Diet and Weight Loss Motivation Guide (Boxed Set)
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Diet and Weight Loss Motivation Guide (Boxed Set)


Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus
136 pages

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It is very common to struggle with weight loss, and it can be common to not fully understand where to start to meet any weight loss goals. Diet and weight loss guides can be very helpful in providing a process on how to lose weight. This will allow someone to have a reference, and this can be very encouraging and positive in the process. A guide should be catered to specific needs in order to help those that need to lose weight to finally discover the right solution



Publié par
Date de parution 22 juillet 2014
Nombre de lectures 2
EAN13 9781633835474
Langue English

Informations légales : prix de location à la page 0,0012€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.


Table of Contents
Effective Weight Loss Solution
Diet and Weight Loss
Diet and Weight Loss Introduction
Section 1: Wheat Free Cookbook
Section 2: Gluten Free Vegan
Gluten Free Vegan Conclusion
Vegan FAQ’s
Gluten Free FAQ’s
Lose Pounds The Easy Way
About The Author
Chapter 1- The Complete Assessment To Your Weight Loss Plan
Chapter 2- You Are What You Eat: Dropping Pounds Eating
Chapter 3- Beating Fat With Fats And Grains
Chapter 4- Burn Baby Fat Burn
Chapter 5- Different Diets: Do They Work
Chapter 6- The Final Steps To Weight Loss
Effective Weight Loss Solution: The DASH Diet
Effective Methods To Lower Blood Pressure
By: Wendy Jarich

Chapter 1- What Is the Dash Diet and How Does It Work?
The DASH Diet, short for Dietary Approaches to Stop Hypertension, is a diet regime and program designed to reduce blood pressure and curb bad cholesterol. Clinically tested, it has been chosen as the healthiest, premiere diet for diabetes for the past three years. The DASH Diet was selected by an expert panel of physicians, sponsored and endorsed by the US News & World Report for its effectiveness in improving overall health by the application of healthy food groups.
In short, it works and this is good news for an estimated 50 million people in the United States and roughly 1 billion worldwide. Studies have indicated that it has effectively reduced blood pressure and has shown positive results in combating or slowing the development of kidney disease, kidney stones, heart disease, several types of cancers and heart failure. In addition to the medical gains, the DASH Diet has shown to be a positive weight loss treatment program that works with only slight modifications, giving the program twofold benefits.
How the DASH Diet Works For Health
The DASH Diet is specifically tailored for people who have pre-hypertension (high normal blood pressure) and hypertension. The National Institute of Health has shown studies that blood pressure was significantly reduced in patients in as little as 14 days. The diet is based on low salt intake and consists of an eating plan that is rich in vegetables, fruits, lean meat protein, non-fat or low-fat dairy products and natural whole grains. Fats are kept to low or moderate amounts while the fiber content is high and beneficial as a digestive aid. Of the three diet plans studied by the NIH, the DASH Diet contained more vegetables and fruits, including nuts and beans, than the others. The diet is rich in magnesium, calcium and potassium, vitamins and minerals proven to help combat high blood pressure and reduce harmful cholesterol.
The DASH Diet has been shown to reduce diastolic blood pressure by 3 mm Hg in patients with pre-hypertension and systolic blood pressure by a factor of 6 mm Hg for the same group. Patients with hypertension had drops of 11 for systolic and 6 for diastolic. The blood pressure drops were not aided by any weight loss change, with a plan that amounted to 1600 to 3100 calories of intake. Further studies indicated that when sodium levels were reduced to 1,500 mg per day, a reduction of 8.9/4.5 mm Hg resulted. The lower sodium levels have shown the greatest reduction in blood pressure for both the hypertensive and pre-hypertensive subjects, with the greatest reduction for the hypertensive group.
The correlation between blood pressure and cardiovascular disease is directly related to instances of risk associated with heart failure, kidney disease and stroke. Increments of 20 mm Hg (systolic) or 10 mm Hg (diastolic) doubles the chances of cardiovascular disease over the entire blood pressure range for adults that are 40 to 70 years of age. By reducing high blood pressure, stress is lessened on the arteries, veins and capillaries in addition to decreasing the workload on the associated organs. Coupled with exercise and weight loss, the Dash Diet lessens the chance of contracting diabetes and lowers insulin resistance. The result is better overall health and a more positive response to medication for any age, lifestyle or ethnic group.

The DASH Diet for Weight Loss
Although the DASH Diet was primarily designed to reduce high blood pressure and curb harmful cholesterol, it was no accident that its secondary benefit amounted to a sound weight loss regime and guide. With portion modifications and a regular schedule of exercise, it has proven to be a safe, effective way to lose unwanted pounds. It is primarily a carbohydrate diet that is low in sodium and saturated fats. Substitutes for fatty and sodium rich foods consist of vegetables, fresh fruits, lean proteins such as poultry and fish, low and no-fat dairy products and other foods that are not heavily processed. The diet calls for an admitted change in eating habits. However, the suggested menus provide a filling and well-nourished diet that enhances food selection without adhering to strict food groups that could become boring or repetitiously tasteless.
Persons who have postmenopausal weight gain, type 2 diabetes and metabolic syndrome do well on the DASH Diet plan. It is also effective for reducing unwanted weight around the mid-torso. Since excess weight is associated with high blood pressure, the diet stabilizes the blood pressure to normal parameters with every pound that is lost. The diet is designed to be used for a short time, extended period or for a lifetime and can be implemented for an entire family.
The DASH Diet creators have outlined a basic dietary plan for daily intake which creates quick weight loss results and improves overall physical health. Recommended portions include vegetables and fruits, whole grains, excluding bleached grains like white rice or pasta, low or non-fat dairy products, lean poultry and meat with skin and fat removed, moderate amounts of healthy fats and sugars such as avocados and olive oil and servings of seeds, nuts or legumes to provide extra protein.
Two books supplement the diet plan-The DASH Action Plan and the DASH Diet Weight Loss Solution. Contained within the pages are guidelines, menus and routines designed to assist dieters through every phase of the program. The books include meal plans for 28 days and feature numerous recipes to suit any diet, along with strategies to customize the diet to individual preferences. The diet foods can be eaten during the holidays, on the go or while on vacation.
Exercise is vital to any weight loss program and the DASH Diet is no exception. Specific exercise instructions are emphasized which includes tips on varying degrees of fitness abilities. Users are encouraged to start at beginning or intermediate levels and work their way up to advances stages, gradually progressing in stamina and abilities. The benefits become nearly immediate with improvement in cardiovascular stimulation which is beneficial to the entire body. Regular movement enhances strength in the joints, ligaments and tendons in addition to adding bone mass and strength, an aid in fighting off the symptoms of osteoporosis.
With so many endorsements and clinical tests, the DASH Diet has proven to be an exceptional plan for increased health and weight loss. It will no doubt be responsible for changing millions of lives in the near future.

