Most weight loss plans simply ask too much -  they ask us to tip our lives completely over. We are often asked to make all our meals around highly processed foods that we didn’t select, cook, or even choose. Someone else make all of these decisions for us. No wonder most diets are not maintained, goals aren’t met and weight put straight back on.

So now what?

The better idea is to look at what you enjoy and work around that, at least to a degree. Eat more of the healthy stuff and less of the unhealthy, weight-increasing stuff.

• Alcohol – no doubt giving up drinking will help shed loads of weight. But some responsible adults enjoy a beer or glass of wine. You gotta enjoy life! So if you normally have a glass of wine a night, make it a glass every second night.
• Breakfast – bulk them up with fresh (or quality canned) fruit. Try low GI cereals which make you feel fuller for longer.
• Coffee and tea - have one less cup a day. Instead of sugar use a natural sweetener like Stevia.
• Snack on almonds and seed mix – sure it’s high in fat but it’s good fat, filling and natural.
• Dessert – instead of ice cream go for low fat yoghurt. Add some of that low GI cereal for texture and added satisfaction.
• Dinner – stir fry your favourite vegetables with lean chicken or beef. Use a herb and spice blend (with no sugar) for flavour boost.
• Carbs – reduce the amount, especially in your breakfast and dinner. Try your stirfry without rice or noodles -you’ll be surprised how easy it is.

These are just a few ideas. Remember the key is to maintain your diet until you reach your goal weight. To do this the diet has to fit into your life, not you into it.

Enjoy!

Eat Less, Eat Better, Move More
Or put another way, if you eat less food and calories, eat better, more nutritious and less processed and sugary food and move your body more you will lose or control your weight.

The general idea
Most diets fail because people can’t/won’t maintain them for long enough. They are either too hard, complicated, faddish, unrealistic, impractical, boring, hyped, over-promising, questionable, costly, time-consuming and ineffective.
Most overweight people, however, do have a good idea of what makes an effective diet. There’s plenty of information in all forms of media.
The Eating Diet program addresses both these insights by offering a method to lose and manage weight that’s realistic, practical, effective and impossible to argue.

Eat less
The Problem: overweight people eat too much for the amount of exercise they do or their basic daily requirements; food is often enhanced with flavours, esp sugar and salt, which only encourages people to eat more than they need.
The Solution: Products and ideas to feel full longer, Low GI, give more flavour to healthy, filling dishes, reduce calorific intake, minimize hi-GI carbs,

Eat Better
The Problem: overweight people more often than not eat food lacking in nutrition…empty calories, junk food, processed food, sugar-stuffed, overly salted, lacking in vitamins, minerals, greasy fast food, fried, fatty.
Often people find nutritious, fresh foods boring, unappealing and unsatisfying. Not morish like fast food.
The Solution: Products and ideas to help people enjoy more nutritious foods more often. But not by just adding sugar or salt or fat to these healthy foods.

Move More
The Problem: if we don’t burn more calories than we consume then we put on weight. Simple as that. Overweight people don’t exercise or just move enough.
The Solution: a simple, easy and doable exercise program, starting with walking.

Walk, walk, walk.

Start off just walking at least 15 minutes a day. That doesn’t include the walking you may do throughout your day. It’s new walking.

Build it up week by week, or quicker if you want to accelerate your weightloss.

Stay tuned for more on less.

About the author. Justin Smidmore is part-owner of The Metabolic Food Company of Booker Bay, New South Wales, Australia, though he’s quick to point out he lives in Bondi.

Justin Smidmore - SuperStart owner and non-nutritionist

Metabolic are makers of SuperStart – super Low GI breakfast blend. SuperStart helps people in Australia, New Zealand and the U.K. to lose and manage their weight by filling them up for longer. So they have less hunger and snack less.Check it out at: metabolicfood.com.au

EatSlim makes diet food taste wicked.

