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Lose weight: (lose weight,burn fat,and feel great,tips and habits to lose weight

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Lose weight in less than a week!

 [* Copyright 2015 by Jay Lopez____________________ - All rights reserved. *]

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Contents

Introduction 1

CHAPTER 1 – IMPORTANCE of a Diet 2

The dietary Recommendations of National Nutrition Groups 2

The dietary fat issue 3

The Fiber issue 3

The sugar issue 3

The Role of Exercise 3

Behavior Modification 4

[* CHAPTER 2 – Why is a good diet plan important for you? 6*]

The Diet 6

Is Structured Diet Plan Best for You? 7

Reducing Fat in The Diet 8

Is Unstructured Diet Plan Better For You? 8

Fat burning Supplementation 9

The Exercise Program 10

Aerobic: 10

CHAPTER 3 – BEATING the Odds 12

Dealing with Sabotage: 13

Becoming a Food Snob 14

Dining out, Holidays, and Special Occasions 14

The Plateau 15

staying Positive 15

CHAPTER 4 – The common diet mistakes 17

CHAPTER 5 – Tips of Eating healthy 20

How does healthy eating affect mental and emotional health? 20

Set yourself up for success 20

Moderation is Key 21

Eat more healthy carbohydrates and whole grains 22

Enjoy healthy fats and avoid unhealthy fats 23

Reduce sugar and salt 23

Add calcium for bone health 24

Put Protein in Perspective 24

CHAPTER 6 – Daily Dietary Recommendations 26

THINGS a KITCHEN MUST HAVE 28

Animal protein 28

Veggies 28

Fruits 28

Grains (Bread, pasta, rice) 28

Beans/legumes 28

Dairy 28

Nuts and seeds 28

Oils 29

Sweeteners 29

Spices & seasonings 29

Snacks 29

Beverages 29

Cooking methods 29

Superfood additions for smoothies 29

THINGS a KITCHEN SHOULD NOT HAVE 29

Animal protein 29

Veggies 30

Fruits 30

Grains (Bread, pasta, rice) 30

Beans/legumes 30

Dairy 30

Nuts and seeds 30

Oils 30

Sweeteners 30

Spices & seasonings 30

Snacks 30

Beverages 30

Cooking methods 31

CHAPTER 7 – THE GREEN DIET 32

What is the green diet? 32

How is the green diet useful? 32

10 DAY GREEN DIET PLANWHAT TO EAT AND WHAT TO AVOID 32

1. FULL CLEANSE: 32

Foods to eat: 32

Foods to avoid 33

2. BREAKING THE CLEANSE: 33

3. EXTENDING THE CLEANSE: 33

Benefits of Green Diet: 34

CHAPTER 8 – Amazing Recipes 35

BREAKFASTS 35

Strawberry Parfaits 35

Method 35

Fruit and Nut bars 35

Method 36

Breakfast Polenta with Honey and Yogurt 36

Method 36

Crisp Apple and Almond “Cereal” 37

Method 37

Tropical Beach Granola 37

Method 38

LUNCH 38

Twice-Baked Broccoli-and-Kale-Stuffed Potatoes 38

[Method
39]

Zucchini Noodles with Leek-Tomato Sauce 40

Method 40

Quick and Easy Veggie Chili 40

Method 41

DINNER 41

Butternut Squash, Chickpea, and Kale Curry 41

Method 42

43

Lentil and Goat Cheese Casserole 43

Method 43

Lentils with Roasted Beets and Carrots 45

Method 45

Kelp Noodles with Almond-Ginger Dressing 45

Method 46

Fresh Fig and Onion Flatbread Pizza 46

Method 47

SNACKS 47

White Bean Puree 47

Indian-spiced popcorn 48

Chicken, apple, celery and pecan 48

Method 49

Sailboat Sandwiches 49

Method 49

Apple and apricot loaf 50

Method 50

DESSERTS 51

Baked Stuffed Apples with Maple Cream 51

Cocoa-Dusted Almond 52

Conclusion 53

Book Description

advice comes from health care professionals you can trust. In this book, you will learn The reliable little book contains the most recent research on effective weight loss and weight maintenance plans. How to Maintain a Healthy Diet and Lose Weight at the same time? Dispels the myths and presents only the facts. Its sound, practical;

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p<>{color:#000;}. You will unlock the secret for a rapid and sustained weight loss while keeping aside every person’s nightmare: daily deprivation.

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p<>{color:#000;}. The information that can help you improves your odds for a longer and healthier life along with the facts and figures.

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p<>{color:#000;}. It also contains some applicable tips that can lead you to live a much healthier life.

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p<>{color:#000;}. Some easy to cook healthy recipes.

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p<>{color:#000;}. You will learn the common dietary mistakes you make in your daily routine.

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p<>{color:#000;}. The calorie count for what you possess the entire day.

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p<>{color:#000;}. The importance of sleep and exercise to improve your lifestyle, and so much more.

Concise and clearly written, How to Maintain a Healthy Diet and Lose Weight at the same time? Is a must reading for anyone interested in better health? Keep it handy, you’ll refer to it often.

[] Introduction

CONGRATULATIONS! You have taken the first step in a successful weight loss program by picking up this book. It shows you are interested in both weight loss program and good nutrition. This is probably now the first time you have tried to lose weight. Many people choose temporary “weight loss regimes” and have varying degree of success. Many people have lost weight only to gain it again, sometimes gaining even more than was lost. Excess weight can be lost and a healthy weight can be maintained if a realistic and individualized program of nutrition and exercise is established for life.

In “How to Maintain a Healthy Diet and Lose Weight at the same time?”,you will learn about the current treatment methods for weight loss, how to plan a weight loss control program, the tips of healthy dieting, the key of moderation, and recipes for a healthy life. The health risks associated with being overweight are also discussed. This book does not come with money back guarantee that you will lose weight. There are no simple answers to weight loss, but, this book provides the tools necessary to make a weight loss program work for you and give you a healthy and a balanced life.

[] CHAPTER 1 – IMPORTANCE of a Diet

Diet is what a person eats and everyone is constantly on a diet. Some diets are better than others because they taste good and promote good health. The word diet, however, is often mistaken to mean a temporary deviation from a person’s normal food intake in an attempt to lose weight. Once the weight is lost, the “diet” is abandoned and a person returns to his or her normal food intake. The word diet has developed a bad name because of this association with quick, and often restrictive, weight loss program.

  • * The dietary Recommendations of National Nutrition Groups

Most people should increase consumption of high-fiber foods such as fresh fruit and vegetables and whole grain bread and cereals, and reduce consumption of fatty meats, fatty dairy products and foods high in salts.

The average American diet provides 66% of its calories from foods high in fat and sugar and low in vitamins and minerals. Favorite foods include coffee, margarine, soft drinks, and eggs.

The food choices increase the fat, sugar, cholesterol, and salt content of the diet and might increase a person’s chances of developing cardiovascular disease, cancer, diabetes, and hypertension. Even the normal weight person who consumes this high-fat, low-fiber diet is at increased risk of developing these degenerative diseases. The risk is increased when a person is overweight.

Diet is very important for the prevention and treatment of these disorders for both the normal weight and overweight person. In addition to the fat, sugar, salt, cholesterol, and fiber content in the diet, major nutrition surveys show that diets are not well-balanced in vitamins and minerals. Deficiencies on vitamin A, C, B1, B2, B6, calcium, iron, and magnesium are prevalent. If fatty foods are reduced and fiber foods are increased, the risk decreases of developing obesity, degenerative diseases, and nutrient deficiencies.

[]The dietary fat issue

Most dietary recommendations advocate a low-fat diet. Some bodies recommend that the current consumption of 42% of total calories as fat be reduced to less than 30%. A reduction in total fat intake would reduce the risk of obesity.Fat provides more than twice the calories of carbohydrates and proteins and is a concentrated source of calories. When fat is reduced in the diet, calories are reduced. A baked potato supplies about 100 calories; sour cream and butter can double or triple the calorie content.
Fried chicken contains more than twice the calories of baked chicken without skin, although both are the same size.

[]The Fiber issue

A high-fiber diet, comprised mainly of fresh fruits and vegetables, dried beans and peas, whole grains breads and cereals, moderate amounts of foods from animal sources is linked to a reduced risk of cancer and other degenerative disorders. In addition, fiber foods are low in fat and calories and high in vitamins and minerals. An individual can eat a greater quantity of fiber foods but consume fewer calories than if the diet includes many fatty foods. Fiber adds bulk to the diet, which helps satisfy hunger pangs without exceeding the days’ calorie allotment.

[]The sugar issue

The average person eats almost 100 pounds of sugar each year. This is more than a quarter of a pound of sugar or over 400 calories each day. Much of this sugar is from soft drinks.

Sugary foods are a poor substitute for more nutritious foods. Sugary foods either replace these foods in the diet, which might result in malnutrition or are added to the normal food intake which might encourage excess weight gain.