Chapter 2- What Are the Food Types Used For the Dash Diet?
Healthy eating is the goal behind the DASH diet plan and the types of food that should be consumed are vegetables, fruits, non-fat or low-fat dairy foods, poultry or fish, seeds, nuts and beans (legumes), lean meats, sweets and fats and grains. These foods, except for the nuts, seeds and legumes, should be eaten on a daily basis. So we will take a closer look now at the different types.
Nuts, seeds and legumes group consists of almonds, sunflower seeds, peas, kidney beans, and pistachios, just to name a few and should include four to five servings a week. Although when you look at the calorie and fat content of nuts, it does seem high, which is the reason the suggested serving is limited to weekly servings instead of daily. However, nuts and seeds do contain healthy monounsaturated fat and omega-3 fatty acids that are good for a healthy heart. Nuts, seeds and beans are a good source for protein, magnesium, potassium and fiber.
Fruits servings should be four to five a day. Fruits are loaded with fiber, magnesium and potassium and are quite low in fat. There are fruits that are available year round and some that are seasonal; you can also enjoy them fresh, frozen, canned and juices. Just make sure that the canned fruits and juices have no added sugar.
It is good to leave the peel on some fruits, such as pears, plums, peaches and apples, because they add extra flavor and these particular fruits contain extra fiber and nutrients. There are many ways to spread out your fruit consumption throughout the day; have them as a snack, as part of a meal or topping to a low-fat dessert. With the exception of avocadoes and coconuts, most fruits are very low in fat.

Vegetables contain fiber, potassium, magnesium and vitamins. The suggested serving is four to five servings a day. They can be eaten fresh, frozen and canned and could be served as a side dish as well as a topping over brown rice or whole wheat pasta. They can also be stir-fried to also include some nuts, seeds, lean meat and fruit for a meal in itself. Tomatoes, sweet potatoes, leafy greens, broccoli and carrots are just a few of some healthy choices of vegetables.
A good tip to remember when buying canned vegetables is to choose either low-sodium or no salt added as salt makes your body retain water and that leads to high blood pressure.
Grains consist of breads, rice, pasta and cereals and the suggested servings are six to eight servings a day. When buying grain products, it is best to choose whole grains. The labels should read 100 percent whole wheat or whole grain. Other whole grain choices would be brown rice and whole-wheat pasta over white rice and regular pasta.
Grains are low in fat and high in fiber and just like any healthy food try to avoid adding too much butter or creamy sauces when eating your meals.
Dairy includes milk, cheese, yogurt and other products that are a huge source of calcium, protein and vitamin D. Two to three servings a day is what is suggested. Since dairy products can be very high in fat including saturated fat, it is a good practice to choose low fat or non-fat dairy products.
Low fat or non-fat frozen yogurt is a nice treat with some added fruit for those individuals that enjoy a sweet treat.
Lean meats, fish and poultry have a suggested serving of two or less a day. These meats all have a high source of protein, iron, B-vitamins and zinc. The leaner cuts of meat should have the fat cut away and the poultry should be eaten skinless. The best fish to choose from are salmon, tuna and herring. They contain high omega-3 fatty acids that aids in lowering cholesterol.
The best way to cook the meat, fish and poultry is to bake, roast broil or grill them. Frying should be avoided since it includes cooking them in fat.
Fats and oils should be included two to three servings a day and the servings are not very large. Fats are needed to help the body absorb the vitamins and minerals and to help with the immune system. It is important to stay away from saturated and trans fat as these fats are the cause of high cholesterol, and too much fat increases your chances for obesity and the risk for diabetes and heart disease. So the focus should be on monounsaturated fats. The key is to learn to read the labels.
Sweets, if you just use some self-control can be eaten five or few times a week. Consuming fat-free or low-fat candy, cookies or graham crackers are good choices. Drinking diet pop instead of regular, using artificial sweeteners instead of regular sugar are also all healthy choices.
Finally, although the DASH diet does not specifically list alcohol or caffeine because these both do cause your blood pressure to rise they only suggest two or fewer drinks of alcohol a day for men and one or less for women.
Some examples of serving sizes are as follows: one slice whole-wheat bread, ½ cup rice or pasta, one cup leafy greens, one cup raw vegetables, one medium fruit, four ounces fruit juice, one cup skim milk, one ounce of skinless poultry or fish, one egg, two ounces of nuts, two tablespoons of salad dressing and ½ cup of sorbet, one teaspoon olive oil.
Being creative with your meal planning can make this plan very successful. Reducing your salt intake is another key component; however, there are many salt-free substitutes in the market that can help spice up your meals.
With adding an exercise routine into your daily activities and keeping up with the suggested eating plan above, the DASH diet (dietary approach to stop hypertension) should help you be successful in your weight loss and reducing high blood pressure, heart disease and start enjoying a healthier lifestyle.

