10 Healthy Snack Makeovers for Weight Loss

10 Healthy Snack Makeovers for Weight Loss and Energy.

Now that the Christmas season is over, many peoples thoughts are heading towards thinking about ways to loss weight. Most people struggle with the snacking in between meals and tend to choose the wrongs things. Here are a few tips to help you to regain that ideal body size.

   Regular Snack 1.

2 ounces (60 g) pretzels
Total Glycemic Load (GL): 33
Total calories: 216

Magic Snack 2.

3/4 ounce (20 g) pretzels
1/2 green apple with 1 tablespoon peanut butter
Total GL: 14
Total calories: 208

The Fixes
●Decreased the number of pretzels by more than half to limit refined carbs.

●Beefed up the snack with a filling piece of fruit and some peanut butter for blood sugar “staying power.” This snack will help you stay full longer than if you ate just the pretzels.

 

 Regular Snack 3.

1 berry cereal bar
Total GL: 26
Total calories: 140

 Magic Snack 4.

14 ounces (125 ml) low-fat mixed-berry yogurt topped with 2 tablespoons All Bran cereal
Total GL: 9
Total calories: 148

The Fixes ●Substituted yogurt for the cereal bar to slash the GL. Because these bars contain cereal, we often assume they’re good for us, but they’re often lower in fiber and higher in sugar than their cereal counterparts.

Added All Bran cereal on top for crunch and a bit of whole grain.

Regular Snack 5.

15 plain salted crackers
3 ounces (85 g) cheddar cheese
Total GL: 22
Total calories: 624

 (Watch your portion size!)

 

 Magic Snack 6.

6 whole wheat crackers
1 ounce (30 g) Swiss cheese
1 small pear
Total GL: 13
Total calories: 299

The Fixes●Switched to whole wheat crackers and cut the portion by more than half to decrease the GL.

●Limited the cheese to decrease saturated fat. Cheese is indeed a Magic food, but you need to eat it in moderation.

Added a piece of fruit to add back some calories. Because of its fiber and water, the pear will fill you up more than the crackers.

Regular Snack 7.

1 chocolate chip granola bar
Total GL: 14
Total calories: 163

Magic Snack 8.

1 cup light popcorn mixed with 10 peanuts and 1 tablespoon semisweet chocolate chips
Total GL: 8
Total calories: 160

The Fixes●Swapped the granola bar, filled with added sugar, for popcorn (a whole grain, high-fiber food) to lower the GL.

Added peanuts for a sugar-stabilizing dose of protein and “good” fats that will help you stay fuller longer.

Threw in some chocolate chips to satisfy your sweet tooth.

 Regular Snack 9.

14 jelly beans
Total GL: 27
Total calories: 150

Magic Snack 10.

15 dry-roasted peanuts
Total GL: 1
Total calories: 84

The Fix●Slashed the GL to almost nothing by substituting peanuts, which are satisfying and full of protein, fiber, and healthy fat, for jelly beans, full of nothing but blood sugar-raising sugar.

Weight Loss Mistakes

Four Weight Loss Mistakes and How to Avoid them

Mistake 1: Ignoring portion size

The food you are eating may be fine but research shows that average portion sizes have increased by up to 50% over the last thirty years so if you are struggling to lose weight it could just be that you are eating too much.

The fix:

Use the guide below and reduce the size of your meals and snacks by 15-20%.  You’ll be amazed how such a small and simple change can make such a big impact on your waistline.

2 cupped handfuls = a serving of milk, yogurt, lettuce or green leafy veg.

1 cupped handful – a serving of cooked pasta, rice, breakfast cereal, couscous, bulgur wheat, beans, pulses, fruit or vegetables.

The size of your hand = a serving of bread

The size of your palm = a serving of meat, chicken, fish, poultry or cottage cheese,

The size of a clenched fist = a serving of potatoes, bread

The size of 2 fingers (index and middle) = nuts and seeds, hard cheese

The size of the tip of your thumb = margarine.

Mistake 2: Skipping breakfast

Breakfast eaters are invariably thinner and healthier than breakfast skippers.  This is because missing breakfast cheats you of a great opportunity to bank a whole host of important nutrients and causes blood sugars to plummet increasing the likelihood of over-eating throughout the rest of the day.

The fix:

If you can’t face the idea of eating first thing, try stimulating your appetite by getting up a little earlier and going for a run, do a few minutes yoga or just take a brisk walk around the block.  Research from Kansas University shows that people who exercise before breakfast not only burn more calories and experience better fat loss; they also automatically eat a healthier diet throughout the rest of the day.