[]The Role of Exercise

Exercise is beneficial mentally as well as physically. Exercise makes you feel fit and active. You feel that you have accomplished something that was hard to strive for. Physical activity gives you more energy and helps you in copying with laziness.

Exercise can be helpful for us in various and abundant ways. Some of its advantages are listed as below,

Prevent diseases: Our bodies are designed to be active and actually crave for exercise. Regular exercise is very important for our physical fitness as it helps to reduce the risk of heart attack, cancer, high blood pressure, diabetes and many other diseases.

Improves stamina: Exercise improves the body stamina by consuming lesser of energy for the same amount of work done. Exercise uses the energy to keep going.

Strengthens and tones: Exercising with weights and other forms of training equipment develops your muscles, bones and ligaments for increased strength and endurance. Posture becomes straight and improved and muscles become firmer.

Increases flexibility: Stretching is another important form of exercise that can help you improve your posture. They keep your body limber which helps you in bending and twisting. It also improves balance and coordination and reduces the chance of injury.

Controls weight: Working out helps to burn the calories and make you smarter. If you burn off more calories than you take in, you lose weight. It’s as simple as that

[]Behavior Modification

Behavior modification is an approach for the maintenance of body that includes the behavior related to eating, the selection of food, and discontinuation of “overeating” it establishes a plan to lose weight and maintain normal body weight by eating everything a person wants to but in limited quantity. The primary goal of behavior modification is establishing healthy eating habits; it does now focus on weight loss, although this is the desired result.

The three core characteristics are;

*
p<>{color:#000;}. The person makes an assessment of his or her eating and activity habits. The environmental cues that might influence these patterns are considered.

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p<>{color:#000;}. Certain negative behavior is targeted for change or eliminating and a system of self-monitoring is developed.

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p<>{color:#000;}. Instruction and guidance on the replacement of the old negative responses or behavior with new positive responses or behavior is emphasized.

A person is more likely to lose weight and maintain that weight loss when these principles are a part of diet program.

[] CHAPTER 2 – Why is a good diet plan important for you?

[]The Diet

There are certain characteristics that make a weight reduction diet successful and practical. The diet should:

*
p<>{color:#000;}. Offer a wide variety of foods, including fresh fruits and vegetables; whole-grain bread and cereals; low-fat or non-fat dairy foods; and lean meat, chicken, fish, or dried beans and peas;

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p<>{color:#000;}. Be nutritionally balanced and provide a minimum of 12,00 calories, unless supervised by a doctor;

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p<>{color:#000;}. Be based on personal food preferences

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p<>{color:#000;}. Promote long-term habit change;

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p<>{color:#000;}. Include regular meals, at least three to six meals a day;

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p<>{color:#000;}. Include snacks

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p<>{color:#000;}. Follow the dietary guideline (as below)

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p<>{color:#000;}. Be affordable and easy to follow;

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p<>{color:#000;}. Result in weight loss of about one to two pounds each week

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p<>{color:#000;}. Portion
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p<>{color:#000;}. Portions Daily
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p<>{color:#000;}. Calories
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[] Is Structured Diet Plan Best for You?

Some people need a structured diet plan to assure successful weight loss. Other people need general guidelines. Regardless of the diets you choose, record food intake in the food diary for the first month. This record keeping reinforces the commitment to lose weight and helps you monitor food intake in the first month. This record keeping reinforces the commitment to lose weight and helps you monitor food intake, food habits, and food attitudes.

Calories are the main concern in any weight loss diet. Calories are contained in all foods. There are four dietary components that contain calories: protein, carbohydrate, alcohol, and fat.

*
p<>{color:#000;}. Protein supplies four calories/grams.

*
p<>{color:#000;}. Carbohydrates supply four calories/gram

*
p<>{color:#000;}. Alcohol supplies seven calories/gram

*
p<>{color:#000;}. Fat supplies nine calories/gram

Weight is gained when excess calories, from any one or all of these dietary sources, are consumed; however, a reduction in fat and fatty foods has the greatest effect on reducing calories in the diet.

The example of a low-fat, high-fiber, high carbohydrate diet is based on the things. Fat constitutes 30% of the total calories, carbohydrate constitutes 50% to 60% of total calories, and protein constitutes 10% to 15% of total calories. Portions should be weighed or measured until you can accurately estimate the size.
Foods should be baked, steamed, grilled, boiled, or poached rather than fried or sautéed.

table<>. <>. |<>.
h3<>{color:#000;}. [] Reducing Fat in The Diet | <>. |<>.
p<>{color:#000;}. 1) Bake, grill, steam, or poach foods. Do not sauté, fry, or use gravies or sauces in cooking.

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Food choices based on the guidelines listed should reflect personal preferences, time demands, and eating habits. They can be eaten in three “square meals” or divided into several small meals throughout the day.

[] Is Unstructured Diet Plan Better For You?

The following guidelines can be used if counting calories and portions sizes does not work for you.

*
p<>{color:#000;}. Reduction or eliminate alcohol. Alcohol contains calories, but few nutrients. A person on a low-calorie diet cannot afford to waste calories on nutrients poor food. Wine can be used to flavor foods in cooking since the alcohols are lost when foods are heated.

*
p<>{color:#000;}. Reduce consumption of fats and fatty foods

*
p<>{color:#000;}. Eliminate or reduce sugars and sugary foods

*
p<>{color:#000;}. Monitor portions

*
p<>{color:#000;}. Two-thirds of the diet should include fresh fruits and vegetables, dried beans and peas, and whole grain bread and cereals. The other one-third of the diet should come from two servings a day each of non-fat or low-fat dairy foods and lean meat, chicken or fish. Limit serving sizes to eight ounces of low-fat milk, 1½-ounce low-fat cheese, and 2 to ounce 3 ounces of meat, chicken, or fish.

*
p<>{color:#000;}. Bake, steams, grill, boil, or poach. Do not fry or sauté. Eliminate or reduce intake of sauces, gravies, and “creamed” foods.

[] Fat burning Supplementation

1) Caffeine and Green Tea Extract: it contains a compound known as catechins. Epigallocatechin is one of them that are responsible for fast fat burning as it inhibits an enzyme that break down norepinephrine.

Combination: mix 200 to 400mg of caffeine anhydrous with 500 to 1,000 mg of green tea extract in the morning and an hour before workout. During the rest days, the second dose is to be taken in the afternoon.

2) Forskolin and Carnitine: This supplement helps in the fat burning as well. It goes directly to the place where fat is stored and it moves in the bloodstream to muscles where it works as fuel.Forskolin gets the first half of the job and Carnitine helps the second part of the job to be done. Forskolin activates an enzyme HSL that increases lipolysis and Carnitine helps the tissue travel into the mitochondria of the cells where it is burned for fuel.

Combination: take 20 to 50mg of Forskolin and 1 to 3 grams of Carnitine with breakfast, pre workout and post workout meals.

3) Red Pepper and Ginger: Red chili boosts the fat loss through increasing metabolic rate and fat burning skill by raising the level of norepinephrine. Ginger works effectively for the treatment of nausea, motion sickness, and inflammation. It also stimulates the growth hormone which is used in lipolysis.

Combination: red pepper could be added in Mexican style foods or to spice up eggs or cottage cheese and ginger can be eaten along with sushi or in the form of a ginger pickle.

[]The Exercise Program

The exercise program: an exercise in essential to the success of a weight loss and weight maintenance program. The best type of exercise is the one you like and are willing to do. Aerobic exercise is preferred over anaerobic exercise because aerobic exercise will use the fat from fat tissues as its energy source; anaerobic exercise uses sugar stored in the muscles for energy. Examples for both the exercises are;

[]Aerobic:

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p<>{color:#000;}. Walking

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p<>{color:#000;}. Swimming

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p<>{color:#000;}. Bicycling

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p<>{color:#000;}. Cross

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p<>{color:#000;}. country skiing

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p<>{color:#000;}. Running

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p<>{color:#000;}. Tramp lining

Anaerobic:

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p<>{color:#000;}. Tennis

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p<>{color:#000;}. Downhill skiing

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p<>{color:#000;}. Badminton

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p<>{color:#000;}. Sprinting

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p<>{color:#000;}. Weightlifting

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p<>{color:#000;}. Squash

It is easier to maintain an exercise and diet program when it is reinforced by other people. Join an organized group of exercise. Start slowly and gradually, increase the intensity, frequency, and duration of exercise. If exercise is overdone, soreness or injury can discourage its continuation. The same behavior modification techniques uses for dietary control will work with exercise.

[] CHAPTER 3 – BEATING the Odds

A realistic goal must be determined before a weight loss program is started. Numerous factors should be considered in determining that goal including a family history of weight gain, current lifestyle habits, resources available to begin and continue a weight control program, age, and medical history. Goals should be:

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p<>{color:#000;}. Realistic

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p<>{color:#000;}. Controllable

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p<>{color:#000;}. Specific and easily measured

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p<>{color:#000;}. Flexible

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p<>{color:#000;}. Progressively more challenging.

