Must Follow Weight Loss Tips Part 3

Soup Kitchen

A tried-and-true take on eating better? Eat more soup. Packed with veggies, lean chicken, and low-calorie broths, soups aren't just nutritious, they're super easy to prepare, too.

Focus on Food

The more aware you are of your food, the more control you'll be able to exert as you eat it. Whether you're at the breakfast table or grabbing dinner, take a moment to enjoy your meal instead of using it as another opportunity to multi-task.

Dairy Queen

Cutting back on dairy (especially fatty cheeses) is a great dieting strategy. But don't eliminate calcium-rich foods entirely. Not only are they good for bone health, but they also help the nervous system and serve as a low-fat form of protein. Enjoy a glass of skim milk daily and chow down on green, leafy vegetables as much as possible.

Treat Yourself

It's okay to splurge from time to time, but try to incorprate the principles of your diet as much as possible when you do. If you're craving a BLT, order a side salad, so you'll be encouraged to eat the leafy greens before the greasy grub.

Storage Wars

Out of sight, out of mind. Store your favorite snacks up high (or down low, depending on height) in your kitchen to make it harder for you to reach for them on the fly.

Get Global

Get creative with your edamame. Not only are these high-protein pods packed with good fiber, but you can cook them in a number of ways (broiled with fresh garlic, for example) to create tasty heart-healthy snacks.

In the Ball Park

The recommended serving size for a bowl of pasta or cereal is one cup, or the size of a baseball.

The Morning After

After a night of eating, drinking, and being too merry, get back on the good-diet wagon by having a healthy breakfast. Everyone breaks diet streaks. The hard part is staying committed after the fact.

Making Bread

Always, always, always choose brown, whole-wheat or grain bread over white slices. The process to make white loaves strips away all the good nutrients. Also, check to make sure your brown bread is made with whole wheat, grains, or oats.

Rice Market

When shopping for rice, look for brown rice that says it's "unrefined." This means that the fiber and nutrients are still in tact, which will leave you feeling fuller, longer when you finally make that Indian dish you've meaning to try.


Via Real Beauty

Are You Addicted to Diet Soda?

5 easy ways to banish your bad habit—and improve your health in the process.


1.Get your fizz on elsewhere. It tastes good. We get it. With its bubbly fizz and sweet flavor, soda makes for one lip-smacking beverage. But you can trick your mind—and taste buds—into thinking the same thing about a number of different drinks such as sparkling water or naturally carbonated, sugar-free fruit beverages. Keri M. Gans, a New York-based nutrition consultant and American Dietetic Association spokesperson, offers a refreshing alternative. "Drink some seltzer with a splash of juice for a little flavoring." Adding chopped-up fruit such as lime or watermelon to water will also boost flavor in a perfectly healthy way.

2. Find a caffeine substitute. It's late afternoon and you've lost your pep. You're craving caffeine. Your first instinct is to race to the vending machine for a carbonated diet drink. But rather than sip on something laced with hard-to-pronounce artificial sweeteners, explore other energizing options. And creamy, sugary coffee drinks won't cut it. Turn to green tea, fruit smoothies, or a variety of other healthy creative alternatives to power through the afternoon

3. Change your attitude! It's normal to believe that gulping down a can of diet soda, instead of regular soda, will shave calories off your daily intake, but that kind of mentality will get you in trouble. After observing the association between diet drinks and weight gain, Richard Mattes, a nutrition scientist at Purdue University, says that most diet-soda drinkers assume they're allowed to indulge in more calories. "That's not a fault of the product itself, but it's how people chose to use it," he tells The Los Angeles Times. "Simply adding [diet soda] to the diet does not promote weight gain or weight loss."

4. Hydrate with H20. Though diet soda doesn't cause dehydration, those who habitually guzzle it down tend to use it as a replacement for plain old H20. Try to keep a refillable water bottle handy at all times and take a long swig before you drink anything else. "Water is probably your best bet to stay hydrated," says Katherine Zeratsky, a Mayo Clinic nutritionist. "It's calorie-free, caffeine-free, inexpensive, and readily available."

5. Don't quit cold turkey! If you're a diet soda lover, it won't be easy to swear off the pop right away. And that's okay! Wean yourself off slowly and be prepared for withdrawal symptoms. It will get easier over time. In fact, you may soon find that you prefer other, healthier drinks.

Via Shape.com

Must-Follow Weight Loss Tips Part 2

Aromatherapy

Trick your senses into submission by lighting a sweet-smelling candle next time you crave a decadent dessert.

