6 Food Rules That Help You Reach Your Weight-Loss Goals

"You've gained weight." Those were my doctor's first words at my checkup last year. Ouch. I knew that I had been stress eating, and the result was an extra eight pounds on my 5-foot-1-inch frame. Resolving to shed them, I tried a count-the-points diet. But after three months, I was down just one pound. Clearly, I needed a kick start

 In an Internet message board, someone suggested fresh Diet, a service that provides gourmet meals daily calories low. From $ 175 per week, it was a lot of (reduced fat) cheddar to fall. But my father surprised me with a check for the anniversary a few years ago with instructions to blow in indulgence. So I spent the premium of $ 1,200 per month plan, which had a variety of dishes to choose from.

The first morning I was greeted with a single counter with three meals, snacks and desserts, all of which have come into my daily allowance of 1200-1400 calories. Everything was delicious, but the portions were small: lunch and dinner, salad, chicken-mango-arugula and shrimp with black beans and vegetables were on the portion size of Lean Cuisine. The snack sprinkled the legacy of tomato slices of goat cheese was tiny. For dessert, there was not enough little balsamic strawberries fill a cup of espresso.

On the third day, my stomach growled after work. I panicked, thinking, not enough food! But after eating my snack and then dinner and dessert a few hours later, I felt good. Once I adjusted to the size of the party, my hunger was.

At the end of the month, I was at £ 6 Excited, I signed up for another 30 days and paid three pounds. But what happens when the food stopped appearing at my door?

Determined not to repeat the offense, began to recreate some of the dishes and employment strategies he had learned in the fresh feed. It worked! The scale has been stable since then, and what are the secrets that helped me drop the weight and keep it off. They will work for you, too, no meal plan required delivery.

1. Re calibrate your plate. My first breakfast in the plan was two slices of French toast with syrup SuperThin a thimble. It was then that I realized that I had eaten too much food. It turns out that I am not alone in my part of the distortion. The average base increased 36 percent over the past five decades, researchers from Cornell University say.

The fee regime, the portions are carefully measured. In my plan, three ounces of protein, the size of a deck of cards, and the beans were half a cup, the equivalent of half a baseball. "To ensure that you eat the right amount, measure your food for a day or two," says Alison Massey, RD, director of the Diabetes Education at Mercy Medical Center in Baltimore.

Get used to these small portions took about a week, but on the recommendation of the plan to spend 30 minutes enjoying every meal helped. "Eating slowly gives your brain time to register fullness" said Massey. To keep pace, sit at the dining table and put his fork down between bites.

2. Lift the taste. "When you're cutting calories, herbs and spices can prevent you from feeling deprived," says Lauren Harris-Pincus, RD, founder of NutritionStarringYou.com. According to a study published in the journal Appetite, people have enjoyed the flat lightened as much as a total fat when herbs and spices were added the release. in my meal delivery, harissa, a spicy sauce Tunisia, took a kick vegetables and parsley and mint dresses pellets meat.

Add herbs and spices in your kitchen. Fold curry mashed cauliflower, or rosemary mixture in pie turkey. With deliver a dose of nutrients such ingredients may also reduce its dependence on salt. Research from the American Heart Association found that when people with food flavored herbs and spices, which have reduced their sodium intake by 966 milligrams per day.

3. Use the beans. Whether cannellini floating in a chicken soup with vegetables or black beans scattered Cuban style red onion, delivery of my meals were often full of vegetables. "Beans are rich in fiber and protein, which keeps you full longer," says Rebecca Cipriano, MD, founder of the weight loss Pop Freehold Township, New Jersey. In fact, researchers at the St. Michael's Hospital in Toronto found that people felt 31 percent complete when your food contained a cup of beans when he did not.

Over time, this can add up to pounds fell. In one study, people who ate beans regularly weighs an average of seven pounds less than those who do not. For the safety of your meals, add half cup of beans to soups, salads and dishes. For an appetizer, Dr. Cipriano recommend your favorite type of mashed beans with lemon juice, olive oil and spices and serve as a dip with sliced vegetables.

