Weight Loss tips to eliminate appetite
Sound eating isn't about rigid nutrition doctrines, staying
unrealistically skinny, or depriving yourself of the foods you adore. As
an alternative, it’s about feeling excellent, having more energy, and
keeping yourself as sound as possible- all of which might be attained
by learning some nutrition basics and using them in a way that works
for you.
Sound eating starts with learning how to “eat intelligently”-it’s not
simply what you eat, however how you eat. Your food choices might
reduce your risk of illnesses like heart conditions, cancer, and
diabetes, as well as battle against depression.
In addition, learning the habits of intelligent eating might boost your
energy, heighten your memory and stabilize your mood. You are able
to expand your range of sound food choices and learn how to plan
ahead to produce and sustain a gratifying, intelligent diet. Get all the
info you need here.
Appetite Antidote
Your Binge Blasting Bazooka For Reclaiming Your Rightful Body
Introduction To Your New Life
Synopsis
Here is all the motivation you would have to have to carry on with
eating healthy.
The Advantages
Let’s straightaway launch into the subject.
You become fitter
We could have a whole collection of books about the health
benefits of eating right and still it wouldn’t quite cover what
benefits genuinely exist. The most significant benefit is that you
gain control over your weight.
By eating right, you likewise make sure that your metabolism
functions right - most notably your immune system and your
digestive system - keep working right. You are likewise protected
from different chronic diseases, right from cardiovascular diseases
like arterial sclerosis and high blood pressure to diabetes.
More cost-efficient
Eating healthy means you spend much less. Your bills at the
supermarkets reduce drastically and you don’t plunge farther into
credit card debt if that's already an issue with you. In addition to
that, you save a big bundle on all the healthcare expenses you'd
need if any issue surfaces because of your food binging habits.
Less toxins within your body
Numerous foods nowadays are toxic because of the synthetic
chemicals present in them. Once you are trying to eat right, you are
much less likely to get these toxins into your body as one of the
basic tenets of eating right is that you shouldn’t eat anything that's
man-made.
In addition to that, if you eat less, you will likewise be able to cut
back on vices like smoking and alcoholism. A glass of beer is
almost synonymous with a night out with the boys. If you eat less,
you won’t want the beer as well. Likewise, you will not want that
one (or more) mandatory smoke that you tend to have after each
meal.
More active life-style
Once you eat better, you will find that you're able to do your work
in a much better way. You can exercise more, travel more, play
more, work more and therefore make your life more productive.
That sure beats being a plump slob and lounging around on the
couch the whole day, doesn’t it? You're able to also be more
involved with your friends and family and that surely enriches
your life.
Great social life
Forget about fat fetishes, persons who are overweight don't look
attractive. There’s a strong social taboo about weight on the wrong
places of the body. If you are trying to find a partner, your flab
might virtually get in the way.
Not simply that, persons who can't control their eating habits and
hence their weight are looked down on by society as being persons
who can't control their basic urges.
This sort of psychology does exist, though very few persons will
speak about it. Once you eat right, you will discover that such
issues go away.
Basics To Breaking Binge Eating Habits
Synopsis
We have all been there: turning to the icebox if feeling lonely or bored
or indulging in seconds or thirds if strained. But if you suffer from
binge eating, the from time to time urge to overeat is more like an
obsession.
Some Basics
Instead of eating sensibly to make up for it, you penalize yourself by
purging, fasting, or exercising to do away with the calories.
You may have found how easily you're able to get rid of the food
ingested during a "binge" by vomiting or taking diet pills or laxatives.
The vicious circle of binging and purging carries a toll for the body,
and it’s even harder on mental well-being. However the cycle might
be broken.
Effective binge eating treatment and support might help you develop
a healthier relationship with food and defeat feelings of tension, guilt,
and shame.binge eating nervosa is an eating disorder qualified by
commonplace episodes of binge eating, followed by frantic efforts to
avoid putting on weight.
If you’re fighting with binge eating, life is a ceaseless battle between
the want to slim down or remain thin and the overpowering obsession
to binge eat.
You don’t want to binge-you understand you’ll feel guilty and
ashamed subsequently-but over and over you succumb. During an
average binge, you might devour from 3,000 to 5,000 calories in a
single short hour.
After it stops, terror sets in and you turn to drastic measures to
“undo” the binge, like taking ex-lax, inducing vomiting, or going on a
ten-mile run. And all the time, you feel more and more out of control.
It’s crucial to note that binge eating doesn’t inescapably involve
purging-physically doing away with the food from your body by
barfing or utilizing laxatives, enemas, or diuretics. If you make up for
your binges by fasting, working out to excess, or going on crash diets,
this also qualifies as binge eating. If you're living with binge eating,
you comprehend how scary it feels to be so out of command. Knowing
that you're harming your body simply adds to the fear.
However buck up: change is possible. No matter how long you’ve
fought with binge eating, you're able to learn to break the binge and
purge cycle and develop a healthier attitude towards food and your
body. Acknowledge you have an issue.
Up till now, you’ve been invested in the idea that life will be greater-
that you’ll at last feel good-if you drop off more weight and command
what you eat. The first step in binge eating recovery is admitting that
your relationship to food is garbled and out of command.
Talk to someone. It might be hard to discuss what you’re going
through, especially if you’ve kept your binge eating a secret for a
while. You could be ashamed, ambivalent, or frightened of what
others will think. However it’s crucial to comprehend that you’re not
alone. Find a great listener-somebody who will support you as you
attempt to get better.
Keep away from individuals, places, and activities that spark the
temptation to binge or purge. You may need to avoid looking over
fashion or fitness magazines, spend less time with friends that
constantly diet and discuss losing weight, and stay away from weight
loss sites and “pro-mia” sites that encourage binge eating.
You may likewise need to be careful when it comes to meal
preparation and cooking magazines and shows.seek professional
help.
The advice and support of trained eating disorder pros might help you
retrieve your health, learn to eat normally once more, and formulate
healthier mental attitudes about food and your body.
Nutritional Tips For Conquering Cravings
Synopsis
Cravings occur. Some of the times they seem to pop out of nowhere.
Some of the times they’re emotional. And some of the times they exist
simply because I’m getting hungry! My feelings toward cravings have
constantly been the same, regardless of the situation: I don’t like
them!
Have A Look
What we need is to seize a plan that will help in handling cravings the
best way conceivable. In my experience, arriving at small shifts over
time is simpler to adopt and is better than attempting to swap
everything in one fell pounce.
I'm likewise sure that as I learn more, my fight plan might alter. The
one I'll center on today is:
A select breakfast: The first step to combating cravings
Why breakfast? Breakfast presents the body fuel and keeps blood
sugar levels steadier. I recognize that if I skip breakfast my blood
glucose will crash about mid morning, and then I'll gorge myself silly
come lunchtime.
Steadfast blood sugar levels means I'll keep away from "crashing" and
subsequent gorging. It likewise means I'll feel a lot alerter and
industrious, and I need this as I'm not a morning individual!
Not all breakfasts are the equivalent, though. A mocha café latte with
whipped cream sounds like a savory breakfast, but it's not particularly
healthy, nor would it carry me all morning! If I say a "select"
breakfast, I'm referring to a breakfast with a little protein and
complex carbohydrates.
Complex carbohydrates carry fiber and more nutrients than the
complicated stuff. Again, my blood sugar will be a lot less fluctuating,
and that means I keep away from the sugar crash.
Protein will hold my hunger at bay for a longer time period.
Now the hard part: integrating all of this into a breakfast I'll really
eat!
Here are a few breakfast selections I've come up with that I know I
would love:
Rich fiber, protein whole grain cereal with skim milk or soya
milk
Whole meal is toast with scrambled eggs (made with for the most
part egg whites)
Oatmeal with a bit of protein powder, walnuts, and skimmed
milk added to it (add don't forget chopped apples and
cinnamon!)
Breakfast burrito - scrambled eggs, veggies, low fat cheese in a
whole grain tortilla
Benefits of Meditation
Synopsis
Some of the time people are so eager to try something new or the
latest popular thing that they fail to realize that for anything to be a
benefit, it have to first be understood and then utilized or practiced
over a period of time.
Some of the time this time frame may take quite a while to show any
noticeable results.
In the enthusiasm of it all, some might even overlook simple ways to
having a better quality of life, being happier, healthier or merely just
for healing. Meditation is one of these easy ways.
Meditate
Meditation need not be a complicated procedure, nor need it be a
religious process. All the same those who want to take the quest
deeper might find spiritual fulfillment too. Naturally for
meditation to work, it application and practice have to be right.
Being able to stay focused and centered throughout the meditative
procedure is the key to reaping the benefits of meditation. The
level of centeredness the individual has accomplished dictates his
or her reactions and that of the surroundings.
Once there is a level of centeredness from inside the outer events
adjust to the inner energy because the centered energy is solider
than dissipated, reactive energy. Meditation is primarily the art of
learning how to reach this level of centeredness. It is even referred
to as the nearest link between one’s spiritual nature and God.