Chapter 3- 3 Meal Plans for the Dash Diet
The DASH diet's overall goal is to reduce the overall consumption of sodium. DASH is an acronym for "Dietary Approaches to Stop Hypertension. Lowering the consumption of sodium will have a positive effect in lowering one's blood pressure. The DASH diet focuses on healthy eating in the proper portions which will aid healthy weight loss while simultaneously reducing blood pressure. The diet is an ideal plan for short and long term weight loss. The DASH diet is not right for everyone, but if high blood pressure is a problem, it is certainly a routine t consider looking into.
Reducing sodium intake will automatically be a factor of reducing belly fat while decreasing chances of stroke and heart diseases. One's waistline will also shrink with the DASH diet and may require the dieter to buy new clothes. However, the health benefits are completely worth it.
There are many variants of the types of diets one can implement for their intake with the DASH diet. The demands of the diet don’t necessarily require the dieter to sacrifice too much from what may be their favorite foods. However, the diet is meant to be healthy. Therefore, if one isn't much of a fan of healthy eating, then they may have a tough time with DASH. They must be aware though, DASH is necessary to reach certain levels of health.
During the initial phase, the participant will learn how to satisfy their hunger with healthier foods while feeling fuller for a longer period of time. In order to regulate the blood sugar and assist in curbing cravings, fruits and whole grains must be avoided due to its sugar content. Alcohol must be avoided also, as it is full of sugars. To substitute for the fruits, the dieter may have up to 3 servings of low-fat dairy daily. The dairy will keep their taste buds happy while maintaining the strength of their bones. Certain dairy items, such as fat-free cheese should be avoided because it is high in sodium. One cup of skim milk or low-fat yogurt is ideal for the day's dairy intake.

Blood sugar is regulated when the dieter avoids eating foods that are starchy and sugary. By leaving these items out of one's diet, it will become easier day by day to ignore cravings. Leafy greens, such as lettuce, spinach, broccoli and cabbage are great substitutes for starch items when following the DASH diet. Other vegetables such as cucumbers, squash and tomatoes are also great to implement into the diets. The diet advises eating up to 6 ounces of lean meats for an intake of healthy form of proteins. Fish and lean poultry such as chicken breasts and turkey are great choices. Beans and lentils also fall into the meals and recommendations very well.
Foods that are rich in protein with an amount of healthy fats are the ideal types of food, as it assists in maintaining and growing muscle while keeping the joints and bones healthy. The healthy fats play a major role in maintaining the health of the entire body's system. Many consider avocados the perfect food as it contains healthy levels of monounsaturated fats with antioxidants, vitamin E and beta-carotene.
Phase 2: Kick It Up a Notch!
After the first 14 days, you will continue to eat the foods from Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss. How long does Phase 2 last? It’s your life plan, so it should last forever so you can keep your blood pressure low and keep weight off.
Here are some DASH diet meal suggestions for the daily enthusiast:
One can begin the day with breakfast consisting of whole grain cereals, whole wheat breads and pasta. The dieter should aim to consume about 6 servings of whole grains a day.
Hard boiled eggs are also ideal, and one is recommended in the morning. A couple of slices of Canadian bacon will be good for using its fat for energy levels and the meat for protein intake. 6 ounces of low-sodium tomato juice should also be implemented into the breakfast.
A mid-morning snack will assist in curbing cravings of gorging into a large meal later in the day. The snack can consist of a stick of light cheese and baby carrots. They will help the dieter to resist eating larger and unhealthier meals for lunch.
The lunch can consist of an Acapulco tuna salad with cherry tomatoes, a small side of salad and a sugar free jell-o cup for dessert. Although sweets are discourage for the most part, the sugar-free jell-o greatly helps in satisfying the sweet tooth every once in a while.
The mid-afternoon snack will consist of light and fat-free yogurt with artificial sweeteners and an ounce of cashews. The cashews have healthy levels of protein and fats.
A before-dinner snack is optional depending on if the dieter is feeling that they can handle it. The actual dinner takes precedence over the snack as its food contains a necessary intake for the value it offers for optimal health and progress. The snack can consist of pepper strips and a couple of ounces of guacamole. This way, the dieter is getting their servings of vegetables and healthy forms of carbohydrates all at once.
The dinner is going to be the last meal of the day and capitalizes on all of the day's meals as it contains a little bit of everything. It can consist of a crispy grilled chicken, a cup of a broccoli and cauliflower blend, a romaine blended salad with light dressing, and a sugar-free Jell-O cup for dessert.
Although these foods greatly promote healthy eating by implementing a low-fat and low-sodium dieting scheme, it is still important to incorporate as much exercise as possible into one's daily routines. There is absolutely no substitute for a good regular exercise regiment and its benefits should not be taken for granted. The DASH diet is a great plan for anyone that is looking to lose weight and lower their overall blood pressure.

