3 Things You Can Do To Control Hunger

Dieting to lose 20lbs or even 5lbs can be difficult if you're having constant food cravings and hunger pains. Follow these tips to control your hunger and maximize your success!

1. Protein, Protein, Protein

Lean sources of protein such as chicken, fish, turkey, etc. are great at helping you satisfy your hunger. It is an important macronutrient that you should try to include in every meal and snack that you eat throughout the day. It is good for you and will help you stay fuller longer! Aim for at least 15-20 grams of protein in each meal, more if you can.

2. Water filled foods

You can trick your body into thinking that it is full by consuming foods with a high water content. Think of your stomach as a container, if you eat foods with a high water content, the water will take up more space in your stomach causing you to feel full. Therefore, you should aim to more leafy veggies and fruits such as melons, pineapples, and berries. They are not calorie dense, but they have so much water that they will fill you up fairly quick.

3. Fluids

Just drink more water! You should be drinking water already for its great health benefits, but it can also aid you in your weight loss journey. Try drinking a glass of water before each meal to fill some of the space in your stomach. It will cause you to eat less, but you will not feel deprived of food afterwards!

Just a side note for my readers. Losing weight is something that can be difficult for a lot of people, but just like anything worthwhile it takes work to achieve. Just keep your head up and always keep pushing forward.

The only way you can really fail at losing weight or achieving any goal for that matter is if you completely give up. There will be mishaps and mistakes along the way, but in the end you are the one that is in charge of your destiny and your results.

Find what motivates you and what inspired you to lose weight in the first place. Keep this in your head the entire time you are on your journey. Especially keep it in mind the days that you struggle and hit bumps in the road.

You will be so happy you stuck with it in the end, let's get to work!

Read More ..... »

Yes, you can really eat and lose weight

Miraculous as this may sound, studies have shown that test subjects who ate certain foods actually lost more weight than those who did not eat these foods – even when everything else they did was the same.

The three foods that can burn fat are:

Beans

Beans are a rich source of protein. They also contain complex carbohydrates.

Beans are excellent for weight loss because they contain fiber that is hard to digest. Fiber is good for dieters who want to lose weight because:

    -Fiber is more challenging to digest. Thus, taking in fiber is akin to subjecting your digestive system to an intense workout. Simply put, it keeps your insides fighting fit.     -Fiber takes more time to get digested. Therefore, fibrous foods keep you feeling full for longer periods of time.     -Beans come under complex carbohydrates. This means they release their sugar content slowly. This keeps blood sugar levels under control for longer periods of time which in turn arrests food cravings.

The market is full of fancy beans foods like sugar baked beans or refried beans. These, you want to avoid because they contain unnecessary calories which interfere with your weight loss program efforts. Opt for plain beans instead.

Skim Milk

Milk is one of the best sources of calcium. Calcium is one of the most effective boosters of metabolism. Scientific studies have proved this.

In one test, two groups of test subjects were given the same foods, except that one group also took in several servings of calcium each day. At the end of the test period, it was found that the group that took in calcium lost as much as three times more weight than the other group.

Calcium is available in trace amounts in veggies like broccoli. However, dairy products are calcium rich. Choose skim milk as it contains fewer calories. Go for 2%, 1% or fat free milk. From these, you get minimum calories and maximum calcium.

Green Tea

Green tea is a dieter's best friend. Green tea is rich in antioxidants which eliminate harmful free radicals from the body. This prevents deadly diseases like cancer.

Green tea also contains small amounts of caffeine which speeds up the metabolism and gives the body an energy kick.

Green tea is a mild diuretic which means it flushes toxins out of the body by releasing excess fluids from the body.

It has been proved that people who take in 4-6 cups of green tea daily lose weight much faster than those who do not. You can taken in Green Tea any time and as many times as you want.