4. Make every bite. My performance snacks, including a roasted pear and ricotta crostini with rocket-spicy shrimp and papaya mini masterpieces. If sauce seemed they were much nicer than my usual selection of vending machines. Eat a bag of chips does not feel like a culinary experience, Massey said. "But to have a snack that is full of different flavors and textures is more memorable and satisfying," she said.

For a gift worthy, look for a combination of protein and vegetables with a mixture of flavors, such as whole grain bread covered with a bit of egg salad and slices of red pepper. No time to prepare? Jazz up almond based aperitifs or higher cocoa powder with low fat Greek yogurt with seeds of Granada.

5. Become a grain-IAC. Before fresh feed my starches were all white. But to my surprise, I enjoyed the fragrant whole grains such as farro-nutty tasting and Chinese rice forbidden black smoked in my meals delivered.

Besides adding flavor boost my meals, these whole grains helped stop my momentum to graze. "Their high fiber keeps you full, which is less likely to look for sweet foods," says Harris-Pincus. In a study at Tufts University, people who ate the most whole grains were 10 percent less fat belly, gender-related chronic diseases such as diabetes and heart disease than those who consumed no grains integers. To incorporate whole grains in your diet, be creative: Try hot quinoa topped with fresh apple slices and sprinkled with cinnamon in the morning; fold wild rice or barley in your favorite recipe saucepan; and use oatmeal instead of bread crumbs in meatloaf.

6. Plan ahead. Knowing what was going to be all day in the fresh feed me from mindless eating. "Planning is the key to staying on track," said Massey. She recommends setting aside time every weekend to prepare some commodities: Grill chicken breasts, grilled vegetables and make beans in the crock pot. "In this way, you can easily mix and sides of parties and protein to your meals and dinners," she said.

During the week, take a few minutes each night to get your breakfast for the next day and prepare healthy meals and snacks to take to work. Supper? Check the restaurant's menu online in advance and decide on a couple of healthy options. You can choose from them once they arrive at the restaurant.

The Truth About 5 Cancer Risk Factors

When you're surrounded by shelves upon shelves of products, it's hard to tell whether each one is a health friend or foe. Here's the bottom line on the possible link between cancer and things like the Pill and sunscreen.

Coffee: Friend

Enjoy your Great blameless slats. A number of studies show that it is unlikely to increase the risk of cancer and coffee can actually help lower it. More reason to take a real coffee break this afternoon.

The pill Friend

The risk of cancer of the ovary and uterus decreases. The slight increase in yields risk of cervical cancer and normal within about 10 years after stopping use that result.

Alcohol: Foe

Moderate alcohol consumption may be smart heart but limit alcohol to one drink a day to reduce the risk of cancer. If you have a family history of breast cancer, think completely cut off.

Sunscreen: Friend

You may have heard that retinyl palmitate, an ingredient in tumor development sunscreens accelerated greatly. The American Academy of Dermatology, said there is no evidence of an increased risk of cancer in people who use retinol. If you are still concerned, switch to a sunscreen that contains physical blockers zinc oxide or titanium dioxide instead.

E-cigarette: Foe

Research has not proven to help you quit. And a kind of e-cig, known as high voltage actually contains the highest levels of certain cancer-causing chemicals that regularly smokes.

"CrossFit Made Me Stronger Than Ever"

For Candace Cort, 30, who grew up in Guyana, being active used to be second nature. "I walked to school, climbed trees and played hide-and-seek outside," she remembers. Things changed when her family moved to the U.S. in 1997. "I spent most of my time sitting around indoors because I wasn't used to the cold climate," she says.

 

 

As we increased the weight of Candace, energy plummeted. Sedentary lifestyle of his family took its toll as her mother and grandmother were diagnosed with type 2 diabetes Candace fears a similar fate, but she was not motivated to make a change until has a scary awakening in 2012. "Seeing my collapse of sugar grandmother blood shocked me into action," said Candace. She downloaded the application Couch 5K. Run a mile was a struggle at first, but eventually worked up to five. Then he bought a Groupon for a local CrossFit gym.

When he entered the gym, Candace almost quit before I started. "There were women flipping huge tractor tires. ! Talk about intimidating, "she said, but she endured His first practice was a murderer.. She struggled to lift a dumbbell £ 45 for a deadlift." But the possibility of establishing a new personal best every day to me pushed, "said Candace. Today she may be dead with £ 265 and present 12 miles. Even better, has become your health at all. "In my last physical exam, the doctor could not believe what I was healthy," she said.

