5 Healthy Foods That Make You Fat

Posted by Nigel Jeal | Posted in Diet, Health, Nutrition | Posted on 28-09-2015-05-2008


5 Healthy Foods That Make You Fat

Guest Post by Catherynne John.

Health is the most important element of anyone’s life and it should be because all the wonders and happiness of the world are based on a healthy body. Even if you’re suffering from a slight flu you tend to overlook all the joys of a leading life just because of it. There never remains a single element of comfort with an aching body or a body that has no motivation to feel the activity of what life is all about. It is not necessary to have a healthy body because it appears to be skinny, nor is it a fact that a slightly disproportionate body will be unhealthy. There are very distinct features that make a body healthy and also active. A healthy body is able to overcome a disease more rapidly. You have the strength to endure a long run or even a small trek. You can feel fresh air in your lungs and strength in your bones. These are just a very few factors that make a person qualify towards being healthy. Many people who drive their bodies towards fitness talk about having to replace their eating habits which is exactly very true because health and fitness both strongly depend upon the quality and quantity of food that you’re taking in. if you’re spending an hour or more in the gym and then right after you straight away pull over to the Mc Donalds drive thru for a deal of salad, you’re wrong. The technique to have a good eating regime is to avoid processed foods as much as possible. Processed foods contain not only extra amounts of added sugar, oils but also chemicals to increase the shelf life and this is the main reason for it to cause a certain amount of harm than benefit. Though for fitness junkies there’s also another important element of healthy foods that are not thought about, to some extent. These are though nutritional in their content but they hold a handsome number of calories along with it. So some fitness concerned people often overlook the calorie aspect of it and go on devouring the foods without check. Here’s a list of 5 such healthy foods where the consumption might end up in a weight gain.

1. Avocado


There a lot of material available related with avocado nutrition, but most of it over-shadows the real facts regarding the fat value associated with it. Avocado is one of the leading healthy foods that are really high in terms of the nutritional value that it provides. Avocadoes are a rich source of minerals like Potassium, fiber, and along with it fatty acids that are good for the retention and promotion of the good cholesterol in the body (HDL). What makes Avocados a problem area is the fat that is present inside in a generous amount which accounts for over 70% of its overall nutritional value. This is constituted as more than the amounts of fats found in animal meat. The most important fatty acid, is the Oleic acid that is a monounsaturated fat. This very fatty acid is also found in olive oil and is thus known to have the same benefits and health value.

There are many fitness related recipes that include avocados as a core component. There is no harm in consuming Avocados, as discussed it is a rich source of many other minerals and nutrients but to consider it as a weightless component is completely wrong. One must always take into account the calorie number of 160 calories that’s attached to it.

2. Cheese


Cheese is one of the most favored part of a food be it either junk food or even a home-cooked healthy meal, the entire appearance of the food changes overall just with a slight spread of cheese on top. Either, it’s homemade pasta, salad, pies, you simply name it and there will be people around you suggesting ways in which you can load and stuff it with cheese. Though there are tons of low-fat and skimmed form of cheese readily available in the stores but there’s again no talk about the calorie factor associated with it. Cheese being a dairy product contains all the goodness of calcium vitamin B12, phosphorus, and many other nutrients that increase the overall benefits of cheese consumption. Like Avocados, Cheese is also composed of high nutrient fatty acids that increase the health value but also weigh heavy on the scale. A slice of cheddar cheese amounts for 113 calories, and a 100gms of mozzarella cheese is 280 calories.

So before you try and top up cheese in your burger, or sprinkle some extra on your salad, keep in mind this is going to turn into fat.

3. Dark Chocolate

Dark Chocolate

The dream date of everyone includes lots and lots of chocolates. If it were for chocolate frenzy women, they would even opt to take their men covered completely in chocolate. This is all because of the mood enriching properties of chocolate that makes it so tempting and desirable. But we all know what chocolate does to you, it makes you fat! There is no shame in admitting what happens when you are about to go on your special week and there comes a strange and strong craving for chocolate and when you keep on helping yourself with a good serving of chocolate ice cream or even chocolate bars the level of the weighing scale pops right up.

