Is Your Breakfast Making You Fat?


Reblogged from: Yahoo Health                                                                                                                                                        Is Your Breakfast Making You Fat?                                                                                                                                                             Despite what your barista says, a jug-sized latte, even with all that milk and sugar, isn’t a meal. “For most busy women, breakfast is based on convenience, which can backfire nutritionally,” says Bonnie Taub-Dix, R.D., author of Read It Before You Eat It. Your brain needs certain nutrients early on for all-day concentration and problem solving. Plus, people who start their day on empty are 75 percent more likely to be overweight than regular A.M. eaters, Preventive Medicine reports. Rethinking that Trenta iced coffee yet? Read on for great morning meal suggestions. And you can get even more slimming breakfast options by signing up for our Drop 10 plan.

ANATOMY OF A PERFECT BREAKFAST

A too-big start can make for a too-big you. Shoot for getting 25 to 30 percent of your daily calories: about 400 if you’re trying to lose weight, 500 if you’re maintaining or 625 if you’re very active. Here’s the ideal breakdown.

53% carbs

“During the night, while you sleep, you burn through your stores of blood sugar, which is your body’s preferred fuel source,” says David Grotto, R.D., author of 101 Optimal Life Foods. “Carbohydrates replete these stores quickly.” But simple carbs (muffins, doughnuts, sweetened cereal) are a no-go: They burn fast and trigger crashes and cravings. Instead, opt for complex ones (oatmeal and whole-wheat bread) that are high in hunger-fighting fiber, digest slowly and give you sustained energy. Your goal 35 grams to 65 g carbs; 6 g fiber

27% fat

Go for the heart-healthy unsaturated fats found in nut butters or whole nuts, avocado and olive oil. Avoid the saturated fat in butter, bacon and full-fat cheese. Fat digests slowly, preventing those midmorning munchie attacks. Your goal 7 g to 15 g fat

20% protein

“Protein makes you feel full longer by turning on and upping levels of natural hunger-busting hormones, like cholecystokinin, and keeping the hunger-inducing hormone ghrelin in check,” Grotto says. You may need to combine multiple sources (e.g., egg whites, nonfat yogurt and skim milk) to get enough. Your goal 15 g to 25 g protein

5-MINUTE MEALS

In a SELF Facebook poll, nearly 30 percent of you said you skip breakfast at least once a week. Not a good way to start the day! Instead, whip up one of these delish, super speedy eats.

Sweet Cheese Pita With Green Tea

Spread 1 teaspoon honey mustard on a 6-inch whole-wheat pita. Top with 1 3/4 ounces thinly sliced light Brie and 5 halved red grapes; microwave until cheese melts, 30 to 45 seconds. Serve with 1 apple and unsweetened green tea. THE SKINNY 401 calories, 11 g fat (6 g saturated), 64 g carbs, 10 g fiber, 19 g protein

Peanut ButterBanana Smoothie

In a blender, process 1 sliced banana, 1/4 cup quick-cooking oats, 1/4 cup nonfat plain Greek yogurt, 1/2 cup 1 percent milk, 1/2 cup crushed ice, 1 tablespoon natural peanut butter, 1 tsp maple syrup and a pinch of nutmeg until smooth. THE SKINNY 386 calories, 11 g fat (2 g saturated), 59 g carbs, 6 g fiber, 17 g protein

Lemon-Ricotta Waffles With Blueberries

In a bowl, whisk 1/3 cup part-skim ricotta with 1 tsp grated lemon zest and 1/4 tsp chopped fresh thyme. Spread on 2 toasted whole-grain waffles; top each with 1/4 cup blueberries. Serve with 6 oz low-sodium vegetable juice. THE SKINNY 377 calories, 13 g fat (5 g saturated), 52 g carbs, 6 g fiber, 16 g protein

CHOW NOW

Flawless grab-and-go picks can be hard to find. These tasty options come pretty dang close.