Be realistic: a comparison of your parent’s weight with the height-weight table is not the measure of ideal body weight. The weight at which you feel the most comfortable might be closer to your ideal body weight.

Be realistic and thorough in establishing a goal and keep an image in your mind of the person you would like to be in terms of weight and health.

Stay in Control: set a goal that you can control. You can establish an exercise program, but a goal that required you to exercise with your spouse is not under your control. A goal should depend on you only.

Be specific: a clear image of the “ideal” you are important in identifying the goal. “I have to lose 10 pounds in two months.” Now this is a specific goal. Weight may be only a minor or major part of that image.

Be flexible: part of a realistic goal is that it is flexible and provides got a human error. If you exceed your calorie consumption one day, don’t give up on the entire program. Start again the next day.

Be progressive: goals should be progressive. Small successes encourage and motivate a person to continue. Unrealistic goals can be discouraging.

[]Dealing with Sabotage:

It is estimated that 30% of all dieters encounter sabotage from either family or close friends. Spouses are guilty of double messages and encouraging deviation from the diet. Family members or friends encourage overeating at social gatherings and holidays. Saying no gracefully can be difficult; however it can be done. At the beginning of a weight loss program, you might;

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p<>{color:#000;}. Avoid social gatherings that provide too many temptations.

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p<>{color:#000;}. Bring a support person, such as friend or spouse, to help you monitor eating habits.

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p<>{color:#000;}. Plan ahead. Decide what you will say or do before the social gatherings.

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p<>{color:#000;}. Have the dinner at your house and cook only ‘acceptable food’.

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p<>{color:#000;}. Learn to say no, thank you.

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p<>{color:#000;}. Choose social gatherings where people are either eating “acceptable” foods or are supportive of your new diet habits.

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p<>{color:#000;}. Ask people to support your new diet habits by encouraging you to stick to your diet.

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p<>{color:#000;}. Develop a personal list of survival skills to be used against social pressures.

[]Becoming a Food Snob

There might be at times when you stray from the new dietary pattern. There isn’t anything you cannot have. All foods are on a diet plan as long as the frequency and portion size are monitored. Be selective when choosing to stray. If ice cream is a favorite food, have one scoop serving once a week or once every two weeks.

Ask yourself if the pleasure from eating that food is worth the extra cost in exercise. If it is, then go ahead and enjoy it. Watch the portion size. If you develop an attitude of denial and feel that you cannot do not have what you want, you set up yourself for failure. The new eating habits must be flexible and practical.

[] Dining out, Holidays, and Special Occasions

A party or social event can be tempting opportunity to stray from a new eating habit. Techniques for reducing temptations include;

*
p<>{color:#000;}. Plan to increase exercise before or immediately following the occasion.

*
p<>{color:#000;}. Eat fewer calories earlier in the day to allow for a greater intake during the party.

*
p<>{color:#000;}. Let the host or hostess know that you are on a certain meal plan. Offer to being a dish that can be shared with friends and is still of your plan.

*
p<>{color:#000;}. Pay attention to the conversation and make it a goal to talk to everyone there rather than tasting all the hors d’oeuvres.

*
p<>{color:#000;}. Split a meal with another person.

*
p<>{color:#000;}. Study the table and make a mental check against it as you select from the menu.

To enjoy an evening out without abandoning new eating habits, select the food from the following:

table<>. <>. |<>.
p<>{color:#000;}. Appetizers |<>.
p<>{color:#000;}. fresh fruit and vegetables, seafood cocktail | <>. |<>.
p<>{color:#000;}. Soups |<>.
p<>{color:#000;}. Barley, vegetable soup, fruit soups.

| <>. |<>. p<>{color:#000;}. Salads |<>. p<>{color:#000;}. Salad bars, all types of fresh vegetables or fruit salads. No dressing unless lemon, low calorie or vinegar | <>. |<>. p<>{color:#000;}. Breads |<>. p<>{color:#000;}. Whole grain bread, enriched rolls and crisp bread. | <>. |<>. p<>{color:#000;}. Vegetables |<>. p<>{color:#000;}. Baked potatoes, all vegetables, except fried, battered or sautéed. | <>. |<>. p<>{color:#000;}. Meat, Chicken, Fish |<>. p<>{color:#000;}. Lean meat, fish or skinned chicken. Avoid goose, duck, prime cuts, and fried, battered, gravid, or sautéed dishes. | <>. |<>. p<>{color:#000;}. Desserts |<>. p<>{color:#000;}. Jellies, fruit ices, or fresh fruit. |

[] The Plateau

If you hit a plateau in your weight loss, stay positive. Analyze you food intake and exercise and diet habits. If you have not kept the food diary, make a commitment to do it faithfully for the next seven days. Re-evaluate your long term and short term goals.

Plateaus are a normal part of a weight loss program although the reason for plateaus is poorly understood. If your food intake and exercise have not changed, maintain the weight loss program for two to three weeks before taking action. Often, after a few weeks, you will begin to lose weight again. If there have been no changes in the diet and exercise and after three weeks the plateau remains, increase the frequency, intensity, or duration of exercise or cut back on number of times you allow yourself to splurge on desserts, oils, or alcohol.

[]staying Positive

Frustration, depression or feeling sorry for you is normal for in weight loss program. Accept the possibility of an occasional bad moment but wallow in it for no more than a few moments. Negative thoughts foster more negative thoughts. Be determined to switch off the blues within a reasonable period of time. Make a list of the positive changes made since the new program started. Reward yourself, with non-food rewards, for a job well done. To avoid unnecessary frustration, weigh yourself no more than twice a week. Body weight fluctuates between ½ to 2 pounds daily and frequent weighing can be deceiving.

[] CHAPTER 4 – The common diet mistakes

Nutrition is full of misinformation and misguidance. Everyone claims to be “right” without having any evidence or information regarding that particular thing. Many of the times you are on a strict diet and yet not losing weight. Here is a list of some common mistakes that we all often make and interestingly don’t even consider anything wrong in them;

*
p<>{color:#000;}. Racing to finish: the slower you are the better it goes. You are not getting any reward in finishing your meal before time. We usually do this unintentionally too due to our hectic schedules which make us adopt this unhealthy habit of eating rapidly. Eating slowly has many benefits and can make you a better looking person. You can savor your food, taste every bite of it properly and gets the signal of fullness before overeating.

*
p<>{color:#000;}. Skipping meals: “let’s skip our breakfast because we are on a diet.” Is there any more foolish thing one can do to itself? It is merely a misconception that skipping a meal can help you save some calories. No, it does not at all happen. The truth is that people end up eating more calories during the course of the day by eating less than three meals in a day.

*
p<>{color:#000;}. Too many Liquid calories: alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas etc. give you no good but calories. In addition, these liquids increase you hunger too. So instead of all these, choose some lighter drink options. Here are some calorie counts;

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p<>{color:#000;}. 8-ounce coffee with cream and sugar: 30 calories

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p<>{color:#000;}. 5 ounces of wine: 120-130 calories

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p<>{color:#000;}. 6-ounce wine spritzer: 80 calories

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p<>{color:#000;}. 16-ounce sweetened tea: 160 calories

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p<>{color:#000;}. 12-ounce diet soda: 0 calories

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p<>{color:#000;}. 12-ounce soda: 150 calories

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p<>{color:#000;}. 20-ounce smoothie: 410 calories

Choosing Unhealthy Add-Ons: we eat some really unhealthy things unwillingly. Bacon, cheese, croutons, creamy dressings etc. are high fattening toppings which increase our calories by heaps and bounds.

Mindless Eating: “Eating Amnesia” is such a condition when you unknowingly put a hand to mouth, usually from a bag or box in front of the television or while reading any book. We don’t think of the calories intake while having our favorite snacks. They add up really quickly when portions are multiplied;

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p<>{color:#000;}. 12 peanut M&Ms: 125 calories

*
p<>{color:#000;}. 1 ounce French Fries: 88 calories

*
p<>{color:#000;}. 3 Hershey kisses: 75 calories

*
p<>{color:#000;}. 3 Oreo cookies: 160 calories

Now you are mature enough to have a rough estimate of you snacks.

*
p<>{color:#000;}. Not Focusing on Real, Unprocessed Foods: we miss the forest of the tress when it comes to an optimal diet. We are only busy learning calories, vitamins, micronutrients etc. but this stuff doesn’t really make you healthy. What make us healthy are the real, unprocessed foods that resembled what they looked like in nature.

*
p<>{color:#000;}. Not eating enough proteins: for optimal health 56 grams of proteins per day for men and 46 gram for women is not even enough. Proteins are the most satisfying macronutrient and our body can expend quite a few calories by metabolizing is so we must have it.

*
p<>{color:#000;}. Being Afraid of eating fat: Eating less sugar and carbohydrates and more proteins and fat can help you lose weight without counting a single calorie.