If lack of time is the main reason for skipping breakfast prepare something in advance that you can eat on the run such as a whole meal pitta spread with a little peanut butter or Tahiti paste, banana slices and honey, a tin or carton of fruit in natural juices or a home-made, whole meal fruit muffin or a fresh fruit smoothie in a flask.

Mistake 3: Munching lunches with hidden fats

Commercially prepared sandwiches and salads can be far higher in fat than you might think and poor labeling can make it difficult to know exactly how many calories you’re eating.  The National Consumer Council recently criticized a number of high street sandwich chains for selling seemingly healthy sandwiches that had more than twice as much saturated fat as a McDonald's!

A guide to nutritional labels:

*Fat -20 grams  or more is too much, 3 grams is the minimum

*Saturates - 5 grams or more is too much, 1 gram is the minimum

*Sugars - 10 grams or more is too much, 2 grams is the minimum

* Fiber - 3 grams or more is too much, 0.5 grams is the minimum

The fix: 

Always read the nutritional label of your lunch.

These guidelines allow you to work out whether a food is high or low in a certain nutrient at a glance.

Alternatively, make your own lunch or have it made to your specifications at the local deli or sandwich bar.  Swap white breads for whole meal wraps, stone-ground or rye breads.  Add in some lean, protein in the form of fish, chicken, ham, prawns or turkey and plenty of fresh salad.

Keep fat levels low by swapping butter and margarines for a light scraping of low fat spread and instead of mayonnaise which has an average of 240 calories per tablespoon, go for chutneys, pickles, cranberry or apple sauces which contain an average of just 40 calories for the same amount.

Finally, liven up your salads with a drizzle of good quality balsamic vinegar or sweet chill dipping sauce (both have approximately 14 Kcals per serving) instead of oily salad dressings which can add up to whopping 250 calories per serving.

Mistake 4: Winding down with wine

Whilst the occasional glass of wine won’t do you any harm, relying on it to put a full stop to your working day is never a good idea.   Alcohol lowers blood sugar levels making you feel tired and over stimulates your appetite (hence the reason behind aperitifs).  It also robs the body of a great many essential vitamins and minerals and may increase the likelihood of calories from food being stored as fat.

The fix:

Never drink alcohol before your evening meal.  When you are hungry cravings for alcohol are generally stronger but drinking it only serves to lower blood sugars further so hold off, at least until after you've eaten.  You will invariably find the desire for your favorite tipple subsides quite considerably after eating.  If you do still want a drink have one but in a small glass.

Alternatively, a spritzer or an elder flower cordial with sparkling water, ice, fresh mint and slices of lemon served in a large wine glass can make a refreshing substitute.

10 Healthy Eating Tips

10 Tips will make an immediate difference to your healthy eating

1. As well as your meals and snacks, have an extra 300ml of semi-skimmed milk every day. Milk is packed with calcium, which helps to keep bones strong. 

2. Don’t be scared to pile your plate with extra vegetables or salad in addition to those listed in the recipes. Try to have at least five servings of fruit and veg every day.

3. Liven up salads with this home-made, fat-free vinaigrette: blend 50ml water with 200ml balsamic vinegar, 2 tbsp mustard, 50ml lemon juice, 2 tsp crushed garlic, 11/2 tsp sugar, 1 tsp dried parsley and lots of black pepper. Chill before serving.

4. Choose high fibre starchy foods such as wholemeal bread, wholegrain cereals, brown rice and wholewheat pasta. The extra fibre in them will help to fill you up, keep blood-sugar levels steady and prevent tummy troubles.

5. Don’t add salt to meals when you’re cooking or at the table. The easiest way around this is to throw out the salt pot!

6. Eat fewer processed foods and more fresh foods. Processed foods are often high in fat, saturates, added sugars, salt and/or additives, while at the same time containing little fibre and few vitamins and minerals.

7. Have at least two portions of fish each week, one of which should be oily such as salmon, mackerel, trout, sardines or fresh tuna. Oily fish are rich in omega-3 fats, which help to keep the heart healthy.

8. Never skip meals, especially breakfast. Research shows that people who skip breakfast tend to be heavier than people who eat this meal, probably because skippers end up eating more during the day as a result of hunger cravings.

9. Drink 6-8 glasses of water each day to prevent dehydration and help fill you up. Our bodies often mistake thirst for hunger, with the result that we eat when all we really want is a drink.

10. Cut down on caffeine by drinking fewer cups of tea and coffee. If you drink large amounts, cutting down will make you feel less jittery and help you sleep better. Herbal, fruit and green teas are a much better alternative.

