Category Archives: fruit

Don’t Fall Into These 10 Common Diet Traps



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Posted by Sierra White – 10 Common #Diet Traps #WeightLoss
It’s no secret that dieting is hard. One day you’re strict with yourself and you go to bed feeling light and clean and the next day you wake up and eat two cinnamon roles for breakfast. The ups and downs of dieting are natural, but if you’re serious about losing weight you’ll need to be consistent. Be ready for these nutrition saboteurs.

1. Your portions are off

You may be eating all the good stuff, but you’re eating too much of it. Take the time to read the serving size indications and stick to it by measuring out your portions or using an at-home food scale. Don’t trust yourself to guess what a cup of spaghetti looks like or you’ll be putting in all the effort of dieting without reaping any benefits. A study of overweight people found that 38 percent of those who practiced only portion control lost weight.

2. You give up too easily

It can be tempting to throw in the towel when you slip up. You may be thinking that if you’ve already ruined your diet you might as well stuff your face and start fresh tomorrow. This way of thinking will get you nowhere fast. It’s natural to overeat once in a while or indulge in that chocolate cake you know you should skip, but don’t let one mistake throw you off balance.

3. You’re exercising less

If you want to lose weight quickly and efficiently it is best to pair your diet with a regular exercise routine. Spend at least 30 minutes a day doing moderate-intensity activity at least five days a week. Whether that is a long morning walk, a bike ride, a yoga class, or an evening at the gym, make sure you don’t leave out the fitness component to your new healthy lifestyle.

4. You skip breakfast

You may think if you skip breakfast you can save those calories for lunch, snack, or dinner time, but by the time you get to lunchtime you’ll be starving and will have a tendency to overeat. Those “saved” morning calories won’t last long. According to the Mayo Clinic, eating a good breakfast helps keep you on track for healthy eating the rest of the day and refuels your body with energy to start the day.

5. You’re not getting enough protein

If you’re focusing on eating smaller portions and fewer snacks, but aren’t consuming enough protein you’ll constantly be hungry. Protein keeps your metabolism running, your energy up, and keeps you full longer as it is harder to digest than most carbohydrates. Include a lean protein in every meal and snack on items that are high in both fiber and protein like nuts, dried fruit, or hummus and veggies.

6. You’re drinking your calories

When you’re trying to lose weight you should be focused on drinking water. Not only does water make you feel full, but it is a pure, calorie free drink that is great for your skin and digestion. If you regularly consume a morning cappuccino, a soda with lunch, and a few beers with dinner you’re consuming a few extra hundred liquid calories a day.

7. You use food as a reward

Many people use food as a reward for completing a long day at work or completing a rigorous workout, but using food as a reward can be a dangerous pitfall when dieting. Emotional eating will sabotage your diet and leave you feeling worse off in the end. Studies show that 78 percent of American consumers are more likely to eat dessert as a treat to reward themselves. Rather than using food as a reward, give yourself an evening in with your favorite show or a new pair of running shoes.

I have one thing i do that has worked really well. I have lost weight with Venus Factor. They have more information about it on their video here. That's it for today! I hope you enjoyed it!


Healthy Anti Inflammatory Foods


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Posted by Mina Minetto – Healthy Anti inflammatory foods

If you want to eat for long-term health, lowering inflammation is crucial.

Inflammation in the body causes or contributes to many debilitating, chronic illnesses — including osteoarthritis, rheumatoid arthritis, heart disease,Alzheimer’s disease, Parkinson’s disease, and even cancer.

That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.

Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism.

Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.

Here, I’m sharing the 11 principles I recommend everyone incorporate into their diet for optimal health:

1. Consume at least 25 grams of fiber every day.

A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.

To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).

2. Eat a minimum of nine servings of fruits and vegetables every day.

One “serving” is half a cup of a cooked fruit or vegetable, or one cup of a raw leafy vegetable.

For an extra punch, add anti-inflammatory herbs and spices — such asturmeric and ginger — to your cooked fruits and vegetables to increase their antioxidant capacity.

3. Eat four servings of both alliums and crucifers every week.

Alliums include garlic, scallions, onions, and leek, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.

Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.

If you like the taste, I recommend eating a clove of garlic a day!

4. Limit saturated fat to 10 percent of your daily calories.

By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease.

You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compoundsformed during cooking.

5. Consume foods rich in omega-3 fatty acids.

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis — conditions that often have a high inflammatory process at their root.

Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney and soy. I also recommend taking a good-quality omega-3 supplement.

