Simple Holiday Diet And Weight Loss Ideas

Diet and Nutrition

The coming holidays can be a challenge for anyone engaged in a weight loss or diet regimen and with very good reason.

  1. With all of the treats that seem to lurk around every corner, workplace get-togethers and holiday parties; it can be easy for even the most driven dieters to get sidetracked and lose sight of their weight loss goals.
  2. This year though you can do things a bit differently. Giving your choices and portions a little carefully targeted attention you can steer clear of ruining all the hard work you have put into your eating habits the rest of the year.
Fat Loss 1 Page
Fat Loss 1 Page (Photo credit: sean_oliver)

One of the biggest challenges for many those on a diet during the holiday season…

  • Is avoiding the hectic round of get-togethers and parties that almost always come hand in hand with the holidays.
  • The good news about such events; however, is that many of them tend to be buffet and pot-luck types of affairs; which gives you numerous options that can help you to stick to your diet plans.
  • While buffet tables are typically laden with heavy casseroles and fatty appetizers, you can usually find at least one platter of fresh vegetables served with a nice low-fat dip.
  • Also, opt for fresh fruits instead of the abundance of baked desserts that are typically offered.
  • Instead of stocking your plate up with diet dangerous foods, choose steamed vegetables and healthy grains such as wild rice and wheat bread.
  • Opting for white meat instead of dark meat can also help you to stay on the straight and narrow, by avoiding additional calories.

When possible, restrict the amount of alcohol based beverages that you take in. Just a few alcoholic beverages contain a shocking amount of calories; not to mention the fact that they only serve to boost the appetite of most people. Choose plain water, an alcohol free beer or a wine spritzer or Pelligrino water instead.

When your turn comes to prepare the abundance of necessary holiday food, remember that there are various tricks you can employ in order to stay true to your diet goals and continue to keep family and friends pleased at the same time.

food sources of magnesium: bran muffins, pumpk...
food sources of magnesium: bran muffins, pumpkin seeds, barley, buckwheat flour, low-fat vanilla yogurt, trail mix, halibut steaks, garbanzo beans, lima beans, soybeans, and spinach (Photo credit: Wikipedia)

One way to do this is by substituting dairy free or evaporated skim milk for regular milk or cream in your holiday recipes. This will help to tremendously cut down on the amount of fat and calories included in your dishes without compromising taste.

IUnsweetened applesauce with cinnamon makes a great alternative for calorie laden oil while egg substitute can easily replace the necessity for eggs in most tasty recipes without any recognizable change to the flavor.

Ultimately, one of the greatest ways that you can steer clear of overindulging this holiday season is to take it slower and simple. Bear in mind that the whole point of this time of the year is to get together with close friends and loved ones; many of which you might not see for many months to come.

Focus on the fun and conversation instead of hurrying through a hefty meal and you will find that not only did you enjoy this year more, but that you made it through with your diet in one piece.

17 Weight Loss Tips- Simply Check Your Thyroid

10 Secrets About Your Metabolism That Can Help...
10 Secrets About Your Metabolism That Can Help You Lose Weight! – Avoid Late Night Eating (Photo credit: UrbaneWomenMag)

 

 

A  Healthy Thyroid Equals Balanced Weight loss

 

  1. Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your weight so you may either gain weight, lose weight, or may find that losing weight is harder than usual.
  2. Those that plan diets do not consider how their thyroid plus metabolism may affect their weight loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is to cut down calorie intake.
  3. Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.
  4. Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.
  5. Hypothyroidism on the other hand works in the other direction by immediately slowing down the metabolism until the body gains weight at a regular rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.
  6. While cutting calories can be a challenge for most people to imagine, people involved in life and death struggles head to the supermarket to make serious decisions on whether to buy that extra box of sweets, or other foods they know aren’t quite healthy for them. Then some others have exactly the opposite problem.
  7. Instead of eating too many calories which is a problem in itself, they eat too little calories instead. The key is to find the midpoint. Balance.
  8. Problem? What Problem? The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it does not work that way. While cutting calories helps diets, consuming too little calories pushed the body into a hoard mode, the body’s metabolism slow to adapt to the lesser amount of available energy.
  9. If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here is to cut calories without the body slowing its metabolism. Only then can losing weight become easier.
  10. Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.
  11. This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in a person’s energy consumption directly affecting fat deposit.
  12. Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.
  13. First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to support your weight per pound of weight.
  14. For example if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the amount of calories you will need per day to keep up 150 lbs.
  15. You may consult a nutritionist to help you come lose weight. In the end it all comes down to math. If you consume more that your body needs, it stores it as fat. Now is probably a good time to start studying the back of those grocery cartons.
  16. Try to keep your diet at a 40% protein, 25% fat, and 35% carbohydrate meals at 300 calories per meal. Spread out these meals in a day for best results.
  17. While it can be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.