Farmer's Market

Buying local isn't just good for your community, it's good for your pant size, too! In-season produce has richer flavors, which will satisfy your appetite more than frozen or imported varieties.

Get Seedy

Yes, they get stuck in your teeth, but adding certain seeds, like chia and brown flax, to your diet is an easy way to infuse more soluble fiber and minerals into your grub. They can also help speed up metabolism and reduce blood pressure. Win, win! (Just start carrying toothpicks.)

Pre-Pack Snacks

The key to dieting is moderation—even when it comes to healthy foods. Pre-pack fruit and veggie snacks to get instant portion control and have a stockpile of treats to take with you on the go.

Set a Timer

It takes 20 minutes for your brain to register if you're full. Set a timer next time you want more food after eating to see if you're still hungry.

Food Star

Love baking but hate feeling tempted by sweet, buttery goods? Use a cookbook for diabetics to find out how to recreate cookie and cake recipes sans sugar and extra carbs.

Basta, Pasta!

Good-for-you nutrients and fiber are largely removed from white pasta to make it denser and sweeter. This ultimately makes you hungry, soon after eating. So, leave spaghetti night to the kids and fill up on salad.

Tapas Trick

Middle Eastern foods contain many good-for-you ingredients, but that doesn't mean you can eat with abandon. Two tablespoons of hummus (the recommended serving size) is equivalent to the size of a golf ball. Think about that next time you reach for more pita

Diva Diners

With obesity on the rise, more and more dining establishments are willing to accommodate healthier meal substitutions and requests, even if they're not listed on the menu. Politely ask your waitress or waiter if it's possible to tweak your order to be more waist-friendly. Just remember to tip her handsomely!

Order an App

Portion sizes at restaurants are double, sometimes triple, the recommended amount. Next time you go out, order an appetizer as your meal and add a side of veggies if you're still hungry.

Via Real Beauty

Must-Follow Weight Loss Tips

Hunger Games

Trick your mind into thinking there's more food in front of you by using a side or salad plate instead of an over-sized charger.

Kitchen Door

At parties with circulating trays of treats, avoid standing near the kitchen door. The waiters will offer you first dibs on delicious hors d'oevures, which just might be too tempting to turn down

Meal Maven

The best defense against mid-week takeout? Cook and store five dinner-time meals on Sunday night that you can reheat as needed during the work week.

Watt's Up?

The recommended portion size for a single-serving of ice cream is technically one half-cup, roughly the size of one light bulb.

Work Week

An easy way to stay on track with food, and still occasionally indulge? Stick to your diet during the work week (when you can pre-pack lunches and make healthy dinners in advance), and then cut loose a little bit on Saturday or Sunday. Keep your noshing in moderation, but treat yourself to one of your favorite meals as a reward for being so good the rest of the week.

Think Small

As a general rule of thumb, breakfast should be your biggest meal of the day (since you have the most time to burn it off), and dinner should be your smallest.

Pill Popper

Take your vitamins. Not only will it keep your metabolism at an optimum level, but it will also ensure that you're getting all the necessary nutrients as you diet.

Pizza Face

Give your pizza a makeover. Regular varieties are full of refined sugars (thick crusts) and saturated fat (oily sauces and gooey cheese). So, instead, opt for thin-crust pies and sparse amounts of traditional toppings. Add nutritional value—and flavor—by piling on dressed salad greens and fresh veggies.

Bubble Yum

Chew sugarless gum as a quick fix for times when you're craving a sweet treat. Bonus? You'll erase all signs of coffee breath, too!

Eat More Veggies

Love the idea of going vegetarian but lack the resolve? Pick one night a week and cook a vegetarian meal. Meatless Mondays, here we come!

Via Real Beauty

Your stay-young meal plan

This mix-and-match menu will slow down your body's clock.

Here's an easy-to-follow meal plan that combines all the laws of eating to stave off the aging process: colorful fruits and vegetables, healthy fats, red wine and green tea, and whole grains. And because research shows that reducing calories by 25 percent has impressive anti-aging benefits, this diet contains around 1,700 calories a day—about a quarter fewer calories than the average requirement for an active 30-year-old woman. Each day, simply choose a meal or snack from each category, and you're done!

