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A High Fiber Diet Can Change Your Life

What is a high fiber diet and how can I benefit from one?

Let's first ask ourselves, what is fiber? Fiber is essentially the part of plants like fruit and vegetables that allows them to keep their shape and form. Common foods we eat that are rich in fiber include vegetables such as beans, leafy greens or staples like peas and corn as well as fruits like oranges, apples and berries. Almost all plant derived food has a fiber content.

So now that we know what fiber is, we need to answer the question – what is a high fiber diet? Most simply answered, a high fiber diet is a diet rich in high fiber foods like fruits and vegetables. A high fiber diet is what allows many of our bodies natural processes to function unimpeded. Think about it – our ancestors were not eating big macs and milkshakes – they were grabbing food from trees and digging it up from the ground when they wanted to eat.

A high fiber diet plan is the best strategy to help our body keep our colon healthy. Some disorders such as diverticulitis and constipation can actually be linked to a giber deficiency. Beyond these problems, most scientists and doctors agree – a healthy fiber intake helps fight problems in the digestive track from top to bottom including constipation, hemorrhoids and diverticulosis A fiber rich diet will also help fight high cholesterol. Sounds pretty good does not it?

For someone interested in increasing their fiber intake there are 2 basic types of fiber to be aware of. First there is insoluble fiber. Insoluble fiber can be found in foods like wheat, nuts, bran, nuts and vegetables. Insoluble fiber does not dissolve in water so it is the type of fiber that we know to help peoples bowel movements. Since this type of fiber is not dissolving in our bodies, it ends up helping guide material through our digestive tract and inside of our colon. By bulking up ones stool, insoluble fiber can help those who suffer from constipation.

Soluble fiber on the other hand, is the type of fiber that we find in foods like oats, apples, oranges, barley, psyllium, flax and beans. Soluble fiber is able to absorb water which then results in the softening of our stools. This leads to an easier elimination which is something we can all get behind!

The soluble fiber known as “beta glucan” found in foods like oats, are able to bind to body acids and bile in the intestinal tract. Unfortunately, bile naturally contains a high level of cholesterol that our body is able to absorb. The good news, is that beta glucan binds with these biles and is eliminated through the stool, so taking that pesky cholesterol with it. Who knew? A high fiber diet plan has been shown to help reduce cholesterol to healthy levels in those with cholesterol problems.

So now you know what a high fiber diet is how it can help. The last step in a high fiber diet is to create a high fiber diet plan. This sounds like a lot of work, but it is really quite simple – a high fiber diet plan is nothing more than looking up the amounts of fiber in foods and then choosing a combination of these foods daily to eat. According to the American Diabetic Association, adults need between 25 and 35 grams of fiber a day. Similarly, the American Heart Association recommends between 25 and 30 grams a day.

An easy diet plan to hit this figure may include a bowl of bran and a banana at breakfast, 2 slices of whole wheat bread and strawberries at lunch and then some cooked peas at dinner. That would put your daily fiber intake right at 24 grams for the day. Easy and delicious!

This article should have given you a great idea on what a high fiber diet is as well as a bunch of health reasons that would cause you to want one. You should also know how to achieve a healthy level of fiber in your diet now. The most important thing to remember about a high fiber diet is that it is extremely easy to alter your current eating habits to incorporate more fiber if you need to. A fiber rich diet can be achievable as easily as adding some fruits and grains to your daily routine. This is both cheap and healthy so why not do the right thing and incorporate a high fiber eating plan into your life?

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Interesting Diet To Lower Your Blood Cholesterol

One must keep in mind that diet is vital in lowering cholesterol levels in the body. If you want to reduce higher than normal cholesterol levels or you simply want to maintain a normal level, there are foods for lower cholesterol that can help you.

Experts regularly provide additional food items to taper high cholesterol content in the body. If you reach the age of 40, even if the total cholesterol falls below 200mg / dl, eating cholesterol-lowering foods is advisable. There are various cholesterol diet options for you. Feel free to choose for the right one. It is important to pick what suits your taste and you should reate a good meal plan. It should be exciting and something you can look forward to.

Cholesterol lowerening dyst can be recommended by your physician. However, if you have a healthy cholesterol level, do not wait for your doctor to suggest a cholesterol free diet. Take the initiative to start a good and healthy diet for your benefit. Get ready to cut down on some food items especially if their cholesterol content will harm you.

If you have your meal plan set, involve your family members, too. They will serve as your motivation and you will also help manage their cholesterol as early as today. There are several delicious food preparations to choose from. You will certainly enjoy preparing and eating these.

1. Mediterranean diet

If you love to eat vegetables, grains and fruits, you can go for this. For some, minimal red meat content is included in this kind of diet. You can also combine it with a small amount of dairy products, sea food, and poultry. For each meal, a glass of wine is recommended.

