Browsing: Popular Diets

The Paleo Diet – Is It For You?

The Paleo Diet could be very healthy or it could cause health problems.

Here are some of the pros and cons.

Pros

Elimination of Processed, Packaged and Prepared Foods

Processed, packaged and prepared foods are typically too high in sodium. Excessive sodium consumption increases your risk of high blood pressure.

These foods also contain artificial preservatives and additives that could have been bad for your long-term health. There is evidence suggesting that food additives play a role in a variety of conditions, including ADHD, epilepsy and autism.

Canned foods and those in plastic packages may be contaminated with BPA, a plasticizer that is known to be an endocrine disruptor. Endocrine disruptors interfere with growth and may have carcinogenic activity.

Reduced Risk of Heart Disease

A reduced risk of heart disease could accompany any eating plan that is low in saturated fat, low in sodium and moderate in terms of calories. Since fish is allowed on the Paleo diet, you could eat salmon. I use salmon as an example, because it is rich in the omega-3 fatty acids that are good for the heart.

The number one source of saturated fat in the typical American diet is cheese. Cheese would not be allowed in this eating plan. Eliminating packaged, prepared and processed foods would reduce your sodium intake. Sea salt would be allowed on the diet. So, it is not necessarily low in sodium. When it comes to calories, you would still need to monitor your calorie consumption. This is not necessarily a low calorie eating plan.

Cons

Difficult to Stick With Long-Term But Very Possible

Without you live like a caveman, it will be difficult for you to avoid advertisements for all of the modern foods that could be causing your health problems. Even finding adequate supplies of the foods necessary for the eating plan can be a problem that makes it difficult to stick with for a long time.

Increased Risk of Food Poisoning

Some, but not all of the people who follow the Paleo eating plan, promote using only raw or partially warm foods. This practice increases the risk of food poisoning. Only cooking meat thoroughly kills e-coli and other bacteria that cause food poisoning.

These are some of the pros and cons of a Paleo Diet. If followed closely, it may be very beneficial. For more on Paleo Diets – Pros and Cons please click on the Paleo Diet link in the resource box below.

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Why Vegan Foods Are Low In Calorie Content – Vegan Weight Loss Information

Of course all foods need to be eaten in moderation – that goes without saying. But some foods can be enjoyed in larger quantities without having to stress about the calorie content. What are these foods? Is it possible to eat a large meal without feeling guilty? The good news is that most vegan foods are actually low-calorie. Let's have a peak into this diet to see why:

(1) No Fatty Meats & Dairy Products

Meats, cheeses, cream, milk and eggs are all very high in energy content due to the large percentage of fat that these foods contain. Since the vegan diet does not include any of these fattening foods, it is already substantially more low-calorie and low-fat than its standard counterpart – the typical “American” diet. Simply omitting these foods from ones diet and replacing them with vegan meals is generally enough for weight loss to occur.

(2) Plant-Based Foods – Naturally Low In Energy

Fresh fruits and vegetables are naturally low in energy content since they contain a minimal amount of fat. Thus, these low-fat vegan friendly foods assist in keeping ones diet clean and low-calorie. You can enjoy a lot of Mother Nature's fresh foods on the vegan diet without having to feel guilty.

(3) Vegans Burn Calories Faster

This may come as a surprise, but studies indicate that those who consume a vegan meal actually burn more calories after their meal than those who simply eat a standard meal. It has been further revealed that this “post-meal” energy burning is approximately 15% higher than those who consumed a non-vegan meal.

(4) High In Fiber – Feel Fuller Longer

Since most plant-based foods are super high in fiber, vegans report feeling full and satisfied after a normal sized meal. This satiety feeling is generally substantially longer than if a typical meal was consumed. Many foods and American meals nowdays are stripped of their goodness and contain little to no fiber, so people often report experiencing an “empty” feeling in their stomach shortly after their meal was consumed, regardless of its size. You see, even though the vegan diet is low-calorie, it is extremely high in important dietary fibers which means that you will not feel deprived or hungry on this diet. Weight loss of course, is an obvious side-effect!

These are four reasons which explain why the low-calorie vegan diet is the perfect diet for weight loss. Most folk who become a vegan WILL lose weight – whether they planned to or not! If you do decide to become a vegan I can guarantee that you will see amazing changes in your body and your health.

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How To NOT Gain Weight On The Vegan Diet – Low-Calorie Vegan Advice

On the vegan diet you should experience a substantial detoxification of your body, a restoral of your health, a newfound zest for life, and of course – weight loss. Most folk who go on the vegan diet WILL lose weight – but there are the minimum who do not. What are they doing wrong? Let's look at several mistakes that they may be making which are very much sabotaging their weight loss efforts.

