Get healthy without dieting!

Don’t diet, just eat healthy.

There are several fad diets that will lead to successful weight loss if you follow them exactly as they are designed. That doesn’t mean every food that fits into a diet is a healthy food, but it does mean you have to change your eating patterns to fit the diet’s rules.

Rather than worry about following a fad diet, think about your health and your lifestyle instead. Start by learning which foods are good for you.

The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren’t good for you.

Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn’t.

Shop for lean meats and don’t forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.
Processed lunch meats, hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don’t want in your body. If you love these meats, you can find healthier versions sold at health food stores.

Remember to eat a variety of foods to get all of the vitamins and minerals you need to be healthy.
Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water.

Unhealthy Foods

• Battered and deep fried foods
• Sugary sodas
• Processed lunch meats
• Greasy snack chips
• White bread and refined pasta
• Most canned spaghetti and ravioli
• Sugary breakfast cereals
• Frozen fried chicken, fish sticks and corn dogs

Healthy Foods

• Green and brightly colored vegetables
• Dark leafy greens and lettuce
• Fresh fruits and berries
• Lean turkey and chicken
• Nuts, dried fruits and healthy snacks
• Whole grain breads and pasta
• Healthy cooking oils like canola and olive oils
• Grass fed beef and bison
• Cold water oily ocean fish
• Low fat milk or soy beverages
• Nuts, seeds, and legumes

Assess Your Lifestyle Once you learn which foods are good for you, you need to look at your eating habits. If the foods you eat are not healthy, you might want to work within your habits and current lifestyle conditions, since they are usually tough to change. Consider these questions, then read on for tips to help you add healthy foods:

• Do you eat because you are bored, sad, or happy?
• Do you snack in front of the TV without even giving it much thought?
• Are most of your meals eaten at home or in restaurants?
• How often do you eat fast food?
• Do you like to cook?
• How often do you grocery shop?
• Do you skip breakfast or lunch, then overeat later in the day?
• How big are the portions you consume?
• Do you crave sweets?
• Are there foods you won’t give up?

Healthy eating is not about strict nutrition philosophies, unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Feel Full Fast

“Ahhh…” Satisfaction (sat-is-fak-shuhn); who doesn’t love that wonderful feeling after a good, healthy meal? Below are some key pieces of advice on keeping you satisfied, both faster and longer.
1.) Fiber: Foods that are full of fiber fill you up with fewer calories. Fiber is found in complex carbs that come from whole grain products such as bread, pasta, cereal, etc. Fiber is also found in many fruits and vegetables. Avoid simple carbs (refined flour) such as candy, soda, and other junk food.
2.) Fruits and veggies: Not only are fruits and veggies loaded with fiber, but they are also loaded with good ole’ H2O. Eat your water; hydration never tasted this good! Have the mid-morning/afternoon munchies? Grab an apple, orange, etc. to keep your hunger at bay until your next meal.
3.) Lean protein: Protein is ranked high amongst the foods that help keep you feeling satisfied for a longer time frame. Protein doesn’t have to come from lean meats such as chicken, fish, or turkey. Protein can also come from eggs, fat-free Greek yogurt, and beans. Change things up and you’ll never get bored with healthy eating!
4.) Good fats: We need fat for survival (insulation/nutrient absorption) and people are often afraid of the word “fat” when it comes to food choices for obvious reasons. There are such things as good fats, as long as the fats are monounsaturated or polyunsaturated. Foods that contain healthy fats include almonds, avocados, olive oil, etc. Stick to the serving sizes! Although healthy, they are high in calories. Avoid foods high in saturated/trans fats!
5.) Drink water: Some people have a lot of trouble recognizing the difference between hunger pangs and thirst (dehydration). If you’re thirsty, you’re already dehydrated. Try drinking a glass of cold water and if the pang still persists, enjoy a well-balanced meal or healthy snack! And if it’s gone, now you’re hydrated and you’ve boosted your metabolism. WARNING: Refrain from drinking empty calories!
6.) Start smart: Begin your meal with a broth based soup or veggie salad with low fat dressing. Doing this will cause your belly to feel satisfied much sooner when you are served the main course, lessening the chance of binging/over-eating. These 2 food choices allow you to eat in bulk without adding a lot of extra calories to your day.
7.) Smaller plate: In a society filled with super-size-deluxe-have-it-all food options served on what can be considered family-sized serving dishes, it’s easy to become astray in sensible portioning. Try eating off/out of smaller dishes. You’ll subconsciously trick yourself into thinking you’re eating more. Dig in! Now you can clean your entire plate and feel satisfied (not stuffed) at the same time.
8.) Eat breakfast: It’s never a good idea to skip a meal, especially breakfast! Your chances of binging later on in the day will increase dramatically. Keeping your meals spread out evenly during the day will keep you feeling full, focused, and energized. Your metabolism will also work more efficiently if you stick to a normal eating schedule. Pressed for time? Hate breakfast? NO MORE EXCUSES!
9.) Eat slow: Put the brakes on fast eating. This isn’t a pie eating contest. This is time for you to enjoy every morsel of your meal. Use all of your senses while eating. It takes approximately 20 minutes for the stomach to send signals to the brain that it’s full. Take smaller bites, put the utensil down, chew slowly, and you won’t feel that uncomfortable I’M-GOING-TO-BURST feeling ever again.

A 12-Step Program to Eating Healthier Than Ever Before

Try taking Small Steps towards a Healthier Lifestyle.. Make every little step count! 

The Problem With Most Diet Plans
New fad diets in books and magazines and the Internet are a dime a dozen. Some of them are actually pretty decent, but almost all of them have one single flaw that will make it very difficult for anyone to stick to them.

The flaw? They try to get you to change your entire diet at once.

That just doesn’t work for most people. I’ve tried lots of diets, and for the first week, I’m extremely enthusiastic and determined. But such a drastic change in diet is hard to sustain, and soon you give in to temptation and then it falls apart. We’ve all been there.

The Power of Small Changes
The title of this post is misleading, and I’ll admit that. Most people associate a “12-step program” with alcoholics anonymous or similar program, but this post isn’t about those programs at all.
That it is about is making changes to your diet one small step at a time. Baby steps. The miracle of this is that we adjust to these small changes after a couple weeks, until they seem normal and we don’t feel like we’re depriving ourselves of anything.

Take meat for example. Let’s say you wanted to become a vegetarian, and you cut out all meat from your diet completely. You’d feel very deprived, and you might have a very hard time. Most people wouldn’t last very long — maybe a week or two at most — before caving in and eating meat and feeling guilty.

But let’s say instead that you just started with beef. Well, at dinner tonight, you probably wouldn’t notice much because you could have chicken or fish or turkey or pork — all the stuff you might normally eat. After a few weeks, going without beef would seem normal, and you probably wouldn’t miss it much.

Repeat that process for pork, and soon you’ve cut red meat from your diet (assuming you don’t eat much venison or buffalo or otter or whatnot). Then do chicken — this might be a difficult stage for many — and just eat seafood for awhile. After a few weeks of that, though, you’d get used to it. Next step is dropping seafood, and soon you’re a vegetarian who doesn’t miss meat one bit.