 

Fruits and Vegetables: List Of Low Carbohydrates and Calories of your Favorite Fruits and Vegetable.

Fruits and vegetables are always good when included in a diet. Whether you believe in vegetarianism or not, make sure that you include some of these low carb vegetables and fruit in your daily diet. Stay fit and healthy.

Vegetables are part of a healthy diet but not all vegetables are equal. Some

contain significantly more calories and carbs than others do.

Choose your vegetables wisely. If you are able to afford them, please choose organic foods whenever possible

Unless otherwise stated, the vegetable food counts (carbohydrates and calories) are for average size portions of 3½ ounces, which is 100g.

Where the vegetables are listed as boiled or baked, this means plain boiled or baked with nothing yet added such as butter or oil. Unless otherwise stated, the food counts are for fresh (not canned) vegetables.

Low carbohydrate vegetables are non-starchy and low in carbs. A low carb vegetable diet is the perfect way to stay lean and fit, as these vegetables have all the necessary fiber, minerals and vitamins required by the body. Though the exact carb count depends on the serving size, these low carb vegetables should be a daily part of your diet, no matter what the quantity. Let us list a few low carb vegetables and fruits. When looking at some of the carb counts, know that fiber is not counted as carbohydrates.

Low Carb Vegetables

An average vegetable portion of 100g equals 3½ ounces Calories per portion stated Carbohydrates per portion stated
Aubergine (eggplant), raw, 100g 15 2.2
Alfalfa sprouts, raw, 100g 24 0.4
Artichoke-Jerusalem, boiled, 100g 41 10.6
Asparagus, boiled, 100g 22 4
Asparagus, canned, drained, 100g 19 3
Bamboo shoots, canned, 100g 11 0.7
Beansprouts mung, raw, 100g 31 4
Beetroot, raw, 100g 36 4.6
Beetroot, boiled, 100g 46 9.5
Beetroot, pickled, drained, 100g 28 5.6
Broccoli, green, boiled, 100g 24 1.3
Broccoli, green, raw, 100g 33 1.8
Broccoli, purple, boiled, 100g 19 1.3
Broccoli, purple, raw, 100g 35 2.6
BrusselsSprouts, boiled, 100g 35 3.1
Cabbage spring, boiled, 100g 7 0.6
Cabbage Chinese, raw, 100g 12 1.4
Cabbage red, raw, 100g 21 3.7
CabbageSavoy, raw, 100g 27 3.9
Cabbage, white, raw, 100g 27 5
Capsicum Pepper, green, raw 100g 15 2.6
Capsicum Pepper, red, raw 100g 32 6.4
Carrots, old, boiled, 100g 24 4.9
Carrots, young, raw, 100g 30 6
Cassava chips, 100g 354 92
Cassava, steamed, 100g 142 37
Cauliflower, boiled, 100g 28 2.3
Celeriac, raw, 100g 18 2.3
Celery, raw, 100g 7 0.9
Corn, baby sweetcorn, boiled, 100g 24 2.7
Corn kernels, canned, 100g 123 27
Corn kernels, raw 100g 93 17
Corn-on-cob, boiled, plain, 100g 66 11.6
Courgette (Zucchini), raw, 100g 18 1.8
Curly Kale, raw, 100g 35 1.4
Cucumber, unpeeled, raw 100g 10 1.5
Chicory, raw, 100g 14 1
Eggplant (aubergine), raw, 100g 15 2.2
Endive (Escarole), 100g 11 2.8
Fennel, raw, 100g 12 1.8
Garlic, fresh, raw, 100g 98 16
Leeks, raw, 100g 22 2.9
Lettuce leaf, butterhead, raw, 100 12 1.2
Lettuce, cos, romaine, raw, 100g 16 1.7
Lettuce, Iceberg, raw, 100g 13 1.9
Marrow, boiled, 100g 9 1.6
Mushrooms, common, raw, 100g 22 3.4
Potatoes, new, boiled, 100g 75 18
Potatoes, old, raw, 100g 86 20
Okra, raw, 100g 31 3
Onions, raw, 100g 64 7.9
Parsnip, raw, 100g 64 12.5
Peas, frozen, raw, 100g 66 9.3
Peas, fresh, raw, 100g 83 11.3
Pumpkin, raw, 100g 13 2.2
Radish, red, raw, 100g 12 2
Spinach, raw, 100g 25 1.6
Squash, butternut, baked, 100g 32 7.4
Squash spaghetti, baked, 100g 75 18
Zucchini (Courgette), raw, 100g 18 1.8
Sweet potato, baked, 100g 115 28
Tomatoes, canned, & liquid, 100g 16 3
Tomatoes cherry, raw, 100g 18 3
Tomatoes, ordinary, raw, 100g 17 3
Water chestnuts, canned, 100g 28 7
Watercress, raw, 100g 22 0.4
Yam, baked, 100g 153 37.5
Zucchini (Courgette), raw, 100g 18 1.8

Apart from these low carb diet vegetables, the following vegetables are also very fiber and mineral rich, without carrying a lot of carbohydrates.

