The Secrets To An Effective Body Building Diet

One of the best ways to get in shape is to build muscle mass. Body building provides a myriad of benefits and can help people get the tone and muscle that they have always looked for and desired. Although cardiovascular work is extremely healthy it does not build the muscle that body building does. In addition to building tone and mass body building speeds the metabolism. Because muscle requires more energy than fat, and even more energy than mass that was not present before, the body becomes more efficient in burning calories.

Yet in order to get the best results from body building it is integral that you eat properly. A proper body building diet can go a long way towards improving muscle gains and fitness and allows you to feel better so that every workout is great. Many people that fail to eat well surrounding their workouts are not able to get good results because their bodies are struggling to feed the muscles with poor nutritional choices.

Before a workout you should eat a small snack to make sure that you have enough energy for the workout itself. The general rule is that the closer to a workout you are the less you should eat. Pre workout meals should consist of small amounts of carbohydrates that contain a decent amount of protein. Power bars and protein bars are great choices for before workouts.

The post workout meal is the most crucial meal. This is when your body is craving macronutrients that will replenish muscle stores. Following a lifting session you should eat lots of carbohydrates such as pasta, fruit smoothies, or even cereal so that muscle glycogen is replenished. In addition, you need to eat lean proteins so that muscle fibers can be repaired for the next workout. Good sources of protein are chicken, turkey, or any other lean meat.

Aside from pre and post workout meals it is important that as many micronutrients are ingested as possible. So in between workouts it is best to eat as many fruits, vegetables, and lean meats as possible. These foods are very high in micronutrients that are essential in keeping the body healthy and full of consistent energy. Foods such as simple carbohydrates are not as good because they are devoid of the nutrients that will help the body recover at a much faster rate. The faster the body recovers, the sooner and better the next workout will be.

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Vegan Cooking School Options

So you're vegan and have this passionate love of food. You would like to pursue this passion further, but you're not sure what the vegan cooking school options are out there. Happily, there are plenty! There are quite a few schools that focus on plant-based meals, and many that are not exclusively vegan can be geared toward you, so you will not find yourself chopping chickens and preparing fish if you're not into that.

There are many casual plant-based cooking classes around the world if you're looking for something just for fun without any fancy certification. In this article, though, I focus more on professional programs that have varying degrees of intensity. Some require only a little time and money if you do not want to be a professional chef; others will take you the full distance to running your own kitchen.

Without further ado and in no particular order, here's a list of some popular schools around the world, with some information about each.

Living Light Culinary Arts Institute
Where is it? Fort Bragg, California
What do they offer? 100% vegan and raw food instruction
When do the programs run? Multiple times a year, depending on the program

The Living Light Culinary Arts Institute is located in a small coastal community on the Mendocino coast. If you love the ocean, temperate weather, and raw vegan cuisine, you'll love this school. Run by Cherie Soria, the “mother of raw food”, this is the raw foods institute. This is the one that draws people in from all around the world and produces top-of-the-line celebrity chefs of all kinds.

There are several types of courses, including a Gourmet Chef Certification Series (6 weeks), Advanced Instructor Training Certification Series (4 weeks), Raw Food Nutrition Educator Series, and the full-out Professional Chef Series, which runs almost an entire year, including a 250-day internship at the school.

Many of the well-known raw food chefs around the world went to Living Light for their training, including Chad Sarno and Jennifer Cornbleet.

The Natural Gourmet Institute
Where is it? New York, NY
What do they offer? Public classes and professional chef training that are plant-based and vegan-friendly
When do the programs run? Inquire by e-mail on their website

The Chef's Training program they offer is an intensive, professional course which can be taken part-time or full-time, but runs 619 hours. This school does teach people how to prepare seafood, chicken and eggs, but if you're vegan you can opt out of that. This school teaches a wide range of cooking styles, including how to ferment, prepare raw foods and macrobiotic foods, and even Chinese medicine and medicinal cooking. The emphasis is on whole, plant foods.

The Natural Gourmet Institute offers a fun Friday night dinner, where the people enrolled in the school prepare a fine-dining experience for the general public at big, communal tables (with candlelight!), So if you're in the area, you could swing by and see what it's all about.

The Matthew Kenney Academyformerly the 105 Degrees Academy
Where is it? Oklahoma City, Oklahoma
What do they offer? Chef certification program in raw foods
When do the programs run? Monthly, or several times a year for the more advanced classes

Matthew Kenney offers very small and personal raw food chef's training classes (typically 4-8 people). It's designed for beginners and chefs alike.

There are two 4-week training sessions – Level 1: Fundamentals of Raw Cuisine, and Level 2: Advanced Raw Cuisine. The Level 1 courses run every month and is Monday to Friday, 9am – 3pm. The Level 2 course runs 4 times a year and is the same hours as the Level 1 classes.

Cordon Vert School
Where is it? Altrincham, Cheshire, UK
What do they offer? Vegetarian leisure classes and workshops, a diploma program for professional chefs only
When do the programs run? Several times throughout the year; programs are short

The Cordon Vert School offers classes at their Vegetarian Society headquarters, and they even have rooms for lodging. They have a variety of vegetarian courses, ranging from 1 to 2 day workshops, classes for leisure, and professional classes. Their professional diploma class, a week in duration, is only available to professional chefs. However, their workshops and leisure courses are open to the general public, and occur frequently through the year.

Natural Epicurean Academy of Culinary Arts
Where is it? Austin, Texas
What do they offer? Full professional chef program that is vegan-friendly, public classes
When do the programs run? Begins every August and February

This school specializes in vegetarian, vegan, macrobiotic, ayurvedic and raw food preparation and cuisine. They offer a full 900-hour professional chef training program. All of the training takes approximately a third of a year, if you jump straight from training into internship. This is an intensive course that will fully prepare you to work in a natural kitchen.