Once the person does not understand the importance of attaining
this centeredness, then the problems around, take on more
significance. Resulting in the failure mentality seeping in and a lot
of damaging energy is released.
Though we may never control all things especially outward
influences, with the utilization of meditation it is possible to
control our frame of mind and thus the reactive outcome.
Meditation raises the level of consciousness and beefs up our aura.
Meditation is a tool. It might help combat stress, fosters physical
health, aids with chronic pain, may make you sleep better, feel
more pleased, be more peaceful, as well as be in the here and now.
However on a deeper level, meditation is a door into the unknown.
It may help us get a feel of the mystery of who we are.
Affirmations for Abstinence
Synopsis
It's nearly impossible to have optimum living without the right type of
mentality and tools. It doesn't matter what type of health you have
now.
There's a particular way of thinking that you must have, and this type
of thinking is what will give you the discipline to take action. Taking
action is the most essential part of optimum living, and positive
thoughts are called for to take major action.
If you’re not ready with the right type of mentality then I fear you're
destined to less than optimum living. Without the right type of
mentality your health might fail. If you're considering how to achieve
optimum living... you truly need this mentality and tools.
Affirmations Can Help
Affirmations are self-talk statements & better presented to the
subconscious. These new images are viewed as "credible" by the
subconscious & are placed in the area of subconscious having to do
with the might to enhance the ability to pull up particular powerful
memories with less work.
Through this particular imagery a person may develop the inner tools
for the correct mentality for optimum living, letting the memories and
images be transported to the present moment where they're used for
enhancing mindset which is crucial for health and wellness.
Frequently individuals believe these good and beneficial self talk
memories are a fallacy and don't exist, but the subconscious
recognizes where they're located and will pull them ahead for
increased health and wellness.
These forms of affirmations make new neural tracts in the mind,
enhancing the power to "see" these fresh powerful images. Stale
images related to negativeness, weaknesses, deficiency of initiative,
frail goal images and the ability to acquire health and wellness plan
are diminished. When the mind discovers new affirmations the
subconscious mind sees them as "tangible."
You've likely observed a basic element in those who have achieved
optimum living in business and in life. These winners and successful
individuals tend to be enthusiastic and zealous, in all aspects of their
lives. This exuberance may be infectious, and it tends to rub off on all
those individuals around them. A positive mental attitude and the
might to turn that mental attitude into results are essential to
optimum living, both in business and life.
You see, a positive mental attitude is a valuable asset, regardless what
your goals. You truly ought to assume the habit of doing regular
favorable affirmations. Making positive affirmations a part of your
daily function is a great way to alter your thoughts and help yourself
acquire health and wellness.
It's never too early or too late to begin this cycle of favorable
affirmations, and even those simply beginning down this path may
benefit from a positive mental attitude. Even if your health seems
poor and you're not yet living optimally, it's crucial to display a
positive mental attitude, and not let negativity sneak in to steal your
thunder.
Remember that some of the most successful individuals started
somewhere. It truly is possible to attain optimum living, but without
positive affirmations and a victorious mental attitude, this move
won't be possible.
Steady positive affirmations are exceedingly crucial for those
individuals who want optimum living. True health and wellness is
never simple, but it's crucial to remember that those around you,
from loved ones to clients to competitors, feel your mental attitude,
and utilize it as a cue.
If you're perpetually complaining about the deficiency of well being,
the individuals around you will be less than energized. If, on the other
hand, you're perpetually supplying positive affirmations to yourself
and the individuals around you, even in the hardest of times, they'll
see your exuberance, learn from it, and use it as a cue to work harder
and fix their own conditions.
It truly does all come down to mental attitude; a positive mental
mental attitude and positive affirmations may help your health and
wellness in ways too many to mention here.
Healthy Habits For A Better Life
Synopsis
Concoct ways to be physically active. Most heavy individuals spend
much time considering what they're going to eat. Ideas of what
snacks, lunches and suppers they're going to enjoy and once, is what
outlines their schedule for the day.
In order to bear a successful mentality for weight loss, you have to
start including ideas of physical activities with thoughts of food.
Physical action works best once it's a firm part of your life, and
exercise at home might be much handier than attempting to find time
to get to the gymnasium.
Moreover, exercise is commonly more gratifying if it takes place in a
comfortable environment, and doing it at home provides you the
ability to tailor the experience to fit your individual tastes.
Get Moving
If you're able to find easy, flexible strategies to add a little physical
action into your routine, you'll stick with it more readily (and move
on to more formal physical exertion more quickly).
A lot of of us are hooked on our cars, however with simply a little
shift; we might turn daily errands into an simple way to exercise.
Instead of driving to the corner grocery, walk or ride a bicycle.
Purchase a cart to carry your supplies or a trailer to pull behind the
bicycle. Any little neighborhood errands might be achieved in this
manner.
Take the stairs instead of the elevator in your apartment house.
If you've youngsters, walk with them once you take excursions,
instead of packing everybody into the car. A leisurely stroll to the
local park gets everybody some fresh air while helping you feel great.
A sneaky way to fit physical action in is to do a little multitasking. Get
a hands-free telephone system and utilize hand weights or do push-
ups while you're waiting for the other person to pick up the telephone.
Discover tasks that entail standing (like vacuuming or dusting), and
plan to engage in them a couple of times every day. Utilize ankle
weights and take little "walking breaks" to stretch out your legs if you
are able to.
Do 5 or 10 push-ups each time you enter or leave a room---nothing
too long, simply a few seconds to get your motor running.
Make fun out of exposing fresh ways to acquire exercise without
breaking up the remainder of your routine.
A lot of individuals view TV as the foe once it comes to physical
action, but it doesn't have to be that way. Consider the amount of
time you spend on the sofa watching television, and then consider
that you're able to still watch those shows while you're on an exercise
bike or treadmill.
Pick a certain show you love, and make it an "physical action show,"
which you only view while exercising. A lot of shows are available to
purchase or rent on DVD, and hour-long programs last 45 minutes,
without the commercials---the perfect length for a great workout.
Get on the bicycle or treadmill, and turn on the show. Once the
closing credits come up, quit and hit the shower.
Every time that you discover yourself thinking of what you'll have for
dinner, follow that thought with what you're able to do to promote
fitness. For example, you might think, 'I'd love to have a chicken
dinner tonight and a bowl of raspberry sherbert. Then, I might enjoy
a nice evening walk around the neighborhood.' You're letting your
brain follow a mental affiliation of eating with an physical action.
Remember, to achieve weight loss you have to regularly burn more
calories than you consume.
Wrapping Up
If you eat right for a while, you'll distinguish that automatically things
begin clicking. Your life all of a sudden becomes much greater and
you see that you begin gaining control of it. And all this occurs
because you've now taken control of your eating habits.
The most important thing is that you have to remain driven. Likely
you started with an ‘eat right’ plan as you had a few extra pounds in
your body. Through your constant efforts, you've now managed to
defeat that situation. Your body is in much better shape now.
However that doesn’t mean you're able to start going on food binges
now. You have to continue with your healthy eating regimen. Only
then will you feel its true effects in managing your life.
If you remain a healthy eating system for 2 months at a stretch, you'll
stay on it for life. That’s a fact. Therefore, it's merely those 2 months
that you have to remain centered.
You'll discover that the benefits you get within those 2 months will
keep you hooked onto the program forever and a day.
unrealistically skinny, or depriving yourself of the foods you adore. As
an alternative, it’s about feeling excellent, having more energy, and
keeping yourself as sound as possible- all of which might be attained
by learning some nutrition basics and using them in a way that works
for you.
Sound eating starts with learning how to “eat intelligently”-it’s not
simply what you eat, however how you eat. Your food choices might
reduce your risk of illnesses like heart conditions, cancer, and
diabetes, as well as battle against depression.
In addition, learning the habits of intelligent eating might boost your
energy, heighten your memory and stabilize your mood. You are able
to expand your range of sound food choices and learn how to plan
ahead to produce and sustain a gratifying, intelligent diet. Get all the
info you need here.
Appetite Antidote
Your Binge Blasting Bazooka For Reclaiming Your Rightful Body
Introduction To Your New Life
Synopsis
Here is all the motivation you would have to have to carry on with
eating healthy.
The Advantages
Let’s straightaway launch into the subject.
You become fitter
We could have a whole collection of books about the health
benefits of eating right and still it wouldn’t quite cover what
benefits genuinely exist. The most significant benefit is that you
gain control over your weight.
By eating right, you likewise make sure that your metabolism
functions right - most notably your immune system and your
digestive system - keep working right. You are likewise protected
from different chronic diseases, right from cardiovascular diseases
like arterial sclerosis and high blood pressure to diabetes.