I’m not saying you need to become a vegetarian. I’m saying that small steps, taken a few weeks at a time, makes the process much easier. I’ve done it with meat, with fried foods, with sweets, with eating more fruits and whole grains, and many other food changes, and it’s worked every time.
You get used to it, if you do it a bit at a time.

The 12-Step Program
Actually, what follows is just an example. You can use as many steps as you want, making whatever changes you want. This is just a sample of what can be done, to give you some ideas.
The rules:

1. Apply these changes, one at a time, until you get used to them. This will probably be 3-4 weeks per step. But in a year’s time, you’ll be eating as healthy as possible.
2. Focus as much energy as possible on each change for at least a couple weeks. Don’t deviate if you can. Don’t worry, you’ll get used to it.
3. If it seems too difficult, make a smaller step instead. For example, instead of cutting out sweets, just cut out cakes and donuts. Smaller steps make things much easier.
4. Always replace bad food with healthy food that you enjoy. What I’ve given are just examples — everyone has different tastes.

OK, so here’s an example of how this step-by-step process could work:

1. Eat fruits for snacks. If you snack on junk food during the day, have some fruits by your side at all times. When you’re feeling hungry for a snack, eat a fruit. One of those bags of small apples is a handy thing — you can’t go wrong with apples.
2. Drink water instead of soda. The only thing I drink (besides an occasional beer) is water. I’m not saying you need to do that, but try to cut out sugary drinks a bit at a time, replacing them with water.

1. Eat whole grain bread. If you eat white bread or bagels or whatever, replace them with whole-grain versions. Be sure to look at the ingredients — it shouldn’t say enriched wheat flour, but whole grain. Also try to avoid breads with high-fructose corn syrup (actually, avoid that ingredient in anything).
2. Add fresh veggies to dinner. If you don’t already, have some steamed greens with dinner. Cut out a less healthy side dish if you usually eat something else.
3. Cut out red meat. You can still eat poultry and seafood for now. You can later cut those out too if you want.
4. Make pizza instead of ordering. Homemade pizza is the best, and if you haven’t made it yet, you should. The simple way is to get a ready-made whole-wheat crust, although making your own tastes even better. Start with the simple version, though, as you don’t want to make things too difficult. For the simple version, just add some gourmet spaghetti sauce (not Ragu), cut up some veggies (I like tomatoes and mushrooms and spinach and olives, but you can use anything, even potatoes). Brush the veggies with some olive oil. You can add grated cheese or soy cheese if you want, though it’s not necessary. Bake till it looks cooked. Mmmm.
5. Nuts instead of chips. If you normally snack on chips, try unsalted peanuts or raw almonds.
6. Soymilk instead of whole milk. Whole milk is fatty (not to mention the suffering done by the cows in modern dairy factories). Soymilk is much healthier. You get used to it after awhile, like all the changes on this list, but if soymilk is a problem at least drink 1% milk.
7. Whole grain cereal. If you eat sugary cereal, try a whole-grain cereal instead.
8. Berries instead of candy. This is a recent change of mine, and it’s actually been much easier than I thought. I used to snack on chocolate candy all the time, but now I try to eat berries to satisfy my sweet cravings and it works!
9. Scrambled tofu instead of fried eggs. Scrambled tofu is a secret vegan wonder. Try this recipe.
10. Try some great veggie dinners. There are so many good ones out there if you haven’t tried them. Try my soup or chili.

If you implement 12 changes, you’ll probably be eating healthier than you ever have before. A great thing is that once you’ve done this, you’ll probably keep going, to 20 steps and beyond.

http://zenhabits.net/recipe-best-soup-ever/

Get your Vitamins and Minerals from Fruits and Veggies

Everyone knows that fruits and vegetables have high vitamin and mineral content.  However, raw foods have a higher content than cooked foods.  Heat during the cooking process damages the vitamin and mineral content and kills natural enzymes.

With the bad press that multi-vitamins have gotten recently, we should explore all possible areas for getting our vitamin and mineral requirements met naturally.

The following is a list of raw foods which contain a good supply of some of the key nutrients our bodies need on a daily basis.  When used in addition to a moderate amount of healthy meats, whole grains, and diary products, it is possible to get our nutrients from diet.

It is also important to note that some foods truly are ‘super-foods’ like green leafy vegetables or broccoli.  That’s because they provide a significant amount of more than one nutrient per serving.

Vitamin A
Any green leafy vegetables including Spinach
Peppers
Yellow vegetables like Squash
Dried Apricots
Tomatoes
Broccoli
Asparagus

Vitamin B group
Green leafy vegetables
Avocados
Mushrooms
Currants
Zucchini
Aparagus
Broccoli
Lentils
Blueberries
Seeds and nuts.

Vitamin C
Green leafy vegetables
Peppers
Broccoli
Parsley
Potatoes
Melon
Tomatoes
All berries

Vitamin E
Tahini
Nuts and seeds
Avocados

Vitamin K
Green leafy vegetables
Seaweeds

Iron
Avocados
Green Leafy vegetables
Parsley
Dates
Dried apricots
Chickpeas (garbanzo beans)
Almonds

Calcium
Tahini/sesame seeds
Green leafy vegetables
Parsley
Broccoli
Almonds

Zinc
Sesame seeds/tahini
Almonds
Ginger
Eggs

Potassium
Bananas
Watercress
Mushrooms


http://www.fatlossfactor.com/get-your-vitamins-and-minerals-from-raw-food/

Healthy Eating Tips

Most people who find it really difficult to lose weight often shoot themselves in the foot when it comes to the execution of their fitness plans. The reason? Confusion due to unnecessary complexity. For the average person looking to shed some excess pounds, counting calories, keeping food diaries and so on is just too much of a hassle to keep up with, and in the end they’d rather do away with the dieting books and constant obsession with what they have ingested than the fat they initially wanted to lose.

For a beginner to the body recomposition game, you should set some very basic guidelines to begin with. Specialised diets are for specialised trainees. This will help you wade through all the traps complexity has set for you, and give you something to hold on to. The effectiveness of such diets are proven by the Atkins Diet, The South Beach Diet and so on – as the ‘rules’ that are to be followed are really quite simple.

Here’s three ways to clean up your diet, no nonsense style:

1) If God didn’t make it, don’t eat it – Don’t consume processed foods. It’s that simple. That means no TV dinners, sugary cereals, soda’s and so on. It isn’t really that difficult a concept to grasp.
What you should eat are things such as lean meats, eggs, vegetables, salads with olive oil and so on. The change you will see with this rule alone will give you the momentum and confidence to keep on track. Once you do start eating this way, you will notice a drastic change in what you consider ‘acceptable’ to eat. Before, you wouldn’t have a second thought at picking up a bar of chocolate and munching away. This rule simply fixes that in a way where you don’t have to pull out a pocket sized calorie counting book to look up the item you’re about to eat.