Breakfast

>8 oz fat-free plain yogurt mixed with 1/2 c raspberries; 8 oz green tea

>1 slice toasted whole-grain bread with 2 Tbsp peanut butter (or other nut butter, like almond); 3/4 c strawberries

> 3/4 c high-fiber cereal with 1 c fat-free milk and 1/2 banana Snacks (two a day)

>6 oz (or a 100-calorie pack) low-fat popcorn sprinkled with 2 Tbsp freshly grated Parmesan cheese

>A mini-sandwich: 1 slice whole-grain bread with 1 oz low-fat cheese and 1 tsp mustard; 3/4 c blueberries

>3 graham crackers with 2 Tbsp low-fat whipped cream cheese and 1/4 c berries of your choice

>1 Tbsp peanut butter on 2 whole-grain crackers; 8 oz raspberry iced tea

Lunch

>A salad of 2 c mixed greens, 1/4 c tomatoes, 1/4 c carrots, 1/4 c red cabbage, 1/3 c chickpeas, 1/3 c red beans, 1/3 c edamame, and 1 oz slivered almonds, tossed with 1 Tbsp olive oil and as much red-wine or balsamic vinegar as you'd like; 1 plum; 8 oz sparkling water mixed with 1/4 c pomegranate juice and a twist of lime

>A sandwich made with 2 oz white turkey, 3 spinach leaves, 2 slices tomato, and 1 Tbsp mustard on 2 slices whole-grain bread; 1 c red grapes; 8 oz green tea

>4-egg-white omelet made with 5 spinach leaves, 1/2 c diced red peppers, and 1 slice low-fat cheese; a small whole-wheat pita; 3/4 c grape tomatoes mixed with 1/4 c diced avocado; 3/4 c blackberries

Dinner

>3 oz grilled wild Alaskan salmon; 1 c brussels sprouts and 1/2 c sliced beets sauteed in 1 tsp extra-virgin olive oil; 1 small baked sweet potato; 1 glass red wine

>5 oz grilled albacore tuna; 1/2 c whole-wheat pasta tossed with 1/2 c broccoli and garlic to taste sauteed in 1 tsp olive oil; salad of 1 c red-leaf lettuce and 1/4 c shredded fresh beets topped with 1 Tbsp chopped pecans and 1 Tbsp dried cranberries and tossed with 1 tsp olive oil; 1/2 pink grapefruit; 1 glass red wine

>Veggie burger on a whole-wheat bun; 1/3 c brown rice; 1/3 c beans; 1 c sauteed yellow and green squash; a salad of 1 c mesclun, 1/4 c shredded carrots, 1 Tbsp chopped walnuts, and 1/2 c diced apple; 1 glass red wine

Via Women's Health

9 "diet" foods that make you hungrier

1. Light yogurt

The blast of sweet (often artificial) flavor causes the stomach to start producing gastric juices. With only four to six ounces of yogurt and no fat in a typical container, the body doesn’t have enough food to digest leaving the tummy rumbling for more.

Better choice: Nolan likes the creaminess and high protein content of plain, low-fat Greek yogurt. Add fruit and a sprinkle of cinnamon for flavor. If you choose the non-fat variety, add a tablespoon of sunflower seeds for crunch and satisfaction—the fat in nuts and seeds is slow to digest so a small serving keeps you feeling full.

2. Puffed cereal with skim milk

The combo of skim milk and puffed cereal has too few calories to keep you energized for long. Many dieters reach for puffed cereal because it looks filling in a big bowl. However, the low fiber content leaves you wanting more soon after breakfast. Puffed cereal also has a high glycemic index, which causes blood sugar to drop after an initial boost of energy.

Better choice: Rolled or steel cut oats. Oatmeal is high in fiber, which makes it a satisfying breakfast. Add a spoonful of maple brown sugar if you need something sweet. Cooking your own plain oatmeal and adding a small amount of sweetener is much more nutritious than using pre-sweetened packets. Nolan likes to cook oats with low fat milk or stir in a tablespoon of peanut butter for even more stick-to-your-ribs goodness.

3. Big green salad with low fat or fat free dressing

The typical dieters’ lunch of a salad with low fat dressing can have a boomerang effect on the appetite. It’s full of fiber and visually filling but the low protein and fat content won’t satisfy for long. Stay away from fat-free dressings, which are loaded with sugar.

Better choice. Add three to six ounces of lean protein such as lean beef, chicken, or beans (the leaner the choice, the more you should eat) to your salad bowl.

4. Rice cakes

One rice cake=good, four rice cakes=overindulgence. And that’s about how many it will take to feel truly satisfied. Low in fiber with a high glycemic index, these classic diet snacks won’t leave your tank full for long.

Better choice: Spread a tablespoon of peanut butter or cream cheese onto a rice cake for a more balanced nosh. Or choose whole grain crackers with a spread or small portion of cheese for fiber and carbs plus protein.