1. Over-eating

All foods should be ate in moderation – regardless of how healthy they are. For example, one single banana is low in calories (approximately 100). Most vegans LOVE bananas and will happily consume 2 or 3 a day. But what if you had 10 bananas in one day PLUS your other meals? This means that you will be consuming 1000 calories per day with bananas alone. This may sound like a crazy example, but I'm sure it gets the point across. You should eat all foods in moderation. Eat generous sized meals but do not make yourself sick. Eat your meals with intuition, balance and self-control. This will ENSURE that you will lose weight on the vegan diet.

2. Too many Nuts

Nuts are an essential food for those on the vegan diet due to their high nutritional properties – particularly for their protein and healthy-fat content. But the problem is when you have too many – the calories add up fast. Many people say that they can easily polish off an entire container of nuts in one sitting. I'm sorry to say this, but if you intend to lose weight on the vegan diet, you need to limit your serving of nuts. Do not deprive themselves of them, but one or two helpfuls per day should be an adequate adequacy.

3. Too much oil

Olive oil and other healthy oils are very good for your hair, skin and nails – and you should take a couple of tablespoons every day. But these oils are also very high in calorie content – so please measure out your servings with a spoon, rather than happily pour the oil into your dish like a “free-spirited chef.” Just remember – by sensibly measuring out your olive oil you can keep your vegan meals low-calorie and low-fat. This will in turn help you to lose weight .

4. Too many avocadoes

Avocadoes are considered one of the top superfoods in the world. Due to their super-high nutrient content, they can help boost your health and make you beautiful on the inside and outside. But they are also high in energy due to their healthy fat content, so please stick to half to one medium sized avocado per day. Limiting your avocado portions will help ensure that your vegan meals will be low-fat and low-calorie.

5. Vegan Junk-Food

Nobody should eat much junk food – whether vegan or not. The vegan junk food list is long, with the common rogues being packet chips, biscuits, chocolate, lollies and soft-drinks. So stay away from these foods most of the time and only have these on special occasions. It's all about eating in moderation. Eat this food only a couple of times per week rather than on a daily basis.

These are most common causes why some vegans can not lose weight. Really, the key is to enjoy your vegan food in moderation, limit your portion of nuts, oils and avocadoes, and steer away from vegan junk food.

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Forks Over Knives – What Do We Learn From This Documentary?

Heart disease, stroke, diabetes, cancer and obesity are the most serious health related problems that cause the deaths of millions of Americans every year. One person in USA is killed by heart disease each minute. 1500 people a day die from cancer. Combined, heart disease and cancer kill one million Americans every year.

One third of children born today will develop diabetes in their lifetime. Two third of Americans are overweight and half of the people are taking some form of prescribed drugs. These are starting statistics, right?

In fact, the health of Americans is deterioration year by year with rising occurrences of regenerative diseases despite the many advanced medical facilities in the world.

FORKS OVER KNIVES is a documentary that picks up on the idea that if you reject processed and animal-based foods and resort to plant-based diet, the majority of the severe and fatal diseases can be preverted, treated and may even be reversed.

The name itself “FORKS OVER KNIVES” indicates using a knife fork instead of going under the knife (surgery for serious diseases). This documentary provides an eye-opening insight into the researches of nutritional researchers and distinguished doctors that suggest that animal products and processed foods seem to contribute to almost every diseases. On the other hand, whole-food plant-based diet can greatly reduce and may even reverse many crippling health conditions.

This documentary also reveals the phenomenal journeys of two ingenious researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.

Dr Colin Campbell grow up on farm. His family used to live on dairy product milking cows. Soon he established the harmful effects of animal-based food and stunning healing power of plant-based food. He also concurs that plants such as grains can substitute the urge for protein in human body.

Dr Campbell decided to conduct tests on a bunch of lab mice to determine the effect of casein (the main protein in dairy products). In one of the experiments, he kept them in one group and switched their diet back and forth between 5% and 20% dairy protein in three week intervals.

The result revealed a direct link between animal protein and cancer development. Whenever the rats were fed 20% protein, early liver tumor growth eruted high. Afterwards, whenever they were given 5% protein, tumor growth actually went down. This indicated that the growth growth can be turned on and off just by adjusting the level take of bad protein.