Jamba Juice

Fresh Banana Oatmeal With Fruit THE SKINNY 330 calories, 4 g fat (1 g saturated), 71 g carbs, 8 g fiber, 10 g protein

Così

Roasted Veggie and Egg White Wrap; a Tall Chai Tea Latte THE SKINNY 421 calories, 18 g fat (7 g saturated), 43 g carbs, 11 g fiber, 32 g protein

Starbucks

Apple Bran Muffin; a Tall Nonfat Latte THE SKINNY 450 calories, 9 g fat (2.5 g saturated), 79 g carbs, 7 g fiber, 16 g protein

Subway

6-Inch Egg and Cheese Sandwich on 9-Grain Wheat Bread; an order of Apple Slices THE SKINNY 395 calories, 12 g fat (4.5 g saturated), 53 g carbs, 7 g fiber, 19 g protein

Einstein Bros

Nova Lox and Bagel THE SKINNY 477 calories, 18 g fat (9 g saturated), 63 g carbs, 3 g fiber, 23 g protein

Curious what your fave celeb munched for breakfast this A.M.? Check out stars’ healthy meals at SELF.com.                                                                                                       Cook, Diet food, Dieting, Eating, Health, Healthy Ways to Lose Weight, Human nutrition, Meal, Muffin, Peanut butter, Saturated fat, Weight, weight tips, Whole grain, Wine tasting descriptors

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Chewy Nut and Fruit Granola Bars


A Nature Valley Chewy Trail Mix Bar, fruit & n...

A Nature Valley Chewy Trail Mix Bar, fruit & nut flavor. Ingredients: almonds, raisins, peanuts, cranberries. (Photo credit: Wikipedia)

Reblogged: from Beyond Diet  

Try out this recipe for Chewy Nut and Fruit Granola Bars . Only the best granola bars, ever! And they stay chewy! 

            Ingredients

2 cups old-fashioned oats,1/2 cup sunflower seeds,1 cup chopped almonds,1/2 cup peanuts,1/2 cup raw honey,    1/3 cup of peanut butter,1 oz butter,2 tsp vanilla extract,1/2 tsp sea salt,1 1/2 cups dried fruit

            Directions

Preheat oven to 350 degrees.                                                                                                                  Place oats on half pan in oven for 15 minutes.
Meanwhile, combine honey, PB, vanilla,butter, and salt in saucepan and cook on medium, stirring constantly until well-combined. Immediately pour over cooked oats, add nuts and honey and mix until well-coated. Reduce heat on stove to 300 degrees.
For fruit, I use unsweetened apricots and cranberries.
Press mixture evenly into greased baking pan, and place in the oven for 25 minutes.
Remove from oven and allow to cool completely (about an hour) before cutting into 2 inch squares.makes about 20 bars.
Make sure to store in AIR TIGHT containers for them to last about 2 weeks.
Enjoy!                                                                                                                                                               Chewy Granola Bars, Chocolate chip, Cook, Eating, Granola, Health, Healthy Ways to Lose Weight, Honey, Human nutrition, Nutrition, Nuts, Peanut butter, Sunflower seed

