Pumpkin - Power Food for Dieters
October 5, 2009 by Patsie
Filed under Diets, Foods, Nutrition, Super Foods
Pumpkins are sweet, creamy and delicious. But pumpkins are more than just a Thanksgiving treat, they are power food for dieters. This great tasting food is not only low-fat and low-calorie - it provides a powerful punch of nutrition to keep diseases away, and can even help you with your diet. Read on to find out why.
Pumpkins are packed with fiber that are great for elimination of body wastes. Eat pumpkins to fight bloating and keep a regular toilet schedule. Aside from this, you will get a unique combination of phytonutrients that combat cancer.
You might be interested to know that the squash or pumpkin is not really a vegetable. This nutritional superstar is actually a fruit. It’s a gourd like melons that is cheap and available all year round. Canned pumpkin is actually a very good substitute when it’s not available fresh. Just make sure it’s not pumpkin pie filling okay?
So why exactly is pumpkin a nutritional power food? It is jampacked with fiber, pantothenic acid, magnesium, vitamins C and E. What is especially good unique about pumpkin is what nutrition experts call a “synergistic combination or carotenoids”. That just means pumpkin contains a good combination carotenoids - beta-carotene and alpha carotene. Just a half cup serving of pumpkin gives us two-times the daily recommended dietary intake of disease fighting alpha and beta carotenes!
Eating pumpkins - the power food for dieters can help you fight cancer - particularly lung, colon, bladder, cervix and skin cancers. The UK’s landmark Nurses’ Health Study shows that women who included enough carotenes in their diets had the lowest incidence of breast cancer.
Carotenoids also combat heart disease. In a long term study spanning more than 10 years, researchers saw a link between low carotenoid levels in the blood and higher incidence of heart disease. Those with less risk for heart disease showed higher concentrations of carotenoids. However, both beta and alpha carotenes had to be combined. The exact combination you will get from eating pumpkins.
If you are trying to keep trim and look young, pumpkins also have benefits you will be interested in. The fiber will not only help prevent colon cancer, it will keep your bowel movements regular. Bonus: less bloating! Just a cup of creamy good pumpkin will give you a whopping 5 grams of fiber. Much better than your typical breakfast cereal. The unique concentration of alpha and beta carotenes have significant anti-aging properties. Taking beta carotene alone is not enough to help fight wrinkles. You need to have the alpha and beta combination.
Pumpkin is best served baked - no need to add sugar or other diet-busting additives. Pumpkin is so sweet and good enough on it’s own you can eat it straight from the hull after baking or mash it up with a little low fat milk and a tad salt and pepper for a great side dish. Who wouldn’t want some sweet pumpkin pudding?
So eat your serving of pumpkin everyday to stay young, fight cancer - and help you keep slim. It’s a yummy way to get some much needed fiber into your diet!
Lose Weight and Boost Energy with Super Food Oranges
Oranges taste great, but they are even greater for your health and for weight loss. To stay trim and fit, we should all be eating more vegetables and fruits - especially orange fruits. The Copenhagen University Hospital conducted a study that proves how women trim down their waist size by inches by simply eating oranges in place of refined carbohydrates like bread or pasta.
Most of us know how oranges are rich in fiber. The fiber is a wonderful aid to digestion and speeds up internal cleansing for our bodies. But fiber is not the only thing in oranges that can help us lose weight. Studies show that oranges have enough vitamin C and beta carotene that also zaps away belly fat. Yes, super oranges fight fat!
If you are feeling sluggish mid day and start to crave a cup of coffee, pick up an orange instead. Nutritionists explain, orange juice actually has more energy boosters than a cup of coffee. This makes oranges a great pre and post workout food as well.
Each orange is a mere 60 calories, yet it is loaded with nutrients, and disease-fighting phytochemicals that are so good for you
Super oranges contain very high amounts of vitamins A, B and C. There is something in oranges that will also help you absorb much more calcium, magnesium and other minerals important mineral.
The hydrochloric acid that comes from eating oranges is very effective in detoxifying the body as well. This is why a growing trend right now is the orange detox diet.
But eating oranges need not be done just for a special detox diet. We should all be eating oranges everyday as part of a balanced, healthy diet - with plenty of fruits and vegetables as well as limited fat, sugar and refined carbohydrates.
The oranges are not just good for our health. Oranges can help us in our weight loss goals! But, nutrition experts advice: it is best to eat the orange in fruit form. Eating the fruit as opposed to just the juice will give you more of the soluble fiber that sweeps up the fat in our bloodstream.