2. Mayo clinic diet

If you want to lower both your cholesterol level and blood pressure, this kind of diet is best recommended. Typically, these include plenty of cut fruits and vegetables. You can also include small amount of food from different food groups, too.

3. Vegetarian diet

It does not merely mean not eating meat, poultry and fish in any form. This also includes dairy products such as cheese and milk. Also it consist of grains, vegetables, and fruits. These are mixed with liberal amounts of soy products, nuts and seeds. You may consider tofu, walnut and sunflower seeds for a better taste.

There are several things you can do with your meal plan. If you are suffering from hypercholesterolemia, a condition wherein blood cholesterol levels increase radically, you can still enjoy your meals. Try to experiment on different food combinations. You will end up with healthy plates for breakfast, lunch and dinner. Enjoy eating!

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Aim To Lower Your Cholesterol By Modifying Your Diet

There are several questions you would like answered after finding out that your cholesterol level is higher than normal. You would probably ask questions like, “What causes my cholesterol to get that?”, “What are the diets to lower cholesterol?” and “Do I have to take medications such as Lipitor?” Well, the answers may vary. But the common recommended treatment will include natural management.

Natural ways of reducing high cholesterol levels are proven to be effective. When you worry about the medications you will be taking, keep in mind that relying on this type of intervention can not work for a long period of time. It can cause possible side effects and adverse reactions that can aggravate your condition. If you try natural methods, there's nothing you should worry about. As long as you have the perseverance and dedication, you will achieve your goal.

Besides the statin medications which ire classified as cholesterol lowering drugs, naturally made cholesterol medications are also said to be effective. Supplements can fill in the lapses in your diet. If you are not taking enough foods containing cholesterol busters, include a daily supplement to support your needs. You can also take statins if your physician prescribed it.

After finding out your blood cholesterol level, find a doctor or nutritionist for advice. If you can, use your own knowledge and resources to look for the appropriate natural remedy. Read and research about different foods or food groups that can lower your low density lipoprotein (LDL), otherwise known as “bad cholesterol”. If you know how to apply what you have learned from the basics, you can end up having a normal cholesterol level. However, the challenge peaks when you have to manage the amount you are eating. Taking a single leaf from a cabin is not enough. If you are used to red meat, replacing it with vegetables and fish may sound like a curse. Nothing is wrong with vegetables because people do away with it since meat tastes better. Plus, they settle with it because it's their comfort food. You will not know how other foods taste unless you give it a try.

You should also reduce your intake of eggs, especially egg yolks, dairy products high in fats and processed foods. Eat more shrimp, crab or oyster. When it comes to red meat, consider eating poultry without skin and fish rich in omega 3 fatty acids rather than animal products. Limit drinking caffeine beverages such as coffee, tea and cola. During break time, snack on nuts such as almonds, pistachio and hazelnuts.

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Tips on How to Lower Your Cholesterol Level

The American Journal of Clinical Nutrition conducted a comparative study about a customized “portfolio diet” and one month treatment incorporating standard low serum fat combined with cholesterol-reducing medication. Results shows that both regimens have effective outcomes. This paves way for a new, innovative method of reducing cholesterol in the blood through lower cholesterol foods.

The same group of respondents involved in both regiments. They were rotated in an unbiased method for ninety days. Through this process, researchers can see the exact result of the treatments. A direct comparison was made and the effects were accurately measured.

For the portfolio diet, results show the efficiency it has. This new dietary approach has given way to a non-pharmacologic treatment of hypercholesterolemia. A low saturated fat diet defines the portfolio diet. These have no side effects as compared to cholesterol-lowering medications. For cardiologists and other medically inclined individuals, diet and exercise coupled with an active, healthy lifestyle is far better than taking drugs.

There is a difference between the new portfolio diet and the commonly recommended diet which includes high soluble fiber and low saturated fat content. Functional foods or common food items have shown significant effects in lowering blood cholesterol levels. Once it happens, risk for cardiovascular disease will also lessen. Specifically, the portfolio diet consist of the following foods:

• Fiber (viscous)
Soy protein
• Plant sterols
• Nuts

Each of these foods show a significant effect in lowering blood cholesterol. It can offer a four to seven percent reduction. Once these are used together, LDL or the bad cholesterol will lessen as HDL or good cholesterol increases.

Viscous fiber, as noted above, dissolves in water substances and is sticky in consistency. Therefore, it is a type of soluble fiber. You can find this in barley, okra, oats, eggplant and beans. The body can not absorb this. This is a huge part of the new diet.