  • Collards
  • Mustard Greens
  • Herbs like parsley, cilantro, basil, rosemary and thyme
  • Sea vegetables like nori
  • Okra
  • Avocados
  • Green beans and wax beans
  • Scallions or green onions
  • Tomatoes
  • Artichokes
  • Carrots
  • Turnip
  • Fresh ginger and garlic

Fruits are part of a healthy diet. However, some fruits contain significantly more carbs than others do.   If you are following a low carbohydrate diet and want to include fruits, choose the best low carbs fruits. Additionally, if you want to maximize the health benefits and help our planet, eat organically grown low carb fruits whenever possible.

It’s best to avoid sweetened, canned, or dried fruit. Most dried fruit has sugar added during processing.

Dried fruits are not part of a weight loss diet. Even berries such as blueberries and cranberries have added sugar when bought as dried.

The calories in fruit count are then approximately the same as dried raisins. If you shop around, it is possible to buy sugar-free dried fruit.  This chart gives the number of calories and carbohydrates in fresh fruit.

Fruits, whole grains, oatmeal and vegetables contain complex carbohydrates. If you want to reduce or maintain your weight, a low carb diet can definitely help you. The diet may help solve all weight related problems like heart disease and diabetes. Lots of fresh, organic fruits and vegetables should be included in the diet as they supply the necessary nutrients to your body. Deficiency of nutrients can lead to various health complications and fatigue, which can affect your work and health. Low carb foods having a low glycemic index help protect your heart from damage due to fats. Dietitians usually recommend low carb diet to diabetics.

Low Carb Fruits

Per single fruit or the portion stated Calories per fruit or the portion stated Carbohydrates per fruit or the portion stated
Apple (with the peel) 81 21
Apricot 17 4
Avocado 306 12
Banana 105 27
Blackberries (½ cup) 37 9
Blackcurrants (½ cup) 36 9
Blueberries fresh (½ cup) 41 10
Cherries (½ cup) 52 12
Cranberries fresh raw (½ cup), 23 6
Currants Red fresh (½ cup) 31 8
Dates dried/sugar (½ cup) 280 62
Date 1 fresh/unsweetened 7 2
Fig (medium) 37 10
Gooseberries fresh (½ cup) 34 8
Grapes (10 medium seedless) 36 9
Grapefruit (1 medium half) 46 12
Guava (½ cup) 42 10
Kiwi (medium) 46 11
Lemon (with peel) 22 12
Lime (with peel) 18 10
Lychees 1 oz. 19 5
Mango fresh 135 35
Melon Canteloupe (1 half) 94 22
Melon Honeydew (1 tenth) 46 12
Nectarine (medium) 67 16
Olives green (pitted) 1 oz. 33 0.4
Olives black (pitted) 1 oz. 96 2.5
Orange 65 16
Papaya (½ cup cubed) 27 7
Passion Fruit (medium) 18 4
Paw Paw 34 7
Peach 37 10
Pear (medium) 98 25
Pineapple fresh (½ cup cubed) 39 10
Plum 36 9
Prune (1 dried & pitted) 20 5
Raisins (dried ½ cup) 110 29
Raspberry (½ cup) 31 7
Rhubarb (½ cup cubed) 14 3
Satsuma 37 9
Strawberries (½ cup) 23 5
Tangerine 37 9
Tomato (large) 26 6
Tomato Cherry 3 1

Fruits and Vegetables wallpaper no84910

If you want to have a handy list of low carb fruits and vegetables, which you can always keep with you, here is one for you.

Low Carb Foods List – Vegetables and Fruits

Sprouts like bean, alfalfa, etc.
Greens – lettuces, spinach, chard, etc.
Hearty Greens – collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Celery
Radishes
Sea Vegetables
Cabbage/sauerkraut)
Mushrooms
Jicama
Avocado
Cucumbers
Asparagus
Green Beans and Wax Beans
Broccoli
Cauliflower
Peppers like green bell peppers, red bell peppers, jalapeño peppers
Summer Squash
Zucchini
Scallions or green onions
Bamboo Shoots
Leeks
Brussels Sprouts
Snow Peas (pods)
Tomatoes
Eggplant
Tomatillos

Low Carb Foods List – Fruits
Artichokes
Fennel
Onions
Okra
Spaghetti Squash
Celery Root (Celeriac)
Carrots
Turnip
Water Chestnuts
Pumpkin
Lemon or Lime (small amount)
Passion Fruits
Rhubarb
Raspberries
Blackberries
Cranberries
Strawberries
Casaba Melon
Papaya
Watermelon
Peaches
Nectarines
Blueberries
Cantaloupes
Honeydew Melons
Apples
Guavas
Apricots
Grapefruit

I hope you found the above lists of fruits and vegetables helpful. Now that you know about low carb foods, you can design your own low carb diet. These food items will keep you fit and active and you will be able to achieve your goal of weight loss. It is necessary to consult a physician before opting for any diet. Be sure that you don’t have any health problem and see to it that you get all the essential nutrients when on diet.