[] CHAPTER 5 – Tips of Eating healthy

Healthy eating is not about staying unrealistically thin, strict dietary limitations, or depriving yourself of the food you love. Rather, it is about feeling great, improving your outlook, having great energy, and stabilizing your mood. If you feel overwhelmed by all the diet advice out there or the conflicting nutrition, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using all these simple tips, you can cut through the confusion and learn how to create a varied, tasty, and healthy diet that is as good for your mind as it is for your body.

  • * How does healthy eating affect mental and emotional health?

We all know that eating right can help you avoid certain health problems and help you maintain a healthy weight, but your diet can also have a profound effect on your sense of wellbeing and mood. Studies have linked eating a typical Western diet—filled with red and processed meats, takeout food, packaged meals, and sugary snacks—with higher rates of depression, bipolar disorder, stress, and anxiety.Eating an unhealthy diet may even play a role in the development of mental health disorders such as Alzheimer’s disease, and schizophrenia, ADHD, or in the increased risk of suicide in young people.

Eating more vegetables and fruits, cooking meals at home, and reducing your sugar and fat intake, on the other hand, may lower your risk for mental health problems and help to improve mood. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life.

While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. That means switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect and make a difference to the way you think and feel and you don’t have to completely eliminate foods you enjoy having a healthy diet.

[] Set yourself up for success

To think about planning a healthy diet as a number of small, set yourself up for success, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. As your small changes become a habit, you can continue to add more healthy choices.

*
p<>{color:#000;}. Prepare more of your own meals. Cooking more meals at home can help you better monitor exactly what goes into your food and take charge of what you’re eating.

*
p<>{color:#000;}. Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with such alternatives that can give you benefits for future. Replacing animal fats with vegetable fats such as switching butter for olive oil will make a positive difference to your health. Switching animal fats for refined carbohydrates, though such as switching your breakfast bacon for a donut, won’t lower your risk for heart disease or improve your mood.

*
p<>{color:#000;}. Simplify. Instead of being overly concerned with counting calories, freshness,thinks of your diet in terms of color and variety. Focus on avoiding processed and packaged foods and opting for more fresh ingredients.

*
p<>{color:#000;}. Read the Labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of salt and sugar in packaged food, even food claiming to be healthy.

*
p<>{color:#000;}. Focus on how you feel after eating. This will help foster tastes and healthy new habits. The more healthy food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, drained of energy or nauseous.

*
p<>{color:#000;}. Drink Plenty of Water. Staying well hydrates can help you make healthier food choices.

[]Moderation is Key

A balance of carbohydrates, protein, fat, fiber, vitamin, and mineral can help you sustain a healthy body. Moderation might also mean eating less than we do now, but it doesn’t meal eliminating the food we love.

*
p<>{color:#000;}. Try not to think of certain foods as “off-limits”. When you ban certain food groups or foods, it is natural to crave those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you do that, you may find yourself thinking of them as only occasional indulgences or craving them less.

*
p<>{color:#000;}. Take your time. You should stop eating before you fell full. Eat slowly because it actually takes a few minutes for your brain to tell your body that it has had enough food.

*
p<>{color:#000;}. Eat with others when possible. This given an emotional benefit. Eating in front of TV or computer often leads to mindless overeating.

Fill up on colorful fruits and vegetables. Fruits and vegetables are packed with minerals, vitamins, fiber and antioxidants which mean they are low in calories and nutrients. Most of us need to double the amount we currently eat.

*
p<>{color:#000;}. Greens. Branch out beyond lettuce. Kale, broccoli, mustard greens, and Chinese cabbage are all packed with iron, potassium, zinc, calcium, magnesium and vitamins A, C, K, and E.

*
p<>{color:#000;}. Sweet vegetables. Naturally sweet vegetables—such as carrots, corn, beets, sweet potatoes, onions, yams, and squash—add healthy sweetness to your meals and reduce your cravings for added sugars.

*
p<>{color:#000;}. Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

[] Eat more healthy carbohydrates and whole grains

*
p<>{color:#000;}. Healthy carbohydrates. [*(*]Or good carbs) include whole grains, vegetables, fruits, beans, and vegetables. Healthy carbs are digested slowly, keeping blood sugar and insulin levels stable and helping you feel full longer.

*
p<>{color:#000;}. Unhealthy carbohydrates. [*(*]Or bad carbs) are foods such as refined sugar, white flour and white rice that have been stripped of all fiber, bran, and nutrients. They digest quickly and cause spikes in blood sugar levels and energy.

[] Enjoy healthy fats and avoid unhealthy fats

Good sources of healthy fat are needed to nourish you heart, cells, brains, hair, nail, and skin. Foods rich in certain omega-3 fats can reduce cardiovascular disease, help prevent dementia and improve you mood.

*
p<>{color:#000;}. Monounsaturated fats, from plant oils like , peanut oil, canola oil, and olive oil, as well as avocados, nuts (like almonds, pecans, and hazelnuts), and seeds (such as pumpkin, sesame).

*
p<>{color:#000;}. Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, anchovies, mackerel, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are a unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

[]Reduce sugar and salt

As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, even an increase in suicidal behaviors in young people and depression. Reducing the amount of candy and desserts you eat is only part of the solution as sugar is also hidden in foods such as bread, cereals, pasta sauce, margarine, instant mashed potatoes, low-fat meals, and ketchup, canned soups and vegetables, fast food, and frozen desserts. It all adds up to a lot of empty calories since your body get all it needs from a sugar naturally occurring in food.

*
p<>{color:#000;}. Slow reduce sugar and salt in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving.

*
p<>{color:#000;}. Be careful when eating out. Most fast food meals and restaurants are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt. Most dressings, gravy, and sauces are also packed with salt and sugar, so ask for it to be served on the side.

*
p<>{color:#000;}. Use herbs and spices. Such as garlic, black pepper, curry or cayenne to improve the flavor of meals instead of salt.

[] Add calcium for bone health

Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis.

*
p<>{color:#000;}. Dairy. Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include cheese, yogurt, and low-fat milk.

*
p<>{color:#000;}. Vegetables and greens. The leafy green vegetables are rich in calcium. Other includes lettuce, cabbage, green beans, summer squash fennel, asparagus, and cremini mushrooms.

*
p<>{color:#000;}. Beans. Such as black beans, kidney beans, pinto beans, white beans, baked beans or black-eyed peas.

[] Put Protein in Perspective

Protein gives us the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein from sources other than red meat and dairy, especially as we age.

*
p<>{color:#000;}. Replace red meat with chicken, fish, or pant-based protein such as nuts, soy, and beans.

*
p<>{color:#000;}. Replace processed carbohydrates from cakes, pizza, pastries, cookies and chips with fish, nuts, beans, peas, seeds, chicken, and soy products.

*
p<>{color:#000;}. Snack on nuts and seeds instead of chips, replace baked dessert with yogurt or side od beans.

[] CHAPTER 6 – Daily Dietary Recommendations

You should know the important nutrients to get in order to maintain a healthy life. Here is the bottom line on what you should eat to help promote health and prevent diseases. Use this guide to help plan your healthy diet. If you have high blood pressure, heart disease or other conditions, ask your doctor or dietitian if you need to adjust any of these recommendations.

[Carbohydrates
**]the main source of energy for our body are carbohydrates. It fuels our brain too. Carbohydrates are in a variety of forms; simple sugar, fiber and more complex starches. They are found in milk, grains, vegetables, fruits and legumes.

[Recommendation
**] Emphasize natural, nutrient-dense carbohydrates from vegetables and fruits, legumes and beans, and whole grains. Limit less healthy sugar-sweetened beverages, refined grain products, and desserts. Get 45 to 65% of your daily carbohydrates calories. Carbohydrates have 4 calories a gram. Based on a 2,000-calorie-a-day diet, this amounts to 900 to 1,300 calories a day or about 225 to 325 grams.

[Fiber
**]it is such a part that is not digested or absorbed by the body. There are soluble and insoluble types of fiber. Soluble fiber helps to improve cholesterol and blood sugar level for example in oats, dried beans, oranges, apples etc. Insoluble fiber adds bulk to stool and help prevents constipation. They are present in vegetables, wheat bran, and other whole grains.

[Recommendation
**]emphasize whole grain products, vegetables, fruits, peas, beans and unsalted nuts and seed. A woman should get about 22 to 28 grams of a fiber a day. And a man should get 28 to 34 grams of a fiber a day.

[Sugar
**]it occurs naturally in fruits, milk, vegetables and some grains. Sugar is also added to beverages and foods. Many processed foods that have added sugar also contain solid fats.

[Recommendation
**]one should cut back on calories from added sugar and solid fats. Take maximum 2,000 calories diet which is about 260 calories a day. Limit table sugar, pizza, desserts, sausage, candy, butter, stick margarine and similar fatty meats.

[Proteins
**]It helps in growth and development. All the body cells are made up of protein. Is also gives us energy and is a source of calories.