Eat Oatmeal to Power Your Morning Workout


 Reblogged: from Shine on Yahoo                                                                                                                             Eat Oatmeal to Power Your Morning Workout.                                                                                                                                      If your morning workout routine includes a workout for your abs but you are not seeing any results, the problem might be related to what you’re eating. Your body‘s overall metabolism needs to be working top-notch to really have all that exercise pay off. The foods you eat can play a huge role in how well your metabolism works. Eating oatmeal may be the secret to powering your workout and boosting your metabolism.
Two years ago I started working out and having a more active lifestyle. In the first year I lost almost 20 pounds. However, the last 10 pounds were the hardest to drop. After a lot of research I realized that by giving my body some better fuel in the morning and adding a little bit of cardio, I could set it up for a full day of calorie burning. The best fuel in the morning is a mix of whole grains, fruit, and dairy. However, if you are like me, healthy eating can get boring. So, I discovered healthy eating recipes on the Quaker website .
My favorite oatmeal breakfast has been the peanut butter and jelly oatmeal bowl. Here is my healthy eating recipe that will satisfy a sweet tooth, power your morning workout, and rev up your metabolism:
                                                                                                                                                                       Ingredients: 1/2 cup 100% whole oats OR one package instant oats 1/2 cup of water 1/2 cup of almond milk (can use skim milk as well) 1 container of Dole single-serve sliced frozen strawberries (or about a 1/4 cup of fresh sliced strawberries) 1 TBS of creamy peanut butter
                                                                                                                                                                      Directions: Put the oats, milk, and water into a microwave-safe bowl and mix together. Place the frozen strawberries on top. Microwave the mixture for 1 1/2 minutes. Remove from the microwave and top with the peanut butter.
There are mixed reviews on whether you should eat before or after a workout. It is definitely not a good idea to work out on an empty stomach, but eating too much can make you feel sick while you are working out. Oatmeal, yogurt, and apples are all on the top ten list of metabolism boosting foods; eating them all together means your body will burn calories much better throughout the day.
By finding healthy eating recipes that combine metabolism boosting foods into one meal, you can help your metabolism work better and lose weight faster with less exercising.

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When Should Your Child Eat Organic?


Cover of "Healthy Food For Healthy Kids: ...

Cover via Amazon

When Should Your Child Eat Organic?                                                                                                                                   Feeding a family is never easy. Putting the right foods i front of your brood takes time, money and thoughtfulness. But what exactly does right mean? It’s tough to know, given all the competing information about organic vs. nonorganic foods. “Buy most things organic if money’s no object; but for most people, this isn’t the case,” says Bridget Swinney MS, RD, LD, author of Eating Expectantly, Baby Bites and Healthy Food for Healthy Kids. “I suggest families look at what their children eat on a regular basis and then look online to see how those foods rank in number of pesticides.” Then, buy organic versions of the favorite foods that are high in pesticides and standard items for the rest. Or take a look at this cheat sheet from nutrition experts on which kid picks are worth buying organic-and which aren’t. Photo by Thinkstock Buy Organic: Apples and Celery Sliced apples and ants-on-a-log are quintessential kid food, but think twice before buying non-organic apples and celery. These items absorb more chemicals and fertilizers than most produce. In fact, they’re the top two foods on the Environmental Working Group‘s (EWG) Dirty Dozen list, which ranks produce for pesticide exposure.

English: Trader Joe's organic milk label
English: Trader Joe’s organic milk label (Photo credit: Wikipedia)

