 years and because of this, he decided to try a more holistic method for weight loss.
His results have been astonishing. Not only have people lost an average of 20lbs in a month, they look younger, have more energy and overall just feel healthier. One of his patients stated that it has stopped his snoring!
Go here for for a report on toxic weight loss: GET REPORT click on free report tab at the top of page
Additionally, you should know that nothing about his natural fat loss cure is difficult or hard to do.
What you may even find strangely surprising about his secret is the fact that it can by done by anyone effortlessly! (You'll have to see it for yourself to understand how this is actually possible!)
So if you are someone who has been losing the fight against fat,unwanted inches and unwelcome health issues, then this is exactly what the good doctor ordered!
Just grab Dr Livingston's holistic weight loss secret for yourself CLICK HERE
Monday, June 4, 2012
Weight Loss Made Easy Meal Plans
Free 30 days worth of meal plans designed specifically to make sure you consume hearty nutrients and quality calories. These meal plans can be set up to help you lose weight or just maintain weight
CLICK HERE
Thursday, May 31, 2012
Healthy Pizza Recipe
Have you ever avoided making a homemade pizza because you thought it would take hours to make? Well, I have a pizza recipe for you that fits perfectly with your healthy diet plans and the prep time for this delicious homemade pizza is only 20 minutes and then cook time is 15 minutes. This homemade pizza should be a part of your healthy eating plans. It tastes delicious and only takes about 35 minutes to make and serve.
Ingredients:
1 12 ounce whole-wheat or whole-grain pizza crust, such as Boboli
1/4 cup pizza sauce
1/2 cup frozen spinach, thawed and drained well
1/4 small red onion, thinly sliced
1 cup shredded part skim mozzarella cheese
6 medium white mushrooms, sliced
1/4 cup part skim ricotta
2 Tbsp grated Parmesan
1 Tbsp Extra Virgin olive oil
2 tsps Balsamic Vinegar
6 oz of chopped chicken, cooked
1. Cook 6oz of chicken and then cut into small chunks.
2. Preheat the oven to 450 degrees. Place a large pizza pan or baking sheet on the bottom of the oven to preheat.
3. Spread the pizza sauce on the pizza crust followed by the spinach and onion. Then sprinkle with the mozzarella and mushrooms. Dollop the ricotta over the pizza and sprinkle wiht the parmesan. Spread the chopped chicken over the pizza and finish by drizzling the olive oil all over.
4. Carefully transfer the pizza to the preheated pizza pan or baking sheet that is in the oven. Bake until the crust is puffed and beginning to color at the edges and the cheese is melted. This should take about 10 minutes. Take the pizza out of the oven and then preheat the broiler.
5. Put the pizza back into the oven once the broiler is up to temperature and broil the pizza until the cheese is browned and bubbling. This will only take about 2-3 minutes. Pull the pizza out and let cool for 5 minutes. Sprinkle with the balsamic vinegar and slice and serve.
Makes about 6 servings:
Nutrition facts per serving:
Calories: 287
Protein: 22 grams
Carbohydrates: 30 grams
Fat: 10 grams
Fiber: 5 grams
Recipe from
197 Healthy And Delicious Phat Burning Recipes
Ingredients:1 12 ounce whole-wheat or whole-grain pizza crust, such as Boboli
1/4 cup pizza sauce
1/2 cup frozen spinach, thawed and drained well
1/4 small red onion, thinly sliced
1 cup shredded part skim mozzarella cheese
6 medium white mushrooms, sliced
1/4 cup part skim ricotta
2 Tbsp grated Parmesan
1 Tbsp Extra Virgin olive oil
2 tsps Balsamic Vinegar
6 oz of chopped chicken, cooked
1. Cook 6oz of chicken and then cut into small chunks.
2. Preheat the oven to 450 degrees. Place a large pizza pan or baking sheet on the bottom of the oven to preheat.
3. Spread the pizza sauce on the pizza crust followed by the spinach and onion. Then sprinkle with the mozzarella and mushrooms. Dollop the ricotta over the pizza and sprinkle wiht the parmesan. Spread the chopped chicken over the pizza and finish by drizzling the olive oil all over.