Things that You Should Know about Processed Food and The Food Industry

With America‘s obesity problem among kids reaching crisis proportions, even junk food makers have started to claim they want to steer children toward more healthful choices. In a study released earlier this year, the Centers for Disease Control and Prevention reported that about 32 percent of children were overweight but not obese, 16 percent were obese, and 11 percent were extremely obese. Food giant PepsiCo, for example, points out on its website that “we can play an important role in helping kids lead healthier lives by offering healthy product choices in schools.” The company highlights what it considers its healthier products within various food categories through a “Smart Spot” marketing campaign that features green symbols on packaging. PepsiCo’s inclusive criteria–explained here–award spots to foods of dubious nutritional value such as Diet Pepsi, Cap’n Crunch cereal, reduced-fat Doritos, and Cheetos, as well as to more nutritious products such as Quaker Oatmeal and Tropicana Orange Juice.

But are wellness initiatives like Smart Spot just marketing ploys? Such moves by the food industry may seem to be a step in the right direction, but ultimately makers of popular junk foods have an obligation to stockholders to encourage kids to eat more–not less–of the foods that fuel their profits, says David Ludwig, a pediatrician and the co-author of a commentary published in this week’s Journal of the American Medical Association that raises questions about whether big food companies can be trusted to help combat obesity.

Eating processed foods is a vicious cycle. They are convenient, they taste good, we get quick energy and pleasure then comes the slump. We rebound from this slump by eating even  more processed food and the vicious cycle continues.

No doubt they’re easy and they taste good. They’re everywhere you look. Grocery stores, gas stations, drug stores and even hard ware and farm supply stores. They’re the answer to our busy lifestyles, but just because they’re easy doesn’t mean they’re not causing a whole bunch of problems.

Over time, your energy drops. Perhaps you notice weight gain or other signs of aging. Processed foods seem like the answer to today’s busy lives. New fads and fancy advertisements make promises that keep us coming back for more.

But before you hit the vending machine or the fast food window, find out what the processed food industry doesn’t want you to know:

  1. Processed foods are addictive and can cause you to overeat.Whole foods are made up of carbohydrates, proteins, fats, fiber and water. When foods are processed the components of these foods are modified (for example, fiber, water and nutrients are removed) and in other cases, components are concentrated. In each case, processing changes the way they are digested and assimilated in your body.Eating highly processed or highly concentrated foods can artificially stimulate dopamine (the pleasure neurotransmitter), which plays a role in addiction. In this way, you are eating foods that lack nutrients and fiber, but create a pleasurable feeling. A food addiction starts because you feel good when you are eating these foods and they make you think they taste better. You crave that pleasurable feeling again and again and viola…this is what starts a food addiction.
  2. Processed foods are linked to obesity. Additives in processed foods, like high fructose corn syrup, sugar and MSG have been linked to weight gain and obesity. Dr. Mercola recently reported about a new study that showed childhood obesity could be reduced by 18 percent, simply by cutting out fast food advertisements during children’s programming. The Australian government is clearly more concerned about their children’s health as television advertisements to children were banned several years ago. Too bad the almighty dollar’s getting in the way of our kids health here in the US.
  3. Processed foods often contain ingredients that do not follow the principle of food combining, which can lead to low energy, poor digestion, illness, acidic blood and weight gain. An example would be a frozen meat and cheese pizza. Cheese (a dairy product), meat (an animal protein) and pizza crust (a grain product) make a terrible food combination that can wreak havoc on your digestive health.
  4. Processed foods contribute to an imbalanced inner Body system, which can lead to digestive problems, cravings, illness and disease. Beneficial microflora cannot survive in your digestive tract when you are poisoning them. Like us they thrive on foods that are made by nature not by man.
  5. A diet high in processed foods can lead to depression, memory issues and mood swings. Ingredients in processed foods are often the lowest cost and sub-par, nutritionally. For example, the fats and oils used in processed foods are refined, which means they are stripped of the essential fatty acids necessary for healthy blood sugar levels, moods and memory. Your heart, hormones and brain suffer when you choose to eat these fats and oils. Instead choose the organic, unrefined or “virgin” fats and oils.
  6. Processed foods often go hand in hand with “eating on the run” or multitasking. Most people will choose convenience if they are on the run and in today’s busy lives, who of us isn’t? Unfortunately, multitasking while eating causes people to lose touch with their natural appetite, often leading to weight gain. Additionally, multitasking sends the wrong signals to your digestive system, which needs to be in a restful mode to digest properly.
  7. Nutrition labels on processed foods are often misleading and have harmful health effects. Many labels say “sugar free,” but contain other sweeteners like agave, which is like high fructose corn syrup. Additionally, product labeling may hide ingredients like GM (genetically modified) foods and harmful additives like MSG. (These are hidden behind words on the label like “natural flavorings” or “approved spices”).
  8. Diets high in processed meats (like hot dogs and deli meats) have been linked to various forms of cancer, such as pancreatic cancer, colorectal cancer and stomach cancer.
  9. Eating too many processed foods can lead to infertility and malnutrition. Processed foods, like cereal, are stripped of important vitamins and nutrients that your body truly needs. You could be eating a large amount of calories and still be malnourished if your diet is high in processed foods.Animal studies have shown that over three generations, a deficient diet causes reproduction to cease.  Today, infertility is on the rise, affecting 7.3 million people in America.
  10. Processed foods are made for long shelf-life, not long human life! Chemicals, additives and preservatives are added to processed foods so that they will last for a long time without going rancid or affecting the taste of the food. Food manufacturers spend time, money and research on beautiful packaging and strategies to lengthen shelf-life, with little attention on how the foods will lengthen your life or create lasting health.
  11. Junk food makers spend billions advertising unhealthy foods to kids.  According to the Federal Trade Commission, food makers spend some $1.6 billion annually to reach children through the traditional media as well the Internet, in-store advertising, and sweepstakes. An article published in 2006 in the Journal of Public Health Policy puts the number as high as $10 billion annually. Promotions often use cartoon characters or free giveaways to entice kids into the junk food fold. PepsiCo has pledged that it will advertise only “Smart Spot” products to children under 12.
  12. The studies that food producers support tend to minimize health concerns associated with their products.In fact, according to a review led by Ludwig of hundreds of studies that looked at the health effects of milk, juice, and soda, the likelihood of conclusions favorable to the industry was several times higher among industry-sponsored research than studies that received no industry funding. “If a study is funded by the industry, it may be closer to advertising than science,” he says.  
  13. Junk food makers donate large sums of money to professional nutrition associations. The American Dietetic Association, for example, accepts money from companies such as Coca-Cola, which get access to decision makers in the food and nutrition marketplace via ADA events and programs, as this release explains. As Nestle notes in her blog and discusses at length in her book Food Politics, the group even distributes nutritional fact sheets that are directly sponsored by specific industry groups. This one, for example, which is sponsored by an industry group that promotes lamb, rather unsurprisingly touts the nutritional benefits of lamb. The ADA’s reasoning: “These collaborations take place with the understanding that ADA does not support any program or message that does not correspond with ADA’s science-based healthful-eating messages and positions,” according to the group’s president, dietitian Martin Yadrick. “In fact, we think it’s important for us to be at the same table with food companies because of the positive influence that we can have on them.”
  14.  More processing means more profits, but typically makes the food less healthy. Minimally processed foods such as fresh fruits and vegetables obviously aren’t where food companies look for profits. The big bucks stem from turning government-subsidized commodity crops–mainly corn, wheat, and soybeans–into fast foods, snack foods, and beverages. High-profit products derived from these commodity crops are generally high in calories and low in nutritional value.
  15. A health claim on the label doesn’t necessarily make a food healthy.  Health claims such as “zero trans fats” or “contains whole wheat” may create the false impression that a product is healthy when it’s not. While the claims may be true, a product is not going to benefit your kid’s health if it’s also loaded with salt and sugar or saturated fat, say, and lacks fiber or other nutrients. “These claims are calorie distracters,” adds Nestle. “They make people forget about the calories.” Dave DeCecco, a spokesperson for PepsiCo, counters that the intent of a labeling program such as Smart Spot is simply to help consumers pick a healthier choice within a category. “We’re not trying to tell people that a bag of Doritos is healthier than asparagus. But, if you’re buying chips, and you’re busy, and you don’t have a lot of time to read every part of the label, it’s an easy way to make a smarter choice,” he says.
  16. Food industry pressure has made nutritional guidelines confusing.  As Nestle explained in Food Politics, the food industry has a history of preferring scientific jargon to straight talk. As far back as 1977, public health officials attempted to include the advice “reduce consumption of meat” in an important report called Dietary Goals for the United States. The report’s authors capitulated to intense pushback from the cattle industry and used this less-direct and more ambiguous advice: “Choose meats, poultry, and fish which will reduce saturated fat intake.” Overall, says Nestle, the government has a hard time suggesting that people eat less of anything.
  17. The food industry funds front groups that fight antiobesity public health initiatives. Unless you follow politics closely, you wouldn’t necessarily realize that a group with a name like the Center for Consumer Freedom (CCF) has anything to do with the food industry. In fact,Ludwig and Nestle point out, this group lobbies aggressively against obesity-related public health campaigns–such as the one directed at removing junk food from schools–and is funded, according to the Center for Media and Democracy, primarily through donations from big food companies such as Coca-Cola, Cargill, Tyson Foods, and Wendy’s.
  18. The food industry works aggressively to discredit its critics. According to the new JAMA article, the Center for Consumer Freedom boasts that “[our strategy] is to shoot the messenger. We’ve got to attack [activists’] credibility as spokespersons.” Here’s the group’s entry on Marion Nestle.  The bottom line, says Nestle, is quite simple: Kids need to eat less, include more fruits and vegetables, and limit the junk food.”
  19. Many supposedly healthy replacement foods are hardly healthier than the foods they replace. In 2006, for example, major beverage makers agreed to remove sugary sodas from school vending machines. But the industry mounted an intense lobbying effort that persuaded lawmakers to allow sports drinks and vitamin waters that–despite their slightly healthier reputations–still can be packed with sugar and calories.
  20. Less-processed foods are generally more satiating than their highly processed counterparts.  Fresh apples have an abundance of fiber and nutrients that are lost when they are processed into applesauce. And the added sugar or other sweeteners increase the number of calories without necessarily making the applesauce any more filling. Apple juice, which is even more processed, has had almost all of the fiber and nutrients stripped out. This same stripping out of nutrients, says Ludwig, happens with highly refined white bread compared with stone-ground whole wheat bread.