Chocolate and especially dark chocolate is the form we are most interested in, is a rich source of minerals like magnesium, copper and manganese, along with it, it is a rich source of fiber. Dark chocolate is also a great source of antioxidants, that are researched to be higher in number than in blueberries. A lot of other factors are associated with the consumption of dark chocolate like it prevents heart disease, and increases positive brain functionality.

What concerns us is the great amount of fats present in Dark chocolate, which are known to account more than 60% of its total value. A mere 24gms of dark chocolate contains 155 calories, while a 100gms accounts for 546 calories, which is too much to even imagine.

4. Fatty Fish

Fatty Fish

To have a healthy, balanced diet we should look after the proportion and variety of food consumed throughout the week. As much as red meat is important it s suggested the white meat like poultry and fish should be the main source of proteins. Adding sea food into your weekly diet increases the body’s perspective of additional nutrients and minerals. Fatty fish namely, salmon, trout, sardines and mackerel are a great source of nutrition and strength as these fish are loaded with health omega3 fatty acids. These fatty acids have a positive impact on the cardiovascular and mental health of the body. Fatty fish are also a great source to obtain vitamin D.

But the fatty acids present also have a heavy grip on the calories and weight gain. 100gms of Salmon is 208 calories with sardines also ranging in the same calorie count.

5. Nuts


Winters is all about going crazy after nuts. The nuts are not only known to provide you with warmth internally but are also capable of fulfilling any loss of nutrients in the body. Nuts are a great source to obtain plant based protein. The nutritional value includes vitamin E, magnesium, and healthy fats. Magnesium is one such nutrient that most people do not tend to find in most foods. Nuts are good at increasing heart health, and helps staying away from type 2 diabetes.

The healthy nuts include walnuts, almonds, and the infamous macadamia nuts. But do keep into account that a mere 1 oz of almonds (including 23whole kernels) is 163 calories. So before you grab a huge bunch of almonds and pop them in your mouth try and follow the small and quick game.

Healthy foods are actually the best way to introduce good a lifestyle in your daily routine. But the factor that needs to be looked after is the quantity. Always look at the quantity of food that you are consuming, wither it is healthy food or junk food, a looked after portion is what is required.

Author Bio:

Catherynne John is a Senior Writer for OLWOMEN.com, an avid reader, fashion and make up enthusiast who simply lives to write and talk about all kinds of stuff. Focusing on how to grow hair faster these days with some trending easy hairstyles & bob hairstyles!

12 Ways to Utilize Natural Foods This Summer

Posted by Nigel Jeal | Posted in Articles, Health, Nutrition | Posted on 31-07-2013-05-2008


12 Ways to Utilize Natural Foods This Summer

Eating natural foods is an excellent method to help your family enjoy a diet that is not only balanced, but also rich in essential nutrients. However, eating a diet such as this offers a few hidden benefits you might want to consider during the meal planning process as well.

Cool off

Eating cooling foods such as cucumber, melons, and citrus fruits actually helps keep you feeling cool and refreshed long after the snack. Drinking green tea and coconut water can have the same, long-lasting and refreshing effects – no matter how hot it gets outside.

Fight sunburns

Natural foods, such as grapefruit and tomatoes, contain a lot of lycopene. In addition to being a force for good when it comes to fighting cancer, lycopene is also widely credited with helping to protect the skin from damage from the sun’s UV rays. It never hurts to have one more layer of defense against the sun – especially when it tastes this good!

Improve health

The more colorful the combination of fruits and vegetables you consume on a regular basis, the more health promoting goodness your body is rewarded with.

