FOOD IS THE BODY'S FUEL

MINT FOR WEIGHT LOSS

Would you believe researchers at a West Virginia university a few years ago said the scent of mint is an appetite suppressant?  In their research they found that people who chewed a piece of minty gum or applied a mint-scented lotion when they had an urge to snack throughout the day, consumed around 3,000 calories less per week.  So if you are struggling with weight or urges to snack, why not try this.  What have you got to lose?  Up to 3,000 calories a week is almost a pound of weight loss a week!

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EASY WEIGHT LOSS TIP

 According to the late Dr. George Blackburn, former Professor of Nutrition at Harvard Medical School,  "Drinking generous amounts of water is overwhelmingly the number one way to reduce appetite". He recommended sipping 3 to 4 ounces of water at a time throughout the day.

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WEIGHT LOSS AND VEGGIES

This is a weight loss tip that is very easy. One of the easiest weight loss tips is to eat more vegetables! However, there is more to that tip. We are talking raw, steamed, lightly sauteed etc. Drenching in butter, frying in unhealthy oils, etc can ruin the process.

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COUNT CALORIES TO LOSE WEIGHT

The simple fact is, if you want to lose weight, you have to eat less calories than you use. Note, this started by saying, "The simple fact". If your doctor has you on a certain diet or recommends things because of your health, this is not for you. If weight loss is your only goal, it really is simple. You cannot eat a large number of calories, unless your activity level is high.

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WALKING TO LOSE WEIGHT

If you want to shed a few pounds but you hate dieting, and who doesn't, try walking 4 times a week. According to Dr. James Rippe one can lose about 18 pounds a year by walking for 45 minutes 4 times a week. An added benefit will be other health improvements from walking. It is known to strengthen bones, so that is a good side benefit. Walking is inexpensive, easy and better than dieting any day, in my opinion. If you are dieting, add walking to your daily routine. It will enhance your dieting. I suggest you wear a good pair of shoes when walking.

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PROTEIN FOR WEIGHT LOSS

If you are dieting and feeling proud that you are only eating three meals a day, you are doing it wrong. According to health expert and certified trainer Kim Lyons, you quash cravings by doing mini-meals. As a diabetic I have been doing this now for years but it is an important way for anyone to eat. Have three meals a day with a protein mid-morning and mid-afternoon snack. Why protein? Protein will regulate your blood sugar and keep you from crashing later. When I say snack I mean snack, not another meal. Here are some healthy suggestions for those "mid" snacks; small amount of a lean meat, tofu, low-fat cheese stick, boiled egg, nut butters, etc. It is okay to add a small amount of carbs, but the main focus should be protein.

The protein in the nut butter makes this apple a much healthier snack than the apple alone.

SOME BENEFITS OF EATING SOY

 Following are some facts about the benefits of soy in your diet:

• Aaron Tabor, M.D., nutrition researcher and author of The Revival Slim and Beautiful Diet states that soy is rich in isoflavones, plant compounds that increase the production of skin-firming collagen. Studies have shown around 63% of women see improvement in skin tone and texture when they add soy to their diets.
• According to researchers at John Hopkins University, a daily dose of soy can cut ones breast cancer risk by 15%. Warning, this is only effective when your soy comes from food and not supplements! Soy contains mild estrogen-like compounds that block the effects of a woman's stronger, more damaging estrogens.
• Need to kick start weight loss? Adding soy to your diet can restart weight loss in as little as three days according to researchers at the University of Illinois. Soy is packed with proteins that stimulate body cells to burn fat.

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CHILI POWDER HELPFUL FOR WEIGHT LOSS

You may wonder if you read that title correctly! Science has shown that capsaicin, the compound that gives chili powder its kick, is known to prod the body to start burning calories. A few years ago, the University of Maryland scientists said that raises metabolism by 25% for 3 hours. That is the calorie burning equivalent of a 40-minute walk.

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EXTRA VIRGIN OLIVE OIL (EVOO) AND METABOLISM

Brazilian researchers found that simply replacing the usual fats you use in cooking with EVOO can help you lose weight. EVOO contains the plant compound oleocanthal that works as a gently, natural diuretic and metabolism booster when it soaks into your tissues. EVOO may be a little more expensive that the fats you currently use, but it might be worth a little extra.

for reference only, not a brand recomendation

 

AVOCADOS SUPPLY HEALTHY GUT BACTERIA

According to scientists at UCLA, adding a small avocado to your diet daily could help you drop 5 pounds over the summer? They credit the phytosterols, plant compounds that fuel the growth of healthy intestinal bacteria. Not only do they aid digestion, but these good bacteria also send satiating signals to the brain helping you to eat less.