[Recommendation
**]take beans, lentils, unsalted nuts and soy products as much as you can. These high protein foods act as heath enhancing nutrients. Seafood should be taken twice a week. Meat, poultry and dairy products should be lean or low fat.Get 10 to 35 percent of your total daily calories from protein. Protein has 4 calories a gram. Based on a 2,000-calorie-a-day diet, this amounts to about 200 to 700 calories a day, or about 50 to 175 grams a day.

Total fat Fat is important for you as it helps absorbs essential vitamins, helps keep your immune system working and maintains the structure and function of cell membranes.

[Recommendation
**]Emphasize unsaturated fats from healthier sources, such as lean poultry, fish and healthy oils, such as olive, canola and nut oils. Limit less healthy full-fat dairy products, desserts, pizza, burgers, sausage and other fatty meats. To keep fat at bay, limit all sources of fat to 20 to 35 percent of your daily calories. Fat has 9 calories a gram. Based on a 2,000-calorie-a-day diet, this amounts to about 400 to 700 calories a day or about 44 to 78 grams of total fat.

[] THINGS a KITCHEN MUST HAVE

*
h3<>{color:#000;}. [] Animal protein

Fish – e.g. bass, catfish, cod, flounder, haddock, halibut, herring, sardines, shrimp, sole, tilapia, trout, tuna, wild salmon

Shellfish and other seafood – e.g. calamari, clams, crabmeat, lobster, oysters

Poultry – e.g. Cornish hen, skinless chicken, turkey breast, turkey bacon

*
h3<>{color:#000;}. []Veggies

All dark greens, asparagus, avocados, broccoli, Brussels sprouts, cabbage, cauliflower, carrots, celery, cucumbers, collards, garlic, green beans, kale, lettuce, mushrooms, olives, onions, parsley, peas, radishes, red peppers, squashes, sweet potatoes, spinach, tomatoes, yams, zucchini

*
h3<>{color:#000;}. []Fruits

In general, all fruits are healthy for you. However, if you’re trying to lose weight (or are diabetic), the best fruits to eat are low-sugar fruits, which include blackberries, blueberries, cranberries, grapefruits, lemons, limes, passion fruit, raspberries, strawberries

*
h3<>{color:#000;}. [] Grains (Bread, pasta, rice)

Barley, Brown rice, Bulgur, Buckwheat, Coconut Flour, Oats (steel-cut oats), Quinoa, Wild rice

*
h3<>{color:#000;}. []Beans/legumes

Black-eye peas, black beans, butter beans, fava beans, garbanzo beans /chickpeas, green beans, kidney beans, peas, lentils, lima beans, navy beans /pinto beans, white beans

*
h3<>{color:#000;}. []Dairy

Egg whites, eggs, almond milk, coconut milk, goat’s milk, hemp milk, oat milk, rice milk, non-dairy butter (vegan butter)

*
h3<>{color:#000;}. [] Nuts and seeds

Raw and unsalted nuts and seeds: almonds, Brazil nuts, cashews, cedar nuts, hazelnuts, macadamia nuts, peanuts, pecans, pistachios, walnuts; seeds: chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds. The next best are roasted and unsalted nuts and seeds.

*
h3<>{color:#000;}. []Oils

Avocado oil, coconut oil, extra-virgin olive oil, fish oil, flaxseed oil, sesame oil

*
h3<>{color:#000;}. []Sweeteners

Stevia, monk fruit, xylitol, agave nectar, raw honey, coconut palm sugar, sugar alcohol

*
h3<>{color:#000;}. [] Spices & seasonings

Apple cider vinegar, black pepper, cardamom, cayenne pepper, chili peppers, cilantro, cinnamon, ginger, parsley, garlic, nutmeg, onion, oregano, rosemary, sage, saffron, tamari, thyme, turmeric

*
h3<>{color:#000;}. []Snacks

Fresh fruits & veggies, popcorn (lightly salted), unsweetened peanut butter / cashew butter / almond butter, organic unsweetened chocolate, nuts and seeds, hard-boiled eggs, plain yogurt, trail mix

*
h3<>{color:#000;}. []Beverages

Distilled or spring water, alkaline water, coconut water, fresh-squeezed juices, green tea, black tea, mint tea/ other herbal teas

*
h3<>{color:#000;}. [] Cooking methods

Baking, broiling, grilling, poaching, pressure cooking, roasting, sautéing, steaming, stir-frying

*
h3<>{color:#000;}. [] Superfood additions for smoothies

Acai berries, aloe Vera, avocado, bee pollen, brewer’s (nutritional) yeast), cayenne pepper, chia seeds, raw chocolate, coconut oil, flax oil, ginger, berries, mace root, pomegranate juice, sprouts, wheat germ (raw), wheatgrass juice (fresh or powdered), yogurt or kefir

[] THINGS a KITCHEN SHOULD NOT HAVE

*
h3<>{color:#000;}. [] Animal protein

Processed meats – e.g. bacon, beef jerky, hot dogs, pepperoni, salami, sausage

High-fat meats – e.g. prime rib, porterhouse

*
h3<>{color:#000;}. []Veggies

All vegetables are generally good for you; however if you’re trying to lose weight, try to avoid eating white potatoes, red potatoes, corn, and plantains

*
h3<>{color:#000;}. []Fruits

Canned fruits, dried fruits, and fruit snacks

*
h3<>{color:#000;}. [] Grains (Bread, pasta, rice)

Bagels, donuts, white rice, white pasta, white bread, white flour

*
h3<>{color:#000;}. [] Beans/legumes

Dried beans, refried beans

*
h3<>{color:#000;}. []Dairy

Regular (full-fat) cow’s milk, cheese, cottage cheese, cream cheese, and sour cream; condensed milk, powdered milk, powdered eggs, yogurt with fruit on the bottom

*
h3<>{color:#000;}. [] Nuts and seeds

Sugar-coated nuts and seeds

*
h3<>{color:#000;}. []Oils

Bacon fat, chicken fat, margarine, hydrogenated oils (Trans fats), vegetable oils

*
h3<>{color:#000;}. []Sweeteners

White sugar, high-fructose corn syrup HFCS, brown rice syrup, brown sugar, dextrose, fruit juice concentrate, raw sugar

*
h3<>{color:#000;}. [] Spices & seasonings

Ketchup, mayonnaise, MSG, table salt, Worcestershire sauce

*
h3<>{color:#000;}. []Snacks

Candy, pies, corn chips, cookies, donuts, cakes, ice cream pastries, potato chips

*
h3<>{color:#000;}. []Beverages

Sodas, sports drinks, store-bought fruit juices, mixed drinks, beer

*
h3<>{color:#000;}. [] Cooking methods

Barbequing, blackening, burning or charring, deep frying, pan frying

[] CHAPTER 7 – THE GREEN DIET

[] What is the green diet?

Green diet includes the foods that are unprocessed and unrefined before being consumed. They usually do not contain any sort of added salt, fats or carbohydrates. For example, fruits, vegetables, beans, meat, non-homogenized dairy products, grains etc. are included in this diet.

[] How is the green diet useful?

Raw greens help us to heal our body by removing all the toxics from it which is also the very first step to losing weight. Hence, the green diets help us in detoxification and fat loss which lead us to improved health and wellness. Once you get used to the green, healthy food you will literally start craving for such natural foods afterward.

  • * 10 DAY GREEN DIET PLANWHAT TO EAT AND WHAT TO AVOID

1. FULL CLEANSE:

The diet in the full cleanse provides weight loss benefits and helps you stay healthy and fit at the same time. It basically consists of three smoothies, snacks and water for the entire 10 days.

[][] Foods to eat:

*
p<>{color:#000;}. Try to eat only leafy vegetables, fruits and water.

*
p<>{color:#000;}. Use dark green vegetable which are leafy for example lettuce, parsley, carrot top leaves, mustard greens, spinach etc.

*
p<>{color:#000;}. In order to fully utilize them, remove their stems.

*
p<>{color:#000;}. If you think you need an additional protein due to any heavy workout then you can use protein supplements too but the entire green diet plan has 40% of proteins.

*
p<>{color:#000;}. Eat as many fruits as you can. But if you are a diabetic then eat low sugar fruits which include apple, grapefruits, lemons, limes, cherries, raspberries, blueberries etc.

*
p<>{color:#000;}. Try to use as many organic nutrients as you can. And in other cases, try to wash off all the pesticides and the waxes.

*
p<>{color:#000;}. Stay hydrated. Drink lots of water to help with the cleansing process.

[]Foods to avoid

*
p<>{color:#000;}. Do not eat any starchy vegetables e.g. potatoes, carrots, beets, or any vegetable that doesn’t have leaves.

*
p<>{color:#000;}. Use refined sugar, refined carbohydrates, and processed foods.

*
p<>{color:#000;}. Try to avoid beer, liquor, coffee, sodas etc. because they dehydrate you.

