Breakfast Food Choices On Nutrisystem

I have to admit that breakfast is my favorite meal. I suppose this is because you get to eat a lot of dessert or carb type foods. And, judging by the correspondence that I get, many people agree with me. I get a lot of questions about what type of foods you eat for breakfast on Nutrisystem and what types of choices there are. So in the following article, I'll tell you some popular breakfast choices as well as the flavors available for them.

Cereals (Hot And Cold 🙂 I've been on high protein / low carbohydrate diets in the past which eliminate cereal altogether and that's one reason that I'm not on them any longer. Breakfast cereal has to be one of my all time favorite foods. It's not uncommon for me to eat it for dinner or as a snack. Nutrisystem has a lot of cereal offerings and most are pretty good.

If you like oatmeal there's maple and brown sugar as well as apple cinnamon flavors. As far as the cold varieties, there's something called cluster crunch, sweetened O's, low fat granola, and cinnamon squares. None of these cereals taste like cardboard or something that is filled to the brim with bran, which is nice.

A Huge Variety Of Breads: There are many Nutrisystem breakfast that can be lumped as bread products. Examples are: french toast; pancakes (blueberry and buttermilk;) muffins (banana, double chocolate, and blueberry;) the cinnamon bun; the southern style biscuit; the cranberry pastry; and the scones (apple strudel and chocolate chip.)

The Bars: For people on the go, Nutrisystem offers a good sampling of bars on the breakfast menu, in flavors like chocolate chip, apple strudel granola, fruit and nut, and cinnamon bun. These are very popular because there literally is no preparation required. They are ready to eat as soon as you remove the wrapper. And they're very good and sweet.

The Eggs And Sausage: I realize that not every one is like me and some people prefer the more fundamental or protein type breakfast foods like eggs and meats. They do have some egg dishes like: the ham and cheese and garden vegetable omelets; the breakfast burrito (which consist of scrambled eggs, veggies, sausage and cheese in a tortilla;) and the scrambled eggs with vegetables. They also offer a pork sausage patty flavored with maple which is actually very good.

So hopefully you can see that there's a lot to choose from no matter how your tastes run. There's sweets for those who like them and more substantial food for those who prefer it. And most of the foods do not require a lot of preparation. Also, keep in mind that you're asked to add in a side item at every meal. So for the cereals you might add milk or fruit. For the breads or bars you might add in some veggies or yogurt. And to the eggs you might add some string or cottage cheese. They give you guidelines and suggestions but the choice is really yours. The addition of the fresh foods is to ensure proper nutrition and to give you a lot of variety since you have to ability to change up your sides.

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Learn What the Paleo Diet Is?

Dieting is a major industry in the modern world, thanks to the many poorly chosen foods that agriculture and dairy products have infected on our metabolisms, and many of the diets which attempt to cure this swarm of ills – ranging from the mildly annoying to the seriously dangerous – advocating cutting back on meats and grains, focusing on vegetables and fruits, and other diet measures that resemble the Paleo diet. When asking what the Paleo diet, however, it is best to bear in mind that this unique approach mimics the diet that our Paleolithic ancestors lived on for millions of years.

What is the Paleo Diet?

It is a diet which focuses firmly on the nutritive substances that our ancestors consumed during the Paleolithic period. Humans ate these foods for millions of years, ensuring that their bodies are best adapted to eating such types of nourishment. The grains, sugars, and dairy products produced by farming have only been consumed for a few thousand years, far too short a time for adaptation to occasion. Our bodies still need the nutrition that was available before the first plow turned over the earth or the first cattle were penned. The food we eat every day is the wrong type of food for human beings – we are like wolves trying to subsist on kumquats or sheep forced to eat fish.


When you are planning your meals on what the Paleo diet is, you should devour only those foods which could have been obtained long ago while our dietary genes were being laid down by countless generations of hunter-gatherers. Lean meat, fresh fruit, seafood, eggs, and vegetables are the main components of the Paleo diet. Anything which does not fall into these four categories should be viewed with great skepticism and avoided absolutely.

Everything from diabetes to allergies to lactose intolerance to obesity can be laid squarely at the door of grains and dairy products. All baked goods, from bread to cakes to crackers, should be spurned by one who understands what the diet is and what it can do for you. If a food needs to be produced on a farm, and can not be recently gathered in the wild through hunting or foraging, you should not be eating it, since it will be detrimental to your body in some way.

Many athletes make use of the diet due to its strong component of protein. Root vegetables other than potatoes and sweet potatoes are the best vegetables to eat. Add a smattering of eggs (since nest robbing was a time honored method for our caveman ancestors to get a nutritional boost), and plenty of fresh fruit, lean meat, nuts, and chicken, and you have it down solidly.

Why the Paleo Diet?

There are many reasons to switch over to the diet in place of the farm-food diet that is harming your bodily function in both obvious and insidious ways. Weight loss is easy with a diet that is high in protein and low in sugars and carbohydrates, which is what the Paleo diet is. Feeling lighter and more energized, shedding food-related problems like allergies and digestive irritation, and prolonging your life by lessening the chance of serious conditions like diabetes from developing in response to incorrect metabolic triggers from poor quality modern foodstuffs, make up another excellent suite of reasons to turn to the diet that our bodies are still best adapted to.

