Low Calorie Diets

Despite that the thought of dieting is still appalling. The thought that so many who are carrying excess weight must face the same dilemma does not help. It’s a matter of will power and health related self-discipline and yet something makes me want to rebel against it.

Low calorie food is always in my freezer to avoid having to prepare such meals myself. This helps as they are generally delicious and take very little preparation. The question is how good are they in the long run.

On the advice of others cutting out sugar from my diet has seen some kilograms drop off. Salt is another non-essential when preparing my own meals. Living, however, in a cold climate is part of my problem along with the fact that sitting for long hours at the computer writing is extremely weight inducing.

In the last few months a gym has provided a healthy alternative and disciplining myself to go every day when possible is producing some results. Only through dieting, however, can I ever hope to get the fat off and an understanding of low-calorie food intake is the only way to do it. My research shows that on the whole they are pretty good value and sticking to them is a good alternative.

Norma Holt has knowledge that enables her to understand many issues. Political, social and behavioural problems are usually on her list for discussion and the depth of her research will amaze.

Detox Body With Raw Foods Diet

Before beginning any new diet it is always recommended to consult your physician. A detox diet consisting of raw foods is considered to have many health benefits. People have said that by eating a diet of 100% raw foods that they have had many health issues reverse. One great health benefit to start out was healthy weight loss in overweight people. Choosing what you eat wisely is key to this benefit. Obviously when a person who is overweight loses body fat, health issues such as high blood pressure, high cholesterol and triglycerides, type II diabetes, etc. tend to improve and become a healthy level.

It has been reported that when a person does a raw food detox that they did experience some negative side effects before the positive ones came forth. Some of these negative side effects are headaches, pain in the joints, congested sinuses and general malaise. This occurs as the toxins that have been stored in fat in the body get released into the bloodstream to be purged by the body. It is for this reason that it is advised to only follow the initial detox for about 10 to 12 days. The negative side effects may occur within the first 4-6 days of the detox diet. Once the negative symptoms subside, you will be able to notice the positive results. Just like with anything, you must first experience the pain before the gain.

Below are some ideas on what you may want to eat for a detox diet of raw foods.

For Breakfast you may try these Fruit and Vegetable Smoothies:

Blend your favorite fruit in a blender with green leafy vegetables of your choice…spinach, kale, lettuce whichever you choose. It may look disgusting, but the taste is wonderful. Try to use the ratio of 2 fruits to one vegetable. Children love these as well. You can also use raw cacao powder to change up the flavor, say with a banana and some avocado. You know your taste, so experimenting with whole raw fruits and veggies is fun and rewarding. The vitamin and mineral content is a great way to start the day.

For Lunch you can try these Salads and Dressings:

Mix your favorite salad greens/veggies with raw seeds and nuts…you can even include whole raw fruits to make a wonderful salad. You can use live vinegar and evoo (extra virgin olive oil) for a nice light dressing. You can even make a creamier dressing by combining avocado with nut butters and tomato juice. Just blend them all together in a blender.

You may also try grating some butternut squash or carrot with a nut milk and some seeds such as pumpkin or sunflower thrown in. Blend this as well. Again, you can experiment or there are many great recipes and cookbooks available created for veganism and healthy eating in general.

For Dinner it would probably be best to pore over the many raw food cookbooks and recipes available in book stores and online. If you find recipes you like make sure to save them so you can enjoy them again. You may also find online the raw foods you need to make the meals you want to make.

There are certain things you should not eat when you choose to eat a detox diet containing raw foods.

When you are eating a detox diet containing raw foods, you will not be eating anything that is cooked or has been heated above 118 degrees. Processed foods are also out of the equation. Any dairy products which have been through the pasteurization process will not be consumed as well. Any beans or nuts which have been roasted are a no-no. Coffee and other hot beverages resulting from the process of roasting the beans is not part of raw diet.

Raw Foods Diet Plan

There are only three basic rules to the raw foods diet. The first rule is to simply eat only naturally made foods. The most popular list of all natural foods are fruits. Cut up fruits can be a perfect breakfast or mid day snack, including pineapple, mangoes, and apples. Vegetables are a great side for lunch and diner, and many people who enjoy eating raw foods prepare red bell peppers as a side, as they are a great source of vitamins. Another great snack are almonds or other natural nuts as they are absolutely loaded with protein and can provide natural energy. For a great lunch idea, eating beef jerky and a side salad is a small but filling lunch. For dinner, some of the main staples are chicken and beef. It is important to eat plenty of fish and chicken as they dishes are loaded with protein and will keep you full and energized throughout the day. Do not feel limited or stuck on what your options are for making your lunch and dinner, as the internet is loaded with resources that can help you find plenty of delicious options.

