Showing posts with label healthy lifestyle. Show all posts
Showing posts with label healthy lifestyle. Show all posts

Thursday, June 27, 2019

Drinking a Cup of Coffee a Day Can Help You Lose Weight

According to experts a cup of coffee a day stimulates the so-called "brown fat", a mechanism that gives battle to fats.

Drinking a Cup of Coffee a Day Can Help You Lose Weight


Having a cup of coffee a day can help you lose weight: it's a discovery made by scientists at the University of Nottingham, so if you're a coffee lover this news will add a lot of extra points to your favorite drink.

According to experts a cup of coffee a day stimulates the so-called "brown fat", which is nothing more than a mechanism that gives the battle to fats and, if that were not enough, would be essential to combat obesity and diabetes.

The research was published by Scientific Reports and is one of the first to be conducted in humans to determine which components could directly and favorably impact the functions of brown fat, an element that is indispensable to burn calories and convert them into energy.

The so-called brown adipose tissue, commonly known as brown fat, is present in humans and other mammalian species.

Although it was believed to be present only in infants and mammals that tend to hibernate, it was recently determined that adults may also have this compound whose function is to generate heat by burning calories.

Drinking a Cup of Coffee a Day Can Help You Lose Weight


In contrast, white fat is the result of excessive calorie storage.

Those who are blessed with a lower body mass index (BMI) are those who have more brown fat.

According to Michael Symonds, of the University of Nottingham School of Medicine, who was part of the study team, brown fat generates heat by burning fat and sugar regularly in response to cold.

So raising its activity generates better control of blood sugar and fat, so when you burn extra calories you lose weight.

SEE ALSO: 5 Foods That Burn Fat

The team of researchers studied stem cells to determine if this delicious drink would help stimulate so-called brown fat. Thus, they managed to stimulate the ideal dose and then began to test it in humans to find out if the results were positive.

The technique used to draw their conclusion was the so-called "thermal image," by which they identified brown fat and measured its ability to generate heat.

In this way they identified positive results. They now concentrate on whether caffeine, the main ingredient of coffee, acts as a stimulus or whether it contains another component that helps to stimulate brown fat.

They also analyze caffeine supplements to determine if they respond in the same way. You may have wondered how many cups of coffee a day are safe for health? Here's what we tell you.

Going out for coffee is the most popular plan for the first date, so don't hesitate to accept, since the benefits can be more than you imagine: you lose weight and, at the same time, you find love.

Thursday, March 07, 2019

5 Happy Healthy Smoothies for Breakfast

Mornings are hard. Add declining temperatures and busier lifestyles into the equation and we barely have the energy to brush our hair, let alone think about preparing a healthy breakfast. When you have little time, energy and motivation, preparing a smoothie is a great way to save precious time amid the morning chaos.

Happy Healthy Smoothies for Breakfast


Read on to see 5 of our favorite healthy smoothies recipes to see which one is right for you:

1. You need to eat more vegetables


Add kale, spinach, chard, cabbage, cucumber, or a teaspoon of greens powder to your smoothie to increase your vegetable count for the day (and before 9 a.m., at a minimum). This green pear smoothie has a handful of spinach that is not only good for the digestive tract, but spinach has also been shown to help relaxation. Buy it in bulk and store it in the freezer for a cost effective addition to any recipe.

INGREDIENTS:

  • 1 cup packed spinach leaves
  • 1 cup packed kale leaves
  • 1 green apple, cored and diced
  • 1/2 lemon juice
  • 1/2 cucumber
  • 1/2 teaspoon raw honey
  • 1/2 cup water

2. You're starving an hour after starting work.


We are great advocates of eating fruits and vegetables, but without protein your hunger will only be satisfied for so long. Whey protein has been shown to keep insulin levels under control and whether you opt for a vegan version, or a dairy-free version, there are a number of powders on the market that contain a big hit of protein without the unwanted calories. Find out how to make your perfect protein-rich smoothie here.