They also offer public classes, although they're sparse and seldom due to the emphasis on the professional chef training program.

The School of Natural Cookery
Where is it? Boulder, Colorado
What do they offer? Professional training as a foundation course, with the option to go further
When do the programs run? Most are in the Fall and Spring

The foundation course at the School of Natural Cookery is a 16-week diploma course where you learn fundamentals, bread making, gastronomy, nutrition and more. If you achieve a very high mark in this course, you may take a 4-week personal chef course or teacher training course. However, in order to pursue the teacher training course, you must have finished their classes as well as have five years experience with natural food.

Courses are typically offered for a spring semester and a fall semester and run the duration of a typical school semester.

Vegan Culinary Academy
Where is it? Anguin, California
What do they offer? Online courses and a 1000 hour professional apprenticeship
When do the programs run? Anytime

There are two major highlights of this school – first, someone who is looking for a professional apprenticeship opportunity will find it here, and it can be completed in six months to two years depending on how much you work, and second, they offer a distance learning program. The online program requires only that you have a camera and a computer with internet, and each student gets personal attention from the instructors in addition to all of the class materials and lessons. The apprenticeship is geared toward those who are already chefs, dietitians or food service managers.

Heaven on Earth Vegetarian Institute
Where is it? Hamilton-Stoney Creek, Ontario
What do they offer? A vegan, macrobiotic and ayurvedic 3-module program
When do the programs run? Mid-October to mid-March for all 3 modules

This institute offers a Holistic Health Consultant & Cooking Certification program that runs in 3 modules and goes far beyond cooking. It delves into many aspects of holistic health, including yoga, pranayama, diet and lifestyle changes for preventing diseases, and of course healthy food preparation. All of the cooking is vegan with the exception of one class, where fish is included.

Natural Kitchen Cooking School
Where is it? Mercerfield, New Jersey, Haddonfield, New Jersey and New York City
What do they offer? A natural chef training program
When do the programs run? October to May, one weekend each month

This school has several locations and occurs during weekends, making it more accessible. The class sizes are kept small (12 or less) so personal attention and assistance can be given.

This list is by no means comprehensive, but it does cover the major vegan-friendly cooking schools out there. Every year, more and more small classes pop up in different cities, so if you're just looking for some basic instruction and have no interest in pursuing a career in cooking, check out what your city (or nearby city) has to offer. If you are looking to get serious with preparing that awesome vegan food, there are a few great choices on this list that could help you achieve your dreams.

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Macronutrient Myths

There are so many misconceptions about macronutrients nowdays, that people can not tell what's real or not. The term macronutrients is the collective term used to describe proteins, carbohydrates, and fats. We've all heard these terms before and I know that once you read those words, you already had preconceptions of what each one entailed.

“I do not need protein, only bodybuilders need protein.”

“I can not have carbs or fats, they'll make me gain weight.”

Any of these ring a bell? Many of the thought you might have about these macronutrients came from each one being given a bad name. Let's get to know them a little better before we jump to any more conclusions.


People, especially women, are afraid to eat more protein because either they do not want to “bulk up” or they just do not think they need that much. In reality, you should be eating a lean, complete source of protein with every meal. The main objective of the body is to find energy sources for itself. It will attack any part of itself that needs more energy (in terms of calories) to survive and BECAUSE muscle is so calorically dependent and takes a lot to maintain, the body will break it down first to use the glycogen in the muscles for energy and reserve the calories the muscle would use for other purposes. Protein helps in the prevention of the muscles going into that catabolic state (break of muscles) by providing them with the amino acids that they need to sustain themselves.

Not only do proteins help with skeletal muscle, but they are responsible for the integrity for other parts of your body, like your skeletal system and even connective tissues. Proteins are involved in almost all the processes that occur in your body. They play important parts in getting your metabolism up and running, digestion, and creating antibodies for your immune system to use. It helps with the absorption of the other two macronutrients, allowing them to be used up for their main functions instead of being stored as body fat. Protein can even be used for energy if completely necessary, but this process is extremely inefficient and the body will only do this as a last resort. One belief that people have about protein is that it will make them fat, but it all really depends on the quality of the protein that you are eating or what you are eating them with. Another big misconception about protein is that too much of it can lead to kidney problems. This is only true in someone who ALREADY has a pre-existing kidney condition.

Calorically speaking, proteins generally actually have the same amount as carbs, the difference is that while carbohydrates cause a spike in insulin, protein digests slower and has a higher thermic effect than carbs so it keeps your insulin levels steady all day instead of giving you a high and then crash later on. The problem is, most people are not getting the proper amount of protein that they need to maintain the muscle they have. So in other words EAT MORE PROTEIN, but make sure you stick with the leaner meats (ie. Chicken / turkey breast) and try keeping fattier meats (ie. Certain parts of beef and pork) to a minimum.

One of the biggest myths that people have is that carbohydrates are bad in your diet. While it's true that the process of converting carbs into body fat is fairly simple, the key to preventing that process from occurring is by using up those carbs. The major use for carbohydrates in the body is a quick source of energy, they begin breaking down even as you are chewing them to be converted into glucose for the body to use. Once broken down for use, carbohydrates are used to keep blood sugar levels up giving you more energy. They help with the prevention of the breakdown of muscle by providing the body with the fuel it need instead of looking for the glycogen stored in muscles as its source of fuel.

The biggest problem is that people eat more carbohydrates than they actually need. There's no doubt that carbs are delicious and are a lot cheaper to eat than protein, but there is only so much you can eat before your body starts storing much of it as body fat because it does not need as much as you're giving it. Most people also eat carbs without protein, which, as stated before helps with the absorption of carbs and allows you to keep your lean muscle mass intact.