Soy protein is also used to replace animal products. This is an effective technique in lowering blood cholesterol. In the study conducted, participants were given soy products such as tofu and soy hotdogs. The definitive mechanism of how soy protein effectively reduces cholesterol levels is still unknown.

Margarine and plant sterols were added together and participants used this in their diet. Sterols are usually found in oat bran, brown rice, legumes, fruits, vegetables and nuts such as almonds. Then, these are mixed with fortified foods such as margarine and orange juice. Cholesterol patients should also know that almonds and other nuts such as peanuts, walnuts and hazelnuts affect the level of cholesterol. You can snack on it during your free time.

Most doctors prescribe medication indicated for hypercholesterolemia. The recent study can help you reduce the risk of possible side effects from pharmacologic treatments. This can also help you maintain a healthy body and well-being.

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Weight Watchers Recipes With Points

Weight Watchers (also known as WW through out this article) is a weight loss program that treats on a point system for its recipes and foods, rather than enforcing a specific caloric restriction or other dietary restrictions, to help its followers achieve weight loss. When you follow the Weight Watchers program, you are allowed to eat a certain number of “points” each day. Although some have criticized the program for relying on its own point number system rather than the actual calories, many people have found that it is easier to control how much food they eat when it is presented with an easier point number system like the WW points. I recently tried some Weight Watchers recipes with points to see how they compared to more typical healthy or diet food recipes.

The first recipe that I tried was the Raspberry Mustard Glazed Ham. This recipe has five points per serving, and the recipe makes eight servings. Making this recipe was very easy, and did not require a lot of heavy ingredients or intensive cooking, which made it a perfect easy dinner. The raspberry and mustard glaze was light, refreshing, and surprisingly sweet with a tangy mustard flavor that added to the richness of the cooked ham. I was surprised at how big the servings were, because I had assumed Weight Watchers might require very small servings in order to keep its point system low.

The second WW recipes with points I tried was Sun Dried Tomato Tapenade, a Mexican inspired tomato and herb dish. The Sun Dried Tomato Tapenade was only one point per serving! The recipe made a total of twelve servings for use on crackers, potatoes, or my choice of food. I decided to buy some store bought crackers to top with my Sun Tried Tomato Tapenade. The recipe, like the Raspberry Mustard Glazed Ham recipe, was very simple to make and consist of fresh, light ingredients. Like the ham recipe, I was surprised at how much I could eat per serving and have it still only count as one point! Although you would have to be careful and make sure to add the points of any food you eat with this Sun Dried Tomato Tapenade, it's a light, low point treat that I would gladly make for parties or family gatherings or even just as a treat for myself!

Many Weight Watchers Recipes with Points are similar to the two recipes that I have tried so far. Glancing at a recipe book for the Weight Watchers program reveals many different types of food, from traditional American recipes to Chinese inspired dishes. There are entrees of varying sizes, appetizers, party foods, desserts, and even healthy, low point snacks. Each recipe has its own point value, and from what I can tell, a very reasonable serving size. Although the Weight Watchers recipes often use healthier and lower fat ingredients, they are much tastier and larger portioned than most other diet program recipes, which are readily available on inexpensive ingredients and complicated recipe steps.

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Weight Watchers Recipes – More Delicious When Losing Weight!

Weight Watchers (also known as WW through out this article) is a diet and healthy eating program characterized by its now famous point system, which assigns meals and foods a certain number of points. Each meal is given a different point number based on its total caloric value, how much fat is in the meal, how many carbohydrates are in the meal, and various other nutritional values. Separate foods are also given point values. When following a Weight Watcher's meal plan, a person has a certain ideal point range for each day, and the goal is to stay under or within that particular range in order to lose weight.

Because the WW program relates heavily on its unique point system, many followers of the program use Weight Watchers recipes to ensure that they know the exact points of the meals and food they eat. Thankfully, the company provides its customers with a wide variety of recipes. Some people might be wary of a recipe book based on the unique point system, thinking that they will be restricted to a few types of meals; however there are hundreds of hundreds of official recipes available to followers of the WW program. And that's not including any of the custom, homemade recipes created by WW followers!

There are so many different recipes to find in WW books, pamphlets, and online material. Each recipe comes with a set of instructions, a list of ingredients, and the number of points that each serving of the recipe will contain. Weight Watchers recipes are notoriously varied and generally easy enough for any home cooker to make! The recipes are not limited to typical diet fare like salads, fruits and vegetables, or other low-fat meals, either! The clientele for Weight Watchers is so diverse that they have created recipes for just about any food taste! Dinner when following one of the program's recipes could be fajitas, typical hamburgers, or a fancy gumbo! Dessert could be as simple as fresh watermelon and yogurt, or a deliciously rich chocolate fondue dip. The program does not limit dieters to bland or boring foods, and with the easy point system, it's simple to make sure that one stays within their designated point range.