Honorable Mention: Water

Most of us do not take in half the amount of water needed by the body. In fact, the humble water is often overlooked. Water is essential for health and weight loss. Its uses are as follows:

• It reduces hunger pangs
• Hydrates the body
• Flushes out toxins

Water speeds up the rate of metabolism. How? Well, the kidneys throw out waste from the body. But when there is not enough water in the body, the kidneys have to fall back on the assistance of the liver for waste removal. However, the main function of the liver is to convert fat into energy. So, when it is called upon to remove waste, its effectiveness in its primary activity is compromised. By drinking plenty of water, it is possible to burn fat faster. For best results, take in about 64 ounces of water every day.

Now that you know how to eat your way to weight loss, there is no need to feel deprived any more. Lose weight on a full tummy

Read More ..... »

How To Eat What You Want and Lose Weight

Everybody wants to eat their favorite food. The ironic thing about this is that they want to lose weight even though they want to scarf up on tons of food. They eat their favorite pizza, chocolate or chips, yet they want to lose weight. This is the main reason why people just stick to eating than trying to exercise. But don't you know that there is a way to eat your favorite foods while losing weight?

Losing weight at the same time as eating foods that you usually enjoy is not an easy task. It requires discipline and a great motivation in order for you to execute your grand plan. A person's mental state is his or her greatest weapon, but it is also his or her greatest enemy. If you are not that ready to pursue your goal of losing weight, don't expect anything. But once you are really decided to pursue your weight losing goal, then there are several steps to do this. And the best part is that you don't have to sacrifice eating your favorite food.

Here is what you have to do:

1. Eat healthy foods and eat your favorites in moderation. Even the healthiest foods are not good for the body whenever you do not eat in moderation. This applies more to those greasy and oily foods such as chocolates or pizza.
2. Exercise to get rid off those extra calories. This is your best weapon against that evil fat that stores up in your body. Chances are that your body will just accumulate more and more fat if you don't burn it off. Here are some tips you can follow:

• Start off with brisk 30-minute walking trips around your neighborhood. These will burn most of those "shallow" calories, and make your body ready for more rigorous exercise.
• Visit your nearest GP to acquire a health training program. They can access your condition and provide the necessary work-out sessions as well.
• If you decided to buff up in a gym, get a gym instructor to help you if you're a beginner. An instructor may help you in your first warm-ups, help you operate equipment and do those cool down exercises.
• Get a peer group to help you achieve your goal. It always helps to have people around when doing something. Get into fitness groups, take up team sports or do physical activities together.
• Don't do it in one go, take it slowly. You won't tone down after a week. It is always good to start slow, gradually upgrading your goals into better ones.
• Don't go cold turkey on eating your favorite foods. If you stop eating your favorite foods in one go, it will just make you crave for more. And once you can't control it anymore, you will just eat more, ruining all your hard work. The key, as stated above, is moderation. It is not bad to eat, just limit yourself.

By doing these steps, you'll be in tip top shape in just a matter of months. If you ever did ruin your plan, forgive yourself, and start all over again. Slimming down is not a one-shot process.

Read More ..... »

How To Eat the Right Fats

Fats consist of a wide group of compounds that are usually soluble in organic solvents and insoluble in water. Fats can be either liquid or solid at normal room temperature depending on their structure and composition. Although the terms “fats”, “oil”, and “lipids” are all used to refer to as fats, “fats” is normally used to refer to fats that are solids in normal room temperature, while “oil” is normally used to refer to fats that are liquid inside normal room temperature. “Lipids” is a term normally used to refer to both liquid and solid fats, along with further related substances.

Fats are very important for many forms of life because of its chemical structure and physical properties. Serving both metabolic and structural functions, fats have an important role on human diet. Excess of fats is also dangerous since it can lead to high cholesterol. Saturated fats are more commonly found in foods that come from animals such as pork, beef, poultry and dairy products. These fats are healthy when eaten moderately. Unsaturated fats are most commonly found in fish, corn, olives, soybean and sunflower. Unsaturated fats are most helpful for your health and may even lower your cholesterol when you consume them.