INGREDIENTS:

  • 1 ripe banana
  • 1/3 of a cup of strawberries
  • 1/3 of a cup of blueberries
  • 1/2 a cup of kale leaves (remove the hard parts of the stalks)
  • 1/4 of a cup of almond milk or water
  • 1 tablespoon of ground flax seed
  • 1 tablespoon of whey protein (or your favorite protein powder)
  • 1 tablespoon of chia seeds
  • 1 tablespoon of acai

3. Need a Brain Stimulus


Whether you're dazed in the morning or need to turn on for an early morning meeting, blueberries have been shown to improve cognitive function. Rich in antioxidants and phytochemicals, smoothies made with berries (raspberries and strawberries also apply here!) Can make you look and feel younger too! This cranberry smoothie is combined with nuts that contain essential fatty acids to help you forget less and stay alert all day long.


INGREDIENTS:

  • 1 cup almond milk
  • 1/4 cup raw old fashioned oats
  • 1 cup blueberries
  • 1/4 cup greek yogurt
  • 1 teaspoon honey
  • 2 tablespoons chopped walnuts
  • 4 ice cubes

4. You're on a low-calorie diet


With less than 150 calories per serving, our test kitchen is perfect if you're trying to lose weight. Rich in calcium and protein (thanks to yogurt) this smoothie also works to aid digestion thanks to the known digestive enzymes of papaya. Avoid store-bought versions of this smoothie that can have more than 500 calories per serving!

INGREDIENTS:

  • 1 cup Coconut Water
  • 1 cup papaya fresh
  • 1/2 cup Plain Nonfat Greek Yogurt
  • 1/2 banana frozen
  • 1/2 cup ice

5. Want to be more alkaline


If you are lethargic, in a bad mood, in poor health, or with a sense of toxicity, your body may be in an acid state. Our body's healthy pH (hydrogen potential) level is seven, so any higher or lower level will have important effects on the body and health. Eating breakfast every day is one of the main recommendations when it comes to rebalancing your body's pH, and this alkalinizing smoothie is the perfect combination. Filled with fruits and vegetables, this recipe will help counteract the effects of stress, alcohol consumption and bad sleep habits that often lead to high acid levels.

INGREDIENTS:


  • 1 avocado, peeled and pitted
  • 1 cup raw almond milk
  • Juice of 1 lemon
  • A few leaves of kale
  • A few mint leaves
  • A few cucumber slices
  • Pinch of cinnamon
Happy Healthy Smoothies for Breakfast



What's your favorite smoothie recipe? Share it with us below.

Wednesday, July 18, 2018

Back To The Mat - More Yoga For More Variety

The term yoga can be translated as "integration", "union" or "connection". This primarily refers to the harmony between body and mind. Yoga has become a widely accepted means to compensate for permanent stress in everyday life, but this is exactly where the biggest problem lies.

Back To The Mat - More Yoga For More Variety


THE TERM YOGA...

...can be translated as "integration", "union" or "connection". This primarily refers to the harmony between body and mind. Yoga has become a widely accepted means to compensate for permanent stress in everyday life, but this is exactly where the biggest problem lies. The stress tempts to neglect the regular yoga exercises. This article should therefore help to hold on to the most sporty way of relaxation and to think more often only about ourselves and our well-being.

THE THING WITH MOTIVATION

Even the most motivated people are sometimes thrown off course. This is not unusual, the present holds its challenges and trials for all of us - both physically and mentally. Job, private life and leisure activities, all of which have to be integrated into everyday life, are very challenging for us.

In addition there are strokes of fate, relationship problems, psychologically strong strains, which we do not choose and which come over us. In addition, we ourselves are not immune to health hazards - this can also quickly become a problem for us. In times of such stress, we humans tend to reduce those parts of our lives that we regard as supposedly optional, i.e. that we do not consider absolutely necessary. However, we like to neglect the fact that it is precisely these aspects of our lives that make it worth living in the first place.

Our inner center can quickly be disturbed when we are struck by such blows. We can be very well-balanced people, and yet a really bad time can change everything. Therefore it is important to find the motivation for the things we love, because they can help us on our way back to balance.

YOGA - HOW TO GET YOUR MOTIVATION BACK TO YOU


HOW TO GET YOUR MOTIVATION BACK TO YOU

Well, how are we supposed to be motivated again? How are we supposed to find the time, peace and inspiration for regular practice again? First of all, we have to analyse exactly what ultimately caused yoga to stop motivating us on its own, as it should be. However, the reasons can also be to be found in yoga itself, instead of in the difficulties that lurk in the environment.

