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Forget the Diet Plans: The No-Brainer Way to Eat Healthy AND Lose Weight

healthy diet plan

 

During my life I’ve had a love/hate view of “the meal plan” segment of diet books. I want to make it work, but often it just takes too much time and effort to follow the plan and so I don’t stick with it for more than a couple days.

I’ve read many many books and articles on nutrition, food as medicine, and weight loss. In that time I’ve come up with a simple formula that I use to eat healthy and lose/maintain weight.

What follows is a simple approach to eating that is both healthy and conducive to losing/maintaining your desired weight.

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photo by: TipsTimesAdmin
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Eating for Health: Power Up Your Body and Save Your Life!

Paleo Diet

Did you know that your diet, if you’re like most Americans, is likely starving your cells of what they need to serve you best? Did you know that modern day diseases like diabetes, cardio-vascular disease, auto-immune diseases, cancer, depression, and more can be alleviated, avoided or cured altogether with diet?

It’s true!

If you want to feel your best, improve the quality of your life, and even shed some pounds, then read on and also check out the powerful video that could change your life (if you let it).

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Do You Want to Change Your Life? Do You Want to Live as Long as Possible?

Perimeter Health Plan

photo by roland

This is a guest post by a good friend of mine who wishes to publish this anonymously.

MAKE A PLAN AND STICK TO IT

Is your weight or health a problem that needs addressing? Do you want to be healthier, lower cholesterol, lower your risk of heart disease, stroke and cancer, get rid of that belly, and get rid of all the worry over health issues? Do you want to lose weight, have more energy, feel better, be more active, do more, be more productive and be sharper mentally; in short do you want to be happy? If so, you need a PLAN.

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Is Stress Keeping You Fat? 5 Tips to End Your Emotional Eating

Emotional Eating

photo by nertzy

This is a guest post written by Andrew of How to Stop Emotional Eating.

Emotional eating is when you consume food to deal with tough emotions rather than to satisfy actual physical hunger. Emotional eating is where the phrase “comfort foods” comes from. Comfort food is usually junk food or fast food. It’s food that you probably wouldn’t consume on a daily basis because of it’s high fat or sugar content. Often we eat comfort foods to soothe tough or negative emotions.

Have you ever came home from a long stressful day at work and skipped your planned workout? Instead, you just head straight for the fridge and before you knew it were eating your favorite comfort food? Maybe it was ice-cream, pizza, cookies or potato chips. Afterwards, you probably felt lazy, and relaxed the whole night, probably watching tv or surfing the net. You probably woke up the next day feeling guilty about sabotaging your weight loss efforts the previous night. You maybe even promised yourself that from now on you will never do this again. However, deep down you know that when you engage in emotional eating you lose control. If you were honest with yourself you might even admit that sometimes you are powerless over your junk food cravings.

Here are 5 Tips to End your Emotional Eating:

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The Secrets to a Healthy Life

 

Secrets to a Healthy Life

For those of you who want a healthier heart, a safe and simple weight loss program, and a longer, richer, more energized life, I am excited to announce that my new ebook, The Secrets to a Healthy Life, is finally available. It is priced at only $9 $5!! It is a concise guide that gives you everything you need to know to become healthier, more vibrant and alive with joy. And you risk nothing by purchasing it. It comes with an unconditional money-back guarantee if you don’t find value in this ebook.

It is a short read with powerful guides and tools to track your success. It has crucial information about improving your health that simply does not reach mainstream America, Europe, Australia and beyond. The doctors in our system are too bogged down with patients to discover and deliver the correct advice for health. It’s often easier for them to prescribe a pill and move on to the next patient. That’s simply not good enough for you!

Who should read this book? Everyone! Seriously, anyone who deals with one of these concerns listed below or anyone who simply wants to live their longest, healthiest, and happiest life with no need for drugs should read this book. I guarantee you’ll find value or I’ll refund your full purchase price. You have nothing to lose!

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Lose Belly Fat – Is It Really Possible?