The juice should not be ignored though. A Harvard study showed an interesting trend: Among nurses they surveyed (about 87,000 of them) those who drank freshly orange juice daily had a 25% lower chance of getting a stroke.
Experts are convinced oranges reduce the risk of cancer - particularly cancer of the stomach, mouth, esophagus and larynx by a whopping 50%. Oranges reduce cholesterol, therefore preventing heart disease. Not only that, oranges promote the production of collagen. This means younger, smoother skin.
Aside from the wrinkles, super food oranges can keep asthma and arthritis away. Now if your priority is to lose weight, there’s more good news: Oranges help prevent diabetes and obesity.
Indulge in this sweet, yummy snack without feeling guilty. Indulge and make yourself healthier, thinner and more energized.
Eat Oats, Lose Weight!
September 17, 2009 by Patsie
Filed under Diets, Foods, Nutrition, Super Foods
If you want to lose weight, cutting down food is the usual recourse. However, with certain foods eating more can actually help you lose weight. Eating oats for weight loss is one prime example. Consider oat meal and oat bran as weight loss super foods.
Oats are not only packed with vitamins and minerals, they are so rich in soluble and insoluble fibers that can lower your cholesterol and sugar levels. This is medically proven! Beta glucan is a soluble fiber contained in oats. When this soluble fiber goes through your digestive tract it absorbs cholesterol containing acids. Instead of your body accumulating all the cholesterol, the beta glucan quite literally sweeps it out of your system. It throws the cholesterol down the toilet.
A major study has proven: eating oats regularly can lover LDL or bad cholesterol by about 25 percent. Not only that, the same fibers found in oats can also lower your blood sugar levels. Fiber can do this by letting your body slow down its absorption of carbohydrates. If carbohydrates stay long enough in our system it is converted to sugar - the reason why many of us are overweight.
The regular bathroom trips that come from eating oats also helps stave off bloating. You go to the bathroom regularly - your system is clean, your metabolism keeps working.
Oats are such high-density foods that eating a cup can have you feeling full longer. Less cravings for fattier, less healthy fare.
Take note: Research shows children who eat oats daily are 50 percent less likely to be obese. So go ahead and indulge in healthy oats regularly if you want to lose weight.
Low Carb Diet Information - What Should You Eat?
But how successful are low carb diets in the long term? It is hard to quantify this as most people who start a diet tend not to last. There are numerous reasons for this. The fact that you are on a diet is sometimes enough to trigger huge food cravings. I don’t know about you but as soon as I go on a diet, the chocolate cravings hit with a vengeance.
While I think I have tried every sort of diet at some point, the only thing that works for me is to combine exercise with eating more fruit and vegetables. These foods are a dieter’s dream. You can fill up on your favorite fruit, so long as it isn’t bananas, without piling on the pounds. Obviously you wouldn’t want to eat just fruit and vegetables. We need a little of all the food groups in our diet in order to maintain our bodies at their best.
So what should people who want to lose weight eat? Well as we said, fruit and vegetables are the super foods for slimmers. These foods are bulky and watery which means that they are low in fat and provide a lot of volume for few calories. But you cannot just eat the same vegetables every day. You need to eat as many different colors as you can find. Fresh, frozen or canned are fine so long as they are not canned in sugar sauces.
Start your meal with a salad and you will probably eat less overall. But you also need to eat carbohydrates, proteins and some fats.
Carbohydrates should include wholegrain cereals and breads as a good source of vital B vitamins. People with diabetes should eat high fiber starchy foods in order to regulate their blood sugar level so plenty of brown rice and pasta. The white stuff belongs in the bin.
It will surprise those looking for low carb diet info to see that we should all include fats in our diets, even us slimmers. But there are good fats and bad fats. Good fats include those found in oily fish and avocadoes. Bad fats like those found in biscuits, cakes, sauces and pre-packaged foods are best avoided.
Eating calcium rich low fat foods is a great idea for those trying to lose weight as the calcium will help to metabolise fat quicker. You also run the risk of osteoporosis in later life if you cut all milk and dairy out of your diet. Try drinking skimmed milk which is higher in calcium than full fat milk.
It goes without saying that low carb diet information will always suggest you cut out the pasta with creamy sauces and sugar coated breakfast cereals.
Eat More Beans - Weigh Less!
It’s true, people who eat more beans weigh less. Data form the National Nutrition and Health Examination Survey show that adults who eat beans regularly, consume less saturated fat than non-bean eaters. These same adults have a 20 percent lower risk for obesity.
Adult and teenage bean-eaters surveyed also have smaller waist sizes.
Beans are considered to be among nature’s superfoods as they are high in both fiber and protein. High-fiber diets are known to promote weight loss as the fiber cleanses body systems, promotes elimination and assists metabolism.