Below are guidelines to eating fatty foods (what to avoid, what to do and what not to do):

Good fats

• Peanut butter
• Soybean
• Nuts
• Corn oil
• Olive oil
• Avocados
• Canola oil
• Sunflower, sesame and pumpkin seeds

Bad fats (when consumed excessively)

• Palm oil
• Milk
• Cheese
• Cream
• Butter
• Ice cream
• Mayonnaise
• Organ meats
• Marbled meats
• Sausage

Eat healthier fats rather than not so healthy fats. Eating healthier fats can be helpful for you to avoid having high cholesterol and harmful or deadly diseases such as heart disease, diabetes, gall bladder disease, osteoarthritis and gout.

Maintaining a balance in eating such saturated fats. Maintaining a balance in eating saturated fats can be a healthy way to keep your body fit.

Practicing healthy ways of cooking. Cooking in a healthy manner like grilling, pressure cooking and stir frying. These healthy cooking manners minimize the fats and speed up the cooking time to preserve more nutrients.

Knowledge about fats. Having the right knowledge about fats can help you choose which food is healthy for your body. Knowing the food you eat can help you prevent from eating too much of food classified as unhealthy when eaten excessively.

Will power. Determination is always the best way to solve and correct wrong things. Willingness and determination is one of the most effective ways to avoid or control the balance of eating fatty foods

Knowing what fats can do to your health is an advantage for us to maintain a balance in eating them. Knowing what it does when we eat too much of it can help us avoid harmful and deadly illnesses or diseases such as obesity, heart disease, diabetes, sleep apnea, cancer and some mental problems. Maintaining a balance in the amount of eating such fatty food is a healthy way to keep our body fit to promote a healthy lifestyle.

Read More ..... »

How To Eat Healthily at a Holiday Party

Everyone loves a good holiday party. It's a great time to socialize with your friends and celebrate the season, but many women at this time of year give up on trying to lose weight and use it as an excuse to pig out. This can leave you feeling guilty the next day and make it harder to lose weight because you'll be fighting against intense sugar cravings and extra pounds long after the partying is over.

There is a way to enjoy the holiday season and celebrate with your friends, family and loved ones without pigging out and then feeling guilty the next day. Follow these tips and you'll be way ahead of yourself when you make your New Year's commitment to lose weight.