Heart disease becomes far less likely, which is essentially free of saturated fats. Our ancient forebears had only high quality, low fat protein available to them, so saturated fats are not properly metabolized by their descents – us. Sugar and salt as additives are also avoided fully. You can shake off persistent food-generated allergies by eating the foods that make the Paleo diet what it is, since gluten and casein are two substances introduced to our diet by the ill-advised choices of agriculture, and to which our bodies respond with a variety of uncomfortable responses. It will greatly boost your chances of staying as healthy and fit as our ancientors, rather than like the overweight, diabetic, allergy-ridden population that exists here today.

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Is Atkins Right For You?

One diet plan that many people quickly sit up and start thinking about is the Atkins diet. There's no denying the fact that low carb diets are definitely catching on quickly and many people are seeing fantastic results from them. Low carbs diets are recommended by many coaches including Charles Poliquin and Jason Ferraggia and I myself have started slowly eliminating carbs from my diet. I do not even miss bread anymore!

The Atkins diet itself has had many changes take place over the years. What once started out to be a classic 'steak and eggs' diet that essentially prescribed you eat nothing but high fat meat and cheese has now been transformed to take overall health and wellness into account as well.

While you'd still definitely describe the diet as being low carb in nature, in today's version you move through phases, slowly adding more healthy carbs back in as you go and finally reach weight maintenance where you stay at your end goal weight.

Before you make the decision to dive onto the Atkins diet however, it's important to take a few things into account to determine if it's going to be the best choice for you.

Let's have a quick peak at some of these points so you can make an informed decision and see the success you deserve.

What The Atkins Diet Is All About

On the Atkins diet, you're going to start out with a rather strict low carb meal plan where you're going to lean sources of protein such as chicken, fish, lean red meat, fish and seafood and low fat dairy, along with healthy fats such as nuts, seeds, and oils, while adding in plenty of fresh vegetables.

After the initial strict phase is finished, then slowly you'll add some fruit back into your day and finally you'll progress to add a few servings of whole grains such as oatmeal or brown rice. These foods are saved for times when you are active however and are served up when you are either very close to your goal weight or are at your goal weight.

Once you reach the final phase of the Atkins diet you are encouraged to maintain this style of eating for life as it's expected to help you easily control your body weight while having steady energy levels and enough nutrients to fulfill all your needs.


  • Is a relatively simple diet to plan and understand
  • Does not require extensive, intricate calorie counting
  • Is great for helping to control hunger levels
  • Will keep your blood sugar stabilized so you do not experience highs and lows through the day
  • Will produce a fast weight loss rate at the start and become more moderate as time goes on


  • May not be best for intense athletes as so few carbs could sap energy levels
  • Will not be ideal for those who really crave carbohydrates rich foods as they may just cheat on the plan
  • Could cause a decrease in your metabolic rate if you stay on the intense phase for too long – carbs are necessary for proper thyroid functioning
  • Is not ideal for vegetarians as such a large portion of the plan is protein from animal sources

The Verdict

So overall, if you're someone who wants to control hunger and lose weight quickly, the Atkins is a great choice to check out. It's come a long way from its first creation and is now a much healthier and more flexible approach so almost anyone – male or female, young or old can use it and see success with weight loss.

From a muscle building pointpoint this diet could be utilized although you should note that you will want to increase the carbohydrates significantly post-workout. At this time the muscles simply need the carbs for fuel and muscle rebuilding so you can not cut them out or you will not see progress.

All in all, the Atkins diet is one of the singer plans on the market and will produce great weight loss results when used properly.

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Gluten Free Bible Book Review

Gluten free bible is basically a “how to” live a lifestyle on a gluten free diet. This book covers all its basis from understanding what is the difference between wheat allergies, wheat intolerance and celiac disease to still enjoying your life without these symptoms. This is a new arena in health and just became popular within the last few years and doctors finally have celiac disease figure out.

Gluten free bible can really be a life changer for people that have symptoms of celiac disease but do not know they need to be on this special diet. Symptoms can be different from person to person. This is why doctors can not pinned point the symptoms right away. Some of these are the symptoms of celiac disease:

  • Constant abdominal pain, bloating, gas, or indigestion
  • Unexplained weight loss (although people can be overweight or of normal weight)
  • Constipation
  • Stools that are bloody or “fatty”
  • Constant diarrhea

There are many more and this just depends on the person and how long they had there condition.

There has not been a discovery to determined the exact cause of celiac disease. Basically, it affects the lining of the intestines when people eat foods or use products containing gluten. The result of this can damage the immune system, causes nutrients not being absorbed properly, which can cause malnourishment.

One must understand to live a gluten free diet is not something you do to be among the latest craze as far as popular diets are concerned. This is actually a lifestyle you have to adapt to and take on as your everyday eating habits. Please do not be mistaken, there are some gluten free products out there that taste darn right disgusting. But thanks to the other features about this book, it shows you that you can still enjoy your favorite meals, snacks, and drinks! The more recognized wheat allergies, wheat intolerance and celiac disease are the more gluten free products will become. Also the book also breaks down you can still have a good time when you are eating out. (I know that's a relief for many of you). This detailed manual also show you ways to eat gluten free without putting a hole in your pocket. Which means eat healthy without the cost.