5. Chewing gum

A little stick of gum is a stealth saboteur. While some chewing gum advocates say that it can stave off snacking, Nolan disagrees. She explains that the burst of flavor gets the gastric juices flowing. The act of chewing revs the digestive system even more, preparing it for a meal. If you want an express ticket to the all-you-can-eat buffet, chomp on some gum.

Better choice: We all have our munchy days, so if you are just looking for something to keep your mouth busy, air-popped corn or raw veggies are a safer bet.

6. Diet soda

Like gum, the sweet flavor wakes up the digestive process with no nutritional pay off which stimulates the appetite. Caffeine and carbonation may dampen your hunger pangs for a short time only to have them come roaring back along with an energy slump. If that’s not enough to make you rethink your daily fix, a study carried out by the University of Texas Health Center in San Antonio showed that people who consumed diet soda had a 70-500% increase of abdominal fat over ten years compared to those who didn’t drink diet soda.

Better choice: Drinking a hot beverage can slow down the appetite and allow you to think through your craving. Also, sometimes thirst signals are confused with hunger, so you may just need hydration. Non-caffeinated herbal teas won’t cause an energy crash.

7. Apple

Yes, apples are great for you—they contain lots of vitamins and fiber, but a single apple is not a balanced snack. If you don’t eat anything else with your afternoon apple, you may overeat at dinner.

Better choice: Apple with 5-10 almonds or a cheese stick. Spend a few more calories on your snack so you won’t be ravenous later

8. Low-calorie frozen entrees

Light frozen entrees contain little fiber and only about half the calories you will need to feel satiated. They are also loaded with salt. If you don’t have another option, look for a frozen dinner that contains 400-500 calories, 20-30 grams of protein, around 5 grams of fat, and 5-10 grams of fiber.

Better choice: If you are too busy to cook, Nolan suggests an “assembly based meal.” Roast chicken from the deli, a slice of whole grain bread, some salad bar vegetables, and a piece of fruit add up to a quick, healthy dinner.

9. Fat-free graham crackers or other baked goods

Nolan says people who are watching their weight tend to automatically reach for food labeled “fat free” on the package assuming it is more diet-friendly than the regular version. However, when manufacturers make fat-free foods, they often up the sugar content. Check the nutritional information on the back--the light versions sometimes contain more calories.

Better choice: Regular graham cracker. A small indulgence such as a graham cracker or square of quality chocolate keeps things interesting and won’t break the bank calorie-wise. Nolan points out that boredom is the enemy of dieters and causes people to fall of the wagon. “You are better off eating real food and more calories and feeling physically and emotionally satisfied than eating ‘diet food’ and being hungry in an hour.”

Via Shine

6 Fat Burning Foods In Your Home Right Now.

1. Oatmeal. Eliminate the instant for the unflavored, unsalted and unsweetened Quaker Oats or Irish stone cut oats. If you have the need for sweetened oatmeal, berries, especially raspberries gives off that sweet taste with the smell of fresh berries in the morning. Oatmeal lowers your cholesterol levels and it contains large amounts of soluble fiber that flushes out the bad acids hiding in the stomach.

2. Almonds or any other unsalted nuts. The monounsaturated fats and fiber in almonds and many other unsalted nuts suppresses your appetite which causes you not to be hungry and crave foods that are high in carbs. They are rich in vitamin e and their monounsaturated fats help lower your LDL cholesterol, the bad cholesterol, and raise your HDL cholesterol level, the good cholesterol.

3. Olive Oil. It has been proven that olive oil controls hunger and keeps your cholesterol under control. Olive oil is known to fight against skin cancer, colon diseases, and coronary heart disease and it also promotes a healthy heart. One ounce of Extra Virgin Olive Oil gives you 85% of the daily value needed. Put down that canola and corn oil!

4. Whole Grains. Whole Grains are the right kind of carbs for your body. The fiber keeps you from getting hungry so you should always by whole grain or 100% whole wheat breads. How much should you consume a day? 14 grams per 1000 calories.

5. Green Veggies. Skip the iceberg lettuce and whip up a salad that consist of Romaine, Spinach, or Arugula filled with broccoli! Green veggies are loaded with fiber which gets you filled up on small portions.

6. Iced Tea. I’m 100% positive that everyone has unsweetened Iced Tea in their home. It has been proven that iced tea burns a total of 266 calories a dayso put down those sodas and coffee and drink you some tea. Also, iced tea speeds up your metabolism. Remember: Steer clear of bottled teas because it will not have the same effects. Lets brew some tea!