Lose Belly Fat

Yes! Of course it is! Don’t give up! There is hope. The key is to understand how your body works and to have a comprehensive plan that you will execute over a reasonable period of time. Translation: this is not a quick fix. But, remember, it is doable! Take the turtle approach, slow and steady, and you’ll get there.

Now it is true that fat cells don’t disappear unless you surgically remove them. But you don’t need to go that route because fat cells can shrink! You may think “Oh, boy, this is going to be difficult.” It will take work, yes, but remember it’s not impossible. There is a solution. You can trim your tummy. This is great news!

I’ve assembled a guide here that includes the best tips from my own personal experience as well as other experts in the fields of diet, exercise, and stress-management.

The tips below work best when combined as an overall program. The three areas we’ll cover are diet, exercise, and anti-stress strategies. Get committed, create your personal plan, and you will lose your belly fat!

If you want the total solution in full detail, check out my ebook “The Secrets to a Healthy Life,” which details the fully researched health regimen I used to lose 15 pounds and become a much healthier and happier person. (And yes, a flatter tummy too!)

Diet Tips for Losing Belly Fat

If you want a sleeker tummy, then you’ll want to lose weight overall and more specifically you’ll want to lose fat. Spot reductions are not feasible. However if you carry most of the weight in your mid-section then the good news is that’s where you will see the results first. Here are the tips for healthy dieting:

1. Weight Loss Plan.

2. What to Eat.

  • Balanced Diet where your calorie breakdown follows these percentages approximately: (check out How to Eat Healthierfor more information)
    • 35% lean protein (vegetarian is healthiest – beans, nuts, tofu, seitan, lots of green veggies)
    • 35% high fiber carbohydrates (shoot for 25-30g fiber per day)
    • 30% healthy fats (olive oil, flaxseed oil – bear in mind you can’t cook with flaxseed oil, add it to salads or already steamed vegetables for flavor and other important nutrients)
  • Eat lots of vegetable and fruits that have a low glycemic index. Here is a list of foods and their glycemix index. To reduce fat, steam your vegetables or stir fry in broth.
  • Drink Your Fruits/Veggies! This is an easy way to eat healthy. Blend up smoothies, vegetable drinks, or quick puree soups. I can’t recommend anything more highly than a VitaMix blender. It’s a little pricey, but they last a lifetime and they make eating healthy a breeze. I love mine!
  • Consider taking a CLA (Conjugated linoleic acid), 1000mg 3 times a day with meals. In studies CLA was shown to reduce body fat, in particular in the belly area. If you have diabetes or are at risk for diabetes, check with your doctor first. UPDATE: I no longer recommend CLA supplements. I don’t think that CLA will hurt you, but from all my research, it appears that the most effective, safe, and healthy way to lose weight is to follow a whole foods plant based diet called a Vegan diet. Also check out Skinny Bitch by Rory Freedmand and Kim Barnouin. (FYI: It’s not a diet of misery. It’s a delicious way to eat, otherwise I wouldn’t do it!)
  • If you eat meat, buy organic meats which have lower saturated fat content and higher natural levels of CLA.

3. Resources.

 

Exercise Tips to Lose Belly Fat

When trying to lose belly fat the important thing to remember is to include whole body exercises and to rotate your workouts in order to continually provide a challenge for your body. Otherwise your body becomes acclimated and does not receive as much benefit as if you vary your workouts. So for example if you always jog 30 minutes every day, that will be less effective than if you do different types of workouts every few days. Here are the exercise tips for losing tummy fat:

1. Do 30 minutes of aerobic exercise daily. Brisk walking or jogging are great low cost exercises to do, but anything that you enjoy and that gets your heart rate up is fine. Shoot for at least 3-5 times per week at a minimum. Here is an excellent article on varying your jogging workouts. And here is an article on how to become a runner.
2. Do whole body workouts 2-3 times per week such as yoga (strenuous) or Pilates or a weight-lifting program. These types of exercises will build muscle, increase metabolism, and make losing fat easier. Here is a link to my favorite yoga and Pilates videos.
3. Instead of cruches, try these Army exercises that strengthen and tone your stomach as part of a whole body workout.
4. Hold your stomach muscles in during the day whenever you can think of it. This will strengthen your abdominal girdle and create a flatter stomach.
5. Sit up straight and pull in your stomach muscles when sitting. You might want to create physical reminders to do this such as a post-it note at your desk or a loose rubber band around your wrist.
6. Stretching. Take breaks throughout the day to do back bending stretches that will stretch out your stomach muscles and keep them from becoming shortened which is not good for your stomach or your back.