The second rule of the raw foods diet is extremely important. The rule is that you can not eat any foods that are not raw. This includes fast food, no exceptions. Even if it your birthday, if you want to lose weight fast you can not enjoy that piece of birthday cake or that side of ice cream.

Finally, the last rule of eating only raw foods is to be creative! There are a lot of variations you can use to make recipes that may not have even been discovered yet.

If you have tried different diets in the past and have not had success, try eating only natural raw foods for a month and see where you are. If you are strict and follow through on your diet, you will start shedding pounds very quickly. You will feel fully energized throughout the day and not only will you be able to enjoy delicious food, but you will feel filled up after your meal.

Encourage Vegan Diet Among Children

One of the values that parents should be able to teach their children is healthy eating. It would be very easy for children to be attracted to the idea of eating junk foods or prefer the less healthy food options and it would be very smart if parents will be able to teach their kids to eat their veggies without dealing with remorse.

Living the life of a vegetarian may be difficult to impose especially among children but there are strategies that will make it possible for Vegan meat substitutes like tofu and sprouting seeds to look more appetizing to the eyes of your kids.

The following are some of the ideas that will encourage children to go vegetarian and develop healthy eating habits:

  • Know the different vegan recipes that kids will surely love. Cereals and other whole foods can easily become a kid’s favorite especially if you will just try to go out of your way to know how it can be prepared in the most appetizing way.
  • Take advantage of colorful meat substitutes. Creating eye-candy dishes will surely make it difficult for kids to refuse eating their veggies. Definitely, aside from green there are other attractive and delectable fruits and vegetables that your kids will love.
  • Allow them to socialize with other vegans. Bring them along when you meet with your other vegan friends, Aside from realizing that there are other people who consider the vegan diet, this will also open a chance for them to met children of the same age bracket who shares the same kind of healthy lifestyle.
  • Adults should set the best examples for the young ones and most likely to be able to grow an ideal child, parents should be the role model that their children will follow. Practice what you preach. This is the basic strategy that will make it possible for children to be led to an ideal kind of life.

Vegetarian Diet for Weight Loss

Vegetarian diets for weight loss is easy to adapt. This is because it is made from readily available ingredients. Many people in the modern world are opting for this diet since it has proved to be effective in weight loss. It will not only see you lose weight, but will also help maintain the health of your body. It will reduce the risks of health problems such as heart disease and cancer.

Even though vegetarian diet for weight loss is the most effective way of losing weight, you should plan this diet in such a way that it contains all the nutritional elements you need to maintain the health of your body. You should ensure that the nutritional requirements of the body are catered for. A good diet for a vegetarian is the one that will steer off foods that are rich in saturated fats, cholesterol and animal proteins. Instead it should be rich in foods that contain high levels of potassium, magnesium, carbohydrates, and calcium. You should also include fiber. This is a crucial component that will see you lose the maximum amount of weight from your body. It works by suppressing the appetite. It is good to know the nutritional information of your food and also know the amount of calories you need per day.

Most people tend to think that vegetarian diet for weight loss contains tasteless and boring foods. This is an inaccurate perception. There are a number of delicious recipes that you can adapt to make your diet tasty. It is advantageous to include all the essential nutrients like proteins, iron, and carbohydrates. This will ensure you have a balanced diet. This type of diet will help in burning down the fats that will see you lose excess fat from the body. You should ensure it is low in carbohydrates and be minimal in calorie content.

It is recommended that before you undertake a vegetarian diet for weight loss that you consult a dietitian. This is the person who will guide you on the amount of calories to consume per day. Bear in mind that calorie requirement will vary from one individual to another. It will all depend on your state of health.

If you want to lose weight using a vegetarian diet, you need to know the main reason why you want to lose weight. This is what will motivate you to stop consuming animal products. Whatever the reason, you can be assured that a vegetarian diet for weight loss can help you lose weight at the same time as improving your overall health.

Diet or Full Fat

Diet

To start off with, diet or lower fat percentage products have been adjusted so they have less calories, sugar or fats. This is for those who are calorie conscious and wish to lower their body weight or prevent excess fat gain. Often this is accomplished especially in drinks, by removing the sugar and substituting it with a chemical alternative. An example of this would be aspartame, which can be found in almost all sugar free or reduced sugar drinks. So what is the harm? They have been linked to increasing the likelihood of you developing certain cancers.

The low fat foods such as butter have also been chemically changed to reduce it. Butter in its natural form is ‘x’ amount of calories so to change it requires specific processes which can be adverse to your health. A general rule is to eat a Neanderthal diet, which briefly is eating the foods that we have eaten for the past few million years or so, avoiding packaged foods and eating natural. Modified foods are, like sweeteners, not good for the body and can have adverse effects over long term consumption.