Boost immunity

Garlic, citrus fruits, and Greek yogurt are excellent resources for boosting immunity. Drinking black tea in large quantities, five cups or more per day, according to research at Harvard University, also boosts immunity due to the L-theanine that is found in black tea.

Stabilize blood sugar

According to Men’s Health cinnamon is an excellent choice for stabilizing blood sugar in addition to other natural foods such as spinach, kale, almonds, cold-water fish, and high-fiber grains.

Manage inflammation

Natural foods such as kelp, turmeric, and green tea all serve to help manage inflammation.

Bolster metabolism

What do cayenne peppers, garlic, coconut oil, and cinnamon have in common? It’s not the recipe for granny’s famous breakfast muffins, that’s for sure. These natural foods are excellent choices for bolstering your metabolism and turning your body into the calorie burning, energy-producing machine it’s supposed to be.

Launch libido

Watermelon, avocados, dark chocolate, and asparagus  all contribute to higher states of heat in their own way. There has been wide speculation about chocolate and women’s libido, but the Journal of Sexual Medicine recently confirmed that women who had a piece of chocolate daily enjoyed a more active sex life. Asparagus, with its high levels of vitamin B is a real libido booster for men and women while avocados are known more for their impact as a natural food libido enhancement for men.

Manage allergies

Local, raw honey is a beautiful tool for helping block many of the more painful symptoms of allergies. In fact, it’s like building up your own natural immunity to allergies without chemical laden injections.

Suppress appetite

No matter how fit and fabulous you may be now, most people today are still watching calories, and trying to eat a better combination of foods. You probably want to avoid overeating and may even be looking for ways to curb cravings for comfort-food favorites you know aren’t good for your body. Eating foods like almonds, apples, cinnamon, sweet potatoes, wasabi, and steel cut oatmeal can help suppress your appetite.

Improve energy

High-energy natural foods might surprise you. A few of the favorites you’ll want to consider include eggs, edamame, pumpkin seeds, and quinoa. These foods offer high amounts of energy building protein and are excellent choices for early meals and midafternoon pick-me-ups.

Relieve anxiety

Whole grains, seaweed, almonds, and blueberries are all excellent food choices for relieving anxiety and balancing mood. While diet alone is rarely adequate to eliminate anxiety on its own, eating the rights foods in combination with other treatment options such as deep breathing exercises and, perhaps herbal supplements, is highly effective.

The shocking news, if you look closely at the list, is that many of these natural foods help the body out in more than one way. It’s exciting to see what a difference a few changes in diet can make for your overall health and wellness.



About the Author:

Brian Forester is a health and wellness writer in the Chicago area. It is his goal to help people learn more about healthy natural foods and incorporate them into their diets. Companies like NOW Foods offer healthy options to improve wellness for everyone.

27 Foods That Fight Fat

Posted by Nigel Jeal | Posted in Articles, Diet, Information, Nutrition | Posted on 06-02-2013-05-2008


Are you always struggling to lose fat and never know what foods to eat?

Fuel your gym session and fire your metabolism with the right food.  These 27 foods fight fat and should be on your shopping list.

1. Oats

Soluble fibre makes this the perfect slow-digesting, full-for-longer breakfast on gym days.

2. Mackerel

It’s very high in taurine, which research has shown helps inhibit fat growth.

3. Cinnamon

Research has shown that the spice lowers your blood-sugar levels.

4. Pork Fillet

It’s as lean as chicken but with more flavour, helping you stick to your goals.

5. Basmati Rice

It’s not all about brown.  Of all the rice varieties, basmati has the highest levels of amylose, fat-fighting starch

6. Green Apples

The soluble and insoluble fibre slows the movement of food through the gut, so you’re full for longer.

7. Skirt Beef

Quality protein slows digestion, preventing fast blood-sugar rises that can cause fat gain.

8. Lentils

These fibre-rich pulses are digested slowly, reducing your appetite.

9. Beef Jerky

It’s high in protein, plus research shows that chewing often helps you lose weight faster.