Additional Resource: Check out “Why Is Exercise Good for You?” This gives you information on all the cool ways that your body changes when you exercise. It’s very motivating!

Anti-Stress Strategies for Losing Belly Fat

You may have seen commercials for supplements that will help you regulate the hormone cortisol in order to lose belly fat. Well controlling cortisol is very good idea, however supplements are not the way to go. What you want to do is reduce the stress that produces the cortisol hormone.

Cortisol is a hormone that regulates carbohydrate metabolism and blood pressure. When you encounter stress, including lack of sleep, cortisol boosts your energy level by producing glucose. If you have chronically high stress levels then you’ll have too much of this hormone. This will keep your appetite stimulated and also keeps glucose production high. The body converts excess glucose into fat, which is usually stored in the midsection for quick access by your body.

How do you neutralize the stress of daily life? With relaxation techniques. Here are some helpful ideas:

1. Get Enough Sleep. Only you know how much sleep you need, but if you are routinely dragging during the day feeling sleepy, lethargic, exhausted, etc., then you probably need to get more sleep.

2. De-Stress Breaks. Take small breaks throughout the day, say every 1-3 hours. On the break you can:

3. Try Tai Chi, Qigong, or Yoga a few times a week.

  • Here are a list of my favorite yoga videos.
  • Here are two Qigong videos I recommend:
  • Qigong for Stress Relief – Francesco Garripoli
  • Qigong beginning practice – Francesco Garripoli

4. Meditate Daily. Meditate for 10-20 minutes 1-2 times per day, once in the morning and once in the later part of the day. This will set the tone for your day and help curb the automatic stress response. Here are a few recommended meditation and self-hypnosis guides:

5. Calming Guidance. Consider listening to positive audio tapes in your car or on your daily exercise. The one that I highly recommend is Andrew Matthews, “Happiness and Success” audio program. The website is one of those salesy sites, but never fear, this is probably the best self-help product I ever bought. I listen to it often and always refer my friends to his books and audio programs.

Other Considerations When Trying to Lose Belly Fat

1. Hypothyroidism. If you follow all these steps and can’t lose weight check with your doctor as you may have an under active thyroid which can throw off your metabolism and cause you to gain weight.

2. Buddy Up for Success. Enlist a friend, colleague, or family member to join your challenge. You’ll be more successful if you have someone to encourage and push you!

3. Hire a Personal Trainer. Think of all the stuff you buy that you don’t need. Why not spend money on something that could make a real difference in your health? This is great if you need help with discipline or with crafting an exercise routine.

4. Make Healthy Eating Easy. Fruits and veggie eating is the best way to be healthy and lose weight. You can eat as much as you want! Blend them into smoothies and soups. I can’t recommend anything more highly than a VitaMix blender. It’s a little pricey, but they last a lifetime and they make eating healthy a breeze. I love mine!

Please Share!

Do you have a success story on losing your tummy fat? If you’re just starting let us know so we can all encourage you! All comments big and small are very welcomed!

If you want the total solution in full detail, how I lost 15 pounds and got a flatter tummy, check out my ebook “The Secrets to a Healthy Life.”

If you want to Support Life Learning Today, you can visit one of my sponsors, make a donation, or make a purchase at Amazon through one of my links. Thank you!

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Set Yourself Up for Diet Success

 

diet smart snacks

Be Prepared for Diet Success

I read a great diet tip lately over at Advice and Rants. The basic idea is to make sure that you have healthy food at hand and ready to eat so that when hunger comes chugging around the bend, that you won’t get derailed by eating junk food. I thought, “Yes, of course, that’s right. That makes a lot of sense.” And then I thought, “Wow. You know that really is a big key to diet success.” Anytime I’ve tried to watch what I eat, I always do best when I am prepared.