4. Carefully transfer the pizza to the preheated pizza pan or baking sheet that is in the oven. Bake until the crust is puffed and beginning to color at the edges and the cheese is melted. This should take about 10 minutes. Take the pizza out of the oven and then preheat the broiler.
5. Put the pizza back into the oven once the broiler is up to temperature and broil the pizza until the cheese is browned and bubbling. This will only take about 2-3 minutes. Pull the pizza out and let cool for 5 minutes. Sprinkle with the balsamic vinegar and slice and serve.
Makes about 6 servings:
Nutrition facts per serving:
Calories: 287
Protein: 22 grams
Carbohydrates: 30 grams
Fat: 10 grams
Fiber: 5 grams
Recipe from
197 Healthy And Delicious Phat Burning Recipes
Bathing Suit Season Nightmares?
It's getting to be that time of year. Before you know it summer will be here. Seems like just yesterday it was January 1st and everyone was making their New Year's Resolution. Well, hopefully YOU didn't because you know a flimsy "resolution" doesn't get you anywhere.
You know it takes much more than that. You know you need:
Written goals
A solid exercise program
Social support
Discipline
Patience
Sacrifice
A burning desire to succeed
Changes in your lifestyle
Education
Proper nutrition
In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or "easy" solution. Whether it's January 1st or Bathing Suit season doesn't matter. The proven approach to looking great on the beach is good old fashioned effort.
Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn't be able to look at myself in a mirror. I wouldn't be able to sleep at night. And that's why I'll never be the one to lie to you about what it takes to transform your body.
Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I'd be thrilled to help you. I'd love it if you'd place your trust in me and let me show you the right way to do things.
If you arm yourself with the right knowledge and approach this with a great attitude you'll NEVER have another Bathing Suit Season nightmare again.
Yours in health,
The Dietstopper
PS - If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They're like me; they don't sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs. Check out Prograde Nutrition here.
PPS – I am a Prograde Nutrition Partner
You know it takes much more than that. You know you need:
Written goals
A solid exercise program
Social support
Discipline
Patience
Sacrifice
A burning desire to succeed
Changes in your lifestyle
Education
Proper nutrition
In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or "easy" solution. Whether it's January 1st or Bathing Suit season doesn't matter. The proven approach to looking great on the beach is good old fashioned effort.
Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn't be able to look at myself in a mirror. I wouldn't be able to sleep at night. And that's why I'll never be the one to lie to you about what it takes to transform your body.
Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I'd be thrilled to help you. I'd love it if you'd place your trust in me and let me show you the right way to do things.
If you arm yourself with the right knowledge and approach this with a great attitude you'll NEVER have another Bathing Suit Season nightmare again.
Yours in health,
The Dietstopper
PS - If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They're like me; they don't sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs. Check out Prograde Nutrition here.
PPS – I am a Prograde Nutrition Partner
Friday, May 25, 2012
Is Coffee good for you
However, some people are warned against consuming coffee due to its ability to speed up your heart rate and increase your blood pressure.
Coffee itself, free of additives such as cream, sugar, and artificial sweeteners, has been shown by some studies to possess powerful antioxidants, which may enhance your health.
Antioxidants are powerful nutrients that trap and eliminate free radicals, which could cause damage to the cells of your body, which could cause inflammation.
Now, according to a new study published in the New England Journal of Medicine, the benefits of coffee could extend to reducing mortality rates in older adults.
Let me explain…more
Wednesday, May 16, 2012
The Reason You Can't Lose Weight
There are many people who are trying to lose weight.
However, losing weight today is a much different process that it has been previously.
Factors such as diet and physical activity levels are a lot different today than in previous years.
This could account for some of the changes that have led to the development of “sick” fat cells, commonly referred to as "toxic fat cells."
Today, research shows that fat cells should be considered an endocrine organ similar to your thyroid and pancreas, due to their ability to secrete hormones that could affect metabolism.
Fat cells release many hormones which help regulate energy levels in your fat cells and boost metabolism and fat burning.
However, research also shows that fat cells release pro-inflammatory molecules, which can increase inflammation in your fat cells.
This can lead to resistance of your cells to the powerful hormones that are responsible for boosting fat metabolism
read more
However, losing weight today is a much different process that it has been previously.