One thing people do not realize though is that carbohydrates are actually helpful in trying to build muscle. You always hear after a workout that you should eat protein, but with that protein you should eat a source of carbs. And I do not mean go crazy and eat more carbs than protein but getting in the carbs will cause the absorption of protein to be more efficient. Insulin has an anabolic effect in that when insulin levels increase, the body's ability to shuttle nutrients into the muscles becomes easier allowing more nutrients in. So when you consume that serving of carbohydrates with your protein right after a workout, the consequent insulin spike causes more protein to be shuttled into the muscle giving it more opportunity to build and repair the muscles.

Carbs can be a very useful ally when trying to replace fat mass with lean body mass. But knowing how much your body can take in and use properly is the key to making sure that you use it for it's intended use. When eating carbs, the amount and quality is key to making sure that happens.


Like carbohydrates, fats are given a bad name because of the ease in which they are converted into body fat. When people think about losing or cutting weight, they immediately look to decrease their fat intake or get rid of it completely. But let me bring you back to 8th grade biology. Do you remember how we learned about the cell? All their different layers and processes they go through? Do you remember what the outer layer of EVERY cell contains? That's right! A LIPID BILAYER (just play along even if you did not remember). So every cell in your body consists of not one but TWO layers of fat around them to separate them from other cells and to act as a barrier for protection. So whether you like it or not, fat is an essential part to your diet. Fats help with a lot of the processes of the body also, like growth, vitamin absorption, and the regulation of other bodily functions. In addition to those, fats help satisfy your appetite and keep you satisfied longer. This happens because they take a longer time to digest and are also a source of energy, so while carbs are the quick source, fats are used for later use.

Again with fats, you need to look at the amount that you intake and quality of the fat you are eating. You are going to benefit much more by eating an avocado or nuts than eating French fries.


For each meal, the protein intake can stay reliably consistent, but you have to make sure that you watch your carb and fat ratio per meal. When consuming fats in one meal, the amount of carbs should be lowered, and vice versa. Since they are both used as sources of energy, if you provide your body with too much of each, your body will not be able to use it all up for energy, so the reminder gets stored as body fat. Your body can only use up so much of each macronutrient before it stores it away.


The biggest thing that you are going to have to do is see what works for you and what does not. you can figure out numbers for exactly how much your body might need but your body may process things so much different. So increase your intake of protein, and test out how different fats and carbs work with your body. A general measurement you can use is consuming 0.5 g of carbs and at least 1 g of protein per pound of lean body mass. Start off measuring these first and seeing how your body reacts to it. With fats remember that they are more calorically so so look at the serving size (how many grams are in one serving and how many calories they are) and proportioning them inversely with your carb intake per meal. Remember energy levels after you eat them, if you're feeling nauseous, basically any sort of physiological changes, but keep testing things out because the number of carbs or fats someone takes in may work for them, but it may not always work for you . Do the best you can for your body.

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The Right Whey

Whey protein is a pretty unknown subject by a lot of people. You ask someone about whey protein and they either do not want anything to do with the stuff, use it wrong, or do not maximize it's full effect. While it's true, you should get most, if not all of your protein intake from your diet, whey protein can actually be a very valuable asset in muscle building and fat burning. They key is when and how you use it. Whey protein is one of two different kinds of protein found in milk. Of the two proteins whey is quicker absorbing than its partner, casein. When looking for a “protein powder”, you have to remember that they are all created equal.

While almost all the protein powders out there do have a good amount of whey protein in them, ones that are considered weight gainers or are not a “whey protein isolate” typically have high amounts of carbs and fats in them as well. So when you are reading the backs of the powders make sure you are looking into the carbs and fats as well so you do not end up with a product not suited for your goals. In fact even if you wanted to gain weight, I still would not suggest getting any “weight gainers” because a lot of the time you get fat instead of bigger and leaner. Instead stick with the whey protein isolate and time it properly for full anabolic effect. Right before a workout, stick with eating a lean protein, like some chicken or turkey breast, along with fruit as your carb intake.

After your workout is when you want to take your whey protein isolate, again along with a fruit for the carb effect, this time for a completely different reason. The carbs you consume before a workout are used for fuel, it just enough to give you that initial burst and keep you going during the workout. AFTER a workout though, the carbs that you eat will work in a more anabolic (muscle building) way. The reason carbs give you energy is because of the sugar contained in them, we all know this. But what most people do not know is the fact that the insulin spike that the sugar causes is actually anabolic, meaning when your insulin levels in your blood spike, it allows the protein to be shuttled into the muscle more readily. Therefore, you use more of the protein you consume, speeding up the recovery and building process.

A popular concept of whey protein is that if you drink it, you gain huge amounts of muscle. Let me just say, whey protein is NOT testosterone. If a woman drinks whey protein, she's not going to look like Ronnie Coleman (8x Mr. Olympia). Whey protein is simply a tool that will help with the RECOVERY of the stresses and tears that occurs during a workout. Any sort of sizeable muscle gain is going to be from a lot of eccentric / negative work as well as how much testosterone you have available in your body at the time. It goes the other way around too for those guys who want to gain weight. Drinking 8 protein shakes a day is not going to get you looking like Ronnie Coleman either, your more likely to look like Jabba the Hut.

You might be able to use more whey protein but without your workout is that intense (assuming that you ARE working out and not just hoping that this is a magic drink), you probably do not need that many shakes a day. Stick with a pretty strict diet and timing everything to make the most of everything you do to get to your goals and keep kicking your butt in the gym and you'll get to where you want to be.

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Definition of Veganism: What Does It Mean To Be Vegan?

The Official Definition

The official definition of veganism was coined by Donald Watson, founder of the Vegan Society back in 1944. He said:

“Veganism is a way of living that seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing and any other purpose.”