2) Do not consume High Glycemic Index carbohydates – Low carbohydrate diets are the in thing nowadays, but there are carbohydates you can consume that do not affect your blood glucose (and therefore insulin and fat levels) to such a high degree. Fruits for example, are low on the GI scale. It would be wise to have a look at a GI chart and identify foods you eat normally and simply cut out the one’s that have a GI that is unacceptable

3) Do not engage in a major lifestyle change: Works for some, but doesn’t for many. The slower the pace you go at, the smoother you will ease into it. If you all of a sudden decide to not eat High GI carbohydates, it will be unnecessarily difficult. Don’t make it hard on yourself, ease into it and take it one step at a time.

The Un-Diet

 

 The diet consists of 4 days and than you repeat. Every 29th day you must have the WATER day. You will have to do this for 90 days without breaking any rules. After 90 days you will still have to do the breakfast rule but the rest you must pause. You might continue this diet again after 90 days of recess. Drinking water is the main keyyou must drink at least 50 oz per day.

 

Breakfast is always 2 pieces of fruit every day for the 90 days and beyond. Alcohol is forbidden in this diet and because we are trying to change our metabolism, if you decide to have it, you must stop this diet 48 hours in advance. The diet must be followed in this order: protein day, starch day, carbohydrates day, fruit day and then water day.

 

Day 1: The protein day

 

BREAKFAST  2 pieces of fruit

 

LUNCH  You can have lean meat, vegetables (steamed or sauteed), salad (as much as you can)
OR
Eggs, vegetables, salad, 1 slice of whole grain bread

 

This day you can also consume dairy products, but you can't mix it with eggs. Meat and dairy can be mixed, but not eggs and dairy.

 

You can have coffee, tea and non sugar drinks (diet) without milk. I use Stevia.  On this day, milk is allowed in your coffee.

 

DINNER  The same as lunch but half of the size.
Please note that you must eat the same type of food for lunch and dinner.
So if you had meat for lunch, that is what you need to have for a dinner. The same goes for eggs and so on.

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Day 2: The starch day

 

Breakfast  2 pieces of fruit

 

Lunch  On this day you can consume beans, peas, green beans, chickpeas, or rice or potatoes, but do not mix them together. You can stew them, boil, steam and try to use less fat as possible,  usually use one table spoon of olive oil and PAM spray is good.
You can also have steamed or sauted vegetables with unlimited salad (use vinegar or apple cider vinegar for your salad dressing) and also slice of whole grain bread.

 

Dinner  The same as lunch but half of the size.

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Day 3: Carbohydrates Day

 

Breakfast  2 pieces of fruit

 

Lunch  Personal size pizza without cheese. I make my own or order one with veggies (tomatoes onions and green papers) and it tastes great.
Pasta with marinara sauce and spices that you like.  Be creative.

 

Dinner  Dessert. 1 piece of nice cake or 3-4 smaller ones.
If you do not like deserts you can have half of the serving of your lunch leftovers.
Note please that on this day,  you might need to be home after the dinner,  as a big bowel movement might be necessary, mostly diarrhea (Changes in the metabolism).

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Day 4: Fruit day

 

  Today you can only eat fruits. You can have snacks but those have to also be fruit. You can have 1/2 of cup of dried fruit. I make my own fruit salads (no sauces) drink lot of water, tea and have 1 glass of diet juice. I also drink coffee and decided not to give it up at all. You can also eat almonds, walnuts, hazelnuts but be careful with how much. Canned fruit is fine but try not to consume so much of the syrup that comes with it.  Get the Lite and not heavy syrup.

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Day 5: Water Day

 

  This day must be done after the fruit day.
You can only have water this day. You can have tea or coffee (black only).
 

NOTE: Please know that the weight might not come off in the first month or it might be coming off fast and than stall. People who followed it said that after the 29th day, the Water day they have lost 10 lbs in 3-4 days. Also, it is known that if you follow this diet that you will probably loose between 35-50 lbs in 90 days. Your metabolism will change but only if you follow the 90 day rule.

 

PLEASE REMEMBER THAT YOU MUST HAVE 3 MEALS A DAY AND TRY TO KEEP THEM AT THE SAME TIME EVERY DAY. ON THE CARB DAY TRY NOT TO HAVE ANY FOOD UNTIL NOON. ON FRUIT DAY YOU CAN HAVE SNACKS BETWEEN MEALS. WEIGH YOURSELF EVERY MORNING OF THE PROTEIN DAY.

10 Ways to Get Healthier

If you are eating the Standard American Diet (SAD), such as potato chips, cheese burgers, pizza, and donuts, you are damaging the health of your body.  Believe it or not, most of this food is fake and is laden with fat and sugar.  Even worst, most of the food in this diet has chemicals such as high corn fructose syrup, ammonia, artificial dyes, artificial favors, hydrogenated oil, sodium nitrate, or monosodium glutamate (MSG) added to them.  Some of them are genetically modified and include hormones which you digest when you eat it.

Eating this type of diet will not only cause you to be overweight and feel sluggish, but it will rob you of the energy you need work on your dreams.  Even worst, it will poison your body and makes it toxic which  can lead to diseases such as cancer, diabetes, and sleep apnea just to name a few.

 If you are following this lifestyle and you desire live a prosperous life, you must take responsibility for health.  You cannot continue eating these foods and expect your body to perform optimally, and if you fail to change course, you will continue to suffer from aches, pains, and sickness that are by-products of the Standard American Diet.

 It is decision time — are you ready to take responsibility for your life?  If you are, start with the health of your body by setting an intention in this moment to start eating healthier.  To help you make the lifestyle change, I have included 10 guidelines you can use to get healthier:

1. Detox your body for 3 days by drinking only fresh fruit and vegetable juices and water to release toxins and to give your digestive system a rest. After the 3 days, eat plenty of fiber including brown rice and organically-grown fresh fruits and vegetables such as radishes, beefs, artichokes, cabbage, and broccoli, and to continue the detox process over the next 4 days.
2. Replace food in the SAD such as hamburgers and pizza with an organic raw fruits and vegetables.  If you must eat meat, eat it only once or twice max a week, and choose meats that organic, free range, antibiotic-free, or kosher.
3. Replace white breads with multigrain bread, and eat whole brown rice instead of white.  White bread contains processed flour which is bleached, preserved, and aged with chlorine dioxide.  Eating white bread places tremendous strain on the pancreas.
4. Drink a minimum of 64 ounces of water a day.  Stay away from city water since it contains fluoride and chlorine which is toxic to your body.  Alkalize you drinking water by adding a lemon wedge to it. 
5. Eliminate dairy products from your diet. If you must drink milk, drink almond or sow milk because cow milk contains hormones and depletes calcium from your bones. 
6. Eat dark green and yellow vegetables, soy beans, nuts, seeds, grains, and fatty acids from deep sea fish.  If possible, eat the vegetables raw to preserve the nutrient content.  Occasionally I blanch my vegetables by streaming them for a few minutes to remove the bitter flavor in some vegetables such as broccoli.
7. Eliminate caffeine such coffee, soda, and cocoa.  Although caffeine can stimulate your nervous system and alleviate fatigue, it can prevent calcium from absorbing in your body, it’s a diuretic which can cause unwanted fluid loss, and it is associated with rheumatoid arthritis.
8. Avoid foods that are laden with processed or refined sugar.  This sugar is very acidic and increases the glucose in the blood which can cause mold and fungus in your body.  Sugar is addictive and can cause diabetes, obesity, coronary thrombosis and tooth decay.
9. Stop using a microwave to warm or cook your food.  A microwave radiates the food, changes the molecular structure of the food, and damages the nutrients in the food.  
10. Get a juicer and use it to juice fresh organic fruits and vegetables daily.  If you can’t afford a good juicer, sell your television set because it is just poisoning your mind, but    that’s  another topic.

