THIS IS YOUR WEIGHT LOSS JOURNEY – WHAT’S COOKING?

Healthy weight loss is the product of small, significant changes over an extended length of time – one of which is learning to cook! However, you can’t cut corners: if you’re going to cook, work from scratch and know the nutritional content of your meals. Here are some kitchen concepts that aren’t going to help you lose weight.

Tinned soup. That tin of wholesome-looking soup might appear to be as good as the homemade alternative, but its nutrition label probably tells a different story. Many brands are high in sodium, trans fats, and additives such as monosodium glutamate, which has been shown to have adverse health effects

Pre-made pasta sauces. Jars of pre-made pasta sauce are full of sodium, which can cause bloating and fluid retention and lead to high blood pressure. Pasta sauce is quick and cheap to make yourself, and it can contain up to one-fiftieth the amount of sodium than a jar of red gloop off the supermarket shelf does!

Filled pasta. Fillings that are heavy and dairy-based, such as three cheese, can have high levels of saturated fat—some brands contain up to 7 g of saturated fat in just one serve. Although pasta is a healthy choice, make sure you don’t cancel out its benefits by eating varieties that come laden with unhealthy ingredients.

Vegetables cooked in butter. Vegetables are best for you when you cook them as little as possible.

Although veggies cooked in butter might be tastier than steamed veggies, remember that butter is high in fat and cholesterol, and too much of it could affect your health.

Potatoes. Some may consider them a vegetable, but potatoes are best enjoyed in moderation—they actually have little nutritional value, and are absorbed into the bloodstream even faster than pure sugar due to their high starch levels . Add the large quantities of butter or oil that many use to fry or bake their potatoes, and you literally have a recipe for disaster.

Baked beans. They might be an good source of protein and a quick, easy topping for your morning toast, but tinned baked beans are actually very high in sugar , and a UK study has revealed that some varieties contain up to 45% of the recommended daily intake of salt .

White rice. It’s a staple food for people the world over, but white rice has little nutritional value; it’s a processed grain that’s full of starch, and starch can have the same adverse effects on your body as sugar. A Harvard study shows that eating too much white rice can increase your risk of diabetes.

THE BEST CHEST EXERCISES FOR WEIGHT LOSS

Tension. Tension in the chest causes poor posture and can lead to a sway back, and that’s definitely not the silhouette I’m after! It’s so easy to forget to stretch your chest, but after working out your arms it’s vital that you release the tension in your pectorals. Here are 4 chest and arm stretches that will release your lungs and help you breathe easy:

Behind Head Chest Stretch

Start Position:

Stand with your hands behind your head.

Movement:

Pull your elbows gently back and away from your ears. Hold for several seconds.

Straight Arm Chest Stretch

Start Position:

Stand with your feet shoulder-width apart and place one hand on a wall or post beside you for support.

Movement:

Slowly turn your body away from your outstretched arm until you feel a stretch across your chest. Hold for several seconds, then repeat on the opposite side.

Lying Chest Stretch with Variations

Start Position:

Lie on your back with your knees bent at about 90 degrees and your feet flat on the floor. Bend your arms at 90 degrees, and place them on the floor beside you, with your forearms parallel to your head and your palms facing up.

Movement:

Push your shoulders and forearms into the floor and slowly move your arms in towards your head.

*Tip* You can also perform this stretch with a rolled up towel placed between your shoulder blades, or lying on top of a foam roller.

Lying Front Deltoid Stretch

Start Position:

Sit on the floor with your legs bent at about 90 degrees, your feet flat on the ground, and your hands placed on the floor behind you for support, fingers facing away from your body. Lean back slightly.

Movement:

Keeping your back and arms straight, slowly move your hips forward, away from your hands, until you feel a stretch in your deltoids. Hold for several seconds.

