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Burn Fat Around the Clock

DP — Tue, 07 Sep 2010 13:48:59 +0000

Do you wake up about the same time every day sans alarm clock? Does your tummy start grumbling a few minutes past your regular lunch hour? That’s your ingrained body clock, and researchers now know that circadian rhythms — a 24-hour cycle that maintains your body’s schedule — play an important role in sleep, mood and weight gain.

Weight loss plans

Circadian rhythms are indelibly linked to weight because they affect body temperature, blood pressure, heart rate and hormones. Research conducted at Oregon Health and Science University suggests that during the “wake phase,” you metabolize food faster to provide the body with energy in the form of calories. In the “sleep phase,” your digestive tract slows down, body temperature drops and mental alertness decreases.

Make the most of your own circadian rhythms by following our body clock guidelines to lose weight, boost stamina and get fitter faster.

6 a.m.

Your biological ticktock starts the moment you wake up and is affected by how long you’ve slept. According to the National Institutes of Health, circadian rhythms are produced by natural factors within the body, but they’re also affected by signals from the environment. Light is the main cue, which turns on or off genes that control sleep-wake cycles, hormone release and other body functions.

What to do: Buy blackout curtains, turn your phone off and catch up on at least eight hours of sleep per night.

7 a.m.

Many studies suggest that sleep loss increases hunger and slows metabolism. Sleep loss has, in fact, been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, if you lose sleep or wake prematurely, you may continue to feel hungry all day despite food intake.

What to do: Each morning, create a healthy wake-up regimen, such as a few minutes of stretching in the shower or in-bed meditation before bolting out and rushing through a harried morning routine.

8 a.m.

Are you a morning exerciser? Eating 100 to 200 grams of carbohydrates within two hours of high-intensity exercise (either before or after) is essential to building energy stores for training. Waiting longer than two hours results in 50 percent less glycogen stored in the muscle and a less effective recovery. It may also lead to injury.

What to do: Lace up your walking or running shoes and blast about 300 calories in 30 minutes. If you did not eat a healthy breakfast before exercise, replenish carbohydrates afterward with a yogurt smoothie or a glass of OJ and several wheat crackers until you can hit the breakfast table or coffee shop.

9 a.m.

Stressed about an early-morning meeting and tempted to nosh jelly donuts on your way to work? How about a little exercise instead? “Try releasing toxins first thing in the morning to stabilize your weight loss attempts,” said registered dietician Joan Clark, co-author of “The Complete Idiot’s Guide to the Glycemic Index .” “We carry stress in our muscles and getting out the kinks early in the day may relieve tension headaches and backaches.”

What to do: Lie in bed or on the floor and bring knees into your chest to stretch the lower back, then rock side to side slowly with eyes closed. Progress to 10 minutes of your favorite stretches.

10 a.m.

The early bird who gets the worm also has the longest amount of time in which to blitz off those breakfast calories! The moment food enters your stomach, energy from digestion is allocated to deal with it. Eat lean sources of protein to prevent energy spikes throughout the day.

What to do: Grab a breakfast of lean protein and healthy carbs, such as an egg white omelet with a cup of veggies and a little cheese, or even a whole-wheat English muffin with fruit and a dab of cream cheese.

11 a.m.

Prior to a lunchtime sandwich drink two 8-ounce cups of natural green tea (no sugar added). A study in the American Journal of Clinical Nutrition found that green tea extract, taken over a 24-hour period, increases metabolic rate by up to four percent. These effects are probably due to the high concentrations of catechin polyphenols, which boost fat oxidation.

What to do: Brew natural green tea leaves and keep a chilled batch in your travel mug, in the car, or on top your desk or dresser.

Noon

Drink two or three 8-ounce glasses of water if you have not already done so! Water helps maintain healthy body weight by suppressing appetite, reducing the body’s level of sodium and maintaining muscle tone. “It’s also necessary for proper kidney function, but it’s so easy to take water for granted,” said Dr. Donald Hensrud, co-author of “The Mayo Clinic Diet.” “Water cushions joints, carries waste away and protects your organs and tissues, too.”

What to do: For the body to metabolize properly, you should drink half your body weight in ounces per day, said Hensrud. If you weigh 130 pounds, for example, drink a minimum of 65 ounces of water, about eight 8-ounce cups.

1 p.m.

