How To Choose Between Meal Snacks That Won't Make You Feel Guilty

If you're trying to lose weight, it can be difficult to avoid snacking, especially at parties or when watching TV at night. Here's a list of snacks that you can enjoy while watching your weight.

Gelatin: Gelatin is usually low in fat and there are many that are fat and sugar free. Add sugar free whipped toppings and fruit to make it even more satisfying

Popcorn: Popcorn can be eaten without adding fattening butter. You can also substitute salt with other tasty spices like powdered garlic and basil. It's good to choose the air popped variety, since they contain less fat.

Baked Chips: Baked chips like tortilla chips contain much less fat than the fried ones and you can make them even tastier with low fat or fat free salsa.

Raw Vegetables: Raw vegetables, like celery, carrots and broccoli are another healthy way to snack. Dip them in low fat ranch salad dressing to make them taste even better.

Baked Chicken Nuggets: Baked chicken nuggets are lower in fat than their fried cousins but are just as tasty. Bake them to a crispy golden brown, using a cooking spray instead of oil. This way you can have your nuggets and enjoy them too.

Croutons: Croutons aren't just for salads anymore. They make a great snack, so choose from the low fat varieties for a healthier alternative to chips.

Pita Bread: Pita bread is delicious dipped in a low fat dip and served with fresh vegetables. They're another great alternative to fried potato and tortilla chips.

Guacamole: Guacamole can be made with a smaller amount of avocados and peas to make it low fat. Eat it with baked tortilla chips instead of the fried ones, so you can keep the fat content under control

Deviled Eggs: Deviled eggs are delicious but known to be high in fat. By making them with low fat mayo or a substitute, you can eat them without stressing over the fat content.

There are other healthy snacks that you can indulge yourself with, such as fresh fruit, or the low fat and sugar free versions of ice cream. Low fat frozen yogurt is a healthy alternative to ice cream as are frozen fruit bars.

To help you become further aware of the fat and sugar content in foods, pick up a nutrition guide at the health store. You can also get this information online. This will help you plan you grocery list and fill it with foods that will help you lose weight. You can also bring it with you to restaurants or check to see if the restaurant has one that you can look at before you order. Another way to be careful is to always read the labels on food that you buy.

Choosing low fat alternatives to fattening snacks, you can eat what you love while reducing your waistline.

About the Author:

Gregg Hall is an author living in Navarre Florida. Find more about this as well as Food Gifts Plus at http://www.foodgiftbasketplus.com
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Can You Eat Chocolate On A Diet?

A co-worker of mine once said, "Every person should have a little bit of chocolate every day. It's how I maintain my weight." She said this after a group of coworkers that included myself had just finished eating lunch at a Chinese restaurant (an all you can eat buffet) and were staring at her as she was putting quarters into the candy machine for a chocolate treat. She didn't get a lot of chocolate, just a handful of M&M's. But the rest of us were staring at her, wondering how she could afford the calories after the huge lunch we had all indulged in.

Why were we staring at her? She was slim, trim, and looking great. The rest of us were either on a diet or thinking about going on a diet because we all had excess pounds to lose. Yet, the only person who would indulge in a little chocolate was the skinny person in our group.

I told her she had to explain to us how chocolate helped her maintain her weight because I knew that chocolate bars were a definite contributor to the extra flab I had around my stomach.

She said her mother had taught her that having a small treat every day would help her maintain a healthy weight and never feel deprived. She had been following her mother's advice and had never had a weight problem. She said she had a little chocolate every day, but only a little, never more than a handful or M&M's or half a candy bar. Unlike me, she didn't try to stay away from it as long as possible and then binge on it when the cravings for it got to be too much.

Many weight loss experts are agreeing with this philosophy, that having a little room in a diet for a treat makes it much easier to eat healthy the rest of the time.

If that alone isn't enough reason to make you feel it's okay to have a little bit of chocolate every day (yes, I'm assuming you like chocolate because I'm a chocoholic and can't imagine that anyone wouldn't like to have some chocolate every day), scientific research is showing that dark chocolate has some health benefits.

Dark chocolate has been found to contain flavonoids very similar to those that are in green tea. A few of the health benefits those flavonoid antioxidants can have are: improving digestion, stimulating the kidneys, and improving circulation.

So, indulging in a little dark chocolate every day can not only have health benefits, but could actually help a person stick to their diet the rest of the day because they know they can have a little treat that will satisfy them but not sabotage their efforts to lose weight.

