Superfood Splendor for Your Blender

The term "superfood" has been thrown around recently to describe many edible items that may not necessarily fit the bill. An unfortunate example of this occurred on a well know street where a big yellow bird and disgruntled trash dweller have occasionally been spotted. Yes, sunny day, sweeping the clouds away, on my way to where the air is sweet, can you tell me how to get, how to get to Superfood Street...not exactly. Four new characters have recently moved into apartment B12 on Sesame Street: broccoli, banana, whole wheat hamburger bun, and block of cheese. All of them qualify as food, but two are not particularly super. While Mr. Broccoli, sporting the green afro and bleeding vitamin C, is a legit superfood, and his buddy Mr. Banana is considered a healthy food, Whole Wheat Hamburger Man and Block of Cheese Guy should not have been put on the lease. These two cats need to find their own little efficiency down Unhealthy Lane somewhere.

All jokes aside, there is no legal definition for the term "superfood". Hence anything can be called a superfood for the sake of marketing and selling products. Yet, common sense and most grandmothers will tell us that a stalk of broccoli will be a healthier choice then a block of cheese. We can also safely assume that most dietitians and nutritional scientists who are not proponents of the superfood label will also not advise their clients to consume gallons of ice cream for its health benefits. It is common sense and knowledge that some foods are better for us then others, and these are usually of the natural, unprocessed, straight from Mama Earth type, as in vegetables, fruits, whole grains, nuts, and seeds. Furthermore, a few of these healthy foods possess nutritional properties superior to the rest of the edible world, hence deserving of a superfood status.

Before delving into the particulars of superfoods and their benefits, I would like to reintroduce my favorite kitchen appliance from my previous article on Blendanomics. This, my friends, is the awesome blender, a vehicle to convenient superfood consumption. I find that blending a health shake is the ideal way to take in superfoods, especially since some of them come in powder form. This method also presents the opportunity to consume a wide array and number of superfoods simultaneously.

Sample Superfood Blender Medley

I suggest a nice mix of fruits and vegetables (all of which are healthy foods if not superfoods), as the base of a superfood shake. And their combination should produce something that appeases your palate. Feel free to choose from the following, which are available at your local grocery store or supermarket most of the year:

- Bananas (good source of iron, potassium, and a source of natural energy)
- Kiwi fruit (great source of antioxidants, vitamins C,E, and A, fiber, and potassium)
- Avocados (provides twenty essential nutrients and is excellent for weight control)
- Apples (great source of soluble and insoluble fiber)
- Kale (contains large amounts of vitamin, minerals, and phytonutrients)
- Spinach (excellent source of antioxidants, phytonutrients, vitamins, etc)
- Carrots (great source of beta carotene and good for the eyes)
- Limes (excellent source of vitamin C, aids with weight loss, and a medicinal food)
- Blueberries (high in fiber, vitamin C, and antioxidants that fight cancer)
- Strawberries (great source of vitamin C, fiber, and folate).

Of these fruits and vegetables, the following are commonly considered superfoods: kiwi, avocado, kale, spinach, blueberries, and limes. Combining them with some of the other healthy fruits and vegetables mentioned above will provide a super base for your superfood shake.

The next healthy and super food options for your creation can also be located in most grocery stores and supermarkets. After thoroughly blending your fruit/vegetable base, you can add the following foods into the blender:

- Organic plain yogurt (great source of probiotics, calcium, and B vitamins)
- Coconut milk (contains lauric acid which has anti-bacterial, anti-fungal, and anti-viral properties, also a great source of vitamins and minerals)
- Almond butter (great source of minerals and antioxidants, also good for the heart, may lower blood pressure, control blood sugar, and aid in weight control)
- Turmeric (a medicinal masterfood, has been used for centuries as a healing agent in Indian medicine)
- Cinnamon (a great source of minerals, may lower bad cholesterol, regulate blood sugar, and aid in weight loss)
- Oats (excellent source of fiber, known to lower cholesterol, and a good source of protein...will also turn your shake into a meal)

After maneuvering through the second level of healthy and super foods, it's now time to delve into some top notch additions to your health shake. These superfoods are not common to most of us but have been health staples for centuries in other parts of the world. A few of them may be available at your local supermarket, but the best bet is to find these foods at a Wholefoods or another health food store. And since most of them can be attained in powder form, they are an easy addition to your blender splendor. Without further ado, the next level of superfoods:

- Goji Berries (stimulate the secretion of human growth hormone, contain powerful antioxidants, increases stamina and endurance, enhance libido, protect DNA, and may aid in weight loss).
- Hemp Seeds (contains ideal balance of Omega-6 to Omega-3 fatty acids, is a source of complete protein, and is a great source of trace minerals)
- Chia Seeds (excellent source of energy, keep the body hydrated, easily digestible, and stabilize blood sugar)
- Aloe Vera (is an anti-inflammatory, aids in digestive issues, great source of essential minerals, vitamins, and enzymes)
- Acai Berries (powerful source of antioxidants, protein, and dietary fiber; aid in weight loss, digestion, and energy)
- Spirulina (the highest protein food with the highest concentration of beta carotene, vitamin B-12, iron, trace minerals, and the essential fatty acid GLA; enhances immune function and RNA)
- Maca Root (provides energy, strength, and endurance, enhances libido, and aids the immune system). It is highly recommended to research maca before usage due to possible side effects.

