Whey Protein Burger

It is BBQ Season in Toronto!

Someone out there (someone who is better at cooking than me) should invent a WHEY PROTEIN BURGER.

Technically its already been invented. It just isn't being mass produced and sold in restaurants or grocery stores or specialty stores catering to exercise junkies.

I found two recipes online, but the first recipe I found didn't list how much of each ingredient was needed so was rather useless. Here is the 2nd recipe, which uses ground chicken as the secret ingredient (you could also experiment with using ground pork or ground beef, but chicken breast is healthier for you).

Whey Crisp Protein Power Burger

Servings: Makes 4 Burgers

INGREDIENTS

1 16 oz. ground chicken breast
1 cup Whey Crisps
2 egg whites
1 teaspoon steak sauce
3 tablespoons Worcestershire sauce
1 tablespoon grill seasoning

DIRECTIONS

Mix egg whites, steak sauce, Worcestershire sauce and seasoning in a bowl. Add chicken and Whey Crisps into mixture. Make 4 small patties. Grill burgers on inside grill or frying pan until cooked through.

For fun add fat free or reduced fat cheese, tomato, red onion, and lettuce. Healthiest when served on a whole wheat roll.

5 Slimming Fruits that help burn calories!

Chili Peppers - Goes great with pasta!

Spicy chilies increase your calorie burn thanks to an antioxidant called capsaicin. A health study from the University of California found that in the few hours following a meal containing capsaicin, calorie burn nearly doubled. The antioxidant also significantly increased fat oxidation, pushing the body to use more fat as fuel. Other studies have even found that meals flavored with capsaicin can diminish appetite. Experiment with a few different fresh premade salsas and read the ingredients carefully to get a sense of which peppers speak to you. And when in doubt, just add peppers to lots of your meals. I like chopped up pieces of pepper in my eggs.


Pears - Makes a great snack!

Apples may get all the nutritional glory, but a pear a day is a great idea too. Pears have especially high levels of a kind of fiber called pectin, which is known to help promote weight loss. Poached pears make a tasty warm dessert; raw, their creamy-gritty texture pairs nicely with cheese for a snack. I prefer them just plain and fresh!


Grapefruit - Great for breakfast!

Lots of vegans swear by grapefruit for breakfast. This citrus fruit won weight-loss fame after a study found that people who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds. Many people in the study lost more than 10 pounds without making any other changes to their diets. Grapefruit isn't for everyone, but if you enjoy them then try and buy them regularly and make them part of your healthy diet.

Tomatoes - Goes well on pizza or with spaghetti!

Fiber and a high volume of water ensure that tomatoes fill you up for few calories. They're also loaded with lycopene, and health researchers have found that the higher the level of this antioxidant in people's blood, the lower their level of heart disease and other chronic illnesses. Plus, tomatoes increase in nutritional power when cooked, so saute or roast them, make sauce, or blend up tomato soup—on a low-energy day, it's a true comfort food and goes well with pasta and many other dishes.


Artichokes - I hate these things, but they're super good for you.

When you get bored with leafy greens (and that can happen easily when you're counting calories), artichokes are a nice alternative. They make an ideal appetizer- one artichoke has just 60 calories, and all the fiber they contain will help you consume fewer calories during the rest of your meal. When you can get artichokes fresh (in the spring), they're delicious steamed; just sprinkle with salt, pepper, or a squeeze of lemon juice and eat the leaves one by one. Canned artichoke hearts come in handy when you need a simple but satisfying snack. I personally don't like the taste of them, but that is just me. Ignore me. My tastebuds are weird sometimes.

Balancing Your Carb Intake

Many dieters are low carb crazed. While nutritionists will agree that going easy on carbohydrates is a good thing, cutting out carbs entirely is really unhealthy.

What Do Carbohydrates Do For You?

Carbs are your brain food, the fuel that gives energy to your heart and muscles all through the day. Carbs are good for you, but too much of a good thing can also be bad for you.

 

Balancing your carb intake means focusing on whole grains, brown rice and healthier alternatives like whole wheat pasta. Avoid white bread, white rice, pasta. Also try bulgar, quinoa, beans and lentils.

What Will No Carbohydrates Do To You?

A low carb diet will make you lose weight. Unfortunately this will be mostly water weight. This is not a diet that can be sustained. Eventually your body will be unable to resist carbohydrates, and you will gain the water weight back. You will also experience very low energy, headaches, and stomach upset.