Metabolic also makes the EatSlim range of gourmet herb and spice blends. They make boring diet food taste wicked. Check it out at: www.eatslim.net.au

1. Rate of food digestion relative to glucose
1. Compared to glucose or white bread as the control
2. High glycemic food adverse effects
1. Hyperglycemia may persist for 2 hours after meal
1. Stimulates higher Insulin release
2. Hypoglycemia results within 2 to 4 hours after meal
1. Stimulates appetite
2. Raises free fatty acid levels
3. Glycemic load (GL)
1. Corrects glycemic index for serving size
2. Examples
1. Scone GI is high at 92, but GL is low at 8
2. Arborio rice GI is only 69, but GL is high at 36

Indications: Focus on lower glycemic index foods
1. Obesity Management
2. Diabetes Mellitus Management
3. Coronary Artery Disease Management

1. A ranking of the relationship between various foods and glucose blood serum levels. The carbohydrate composition of the food directly effects the concentration of glucose in the blood.

2. A numerical system of measuring the rate of BLOOD GLUCOSE generation by a particular food item as compared to a reference item, such as glucose = 100. Foods with higher glycemic index numbers create greater blood sugar swings. These numbers do not correspond to calories or amounts of food intake but rather, depend on the rates of digestion and absorption of these food items.

(source: http://www.fpnotebook.com/Pharm/Nutrition/GlycmcIndx.htm)

Friday, February 19

MANILA, Philippines – Most people resort to starvation diets, laxative pills, slimming teas, and liposuction to shed off those extra pounds. There is, however, a healthier way to lose and manage weight: eating “good carbohydrates.”

In the last several years, the glycemic index (GI) has been used to help people keep their weight within a healthy range by making them understand which carbs are “good” and “bad.”

The concept, developed by Dr. David J. Jenkins of the University of Toronto in the 1980s, was initially intended to help diabetics keep their blood sugar in check.

Aside from controlling weight and leveling blood sugar, studies have shown that a GI diet improves physical endurance and makes a person feel full faster and longer.

How does the GI work?

The GI ranks carbs according to their effect on blood sugar levels, or how they are absorbed by the body. These are given a number relative to glucose, which has an arbitrary value of 100.

Carbs with high GI (70 and above) break down quickly during digestion and raise blood sugar faster. The effect of the sugar on the body wears off just as fast, leaving the person feeling hungry again.

On the other hand, carbs with low GI (55 and below) are slowly digested by the body, making hunger pangs less likely to strike.

Below are some food items and their corresponding GI (from the Diabetes Network):

All bran: 51

Chocolate bar: 49

Cheese tortellini: 50

Bran buds: 45

Corn chips: 72

Bran flakes: 74

Croissant: 67

Cheerios: 74

Doughnut: 76

Cornflakes: 83

Jelly beans: 80

Spaghetti (15 mins boiled): 44

Pizza (cheese and tom): 60

Muesli (natural): 5

Nutri-grain: 66

SuperStart breakfast blend: 32

Carrots (fresh/boiled): 49

Puffed Wheat: 67

Power bars: 58

French fries: 75

Raisin Bran: 73

Pretzels: 83

Bagel (plain): 72

Baguette (French): 95

Special K: 54

Yogurt (fruit): 36

Raisins: 64

Yogurt (plain): 14

Table sugar: 64

Making the switch

A low-GI diet involves a “this for that approach,” or swapping high GI carbs for low GI carbs. Here are some tips from the University of Sydney’s Home of the Glycemic Index to help you get started:

Use breakfast cereals based on oats, barley, and bran

Use breads with wholegrains, stone-ground flour, and sourdough

Reduce the amount of potatoes you eat

Enjoy all other types of fruits and vegetables

Use basmati or doongara rice

Enjoy pasta, noodles, and quinoa

Eat plenty of salad vegetables with a vinaigrette dressing.

It is important to note, however, that the glycemic index only ranks individual food items and not whole meals (which has several food components). Given this, one must be careful in coming up with a low-GI diet.

A good website to check out is GI News, which provides good GI diet plans and healthy food alternatives.

One must also keep in mind that a low-GI diet does not lead to rapid weight loss; rather, it results in a steady decrease in body weight. But since it helps boost energy and encourages healthy eating, the low GI-diet seems like a fair deal. Report by Karen Flores, abs-cbnNEWS.com

Essential fatty acids.
They are called essential because your body needs them for cellular metabolic function and structure, but your body can’t make them itself. They’ve got to come from the food you eat. The two main types of essential fatty acids are omega 3 and omega 6.