Now that you have a thorough list of healthy and super foods to choose from, take out your blender, clean it, wipe it down real good, let the creative juices start flowing, and make an incredible super-healthy shake! For anyone feeling a bit overwhelmed with all this, here's a not-so-basic recipe to get you started:

- 2 small bananas - 1 kiwi - a handful of fresh spinach
- ½ of a Granny Smith apple - ¼ of a lime - a handful of goji berries
- ½ cup of plain yogurt - 1 small carrot - 2 to 3 dashes of turmeric
- 1 tablespoon of hemp seeds - ½ cup of water - 1 teaspoon of maca
- 1 inch piece of aloe leaf - lots of ice!

The above should produce an entire blender-full of awesomeness. If you are not ready to consume all of that or don't have a friend around who is willing to experiment with you, then make this in the morning, drink half, and refrigerate the rest for later in the day. Ideally, we want to consume the super shakes soon after preparation because they may not refrigerate well. Also, the color of your shake will probably resemble something you may not want to drink. If this becomes an issue, use a colored cup or mug instead of a clear glass. Lastly, the flavor of the above recipe may not be to your liking, and this is fine. Experiment with food combinations that you like to develop a super shake of your own.

At the end of the day, a superfood shake is not going to cure every disease known to man, but there is a good chance that it will make you feel better on a daily basis, providing energy and an overall sense of well-being knowing that you are giving your body a wonderful amount of nutrients. And if you do not feel confident enough to begin creating shakes with double-digit ingredients, make yourself a simple fruit and vegetable smoothie combo and see how that makes you feel. The purpose is to introduce high-quality nutritional foods back into the American diet so that everyone can experience each day at their highest level of health. You are what you eat, thus consuming something called a superfood shake can only lead to one thing: a super consumer!!! Be creative my friends, and enjoy your creations.

Norbert Niakas, Health Coach

Article Source: http://EzineArticles.com/?expert=Norbert_Niakas

Cinnamon - A Sweet Way to Burn Fat

Many spices have been shown to boost the body's ability to burn fat, and cinnamon is one of the most popular agents! Cinnamon is a commonly consumed ingredient that can be added to a variety of foods and recipes to provide dieters with tastier treats and enhanced benefits for weight loss.

The Secrets of Cinnamon and its Fat Burning Powers

According to the United States Department of Agriculture, researchers have revealed that the simple consumption of cinnamon boosts the body's metabolism. These reports found that when consuming only ¼ to 1 teaspoon of this spice, the body's metabolism can even be increased 20 times beyond its natural ability, allowing the body to burn stored fat and calories more quickly and efficiently. Essentially, when the body's metabolism is enhanced, the body is able to utilize stored fat cells for energy. When dieters have a slow metabolism, their body does not burn off this stored fat, leading to weight gain or inability to lose weight.

Also, when consumed with other foods, studies show that cinnamon additionally helps the body to metabolize sugars more efficiently and effectively, leading to a decrease in blood sugar levels. By lowering the body's blood sugar levels, the body is able to regulate its energy levels, food cravings, hunger signals, while this also decreases the body's tendency to store fat. With the benefits of a boosted metabolism and blood sugar balance, cinnamon ultimately helps the fat cells in the body to become more responsive to insulin levels in the blood, leading to incredible fat burning and weight loss benefits.

Adding This Sweet Spice to Your Life

To add this tasty fat burning food to some of your favorite meals or snacks, consider sprinkling a bit of cinnamon on items such as:

• Add a bit of cinnamon to tea or coffee. Many fall-flavored teas combine well with cinnamon, especially apple and berry flavored teas. Or, try out some teas that already contain cinnamon in the flavor profile-with these, you can even add a bit more to your cup!
• If it appeals to your palate and taste buds, increase the designated amount of cinnamon when it's included in recipes. If you really like the flavor boost, you can even try doubling the measurement that's suggested from your favorite recipes to boost the weight loss benefits.
• Add cinnamon to other non-flavored foods that help with weight loss [http://www.bestfatburningfood.com], such as:
  • Plain oatmeal has incredible fat burning powers, but these weight loss benefits are often only experienced when oatmeal is flavorless, as the varieties that are flavor-enhanced often contain fattening agents and added sugar. To benefit from oatmeal without packing on pounds, add cinnamon to your morning meal!
• Plain yogurt is another great agent for weight loss, but also provides consumers with a bland and boring taste. Mix in cinnamon to spike and spice this healthy snack.
• Cottage cheese is another popular diet food, as this product contains a low-sugar and high protein nutritional profile. To sweeten this snack, add a bit of cinnamon to fat free cottage cheese, while you can also try adding some no-calorie sweetener, such as Splenda, to further enhance the flavor.
• Add cinnamon to seasonal fruits. For example, try adding this spice to baked or raw apples, or add extra cinnamon to pumpkin recipes, apple juice, or other healthy and natural foods.

John Hartie is a recognised authority on fat burning foods ,his website,[http://www.bestfatburningfood.com] provides a wealth of informative articles and resources on everything you will need to know about fat burning foods.

Article Source: http://EzineArticles.com/?expert=John_Hartie

Sports Nutrition Improve Performance Naturally

Nutrition is an integral part of peak performance. Correct foods allow the athlete a new found stamina and power they never knew existed. Nutrition when used properly separates an average athlete from a superior one.

The mind and body, similar to an automobile, always operate at top form when fueled with the top fuel. Anyone who has ever participated in a sport will attest to the fact that their performance is noticeably enhanced by proper diet and nutrition.

There are actual ways to improve performance even more so by learning how to boost Serotonin levels in the brain naturally and maintain balanced blood sugar levels in the body.

Your game is as good as the body and mind you bring to it. There is no need for special vitamins or drinks to improve your performance when you learn how to correctly use foods that are already in your kitchen. When used correctly they will naturally boost energy, maintain a calm demeanor and feed your brain. This is incredibly exciting once you learn how to use foods to work for you rather than against you.

Essential Rules for Maintaining a Strong Performance:

1- Protein: Learn how to use protein in your diet (protein from whole foods, rather than powders or bars). Protein enables you to maintain balanced blood sugar levels and is the precursor to Serotonin in the brain. Have a lean protein with every meal and snack for maximum effect.

2- Carbohydrates: All Carbs Are Not Create Equal- Along with lean protein, the right carbohydrates are essential to create a strong mind and body and supply the proper amount of energy which enables you to attain peak performance. Always choose the good carbohydrates, such as whole grains, fruits and vegetables, preferably ones that are lower on the glycemic index (lower in sugar). Avoid simple sugar carbohydrates (candy, cakes and sodas)at all cost to maintain balanced blood sugar levels.

3. Good Fats: Extra virgin olive oil, canola oil, flaxseed oil to name a few. Avocados, walnuts, almonds and salmon provide good fats as well.

4. Avoid Sugar Substitutes: These chemical food enhancers interfere with brain power and often create anxiety and irritability. They will affect your performance in a negative way and are not in your best interest to ingest.

5. Hydrate with Pure Water: Even slight dehydration affects your game by slowing you down and interfering with thought processes. A well hydrated body is calmer, more alert and able to withstand stress. Stamina will increase when the body is properly hydrated.

6. Never Skip Meals: When one skips meals, the adrenal gland releases adrenaline into the body to compensate for lack of fuel. This chemical leads to feelings of anxiety, excitability, racing heart and may interfere with your performance.

7. Avoid Protein Drinks and Bars for Quick Energy: They offer a quick boost for about 10 minutes and in less than an hour one crashes both mentally and physically.

8. Retrain the Brain- Learn how to tame an overactive mind filled with unproductive/negative thoughts. Your brain determines your performance. Learn to talk back to that mind and train it to work for you. By doing so, you actually enhance your performance, which always begins with a thought.

You have much more power over your performance than you could ever imagine. You have the tools and they are all natural. These tools enable you to feel better, achieve peak performance in your game, not just "once in a while" but all the time. By making these few simple choices, you make the choice stay at top form, every game. These choices enable you to create a mind and body that remains in the zone, without the need for artificial enhancement.

Learn to use foods in the best way possible. Learn to create a strong mind and body that will enable you to reach the zone and stay in it. This allows you to bring your best to every game and to life in general. You always have the power to do so. It's always a choice. A few simple changes is all that is necessary to achieve a healthy, sound and cooperative mind and body. Enter the playing field next time with the knowledge that you are prepared in both mind and body for whatever the game may bring.