A few examples: The own ego becomes too big and the progress in yoga is too small and too slow for the ego. The frustration that the supposedly too little progress brings, one becomes impatient. But of course this is an absurd attitude, because yoga is not a competitive sport and certainly not an ego show. It should serve our well-being and our self-confidence (in the true sense of the word) and not our need to beat other people or to be better than them - we should refrain from this thought in principle.

Especially beginners suffer from impatience. They want to master advanced exercises as quickly as possible - but all this takes time and patience. If you don't bring them up, you can easily get frustrated. So - learning patience, over and over again on the mat, then perfecting the beginner exercises piece by piece and only approaching them after the advanced movements - this is the best method to stay on the mat for a long time. It is therefore best to consider whether the exercises you choose always correspond to your own progress. If this is not the case, it is also perfectly legitimate to shift down a gear.

YOGA - TAKE CONTROL OF YOUR LIFE


TAKE CONTROL OF YOUR LIFE

But yoga can only contribute in part to taking one's life back into one's own hands. Instead, self-reflective measures are at least as necessary. We should look at the partial aspects of our lives both individually and holistically in order to get back on track. But how can this be done, holistically and individually? Well, it's simple. Only when we analyse the different parts of our life, such as work, our private life, our spiritual side and our relationship life, can we discover what may have gone wrong so far - because something must have thrown us off balance.

Holistic means taking into account the interactions between the different areas of life. Because nothing just happens outside the context. Working life, for example, always has an impact on our private lives - our possibilities of enjoying our love life or practicing yoga. However, it is recommended that you start with an individual view and then go to the overall view.

And afterwards one must by no means regard oneself as a victim of processes or simply accept one's own situation - because with this way of dealing with things, one may not only quickly lose the desire to practice yoga, but also the desire to live. The first step towards improvement is usually the will to change - even if this is not always so easy to achieve. But if even the initiative is not there to take a different direction, life will in no way move in the right direction, that much is clear.

To take your life into your own hands means to develop acceptance for what is not changeable and to change what you actually have influence on.

Of course, phrases like "anyone can make all their dreams come true" are nonsense. For in reality our life is determined not only by what we do and want, but also by numerous other determinants. Nevertheless: May all these determinants with their definitions of our existence come down on us, our own attitude to existence should be as positive as possible. If this is not the case, we nail ourselves and become practically immobilized.

YOGA - ALMOST AS OLD AS THE MESCNHHEIT

But why should yoga be the right choice to contribute to life's happiness? Maybe it was the right thing to stop with the old tradition? Well, we should stop here and think about why we started yoga at all. What are the reasons that inspire you to start? The practice of yoga exercises has very positive health effects, and no one will deny that people's physical health is closely related to their mental state and can have extremely beneficial effects on it.

In addition, it is not for nothing that yoga is such an old method to bring body and mind in harmony. Instead, it is an instrument that has proven itself over thousands of years and offers proven and reliable services. Incidentally, this applies to the presence of people living in the West to a greater extent. Because in our time, existence itself is often so stressful that an oasis of peace and concentration can only work wonders for oneself.

Just as we have to analyze holistically what is no longer running smoothly in our lives, there is hardly a better way to get it back into line than yoga. But why is that at all?

YOGA - POSITIVE CHARACTERISTICS


POSITIVE CHARACTERISTICS

Now we should focus on explaining a little less generally and more concretely what benefits the yoga exercises can bring us. Well, first, it serves some health purposes. All yoga exercises are based on stretching, relaxing and concentrating on breathing. This process increases blood circulation in the body. The slow, controlled movement, relaxation and breathing does not stress the heart, but strengthens it and ensures an improved supply of oxygen throughout the body. Since we almost never concentrate exclusively on our breathing in everyday life, this is a welcome change and offers us the opportunity to consciously perceive it.

Speaking of consciousness - stress is now so deeply rooted in people's everyday lives that it is hardly noticeable any more, it is always present. Nevertheless, one should not come to terms with the feeling of stress - after all, the damaging effects on health are well known. Yoga may not work wonders here, but it can make a contribution, because it stimulates the parasympathetic nervous system - an important part of the vegetative nervous system. This is so important because it can send out relaxation impulses, which in turn should have extremely positive characteristics for your well-being. This is more than just working against stress symptoms, because prevention in this case is much better for health than aftercare.