Healthy Portion Sizes Control

Food manufacturers set recommended portion sizes to give us choice. But how clued up are we about what these serving sizes actually are? 

How realistic are the portion sizes set by the food industry? And could we really be doubling our intake of calories, sugar and salt each day without realising?

Biscuits

There are many of us who could chomp through half a packet of biscuits in one go. But did you ever wonder what the food industry considers a biscuit ‘portion’? One well known brandstates in their nutritional information that a recommended serving is just one biscuit. But in reality, who takes only one? This means, by reaching for that second, innocent biscuit, you’re eating double the calories, sugar and fat set by the manufacturer. 

Cake

If you had six adults sitting around a table, and you proudly brought in a small cake measuring just five inches across, you might expect to get a few strange looks. But that’s exactly what some manufacturers reckon is an adequate serving. Check the packaging. Many brands suggest cutting a five inch cake into six portions. That’s a 30g serving each – or three bites. But beware of tiny cakes covered in frosting - one slice of iced carrot cake could contain 26% of your recommended sugar allowance for the day. But can you really stop at one slice?

Tinned foods

You buy a tin of soup, empty the contents into a saucepan, heat and then pour the lot into a bowl and eat it. No, wait. Just because food comes in a small, 400g tin, doesn’t mean it serves one. Many soups as well as tinned beans and macaroni state on the label that they serve two people, giving nutritional information per half tin. But how many of us actually save the second half of the tin for later? Or are we still hungry and end up scoffing the lot?

Pizza

Pizza chains and takeaways vary on individual portion size, stating anything from a 7” to 9” pizza as one serving. So you could be forgiven for picking up an 8” pizza from your local supermarket and assuming it feeds one. Check the label – one 8” supermarket pizza that we saw actually gives the nutritional information per half pizza. 

If you didn’t cut the pizza in half and save the rest for another day, you would be eating twice the amount of salt and saturated fat stated by the manufacturer. Putting it bluntly, depending on the pizza, this could amount to a thirst-quenching 3g of salt per pizza.

Ice cream

Forget all thoughts of extra large ice cream cones and towering sundaes. The generally accepted industry portion size for ice cream is two scoops, equivalent to a 100ml serving. But how many of us overdo this in reality, and sneak a couple of extra scoops in the bowl? 

If you’re one of them, here’s a sobering thought: one 100ml portion of chocolate ice cream can contain around 45% of your saturated fat allowance for the entire day.   

Pasta

We’ve become a world of pasta lovers. But banish all thoughts of plates overflowing with spaghetti. Manufacturers’ recommended serving sizes for pasta range from 75g-100g per person. If that’s difficult to visualise, it’s about the size of a tennis ball, or a clenched fist. If that shocks you, you’re not alone. 

A study published in the Journal of the American Dietetic Association found that some people overestimated individual pasta serving size by as much as 156%.

Cereals

Depending on the size of your breakfast bowl, you could be eating double the amount of cereal that manufacturers suggest. Most cereal portions are set at 30-50g, which works out as about six dessertspoons. 

Research commissioned in 2007 by the Foods Standards Agency found that a whopping 75% of people unknowingly dished up more than the recommended serving size on the pack; many at least double the amount.

Crisps

Buying a large sharing-sized bag of crisps to munch through with a friend in front of a film? While it’s easy – and tempting – to crunch through half the pack, you might want to bear in mind that the industry reckons a ‘portion’ of crisps is around 30g. 

That works out at about 10 large crisps. And if you do decide to ignore the advice on the packet, remember that one modest 30g serving can contain a not very modest 12% of your recommended daily intake of fat.

How to Lose Weight Naturally

How you can lose your weight fast and naturally?

Because of the fact that obesity is such a world wide problem, looking for information on how to lose weight naturally may be easier than you imagine. However, before we get into the specifics of natural herbal weight loss, it is important that one understands the many complications that arise as a direct result of being overweight as well as the factors that influence it. For example, while hereditary and genetics can be blamed to some extent for causing obesity, chances are that the root cause is more likely to be something like an over indulgence of fast foods like hamburgers and hot dogs that contain high amounts of empty calories. Since the term ‘calorie’ is very commonly misunderstood, it is important to understand the difference between calories and ‘empty calories’. While most people assume that calories are the primary cause of fat in the human body, the truth is very different as they are essential components of ones dietary intake.  However, the crux of the problem stems from the fact that calories are the main cause of obesity when consumed in excess.