The key is to only have a small amount. Indulging in several candy bars a day is definitely overindulging. My mother-in-law, another person who has never been overweight, buys small snack sized packages of her favorite candy bars and has 2 every day. She says 2 are just enough to satisfy her and keep her happy without her having to worry about weight gain. I think she's on to something. She's in her mid-sixties and she doesn't need to worry about dieting or losing weight. She looks great.

Dorrie Ruplinger has written several articles about weight loss. For a free report on how to lose 10 pounds before Christmas visit
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Weight Loss with Traditional Foods

Many of us think back fondly to times we cannot possibly remember - times and places when voluptuous, even hefty, women were glorified, when a few extra pounds was a sign of beauty rather than a problem to be dealt with . It is a fact that, even today, there are some societies that have quite a different idea about weight gain than we do - especially for women. And there are quite a few reasons why this sort of thinking might not actually be misguided. For a start, women with a few extra pounds - not obese, mind you, just with some meat on their bones - are more fertile than very thin women. Also, a very thin woman might not be able, in a traditional society, to feed her child adequately. Because human ideas of attractiveness follow necessity, it’s natural that very thin women would not have been considered the most desirable in traditional societies. In fact, it’s only in a society full of excess, such as ours, that thinness becomes the desired goal.

On the other hand, it’s also true that few if any traditional societies had the problem with weight that we do. That’s because the food we eat today - while less nutritious than the food our predecessors ate - is also far more plentiful. To put yourself back in the mindset - and the body type - that typified our ancestors, try following a traditional diet.

It takes a bit of willpower - more than just a bit, actually. But not because you are about to starve yourself or cut out whole food groups. On the contrary - the traditional meals that you will eat are hearty and satisfying. Where the will power comes in, though, is in ignoring most if not all of the food messages that are coming at you through advertising and from the packaged foods in your grocery store. The basic idea is to ignore anything that has a brand name on it. Of course, that’s easier said than done.

So what do you eat, then? Well, if you choose to follow the Medieval Peasant Diet, for example, what you do is to pick a staple food and stick to it, more or less day in and day out. On special occasions, you can vary from your staple diet - for example, you can enjoy a restaurant meal now and then, say once a month or so - but for the most part, you stick to your staple diet.

A medieval peasant in Europe would have lived, for the most part, on a type of stew or porridge whose main ingredient was beans or peas. A pot of this stew was kept on the back of the stove at all times, and added to as needed. The main ingredients of the stew never varied, but sometimes bits of meat of vegetables in season would be added.

And basically, that was it. The medieval peasant would typically eat just one main meal a day, and that would consist of ample helpings of the stew, along with some bread and ale. At other times of the day, people might eat a piece of bread and a mug of ale, or maybe some fruit when it was in season. And once in a while, like on a special feast day or holy day (which occurred rather frequently in Medieval Europe - once or twice a month at least) people would eat - and drink - more than that. There might be roasts of meat, for example, or cakes. But these things were not a part of the day-to-day diet.

On the one hand, the Medieval Peasant Diet would probably not pass muster with today’s nutritionists. It seems a bit low on certain nutrients, such as vitamins that come from fruits and vegetables. We should remember that today’s soil is very depleted compared to soil in the middle ages, so we probably need to eat more fruits and vegetables than they did. That’s something to keep in mind if you want to follow this diet for the long term.

On the other hand, keep in mind that this sort of diet - with local variations - sustained humankind for the vast majority of their history. With the exception of nobility (who, incidentally, were the only people susceptible to modern diseases such as obesity, heart disease, and tooth decay until very recently) this diet kept people healthy - and slim - for millennia.

Author:
Michael Bens. For more great information on weight loss, diets, nutrition, and living a great healthy life style visit Gabae Weight Loss

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Fat burning foods and weight loss

We all know about foods that are good for us and have various proven benefits. But many people aren?t aware that there are actually fat-burning foods, which help kick-start your body into shedding excess weight. These wonder-foods can increase the number of fat calories your body burns ? they?re like little diet-helpers, stimulating your metabolism. They are known as ?free foods?, and as you?d expect they are low in calories. However, some of them actually have ?negative? calories, meaning that your body burns more calories metabolising the foods than it absorbs from the food itself. Add them to your diet and see the effect for yourself!

The great news is that such ?superfoods? contain real health benefits in addition to their amazing weight loss assisting properties. These benefits make them ideal components in any weight loss programme. You may be surprised to discover where to find some of these great little helpers.