More cost-efficient
Eating healthy means you spend much less. Your bills at the
supermarkets reduce drastically and you don’t plunge farther into
credit card debt if that's already an issue with you. In addition to
that, you save a big bundle on all the healthcare expenses you'd
need if any issue surfaces because of your food binging habits.
Less toxins within your body
Numerous foods nowadays are toxic because of the synthetic
chemicals present in them. Once you are trying to eat right, you are
much less likely to get these toxins into your body as one of the
basic tenets of eating right is that you shouldn’t eat anything that's
man-made.
In addition to that, if you eat less, you will likewise be able to cut
back on vices like smoking and alcoholism. A glass of beer is
almost synonymous with a night out with the boys. If you eat less,
you won’t want the beer as well. Likewise, you will not want that
one (or more) mandatory smoke that you tend to have after each
meal.
More active life-style
Once you eat better, you will find that you're able to do your work
in a much better way. You can exercise more, travel more, play
more, work more and therefore make your life more productive.
That sure beats being a plump slob and lounging around on the
couch the whole day, doesn’t it? You're able to also be more
involved with your friends and family and that surely enriches
your life.
Great social life
Forget about fat fetishes, persons who are overweight don't look
attractive. There’s a strong social taboo about weight on the wrong
places of the body. If you are trying to find a partner, your flab
might virtually get in the way.
Not simply that, persons who can't control their eating habits and
hence their weight are looked down on by society as being persons
who can't control their basic urges.
This sort of psychology does exist, though very few persons will
speak about it. Once you eat right, you will discover that such
issues go away.
Basics To Breaking Binge Eating Habits
Synopsis
We have all been there: turning to the icebox if feeling lonely or bored
or indulging in seconds or thirds if strained. But if you suffer from
binge eating, the from time to time urge to overeat is more like an
obsession.
Some Basics
Instead of eating sensibly to make up for it, you penalize yourself by
purging, fasting, or exercising to do away with the calories.
You may have found how easily you're able to get rid of the food
ingested during a "binge" by vomiting or taking diet pills or laxatives.
The vicious circle of binging and purging carries a toll for the body,
and it’s even harder on mental well-being. However the cycle might
be broken.
Effective binge eating treatment and support might help you develop
a healthier relationship with food and defeat feelings of tension, guilt,
and shame.binge eating nervosa is an eating disorder qualified by
commonplace episodes of binge eating, followed by frantic efforts to
avoid putting on weight.
If you’re fighting with binge eating, life is a ceaseless battle between
the want to slim down or remain thin and the overpowering obsession
to binge eat.
You don’t want to binge-you understand you’ll feel guilty and
ashamed subsequently-but over and over you succumb. During an
average binge, you might devour from 3,000 to 5,000 calories in a
single short hour.
After it stops, terror sets in and you turn to drastic measures to
“undo” the binge, like taking ex-lax, inducing vomiting, or going on a
ten-mile run. And all the time, you feel more and more out of control.
It’s crucial to note that binge eating doesn’t inescapably involve
purging-physically doing away with the food from your body by
barfing or utilizing laxatives, enemas, or diuretics. If you make up for
your binges by fasting, working out to excess, or going on crash diets,
this also qualifies as binge eating. If you're living with binge eating,
you comprehend how scary it feels to be so out of command. Knowing
that you're harming your body simply adds to the fear.
However buck up: change is possible. No matter how long you’ve
fought with binge eating, you're able to learn to break the binge and
purge cycle and develop a healthier attitude towards food and your
body. Acknowledge you have an issue.
Up till now, you’ve been invested in the idea that life will be greater-
that you’ll at last feel good-if you drop off more weight and command
what you eat. The first step in binge eating recovery is admitting that
your relationship to food is garbled and out of command.
Talk to someone. It might be hard to discuss what you’re going
through, especially if you’ve kept your binge eating a secret for a
while. You could be ashamed, ambivalent, or frightened of what
others will think. However it’s crucial to comprehend that you’re not
alone. Find a great listener-somebody who will support you as you
attempt to get better.
Keep away from individuals, places, and activities that spark the
temptation to binge or purge. You may need to avoid looking over
fashion or fitness magazines, spend less time with friends that
constantly diet and discuss losing weight, and stay away from weight
loss sites and “pro-mia” sites that encourage binge eating.
You may likewise need to be careful when it comes to meal
preparation and cooking magazines and shows.seek professional
help.
The advice and support of trained eating disorder pros might help you
retrieve your health, learn to eat normally once more, and formulate
healthier mental attitudes about food and your body.
Nutritional Tips For Conquering Cravings
Synopsis
Cravings occur. Some of the times they seem to pop out of nowhere.
Some of the times they’re emotional. And some of the times they exist
simply because I’m getting hungry! My feelings toward cravings have
constantly been the same, regardless of the situation: I don’t like
them!
Have A Look
What we need is to seize a plan that will help in handling cravings the
best way conceivable. In my experience, arriving at small shifts over
time is simpler to adopt and is better than attempting to swap
everything in one fell pounce.
I'm likewise sure that as I learn more, my fight plan might alter. The
one I'll center on today is:
A select breakfast: The first step to combating cravings
Why breakfast? Breakfast presents the body fuel and keeps blood
sugar levels steadier. I recognize that if I skip breakfast my blood
glucose will crash about mid morning, and then I'll gorge myself silly
come lunchtime.
Steadfast blood sugar levels means I'll keep away from "crashing" and
subsequent gorging. It likewise means I'll feel a lot alerter and
industrious, and I need this as I'm not a morning individual!
Not all breakfasts are the equivalent, though. A mocha café latte with
whipped cream sounds like a savory breakfast, but it's not particularly
healthy, nor would it carry me all morning! If I say a "select"
breakfast, I'm referring to a breakfast with a little protein and
complex carbohydrates.
Complex carbohydrates carry fiber and more nutrients than the
complicated stuff. Again, my blood sugar will be a lot less fluctuating,
and that means I keep away from the sugar crash.
Protein will hold my hunger at bay for a longer time period.
Now the hard part: integrating all of this into a breakfast I'll really
eat!
Here are a few breakfast selections I've come up with that I know I
would love:
Rich fiber, protein whole grain cereal with skim milk or soya
milk
Whole meal is toast with scrambled eggs (made with for the most
part egg whites)
Oatmeal with a bit of protein powder, walnuts, and skimmed
milk added to it (add don't forget chopped apples and
cinnamon!)
Breakfast burrito - scrambled eggs, veggies, low fat cheese in a
whole grain tortilla
Benefits of Meditation
Synopsis
Some of the time people are so eager to try something new or the
latest popular thing that they fail to realize that for anything to be a
benefit, it have to first be understood and then utilized or practiced
over a period of time.
Some of the time this time frame may take quite a while to show any
noticeable results.
In the enthusiasm of it all, some might even overlook simple ways to
having a better quality of life, being happier, healthier or merely just
for healing. Meditation is one of these easy ways.
Meditate
Meditation need not be a complicated procedure, nor need it be a
religious process. All the same those who want to take the quest
deeper might find spiritual fulfillment too. Naturally for
meditation to work, it application and practice have to be right.
Being able to stay focused and centered throughout the meditative
procedure is the key to reaping the benefits of meditation. The
level of centeredness the individual has accomplished dictates his
or her reactions and that of the surroundings.
Once there is a level of centeredness from inside the outer events
adjust to the inner energy because the centered energy is solider
than dissipated, reactive energy. Meditation is primarily the art of
learning how to reach this level of centeredness. It is even referred
to as the nearest link between one’s spiritual nature and God.
Once the person does not understand the importance of attaining
this centeredness, then the problems around, take on more
significance. Resulting in the failure mentality seeping in and a lot
of damaging energy is released.
Though we may never control all things especially outward
influences, with the utilization of meditation it is possible to
control our frame of mind and thus the reactive outcome.
Meditation raises the level of consciousness and beefs up our aura.
Meditation is a tool. It might help combat stress, fosters physical
health, aids with chronic pain, may make you sleep better, feel
more pleased, be more peaceful, as well as be in the here and now.
However on a deeper level, meditation is a door into the unknown.
It may help us get a feel of the mystery of who we are.
Affirmations for Abstinence
Synopsis
It's nearly impossible to have optimum living without the right type of
mentality and tools. It doesn't matter what type of health you have
now.
There's a particular way of thinking that you must have, and this type
of thinking is what will give you the discipline to take action. Taking
action is the most essential part of optimum living, and positive
thoughts are called for to take major action.
If you’re not ready with the right type of mentality then I fear you're
destined to less than optimum living. Without the right type of
mentality your health might fail. If you're considering how to achieve
optimum living... you truly need this mentality and tools.
Affirmations Can Help
Affirmations are self-talk statements & better presented to the
subconscious. These new images are viewed as "credible" by the
subconscious & are placed in the area of subconscious having to do
with the might to enhance the ability to pull up particular powerful
memories with less work.
Through this particular imagery a person may develop the inner tools
for the correct mentality for optimum living, letting the memories and
images be transported to the present moment where they're used for
enhancing mindset which is crucial for health and wellness.