8 Ways to Stay Full Longer

Eight surprising ways to stave off hunger and, ultimately, unwanted inches.


1. Eat fatty foods. It sounds strange, but zapping all the fat from your diet will actually make you fatter. Your body needs unsaturated (a.k.a. “good”) fats to function properly and stay energized as well as absorb certain vitamins. Need some incentive? A recent study by researchers at the University of California, Irvine, showed that the unsaturated fat found in avocados and olive oil is converted into a compound that curbs your hunger. Just be careful not to overdo it. Make sure that only 30 percent of your daily calories come from fat, says Rania Batayneh, MPH, a nutritionist in private practice in San Francisco and Portland. If you’re operating on a 1,500-calorie diet, your meals should contain a maximum of 10 percent saturated fat, Batayneh says.


2. Chew gum. Even though you don’t technically consume gum, you can still feel fuller from it. A study found that if you chew gum for 60 minutes in the morning, you’ll consume 67 fewer calories at lunch. “There is some evidence that chewing gum can help with feelings of satiety and reduced appetite,” says Elaine Rush, PhD, professor at Auckland University of Technology. “The possible mechanism is not clear, but is [thought to be] associated with the chewing action as well as the taste, smell and flow of saliva.” To keep your choppers in good health, make sure the gum is sugarless; the sugar in gum wreaks havoc on your teeth. Plus, sugarless gum improves the flow of saliva, which further suppresses your appetite, Dr. Rush adds.


3. Snack on almonds. These all-natural treats contain fiber and unsaturated fat, which combine to create a superpower that makes you feel full. Not only that, a recent study found that you can shrink your waist by a whopping 14 percent if you eat a handful of almonds daily for just half a year. However, almonds are high in calories, so stick to no more than 3 ounces daily for the best weight-loss results.


4. Return carbohydrates to your diet. We know carbs and starches were practically banned a few years ago, but now they’re back and we’re learning that they’re way better for you than previously thought. Just like there are good and bad fats, not all carbohydrates are created equal. Opt for complex carbs, found in fruits, vegetables and whole grains, which take longer to digest and therefore help keep you feeling full. Potatoes also take a long time to break down due to a type of starch that resists digestive enzymes. Batayneh says, “Potatoes can actually work in your favor,” and often recommends that her clients eat half of a large potato every day with lunch. For even more nutritional value, go for a sweet potato, which is high in fiber and vitamins A and C.


5. Chow down on grapefruit. A study found that people who ate half of a grapefruit with breakfast, lunch and dinner lost nearly 4 pounds in just three months. That’s because grapefruit lowers your insulin, which regulates your fat metabolism, suppressing your appetite and burning calories faster. Unfortunately, the same can’t be said for citrus juices, which typically contain a lot of sugar. If you want to have the grapefruit in juice form, squeeze it yourself and don’t add any sweetener.


6. Hit the gym. Going to the gym doesn’t just help you burn calories; a study in the American Journal of Physiology found that doing an hour of cardio will reduce your appetite for up to two hours after you’re done. The cardio reduces your levels of ghrelin (a hormone which increases your appetite) and increases levels of the hormone which suppresses your appetite. However, doing the same cardio day after day can eventually cause any positive effects it has on your metabolism to plateau. Be sure to mix it up at least twice a month with a variety of exercises, like biking, rowing, running and the elliptical machine.


7. Try aromatherapy. It may sound new-agey, but a study found that people who smelled peppermint every two hours ate 2,700 fewer calories weekly, which caused them to lose a pound every week. The smell works on your brain, tricking you into thinking you’ve eaten and are therefore fuller than you actually are. Sniffing the peppermint more frequently works even better, so light a candle and you’ll be golden.


8. Grab some blueberries. Blueberries affect the genes in charge of fat-burning and storage, so eating them not only makes you feel full, but also helps get rid of extra belly fat, says Mitchell Seymour, PhD, research scientist. In Dr. Seymour’s study, the participants ate a cup of blueberries every day for three months, and lost 3 percent of their body fat. If fresh blueberries are out of season, eat frozen ones to get the same benefits.

Via Women's Day

5 Things You Didn’t Know About Carbs.

Not all carbs are created equal. Refined carbs, which are found in white bread and white pasta, sugar, cookies and cakes, offer little in the way of nutrition and get broken down by your body and used quickly. When you eat them, you may get a temporary burst of energy, but you’ll inevitably feel tired or hungry again soon after.