Essential Fatty Acids

Oils to Avoid Completely
Hydrogenated and partially hydrogenated oils are used in cooking because they are processed to ensure a longer shelf life and to cope with higher temperatures like high smoke temperatures. These processed oils are also in nearly all processed packaged foods, even organic, because they’re cheap to produce and won’t spoil quickly.
Cold pressed vegetable oils are a great option as they haven’t been processed for long shelf lives. You have to look after them more, eg keep them out of direct sunlight, but it’s well worth the minimal effort required.

How much Omega 3 and 6
The ideal ratio of omega 3 to omega 6 is 1:2.

Seeds, whole grains, nuts, beans and dark green leafy vegetables that are high in omega 3. Whole ‘real’ food sources are considered better than supplements for omega 3 – and they cost less and taste better.

Good sources of good fat

Extra virgin olive oil has a medium level of omega 6 and some omega 3 is a good option.

Enjoy!

Learn to eat well: Always have good foods and for this you need to know about what is good for your health and what is not. A common preconception when not succeed to stay on a system, is to leave it on the whole. Make efforts to achieve your goal avoiding blunders in upcoming days. Be consistent.

Consider yourself a good diet practitioner: Considering yourself a good diet practitioner is another significant tip for the people longing for swift fat loss. So you should avoid eating after regular intervals and overcome your diet before it swallows you.

Eat in intervals: Stop skipping your meals and use healthy food items in your meals. Regular intake of such stuff will produce unsullied energy inside your body and it will also make your metabolic system more competent. Time-consuming ingestion method will benefit you and you’ll be able to overcome overeating habits.

Eat lush-green Vegetables & fruits: Make habit of ingesting fruits and lush green vegetables and try to avoid junk foods and meat. Since these things are low-fatty and provides you with fiber and fresh energy. On the contrary, fast foods are fatty and they drive down your metabolic process.

Fiber Intake: Fiber is the main source of the energy produced in our body. Fiber is also responsible for slowing down our digestion process and eventually results in keeping our stomach full for a long time. Moreover, sugar-level is also well maintained by fiber.

Avoid using artificial sweets: Try not to have too much of chocolates, candies, sweet dishes, coffee, beverages or other drinks since they are full of artificial sweeteners and turn out extremely low energy. In the same way, they add too much fat in our body.

Additionally, try to search out low fat foods which are easily available in market. Sweetener is usually taken up to amend the flavor that is omitted as the fat is separated. If your blood sugar is retained it will support your body in fat consuming practice.

Prevent the use of alcohol: In order to lose weight you have to prevent using food like, alcoholic drinks, heroine, ecstasy, speedballs and so on. Since such stuff wipe out your body’s organs and prevent them to work appropriately. Digestive system is also exaggerated badly and you cannot digest your food as it should be. Therefore it increases your fat level and ultimately you will put on more weight.

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T’dah!

Yeah, right. Eat less food and I’ll lose weight. Easier said than done. Too good to be true. Too simple to be effective.

Eating Less can be done.

Here’s just a start of the filling, appetite suppressing, hunger pang thwarting ideas from reputable sources. There’ll be lots more to follow.

…. In fact, carbohydrates are natural appetite suppressants, because gram for gram, those carbohydrate foods with a low glycemic index are the most filling and prevent hunger pangs for longer periods of time.
Glucose Revolution by Thomas Wolever MD PhD, page 1

Remember, too, that fiber, for the most part, does not contribute calories. Also, that it helps you feel full and encourages appetite control because it absorbs fluid, expanding and creating the satisfied feeling the dieter craves.
Complete Guide Health Nutrition by Gary Null, page 141

Enjoy eating less,

Justin

1. Smoked Turkey Breast with Collard Greens: Ingredients include: 1.5 pounds collard greens, pound smoked turkey breast, cup chicken broth, minced onion, tsp. red pepper flakes, tsp. minced celery, and tsp. ground black pepper. Place the cut up pieces of collard greens and turkey in a pot. Cover them with water and cook on medium heat, covered, for 20 minutes. Add the onion, celery, red pepper flakes, chicken broth, onion, red pepper flakes, and black pepper, and cook on medium heat for approximately an hour.