Plan meals wisely: Lunch should contain protein, healthy fats, complex carbohydrates and non-starchy veggies to sustain stamina and curb cravings later. Make sure lunch is packed with fiber, too. “The high-fiber content of vegetables, fruit and whole grains bulk up your diet so you feel satiated longer,” said Hensrud. You require 25 to 35 grams a day!

What to do: To bypass bloating, feel alert and optimize digestion, incorporate oatmeal and apples into breakfast; whole-wheat bread and vegetables into lunch; and beans, legumes and greens into dinner.

2 p.m.

Have a pickle for a snack! That’s right: Acidic foods significantly lower the glycemic index of a midday meal by one-third. What does that mean to dieters? “The slower your carbohydrates break down, the lower their glycemic index and the healthier your food intake,” said dietitian Clark. “Acidic foods slow the emptying of your stomach, which is a boon to any weight loss plan.”

What to do: Nibble acidic foods such as pickles, tangy salsa, marinated veggies or sourdough bread for lunch or snacks. Other acidic foods include horseradish, pickled beets, lemon juice and pickled herring.

3 p.m.

Watch water intake midday: You may have to increase daily consumption during intense exercise as well as in hotter temperatures. (Psst: Medications require an increase of water intake, too, so check with your doctor.)

What to do: A good way to make sure you drink enough is to carry a stainless steel bottle of water with you at all times. Add sliced citrus to make it tastier.

4 p.m.

This is your lowest energy point, when body temperature drops and cravings creep up. Sleep loss may interfere with the body’s ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes overproduction of insulin, which can lead to body fat storage and insulin resistance, critical to the development of diabetes.

What to do: Your body truly craves sleep now, according to your body clock: Try a short 20-minute power nap to rejuvenate. If that’s impossible, head outdoors in the sunshine to boost stamina and reset your body clock. If cravings strike, try chewing sugar-free gum or a fiber-filled apple.

5 p.m.

Physical co-ordination, stamina and metabolic rate peak! Perfect time to slate a game of doubles tennis or schedule an early-evening kickboxing class.

What to do: Thirty minutes pre-workout, nibble a handful of raw almonds and drink a cup of green tea or even a small, low-fat mocha latte to fuel up. Natural appetite suppressants, like the caffeine in green tea or iced coffee, rebalance your brain and curb cravings.

6 p.m.

In the early evening, core temperature is at its warmest, which makes your muscles and joints supple and helps you sidestep exercise strains and side stitches. Early-evening workouts that target your endurance muscles, such as core training, hardcore yoga stretching, and step-interval workouts, are best now.

What to do: Try a Power Pilates class or a Core Fusion DVD and you’ll feel pumped and primed for action all night long.

7 p.m.

Hunger levels rise now, so drink another cup of green tea or sip soup before dinner to curb appetite. Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with green tea extract consumed 60 percent less food after seven days of daily injections, which may have something to do with the blood sugar-regulating effects of green tea.

What to do: If you are still craving solids but don’t want to ruin your appetite for dinner, try snacking on fresh fruit slices such as apple, watermelon, peach or orange, since these fruits have high water and fiber content.

8 p.m.

High-cortisol hormone production brought on by, say, a horrid commute or a brawl with your boyfriend, can set off an unhealthy chain reaction that puts your body into evening crisis mode. Rebalancing brain chemistry with a balanced meal and a five-minute meditation sends out signals of well-being to combat these fight-or-flight hormones. More reasons to make dinner a simple, slow and contented affair.

What to do: Eat a meal high in omega-3 fish oils to help you drop inches and soothe stress. Studies at the University of South Australia found that eating omega-3 fish oil combined with moderate aerobic exercise jump-starts weight loss. Stir-fry a salmon filet (use peanut oil or other omega fatty acids) with two cups of cruciferous veggies and watch the pounds (and anxiety!) melt away.

9 p.m.

Sip a cup of warm milk since the carbohydrate and insulin released make it easier for tryptophan to be absorbed into the brain, making you sleepy. Being fully hydrated regulates the body’s temperature and helps muscles contract, which, in turn, leads to a more productive workout tomorrow, not to mention a more restful night’s sleep.

What to do: Wind down gradually during evening hours with great conversation and good company. Alternate: If water or milk won’t cut it, sip a glass of antioxidant-rich red wine in the evening as a lower-calorie option to fattening bedtime snacks.

10 p.m.

Can you padlock your fridge? Avoid eating additional calories in the evening, since your body gears up to extract all the nutrients you took in during the day. Eating food late at night and going to sleep forces the body to expend energy on digestion during sleep time, which is neither effective for dieting nor for snoozing.