 

 

What to Eat on Christmas Day (Besides the Main Meal)

You know you have a giant feast on the horizon, but what else should you eat on Christmas Day? Should you eat breakfast? Or hold off until the main event? Here, tips to help prep for a holiday feast—and how to rebound afterward

 It is 10 o'clock on Christmas Day and gifts were looted. Next on the agenda of the day: a huge brunch french toast and omelette. Or later, a decadent dinner five tasty dishes. -O-Possibly both.

Do not worry, we will not tell you to follow a large number of eating rules on Christmas Day. If there is one day to cut some slack seriously, that's all. But if you're wondering what to eat on a holiday such as the withdrawal of the diet Barbara, decadent Berkeley, MD, director of the Weight Management Program Partners, Inc. in Cleveland, shares his food-centric stuff.

Pre-Party

If Christmas brunch is not their traditions, you're probably wondering, "for breakfast or breakfast?" Berkeley suggests the former: "Starving yourself before a big meal ready to eat you later," she said Your recommendation Eat a breakfast high in protein and low in fat and low-fat Greek yogurt and resist.?. the temptation to have Christmas cookies with your coffee: "Sweet stimulate insulin, which can make you hungry," Berkeley said: "you can get a rebound hunger and inhale all the carbohydrates to back. "

The main bonus points if you can squeeze in a quick workout. Rising energy will speed up your metabolism for the food to arrive.

Post-Party

Go light on the salt, sugar and processed foods, and choose salads and lean protein at every meal left on Christmas and the day after. Most large meals high in salt and sugar, says Berkeley, thus restricting their now can help your body detox and help prevent weight gain. Of course, exercise if you can, even if it's a walk around the block with the fam-it'll help your body adapt to eat extra food.

But most importantly, it will be easier for you. "Do not forget that we are designed by nature to respond to both the party and famine," says Berkeley. "As long as their feeding strategies and daily exercise are healthy, your body can manage one or two days of holiday indulgence. So enjoy! "

3 Ways to Reduce Your Cancer Risk

You eat loads of veggies, sweat often and don't smoke. So cancer, schmancer, right? Not so fast. "No one's immune to cancer, not even young fit women," says Therese Bevers, M.D., the medical director of the cancer prevention center at the University of Texas MD Anderson Cancer Center in Houston. "For instance, you may not think twice about going for a run without wearing sunscreen or having a couple of drinks at night, but these are both risk factors." Melanoma is up 800 percent in young women. Cases of metastatic breast cancer—the kind that spreads to other organs—have doubled over the past three decades in women under 40. And thyroid cancer rates in women are rising. Obesity, chemicals in the environment and sun exposure may be to blame. Or it may simply be that we've gotten better at detecting cancer. Don't panic; be proactive. Here's how to protect yourself

Kick Up Your Workouts

 

Sprint for one minute every five minutes during this period of five miles, or program on your stationary bike during the intervals of the hill instead of cabotage in the gym. An increased effort can increase your cells' ability to repair and prevent damage that can lead to cancer, according to a study by the University of Washington. In fact, a recent study of breast cancer survivors found that those who were the runners have reduced by 40 percent mortality rate for both third ran a mile, against only 5 percent among walkers. In the days that you can not squeeze in a full training session, incorporating bursts of activity like running stairs or faster 10 Burpees in your schedule to help you build toward recommended by the American Cancer Society 150 minutes week of moderate exercise.

Call Your Mother

 

 It's your turn to give you the third degree and grill in diseases that run in the family. 5 to 10 percent of all cancers are hereditary, meaning that are a direct result of genetic defects called mutations that have been passed from generation to generation. Fill members of the family tool deets Family Online History US Surgeon General (familyhistory.hhs.gov), then print and take to your next doctor appointment. And if any of these signs apply to you, ask your doctor to refer you to a genetic counselor or find yourself in nsgc.org said Joy Larsen Haidle, president of the National Society of Genetic Counselors.

       A family member who had cancer before the age of 50 years or a rare tumor.

       A parent who had two or more types of cancer.