Dr. Ronnie Freedman
http://www.ronniefreedmanphd.com

Article Source: http://EzineArticles.com/?expert=Ronnie_Freedman,_PhD

The Picky Eater Ten Commandments

As a mother of seven kids, I have been around the block and back with picky eaters. I've tried everything from sneaking in the veggie puree to playing the choo choo game. But finally, I have figured out that there are some basic truths on dealing with picky eaters. And just as Moses received the stone tablets on top of Mt. Sanai, I too, have received the legendary ten commandments of picky eaters from on top of a mountain of spinach puree, whole-wheat pasta, and carrot sticks. And I am sharing them with you. So back away from that golden calf of confusion and follow these ten basic principles to end the pickiness forever.

Thou shalt never underestimate the power of dessert.

For a long time I didn't want to admit it. I resisted the power of the chocolate cake and the oatmeal cookie. But I finally realized that there is true power in dessert. If a child knows they have to mow through a broccoli salad to get to a fresh-from-the-oven blondie that is filling the kitchen with a succulent aroma, then they will usually suck it up and follow through. Desserts hold power. Use them wisely.

Thou shalt honor thy health and the health of thy children.

Health always comes first when it comes to kids. If they know they eventually they will get some French fries and chicken nuggets, then they can usually become pretty demanding. Kids need to know that healthy meals are non-negotiable. Don't compromise on health just to get your kids to eat something. There are tons of recipes out there for healthy food that is tasty and delicious so eliminate the junk food

Thou shalt not deceive thy children with sneaky food.

I was one of the sneakiest moms on the planet. I would put carrot puree in spaghetti sauce, spinach puree in stews, and hide sea vegetables in my bean burgers. I also advised many moms to do likewise. The problem I eventually came across as my kids grew older is that this type of sneakiness removes kids away from delicious foods in their whole form. They will never appreciate veggies for what they truly are because they are taught to expect a diet of unusual tasting soups, burgers, and pizzas. I have begun teaching my kids a healthy respect for veggies and am pleasantly surprised at the outcome!

Thou shalt bring thy children into the kitchen.

Kids today are soooo removed from the food process. Many of them here phrases everyday such as, "get out of the kitchen. I'll call you when it's done." Fuggetaboutit! Kid need to be in the kitchen. Bring them in, teach them how to prepare food, how to chop, slice, sautee, and bake. I've found that only adults think cooking is drudgery. Kids see it for what it is meant to be-fun and games. The more you get them involved in food preparation, the less likely you will have picky eaters. So bring them in the kitchen. Blast the music, turn on the griddle, and make it a party!

Thou shalt not plan meals nor shop for food alone.

Children love feeling a sense of power. If they get to plan meals and shop for them, then they will want to enjoy them as well. There are tons of great kid-friendly cookbooks. Check some out of the library and try out some recipes. Set some health guidelines and then just let them go. They will likely surprise you with their choices.

Thou shalt make food a joy and eating a pleasure.

Food is supposed to be fun. When did adults forget about this? I inherited my love affair with food from a long line of southern women, women who understood that meals bring people together and eating delicious food puts smiles on faces. Mealtime is happy time around our home. Make an effort to have fun with your kids at dinner. Talk about their interests, play games at the table, and enjoy what you eat.

Thou shalt not cook angry.

I am a strong believer is negative and positive energy. One time I was seriously stressed out and I made pancakes. I followed the same recipe I always follow, but there were lots of leftovers and the kids didn't eat them the next day. I asked my oldest daughter why she didn't want any pancakes and she told me, "You can feel your stress in them." We actually have the power to affect your food through your energy, so never cook angry. That negative energy enters the food and enters your family. To me, it's just as important to pray before cooking as it is to pray before meals. Release the anger and worry, and allow yourself to feel peace, joy, and gratitude.

Thou shalt remain a parent and enforce dietary principles.

When it all comes down to it, you're still the parent and what you say goes. Don't ever think you need to operate a restaurant, filling orders and delivering the goods. When a meal is prepared, that's what the family eats, no exceptions. If your child wants to eat something different, then I have two words for them, "too bad."

Thou shalt model what thou teaches.

If your kids see you chomping chips and chewing chocolate, then they will do likewise. Model what you want to see in your children. Let them see you eat healthy food and loving it. There are plenty of times when I sing the praises of my cooking and smack my lips over my dishes. That's not arrogance, that's good cookin'!

Remember the dinner table and keep it holy.

If you only follow one of these ten commandments, let this one be it. Family meal time should be treated as a sacred event. Make an effort every day to gather together around the dinner table, to connect and share. This has been a place of some of our most intimate family moments and heated family debates, but the beauty of it is that we are all there-the family. Remember that family always comes first and the kitchen is a holy place indeed.

Hannah Keeley is the founder of [http://www.totalmom.com] and the mother of seven kids. She is the author of "Hannah's Art of Home" and "Hannah Keeley's Total Mom Makeover," and has appeared on the Today show, Fox and Friends, and the Rachael Ray show.