What to do: Brush and floss your teeth so you’re not tempted to nosh.

11 p.m.

Sustained high cortisol levels (and production of other stress hormones) can lead to intense cravings and binge eating at night, so it’s important to adopt a calming bedtime ritual, such as taking a bath, playing with your kids or reading a book for several minutes before lying down.

What to do: Jot personal notes into a food and exercise diary before you hit the sack, including workout times, calorie counts and other mind-body notes. Identify your weak willpower moments, as well as your most satisfying meals, and you’ll set yourself up for success tomorrow.

Midnight

You should be sleeping now, not stressing! Studies show that decreased amounts of deep REM sleep can lead to increased food intake. Abnormal circadian rhythms have also been associated with depression, bipolar disorder and seasonal affective disorder.

What to do: Understand what makes your biological clock tick from day to day, which will lead to healthy weight loss, regular workouts and a happier life.

For more help with your weight loss plans, visit our site here – Slimtrim1.com

Weight Loss Plans

6 Trips for Bikini Season

DP — Wed, 19 May 2010 02:04:09 +0000

A plateau is a lovely thing when you get to it after hiking all day. It’s not, when describing your fitness efforts!

Plateauing means that despite dragging your body to the gym every day, it’s gone into slacker mode. Your weight won’t budge, your muscles go on hiatus. Bikini season is only three months away. This is no time for your workout to conk out.

Enter The Hollywood Trainer, Jeanette Jenkins, with jumper cables. “People get into an exercise rut,” says Jenkins, whose students have included Queen Latifah and Christina Applegate. “You can go to the gym for 30 minutes and burn 300 calories. Or go and burn 600. You can literally double the amount.”

Here, she shows six ways to do that——techniques she perfected for her new super fat-blaster DVD, “Bikini Boot Camp.” “In my other DVDs, even I dilly dallied—I put down the weights, took a little breather. But on this one, there’s not a moment to think about resting. It’s boom, boom, boom, next, next, next. We maximized the calorie burn for the time spent. And you can definitely do that with your own workout.”

1. Combine upper and lower body: For example, instead of standing there doing biceps curls with dumbbells, add simultaneous stationary lunges.

2. Shuffle with your walk: During a 30-minute power walk, include 5 intervals of side shuffles lasting 60 seconds to 2 minutes each.

3. Insert cardio blasts: Instead of resting or texting between sets on the weight machines, do 25 to 30 jumping jacks, alternating knee lifts, or front kicks.

4. Wear a weighted vest: This will double your burn while walking, hiking, running, or taking a cardio class.

5. Do drop sets: For weight training, start off each set with the heaviest amount you can lift for 10 to 15 reps; then drop the weight 50 percent and continue to 25 reps.

6. Bump up your weights. While taking a sculpting class, push yourself to use 2 to 3 pounds more than you normally would. “It will make an incredible difference,” says Jeanette.

To help complete your bikini season goals, SlimTrim can help. Click here to learn more!

How to Eat Right at Work

DP — Fri, 30 Apr 2010 20:38:47 +0000

Other than getting a good night’s sleep, there’s probably no other thing that impacts your productivity and mood at work more than what you eat. Yet you probably give little thought to what you consume before and during work, defaulting instead to what’s convenient, cheap, and tasty. And when you do think twice about what you eat, it’s usually in the context of a diet that’s focused on losing weight rather than improving your cognitive functioning and energy levels. Fortunately, there are a few basic food rules that go a long way towards achieving these latter goals. Here are the best of them.

Things you will need:

* A new food attitude: Carbs are not the enemy. Neither is fat. Eliminating certain food groups may help your waistline, but it will hurt your brain functioning.
* A stash of snacks: To keep your brain well fueled, you can’t let yourself get too hungry. Have a ready supply of trail mix, peanut-butter crackers, or Snickers bars at work. The combination of carbs and protein in these snacks will stabilize your blood sugar, fill you up, and keep you energized.
* Some willpower: Big meals actually reduce the supply of energy to your brain and leave you feeling sleepy for hours. Eat half of what you order, and take the rest home.