       Three or more relatives on the same side that had the same type of cancer.

       Groups of different types of cancer on one side of the family. Fo

r example, ovarian cancer and breast cancer are caused by the same inherited genes, such as cancers of the colon and endometrium.

       A member of the family of the ovary, pancreas or an aggressive form of prostate cancer.

Know Your Moles

 I hope you give regular monitoring of the skin using the ABCDE (asymmetry, irregular borders, color, diameter, evolution) Evaluation spots or moles method. While it is important to make these self-examination, this ID only about 80 percent of melanomas, so regular visits to the dermatologist are also important, advises Sapna Patel, MD, assistant professor of melanoma medical oncology at MD Anderson. "Melanomas can come in different shades of black or brown," says Dr. Patel. "Do not neglect a flesh-colored or red lesion that looks like a wart or a persistent bug bite could be skin cancer." And beware use skin cancer applications for their own controls. Three of the four applications tested misdiagnosed 30 percent or more of melanomas that "unconcerning" according to a study by the University of Pittsburgh Medical Center. if in doubt, ask your derm check it out, especially if you are new to a higher pencil eraser cerebrovascular accident.

The Non-Cardio Exercise That Reduces Your Risk of Heart Disease

Not a huge fan of plugging away on the elliptical? You have other options! Here, one form of exercise proven to boost your ticker—no gym required.

 

Good news for people who prefer sun salutations to the climber: Practicing yoga can provide protection against heart disease, comparable to the benefits of cardio, according to a new study published in the European Journal of Preventive Cardiology.

The researchers analyzed 2,768 subjects divided into 37 randomized controlled to measure the benefits of yoga in comparison with other forms of aerobic exercise (such as brisk walking or cycling) and no exercise at all tests.

There were two main conclusions. First, the improvement of cardiovascular risk factors in people who practice yoga, compared to those who do not exercise at all. Second, the positive effect of yoga risk factors was similar to other forms of exercise.

It makes sense when you consider that yoga reduces stress and stress increases the risk of heart disease. "Stress reduction, relaxation or meditation can play a role in the realization of these benefits," says Paula Chu, a doctoral candidate at Harvard University, who led the study.

Although there is no formula to determine how many dogs are low equivalent to a 5K, one thing is certain: The practice of yoga triumphs being a couch potato, every time. Namaste!

The Crazy-Awesome Benefit of Running in Cold Weather

Running in cold weather boasts extra body benefits, according to new research. Here's how to take advantage of the chilly temps—without compromising your safety.

Sure, it's cold outside. But before retiring to the band for his career, consider this: the cold can change the unwanted fat in a type of fat that actually burns calories differently.

Huh? Think of it this way: The fat in your body is not equal. There are white, brown and midtones. White grease is commonly think of when we think of unwanted body fat. Brown fat is metabolically tissue that actually burns calories. There are a growing number of mice recent publications is a scientific study published in Molecular Cell suggests that exposure of the body to cold temperatures makes our white fat to brown.

This means that to run from the winter could not only help burn calories, could change the composition of their bodies. Remember these tips when running in the cold:

Do not expect to set a new PR. "His performance in the cold can begin to decrease as the temperature drops below 40 degrees," says Sean M. Wells, DPT, ATC / L, CSCS, and fitness expert at BistroMD. "Peripheral blood vessels are contract, joints and muscles feel more rigid are more difficult to heat. "

Be sure to warm up. March in place, jumping jacks, or jump for five minutes to get to the heart to pump blood to the muscles. "This will ensure that you stretch a muscle or injure your joints," Wells said.

Dress appropriately. , Layer, layer. "The use of light, loose layers helps retain warm air," suggests Amy J. Derick, MD, clinical professor of dermatology at Northwestern University in Illinois. "The first layer should be made of a synthetic material that wicks moisture away from your body," she said. "The next layer to be insulation (wool and are good insulators and retain more body heat as cotton), and the top layer should be windproof and water."

Cover your members. "The biggest concern in winter outdoor exercise is the risk of freezing," said Wells. Be sure to cover the hands and ears, turns on if your skin starts to itch or feel numb (especially the skin of the nose and chin areas that are most difficult to fill).