Factors such as diet and physical activity levels are a lot different today than in previous years.
This could account for some of the changes that have led to the development of “sick” fat cells, commonly referred to as "toxic fat cells."
Today, research shows that fat cells should be considered an endocrine organ similar to your thyroid and pancreas, due to their ability to secrete hormones that could affect metabolism.
Fat cells release many hormones which help regulate energy levels in your fat cells and boost metabolism and fat burning.
However, research also shows that fat cells release pro-inflammatory molecules, which can increase inflammation in your fat cells.
This can lead to resistance of your cells to the powerful hormones that are responsible for boosting fat metabolism
read more
Tuesday, May 15, 2012
197 Healthy And Delicious Phat Burning Recipes
This is EXACTLY why I love partnering with Prograde Nutrition. They want what's best for you. Unlike supplement companies that feed you blatant lies and exaggerations, these guys just tell you the truth.
They know that supplements have their place in health and fitness. But they also know - and preach - that eating whole foods is the center piece of your nutrition plan.
And to prove it they just came out with this awesome little ebook called "197 Healthy And Delicious Phat Burning Recipes" that will make your life a whole lot easier.
The best part? It's only $4.95 because they think - and so do I - that it's just too important for you not to get your hands on.
Look, I know most people think eating healthy means bland and boring meals. That is absolutely, positively FALSE.
Get a copy of Prograde's "197 Healthy And Delicious Phat Burning Recipes" and taste for yourself.
Yours in health,
The dietstopper
PS - You're literally just moments away from discovering some of the most delicious...easy-to-make...phat burning recipes you can imagine. And it's less than 5 bucks. Grab your copy RIGHT NOW at:Prograde Recipe Book
One of the recipes
: Roasted Red Pepper Chicken and Avocado Salad
Looking for a cool salad to fill you up this summer? Here's a delicious recipe from my partners over at Prograde Nutrition for you.
Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced
1 tsp. lemon juice
1 bag (10 oz.) torn romaine lettuce (about 10 cups)
2 cups shredded cooked chicken
1 medium tomato, cut into wedges
1 small cucumber, sliced
1/4 of a medium Vidalia or Walla Walla onion, chopped
½ cup Red Pepper
1/2 cup Light or Fat-free Italian Dressing
¼ cup Parmesan Cheese
Directions:
Toss avocados with lemon juice in large salad bowl.
Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.
Add dressing; toss to coat.
Sprinkle with parmesan cheese.
Serve immediately.
Hey, if you like that one they've got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!
Check it out here:
Yours in health,
PS - If you've been on the lookout for simple and nutritious meals then look no further
They know that supplements have their place in health and fitness. But they also know - and preach - that eating whole foods is the center piece of your nutrition plan.
And to prove it they just came out with this awesome little ebook called "197 Healthy And Delicious Phat Burning Recipes" that will make your life a whole lot easier.
The best part? It's only $4.95 because they think - and so do I - that it's just too important for you not to get your hands on.
Look, I know most people think eating healthy means bland and boring meals. That is absolutely, positively FALSE.
Get a copy of Prograde's "197 Healthy And Delicious Phat Burning Recipes" and taste for yourself.
Yours in health,
The dietstopper
PS - You're literally just moments away from discovering some of the most delicious...easy-to-make...phat burning recipes you can imagine. And it's less than 5 bucks. Grab your copy RIGHT NOW at:Prograde Recipe Book
One of the recipes
: Roasted Red Pepper Chicken and Avocado Salad
Looking for a cool salad to fill you up this summer? Here's a delicious recipe from my partners over at Prograde Nutrition for you.
Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced
1 tsp. lemon juice
1 bag (10 oz.) torn romaine lettuce (about 10 cups)
2 cups shredded cooked chicken
1 medium tomato, cut into wedges
1 small cucumber, sliced
1/4 of a medium Vidalia or Walla Walla onion, chopped
½ cup Red Pepper
1/2 cup Light or Fat-free Italian Dressing
¼ cup Parmesan Cheese
Directions:
Toss avocados with lemon juice in large salad bowl.
Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.
Add dressing; toss to coat.
Sprinkle with parmesan cheese.
Serve immediately.