1. Balance What You Eat, Whenever You Eat

In 1956, the United States Department of Agriculture produced its “Basic Four” guide promoting the daily consumption of foods from four main groups — meat, dairy, grains, and vegetables. But today, nutritionists talk about a different set of food groups —proteins, carbohydrates (which produce glucose), fats, and fiber — and a different way to combine them. Instead of having a few helpings from each group every day, they recommend having something from each of the four groups every time you sit down to eat. And, yes, that includes carbs, which certain popular diets restrict. Why? Because the combination of carbs and protein (and to a lesser extent, fats and fiber) regulates your glucose levels and keeps your mood and mental ability on an even keel.

Moreover, each food group brings unique brain-boosting benefits to the table. “Research suggests that meals with more protein and fats are associated with better-sustained attention, focus, and concentration,” says Tufts research psychologist Kristen D’Anci. “Meals that have a higher carbohydrate content seem to be more calming and have fairly consistent positive effects with memory.” Cut back on either group and you’re missing half the benefits that food can offer.

2. Neglect Carbs at Your Own Peril

The research here is clear: Cutting carbs may shrink your waistline, but doing so will shrink your brainpower, too. “The popular low-carb and no-carb diets have the strongest potential for negative impact on thinking and cognition,” says Tufts psychology professor Holly A. Taylor. In a 2008 study Taylor conducted, dieters who lowered their blood-sugar levels by cutting carbohydrates from their meals immediately performed worse on memory-based tasks than those who simply reduced total calories by the same amount. When they started eating carbs again, their memory skills quickly rebounded.

Brain cells require twice the amount of energy needed by other cells in your body because they never rest. And high-carb foods like pasta, bread, fruit, and rice produce the brain’s favorite fuel — glucose. “Your brain only wants to burn glucose,” says Shawn Talbott, a nutritional biochemist and author of A Guide to Understanding Dietary Supplements: Magic Bullets or Modern Snake Oil. It can burn protein if it has to, Talbott adds, “but it’s like trying to run a gasoline engine on diesel.”

If you are on a low-carb diet, we’re not suggesting you go out and eat a loaf of Wonder Bread. There are plenty of “good” carbs (such as fruit, vegetables, and brown rice) that will supply your brain with all the fuel it needs.

3. Pack in the Protein

Proteins such as meat, fish, dairy, eggs, beans, and nuts slow the absorption of glucose so your brain gets a long and steady flow of fuel, rather than the brief blast you get from eating carbs and sugary foods (fats and fiber also help with this). And protein also brings its own set of brain boosters to the party. The amino acids found in meats, poultry, fish, and eggs help produce the neurotransmitters — serotonin, dopamine, and norepinephrine — that keep us focused, energetic, and upbeat.

Studies also suggest that certain minerals typically found in high-protein foods also enhance memory. A 2005 study by the U.S. Department of Agriculture found that adding zinc — found in meat, seafood, eggs, and milk — to the diets of middle-school kids improved their memories and attention spans. After receiving 20 milligrams of zinc a day, five days a week, for 10 to 12 weeks, their reaction time decreased by 12 percent, their word recognition rose 9 percent, and their ability to sustain attention on a task increased 6 percent.

4. Eat Smaller Amounts, and Eat More Frequently

If you want to keep up your energy and performance levels, the last thing you need is a three-course lunch (or a three-egg cheese omelet for breakfast). The same thing goes for big dinners if you’re working late. Too much food — even if it’s well balanced — is going to make you drowsy because it introduces too much glucose for your body to handle at one time. When that happens, your liver reacts by storing the glucose, and your brain actually gets less fuel than it needs. “If you eat too much, you’re going to get sleepy, and there’s really no way to recover from that,” says Talbott. “Five to six small meals tend to make people perform much better than three squares.”

5. Fat Is Beautiful … for Your Brain

You probably know that omega-3 fatty acids are good for your heart. But they’re great brain food, too. The fats found in salmon, walnuts, and kiwi improve learning and memory and help fight against mental disorders like depression, schizophrenia, and dementia, according to a 2008 report from the Brain Research Institute at UCLA. The fats support the synapses in the brain where much of our cognitive functioning occurs.

6. How to Keep Things in Proportion

In addition to controlling your carb intake, portion and proportion play a big role in regulating glucose. Talbott recommends a highly sophisticated tool for measuring food amounts — your hand. Whether it’s breakfast, lunch, or dinner, he says the portions are the same: “Your fist is the size of the carbs; your palm is the size of the protein. Make an OK sign with your thumb and index finger, and that’s how much fat you should have. Open your hand as wide as it can go; that’s the amount of fruits and vegetables. That’s going to be a well-balanced mix.”
By Gail Belsky for CBS MoneyWatch.com

Lastly, have fun…
For more great ideas on how to lose weight with a healthy lifestyle, visit SlimTrim now.