Healthy Diet Eating Plans

Healthy Diet Eating Plans :

When people try to change from a diet loaded with processed, fatty foods to a healthy diet, they quickly become overwhelmed with all the obstacles, whether real or imagined. You may start one diet only to last a few days because it’s too strict or it just becomes difficult to deal with the entire process. Due to our hectic lifestyles most of us are so accustomed to convenience foods, it seems impossible to get back into the swing of planning meals, shopping, buying and preparing healthy food.
When you are transitioning to healthy diet it is to your benefit to arm yourself with a healthy eating plan and a resource for healthy organic produce and products to support your efforts. This is the time when having a healthy diet menu built for you can make all the difference for successfully changing to a healthy diet and lifestyle.
The visionary behind Australia’s Lifestyle Healthy Foods, Frank Aiolo, has a history helping his clients transform their bodies and lifestyles using a clever combination of healthy diet tips, meals, and exercise. When you pair his healthy diet guide with the convenience of the Healthy Lifestyle online organic store, you have a win/win scenario.
Your Healthy Diet Plans :
You start with a 28 Day Nutrition Plan including 7 days of breakfast, mid-morning snack, lunch, mid-afternoon treat, dinner and/or supper menu tailored for you. People find their healthy diet plan is simple to follow, convenient and cost effective. The healthy diet plans include a variety of meal options to follow each day.
You can even pick and choose your favourites and just stick with those menus or try each one. It’s not unusual for people to notice they have more energy and stay energised for a longer period of time within the first 2 days of their healthy diet eating plan.
You’ll also receive a listing of all the products Frank personally tested (and tasted) that you can add into your healthy diet. You’ll find these at Lifestyle Healthy Foods online organic grocery store so you don’t have to make special trips to an offline market.
Healthy Diet for Weight Loss :
When you order one of these healthy diets, you’ll also receive a handy food exchange list to assist your food selections when you want to change up the menu within food groups. If your goal is to follow a healthy diet to lose weight you’ll be delighted to know that each healthy diet menu is based upon a caloric intake that promotes weight loss.
There really isn’t an easier way to get started and stick to a healthy diet. We’ve got it all right here and we’re ready to ship to you today.

Mediterranean Diet Recipes For Weight Loss

The Mediterranean Diet is famous for its many health benefits from lowering the risk of heart disease and Alzheimer’s Disease, to reducing the risk of an unborn child developing asthma. What’s more, the traditional Mediterranean diet has now been recognized as an effective weight loss diet. Read on for meal ideas for the Mediterranean diet and Mediterranean diet recipes. Your waistline and your taste buds will thank you.
These simple Mediterranean Diet recipes are all suitable as main meals. Mediterranean salad recipes have been included as a healthy accompaniment. Alternatively, fresh steamed vegetables would also be great selections for Mediterranean cuisine.
Spinach, Mushroom, Tomato Frittata with Feta Cheese. (Serves 4.)
Many Mediterranean food recipes incorporate plenty of fresh and colorful vegetables. Try substituting your very favorite vegetable and herbs for a more unique and personalized Mediterranean meal.
Ingredients:
1 Tabspn extra virgin olive oil
8 oz, or 3 cups, sliced mushrooms
1 onion, chopped
1 garlic clove, minced
1/4 tspn pepper
1/4 tspn salt
1/2 tspn oregano, or any fresh herb you prefer
10 oz, or 1 bag, fresh spinach, chopped
1/4 cup milk, preferably reduced fat or skim
1/2 cup feta cheese, crumbled, preferably reduced fat
6 eggs
2 tomatoes, sliced
Method:
Add oil to non-stick ovenproof pan, and over a medium heat, cook mushrooms, onion, garlic, salt, pepper, and herbs. Stir to prevent sticking for approximately 8 minutes, until all liquid is removed.
Add spinach, cover, cook for about 5 minutes until spinach is just wilted.
Whisk eggs in mixing bowl. Add cheese and eggs to pan containing cooked vegetables and stir gently to mix. Turn heat to low. Place sliced tomato on top and cook uncovered for about 10 minutes, until only slight amount of juice remains.
Place under grill for 3-5 minutes until set.
Slice and serve with salad or steamed fresh seasonal vegetables drizzled with a little extra virgin olive oil.
Roasted Mediterranean Style Leg of Lamb With Artichokes. (Serves 10.)
This is a great example of a Mediterranean recipe, featuring such traditional Mediterranean foods as lamb, garlic, and artichokes.
Ingredients:
4lb leg of lamb
1 tspn oregano, chopped finely
1 tspn pepper
2 tspn salt
1 garlic clove, minced
8 oz, or 1 cup of tomato passata
1 cup, or 250 ml, water
9 oz artichoke hearts, tinned, marinated, or frozen
Method:
Heat oven to 325º F.
Rub the combined oregano, pepper and salt into the lamb. Place lamb on rack in shallow baking pan. Bake in oven for 2 1/2 hours.
Remove lamb and baking rack from oven. Drain fat from baking juices and place lamb back in pan without the baking rack.
Combine garlic, passata, and water, and pour over lamb. Place sliced lemon over top of lamb. Place artichokes around lamb in baking dish.
Bake for another 30-60 minutes, basting occasionally with sauce, until meat thermometer reaches 175-180º F.
Serve with salad or roast vegetables, such as potatoes, pumpkin, and sweet potato.
Healthy Greek Salad. (Serves 4.)
Ingredients:
2 cucumbers, peeled and chopped or sliced
3 tomatoes, chopped
1 Spanish onion
4 teaspn fresh lemon juice
1/4 cup extra virgin olive oil
1 1/2 teaspn oregano
salt and pepper as desired
8 pitted Kalamata olives, chopped
1 cup feta cheese, reduced fat, crumbled
Method:
Combine cucumbers, tomatoes, and onion in appropriately sized salad bowl.
Combine lemon juice, olive oil, oregano, salt and pepper. Drizzle over salad.
Place feta cheese and olives decoratively on top.
Traditional Tabbouleh (Serves 4 as an accompaniment.)
Ingredients:
1/2 cup boiling water
1/4 cup bulgur
1 onion, finely chopped
5 tomatoes, chopped
1 cup chopped parsley
1/4 cup chopped fresh mint
juice of 1 lemon
2 teaspns extra virgin olive oil
pinch of salt if required
Method:
Add boiling water to bulgur in small bowl. Mix, then cover. Stand for about 60 minutes. Drain off any leftover water.
Combine remaining ingredients in a bowl. Add softened bulgur and mix well.
Conclusion.
You may have noticed that these Mediterranean Diet recipes use extra virgin olive oil. The reason? Extra virgin olive oil is made from the very first pressing of the olives, and as a consequence contains the very highest levels of anti-oxidants. The Mediterranean Diet is famous for being a rich source of anti-oxidants, which are vital for good health and mopping up dangerous free radicals.