Hey, if you like that one they've got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!
Check it out here:
Yours in health,
PS - If you've been on the lookout for simple and nutritious meals then look no further
Sunday, May 13, 2012
It’s an all-out, full-body fat attack
That’s how much greedy weight-loss
corporations steal from our pockets
every year...And almost all of it is made dishonestly.
But what if you could get in the best shape of your life without A DIET
That’s right. It’s safe, healthy and best of
Without grueling workouts...
And without popping any dangerous pills.
Now the simple, effective 3-step secret
behind their fat-peeling success is
being made public...And it’s something you too can use to
achieve the slim, toned figure you deserve.
So no more expensive shakes to force
down...No more tasteless cardboard food to chew...And no more fad diets. For good.
Here’s to winning the battle at last,
corporations steal from our pockets
every year...And almost all of it is made dishonestly.
But what if you could get in the best shape of your life without A DIET
That’s right. It’s safe, healthy and best of
Without grueling workouts...
And without popping any dangerous pills.
Now the simple, effective 3-step secret
behind their fat-peeling success is
being made public...And it’s something you too can use to
achieve the slim, toned figure you deserve.
So no more expensive shakes to force
down...No more tasteless cardboard food to chew...And no more fad diets. For good.
Here’s to winning the battle at last,
Saturday, May 12, 2012
10 'Life-Extending' Foods You Must Eat All The Time
| 1. Olive oil. Ample medical research has shown that the benefits of olive oil may go way beyond its wonderful taste. A study by Greek scientists at the University of Athens in 2004 found that this monounsaturated oil, which is rich in antioxidants, may be the key to the healthy Mediterranean diet-meaning a lower risk of heart attacks, diabetes and colon cancers. 2. Garlic. Used for centuries to ward off everything from vampires to evil spirits, garlic is high in vitamins C and B6, and it contains powerful anti-bacterial and anti-viral agents that help fight common colds and flu. Regular consumption of garlic is also believed to protect against cancer, diabetes and cardiovascular disease. 3. Oily fish. Oily fish contains omega-3 fatty acids, which are known to be responsible for a range of health benefits, including protection against heart disease, stroke, arthritis and psoriasis. Studies have shown that fish is one of the world's healthiest foods. Fatty fish such as salmon is packed with protein, niacin and Omega-3, an essential fatty acid that promotes healthy cardiovascular activity. Omega-3 may also protect against a host of health concerns from obesity to sunburns. A 2005 study published by the Archives of Neurology claims that eating fish once a week may even slow the rate of cognitive decline. 4. Tomatoes. Fiber-rich tomatoes are low in calories and high in vitamin C, vitamin A, and cancer-preventing lycopene. Like olive oil, tomatoes are an important part of the Mediterranean diet. Several studies have found tomatoes are also beneficial in fighting various forms of cancer. Fact: although often classified as vegetables, tomatoes are, technically, fruit. 5. Spinach. Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents. (Many of these substances fall into a technical category of flavonoids known as methylenedioxyflavonol glucuronides.) The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. These spinach extracts have been shown to slow down cell division in stomach cancer cells (gastric adenocarcinomas), and in studies on mice, to reduce skin cancers (skin papillomas). A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer. 6. Tree nuts. When you feel like snacking, grabbing a handful of nuts is a convenient way to make sure that you get enough protein. Like olive oil, nuts are a great source of heart-healthy monounsaturated oil and antioxidant-rich, bone-strengthening magnesium. Add chopped walnuts or cashews to any salad dish. 7. Avocados. Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke. In fact, the U.S. Food and Drug Association has authorized a health claim that states: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke". 8. Apples. Apple’s two types of fiber pack a double punch that can knock down cholesterol levels, reducing your risk of hardening of the arteries, heart attack, and stroke. Apple’s insoluble fiber works like bran, latching on to LDL cholesterol in the digestive tract and removing it from the body, while apple’s soluble fiber pectin reduces the amount of LDL cholesterol produced in the liver. Adding just one large apple (about 2/3 of a pound) to the daily diet has been shown to decrease serum cholesterol 8-11%. Eating 2 large apples a day has lowered cholesterol levels by up to 16%! 9. Blueberries. Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix. 10. Oats. A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. High cholesterol levels correlate with the build up of plaques in blood vessel walls. If these plaques become damaged or simply grow too large, they can rupture, blocking a blood vessel and causing a heart attack, stroke, or blood clots elsewhere in the body. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke. To learn more about Healthy Mediterranean Diet Weightloss Without The Need For Fad Diets. Mediterranean Diet Information |
Mediterranean diet
| |
Ten Painless Ways to Lose Weight
When it comes to different ways to lose weight, painless is not a word most would use to describe the process. Instead of torturing your body by not eating whole meals, and squeezing in extra hours at the gym, there are simple lifestyle changes you can practice that can make weight loss easier. Our expert reviews these "painless" tips, and explains how you can incorporate them into your life.