 When you follow these guidelines you will begin to experience optimum health, and you will be amazed at how much more energy you have for life. You do not have to take my word for it, so I ask you to do this as a 10 day challenge and commit to completing it. After the 10 days, see if you feel better.


http://theprosperityguru.net/10-ways-to-get-healthier/

The Super Foods are from Superfoods RX books 1 & 2 by Steve Pratt.

Apples: pear (1 per day)

Avocado: asparagus, artichoke, extra virgin olive oil (1/3 to 1/2 avocado multiple times per week)

Beans: all beans are included, pinto, navy, great northern, lima, chickpeas, green beans, sugar snap peas, green peas (4 1/2 cup servings per week)

Blueberries: purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and all other varieties of fresh, frozen, dried berries (1 to 2 cups per day)

Broccoli: brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, swiss chard (1/2 to 1 cup per day)

Dark chocolate (100 calories per day)

Extra virgin olive oil: canola oil (1 tablespoon most days)

Garlic: scallions, shallots, leeks, onions (to taste, multiple times per week)

Honey (1 to 2 teaspoons multiple times per week)

Kiwi: pinneaple, guava (multiple times per week)

Oats: super sidekicks - wheat germ, ground flaxseed,
other sidekicks - brown rice, barley, wheat, buckwheat, rye, millet, bulgur, wheat, amaranth, quinoa, kamut, yellow corn, wild rice, spelt, couscous (5 to 7 servings per day)

Onion: garlic, scallions, shallots, leeks, chives (multiple times per week)

Oranges: lemons, white/pink grapefruit, kumquats, tangerines, limes (1 serving per day)

Pumpkin: carrots, butternut squash, sweet potatoes, orange bell pepper (1/2 cup most days)

Pomegrantes: plums (4 to 8 ounces of 100% pomegranate juice multiple times per week or any amount of seeds)

Wild Salmon: alaskan hailibut, canned albacore tuna, sardines, herring, trout, seabass, oysters, clams (2 to 4 times per week)

Soy: tofu, soymilk, soy nuts, edamame, tempeh, miso (15 grams per day)

Spinach: kale, collards, swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers (2 cups most days)

Tea: no side kicks, green or black (1 cup per day)

Tomatoes: red watermelon, pink grapefruit, japanese persimmons, red fleshed papaya, strawberry guava (1 serving per day)

Turkey: skinless chicken breast (3 to 4 servings per week, each serving 3 to 4 ounces)

Walnuts: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews (5 servings per week)

Yogurt: kefir (2 cups per day)

You can't out-exercise poor eating habits.

Michael Pollan's Top 14 Food Rules

Michael Pollan’s Top 14 Food Rules to Healthy Eating

By Scott | January 25, 2010 | Follow me on Twitter

Food Rules: An Eater’s Manual by Michael Pollan Pub. Date: 12/29/09, Penguin ISBN-9780143116387 139 Pages Success Rating:3 Buy Food Rules at Amazon Why I Read this Book: Michael Pollan’s last book was the best I’ve come across regarding what should be put in one’s body. This is a fantastic companion.

Review:
I’ve been dying for Food Rules to come out ever since seeing Michael Pollan speak on his campus at UC Berkeley late last year. He’s an incredible writer, knows how to tell a joke, and as it turns out, has become one of the more informative experts on what to put in your body…possibly ever. Simply because he’s a great journalist. Funny the way the road can go. Journalist one day. Local Food Movement and health expert the next. His last book, In Defense of Food, is the best book I’ve come across regarding what to put into your body (and what not to). Food Rules is a great follow on companion. 64 simple (and entertaining) rules to keep you out of trouble at the dinner table and in your current pant size (or smaller).

Eat Food. Not Too Much. Mostly Plants. That’s what it comes down to.
I’ve chosen what I found to be the 14 most all-encompassing and useful rules from the book. May they keep you fit, healthy and energized in the new year!
1. Avoid food products containing ingredients that a third-grader cannot pronounce.
2. Avoid foods you see advertised on television.

3. Eat only foods that will eventually rot.

4. It’s not food if it arrived through the window of your car.

5. Eat mostly plants, especially leaves.

6. Eat animals that have themselves eaten well.

7. The whiter the bread, the sooner you’ll be dead.

8. Have a glass of wine with dinner.

9. Stop eating before you’re full.

10. Eat when you are hungry, not when you are bored. If you’re not hungry enough to eat an apple, then you’re not hungry.

11. Don’t get your fuel from the same place your car does.

12. Do all your eating at a table.

13. Leave something on your plate.

14. Break the rules once in a while. “All things in moderation. Including moderation.”

Amazing how much a few simple rules can change your life, energy and body. Given that success comes form within, what a perfect place to start. Bon appetit.

 

 

http://liveyourlegend.net/michael-pollans-top-14-food-rules-to-healthy-eating/

4 Health Foods with More Sugar than a Twinkie

Many contain just about as much or more than 18 grams, and it’s important to know which. Here are 4 health foods with more sugar than a Twinkie:

1. Yogurt

You may be consuming yogurt in order to take in some beneficial probiotics, but the truth of the matter is that yogurt is oftentimes loaded with sugar — it can even be added  in larger amounts by the manufacturer. The natural amount of sugar is about 12 grams of sugar per 6-ounce serving, which is below the daily allotment. One 6-ounce container of fruit-flavored yogurt, however, can contain 32 grams of sugar, which is way more than the daily recommended amount.
In order to avoid a high sugar content, look for high quality organic Greek yogurt (or avoid dairy altogether).

2. Tomato Sauce

Tomato sauce can be used for a number of different food items, but the amount in which it is used often exceeds the designated serving size. While the intended serving size is about half of a cup, many individuals use the entire cup for pasta or other meals. Many brands contain 11 or 12 grams per serving, which means a full cup can exceed 22 grams of sugar on average — more than a Twinkie.

3. Granola Bars

Granola bars can be loaded with sugar. Granted, it may sometimes be in the form of evaporated cane sugar. More often than not, however, it will be white sugar. I’ve personally witnessed many health-conscious individuals integrate at least one granola bar into their daily life without even thinking about how much sugar they’re taking in. In one instance, the sugar from the granola bars alone totaled around 50 grams! That’s way more than a Twinkie, and that’s from just one source.
Some products like Clif Bar contain around 22 grams per bar, which surpasses the daily intake level.