Gluten free bible is almost the perfect name for this book because it gives you the instructions on how to live your life from A to Z and does it in a positive attitude way. If you have any of these conditions, definitely my recommendations is on this book.

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Paleo Diet Information – Why Eating Like A Caveman Is The Best Thing You Can Do For Your Health

The Paleo diet is basically all about taking the diet of the time we live in now, and simplifying it. The theory behind the Paleo diet is that the genes inside of us were created to adapt to life conditions more than a million years ago.

Human beings have been walking this planet for millions of years, eating the same things up until quite recently from a evolutionary perspective. They ate whatever was available to them in nature, such as vegetables, berries, fruit and meat. Because this evolutionary change occurred over such a long time period, our genes and so our bodies, had the chance to adapt and adjust so that we could easily digest these types of food and draw energy from it.

Farming and cultivating plants such as wheat have been around for about 10000 years, which may seem like a long time, but is only a drop in a vast ocean when we are talking about millions. Therefore, our body has not yet had the chance to adapt to these radical changes and is finding it hard to digest and draw energy from the food in our modern diets. Think for a moment about all the changes that have happened in the last 40-50 years, such as the introduction of pesticides, herbicides and all kinds of additives that we have incorporated into our food. We have not had near enough time to adapt to these changes, which is why so many of us get different digestive issues after eating things like diary or wheat which is everywhere in today's diet. Each an every one of us are allergic to these wheat and diary, but on different levels, and everyone will have a reaction to these kinds of foods, whether you can feel it or not. Humans is the only animal on the planet that drinks another animals milk. Do not you find that a bit strange?

The Paleo diet takes us back to the basics, back to the things we might find boring today, considering all the variety out there. We are mean to eat things like: vegetables, red and white meat, fresh fruit, seeds and nuts, and stay far away from anything that is processed or coming in a box or a packet.

The cavemen of the paleolithic times ate lots of meat, but lean meat. They loved their eggs and some of them also embodied in organ meats, such as tongues and livers. You might not think that sounds very appetizing, but these cuts of meat are loaded with important vitamins and minerals. The key to the Paleo diet is common sense. You know that nuts are healthy, so eat them. What you may not know is that nuts are full of healthy oils that help lower your cholesterol, reduce the risk of heart disease and has been shown to reduce the risk of some cancers, such as breast cancer. It should be noted that if you are following the Paleo diet to loose weight, you have to limit the intake of nuts as they do not contain a fair amount of calories and you can only eat certain nuts. When shopping, look for fruit and vegetables that are in season, and buy these. If you do not know which are, the grocer will.

The magic about trying to lose weight with the Paleo diet is that after you have been following it for a while, your metabolism will increase substantively, and a lot of the excess fat will start coming off. You see, when you eat things that your body finds it easy to digest your intestines becomes less irritated and your metabolism increases.

As you already know, the paleolithic cavemen did not walk around sipping Coke, so all sugary drinks are off limits. As a matter of fact, no sugar apart from what is already in the food is allowed, full stop. In addition, all products based on grains are also not allowed, such as pasta, bread, pancakes, cookies and so on. And due to the fact that the cavemen did not eat or drink any milk products either, things like cheese, cream and butter are also a no-no.

You might be thinking right now that this looks like too much hard work and that it looks like all the things you love are off limits. However, following the Paleo diet offers a great variety if you know how to do it right. The Paleo diet is made up primarily of lots of protein-rich foods. Research has shown that if someone eats a diet high in protein for 6 months, they can potentially lose somewhere between 10 and 15 pounds. And that is without doing any additional exercise! Think about the potential here. What if you added some regular exercise to the mix? You would be looking at yourself with pride again in no time at all.

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Sugar Crash – What Is It and How Do We Deal With It?

Many of you might have already heard the term “sugar crash” lots of times. However, this has only become popular recently. Sugar crashes essentially describe the symptoms or conditions that people experience after a meal such as high irritability, mood swings, weakness, lethargy and fatigue. They occur after large meals mainly consisting of carbohydrates, in particular simple carbohydrates. As the amount of simple carbohydrates and sugar in our diets today has never been higher, sugar crashes has become more common and since the recent popularity of the term.

So what happens to your body during a sugar crash? The high amounts of simple carbohydrates from your meal will cause your blood sugar level to rise very quickly. Consequently, your body over-releases a high amount of insulin to counter this. This transforms almost all the glucose in your blood into glucagon that will be stored either in your muscle or fat cells very quickly. This will result in your blood sugar level dropping rapidly to very low levels and that cause the negative symptoms of mood swings and fatigue as mentioned above. This is a state that you do not want to experience as it can affect your ability to carry out your daily routines, such as working, studying and exercising, effectively.

Here are some guidelines to help you manage and deal with sugar crash.