Dr Caldwell Esselstyne pointed towards some startling statistics. 1978, the chances of a woman getting breast cancer in Kenya was 82 times lower than in the USA. In the entire nation of Japan in 1958, only 18 people died of prostate cancer whereas the same disease killed 14,000 people in USA, although the population of USA was only twice as Japan.

Many other critical information is pointed out in this documentary that indicative an inspiring statement that whole-food plant-based diet is the solution for a healthier and disease-free life.

Along the way, the documentary follows the inspiring stories of several regular men and women who embroidered whole-food plant based diet to treat their crippling health conditions by being completely off of their daily medicines. This will inspire you to become an action taker to lead a long and healthy life.

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Why Weight Loss On The Vegan Diet Is Inevitable

Just about everyone who chooses to adopt vegan living experiences weight loss – whether it was their original intention or not. So why are reports of losing weight on the vegan diet so prevalent? What is it that makes this particular lifestyle the ideal choice for weight loss? It's large to do with the omission of certain foods. Let's see what these foods are.

No Fatty, High-Calorie Meats
The vegan diet excludes all sorts of meat, whether red, white or from the sea. Most meats contain a tonne of fat, and the average person is not very willing to cut off the fat and throw it out. There's the notorious fatty lamb chops, roast lamb and roast pork, which basically have the words “Warning: I will fatten you up” written all over them. Let's discuss lamb cutlets. These little chops are very small to look at, but in fact, are devils in disguise. Not sparing with the fat or calories, these little cutlets will make any meal a fatty fest.

What about fish? Many people feast on salmon for its health benefits but are unaware of the mass high fat content that this fish contains. Remember, the more fat, the more calories. The more calories, the more weight you will gain.

Therefore, when a person takes out all meat from their diet and replace it with unhealthy lean protein, weight loss is inevitable. Many vegans can attest to this. Vegan meals are mostly low-calorie since they are mainly plant-based.

No Fatty, High Calorie Dairy Products
The typical person consumes milk, cream, eggs and ice-cream on a daily basis. What does this do for their waistline? Well, these foods will certainly play no part in helping to slim down their waist. On the contrary, many folk who consume these foods on a regular basis wonder why they can not lose their belly fat. Dairy foods are famous for being very high in calorie content. In fact, even the “low-fat” options are sabotaging our weight loss efforts. How could that be?

Humans Are Not Meant To Consume Dairy
Many people have heard this fact but still ignore it. Cow's milk is intended for the baby cow's consumption – not for human consumption. Humans do not have the right digestive system to consume dairy milk in a proper manner. Also, cows are routinely pumped with steroids and other hormones which can disrupt the natural hormones occurring in the human body. This can have a very bad effect on our health. And lastly, we should not be consuming dairy because of the dangerous antibiotic, genetically modified corn, pesticides , and other horrible foods that cows are routinely fed.

Omission of Animal Products Equals Healthy Body Function
Once all dairy and meat products are taken out of our diet, our body will begin to heal and function healthy again. Our digestive tract will also be restored to its optimal state. Our insides will no longer be stuffed up – struggling to digest these substances that our bodies can not really handle. Our bodies will no longer be in panic mode trying to discard these extra hormones, antibiotics, GM corn and pesticides. When our digestive tract is functioning in a healthy manner – our bodies will then focus on becoming healthy again. We will lose weight easily with vegan living. It's no rocket science – it's merely giving our bodies a chance to heal.

So you see, once you decide to cut out all meat and dairy products from your diet – weight loss will be super easy. Eating low-calorie vegan meals could not be any more stimulating with the knowledge that you will lose weight and start looking great in your favorite clothes again. Vegan living means your body can give its attention to restoring your health and looking beautiful again.

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Eating Out On Nutrisystem: Tips For Making It Work

I sometimes hear from people who are worried that once they commit to the Nutrisystem diet, they will never be able to eat out again. And this is a real downer because eating out is an important part of socializing with friends and family. No one wants to have to pass up life's pleasures, even when you're trying to lose weight. Sure, you know that you're going to have to make some sacrifices, but committing to swearing off restaurants is just too much.

Well, you do not have to do this. Even Nutrisystem themselves concede that there are times when you will want or need to dine out and treat yourself. They even publish a guide to help you with this process. In this article, I'll discuss some tips that I hope may help in this situation.