One of the most popular features of Weight Watchers recipes are their low point value, healthy nutrition, and fulfilling portions. These three attributes combined lead to a diverse diet that improves the health of those that follow the recipes and point system. Some diet programs may have dieters fill up on cheap preservatives and carbohydrates in order to trick them into thinking that they are full and eating a good amount of food. amounts. Weight Watchers, however, seeks to not only help people control how much food they eat, but what kinds of food they are eating. Food made from Weight Watchers recipes will be both healthy, delicious, filling, and help the dieter lose weight and control their appetite.

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Supplementation for Cyclical Ketogenic Dieting

Keto dieting is highly effective for helping individuals to shed body fat. However, if you are using CKD – ​​or the Cyclical Ketogenic Diet – then you are going to want to include some simple supplements in order to maintain your muscle mass, facilitate the fat burning process, and maintain your health during this stressful period.

Creatine is one supplement which is highly effective even when used in a low-carbohydrate, high protein environment. Supplemental creatine keeps the creatine levels of your body slightly elevated, which forces your muscle tissue to hold an addition amount of water. This leads to bigger, fuller and rounder muscles which are capable of moving more weight in the gym. Over time, the added movement equates to new muscle – even in a Ketogenic environment! So keep your creatine dosage going – 10 grams per day should suffice. You should definitely continue to enjoy the very beneficial nature of creatine.

The ECA stack, or a combination of 25 mg ephedrine, 200 mg caffeine, and 250 mg aspirin is very often used during a CKD diet in order to skin back some body fat by attacking multiple processes within the body. ECA raises the body temperature slightly. Appetite is suppressed. Metabolism is boosted. Users typically see their abdominals pop out and veins become visible with each passing day. Toss in the nature of the Keto diet, with its flooded water and fat, and you have a recipe for fat burning success! ECA should be used 3 days on, 1 day off for best results and to avoid addiction to the caffeine.

Keep a very close eye on your urine color and odor when using this diet and supplementation. Your body will be under a great deal of stress – your kidneys in particular! If you have any family history of kidney ailments, or you have aborted supplements in the past, the combination of the Ketogenic dieting and supplements may not be ideal for you.

If you are using Ketogenic dieting, you should be consuming a great deal of water each day – up to two gallons! Each of the 3 precedent factors – Keto dieting, creatine, and ECA supplementation all require an additional amount of water each day outside of your daily requirements.

You should always check with your physician before diving into a Ketogenic diet. Completing a blood panel, just as you would before conducting a steroid cycle, is also a very good idea. This is not your typical diet where you shave a little fat off your daily intake and shed a few pounds. Ketogenic dieting is used by the top professionals in the world to attain amazing shape – and can be used by you too – as long as you diet and supplement carefully.

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Low Carb Diets – Are They Effective For Fast Weight Loss?

Do you diet and eat clean, complete your cardiovascular exercise religiously, hit the weights hard, yet still can not seem to shake that 'soft' look? If so, you may simply be one of those very unfortunate individuals that is highly insulin sensitive. In other words, your body can not process carbohydrates as well as your peers. You are healthy, and you train hard, and your body fat levels are low. But you just do not have that chiseled look. You still look soft.

There is hope for you. Low carbohydrate diets have been used for years by athletes who just can not seem to shake the soft look. Without such a high influx of carbs into the body, the muscle tissue utilizes the sugars you hold and suddenly you are looking much sharper. Lower the carbs, bump up your protein and fats, and you should see a significant difference. You should also be completing cardiovascular exercise each day on an empty stomach in order to facilitate the fat burning process and really get the furnace inside you rolling!

One should differiate between low carbohydrate diet, and a Ketogenic diet. A diet nearly completely devoid of carbohydrates puts your body into a Ketogenic state. Your mouth taste metallic, your brain may function oddly, and you will lose a great deal of fat and water. However, for the more moderate lifter, a lower carbohydrate diet which still gives you 3-4 solid servings of carbohydrates per day is a viable alternative.

Remember that a calorie is a calorie. A gram of carbohydrates or protein contains 4 calories, while a gram of fat contains 9 calories. If you cut your carbohydrates back significantly, you can add either an equal amount of protein grams to make up for the difference, slightly less than half as many fat grams, or some combination.

Drink plenty of water when consuming a lot of protein. Your body will need it to keep digestion running smoothly. Keep your fiber high to prevent constipation.