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WHY WE NEED FIBER IN OUR DIETS

 Here's a list of some reasons it is important to have fiber in our diets. If you have any of these problems perhaps you should increase your fiber intake. Nutrition labels on food products list the fiber quantity.

1. Helps control blood sugar levels.
2. Lowers blood cholesterol levels.
3. Reduces blood pressure.
4. Helps with weight loss.
5. Helps prevent constipation and diarrhea.

MAKE YOUR OWN HIGH-PROTEIN ICE CREAM

Substituting a high protein dessert for a carb-heavy one is a good way to melt some of that belly flab. If you love ice cream and find yourself over-indulging, give this ice cream maker hack a try:

You can mix any protein shake with a pinch of salt and 1 tablespoon of dry pudding mix (flavor to enhance your shake choice or just simple vanilla). Process according to the maker's directions for a tasty protein dessert.

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EASY WAY TO CUT BACK ON SUGAR

If you are a diabetic or you are just trying to cut back on sugar, here is a tip for you. Bake your cakes in a sheet instead of layers. Rather than use sugary frostings, icings, and fillings just sprinkle with a small amount of powdered sugar or sprinkle with some bittersweet chocolate shavings.

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HOW MANY CALORIES CAN YOU EAT AND LOSE WEIGHT?

If you are wanting to lose some weight or maintain a weight loss, here is a little help. You can figure out how many calories you can eat a day and still lose 1 pound a week.  Use the following equation:

• Multiply your weight by the number 12. Subtract 500 from the number and that is the number of calories you can handle a day and still lose 1 pound a week.
• Example: If you weigh 150 pounds - 150 X 12 = 1800 - 500 = 1300. You can eat 1300 calories a day and still lose a pound a week.
• That's a pretty simple way to lose 52 pounds in a year!

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WEIGHT LOSS ADVICE FROM JENNIFER HUDSON

Jennifer Hudson is an American Idol Alumni who has made it big in the business. However, while making it big on the music scene she has managed to lose a lot of weight. She offers the following advice regarding food yens or desires. "What people need to know is that if you don't eat what you want, then you'll just continue to eat, because you're not fulfilled. If you have a hankering that you can't shake, figure out a concoction that tastes like what you're craving. Like, if you eat cashews and an apple together, it tastes exactly like a caramel apple, I promise."

ADD MORE VEGGIES TO YOUR MEALS

Did you realize that one of the best weight-loss tips is to add more veggies to your meals? Now we aren't talking mashed potatoes with gravy, greasy French fries, etc. We are talking about colorful healthy vegetables. The reason this will help you lose weight? According to Katherine Tallmadge, R.D., eating veggies actually makes you feel fuller causing you to eat less. One small easy tip to help you on your journey to losing weight and improving your health!

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SLEEP FOR WEIGHT LOSS?

According to scientists at the University of Chicago, you don't need to strengthen your willpower to cut down on calories. They say another hour or two of sleep could do the trick! Is that not the easiest way you ever heard of to lose weight?  These scientists found that people who increased sleep time from around 6 hours to over 7 hours consumed almost 400 less calories a day. The reason? The recommendation is 7 to 8 hours of sleep nightly which regulates connections between areas of the brain that manage craving for high-fat foods. Snooze away and save calories!

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HOW ABOUT CAULIFLOWER TO LOSE WEIGHT

 According to Australian scientists you will lose weight twice as fast if you eat a cup of cauliflower daily. They say cauliflower contains glucosinolates which boost blood sugar and appetite control by 75%. If your weight is where you want it, cauliflower can help you maintain that weight. According to the scientists, the choline in cauliflower helps the liver cell burn fat for fuel. Use your common sense, frying, breading, coating with cheese, etc will change the dynamic. Enjoy your cauliflower raw or slightly steamed.

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LEAN MEAT FOR WEIGHT LOSS

If you are trying to lose weight by starving yourself on salads, try adding a lean grilled or baked sliced chicken breast to that salad.  Lean meats are excellent diet foods. Lean white meats are excellent because they are loaded with protein and have very little fat. Protein helps to build lean muscles and lean muscles help with weight loss by raising the metabolic rate. Some health experts say that lean chicken breast is the best weight loss food around. Too bad for me, I cannot swallow chicken!

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