Apart from all the stress, which naturally has an after-effect on our health, back damage should not be underestimated. Even if they appear as harmless wounds in everyday office life, they can cause more serious problems in the long run - until you can hardly walk. Here, too, yoga can help. By the way, these can also be a consequence of the stress I have just mentioned.

The best thing about yoga, at least in terms of health, is definitely that it helps to regulate the hormonal balance, which is so important for men and women alike.

But yoga is also a good choice for our spiritual side. Because yoga is more than just a lifestyle thing, yoga is an attitude. And that's why yoga is especially recommendable. Meanwhile more and more people are longing to occasionally leave the material world - but many do not feel able to take this step permanently. Therefore, asanas can help to promote the view of one's own life with an improved self-perception. After all, burnout can be a consequence, for example, if stress is not treated with the necessary seriousness, but is constantly reduced.

YOGA - HOW TO FIND YOUR WAY BACK TO THE MAT


HOW TO FIND YOUR WAY BACK TO THE MAT

But now the question is: How do you find your way back to the yoga mat? Well, it's simple. Firstly, we must be aware of all the advantages that we have already mentioned. Secondly, it is important to keep in mind that yoga can be the antithesis to our daily worries and thus a refuge in stormy times. What alternative is there? Neither the television, the Internet nor shopping can offer such a comprehensive and healing experience.

RELATED: How Yoga Helps With Weight Loss


MIX IT UP!

Maybe you have always practiced the same yoga styles and exercises and therefore the practice has become boring. A little variety can't hurt. So let us first dedicate ourselves to the different yoga styles that exist. Well, there are several additional interpretation possibilities for each yoga style, but it is clear that different styles also have different focal points, which can be more or less suitable for the individual depending on their own orientations and focal points.

While Kundalini Yoga, for example, focuses on the spiritual and spiritual, Ashtanga and power yoga are particularly physically intensive. For beginners it is certainly recommended to start with Hatha- or Vinyasa-Yoga, which both have relatively many variations and concentrate on slow movements, so that both are easy to learn.

Yoga - Other Workouts


OTHER WORKOUTS TO RESUME

Before you find your way back to yoga, you sometimes have to take detours. This means switching to other sports, for example. Many may prefer to go outside in the summer. If you can't get ahead with certain asanas, you can train your condition or certain muscles more specifically through other disciplines, for example.

Various points can help to make it easier to get started here as well. A positive attitude towards our own body, playing sports together with friends or exciting trend disciplines make it easier for us to become active in other ways. No matter whether you are inline skating in the park, jogging or trying out other sports such as trampolining or slacklining. All of them can make you feel better about your body and thus arouse your desire for yoga practices again.

Swimming, for example, is a joint-gentle sport particularly suitable for people with back problems, while working with free weights is not recommended for people with such injuries. If one already pauses with the Yoga exercises, one can try all kinds of different kinds of sport once and look in this way over the edge of plate - because the taking off of borders is actually taken a thought, which also arises from the Yoga.

Often it makes sense to combine yoga with other disciplines anyway, for example in order to power oneself to the full alongside the asanas.

EXCURSION: DOSHAS AND ITS EFFECT

The Doshas are extremely important aryuvedic provisions for the constitution of humans. They regulate both physical and mental constitutional conditions and should therefore not be completely ignored. There are three doshas, some of which attribute very different attributes to humans.

It is remarkable that the doshas are even described so precisely that peculiarities of the body structure such as size, face shape, eye shape, teeth, weight, hair, visibility of the veins and other specifications can be named. But that's not all. The doshas even determine what weather conditions people prefer and how they eat. But even with these very exact things is not over yet, because up to the characteristics like courage, how faithful a person is and other really intimate details Doshas can give information. To diagnose them, aryuvedic doctors make a very careful anamnesis to ensure that they are actually correct.

LIVING CONSCIOUSLY - EXPERIENCING A TIME OUT

Sometimes there are times when the best workouts and yoga exercises don't help anymore. There are times when everyday life literally flattens you out and the work-life balance gets completely out of control. So we need some time out. And time-out does not necessarily have to be understood as a simple time-out from work. Time out can mean getting out of your city, out of your circle of friends and far away from anything that causes stress.

Healing also means living carefully, even if it can sometimes be boring. How about a break far away from home, in a different time zone? There you can lead a life as it is hardly conceivable at home. Only pay attention to your own health, nutrition and nature. Meet people who have also decided to take a break and want to escape the promises of Western life.