10. Mushrooms

Shiitake mushrooms in particular are full of B3 (niacin), an essential factor in the breakdown of fats for energy use.

11. Espresso

While its caffeine can raise your metabolism, recent research shows its most potent effect is to increase performance in training.

12. Tinned Tuna

One of the leanest fish in the ocean, opt for tuna in spring water, not brine.

13. Quinoa

A good source of fibre and complete protein, this grain-like seed is also high in manganese, which is vital for blood-sugar control.

14. Sweet Potatoes

It has a lower GI than the white option, to keep hunger at bay, and is packed with health-boosting carotenoids.

15. Rocket Leaves

Load up your plate to increase fullness for minimum calories.

16. Veal Steak

Veal is one of the best sources of leucine, to protect lean muscle when calorie-cutting.

17. White Vinegar

Research found that vinegar inhibits the breakdown of starch, to slow blood-sugar rises and lower fat storage.

18. Oysters

This fish market staple is rich in zinc, which helps to regulate the appetite hormone leptin.

19. Black Tea

Black tea leaves contain theaflavin, a potent fat-burning phytochemical that steadies your energy levels, ideal after a heavy meal.

20. Salmon Fillet

It’s full of Omega-3 fats, which increase the rate of bad fat-use in your body.

21. Peas

Research found that proteins in peas control CCK, a hormone that reduces your appetite.

22. Red Onions

Chromium, found in onions, is used by your body to remove sugar from the blood, so less is converted into lard.

23. Boiled Eggs

Not only are eggs high in protein and nutrients, but studies show they decrease calorie intake during the day when eaten for breakfast.

24. Parmesan

Research found that people on high-calcium diets excrete 2.5 times more fat, so less ends up on your love handles.

25. Rye Flatbread

Flatbreads are the best low-sugar bread choice.  Rye is loaded with more gut-shrinking fibre than wheat breads.

26. Chicken Liver

It has the highest concentration of B5 found in any food.  This vitamin is a catalyst for fat-usage in the body.

27. Greek Yogurt

Greek yogurt increases healthy bacteria in the gut – good for reducing your fat mass.

Dedicated to your success,



Have we missed any of your favourites? Tell us what they are and how they’ve help you fight fat—let’s get 10 COMMENTS, and we’ll be back soon with another cool post.

Post Gastric Bypass

Posted by Nigel Jeal | Posted in Articles, Health, Nutrition | Posted on 24-08-2012-05-2008


The people who undergo gastric bypass surgery normally do so because they are sick and tired of being sick and tired, they want to live a healthier, more active lifestyle and in order to do that they need to lose significant amounts of weight.  While some people may view weight loss surgery as an easy way out, the reality is that if this type of surgery is going to work you are going to have to be fully committed to making permanent lifestyle changes post gastric bypass.

This procedure will greatly reduce the size of your stomach which will make it virtually impossible for you to overeat, that in turn will lead to significant weight loss.  Another thing that will lead to is a dramatic change in your lifestyle, especially your eating habits.  It’s not just about how much you eat but also how often and what you eat.  All of this will play a part in the success of your surgery.

Here are some specifics that can help ease you through this transition period:

1. You will be eating a lot of Jell-o and nutrition shakes after your surgery, about 30 days after your surgery to be exact. You won’t be allowed to have any type of solid food for a solid month after your surgery.  Your body has changed dramatically and you will need to allow your body enough time to properly heal before you can eat any solid food.

Don’t worry, during this period it’s common to start wondering if you’ve made a huge mistake, this is a dramatic change for most people and it can be very unsettling, just hang in there and soon you’ll begin to see changes and you’ll realize that you made the right choice in having the surgery.

2.  Your doctor will want you to take vitamins to supplement any nutrients you may not be receiving from your food intake, it’s very important that you don’t forget to take them.  Your body must get enough fuel so that it can run properly and make it possible for you to heal.