  1. Replace your simple carbohydrates with complex carbohydrates. As complex carbohydrates will not increase your blood sugar level as quickly as simple carbohydrates, replacing the latter will help you have a more gradual change in blood sugar level.
  2. Consume some healthy proteins and fat along with simple carbohydrates. Protein from meat or fish as well as fat from nuts, olive oil, or coconut oil helps to stabilize the blood sugar response. As a result, the effects of a sugar crash will be reduced.
  3. Go for a walk after your meal. Some of the sugar crash effects such as mood swings and high irritability are psychological. A walk, especially with some sun exposure, will increase your mood and sense of wellbeing because sunlight is known to improve mental health.

There you have it, some simple guidelines to help prevent a sugar crash from ruining your day. However, the best solution is to avoid simple carbohydrates because not only will this keep away the detrimental effects of a sugar crash, it can also help you lose weight and reduce your waistline. You can learn more on “sugar-crash free” diet and how to get lean here .

Finally, enjoy your meals and stay free from sugar crash!

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A Good Diet To Cut Fat And Get Rid Of Cellulite

Getting on a diet to cut fat and get rid of that frustrating cellulite is not as easy as some people think it is. To eliminate cellulite efficiently we need to look and see what causes it. Cellulite is mainly formed by the fat tissues in the cellulite corrupted area due to, excess toxins and fat consuming. These excessive fats and toxins are not eliminated by the body, so they build up, and they cluster and form together, this is what causes the indented look on the skin. To remove cellulite favorably you need to invade it 3 effective ways.

The first way is by exercise! A regular exercise plan that gets all the problem areas of your body is usually recommended. Exercise is valuable, because it burns that excessive fat. It also tones the area that has been reduced to soft tissue. People that exercise to get rid of cellulite will never achieve a good output, because they do not target the right areas. For example: If you have cellulite on your thighs, you do not want to do sit-ups, you need to run, or walk depending on your physical condition. Also to get the best advantages out of exercising to get rid of cellulite you need to also work your cardiovascular system. Once you start a good cellulite exercise routine that works, stick with it, and the results will be seen within a matter of weeks subject to your workout plan.

As the toxins and fats are the major reasons for cellulite, you need to make some changes to your diet to cut fat. Start by removing as much saturated fat from your diet as possible. That means no fried foods or takeout foods. To reduce toxins in your body you do not need to fully detoxify your diet, but you really need to keep away from the highly processed foods. The best thing you can do to remove the toxins in your body is to eat more fresh vegetables, and fruits.

Drinking water is a natural way of getting rid of cellulite. Water is a natural solvent that helps repair the connective tissue in the body, so it makes it harder for cellulite to start forming. This should not be used just by itself, because it will not get rid of cellulite entirely by itself.

Here you do not have just 1 way to diet to cut fat and get rid of cellulite, but 3 ways! Start by using these cellulite cures. If you start the right diet plan and stick to it can lose the cellulite forever, and get a sexier & healthy body for tomorrow!

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How Much Of Medifast Weight Loss Is Water Weight?

I often hear from people who are concerned that whatever weight that is losing on Medifast is only water weight. This is especially true in the beginning of the diet. I had someone tell me that she had lost five pounds on her first week of Medifast, confessed this fact to her friend because she was so proud of herself, and was met with a chilly response when her friend scoffed that her weight loss was only ” water weight “and would be back before she knew it. (The weight remained off but the friendship was never quite the same again).

I guess this perception comes because people believe that weight loss in the early stages of the diet is due to a reduction of water retention or edema. People can also believe that when you first start working out, you'll see a loss of “water weight” because you're sweating more. But I find that this logic is often flawed. What happens when you drink more water and replace what you lost? No one seems to ever answer or think about this question. I guess some people would prefer to question something rather than completely thinking it through.

My stance on this has always been to be thankful that I was losing weight rather than over analyzing why I was losing it. I've never had someone tell me that their water weight came back or that their weight loss was not sustained once the water retention issue cleared up.

Maybe it will help to understand how Medifast truly works. Because the diet is really designed to burn and lose fat rather than water. The foods are modified to be low in carbohydrates while in turn being high in protein and fiber. This ratio nudges your body into a metabolic state called ketosis. If your diet is high in carbs, your body would naturally burn the same as fuel. But when you add more protein to your diet and deprive it of those same carbohydrates, then your body has no choice but to burn through your fat stores, since this is really its only choice.

Many people get into ketosis relatively quickly. It's not at all unheard of for this to happen within your first week on the diet. So while it's easy to chalk your success and weight loss up to only being water weight, I'd argue that it has to be at least somewhat due to the fact that your body has been intentionally forced to burn some fat also. And frankly, I think that this whole argument is silly. To me, losing weight is a wonderful thing no matter what the reason. I think it's detrimental to discount your success or tell yourself that it's only due to water when you've worked very hard, seen real results, and are on a diet that is designed to help you lose fat.

Sure, many people do see relief from water retention when they begin their diet. But what is wrong with that? This is just one more way for your body to begin to shed it's reserves and even if this is so, this state does not last forever and ketosis is potentially happening which means that fat loss is either happening or just on the horizon. So to answer the question posed, in my opinion it's very difficult to know how much of what you are losing is just “water weight.” The answer could be a little, a lot, or somewhere in between. But I think it's really important to balance this question with the knowledge that Medifast truly is designed to burn fat and once, once the water issue is long forgotten, that is typically what is happening.