Full fat

So then you would expect the answer to be, eat natural and eat full fat! But then of course you have the sugars, which cause insulin spikes adding to weight gain, calories which increase weight and a higher level of tooth decay. Food that is full fat also has a greater number of calories adding to increased stomach fat and obesity related diseases such as heart disease.

So the answer then is which do you prefer, possible increase chance of cancer or obesity? Personally I stick to drinks low in calories but will eat full fat foods, I would not worry about it too much as everything these days is linked to cancer and obesity. Just take this into consideration and implement it into your diet and lifestyle.

Summer Snacking

Nuts

Nuts are your friend. They pack a good deal of calories, so portion accordingly, but they also have healthy fats, fiber and protein. Pick your favorite and parcel into plastic baggies or just tote the whole darn bag and share with your travel mates.

Dried Fruit

Yeah, I know dried fruit has carbs. They have a lot of carbs. But they also have vitamins, minerals, fiber and antioxidants. If you portion them correctly you do not have to be afraid of dried fruit. It too is your friend and makes a great travel companion. They pair fantastically with nuts or other protein options.

Dried Vegetables/Legumes

Dried vegetables? Indeed, I have been seeing more dried veggie options in the stores these days. From kale chips to crispy beets to baked chickpeas, there are more savory dried options that are travel friendly. While some may contain oils and flavorings that might be less than ideal, we are still doing better than chips, candy and fast food, right?

Bars

Bars can be risky. I always hesitate and clarify when I recommend bars. Many are loaded with sugar and beefed up with cheap protein fillers and poor quality vitamins. That being said, there are actually some decent options out there with high quality ingredients and actual nutrition. What do I look for? First off, I check the ingredients. Does the list run 4 lines long and contain many unpronounceable words? Put it back. For me, the less ingredients the better.

Also check the nutrient label. How’s the calorie count? Protein content? Fat? In a perfect world I’m looking for 200kcal or less (could be more if substituting for a meal), 8g of protein or more, and a fat content that does not seem obscene (less than 15g, perhaps?). Then I’m looking for simple, whole foods ingredients that I know are providing my body with nutrients and don’t require the manufacturer to add in a host of artificial vitamins to make sure it’s well balanced. I like to see nuts, seeds, grains, fruit, etc. Some might add whey or plant-based protein to pump up the total protein content, which I am fine with. Avoid soy protein isolate.

How Many Carbs to Lose Weight

Bodybuilders are not the best role model for everyone muscle wise, and maybe sometimes they take their body fat just way too low. However, everyone can learn and mimic the actions of bodybuilders to decrease body fat and improve body composition. It is a fact that the art of bodybuilding or body sculpting is literally achieving the best leanest body composition. So even though we may not want to look like a bodybuilder, especially one on steroids, we can learn a lot from how bodybuilders eat and exercise to achieve a better fat to muscle ratio. After all they are the best at it. The question remains so how many carbs to lose weight?

Most bodybuilders that I have studied consume a 40, 40, 20 split of carbs, protein, and fat. 40% carbs, 40% protein, and 20% fat. This split really works, and I say that from experience. This is usually the split that I do when trying to have a lean look. To figure out your 40, 40, 20 split you first have to figure out how many calories you should be having a day. Then take that number and take 40, 40, 20 percent from that number respectively. Afterwards you divide the number you get for carbs by 4 because there are 4 calories in every gram of carbs.

It is important to exercise if you want to be able to eat more carbs without hitting spillover. Spillover is a big no no when trying to lose weight with carbs. It occurs when you’re body’s carb “gas tank” is full and stores any extra carbs as fat. By exercising your body demands more carbs to be used in the muscles.

When asking how many carbs to lose weight per day we want to really make sure that we are more focused on the quality of the carbs. Try to go for slow digesting carbs like brown rice and quinoa throughout the day. Also do not eat the carbs too late at night. Try to stop eating carbs after 6 pm. White rice and simple carbs are only to be eaten before or after a workout.

Do not listen to the experts that tell you to stuff yourself with fruit. I’ve seen many clients really back track by doing this. Fruit will be converted to sugar and give you a big insulin spike. You can get just as fat from fruit as you can from candy if you eat too much of it. Green veggies are your best friend to chow down.