But even if you don't need this colossal outbreak, targeted time out at home can be quite useful. These never happen on their own, because even on weekends there is always something to do? Only because you allow it yourself. So you have to leave a weekend free in advance - and also not allow any appointments. This is the only way to keep it free and ensure that there is time for yourself. Then off to the mat, to the sauna and to enjoy. No matter how time is spent, time-out also means mobile phone off and deliberately not taking advantage of some amenities, not spending time on the Internet and of course not answering e-mails. This is the only way to actually take a break from the blessings that modern life brings, but which can also quickly become a curse.

Koh Samui Yoga


INSPIRATION WANTED: HERE YOU CAN FIND IT

But without question, as already indicated, it makes much more sense to take flight and look for another place to find one's own center. But of course you should choose a suitable place - for example Koh Samui in Thailand or Sri Lanka. Apart from beautiful beaches, there are also some yoga retreats that are highly recommended and guarantee that one is not too distracted by worldly influences. Otherwise, of course, remote areas that are less developed for tourism are particularly suitable. Bali is preferred by many travelers, but of course this is also a matter of taste. The Dutch Caribbean attracts other people looking for meaning - a good research before departure is certainly a good investment of time to meet one's own needs.

RELATED: Yoga For Weight Loss

Friday, September 12, 2014

Your Weight Complications And Weight Loss

The visibility of extra fat deposits within your system helps your physical human body store excess fat, includes insulation for heat, and involves a layer of shock absorption. Your portion of physique unwanted fat, which you ought to have being healthful, need to encompass twenty five percent -39 percent for your man and for a girl it have to be 18 % -23 percent. For anyone who is a male and also have a entire body index variable more than 30 or a skinny fiber lady using an element 25 immediately after that you just are assumed about overweight.

Your Weight Complications And Weight Loss


Your pounds troubles may be determined with the many help around the Basal Metabolic Index, or BMI for brief. This is often recognized by splitting the load of the over-all entire body by your complete elevation. In case the BMI averages to get in extra of thirty you might be thought going to be possessing challenges with extra fat challenges.

You need to become common with yet prior to you decide to start which you are usually not the only anyone battling utilizing this type of in certain scenarios lethal condition. This dreaded health difficulties has achieved an epidemic amount within our nation right this moment. Which suggests that for your rather bare minimum 1 away from three individuals are obese within our way of living. Below are a few suggestions that have been recommended through the Office of Human Options and also the Department of Agriculture which will come under the standard eating plan pointers for all People today in America.

1. Fruits - This tends to be fruits of any kind of form together with fresh or tinned. Despite the fact that fresh new is better due to the organic and natural sweets that it contains

2. Vegetables - These contain dark Eco-friendly leafy vegetables such as broccoli and kale between many others. Also you should think of introducing orange veggies also. This involves these kinds of matters as sweet potato, carrots, and pumpkin amongst other people.

3. Calcium - Drink bunches of trim and fatty tissue cost-free milk, nonetheless these have to be taken in nicely balanced share.

4. Cereals and Pasta - You should pick out the entire grain pasta and cereals as these are typically far better in your overall health coupled with body fat decline

5. Protein - These characteristic these kind of factors as lean meat, poultry, and fish to phone some.

6. Unsaturated fat - Fish, nuts, and vegetables are all beneficial for this group to call a number of.

7. Salt - You ought to restrict your in general everyday use of salt. Usually do not take in greater than 2300 grams of salt in a furnished day. This equals to at least one tsp.

Moreover possessing a perfectly balanced diet regime approach you and skinny fiber need to also make sure to routine plenty of physical exercise as well. These kinds of factors like a brief brief stroll or operating are usually fairly handy in encouraging you shed weight. You may also test some cost-free hand exercise routines that could be prescribed by your individual trainer in the event you occur to own one. Also when you consume a lot of drinking water it's going to help you detoxify one's body from any toxic compounds that will enter the human body.

Becoming overweight generally is a issue for yourself however, if you follow the proper dietary rules you might find a way to become an ideal body weight once again.

Skinny Fiber Pills would be the solution for pounds challenges advised by medical practitioners.