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Controlling Diet And Exercise Can Help Lose 10 Pounds Quickly

There are different “gurus” who promise to help a person lose 10 pounds quickly. They talk about miraculous diets, and some say you do not even have to diet or exercise in order to lose weight. That seems to be a tough one. Bottom line is: even if that works, you will not look great, you will probably look like your skin is hanging in many different parts.

Metabolism is the rate in which a person process foods. A high metabolism will process the food that was ingested without turning it into fat. People who are skinny, hard work out and eat like there is no tomorrow, are skinny because they have a high metabolism. Most of the time, these people will never over-eat, which will make their body digest foods faster. That being said, there are different ways to speed up a person's metabolism. One of these is exercise, specifically cardiovascular exercise.

Cardiovascular exercises are a combination of running, calisthenics, walking, and even swimming. These exercises are designed to increase heart rate and blood circulation. These helps the body take in more oxygen which nourishes every cell. The intake and burning or oxygen aids are the rapid burning of calories. This can help burn out the calories that were eaten during the day.

Controlling the amount of food that is ateen goes a long way. Eating food that is low in fats, that does not have that many calories and carbohydrates goes a long way. However, people should not jeopardize their health in order to lose 10 pounds quickly. People need to eat a daily minimum of nutrients and a balanced meal to stay healthy. It is better to eat whole grains, since they make a person eat full without eating a lot.

Losing weight is better when a person works out and diets. Dieting does not mean dying or hunger. Dieting simply means eating balanced meals and controlling the size of food portions. Exercises like running can help lose weight. However, people need to run rigorously. This means that they need to run then get to a point where they are sweating and maintain the same intensity while running. Once they have been holding that rhythm for a while they can stop and cool off. Most people need to lose 10 pounds quickly, but you need to keep in mind that losing those pounds is not the most important thing, it is keeping it off that matters.

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Losing Weight The Healthy Way With The Glycemic Impact Diet

Staying motivated on a diet is difficult, which is why so many either quit in the middle or lose interest which stops them from reaching a diet's conclusion. Even with all of the technology that goes into most of today's diets, it can still be difficult to find one that works specifically for you and the cravings you have. There are many diets which help you fulfill certain cravings. And for those with regular cravings for sugary treats who feel low on energy, the glycemic effect diet which is based on the glycemic index can present a solution.

But what is the Glycemic Index? Originally developed in the early 80s to determine which foods were best for diabetics, the glycemic index, or GI is a measurement of how different types of carbohydrates affect blood sugar levels. Once digested, carbohydrates release glucose into the bloodstream. Some carbs will release glucose gradually, and others quickly. Those which release glucose typically have a low GI, while those releasing glucose will quickly have a high GI.

Insulin is responsible for collecting and removing glucose from the bloodstream and delivering it to the body's cells to be converted into fuel. When high GI foods are consumed, more sugar enters the bloodstream. This causes blood sugar to spike, resulting in a temporary boost of energy and mood. But no spike is without its crash.

The higher the GI of a particular food, the higher levels of glucose and the more quickly it will be removed from the bloodstream, which sends the body's sugar levels plummeting (crashing) to below normal. When this happens, you may feel tired, moody, or extremely hungry.

Should you try to assuage your hunger by consuming more food that's high in GI during a crash, you will experience another energy boost, and inevitably another crash. Without the cycle is broken, history will keep repeating itself, with much potential damage done to the body's vascular system and major organs as a result.

When blood sugar levels are managed successfully, the body receives a steady supply of energy and is satisfied for much longer after a meal, making snack much much less likely. And the key to maintaining a steady blood sugar level is to eat small meals with a low GI index throughout the day.

Foods which have a low GI include beans, nuts, fruits, vegetables, meat, fish and low fat dairy products. The Glycemic Impact Diet includes all of the types of foods which will help you maintain your body's blood sugar level every day, including a list of foods to be avoided.

The GI Diet relies on the percentage of caloric intake. For successful weight loss to occur, 40% of the food consumed in one day should originate from whole grains and fruit, 30% from lean protein such as that found in chicken, and 30% from healthy fats found in nuts and olive oil. Those who love pasta will rejoice that this popular food is on the list of low to medium GI foods and so can be consumed on a regular basis.

Without the need to count calories, consult a lengthy list of disallowed foods or buy expensive prepared meals, the GI diet is one that can actually be enjoyed whether you prepare your meals at home or go out to eat. As with most diets, the addition of exercise to your regimen is highly recommended. However, if diabetic, it is strongly suggested that the effects of exercise on blood sugar levels be reviewed prior to beginning the plan. Those on the GI diet have experienced gradual yet steady weight loss of 1 to two pounds weekly.

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Living Well With the Mediterranean Diet

Making the switch from your routine diet to a healthier one is a lot easier than you think. You can learn more about how to plan meals in the Mediterranean diet.

Keep in mind that it is by no means a strict meal plan. It will always be to your advantage to follow a meal plan that works for you so be sure to explore your option and design a personal meal plan you will stick to.

