If we think we are heavier than we want to be, we naturally are inclined to eat less food, thinking that if we skip a meal or eat less our body will burn off some of it’s fat.
This is not necessarily true. It actually makes it more difficult to lose weight when we reduce our food intake. Our bodies are designed to sustain us, even through starvation. We have a built-in mechanism to help us survive even when confronted with a lack of sustainable food.
Losing weight is not an overnight project. There is no “magic” pill that is going to make us lose weight and keep it off successfully. We must adopt a new mindset with common sense and certain guidlines. Healthy weight loss starts with a new attitude, one which allows us to think in terms of lifestyle eating changes and modifications.
Some of these modifications involve:
1. You guessed it…DRINKING WATER!
I assure you, you are not alone in your reluctance to drink the required amount of water every day (8 8 oz. glasses). I put a slice of lemon in mine to help it go down better.
2. Reduce or eliminate the consumption of Cola’s.
The taste may be enjoyable, but carbonated soda’s contain empty calories, adding pounds to our bodies.
3. Vegetables and Fruits are our friends!!
There cannot be enough said about the advantages of choosing healthy, natural meals consisting of veggies and fruits. Determine which ones you like, then be creative…put cheddar cheese on your apple, or some lemon pepper seasoning on broccoli. There are a lot of ways to spice up these natural foods.
4. Make your favorite recipes with leaner meats.
Chicken, turkey and fish are all lean meats which add less fat and cholesterol to your diet.
5. Make exercise a part of your daily routine.
Losing weight and getting fit does not have to mean a gym membership, buying a weight set or spending hours working out. Select a routine that YOU are comfortable with. Remember, walking is one of the easiest and best exercises for controlling your weight, toning your muscles and strengthening bone. It also helps release endorphins which just make you feel better.
6. Reduce carbohydrate consumption.
Carbs have gotten a bad rap lately, but they are needed for the proper daily requirements. Think quantity when you think about carbohydrates in your daily meal planning. Breads, pasta’s and potatoes all have a place in our diet’s, we just need to think on a smaller serving level.
I hope these ideas will help you in your goal to become healthier!
Darlene Schirmer
I use Strip That Fat to help me plan healthy meals and manage my weight!
good nutrition involves fruit like the banana
After Reading this, you will NEVER look at a banana in the same way again!
Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber, which is why a banana gives an instant, sustained and substantial boost of energy.
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.
No wonder the banana is the number one fruit with the world’s leading athletes. But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
- Depression:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel better.
- PMS:
Forget the pills — eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
- Anemia:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
- Blood Pressure:
This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect way to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.
- Brain Power:
200 students at a Twickenham (Middlesex England ) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
- Constipation:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
- Hangovers:
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
- Heartburn:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
- Morning Sickness:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness
- Mosquito bites:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
- Nerves:
Bananas are high in B vitamins that help calm the nervous system.
- Overweight and at work?
Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
- Ulcers:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
- Temperature control:
Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
- Seasonal Affective Disorder (SAD):
Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.
- Smoking:
Bananas can also help people trying to give up smoking. The B-6 and B-12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
- Stress:
Potassium is a vital mineral which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be re-balanced with the help of a high-potassium banana snack.
- Strokes:
According to research in “The New England Journal of Medicine,” eating bananas as part of a regular diet can cut the risk of death from strokes by as much as 40%!
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!
Footnote: If your roses are covered with Aphids, drape banana skins over the branches, it’s amazing, but in a day or less, they are GONE! I’ve tried it, and I couldn’t believe it, no more aphids, as long as I save my banana skins for the rose bushes!
Impressed? Well then, PASS IT ON TO YOUR FRIENDS!
Unzip a BANANA today!
Darlene
Bananas are an integral part of my Strip That Fat routine for losing weight.
You will find a free list of negative calorie foods below, but first let’s consider what this means. There is no such thing as a negative calorie – a calorie is a unit of heat and it cannot be negative. So when people talk about negative calorie foods, this just means a food whose calorie level is low enough that it takes more energy to eat and digest it than the food contains.
For example, if you consider water to be a food, then cold water is certainly a negative calorie food. It contains no calories at all and the body has to expend energy to bring it up to blood temperature. So every time we drink a glass of cold water we burn up a couple of calories and lose a little weight. There are very few foods like this.
Most foods that are on the list do not really use more calories than they add, or if they do, the effect is negligible … until you remember that at the same time the body expends energy just to keep alive and breathing. Celery for example does not give us enough calories to cover both the energy that it takes to digest it, plus the energy that we expend even when we are doing nothing. So that is why people call it a negative calorie food.