Weight Loss Recipes

Planning on losing weight but don’t know where to start? Don’t sweat it! The easiest way to start losing weight is by improving your diet. Switching to eating healthier foods can be the key to your success. And remember, just because it’s called diet food doesn’t mean it tastes bad. That’s a common misconception that needs to be corrected.

There are lots of weight loss recipes out there that are both filling and tasty. Keep in mind that healthy foods are more common in your diet than you might think. Take for example this simple tuna salad:

tuna salad

Tuna Salad Recipe:

Tuna, low-fat dressing (you can make this yourself), onions, chili (optional), celery.

Mix together in a bowl and enjoy!

Sometimes, it’s the things like dressings that we add to our food that make them unhealthy. If you cut down on fat, salt and sugar and other bad stuff, then you’d have a healthier diet.

At other times, it’s the way we cook food that could make it low-fat. Instead of frying chicken, why not try grilling it like this easy grilled chicken recipe.

Grilled Chicken Breast Recipe:

Cook boneless chicken on a grill sprayed or brushed with vegetable oil. On a small bowl, mix together honey, lemon, soy sauce, garlic and onions. Brush the mixture on the chicken breast during the last two minutes of cooking. Remove the chicken from the grill, serve and enjoy!

This grilled chicken is a lot healthier than chicken covered in flour, fried, and topped with gravy. There are other recipes like this one on the internet. They’re not only tasty, but they are actually food that you eat regularly—just prepared or cooked in a healthier way.

Fasting Tips for Weight Loss

Fasting--or consuming nothing but water for a specific period of time--seems a quick and easy way to drop a few pounds quickly. Most major health organizations, including the American Heart Association, do not recommend taking drastic measure to lose weight. The University of Iowa Hospitals and Clinics warns that fasting for any period of time will slow down your metabolism and when you return to eating regular food, your body will be tempted to store every calorie as fat to store up for the next fasting event. Despite the problems associated with fasting, a short fast--lasting one to three days--may help you break from eating poor-quality processed food and fast food and help you embark on a healthy weight-loss regimen that includes healthy foods and increased physical activity. If you are committed to a fast for weight loss, use the following tips to make it a safe process.
Some People Should Avoid Fasting
Certain people should not attempt a fast for any period of time. Pregnant and nursing women, children and the elderly have nutritional needs that must be met. People who have certain illnesses or on certain medications also should check with their doctor before attempting a fast.