It is very much possible to lose weight under the Mediterranean diet. For better results though, you want to consult your dietitian for the best meal plan for this purpose. Remember that this diet calls for increased physical activity as well. You will need time to lie down, rest and relax too.

You will notice that beverages such as alcohol or coffee are not included in this meal plan. These exclusions are based on the Mediterranean meal plan and are considered optional at best. What you drink during meals in entirely up to you. Be sure to base this decision on your current overall health though.

As a healthier alternative, consider making Green Tea part of your diet. This drink has plenty of health benefits for you. Caffeine and alcoholic drinks should be taken in moderation. This is especially true if you are trying to lose weight.

Recipes for the dishes included in this meal plan can be found in the next chapter. When making a meal plan, keep these guidelines in mind:

o Enjoy your food. – Remember that relishing every flavor of your food is part of the Mediterranean way of life. Beyond good nutrition, eating is a feat for the senses you must enjoy. It is not considered an inconvenient chore but an important part of life.

o Watch the servings. – In any diet, it is important for your calorie intake and activity level to break even. For weight loss, you want to consume fewer calories and move around more. Of course this is easier said than done in today's lifestyle. Again, it is important to ask for advice from a dietitian or other nutrition expert. In this meal plan, it is up to you to adjust serving sizes to meet your needs.

o Drink plenty of water. – As much as possible, try to drink at least six to eight glasses of water a day.

o Exercise, rest and relax – Apart from the diet itself, what you do in between meals is an important part of the Mediterranean diet. You should spend less time sitting down and more time moving and getting around. Go outdoors and find something to do to cover your exercise. Be sure to get enough rest and relaxation as well.

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Nutrisystem – When You Have Over 100 Pounds To Lose

I often hear from people who ask me questions mean to ascertain if Nutrisystem would be a good diet for them given their particular circumstances. Sometimes those circumstances are personal preferences (like for people who are vegetarians.) And sometimes they are related to health (like for people who have diabetes.) Other times, people ask me about a certain situation as it relates to their weight loss.

I recently heard from someone who asked in part: “According to my calculations, I have around 125 pounds to lose. but I'm not sure how realistic this is. Would Nutrisystem be good for me or is it designed only for people who need to lose a little bit of weight? ”

To my knowledge, there are no weight ranges or limits on Nutrisystem. In other words, it can work for someone who has to lose only five pounds to lose and it works the same way for someone who needs to lose 100 pounds. Granted, the more weight you have to lose, the longer you can expect to be on the diet. But whether you have a little to lose or a lot, the diet works in the same way. You're eating 5 small meals per day. You're taking in around 1200 – 1500 calories. And you are eating meals that are modified to be “glycemic friendly.” What this means is that the foods are low in carbohydrates but high in protein and fiber. This makes you feel full faster and for longer periods of time and encourages your body to burn fat instead of the carbs that you are limiting.

The idea is that all of this hopefully adds up to sustained weight loss. Most estimates place the ranges at 2 – 3 pounds per week. That does not change depending on your weight when you start. It's the same for every one. So smaller folks are not just automatically assembled to lose more and larger individuals are not expected to lose less or vice versa. And, as long as you remain on the diet, you should continue to have results. (Hitting plateaus are not uncommon, but this is often just a temporary set back with your normal pace resuming reliably quickly.)

As you can imagine, it takes a while to lose 100 pounds and this is probably true no matter what diet you chose. If you were on the high range and lost an average of 3 pounds per week, you are looking at around 9 months to meet your goals. The good news is that you're not doing anything drastic that is not sustainable for the long term. And that's not so long to wait for an entirely new body. Plus, at least with Nutrisystem, you're getting to eat foods that do not always make you feel like you're dieting, like pizza, wraps, burgers, sloppy joes, ice cream sundaes, pancakes, and chocolate cake to name only a few. And if you just keep putting one step in front of the other week after week, your results should add up to ever meet your goal.

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Diet – To Eat Or Not To Eat Meat

The question of which diet is unhealthy, one including meat or one excluding meat commonly referred to as vegetarian diet, has been argued over the years with the supporters of eating meat by far outnumbering the vegetarians. I am a vegetarian myself and became one because I am firmly convinced that it is a more natural diet for human beings.

The word vegetarian is not derived from vegetable as most people think, but from the Latin word vegus which means “full of life”. Some of the world's greatest thinkers eschewed meat, among them: Leonardo Da Vinci, Sir Issac Newton, St. Francis of Assisi and Albert Einstein who said: “It is my view that the vegetarian manner of living, by its purely physical effect on the human temperament would most likely influence the lot of mankind.”

Pythagoras, who is generally given credit for its inception, praised vegetarianism for its hygienic nature and the kinship it fostered between man and the animals. In the past most Doctors, nutritionists and those responsibly for health education, have in the main stated that a diet which contained no meat, could not be a healthy diet because this kind of diet would be lacking in certain minerals and vitamins, especially the B group of vitamins. In recent years the trend towards eating less meat has increased because the technology that has so successfully increased meat production is an unnatural method. The use of chemicals and the unnatural living conditions the animals are kept in, which in many cases are appalling, are designed to force growth. People are now becoming increasingly worried about their intake of chemicals and fat via the food chain.