*
p<>{color:#000;}. Fried food is a big NO. Stop ruining your body and eat healthy and fresh.

2. BREAKING THE CLEANSE:

If you plan on breaking the diet then do not go back into eating the whole foods right after. Give at least a 3-day rest to your body. Start your diet again with the salad. And then gradually get back to your diet. Try to eat very light during the first two days because getting back to it quickly can make you feel bloated and nauseous.

3. EXTENDING THE CLEANSE:

It is better not to continue the full cleanse more than two weeks straight. it is important to take a break from it to keep your metabolism constant. So follow the green diet with intervals and breaks.

If you had been off the green diet and want to continue is for more than two week, then you would have to add more proteins and make sure to use different greens each week.

By following the green diet for more than 14 days, the metabolism will slow down which will make it harder to loser weight in the long run so detoxing should not be used in an extreme diet; that is not even a conclusion to a long-term permanent weight loss.

[] Benefits of Green Diet:

The green diet is extremely beneficial for a good healthy and quick weight loss. It keeps you away from most of the allergies, brain fog, constipation, poor digestion low energy, fatigue, food cravings, headaches, indigestion, infections, insomnia, chronic pain, sensitivities AND WHAT NOT. So if you want to lead such a life then the green diet will help you the most with it. Then why not adopt such natural things instead of going without having foods and dying of starvation.

[] CHAPTER 8 – Amazing Recipes

[]BREAKFASTS

[] Strawberry Parfaits

Ingredients

*
p<>{color:#000;}. 1 lb. strawberries

*
p<>{color:#000;}. 2 cups low-fat vanilla yogurt

*
p<>{color:#000;}. 6 tbsps. muesli cereal

[]Method

1) Cut 1 lb. strawberries into quarters and divide half among 4 glasses.

2) Divide 1 cup low-fat vanilla yogurt and 3 Tbsp. muesli cereal evenly among glasses.
3) Repeat with remaining berries and additional 1 cup yogurt and 3 Tbsp. muesli. Top with sliced berries.

[]Fruit and Nut bars

Ingredients

*
p<>{color:#000;}. 1/2 cup flour

*
p<>{color:#000;}. 1/8 teaspoon baking soda

*
p<>{color:#000;}. 1/8 teaspoon baking powder

*
p<>{color:#000;}. 1/3 packed cup brown sugar

*
p<>{color:#000;}. 3 cups dried fruit (such as apricots, dates, and cherries), chopped

*
p<>{color:#000;}. 1 1/2 cups chopped dry roasted nuts

*
p<>{color:#000;}. 1 egg

*
p<>{color:#000;}. 1 teaspoon vanilla extract

[]Method

1) Preheat oven to 325 degrees. Line an 8-by-8 inch baking pan with parchment paper or coat with nonstick spray.

2) Whisk flour, baking soda, and baking powder together in a large bowl until evenly combined. Add sugar, fruit, and nuts, and mix to coat all fruit and nuts with the flour mixture.

3) In a separate bowl, beat egg with vanilla until frothy and thick, about 2 minutes. Stir the egg into flour mixture until evenly mixed. Spread mixture into prepared pan, using a spatula to smooth out the top.

4) Bake for 35 to 40 minutes, or until golden brown.

[] Breakfast Polenta with Honey and Yogurt

Ingredients

*
p<>{color:#000;}. 2 cups water

*
p<>{color:#000;}. 2 cups skim milk

*
p<>{color:#000;}. 1/4 teaspoon salt

*
p<>{color:#000;}. 1 cup instant or quick-cooking polenta

*
p<>{color:#000;}. 1 1/2 cups plain Greek yogurt

*
p<>{color:#000;}. 1/4 cup honey

*
p<>{color:#000;}. 1 cup raspberries (or other berries)

[]Method

1) Bring water, milk, and salt to a gentle boil over medium heat in a large saucepan. Pour in polenta in a thin stream, continuously whisking. Decrease heat to maintain a gentle simmer and whisk polenta until it thickens, 2 to 5 minutes. Turn off heat, cover, and let sit for 5 minutes.

2) Mix together yogurt and honey.

3) Spoon hot polenta into a bowl and top with yogurt and raspberries.

[] Crisp Apple and Almond “Cereal”

Ingredients

*
p<>{color:#000;}. 1 small Granny Smith apple diced

*
p<>{color:#000;}. 1/2 banana, sliced

*
p<>{color:#000;}. 1 tablespoon mixed dried fruit (cranberries, raisins, and/or dates)

*
p<>{color:#000;}. 1/4 cup almonds

*
p<>{color:#000;}. 1 cup almond milk

*
p<>{color:#000;}. 1/2 teaspoon cinnamon

*
p<>{color:#000;}. 1/8 teaspoon ground ginger

[]Method

Place apple in a cereal bowl. Top with banana, then dried fruit, and almonds. Pour almond milk over the top, and sprinkle with cinnamon and ginger.

[]Tropical Beach Granola

Ingredients

*
p<>{color:#000;}. 2 1/4 cups rolled oats

*
p<>{color:#000;}. 1/4 cup ground flaxseed

*
p<>{color:#000;}. 1/2 cup roughly chopped or slivered unsalted almonds

*
p<>{color:#000;}. 2 teaspoons orange zest

*
p<>{color:#000;}. 1/2 teaspoon cinnamon

*
p<>{color:#000;}. 2 tablespoons honey

*
p<>{color:#000;}. 1/2 cup unsweetened vanilla almond milk

*
p<>{color:#000;}. 2 tablespoons coconut oil

*
p<>{color:#000;}. 1/4 cup flaked unsweetened coconut

*
p<>{color:#000;}. 1 cup mixed dried fruit (such as pineapple, mango, apricots, guava, and cranberries)

[]Method

1) Preheat oven to 300 degrees.

2) Combine oats with flaxseed, almonds, orange zest, and cinnamon in a large bowl. Set aside.

3) Place a saucepan over medium heat and whisk honey, almond milk, and coconut oil until smooth, about 2 minutes. Pour wet ingredients over oat mixture and stir to coat.
4) Line a large baking sheet with parchment and spread oat mixture evenly over the top, making is no thicker than about 1/4 inch. Bake for 30 minutes, or until nice and toasty.
5) Remove the pan from oven and break up some chunks.

6) Turn oven up to 325 degrees. While you’re waiting for the temperature to increase, add flaked coconut to pan. Bake for another 15 minutes.

7) Remove the pan from oven and let cool. It will be soft at this point but will become crunchy as its temperature falls. Mix in dried fruit and store in a sealed container.

[]LUNCH

[] Twice-Baked Broccoli-and-Kale-Stuffed Potatoes

Ingredients

*
p<>{color:#000;}. 2 russet potatoes

*
p<>{color:#000;}. 1 cup cooked broccoli (roasted or steamed is fine)

*
p<>{color:#000;}. 6 large Tuscan kale leaves

*
p<>{color:#000;}. 1/2 cup milk

*
p<>{color:#000;}. 2–3 tablespoons cheddar cheese, grated

*
p<>{color:#000;}. Salt and pepper, to taste

[]Method[
**][
**]

1) Preheat oven to 425 degrees F.

2) Scrub potatoes, then poke each several times with a fork (making sure to press well into the potato flesh).

3) Place the potatoes on a baking tray, and bake for 50-60 minutes, until tender. Once cooked, remove from the oven.

4) While the potatoes are cooking, prep the kale leaves: Wash and dry, remove and discard the thick inner stems, and roughly chop the leaves.

5) Cook in a pot of rapidly boiling water for 2 minutes, then drain and run under cold water to stop cooking process. Set cooked kale aside.

6) Slice potatoes lengthwise, and scoop the insides out into a blender, leaving a good 1/4 inch of potato flesh still attached to the potato skin (otherwise, your potato might fall apart.

7) Add the broccoli, kale, and milk to the blender and blend until smooth. Sprinkle to taste with salt and pepper.

8) Scoop the pureed broccoli-kale-potato mixture back into the potato skins. Sprinkle with the grated cheddar cheese, return to the baking sheet, and bake for another 10 minutes.

9) Change the oven setting to broil, and continue cooking on high for 3 minutes to brown the cheese. Remove from the oven and serve!

[] Zucchini Noodles with Leek-Tomato Sauce

Ingredients

*
p<>{color:#000;}. 1 large zucchini

*
p<>{color:#000;}. 1/2 white onion, chopped

*
p<>{color:#000;}. 1 leek, chopped

*
p<>{color:#000;}. Salt and pepper to taste

*
p<>{color:#000;}. 1 tablespoon olive oil

*
p<>{color:#000;}. 1 cup tomato purée

*
p<>{color:#000;}. Herbs for garnish

[]Method

1) Slice zucchini into ribbons or spiral noodles. You can do this a few ways: a mandolin, a spiral peeler or simply julienne cut the zucchini into noodle-like strips. Set aside.[
**]2) Heat olive oil in a saucepan over medium-high heat.