4. Pre-Made Smoothies

As with juice, you simply should not be buying pre-made smoothies from the grocery store or restaurants. Make your own instead; the nutrients will actually reach your body instead of degrading over time, which ultimately makes the juice nothing but a tasty load of sugar. Smoothies from places like Jamba Juice can exceed 77 grams of sugar, while Smoothie King has options that top 117 grams. These are certainly way beyond the healthy levels.

Read more: http://naturalsociety.com/4-health-foods-with-more-sugar-than-a-twinkie/#ixzz1uwZTsgOn

Rules for Healthier Eating

1. Eat 90% of your food to nourish your body and 10% just for fun. This is a major improve ment over half for fun and half for health and it allows for the occasional chocolate chip cookie, glass of wine, or serving of steak. Your eating doesn’t have to be perfect, just look for progress!

2. The life in foods gives us life. When possible eat local foods in season. They usually have the highest nutrient content and the greatest enzyme activity. Eat foods that will spoil. This insures that the food still has life in it! Food is fuel and food gives us energy. Because we really are what we eat, if we eat foods that have little enzyme activity, they don’t “spark” our body to work correctly. Enzymes are to our body what spark plugs are to the engine of our car. Without those sparks, the car doesn’t run right. Processed foods are devitalized of these “sparks”.

3. Eat a rainbow of fruits and vegetables every day! Eat at least 5 servings, preferably up to 9 or 12 servings, of fruits and vegetables each day. Fresh fruits and vegetables are loaded with enzymes, vitamins, minerals, and important phytonutrients such as carotenoids and bioflavinoids that protect us from cancer, heart disease, and most other chronic degenerative illnesses. Fruits and vegetables also provide us with fiber. 

4. Choose organically grown foods whenever possible. The average American eats a pound of herbicides and pesticides each year. Organically grown foods generally have higher levels of nutrients because organic farmers pay more attention to their animals’ health and to their soils. Bob Smith, from Doctor’s Data, has released a study, which analyzed organic versus commercially grown apples, pears, potatoes, wheat and wheat berries. He found that the mineral levels in organically grown food were twice as high, on average, as commercially grown foods. Animals raised without hormones and antibiotics can’t pass them along to us! Research is more strongly linking them with breast and prostate cancer each year.

5. Increase high fiber foods--if you can tolerate them. Americans eat 12 grams of fiber on average each day. Recommendations from the National Cancer Institute are to consume 20-30 grams of fiber daily--the same amount Americans ate in 1850. Richest sources are whole grains (brown rice, whole wheat, bulghur, millet, buckwheat, rye, barley, spelt, oats, quinoa), legumes, vegetables and fruits. Fiber protects our colon health, and reduces our risk or colon and breast cancer.

6. Eat adequate protein for your body type. We find protein in virtually all food. Protein is the main building block of our body--the matrix of bone, substance of muscle, our immune system, and many of our hormones. You can find excellent protein in fish, poultry, lean meats, legumes, low-fat dairy products, and eggs. Fruits, vegetables, and grains also have excellent protein but in a smaller ratio. Nuts and seeds provide protein, but watch out for the fat and calories--they add up really fast!

7. Eat high quality fats. Fats found in fish (salmon, mackerel, tuna, and sardines), nuts and seeds, and grains provide nutrients called essential fatty acids. Even though Americans eat a lot of fat, many of us are deficient in these protective oils. Make sure to get some every day.

8. Drink pure water. Use a filtering system of some type to remove chlorine and toxic substances.These rules will work no matter which basic diet works best for you. You can change the way you feel simply by eating better quality foods. Remember to make changes one step at a time.

Foods That Help Lower Cholesterol

• Soluble Fibers all types of legumes/beans

• Oat bran, oatmeal, rice bran

• Green peppers, cucumber, sweet pottatoes

• Cold Water Fish High in EPA/DHA Omega 3 fatty acids

• Helps normalize serum cholesterol and triglycerides

• Prevent platelet stickiness and relax blood vessels

• Eat at least 2-3 times weekly

• Best sources: tuna, salmon, sardines, herring, lake trout, swordfi sh, striped bass, halibut

• Yogurt 3 cups daily can lower cholesterol levels up to 10% per week

• Pectin found in: apples, pears, plums, grapefruit, blueberries

• Soy products Tofu, tempeh, miso, soy-ice cream

• Olive oil Can help drop cholesterol levels

• Nuts/Seeds almonds, walnuts, pecans, sunfl owerseeds, pumpkin seeds

• Garlic, Onions Raw

• Supplements which may be helpful:

•Niacin NAC (N-acetyl-cysteine)

•Vitamin C Grapeseed extract/blueberry extract

• Vitamin E Green Tea extract

• B6, B12, folic acid Guguplex

• Co-enzyme Q10 Carnitine

• Garlic Psyllium

• Chromium Ginseng

10 Best Rules to Healthy Eating

Jill Coleman, a Wake Forest graduate, has a master's degree in nutrition. Coleman's passion is helping others achieve a healthy lifestyle through exercise and proper nutrition.

Jill Coleman is a fitness professional in every sense of the word. A Winston-Salem fitness model, writer, trainer and blogger, Coleman co-authored the "My Gym Trainer" series with LeAura Alderson last year. In the spirit of the holidays, Coleman gifted YES! Weekly a Ten Best for its upcoming New Year's edition — 10 Best rules for eating healthy in 2011.

1. Eat breakfast. Study after study illustrates that those who eat breakfast are significantly more likely weigh less than their fasting counterparts, and are less hungry later in the day. Breakfast turns off stress hormones, which are high upon waking and also revs the metabolism for the day. Eat within an hour of waking if possible.

2. Rather than 3 “square” meals, consume 5-6 smaller meals every 2-3 hours throughout the day. This will stabilize blood sugar, prevent cravings and help you feel more full and satisfied.

3. Most small meals should contain a serving of protein and either a fruit or a vegetable. Examples include an apple with peanut butter, a mixed greens salad with chicken, an omelet made with spinach & mushrooms or a protein smoothie made with berries.

4. Choose your starchy carbohydrates wisely. The days of the zero carb diets are long gone, but it remains true that too many carbs or high glycemic index carbs will affect your health and your waistline.

5. Choose carbs that are less processed, such as old fashioned oatmeal instead of sugary oatmeal packets or brown rice instead of white rice. Usually the more white a food is, the more processed it is—instead go for whole grains. One of my favorite starchy carbs is a sweet potato—healthy, nutritious and fat-loss-friendly.

6. Once you have chosen your healthy starchy carbs, try to eat them earlier in the day, with the first 2-3 small meals. Breakfast example: small egg white omelet made with veggies, plus a side of old fashioned oatmeal. Eating your starchy carbs earlier in the day will give you the rest of the day to use them for energy.