Great article on eating healthy

DP — Thu, 08 Apr 2010 12:57:14 +0000

We just read this and thought it really hit home on the small and subtle changes you can make for a healthier lifestyle for you and your family. Of course this isnt the only ’secret’ out there. Its really a balance of diet and exercise. And of course, SlimTrim can help you with your long term plans.

Check out the article here….

Kitchen Daily from 4.7.10

To learn more about Slimtrim weight loss, visit our site here.

www.SlimTrim1.com

Cheers folks and get ready for bikini season soon.

www.slimtrim1.com

DP — Fri, 26 Mar 2010 01:38:49 +0000

New Site Live!

DP — Sat, 02 Jan 2010 15:31:10 +0000

Hope you all had a great holiday and wonderful New Year!

Now the fun part starts and that is committing to our NY resolutions. I know that I ate at will the past 2 weeks but knew that my dieting was just around the corner.

Thankfully, I have a powerful ally in SlimTrim, which has won over our most staunch critics (friends and family) as an all natural and powerful way to curb your cravings. All formulas, along with exercise, is making me feel confident that this will be the formula I need to drop those remaining few lbs…

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Till next time. Eat slim, stay trim.

Probiotics..How they work for you!

DP — Tue, 01 Dec 2009 16:57:16 +0000

Believe it or not, the human body contains more bacteria living inside than individual cells: 100 trillion microorganisms live in our gastrointestinal tract as compared with a “mere” 10 trillion human cells in our body. And one of the best kinds of microorganisms we can have flourishing inside our bodies are the probiotics, the healthy bacteria that live in our intestines or gut. Now, new research from the Stanford University School of Medicine and Stanford Hospital and Clinics suggests probiotics might even enhance weight-loss programs.

The Stanford researchers first noticed the beneficial effects of probiotics on weight when working with extremely obese patients who’ve had gastric-bypass surgery. But studies are showing that the benefits of probiotics are not limited to those who’ve had this medical procedure.

So why are probiotics assisting with weight loss? Several studies have suggested that the guts of normal-weight people contain a different mix or balance of the types and amounts of bacteria that are found in the intestines of overweight folks. One study even found these same imbalances among the microorganisms in 7-year-old kids who were overweight.

Could it be that bad bacteria are causing at least some of our weight issues? Is it possible that one day we’ll just ingest a dollop of “weight-friendly” bacteria to bring our body size under control?

It’s too soon to know exactly where this discovery will lead, so here are my recommendations:

* Be sure to include foods in your diet that contain probiotics, such as yogurt.
* Avoid brands of yogurt that have the “fruit” at the bottom and instead go with low-fat, low-sugar varieties that contain plenty of protein and calcium. A cup of yogurt is a great snack to hold you over in between meals or after a workout. Greek yogurts are especially high in protein.

* Make prebiotics part of your regular diet as well. Prebiotics–tiny fibers found in some fruits and vegetables–just happen to be what probiotics and other good bacteria eat. Good sources of prebiotics include wheat, bananas, onions, garlic, and leeks. (Europeans eat far more prebiotics than do people in the U.S–might this explain part of the weight discrepancy between the U.S. and European populations?)

* If you have digestive issues, be sure to talk with your doctor or dietitian about “pharmaceutical-grade” probiotics, which are the equivalent of prescription-strength good bacteria.

Don’t even think about starting to load up on probiotics so that you can slack off on exercise or ignore your healthy eating plan. There is no miracle probiotic cure in the pipeline!

Please visit www.SlimTrim1.com for more weight loss ideas!

Diet Food List

DP — Tue, 17 Nov 2009 18:21:32 +0000

Wow, here is your game plan for not only a holiday diet, but a healthy lifestyle!

Please include SlimTrim as part of your daily planning. Click here to learn more (now available for $19.99)

Healthy Diet Foods List

One of the biggest problems people seem to have about being on a weight loss diet is the selection of foods they are going to be allowed to eat. Not to mention, the selection of foods they are no longer going to be allowed to eat. With certain unbalanced diets (for example, low carb) this may be true.

With The Lose Weight Diet, it is false.

The big fear some people have is that they would get tired and/or bored of eating the same healthy diet foods over and over again. Some people may even go as far as to say it’s impossible to consistently eat the same few healthy foods every single day for a long period of time without either falling off the diet or just going insane. Well, first of all, that’s not quite true.