Striking The Carbohydrate Balance

Vegetables are a carbohydrate but gluten free and lighter than traditional rice and pasta dishes. Try a vegetable and chicken (or tofu) stir fry, but then the next day, try a bulgar, bean and vegetable stew. There is no harm in trying new foods.

By giving your body different types of meals to process, you will keep the metabolism working hard, and it won't grow accustomed to the same old thing. Some nutritionists believe that support that this "carb cycling" method speeds up the metabolism and aids in weight loss.

Mmm... Chocolate!

On the topic of dieting I will admit I do have several Achilles heels.

#1. Bacon. That is a whole other topic but basically I practice only eating bacon in small portions and as part of a balanced diet.

#2. Chocolate. The topic of this post.

I started limiting my chocolate intake many years ago when I learned that 90% of the world's chocolate is made using child labour in Africa - and if you know anything about that topic then you know child labour is basically child slavery.

Chocolate sold in North America is often very high in sugar. Especially so-called white chocolate and milk chocolate. White chocolate has zero cocoa in it. And milk chocolate often doesn't even have milk in it - and is just very high in sugar.

So when I do buy chocolate I often aim for dark chocolate (preferably over 70% cocoa) because it is healthier - and fair trade chocolate that wasn't made using child labour.

Cocoa in small doses is good for you health wise. It boosts your metabolism, gives you pleasant feelings, encourages weight loss and a host of other health benefits. Dark chocolate is - without a doubt - the healthiest way to consume cocoa.

It is when you start consuming chocolate in overly large doses - especially chocolate which is high in sugar - that it becomes a danger to your waistline.

In the winter I recommend eating a small dose of dark chocolate before going ice skating or doing other outdoor winter activities.

How to Make Lifestyle Changes More Flexible

It happens to lots of people.

All of a sudden a moment of motivation, determination and genuine desire to change your lifestyle will hit you and you become motivated to eat healthier food, exercise more, go jogging more often, hang out with other people who are into exercising...

And then you fall off the wagon and go back to your old routine because it becomes so difficult you lose your will power to keep doing it.

For most people this feeling has to come and go many times before actually succeeding with the goal. It happens again and again because somewhere along the way, from all-consuming ambition, to actual results, the plan falls off track because you were too ambitious, too inconsistent and you weren't seeing the results you wanted to see.

1. Too Ambitious

If you have never exercised much and have been eating poorly, and then all of a sudden you vow to work out six times a week and eat nothing but chicken breast and vegetables, you will have a hard time sticking to such a difficult plan. You will feel very tired, sore and the sudden caloric decrease will make you cranky.

Instead of jumping into your ideal fitness lifestyle, try taking your time to get there. It's more beneficial to ease the body into exercise by giving the muscles a chance to "wake up" first and screen yourself for injuries or limitations. Start by changing your diet first and then ease into exercising. Walking, jogging, running, sprinting... You have to learn to walk first.

2. No Consistency

Just saying that you'll exercise six times a week but not dedicate a time and days to do that workout, it won't take long before a week goes by and then, oh yeah right, I forgot to exercise! SCHEDULE A TIME TO EXERCISE!

Scheduling and Consistency develops habits. As human beings, we live around habits, rituals and routine. Developing a positive routine is challenging at first, but once you get into it, you'll wonder how you ever lived without an exercise schedule. Pick specific days, times and duration to guarantee a regular schedule.

3. No Results

Nothing is more demotivating than working your butt off and receiving no results. Sometimes you will even see weight gain first because you put on extra muscle during your exercising instead of shedding fat.

Don't give up immediately. The extra muscle just means it will be easier for you to perform exercises longer and harder.

Anyone exercising will achieve quick benefits such as improved well being, lower stress and better sleep. Those are the benefits many people overlook.

If you are working towards a specific goal (losing 20 pounds in 1 month) then you might be being unrealistic and even endangering your health by trying to lose too much quickly.

There are also many factors that could be stunting your results: Not working out hard enough, long enough, and eating too much or not the right foods. It could also be a simple matter of body composition of muscle and fat changing and you are not seeing results on the scale because muscle weighs more than fat. So even though change is indeed happening within the body, sometimes you just can't see it.

A fitness program also has an element of trial and error. It's important to try different things to figure out what works best for your body - and also for you mentally. Take measurements instead of judging progress on weight alone. If you still don't see the results you are looking for, hire a personal trainer and/or nutritionist to guide and advise along the way to your fitness success.

CONCLUSIONS

So how do you change your lifestyle?