The use of supplements such as creatine may put your kidneys at a slight disadvantage due to the extra work they will have to do in processing the high protein intake. Anything over 350 grams per day can give you strong smelling urine, a sign your kids are working harder than they should be working. If you have any family or personal history of kidney disease, then an extremely high protein diet may be risky to your health. Always check with a doctor before engaging in this or any other radical diet which will change the normal function of your internal processes.

Any number of carbohydrates fewer than what you are consuming at the moment is going to be an improvement. Your job is to find that happy medium between your current carb intake level, and the level in which your body enters ketosis. Put yourself in the middle, and you'll see your body fat levels drop without some of the nasty keto side effects.

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Diet Solution Program Review – Is It Really For You?

The Diet Solution Program is the solution to a dieter's woes: not only does the program seek to apply its teachings to a wide variety of shapes, sizes, and lifestyles; it caters its program to a person's personal needs. This program is not like all the one size fits all programs that try to apply themselves to a broad range of people, but a program that is tailor to a person's particular body type and metabolic rate. The program is the result of years of research by Isabel De Los Rios, who had been seeking to improve the health of her mother and in doing so came up with a solution to many overweight dieter's problems.

I found that The Diet Solution Program was easy to understand and very easy to apply to my daily routine. The first part of the program explains the different body types and metabolic rates that people have, and also recommend varying amounts of caloric intake, fat intake, carbohydrates intake, and other nutritional information based on that body type and metabolic rate. One difference I found in this program, compared to the typical diet program, was the emphasis on the body's metabolism, and explaining how your metabolism affected your required intake as well as things like blood sugar level and blood pressure. It was very surprising to learn!

I also liked that The Diet Solution Program was natural, fresh, and did not try to heavily restrict my diet. By teaching me to shift my focus to portions of food that my body type and metabolism required, I was able to enjoy all that foods that I liked without fearing that I would “break” my diet. The program was also reliably easy on my body, because it did not demand a high intensity exercise routine or a near starvation restricted diet. The workout routines included in the eBook were fun and vigilant without being over the top, and the recommended foods and caloric intakes were all very reasonable and healthy. There were even helpful tips on how to plan out my new shopping lists for when I started my new meal plan, which made converting to this new food plan very easy. And unlike some other diet programs, the foods recommended to me were relatively inexpensive and very easy to cook and make meals with.

One thing I appreciated about this program was that it felt more like advice and common sense about weight, food, and nutrition, rather than a diet that promised I would drop 20 lbs by doing something outrageous like drinking only coconut milk for two weeks. By learning the basics about my body and metabolism, as well as what my body required to live and to lose weight, I gained important knowledge about getting rid of my unnecessary fat. I personally feel that the Diet Solution Program's “diet” is more like a lifestyle choice than a typical diet, and that someone could, if they chose to do so, follow it for many years!

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Food Lovers Fat Loss Review – Practical Program That Just About Anyone Can Follow!

Many diet programs and weight loss plans want dieters to eat little else but fruits, vegetables, fat free yogurts, and other low calorie but often light and not very filling foods. While I love fresh apples, carrots, and salads, I definitely do not want to limit myself to those types of foods for every single meal! And that's where the Food Lovers Fat Loss system came in. I heard about this program late one night while watching television, and decided to give it a try. They had a money back guarantee if I did not lose weight, so I felt confident that it would both work and start me on my weight loss journey … or it would not work, and I would then be able to get my money back!

Some might think that the Food Lovers Fat Loss system lets you eat as much of your favorite foods as you want, but losing fat, as anyone with weight loss know knows, simply does not work that way! But this program does let you eat your favorite foods, whether your favorite food is delicious homemade spaghetti or cherry pie and ice cream. When I signed up for the program, I was afraid that they were going to insist I only eat “healthy” versions of my favorite foods-low fat yogurt instead of ice cream, or turkey bacon instead of bacon. However, this is where the difference between this program and other diet programs came in: You can eat your favorite foods just as you regularly make or buy them, but you have to portion your meals carefully.

Some people may feel cheated by the Food Lovers Fat Loss program, because they do not want to have controlled portions, and want to ea whatever they feel like, whenever they feel like it. But I find that it's an excellent way to jump start a healthy eating plan, because it explained two very important parts of weight loss: energy intake and output, and portion control.

This is especially helpful for anyone who has been used to overeating and never tried portion control before. The Food Lovers Fat Loss system relations on portion control to teach people that they can eat literally whatever kinds of food that they want, as long as they are making sure that they are only eating enough of it to stay below a certain calorie take level. This program also recommends daily exercise, andave me plenty of options for exercise routines, rather than telling me I must do a certain exercise each day.

I liked that the Food Lovers Fat Loss system had mainly to do with teaching control and good daily eating habits, rather than sticking me with some sort of gimmicky diet or exercise routine. It may not be for everyone, especially if you think that it's a magic program that lets you eat a gallon of ice cream with no consequences at all, but it is a very common sense, practical program that just about anyone can follow!