1. Eat right before you arrive. You know that there will be lots of high-calorie, highly processed foods at the holiday party... and those are the foods you are trying to avoid in order to lose weight. If you've gone more than 2 hours without eating, you are going to be in the "desperation zone" where your body is going to be desperate for calories. When you are in this desperate state, is almost impossible to resist the high-calorie, highly processed foods.
   When you eat a meal with low-fat protein, a slow-burning carb, and lots of vegetables right before you leave home, you will arrive full and be able to resist those foods that you know you don't really want to eat (and only leave you feeling guilty for eating them). If you don't have time to eat a full meal, eat a piece of fruit and a handful of raw nuts. This will keep you full for at least 2 hours and out of the "desperation zone." This way, you will have conscious control over the foods you choose to eat.
2. Eat 3 or 4 meals that day. When you eat throughout the day, you are less likely to pig out at night. This is especially important when you are going to a holiday party. That means that if the party starts in the late afternoon or evening, you should eat a healthy, natural breakfast with protein and a slow burning carbohydrate (egg whites and oatmeal are my favorite), and then a 2nd meal such as a protein shake with berries, and maybe even a 3rd meal such as a green salad with salmon and brown rice.
   Many women skip breakfast and starve themselves early in the day in order to "save up" for all the calories they want to eat later that night. Well, this actually makes things worse because if your body is deprived of calories, it will think that there is a shortage of food around. And as soon as you do eat something, your body will store those calories as fat.
   Eating small, natural meals throughout the day actually speeds up your metabolism because it keeps your blood levels stable. When your blood sugar shoots up too high, you store fat and when it dips down too low, you have INTENSE cravings because your body needs calories NOW. Eating throughout the day keeps you energized and alert, and it signals to your body that, "Food is everywhere. I don't need to store fat."
   When you eat every 2-3 hours (5 or 6 meals a day) STARTING as soon as you wake up, this keeps your blood sugar levels stable and keeps you from craving high-calorie, processed foods later in the day. If you've already had 2 or 3 meals BEFORE you arrive at the party, you will have A LOT more control over the desire to eat all that fattening food that is bound to be there, and the foods you DO eat are less likely to get stored on your butt.
3. Walk around the spread of food before you fill your plate. Be on the lookout for healthy options and ask what the ingredients are in every dish. Vegetables are good for you, but if they are covered in butter and cream sauce, they are no longer a healthy option. Find out exactly what healthy choices you have before you decide what you want to eat.
4. Bring your own healthy food with you. There's nothing worse than being trapped at a party where the only food available to eat is high-calorie food that you know will send your blood sugar skyrocketing and make you store fat. YOU are in control of your health, and you can't rely on other people to feed you.
   The only way to know FOR SURE that you will stay on track to losing weight and eating healthily is to bring your own food with you. Bring some fruit and a bag of natural, unsalted nuts. This is a great way to get you through your "munching desire" when there are lots of chips and unhealthy snacks around you. Eating crunchy, healthy nuts is just as fun as eating those greasy, fried chips...in fact, it's MORE fun because you know that they are tasty AND good for you. And if you feel like getting into the holiday spirit, bring a healthy dish or salad for everyone to share. That way you know there will be at least one healthy dish that you can eat. (Plus, you'll get good karma points for helping other people eat healthily.)
5. Fill up on vegetables and salad first. Then go back and eat smaller portions of the holiday dishes. You'll be amazed at how much easier it is to eat only a little bit of the high-calorie, fattening foods when you have the first course of a large salad and vegetables.
6. Avoid the high-calorie drinks. Nothing adds calories to your diet faster than alcoholic beverages. Any form of alcohol is a "calorie-dense" food. At seven calories per gram, it packs almost twice as many calories as either carbohydrate or protein. And when too many calories hit your system at once, this is what causes your body to secrete insulin and store fat.
   This alone is a serious obstacle when you’re trying to lose weight but those bowls of chips and high-calorie snack food and sugar-filled deserts can also be made more tempting when your inhibitions are down. This is where having those HEALTHY snacks you brought along with you will save you from loading up on high-calorie foods just because you have the urge to munch.
   If you do choose to indulge and celebrate with some cocktails, be sure to stay away from those high-calorie, sugar-filled mixers and be sure to say "no" to the eggnog. Drink a vodka soda with a twist of lime. And to really cut down on calories, add some sparkling water to your wine. That's what they do in a lot of European countries and they actually prefer their wine this way. Alternate between a glass of water and an alcoholic drink throughout the celebration, and you will cut your calorie consumption in half and stay in a coherent state that will help you to make healthy choices.
7. Celebrate the holidays and have fun! Why do you enjoy going to parties? I'm sure you go to parties, like most women, to have fun, let loose and celebrate life with your friends, family and loved ones. So if that's your main objective, then that's what you should do. The more engaged you are in good conversation, laughing and enjoying yourself, the less likely you will be hovering around the food, stuffing your face. And the more you are letting loose and having fun, the less likely you will be lured into eating out of boredom.
   Think about this... by NOT pigging out, what are you missing out on really? You know what it feels like to pig out and eat way too much of the food you know is bad for you. You know what that momentary instant gratification is all about...is it really that much fun? Is it really worth the guilt and the extra weight gain?
   Ultimately, only you can decide. But I have a feeling that you are going to have a much better time enjoying your friends and family than pigging out... again. And then feeling bad about it the next day. Remember WHY you're there - to celebrate the holidays with the people that are most important to you in your life. So embrace the celebration attitude! Have as much fun as you can... dance, sing, laugh, play games, have deep conversations and intimate moments - really absorb yourself in the celebration of it all.