So I decided to highlight this tip and provide a few suggestions of snacks that are easy to prepare, are healthy, and (mostly) low in calories. When you can eat every 3-4 hours during the day, you’ll keep yourself from getting so hungry that you won’t overeat.

Healthy Snacks

All of these are also great snacks for kids! Get them started on healthy foods for a lifetime of healthy eating. Anything with peanut butter, limit to 1-2 Tablespoons to keep the calories down. Watch out for items that are high in sugar or corn syrup. Look at the labels for no sugar added or where it is not in the top 5 ingredients listed.

  • Apple slices with peanut butter
  • Banana slices with peanut butter
  • Whole almonds or other nuts
  • Grapes
  • Raisins and other dried fruits
  • Smoothies!
  • Lowfat yogurt (best for you: plain mixed with teaspoon honey & fresh or frozen berries)
  • Lowfat yogurt with granola
  • Avacado and Wasa crackers
  • Watermelon cubes
  • Berries! Strawberries, blueberries, raspberries, etc are so good for you and frozen is just as good as fresh.
  • Celery sticks plain or with lowfat ranch dressing (1 Tbspn or less)
  • Carrot sticks or baby cut carrots
  • Pears, apples, oranges, bananas
  • Broccoli or cauliflower florets with low-fat ranch dressing (1 Tbspn)
  • Low fat/low sugar energy/protein/breakfast bars
  • 100% fruit juice popsicles
  • Wasa crackers with peanut butter and banana or apple
  • Sunflower or pumpkin seeds (try with garlic powder on pumpkin seeds if you’re making your own!)
  • Airpopped popcorn (or low-fat) topped with garlic, onion, chili pepper, or other spices. (Experiment!)
  • Low-fat pretzels
  • Kashi cookies
  • Kashi cereal
  • Pita or bagel chips (look for the highest fiber ones)
  • Cinnamin on toast, apples, yogurt, cereal
  • Low-fat cottage cheese
  • Low-fat mozerella cheese
  • Long-Life cocktail (7/8ths water, 1/8th pure cranberry juice, 1 T ground flax seed) – from Louise Gittleman’s book,Fat Flush
  • “Green Drinkâ€? called Green Vibrance which is a nutritional supplement drink that has many immune, energy and digestive benefits.

Please Share!

What are your favorite quick healthy snacks? All comments big and small are very welcomed!

 

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If you want to Support Life Learning Today, you can visit one of my sponsors, make a donation, or make a purchase at Amazon through one of my links. Thank you!

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Amazingly Simple Diet – That Works!

Diet Burnout

If you’ve tried everything and you’re sick of counting calories or points, remembering which foods to eat, and so on, then this is the diet for you.

Vegetables

Introducing “The Half Diet”

This is a very simple diet with minimal rules. Here they are:

  1. At any given meal only eat HALF of what you would normally eat.
  2. You can eat any kind of food you want.
  3. You can eat UNLIMITED green, orange and yellow vegetables – assuming they are not drowned in fats.
  4. Optional Success strategy: eat fruit instead of processed foods for snacks.
  5. Optional Success strategy: walk briskly for 20-30 minutes a day. Can be broken up into 10 minute chunks throughout the day.

That’s it. I’ve seen this diet work. It’s simple and very portable. Restaurants? No problem. Just eat HALF. Ask for steamed veggies to fill up on. If you follow this simple plan, you should be able to lose weight since you will only be eating half of what you normally eat.

No diet is easy, but at least with this one you won’t have to think too much. Another key to success with this diet is to take smaller bites and eat more slowly. This way you won’t feel like you ate less. Wishing you much success!

As always eat lots of fruits and veggies. To make eating fruits and veggies easier, why not blend them into a smoothie? I can’t recommend anything more highly than a VitaMix blender. It’s a little pricey, but they last a lifetime and they make eating healthy a breeze. I love mine!

Fruits

Please share your comments, experiences, and tips on Dieting. All comments big and small are very welcomed!

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