Smoothies Benefit Our Immune System

  • Provide solid nutrition:
    Chronic fatigue, dehydration and slow metabolism indicate weak immunity. Researchers prove that dark green vegetables, for instance, broccoli, spinach, kale, cabbage, cucumber and arugula are a natural cure for the weak immune system. They are rich in essential vitamin and mineral, antioxidants, alpha lipoic acid, sodium, iron, magnesium, calcium, potassium and carbohydrate. Green vegetables contain many micronutrients that are essential for our body. However, cooking and processing vegetables can damage them; even can alter the chemical composition. Green smoothies prepared with raw vegetables provide solid nutrition. They help to strengthen our immune system for a long time.
  • Defend Infections:
    Virus infection is a common sickness. Protecting our body from viruses and bacteria is the primary duty of immune system. Some fruit and vegetables are found to be directly useful preventing infections. Smoothies prepared with carrot, broccoli, spinach, kale, coconut, garlic, lemon, pineapple, curd, apples, papaya and tomatoes contain antibacterial components that fight infections naturally without side effects. Smoothies rich in vitamin E provide potent antioxidants that assist our body fight off infections. Drinking smoothies on a regular basis can be great for your kidney and liver health and prevent urinary tract infections as well.
  • Assist proper digestion:
    Digestive system and immune system work together. The digestive malfunction can directly affect our immunity. Soluble fiber and healthy bacteria in the gut are essential for the active digestive system. You can easily find these crucial components in healthy smoothies prepared with fiber-rich fruits such as papaya, banana, apples, raspberries, pears etc. Besides adding kefir and yogurt to smoothies can provide extra benefit since they produce healthy bacteria for the gut and help proper digestion. They fight against digestive disorders including abnormal pain, diarrhea, belching, burning sensation after eating, insomnia, gas, vomiting, stomach infection etc. Drinking fruit smoothies regularly strengthen our digestive system and help our immune system working better.
  • Balance body weight:
    Perfect body weight indicates that you are fit and healthy. Sudden weight loss and weight gain are an abnormal behavior of our body. It happens due to the failure of the immune system. When infections attack the body, the weak immune system gathers all available energy to fight off. This process reduces nutrients absorptions from food and it can result in weight loss. On the other hand, we suddenly gain weight if our body stores fat cells rather than breaking them down for energy. Your body needs balanced nutrition in both cases. Remember that our body absorbs nutrients in food better in liquid form. Smoothies have numerous benefits over solid foods. A blender breaks down fruits and vegetables into tiny pieces keeping the exact nutritional value. Smoothies are rich in soluble fibers and micronutrients that are easy to digest and absorbable for our body. They provide sufficient nutrition to our body and our immune system become stronger. Thus it helps is to keep healthy body weight.
  • Reduce stress naturally:
    Stress is the silent killer. It happens due to problems in our lives and causes many health problems. When we are tensed, stress hormones start to be pumped around the body. These hormones can harm the ability of the immune system, reduce white blood cells, damage tissues and increase susceptibility to infection. No doubt, the pleasant mood is needed for healthy living. Did you know that some smoothies could make you feel happy? Fruits like bananas, apples, mangoes, papaya, coconuts, berries, orange and pineapples are famous as instant stress killer. Make a glass of refreshing smoothies mixing your favorite fruits and drink after a busy day at the office. Smoothies prepared with these ingredients are the excellent source of vitamin B complex, potassium, antioxidant, folic acid, selenium, pectin fiber, zinc, vitamin C and enzyme that help you to be more relaxed.

Healthy Beef Stew

There are a few ingredients that are easy to substitute in order to make the dishes that you are preparing healthier. Low-fat butter substitutes, a lean cut of meat, boneless, skinless chicken breasts to name a few. In some recipes you can substitute Tofu for the meat, you can eat chicken or turkey burgers instead of hamburgers, you can make french fries in the oven instead of deep frying them. Many options are available to you and as I continue to share recipes and cooking tips with you.

Healthy Beef Stew

  • 2 pounds lean beef cut into cubes
  • 2 tbsp soy sauce (low-sodium)
  • 5-6 carrots sliced into rounds
  • 4-5 stalks celery, sliced
  • 2 cups red potatoes
  • 2 large onions
  • 2 cloves garlic, minced
  • Black Pepper to taste
  • 1 cup dry red wine
  • 1 cup mushrooms, sliced
  • 1 tbsp fresh Marjoram, minced
  • 1 tbsp fresh Thyme, minced

In a large casserole dish place the beef and stir in the soy sauce. Add carrots, onion, celery, potatoes, garlic, pepper and wine. cover and bake at 325 degrees for 1 1/2 hours. Add mushrooms, stir, cover and bake for an additional hour. Stir in fresh Marjoram and Thyme, bake for 15 minutes. You can add flour if you desire a thicker sauce. Ready to serve.