You normally think of chilli as being found in traditionally unhealthy meals and snacks, but it contains capsaicin, an active ingredient which as a thermogenic agent helps to increase metabolism and the burning of calories and fat. Capsaicin is unsurprisingly found in many natural weight loss formulas ? it is believed to be an appetite suppressant. Cayenne was shown by two Japanese studies to increase metabolism of dietary fats in women ? it also showed a modest reduction in appetite. Capscaicin does even more than this ? it has been shown to relieve sinusitis, psoriasis, migraines and arthritis, improve circulation and stomach conditions and even inhibit the growth of cancer cells. It also works as a good all-round painkiller.

Then there?s bee pollen ? again you might associate that with unhealthiness, as bees can give a nasty sting, but their pollen is quite different. It?s a virtually complete food with an amazing composition of nutrients, enzymes and phytochemicals as well as being 40% protein. It?s meant to stimulate the metabolism as well as helping to flush fat from the body due to its high lecithin content. Pollen also makes for a good appetite suppressant, but has no negative side effects.

You still might not be shaking bee pollen over your dinner, but coconut oil is more likely to be found in your supermarket or kitchen. It?s a saturated fat, and helps to get rid of unwanted body fat, unlike polyunsaturated fats like processed vegetable oils. It really is a low-fat fat, unique from animal saturated fats with its medium chain fatty acids ? these are absorbed directly and used straightaway for energy. Sufferers of diabetes, chronic fatigue and fibromyalgia, digestive disorders, thyroid imbalances, and viral, bacterial and fungal infections have all found that coconut oil helps their condition.

Another ?nasty? natural ingredient with surprising benefits is the nettle. The stingy plant we were all told to stay away from as children contains the neurotransmitter serotonin, which calms and raises the spirits. It also functions as an appetite suppressant, as it plays a part in the feelings of fullness experienced after eating. Serotonin supplements have been designed to fight food cravings and help slimming. Decreased levels of serotonin have been found to be directly linked to overeating obesity. Nettles are reputed to improve weight loss for this reason. They?re also very mineral dense and are detoxifying and cleansing for the body ? amazingly they are also great for the skin, hair and nails, thanks to their sulphur content.

Here?s the really good news ? chocolate can help you lose weight! Cacao or pure chocolate contains chemicals that increase serotonin levels in the brain and suppress the appetite. Serotonin levels can be raised by the amino acid tryptophan in cacao as well as the action of monoamine oxidase enzyme inhibitors (MAO inhibitors). These decrease our body?s ability to break down serotonin so that more of this neurotransmitter remains in the brain, creating feelings of fullness for longer. Cacao is also a great source of antioxidants and has potent aphrodisiac properties, healthy minerals and mood-boosting compounds such as PEA, known as the ?love chemical?. Make sure you get unrefined chocolate, though ? commercial products are full of sugar, hydrogenated fats, milk, additives, agro-chemicals and solvents which cancel out the benefits.

The benefits of green tea have been widely reported. One study indicates that substances in green tea extract may actually promote weight loss. The catechin flavonoids in green tea may alter the body’s use of norepinephrine, a chemical transmitter in the nervous system, to increase the rate of calorie burning. Green tea also lowers cholesterol, reduces the risk of stroke, protects against cancer, prevents teeth cavities and has anti-inflammatory properties. And it even has a pleasant taste.

Another beneficial supplement which is becoming more and more well-known is omega-3 fish oil. These serve many different bodily processes ? they?re especially good for the heart and the immune system, but also help with arthritis, skin conditions, pre-menstrual tension, mental function, improving memory and reducing depressive symptoms. It reduces insulin levels in the body ? insulin promotes the use of fat for storage and reduces the use of fat for fuel, hence lower insulin levels mean greater conversion of fat for energy rather than storage.

Omega-3 is most abundant in oily fish like sardines, salmon and mackerel. Plant sources include flaxseeds (the richest plant source), walnuts, pumpkin seeds, green leafy vegetables, evening primrose oil, wheat germ and spirulina.

It?s possible to boost your immune system, lower your cholesterol, improve your energy and generally give your health a big help by eating the right foods. The body is usually in a state of homeostasis, meaning that your body automatically tries to keep its internal environment constant. Exercising more and cutting calories makes your body adjust, making changes to stop you losing critical body fat ? push it too far and it goes into survival mode, grimly hanging on to all the calories it can. What you need to do is understand metabolism and coax your body to release stored fats.