Practice preventing slippage. Freezing temperatures and precipitation can do for icy roads and sidewalks. Fortunately, there are some things you can do to make sure you stay steady on your feet, says Mike Ross, author of the physiologist balance manual and exercise Gottlieb Fitness Center, part of the Loyola University Health System. First, check the footsteps of his shoes. If worn, your running shoes will not give you the traction you need. Second, have a plan. Consider what would happen if you dropped anywhere on the road. You can get help? If not, draw a safer and make sure you take your cell phone alternative. Finally, slow down. Try going to a normal rhythm when frost, pushes his sense of balance.

5 Ways to Stop Overeating After Your Workouts

           Don't pig out after you work out

You must have sweated hundreds of calories during the Spin class, so it's totally fine to enjoy a dish of ice cream when you get home, right? Not so fast. Research shows that people tend to reward themselves with rich food and large portions after exercise and often eat all over again (if not more) than the calories you just burned. Nothing wrong with a little snack or dinner filling after exercise, said Emily Brown, RD, a wellness dietitian at the Mayo Clinic in Rochester, Minn., And former professional cyclist. But before you dig, you must understand the true nutritional needs of your body so you do not end up gaining weight despite all his hard work. Read on for the smartest ways to refuel and stomach rumbles silently.

Work out right before a meal

If you're still hungry after exercise, if you eat early or how many calories you have burned many, try to schedule your workouts before your main meals, Brown said. This way, you can stock up on calories consumed would have anyway, without adding extra snacks into your day.

This strategy can work if you are a morning, afternoon or evening athlete. Have a small snack when you wake up and eat a big breakfast the morning after the race; go to the gym at lunch and a sandwich on the way back to the office; or prepare dinner early for you just heat when you get home after a night class bar.

                   

                    Make your workout fun

Think less exercise as a chore and more like something you do because you love can help you eat less later, according to a 2014 study by Cornell University. The researchers conducted volunteers in a walk of 1.4 miles, say half of them it was for the year and a half it was a scenic walk. The group of "exercise" 35% more chocolate pudding for dessert the "picturesque" group ate. In another experiment, volunteers were given refreshments after the walk, and "exercises" were eating 124% more calories than those who said it was just for fun.

                    Pair protein and carbs

When you need a snack to recover from a meeting of the hard sweat, Brown recommends a ratio of 4: 1 carbohydrate to protein. "This allows you to start to replenish their energy levels and repairing damage resulting strength training," she said. In less than an hour workouts, keep your snack 150-200 calories, a peanut butter and jelly sandwich total open face, a slice of turkey and cheese on crackers, or a handful of mixed nuts , for example. If you worked for more than an hour and is not a full meal soon, the goal of half a gram of carbohydrate per kilogram of body weight. A person 140 pounds, for example, in case of refueling with 70 grams of carbohydrate and 18 grams of protein. (An energy bar or protein shake, and one healthy snacks above, should do the trick.)

                                 Get milk

Low-fat dairy products is another great recovery meal with lots of protein to help tide you over until the next mea., Says Jim White, RD, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. In addition, studies have shown that supply low-fat milk chocolate milk helps improve specifically better than traditional sports drinks subsequent athletic performance.

The Best Thing You Can Do For Yourself - Hire a Quality Fitness Trainer

Why invest in a trainer will save you time, effort and money in the long run.

For those interested in getting quality fitness results, a physical trainer is the only way to go right.

For those who want to waste time with ineffective methods, a coach is not the solution for you.

On the other hand, if you are one of many people looking to improve their fitness level, without wasting time and valuable resources, a physical trainer is the right choice.

Benefits of a Fitness Coach

The benefits for a period of more trainer rap sheet of a career criminal. Some of the advantages of the use of a coach include:

1. You receive exclusive gym person of knowledge who is an expert on the subject.

2. Go to the invaluable assistance that will help you achieve your fitness goals.

3. Hiring a trainer allows you to focus on the actual and no physical planning.

4. Finally, a physical trainer allows you to learn how to keep the body you are trying to achieve.

If this is not enough to convince hiring a personal trainer, you can not be so interested in improving your fitness.

Offer a better personal fitness gift for you is one of the best gifts you can receive, so you should reward yourself today using the services of your local coach.