Some scientists believe that the chemicals feed to these animals will lead to an accelerated aging in humans. We are constantly told by our doctors that we must reduce our fat intake to lower cholesterol levels. No food in the plant world contains cholesterol. Using modern technology nutritionists have shown that the body can obtain all it requires to remain healthy without eating meat.

Many people now consider it wrong to kill animals for food when this is not necessary for survival. Perhaps they feel as Leonardo Da Vinci did when he said, “I have from an early age forsworn the use of meat, and the time will come when men will look upon the slaughter of animals as they now look upon the slaughter of men.”

The International Development Research Center in Ottawa claims meat production in western countries is cheating the rest of the world of much needed food. In view of this, eating meat is a wanton waste of resources. The amount of food an animal eats is out of all proportion to the amount of eating meat it produces. In fact the modern battery chicken which is the most efficient in converting its food to flesh it takes around 12 pounds of food to produce 1 pound of meat (not including the bones). Pigs eat 20 pounds and cows 30 pounds of food to produce one pound of meat. Sheep usually graze on land that is unsuitable for crops and they are fortunately enough to roam free, at least, until market day. Every pound of food that is grown for feeding to animals to produce eating meat is a pound of food less for a person. So whilst we indulge ourselves in eating meat, others must go hungry.

Still we can always send our old clothes and sometimes an old blanket or two via Oxfam to ease our consciences, sometimes even give a little of our hard earned cash. But whilst we try to cure the symptoms instead of the cause, hoping the problem will go away or somebody else will sort it out, more people starve to death. But we are not really interested in tackling the cause because it would involve altering our eating habits and we must have our meat, our selfish greed robs us of our affection and compassion for our fellow man.

Scientific research has shown that children born to vegetarian mothers are as healthy as babies born to omnivore mothers. Stillbirth, premature deliveries and birth defects occurs no more or less frequently in vegetarian women than in any other particular group.

The strongest animals who possess the greatest endurance, the horse, the ox, the elephant, are all vegetarians, as are many of our world class sports people. The physical apparatus of humans is not like that of a natural carnivore. They have sharp teeth and claws for drinking flesh. Our teeth resemble more closely the vegetarian animals who have flat molars for grinding. Furthermore, carnivores have short intestines, usually no more than three times the length of the trunk, so that meat can be quickly eliminated from the body before it has had time to putrefy. Human intestines are huge, up to 12 times the length of the body, giving the meat plenty of time to turn rank inside the intestinal tract and poison the consumer.

Social conditioning plays an awful part in our eating habits, for instance the thought of eating steak and kidney pie for breakfast may seem ridiculous, yet three hours later it is welcomed. Food snobbery is in evidence when foods like caviar and pheasant are valued not because they are more nutritious foods, but because they cost more or are associated with the upper classes. Food advertiser's play on our emotions by conjuring up pleasant memories or confirming social images associated with the consumption of their products, all in an effort to sell more. We must resist these temptations for the good of our health.

The Irish playwright George Bernard Shaw, himself a vegetarian, was once very ill. His doctors warned him that without he began to eat eggs and drink a broth made with a meat base, he would die. Rather than heed the doctors advice, Shaw called for his private secretary. In the doctors presence Shaw dictated his final instructions: 'I solemnly declare that it is my last wish that when I am no longer a captive of this physical body, that my coffin when carried to the graveyard be accompanied by mourners of the following categories: first birds; second, sheep, lambs, cows, and other animals of the kind; third, live fish in an aquarium. Each of these mourners should carry a placard bearing the inscription: 'O lord, be gracious to our benefactor George Bernard Shaw who save his life for saving ours!' George Bernard Shaw also once said, “Mankind will never have peace until we stop killing and eating animals.” I believe this to be true. For if we can not show animals love and respect, allowing them to live out their lives naturally. I do not see how we can ever really learn to love and respect each other. If this is so then we will never end the continual conflict and misery that we impose upon one another, in our continual struggle for personal prosperity. If we are to live together in peace and co-operation we must first stop eating meat.

Many foods that have beneficial qualities also contain properties that are not good for the human body. Meat which contains many minerals and proteins, also introduces large amounts of cholesterol, high concentrations of which is believed to accelerate arteriosclerosis. Many packaged foods in our supermarkets contain large amounts of sugar which pollute the taste buds masking the true flavor of the food. Our taste buds are educated to expect this sweet pleasurable taste in everything we eat. Our bodies become hooked on sugar and often most foods not containing sugar are considered awful in taste and are there shunned. Excessive sugar consumption is just as addictive as alcohol, nicotine and caffeine. These substances harm the consumer's health in the long run. Caffeine is very addictive and when combined with large amounts of sugar, as it is in many canned drinks, is extremely detrimental to the future health of our children. Caffeine is and alkaloid drug, and we should discourage its use by our young children so that they do not grow up dependent on their daily intake to function effectively. This I believe is a very serious matter. In the affluent Western world, we are in great danger of becoming – if we are not already – dependent on our daily intake of these drugs. No wonder we pay scant attention to the natural world and our destruction of the earth's resources. We are becoming like the drug addict who will do anything to pay for his next fix. Like these poor souls driven out of there minds by a craving they can not control, we seek only to please the senses by obtaining more and more possession and pleasurable experiences. And, most of us are prepared to turn a blind eye to the suffering that is incurred in the process.