There are two metabolic phases ? anabolism and catabolism, which occur constantly and simultaneously. If you don?t eat enough or give your body the right nutrients it will go into a heightened state of catabolism, meaning you build less muscle ? this is slow metabolism. To lose weight and improve your health you should aim for high metabolism ? a greater degree of anabolism.

You may in fact need to eat more in order to lose weight ? it?s not as simple as saying ?just eat less?. Your body will hang on more tightly to calories if it doesn?t get enough nutrition. If you eat more calories more frequently you raise your metabolism. If you get your calorie intake right, you will see improvement and feel it too. This is where ?negative calorie? foods come in. Eating them makes the body exert more energy than contained in the foods themselves, so just eating them gives you a potential for net loss of calories.

Along with that omega-3 fish oil, these foods are all negative calorie foods:

Vegetables: Asparagus, fennel, gourd, aubergine, broccoli, leek, cabbage, lettuce, carrots, marrow, cauliflower, peppers, celery, chicory, radish, spinach, cress, tomato, cucumber, turnip

Fruit: Apricot, blackberry, mandarin orange, cantaloupe and honeydew melon and watermelon, clementines, peaches, plums, damsons, raspberries, grapefruit, rhubarb, guava, strawberry, lemon, tangerine.

So where do I go from here, well it?s easy, eat the right amount of calories you need for that day, exercise moderately daily and snack throughout the day on the negative foods that are listed above and your waist line will begin to change for the better.

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Want Permanent weight loss results? Healthy Eating is the Key

The confusion about eating healthy and dieting will now be cleared up, all in one easy sentence. Are you ready? Everyone is different.

The confusion about eating healthy and dieting will now be cleared up, all in one easy sentence. Are you ready? Everyone is different.

What is healthy for one person is not going to be the best diet for everyone else. You are different than everyone else. What food is best for you is not necessarily going to be what is right for everyone else. Some people do well on meat, others dont. Some people are fine with lots of carbs, others not. What food is best for you is really dependent on you and your lifestyle.

I will make it really simple to help you figure out what is good. There are a couple of general rules of thumb that apply to everyone. They are really simple. Are you ready?

1.Fresh
2.Pure

It is that simple. All the food you eat, no matter what kind you eat, should be fresh and pure. It is that simple. Then, just listen to your inner knowing, and it will tell you what to eat that is fresh and pure.

If you are craving steak, eat steak. If you want veggies, eat veggies. If you want some fruit, eat fruit. If you want some nuts or seeds, eat nuts and seeds. When your choices of food are always from the fresh and pure categories, you will eat exactly what you need to eat without having to worry about your carbs, calories, fat, cholesterol, or anything. Its so simple.

So what does fresh mean? Fresh generally means not in a can or box. Most things that are put into cans and boxes are old and dead. The life force has been long gone from the food. It is no longer fresh. Now, stuff in a box or can may be fresh, but it usually isnt. Frozen stuff can go either way. Frozen stuff is usually fresher than boxed or canned stuff. It has to be, because it cannot last as long frozen as it can in a box or can.

What does Pure mean? This means nothing artificial and nothing added, including poisons, pesticides or, one of the biggest culprits, refined carbohydrates, commonly called sugar. Sugar is added to almost everything in a regular grocery store. Even many things in a supposed health food store have sugar added. Pure usually includes the food being organic.

It is my position that if a food product meets the categories of both fresh and pure, it is not inherently bad, ever. There is no one food that is right for everyone and there is no food that if fresh and pure, is wrong for everyone either.

Some people are better off not eating late at night, others are. Some people do well skipping breakfast, others dont. Some people do well with three big meals, others do better snacking all day long. Some do better with variety, some do better with the same thing over and over again. It is really different for everyone.

Choose foods that you want to eat, that sound good to you that are fresh and pure. Listen to your inner wisdom and what it is telling you to eat, and you will be just fine. And Coincidentally, eating healthy and resetting your weight-o-stat is the only permanent “weight loss” solution.

Author: Dr. Jamie

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The 20/80 Rule Of Eating

The 80/20 Rule of Healthy Eating January is the month we all resolve to eat well. But that doesn’t mean our plates must always be filled with broccoli and Brussels sprouts or that we have to swear off the snacks, desserts and other foods we love, which may be, nutritionally speaking, not so good for us. Although we may need to taper the serving.

Many of us know that keeping our bodies well hydrated is essential for good health and for weight loss. Drinking 6 to 8 glasses of water every day is recommended and yet many people find this difficult to do.


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