 When People Think Healthy Food:             They almost immediately think ‘apples’,” says Isabel De Los Rios, certified nutritionist and founder of BeyondDiet.com. “Unfortunately, some apples are actually more harmful than healthy” because of the pesticide residues.Other popular children’s foods in the Dirty Dozen to buy organic: strawberries, potatoes, grapes and peaches. See 50 tasty foods under 100 calories. Buy Non-organic: Pineapple and Corn As a rule of thumb, you don’t need to buy organic produce with thick skins or peels. “They’re less absorptive of chemicals and fertilizers,” says Heather Stouffer, founder of Mom Made Foods. As a counter to the Dirty Dozen, the EWG created the Clean 15, highlighting produce that’s the lowest in pesticide exposure. Sweet corn and pineapple hold the second and third slots, respectively (#1 goes to onions, which aren’t a popular kid pick). Other conventionally grown, nutritious and child-friendly produce that made the Clean 15 list: sweet peas, mangoes, cantaloupe, watermelon and sweet potatoes. Buy Organic: Milk Unless your child has an allergy, he probably consumes a lot of dairy. And because some farms apply pesticides directly to cows’ hides and feed their cattle pesticide-treated grains, it’s important to serve organic milk, says Stouffer. Swinney, who recommends children drink two to three servings of milk daily, says, “Even if milk is low in pesticides, a child is getting at least 14 servings of it a week, so the pesticides add up.” If your child eats a lot of yogurt and cheese, opt for organic with those too. De Los Rios adds that hormones such as rBGH (recombinant bovine growth hormone)which extends the duration of a cow’s milk production cycle-are another reason to consider buying organic milk. Though BGH hasn’t been proven to have harmful effects on children, “You’ll greatly reduce your child’s exposure to growth hormones and antibiotics,” she says. However, Chris Galen, Senior VP of Communications for the National Milk Producers Federation, notes that both organic and non-organic types of milk are heavily tested for quality and safe for kids to drink. Discover 7 foods that boost every type of bad mood. Buy Non-organic: Bread Between toast at breakfast and sandwiches at lunch, kids eat a lot of bread. In this case, though, organic doesn’t always mean healthy. “The ingredients are much more important than whether or not the label says ‘organic’,” explains De Los Rios. “Many kinds of organic bread contain high amounts of sugar, processed oils and refined flour.” She urges parents to look for brands featuring a short ingredient list with no added sugar. Whole-wheat, rice, spelt and millet breads all offer fiber and a rich mix of vitamins and minerals, thanks to the whole grains in each slice. Buy Organic: Eggs “The quality of an egg is only as good as the quality of the chicken that lays it, so it’s crucial to serve your child only organic eggs,” says De Los Rios. She asserts that organically raised birds deliver eggs that are higher in brain-boosting omega-3 fatty acids as compared to eggs that come from conventionally grown birds. Look for packages marked specifically as “organic,” a term that’s regulated by the USDA; “natural” and “cage-free” are largely unregulated terms. Learn which 8 foods help you live longer. Buy Non-organic: Peanut Butter Peanut crops are exposed to relatively high levels of pesticides, but by the time they turn into peanut butter the residues aren’t significant. “I recommend buying conventional peanut butter because it has relatively low amounts of pesticides,” says Swinney, citing a 2006 study by the USDA Pesticide Data Program.                                                                                                                                                                                                    However, Stouffer adds, if your child eats a lot of PB&J sandwiches-or is the type to smear peanut butter on everything from apples to pretzels-consider choosing organic peanut butter for the healthier ingredients. Buy Organic: Meat Whether it’s a beef burger or chicken nugget, organic is the way to go. “When purchasing meat and poultry, the extra cost per pound for foods with the label ‘antibiotic- and hormone-free’ is worthwhile. The USDA strictly regulates this language,” says Stouffer. But why is it worth it to pay almost double? “Many scientists suspect that giving our livestock antibiotics to help them gain weight is contributing to the rise of antibiotic-resistant bacteria in people,” says Stouffer. “When your child is sick with a serious bacterial infection, you need to know that the antibiotics are going to work.” Check out foods that look like the body parts they’re good for.  Healthy Ways to Lose Weight,Baby Bites, Bovine somatotropin, Eating, Environmental Working Group, Food, Health, Healthy Was to Lose Weight, Human nutrition, Milk, Nutrition, Organic food, Organic milk, Peanut butter, Pesticide, United States Department of Agriculture, USDA

The Special K® Challenge


 Want to try the special k challenge just follow these three steps:                                                                                             1.Replace 2 meals a day with any delicious variety of:

Special K® Cereal, Protein Shakes, Protein Meal Bars2.Treat yourself to 2 tasty, anytime snacks a day:

Special K® Protein Snack Bars
Cereal Bars
Fruit Crisps
Crackers & Chips
Protein Water Mixes3.Eat one sensible meal a day (you choose when). Need some nutritious ideas?

See our Challenge-friendly recipes                                                                                                                                                 These Yummy Ideas were not designed to be a part of the Special K Challenge,But you could work them into a ny healthy eating plan when looking for some yummy snacks.

( MINI PB+J SANDWICHES,Put peanut butter and jelly on these tasty Multi-Grain Crackers. Yummy! )

( BERRY DELIGHT,Mix Red Berries Cereal with Chocolatey Delight for one perfect pairing.)