3.  After the first 30 days of a liquid only diet you will be able to start eating soft foods such as pureed vegetables.  The changes you’ve undergone may affect the types of food you can tolerate.  For example, some people find that they never want to, or can’t, eat a certain type of food again, like meat.  With others they don’t notice any real differences in the types of foods that they can eat, they just have to eat less.

4. Once you’ve gotten past the first several months you will be able to start eating more ‘regularly’ again.  That doesn’t mean you can go back to the old eating habits you had before the surgery, it just means that you will be able to eat more than liquid or soft foods. You will still want to stay away from too many carbs, fat, sugar, etc.  It will be important for your body to continue to eat only whole, unprocessed food whenever possible.

These are just some of the lifestyle changes that you can expect post gastric bypass.  The transition may be a little tough, most changes are at first, but in the long run the process will work if you’re willing to do your part and you follow the advice of your doctor.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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7 Tips To Drop A Dress Size

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 13-08-2012-05-2008


If you need to lose weight, there are many ways to help the process along.  Use these top tips to help you lose a dress size quickly and easily – even if you’re a busy working woman. Take the time to make small changes each day. You’ll be amazed at how quickly they all add up.

Here are some tips to get you started:

1. Drink Your Water: 6-8 glasses of water a day helps flush fat, sodium, and other toxins from the body. If water’s not your style, try adding one of the new low calorie drink mixes for taste. Keep your body hydrated for optimum weight loss,

2. Eat Breakfast: People who eat healthy breakfasts eat less food throughout the day. Eat breakfast each day to jumpstart your weight loss. If you’re rushed, try a smoothie or shake for a healthy on the go meal.

3. Eat Your Veggies:  For meals and snacks, add extra fruits and veggies. These nutritional powerhouses help you feel full, without adding extra fat and calories. Try replacing one meal a day with a salad to boost nutrition and lower your calorie intake – but avoid creamy dressings that pack on the calories.

4. Choose Healthy Snacks: Choose a healthy snack every few hours to help keep you from overeating at mealtimes. Try fruit and cheese, peanut butter crackers, or a handful of almonds. Try to choose snacks with protein – they’ll have more staying power.

5. Avoid Liquid Calories:  You may be consuming more calories than you realize by loading up on soda, juice, or alcoholic beverages. Cut them from diet to lose that dress size quickly!

6. Aerobics Help: The best way to lose fat is by burning it through aerobic exercise. Add in 30 minutes of aerobic exercise per day (walking counts!) to lose weight.

7. Pack in Protein: Add protein to your meals and snacks to help you feel full longer. Protein provides energy for the long haul, so add peanut butter, low fat cheese, or lean meat to your meals to keep you feeling satisfied.

Making small changes on a daily basis can lead to consistent weight loss. These tips will jumpstart the diet process, and get you started on your journey to a healthier body and life. Remember, weight loss is a process. Begin making changes in your habits today, and you’ll have lost that dress size in no time!

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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Top 10 Snacks For Losing Weight

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 27-07-2012-05-2008


You know, when you’re trying to lose weight, starving yourself is not the best option available, and if you’re like me, you like to snack on food during the course of the day. I like to snack all day long. Of course, that could be part of the reason why I’m now trying to lose weight.

So I went on a search to find out what are the best snacks to eat when you’re trying to lose weight and I’ve made a list of them that I’m going to share with you right now. Here’s what I found:

Snack #1 – Canned tuna fish or even canned salmon. It’s a snack in a can and it has very few calories and is very high in protein. You can even spruce it up a bit with some low fat mayo or salad dressing for some extra flavor or eat right from your can.

Snack #2 – Cottage cheese. A lot of dieters like cottage cheese as a breakfast food, but it also makes a great snack as well.

Snack #3 – Peanut butter. Peanut butter is a healthy, filling snack that can make you feel full for several hours. A lot of dieters spread some peanut butter on their favorite light bread and find that to be a very satisfying snack.