Chapter 4- Is the Dash Diet Healthy and Safe?
DASH may sound like a race and, when you have heard the name in relation to a diet, you may think that it is just another one of those gimmicky diet fads which are designed to lose mega weight mega fast with unhealthy consequences. While the first impression of the name may not be one that is positive, DASH is actually a diet plan which is designed to teach someone a healthy lifelong approach towards eating. Not only will the DASH diet reduce blood pressure, it also works towards preventing osteoporosis, cancer, heart disease, stroke and diabetes. With it recently being named the best overall diet in America by a leading publication, it is receiving endorsements of high accolade by physicians and journalists alike.
DASH is an acronym which stands for Dietary Approaches to Stop Hypertension, and is a diet which was originally developed by the National Heart, Lung, and Blood Institute in order to help individuals lower their blood pressure through food. High blood pressure (hypertension) is a condition which is caused by the intake of too much sodium. The average American has a daily intake of 3,436 mg of sodium while the recommended intakes stands at only 2,400 mg (the highest acceptable daily intake) and 1,500 mg. Amazingly, the body only requires between 180 and 500 mg of sodium daily for proper functioning. If one thing is clear, the sodium intake of Americans is too high and lowering the daily intake to within healthy ranges could, by some accounts, help prevent up to 400,000 deaths each year linked to high blood pressure.
The basic premise of the DASH plan is that the daily diet should be limited to only recommend intake levels of sodium and by eating a healthy diet composed of foods which have been scientifically proven to help lower blood pressure; a person can live a healthier life. Scientists who were researching for the NHLBI (National Heart, Lung and Blood Institute) discovered that eating foods which were low in saturated fat, cholesterol, and overall total fat have a positive impact on blood pressure. These foods include fish, poultry, whole grains and nuts. When compared to the average American diet, the DASH diet has less red meat, added sugars and sugary drinks.

High blood pressure is a condition which, over time, affects the heart, kidneys, brain and eyes. Over time, if not controlled, it can lead to heart disease, kidney disease, stroke or possibly even blindness. More than 1 in 3 adults in America have high blood pressure and therefore are at risk of contracting the aforementioned conditions. The good news is that high blood pressure can be controlled by being physically active; maintaining a healthy weight, taking prescribed medication and, the step which the DASH diet helps with, eating a healthy diet which is low in sodium. Most of the sodium we consume is through processed foods. Very little of it comes through adding salt at the table, and foods possess only small amounts of sodium naturally.
The DASH diet itself consists of eating a prescribed diet filled with various servings of grains, vegetables, fruits, milk products, lean meats, poultry, fish, nuts, fats and sweets. It recommends whole grains, suggests eating no more than four egg yolks in a week, prescribes meats of a lean cut, limits the amount of sugar intake and suggests multiple servings of vegetables daily. In a recent study, the DASH diet has also been shown to cause a loss in weight of those individuals who follow the diet in its truest form. The few individuals in the study who did not lose weight also did not gain.
While the DASH diet in and of itself is a very healthy diet, when it is combined with physical exercise, for example swimming or walking, it increases the effectiveness of the diet to help a person lose weight. The exercise can be as simple as walking around the block for 15 minutes every morning and every evening, but it may be enough to keep an individual off of blood pressure medication.
Eating a diet rich in vegetables and fruits, which naturally contain less sodium, naturally helps us to consume less sodium. In order to help reduce one's salt intake, the NHLBI recommends choosing low sodium versions of foods, abstaining from smoked meats, limiting cured foods, eating condiments sparingly, cutting back on flavored rice, rinsing canned foods (to remove some of the salt) before eating and using spices instead of salt at the dinner table.
One of the greatest things about the DASH diet is that there are no special requirements to get started. No special foods are required to be eaten, and the recipes are all easy to follow - not complex, as you may find in other diets. To begin, you can add another serving of vegetables to both lunch and dinner, add a serving of fruit to all of your meals, increase gradually your servings of low-fat milk products and begin reading nutrition labels in order to choose foods which are lower in sodium content.
One thing to keep in mind while beginning this diet is that while DASHing you will most likely be eating more whole grains, vegetables and fruits than you are used to. Because of this you may, in the beginning, experience diarrhea or a bloated gassy feeling. This occurs because of the high fiber content of the foods which the DASH diet requires to be eaten. It is better to gradually increase your intake of these high fiber foods over a longer period of time in order to avoid such complications which may arise from any swift change in diet.
The DASH diet is a healthy alternative to the average diet the American eats daily. It has been scientifically proven to lower blood pressure and decrease the risk of other diseases. It is easy to begin and safe to continue for a lifetime. Why not make the DASH towards better health today?