1. Forget Subtraction
Instead of thinking that you need to subtract foods from your diet in order to lose weight, add more foods instead.
"It’s really easy to incorporate more healthy foods into your diet," says Tessa Prior-Pullins, one of the lead dietitians for BistroMD. "You can slip in a variety of different fruits and vegetables into your daily meals. Add juicy grapes as a snack to your lunch, and start incorporating more vegetables into your favorite soups, stews, and sauces."
Just be aware of overall calories. Also, make sure you fit in a little physical activity—whether this is a few dance moves while cooking dinner, or taking a quick stroll through the neighborhood.
2. Avoid the Typical "Work Out"
If the term "exercise" tends to make you want to hide in a corner, then perhaps the trick to overcoming your avoidance is not to refer to it as "working out" at all.
"Not giving ‘exercise’ a label, can actually make you appreciate the health benefits of feeling better," says Tessa. "The way it feels to actually feel good about your health outweighs the stumbling blocks that were preventing you from exercising to begin with."
You can even avoid "stereotypical" exercises and think outside the box. Go water skiing, wash your car, take your dog to the dog park, go for a hike in the woods. These are all activities that will burn calories, but will make the concept of exercise seem a little less painful.
3. Go for a Walk!
You take thousands of steps each day, so why not increase your stamina a little bit in the process?
"Walking is one of the most painless ways to lose weight," says Tessa. "Taking a stroll when the weather is nice can also really help you maintain your motivation. There are also things you can switch up in your everyday routine that will help you fit in more time for walking."
These include:
1. Park your car towards the back of the lot.
2. Take the stairs every chance you get.
3. Turn up your music to get the blood flowing as you clean your house.
4. When shopping, make sure you visit all levels of the mall.
All of these things will add up and eventually, you could have a 30 minute workout 5 days per week.
4. Lighten Up on Your Favorite Foods
One of the best ways to lose weight without feeling too much pain is to switch over to lower calorie versions of the foods you crave. When making some of your favorite meals, are you really going to notice if the cheese you are using is lower in fat?
"Most people can’t even taste the difference when they eat lower calorie foods," says Tessa. "This helps trim fat calories, and also makes more room to incorporate other nutrients into your diet, like fiber."
The main benefit of fiber is that it makes you feel satisfied longer. You can easily incorporate fiber into your diet by adding more vegetables into your meals. Make a stuffed chicken breast with spinach and feta cheese, or toss a handful of red peppers into one of your sizzling recipes.
Don’t forget about the ultimate beverage—water! Drink plenty of it.
5. Hydrate, Hydrate, Hydrate
"When you are trying to lose weight, it is crucial that you drink plenty of water," says Tessa. "Drinking a glass of water before each meal can actually help you watch what you eat."
Water is also a great source of natural energy to help you power through your next workout.
6. Share What’s On Your Plate
When eating out, you will notice that many restaurants love to serve you larger-than-life portions.
"If you choose to go out for a meal, you may want consider sharing your dish with your significant other, or with another family member," says Tessa. "This will help you monitor your portions, as well as your calorie count."
Keep a watchful eye on the menu, as many restaurants today list the total calories, carbohydrates, and fat included in each meal.
If you feel too tempted to overindulge when you eat out, bring a companion for support. This could be a special friend who is also trying to go down the path of maintaining a lighter, healthier self.
7. Tone Up with Your Telly
It isn’t hard to figure out that most Americans love television. Most Americans also know that they need to get more exercise, so why not utilize both?