The bottom line, says Nestle, is quite simple: Kids need to eat less, include more fruits and vegetables, and limit the junk food.”

What Are Carbohydrates and Why Are They Important in your Lifestyle?

You’ll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains, and whole grains.

No wonder knowing what kind and how much carbohydrate to eat can be confusing!

On the nutrition label, the term “total carbohydrate” includes all three types of carbohydrates. This is the number you should pay attention to if you are carbohydrate counting.

It’s all about carbs!  Carbohydrates control is the first step in gaining control of your blood sugar numbers. Carbs are the food group mainly responsible for raising blood sugar. While the body can make glucose from the protein and fats you may eat, it is slower in action and doesn’t usually cause the “spike” that carbs do.
Carbohydrate food

There are three types of carbohydrates — sugars, starches and fiber. To know how much carbohydrate you eat, you need to be clear about which foods are primarily carbohydrate and which contain enough carbs that they require counting. It’s not necessary to count “sugars” separately, they’re contained in the carb count and are basically still a “carb”.

In a healthy diet, most carbohydrate should come from nutrient-dense foods. Nutrient-dense foods and complex carbs like whole grains, fruits, legumes, vegetables, nonfat or low fat milk, and yogurt contain a high volume of vitamins, minerals, fiber, and protein in proportion to their calorie content. These don’t cause your blood sugar to “spike” as high or as fast.

Simple sugars are quickly absorbed into the bloodstream and can cause your blood sugar to rise very fast and high. These simple sugars are contained in fruit juices, regular sodas, many candies cakes and pies or other baked goods especially those made with white flour. Certain vegetables such as white potato and corn as well as many fruits also contain a large amount of simple starch and sugars and can cause the same blood sugar spike.

Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate. There are two main types of sugar:

  • naturally occurring sugars such as those in milk or fruit
  • added sugars such as those added during processing such as fruit canned in heavy syrup or sugar added to make a cookie

On the nutrition facts label, the number of sugar grams includes both added and natural sugars.

There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner’s sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar, and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in “-ose.” For example glucose (also called dextrose), fructose (also called levulose), lactose, and maltose.

Complex Carbohydrates

Complex carbohydrates require your body to do more processing to break them down for fuel, and usually take longer to get into your bloodstream. This causes a slower blood sugar rise usually. 

Natural complex carbohydrate foods can be less fattening than animal-protein foods that naturally contain fat and contain less calories.

Natural complex carbohydrate foods table
Vegetables Legumes Grains and cereal
 Beets  Red kidney beans  Rye
 Carrots  Mung beans  Whole wheat flour
 Onions  Lentils  Sunflower flour
 Parsley  Peas  Wheat bran
 Leeks  Bog beans  Rice bran
 Brussel sprouts  Black-eyed peas  Buckwheat
 Peppers  Soybeans  Breakfast cereals
 Cauliflower  Pinto beans  Barley
 Cabbage  Field beans Oatmeal

Starch(also known as complex carbohydrates)

Foods high in starch include:

  • Starchy vegetables like peas, corn, lima beans, and potatoes
  • Dried beans, lentils, and peas such as pinto beans, kidney beans, black eyed peas, and split peas
  • Grains like oats, barley, and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread, and crackers but the variety is expanding to include other grains as well.)

The grain group can be broken down even further into whole grain or refined grain.