( CHOCOLATE-COVERED BERRIES,Have chocolate milk instead of regular milk with your Red Berries cereal. It’s like a       strawberry/chocolate milk shake.)

( SWEET & SALTY TRAIL MIX,Mix Red Berries cereal, pretzel sticks and soy nuts or seeds. Super simple & yummy! )

( GOOD MORNING APPLE PIE,Top your Cinnamon Pecan Cereal with sliced apples. It tastes like a little slice of Americana! )                                                                                                                                                                                                          Here are some more great  fittness, and nutrition tips that may also be useful to you’r success as well. Now most of your favorite Special K® Cereals are made with whole grain and fiber, making them a deliciously, nutritious part of any balanced breakfast.
Diets high in fiber, combined with exercise, may help with weight management. Starting your day off with a serving of one of these
cereals is just one more great way to help you stay on track. Grab a bowl and a spoon AND enjoy!

                                                                                                                                                                                                                                                                                                                                                                                                                 Fittness  Tips.
  1. Mix it up. Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.
  2. Lift weights & your spirits. Studies show that even a little bit of exercise can affect the mood-controlling parts of your brain. Try a bicep curl by standing with your feet shoulder-width apart. Place your arms at your side and slowly bend your arm, bringing the weight up toward your face. Do 12 reps each and the next time you have a rough day remember to reach for a dumbbell instead of junk food.
  3. Change your scenery. Workouts getting a little boring? Trade the treadmill for some new terrain and explore a great path in your neighborhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.
  4. Be a team player. Join a recreational team at work or organize a day for you and your friends to play a game of kickball. Don’t worry about not being a great athlete—you burn calories whether you make contact with the ball or not.
  5. Leave the magazine on the coffee table. It might seem like a great way to keep yourself entertained during a workout, but if you can read captions in a gossip magazine, chances are you’re not pushing yourself hard enough. If you’re really into reading material, try downloading a podcast or listening to an audio book.
  6. Check your bags. Not your goals. Traveling these days will definitely get your heart rate up, but not in a good way. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there’s never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.
  7. Make prime time your prime time. Instead of taking a seat on the sofa, find a spot on the floor and concentrate on strength training during the half-hour episode. Side crunches and leg lifts will help tone your core without blocking your view of the tube. At a commercial, take your heart rate up a notch with sets of jumping jacks, lunges and push-ups. You’ll stay caught up on your favorite shows and your fitness routine.
  8. Defy your desk job. More and more occupations require workers to sit in front of a computer for 6 or more hours. And that lack of movement can take a toll on your body. Make a point to move every hour, whether it’s to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.
  9. Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money’s worth and the energy from everyone in the room will help improve yours. Don’t worry if you don’t know all the steps at first—think of what a big step you’re making for yourself.
  10. Optimize your playlist. Music has an amazing power to pump us up and get us going. Rather than relying on shuffle to get you through a workout, organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you’ll be working out to motivate you. Change it up every week by adding new songs or switching Mp3 players with a friend.
  11. Get your glutes in gear. Get on the floor on your hands and knees. Extend one leg and bend it to a 90-degree angle, raising it so that your toe points toward the ceiling. Bring the leg back down and repeat for 12 repetitions, then switch to the other leg. To maximize results, make sure you squeeze your glutes tight as you do it. Keep it up and pretty soon you’ll be working that backside into a smaller pair of jeans.
  12. Buddy up. Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.
  13. Dress for success. Before you start any kind of exercise routine make sure that your body is well supported. This means comfortable shoes, a strong sports bra (or two), breathable fabrics, and even a cute little headband. The less you have to fuss with during your workout (i.e. tugging at your shorts, pushing hair out of your eyes) the more you can focus on achieving better results.