Beans can often be used as an alternative protein source from meats - meats that are particularly high in saturated fat. Beans are protein-packed, but unlike meat from pork, lamb, or beef, they are low in fat and contain zero cholesterol.
For these reasons, beans are an excellent diet food. Beans have enough protein to help you build muscle. Muscle mass is scientifically proven to burn fat even while at rest. If you exercise regularly - particularly strength or muscle training - and you eat beans on a regular basis, you can really help speed up fat burning.
If you consume beans, you will also notice that you tend to feel full right away. Beans are low-calorie and low-fat, but they are heavy enough that you will not feel like eating more food. Beans can stop you from pigging-out!
In the USDA’s recommended food pyramid plan, beans are so healthy they are actually listed under two groups - under the Vegetable Group (as they are plant-derived) and under the Meat and Beans group (as they are an excellent source of protein). Aside from the protein and fiber, beans are an excellent source of folate and B vitamins.
In the USDA’s current food guidelines, it is advised that Americans triple their intake of beans from one to three cups per week.
But losing weight from eating beans is apparently just a bonus. These health-giving foods - wether they are red, black or white beans - are also effective in reducing your risk of heart disease and cancer. Just make sure you consume natural, dried beans. Beware of canned beans that contain a lot of sodium, as well as chili dishes mixed with too much fatty ground pork or beef.
So go ahead and pile up on healthily-prepared beans… you’ll drop the pounds and gain your health in the process!
Blueberries - The Pound-Zapping Super Food
September 9, 2009 by Patsie
Filed under Foods, Nutrition, blueberries
Blueberries are one of my favorite foods. I love to eat them raw and unadorned, straight from the supermarket. They taste sweet and delicious, just as they are.
But you know what’s the best thing of all about blueberries? They are a superb diet and weight loss food. Seriously!
The general health benefits of the blueberry are undeniable. Doctors and nutrition experts consider blue berries to be one of the top “super foods,” possibly the most super of them all. They are not just jam-packed full of vitamins. Blueberries also contain enzymes and antioxidants that combat many health problems, including urinary tract infections. and even cancer.
But from my point of view, here’s the biggest plus of all: blueberries will also help you shed extra pounds, keep unwanted weight off, and even give a psychological boost to your whole weight loss effort! Let me explain.
Fresh blueberries are delicious and sweet even without added sugar. And yet, these tasty berries are actually quite low in fruit sugar (fructose) and total calories. In fact, those who struggle with high blood sugar levels will benefit a great deal from eating blueberries. These fruits actually help regulate blood sugar levels. This is why even in low-carb diet programs like Atkins, blueberries are the only fruit allowed.
Blueberries are also full of fiber. The high fiber content helps speed up elimination and promotes internal cleansing. So if you keep regular bathroom habits, and also eat blueberries regularly, the routine will keep bloating at bay and prevent unwanted fat from accumulating around your midsection.
Numerous studies have shown that there is a link between plentiful consumption of blueberries and lower abdominal fat. Abdominal fat is the kind linked to diabetes and heart disease.
Researchers believe these results show that antioxidant-rich blueberries may change how the body stores and processes sugar for energy, and this effectively reduces the risk of both heart disease and diabetes.
And speaking of energy: blueberries are also a great energy booster for anyone who is following an exercise program for weight loss. And you are following a running or aerobic exercise regimen as I recommend, aren’t you? Eat fresh blueberries, or enjoy a blue berry smoothie after your workout, and your recovery will be much faster and easier. The nutrient-packed berries are the perfect thing to get your body charged up again after training.
Now here’s another huge benefit for weigh loss dieting: blueberries have been proven to bring speedy satiation. Even a handful of fresh blueberries can stave off your hunger pangs. What that means is - blueberries tend to make you full right away, and this will help to prevent you from gorging on too much food.
Do you need more reasons to add blueberries to your daily diet?
- compared to nearly 40 other other fruits and vegetables, blueberries rank highest in disease-fighting antioxidants
- 1 serving (about 100 grams) of fresh blueberries delivers the equivalent antioxidant capacity of five serving of some fruits and vegetables.
- phytochemicals and flavanoids that combat cancer are found in large doses in even a small quantity of blueberries.
- blueberries are as effective as cranberries in preventing urinary tract infections.
So go ahead and indulge on these super blueberries. They taste good and they are so good for you! Definitely, blueberries help promote weight loss as well. All you need is about a half cup of fresh blueberries everyday to enjoy all this super food’s benefits.