This means that vegans do not eat cows, pigs, chicken, fish and other such animals, as well as broths, sauces and gravies made from them. Beyond that, vegans also avoid eating all animal products, such as milk, butter, cheese, eggs and honey. Certain foods like Jell-O contain gelatin, a substance made from ground cow and horse hooves, and vegans avoid these as well, in addition to other animal products like glycerin, whey, and casein which sneak their way into a variety of food products.

When Mr. Watson mentions that vegans exclude animals used for clothing, he means that vegans choose not to wear leather, silk, suede, fur and wool, all fabrics made from animals.

Other forms of animal use and exploitation include circuses, rodeos and zoos, where animals are used for the entertainment of humans at the expense of their personal freedom. Not unexpectedly, vegans choose to avoid these as well.

What's the Difference Between Vegetarian and Vegan?

The definition of vegetarianism has come to mean someone who abstains from eating meat, but who still consumes milk, eggs, and other animal by-products. The term lacto-vegetarian means a vegetarian who drinks milk, while ovo-vegetarian means one who eats eggs. No vegetarian consumes animal flesh, including broths and gravies, and some do not consume gelatin either. Many vegetarians also avoid cheese since it's typically processed with rennet, which is derived from the stomach of calves.

One difference between veganism and vegetarianism lies in the consumption of certain animal products, although the term “strict vegetarian” usually refers to someone who eats an strictly vegan diet. Vegans do not eat milk or eggs or honey; vegetarians often do.

However, the major difference between the two is that veganism is a lifestyle, whereas vegetarianism is a diet. Vegans do not wear animals or use them for entertainment, and seek to avoid using them in their day to day lives. With vegetarianism, one simply does not eat flesh and that's where it ends.

“As Far As Possible and Practical”

It's been pointed out by many inquisitive people how entrenched animal use is in our society. They say, “movie film, golf balls and paint are not vegan, so does that mean you do not watch movies, play golf and paint your house?” The answer is, quite simply, no. The reality is that unless you live in a box (and even then!), It simply is not possible OR practical to avoid all animal products. This does not mean that vegans eat a hamburger when the craving strikes – it means that we understand there's a limit to what we're able to avoid. We do the best we can with the circumstances we're given.

If You're Vegan-Curious, Or Have a Vegan Guest

Nowadays, there are plenty of resources available to assist you in your quest towards an animal-friendly life, including tips on baking delicious goodies, recipes for hearty main-course meals, and lists of animal products you'll want to avoid in the grocery store. However, I'd like to share a few quick tips I've learned for anyone interested in veganism, or anyone who will be cooking for one:

-Margarine is an ingredient that is deceptively non-vegan. You've think margarine = vegetable oil, but there's typically much, much more in the ingredient lists than that, and margarine usually contains lactose or whey powder. However, Becel has recently come out with a vegan line of margarine, and Earth Balance spreads can be found at health food stores (and their ingredient list is far less scary than conventional margarine).

-Check breads, bagels and buns carefully – you'll often find egg, whey and lactose somewhere on the label. There are plenty of bread brands that are vegan, though, so do not fret – you'll find something, even in a regular grocery store.

-Any non-dairy milk can replace dairy milk beautifully in every recipe, and can even be better (like almond milk in cupcakes). However, be careful of a few things: first, you'd be wise to choose unsweetened milk for any savory recipe. Second, not all non-dairy milks are created equal, and some are thinner and less faty than others and may produce a slightly less rich baked good. For example, rice and oat milk tend to be on the thin side, while soy and almond milk are thicker and usually work better in baking.

-These soy cheeses you find in the tofu section of the grocery store? Almost all of those are not vegan, since they contain casein. If you want to use a vegan cheese, you might need to visit your health food store. Opt for a brand like Daiya, which has a mellow flavor and melts really nicely.

-1 tbsp of cornstarch mixed in with 2 tbsp of water can replace an egg in a pinch (only in baking – that might not fry up so nicely).


The ins and outs of veganism may seem complicated, but only at first. Over time you'll learn which brands are vegan, label-reading will be like second nature, and you will not break a sweat in any grocery store. Like learning anything, it simply takes a little time and patience. The end result – living an animal-friendly life – is definitely worth it!

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To Love Or Hate Crash Diets

So many men and women are on the hunt for a method to lose their additional weight. A lot of folks are so desperate to lose their unwanted fat that they'll try just about anything to get rid of it. Most overweight people are truly lazy and will not make an effort to alter their bodies. Let's be honest, it takes a great deal of difficult work to exercise and diet properly. Men and women are generally searching for methods to cut corners. Most people feel that a crash diet is an simple option to losing weight.

It truly is achievable to go on crash diets and remain healthy. Neverheless, you have to do some special planning to make sure that you are consuming the best foods to get the proper balance of foods. You have to be careful of the certain crash diet that you go on, mainly because lots of them eliminate lots of foods from your diet for example carbs that you could have to give energy to your body. To remain healthy, you must aproach a crash diet by supplementing your diet with foods to keep you energized throughout the day.

When you are on a diet, it is less difficult to follow a system. You may want to look into a common form of crash diet such as the 1000 calorie diet. The diet surrounds the concept of limiting your diet to one thousand calories. This will force your body to burn the fat that's on your body. It's critical to keep inside your mind that your body needs calories to sustain your every day activity. With a 1000 calorie diet, your body is going to be starving for energy to sustain your way of life.

Do you wonder if crash diets will keep you in excellent well being? A lot of crash diets are not healthy. That is mainly because most people cut lots of foods out of their diet that they require. Once you cut calories out of your every day diet, you're going to be low on energy. Low energy can make it tough to get through the day. It may possibly be excellent thought to see your doctor and speak to them about your diet plans.