Frequently individuals believe these good and beneficial self talk
memories are a fallacy and don't exist, but the subconscious
recognizes where they're located and will pull them ahead for
increased health and wellness.
These forms of affirmations make new neural tracts in the mind,
enhancing the power to "see" these fresh powerful images. Stale
images related to negativeness, weaknesses, deficiency of initiative,
frail goal images and the ability to acquire health and wellness plan
are diminished. When the mind discovers new affirmations the
subconscious mind sees them as "tangible."
You've likely observed a basic element in those who have achieved
optimum living in business and in life. These winners and successful
individuals tend to be enthusiastic and zealous, in all aspects of their
lives. This exuberance may be infectious, and it tends to rub off on all
those individuals around them. A positive mental attitude and the
might to turn that mental attitude into results are essential to
optimum living, both in business and life.
You see, a positive mental attitude is a valuable asset, regardless what
your goals. You truly ought to assume the habit of doing regular
favorable affirmations. Making positive affirmations a part of your
daily function is a great way to alter your thoughts and help yourself
acquire health and wellness.
It's never too early or too late to begin this cycle of favorable
affirmations, and even those simply beginning down this path may
benefit from a positive mental attitude. Even if your health seems
poor and you're not yet living optimally, it's crucial to display a
positive mental attitude, and not let negativity sneak in to steal your
thunder.
Remember that some of the most successful individuals started
somewhere. It truly is possible to attain optimum living, but without
positive affirmations and a victorious mental attitude, this move
won't be possible.
Steady positive affirmations are exceedingly crucial for those
individuals who want optimum living. True health and wellness is
never simple, but it's crucial to remember that those around you,
from loved ones to clients to competitors, feel your mental attitude,
and utilize it as a cue.
If you're perpetually complaining about the deficiency of well being,
the individuals around you will be less than energized. If, on the other
hand, you're perpetually supplying positive affirmations to yourself
and the individuals around you, even in the hardest of times, they'll
see your exuberance, learn from it, and use it as a cue to work harder
and fix their own conditions.
It truly does all come down to mental attitude; a positive mental
mental attitude and positive affirmations may help your health and
wellness in ways too many to mention here.
Healthy Habits For A Better Life
Synopsis
Concoct ways to be physically active. Most heavy individuals spend
much time considering what they're going to eat. Ideas of what
snacks, lunches and suppers they're going to enjoy and once, is what
outlines their schedule for the day.
In order to bear a successful mentality for weight loss, you have to
start including ideas of physical activities with thoughts of food.
Physical action works best once it's a firm part of your life, and
exercise at home might be much handier than attempting to find time
to get to the gymnasium.
Moreover, exercise is commonly more gratifying if it takes place in a
comfortable environment, and doing it at home provides you the
ability to tailor the experience to fit your individual tastes.
Get Moving
If you're able to find easy, flexible strategies to add a little physical
action into your routine, you'll stick with it more readily (and move
on to more formal physical exertion more quickly).
A lot of of us are hooked on our cars, however with simply a little
shift; we might turn daily errands into an simple way to exercise.
Instead of driving to the corner grocery, walk or ride a bicycle.
Purchase a cart to carry your supplies or a trailer to pull behind the
bicycle. Any little neighborhood errands might be achieved in this
manner.
Take the stairs instead of the elevator in your apartment house.
If you've youngsters, walk with them once you take excursions,
instead of packing everybody into the car. A leisurely stroll to the
local park gets everybody some fresh air while helping you feel great.
A sneaky way to fit physical action in is to do a little multitasking. Get
a hands-free telephone system and utilize hand weights or do push-
ups while you're waiting for the other person to pick up the telephone.
Discover tasks that entail standing (like vacuuming or dusting), and
plan to engage in them a couple of times every day. Utilize ankle
weights and take little "walking breaks" to stretch out your legs if you
are able to.
Do 5 or 10 push-ups each time you enter or leave a room---nothing
too long, simply a few seconds to get your motor running.
Make fun out of exposing fresh ways to acquire exercise without
breaking up the remainder of your routine.
A lot of individuals view TV as the foe once it comes to physical
action, but it doesn't have to be that way. Consider the amount of
time you spend on the sofa watching television, and then consider
that you're able to still watch those shows while you're on an exercise
bike or treadmill.
Pick a certain show you love, and make it an "physical action show,"
which you only view while exercising. A lot of shows are available to
purchase or rent on DVD, and hour-long programs last 45 minutes,
without the commercials---the perfect length for a great workout.
Get on the bicycle or treadmill, and turn on the show. Once the
closing credits come up, quit and hit the shower.
Every time that you discover yourself thinking of what you'll have for
dinner, follow that thought with what you're able to do to promote
fitness. For example, you might think, 'I'd love to have a chicken
dinner tonight and a bowl of raspberry sherbert. Then, I might enjoy
a nice evening walk around the neighborhood.' You're letting your
brain follow a mental affiliation of eating with an physical action.
Remember, to achieve weight loss you have to regularly burn more
calories than you consume.
Wrapping Up
If you eat right for a while, you'll distinguish that automatically things
begin clicking. Your life all of a sudden becomes much greater and
you see that you begin gaining control of it. And all this occurs
because you've now taken control of your eating habits.
The most important thing is that you have to remain driven. Likely
you started with an ‘eat right’ plan as you had a few extra pounds in
your body. Through your constant efforts, you've now managed to
defeat that situation. Your body is in much better shape now.
However that doesn’t mean you're able to start going on food binges
now. You have to continue with your healthy eating regimen. Only
then will you feel its true effects in managing your life.
If you remain a healthy eating system for 2 months at a stretch, you'll
stay on it for life. That’s a fact. Therefore, it's merely those 2 months
that you have to remain centered.
You'll discover that the benefits you get within those 2 months will
keep you hooked onto the program forever and a day.
Philadelphia weight loss diet program
Fat Burning Basics
If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important
to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride
and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight.
In this booklet, you’ll discover how to lose 10 pounds a month – a nice, safe loss of about
two or two-and-a-half pounds a week – painlessly. You’ll feel satisfied and more energetic
than in the past without feeling deprived.
Most Americans pack on those extra pounds by eating the wrong things. Changing these
poor eating habits is the key to long-term success. Knowledge – along with the right food –
When humans lived in caves, they didn’t know anything about preserving and storing food.
They spent all their waking time and energy hunting and gathering food. When they had it,
they gobbled it down fast. Instead of storing food in pantries or cupboards, they stored
energy in their bodies in the form of fat to burn during periods when there was little or
Each year, it was absolutely vital for them to put on a good layer of fat during the warm
sprint and summer months. That was the only way they could guarantee their survival
during the lean and mean winter months.
And since women bore the young, they needed more energy to sustain themselves and
their babies, and that meant they were usually heavier.
Even though we no longer live in caves, we have inherited and maintained this basic
mechanism for fat storage from our hunting and gathering ancestors.
Each one of us is born with a certain number of fat cells. How many of these fat cells you
possess depends on genetics. If you have a lot of fat cells, maybe your ancestors were the
biggest people in the tribe, which was a good thing because they had the best chances of
You can never get rid of fat cells, but – unfortunately – you can add to them. Depending
upon what you eat, your body will manufacture new far cells. And like those you were born
That doesn’t mean you’re doomed to be fat once you put on extra pounds. It is possible to
shrink fat cells. That’s what happens when you lose weight. You burn up the fat stored in
those big fat cells. Think of them as balloons. Burning off the fat inside them has the save
effect as letting the air out of a balloon.
A good weight loss program requires a certain amount of intake restriction – the
consumption of fewer calories. You burn off the fat by eating less fat and becoming more
To guarantee a lifetime of weight-control success, you have to change the type of foods
you eat, so that you ingest less fat and still get the vitamins, minerals, trace elements,
protein, fat and carbohydrates your body needs to thrive.
Extremely low-calorie diets may help you shed pounds quickly, but they’ll lead to failure in
That’s because humans are genetically protected against starvation. During food
shortages, our bodies slow down our metabolisms and burn less energy so we can stay
A part of our brain called the hypothalamus keeps us on an even weight keep by creating a
“set point.” That’s the weight where we feel comfortable. The hypothalamus determines
this point based on the level of consumption it’s used to. It seeks to keep our weight
constant, even if that point is over what it should be.
When we drastically cut back our food intake, the brain thinks the body is starving, and in
an effort to preserve life, it slows the metabolism. Soon the pounds stop coming off.
Consequently, we grow hungry and uncomfortable and then eat more. And then the diet
How can you compensate for this metabolic slow-down? The answer is that you have to
change the nutritional composition of the foods you eat. You will have to cut down on total
calories – that’s absolutely basic to weight loss. More important, however, is reducing the
percentage of total calories you are getting from fat.