2. Peppercorn Honey Mustard Pork Roast: Ingredients include: 1- pound pork loin roast, 1 orange, a 12-oz package of cranberries, 1/4 cup honey, 2 tbsp. honey mustard, 2 tbsp. crushed peppercorns, 1/2 tsp. 1 tsp. minced thyme, and 1/2 tsp. salt. Chop up orange and cranberries. Place in saucepan and blend in honey. Bring to a boil over medium-high heat and cook 3 to 4 minutes. Cool. Place the pork around the roast in a roast cooking pot. Mix the honey mixture and other ingredients in a bowl. Baste the roast and pork with the sauce. Cook at 325 degrees for 30 minutes. Remove and baste the meat. Cook for another 20 minutes. Let it sit for about 15 minutes and then serve.

3. Honey Mustard Glazed Turkey: Ingredients include: 5 pound turkey breast , 1/4 cup apricot preserves, 1 tbsp. honey-style mustard. Place turkey breast in roast pan. Bake for 2 hours at 325 degrees. In a bowl, blend the mustard and apricot preserves. Baste the glaze over the turkey breast and cook for another 20 min. Remove and serve.

4. Rib Eye Roast with Gravy, Potatoes, and Mushrooms: 1 tbsp minced rosemary, 2 minced garlic gloves, 2 tsp salt, 1 tsp ground black pepper, one 4-pound rib eye roast, 4 pounds small potatoes (cut in small portions), 1 tbsp vegetable oil, 1 pound chopped white mushrooms, 1 tbsp butter, 1 tbsp all-purpose flour, 1 can beef broth, and 1 tbsp tomato paste. In a bowl, mix rosemary, garlic, and salt and pepper. Baste the roast. Cook for 40 minutes at 350F (175C). Add potatoes to the roast pan. Cook for another 20 minutes. Put mushrooms in the roast pan, swirl, and cook for another 40 minutes. Mix butter and flour together in a bowl. Remove roast and vegetables from oven. Remove food from the pan. Add beef broth to the pan juices, boil, and cook for 2 minutes. Reduce the heat and mix in flour mixture and tomato paste, and blend. Pour the gravy in a bowl. Slice beef and serve with gravy, potatoes and gravy.

The holidays do not have to be a time of eating unhealthy foods. Careful meal planning and healthy preparation will give your family plenty of wholesome meals to eat over the holidays.

Eating healthy isn’t always easy. Help your family eat healthier by including nutritious delicious eggs to your diet. Healthy recipes with eggs can be found online.

The worst thing we had to deal with back then was probably having too much butter on our potatoes and vegetables at dinner, and maybe some bacon was included in our breakfast. Other than that, school cafeterias weren’t even allowed to have vending machines, they couldn’t sell soda or coffee to even high schoolers, and even though lunches may have left a bit to be desired, they didn’t include pizza or tacos.

Fast forward to the 21st century and things are so different – not only in schools but in restaurants, home life and on the road. Our lives are hectic so instead of cooking we order take out. Rather than finding time for a healthy breakfast we grab a muffin or breakfast sandwich that has enough cholesterol to cause permanent damage to our livers and gallbladders.

Unfortunately, many people feel that they have nothing to worry about if they’re already thin. They fail to realize that even fat people can be “healthy” if their cholesterol levels are normal, and thin people can be at risk for clogged arteries and high cholesterol if they eat junk food.

It’s not easy to explain to kids, or anyone, that looking like a model doesn’t mean you’re healthy. If they are “lucky” enough to be able to live on tacos and burgers and pizza and still wear a size two, there are very few kids who even think of admitting that their health might be at risk, and then continue eating the same foods well into their adult lives until… A major crisis erupts, and it won’t be good.

It is truly a challenge to explain to your skinny girlfriend that ordering extra cheese on her pizza isn’t such a great idea, as she sits across from you reminding you that she takes a size 2 and doesn’t need to watch what she eats.