You have made a commitment to yourself that you are a person who makes healthy choices, but that does not mean that your life has to stop. There IS a way to live a healthy lifestyle and still enjoy the most that this life has to offer...you will find the further down this road you go, that you get MORE enjoyment out of life when you are living and loving with health.

Read More ..... »

How To Curb Your Cravings

You know them, those little gnawing feelings inside your stomach, the feeling you 'need' something to eat. I take this opportunity to ask some questions and throw out some answers that may very well mean the end to your cravings.

1. Do not starve yourself. Studies have shown that when going on a diet that is too low in calories, people tend to get worse food cravings and to become preuccupied with food.
2. Drink water. Dehydration is often confused with hunger.
3. Don't be too hard on yourself. By eating your favorite treats from time to time, you can control those big cravings that arise when you deny yourself those favorite foods.
4. Keep track of what you eat, like a food diary. This will help you identify your eating patterns and cravings. If, for example, you have sugar cravings every day around 10 a.m., this might mean you have not had a proper breakfast or that you just need a light snack to satisfy your nutritional needs.
5. Identify your cravings. Is it your mind or your body? Emotional eating is very common, and can be controlled. Pay attention to the cravings you are having.....are they actually feelings of hunger in your stomach?
6. Are you bored or stressed? Give yourself something to do. Try to meditate and relieve stress. Do you feel lonely or neglected? Draw a nice bath, pamper yourself. When you are an emotional eater, this usually means you have emotional issues. To get to the bottom of your eating issues, you must find the root of the emotional issues, and work on those.
7. Distract yourself. Keep busy with something you enjoy doing or that has to be done (homework, a project, housework, etc.). Keep busy for an hour; if you still feel cravings then, have something small that will take the edge off of your cravings.
8. Are you a sugar addict? Certain foods can actually make you addicted, and sugar is one of them. Sugar cravings can be caused by high rises and rapid drops in your blood sugar, which occur when you eat any refined carbohydrates, not just sugar. Try eliminating all flour products (bread, pasta and pastry) and other refined grains (white rice and refined corn products like tortillas) and cereals made with refined grains. Eat whole grains at breakfast, lunch and dinner (and snacks when you are truly hungry). Whole grains give you the nutrients that you need and keep you full and satisfied for a long time, without those sharp rises and drops in blood sugar.

When you have made sure it is not thirst or boredom, a chemical dependency or perhaps an emotional need for eating, there is no reason for not answering an obvious craving. When your body sends out signals, it is important to listen.

The most important way to curb your cravings is to have a well-balanced diet that meets all your nutritonal needs and to eat regularly and mindfully.

Read More ..... »

What to Eat Before Exercising in the Heat

Regular exercise promotes overall health and increases strength and stamina. However, even the most experienced exercisers can fall victim to heat-related illnesses. Prolonged exposure to heat during exercise may result in heat cramps, fainting, exercise exhaustion or heatstroke. Symptoms of heat illness include dehydration, weakness, dizziness, excess sweating, headache and clammy skin. Extreme cases can result in organ failure or death. Taking steps to ensure proper nutrition and hydration can prevent low energy and dehydration.

Nutrition Considerations

• Proper nutrition is essential for peak performance and physical comfort during exercise. When you exercise in high temperature conditions, your carbohydrate needs rise. Consuming carbohydrate- and fluid-rich foods such as fruits prior to exercise in high temperatures can provide both energy and hydration. Along with drinking an adequate amount of water, eating a banana 10 minutes prior to exercise can help maintain athletic performance and decrease exercise-related inflammation.