For the most part, I eat the same foods at the same times of the same days every single week/month/year and have been doing so for years now. I realize how crazy that may sound to some people, but to me there’s nothing wrong with it. It’s very convenient and simple. Plus, I really like the foods I eat. I am perfectly happy with these foods. After all, that’s why I made them a part of my diet in the first place.

I am certainly not telling anyone to eat like this, and you certainly don’t have to. I’m just saying some people just don’t need that much variety in their diet.

If you happen to be like this too, great.

However, if you are the type of person who DOES want variety in your weight loss diet because you WOULD get tired of eating the same foods over and over again, then this list is for you.

I have separated the foods into 3 categories:
- good sources of protein
- good sources of carbs
- good sources of fat

Keep in mind though, the key to The Lose Weight Diet (or any weight loss diet for that matter) is total calories consumed. As you learned earlier, weight loss happens when you are in a calorie deficit, meaning you are taking in less calories than your maintenance level and are therefore burning more calories than you consume.

So, while the foods on this list would all make great additions to your diet (for both weight loss and all around health), you need to make sure you stay within your calorie range. Also try to stay close to the guidelines suggested regarding how much protein, carbs and fat your diet should consist of.

With all of that being said, here’s a list of acceptable and healthy diet foods:

Good Sources Of Protein

Chicken (without skin)
Turkey (without skin)
Lean cuts of beef
Lean cuts of pork
Lean cuts of lamb
Lean cuts of veal
Eggs
Egg whites
Tuna fish
Salmon
Shrimp
Lobster
Flounder
Sardines
Snapper
Swordfish
Trout
Crab
Clams
Scallops
Milk (2% or skim)
Cottage cheese (low fat/non fat)
Yogurt (low fat/non fat)
Tofu
Black beans
Garbanzo beans (aka chick peas)
Kidney beans
Lentils
Lima beans
Navy beans
Pinto beans
Miso
Soybeans
Peanuts
Almonds
Cashews
Hazelnuts
Pecans
Pistachio nuts
Natural peanut butter
Pumpkin seeds
Sunflower seeds
Protein powder, protein shakes and protein bars

Good Sources Of Carbs

Brown Rice
100% whole wheat bread
100% whole wheat bagels
100% whole wheat pita bread
Whole wheat/whole grain pasta
Sweet potatoes
Yams
Oatmeal
Buckwheat
Bulgur
Bran cereals
Garbanzo beans (aka chick peas)
Kidney beans
Black beans
Lentils
Navy beans
Pinto beans
Lima Beans

Fruits And Vegetables

Apple
Orange
Plum
Banana
Grapes
Strawberries
Peaches
Pears
Cantaloupe
Pineapple
Broccoli
Brussels sprouts
Cabbage
Asparagus
Spinach
Lettuce
Romaine lettuce
Avocado
Cucumber
Eggplant
Tomato
Cauliflower
Celery
Turnip
Bok choy
Mushrooms
Peppers
Green peas

Good Sources Of Fat

Salmon
Mackerel
Herring
Anchovies
Sardines
Scallops
Halibut
Fish oil supplements
Peanuts
Almonds
Walnuts
Cashews
Natural peanut butter
Olive oil (extra-virgin)
Flax seeds
Flax seed oil
Pumpkin seeds
Sunflower seeds

In closing, again be sure to include SlimTrim as part of your daily food plan. Click here to learn more (now available for $19.99)

A Healthy Diet over the Holidays!

DP — Fri, 13 Nov 2009 03:16:40 +0000

A slimming diet must provide all of the nutrients that the body needs. As these nutrients have to come from a lower calorie intake, it is important to cut right down on confectionery, cakes, biscuits, and sugary and alcoholic drinks
, which are relatively high in calories but low in nutrients. The diet should be based on lower-calorie, nutritious foods
such as vegetables, fruit, lean meat, poultry, fish. low-fat dairy products, bread and cereals.