7. Count your bites of starchy carbs. Now that you have chosen good ones, have fixed them earlier in the day, now it is time to portion them out. A good rule of thumb is to give yourself 5-10 bites of starchy carbs at a time, depending on how much weight you need to lose. This serving size is equivalent to a medium sweet potato, 1 cup cooked oatmeal or 1 slice of whole wheat bread.

8. Limit processed foods to 2 small meals per day max. These include anything that comes in a box, bag or package like protein bars, etc. The more you consume “real” foods, the more your body will respond by losing inches, shedding water and functioning more optimally.

9. Cheat 10% of the time. It is smart to have one “cheat” every 2 days or so to keep you sane. Savor and plan what you want to have as a cheat treat. Don’t just eat anything anywhere. Love popcorn? Plan your cheat around a movie date? Love a slice of cheesecake? Eat clean at your Saturday night meal and then indulge for dessert. Small cheats every couple days will keep you on track and not feeling deprived.

Try not to eat within 2 hours of bedtime. Eating a huge meal right before bed means you will spend most of your sleeping hours digesting the food, rather than allowing your metabolism to dip into its fat stores for energy throughout the night.

10. Try to minimize beverages that increase hunger later—specifically coffee, sodas and alcohol. If you are a coffee drinker, indulge in a single morning cup and be sure to eat something with it. Try green tea instead. Diet sodas may give you the feeling of eating without the added calories, but may make you hungrier for sweets later. Alcohol is best done in moderation, such as one night per week, and with a 2 drink max. This small indulgence can act as your cheat meal, just remember to skip dessert if you are doing booze.


For further info on Jill Coleman's advice on healthy eating habits, visit: www.jillfit.com.

Get Cooking with Buckwheat

Get Cooking With Buckwheat

You may find it in breakfast cereals, breads, and even pancakes, but if you think buckwheat is a type of wheat or other grain, think again. Buckwheat is actually the fruit of a plant related to sorrel and rhubarb. The good news about buckwheat is that it’s a rich source of all nine essential amino acids — important molecules that help repair tissue and build cells.

Buying Buckwheat
You can find buckwheat in health-food stores either as whole groats (raw kernels with the shells removed), as flour (the darker the flour, the more fiber it contains), or as kasha (roasted kernels in coarse, medium, or fine granules). You may also be able to find kasha in the pasta aisle of your local grocery store.

Storing Buckwheat
Store loose buckwheat in an airtight covered jar or sealed plastic bag and keep it in a cool, dry place, or in the refrigerator or freezer if you live in a warm climate. Buckwheat flour, however, should always be stored in a refrigerator. Buckwheat can last for one year, and the flour can be kept for a couple of months if stored properly.

Cooking With Buckwheat
You can cook kasha and whole buckwheat as you would rice and serve as a side dish with meat, poultry, or fish dishes. Or combine it with a little sautéed chopped onion and fresh herbs and use as a stuffing for cabbage, bell peppers, or eggplant. Additionally, buckwheat makes a great component for stuffing for chicken or Cornish game hens. You can also combine buckwheat flour with whole-wheat flour to make tasty pancakes.

Easy Meal Plan Guide

Jillian Michaels Fat Burning Desserts

Yep, it's included! These 200-calorie nightly delights only taste like a splurge.

Fruity Snack
1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange)
216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein

Baked Apple
Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes.
212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein

Maple Syrup Pear
Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes.
198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein

Ice Cream
Enjoy 1/2 cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream.
150 calories, 8 g fat (7 g saturated), 19 g carbs, 6 g fiber, 1 g protein

Fun Fondue
Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced.
223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein

Chocolate Yogurt
Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey, 1 tsp unsweetened cocoa powder.
179 calories, 4 g fat (2 g saturated), 20 g carbs, 0 g fiber, 17 g protein

Ricotta and Berries
Top 1/2 cup part-skim ricotta with 1/2 cup berries, 1 tsp raw honey.
224 calories, 10 g fat (6 g saturated), 20 g carbs, 4 g fiber, 15 g protein

Minted Melon
Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts, 1 tsp raw honey, 1 tsp chopped fresh mint.
176 calories, 5 g fat (1 g saturated), 32 g carbs, 3 g fiber, 4 g protein

Banana Pop
Melt 1/2 oz dark chocolate. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm.
175 calories, 6 g fat (4 g saturated), 30 g carbs, 4 g fiber, 2 g protein

Grape Delight
1 cup grapes, 1 mozzarella string cheese
189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein

Cream Cheese Dip
Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.
207 calories, 10 g fat (6 g saturated), 24 g carbs, 3 g fiber, 6 g protein

Raspberry Dream
Mix 4 oz nonfat plain Greek yogurt with 1 cup raspberries. Top with 1 sheet graham cracker, crumbled.
210 calories, 5 g fat (2 g saturated), 30 g carbs, 8 g fiber, 14 g protein

Sweet Squash
Place 2 cups butternut squash cubes on a baking sheet coated with cooking spray. Drizzle with 1 tbsp raw honey, a shake of cinnamon. Bake at 425° until tender, 25 minutes.
190 calories, 0 g fat (0 g saturated), 50 g carbs, 6 g fiber, 3 g protein

Cookies and Milk
9 Nature's Path Vanilla Animal Cookies, 1 cup So Delicious coconut milk
170 calories, 9 g fat (7 g saturated), 21 g carbs. 0 g fiber, 3 g protein

Jillian Michaels Fat Burning Dinners

Pasta, pizza, steak—all your faves for only 400 calories. Taster's choice!

Mediterranean Baked Salmon
Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; 1/2 fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with 1/2 cup cooked quinoa.
406 calories, 20 g fat (3 g saturated), 32 g carbs, 8 g fiber, 25 g protein

Italian Halibut Stew
Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll.
400 calories, 14 g fat (2 g saturated), 34 g carbs, 7 g fiber, 38 g protein

Steak and Squash
Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once).
389 calories, 12 g fat (3 g saturated), 52 g carbs, 12 g fiber, 26 g protein

Miso Soup
Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless, skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds, lemon juice.
357 calories, 17 g fat (2 g saturated), 23 g carbs, 10 g fiber, 34 g protein

Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein

Lamb and Mint Salad
Sprinkle 1 tsp chopped fresh oregano on 4 oz boneless lamb; sauté or grill until cooked through, 8 minutes. Serve on a salad: 3 cups mixed greens, 10 black pitted olives, 1/4 cup chickpeas, 2 tsp chopped fresh mint; top with 2 tsp olive oil, 2 tsp lemon juice.
367 calories, 19 g fat (4 g saturated), 20 g carbs, 7 g fiber, 30 g protein

Lentil Stew
Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice.
368 calories, 11 g fat (1 g saturated), 52 g carbs, 23 g fiber, 23 g protein

Market Mix
Boston Market 5 oz roasted turkey breast, 1 fresh vegetable stuffing, 1 fresh steamed vegetables side
430 calories, 13 g fat (2 g saturated), 33 g carbs, 5 g fiber, 43 g protein