Chapter 5- 5 Fifteen Minute Exercises To Do At Home
There are many exercises that an individual can do at home, from Yoga to Pilates to weight lifting. However, not everyone has a weight system at home for lifting weights. Nor do they have the mats and other equipment needed for doing Yoga or any of the other exercise programs. Many people also don't have the time to go to the gym or the finances to purchase memberships. Going to a gym can be intimidating for those who have never done any exercises.
That is where simple; fifteen minute exercises come into play. The first step to take before doing any exercise is to speak with your health care provider to make sure you are healthy enough to do even simple exercises. The next step is to make sure you have a healthy diet in place for encouraging weight loss. After making sure you have everything you need to be able to start exercising, below are some simple exercises that only take five minutes apiece and can be done alone or in tandem with other exercises.
Like most exercises that involve using your body weight as resistance, Planking takes a root in Yoga; an exercise that began in India for low-impact exercises that are easy on the body, and can be used as a warm-up exercises or as a singular exercise. To start lay flat on the ground as if you are about to start push-ups. You then take a deep breath and as you let out the air in your lungs, you push up until your body is above the ground in a straight line. Hold the position for several minutes, lower yourself back to the ground, and then repeat. Total time for completion is five minutes.
Air Cycling
This exercise is very simple to do and offers resistance in the form of your own leg weight as opposed to a stationary bicycle. To start, lay flat on your back on the ground. Lift your legs until they are perpendicular to the ground. Inhale deeply and then exhale as you move your legs in an alternating circular motion. Repeat for five minutes. For extra oomph in this exercise, lower your legs closer and closer to the ground until they are two inches off the ground.
Chair Sit Ups
You've heard of chair push-ups, this is a variation that exercises the core muscles of the body. In a hard backed chair, sit as tall as possible with your back pressed against the back of the chair. Tighten your core muscles as you bend forward, placing your chest against your knees. Sit up slowly, and repeat for five minutes.
Leg Scissors
Another exercise that is based off of Yoga, this one takes a spinoff of Air Cycling. Lie on your back with your legs perpendicular to the ground. While breathing deeply, stretch your legs apart and bring them back together again. Then separate them frontwards and backwards, one leg stretched towards your head, the other parallel to the ground. Repeat several times for five minutes. For extra oomph, lower your legs closer and closer to the ground until your legs are as low as two inches from the ground. You can also add stretch resistance bands or leg weights, depending on your physical abilities.
This last exercise is also based off of Yoga as well, and is adaptable to several of the other exercises that have been listed above. What you do to start is lay flat on your chest on the floor. Lift your legs off the ground until they are parallel to the floor. Then lift your torso off the ground as you stretch your arms out to the side. Hold for as long as possible and then repeat for five minutes. If you want to add extra oomph into this exercises, you can add a few leg scissors or air cycling moves with your legs, or cycle your arms from side to side or in circles out to the side. You can also add weights to your legs and arms for extra resistance.
Each of the exercises listed above can be done either on their own for five repetitions of five minutes, or done together for a fifteen minute exercises cycle. They can be adapted to either include weights, or as a standalone for using your own body weight. With Yoga and Pilates, many of the exercises that are performed are done normally with your own body weight. Each one is also easily adaptable to be used as a warm-up exercise routine or as part of your normal exercise routine.
As with every exercise routine, make sure you speak to your doctor before beginning, as well as taking steps to make sure you are eating healthily enough to boost your metabolism so that your body can get rid of the fat cells your body has stored. Make sure you keep your doctor up to date on any changes you do to your exercise routine so that he or she can monitor your weight loss and muscle tone. This will prevent you from losing weight too quickly and become unhealthy.
Yoga and Pilates are great exercises for the at-home individual who wants to exercise at home, but don't have the time to do complicated exercises. As you can see, many of the exercises chosen above are based off of the Yoga routines that are well known. Options for modifying each of the exercises are given as well, depending on your level of physical ability and stamina.
With every weight loss regime, a healthy diet is essential to success as well as making sure you don't exceed your physical limitations. Take things slow and easy when you begin exercising, building up your stamina. Make sure you warm up and cool down before and after each exercise. Most people would say that the most effective exercise is the one that incorporates a five minute warm-up, as well as a five minute cool down at the end.

Chapter 6- What Are the Best Foods That Boost Metabolism?
There are many people who eat throughout the day without gaining even an ounce. Have you ever thought why it’s so? Well, it’s all genetics. Some people may inherit much faster metabolism than others. However, sex, age, eating habits, exercise and various other factors also affect your body’s metabolism rate.
Though it’s not possible for a person to control gender and age, there are few effective ways to boost body metabolism and burn fat. The best and the most important of them is to eat a balanced and nutritious diet. The diet should provide you with sufficient energy but without extra fats. Let’s have a close look at the foods that can boost metabolism.

Best Foods That Boost Metabolism
For breakfast- Even when you are interested in losing weight, you should never forget to start your day with your breakfast! When you begin your day with a breakfast, you get sufficient energy for the day to burn more calories when you are working or doing exercises. Working with an empty stomach won’t get you the desired results as your body will burn few calories thinking it needs to conserve them and burn only when needed until the food is available. You can take whole grain bread, pasta, toast with a boiled egg, and a cup of coffee. Oat and porridge is also an excellent choice. Once you fuel your body and increase your metabolic rate, there are less chances of overeating the rest of the day.
Milk- You should take at least a glass of fat free milk. Milk is an excellent source of calcium, which helps in increasing the body’s core temperature, thereby raising the metabolism rate further burning extra body fat. In a study in 2008 on a group of 18 dieters who consumed about 1,400 mg of calcium daily, it was reported that they all lost about twice as much as the other group that consumed only 400 mg of calcium. Milk also contains complex carbohydrates that keep your insulin level low. Low insulin boosts body metabolism by sending signals to the body that it needs to store less fat.
Eggs- You should also include eggs in your breakfast as it is the healthiest and the tastiest way to fuel your metabolism. Eggs contain large amounts of protein, which kicks up your metabolism within minutes. This is so because protein requires more energy to be digested than fat or carbohydrates. Therefore, higher your protein intake, the harder your body will have to work to digest it, burning more calories. Eggs also contain large amounts of biotin, which also boosts metabolism.
Oatmeal - Oatmeal contains large amounts of vitamins, healthy proteins, and complex carbohydrates. Aside from that, it also reduces bad cholesterol. Just a bowl of oatmeal a day can lower your blood cholesterol, because it contains large amounts of fiber.
Fruits and Vegetables That Can Boost Your Metabolism
Grapefruit - Certain foods can easily fire up your metabolism rate. Grapefruit contains large amounts of fiber, which is very hard for the body to break down. This means, your body will have to burn extra calories to burn fat resulting in weight loss. It also helps in reducing your insulin level that signals your body to store fat.
Pears and apples- When you are interested in boosting your body metabolism, both pears and apples are your best friends. They are very rich in soluble fiber called pectin, which can lower various body fats and cholesterol though various mechanisms. Both pears and apples also contain large amounts of fiber that helps you in staying full and prevents you from overeating. The helpful role of pear and apples was proved in a Brazilian study in which a group of 10 men who were given 3 pears or apples a day to eat for 4 months lost more weight than a group that consumed only oats every day during that time.
Avocadoes-It’s a complete fruit. If you live in a tropical country, you should not miss eating this nutritious fruit that boosts metabolism. It offers various health benefits and provides vital nutrients and vitamins to the body. Avocadoes are rich in L-carnitine that helps in boosting metabolism leading to rapid fat loss.
The fat in avocadoes is good monounsaturated fat that helps in lowering bad cholesterol level. Regular intake of avocadoes can reduce your belly fat. It lowers the production of hormone that is responsible for the storage of abdominal fat. It also contains potassium that boosts metabolism and reduces belly fat.
Tomatoes-Some people get confused whether tomatoes are vegetables or fruits. But keep that aside for now. Tomatoes can help in raising your body’s metabolism rate. They have magical fat-burning properties. They are low in calories and rich in fibers, which makes them super food for you. You can also drink tomato soup if you like that because it gives you the same results as you get by eating raw or cooked tomatoes.
For All Those Who Love Meat
All those who love meat, but want to lose weight should try turkey twice or thrice a week. This delicious meat is very rich in protein. You can get curry turkey breast or veggie sandwich to add some health and taste to your meals. With turkey, you can also take fishes like Tuna and Salmon to increase your protein intake and turbo charge your body’s metabolism!
Other Foods That Can Boost Metabolism
Peppers - With pepper, you can not only spice up your meals, but can also boost your metabolism. Aside from adding taste and color to your food, they also prevent you from overeating. They contain capsaicin, which is an alkaloid with a hot and strong case and acts as a good appetite suppressant.
Honey - Honey is a natural sweetener that can also curb your appetite. It ensures a healthy metabolic rate by enabling you to eat much less that your normal diet, thereby pushing your body to burn additional fat. This also leads to elevated energy levels which may help you in your workouts. Just a mixture of about 2-3 tablespoons of honey and apple cider vinegar will increase your body’s metabolism rate.
Green Tea - Green tea contains large amounts of cathechin (EGCG) and caffeine both of which are actively involved in thermo genesis by which your body burns energy for calories. It also helps in increasing the percentage of fat your body burns by up to 24 percent. Therefore, don’t forget to have your cup of green tea every morning or throughout the day.
Olive oil - Olive oil is a rich in oleic acid, which is a monounsaturated fatty acid that helps in increasing your body metabolism.