Wednesday, August 27, 2014

Balance Your Diet's Nutrition Using These Tips

Education is the key in understanding nutrition. You must know what you're doing in order to make the best decisions. The tips from this piece will help you become healthier than ever.


Balance Your Diet's Nutrition Using These Tips


If you're almost full, don't eat anymore. This will stop your body from overeating, and let your body know it can begin the process of digesting. Eating until satisfied also helps you be the boss of your food, instead of the other way around.


Find healthy alternatives to frying your favorite foods. Fried foods are bad for you. This does not mean you have to eliminate all your favorite foods from your household. Just find new, healthier ways to cook them. Instead of frying try baking, braising, broiling, steaming, or poaching your meals instead.

Make sure that you are still eating healthy while you are pregnant. Just because you have cravings for unhealthy foods does not mean that you have to cave in to them, or that you can't find healthier alternatives. Make sure you are getting all the vitamins and minerals as suggested by your doctor.

You will want to consider pesticides and their effect on your food. They are generally portrayed as detrimental. But if you talk with farmers, you may come to a more nuanced view. For instance, you may hear that some fungicides are necessary; that a healthy crop cannot be produced without them, and that none of the chemical is retained on the produce you buy.

Try eating low-fat dairy products. Milk and cheese have very high fat levels, and instead of cutting them out of a healthy diet completely, try eating them in a more sensible, low-fat way. Try cheeses that are lower in fat, such as cottage cheese, and try purchasing 1% or 2% milk. This way you can still enjoy dairy foods and their benefits.

To get the proper nutrients, take a multi-vitamin. This helps you get vitamins and minerals that you may not get enough of in your food.

Trying out healthy new recipes is a great way to keep your nutrition quest fun and interesting. You can learn to make your own protein bars with just a few simple ingredients such as protein powder, milk, and natural peanut butter. You can also make something like oatmeal pancakes, much more nutritious than traditional pancakes.

Trying out healthy new recipes is a great way to keep your nutrition quest fun and interesting


If you are trying to have a healthy diet, be sure your family eats the same thing as you. Everyone should be eating as healthy as they can. If you make two meals, one for you and one for your family, you wil be more tempted to eat a bit of their meal which could be bad for your weight loss.

Don't stuff yourself at the table if you want to eat a healthy diet. Many people make the mistake of thinking they should feel stuffed after a good meal. Instead, you should just feel satisfied. Serve yourself smaller portions and use smaller dishes, so that you don't feel compelled to eat as much.

Try to include more tomatoes in your meals. The biggest benefit from tomatoes is their high concentration of lycopene. Lycopene is a powerful antioxidant that plays a role in the prevention of cancer cell formation. Research has shown that tomatoes also have potential benefits in the prevention of heart disease and lowering high cholesterol.

RELATED: Paleo Diet Beginners - Read This Guide To Get Started!


Nothing beats increasing your knowledge when it comes to making the right choices. Now that you are familiar with the advice of this article, then you know what you can do. No one can do this but you. It is up to you to become healthier.

Wednesday, April 02, 2014

Weight Loss Strategies: How to Plan for Success

By learning to plan, you are learning to empower yourself for success. Quite simply, it stacks the odds in your favor. Below are three quick and easy ways you can begin to do just that and reap the benefits planning will provide.




Weight Loss Strategies: How to Plan for Success

PLAN YOUR MEALS


Here is the "why" of this crucial step: it gives you a framework for your meals during a set period of time; it takes the guess work out of what you are going to eat; and guess work can often lead to poor food choices.

Knowing what you are going to be eating naturally segues into step 2 of your planning, deciding what you are going to be buying (the list)!

This is a great opportunity to pull out the new recipe book you recently purchased (or dust off the old one) and find a healthy dish you would like to try. It doesn't have to be fancy or elaborate; jot the items down that you will need, and thus you have already started your list.

Many people fear that having a meal plan restricts their choices. Fair enough that on Monday afternoon you may not know what you will be in the mood to eat for dinner on Thursday.

Flexibility is easy to achieve when planning your meals in advance. If you are shopping for the next four days, decide on four breakfasts, four lunches, and four dinners. If you snack twice during the day, you will need to get enough for eight snacks.

This will allow you more "in the moment decisions" about what you are going to eat. You are assured of having all the ingredients you need on hand, while also having the great benefit that your meals will be healthy, nutritious and ultimately support your weight loss goals.