Once the body has utilized the amount of calories it requires generating energy, the left over calories are converted into fat and stored within the fat tissue all over the body. Some of the other factors that are also known to increase the risk of obesity include suffering from certain types of medical conditions, high stress levels and a lack of any significant exercise. Some of the most effective natural weight loss tips center around the combination of eating the right foods and getting the right amount of exercise.

Calorie counting is definitely a healthier and more effective method of dieting than compared to weight loss because of the fact that it does not suddenly put the body under additional stress as a result of the sudden change in nutrition. 

There are a number of natural herbal weight loss remedies available that have been tried, tested and perfected over a number of years, from all over the world. For example, one of the best methods of losing weight fast naturally is to eat apples after your meals.

The advantage of apple consumption is the fact that they fill your stomach faster as they contain pectin and are known to make you feel full for a much longer time than other foods. Moreover, the fact that they are quite low in calories only serves as an advantage as it does not enhance the weight increasing effect. Eating about 3 apples a day is highly recommended and adding a sweetener like honey also helps promote much faster and healthier weight loss.

There are a number of steps that you could incorporate into your daily lifestyle that will help you lose weight quickly and naturally. For example, cutting down on the number of meals you consume per day is likely to play a significant role in boosting your metabolism. Walking on a regular basis as well as performing some kind of physical exercise is likely to be very effective if you are looking to lose weight fast. Protein shakes are regularly used by fitness conscious individuals as they help convert he fat content of the body into muscle mass. This plays a vital role in developing the structure and physique of the individual. However, one should also keep in mind the fact that although protein shakes are known to contribute to the shedding of about 4 to 6 pounds of body weight per month, this can only be achieved when it is accompanied by a low calorie diet as well as good exercise program.

Lower Your Blood Pressure

5 Powerful Foods that Lower Your Blood Pressure

Are you eating enough of these 5 amazing foods that help reduce high blood pressure? 

Did you know that stroke and coronary heart disease still remain to be on the list of the top three main causes of death in the USA?  It's time to take your health seriously so you don't fall victim to these! 

What is High Blood Pressure and how does this come into play?

According to the National Institute for Health, blood pressure levels of 140/90 mmHg or more can be classified as hypertension.

The worst part about having high blood pressure is that the condition can sometimes be present without any symptoms and before we know it, the damage is already extensive. Serious problems that have been associated with high blood pressure include kidney failure, heart attack, heart failure and stroke.

What are the Risk Factors Associated with High Blood Pressure?

Blood pressure can be influenced by a lot of factors – age, race, family history, tobacco use, sedentary lifestyle, diet, binge drinking, and stress levels. Chronic conditions such as sleep apnea, diabetes and high cholesterol levels can also precipitate the development of hypertension.

What can You Do to Lower Blood Pressure?

You don't need potentially dangerous drugs to control and reduce your blood pressure. Controlling blood pressure levels could be as simple as doing lifestyle modifications and eating healthier.

If you are a smoker, quit. If you drink heavily, try to practice self-control. At work, take the stairs instead of the elevator. And if you have been obsessed with sweet, sugary foods as well as processed fast-food meals, then modify your eating habits as well. Learn to eat the right kinds of food before it's too late.

Below are 5 of my top picks for powerful foods that could help you lower your blood pressure levels:

1. Artichokes

The use of artichokes has been implicated in the lowering of cholesterol levels in the blood. Since hypercholesterolemia is one of the risk factors for high blood pressure, this information is actually good news.  Three clinical trials conducted separately by Dr. Barbara Wider supports this fact. In Cochrane Database of Systemic Reviews’ October 2009 issue, where the result of the study was published, it was shown that patients who were diagnosed with hypercholesterolemia and given Artichoke leaf extract exhibited a decrease in their blood cholesterol levels.

Artichokes taste amazing steamed (generally steam for about 1 hour) and then dip each piece into a mixture of olive oil, grass-fed butter, and garlic.  Delicious!

2.  Bananas

A study published in The New England Journal of Medicine says that incorporating bananas in your day-to-day meals can actually cut stroke-related deaths by as much as 40 percent. A 1997 study at Johns Hopkins University recommended eating at least five bananas daily to achieve the desired effect, and that is to lower elevated blood pressure levels. However, a study conducted by Indian researchers at the Kasturba medical college revealed that people who eat two bananas a day, for one whole week, can lower their blood pressure levels by 10 percent.

Bananas are rich in potassium, which is responsible for the proper functioning of the heart.  It works with sodium to maintain balance of the body’s fluids, which is an important factor in the regulation of blood pressure.

3.  Beets

A research study conducted by scientists from Barts and The London School Medicine revealed that simply drinking one 500 ml glass of beetroot juice each day can produce astounding health benefits, especially to the heart.