  14. Hop to it. Boxers aren’t born lean and mean. It takes dedication and a little help from an 8-foot piece of rope. Jumping rope provides such a great full body workout that an average sized woman (5’4”, 140 lbs.) can burn more than 100 calories in just 10 minutes. So, next time that gym membership starts to pinch your pennies, pick up a rope and start hopping.
  15. Be fear free. One of the main reasons people avoid the gym is they’re afraid of being judged by other people. The truth is, the majority of people at the gym are there to focus on their own bodies, not yours. The sooner you overcome that insecurity the sooner you can focus on your fitness performance.
  16. Every minute counts. Don’t eliminate your exercise for the day just because you have a full schedule. If you’re crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You’ll feel better knowing you did something rather than nothing.
  17. Feel the burn. As hard as it may be to believe, that achy feeling the day after a workout is actually a great sign. It means that your muscles are activated and responding to your activity. So, don’t mistake a little soreness as a cue to stop. Instead, use it as proof that your body is already changing.
  18. Exercise before you eat. Instead of heading to the kitchen when you get home from work, set aside a half hour to an hour to get your workout in. Not only will it help you let off steam from your job, but you’ll be less likely to overdo it with extra helpings and desserts at dinnertime.
  19. Get a good base. When you’re doing a standing exercise, make sure that your legs are a good width apart. Having a stronger balance will help you perform a move easier and help you get more results.
  20. Burn big calories. Work the big stuff STAT! You burn more calories when you work many large muscle groups simultaneously. The next time you hit the gym, try running, jumping rope, skipping, even jumping jacks!
  21. Use your weight. YOU are all you need! Your own body weight can provide a great workout and build strong, sexy muscles. Try sets of lunges, crunches, squats and push-ups to get yourself going when you can’t make it to the gym.
  22. Move it. Something is ALWAYS better than nothing. Missed your workout? Get in at least 10 minutes. Pop in a DVD and get in a quickie, turn up your favorite tunes and dance around, re-create something from your favorite exercise class, climb the stairs or take a quick trip around the block.
  23. Change it up. Get that metabolism going! Change up your workouts with a little high-intensity strength training. Increase the weight, reps and/or sets you lift (and decrease the amount you rest in between) and you’ll start to see some sculpted, lean muscles (and you’ll keep your metabolism humming post-workout!)
  24. Break it up. Hate doing abs? Break up the monotony by putting a set of abs in between each set of your weight-training routine. Since you never have a chance to sit still and cool off, you’ll keep your heart rate up and burn more calories and body fat. Hooray!
  25. Give me 10. Ten minutes are better than ZERO. Can’t stand the idea of working out? We all have those low energy days. When you’re feeling ho-hum, head to the gym or workout anyway and promise yourself you can quit after 10 minutes.
  26. Go for the burn. Squat your way to a better you! The squat is one of the best lower-body exercises to hit your glutes, hamstrings and quads. Try using a stability ball the next time you’re at the gym for an extra burn. Stand with feet shoulder-width apart and put the stability ball between your lower back and the wall. Bend your knees 90 degrees—making sure your knees don’t go past your toes. Put your hands on your hips or hold hand weights if you really want to work.
  27. Use weights. Pick up those weights! Muscle burns fat, so the better your weight training sessions are, the less cardio you’ll actually have to do.
  28. Step it up. Wanna burn about 15 calories a minute? Jump on the stair climber (the machine that looks like an escalator) the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight (no leaning, ladies) and use the handlebars for balance only (NOT to support your body weight)..
  29. Skip the gym. Yep, you heard that right. It’s good to give yourself a change of pace…shock those muscles and make the most out of your workouts. Head to a hill with a friend and take turns running up (and down) it—see who’s “king of the hill”. Take a dance class. Play tennis. Play tag. Find a workout that reenergizes you and gets you excited about exercising again.                                                                                                                                                                                   Nutrition Tips:                                                                                                                                                                                                  1.Divide your plate. Divide your plate, conquer your weight. Fill half of your plate with veggies or salad (watch those fatty dressings!) One-quarter should be lean protein—fish, chicken or beef—grilled, baked or poached. And the last quarter should be starch—but watch the butter or oil. It’s easy to remember at home, or in a restaurant.                                         