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Three Superfoods for Slow Carb Diet Success

To achieve success with the slow carb diet there are a wide range of different foods you can enjoy – because the bottom line is, slow carb is a lifestyle not a fixed eating plan. Although Tim Ferris, the original author of the plan, proposed repeating a few simple meals regularly, you are not limited to this if you enjoy a wider variety of foods. Remember Ferris is a bachelor who does not enjoy cooking!

It does help to build your eating plan around a few key star slow carb ingredients though, as it makes it easier to shop and plan, and interesting to experiment and mix things up a bit. Here are some things that should definitely be in your shopping cart:

Eggs

A pretty much perfect carb-free protein food, you need to learn to love your eggs on the slow carb diet. Get free range organic eggs if you can – happy healthy hens make for a happier healthier you! There are so many different ways to prepare eggs, you need never eat the same meal twice …

If time is of the essence, a simple omelette can be on the table within about 3 minutes, and frying a couple of eggs barely takes any longer – both of these are perfect for a slow carb breakfast in a hurry. Hard boiled eggs keep for days in the fridge and are easy and economic to prepare in batches (just store away from the fresh ones to avoid confusion!). There are hundreds of other recipes you can try, if you want more variety, such as …

Soufflé
Chinese tea eggs
Eggs Benedict
Eggs Florentine
Scrambled eggs
Frittata
Spanish Tortilla
Poached eggs
Baked eggs
Curried eggs
Egg salad

… you get the idea.

Lentils

Lentils are a perfect partnership of protein with slow-release carbohydrates. They are cheap to buy, store pretty much for ever, and are very easy to cook. They take a wide range of flavors well – one naturally thinks in terms of curries and spices, but they are also surprisingly good with Mediterranean tastes, try cooking with fried garlic and oregano and a little shredded dried tomato, for a completely different meal. And if you want to go down the Indian spices route, it is OK to cheat and buy a quality pre-prepared blend. Just fry the powdered spice in vegetable oil, and add to the cooked lentils.

Even simpler, buy pre-cooked tins or jars of lentils: A little more expensive than dried, but unbelievably fast and convenient. Remember to rinse the storage water away thoroughly, then heat with your natural flavoring ingredients, and serve.

Spinach

As Ferriss pointed out, Popeye was right! For readers too young to get this reference, spinach is a fantastic source of iron and a wide range of phytochemicals, which fills you up, builds your muscles, and nourishes you thoroughly.

Some people are not sure how to cook spinach, but if you buy it fresh it's easy – just rinse / wash very thoroughly, and shake or spin to get as dry as you can. Enough water will cling to the leaves to steam in a pan, the only thing to remember is that the volume will diminish dramatically. So, big pan full of spinach to start with, as you'll end up with a small portion on the plate.

Nutmeg traditionally goes very well with spinach, and can be used liberally as it cooks. For speed and convenience, frozen spinach is widely available and comes in pre-chopped chunks. Although these will contain a lot of water, remember that it's already cooked so you wont get the huge shrinking, so allow for this when planning portion sizes before you defrost enough for six people!

Even if you built your slow carb program around no more than these three ingredients, you'd be off to a great start.

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Slow Carb Diet Basics – All You Need To Get Started

The Slow Carb Diet was introduced in Tim Ferriss' Four Hour Body book – his long-awaited guide to 'hacking' the human body, for improved results in weight loss, muscle building, better sleep, better sex and countless other subjects.

The diet was developed by self testing and refining other approaches, with a pragmatic and quantative twist – building on whatever worked and constantly tweaking and adjusting until the simplest and most effective principles could be readily distilled. Readers familiar with different diet plans will recognize elements of low carb / high protein plans, with some paleo, glycemic index / glycemic load theories, and other styles … But although much of the doorstop-sized tome relates to the slow carb diet in some way, the rules for Slow Carb 101 are actually very short and sweet:

Avoid ALL white carbohydrates , or carbs that can be white (even in the non-white form). So that means ALL bread, Cereals, rice, potatoes, pasta, and any fried food that is breaded. The only workable exception appears to be cauliflower, which is actually very low in carbs and high in fiber.

Eat the same few meals over and over Ferriss is a bachelor who does not like to cook! So this element has been a bit controversial and does not suit everyone. And since the publication of the book a wide canon of recipes and general slow carb literature is exploding across the blogosphere … You can of course make your meals as varied as you like provided you stick to the rules, but Ferriss' intention was to simplify ruthlessly down to first principles, making it easy to shop, plan a head, keep on track, and not fall off the wagon because you have no suitable food in or you have bought the wrong stuff.