Crash diets could be hazardous if you approach the diet with the thought that you are just going to eat much less food. It's important to eat several times per day and make sure that you're carefully choosing foods which are going to keep your body healthy when dieting. You'll want to eat various different meals throughout the day to keep your self from starving.

Do not shoot from the hip when dieting. A lot of people believe that they can just quit consuming food and lose weight. It can be possible to suffer from adverse health effects when dieting incorrectly. It is really essential to keep your wellness in mind when you're dieting. It demands some careful planning. Your new diet could draw some concerns from your physician.

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What Foods Can You Expect To Cut Out Of Your Diet While Following The Suzanne Somers Diet Plan?

Most diet plans suggest that you cut certain foods out of your diet to do the best results from it. In following Suzanne Somers' diet plan you will do the same. While you never completely cut out a specific food group there are some foods that you will need to avoid while following her diet plan. This article will focus on the most important foods to avoid while following Suzanne Somers' diet plan and why it is so important to do so.

Suzanne Somers' diet plan has categorized these foods into four groups. Since the lists are lengthy I'll just give a few examples of the foods that are in each group so you get an idea of ​​what to expect.

As you can probably imagine right at the top of the list of foods to avoid is sugar. Not just in sugars plain form but this group includes sugar sources as well. Sugars that are found from both natural and refined sources. You know that you are going to find sugar in cookies, candy, juices soda's etc. but some forms that are completely natural and you should avoid as well. Such as corn syrup, molasses, honey, maple syrup, beets and carrots. This brings us to the next group of foods because they actually turn into sugar after they're consumed.

This second group of foods falls into the group of stars. Some of the first foods that come to mind are white rice, white flour and potatoes. Again, there are other foods that are natural but also do harm to a diet because they turn directly into sugar. These foods include butternut squash, acorn squash, bananas, corn and pumpkin.

The third group of foods are some that do not really fit into any of the other categories so it has received the title of bad combo foods. The foods included in this group are nuts, olives, low-fat or whole milk, low-fat or full fat soy milk and avocado's.

Finally, the last food group is one that is also commonly excluded from many diets. This group is caffeine and alcohol. Although we turn to caffeine to give us energy, while you are following Suzanne Somers' diet plan you are trying to balance your body. While giving your body a quick burst of energy caffeine is also imbalances your body and goes against what you are trying to do. As for alcohol most of us are aware that it fills you up with empty calories which turn into fat. Again, while following this diet plan it goes against balancing your body.

While some of these foods listed may be some of your favorites and you think that you will miss them there are plenty of alternatives and a variety of other foods to eat instead. Once you reach your goal weight you are able to add some of these forbidden foods back into your diet. As you progress with Susanne Somers' diet plan she shows you how you can enjoy these foods again. If after introducing these foods back into your diet you find that your weight starts increasing than you return to cutting the foods from these four food groups out of your diet again until you are back to your ideal weight.

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Raw Food and Kale – How To Make It Good!

Raw food diets can take some getting used to. And as amazing as they can be for your body, they can be tough on the taste buds!

One of the most important parts of eating raw and / or vegetarian, vegan, or any diet for that matter, is getting enough nutrients.

And Kale is one super food that knows how to deliver. But boy can it be tough to eat raw if you do not prepare it right! I remember a time when raw kale made me nauseous. Over time I bought my way through to the other side, but boy do I wish I knew a few things back then that I know now.

Kale has the highest ORAC (oxygen radical absorbance capacity – a fancy way of saying anti-oxidant) of all foods and delivers a whole host of nutrients too long to list but that your body knows by heart.

Many people find raw kale too bitter, too tough, or just down right gross. But it does not have to be if you know how to buy it and prep it. Now sure the nutrients are important. But another important factor is making sure you do not go crazy on a diet like this! The last thing you want is to feel deprived or dread eating. So how do you make this incredible power food taste good? Here's a method that we use at Chakra 4 to make incredible salads.

First of all, go for lacinto kale. It's the least tough and the least bitter. For years I choked down red kale without knowing any better. Yikes. I wish I found Chakra 4 sooner.

Second, create a really nice dressing out of some lemon juice and olive oil. You can play with the proportions but usually a 50/50 ratio of acid to oil is a good starting point.

Third, separate the kale leaves from the stems and cut the leaves to a size and consistency that you like. Cutting or teasing them into long strips is usually how I make it.

Fourth, mix the oil in with the kale with your hands, and massage the kale. Be firm with it, but do not totally squish it to death.

The massaging helps to break down some of the toughness, and the oil and lemon juice help while infusing it with a more palatable flavor.

Now you can add whatever other ingredients you like in your salad, and voila! You've got yourself some raw kale that is loaded with nutrients and a pleasure to send down the hatch.

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Paleo Diet – Getting The Back to the Healthy Basics

For thousands of years our ancientors in every continent on the planet found all of the nutrients their bodies had evolved to require in the things in nature that surrounded them. In this Paleolithic period of our history, they thrived and were very healthy. In most cases their brains were larger than ours, they were generally taller than we are, and they were more more physically fit than most non-athletes are today.

Most scientists agree that the diet that fueled their health and vitality was quite different from that of most modern westerners, although genetically we remain 99.99% identical to them. Around one-third of the food they ate was wild game they hunted and fish, and the two-thirds balance was derived from berries, seeds, fruits, melons, nuts, bulbs, stalks, roots, leaves, and flowers that they gathered. Meat and fish gave them the essential fatty acids and protein, and meat made up about 65% of their energy intake.

The domesticated, grain fed cattle we eat today is quite different from the wild game our ancestors ate, in that domestic cattle average around 30% total fat, in place of the less than 10% total fat average of wild game. In addition, domestic meat from grain fed animals contains mostly processed fats, rather than the higher percent of polyunsaturated fats found in wild game. This means that we now have four times less omega-3 fatty acids than our hunter gatherer ancestors had, and about one and a half times less monounsaturated fat. The human body needs a certain amount and quality of fat for certain processes. Vitamins A, D, E, and K, for instance, can not be absorbed without it.