Helpful tip: Break up the meal planning into smaller segments, especially in the beginning. It is much easier to plan three days worth of meals than a whole week. Also, if you shop several times a week, you can be certain of getting the freshest produce and reduce the risk of spoilage!

PLAN YOUR LIST


This task now becomes quite easy because it will naturally follow from your meal plan!!

Make the list, and stick to it. If you forget to write something down, don't just "grab" it in the store. Actually add it to your list -- even if you are already in the store. It may sound "silly" or trite, but psychologically it will shift your mindset to knowing that if it is not on the list, it is not going in the cart!

Having a list will significantly decrease the chances of "emotional shopping", which in turn significantly increase your success!!

PLAN YOUR SHOPPING!!


Once the list is done, pick a day and a time that you are going to shop.

ALWAYS eat prior to shopping. Plan for this!! Everyone (even the healthiest people) knows that it can be the "kiss of death" to walk into a grocery store hungry, yet we are all guilty of it at one point or another.

Get in the habit of going to the grocery store immediately after eating. Eliminating hunger from the equation will allow you to stay focused on the task of shopping from your list. If you are hungry, the foods that will sing to you are the foods that will not support your long term goals.

It is the sugary, processed foods that will practically jump off the shelf by themselves, calling your name as they do it. The likelihood is high that it will be more than one or two "unhealthy choices" that end up in the cart, and in these moments it is the hunger driving these decisions.

Helpful tip: If possible, avoid shopping on Sundays. Most grocery stores get new deliveries on Mondays, and usually the pickings are slim when it comes to fresh produce as the week goes on, especially the weekends.

If you shop twice a week, Mondays and Thursday will give you the best selection and the freshest meats, vegetables and fruits. And if it's once a week, Monday or Tuesday is the day you want to shoot for!!

Plan your meals; plan your list; plan your shopping. All these things will start to establish a pattern, and following this pattern will start to engrain these behaviors as habit. Establishing healthy habits will increase your success over the long term, and that is, after all, the ultimate goal of any healthy weight loss strategy.

As with any new endeavor, perfection is not necessary for success. Especially if this approach is completely new for you, it may take several tries before your figure out what works best for you, in your life.

The most important thing is you keep at it. Create the plan and you create the power... Plan to succeed!!

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

Tuesday, November 05, 2013

List of Fat Burning Foods for Weight Loss

Fat Burning Foods for Weight Loss
Gaining weight means that you are consuming more calories than you can burn in a day. This is in addition to eating more carbohydrates than you require. If you seriously want to lose weight, then you need to think about replacing refined processed carbohydrates with fat burning foods and enjoy their thermic effect. Beware that refined carbohydrates are major causes of obesity, insulin resistant, unwanted weight gain as well as other diseases related to dietary intakes. If unsure of what fat burning foods are, the following is a list of fat burner foods for weight loss.

1. Proteins are a very important type of food for weight loss. Its quality in your diet influences your metabolic rate hence favorably helping you lose weight. In addition to this it sustains your muscles as well as influences muscle fitness during weight loss. Beef meat is the most favorite type of protein for many people. However, it is higher in fat compared to other types of meat and hence should be eaten in moderation. If you really want to lose some pounds, the best types of meat proteins to eat include white meat (poultry) and fish meat.

2. Foods rich in fiber are also very effective when one is trying to lose weight. This is because they help you in keeping your colon clean hence keeping food moving faster along. If you are serious about losing some pounds, the following suggestions will work perfectly for you. Vegetable are highly rich in fiber some of the prime examples of vegetables include cauliflower, celery, zucchini among others. If eating vegetables night in night out is boring try shaking them a bit by stuffing them with pepper or making them into casserole. You can also enjoy them in form of vegetable salads.

3. Fruits are also an important part of the diet for a person who is serious about shedding some pounds. This is because they are also rich in fiber as well as most of them contain very little amounts of calories. Some of the best types of fruits to eat while trying to lose weight include apples, strawberries and oranges. If you choose to eat oranges avoid peeling all the white membrane off since it contains the highest fiber content. Apples on the other hand have high water content and contain both soluble and insoluble fibers while strawberries are very low in carbohydrates.