Until a critical episode occurs, most of these people don’t have a clue they aren’t eating healthy. They believe they are immune to the ill effects of pigging out on some of the worst food choices possible. They equate size with health. Find any 40 year old who works out, take a small size, looks terrific, and eats food that helps put her one step closer to the grave yard each day. Ask her to describe the last salad she had, and she’ll likely describe something that was covered in tons of regular dressing that also included chunks of cheese, meats, croutons, and cole slaw. Delicious, yes. Healthy? Heck no!

Eating healthy is not a diet. It’s a lifestyle. One that doesn’t get adjusted to easily or quickly if you don’t really see the benefit or the need. Don’t wait till it’s too late because changing your ways.

Breakfasts have been claimed to be the most important meal of the day. By eating breakfast, it allows the brain to function better so one can focus more easily. For healthy recipes, visit us today!

When the body’s cells consume oxygen, it creates free radicals (or by-products) that can cause a lot of problems to our body. Antioxidants play an important role in preventing, repairing, and removing the damage done by these toxic by-products. Having a daily supplement of antioxidants is the best way known to protect yourself from these harmful free radicals.

When free radicals are left unchecked, they can wreak all kinds of havoc to our bodies. Free radicals are responsible for the breakdown of our DNA as well as causing cancer. These by-products can invade our cells and cause them to break down or even worse stop functioning all together.

Depending on where the damage was created by these toxic radicals, the range of destruction can lead to neurological damage all the way to hormonal problems. The acai berry produces enough antioxidants that when taken as a regular part of your diet can prevent and fight off these free radicals.

Studies have revealed for years that when antioxidants are taken as part of a regular diet, the body has the ability to repair, and maintain resistance to free radicals as well future attacks.

Dr. Perricone is the one who introduced the mainstream audience to this amazing fruit by writing a book entitled, the Perricone Promise. In this book he writes that the acai berry is the most perfect food on the planet.

When it comes to a food that will make you look and feel young, Dr. Perricone says that the acai berry has all of the ingredients needed to accomplish this. Also, when looking for a diet that will revitalize your health and slow the aging process Dr. Perricone says look no further than the acai fruit berry.

Acai berry is categorized as a super food because it contains all the nutrition your body needs in fighting dangerous by-products in the body like free radicals. Be sure to research this amazing fruit further if you are looking for a diet that will provide your body with the strength needed to fight and remove these harmful toxins.

The acai berry is the perfect food to improve overall health, reduce aging, and fighting free radicals and could be just the missing supplement your body needs to creating the new you.

A group of scientist in Arkansas found that fruits that are dark purplish in color such as the acai berry fruit, could possibly hold the key to preventing obesity.

The scientist concluded through animal studies that the extract of the fruit is more effective than actually eating the fruit when it comes to weight loss.

According to Mr. Prior and his peers, the compound called anthocyanins that is found in dark colored fruit is shown to prevent obesity in mice that are fed a high calorie diet.

The mice also were reported to show other healthy benefits from the fruit. Anthocyanins are found in acai berries blackberries, purple corn, and many other purple based foods.

The mice were fed for two months a high calorie diet on top of drinking water and extracted anthocyanins from acai berry gained less weight and had a lower body fat level than the other mice.

Anthocyanins fed as the whole blueberry did not prevent and could have possibly increased obesity, the study found. However, feeding purified anthocyanins from blueberries or strawberries reduced obesity.

The article “Whole Berries versus Berry Anthocyanins: Interactions with Dietary Fat Levels in the C57BL/6J Mouse Model of Obesity” can be read in full in the Journal of Agricultural and Food Chemistry.

According to the USDA, Colorful pigments found in the skin of blueberries, strawberries and other fruits and vegetables may help prevent obesity, according to recent animal studies.

For the past 30 years,Dr. Mathias Wikenslop has been researching all of the wondrous benefits of the acai berry. He has a detailed acai berry benefits website where he goes into detail about the best acai berry products on the market today. He also has a acai berry benefits website that has freeinformation on everything that is related to the acai berry