Water With Lemon For Weight Loss
Drinking water with lemon for weight loss is a part of most detox diets. These diets work on the principle that we all have too many toxins in our body and every so often we should totally cleanse them away.
The liver is the major detoxifying organ in your body. Its function is to remove toxins we ingest through food, alcohol, medicines or from our environment. Lemons aid the liver in the detoxifying process and help to eliminate waste via the intestines.
Lemons contain a number of vitamins and minerals and so lemon water makes a good start to your day. Now this is lemon water and NOT lemonade filled with empty calories from all the sugar. Lemondae will not aid your weight loss.
The lemon fruit also has diuretic qualities that battles water retention, which can cause bloating - that adds centimeters to your waistline. But drinking lemon water on its own isn’t going to win your weight loss battle.
As with everything you need to look at your whole lifestyle. You need to increase the amount of physical activity you undertake while reducing your food consumption. We have become used to larger portion sizes and tend to overeat without realising it. Next time you are in a fast food restaurant and are tempted to go large for economical reasons, consider your waist line instead.
If you think you need to lose weight, you should start a food diary to keep a record of exactly what you eat and when. You will soon see a pattern of behaviour arising. Once you know why you eat like you do, you can do something about it.
Small changes can make a big difference in our weight loss journey. Always grill or bake when cooking. Throw the deep fryer out. Instead of buying a shop bought cake, make a homemade one instead. Your own version will have fewer calories due to less quantity of fats and sugars added to make the shop bought ones last longer.
We all know that we need to eat more fruit and vegetables. Aim to eat a different colour every day for a week. You never know you may find a new food that you love. Always eat your breakfast but use semi-skimmed rather than full fat milk. Eat regular meals as it will help to boost your metabolism.
Turn off the TV and stick in an exercise DVD instead. Try out some routines at home and see if you can get your family to join in. Always follow the instructions though as we do not want any injuries.
Get outside and play with your kids. Walk with them to the local park and play some football or some skating.
You will not change your whole life in 24 hours but every improvement you make will win rewards. Your health will improve and your skin will thank you for the water with lemon that got your weight loss diet started.
Top Weight Loss Tips for Teens
In today’s society, which is full of peer pressure, there are many teens that are feeling peer pressure to lose weight. You need to be aware, though that if you happen to be one of these teenagers, that you need to be sure you are losing the weight for the right reasons.
You may want to lose weight to become more popular. Now that’s fine, but it is best to see that only as a bonus. Your real motivation to lose weight is for you to become more healthy. And with health - you will look better and be happier.
Important to bear in mind too that if you are an overweight teen, it is best for you if you lose the weight slowly and naturaly.
Here are some easy tips for overweight teens that will help you achieve weight loss. These tips will also help you lose weight naturally:
1. Eat slower.
When you eat slower you are increasing your chances of losing weight. A lot of people especially teenagers tend to forget to chew their food completely before swallowing and it enters their stomach too quickly. You need to remember that food needs to be broken down into tiny pieces in order for you to get all the nutrients. Be sure you take the time and chew your food thoroughly. Chewing your food completely will help you burn calories faster as well.
2. Junk the junk food.
Another great tip for you is for you to ditch the junk food. Junk food is jam packed with tons of sodium, sugar, fat and calories which will add to your waistline and also your blood pressure and cholesterol levels. These are valid health issues even for the young ones such as yourself! Try replacing these foods with fruits and vegetables. You can even do searches online for a list of foods that will aid in burning fat faster.
3. Water! Water! Water!
It is very important that you drink plenty of water so that you can boost up your metabolism. Water will not only help you lose weight but it is also great for your skin; thanks to it’s purification properties. The more water that you consume the happier and healthier you will be. Water will also keep your system clean by regularizing digestion.
You need to remember though that when you begin to drink water in an effort to lose weight you need to cut out all those junk drinks. This includes soda, frapachinos and anything else that is loaded with sugars and calories. Just think you will even save money by cutting these expensive little things out of your diet. However, you may have a little caffeine as it helps boost the metabolism a little which will aide in your weight loss.
4. Exercise!
To lose weight, you will have to combine exercise with healthy eating habits. This doesn’t have to involve fancy gym memberships or costly exercise programs. Join an after-school sports activity. Walk to and from school… Just get moving on a regular basis and cut back on time sitting in front of the couch watching TV or sitting in front of your computer.
5. Set Monthly goals.
It is good for you to also set small monthly goals and then be sure you reach them. If you are overweight it is best for you to lose one or two pounds a week. This will help you ensure that you are well on your way to your weight loss goals in a healthy and safe manner.