Nuts and seeds added other oils and essential fatty acids to our Paleo ancestors diet, and berries and fresh fruitsave them complex carbohydrates and other nutrients. A large part of their diet consist of gathered vegetables and plants – leaves, flowers, stalks, bulbs, and roots. These were all consumed fresh and raw, whichave them the most benefit from the nutrient rich content and greatly benefited their immune systems.

Grains and small seeds, while they were around, were never ground into powder and cooked for consumption during this Stone Age period. That came only with the advent of agriculture and the domestication of animals, two of the most predominant things that marked the beginning of the Neolithic period. These things also began our journey into the mechanized processing of grains and other foods, the addition of pasteurized dairy products into our diet, and our exorbitant intake of sugar and simple carbohydrates. Ultimately, these factors, among others, are what have pushed modern humans towards heart disease, cancer, diabetes, arthritis, celiac disease, obesity, and many other “civilized” ailments.

At the end of the day one thing is certain, the diet of our Paleolithic ancestors is still the diet that is best suited for our metabolisms today. We thrived for countless centuries consuming only the things that were naturally available, and our bodies needs for maintaining health and vitality remain the same.

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Healthy Meal Plans: The Paleo Diet Vs Atkins

Implementing healthy meal plans for your family can be a bit of a complicated journey. What foods should you include? What should you exclude or eat in moderation? Recent research indicates that many of the things we've always thought were good for us, really are not.

Since the 1950s, nutritionists and the government have told us to base our diets on whole grains, with smaller amounts of fruits, vegetables, dairy, and meat, while severely limiting our intake of fats and sugars. Unfortunately, it now appears that eating large amounts of grain-based food, whole grain or otherwise, is strongly correlated with several metabolic diseases caused by insulin resistance, such as diabetes, heart disease, and, of course, obesity.

Low carb diets like the Atkins diet and the paleolithic or “caveman” diet are a direct response to this new information. Both are touted as natural weight loss solutions that allow you to get your metabolism back in sync and lose pounds without feeling hungry all the time. The Atkins diet can best be described as a moderate protein, high fat, extremely low carbohydrate diet, and the paleo diet can be described as a high protein, moderate fat, moderately low carbohydrate diet.

Both diets promote weight loss. However, the Atkins diet– at least in its most stringent form– is not suitable for lifelong adherence. Indeed, Robert Atkins, the diet's founder, suffered a heart attack in 2002– not exactly a resounding success story. The Atkins diet allows for near unlimited consumption of salty, processed meat products like hot dogs and sausage, and closely curtails the intake of healthy fruits and vegetables. Weight loss is due to caloric deficiency … not something that should be a nutritional strategy for children, to be sure.

The paleolithic diet, on the other hand, is founded on the idea that humans evolved to eat a hunter-gatherer diet based on unprocessed meat, vegetables, fruit, and nuts. Our ancestors did not rely heavily on grains, since they required large amounts of labor to harvest by hand from the wild, for very little nutritional return. In fact, after the introduction of agriculture during the Neolithic period, the general health of humans, measured by average adult height, life span, and dental health, significantly decreased due to the reduction in high-quality nutrition.

By returning to a diet based on meat, vegetables, nuts, and fruit, practitioners of the paleo diet are often able to reverse chronic health conditions, return to a healthy weight, and even improve mood and energy levels. Unlike the Atkins diet, the paleo diet is ideal for growing children, and may prevent common modern childhood problems like ADHD. So, if you're looking for low-carb meal plans suitable for your entire family, look no further than the paleo diet, and eat the foods you were designed to eat.

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Healthy Raw Food Diet Meal Plan To Make You Smarter

It's no joke when it comes to how smart you want to be. Let's not kid ourselves, we a want to be smarter than the average bear, right? Having a good memory, and being to think clearly is healthy and you will get more out of life. Implementing the right diet in your everyday life is the first start to that. The right raw food diet meal plan will help sharpen the brain and help you think clearly.

When trying to plan a meal that will keep you alert, you want to start with breakfast. Of course this is obvious, but you need the right breakfast foods. Now this part may not include all raw food diets, but I am not against different types of foods. Any, eating something of high fiber, and healthy carbs is a good start to your day. Examples of this would be 2 large eggs with a glass of 2% milk. You can see more below.

Even though this is not included in a typical raw food diet meal plan, it is still great to get your day started right. Eating something high in fiber will keep the body full and satisfied. You will have a sense of satiety. This means you will feel beyond satisfied, and will not be hungry until later in the day. The mistake people make is eating that donut from Krispy Kreme. Eating foods like this will make you hungrier earlier, and it's also putting unhealthy fat and sugar in the body. This will later drain your energy later leaving difficult for you to think.

If you need to eat between lunch or dinner, replace that unhealthy snickers bar with an apple or banana. It's also good to have cucumbers, baby carrots, raw olives, or even a healthy smoothie. You wan to drink pure water instead of soda.

For lunch some people are eating cheese burgers and fries. With a raw food diet plan, you want to eat foods like, Spaghetti al Marinara, Avocado, Thai Coleslaw, Tomato Olive Salad, and much more. Do not get me wrong, it's okay to have the cheeseburger and fries once and a while. However, you do not want to ma it a habit. This vitally important when trying to build energy and stay mentally alert throughout the day.

Now it's time for dinner. So what will you eat? You can do some simple dinner meals. A few raw meals you can try are Shaved Fennel Salad with Raspberry Dressing, Rawshi, and much more.

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Three Dukan Diet Mistakes You Must Avoid If You Want Fast Weight Loss

The Dukan diet menu is key to fast weight loss. How you create yours, what meals you put together, is down to you. But be warned, poor menu choices can have a detrimental affect on your Dukan diet progress.