Article Source: http://EzineArticles.com/?expert=Hannah_Keeley

3 Foods That Cause Disease

Hydrogenated Oil

What is hydrogenated oil? Hydrogenated oil is oil that has been cooked at a high heat to make it last longer on the shelf. It is used in factories to make packaged food products like cookies, crackers, cakes, pastries, donuts, and potato chips. The best way to stay healthy is to STOP eating packaged food products that are made with hydrogenated oils.

Many of the fast food establishments and other restaurants deep-fry certain foods with hydrogenated oils. Such foods are french fries chicken nuggets, chicken strips, chicken, shrimp, donuts, oysters, clams, and fish. Both margarine and Crisco are VERY hydrogenated and are terrible for your health. The more solid the oil is, the more hydrogenated it is. When hydrogenated oil gets hot it liquefies. Always choose butter over margarine and never use Crisco.

Good oils are good for your health because they are natural. Good oils come from food products like coconut oil from the coconut tree, Extra Virgin Cold Pressed Olive Oil from the first pressing of the olive from the olive tree, nut oils extracted from nuts and seeds, and expeller pressed safflower oil from the safflower plant. When cooking and baking only use these oils and never reuse oil for deep-frying.

Refined Sugar

Refined sugar goes through an involved process, which virtually turns a natural sugar product into something toxic. Refined sugar originates from the cane or the beet. Factories take out all the vitamins and all the minerals to make a white crystalline substance called sugar. Manufacturers then label it as being PURE in big bold letters. But it is far from being pure - it is one of the most toxic substances known to man. P is for plastic. U is for ulcer. R is for rotten. And E is for Enemy. That spells P.U.R.E Sugar.

Sugar is highly addictive and many people are addicted to it and don't even know it. A physical addiction to sugar can show up in a condition they call alcoholism or diabetes, and allergies. Children and teenagers love sugar - they gulp it down with each soda pop they drink and gobble it up with almost every packaged product they eat - from loaf breads to peanut butter, and from pop tarts to breakfast cereals. The lists of refined sugar-laden foods go on and on and on and on...

Bottom line? Refined sugar is not a natural food and that is why our body begins to reject it in the form of illness. The good news is there are several forms of natural sugar substitutes, such as maple syrup from the maple tree, raw honey from the beehive, and Stevia sugar from the Stevia plant that will NOT cause health issues. Stevia is even safe for diabetics to use. Here is a good resource to find out all about Stevia sweetener from South America. - stevia.com

Refined Flour

Refined flour or better known as "all-purposed bleached flour" is not a natural food product. The beautiful whole wheat berry, where flour originates, has been stripped of all its life giving nutrients to make an incomplete food called white flour. Whole grains such as whole wheat flour still have all of the vital, life-giving nutrients left in it. Anytime we eat the whole food vs. the incomplete food we are providing our bodies a wonderful service because we are literally feeding it valuable food.

Whole grains undoubtedly contribute to better health, and help protect against cancer, cardiovascular disease, diabetes, and obesity. The fiber content in eating whole wheat products helps to rid toxic buildup through proper elimination. Substantial scientific evidence indicates that whole wheat products reduce cancer risk.

Young healthy bodies may not notice how white wheat products affect them - it may take twenty or thirty years for your body to begin to reject a poor daily diet but it will happen - that's a fact. After ten, twenty, thirty years of eating white wheat, hydrogenated oils and refined sugar products your body will begin to reject more and more food in the form of common illnesses introduced today in the doctors office. You may have allergies, constant fatigue, IBS, obesity, boils, constipation, diarrhea, gluten intolerance syndrome, diabetes, hypoglycemia, clogged arteries, etcetera, etcetera.

But I have more good news for you. Your body can be well again! But you have to stop eating refined packaged food products. There are so many different ways you can prepare whole wheat flour products. From donuts and bagels to heart-healthy waffles and pancakes to dumplings for chicken soup. You will notice a substantial difference in the way you feel and look just by changing over from a white wheat diet to a whole wheat diet. The benefits of eating whole wheat and other whole grains will provide you with a longer, healthier life!

I love sugar but sugar hates me! That's why I wrote the book Sugar Overload Syndrome: This book covers health issues such as ADHD, bipolar, hypoglycemia, alcoholism, depression and more. Provides simple, proven techniques incorporating a whole foods diet, cleansing, sprouting, juicing, exercise and herbs to treat illness. Includes wholesome recipes, two free cleanses and age reducing and skin enhancing chapters. Preview Chapters and Intro by clicking here: http://www.lulu.com/content/5259637

To read other books by Angie, click here: http://www.lulu.com/AngieLewis/

Article Source: http://EzineArticles.com/?expert=Angie_Lewis

The Right Type of Diet for Your Body Type

Many people plan to achieve weight loss by committing to a food diet without knowing how it will affect their body types. According to scientific studies, there is a significant link between your body type and the kind of food diet your lifestyle maintains. This was especially emphasized by Dr. Mehmet Oz on Oprah. The type of fat your body is storing will be easy to identify and eliminate when you recognize where most of your body's bulging parts are. What is more encouraging than knowing the specific type of food diet to speed your weight loss?