Of all the major components of food, fat is the most concentrated source of energy. At nine Calories per gram, fat provides more than twice as many calories as protein and carbohydrate at four Calories per gram, Reducing the amount of fat in the diet is therefore the most effective way to reduce calorie intake. In order to help reduce your fat intake, chose lean cuts of meat and trim all visible fat before cooking. Avoid high-fat meats such as sausages, bacon and minced beef. Poultry should be eaten without the skin, and fish should be steamed, grilled, baked or microwaved rather than fried. Sweet and savoury pies and pastries, biscuits, cakes, crisps and nuts are all high in fat and are best avoided on a slimming diet. Replace full-fat dairy products with low-fat alternatives. Pure alcohol has seven Calories per gram, so cutting down on alcohol is also an effective way to help weight loss
. It is best to aim for a steady weight loss of 450-900g(1-21b) a week, which will result in a reduction of body fat. Increasing your calorie expenditure through regular exercise-three times a week for a minimum of 20 minutes – will help to burn fat, and tone up the muscles for a leaner shape.

There is a misconception that starchy staple foods such as bread, rice potatoes and pasta are fattening. In fact, these are not eaten with a lot of fat, these staples can be eaten in fairly large amounts on a slimming diet. Starchy foods help to satisfy the appetite because they are filling rather than fattening. Wholegrain foods such as wholemeal bread and brown rice are preferable to refined foods, as they provide significantly more vitamins, minerals and fiber.

To learn more how you can lose weight with a healthy diet and lifestyle, visit www.slimtrim1.com. Now in stock!

Keep Weight off During Holidays!

DP — Thu, 29 Oct 2009 20:22:17 +0000

With the Holiday season fast approaching, you may have concerns about keeping those extra pounds at bay. It seems that even though the holidays themselves are only a few actual days, food is in abundance from Thanksgiving through New Year’s, and temptation can be overwhelming. The following tips can help you survive the season with minimal damage.

Keep the focus on family and friends

All too often, the emphasis is on the food rather than spending time with those we love. If you try to keep the focus on family and friends, this can help you shift mental gears and see the food as secondary. Yes, many people have food traditions that make the holidays special, but this is usually only a dish or two. However, when you think about it, is it really the food that makes the holiday, or the memories that the food invokes? Go ahead and make you favorite holiday dishes, but keep portions a reasonable size and focus on the time together. Also, try to avoid the feeling that you have to stuff yourself on your favorite holiday meals because you won’t have the opportunity for another year. This type of “all or nothing” thinking can make you act in ways you might not otherwise.

Eat Only Until You’re Full

We’ve all heard this one before, but it bears repeating because it is so easy to overeat during the holidays. This includes not only the actual days, such as Thanksgiving, Christmas, and New Year’s, but also in between. This is a season of leftovers, and tasty ones at that, which can make overeating easy. Because the holidays involve a lot of parties, conversation, and occasional drinking, it can be very easy to get distracted by the mood and “forget” that you’re on your third cream puff. Make a conscious effort to monitor your level of fullness and stop when you start feeling full. This can be easier said than done, but the extra effort can be worth it. Are the few moments of gratification worth the many hours afterward feeling miserable? In the moment, yes, which is why it takes a conscious effort to monitor intake.

Choose Your Parties Wisely

While it’s tempting to accept every invitation, consider the long-term effects. Do you really need to attend every party that comes your way? Not necessarily. Yes, parties are great fun, but they are also an area where temptation is great and willpower is low. As your holiday invitations come rolling in, consider the ones that are important. The office party, for example, may be one that you need to attend to stay in good graces with the boss; the party hosted by a co-worker that you barely know can probably be skipped. It can be hard enough avoiding all the goodies that people bring to the office and well-meaning friends give for gifts; adding extra social gatherings only makes it harder to say no or to limit your intake.

Focus on Your Long Term Goals

When you think about it, the holiday season is relatively short, even though it feels like it’s a few months straight of nothing but eating. However, if you break it down, there’s a manageable lull between Thanksgiving and Christmas, and even between Christmas and New Years. As you navigate the actual holiday days and your chosen parties, keep your long-term goals at the forefront of your mind. Yes, the holiday treats are tasty and tempting. Think of the little ways you can enjoy the holidays and still keep the bigger picture in mind. As you reach for that second helping, ask yourself if the short-term satisfaction is worth the long-term costs.

Keep your confidence up!

During the holiday season, with so much going on, it’s very easy to throw your good eating habits and diet plans out the window for two months. Sweets and baked goods are constantly available, and it may just seem like too much to try to keep to your plans. However, throwing in the towel simply sets you up for failure. If you believe that it’s pointless to try to eat well, then you probably will see those extra pounds creep on. Remind yourself that, with a little bit of planning, it is possible to make it through the season with minimal damage, but you do need a bit of confidence in yourself.

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