On the other hand, complex carbs (such as vegetables and whole-grain products) don’t cause the same spike in blood sugar levels. Your body breaks them down much more slowly, so you feel fuller longer. What’s more, high-quality carbs come packed with other nutrients like fiber, vitamins and minerals.

1. Eating carbs won’t necessarily make you gain weight.

Research shows that most people lose the same amount of weight whether they follow a low-carb, lowfat or Mediterranean diet. That’s because calories matter most: Eat too many calories (from bread, pasta or anything else) and you’ll gain weight; eat less than you burn and you’ll lose weight.

The catch: Starchy carbs are high in calories, so you have to keep serving sizes small—but many people find it all too easy to go overboard on pasta, potatoes, rice and even the better-for-you whole grains like whole-wheat pasta or brown rice. Not sure if you’re eating too much? Your rice, pasta and potato portions at each meal should be about the size of a standard tennis ball. If you tend to eat more than that at one meal, just cut back at another.

2. Pasta, bread and rice aren’t the only carbs.

Vegetables, fruit and even dairy foods also contain carbs. But grains tend to pack more than these other foods (although some starchy veggies like potatoes, corn, peas and butternut squash are relatively high in carbs, too).



Treat yourself to one of these 7 low-fat pasta dishes.
A good rule of thumb: Go for as many nonstarchy veggies (leafy greens, mushrooms, etc.) as you want, plus two fruits and three to six servings a day of starchy vegetables or grains (ideally whole grains) each day. A serving size equals a half-cup of cooked rice or pasta, one slice of bread, a cup of cereal or one small potato.

3. Your body burns off carbs the same way no matter when you eat them.

From a weight-loss perspective, how many calories you eat overall matters most: Having 1 cup of brown rice at dinner affects your metabolism the same way as eating 1 cup at lunch. Still, I recommend going light on carbs at dinner; since that tends to be the largest meal of the day, it’s when people tend to overdo it. If you’re trying to shed pounds and big piles of pasta and second helpings of potatoes are often part of your evening meal, consider cutting out starchy carbs at dinner for a little while to jump-start your weight loss. After a few weeks you can add them back, but try not to have them every night (at least not until you can get a handle on portion control).

4. Just because a bread or cracker is brown doesn’t mean it’s whole-grain.

Many whole-grain products, like oatmeal, are naturally light in color. And manufacturers often add molasses or caramel coloring to foods made with refined grains to make them look like whole-grain products. Pumpernickel bread, for example, isn’t usually whole-grain (neither is rye bread, in case you were wondering). So don’t trust your eyes! The best way to tell if a bread, cereal or cracker is whole-grain is to check the ingredients list.



Keep in mind that a package may say multigrain, high-fiber or made with whole grains, but that’s no guarantee that the product is 100% whole-grain—or even good for you. Your best bets are foods that list the grain preceded by the words whole or whole-grain (for example, whole wheat, whole oats, whole rye, etc.) as the very first ingredient. Keep an eye out for the yellow stamp from the Whole Grains Council (look for the version that says “100% Whole Grain”).

Also, pay attention to the other ingredients listed. Is there trans fat (partially hydrogenated oil), lots of added sugar or corn syrup, or tons of processed ingredients you can’t pronounce? If so, put that item back on the shelf.

5. It’s OK to ease yourself into whole grains.

I know many people complain that whole-grain pasta is gummy or coarse; being careful not to overcook it can help a lot. Or you may prefer the taste of a 100% whole-grain brown rice- or quinoa-based pasta to the whole-wheat kind.

Still not happy? Try mixing half of your usual white pasta with half of a whole-grain variety. (You can also do this with cereal, starting with 1/2 corn flakes and 1/2 bran flakes, for example.) Or try a whole-grain pasta blend, like Ronzoni Healthy Harvest, which is made with a mix of whole-wheat flour and white flour. Consider these baby steps toward eventually choosing 100% whole-grain pasta and cereal.

Another option: If you’re not usually a fan of whole-wheat bread, check out “white whole-wheat.” It’s made with a type of wheat that has a softer texture and milder taste, so it’s more like the traditional white bread that you’re probably used to eating. Just keep in mind that many white whole-wheat breads aren’t 100% whole-grain—companies often mix in some regular flour. But nutritionally, they’re definitely a step up from plain old white bread.

Via Women's Day

The new Nordic diet: the next big weight loss trend?

As a whole, the diet contains some of the staples of classic cold-weather climate cooking: fish, nuts, legumes, fruits, berries, raw vegetables like cabbage, game meat, and Nordic starches, such as oats.