That’s how you’ll avoid starvation panic in your system. At the same time, you reduce the
amount of fat in your food, replacing it with safe, low calorie, nutrient-rich plant foods. This
will convince your brain that your body is getting all the nutrition it needs.
In fact, you’ll be able to eat more food and feel more satisfied while consuming fewer
Plant foods break down slowly in your stomach, making you feel full longer, and they are
rich in vitamins, minerals, trace elements, carbohydrates and protein for energy and
muscle-building. This allows your body to burn off its excess stored fat.
Fat Burning Foods
Each one of the following foods is clinically proven to promote weight loss. These foods go
a step beyond simply adding no fat to your system – they possess special properties that
add zip to your system and help your body melt away unhealthy pounds. These incredible
foods can suppress your appetite for junk food and keep your body running smoothly with
clean fuel and efficient energy.
You can include these foods in any sensible weight-loss plan. They give your body the
extra metabolic kick that it needs to shave off weight quickly.
A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles
Klein recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories
per day. He says you will still lose weight quite effectively at that intake level without
Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods
listed below accomplish that better than any others. At the same time, they’re rich in
nutrients and possess special fat-melting talents.
These marvels of nature deserve their reputation for keeping the doctor away when you
eat one a day. And now, it seems, they can help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and
keep them up longer than most foods. The practical effect of this is to leave you feeling
satisfied longer, say researchers.
Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type
of fiber prevents hunger pangs by guarding against dangerous swings or drops in your
blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of
An average size apple provides only 81 calories and has no sodium, saturated fat or
cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol
already in your blood as well as lowering your blood pressure.
You needn’t dread bread. It’s the butter, margarine or cream cheese you put on it that’s
fattening, not the bread itself. We’ll say this as often as needed – fat is fattening. If you
don’t believe that, ponder this – a gram of carbohydrate has four calories, a gram of
protein four, and a gram of fat nine. So which of these is really fattening?
Bread, a natural source of fiber and complex carbohydrates, is okay for dieting. Norwegian
scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily
weigh about 11 pounds more that those who eat a lot of bread.
Studies at Michigan State University show some breads actually reduce the appetite.
Researchers compared white bread to dark, high-fiber bread and found that students who
ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost
five pounds in two months. Others who ate white bread were hungrier, ate more fattening
foods and lost no weight during this time.
So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat,
mixed grain, oatmeal and others. The average slice of whole grain bread contains only 60
to 70 calories, is rich in complex carbohydrates – the best, steadiest fuel you can give your
body – and delivers surprising amount of protein.
Easy does it is the password here. We’ve all heard about potential dangers of caffeine –
including anxiety and insomnia – so moderation is the key.
The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a
metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis.
This makes sense, since caffeine is a stimulant. Studies show it can help you burn more
calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit
your intake to a single cup in the morning and one in the afternoon. Add only skim milk to
tit and try doing without sugar – many people learn to love it that way.
There’s good reason for this traditional diet food to be a regular part of your diet. It helps
dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An
average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the
special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and
It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol
fighter. The additional benefit here is assistance in the battle against atherosclerosis
(hardening of the arteries) and the development of heart disease. Try sprinkling it with
cinnamon rather than sugar to take away some of the tart taste.
Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic
groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount
of hot mustard normally called for in Mexican, Indian and Asian recipes, about one
teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine
“But mustard is natural and totally safe,” Henry says. “It can be used every day, and it
really works. I was shocked to discover it can speed up the metabolism by as much as 20
to 25 percent for several hours.” This can result in the body burning an extra 45 calories
for every 700 consumed, Dr. Henry says.
Hot, spicy chili peppers fall into the same category as hot mustard, Henry says. He studied
them under the same circumstances as the mustard and they worked just as well. A mere
three grams of chili peppers were added to a meal consisting of 766 total calories. The
peppers’ metabolism-raising properties worked like a charm, leading to what Henry calls a
diet-induced thermic effect. It doesn’t take much to create the effect. Most salsa recipes
call for four to eight chilies – that’s not a lot.
Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron
and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup.
We’ve got to be kidding, right? Wrong. Potatoes have developed the same “fattening” rap
as bread, and it’s unfair. Dr. John McDougal, director of the nutritional medicine clinic at St.
Helena Hospital in Deer Park, California, says, “An excellent food with which to achieve
rapid weight loss is the potato, at 0.6 calories per gram or about 85 calories per potato.” A
great source of fiber and potassium, they lower cholesterol and protect against strokes and
Preparation and toppings are crucial. Steer clear of butter, milk and sour cream, or you’ll
An entire weight-loss plan, simple called the Rice Diet, was developed by Dr. William
Kempner at Duke University in Durham, North Carolina. The diet, dating to the 1930’s,
makes rice the staple of your food intake. Later on, you gradually mix in various fruits and
It produces stunning weight loss and medical results. The diet has been shown to reverse
and cure kidney ailments and high blood pressure.
A cup of cooked rice (150 grams) contains about 178 calories – approximately one-third
the number of calories found in an equivalent amount of beef or cheese. And remember,
whole grain rice is much better for you than white rice.
Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned,
homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of
Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and
dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more
weight they lost. And soup eaters tend to keep the weight off longer.
Naturally, the type of soup you eat makes a difference. Cream soups or those made of
beef or pork are not your best bets. But here’s a great recipe:
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow
squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium
chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil,
oregano, thyme and garlic powder. Boil, then simmer for an hour. Serves six.
Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an
epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev
up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it
supplies most of the nutrients you need.
You just can’t say enough about this health food from Asia. Also called soybean curd, it’s
basically tasteless, so any spice or flavoring you add blends with it nicely. A 21⁄2 ” square
has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams
per day.) Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It
makes your metabolism run on high and even lowers cholesterol. With different varieties
available, the firmer tofus are goof for stir-frying or adding to soups and sauces while the
softer ones are good for mashing, chopping and adding to salads.
It would be unrealistic to think you could successfully lose weight and enjoy what you’re
eating with a mere handful of foods, no matter how delicious, nutritious and satisfying they
may be. So we’re going to add an extra roster of fat-fighting foods you can eat along with
the great foods mentioned in the last section.
They’ll lend different tastes and textures to every meal and provide a wide range of
vitamins, minerals, proteins and other vital nutrients. Naturally, each one is high in fiber,
low in fat and safe when it comes to sodium content, too.
Many have crunchiness and flavor we’ve come to desire in snack and nibbling foods. If
you’re like most of us, you may have a real junk food snacking habit – a habit you’re going
to have to change in order to slim down. Many of the foods in this section may be worthy
This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked
cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this
grain regularly for strength and actually complained when they had to eat meat.
Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up
to 15 percent and has powerful anti-cancer agents. Israeli scientists say it cures
constipation better than laxatives - and that can promote weight loss, too.
Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You
can also mix it with rice for an interesting texture. Ground into flour, it makes excellent
Beans are one of the best sources of plant protein. Peas, beans and chickpeas are
collectively known as legumes. Most common beans have 215 calories per cooked cup
(lima beans go up to 260). They have the most protein with the least fat of any food, and
they’re high in potassium but low in sodium.
Plant protein is incomplete, which means that you need to add something to make it
complete. Combine beans with a whole grain – rice, barley, wheat, corn – to provide the
amino acids necessary to form a complete protein. Then you get the same top-quality
protein as in meat with just a fraction of the fat.
Studies at the University of Kentucky and in the Netherlands show that eating beans
regularly can lower cholesterol levels.
The most common complaint about beans is that they cause gas. Here’s how to contain
that problem, according to the U.S. Department of Agriculture (USDA): Before cooking,
rinse the beans and remove foreign particles, put in a kettle and cover with boiling water,
soak for four hours or longer, remove any beans that float to the top, then cook the beans
This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your
longing for sweets and enough fiber so you absorb fewer calories that you eat. British
researchers found that the high content of insoluble fiber in fruits, vegetables and whole
grains reduces the absorption of calories from foods enough to promote width loss without
Berries are a great source of potassium that can assist you in blood pressure control.
Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45.
So use your imagination and enjoy the berry of your choice.
Broccoli is America’s favorite vegetable, according to a recent poll. No wonder. A cup of
cooked broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is
considered the number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer
fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.
When you’re buying broccoli, pay attention to the color. The tiny florets should be rich
green and free of yellowing. Stems should be firm.
It’s great for pancakes, breads, cereal, soups or alone as a grain dish commonly called
kasha. It has 155 calories per cooked cup. Research at the All India Institute of Medical
Sciences shows diets including buckwheat lead to excellent blood sugar regulation,
resistance to diabetes and lowered cholesterol levels. You cook buckwheat the same way
you would rice or barley. Bring two to three cups of water to a boil, add the grain, cover the
pan, turn down the heat and simmer for 20 minutes or until the water is absorbed.
This Eastern Europe staple is a true wonder food. There are only 33 calories in a cup of
cooked shredded cabbage, and it retains all its nutritional goodness no matter how long
you cook it. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27
calories per drained cup) or coleslaw (calories depend on dressing) only once a week is
enough to protect against colon cancer. And it may be a longevity-enhancing food.