"Tune into one of your favorite shows when you get out of work, and exercise throughout the program," says Tessa. "Hop on your treadmill, or pedal your bike while watching your favorites. You could use commercial breaks as an opportunity to take a rest, or to rehydrate."
During your show, aim to exercise for at least 15 minutes. Getting engrossed in your favorite show while exercising may make you push yourself even more.
8. Who Says Size Doesn’t Matter?
"If you want to make eating less even more painless, place your meal on a smaller plate," says Tessa. "This will give you a mental cue that you actually have more food than is actually on your plate."
You also tend to feel more satisfied when you eat food from a smaller plate. This also prevents you from over-stuffing yourself, and allows you to enjoy your food more. It also helps your body digest the food its taken in a little more efficiently.
9. Embrace Hobbies
"When it comes to losing weight, many people don’t achieve their goals because they become bored with the same routine every day," says Tessa. "Just by picking up a new hobby, you are taking less focus away from the pressures of dieting, and giving yourself a break from the mental stress."
Take away the focus from food by engaging in activities that have nothing to do with food. Volunteer at a local charity, get involved in a bowling league, redecorate your house, or just help your kids with their homework. Just remember: you can have a life outside of your weight loss bubble.
10. Remember: It Gets Easier
"Once you have achieved a portion of your weight loss goal, it will get much easier to maintain that motivation to conquer the rest of it," says Tessa. "Weight loss is definitely not easy, but knowing that it gets easier is a great way to push yourself to keep going."
You can also keep a list of benefits lying around your home or office. The results you crave such as improved self-confidence, a boost in your mood, and better health can definitely help you stay on the path for the long-term.
To read more healthy tips from BistroMD’s team of experts, visit our healthy facts section for more information.
Http://thedietstopper.com
Saturday, May 5, 2012
A True Story
Checkout this true fat loss story... Two best friends take on the diet industry. This made me cry:
click here for the story
click here for the story
How to Lose Belly Fat in 4 Simple Steps
Not being able to button your pants is not the worst part of having a fat belly. That spare tire around you tummy can increase your risk of heart disease, stroke and diabetes. Thankfully, you don’t need a complicated diet plan to learn how to lose belly fat. Stomach flab may be stubborn, but it’s no match for proper nutrition, hydration, exercise, and a can-do attitude.
Believe in Yourself
The way you feel about your ability to lose weight will play a major role in your success. If you’re plagued with self-doubt and negativity, you won’t see the point of sticking it out when things get tough. In order to achieve your weight loss goal, you must truly believe you have what it takes.
Losing weight is not just about vanity; it’s also about being healthy and feeling your best everyday. One thing that will help keep you in the right frame of mind is to think of your fat burning journey as a lifestyle change rather than a diet. If you focus on healthy eating instead of dieting, you’ll maintain motivation and it will be easier to lose those negative feelings.
Eat HealthyEating a healthy diet will keep your metabolism in high gear so you burn fat more effectively. If your eating plan lacks essential carbohydrates, protein, healthy fat, vitamins and minerals, it’s not nutritious. To ensure you get adequate amounts of all of these nutrients, eat a variety of healthy, whole foods like vegetables, fruits,chicken, lean meats, raw nuts, legumes, beans, seeds and whole eggs into your diet.
As for counting calories to lose weight, I don’t do it. Don’t get me wrong, I’m very conscious about what I put into my body. However, I refuse to spend my life keeping tabs on every crumb I swallow. When I get hungry, I’m going to eat—and trust me, I won’t be thinking about calories while I’m doing it.
I’m living proof that if you eat the right foods, and stick to reasonable portion sizes, you can lose belly fat without counting a single calorie.
Drink Plenty of Water
Water is often overlooked in nutrition plans. But this element is crucial for burning fat and maintaining proper health. Water helps metabolize stored fat and rids the body of excess fat and toxins. Water also prevent bloating and constapation, and helps curb your appetite.
Most people underestimate how much water they need, so they don’t stay properly hydrated. For optimum health, drink half of your body weight in ounces of water daily. For example, if you weigh 200 pounds, you should drink at least 100 ounces of water per day.