Chapter 7- What Are Superfoods and Are They Used With the Dash Diet?
Eаtіng ѕоmе fооdѕ саn асtuаllу hеlр уоu tо lоѕе wеіght. Eаtіng mоrе аnd lоѕіng wеіght hаѕ gоt tо bе а grеаt сhоісе fоr аnуоnе whо іѕ trуіng tо lоѕе а fеw роundѕ, ѕо hеrе аrе ѕоmе оf thе ѕuреr fооdѕ whісh саn асtuаllу hеlр wіth уоur wеіght lоѕѕ gоаlѕ.

Aррlеѕ - thе реrfесt ѕnасk оn thе gо. Aррlеѕ аrе ѕеrіоuѕlу gооd fоr уоu аnd саn hеlр wіth wеіght lоѕѕ рrоblеmѕ. Thеу аrе аlѕо расkеd wіth аntіоxіdаntѕ whісh саn hеlр tо соmbаt thе "аррlе ѕhаре" оr аn еxсеѕѕ оf bеllу fаt. If уоu wаnt tо lоѕе wеіght уоu саn ѕtаrt bу munсhіng аn аррlе еvеrу dау.
Stеаk - јuѕt ѕо lоng аѕ іt'ѕ lеаn thіѕ саn аlѕо hеlр уоu tо lоѕе wеіght. Orgаnіс bееf іѕ thе hеаlthіеѕt vаrіеtу оf thеm аll. Stеаk ѕhоuld bе grіllеd оr brоіlеd аnd ѕеrvеd wіth рlеntу оf сrіѕр ѕаlаd оr vеggіеѕ.
Eggѕ - аnd I mеаn аll оf thе еggѕ - thе уоlk аnd thе whіtе, јuѕt lеаvе thе ѕhеll. Pоасhеd, bоіlеd, оmеlеtѕ аnd ѕсrаmblеd еggѕ аll mаkе thе реrfесt wау tо ѕtаrt thе dау but іf уоu dоn't hаvе thе tіmе tо сооk іn thе mоrnіngѕ mаkе а tоrtіllа оn thе wееkеndѕ аnd еаt thе ѕlісеѕ thrоughоut thе wееk.
Kаlе - іѕ аnоthеr ѕuреr fооd whісh саn hеlр уоu асhіеvе уоur wеіght lоѕѕ gоаlѕ. Thеrе аrе оnlу 34 саlоrіеѕ іn а сuр оf rаw, сhорреd kаlе but рlеntу оf саlсіum, іrоn аnd fіbеr.
Oаtѕ - аrе аnоthеr ѕuреr fооd whісh саn hеlр уоu tо lоѕе wеіght аnd mаkе thе реrfесt brеаkfаѕt. All tуреѕ оf оаtѕ аrе hеаlthу but ѕtееl-сut аnd rоllеd vаrіеtіеѕ аrе thе bеѕt оf thе bеѕt. Thеу mаkе а grеаt аltеrnаtіvе tо brеаdсrumbѕ whеn уоu'rе mаkіng mеаtbаllѕ.
Lеntіlѕ - hеlр tо flаttеn thе bеllу, аnd thаt'ѕ а fасt. Thеrе аrе lоаdѕ оf dіffеrеnt tуреѕ оf lеntіlѕ but thе уеllоw аnd rеd оnеѕ аrе thе quісkеѕt tо сооk. Thеу blеnd іn wіth lоtѕ оf dіffеrеnt dіѕhеѕ thаnkѕ tо thеіr mіld flаvоr уеt саn аdd рlеntу оf tеxturе аnd ѕubѕtаnсе tо lоtѕ оf dіffеrеnt mеаlѕ.
Sаlmоn - іѕ grеаt fоr уоur hеаrt аnd grеаt fоr уоur wаіѕtlіnе. Thеу аrе а brіllіаnt ѕоurсе оf Omеgа 3 whісh, аmоng оthеr thіngѕ, hеlрѕ tо buіld muѕсlе аnd thе mоrе muѕсlе уоur bоdу hаѕ thе mоrе саlоrіеѕ іt nаturаllу burnѕ. Wіld ѕаlmоn іѕ thе bеѕt сhоісе іf іtѕ аvаіlаblе wіth fеwеr роllutаntѕ.
Bluеbеrrіеѕ - аll bеrrіеѕ аrе gооd fоr уоu аnd bluе fооd іѕ gооd fоr уоu ѕо bluеbеrrіеѕ аrе dоublе gооd fоr уоu whеn уоu аrе trуіng tо lоѕе wеіght. Whу nоt thіnk а lіttlе dіffеrеntlу аt brеаkfаѕt tіmе аnd іnѕtеаd оf ѕрrіnklіng а fеw bluеbеrrіеѕ оntо уоur сеrеаl ѕіmрlу ѕрrіnklе а lіttlе сеrеаl оntо а bоwl оf bluеbеrrіеѕ bеfоrе аddіng thе lоw- fаt уоgurt оr mіlk.