Surveys in the United States, Greece and Japan show that people who eat a lot of it have
the least colon cancer and the lowest death rates overall.
What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s
favorite? A medium-sized carrot carries about 55 calories and is a nutritional powerhouse.
The orange color comes from beta carotene, a powerful cancer-preventing nutrient
Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine
them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to
create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely
chopped carrots to soups and spaghetti sauce – they impart a natural sweetness without
White meat contains 245 calories per four ounce serving and dark meat, 285. It’s an
excellent source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most
experts recommend waiting until after cooking to remove it because the skin keeps the
It’s really a grain – not a vegetable – and is another food that’s gotten a bum rap. People
think it has little to offer nutritionally and that just isn’t so. There are 178 calories in a cup of
cooked kernels. It contains good amounts of iron, zinc and potassium, and University of
Nebraska researchers say it delivers a high-quality of protein, too.
The Tarahumara Indians of Mexico eat corn, beans and hardly anything else. Virgil Brown,
M.D., of Mount Sinai School of Medicine in New York, points out that high blood
cholesterol and cardiovascular heart disease are almost nonexistent among them.
As long as we’re talking about losing weight and fat-fighting foods, we had to mention
Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while
providing respectable amounts of calcium and the B vitamin riboflavin. Season with spices
such a dill, or garden fresh vegetable such a scallions and chives for extra zip.
To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can
also use cottage cheese in cooking, baking, fillings and dips where you would otherwise
use sour cream or cream cheese.
Fiber-rich figs are low in calories at 37 per medium (2.25” diameter) raw fig and 48 per
dried fig. A recent study by the USDA demonstrated that they contribute to a feeling of
fullness and prevent overeating. Subjects actually complained of being asked to eat too
much food when fed a diet containing more figs than a similar diet with an identical number
Serve them with other fruits and cheeses. Or poach them in fruit juice and serve them
warm or cold. You can stuff them with mild white cheese or puree them to use as a filling
for cookies and low-calorie pastries.
The health benefits of fish are greater than experts imagined – and they’ve always
The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of
90 calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has
154 calories. It’s hard to gain weight eating seafood.
As far back as 1985, articles in the New England Journal of Medicine showed a clear link
between eating fish regularly and lower rates of heart disease. The reason is that oils in
fish thin the blood, reduce blood pressure and lower cholesterol.
Dr. Joel Kremer, at Albany Medical College in New York, discovered that daily supplements
of fish oil brought dramatic relief to the inflammation and stiff joints of rheumatoid arthritis.
We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all
belong to the same family as spinach, and that’s one of the super-stars. No matter how
hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories.
They’re full of fiber, loaded with vitamins A and C, and free of fat. You can use them in
salads, soups, casseroles or any dish where you would normally use spinach.
This New Zealand native is a sweet treat at only 46 calories per fruit. Chinese public health
officials praise the tasty fruit for its high vitamin C content and potassium. It stores easily in
the refrigerator for up to a month. Most people like it peeled, but the fuzzy skin is also
These members of the onion family look like giant scallions, and are every bit as healthful
and flavorful as their better-known cousins. They come as close to calorie-free as it gets at
a mere 32 calories per cooked cup.
You can poach or broil halved leeks and then marinate them in vinaigrette or season with
Romano cheese, fine mustard or herbs. They also make a good soup.
People think lettuce is nutritionally worthless, but nothing could be farther from the truth.
You can’t leave it out of your weight-loss plans, not at 10 calories per cup of raw romaine.
It provides a lot of filling bulk for so few calories. And it’s full of vitamin C, too. Go beyond
iceberg lettuce with Boston, bibb and cos varieties or try watercress, arugula, radicchio,
dandelion greens, purslane and even parsley to liven up your salads.
Now, here’s great taste and great nutrition in a low-calorie package! One cup of
cantaloupe balls has 62 calories, on cup of casaba balls has 44 calories, one cup of
honeydew balls has 62 calories and one cup of watermelon balls has 49 calories. They
have some of the highest fiber content of any food and are delicious. Throw in handsome
quantities of vitamins A and C plus a whopping 547 mgs of potassium in that cup of
cantaloupe, and you have a fat-burning health food beyond compare.
A cup of oatmeal or oat bran has only 110 calories. And oats help you lose weight.
Subjects in Dr. James Anderson’s landmark 12-year study at the University of Kentucky
lost three pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to
their daily food intake and nothing else. Just don’t expect oats alone to perform miracles –
you have to eat a balanced diet for total health.
Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your
diet. One cup of chopped raw onions has only 60 calories, and one raw medium onion
They control cholesterol, thin the blood, protect against cholesterol and may have some
value in counteracting allergic reactions. Most of all, onions taste good and they’re good
Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in white
wine and basil, then spread over pizza. Or roast them in sherry and serve over paste.
The Italians had it right all along. A cup of cooked paste (without a heavy sauce) has only
155 calories and fits the description of a perfect starch-centered staple. Analysis at the
American Institute of Baking shows pasta is rich in six minerals, including manganese,
iron, phosphorus, copper, magnesium and zinc. Also be sure to consider whole wheat
pastas, which are even healthier.
You can make a meal out of them and not worry about gaining a pound – and you sure
won’t walk away from the table feeling hungry. Each sweet potato has about 103 calories.
Their creamy orange flesh is one of the best sources of vitamin A you can consume.
You can bake, steam or microwave them. Or add them to casseroles, soups and many
other dishes. Flavor with lemon juice or vegetable broth instead of butter.
A medium tomato (2.5” diameter) has only about 25 calories. These garden delights are
low in fat and sodium, high in potassium and rich in fiber.
A survey at Harvard Medical School found that the chances of dying of cancer are lowest
among people who eat tomatoes (or strawberries) every week.
And don’t overlook canned crushed, peeled, whole or stewed tomatoes. They make
sauces, casseroles and soups taste great while retaining their nutritional goodness and
low-calorie status. Even plain old spaghetti sauce is a fat-burning bargain when served
over pasta, so think about introducing tomatoes into your diet
Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It
just so happens that this health food disguised as meat is good year-round for weight
A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has
Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything
hamburger can do, ground turkey can do at least as well, from conventional burgers to
Some ground turkey contains skin which slightly increases the fat content. If you want to
keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need
to add filler to make burgers or meat loaf hold together.
Four ounces of ground turkey has approximately 170 calories and nine grams of fat –
about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount
of regular ground beef (21% fat) has 298 calories and 23 grams of fat.
Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you
want to. Ground turkey is available fresh or frozen, as are individual parts of the bird,
including drumsticks, thighs, breasts and cutlets.
The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a
lot of protein and , like any dairy food, is rich in calcium and contains zinc and riboflavin.
Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your
You can find ways to use it in other types of cooking, to – sauces, soups, dips, toppings,
stuffings and spreads. Many kitchen gadget departments even sell a simple funnel for
Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads
You can substitute half or all of the higher fat ingredients. Be creative. For example,
combine yogurt, garlic powder, lemon juice, a dash of pepper and Worcestershire sauce
and use it to top a baked potato instead of piling on fat-laden sour cream.
Supermarkets and health food stores sell a variety of yogurts, many with added fruit and
sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself.
Apple butter or fruit spreads with little or no added sugar are an excellent way to turn plain
yogurt into a delectable sweet treat.
If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important
to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride
and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight.
In this booklet, you’ll discover how to lose 10 pounds a month – a nice, safe loss of about
two or two-and-a-half pounds a week – painlessly. You’ll feel satisfied and more energetic
than in the past without feeling deprived.
Most Americans pack on those extra pounds by eating the wrong things. Changing these
poor eating habits is the key to long-term success. Knowledge – along with the right food –
When humans lived in caves, they didn’t know anything about preserving and storing food.
They spent all their waking time and energy hunting and gathering food. When they had it,
they gobbled it down fast. Instead of storing food in pantries or cupboards, they stored
energy in their bodies in the form of fat to burn during periods when there was little or
Each year, it was absolutely vital for them to put on a good layer of fat during the warm
sprint and summer months. That was the only way they could guarantee their survival
during the lean and mean winter months.
And since women bore the young, they needed more energy to sustain themselves and
their babies, and that meant they were usually heavier.
Even though we no longer live in caves, we have inherited and maintained this basic
mechanism for fat storage from our hunting and gathering ancestors.
Each one of us is born with a certain number of fat cells. How many of these fat cells you
possess depends on genetics. If you have a lot of fat cells, maybe your ancestors were the
biggest people in the tribe, which was a good thing because they had the best chances of
You can never get rid of fat cells, but – unfortunately – you can add to them. Depending
upon what you eat, your body will manufacture new far cells. And like those you were born
That doesn’t mean you’re doomed to be fat once you put on extra pounds. It is possible to
shrink fat cells. That’s what happens when you lose weight. You burn up the fat stored in
those big fat cells. Think of them as balloons. Burning off the fat inside them has the save
effect as letting the air out of a balloon.