Snack #4 – Fat-free plain yogurt. Not only is yogurt a great snack by itself, but it can also be a great alternative to mayo in some dishes, especially salads that call for a lot of mayo. Give yogurt a try for your next salad and taste the difference.

Snack #5 – Energy bars. Energy bars are a great way to have a controlled amount of fats and calories as well as fix your sweet tooth at the same time. For a lot of dieters, this is the only time they can get their chocolate fix and not feel guilty about it!

Snack #6 – Celery. Yes, celery! Anyone that snack on celery use more calories to eat celery than what celery actually contains! Isn’t that cool? I love to dip some celery into peanut butter or even low fat dressing and guiltlessly snack away to my heart’s content.

Snack #7 – Carrots. Especially baby carrots! Carrots are very low in calories and are another great source for fiber as well. I really like to dip them in some low fat ranch dressing and snack away!

Snack #8 – Dried fruit. I like to grab a bag of dried fruit and snack on that as a mid morning snack or even an afternoon snack. And with a variety bag, there’s always something different to snack on!

Snack #9 – Fat-free Cool Whip. I love this snack! It’s a great way to basically replace ice cream in your life and still get your ice cream fix in a different way! I especially like to mix it up with some fresh or frozen fruit because both fat-free Cool Whip and fruit are low in calories. One of my favorite ways to satisfy my sweet tooth!

And last but not least…

Snack #10 – Fruit, canned or fresh! One of my favorite fruit snacks is canned pineapple chunks. I like to put in the fridge for several hours or overnight and open it up and snack right from the can. You can do this with any of your favorite canned fruits or fruit medleys.

There you go, folks! Ten tasty, satisfying ideas for snack foods that will help you lose weight. All that you have to do is head to the grocery store, drop them in the basket and bring them home to enjoy!

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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Be Prepared For Your Weight Loss Program

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 26-07-2012-05-2008


Prepared foods are your friend.  It seems silly to pay three to four times as much for a bag of cleaned prepared salad as for a head of lettuce.  But it can be a boost to your diet program.

If you have to take the head of lettuce apart, wash, dry and tear into bite size pieces, you might be tempted just to skip the whole thing and throw a frozen pizza in the oven instead. Bagged ready to eat salads are a boon to weight watchers.  But don’t stop there.  Lots of fresh produce comes ready to eat or cook.

Besides salad, and carrot and celery sticks, you can buy ready to go cabbage slaw mixes, crudites, peeled and sliced fresh fruit, veggies ready to steam or saute, and baby vegetables.  Next time you’re in the produce aisle take a few minutes to see what’s available.

In the deli section there is a wide variety of freshly prepared individual entree salads for your selection.  You can choose Southwest Chicken, Cobb, or seafood, to name just a few.   The salads come with the dressing in a separate container so the lettuce remains fresh and you control how much dressing to use.  The salads are portion controlled, so when you’re finished there isn’t anything to tempt you into ‘just one more bite.’

Of course stay away from the prepared salads which are high fat. or made with mayonnaise, like potato, or macaroni.  Avoid smoked deli meats. Stick with roasted meats like chicken or turkey, and low fat cheeses.

Snack packs of fresh fruits with yogurt, crunchy veggies with dip, even hard boiled eggs can round out your snack menu.  All ready to go and to get you going.

The frozen foods case contain well known diet brand names but also have the grocer’s house brand for those on a weight program.  The entrees are very similar in taste and nutritional benefits but the house brand is usually less expensive.  Use the entree for lunch as well as dinner.  Most offices have a refrigerator and a microwave.

Stick with individual bags and containers when you’re in the snack and cookie aisle.  Look for baked low fat crackers and cookies.