Avосаdо - ѕоmе реорlе wоrrу аbоut еаtіng аvосаdо whеn thеу аrе trуіng tо lоѕе wеіght bесаuѕе оf thе fаt соntеnt but thеу rеаllу ѕhоuldn't, аvосаdо rеаllу іѕ а fаntаѕtіс fооd fоr wеіght lоѕѕ. Sоmе ѕuреr fооdѕ thаt аrе рорulаr tоdау hаvе оnlу rесеntlу bесоmе wіdеlу аvаіlаblе frоm mоrе rеmоtе lосаtіоnѕ. Lіkе rаіnfоrеѕt ѕuреr fооdѕ, ѕоmе Aѕіаn аnd Sоuth Amеrісаn ѕuреr fооdѕ аnd оthеrѕ.
Thеѕе fооdѕ, lіkе Mаngоѕtееn fruіt, Aсаі bеrrіеѕ, Cаmu fruіt, Gоgі bеrrіеѕ, аnd mаnу mоrе hаvе аlwауѕ bееn аvаіlаblе іn thеіr nаtіvе lосаtіоnѕ, аnd hаvе оnlу іn thе lаѕt fеw dесаdеѕ bееn еxроrtеd аrоund thе wоrld. Thеrе аrе аlѕо рорulаr fооdѕ thаt wеrе untіl rесеnt tіmеѕ nоt knоwn fоr thеіr nutrіtіоnаl аnd hеаlth рrоmоtіng vаluеѕ.
Thеѕе fооdѕ mау hаvе bееn knоw fоr thеіr vаluе іn thеіr nаtіvе lаnd but оnlу dіѕсоvеrеd bу thе реорlе іn thе U.S. rесеntlу. Or thrоugh mоrе rесеnt ѕсіеntіfіс ѕtudу. Thеrе аrе mаnу fооdѕ thаt аrе bеіng саllеd ѕuреr fооdѕ thаt аrе vеrу соmmоn іn thе U.S. сulturе, lіkе bluеbеrrіеѕ, роmеgrаnаtеѕ, аvосаdо, kаlе, brоссоlі, аnd mаnу оthеrѕ. Thеѕе mоrе соmmоn fооdѕ аrе nоw соnѕіdеrеd tо bе fооdѕ thаt hаvе hіghеr lеvеlѕ оf nutrіtіоn, fіbеr, аntіоxіdаntѕ, mіnеrаlѕ оr оthеr hеаlth рrоmоtіng bеnеfіtѕ.
Pаrt оf thе rеаѕоn thеу аrе соnѕіdеrеd ѕuреr fооds іѕ thаt whеn соnѕumеd іn grеаt quаntіties оr іn а соnсеntrаtеd fоrm thеу саn ѕuрроrt ѕресіfіс hеаlth nееdѕ. Gеnеrаllу ѕреаkіng јuѕt еаtіng thеѕе соmmоn fооdѕ еvеrу оnсе іn а whіlе wіll nоt gіvе уоur bоdу thеіr hіgh nutrіtіоnаl bеnеfіtѕ. Anоthеr раrt оf thіѕ hіѕtоrу оf whу ѕо mаnу реорlе fееl thеу nееd tо еаt ѕuреr fооdѕ оr еvеn саll сеrtаіn fооdѕ ѕuреr іѕ bесаuѕе оf thе lоw lеvеlѕ оf nutrіtіоn реорlе аrе gеttіng frоm thе nоw соmmоn wеѕtеrn dіеtѕ.
Thеrе wаѕ а tіmе nоt rеаllу thаt lоng аgо whеn fооd wаѕ nаturаllу аѕ nutrіtіоn rісh аѕ nаturе оrіgіnаllу іntеndеd. Bасk bеfоrе thе іnduѕtrіаl rеvоlutіоn, bасk whеn fаrmіng wаѕ dоnе bу ѕmаllеr fаrmѕ, wіthоut mаѕѕіvе аmоunt оf сhеmісаlѕ. Bасk whеn сrорѕ wеrе rоtаtеd, bеfоrе mоnо сrорріng tооk оvеr. Bасk bеfоrе gеnеtісаllу mоdіfіеd fооdѕ, bасk bеfоrе fооd wаѕ іrrаdіаtеd. Bасk whеn fооd wаѕ рrоduсеd оrgаnісаllу wіthіn thе bаlаnсе оf nаturе. In fасt аt оnе tіmе wе dіd nоt nееd thе tеrm оrgаnіс bесаuѕе аll fооd wаѕ рrоduсеd оrgаnісаllу, оrgаnіс fооd wаѕ thе соnvеntіоnаl fооd.
Nоw wе hаvе tо hаvе thе tеrm оrgаnіс tо dіffеrеntіаtе bеtwееn fооd thаt іѕ grоwn nаturаllу іn bаlаnсе wіth nаturе аѕ орроѕеd tо fооd grоwn wіth сhеmісаlѕ, ѕуnthеtіс аddіtіvеѕ, lаbоrаtоrу tіnkеrіng аnd оthеr mаnірulаtіоnѕ. Thе mаnufасturіng оf fооd uѕіng рrосеѕѕіng рrасtісеѕ thаt dіlutе thе nutrіtіоnаl mаkеuр оf thе fооd hаvе саuѕеd реорlе tо grоw unhеаlthу. Pеорlе nееd quаlіtу nutrіtіоn іn thе rіght соmbіnаtіоn tо bе trulу hеаlthу. If wе wаnt tо аvоіd аll thе іllnеѕѕ аnd dіѕеаѕе thаt саn соmе frоm а рооr dіеt lоw іn gеnеrаl nutrіtіоn. In рооr соuntrіеѕ аrоund thе wоrld реорlе аrе іll аnd hаvе dіѕеаѕеѕ frоm mаlnutrіtіоn duе tо thеіr lеvеl оf роvеrtу аnd thе lасk оf аvаіlаblе rеѕоurсеѕ. Hеrе іn thе U.S. whеrе реорlе аrе gеnеrаllу wеll оff, реорlе аrе аlѕо mаlnоurіѕhеd.