The main thing with food is that you have to get food from each of the following groups, in every meal

Protein – such as lean meat, eggs or fish (no dairy, except cottage cheese in small amounts)
Legumes and beans – such as lentils, black beans, haricot beans, pinto beans, soybeans, kidney beans … any kind of beans are good!
Vegetables – especially green vegetables … Ferris particularly recommended spinach, but anything green is good, cooked or raw (salad)

Do not drink calories – that includes milk or soy milk, juice, cans of soda, beer, and so on. Ferriss permits himself up to two glasses of dry red wine per day, but confirms that this is optional rather than a requirement! The main message is, it's way too easy to overlook the amount of calories and sugar you are knocking back in liquid form without a second thought …

Do not eat fruit This is because of fructose, the natural sugar in sweet fruits (and the ban does not apply to non-sweet fruits like tomatoes and avocados). Fructose contributes directly to fat storage via trigyceride formation, and they are generally high in glycemic load. This aspect of the plan many people find shocking at first, because fruit is generally recommended on most healthy eating plans. But as Ferriss remarks, most of the fruit we eat today would not have formed part of our ancestors diets in Northern Europe. Vegetables yes, but fruits are a more recently acquired habit, and as such are not what we are evolved to thrive on.

Final rule:

Have a day off once a week! – cheat day, binge day, dieters gone wild day … once a week eat fruit, bread, cake or whatever you like, as much as you like.

This has two purposes – spiking your calorie intake once a week resets your metabolic rate and reassures your body that you are not starving! It stops your weight loss from slowing down as a result, and your body simply becoming more efficient at managing on fewer calories. This is the main factor behind rebound weight loss, when people return to eating 'normally' after a restricted plan …

The second purpose is behavioral. Knowing that 'cheat day' is never more than six days away makes it easier to stick with yet another bowl of beans. Because slow carb is NOT about a quick fix – while weight loss can be dramatic at first or if you have a lot to lose, for optimal results you will have to stick to this plan for some time. When you have a blowout day to look forward to (and that you can adjust the date of to suit social occasions and so on), it is so much easier to still to a less varied and indulgent diet the rest of the time

That really is it, for the slow carb diet – everything else is just refinements. Do these 4 things, consistently over time, and you will lose fat and build a leaner body. You have nothing to lose but your excess pounds!

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Paleo Diet Recipes – Hype or Healthy Logic

With so many fad diets and new information about health coming out every day, how does anyone wade through all the hype to discover some strategies and simple recipes that just plain make sense? To begin with, let's start with some of the basics.

· What does the human body need for fuel?
· How have we evolved to meet that need?
· What have we changed in the world around us over time and have those changes affected our diet and health?

The human body needs many things for energy, growth and longevity, and also to build an immune system that can fight off unwanted invasion. For countless centuries, humans filled all of these needs from the natural world around them. As hunter-gatherers they consumed only foods that were provided and made available by nature itself. They thrived on hunting wild game, and gathering fruits and vegetables, nuts and seeds, and the roots, stems, and leaves of plants. Around one-third of their cake was game and fish, and the other two-thirds was plant-based food.

Over the course of human history, until about 10,000 years ago, our Paleolithic ancestors consumed only those foods that were best adapted to their metabolisms. Most research findings provide plenty of evidence that these hunter-gatherers were very healthy. They were taller, had larger brains, and were built stronger. Their shade life expectancy can be logically attributed to extreme weather, accidents and infection, and predatory animals. They were extremely active, often walking an average of 19km (12 mi.) A day while foraging, with many short bursts of speed when hunting. The diet of our ancient adults has been thoroughly researched in recent years. The combination of their diet and plenty of exercise allowed their bodies to operate at maximum efficiency.

Then began some major changes as we entered the dawn of the Neolithic period. Over time, humans began to domestic animals, and agriculture began to appear. Prior to this change, humans had never thought to drink the mother's milk from another species, and our metabolisms have still not adapted to it. The cultivation of grains began the process of refining foods, which were otherwise mostly inedible, and introducing those new products into our diet – yet another thing our natural metabolisms were not well equipped for. These two monumental changes, more than any other factors, have unmistakably altered the human diet, and health.

Some results of these changes in our diet are that 7 out of 10 Americans are currently either overweight or obese. We now suffer from chronic or degenerative diseases, such as diabetes, cancer, and heart disease – afflictions, which only emerged when we shifted to agriculture. One in every 133 Americans suffer from Celiac disease. That's more than are affected by Multiple Sclerosis, Crohn's Disease, Cystic Fibrosis, and Parkinson's combined.

