Nutrition and Weight Loss Pills

In all my years as a professional nutrition specialist, I have noticed that most people are shaken to hear some of my first pickings for fat burning foods is better for weight loss and good health.

I will not bore you with all the "healthy foods" typical that you find out all the time as fruits and vegetarian ... everyone knows those. Instead, I will show some scurrilous that most people do not realize they are super healthy foods for fat loss.

Incite yolks - yes, it is true ... egg yolks full fat full fat and cholesterol. By the way, has been mislead about the cholesterol in egg yolks - really raises your good cholesterol and helps balance proper proportions, and who is not afraid of fat and cholesterol in these nutritional power packed little gem. And if you choose cage-free eggs from hens free rides, the omega-3 content is higher with a more balanced fat profile.

Egg yolks are also one of the most nutritious foods dense foods on the planet in terms of vitamins, minerals function, and function of trace nutrients. Try to list all essential nutrients in egg yolks would take a whole page so I do not try that here. Realize that only those egg yolks should be avoided in favor of egg whites. Although the protein is more bioavailable when it includes the tips!

So do not be afraid to eat these delicious and healthy eggs and start burning belly fat faster.



2. Avocados - This is yet another "oily" is also one of the best fat burning food! Not only that, but just about everything avocados are creamier and more delicious. Are also power-packed with healthy fats, with the fiber, and antioxidants, and vitamins and minerals. The healthy fat in avocados also helps control appetite and fat burning hormones in your body.

Try avocado slices or guacamole adding all the eggs in the morning, salads, sandwiches, and burgers, and begin burning fat faster! Avocados definitely consider one of the best super healthy food.

3. Beef from grass-fed - While most of the beef you see in the grocery store is grain fed beef cattle are in poor health and have lower levels of nutrition and omega-6 to omega-3 fat proportions that are far annoyed, there is a better option ... and that's Beef Grass-Fed!

Beef from grass-fed is known to have much higher levels of healthy omega-3 fatty acids and lower omega-6 fats (most people get too much of anyway). The meat of grass-fed beef also contains higher levels of many vitamins and minerals as well as containing high levels of conjugated linoleic acid (CLA), which is a healthy fat that is known to help build muscle and burn fat .

So do not be afraid to have fun and eat a little more beef, if you choose beef instead of grain fed healthy grass-fed beef. Enjoy and start burning more fat to these foods "greasy" so called!

If you want to lose fat fast, check out these 5 tips to Burn Stomach Fat the ready and effective way. Enjoy, and good luck with your efforts of health!

Assorted Thoughts About the 2010 Dietary Guidelines

In the past week, I've been rooting through the USDA's 2010 Dietary Guidelines (1). Here are a few of my thoughts.

Positive

One of the things I've been enjoying recently is watching health authorities shift away from a nutrient-oriented philosophy in favor of a more food-oriented philosophy. For example, I recently read a nice editorial by Drs. Dariush Mozaffarian and David S. Ludwig (not associated with the USDA) that encapsulates this (2). Here's a quote:

Nutritional science has advanced rapidly, and the evidence now demonstrates the major limitations of nutrient-based metrics for prevention of chronic disease. The proportion of total energy from fat appears largely unrelated to risk of cardiovascular disease, cancer, diabetes, or obesity. Saturated fat—targeted by nearly all nutrition-related professional organizations and governmental agencies—has little relation to heart disease within most prevailing dietary patterns. Typical recommendations to consume at least half of total energy as carbohydrate, a nutrient for which humans have no absolute requirement, conflate foods with widely divergent physiologic effects (eg, brown rice, white bread, apples). Foods are grouped based on protein content (chicken, fish, beans, nuts) despite demonstrably different health effects. With few exceptions (eg, omega-3 fats, trans fat, salt), individual compounds in isolation have small effects on chronic diseases. Thus, little of the information found on food labels’ “nutrition facts” panels provides useful guidance for selecting healthier foods to prevent chronic disease.

In contrast with discrete nutrients, specific foods and dietary patterns substantially affect chronic disease risk, as shown by controlled trials of risk factors and prospective cohorts of disease end points

Although this approach may seem radical, it actually represents a return to more traditional, time-tested ways of eating. Healthier food-based dietary patterns have existed for generations among some populations.

Tell it! Although he doesn't use the word nutritionism, that's basically what he's arguing against. Dr. Mozaffarian seems to represent the less reductionist school of nutrition, which is a more informed version of what nutrition pioneers such as Sir Edward Mellanby, Dr. May Mellanby, Dr. Weston Price and Sir Robert McCarrison advocated.

Although the 2010 guidelines are too focused on nutrients for my taste, they do spend some time talking about food groups and eating patterns, for example, recommending an increase in the consumption of vegetables, fruit, whole grains and seafood. They also recommend Mediterranean and plant-focused eating patterns. Although I don't think their recommendations quite hit the mark, they do reflect a shift in thinking.