A good weight loss program requires a certain amount of intake restriction – the
consumption of fewer calories. You burn off the fat by eating less fat and becoming more
To guarantee a lifetime of weight-control success, you have to change the type of foods
you eat, so that you ingest less fat and still get the vitamins, minerals, trace elements,
protein, fat and carbohydrates your body needs to thrive.
Extremely low-calorie diets may help you shed pounds quickly, but they’ll lead to failure in
That’s because humans are genetically protected against starvation. During food
shortages, our bodies slow down our metabolisms and burn less energy so we can stay
A part of our brain called the hypothalamus keeps us on an even weight keep by creating a
“set point.” That’s the weight where we feel comfortable. The hypothalamus determines
this point based on the level of consumption it’s used to. It seeks to keep our weight
constant, even if that point is over what it should be.
When we drastically cut back our food intake, the brain thinks the body is starving, and in
an effort to preserve life, it slows the metabolism. Soon the pounds stop coming off.
Consequently, we grow hungry and uncomfortable and then eat more. And then the diet
How can you compensate for this metabolic slow-down? The answer is that you have to
change the nutritional composition of the foods you eat. You will have to cut down on total
calories – that’s absolutely basic to weight loss. More important, however, is reducing the
percentage of total calories you are getting from fat.
That’s how you’ll avoid starvation panic in your system. At the same time, you reduce the
amount of fat in your food, replacing it with safe, low calorie, nutrient-rich plant foods. This
will convince your brain that your body is getting all the nutrition it needs.
In fact, you’ll be able to eat more food and feel more satisfied while consuming fewer
Plant foods break down slowly in your stomach, making you feel full longer, and they are
rich in vitamins, minerals, trace elements, carbohydrates and protein for energy and
muscle-building. This allows your body to burn off its excess stored fat.
Fat Burning Foods
Each one of the following foods is clinically proven to promote weight loss. These foods go
a step beyond simply adding no fat to your system – they possess special properties that
add zip to your system and help your body melt away unhealthy pounds. These incredible
foods can suppress your appetite for junk food and keep your body running smoothly with
clean fuel and efficient energy.
You can include these foods in any sensible weight-loss plan. They give your body the
extra metabolic kick that it needs to shave off weight quickly.
A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles
Klein recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories
per day. He says you will still lose weight quite effectively at that intake level without
Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods
listed below accomplish that better than any others. At the same time, they’re rich in
nutrients and possess special fat-melting talents.
These marvels of nature deserve their reputation for keeping the doctor away when you
eat one a day. And now, it seems, they can help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and
keep them up longer than most foods. The practical effect of this is to leave you feeling
satisfied longer, say researchers.
Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type
of fiber prevents hunger pangs by guarding against dangerous swings or drops in your
blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of
An average size apple provides only 81 calories and has no sodium, saturated fat or
cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol
already in your blood as well as lowering your blood pressure.
You needn’t dread bread. It’s the butter, margarine or cream cheese you put on it that’s
fattening, not the bread itself. We’ll say this as often as needed – fat is fattening. If you
don’t believe that, ponder this – a gram of carbohydrate has four calories, a gram of
protein four, and a gram of fat nine. So which of these is really fattening?
Bread, a natural source of fiber and complex carbohydrates, is okay for dieting. Norwegian
scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily
weigh about 11 pounds more that those who eat a lot of bread.
Studies at Michigan State University show some breads actually reduce the appetite.
Researchers compared white bread to dark, high-fiber bread and found that students who
ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost
five pounds in two months. Others who ate white bread were hungrier, ate more fattening
foods and lost no weight during this time.
So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat,
mixed grain, oatmeal and others. The average slice of whole grain bread contains only 60
to 70 calories, is rich in complex carbohydrates – the best, steadiest fuel you can give your
body – and delivers surprising amount of protein.
Easy does it is the password here. We’ve all heard about potential dangers of caffeine –
including anxiety and insomnia – so moderation is the key.
The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a
metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis.
This makes sense, since caffeine is a stimulant. Studies show it can help you burn more
calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit
your intake to a single cup in the morning and one in the afternoon. Add only skim milk to
tit and try doing without sugar – many people learn to love it that way.
There’s good reason for this traditional diet food to be a regular part of your diet. It helps
dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An
average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the
special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and
It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol
fighter. The additional benefit here is assistance in the battle against atherosclerosis
(hardening of the arteries) and the development of heart disease. Try sprinkling it with
cinnamon rather than sugar to take away some of the tart taste.
Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic
groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount
of hot mustard normally called for in Mexican, Indian and Asian recipes, about one
teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine
“But mustard is natural and totally safe,” Henry says. “It can be used every day, and it
really works. I was shocked to discover it can speed up the metabolism by as much as 20
to 25 percent for several hours.” This can result in the body burning an extra 45 calories
for every 700 consumed, Dr. Henry says.
Hot, spicy chili peppers fall into the same category as hot mustard, Henry says. He studied
them under the same circumstances as the mustard and they worked just as well. A mere
three grams of chili peppers were added to a meal consisting of 766 total calories. The
peppers’ metabolism-raising properties worked like a charm, leading to what Henry calls a
diet-induced thermic effect. It doesn’t take much to create the effect. Most salsa recipes
call for four to eight chilies – that’s not a lot.
Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron
and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup.
We’ve got to be kidding, right? Wrong. Potatoes have developed the same “fattening” rap
as bread, and it’s unfair. Dr. John McDougal, director of the nutritional medicine clinic at St.
Helena Hospital in Deer Park, California, says, “An excellent food with which to achieve
rapid weight loss is the potato, at 0.6 calories per gram or about 85 calories per potato.” A
great source of fiber and potassium, they lower cholesterol and protect against strokes and
Preparation and toppings are crucial. Steer clear of butter, milk and sour cream, or you’ll
An entire weight-loss plan, simple called the Rice Diet, was developed by Dr. William
Kempner at Duke University in Durham, North Carolina. The diet, dating to the 1930’s,
makes rice the staple of your food intake. Later on, you gradually mix in various fruits and
It produces stunning weight loss and medical results. The diet has been shown to reverse
and cure kidney ailments and high blood pressure.
A cup of cooked rice (150 grams) contains about 178 calories – approximately one-third
the number of calories found in an equivalent amount of beef or cheese. And remember,
whole grain rice is much better for you than white rice.
Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned,
homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of
Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and
dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more
weight they lost. And soup eaters tend to keep the weight off longer.
Naturally, the type of soup you eat makes a difference. Cream soups or those made of
beef or pork are not your best bets. But here’s a great recipe:
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow
squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium
chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil,
oregano, thyme and garlic powder. Boil, then simmer for an hour. Serves six.
Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an
epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev
up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it
supplies most of the nutrients you need.
You just can’t say enough about this health food from Asia. Also called soybean curd, it’s
basically tasteless, so any spice or flavoring you add blends with it nicely. A 21⁄2 ” square
has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams
per day.) Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It
makes your metabolism run on high and even lowers cholesterol. With different varieties
available, the firmer tofus are goof for stir-frying or adding to soups and sauces while the
softer ones are good for mashing, chopping and adding to salads.
It would be unrealistic to think you could successfully lose weight and enjoy what you’re
eating with a mere handful of foods, no matter how delicious, nutritious and satisfying they
may be. So we’re going to add an extra roster of fat-fighting foods you can eat along with
the great foods mentioned in the last section.
They’ll lend different tastes and textures to every meal and provide a wide range of
vitamins, minerals, proteins and other vital nutrients. Naturally, each one is high in fiber,
low in fat and safe when it comes to sodium content, too.
Many have crunchiness and flavor we’ve come to desire in snack and nibbling foods. If
you’re like most of us, you may have a real junk food snacking habit – a habit you’re going
to have to change in order to slim down. Many of the foods in this section may be worthy
This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked
cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this
grain regularly for strength and actually complained when they had to eat meat.
Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up
to 15 percent and has powerful anti-cancer agents. Israeli scientists say it cures
constipation better than laxatives - and that can promote weight loss, too.
Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You
can also mix it with rice for an interesting texture. Ground into flour, it makes excellent
Beans are one of the best sources of plant protein. Peas, beans and chickpeas are
collectively known as legumes. Most common beans have 215 calories per cooked cup
(lima beans go up to 260). They have the most protein with the least fat of any food, and
they’re high in potassium but low in sodium.
Plant protein is incomplete, which means that you need to add something to make it
complete. Combine beans with a whole grain – rice, barley, wheat, corn – to provide the
amino acids necessary to form a complete protein. Then you get the same top-quality
protein as in meat with just a fraction of the fat.
Studies at the University of Kentucky and in the Netherlands show that eating beans
regularly can lower cholesterol levels.