Free Fitness Tips

A great advantage of having a personal trainer is that he or she will have many fitness tips that will help you achieve a higher level of fitness.

If you are trying to achieve better fitness by yourself, chances are the lack of knowledge on important fitness tips to help you achieve your level of desired shape. Talk to a fitnes trainers and figure have these special fitness advice.

Benefit # 1: Fitness Assistance

Another good reason to have a personal trainer is that you will have access to fitness health. Many people simply do not have the knowledge on how to exercise properly. By setting up a meeting with your local personal trainer, you can have access to someone who can help you out in every aspect of your fitness regime.

Benefit # 2: The fitness is exercise, not going

By hiring a fitness trainer, you can enable it to plan their personal fitness plan. By doing this, you'll be able to focus on the exercise of those extra kilos, while his coach will tell you how. You do not have to think about what kind of exercises you have to do to achieve the desired results.

Benefit # 3: Keep That Body Fitness has achieved

Perhaps what most people struggle with having reached a higher level of fitness is going back to his old habits, simply because they lack knowledge on how to keep your new and improved body shape. Your personal trainer can give you secret tips on how to keep your body looking great, even years after they hired the physical trainer.

Call your local Fitness Coach Today

What are you waiting for? If you are reading this article, you are probably interested in improving your fitness level. The best way to improve their fitness undoubtedly call your local gym today and schedule a meeting with a trainer.

By doing this, you take the first step to better fitness.

Bad Eating Habit

Do you find it impossible to stop eating junk food? Even when you know what the bad habit of eating makes your abs. Or are you in a frenzy on all voltage track in your mind.

You see it's all in the mind. You know that, right? The only question is how you can train your mind so that you can avoid unhealthy habits always fatal.

The method is time to make suggestions in mind to accept it and next time if your mind helps fight Overeating. But can a mere suggestion in mind help cure your bad eating habit so easily? The answer is yes and no. No, because it is necessary to know the exact system to hypnotic suggestions. And yes, you can cure your self-hypnosis frenzy. Feasible. We'll tell you how.

Hypnosis works by making suggestions to your inner spirit, no, the enlightened mind outside. This is an essential difference. The outer mind is busy calculating the outside world and making decisions every time. The inner mind, however, governs their confidence, their strengths and weaknesses, abilities and hidden defects. The interior mind or subconscious, so to speak, you are, your true self and the external mind makes its decision making bodies. Therefore, it is only by changing your inner mind that you can change yourself, your bad eating habits, binge eating and other disorders. In fact, you can cure almost any bad habits like smoking, procrastination, anger, etc.

We come now to the process of how hypnosis works and how you can hypnotize you to cure your bad eating habits and help your binge.

You start by lying down in a quiet place and gradually commanding your body to relax. Since the toe, then his legs and body, etc., step by step, asking you to relax and see that gradually your whole body relaxes and in a state of pleasant relaxation. His mind also becomes relaxed and in a state of drowsiness. His mind external sorting "sleeps" and your inner mind focuses. That's when you make suggestions to your inner spirit. And obey. And to successfully heal any eating disorder.

But the suggestions you make should be in the correct format for the best results and there are many methods by which you can make suggestions in mind. We will list a very important here: ANCHOR

ANCHOR

Very often a bad habit is caused by a feeling of stress. You can listen to the news that his mother-in-law comes to visit and could trigger a feeling of stress in yourself and therefore, they unwittingly fall into a frenzy.

The answer is to get the stressful trip should be a way to replace it with a nice feeling.

So what we do is to imagine a beautiful scene, for example, a sea beach or any other place you visited and want to return again and again. So really imagine being there, feel the sand under your feet, the surfwear moisture feet, the sun on your face, the wind ruffling his hair, the smell of the sea, the view of the ocean waves Crested white foam inflammation, etc.

And this is the important part to fix the image and feeling say a touch of his fingers on his forehead. So every time you touch the forehead with his fingers, beautiful view of the swelling sea breath on you. This way, you get on stress in the moment and replace it with this pleasant vision.

This avoids stress, replace it with a wonderful imagination, and stops the firing of an eating disorder. This way, you can leave a bad habit of eating or helping a treated Overeating.