Use prepared foods to keep your weight loss program on track.  Don’t let a busy schedule be an excuse.  Grocery shop for three or four days at a time, so you have the foods you want on hand when you need them.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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Are You Addicted To Food

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 25-07-2012-05-2008


How can you be addicted to a substance you have to consume to stay alive?  Is it possible to be addicted to food?  Researchers say yes. 

When scanning the brain of a food addict thinking about food, the scan shows changes nearly identical with the brain changes of a drug addict or alcoholic thinking about drinking or drugs.  Most of the time the food being contemplated by the food addict  is rich and calorie dense, such as pizza, chocolate cake and ice cream, or pasta with cream sauce.

Another similarity is that food addicts like drug addicts, and alcoholics, have fewer receptors for dopamine, the feel good hormone.  It could be that in order to feel good, food addicts have to eat more in order to reach the same state as normal people.  

Over eating leads to the brain over emphasizing the sensation and pleasure of eating by decreasing the awareness of other body parts, than the mouth.  Food addicts often go through similar withdrawal symptoms like drug addicts.  These symptoms include anger, depression, irritability and moodiness.

Food addiction can be controlled.  Even if you’re not addicted to food the tips below can help you lose weight.

Keep a journal. Writing down what you eat and how you feel when you eat can help you pinpoint danger areas.  Seeing what you’ve eaten in a 24 hour period brings home just how much of your life is controlled by food.

Know your triggers and avoid them. Certain foods are triggers to out of control eating.  If you know what they are you can avoid them.  Triggers can also include events, such as holidays, and people.  If you know someone irritates you and your reaction is to eat, avoid that person if possible. 

Focus on the food.  It sounds counter productive to emphasize food when that’s all you can think about.  The idea is to focus on foods that you sincerely enjoy, not just on filling up your stomach with whatever is at hand.  Food addicts in some ways have it rougher than other addicts, they can’t just give up food.

Slow down when you eat.  Use small plates. Put your fork down between bites.  Have multiple courses rather than everything on the table or on your plate at once.  Drink water between bites.  Take at least 30 minutes to eat your meals. 

Join a support group.  People who are facing the same challenges as you are can provide the positive support you need. Knowing you’re not alone can boost your morale.

Don’t give up.  Your first efforts at controlling food consumption might not be successful, but that doesn’t mean all your efforts will fail.  See the positive progress you’ve made rather than the back sliding.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.



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5 Diet Power Foods Equal Weight Loss

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 23-07-2012-05-2008


If you are like many people, you wish that you could lose a little weight, but can’t seem to wrap your brain around the fact that you’re going to have to change the way you eat. Congratulations, you are normal. Voluntarily giving up fatty foods that once were a staple of your diet is a major decision that most people are not willing or able to make.  Something you may not realize is that you don’t have to sacrifice good taste to the god of weight loss. 

  • Oatmeal is a wonderful food for breakfasts.  It is high in fiber, low in calories, and is very filling.  You can put a variety of flavorings on the oatmeal from butter to honey, as long as it is in moderation.  Overdoing anything will be bad for you. 
  • Lettuce and other leafy greens are a wonderful source of fiber and other essential nutrients.  Stay away from iceberg lettuce, though, as it has almost no nutritional value.  Green leaf, red leaf, and romaine lettuce are good options as well as spinach, kale and Swiss chard for iron sources. 
  • You don’t have to give up many of your favorite foods if you cook them using olive oil or natural nut oils and reduce your portion sizes.  Using non saturated fats can help reduce cravings for other fatty foods, as well as adding a different flavor to an already favorite dish. 
  • Fish provides essential Omega-3 fatty acids. These acids promote superior brain development and mood stabilization. 
  • Beans provide lots of fiber, protein, and help to stabilize blood sugar levels.  Many vegetarians use beans as a replacement for meat.  You can even mix beans and lean ground beef to make heart healthy and fat conscious taco or burrito filling. 

Mixing these healthy foods with moderate amounts of your favorites will give you a healthy and enjoyable diet that yields results.  You can even go a step further and use natural flavorings and spices to add zest to your food instead of pre packaged seasoning.