4. Cereals are also an important and very healthy diet for a person intending to drop some few pounds. High fiber cereals are the most preferable ones since they are bulky and hence fill you up on very minimal level of calories. Cereal based foods such as roasted corn, chapattis, white rice upmas, dhokla among others are a perfect choice. Cereal based foods for your breakfast can include oats, low sugar corn flakes and poha just to mention a few.

5. Last but not least, water, especially ice water, is a very important part of the diet for an overweight person looking forward to shedding off some weight. Taking ice water lowers your body temperature hence the body must compensate for this by burning more fats (calories) to keep it warm. This is in addition to that it has no calories and speeds up the late of digestion hence more calories are burnt. It is also good for filling you up hence reducing the need to eat more and creating an opportunity for more calories in your body. If you are not comfortable taking it plainly you can make t into soup and it will still serve its role in our weight loss strategy.

Monday, April 15, 2013

How To Stop Night Eating

Eating food items or snacks in the night-time is part of the American approach of daily life. After a hard day at work, you arrive home, plop yourself down in front of the TV, and immediately start eating-a bag of potato chips here, a pint of ice cream there, a package of snacks. By the time the night time news comes on, you have consumed inside just a few hours more calories and fat than would be acceptable for the whole day.

How To Stop Night Eating



Evening is the time to decompress, to do things that are personally satisfying to an individual, like making time for tv set, studying, chatting to close friends, and participating with the youngsters.

Unfortunately, whether you are unwinding or performing chores-consuming significant quantities of calories without being conscious is just about the quickest method to sabotage any weight loss plan. It is very frequent to make harmful snack and drink choices between dinner and eating breakfast the next am . This period of time is actually when we have the lowest amount of command over our urges and come up with the most detrimental meal possible choices. Really few people are satisfied and content with celery or perhaps carrot sticks as snacks, especially with large bags of potato chips, pastries, or ice cream close by. In reality, individuals who are satisfied with healthy and balanced snacks probably do not have a weight difficulty in the first place.

Counter to popular viewpoint, just about all of the proof demonstrates that evening hours eating, even right just before going to sleep, carries virtually no effect on bodyweight gain or reduction. The problem is not at which time of the day you consume food, but how many calories you take in in total.

The equilibrium between how much you consume and how much you burn up off will determine whether you experienced a calorie shortage that day, whether you matched up your needs, or, worst case situation, ingested more calories than you used up.

The strategy for evening eaters is not to deprive yourself of all evening foods, but to instead make cleverer alternatives.

In spite of an individual's routine of night time eating, the very first step to getting it under control is to stop bringing "bad" food items into your house. If pastries, sweets, and these creamy ice creams are usually not within your house at 10 PM, 11 PM or 3 AM, you cannot eat them.

Two types of eating patterns occur pertaining to the period of time between supper and breakfast time. The 1st, the "munchies," is the most common, although poorly managed. This is done by men and women who start eating after dinner and snack until they go to sleep. Practically 75% of all men and women with bodyweight difficulties fit into this group and for many, this is the major trigger of their bodyweight gain.

The second type of nocturnal eating occurs when the individual awakens from sleep, taking walks to the kitchen, and consumes anything he or she can uncover. Known as "night eating," this is a well-recognised clinical syndrome. The Night Eating Syndrome (NES) is both a sleep and an eating disorder. Studies from centers that deal with weight problems indicate that 10 percent of obese people suffer from it.

This behavior pattern usually involves significant mood disorder and often responds well to selective serotonin inhibitors (SSRIs, i.e., Prozac®, Zoloft®, etc.). It is often associated with the habit of skipping meals, the absence of hunger in the morning, and severe mood disturbances through the day. In these cases, more than 50 percent of one's daily caloric intake occurs after dinner.

Differentiating between these two types of nocturnal eating patterns from a therapy perspective is important.

People who have the evening "munchies" most probably have lifestyle concerns, and the "munchies" tend to be a dysfunctional habit that they have had all their lives. These people will certainly have to understand how to make better choices. Men and women with NES should first try a few straightforward modifications such as removing high calorie snacks from the home and replacing them with lower calorie, sugar free snacks.

In addition night eaters need to keep some of the carbs like bread in the freezer and do away with leftovers in the fridge since these are the categories of snack foods eaten at night.

If this does not deliver the results, they will need to look for the treatment of a medical doctor who is an expert in this dysfunction.