Do not Save Up For The Big Occasion: It's very common for people to know beforehand that they are going to be eating out and to look forward to it in a big way. You want to enjoy yourself and you want to savor every bite. So, it's normal to think that you will cut back on your eating a couple of days before hand so that you can indulge without guilt at the restaurant. This is understandable but generally not recommended. Because you'll likely go into the restaurant famished and you will eat much more than you normally would. We're talking appetizers, main courses, and desserts. Of course you want to enjoy your meal. But you do not want to go and undo all of your hard work. I've found that it's perfectly fine to indulge as long as you are reasonable about it and as long as you do not use it for a catalyst to going off your diet regularly.

Do not Feel Shy About Making It Work For You: You want to enjoy your time with those closest to you, but you do not want to feel peer pressed into eating something that you will later regret. It's very common to have a bread basket, endless nachos, or free reign of appetizers when you are eating with a larger group. And it's easy to forget how much you are eating when the conversation is flowing. Try to be conscious of what you are eating. You can enjoy good conversation and company every bit as much if you are not eating consistently, probably even more so. And, there is nothing wrong with making good choices when you eat out. You can load up on salad. You can box up some of your meal (as the portion sizes at restaurants can be quite excessive.) You can get vegetables as your side item rather than fries. And you can get sauces on the side and chose lean, grilled or baked protein. It is absolutely possible to get a healthy meal while eating out. And it's also possible to make a not so healthy meal more so by controlling your portion sizes or the condiments and sauces that you use.

Give Yourself Permission So That You Are Not Self Conscious: The whole idea here is to enjoy yourself. Do not allow yourself to feel guilty so that you do not enjoy your meal. Give yourself permission to enjoy yourself and know that you are more likely to do this if you make at least decent choices. And know that if you get back on the diet, there is nothing wrong with what you are doing. One of the key concepts of Nutrisystem is flexibility and learning how to diet while enjoying your life. It's unrealistic to think that you are not going to eat out. So learn how to strike a compromise. I totally believe that you can eat out, make choices that are not going to ruin your weight loss for the week, and leave the restaurant feeling wonderful about the whole experience.

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How To Ensure Your Vegan Meals and Recipes Are Low-Calorie – Vegan Weight Loss Advice

Certain folk have trouble losing weight on the vegan lifestyle. Although the majority will experience weight loss on the vegan diet, there are always some who wonder what they are doing wrong. There are simple and easy measures that you can take to ensure that all of your vegan meals and recipes that you prepare are complementing your weight loss efforts. Let's see what you can do to guarantee a slim physique.

1. Go steady with the oil

Olive oil and other healthy oils are essential for optimal health and will help keep your hair, skin and nails beautiful. However, because olive oil is a form of fat (the healthy type) – it is very high in energy content. Therefore, to keep your vegan meals low-calorie you should measure out your olive oil with a spoon just as your recipes call for – rather than simply pouring the oil into your dish.

2. Keep an eye on your nut portions

Many vegan recipes feature walnuts, brazil nuts or other gourmet nuts to make the meal flavorsome and satisfying. If you are expecting to see some weight loss however, only add nuts to one of your meals per day – not all three! This will help keep your diet low-calorie and low-fat and will eventually result in a slimmer physique.

3. Do not eat too much vegan junk-food

You should endeavor to make your own wholesome vegan meals and recipes as often as you are able, rather than opting for quick vegan junk food . This will make you in control of your food – and you can make your vegan meals and recipes as low-calorie and low-fat as you please . Vegan junk food on the other hand is terrible for weight loss, with packet chips, cookies, chocolates, salty nuts and soft-drinks the main offenders. These foods are too high in energy to eat on a regular basis, so please stick to making your own fresh vegan meals to guarantee weight loss.

4. Share your vegan baking with your friends

There are so many beautiful and tasty vegan sweets and dessert recipes that you can make nowdays – and let's be fair, every vegan should enjoy their fair share. But when you do bake, only make one serving of the recipe rather than doubling or tripling it. Also, share your recipes with friends, family and collections to show a giving spirit and mostly to save yourself from unnecessary boredom or emotional eating! Even if your vegetable recipes are low-calorie and low-fat – this will not really matter if you devour the entire batch yourself!

You can take control of your calorie intake on the vegan diet to ensure a steady weight loss. Remember to go steady with the olive oil, keep an eye on you nut portions, limit your vegan junk-food and share your baking with friends. Making wise choices as such will help make your weight loss a sure success on the vegan diet!

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Tips on How to Lose 3-5 Pounds Per Week

Are you ready to lose weight? Here are 7 steps to help you out …

Step 1
Identify how many calories you need to burn to shed 3-5 pounds a week. For every single pound of fat, you need to burn 3,500 calories. For example, to drop three pounds a week, you'll require a deficit of 10,500 calories.