Another thing I enjoyed about the Guidelines is the table on page 12 of chapter 2, which shows just how messed up the average American diet is. The number one source of calories in all age groups is "grain-based desserts". The next five in adults are yeast breads, chicken dishes, soda/sports drinks, alcohol and pizza. To see typical American food habits presented like this just blows me away. They call this the "obesogenic environment"; the idea that we're surrounded by tasty but unhealthy food and situations that favor the consumption of it. I agree.

The Guidelines also contain a surprisingly accurate one-sentence review of the glycemic index literature:

Strong evidence shows that glycemic index and/or glycemic load are not associated with body weight; thus, it is not necessary to consider these measures when selecting carbohydrate foods and beverages for weight management.

Negative

The first problem is the creation of the category "solid fats and added sugars", abbreviated SoFAS. With the creation of this term, they lump pastured butter together with Crisco and Red Hots. If they've been hiding the evidence that pastured butter, virgin coconut oil or red palm oil contribute to heart disease, I'd like to see it so I can stop eating them!

Another problem is their list of recommendations to curb the obesity epidemic. They say:

The current high rates of overweight and obesity among virtually all subgroups of the population in the United States demonstrate that many Americans are in calorie imbalance—that is, they consume more calories than they expend. To curb the obesity epidemic and improve their health, Americans need to make significant efforts to decrease the total number of calories they consume from foods and beverages and increase calorie expenditure through physical activity.

Looks like we have Sherlock Holmes on the case. Now that we have this information, all we have to do is tell overweight people to eat less and they'll be lean again! What's that, they already know and it's not working?? Someone should tell the USDA.

Jokes aside, I do think energy balance is a huge issue, perhaps even the central issue in chronic disease risk in affluent nations. The basic problem is that Americans are eating more calories than is optimal, and they have a very hard time stopping. It's not because they have less willpower than their stoic ancestors, it's because their bodies have decided that overweight/obesity is the new lean, and they defend that higher level of fat mass against changes. Simply telling an overweight person to eat fewer calories, without changing the dietary context, is not very effective in the long term, due to compensatory mechanisms including hunger and increased metabolic efficiency (fewer calories burned for the same muscular exertion).

What does the USDA recommend to lose fat or maintain leanness?

• Count calories. Doesn't work for most people, although I acknowledge that it is physically possible to lose fat (and lean mass) by restricting calories.
• Reduce sweetened beverages. Thumbs up.
• Serve smaller portions. As far as I know, this rests exclusively on very short-term studies that showed that food consumed at a single meal or three is reduced if portion size is smaller. I guess it can't hurt to try it, but I'm not convinced it will have any effect on long-term body fatness. I think restaurant portion sizes have probably increased because people eat more, rather than the other way around, although both could be true.
  
• Eat foods that are less calorie dense. I think vegetables are healthy, but is it because they're less calorie-dense? Why is dietary fat intake generally not associated with obesity if it's the most calorie-dense substance? Why do many people lose body fat eating energy-dense low-carbohydrate diets? Not convinced, but I'm feeling open minded about this one.
• Exercise more and watch less TV. Exercise is good. But don't let it make you hungry, because then you'll eat more!

Overall, I think their recommendations for fat loss are not very satisfying because they don't address the core reasons Americans aren't in energy balance. Eliminating sweetened beverages and exercising are the most solid advice they offered in my opinion. The rest strikes me as wishy-washy advice that's offered because they have to say something.

At one point, they talk about changes in the US diet that have corresponded with the obesity epidemic:

Average daily calories available per person in the marketplace increased approximately 600 calories, with the greatest increases in the availability of added fats and oils, grains, milk and milk products, and caloric sweeteners.

Let me edit that so it's more complete:

Average daily calories available per person in the marketplace increased approximately 600 calories per day, 250 calories of which were actually consumed (USDA and NHANES). Added fats increased, due to a large increase in seed oil intake, but total fat intake remained approximately the same because of a roughly equal decrease in fatty meat and whole milk consumption (USDA and NHANES). Grain intake, predominantly wheat, increased, as did the consumption of refined sweeteners, predominantly high-fructose corn syrup (USDA).

It reads a bit differently once you have a little more information, doesn't it? Animal fat intake declined considerably, and was replaced by seed oils, in parallel with the obesity and diabetes epidemics. Maybe it contributed, maybe it didn't, but why not just be forthright about it? People appreciate honesty.

Conclusion

Although the 2010 USDA Dietary Guidelines show some promising trends, and contain some good information, I hope you can find a better source than the USDA for your nutrition advice.

Depressed

Feeling really down today. We were supposed to be going to the NEC for the Jewellery show. I really loved it last year and it was so exciting as we were starting our own business and stocking up our shop with goodies and I think I just felt really on the cusp of something awesome.