And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:

6. Eat fish at least three times a week.

Choose both low-fat fish such as sole and flounder, and cold-water fish that contain healthy fats, like the ones mentioned above.


7. Use oils that contain healthy fats.

The body requires fat, but choose the fats that provide you with benefits.

Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.

8. Eat healthy snacks twice a day.

If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.

9. Avoid processed foods and refined sugars.

This includes any food that contains high-fructose corn syrup or is high in sodium, which contribute to inflammation throughout the body.

Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels,raised blood pressure, increased risk of fatty liver disease, and more.

10. Cut out trans fats.

In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason — studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.

A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select margarines, crackers, and cookies are just a few examples of foods that might contain trans fats.

11. Sweeten meals with phytonutrient-rich fruits, and flavor foods with spices.

Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.

And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.

Bon appétit!

When it comes to losing weight, food can be your ally not your enemy!


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Posted by Nadine Lourens – When it comes to losing weight, food can be your ally not your enemy. Certain foods keep you satiated, which stop you from over eating. The combinations of complex carbohydrates, proteins, vitamins and minerals work together to rebuild and fuel your body, which is the key component to weight loss. Dont think of it as a diet, where you have to count every calorie and weigh your food on a little scale. #weightloss

23 Metabolism Boosting Foods!


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Posted by volleygirlsnation – #fit #getfit #beneficialfoods #foodtips #cleaneating #cleaneats #healthy #healthandfitness #foodsthatloveyouback #metabolismbooster #metabolism #fitness #fitjourney #fitspo #fitfam #fitnessinspiration #fitliving #fitlifestyle #eatright #eattingtips #bikiniseason #healthyeats #vegetarian #journeytofit #fitstagram #instafit #lookgoodnaked #healthstagram #weightloss #weightlosstips

Best Fat-Burning Foods for Vegan

1. Whole Grains

Consuming whole grains burns twice as many calories in your body as the body works harder to burn this certain food. Put whole grains menu in your daily meal, for example by changing the consumption of rice with brown rice and foods rich in fiber, such as oatmeal. Fiber contained in whole grains helps to boost the metabolism in our body, this helps to smooth our digestion as well.


2. Red Pepper

Have you ever felt a spicy sensation in your mouth while eating red pepper or spicy foods containing chili inside? That is because red pepper contains capsaicin, a substance that building the spicy and hot sensation in your body. This substance works well in burning calories and fat in our body for it boosts the metabolism. You may consume it raw, cooked, dried, or powdered pepper pour on your favorite meals. Give a note that we are not allowed to consume too much of this food, it can be dangerous that it is caused diarrhea as it burns our stomach too.

3. Green Tea

Though green tea is a kind of drink, we can also put it in the top fat-burning foods for vegan. Green tea is rich in antioxidant and drinking it about four cups in a day helps you lose weight better, you can lose six pounds in eight weeks. It works by boosting our metabolism and smooth our digestion.

4. Avocado

After that, we have certain fruit that is good in burning calories and boost the metabolism in our body, it is avocado. Popular as a fruit rich in vegetal fat, avocado becomes top-burning food that boost the process of the exchanging fat into energy. You should put this kind of fruit in your daily meal during your process of losing weight in a healthy way.

5. Ginger

Maybe we would not notice if ginger can also burn many calories in our body. This works by increasing our body temperature while we consume it, so this gives effect for our body in burning more calories. You can consume ginger by roasting it then make a drink out of it.

6. Coconut

According to a research, coconut is rich in Medium Chain Triglycerides, kind of unique vegetal fat which is good for our health. Consuming coconut helps boosting the metabolism for about 30%. You may start consuming coconut milk to reduce fat in your body from now on.

7. Lentils

A cup of lentils gives you 35% of irons you need to do the activity in a whole day. As we know if we are lack of nutrients we need, the metabolism will work slower as it should, so we need to get enough nutrients to make the metabolism work efficiently.

Remember that we should consume the food properly, so it will increase the health of our body and we are away from the bad effects of the substances in them. Besides, we also should pay attention to the other meals we consume if we want the diet works well.

Watch Out, Ladies – Alcohol Can Cause You To Overreat


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Posted by FSPHealthandFit – Watch out, ladies – #alcohol can cause you to #overreat http://t.co/bT8dRm5iew #weightloss #weightlosstips #WeightLoss

Weight Loss And Alcohol

If you are trying to lose weight, you can boost your efforts by cutting back on alcoholic drinks. Alcohol can cause weight gain in a couple of ways. First, alcohol is high in calories. Some mixed drinks can contain as many calories as a meal, but without the nutrients. You also may make poor food choices with you drink.