But first, you must know your body type to achieve its ideal state. These are particular body types, and which part/s of the body is/are bulging:

1. Pear - full hips, thighs, rear
2. Apple - belly fat/thick middle

If you want to lose weight, you can't just go on any kind of food diet. For the type of body you already have, your system has already adapted to its own ways. You can actually make use of how your own body already works to enhance your shape.

To understand the link between your body type and food diet, you should understand and target the kind of fat your body is dealing with:

If you are a pear type, you should know that the kind of fat in your thighs are healthier than that of the apple type, or those who have belly fat. Your kind of fat is subcutaneous, and it's harder to get rid of.

If you are an apple type, what you will have to eliminate is visceral fat. This kind of fat is linked to type 2 diabetes, heart disease, and cancer. Visceral fat is also one of the reasons your metabolism is slowed down. Next, apply these types of food diet, depending your body type:

For the pear type, a low-fat food diet is the key to losing weight. Remember to keep your meals low-fat, and always include low-fat dairy. The most recommended choices for low-fat dairy sources are cottage cheese, milk, and yogurt. Forget foods with saturated fats. Try to avoid eating anything processed liked canned goods as they contain hydrogenated oils. It should be easy to maintain this diet because the mentioned components of food aid weight loss easily.

For the apple type, it's best to start avoiding bad carbohydrates or anything refined and processed. Examples of these are white rice, white bread, and even pasta. Maintain a food diet only with good carbs like beans, fruits, whole grain, and vegetables.

Now that you've identified the crucial parts of your body to aim a diet for, the next step is to keep yourself motivated. For faster results, balance your diet with exercise of intensity suited for your body. Once you'll get the hang of it, your current body shape will be sculpted at its best earlier than you expect.

Article Source: http://EzineArticles.com/?expert=Abdur_Rajjak

How to Start Eating Right to Lose Weight

If you want to lose weight, you need to be eating right to lose weight. You should eat breakfast everyday; it is imperative that you eat breakfast. Even though you are sleeping, your body is still working so it needs fuel when you get up in the morning in order for it to function at optimum levels. Many studies have been done about how people function with or without breakfast and those who have had breakfast perform better and are more focused. It actually will help you to lose weight because if you eat breakfast you'll be less likely to overeat throughout the day. All meals should incorporate macronutrients (protein, carbohydrates, and "good" fats to keep it balanced. It is important to start eating right to lose weight. You cannot lose a significant amount of weight by just exercising alone. A good breakfast ideally should consist of whole grains, lean protein, and fruits or vegetables.

A veggie omelet with whole wheat toast and a small glass of juice is an example of healthy balanced breakfast. There are also meal replacement shakes or smoothies that can provide a source of adequate nutrients to help you face the day. Some of these can be prepared at an earlier time so all you can eat it on the go if you are running short on time. You should eat meals every three to four hours. It should be small meals because you will be eating five to six small meals per day. You shouldn't eat right before bed.

In fact your last meal of the day should be eaten three hours before bed. It may seem that you are overeating because there are many times that you do not eat that often, but given the right proportions, you should be right within your daily caloric intake. It will also help you be more alert and energetic all day long. Eating right to lose weight is imperative to lasting weight loss. You need to treat your body like furnace. You need to feed it fuel constantly in order for it to produce heat to function at optimal levels. The more you feed it the better it will run. The same can be said for your body. Your metabolism needs to be fueled in order to perform bodily functions that require energy. If you don't fuel it regularly, it will store food as fat to use it for future use.

That is why crash dieting in essence can sabotage your metabolism. It will store everything as fat because it doesn't know when it will be fueled again and what type of fuel it will get. Eating right to lose weight will actually help your metabolism burn at a steady rate. You should incorporate meal planning in order to start eating right to lose weight. It will take the guesswork out of what is for dinner, and you'll be less likely to hit high calorie foods with little nutritional benefit.

Did you find this article helpful? If you did then visit our website at [http://www.Weight-Tip.com] to find free tips and information on how to lose weight.

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10 Steps on Improving Your Metabolism

Feeling sluggish and low on energy? Do you feel like you work and work toward your weight loss goal and never seem to make any dramatic improvement?

You could be suffering from a slow metabolism. This does not have to destroy your weight loss efforts. You can dramatically improve your metabolism and boost energy without taking supplements.

Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process by which energy is extracted from food or how fast or slowly the body burns calories.

A few steps you can take to improve your metabolism naturally are:

1. Drink Cold Water - Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and remove toxins and fat. Drinking ice cold water before meals will shrink your stomach so you feel full quicker, and the cold water also helps to increase the metabolism.

2. Eat Every Three Hours - Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balance, meaning they should contain a complete protein, carbohydrates, as well as natural fat. Failure to eat consistently can lead to a slower metabolism and fat storage. Skipping meals slows down your metabolism. To ignite weight loss you need to be consuming the right foods throughout the day in a balanced manner.

3. Don't Skip Breakfast - Breakfast is the most important meal of the day, as it gets your metabolism running in high gear. You wouldn't drive to work on an empty tank and you shouldn't start your day without adequate nourishment. Your first meal sets your metabolism for the day and keeps it going as long as you eat every three hours. If you get up early and eat a late breakfast, you missed out on several hours of burning calories.

4. Don't Fear Fat - Fat has a bad rep. Many think fat makes you fat. This is false. The type of fat and how much fat you eat impact your body fat composition. Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter.

5. Omit Trans Fat - Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating "healthy" fast food, frozen dinners, etc. If it's man-made, it's not the best choice. Go with the foods Mother Nature provided to meet your fat loss goals.

6. Be Active Daily - Stay active at least six days a week. You can easily cycle cardio and weight training so it's balanced and not overbearing. In addition to that, take the stairs when possible or park further out to get that little bit of extra movement and keep the heart and lungs working optimally. Studies show little movements such as tapping your toes while working also helps to burn calories.

7. Do Cardiovascular Exercise - Cardio is heart and lung healthy. It also burns calories. Doing cardio first thing in the morning on an empty can tap into fat stores and keeps the body burning calories at a high rate for about an hour after cardio is finished. If you fail to eat adequately daily, this can work against you. Doing morning cardio on very low calorie die can burn muscle. Another good time to incorporate cardio is in the evening, after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session, choose one or the other or cycle between the two to prevent staleness and boredom.

8. HIIT It - Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock. The body is programmed to adapt. Therefore, the same cardio day in and day out can become stale real fast. Take one or two days a week and implement some HIIT to give the body an added shock.

9. Weight Train - Resistance training builds muscle, which is metabolically active tissue. The more muscle you acquire, the faster your metabolism. Muscle will put curves in the right places and allow you to eat more calories a day.

10. Listen to Your Body - Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don't train if you are ill or just simply too tired. Training in such a state can cause more problems than it solves.

If any of the above fail to prove results in 4 to 6 weeks, there could be an underlying problem, such as a food allergy, acidic pH, sluggish thyroid, hormonal imbalance, etc. If so, I recommend searching a natural healer in your area to determine the cause and work from there. For the most part, proper diet and herbs can correct any ailments.

Karen Sessions has been in the fitness industry since 1988. She embarked on weight training to overcome an eating disorder, Anorexia Nervosa in its early stages. She overcame the eating disorder, received her personal training certificate, competed in many local bodybuilding contests, and qualified for Nationals. Since then she’s went on to write six e-books (weight loss, female bodybuilding, contest preparation, leg training, figure/fitness secrets, and cellulite removal). She writes articles for several fitness websites, as well as her own, www.theelitephysique.com, and also distributes a monthly e-newsletter. She has a very active and lively forum, filled with positive and supportive people with informative content. Karen’s sole goal is to educate others and help them apply that knowledge.

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Perfect Weight Loss Daily Activities

Use your time more wisely throughout the day to boost your metabolism, burn more calories, and torch that stubborn belly fat using the following simple easy to use activities during your day:

7 am- Wake up and do 2-3 minutes of jumping jacks, high knee raises, pushups, squats, lunges, or running in place.

7:15- Have a high protein diet with a good source of fiber. Studies have shown that a meal consisting of high quality protein and/or fiber helps people feel fuller longer throughout the day. Try eating scrambled eggs along with some oatmeal such as steel cut oats (quaker oats).

9 am- Drink some milk. A diet with plenty of calcium-rich dairy can enhance weight loss, according to a study of overweight people. Raw milk is the best source of calcium. Don't be fooled by the negative wrap given to raw milk. It's actually considered nature's most perfect food. Pasteurization of milk actually destroys beneficial bacteria along with the bad ones and destroys enzymes essential for nutrient absorption. Pasteurizing milk destroys all its phosphatase which is essential for the absorption of calcium.

10 am- Eat a protein-rich snack such as a turkey sandwich on ezekial bread with some Swiss cheese. Studies have shown that eating three 200-250 calorie snacks during the day helps burn fat and sustains energy throughout the day.