3) Add the onion and leek. Season with salt and pepper and cook until the onion is translucent.[
**]4) Add the tomato purée to the saucepan and mix.

5) Cook, stirring until the mixture thickens to your liking.

6[*)*] Pour the leek marinara sauce over the zucchini and dig in! The warmth of the sauce will soften the zucchini.

[] Quick and Easy Veggie Chili

Ingredients

*
p<>{color:#000;}. 3 tablespoons olive oil

*
p<>{color:#000;}. 1 onion diced

*
p<>{color:#000;}. 4 cloves garlic, minced

*
p<>{color:#000;}. 1 1/2 teaspoons cumin

*
p<>{color:#000;}. 1/4 teaspoon cayenne pepper

*
p<>{color:#000;}. 1 tablespoon chili powder

*
p<>{color:#000;}. Freshly ground black pepper

*
p<>{color:#000;}. 1 can (14.5 ounces) kidney beans, rinsed and drained

*
p<>{color:#000;}. 1 can (14.5 ounces) black beans, rinsed and drained

*
p<>{color:#000;}. 3 cans (15 ounces each) diced tomatoes

*
p<>{color:#000;}. 1 cup frozen corn

[]Method

1) In a Dutch oven or large stock pot, heat oil over medium heat. Add onions, peppers, garlic, cumin, cayenne, and chili powder, and season with salt and pepper. Stir together and cook until soft, 3 to 4 minutes.

2) Mix in beans, tomatoes, and corn. Bring mixture to a boil, then lower heat and simmer for 30 minutes, stirring occasionally. Taste and mix with additional salt and pepper, if necessary. Serve with desired toppings. Leftovers will keep in the fridge for about a week or in the freezer for a couple months.

[]DINNER

[] Butternut Squash, Chickpea, and Kale Curry

Ingredients

*
p<>{color:#000;}. [
**]1 can (13.5 ounces) coconut milk, divided

*
p<>{color:#000;}. 2 tablespoons yellow or red curry paste, divided

*
p<>{color:#000;}. 1 onion, chopped

*
p<>{color:#000;}. 1 butternut squash peeled and cut into 1-inch cubes

*
p<>{color:#000;}. 1 bunch kale leaves torn, stems chopped

*
p<>{color:#000;}. 1 can (14.5 ounces) chickpeas, rinsed and drained

*
p<>{color:#000;}. 1 1/2 cups chicken or vegetable stock

*
p<>{color:#000;}. 2 tablespoons fish sauce

*
p<>{color:#000;}. 1 tablespoon brown sugar

*
p<>{color:#000;}. 1-2 limes

*
p<>{color:#000;}. 1/4 bunch cilantro, chopped (for serving

[]Method

1) Heat a 3-quart saucepan or Dutch oven over medium-high heat. Pour in 1/2 can coconut milk and whisk in 2 tablespoons curry paste. Simmer for about 1 minute, or until fragrant.

2) Add onion and simmer for another 3 minutes. Add butternut squash, kale stems, chickpeas, remaining 1/2 can coconut milk, stock, fish sauce, and brown sugar. Cover and bring to a boil.

3) Lower heat to a simmer, and cook uncovered for an additional 8 to 10 minutes. Add kale leaves, and cook for another 2 to 3 minutes.

4) To finish curry, squeeze juice from 1/2 lime. Sprinkle to taste
5) Serve with lime wedges and cilantro.

[]

[] Lentil and Goat Cheese Casserole

Ingredients

*
p<>{color:#000;}. 1 cup lentils

*
p<>{color:#000;}. 2 cups water

*
p<>{color:#000;}. 1/2 tablespoon olive oil

*
p<>{color:#000;}. 1/2 red onion, finely chopped

*
p<>{color:#000;}. 1 large carrot, grated

*
p<>{color:#000;}. 1 clove garlic, finely chopped

*
p<>{color:#000;}. Handful fresh parsley, chopped, plus more for garnish

*
p<>{color:#000;}. 2 tablespoons chickpea flour

*
p<>{color:#000;}. 1 tablespoon soy sauce

*
p<>{color:#000;}. Salt

*
p<>{color:#000;}. Pepper

*
p<>{color:#000;}. Cooking spray

*
p<>{color:#000;}. 1/4 cup crumbled goat cheese

[]Method

1) Preheat oven to 400 degrees.

2) In a pot of high heat, bring lentils and water to a boil. Reduce heat to a simmer and let cook until all the water is absorbed. Set aside in a large bowl.

3) meanwhile, heat oil in a medium frying pan over medium-high heat. Add onion, carrot, and garlic, and sauté until onion is translucent and other vegetables are tender.
4) Add cooked vegetables to lentils with parsley, chickpea flour, soy sauce, and salt and pepper to taste. Stir until evenly combined.

5) Lightly grease a small casserole dish (8-by-8 inch should work) with cooking spray or olive oil, and spread mixture evenly in the dish. Top with crumbled goat cheese. Bake casserole for about 10 minutes, or until cheese has softened and melted. Top with additional fresh parsley

[] Lentils with Roasted Beets and Carrots

Ingredients

*
p<>{color:#000;}. 1 cup red or yellow lentils

*
p<>{color:#000;}. 1 beet peeled and cut into 1/2-inch cubes

*
p<>{color:#000;}. 2 carrots peeled and cut into 1/2-inch cubes

*
p<>{color:#000;}. 1/2 tablespoon butter

*
p<>{color:#000;}. 1/2 teaspoon salt

*
p<>{color:#000;}. 2 scallions, sliced

*
p<>{color:#000;}. 1 clove garlic, minced

*
p<>{color:#000;}. Handful fresh parsley, chopped, plus more for garnish

*
p<>{color:#000;}. 1/2 lemon, juiced

[]Method

1) Preheat oven to 375 degrees.

2) In a medium saucepan, bring 2 3/4 cups water and lentils to a boil. Reduce to a simmer for 15 to 20 minutes, until lentils are cooked through and no water is left. Set aside to cool.

3) While lentils cook, toss beet and carrot with butter on a parchment-lined baking sheet. Arrange vegetables in a single layer. Sprinkle with salt and pepper. Roast until tender, about 15 minutes. Set aside to cool.

4) In a medium bowl, combine scallions, garlic, parsley, and lemon juice with beets, carrots, and lentils. Garnish with additional parsley.

[] Kelp Noodles with Almond-Ginger Dressing

Ingredients

*
p<>{color:#000;}. 2 cups kelp noodles, rinsed and drained

*
p<>{color:#000;}. 1 small red bell pepper julienned

*
p<>{color:#000;}. 1 small carrot julienned

*
p<>{color:#000;}. 3 tablespoons smooth almond butter

*
p<>{color:#000;}. 1 teaspoon Miso paste

*
p<>{color:#000;}. 1 tablespoon sesame oil

*
p<>{color:#000;}. 1/2-inch chunk fresh ginger, grated

*
p<>{color:#000;}. 1 clove garlic, minced

*
p<>{color:#000;}. 1 tablespoon apple cider vinegar

*
p<>{color:#000;}. 1/2 cup water

[]Method

1) Combine carrot, pepper, and kelp noodles in a bowl. Set aside.

2) In a blender or food processor, combine remaining ingredients until smooth.
3) Pour sauce over noodle and vegetable mixture, and toss until sauce is evenly distributed.

[] Fresh Fig and Onion Flatbread Pizza

Ingredients

*
p<>{color:#000;}. 1 teaspoon olive oil

*
p<>{color:#000;}. 1 white onion, sliced

*
p<>{color:#000;}. 1 tablespoon balsamic vinegar

*
p<>{color:#000;}. 1 multi-grain flatbread

*
p<>{color:#000;}. 1/4 cup ricotta cheese

*
p<>{color:#000;}. 1 clove garlic, minced

*
p<>{color:#000;}. 2 fresh figs quartered

*
p<>{color:#000;}. Handful arugula (or parsley)

[]Method

1) Preheat oven to 350 degrees.

2) In a medium saucepan, heat olive oil over medium heat and cook onion until slightly translucent. Add balsamic vinegar, mixing until distributed evenly. Cook, until onions are soft and balsamic, has evaporated. Set aside.

3) Warm flatbread in the oven 5 to 10 minutes.

4) Meanwhile, in a small bowl, combine ricotta and garlic.

5) Remove flatbread and spread evenly with ricotta mixture. Top with the onions, figs, and arugula.

[]SNACKS

[]White Bean Puree

Ingredients

*
p<>{color:#000;}. 400g can cannellini beans, drained, rinsed

*
p<>{color:#000;}. 1/4 cup almond meal (ground almonds

*
p<>{color:#000;}. 1 tablespoon lemon juice

*
p<>{color:#000;}. 1/4 cup garlic-infused olive oil

*
p<>{color:#000;}. Vegetables and crackers, to serve

[Method
**]Process beans, almonds, lemon juice and oil until almost smooth. Sprinkle with salt and pepper. Serve.