Sodium and Hydration

• Increased sweating due to prolonged exercise in high temperatures can cause excess sodium and fluid loss. Dehydration due to water loss of 2 percent to 3 percent of body mass increases perceived exercise difficulty and decreases performance. Consuming foods with a small amount of salt, such as pretzels or a sports drink, prior to exercise can encourage you to drink fluids. In warm, humid environments, exercisers should drink 7 to 10 ounces of water 20 minutes before exercise and at least 6 ounces of fluid every 20 minutes during exercise. Water is the best fluid to prevent dehydration unless you exercise for more than 60 minutes, the American Council on Exercise says. More than an hour of exercise in hot environments may require a sports drink to provide sodium and carbohydrates.
• 
  

Diet Effects on Hydration

• Foods and fluids consumed before and during exercise should not contain caffeine or alcohol. Just as caffeine and alcohol can, a high-protein diet can increase water loss through increased urine output. In addition, diets high in fiber -- 20 to 30 grams per day -- can slightly increase water needs. Avoid eating high-protein or high-fiber food prior to exercise in high temperatures.

Long-Term Diet Choices

• Replacing carbohydrate stores post-exercise by ensuring adequate carbohydrate consumption will aid in exercise performance during the next workout in hot conditions. A high-carbohydrate breakfast such as whole-grain cereal with low-fat milk and fruit will raise blood sugar and provide energy for exercise. Fruit juice can also provide quick energy before a workout. To aid muscle recovery and replenish carbohydrate stores prior to the next exercise session, eat a meal containing both protein and carbohydrates within two hours of the workout, such as peanut butter on toast or beans and rice.

Read More ..... »

How Can Someone Eat So Much & Still Be Skinny?

We all have that friend that we love to hate: the friend who seems to eat whatever she wants yet never gains any weight. You may wonder that her secret is. The answer is complex, and lies in your friend's metabolism, eating habits and her level of activity.

Genetics

• Metabolism, or your body's rate of converting the foods you eat into usable energy, plays a large role in how much you can eat without gaining weight. Metabolism is partly genetic. Some people are born with naturally fast metabolisms, whereas some have slower metabolisms. James O. Hill, director of the Center for Human Nutrition at the University of Colorado Health Sciences Center, states that 30 percent of your metabolism is due to genetics. Certain inherited health conditions can affect metabolism as well, such as thyroid problems.

Diet

• People who maintain a healthy weight also tend to eat differently. They focus on filling, nutrient-dense foods that add bulk to the diet but not a lot of calories. For example, a person with a healthy weight may eat a salad at a buffet before he indulges in a slice of pizza. The salad serves to fill him up so he eats less of the unhealthy foods. As a result, although the person is eating a lot of food, the bulk of the foods he is eating are not as unhealthy, allowing him to eat more food without gaining weight. People with healthy weights also tend to stop eating when they are full.
• 
  

Level of Activity

• People with healthy weights can often eat more because they burn more calories through physical activity. Modest amounts of physical activity, such as walking for 45 minutes a few times per week, may not be enough to have a noticeable effect on your metabolism. However, distance runners, weightlifters and others who participate in vigorous physical activity may be able to eat a lot more than the average person who only engages in moderate or no physical activity.

Caveats

• Being thin may not necessarily be healthy. Some people who appear to eat anything they want yet remain thin may have an eating disorder, such as bulimia. Taking certain illegal drugs, such as amphetamines, may also cause you to lose weight in an unhealthy manner. In addition, some who appear thin may be eating in an unhealthy way, such as skipping meals or engaging in questionable fad diets that allow them to overindulge in certain types of foods while strictly limiting others.

Read More ..... »

Is It Better to Eat Slow or Fast?

Did you ever stop to think about how long it takes you to eat a meal? Your pace of eating may make a difference when it comes to your weight and how your food is digested. Eating too fast can cause you to consume extra calories leading to potential weight gain. Also, if you suffer from indigestion, slowing down your pace could reduce your symptoms.

Satiety

• Eating slowly allows your body to recognize signals that let you know you are full.