The food we eat is of vital importance to our health both physically and mentally and therefore spiritually. Your perception of the world and conditions surrounding you will be strictly colored by your addiction to the pleasures of eating. If you eat to live, there is still pleasure in the consumption of your food without the excess addiction. The body will be nourished impeccably without having to deal with excesses that are a burden on the physical system. The mind will be freer from the constrains of the bodies addiction and able to appreciate the realities of the world and its surrounding to a larger degree. The greater harmony of body and mind will ensure that the purification of the spirit is not unnecessarily hindered.

Finally an ascetic approach to diet in my opinion is also incorrect. Food is provided by God that we may nourish our bodies and replenish our energies. I believe we should enjoy these gifts and give thanks. Eat to live and, not over indulge or waste food. If we over indulge and waste food while others go hungry elsewhere. How can man's spirit become free to soar to new heights. Much more could have said about diet but I think this will suffice for the present. You may agree or disagree with the opinions I have expressed here. You must make up our our mind; take responsibility for your own diet. After all if you lived in Iceland or were part of the Bedouin people it would be rather difficult if not impossible to agree with the suggestions made here. However whether you agree or disagree with me I hope I have given you food for thought.


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Healthy Nutrition Tips: How To Prepare Fresh Juices for Maximum Health Benefits and Enjoyment

Making fresh juices and drinking them every day is one of the best routines you can develop. Juices are delicious, nourishing and super-healthy.

However, it's easy to get stuck in a rut of preparing the same favorite juice every day, which is really a shame, considering how many delicious combinations can be created with a little bit of experimentation and imagination.

So, I want to encourage you to have some fun with your juicing. There are certainly many delicious recipes that you can find on the Internet, including this website, however, do not worry about sticking to the recipes exactly. Be your own guide and recipe creator!

Here are a few guidelines to get you started:

(1) Drink a whole spectrum of rainbow. This means you should consume as wide a spectrum of colors of fruits, vegetables and greens in your juice as possible. Mind you, you do not have to follow this guideline for EACH and EVERY juice that you prepare, just make sure that you are making juices from produce in all colors over the period of week or month.

Each plant pigment is associated with some special nutritional values: chlorophyll, carotenes, flavonoids – by drinking a variety of you ensuring the most nutritional benefits.

(2) Let your taste be your guide in developing your creations. For instance, when preparing green juices from leafy, greens such as kale, parsley, spinach, or collard greens, you will find that if you put too much of the good stuff into your juice, you will get a combination that is not so tasty to drink. To make it more palatable, throw in some sweetness – apples, carrots, or grapes.

(3) Some people are against mixing fruits and vegetables in the same juice. They say it produces gas and stomach discomfort. Personally, I have never had a problem with such combinations, and – as far as I know – there is no scientific proof that supports such notification. So, do not be afraid to create such mixes, unless it really bothers you, in which case I would recommend just to introduce them slowly into your diet to let your body get used to it.

(4) Once you prepare your juice, drink it immediately. This provides the best nutritional value. Fresh juices should not be stored for more than 12 hours.

(5) Eat your juice. Do not gulp it down too fast. Let the juice mix with your saliva a little, before entering your stomach.

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What Is A Calorie Shifting Diet?

People interested in losing weight want to know 'what is a calorie shifting diet'? This diet is a specific plan designed to fight the slowdown that will occur in the metabolism when too few calories are consumed. The reason so many dieters find it difficult to lose weight is that our bodies are designed to preserve fat stores. Calorie shift diets are designed to fool the body so that it will release it's stored fat and have a fully functioning metabolic.

A calorie shift diet keeps your metabolism at normal speed by shocking your system with different daily calorie intakes. The metabolism will not become complacent like it would on a 1300 calorie a day diet that is kept up for months at a time. The weight loss plan works by allowing you to eat different amounts of calories every day. One day you could eat 1200 calories and the next day you could consume 2300. You could eat 1300 calories for a whole week and then eat 2000. This eating plan will keep the body fully functioning and ready to release weight.

Furthermore, this plan is designed to trick your system. You end up eating more calories, and more meals per day, but your meals are different. Sometimes you eat more calories, sometimes you eat less, but each day it is different. Also, you can cheat on this diet. Most diets are designed to be very strict, but this one allows even cheat days. And the best of all, you can repeat the diet any time you want. So take a break from it, as recommended, and 3 days later you can start again. Now, another good thing about this diet Is that you will east the foods you choose and foods you like.

There are various of these weight loss plans available but they all follow the same basic principle previously outlined. Some weight loss plans suggest switching up the amounts of carbohydrates to protein ratio that are consumed. Other plans suggest eating more protein for a couple of days if you have been on a low carbohydrate plan for a while. There is one plan that proposals staying on a set amount of calories for 11 days and then for 3 days indulging in whatever you like. So what is a calorie shifting diet? It is a diet that is very simple to use, and has been popular for many years now!

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