It is all too easy to slip into ruts, to overlook things you're doing wrong or missing out on. It is possible to enjoy your time on the weight loss program and to look forward to delicious and exciting meals. But in order to do this you must take charge of your Dukan diet menu. Sloppy planning will have a detrimental effect on the speed of your weight loss. Boring men lead almost inevitably to slips and binges.

You have been given a list of 100 foods that you can eat and enjoy in almost unlimited quantities. However, how you eat these foods, the recipes you come up with, the taste, the variety and the excitation is all up to you. In this article I will be looking at three mistakes most often made and the simple solution to avoid making them.

1. Not writing things down

I can not remember where I heard the phrase “plans that exist only as post-it notes in our heads” but I remember that the speaker was not very keen on them. Most of us muddle through life making plans that we keep filed away somewhere in the back our minds, adding to them from time to time whenever required by inspiration. The trouble with plans made and maintained like this is that they're not worth the paper they're written on!

It is all very well walking through the supermarket and mentally adding items we see along the way to a Dukan diet menu created in our heads – as long as we actually put any of these ideas into practice. I've thought of loads of Dukan diet friendly meals ('food experiments' some of them) mentally jotting down the ingredients list and then never actually putting it all together in the kitchen.

The trouble is that it is easy to think and plan out your Dukan diet menu when you're sitting in traffic, on a train, in boring meeting, or waiting outside the school gates while your kids look for missing jackets and sports kits. But it's harder to pop into the shops on the way home and remember all the details of the latest 'Chef's Special' created for your updated Dukan diet menu.

The solution comes in the form of a simple piece of paper (or laptop screen if you prefer). Put aside twenty minutes to plan out a weekly Dukan diet menu or jot down the ingredients and ideas for new and exciting recipes. A small notebook or pocket diary can be useful for recipe ideas. Instead of relying on mental post-it notes, actually write down your ideas when you have them. The next time you are food shopping, you can check your notebook and have a list of ingredients there in front of you.

Writing down the recipes that make up your Dukan diet menu will also help you eliminate the following related problems.

2. Not having enough variety on your Dukan Menu
Once we have found the meals we enjoy eating, are used to cooking and we feel secure in eating (safe in the knowledge that the food is 100% Dukan diet friendly) it is tempting to stick with what we know. This works well for a while but the menu, obviously, becomes very limited and that quickly becomes boring.

One of the problems is that shopping for food that is suitable for people following the weight-loss program can seem like too much hassle when you're tired after a hard day and you just want to go home. In this situation it's tempting just to pick up the stuff you're used to and prepare a meal you've had so often you could put it together in your sleep.

The solution, mentioned above, is having a list of ingredients already written down so you do not have to think about what you need on the spot. The added benefit with writing down your weekly diet menu is that you can plan out your meals. The simple act of writing the same meal over and over again will be enough to spur you on into being a bit more adventurous.

3. Missing out important foods (and drink)

When you are relying on a mental checklist is it easy to forget things here and there. This is especially true when we're trying to remember very unusual or very familiar items. How many times have you gone to a store to pick up one particular item, impulse bought something else, and then left without the things you actually when in there for?

When I go food shopping, I do not have to remember to buy milk. This is because I buy milk every time I go food shopping (my family guzzles the stuff). I'm usually pretty good at getting the normal every day items but as soon as anything unusual goes on the shopping list, if I do not actually physically write it on a list, I'm bound to forget it.

Most people new to the Dukan diet are not used to buying oat bran. It is a new ingredient for most of us when we start the weight loss program and it is easy to overlook. However, if you write down your Dukan diet menu, breakfast, lunch and dinner, in full then you can ensure that your daily oat bran portion is included and not forgotten.

Real-life menus come with a drinks list and your Dukan diet menu should be no different. Drinking water, sufficient water, each day is vitally important on a high protein weight loss program like the Dukan diet. Some of the toxins left over after your body has digested protein needs to be flushed out of your system. If you drink enough water each day then this will take care of things and you have nothing to worry about. In addition, drinking too little water each day can lead to water retention which will make you look bloated and fat (something none of us want!). A third benefit is that by drinking water throughout the day you will be properly hydrated and so feel fresher and more alert.

By including water on the menu as part of your daily routine you will make sure that you are consuming the correct amount each day and enjoying all the benefits.

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Using A Raw Food Diet To Look Sexy

Eating a raw food diet can be hard, but I want to tell you why it can be vital to your looks. Eating certain healthy diets scream sexy. So what are these foods that will change your looks and give you that glow? I want to give some tips here on diets that will help give you that sexy glow of your skin.

Eating a raw food diet does not mean eating uncooked meat. It's more of a vegan diet or vegetarian type of diet that will get you looking healthyier. However, I want to make it easy and give some very familiar foods that will help rejuvenate your looks.

Eating a lot of fruits and vegetables will give your skin a golden glow that is a healthier look than normal. The healthier you look, the prettier you'll look. Of course you will also look younger, helping you prevent wrinkles. I will explain some foods more down below.

So why do these particular foods work? Fruits and vegetables have what's called carotenoids in them that give you that golden skin. Carotenoids have antioxidant phytonutrients that help us fight off disease. All these help us look and feel better physically. The healthier we appear the higher our sex appeal will be, according to research.

Tips On what To Choose With This Raw Food Diet Plan:

Here are some tips on what fruits and veggies to eat. You want to choose yellow, orange, red, and dark green produce. They are rich in cartenoids. You do want to cook some of the foods. Carrots and tomatoes are better to be eaten cooked than raw. This is because they are so heavy in carotenoids, and you get them better this way.