This year, we had planned to go up tonight and stay in  a Travelodge (oooh the glamour!!!!) and then tomorrow get to the show early and spend the day there. DS is having a sleepover and spending the day at a Friends, so it was just the two of us and I thought it was just going to be nice to be on our own for a day.

However, we are not going.

The room is paid for, but it's going to cost about £150 for the weekend - petrol getting there, dinner tonight, breakfast tomorrow and then lunch etc. DH will probably be tempted to buy some stock for the shop etc etc.

So we just decided not to go as its £150 we can't really afford right now.

So feeling really low, DS is already at the sleepover and I just want to go to bed and snuggle down forever.
Rubbish.

Banana Raisin Muffins

(makes 6 muffins)

Ingredients for recipes:

• ½ cup sugar
  
  


• 1 tsp baking soda
  
  


• ¼ cup vegetable oil
  
  


• ¼ tsp salt
  
  


• ¼ cup low-fat milk
  
  


• ¾ cup flour
  
  


• ¾ cup whole wheat flour
  
  


• 2 medium bananas, mashed (around 1 cup)
  
  


• 1 tsp vanilla
  
  


• ⅓ cup raisins (optional)
  
  

Preparation:

• Preheat oven to 375ºF
  
  


• In a large bowl add sugar, baking soda, salt and flour into a bowl. Stir well to combine ingredients.
  
  


• Add vegetable oil, low-fat milk, mashed bananas and vanilla; mix just until flour is moistened. Fold in raisins.
  
  


• Use a non-stick muffin pan, muffins paper, or coat the pan with oil or cooking spray. Fill muffin cups approximately ⅔ full with batter.
  
  


• Bake for 15-20 minutes or until golden brown. Remove from pan right away and let cool
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving (1 muffin (115 g)): 315 Calories, 5 g Protein, 55 g carbohydrates, 4 g Dietary Fiber, 10 g fat, 1 g saturated fat, 0 mg cholesterol, 321 mg sodium

A Sweet Way To Sneak In Fruit

Make your Memorial Day cookout healthier by pairing lean proteins with fruit salsa.

The low-cal topper not only livens up chicken and fish, it also lets you pack in extra produce. Executive cheft Chris Santos of Stanton Social in New York City suggests mixing 2 cups diced fruit with 1 Tbsp. each minced red onion, red bell pepper, and cilantro; 1 tsp. each chili powder, olive oil, and lime juice; and salt and pepper to taste. Then kick off grilling season with a good-for-you bang.

SHAKE UP YOUR SEAFOOD

Sick of salmon? Here’s another way to get your omega-3s: Cook leaner fillets, like cod, in sunflower oil. According to a study in the Journal of Food Science, doing so ups the amount of heart-healthy fats in the dish.

41 PERCENTAGE OF STORES SELLING SNACKS WITHIN ARM’S REACH OF THE CASH REGISTER

Calorie-packed foods can now be found in furniture stores, pharmacies, and clothing shops, according to researchers at Tulane University. Stash a healthy snack if you plan on running errands for three hours or more.

TURKEY BURGERS

Just because that hamburger’s made from ground turkey doesn’t mean it’s healthier than beef. ”Some turkey burgers contain dark meat and skin, which can make them high in saturated fat and calories,” says Sotiria Tzakas Everett, R.D., a nutritionist at the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City. To save 200 calories and 7 grams of fat over a beef patty, she recommends “opting for ground turkey that’s at least 90 percent lean and contains fewer than 5 grams of saturated fat. Then add flavor by mixing in minced onion, garlic, Dijon mustard, paprika, or hot sauce.”

More Cheese, Please

Make the most of your cheddar by grating instead of slicing it. You’ll release the flavor-reducing compounds—and expose more of your tongue’s surface area to them. A 1-ounce serving equals about ¼ cup, so it will look like you’re eating a lot too.

35/365 - Workout Plan for the Year

When I started this year, I claimed that the best workout is the one you can stick with, and it's true! In order to achieve this, I made a goal that was easy to do and to pick a time and level that would be simple.  I decided I would start with 15 minutes at level 10.

After the first few workouts I realized that I shouldn't have started at a level 10. It's what I was doing before my little hiatus, but I fell out of shape quickly and level 10 straight out actually hurt.  Luckily, my body got used to the level after about a week, so I stuck with it.

Now that it's February, I increased the time by 5 minutes so the total time is now 20 minutes.  I will keep adding 5 minutes each month until I end up doing 30 minute workouts. I also plan on adding push-ups, a kettle bell and whatever else I can find to spice things up.

I know I have a pretty good habit formed, but I'm keeping with the simplicity idea so I can easily keep going.

Feel confident while losing weight

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