  Your brain is skilled at letting you know when you need to eat. It also lets you know when you are full. However, when you eat too fast you end up eating beyond your point of satiety. When you start to eat, your brain begins to receive hormonal signals that tell your brain that food is entering your digestive system. It takes around 20 minutes of receiving these signals before your brain is able to recognize that you are full. These hormonal signals continue to increase even after you stop eating. So, while you might not feel full at the end of meal, you may feel sated 10 to 30 minutes afterwards. These hormonal signals continue to stay elevated for a couple of hours, keeping you satisfied until it is time to eat again.

Caloric Intake

• Consuming extra calories by eating too fast can result in weight gain.

  Eating more slowly allows your brain to let you know you have eaten enough food; ultimately you end up eating fewer calories. The University of Rhode Island studied 30 healthy women to compare slow and quick eating rates. Women who ate slower consumed 10 percent less calories and more water during their meal compared to the women who ate at a quicker rate. While the women who ate faster were found to have consumed more calories, they reported feeling less satiety and felt like they could eat even more food.

Improved Digestion

• Eating at a slower rate allows time for nutrients to be absorbed and utilized by your body.

  Another benefit to eating slower is improved digestion. Digestion starts in your mouth with increased saliva production that begins to break down food before it enters the stomach. When you eat food too quickly, food does not have time to be broken down properly, resulting in decreased absorption of important nutrients. Eating slower means you chew your food longer so that it enters the stomach already partially digested. Indigestion or other potential digestion issues can also be linked to eating fast since you have more food entering your stomach in a shorter amount of time.

Helpful Tips

• Eating slowly can improve your health.

  Try taking the time to eat slower; you will begin to notice an increased awareness of what and how much you are eating. You will be able to savor the taste, colors, textures, flavors and smells of your food. This concept is known as mindful eating. Mindful eating involves ridding yourself of distractions while you eat since you are not as aware of how much food you consume when you are distracted. Learn to eat slower and enjoy the benefits.

Read More ..... »

Is It Good to Eat Fats if You're Skinny?

A skinny person might avoid eating fat because of fear of gaining weight, or he might gorge on fatty foods to add some pounds to his frame. However, eating fats doesn’t necessarily make you fat – but it is necessary for a variety of biological functions. The key is to eat the right kind of fat, no matter your size.

Fats' Purpose and How Much You Need

• You might notice first and foremost that fat adds flavor to food, which is why some foods high in fat can be so appealing. However, it also serves a biological purpose as a crucial source of metabolic energy, according to the Linus Pauling Institute, and it plays an important role in the absorption of lipid-soluble vitamins A, D, E and K. Fat also aids in metabolism and the regulation of cell function. Fat becomes a problem when you ingest too many calories without burning enough, and those calories are stored as excess fat – meaning fat that your body doesn’t need to function. Therefore, limit your fat intake to 20 percent to 35 percent of total daily calories.

Focus on Good Fats

• If you're looking to add more fat to your diet, whether it's to add pounds or simply to stay healthy, choose good fats in the form of unsaturated fat. These fats -- known as polyunsaturated or monounsaturated -- are liquid at room temperature and help lower LDL cholesterol, the "bad" kind of cholesterol, and increase HDL cholesterol, the "good" kind. Good sources of polyunsaturated fats include nuts, seeds and vegetable oils, while monounsaturated fats come in the form of olive oil, peanut oil, avocado, nuts and seeds. One type of polyunsaturated fat you particularly want to get regularly is omega-3 fatty acids, which fight inflammation, help control blood clotting and lower blood pressure and triglycerides. Fatty fish, walnuts and flax are good sources of omega-3s.
• Skip the Bad Fats

• If you’re skinny, you might think you get a pass when it comes to what type of fat you can eat. However, your body size isn’t a license to indulge in unhealthy varieties, which include saturated and trans fat. Saturated fat increases your total cholesterol and LDL, so you should limit it to 10 percent of your daily calories. It comes in the form of animal fat and certain plant oils such as palm and coconut oil. Trans fats also increase total cholesterol while lowering HDL. Keep trans fats to an absolute minimum by avoiding any packaged product that has the words “hydrogenated,” “partially hydrogenated” or “shortening” in the ingredient list.