So, is a diet that is a modern day version of our Paleolithic ancestors diet just a bunch more hype, or does it actually make logical sense? The sweeping changes in our modern day diet have been brought on by agriculture, but our genes have not changed as quickly. We are still 99.99% identical in makeup to our hunter-gatherer ancestors. Our bodies still require the same high-protein, low-carbohydrate diet. Genetically we are poorly equipped to handle the high-carbohydrate, low-protein diet of modern times.

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Fat Burning Furnace – Another Fad Diet? Or New Interesting Approach?

The growing number of obese and overweight people in the modern world has resulated in a boom in fat and weight loss programs and systems. There are programs for just about any budget and lifestyle-such as programs with accompanying gyms or physical group sessions, or even programs that can be bought online and done entirely from home. Some programs focus solely on the amount of calories you eat, while others focus on exercise. And some programs more more on boosting your metabolism and other bodily energy burning processes to help with your weight loss.

One such program is the Fat Burning Furnace system. This program was created by Rob and Kalen Poulos. Rob Poulos is an American fitness expert who has written many extensive articles about health and weight loss. Rob Poulos himself struggled with obesity and poor health due to his excess fat, and it was his own solution to his struggle with obesity that inspired him to create his own fat loss program. Along with his wife, Kalen, he then created and wrote his own fat loss program.

Some diet and weight loss programs focus solely on calorie control and caloric intake. Although the Fat Burning Furnace program does involve controlling the amount of food and calories you take, the primary focus of the system is increasing your RMR. Your RMR is your Resting Metabolic Rate, which determines how many calories your body burns simply by existing-or, how many calories your body burns in order for your body to function normally through the day. Poulos' exercise and nutrition guide is designed in order to increase your Resting Metabolic Rate, and thus, to increase the amount of energy and calories your body burns on a daily basis. In addition to burning more calories daily, boosting your RMR boosts your body's metabolism and increases the amount of calories burnt while exercising! Certain exercises and foods are used to increase your RMR each day.

The decision to focus on boosting RMR in the Fat Burning Furnace Program was an excellent feature, because it allowed me to maintain a higher calorie intake and not feel as if I was starving or restricting myself. The program came with recipe and food guides as well, so if someone does desire to create a more structured and lower calorie meal plan to go along with their new workout routine, they can easily do so.

I found that this program was a new and interesting approach to weight loss which greatly benefits those who have trouble with restricted diets and are speaking to binge eating or giving up when faced with having to cut calories, foods, or meals down. Some people, like me, are more than willing to put increased energy into working out and burning fat, as long as we're still able to enjoy their favorite trips now and then! I recommend the Fat Burning Furnace program for its complete guide to boosting your RMR, and easy, lifestyle oriented approach to losing fat.

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Weight Watchers Points Plus – What’s The Big Difference?

Weight Watchers (also known as WW through out this article), the famous diet and weight loss program that promotes a point system for meals in food in order to help dieters keep track of their food intake, recently decided to revamp their point system. This new point system is called Weight Watchers Points Plus. Although the old point system, typically called points, is still available in older books and recipes, the new system is now what the official Weight Watchers program uses. This new program is both online, in books, recipe pamphlets, and other WW material. Although the system of counting points remained unchanged, the revamped program introduced several new key features that require a little getting used to. I decided to try the new point system and see how it compared to the original program's system.

The biggest difference is how the points of each meal or food are tallied. Originally, it was mainly the caloric content of a meal or food that determined how many points the meal or food was. With the Weight Watchers Points Plus program, the formula is now determined by how nutritional the food is. For example, under the old system, a meal could be low in calorie but high in sugar, fat, or nutritionally empty preservatives and still only count as a few points. Under the new system, protein content, fat content, carbohydrate content, and fiber content are all important along with the total number of calories in determining the total number of points in a food or meal. I find that this new formula is superior to the old formula because it puts the focus on the overall nutritional value of the food, and not simply the number of calories. The program also explains that calories from nutritionally superior food are often processed better by your body, making them less likely to remain around and become fat stores.

Another new feature is the completely new point ranges. The point ranges have been raised overall. This is mainly because the WW Points Plus program assigns a higher number of points to foods and meals, now that the focus is less on calories and more on the overall nutritional soundness of a meal. I also believe this is part of a mental confidence booster. To me, it feels better to have 30 points (new system) instead of 18 (old system) even if technically I am going to be eating the same meals and foods to reach both totals.

One change that might frustrate WW followers is the removal of the daily target range calculations from their books. For someone to find their daily point range now, they must attend a WW meeting, purchase access to their online program, or purchase a Weight Watchers calculator. Personally, I find the last option the best. Purchasing the calculator is a onetime buy, and it will help you in the WW program in more ways than one.

Overall, the new Weight Watchers Points Plus system is an improvement!

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