These are all great tips for you to achieve your weight loss goals. You need to be careful when trying to lose weight. Too much weight loss too soon can lead to serious health problems.
Sure Ways To Lose Weight Fast
August 27, 2009 by Patsie
Filed under Diet Aids, Diet Pills, Diets, Exercise, Foods, Healthy Recipes, Nutrition
Losing weight fast has probably been on your mind at one time or another. Maybe there is a special event that you would like to lose weight for such as a wedding. You probably also already know that there are literally hundreds and hundreds of hyped up diets out there that claim they can help you lose weight fast.
Many of these diets are total scams, or they are dangerous, or a mixture or worse… both! The best way for you or anyone else for that matter to lose weight is to eat right, exercise, and do not stress over the little stuff. You can also try these few simple and easy tips to reach your goals a little quicker BUT safer:
First of all, you need to do a mental check. You need to make sure that your mind is set on losing the weight. You must tell your body and your mind that you cannot eat the junk food, sugar-laden snacks, and anything that contains saturated fat. Also you will need to train your mind that you are not allowed to cheat on the diet. You will also need plenty of discipline when it comes to losing weight fast. If you are serious, then you need to set your mind to it because it is your only choice besides Liposuction.
Next you will need to change your eating habits if you are truly serious about losing those extra pounds. You need to eat 5-6 small meals a day versus 3 big ones. These foods should consist of plenty of vegetables, lean protein, whole grains and fruits.
Your body will need all the fruits, proteins, and lean meat you can consume. Starvation is not the answer. Starvation will just lead to serious health issues - and slow down your metabolism in the long run. Once you get off a starvation diet the pounds will come back with a vengeance. And we all know starvation diets can never be sustained. Instead eat an extra serving of fruits and vegetables to get the weight off safely and quickly. This will provide your body with the extra fuel that it will need for your exercise and other daily activities that you perform.
Cardio exercises are another great way for you to lose the weight fast. You should try and push yourself to the limit at least once a day. There are a number of different ways that you are able to do this such as elliptical, swimming, running, or ride a bike among others. You must work up a sweat to be able to shed those pounds.
You can also try aerobics, weight lifting, and walking for other forms of not so strenuous workouts. No matter what type of exercise that you are performing the more sweat you can create the more weight you are going to lose.
It is not easy to lose weight fast but if you push yourself to the limits it can be done. You just need to set your mind to the “I can do it” frame of mind.
Weight Loss Without The Cost
August 26, 2009 by Patsie
Filed under Diet Aids, Diet Menus, Diets, Exercise, Foods, Healthy Recipes, Nutrition
I am sure you have seen the countless advertisements out there for one weight loss program or another and they are all promising weight loss in a matter of weeks.
These ads range from the simple every day diet programs to surgical procedures. I am sure you are also well aware of the one thing these diet plans and schemes have in common: the sky high cost.
Helping people lose weight and achieve an ideal body shape is a money making business today due to the massive demand. The gyms you may join, dieticians with hefty bills, and also the food that many of the programs suggest come with a hefty price tag.
But achieving effective, healthy weight loss is not that complicated, so there is no reason why you cannot achieve the same results from these diet programs on your own and save money while doing it. You just have to do some research and become well-informed.
Follow these simple pieces of advice and you should achieve weight loss without the cost:
Know the basics
If you want to make your own diet charts, as well as your very own exercise program, it is important that you know the science to healthy weight loss. While healthy weight loss is mainly about calorie intake it also entails the distribution of those various calories throughout the day. There are also certain conditions that you may have that may be a deterrent to your weight loss goals. In this case you will need to contact your doctor before you begin. There are several resources on the internet today such as calorie counters which can be downloaded for free and used for easy reference.
No gain without some pain
Starving should not be part of your weight loss program. Instead, you should practice restrictive eating. The amount of the restriction will depend on the extent of the foods that are in your diet and it will be something you need to maintain the rest of your life. You will have to give up certain foods however to reach your ideal weight goals. You know what to skip: high fat, high-processed, high sugar food.
Use it or lose it
If you are one of the many that looks at exercise as one of those unpleasant chores that you must do, you need to be able to develop a better attitude. There are certain exercises that you do every day without even knowing about them such as playing with your kids, beach workouts, and yes even sex are good forms and fun ways of burning off those excess calories. These are the activities that are not only good for toning your body but also gives you a high like no other illicit substance can do. As a result, you are not putting any harmful toxins into your body… but you are burning calories while getting an energy boost.
These are all great ways for you to shed those excess pounds and they are a lot cheaper than some of those paid programs that are available today. If you are trying to lose weight, but are on a tight budget, give these ideas a try.