Ways to Include Healthy Fats

• With some substitutions, it’s not too difficult to get the healthy fats you need as a skinny person while avoiding the bad fats. For example, instead of using butter, a saturated fat, cook with olive oil. Substitute white meat chicken or turkey for red meat, or get your omega-3s with a serving of fatty fish. Switch to skim or 1 percent milk to avoid the saturated fats in whole milk. You can also boost your consumption of healthy fats by snacking on nuts and avocados.

Read More ..... »

Top 5 Things Never to Eat

You may have heard the expression, "There is no such thing as junk food. There is junk, and there is food." In this fast-paced society where convenience foods are easily obtained and appeal to the palate, it’s easy to forget that food is basic fuel and nourishment for the human body. Take pride in how you fuel your body -- and avoid the foodlike products shown to cause more harm than good.

Skip the Soft Drinks

• According to the Harvard School of Public Health website, a "soft drink" refers to a beverage with added sugar or other sweetener including soda, fruit punch, lemonade, sports and energy drinks. A study published in the August 2013 issue of "Pediatric Obesity" found that drinking sugar-sweetened beverages contributes to weight gain and increased risk for metabolic syndrome and fatty liver disease. Conversely, reducing intake of soft drinks was associated with less weight gain and metabolic improvement. Avoid soft drinks and opt for sparkling water with lime or iced green tea with orange and mint.

Ditch Diet Soda

• Diet sodas are typically sweetened with aspartame, sucralose or saccharin. A study published in the September 2012 issue of the "Journal of General Internal Medicine" found that daily diet soda consumption is associated with increased risk for stroke or heart attack. According to Susan Swithers, author of a July 2013 review published in "Trends in Endocrinology and Metabolism," evidence suggests frequent consumption of artificially sweetened soda may be linked to obesity, diabetes and heart disease.

Steer Clear of White Bread

• A whole grain of wheat is composed of three layers: the bran, germ and endosperm. In the process of milling flour for white bread, grains are stripped of the nutritious bran and germ -- leaving only the starchy endosperm. The refining process then removes virtually all vitamin E, 80 percent of the iron and 50 to 80 percent of B vitamins, among many other nutrients, according to osteopathic physician Joseph Mercola. White bread typically includes high fructose corn syrup among its ingredients. A Princeton University research study published in the 2010 issue of "Pharmacology, Biochemistry and Behavior" found that rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when caloric intake between the two groups was equivalent. Try whole-grain bread without high-fructose corn syrup or make your sandwich using lettuce instead for an extra serving of vegetables.

Avoid Artificial Trans Fats

• Artificial trans fats are formed when vegetable oil is converted to a semisolid substance by treatment with hydrogen at high temperatures and pressures. Trans fats are found in margarine, shortening and many processed foods such as refrigerated pie crusts, biscuits and snack cakes. According to the Center for Science in the Public Interest, trans fat consumption raises levels of low-density lipoprotein -- the “bad” cholesterol -- and decreases high-density lipoprotein, or the “good” cholesterol. It also stiffens arteries and increases risk of diabetes. In November 2013, the U.S. Food and Drug Administration declared that artificial trans fats were no longer “generally recognized as safe." Avoid trans fats by choosing whole, fresh foods while removing processed and convenience food products from your diet.

Pass on Processed Meats

• The American Institute for Cancer Research and the World Cancer Research Fund reviewed thousands of research studies and found consumption of processed meats including hot dogs, bacon and deli meats is linked to increased risk for colorectal cancer. The preservatives sodium nitrite and sodium nitrate may change into cancer-causing compounds called nitrosamines in the body. If hot dogs are on your menu, choose white hot dogs -- or bockwurst -- which are nitrate-free.

Read More ..... »