Like the much-touted Mediterranean diet, foods rich in omega fatty acids and anti-oxidants lead the pack, but with the Nordic diet the ingredients aren't reliant on a Mediterranean climate.

Antioxidant-rich berries that thrive in northern parts of Europe (blueberries, cloudberries), greens like kale and cabbage that promote healthy blood flow, and lean game meats like elk and lamb are all part of the Danish foodie’s plan for a healthier lifestyle.

Another staple of the diet: moderation not starvation. In his manifesto on the “principles of good flavors,” Meyer offers these pointers that can be integrated into any meal plan, regardless of whether you're eating reindeer meat or turkey, cloudberries or blueberries.

Eat the food grown in your region

Meyer believes in eating locally, and getting creative with the food growing in your area in season. Not only does it challenge the cook to be creative but there's historical evidence that our species thrived on our regional foods long before we had processed starches in our pantry and produce shipped from across the globe.

Home-cooked meals are key

He suggests preparing simple meals from scratch for between 30 minutes to an hour a day, to help rethink diet as more of a lifestyle, or hobby of sorts. Adding a cultural, familial element to food, rather than a grab-and-go notion, can psychologically change the way people think about their diet.

Eat more side dishes

The more, the merrier and the healthier, according to Meyer. Side dishes are key to long-term healthy eating, so long as they're simply prepared vegetables. "Toss yesterday's leftover boiled or steamed vegetables with a little vinegar, capers, mustard, broad-leaf parsley and olive oil,” he suggests. “Boil some red beets and put some quality salt, grated horseradish or mustard, and vinegar on the table. Use the pulse button on your food processor to mince the remainder of a portion of boiled legumes with some cumin, yogurt, lemon, mint, sugar and chili to create a cohesive and luscious thick mass, pour it into a bowl and add a splash of a high-quality virgin olive oil.” It’s the opposite of portion control, but he believes the lack of simplicity and the bevy of flavors will lead to less binge-eating out boredom.

Replace fat with sweetness

Instead of dousing kale in oil or deep-frying your veggies, you can replace your buttery fixes with a hint of sugar-based condiments. “If you use balsamic vinegar or some other vinegar with sweet overtones to make a vinaigrette, you need far less oil than you would for a classic vinaigrette with white or red wine vinegar.” He also suggests honey or molasses in place of fatty oils to bring out the flavors in bitter root veggies. Another tip from Meyer: Season leftover meat with a touch of vinegar instead of oil to bring out the juicy tenderness.

Season with more than just salt and pepper

Fresh herbs are crucial to Meyer’s healthier philosophy, as are sweet and sour flavorings.Everything from wine, to apple vinegars and lime juices, to yogurt all “offset the flavors of mild or even sweet ingredients such as most vegetables. Even grains, meat and fish can be enhanced with a dollop of yogurt or a splash of citrus instead of a slather of butter.

Your seasonings can also be sides

Meyer isn’t big on sugary unnatural condiments like ketchup. Instead he suggests lining the side of your plate with flavor enhancers like pickled gherkins, red beets, tamarind, rhubarb, and even tomatoes. An all-natural substitute to a processed, sugary condiment isn't just healthier, it makes eating more interesting.

Meyer’s principles are designed to prevent what he calls “relapses” into unhealthy binge eating. “You are not on a diet,” he asserts in his manifesto. The idea of dieting, he believes, promotes a concept of deprivation, which isn’t sustainable in the long term.With his meal plan catching on worldwide (in the UK, there's a copycat cookbook, and Stanford University students recently got a preview of Meyer's principles during a health conference), Meyer is turning his efforts back to his country. He hopes to implement his principles in Danish schools, where a childhood obesity epidemic looms.

The Best and Worst Appetizers for Your Waistline

Those to Forget:

1. Frozen
Appetizers made from scratch tend to be better options than frozen or packaged. If it looks like an appetizer was whipped up in a microwave or oven, or was bought at BJs or Costco, stay clear. Often, they are highly processed, contain lots of saturated fats and are filled with preservatives. Some to Avoid: Meatballs, mini-quiches, mini-pizzas, mini anything, dumplings, egg-rolls, spanakopita, pigs in a blanket.

2. Pass on the Puff
Puff pastry is one of the largest offenders of unhealthy appetizers. Most puff pastry or filo dough appetizers are full of butter and refined flours. Some to Avoid: Spanakopita, cheesepuffs, anything wrapped in puff pastry, mini-crescents, pigs in a blanket.