Step 2
Adhere to reduced calories diet program. Lessen the amount of calories that you simply consume every day by 600 to 800 calories in order to drop a minimum of 3 pounds per week. the more physically active you are, the fewer calories you are going to have to reduce out of the day's eating plan. Write down what you eat and count calories to make sure you stay inside your caloric range. Choose low calories foods and make sure that these items make up the majority of your meals. Concentrate on lean protein that will keep you full and satisfied. Examples of good foods are: Lean chicken, fish and turkey breast, vegetables, non-fat dairy items and fruits for snacks.

Step 3
Use an appetite suppressant. You will start to notice great results quickly. Weight loss should not be very drastic, but steady. This is the correct way to lose weight, and usually the results will be consistent at an average of 3-5 pounds per week. Any time you use a good appetite suppressant, your body will come to be a fat burning machine because maybe your body has been lazy over the years, and it may also become disobedient. Now it is time for your body to perform what your mind wants. Consider the advantages of managing your body, rather than your appetite managing you. That is strictly what a great appetite suppressant is designed to accomplish for you.

Step 4
Stop dreaming about reducing weight. Start visualizing yourself as someone who's much thinner than you really are. You really should also stop torturing yourself with ineffective fat loss solutions that drain your wallet without really helping you in lowering your waist.

Step 5
Eat smaller meals throughout the day to enhance your metabolism and to keep your stomach from feeling hungry. Since you will need to eat smaller sized portions, protect against hunger by eating 4-5 times daily. This is a much better approach than eating 2-3 times daily. This way, you train your stomach to continue working and you ever increase your metabolism.

Step 6
Do away with refined carbohydrates in your diet. Cutting carbohydrates can help you burn fat and also as shed some water weight so that you can obtain the goal of 3-5 pounds per week. The carbohydrates that you should consume bought to be from wholesome sources, like vegetables and fruits that are rich in fiber.

Step 7
Mix up your workout routine through the week. Mix things up to keep your routine exciting. Some cardio plus some training training will do your body good. Choose activities like cycling, swimming or running and do those at least 3 days on the week for 30 minutes each and watch the fat melt off.

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My Abdominal Fat Hangs Over My Jeans – Would Medifast Help With This?

I sometimes hear from people who are fortunate enough to only be focused on targeted weight loss. Often, they have one “problem area” in particular. One common problem area, particularly for women, is the abdominal or belly area. We all know that having excess belly fat is unhealthy and it makes it difficult to look good in a pair of jeans. So it's normal to look to specific diets to get some relief.

I may hear a comment like: “I'm just going to be honest and say that I have a muffin top. My body is decent except for my stomach. It's so ugly and it makes me feel fat. Would Medifast help me get rid of it? Or is there nothing I can do? ”

I'm not a doctor, nutritionist, or trainer, but I can tell you my own experience. I too always had an issue with belly fat. I tried sit ups, crunches, severe diets and many other things. I would sometimes see some improvement but never for the long term and never to the extent that I really wanted. I have come to believe that in my case, my belly issue was caused by excess carbohydrates. And I will admit that sweets and exports are a particular weakness of mine. Breads and pizzas are among my favorite foods. But I noticed something when I began experimenting with Medifast. I lost weight all over, but my belly flattened also. And this was without drastic core or crunch exercises. In addition to my own experience, I've researched this topic and I believe that, particularly for women, a diet that contains too many carbohydrates (particularly the simple kind) can contribute to belly fat. And this program gets worse as we age. I also believe that sugar can greatly contribute to belly bloat.

I believe that if you lose weight by diet or excise, you can see an improvement in your belly. But I also have noticed that a diet that is higher in protein and lower in carbohydrates and sugars can yield particularly good results. You get a longer, leaner look all over and this includes your belly, hips and thighs. And the thing that makes Medifast a good fit is that this diet offers a lot of dessert type foods that would be typically considered to be carbohydrates that are off limits. But, the foods have been modified to be low in sugars and carbohydrates while also being high in protein. So you feel like you're not really giving anything up when in fact, you are giving up quite a bit of your carbohydrates intake.

Of course, I can not predict what might happen in anyone's specific situation. But I can tell you that it's generally accepted that lowering your carbohydrates intake and raising your protein helps with belly fat, and I have found this to be true also.