Curry-Yogurt Salmon
Mix 2 oz nonfat plain Greek yogurt with 1/4 tsp curry powder and black pepper. Coat 5 oz boneless, skinless salmon with yogurt mixture; broil on a baking sheet coated with cooking spray until fish is cooked through, 12 minutes. Drizzle with lime juice. Serve with 2 cups steamed broccoli, 1/2 cup cooked brown rice.
415 calories, 11 g fat (3 g saturated), 37 g carbs, 5 g fiber, 43 g protein

Chicken with 'Shrooms and Peppers
Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan.
379 calories, 17 g fat (3 g saturated), 26 g carbs, 6 g fiber, 34 g protein

Quinoa and Pepper Sauté
Sauté 1 cup chopped red bell peppers, 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley.
375 calories, 10 g fat (2 g saturated), 58 g carbs, 11 g fiber, 14 g protein

Indian Shrimp and Squash
Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice.
400 calories, 16 g fat (2 g saturated), 42 g carbs, 9 g fiber, 28 g protein

Two-Bean Chili
Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.
408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein

Pasta Marinara
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein

Salmon Salad
Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey.
377 calories, 20 g fat (3 g saturated), 34 g carbs, 8 g fiber, 20 g protein

Breakfast at Night
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein

Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.
340 calories, 8 g fat (1 g saturated), 58 g carbs, 7 g fiber, 8 g protein

Sausage, Kale and Lentils
Sauté 1 lean turkey sausage, sliced, in 1 tsp olive oil until cooked through, about 5 minutes. Add 2 cups chopped kale and crushed red pepper to taste; cook until kale is wilted, about 2 minutes. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil.
392 calories, 12 g fat (3 g saturated), 42 g carbs, 14 g fiber, 34 g protein

Eggplant and Chicken Parmesan
Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil; place in a pan coated with cooking spray. Bake at 350˚ until eggplant is tender, about 35 minutes. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Combine eggplant and chicken on a plate; top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan.
374 calories, 18 g fat (3 g saturated), 26 g carbs, 12 g fiber, 33 g protein

Jillian Michaels Fat Burning Snacks

Nosh on! These 200-calorie bites keep metabolism humming along midday.

Trail Mix
Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran).
210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein

Chips and Salsa
15 baked tortilla chips, 1/2 cup salsa
196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein

Mediterranean Nibbles
Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita.
195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein

Cheesy Snack
Enjoy 1 cup lowfat, no-sodium-added cottage cheese with 1 serving fruit (such as 1/2 cup berries or pineapple cubes).
202 calories, 2 g fat (1 g saturated), 16 g carbs, 1 g fiber, 28 g protein

Sweet Smoothie
Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk.
223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein

Nutty Nanner
Spread 1 banana (or apple) with 1 tbsp almond butter.
173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein

Popcorn Plus
3 cups Newman's Own Natural Flavor Popcorn, 8 walnut halves
204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein

Veggies and Dip
1/4 cup hummus, 15 baby carrots, 1 cup cucumber slices
185 calories, 6 fat (1 g saturated), 29 g carbs, 7 g fiber, 5 g protein

Go Nuts
Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or 3/4 cup fresh mango slices).
190 calories, 14 g fat (1 g saturated), 18 g carbs, 5 g fiber, 3 g protein

Turkey Roll-Up
Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up.
204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein

Cheese and Fruit
2 mozzarella string cheese, 1 apple
224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein

Figs and Swiss
4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese
183 calories, 2 g fat (1 g saturated), 39 g carbs, 6 g fiber, 4 g protein

Crunch and Munch
A 1-oz bag Original Popchips (Jillian's go-to snack), 1 orange
182 calories, 4 g fat (0 g saturated), 35 g carbs, 4 g fiber, 2 g protein

Lärabar
1 Lärabar (Choose one without peanuts, such as Banana Bread.)
230 calories, 11 g fat (1 g saturated), 30 g carbs, 5 g fiber, 6 g protein

Jillian Michaels Fat Burning Lunches

Hungry? Perfect! These 450-calorie dishes are both filling and fat-melting.

Black Bean Wrap
Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine.
437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein

Quinoa Salad Bowl
Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil.
444 calories, 12 g fat (1 g saturated), 68 g carbs, 12 g fiber, 18 g protein

Pie on the Fly
Nuke Amy's Kitchen Light in Sodium Spinach Single Serve Pizza.
440 calories, 18 g fat (6 g saturated), 54 g carbs, 3 g fiber, 19 g protein

Turkey Burger
Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya.
458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein

Soup and Sammy
Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread.
415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein

Homemade Pizza
Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.
455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein

Hoagie in a Hurry
Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. (Try lettuce, tomatoes, onions, green bell peppers.) Enjoy with 1 package apple slices, 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving).
435 calories, 8 g fat (1 g saturated), 76 g carbs, 8 g fiber, 19 g protein

Indian Meatballs
Mix 4 oz ground turkey breast with 1 tsp ground cumin, 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional). Form into 1 1/2-inch balls; bake at 400° until cooked (no pink in center), 20 to 25 minutes. Mix 3 oz nonfat plain Greek yogurt with 1/2 chopped garlic clove, 1 tsp chopped fresh mint for dipping. Serve with a 6 1/2-inch whole-wheat pita, 2 cups spinach, steamed and drizzled with lemon juice.
445 calories, 12 g fat (3 g saturated), 52 g carbs, 8 g fiber, 35 g protein

Chicken and Zucchini Spaghetti
Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil.
454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein

Citrus Salad
Mix 1 1/2 cups cooked barley with 2 cups arugula, 1 orange (peeled and segmented), 2 tsp chopped fresh parsley, 2 tsp olive oil, 2 tsp lemon juice.
448 calories, 13 g fat (2 g saturated), 85 g carbs, 11 g fiber, 8 g protein

Chicken Baked Potato
Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.
437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein

Breaded Halibut
Coat 4 oz boneless, skinless halibut with 1 tsp Dijon mustard and 1/4 cup whole-wheat panko breadcrumbs. Bake at 400° until fish is cooked, 10 minutes; drizzle with lemon juice. Mix 2 cups arugula with 10 cherry tomatoes, 2 tbsp chopped walnuts, 1 tsp olive oil, 1 tsp lemon juice; serve with halibut, 1 slice whole-wheat bread.
433 calories, 18 g fat (2 g saturated), 37 g carbs, 8 g fiber, 34 g protein

TLT
Cut 1⁄3 of an 8-oz block of tempeh into 2 slices. Spread 2 tsp Dijon mustard on 2 slices whole-wheat bread. Place tempeh; 1/2 tomato, sliced; lettuce between bread. Serve with 2 cups grapes.
460 calories, 9 g fat (2 g saturated), 76 g carbs, 14 g fiber, 23 g protein

Portable Eats
1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese
446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein

Tahini Salmon Salad
Mix 1 1/2 cups cooked brown rice with 2 oz drained canned salmon, 1 cup chopped tomatoes, 2 cups arugula, 2 tsp chopped fresh parsley and 1 tsp chopped fresh mint. Drizzle with a dressing made from 1 tbsp tahini and 1 tbsp lemon juice; add water to thin if necessary.
435 calories, 14 g fat, 2 g saturated, 58 g carbs, 7 g fiber, 24 g protein

Curried Brown Rice Salad
Mix 1/2 cup frozen peas, 1 chopped tomato, 1 tsp curry powder; microwave until peas are warm, about 1 minute. Combine with 1 1/2 cup cooked brown rice and 2 cups arugula. Drizzle with 2 tsp olive oil; top with 1 tbsp chopped fresh cilantro and 1 tbsp pistachio nuts.
429 calories, 15 g fat (2 g saturated), 64 g carbs, 9 g fiber, 14 protein

Jillian Michaels Fat Burning Breakfasts

Wake up your metabolism every morning with any one of these 350-calorie meals.

Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.
324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein

Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.
357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein

Filling Frittata
Cook 1/2 cup chopped red onion, 1/2 cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes.
360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein

Lox and a Schmear
Stuff a 6 1/2-inch whole-wheat pita with 2 oz nitrate-free smoked salmon, 3 red onion slices, 1 wedge The Laughing Cow Light Creamy Swiss cheese.
344 calories per serving, 6 g fat (2 g saturated), 52 g carbs, 7 g fiber, 21 g protein

Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.
362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein

Egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple.
344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein

Eat and Run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds
323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein

Southwestern Slam
Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.
348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein

Broiled Grapefruit
Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter.
353 calories per serving, 16 g fat (2 g saturated), 50 g carbs, 6 g fiber, 9 g protein

Make-Ahead Muesli
Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped.
349 calories per serving, 13 g fat (1 g saturated), 56 g carbs, 8 g fiber, 8 g protein

Almond Muffin
Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.
331 calories per serving, 16 g fat (2 g saturated), 43 g carbs, 8 g fiber, 10 g protein

Berry Smooth
Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.
338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein

Coffee Shop Special
Starbucks Perfect Oatmeal With Nut Medley Topping, 12 oz nonfat latte
340 calories, 12 g fat (2 g saturated), 42 g carbs, 4 g fiber, 17 g protein

Breakfast Bowl
1 1/2 cups high-fiber cereal (like All-Bran); 1/2 cup skim milk; 1/2 banana, sliced
349 calories, 5 g fat (1 g saturated), 90 g carbs, 29 g fiber, 19 g protein

Oatmeal
Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries.
386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein

Subway Breakfast
One Egg White and Cheese Muffin Melt; 1 medium banana; 1 cup nonfat milk
336 calories, 5 g fat (1 g saturated), 57 g carbs, 8 g fiber, 22 g protein

10 Diabetes Super Foods

Eating right is key to managing diabetes. Here are 10 super foods that will help minimize blood sugar and even throw your disease into reverse.

1. Vegetables. Packed with powerhouse nutrients, vegetables are naturally low in calories, and they're full of fiber, so they're plenty filling. Loading your plate with vegetables will automatically mean you're eating fewer simple carbs (which raise blood sugar) and saturated fats (which increase insulin resistance).

2. Fruit. Packed with almost all the same advantages as vegetables fruit is brimming with nutrients you need, it's low in fat, it's high in fiber, and it's lower in calories than most other foods. Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, and your heart.

Because fruit has more natural sugar and calories than most vegetables, you can't eat it with utter abandon. Aim to get three or four servings a day. (A serving is one piece of whole fruit, 1/2 cup cooked or canned fruit, or 1 cup raw fruit.) Choose whole produce over juice. Many of the nutrients and a lot of the fiber are found in the skin, flesh, and seeds of fruit, so they’re lost during juicing, and more of the calories and sugar remain.

3. Beans. Beans are just about your best source of dietary fiber, which not only makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal. This effect is so powerful that it can even lower your overall blood sugar levels.

Throw canned beans into every salad you make (rinse them first), and add them to pasta and chili. Black bean, split pea, or lentil soup is an excellent lunch, even if it comes from a can.

4. Cereal. The right breakfast cereal is your absolute best opportunity to pack more fiber into your day. There's a bonus: Studies show that people who start the morning with a high-fiber cereal actually eat less later on. So don't forgo breakfast. Better yet, choose a cereal with at least 5 grams fiber per serving. Good choices include Kashi GoLean Crunch! (10 grams), Kellogg's Raisin Bran (8 grams), General Mills Multi-Bran Chex (8 grams), Post Wheat 'N Bran Spoon Size (8 grams), Kellogg's All-Bran Original (10 grams) and General Mills Fiber One (14 grams). Top your cereal with fruit and you've checked off a fruit serving for the day.

5. Fish. Fast and easy to prepare, fish is a good source of protein, and a great substitute for higher-fat meats. Also, fatty fish is the best source of omega-3 fatty acids, those remarkable good-for-you fats that help keep the arteries clear. People with diabetes often have high triglycerides and low levels of HDL, the 'good' cholesterol. Omega-3 fatty acids can improve both numbers. Aim to eat fish at least twice a week. Excellent sources of omega-3s are salmon, mackerel, and tuna.

6. Poultry breast. Versatile, extremely lean, and low in calories, chicken breast is practically a miracle food. Unlike steaks and hamburgers, it's low in saturated fat, which raises 'bad' cholesterol and may increase insulin resistance, making blood sugar control more difficult. A 3-ounce serving of skinless chicken breast has only 142 calories and 3 grams fat. Turkey breast is even leaner and lower in calories.

7. Nuts. Nuts have several things going for them -- and for you. They're loaded with 'good' fats that fight heart disease. These fats have even been shown to help reduce insulin resistance and make blood sugar easier to control. Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are rich in fiber and magnesium, both of which may help regulate your blood sugar. Studies suggest that including them in your diet may even help you lose weight -- if you eat them in moderation. Don’t forget that they’re high in calories.

8. Olive oil. At the center of the famously heart-healthy Mediterranean diet is olive oil is considered a 'good' fat that helps slash the risk of heart attack -- and has been shown to help keep blood sugar steady by reducing insulin resistance. So toss the butter and cook with olive oil instead. At home and in restaurants, dip your bread in a bit of the stuff. Just watch how much you eat, because at 119 calories per tablespoon, even 'good' fat can pack on the pounds.

9. Yogurt. Yogurt is rich in protein and another weight loss powerhouse: calcium. Several studies have shown that people who eat plenty of calcium-rich foods have an easier time losing weight -- and are less likely to become insulin resistant. As a snack or for breakfast, choose nonfat plain yogurt, and add your own fresh fruit or a sprinkling of wheat germ or low-fat granola for a burst of extra nutrients.

10. Cinnamon. Believe it! Amazingly, just by sprinkling cinnamon on your foods, you could lower your blood sugar. Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. A recent study found that in people with diabetes, just 1/2 teaspoon a day can significantly lower blood sugar levels. So go ahead and add powdered cinnamon to your whole wheat toast, oatmeal, baked apples, or even chicken dishes. Or soak a cinnamon stick in hot water to make a soothing and curative cup of cinnamon tea.

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