The most common complaint about beans is that they cause gas. Here’s how to contain
that problem, according to the U.S. Department of Agriculture (USDA): Before cooking,
rinse the beans and remove foreign particles, put in a kettle and cover with boiling water,
soak for four hours or longer, remove any beans that float to the top, then cook the beans
This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your
longing for sweets and enough fiber so you absorb fewer calories that you eat. British
researchers found that the high content of insoluble fiber in fruits, vegetables and whole
grains reduces the absorption of calories from foods enough to promote width loss without
Berries are a great source of potassium that can assist you in blood pressure control.
Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45.
So use your imagination and enjoy the berry of your choice.
Broccoli is America’s favorite vegetable, according to a recent poll. No wonder. A cup of
cooked broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is
considered the number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer
fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.
When you’re buying broccoli, pay attention to the color. The tiny florets should be rich
green and free of yellowing. Stems should be firm.
It’s great for pancakes, breads, cereal, soups or alone as a grain dish commonly called
kasha. It has 155 calories per cooked cup. Research at the All India Institute of Medical
Sciences shows diets including buckwheat lead to excellent blood sugar regulation,
resistance to diabetes and lowered cholesterol levels. You cook buckwheat the same way
you would rice or barley. Bring two to three cups of water to a boil, add the grain, cover the
pan, turn down the heat and simmer for 20 minutes or until the water is absorbed.
This Eastern Europe staple is a true wonder food. There are only 33 calories in a cup of
cooked shredded cabbage, and it retains all its nutritional goodness no matter how long
you cook it. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27
calories per drained cup) or coleslaw (calories depend on dressing) only once a week is
enough to protect against colon cancer. And it may be a longevity-enhancing food.
Surveys in the United States, Greece and Japan show that people who eat a lot of it have
the least colon cancer and the lowest death rates overall.
What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s
favorite? A medium-sized carrot carries about 55 calories and is a nutritional powerhouse.
The orange color comes from beta carotene, a powerful cancer-preventing nutrient
Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine
them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to
create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely
chopped carrots to soups and spaghetti sauce – they impart a natural sweetness without
White meat contains 245 calories per four ounce serving and dark meat, 285. It’s an
excellent source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most
experts recommend waiting until after cooking to remove it because the skin keeps the
It’s really a grain – not a vegetable – and is another food that’s gotten a bum rap. People
think it has little to offer nutritionally and that just isn’t so. There are 178 calories in a cup of
cooked kernels. It contains good amounts of iron, zinc and potassium, and University of
Nebraska researchers say it delivers a high-quality of protein, too.
The Tarahumara Indians of Mexico eat corn, beans and hardly anything else. Virgil Brown,
M.D., of Mount Sinai School of Medicine in New York, points out that high blood
cholesterol and cardiovascular heart disease are almost nonexistent among them.
As long as we’re talking about losing weight and fat-fighting foods, we had to mention
Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while
providing respectable amounts of calcium and the B vitamin riboflavin. Season with spices
such a dill, or garden fresh vegetable such a scallions and chives for extra zip.
To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can
also use cottage cheese in cooking, baking, fillings and dips where you would otherwise
use sour cream or cream cheese.
Fiber-rich figs are low in calories at 37 per medium (2.25” diameter) raw fig and 48 per
dried fig. A recent study by the USDA demonstrated that they contribute to a feeling of
fullness and prevent overeating. Subjects actually complained of being asked to eat too
much food when fed a diet containing more figs than a similar diet with an identical number
Serve them with other fruits and cheeses. Or poach them in fruit juice and serve them
warm or cold. You can stuff them with mild white cheese or puree them to use as a filling
for cookies and low-calorie pastries.
The health benefits of fish are greater than experts imagined – and they’ve always
The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of
90 calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has
154 calories. It’s hard to gain weight eating seafood.
As far back as 1985, articles in the New England Journal of Medicine showed a clear link
between eating fish regularly and lower rates of heart disease. The reason is that oils in
fish thin the blood, reduce blood pressure and lower cholesterol.
Dr. Joel Kremer, at Albany Medical College in New York, discovered that daily supplements
of fish oil brought dramatic relief to the inflammation and stiff joints of rheumatoid arthritis.
We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all
belong to the same family as spinach, and that’s one of the super-stars. No matter how
hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories.
They’re full of fiber, loaded with vitamins A and C, and free of fat. You can use them in
salads, soups, casseroles or any dish where you would normally use spinach.
This New Zealand native is a sweet treat at only 46 calories per fruit. Chinese public health
officials praise the tasty fruit for its high vitamin C content and potassium. It stores easily in
the refrigerator for up to a month. Most people like it peeled, but the fuzzy skin is also
These members of the onion family look like giant scallions, and are every bit as healthful
and flavorful as their better-known cousins. They come as close to calorie-free as it gets at
a mere 32 calories per cooked cup.
You can poach or broil halved leeks and then marinate them in vinaigrette or season with
Romano cheese, fine mustard or herbs. They also make a good soup.
People think lettuce is nutritionally worthless, but nothing could be farther from the truth.
You can’t leave it out of your weight-loss plans, not at 10 calories per cup of raw romaine.
It provides a lot of filling bulk for so few calories. And it’s full of vitamin C, too. Go beyond
iceberg lettuce with Boston, bibb and cos varieties or try watercress, arugula, radicchio,
dandelion greens, purslane and even parsley to liven up your salads.
Now, here’s great taste and great nutrition in a low-calorie package! One cup of
cantaloupe balls has 62 calories, on cup of casaba balls has 44 calories, one cup of
honeydew balls has 62 calories and one cup of watermelon balls has 49 calories. They
have some of the highest fiber content of any food and are delicious. Throw in handsome
quantities of vitamins A and C plus a whopping 547 mgs of potassium in that cup of
cantaloupe, and you have a fat-burning health food beyond compare.
A cup of oatmeal or oat bran has only 110 calories. And oats help you lose weight.
Subjects in Dr. James Anderson’s landmark 12-year study at the University of Kentucky
lost three pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to
their daily food intake and nothing else. Just don’t expect oats alone to perform miracles –
you have to eat a balanced diet for total health.
Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your
diet. One cup of chopped raw onions has only 60 calories, and one raw medium onion
They control cholesterol, thin the blood, protect against cholesterol and may have some
value in counteracting allergic reactions. Most of all, onions taste good and they’re good
Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in white
wine and basil, then spread over pizza. Or roast them in sherry and serve over paste.
The Italians had it right all along. A cup of cooked paste (without a heavy sauce) has only
155 calories and fits the description of a perfect starch-centered staple. Analysis at the
American Institute of Baking shows pasta is rich in six minerals, including manganese,
iron, phosphorus, copper, magnesium and zinc. Also be sure to consider whole wheat
pastas, which are even healthier.
You can make a meal out of them and not worry about gaining a pound – and you sure
won’t walk away from the table feeling hungry. Each sweet potato has about 103 calories.
Their creamy orange flesh is one of the best sources of vitamin A you can consume.
You can bake, steam or microwave them. Or add them to casseroles, soups and many
other dishes. Flavor with lemon juice or vegetable broth instead of butter.
A medium tomato (2.5” diameter) has only about 25 calories. These garden delights are
low in fat and sodium, high in potassium and rich in fiber.
A survey at Harvard Medical School found that the chances of dying of cancer are lowest
among people who eat tomatoes (or strawberries) every week.
And don’t overlook canned crushed, peeled, whole or stewed tomatoes. They make
sauces, casseroles and soups taste great while retaining their nutritional goodness and
low-calorie status. Even plain old spaghetti sauce is a fat-burning bargain when served
over pasta, so think about introducing tomatoes into your diet
Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It
just so happens that this health food disguised as meat is good year-round for weight
A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has
Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything
hamburger can do, ground turkey can do at least as well, from conventional burgers to
Some ground turkey contains skin which slightly increases the fat content. If you want to
keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need
to add filler to make burgers or meat loaf hold together.
Four ounces of ground turkey has approximately 170 calories and nine grams of fat –
about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount
of regular ground beef (21% fat) has 298 calories and 23 grams of fat.
Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you
want to. Ground turkey is available fresh or frozen, as are individual parts of the bird,
including drumsticks, thighs, breasts and cutlets.
The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a
lot of protein and , like any dairy food, is rich in calcium and contains zinc and riboflavin.
Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your
You can find ways to use it in other types of cooking, to – sauces, soups, dips, toppings,
stuffings and spreads. Many kitchen gadget departments even sell a simple funnel for
Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads
You can substitute half or all of the higher fat ingredients. Be creative. For example,
combine yogurt, garlic powder, lemon juice, a dash of pepper and Worcestershire sauce
and use it to top a baked potato instead of piling on fat-laden sour cream.
Supermarkets and health food stores sell a variety of yogurts, many with added fruit and
sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself.
Apple butter or fruit spreads with little or no added sugar are an excellent way to turn plain
yogurt into a delectable sweet treat.