Negative calorie foods are most attractive to anorexics, which is a very unhealthy eating disorder. A negative calorie diet would obviously result in starvation in the long term and nutritional deficiencies can occur surprisingly quickly. The calories burnt usually come from muscle mass, and the result is debilitating.
A more healthy way to use a negative calorie diet is as a form of fasting or detoxification. It is something you can do for one to three days right after the Christmas season or another time when you have been eating an over-rich diet. Provided you are otherwise healthy, it can be a great way to clean out the system. However it is still best to take medical advice before attempting this.
If you decide to use a negative calorie detoxification, keep the following points in mind:
1. It is never a good idea to eat huge quantities of one type of food, especially fruits. A lot of foods contain substances that can be damaging if consumed in excess. For example, the acid in grapefruit and pineapple can damage your stomach lining. Other foods put an excessive burden on the liver or may cause diarrhea. So try to use all the different foods in small quantities.
2. Do not spend all day eating. You will just become bloated and feel sick. If you are only doing this for a couple days, you should not feel too hungry. Plan four or five salad meals each day, and let your digestion rest at other times.
3. You will feel more satisfied if you eat slowly and chew your food thoroughly. You will also use more calories that way. So if the foods can be eaten raw, that will be more effective than cooking them. Foods like carrots and beets will also be more satisfying if you eat them grated.
4. Schedule time when you do not have any important commitments. As with fasting or any kind of detoxification, you may suffer some uncomfortable symptoms including headaches, tiredness, depression and irritability. If these become severe, stop the diet and see a doctor.
5. When you end the detoxification, plan a gradual return to normal eating.
If all the above points are checked and passed, let’s move on to the list of foods.
* Apples
* Asparagus
* Beets
* Blueberries
* Broccoli
* Cantaloupes
* Carrots
* Cauliflower
* Celery stalk
* Celery root
* Cranberries
* Cucumbers
* Eggplant
* Endives
* Garden cress
* Garlic
* Grapefruit
* Green beans
* Green cabbage
* Lamb’s lettuce
* Lemons
* Lettuce
* Onions
* Papayas
* Pineapples
* Prunes
* Radishes
* Raspberries
* Spinach
* Strawberries
* Tangerines
* Tomatoes
* Turnips
* Zucchini
Please use this list of negative calorie foods wisely.
Please make sure that you take good care of yourself by eating healthy, nutritious meals.
Darlene
If you want to lose 10 pounds in two weeks the healthy way, Strip That Fat is the product you need.
I’m using it and the food plan and shopping list is wonderful!
Trying to eat with good health and nutrition in mind can sometimes be a challenge. In this world of fast paced living, fast food and quick meals are the normal routine for many people. This article has some hints and guidelines to help you make good meal choices, choices that will help you reach your goal of healthy living.
Breakfast
#1–Choose fruit more often. Just a few great choices in the fruit family are: cantaloupe, grapefruit, strawberries, oranges, bananas, pears, and apples.
#2–Choose whole-grain cereals and products more often. Examples are whole wheat or bran breads, bagels, and cereal.
#3–Try making pancakes and waffles with whole wheat flour instead of white flour and one whole egg and one egg white rafter than two whole eggs. For a low-fat topping with fiber, try applesauce, apple butter and cinnamon, or fruit and low-fat plain yogurt.
#4–Fruit juice and skim milk are familiar breakfast drinks. For an extra boost in the morning, why not try a fruit smoothie made from juice, fruit and nonfat plain yogurt blended together. Other nonfat choices are seltzer water, coffee, and tea.
These are sound nutrition choices because they are not only low in fat and cholesterol but also provide fiber, vitamins, and minerals. Some foods that you should choose less often are sausage, bacon, butter, whole milk and cream (including commercial nondairy creamer). These foods are high in saturated fat and cholesterol.
Lunch
#1–Try a fiber-rich bean, split pea, vegetable, or minestrone soup. Use commercially canned and frozen soups and cream soups less often—they can be high in sodium and fat. If you make your own soup, use broth or skim milk to keep the fat content low.
#2–Have a bean salad or mixed greens with plenty of vegetables. For fiber include some vegetables like—carrots, broccoli, cauliflower, and kidney or garbanzo beans. For a low-fat dressing, try lemon juice or a reduced-calorie dressing. If you use regular dressing, use only a very small amount.
#3–Try sandwiches made with water-packed tuna, sliced chicken, turkey, lean meat, or low-fat cheese, and use whole-grain bread or pita bread. To decrease fat, use reduced-calorie mayonnaise, or just a small amount of regular mayonnaise, or use mustard. Mustard contains no fat.