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Information On The Medifast Smoothies

For the longest time, if you wanted to have a quick drink on Medifast, your choices were the shakes or the fruit drinks and teas if you wanted something cold. Or, you could go for the hot chocolate and latte if you wanted something warm. And these items are good choices. But recently, theyave us a new choice to play with. They introduced two new smoothies: the triple berry smoothie and the pineapple mango flavor. I have to admit that I was excited about this. Because when I occasionally take my kids through a fast food drive through (which I try not to make a habit of) one thing that I always tempted to cheat with was their smoothies.

Because let's face it. If I wanted a shake or ice cream, I had the diet versions at home. So, I could not justify those. But with no diet smoothie substitute, I admit to thoughts of cheating. I would tell myself that at least I was getting some fruit. But in my heart, I also know that I was probably getting a lot of sugar too. So, most of the time, I passed this by. But I pouted about it.

That's why I'm really glad to have this option. I read the reviews about these (which were good) and found that while they were well received, the triple berry smoothie was getting a little more interesting than the pineapple mango smoothie. I assumed that this would be my preference too. Simply because I'm not always sure about how I'm going to like mango flavored items. Turns out, although I thought that they were both really good, I preferred the pineapple flavor just a little more. I really did not detect much mango in there. It was more of a nice, but not overpowering, pineapple flavor. There are a lot of berries going on with the triple berry (strawberry, blueberry and raspberry) so if you like berries, you might prefer that one.

One thing that I really liked about both was that there were bits of fruit floating around in it (and not in a gross way) which is made it taste more fresh. You can also control the thickness by adding a little more ice for a thicker texture. I've heard people say that they added a little yogurt to it also for a creamier result.

In terms of sugar, these really are not too bad. These only average around 6.5 grams of sugar per serving. That's a lot less than a typical smoothie. These come in at only 100 calories, like a lot of Medifast meals. They have about 12 grams of protein and 11 grams of carbs, so they are still diet friendly. All in all, I like them and if you like smoothies, this is a really nice option, especially when it's hot outside.

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Is Any Sort of Candy Allowed On The Medifast Diet?

I sometimes hear from people who are wondering if they are going to be able to eat a very specific comfort food on the Medifast diet. Sometimes, they are almost certain that their desired food is not going to be acceptable. One such example is candy.

I might hear a comment like: “I know that the answer to this is probably no, but are you allowed to eat candy on Medifast? per day – and I do not want to give this up, although I realize that my love of candy is probably one thing that is contributing to my need to be on a diet in the first place. ”

You can have a very specific type of candy and still not be cheating. Medifast allows you to eat five of their prepackaged meals per day plus one meal that you make on your own. In addition to this, you are allowed to have one snack each day which consist of foods like celery, a sugar free popsicle, sugar free gelatin, pickles, or three pieces of sugar free gum or mints. (You can also have one of the Medifast crackers or chips.

Now, by mints they are typically talking about the peppermint or spearmint flavored mint candies. And I believe that they encourage gum and mints because they know that if you have a fresh taste in your mouth, then you are less likely to cheat. Because when your mouth feels clean and fresh, you're less likely to want to eat and interfere with that feeling. (That's why people who have cravings will often brush their teeth when one hits.)

I know that some people extend the definition of mints to include sugar free, hard candies. I'm not sure that this would be endorsed by the company (and for that reason I'll encourage you to call and ask them,) but this practice has not hurt their results any. I even know folks who will occasionally have those small snack sized sugar free chocolate candies. If you were going to go this route, you'd want to make sure that you're choosing a very low calorie option.

Frankly people will also sometimes cheat on this diet. I know someone who allows herself one tiny piece of chocolate per day. In terms of compliance, this is not going to be ideal. But some people have this sort of willpower and make it work for them. And others will go all out and have a full sized candy bar or other treat on occasion. I do not think that this is the end of the world as long as you get back on the diet as soon as you can. That's generally want I try to do.

But to answer the question posed, you can have three sugar free mints per day and still be in full compliance. And you do not have to have this in lieu of one of your six meals. This is on top of those meals.

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I Am Not Sure If I Can Meet The Vegetable Requirement On Nutrisystem

I sometimes hear from people who are considering the Nutrisystem diet but who are worried about having to increase their vegetable intake. They worry that this will be very difficult or even unsavory. I might hear a comment like: “one of my friends lost a lot of weight on Nutrisystem. But it looked like very time I saw her, she was eating broccoli as a snack. too many vegetables on this diet. And I really do not like vegetables. Is this the wrong diet for me? ”

I can not answer whether or not this is the right or wrong diet for you. Only you can make that call. What I can do is to tell you that you are encouraged to eat four servings of vegetables each day. Typically, people will eat two at lunch and two at dinner. You should know that the serving sizes for this are relatively small. For example, if you choose raw red peppers, a cup is equivalent to a serving. The same is true of raw carrots, broccoli and asparagus, to name only a few. Any vegetable is fair game. The key is that they need to be raw. If you cook them, then the serving size is cut down to one half of a cup. If you do not like vegetables, then sometimes you do want to cook them so that you will have to eat less of them.