When your trying to look younger, remember the foods that will make your skin glow and look healthyier. A healthy diet is a prettier person, not that you're not pretty anyway, but I think you get it. Exercise along with consuming the right meals will give you more energy, rejuvenate your body, keep your weight under control, and explode your sex life.

If you're a place where you never have energy, have a hard time falling asleep, gaining weight, and have no sex drive, than reevaluate your health. Are you exercising on a daily basis? Are eating the right foods? Here's a little lesson, it's 80% what you eat than how hard you workout, so eat the right foods.

Taking on raw food diet meals does not mean you have to drop cooked food. Just add more of vegan diet to your everyday life.

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Why the Hype Around Paleo Foods and Weight Loss?

The Link between Weight Loss and Paleo Diet Foods

Most weight loss dieters are guilty of having attempted at least 5 fad diets. If not a diet consisting of a cruelly restricted eating regime then a sudden weight loss diet powder to be blended with either milk or water and taken once or twice a day in place of a meal.

For some dieters losing weight is an ongoing battle, however with the Paleo diet foods eating plan, weight loss is a natural process with the added bonus of a healthier lifestyle and added vitality. Grain, dairy, legumes and all related products are excluded from the Pale diet food plan.

Paleo foods or caveman foods were totally natural, organic, wild and seasonal, uncontaminated by preservatives, growth hormones, insecticides and the like. The caveman diet is the original diet designed by nature for the healthy development and care of mankind. The addition of chemicals, additives, flavor enhancers etc of modern day convenience foods results in disruption of the natural digestion and absorption of required nutrients. It is only since the advent of commercial farming, animal breeding and production of processed foods that excess gaining of weight appears to have become a problem and threat to human health.

Besides being used for healthy weight loss, the Paleo diet foods plan has been successful in treating a number of modern day ailments such as type 2 diabetes, allergies, asthma, irritable bowel syndrome, menopause, acne, arthritis and various other health disorders.

Eating unprocessed natural foods that are low in carbohydrates is a natural path to healthy weight loss. It is purely reverting back to an eating plan that was intended for the human body. Considering that today we are still 99.9% genetically related to our caveman ancestors it certainly stands to reason that the diet that afforded them a healthy and robust life is the diet that we should still be embracing. There is no record of obese or overweight cavemen.

Firstly for the caveman to be able to eat there was no running down to the local supermarket refrigerator for convenience processed and pre-packed foods – it was lots of energetic foraging and hunting. Secondly the caveman was constantly hunting and gathering and therefore exercising. Initially when you set out on the Paleo eating plan with the change of diet you can expect a reasonable weight loss. There then could follow a borrowing out or slowing down and it will take more effort eg exercising regularly and adequately. Weight loss will be regular and you can be assured that it will be fat and not muscle that you are losing. Excess fat is what we need to target and lose not muscle loss and with the Paleo diet plan it is exactly that which will be targeted.

Yes, to a degree, calories need to be watched but if you are sensible and portions are reasonable the weight loss will come automatically and naturally. Paleo food diets or the caveman diet is so totally natural to our body on this diet you will feel content and satisfied and cravings for starchy, greasy and sweet foods diminish and ever disappear. Suddenly you are controlling your eating habits naturally and you are now eating to live and not living to eat.

No doubt you will have the odd gnawing hunger pang in between meals, mid-meal snacks are allowed just be sensible and have a snack from the Paleo foods list. The Paleo diet food plan is the intended eating regime designed by nature for the human body. On this plan your body will digest and metabolize the food to maximum efficiency.You find you that not only do you have more energy but you will be healthier, happier and slimmer.

The weight loss and Paleo diet plan is your solution to long term maintenance of fitness, health and vitality.

Good luck, enjoy – you will have no regrets !!

For a full list of allowed foods see article headed Paelo Diet List.

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Ways On How Lower Cholesterol Is Achieved

Certain things must be considered before deciding which cholesterol lowering technique will be used. How lower cholesterol can be achieved depends on one's mentality.

Lifestyle and daily habits are proportionate with your cholesterol level. Particularly, diet directly affects the amount of cholesterol in your blood. When it comes to your daily lifestyle, habitual smoking and sedentary ways of living are also considered as key features. In some cases, it can also be hereditary.

Diet needs to contribute a positive effect to one's health and functioning. Food labels are now mandated to state the exact cholesterol content of the item. Unfortunately, this is not enough to base our choices. If you want to get involved in foods that are natural and cholesterol free, you should have enough knowledge regarding foods and their contents and how it affects one's body and well-being.

A healthy habit and lifestyle takes time. One must learn how to live with it. The kind of preference we have will determine our health condition and our risk for susceptible diseases in the future. Sad to say, the leading cause of mortality worldwide is lifestyle related. This shows how uncontrollable people get when it comes to their desires. They forget the things they should avoid. They continue to satisfy their personal cravings.

Right choices are absolutely vital. Total wellness starts with proper diet and nutrition. Let us not abuse the abundance of food we have. Limits need to be imposed on ourselves. Some people eat more than three meals a day. As a result, their body processes food overtime and the excess stays in the body.

Eating well does not mean eating much. Typically, making use of a low-fat, cholesterol-free diet is the proper way of eating. Animal products must be limited. These are high in fat content and the main source of cholesterol. If you can not live without meat in your plate, lean meats are available in some meat shops.

Aside from diet, healthy lifestyle is particularly important. One must stay active since the body is designed to move. If one decides to live as a bum, their wellness potential is at risk. Cholesterol levels increase in this situation because different processes in the body stay inactive or impaired. Keep in mind that every excess needs to be eliminated. Physical exercise is necessary to burn fats from your diet intake. A good exercise must be done three times a week for thirty minutes. Aside from low cholesterol, your mind and body will stay active and more productive. You do not have to worry about getting easily stressed or tired.

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