#4–For dessert, have fresh fruit, low-fat yogurt, or a frozen fruit bar.
#5–Fruit juice and skim milk are good beverage choices. Club soda with a twist of lemon or lime, hot or iced tea with lemon, or coffee without cream are refreshing drinks.
At lunch, try to eat these foods less often: processed luncheon meats, fried meat, chicken, or fish; creamy salads, french fries and chips, richer creamy desserts, high-fat baked goods, and high-fat cheeses such as Swiss, cheddar, American, and Brie.
Dinner
#1-Eat a variety of vegetables. To increase variety, try some that might be new to you, such as those from the cabbage family (broccoli, Brussels sprouts, cauliflower, and cabbage), dark-green leafy vegetables (spinach and kale), and yellow-orange vegetables (winter squash and sweet potatoes). For old favorites, like peas and green beans, skip the butter and sprinkle with lemon juice or herbs. Or, how about a baked potato, with the skin, and topped with low-fat yogurt and chives, tomato salsa, or a small amount of low-fat cheese?
#2-Try whole wheat pasta and casseroles made with brown rice, bulgur, and other grains. If you are careful with preparation, these dishes can be excellent sources of fiber and low in fat. For example, when milk and eggs are ingredients in a recipe, try using 1 percent or skim milk, reduce the number of egg yolks and replace with egg whites.
Here are some ideas for grain-based dishes:
–Whole wheat spaghetti with fresh tomato sauce;
–Whole wheat macaroni and chickpea stew in tomato sauce;
–Tuna noodle casserole, using water-packed tuna (or rinsed, oil-packed tuna), skim milk, and fresh mushrooms or sliced water chestnuts;
–Turkey, broccoli and brown rice casserole using skim milk and egg whites;
–Eggplant lasagna, made with broiled eggplant and part-skim mozzarella or ricotta cheese.
#3–Substitute whole-grain breads and rolls for white bread.
#4–Choose main dishes that call for fish, chicken, turkey or lean meat. Don’t forget to remove the skin and visible fat from poultry and trim the fat from meat.
Some good low-fat choices are:
–Red snapper stew
–Flounder or sole florentine (make the cream sauce with skim milk);
–Salmon loaf (use skim milk, rolled oats, and egg whites);
–Baked white fish with lemon and fennel;
–Chicken cacciatore Italian-style (decrease the oil in the recipe);
–Chicken curry served over steamed wild rice (choose a recipe that requires little or no fat; “saute” the onions in chicken broth instead of butter);
–Light beef stroganoff with well-trimmed beef round steak and buttermilk served over noodles;
–Oriental pork made with lean pork loin, green peppers and pineapple chunks served over rice.
#5-Choose desserts that give you fiber but little fat such as:
–Baked apples or bananas, sprinkled with cinnamon;
–Fresh fruit cup;
–Brown bread or rice pudding made with skim milk;
–Oatmeal cookies (made with margarine or vegetable oil; add raisins).
For many, the end of the workday represents a time to relax and dinner can be a light meal and an opportunity to decrease fat and cholesterol.
Snacks
#1-Try a raw vegetable platter made with a variety of vegetables. Include some good fiber choices: carrots, snow peas, cauliflower, broccoli, green beans.
#2-Make sauces and dips with nonfat plain yogurt as the base.
#3-Eat more fruit. Oranges, grapefruit, kiwi, apples, pears, bananas, strawberries and cantaloupe are all good fiber sources. Make a big fruit salad and keep it on hand for snacks.
#4-Plain, air-popped popcorn is a great low-fat snack with fiber. Watch out! Some prepackaged microwave popcorn has fat added. Remember to go easy on the salt or use other seasonings.
#5-Instead of chips, try one of these low-fat alternatives that provide fiber: toasted shredded wheat Squares sprinkled with a small amount of grated Parmesan cheese, whole-grain English muffins, or toasted plain corn tortillas.
#6-When you are thirsty, try water, skim milk, juice, or club soda with a twist of lime or lemon.
The National Heart, Lung, and Blood Institute and the National Cancer Institute are committed to promoting good health and reducing the loss of life from heart disease and cancer. You can help. By using the ideas in this booklet, trying recipes that have been modified to decrease fat and sodium and increase fiber, and planning menus that are high in fiber and low in fat, especially saturated fat, you may reduce the risk of these diseases for yourself and for those you love.
Here’s to a Newer Healthy You and Me!
Darlene
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If we think we are heavier than we want to be, we naturally are inclined to eat less food, thinking that if we skip a meal or eat less our body will burn off some of it’s fat.