Here's another consideration. Many vegetables on Nutrisystem are unlimited. That might be why this person was always seeing her friend eating the broccoli. If you love vegetables and are hungry, this can actually be great thing. Many people take advantage of this. But if you do not enjoy vegetables, you do not have to take advantage of the fact that they are unlimited. You can eat what is required and stop at that.

I'll make one final point that may help you get in all of your vegetables. You are allowed to consume vegetable juice if this is easier for you. You only need to drink four ounces of juice to count for one vegetable serving. So twelve ounces of vegetable juice is not a tall order to get in your ration for the day.

Another thing to consider is that you are allowed to have reduced fat salad dressing. You can have three servings per day with a serving size of one tablespoon. Some people find that having salad dressing with the vegetables actually makes them taste quite good. Raw red peppers with fat free ranch is one of my favorite snacks. I know that many people think that they do not like vegetables. But, most diets have this requirement. And frankly, you get used to this. I've actually come to like them. And if this is what it takes for me to maintain my weight loss, I think that this is a small price to pay.

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12-Point Regime To Create Dietary Freedom In 90 Days

This is what I call my “90 days to Dietary Freedom” Program:

Purpose … to smash a never-ending hole in the mystery of having self-control over food intake. 90 days to new habits … transitions are to be designed. 90 days comes to pass on 12 February 2014 … or whatever date works for you:

Strict Don'ts:

1. No snack – none absolutely none (food is fuel – food is not a hobby). Snacking and weight loss can not coexist in the sane person's mind.

2. No junk – none absolutely none. If we are honest, we know what “junk” is. Honesty – the truth – will set us free! It's time, now, to be honest.

3. No eating after 7pm. The truth is none of us need food after our evening meal.

4. Nil starchy carbohydrate. We can supplement our energy needs through sleep; through catching up on sleep by spending the fifteen minutes we'd take to eat on a nap.

Diet Dos:

5. 3-liters of water per day. That is, a gallon of water on top of any diuretic drinks. So, if you have two coffees a day, drink a gallon of water, plus two cups. Water will give your gut the feeling that you're full when you're hungry.

6. Fasting 24-hours of Monday and Thursday (1 x coffee allowance). Two fast days days will help shift the fats from your cells and out of the body through your excretion systems.

7. Protein sources: tuna, red meat, chicken, plain yoghurt (2 x 100gms / ml). You do not need more protein than this for a 90-day diet.

8. As much leafy vegetables as I want (aim for 5 x cups / day). Good news – no limit here. Eat up!

9. Up to 2 pieces of fruit per day – standard sizing. For fiber needs and also for some essential brain-food (natural sugar) and for some essential vitamins and minerals.

10. One day per week where 2,000 calories is allowed – no junk!

Exercise:

11. Ride 100kms / week (3 x 12kms; 3 x 20kms).

12. 3 x weights workouts (30 minutes each).

Print this out and make copies. Put it on your refrigerator, in your locker, on your table table … meditate over these guidelines … and you will have success. 30 days will break bad habits. 90 days will create new ones. Never again will you have a problem with “junking”, snacking, laziness around exercise, etc.

Have faith that God can sustain you and he will.

© 2013 SJ Wickham.

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Vegan Weight Loss – 5 Reasons Why You WILL Lose Weight On The Vegan Diet

Many folks venture into the vegan lifestyle for a variety of reasons. Weight loss however, is a popular motive. In fact, people swear by this diet, asserting that if all meat and dairy products are taken out of one's diet – weight loss ensues. Let's look are 5 reasons why this is the case:

1. Low in Calories

Plant-based foods are low in calories and thereafter dieters can eat as much of this food as they please – without having to stress over the notorious calorie-counting ritual.

2. High in Fiber

Naturally high in dietary fiber, plant-based foods are filling and are known to help control appetite and cur overeating. Vegans generally report feeling satisfied after a normal sized meal and do not feel hungry for a long time.

3. Burns more Calories

Studies indicate that persons on the vegan diet actually burn more calories between meals than those on a standard diet. More calories burned equals faster weight loss.