11 am- Take some time to walk briskly around the office for a while. Take a break from your desk to get your heart rate up a bit.

1 pm- For lunch have a salad and 6 oz portion of fish or chicken. You can even throw in a handful of nuts such as almonds for good fats. Adding some magnesium from these sources will help with your metabolism.

2 pm- Take another brisk walk

3 pm- Drink a good source of green tea. Studies have shown that green teas are rich in catechins which help reduce body fat.

5 pm- Have another snack. Try adding some spice to it such as cayenne. Foods containing spice from sources such as chili peppers contain capsaisin. Many studies have shown that capsaicin inhibits fat cellular development and can actually suppress the appetite. This has resulted in the birth of numerous red-pepper-containing diet pill formulations that claim to effectively assist dieters in their weight loss efforts, side effect-free.

6 pm- Hit the weights. Perform slow concentrated movements. This has been shown to trigger growth hormone production which helps to burn fat along with other added benefits.

6:15- Drink a post-workout shake containing quality protein and simple carbohydrates. The simple carbohydrates will stimulate insulin levels allowing for the shuttling of nutrients into the muscles which have just been worked out. This is called glycogen refueling.

7:30 Eat dinner. Eat a healthy meal such as chicken, lean beef, or fish along with some greens.

9:30 Relax. Read a book or whatever helps you block out the stress. Stress increases your cortisol levels. Cortisol is a steroid hormone which produces abdominal fat.

10:30- Get your zzz's... Studies have shown that losing sleep affects the hormones that control your appetite. Disrupting this hormone will leave you feeling less satisfied after a meal and cause you to be hungrier overall.

By making these small changes and using your time more wisely, you'll begin to see a noticeable difference.

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Article Source: http://EzineArticles.com/?expert=David_Szabo

Healthy Weight Loss by Lunching Right

Weight loss seams to be on everyone's mind these day but can it be done by eating healthy lunches?

If you are looking for lunch dieting tips, you should leave now as this is about eating healthy to your appetite and making livelong changes. Everyone interested in losing weight or starting an exercise program should first consult their physician.

It is possible to lose weight or maintain a healthy weight by lunching sensibly. When it comes to your children, too often, they get tired of eating the same sandwiches and might do like we did and just throw away the sandwich and buy a French fry with the milk money!

Variety is essential in making lunch an interesting meal or else people will be tempted to eat out and most of the time that implies unhealthy fast food.

If you have children who need lunches, you can have them help you participate in the preparation of their lunch the night before. This way, you will know their preferences, they will not be able to complaint as they participated in making their own lunch and they will be proud to do an activity with you.

Good lunch elements can be such things as: whole grain bread, English muffins, tortilla wrap, rice cakes, any leftover (if they have access to a microwave or they can always use their favourite thermos-again let them chose what thermos they want as what you might think is "in" might be so uncool!).

Greens are always a good choice to put in a child lunchbox. Prepare raw vegetables and place them in a nice airtight bag. A green salad can also be a great meal on its own. Be sure to put the dressing on the side and do not use eggs derived dressings.

If you are lucky and your children like Tuna, there are single serving portions cans that can be very handy.

Weight loss can be attained while eating healthy lunches which can include such products as cheese or other milk products like yogurt or yogurt beverages. Milk is also a very good source of calcium for a mother's bones.

There has been some recent scares about consuming uncooked deli meat contaminated by Listeriosis so caution is always warranted. Any meat or meat products should be cooked thoroughly before being put in a healthy lunch.

The worst thing a person can do if she wants to lose weight is to skip altogether lunch. After all, it makes no sense to go on about your day and spend all those calories and not put any quality food in your body. If you skip lunch, you will not lose weight as your body will feel cheated and you will probably suffer from uncontrollable hunger once you get home and ingest all kinds of empty calories in a very short period.

It is also important to plan quality snacks during the afternoon as it is not healthy to go hungry and again you will be tempted to eat empty calories when you get home. Such healthy snacks that can help you lose weight or maintain your ideal weight are: a vegetable juice, some nuts, dried fruits, a milk product like yogurt beverage, raw vegetables, a piece of cheese, etc.

When planning healthy lunches for you and your family keep in mind that lunch is a very important meal and that you will be tempted to go out and eat unhealthy if you don't have a satisfying lunch waiting for you.

Weight loss can be achieved by eating normal size, healthy meals everyday. We just then to forget this simple fact.

Nathalie Fiset M.D. is a family doctor, a certified hypnotherapist and an internet marketer. She is also a mother of four. Her passions are medicine, hypnosis, internet marketing, her family and helping others, among others! For more information, please visit [http://www.weightlossyap.com]

Article Source: http://EzineArticles.com/?expert=Nathalie_Fiset