[]Indian-spiced popcorn

Ingredients

*
p<>{color:#000;}. 60ml (1/4 cup) olive oil

*
p<>{color:#000;}. 110g (1/2 cup) popping corn

*
p<>{color:#000;}. 1 tablespoon cumin seeds

*
p<>{color:#000;}. 1 teaspoon sea salt flakes

*
p<>{color:#000;}. 20g butter

*
p<>{color:#000;}. 2 teaspoons ground coriander

*
p<>{color:#000;}. 2 teaspoons garam masala1/4 teaspoon chili powder

[Method
**]1) Heat 2 tablespoons oil in a large saucepan over medium-high heat. Add corn. Cover with a tight-fitting lid. Cook, shaking occasionally, for 3-5 minutes or until popped. Transfer to a bowl.

2) Stir the cumin seeds in a frying pan over medium heat for 1-2 minutes or until aromatic. Transfer to a bowl. Stir in the salt.

3) Melt butter and remaining oil in the frying pan over low heat. Stir in the coriander, garam masala and chili powder for 30 seconds or until aromatic. Add to the popcorn. Toss to coat. Sprinkle with the cumin mixture.

[] Chicken, apple, celery and pecan

Ingredients

*
p<>{color:#000;}. 75g cooked skinless chicken breast, shredded

*
p<>{color:#000;}. 1/2 red apple, cored, diced

*
p<>{color:#000;}. 1 celery stick, trimmed, diced

*
p<>{color:#000;}. 2 teaspoons chopped fresh chives

*
p<>{color:#000;}. 1 tablespoon low-fat mayonnaise

*
p<>{color:#000;}. 2 Arnett’s Vita-Wheat Soy, Linseed & Sesame Lunch Slices

*
p<>{color:#000;}. 1 tablespoon pecan nuts, chopped

[]Method

1) Combine the chicken, apple, celery, chives and mayonnaise in a medium-size bowl. Sprinkle with sea salt and freshly ground black pepper.

2) Spread chicken mixture evenly over the Arnett’s Vita-Wheat Soy, Linseed & Sesame Lunch Slices. Sprinkle with the chopped pecan nuts. Serve.

[]Sailboat Sandwiches

Ingredients

*
p<>{color:#000;}. 5 slices whole grain bread crusts removed

*
p<>{color:#000;}. 125g bought hummus

*
p<>{color:#000;}. 1 small carrot, peeled, coarsely grated

*
p<>{color:#000;}. 5 slices white bread crusts removed

*
p<>{color:#000;}. 5 slices Swiss cheese

*
p<>{color:#000;}. 1 red capsicum, halved, seeded, cut into batons

*
p<{color:#000;}. 1 Lebanese cucumber, halved lengthways, thinly sliced

[]Method

1) Place the whole grain bread on a clean work surface. Spread each piece with a little hummus. Divide the carrot among the whole grain bread. Top each with a slice of white bread.

2) Spread the white bread with remaining hummus and top each with a slice of cheese. Use a large serrated knife to cut each sandwich in half.

3) Place the capsicum along the center of each triangle and place the cucumber along the long side of each triangle. Place the sandwiches on a large serving platter.

[] Apple and apricot loaf

Ingredients

*
p<>{color:#000;}. 1/2 × 825g can apricot halves in fruit juice

*
p<>{color:#000;}. 2 × 120g tubs apple puree

*
p<>{color:#000;}. 1/3 cup brown sugar

*
p<>{color:#000;}. 2 eggs, lightly beaten

*
p<>{color:#000;}. 1/4 cup buttermilk

*
p<>{color:#000;}. 2 tablespoons olive oil

*
p<>{color:#000;}. 2 teaspoons finely grated lemon rind

*
p<>{color:#000;}. 1 1/2 cups plain flour

*
p<>{color:#000;}. 2/3 cup wholemeal self-rising flour

*
p<>{color:#000;}. 1/2 teaspoon bicarbonate of soda

[]Method

1) Preheat oven to 180°C/160°C fan-forced. Grease a 7cm-deep, 8cm x 19cm (base) loaf pan. Line with baking paper, allowing 2cm overhang at long ends.

2) Drain apricots. Place on a plate lined with paper towel. Dry it with a paper towel. Roughly chop.

3) Combine apple puree, sugar, eggs, buttermilk, and oil and lemon rind in a jug. Sift flours and bicarbonate of soda into a bowl. Add puree mixture. Stir until just combined (don’t over-mix). Fold in apricot.

4) Bake for 1 hour 10 minutes or until a skewer inserted in center comes out clean. Stand for 10 minutes. Turn out onto a wire rack to cool.

[]DESSERTS

[] Baked Stuffed Apples with Maple Cream

Ingredients

*
p<>{color:#000;}. 4 apples, peeled

*
p<>{color:#000;}. 8 dried pitted dates, finely chopped

*
p<>{color:#000;}. 1/4 cup pecans, finely chopped

*
p<>{color:#000;}. 1 cup apple cider

*
p<>{color:#000;}. 2 tablespoons butter, divided

*
p<>{color:#000;}. 4 tablespoons brown sugar divided

*
p<>{color:#000;}. 1/2 cup mascarpone cheese, chilled

*
p<>{color:#000;}. 2 tablespoons maple syrup

[Method
**]1) Preheat oven to 375 degrees.

2) Use a spoon to scoop out apple cores and seeds. Place apples in a small roasting pan.

3) Toss together dates and pecans, and divide stuff into apples. Press 1/2 tablespoon butter on top of each, followed by 1 tablespoon brown sugar each.

4) Pour apple cider into roasting pan. Roast apples for 45 minutes, using a spoon to drizzle some apple cider over apples every 15 minutes to keep them moist.

5) Five minutes before apples are done, whip together mascarpone and maple syrup. Remove apples from oven and place in individual bowls. Top with maple mascarpone. Serve warm

[]Cocoa-Dusted Almond

Ingredients

*
p<>{color:#000;}. 2 cups whole raw almonds

*
p<>{color:#000;}. 2 tablespoons agave syrup

*
p<>{color:#000;}. 2 teaspoons sea salt

*
p<>{color:#000;}. 2 tablespoons unsweetened cocoa powder

[Method
**]1) Preheat oven to 350 degrees.

2) In a large bowl combine almonds, agave syrup, and salt. Use a rubber spatula to mix together, fully coating almonds.

3) Spread almonds in a single layer on a parchment-lined baking sheet. Bake for 10 minutes, stirring twice during baking to prevent almonds from burning.

4) Remove baking sheet from the oven. Immediately return almonds to the bowl, add cocoa powder, and toss to coat. Store in an air-tight container

[]Conclusion

There are two basic components necessary for any weight loss and weight maintenance; diet and exercise. Permanent weight loss or more precisely weight loss can only occur with a combination of diet and exercise. Extreme calorie restriction alone places a person at risk of developing nutrient deficiencies. Exercise will increase calorie loss during and between exercise sessions and allow a person to eat more food and nutrients than if the only diet is used to lose weight.

Ideal body weight is important to good health. Although obtaining an ideal body weight is important, what more is important is maintaining that weight for life. Rapid weight loss often reflects a loss of muscle and water, not fat tissue, and can increase a person’s risk of disease and obesity.

The most beneficial to health is the procedure which shows a result from a change in eating and exercise habits. Variables in cause, health risks, weight loss methods, and success make it difficult to recommend a single formula for everyone so an individualized program of low fat, low sugar, high fiber foods and regular exercise helps you to live a healthy and stable life.

I want to thank you for reading this book, I sincerely hope that you received value from it.

If you received value from this book, then I’d like to ask you for a favour. Would you be kind enough to leave a review for this book .

I want to reach out to as many people that I can and by you leaving me a review I can accomplish that.

 

 


Lose weight: (lose weight,burn fat,and feel great,tips and habits to lose weight

advice comes from health care professionals you can trust. In this book, you will learn The reliable little book contains the most recent research on effective weight loss and weight maintenance plans. How to Maintain a Healthy Diet and Lose Weight at the same time? Dispels the myths and presents only the facts. Its sound, practical Concise and clearly written, How to Maintain a Healthy Diet and Lose Weight at the same time? Is a must reading for anyone interested in better health? Keep it handy, you’ll refer to it often. this book include *You will unlock the secret for a rapid and sustained weight loss while keeping aside every person’s nightmare: daily deprivation *The information that can help you improves your odds for a longer and healthier life along with the facts and figures *It also contains some applicable tips that can lead you to live a much healthier life *Some easy to cook healthy recipes *You will learn the common dietary mistakes you make in your daily routine *The calorie count for what you possess the entire day *The importance of sleep and exercise to improve your lifestyle, and so much more

  • Author: Jay Lopez, Sr
  • Published: 2015-10-21 15:40:13
  • Words: 11163
Lose weight: (lose weight,burn fat,and feel great,tips and habits to lose weight Lose weight: (lose weight,burn fat,and feel great,tips and habits to lose weight