A grain, let’s take wheat for example, contains three parts:

  • bran
  • germ
  • endosperm

The bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the B vitamins and minerals.

The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.

The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.

If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.



Fiber

The structural component of plants. We are unable to digest a lot of the fiber in foods, and the fiber that our bodies can digest usually takes longer and creates less of a “spike” of blood sugar. Potatoes, dry beans, grains, rice, corn, squash and peas contain a large amounts of starch. Vegetables like broccoli, cauliflower, asparagus, lettuces and other greens are not starchy. The stems and leafy parts of plants do not contain much starch, but they do contain fiber. Since we can’t digest a lot of the fiber, that means that the green and leafy vegetables contain fewer calories than the starchy vegetables. Fiber is a diabetic’s friend because it takes longer to process in the body and slows down the absorption of the carbs.

Fiber comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts, and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.

For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about ½ what is recommended.

Fiber contributes to digestive health, helps to keep you regular and helps to make you feel full and satisfied after eating. Additional health benefits, of a diet high in fiber — such as a reduction in cholesterol levels — have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:

  • Beans and legumes. Think black beans, kidney beans, pintos, chick peas (garbanzos), white beans, and lentils.
  • Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).
  • Whole grains such as:
  • Whole wheat pasta
  • Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats.)
  • Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole whe+at or oats.) Many grain products now have “double fiber” with extra fiber added.
  • Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5 – 4.9 grams per serving.

It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven’t even been discovered yet!

It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.

Because fiber is not digested like other carbohydrates, for carbohydrate counting purposes, if a serving of a food contains more than or equal to 5 grams of dietary fiber, you can subtract half the grams of dietary fiber from the total carbohydrate serving of that food.

Try to get your carbohydrates from healthy sources such as whole grains, fruits and vegetables. But remember, even complex carbs are carbs and must be limited to avoid spikes in blood sugar.

Carbohydrates and Metabolism

Once the digestion process has begun and the food components are in your blood stream they are either used for energy, stored in the liver and muscles as glycogen, or if there is more energy available than you can use, they are converted and stored as fat.

The storage of glucose is triggered by insulin, which forces your body to store any extra blood sugar as glycogen. People with diabetes or metabolic syndrome either can’t produce enough insulin or they are not sensitive enough to the insulin they produce and need to regulate their blood glucose with medications, insulin or dietary changes.

How To Count Carbohydrates

Start by giving yourself some limits: Some suggested limits would be for women 20-40 per meal and 15 per snack. Men can usually have higher limits. Remember,  these are just suggestions. By testing you will find the amount of carbs that work for you.

How many carbohydrates should you eat a day?

Everyone has different carb needs, it depend on active or sedentary lifestyle you have, men or women you are. It is nearly 60 percent of the calories you eat every day should come from carbohydrates.

calories and carbs intale table
person low physical activity
calories/ carbs (g)
high physical activity
calories/ carbs (g)
Children 2-3 years old  1000/ 125  1200/ 150
Children 4-8 years old  1200/ 150  1400/ 175
Girls 9-13 years old  1600/ 200  1800/ 225
Boys 9-13 years old>  1800/ 225  2000/ 250
Girls 14-18 years old  1800/ 225  2200/ 275
Boys 14-18 years old  2200/ 275  2800/ 350
Females 19-30 years old  2000/ 250  2300/ 287
Males 19-30 years old  2400/ 300  2900/ 362
Females 31-50 years old  1800/ 225  2200/ 275
Males 31-50 years old  2200/ 275  2800/ 350
Females under 50 years old  1600/ 200  2000/ 250
Males 50 years old  2000/ 250  2600/ 325



A few foods like table sugar and lollipops are entirely carbohydrate, so their weight on a gram scale will be exactly the same as the number of grams of carbohydrate they contain. Most foods, however, have only part of their total weight as carbohydrate. The carb content of these foods can be determined by food labels, reference books or software, or a scale.

Like any new skill, counting grams of carbohydrates will take a couple of weeks to master. You will need to weigh and measure foods consistently for a while. As time passes, you will train your eye to estimate accurately both serving sizes and weights, whether eating out or at home. As you look up the foods you commonly eat, make a list of them for easy reference. Keep that list next to your food log, and use it to figure the carbs in a meal before you decide how much to eat.
Pastas and whole-grain breads contain complex carbohydrates, which are long strands of glucose molecules. Nutritionists recommend that 55–60 percent of calories come from carbohydrates, and especially complex carbohydrates. [Photograph by James Noble. Corbis. Reproduced by permission.]
Food labels contain information you need to do carb counting. Just be sure your serving size is the same size as the serving on the label, or calculate on the basis of the amount you’ll be eating. For example, lets say you want to eat an 8 ounce carton of low fat yogurt. The label that tells you that a one cup or 8 ounce serving contains 18 grams of carbohydrates. If the serving you eat differs from the serving size listed on the package, you will have to weigh or measure your actual serving and do some minor calculations to determine your carb amount. Also look for “tricks”.  A muffin label might say 20 grams and you say “Great, I can have that many”.  Then you look at the serving size and it lists half a muffin!  Would most people eat half?  Watch out for tricks like this.:smileymad:

How to attract the love you want?