While you do not have to cut out all alcohol if you are trying to lose weight, you may need to make some changes. You should watch the number, and type, of drinks you choose. You will also want to keep an eye on how drinking affects your eating habits.

Calories and Portions Count

So, how much can you drink if you are trying to lose weight? Health experts recommend that anyone who drinks does so in moderation. This means no more than 1 drink per day for women and no more than two 2 drinks per day for men. You may want to drink even less than that while dieting.

Keep in mind that alcohol has empty calories. This means it has a lot of calories, but few nutrients. So in order to drink alcohol while cutting back on calories, you need to plan it into your daily calorie count so you do not go over. Also remember that when you drink alcohol, you are replacing potentially healthy, and filling, food with calories that do not fill you up.

When choosing what to drink, you will want to choose your calories wisely. Here is a quick comparison of some common alcoholic drinks:

  • Regular beer, about 150 calories for a 12-ounce glass
  • Light beer, about 100 calories for a 12-ounce glass
  • Wine, about 100 calories for a 5-ounce glass
  • Distilled alcohol (gin, rum, vodka, whiskey), about 100 calories for a 1.5-ounce serving
  • Martini (extra dry), about 140 calories for a 2.25-ounce glass
  • Piña colada, about 490 calories in a 9-ounce glass

Pay attention to what else goes in your drink. Many mixed drinks include juices, simple syrup, or liqueur, which all add extra calories. These calories can add up quickly. Look for lower calorie options, such as a splash of juice and soda water. You may want to skip mixed drinks completely and stick with beer or wine.

Portion size is something else you should keep an eye on. Know what a standard drink looks like:


  • 12 ounces of beer
  • 5 ounces of wine
  • 1.5 ounces (one shot) of hard liquor

The sizes of alcoholic drinks at a restaurant or bar are often larger than the standard amounts listed above. In some cases, one drink may actually have two or more servings of alcohol and calories. If you are served a drink that is larger than the standard size, skip a second drink. At home, use a jigger when mixing drinks, and serve them in smaller glasses. It will feel like youa re having more.

Eat Before you Drink

Drinking on an empty stomach will make you feel tipsy quicker. This can lead to eating or drinking more than you want to. Having some food before you drink will help your stomach absorb the alcohol more slowly and help you make better choices.

Studies show that people tend to make poor food choices when drinking alcohol. To avoid piling on the calories after a drink or two, have some healthy snacks ready to eat when you get home or make plans to have a healthy meal after your drink. Good snack choices include fruit, air-popped popcorn, or hummus and veggies. Turn your back on the nuts and pretzel mixes while you are at the bar. It is easy to gorge on bar snacks without realizing it.

Take it Slow

Just like eating too fast can lead to overeating, gulping down drinks may cause you to drink more than you would like. Sip your drink slowly, putting it down in between sips. When you are done, have a non-alcoholic drink, such as water or low-calorie soda, before having more alcohol.

Make a Plan for Drinking

The best way to control calories from drinking is to limit how much you drink. Before you go out, set a limit for yourself and stick with it. It is ok to turn down a drink you do not want or refuse a top-off on your wine glass. You can skip drinking altogether and volunteer to be the designated driver.

When to Call the Doctor

Call your health care provider if:

  • You or someone you love is concerned about how much you drink
  • You cannot control your drinking
  • Your drinking is causing problems at home, work, or school

References

Breslow, R. et al. Alcoholic Beverage Consumption, Nutrient Intakes, and Diet Quality in the US Adult Population, 1999-2006. Am Diet Assoc. April 2010; 110(4): p 551-562. PMID: 20338281 www.ncbi.nlm.nih.gov/pubmed/20338281.

Centers for Disease Control and Prevention. Alcohol and Public Health: Frequently Asked Questions. July 9, 2015. www.cdc.gov/alcohol/faqs.htm. Accessed September 25, 2015.

French, M. et al. Alcohol Consumption and Body Weight. Health Econ. July 2010;19(7):p814-832. PMCID: PMC3082959www.ncbi.nlm.nih.gov/pmc/articles/PMC3082959.

National Institute on Alcohol Abuse and Alcoholism. Rethinking Drinking: Alcohol and Your Health. rethinkingdrinking.niaaa.nih.gov. Asked Questions. July 9, 2015.