Take a look at your favorite taco seasoning, for instance, and read the list of ingredients.  Most of what is there that is unpronounceable or doesn’t grow on its own is mainly there as a preservative.  If you just use the spices that are in it, you can make it better and healthier.  The extra effort may even make cooking enjoyable as you craft and perfect your recipes.

Lets face it! Going and staying on a weight loss diet is hard work; any way you look at it. But you don’t have to pound (pun intended) yourself into the ground with your diet. Simply by spicing up your “diet power foods”, with all natural spices, and reducing your portion sizes of your favorite foods, will take some of the hard work out of dieting.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading –Nigel.

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Why Fat Loss Is Easy: Advanced Tips to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Nutrition | Posted on 20-06-2012-05-2008


Why is it EASY to burn belly fat? If it were so easy, wouldn’t everyone be able to do it? Well, everyone IS able to do it. Take a look at the amazing transformation stories you see in magazines. They are just everyday people like you and I…the only difference is the commitment they made to following advanced fat loss tips.

Fat loss is easy once you realize how hard it is. Once you understand that you can’t get the body of your dreams from walking an extra flight of stairs each day, you’ll realize that you have to get serious about your nutrition and strength and interval workouts. Once you do that, the fat will come off fast!

If you want advanced results, you must use advanced fat loss methods. End of story. There are no magic pills or potions.

Here are 3 more tips that will help you burn belly fat and breakthrough your fat loss plateau…

1) Eat 8 times per day.

In the past 5-10 years, it’s become common knowledge that we should all eat smaller, more frequent meals. In fact, one study from 2005 showed that doing so helped reduce cholesterol and burn more calories than eating 2-3 meals per day.

And so for our advanced fat loss approach, we’re going to bump that up to 8 meals per day. Here’s how you would do that:

Mid-morning snack
Afternoon snack
Evening snack

With each meal and snack (except pre- & post-workout) focusing on lean protein, healthy fats, and fiber-rich vegetables and fruit (for pre- and post-workout, stick with 20g protein and a half-serving of fruit).

Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g of lean protein, and then have your a fiber-rich breakfast. This meal will help dictate your blood sugar for the rest of the morning and into the afternoon. So if you blow it on breakfast, you’ve might actually have blown it for the entire day.

(And if you workout at other times of the day, just adjust the schedule and move about the pre- and post-workout meals).

2) Eat more fiber-rich vegetables at each meal.

This means broccoli with your omelet, spinach at lunch, and peppers and asparagus at dinner. Other ways to get more green include snacking on raw pieces of broccoli and peppers all day. Aim for 8 servings of green, fiber-rich vegetables over the course of the day.

This is no time to be a child and tell me you don’t like vegetables. Listen, if you can pay your taxes and show up to work on time, you can eat more vegetables.

3) Eat only protein, healthy fats, & fiber between meals.

Here’s a sample snack plan:

– 20g lean protein (from a quality protein shake or 1/2 chicken breast

– 1/2 – 1 oz almonds (22 almonds in an ounce)

– cut up pieces of broccoli or an apple

– And enjoy some Green Tea at this time as well, in addition to a glass of water.


So those are some tips to take your fat loss plan into the advanced stages.

Now obviously, if you are struggling to just not eat at McDonalds today, then we won’t expect you to follow this plan precisely. But if you set your mind to it, you can make incredible changes in your body.

As I recently said to a client…

“Remember that you are eating for the long-term. Think about what you are putting into your body and the effect that your nutrition will have on your body over the long term. Think about how much better you will feel (immediately) and how you’ll have more energy and be able to think better just by eating better.”

“Think about the positives of eating whole, natural foods rather than the synthetic, artificially preserved foods that are far too common in our diets today.”

“Try and make a small improvement in your eating everyday. You will thank yourself for it tomorrow.”

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

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