Many individuals can not understand why they get the same things reoccurring in their lives, they feel they should have someone who is more compatible with them, more harmonious plus a person with less complications too.

It is so important to sit down and take note of how you view the mates’ of your past and present. To begin to understand what it is you are attracting to you, think about your relationships for a minute.

What were the reasons they did not last? please write down a list of qualities and traits your person likes and also do a separate list of the qualities and traits your person does not like or care for in the other person.

Think about the things you like longer than you do about the things you do not like. Then write those things down. If you feel tension in the body as you do this exercises; ignore it! Keep going, this is a chance to set the record straight and to finally get clear on what you want to attract.

Really get into this list now, next make sure you have added as many things that your person does not like as needed.

Close your eyes and picture the conversations with people you have had about your relationships. Think of who you spoke to, their energy and manifesting effectiveness and then think about how many times you have entertained a talk about either the items on list one or number two.

Ask a couple questions to clarify the answers that come to you. Ask what positive words have I said about this person or situation? Also ask, how many times have I spoke about relationships between me and another with words that express my discontent for them. Use a number between 1-10 to rate your answers.

After you do that take a deep breath because you are well on your way to changing your future. Since you have reflected on the patterns of your life, you can now make some life long changes to the area of your life that deals with relationships. It is time to break the old patterns to make way for new things to come in.

Many individuals do not know how they attract everything they do not want to them. I am here to tell you that the law of attraction works with everything on earth. There is no exceptions. Your job is to keep pointing to all that you want to see more of. Remember that.

A good example of this was a friend was telling me that all she was attracting to her was, things like married men, shady friends’, unbalanced health to name a few. Next thing i asked was how many times does she say i do not want this or that to her friends or acqintences. When i asked that question, she said a lot. I said bingo! So i told her to follow the next steps.

Next, write down what you WANT in a mate right now. Do not hold back. Write a list of as many things as you need to to make the list complete. Now take this list and write affirmations out of them. On your list of I want it now: If you wrote: I want a mate who cleans up after themselves…

OK good, now to turn this into a affirmation that will assist you in the present we need to make sure the affirmation is written in the present tense for one. But also we need to speak about the item on this list that you want as if you already have it and its happening right now.

So here is the example of the finished affirmation: I am in a joyous relationship with a mate who cleans up after themselves (no matter what), (all of the time) or (daily) are some extra words you could add to really personalize the affirmation further.

It is important to word affirmations right because we get what we ask for. What we ask for is nothing more than things we feel passionate about. When we are passionate about something we are sending concentrated energy to it constantly.

In addition we need to recognize the healing that needs to take place within us. Yes we wrote lists and we can identify what others’ may need to transform. How about we write down some things about us that we can work on so we can bring forth a better us next time we are in a romantic relationship. Remember we must become the thing we seek. Like attracts like. After you write your list, then write a date that you want to heal or change the thing.

The other step to attracting the love that you want is to see you and someone together already. It does not matter if this is a picture of a place holder, meaning you choose to manifest visually with a photo of someone you do not know because you have not met a prospect to related or mate with yet.

To tie everything together that you have just read, please read the post that speaks about the 5 Step Process to attract Abundance and apply them along with the steps listed in here.

Success is yours already! Visualize it!

Top 5 Reasons Why Raw Food Diets FAIL

1. Lack of Preparation being prepared is the corner stone of a successful raw diet. Get as much practice as you can and then stock up !

2. Lack of tasty meal options, Get to become a readable feast lover,check out the blog scene especially Gone Raw and practice,practice practice. I have to admit that although I am a raw food chef it took me about twenty try to really get a perfect raw food cracker.

3.Lack of a raw community,being apart of a raw community is helpful especially because you can share ideas and even improve on other peoples ideas.Like maybe someone has an idea for making chocolate pudding with avocados and although you like chocolate pudding you come up with using cashews for the base and it comes out tasting twenty times better. Being able to share in something as special as raw foods and seeing other people’s experience with raw foods is inspirational. A very supportive community is Raw Food Talk

4. Lack of a great raw food uncook book. I have to say that this is extremely important because when you look at a picture of a recipe you get inspired in a way that gets you motivated to go in that kitchen and make magic happen. A great first book option is The Raw Gourmet

5. Lack of a good reason. Resolve is very important when you decide to go raw. Instead of saying I have to go raw say I get to go raw and I get to part take in some of the most freshest and delicious food on the face of the planet. I get to look my best and feel like I can take on the world.

http://www.bankrate.com/brm/news/cheap/20040901a1.asp