No Need For A Detox Diet


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Posted by ANNETTE HAMLIN – Never need to do a detox diet if you incorporate these foods into your normal diet. corehealthcoaching.com.au #Weightloss #Detox

Detoxing your body can do more for your body than just put a glow on your face or help you shed some pounds. The main purpose of following a detox diet is to take the load off organs that detoxify your body and help them function better.
Following a detox diet also prevents chronic diseases, enhances the function of your immune system, slows premature aging, provides mental and emotional clarity, and increases energy. Moreover, eliminating toxins and feeding your body healthy nutrients isn’t difficult!
If you’re ready to begin detoxing your body, here are ten foods you should include in your diet.

Heart Cleansers
#1 Wild Salmon
Salmon is rich in omega-3 fatty acids which help protect the heart and reduce triglyceride levels in the blood. These anti-inflammatory healthy fats are also known to reverse arterial stiffness, which is a common side-effect of smoking.

#2 Spinach
This leafy vegetable is an essential detox food your heart. Spinach is rich in vitamins A and C- both antioxidants that fight free radicals in the body, thereby keeping cholesterol levels in check. Spinach also has folate which keeps the cardiovascular system healthy and magnesium that helps lower blood pressure.

Liver Cleansers
#3 Lemon
Being a citrus fruit, lemons are loaded with vitamin C, which is essential to the body in several ways. Among other uses, vitamin C is needed to make glutathione- a powerful antioxidant that detoxifies the liver, in addition to enhancing the immune system and neutralizing free radicals. Lemon also increases the production of bile which is necessary for digestion. At the same time, lemon juice controls the flow of excess bile into the digestive tract, thereby preventing the formation of ulcers. Further, drinking lemon infused water or lemon juice first thing in the morning balances out the acidity of foods consumed the previous day. Lemon juice contains anti-cancer compounds and helps maintain the body’s pH levels too.

#4 Artichokes
This wonder vegetable, which is actually a flower bud, helps the liver function at its best by promoting the production of bile. Artichokes are also able to protect the liver owing to the presence of silymarin- a phenol compound. In addition, artichoke leaves are rich in anti-cancer polyphenols and also have anti-viral and anti-fungal properties.

Kidney Cleansers
#5 Kale
Kale is packed with antioxidants and has anti-inflammatory properties, which is why it is highly recommended by doctors to patients with kidney-related diseases. In addition to flushing out kidneys, kale also is a nutrient-dense food, so you should eat it as often as you can.

#6 Basil
This full-of-flavor herb is a great addition to soups, salads, grilled vegetables, and a lot other dishes. What’s more, it is rich in antioxidants and has anti-bacterial properties! Basil also expels unwanted toxins out of the body by supporting the functioning of the kidneys and acting as a diuretic.

Digestive System Cleansers
#7 Whole Grains
Whole grains such as brown and wild rice, quinoa, and steel-cut oats are complex carbohydrates that are rich in soluble as well as insoluble fiber. The high fiber content ensures regular bowel movement, thereby helping you eliminate body waste efficiently. Apart from this, fiber-rich grains also reduce the risk of colon cancer, and gastrointestinal disorders like duodenal ulcers, irritable bowel syndrome, reflux, and diverticulitis.

#8 Fresh Fruits
Fresh fruits are among the most effective foods that can cleanse your digestive system. That’s because almost all fruits contain ample amounts of fiber that aids digestion. Fresh fruits are also rich in essential vitamins, minerals, and other compounds that can nourish the body and help detoxify it. Some fruits that are great cleansers are apples, blueberries, cranberries, avocado, and grapefruit.

Overall Body Cleansers
#9 Beetroot
A single serving of this delicious root vegetable can work wonders for your whole body. Beetroots contain abundant phytochemicals and minerals that help fight infection, purify the blood, and cleanse vital organs. They also boost the body’s intake of oxygen at the cellular level, making them an excellent overall body cleanser. Additionally, eating beetroots regularly can help fight cancer, boost the functioning of the brain, reduce arthritic pain, and more.

#10 Cabbage
This cruciferous vegetable helps cleans the liver and also acts as a diuretic, flushing toxins out of your body. Cabbages also contain sulfur that helps break down toxins so that they can be eliminated easily.

Conclusion
Now that you know about these ten amazing detox foods, what are you waiting for? Get started on your detox diet right away! Just make sure you don’t follow fads blindly; a detox diet will benefit you only if you do it right. So eat healthy, take your detox diet slow at first, and you’re sure to bring the balance back into your life by helping your body function as well as it can.