4. No Bad Fatty Foods

The following list of foods are notorious for packing on the kilos due to the super-high fat content that they contain: Roast lamb, fatty pork chops, cheese, pizza, milkshakes, iced-chocolate and coffee, full-cream milk and ice- cream, etc. These foods cause a problem for a number of reasons:

– They are addictive and most people find it difficult to stop eating them.
– They are high in fat and energy content.
– Weight gain occurs very quickly if these foods are consumed frequently.

Since the vegan diet omits all foods containing these high-calorie animal products, weight loss is super easy. The vegan diet actually contains healthy fats such as avocado, nuts and olive oil, which when consumed in moderation, assist with weight loss and give you a sense of satiety and helps to control your hunger.

5. Non-addictive

Unlike so many dairy foods and fatty meats, vegan foods are actually “non-addictive.” You see, although they taste great, you do not voraciously crave more. So many people simply can not stop eating one or two slices of pizza, or one slice of lamb, or one scoop of ice-cream. Why is this? Well, these super-addictive foods, also referred to as “high-palatable foods,” trigger the same pleasure feeling in the brain that cocaine and heroin trigger. Studies reveal that fat (meats, cheeses and butter), sugar (ice-cream, your favorite dairy desserts and milk drinks) and sugar are all classed as “high palatable foods.” Vegan foods however are milder to the palate and can there before be eaten in moderation. In fact, most vegan foods are “anti-binge-eating” foods. Hooray for dieters! Losing weight by eating vegan foods could not be easier!

These are five obvious reasons why weight loss on the vegan diet is inevitable. Many people who go on the vegan diet for other health problems or personal reasons actually lose weight without even trying to!

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Why Make Your Own Juice?

Juice made from fresh fruits and veggies is delicious and wonderfully healthy. Freshly made juice speaks directly of the earth, sky, and all that is good for your body.

Implementing a juicer diet into your daily routine, as well as, eating whole foods to provide adequate fiber is a sensible approach to a healthy lifestyle.

What are some of the great benefits of juicing regularly?

An abundance of live, uncooked, unprocessed juice can:

  • flush your body of toxins
  • energize, refresh, and relax you all at the same time
  • make your skin glow
  • make your hair shine
  • regulate your entire body system
  • make colds and flu become fewer and farther between

What Are The Best Vegetables To Juice?

Today health care professionals urge everyone to consume more vegetables, especially with beta carotene, as a guard against an array of diseases.

Carrots are a great source of beta carotene, as are the cruciferous vegetables:

  • broccoli,
  • cabbage,
  • cauliflower,
  • spinach,
  • Brussels sprouts,
  • kale,
  • greens,
  • watercress,
  • kohlrabi,
  • and rutabagas.

Health agencies recommend the cruciferous vegetables be ateen on a regular basis. The American Institute for Cancer Research suggests that the crucifers “reduce the incidence of colon, stomach, and esophageal cancers .

Why not just eat the vegetables?

The answer is simple – eating the whole vegetable requires a longer length of time to digest before the nutrients are finally available to the cells and tissues of the body. While the fiber in the veggies and fruit is beneficial as an intestinal broom it really does not have nourishing value.

By juicing you extract juices that are very quickly digested and used, sometimes in a matter of minutes, with a minimum of effort on the part of the digestive system.

Juicing is the ideal way to consume these valuable raw vegetables, and in quantity, so that the important nutrients get right to work. The best practice is of course to eat fruits and veggies, as well as, juicing them.

The power of the green team

Green leafy plants such as spinach and broccoli provide your body with chlorophyll. Chlorophyll is the green matter in plants and has been called liquid sunshine because it absorbs energy from the sun.

You can provide your body with more chlorophyll by juicing the green vegetables. Chlorophyll is an overall body tonic, gains digestion, and helps prevent bad breath.

These are only a few of the ways that adding juices, made fresh, can enhance your life and help prevent a series of diseases, some unpleasant and some that are deadly serious.

How Do You Begin A Juicer Diet?

All you have to do is start adding a glass or two of freshly extracted juice to your daily diet. There are:

  • no tricks,
  • no special formulas,
  • no exotic foods to search for,
  • no pills,
  • no special powders to buy.

You can even grow your own vegetables and fruits. Or you can find everything you need in your local supermarkets, farm stands, and outdoor market places.

Juicing machines provide an easy, sensible, natural, and delicious way to improve your health and the health of your family.

Make juicing part of your healthy lifestyle.

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