3. Fried
Whether homemade or not, fried foods are full of excess calories, saturated fat and potentially even trans fat. Further, they can play with your digestive tract and cause you to feel gassy and uncomfortable. Some to Avoid: Chicken fingers, fried Buffalo wings, egg rolls, fried shrimp.
4. Refined Carbohydrates
Breads and crackers tend to be made with refined flours, and often require high-fat accompaniments, such as cheese or spreads. If you can find a whole-grain cracker or slice of bread, opt for those instead.

Those to Enjoy:

1. Plant-Based
Those appetizers that are predominantly plant based (veggies or fruit) provide fiber and vitamins and minerals. Some to Enjoy: Crudites, fruit, veggies and dip, veggies or fruit wrapped in ham, stuffed mushrooms.

2. Dips
Avoid mayo- or cream-based dips. Further, when enjoying dips, choose veggies to dip rather than the conventional chip, cracker or piece of bread. The veggies will provide you a lot more nutritional value. Some to Enjoy: Hummus (contains protein and fiber), salsa (naturally low in fat), and bean dips or spreads (also high in fiber and protein).

3. Lean Protein
Those appetizers that contain lean protein will help to satiate your appetite and will balance out the heavier carbohydrate based appetizers. Some to Enjoy: Chicken skewers, shrimp cocktail, tenderloin on pumpernickel bread, salmon and dill on whole wheat crackers.

4. Olives
These are filled with monounsaturated fats…and are generally low in calories olive for olive.

Those to Moderate:

1. Nuts
Nuts are healthy and tasty, filled with lots of healthy fats, fiber, and protein. Eat these in moderation, however, so as to not overdo your fat intake. A good amount is about a quarter cup of nuts (an egg or golf ball’s worth).

2. Cheese
Cheese is wonderfully delicious and full of protein, but it is still high in saturated fat. Try to limit yourself to one ounce (four dice or a thumb’s worth).


Via Divine Caroline

9 Steps to Beginning a Low-Carb Diet

Low-Carb Diet Step #1: Skip the dinner rolls
Bread isn't bad for you, especially if it's whole grain. But if you had a sandwich at lunch or toast with your eggs at breakfast, that's probably all the bread you need for the day. Look at what these restaurants are serving instead of the traditional bread and butter.

Low-Carb Diet Step #2: Trade the tortilla for a lettuce leaf wrap.
Wrap the lettuce around canned tuna or salmon, shredded carrots, diced celery, and pepper slices. You can even make low-carb tacos with this technique.

Low-Carb Diet Step #3: Hold your sandwich together with eggplant slices instead of bread.
Broil the eggplant until brown, then add sliced mozzarella and tomato. Also, try replacing eggplant slices for lasagna noodles in your favorite recipe.

Low-Carb Diet Step #4: Mash cauliflower instead of potatoes.
Add steamed cauliflower to your blender and purée with enough skim milk to make it velvety. Then drizzle with olive oil and season with salt and pepper.

Low-Carb Diet Step #5: Make cauliflower "rice."
Using a food processor, shred cauliflower until its texture resembles rice, then lightly steam. Add this cauliflower "rice" to recipes that call for cooked rice.

Low-Carb Diet Step #6: Indulge in parsnip and carrot "fries."
Cut down the length of parsnips and carrots to make long, thin strips of the vegetables. Place on a baking sheet, drizzle with olive oil, sprinkle with salt and pepper, and roast in a 400°F (200°C) oven for about 40 minutes.

Low-Carb Diet Step #7: Replace potato salad with coleslaw.
Coleslaw makes a great side dish — cabbage is low in calories and high in fiber. For the dressing, whisk together ⅔ cup light sour cream, ⅔ cup plain nonfat yogurt, ¼ cup cider vinegar, 1 tablespoon of light mayo, and 4 teaspoons sugar. Toss with 8 cups shredded red and green cabbage, 60 grams blue cheese, 4 Granny Smith apples cut into wedges, and 2 slivered red peppers.

Low-Carb Diet Step #8: Cut your pasta in half
Serve yourself half of a cup of pasta instead of a whole cup and bulk it up with sautéed peppers, mushrooms, spinach, or other vegetables.


Low-Carb Diet Step #9: Feel a carb craving coming on? Drink a glass of water
Then, wait 15 minutes. If you're still craving a particular food, put one serving on a plate and sit down at a table to eat it. When you're done, get out of the kitchen. It will keep you from overeating without feeling deprived.

Via Reader's Digest