Get Up and Exercise
When you start your healthy eating plan, you’ll automatically reduce your caloric intake and start to lose some weight. However, unless you add exercise into the mix, your metabolism will eventually slow down and ultimately reduce your ability to burn stomach fat.
There’s no way to target specific areas for fat loss. Crunches, sit-ups and other ab-specific exercises only work to tone the muscles. The only way to get the flat tummy of your dreams is to burn the fat off. If you don’t, any muscle tone you achieve via abdominal exercises will be buried under the flab.
If you combine 30 to 60 minutes of moderate to intense cardiovascular activity with proper nutrition, the fat around your belly will melt like butter. If you’re out of shape, doing a 30 to 60 minute workout may be too much at first. It’s okay if you start off exercising for 5 or 10 minutes. Simply work your way up as your fitness level improves.
Don’t try to change your lifestyle overnight; Start by making small changes. In the beginning, you might try drinking more water, increasing your fresh vegetable intake and exercising three days a week. Once you get used to these adjustments, gradually build on them. Remember, small steps can lead to big results.
Sitting and wishing won’t help you get the trim tummy you’ve always wanted. Let the Diet Solution Program teach you how to lose belly fat and improve your health
Believe in Yourself
The way you feel about your ability to lose weight will play a major role in your success. If you’re plagued with self-doubt and negativity, you won’t see the point of sticking it out when things get tough. In order to achieve your weight loss goal, you must truly believe you have what it takes.
Losing weight is not just about vanity; it’s also about being healthy and feeling your best everyday. One thing that will help keep you in the right frame of mind is to think of your fat burning journey as a lifestyle change rather than a diet. If you focus on healthy eating instead of dieting, you’ll maintain motivation and it will be easier to lose those negative feelings.
Eat HealthyEating a healthy diet will keep your metabolism in high gear so you burn fat more effectively. If your eating plan lacks essential carbohydrates, protein, healthy fat, vitamins and minerals, it’s not nutritious. To ensure you get adequate amounts of all of these nutrients, eat a variety of healthy, whole foods like vegetables, fruits,chicken, lean meats, raw nuts, legumes, beans, seeds and whole eggs into your diet.
As for counting calories to lose weight, I don’t do it. Don’t get me wrong, I’m very conscious about what I put into my body. However, I refuse to spend my life keeping tabs on every crumb I swallow. When I get hungry, I’m going to eat—and trust me, I won’t be thinking about calories while I’m doing it.
I’m living proof that if you eat the right foods, and stick to reasonable portion sizes, you can lose belly fat without counting a single calorie.
Drink Plenty of Water
Water is often overlooked in nutrition plans. But this element is crucial for burning fat and maintaining proper health. Water helps metabolize stored fat and rids the body of excess fat and toxins. Water also prevent bloating and constapation, and helps curb your appetite.
Most people underestimate how much water they need, so they don’t stay properly hydrated. For optimum health, drink half of your body weight in ounces of water daily. For example, if you weigh 200 pounds, you should drink at least 100 ounces of water per day.
Get Up and Exercise
When you start your healthy eating plan, you’ll automatically reduce your caloric intake and start to lose some weight. However, unless you add exercise into the mix, your metabolism will eventually slow down and ultimately reduce your ability to burn stomach fat.
There’s no way to target specific areas for fat loss. Crunches, sit-ups and other ab-specific exercises only work to tone the muscles. The only way to get the flat tummy of your dreams is to burn the fat off. If you don’t, any muscle tone you achieve via abdominal exercises will be buried under the flab.
If you combine 30 to 60 minutes of moderate to intense cardiovascular activity with proper nutrition, the fat around your belly will melt like butter. If you’re out of shape, doing a 30 to 60 minute workout may be too much at first. It’s okay if you start off exercising for 5 or 10 minutes. Simply work your way up as your fitness level improves.
Don’t try to change your lifestyle overnight; Start by making small changes. In the beginning, you might try drinking more water, increasing your fresh vegetable intake and exercising three days a week. Once you get used to these adjustments, gradually build on them. Remember, small steps can lead to big results.
Sitting and wishing won’t help you get the trim tummy you’ve always wanted. Let the Diet Solution Program teach you how to lose belly fat and improve your health
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