Reduce Physical Activity
One reason fasts are not recommended for weight loss is that they rob you of energy. Increased physical activity is usually recommended to spur weight loss, but if you are fasting you should lie low. You may find yourself becoming exhausted during exercise or unable to complete a workout with good form, potentially causing injury. Your body will also dip into lean muscle for energy.
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Intermittent Fasting Diet
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www.precisionnutrition.com/fasting
Minimize Your Expectations
After a few days of fasting, you will most likely lose weight. Do not expect the weight loss to last for the long run, however. You have lost significant water weight that will return when you begin to eat again. You may have trouble adhering to a complete fast and end up binging because of extreme hunger. If you decide to fast for a few days, limit your social functions so that you are not exposed to tempting meals.
Hydrate
While fasting, be sure to keep drinking plenty of water or herbal teas. Do not allow yourself to become dehydrated because that may lead to health problems.
Side Effects
Be prepared to suffer side effects of your fast. If you are giving up caffeine, alcohol and excessive amounts of sugar, you may experience headaches. Hunger can cause you to feel nauseated and dizzy.
Break Slowly
Following your fast, introduce foods gradually as recommended by the Healing Daily website. Instead of shocking your system with a huge, fatty meal, begin by eating light meals that contain whole foods like fresh produce and lean meats. Your digestive system needs time to adjust to going back to working full-time.
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Holiday Weight Loss Secret: A Red Plate?

If you’re looking for a way to fight the inevitable holiday bulge, the treadmill may not be your only ally. Mindless snacking is a problem that, at some point or another, has afflicted even the best of us. Suddenly, “one more” chip or cookie turns into throwing the empty bag in the trash.
But there may a new, and surprisingly easy, way to curb your overeating tendencies.
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According to a new study, people cut back on their food intake when it is placed on a red plate versus a white or blue one.
The study departs from sizable bodies of evidence that show fast-food restaurants use the color red so often in their logos because the color actually promotes appetite. Researchers from the University of Basel’s Department of Social and Economic Psychology gave test subjects the option to snack on pretzels while they filled out questionnaires. Depending on the experimental condition, the pretzel plate was white, blue, or red. Overwhelmingly, the subjects who were offered pretzels on the red plate ate the fewest number of them.

The researchers also had participants drink out of red or blue cups as part of the experiment. Red cups were preferred over blue cups.“In line with our hypothesis, participants drank less from a red labeled cup than from a blue labeled cup (Study 1), and ate less snack food from a red plate than from a blue or white plate (Study 2),” the team wrote. “The results suggest that red functions as a subtle stop signal that works outside of focused awareness and thereby reduces incidental food and drink intake.”
Much like the responses we’ve been conditioned to observe since childhood — yielding to stop signs, red lights, and, well, yield signs — the team’s findings suggest eating off a red plate induces the same compulsions. A separate 2011 study found that monkeys behaved more submissively when experimenters delivered food while wearing a red cap, while blue and green caps had no effect. The findings led Dartmouth researcher and neuroscientist Jerald D. Kralik to link the color red to evolutionary signs of danger, or “No.”

“The similarity of our results with those in humans suggests that avoiding red or acting submissively in its presence may stem from an inherited psychological predisposition,” he said in a press release. Given how social humans and monkeys both are, seeing redness in others’ skin or knowing which foods are safe to eat lets scientists “see that color may have a deeper and wider-ranging influence on us than we have previously thought.”
Conflicting data has less science behind it for why red induces appetite. Often, experts will point to the bevy of fast-food logos that employ red in some capacity: Burger King, McDonald’s, KFC, Tim Horton’s, Wendy’s, Domino’s Pizza, Chik-Fil-A, Pizza Hut, Sonic, Dairy Queen, Arby’s, In-N-Out, Carl’s Jr., Hardee’s — the list goes on. And the interpretations profess the same one-two punch. The color yellow signals quickness while red makes you hungry — the perfect combination for restaurants that want the most customers in the least amount of time.

What could ultimately affect a person’s cravings is the location in which eating takes place. Out and about, the sensation of hunger may be heightened due to being in an aroused state. This would explain the fast-food logo pattern. Meanwhile, at home, in more of a resting state, the color red resumes its role as an avoidance motivator, making snacking seem less appealing.