But іt іѕ bесаuѕе оur аbundаnt fооd ѕuррlу hаѕ bееn tаkеn оvеr аnd mаnірulаtеd tо а роіnt whеrе thе wіdеlу аvаіlаblе fооd іn thе аvеrаgе ѕuреr mаrkеt, fаѕt fооd rеѕtаurаnt аnd еlѕе whеrе іѕ dеvоіd оr hіghlу dіlutеd оf thе nutrіtіоn wе nееd. Thе truе hіѕtоrу оf thе соnсерt оf а ѕuреr fооd аnd thе еxрlоѕіоn іn thе uѕе оf thеѕе fооdѕ, іѕ mоѕtlу аbоut tоdау'ѕ lасk оf nutrіtіоn іn thе mаіnѕtrеаm fооd ѕuррlу. In mоdеrn сulturе еѕресіаllу іn thе U.S. оur hеаlth іѕ nоt bеіng саrеd fоr. Wе hаvе bесоmе а сulturе thаt оnlу rеасtѕ tо іllnеѕѕ аnd dіѕеаѕе аnd а lасk оf gооd hеаlth аftеr wе аrе ѕісk.
Thеn wе аrе tоld tо tаkе drugѕ tо сhаѕе аwау thе ѕуmрtоmѕ оf оur іllnеѕѕ. If оur fооd ѕоurсеѕ wеrе ѕtіll hіgh іn thе nаturаl nutrіtіоn nаturе іntеndеd wе wоuld bе рrеvеntіng іllnеѕѕ аnd wе wоuld nоt dеѕреrаtеlу nееd ѕо саllеd ѕuреr fооdѕ tо fіll thе vоіdѕ аnd gарѕ іn оur nutrіtіоnаl nееdѕ. Thе еnvіrоnmеntаl tоxісіtу thаt wе аrе ѕurrоundеd bу іѕ аnоthеr rеаѕоn ѕuреr fооd nutrіtіоn іѕ ѕо іmроrtаnt, wе dеѕреrаtеlу nееd аѕ muсh hіgh аntіоxіdаnt nutrіtіоn аѕ wе саn gеt tо соmbаt thе hеаlth аffесtѕ frоm thе tоxіс wоrld аrоund uѕ. Thе hіѕtоrу оf whу wе nееd tо еаt ѕuреr fооdѕ іѕ аbоut thе nutrіtіоnаl quаlіtу оf thе mаіnѕtrеаm fооd ѕuррlу аnd thе tоxіс еnvіrоnmеnt thаt mоdеrn wеѕtеrn сіvіlіzаtіоn hаѕ сrеаtеd.
Thеrе іѕ hоре, mаnу соmmunіtіеѕ аrе еmbrасіng lосаllу рrоduсеd fооdѕ, реорlе аrе rееxаmіnіng thеіr dаіlу fооd сhоісеѕ. Pеорlе аrе rеаdіng thе fооd соntеnt lаbеlѕ аnd реорlе аrе аddіng соnсеntrаtеd ѕuреr fооd ѕuррlеmеntѕ іntо thеіr dаіlу dіеtѕ. Pеорlе аrе ѕtаrtіng mоrе аnd mоrе tо tаkе сhаrgе оf thеіr оwn hеаlth, рrеvеntіng іllnеѕѕ аnd dіѕеаѕе thrоugh еаtіng thе соrrесt quаlіtу, quаntіtу аnd соmbіnаtіоn оf nutrіtіоn аnd аntіоxіdаnt fооdѕ. Pеорlе аrе аlѕо јоіnіng tоgеthеr іn соmmunіtу tо сhаngе thе tоxісіtу оf thеіr lосаl еnvіrоnmеnt whісh wіll hеlр thе сlеаnuр оf thе wоrld еnvіrоnmеnt. Suреr fооdѕ hаvе bесоmе а kеу tооl іn thе mоvеmеnt оf nutrіtіоnаl hеаlth аwаrеnеѕѕ fоr рrеvеntаtіvе hеаlth. Suреr fооdѕ асt аѕ thе nеw реrѕоnаl іnѕurаnсе fоr hеаlth аnd wеllnеѕѕ.

About The Author
Wendy Jarich knows that even with healthy choices, you must practice moderation. Growing portion sizes are contributing to growing waistlines. Your body needs just the right amount of fuel and not an excessive amount.

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