Beetroot juice has been found to lower high blood pressure levels. Professors Amrita Ahluwalia and Ben Benjamin, from the William Harvey Research Institute and Peninsula Medical Center, respectively, led the research efforts, which revealed that the consumption of dietary nitrate that is found in beetroot has BP-lowering effects in as fast as 1 hour after ingestion, with the effect lasting for up to 24 hours. The result of the study was published in the March 2008 issue of Hypertension.

You can try beetroot juice, or also try baked beets sliced on salads or as a side dish to dinner.

4.  Cocoa

A study conducted by researchers from Germany’s University Hospital of Cologne revealed that cocoa can significantly lower high blood pressure levels. Study results were published in the Archives of Internal Medicine. The beneficial heart effects of cocoa are attributed to its flavonoid content, specifically procyanids.

Because cocoa is most commonly found in chocolate, people falsely assume that eating a lot of chocolate could be good for the health. Keep in mind that cocoa in chocolates have undergone a lot of processing, and it has been mixed with loads of sugar, so this is not totally healthy. The best way to take advantage of the health benefits offered by cocoa is to choose raw cacao – it is good for the heart, the brain and the liver.  Raw cacao nibs go great in smoothies!  Also use organic cocoa powder in smoothies or homemade hot cocoa sweetened with stevia instead of sugar.

5.  Garlic

Researchers from South Australia’s University of Adelaide have conducted studies, which provide solid proof that the consumption of garlic can indeed help lower elevated blood pressure levels. Garlic supplements in powder form were given and results revealed that it produced a reduction in systolic blood pressure. Garlic has been known all over the world as a very important herb, especially with its heart-protecting capabilities. It helps lower blood cholesterol levels and prevents blood from forming clots (which could lead to heart attack and stroke).

Furthermore, the Proceedings of the National Academy of Sciences journal has published the results of a laboratory test showing how garlic juice can lead to a decrease in blood pressure levels. Eating the equivalent of 2 cloves of garlic each day can significantly contribute to the health of the heart.

by Frank Mangano
Consumer Health Advocate
Author of the popular book:  Blood Pressure Miracle

How To Dance For Weight Loss

Losing weight does not all have to be about punishing gym sessions pumping iron and pounding the treadmill. If the gym or regular exercise simply isn't your bag, then have you considered dancing for weight loss? Before you get too excited, I am not talking about putting a mini-skirt on or your John Travolta style white suit and hitting the discotheque. Any amount of calories you burn strutting your stuff on a night out is usually cancelled out by all the alcohol and junk food you consume. However the are ways that you can effectively use dancing to lose weight, and you will still have lots of fun a the same time.
Have You Tried Zumba?
Zumba is the new dance and fitness craze that is sweeping the nation, but what is Zumba? The word Zumba means to have fun and move fast and originates from a Colombian word. Zumba is a high paced and energetic workout that combines latin music with aerobic dance moves. It is a very effective cardiovascular workout that includes resistance training for a total workout. An hour of Zumba will burn a high number of calories and incorporates fast and slow music rhythms which also promotes effective movement, body sculpting and muscle toning. Because you are really enjoying yourself, the time passes quickly and you burn more calories than you might realise. Find a local class or buy a DVD, and give Zumba a try.
Burn Calories Playing Computer Games
Playing computer games can hardly be described as an integral part of a healthy lifestyle, but the advent of more interactive consoles (such as the Wii) has changed things. Dance games (such as Just Dance) have become very popular, they involve copying dance routines and being scored on your performance. They are really good fun and can be great to play with a friend. They also provide a great cardiovascular workout, just be aware that they can be addictive. Make sure that you don't overdo things and injure yourself. The key again is that you are making exercise fun and enjoyable.
Find Your Ideal Dance Style
If you really want to lose weight by dancing, then you must find a form of dancing you will enjoy and stick with. Any activity that gets your body moving will help you burn calories. Trying out a couple of different classes is a good idea, here are a few suggestions: 

• Tango
• Line Dancing
• Ballroom Dancing
• Salsa
• Flamenco

Now that you have some ideas for how to dance for weight loss, there really is nothing stopping you. Go ahead and boogie your way to weight loss success.

Would you like to learn how to lose weight fast and keep it off? Maybe you are looking to lose the beer gut [http://www.bestfatlossdiets.co.uk] or lose weight after pregnancy [http://www.bestfatlossdiets.co.uk] then I can help. My online weight loss resource offers you the opportunity to sign up for free weight loss tips. Learn the secrets to rapid safe weight loss and change your relationship with food forever. Take the first steps today to losing weight and feeling great.