2.Drink your H2O. Feeling tired or hungry? You may just be thirsty. Make sure you get at least 6 glasses of water a day. Water helps your body transport nutrients and eliminate toxins. Get tired of all the agua? Add a cucumber or lemon slice to jazz it up!                                                                                                                                                                                3.Plan ahead. Curb the afternoon munchies by planning ahead. Tempted to hit that vending machine? Have some string cheese, protein water or a handful of nuts at the ready to help keep you satisfied.                                                             4.Ride the wave. Feel yourself getting ready to overindulge? These urges come in waves. If you can allow 10 to 15 minutes to pass, chances are the urge will pass with it. Occupy the time by moving around, calling a friend, taking a shower, going on a walk, or doing something relaxing and positive for yourself…you are definitely worth it!                                                5.Go for fruit. Fork over the fruit! Fruit is packed with vitamin and antioxidant power AND it contains fiber (which can help you feel more satisfied). Try some yummy berries: blueberries, raspberries, strawberries—they’re great on top of cereal or with a little part-skim ricotta cheese.                                                                                                                                         6.Watch portions. When you get takeout, think of it as two meals and split it with a friend or put half of it away before you even start eating. When you’re playing chef at home? Avoid serving plates or bowls; pre-portion your feast on a smaller plate instead. It will be more satisfying both to your eyes and your stomach!                                                                        7.Build willpower. Be smart when you eat out. Going to dinner tonight? Eat a balanced snack 1 to 3 hours before leaving the house: veggies with hummus, a non-fat yogurt with 1 tbsp chopped walnuts, 1 tbsp of natural peanut butter on whole wheat toast, or a piece of fresh fruit and a slice of lowfat cheese. The extra something in your belly will give you the self-control to say “no” to fatty appetizers and gigantic desserts.                                                                                                     8.Don’t skip meals. Skipping meals can cause low blood sugar, which means you’ll end up feeling weak (booo) and lightheaded (hisss). AND it can lead to overeating and food cravings later. Statistics show that people who skip breakfast are more likely to be overweight than people who eat in the morning. Never skipping a meal will help you stabilize blood sugar and control your appetite.                                                                                                                                               9.Learn to eyeball. Eyeball those portion sizes! Want to make sure you’re getting the right serving sizes? Use these tricks of the trade: 3 oz. of lean meat = a standard deck of cards. Half a cup of fruit, veggies or whole grains = an orange. 1 oz. of cheese = 2 dominoes.                                                                                                                                                         10.Choose the crunch. Choose fruit over fruit juice. The real thing is more likely to have higher fiber content and make you feel fuller…so always opt for the whole fruit when you can.                                                                                                         11.Move it. Feng Shui Your Fridge. It sounds simple, but just taking your good stuff out of the crisper, cutting it up so it’s ready to go and putting it on a more visible shelf can aid in your effort to eat better. (And it doesn’t hurt to move the fattening stuff out of sight.) You’ll be more likely to reach for a healthy snack if it’s front and center                                   12.Start Journaling. Keep a food journal noting what you eat, how much, when and where. Journaling can help keep you accountable for what you eat and help you think twice before overindulging. It can also help identify unhealthy patterns that may be inhibiting your weight loss.

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A Big Thank You to my Readers/Followers


Caribbean Trip 2010

Caribbean Trip 2010 (Photo credit: Loimere)

Just a little note to all my Readers present and future,I want to Thank you for your interest and I hope you are getting the best experience possible when visiting.I also hope you are taking advantage of the several links provided through out my site,as well as checking out some of the stores available.I am very pleased with how well my site is doing,and I have you my Readers to Thank for that. I enjoy providing helpful Information to people who may otherwise never find it.So my goal is to keep you interested enough to come back again and again for the latest Info,tips,recipes, and other related articles.Well thanks again for Visiting,and or Following wishing everyone a great day!