#1. Be patient and take baby steps. Start with your diet and then introduce new exercises slowly.

#2. Make a schedule and plan ahead. Knowing when you are exercising increases your chances of actually doing so.

#3. Don't quit if you don't see immediate results. Keep going!

100 Healthy Snacks

Want to have a snack, but don't want to gorge yourself on junk food? Here is 100 healthy alternatives.

Instead of Potato Chips

Those crispy taters are delicious, but these snacks are healthier and pack more of a nutritional punch. Plus, they’ll still give you that crunch you’re looking for.

1. Popcorn. As long as you don’t go for the super buttery version, popcorn can be a delicious and incredibly satisfying alternative to chips.
   
2. Kale Chips. They might not sound appealing, but give these crisps a try. They not only taste good, but are loaded with nutrients.
   
3. Veggies. Baby carrots, sugar snap peas, celery and bell peppers offer up a crisp, crunchy snack that’s full of the stuff your body needs.
   
4. Pita Chips. You can make or buy whole grain pita chips that are healthier than potato chips, but still pretty delicious.
   
5. Salted Cucumber Slices. Cucumbers are an excellent choice for giving you that crunch you crave. Add a little salt (maybe some spice) and you get a great study snack.
   
6. Ants on a Log. Bring back your childhood with this snack that offers up a serious crunch and some protein to power your brain.
   
7. Whole Wheat Pretzels. Whether you go for the soft version or the crunchy, these snacks are better for you than chips, in moderation of course.
   
8. Almonds. Roasted almonds are an excellent source of protein and fiber, making them perfect for study snacking.
   
9. Cashews. Go for the unsalted version and you can enjoy all the healthful benefits of this nut without any of the drawbacks.
   
10. Trail Mix. If you don’t want to eat plain nuts, mix them up with dried fruits and pretzels to make your own healthy trail mix.
    
11. Whole Grain Crackers. Skip those weak crackers and go for the whole grain, fibrous ones instead. They’ll do a better job filling you up and they’re better for you to boot.
    
12. Sunflower Seeds. If you want to mindlessly chew on something while you study, these small seeds are a great choice.
    
13. Peanuts. Grab a handful of peanuts while you’re studying to get a quick energy boost from this protein-loaded nut.
    
14. Fruit Chips. There’s more than one way to eat fruit; in this chip form they may make you not even miss the potato kind.
    
15. Veggie Chips. If you just really need to eat some kind of chip, choose a healthier alternative. Veggie chips have more nutrients and can be even better for you if they’re baked.
    
16. Pickles. Pickles are loaded with sodium, it’s true, but if you only have a couple they’re a healthier, lower calorie snack than chips by far.
    

Instead of Unhealthy Dips and Spreads

Just because you’re not loading stuff up with heaps of Cheese Whiz and ranch dressing doesn’t mean you have to go without. Try these healthier options instead.

1. Salsa. Whether you buy it at the store or make up your own, this sassy sauce offers up vitamins without being short on taste.
   
2. Hummus. Made with chickpeas, this Middle Eastern treat is the perfect accompaniment to some pita chips or veggies.
   
3. Guacamole. Avocados do have a lot of fat, but it’s the good kind. Whip up some guac to get your study party started.
   
4. Bean Dip. Beans are a rich source of protein, and can be fun to eat in dip form.
   
5. Low-Cal Spinach Dip. Spinach dip isn’t known for being particularly healthy, but this recipe isn’t too bad. Plus, it’s full of nutrient-rich spinach.
   
6. Mustard. Dip pretzels and other snacks in this vinegary and salty condiment for a tasty treat.
   
7. Greek Yogurt. Never thought of using yogurt as a dip? Well it’s never too late to start. Put it on cucumber for a cool late-night treat.
   
8. Fruit Salsa. Salsa doesn’t have to be spicy and savory. Try out a fruit salsa for a sweeter alternative.
   
9. Low Fat Dressing. If you just can’t go without dressing, choose a low-fat or low-cal version of your favorite.
   
10. Neufatel Cheese. Instead of loading up your bagel with cream cheese, choose this healthier, but just as tasty, alternative instead.
    

Instead of Pre-Packaged, Processed Snacks

These snacks may be convenient, but they’re often packed with sodium, sugar and a wide range of chemicals. Opt for something a little more natural instead.

1. Cheese. Whether you go for the string cheese or the simple cheese wedges, low-fat cheese, especially the natural kind, is a great snack offering up a host of vitamins and some great protein.
   
2. Broccoli. Dipped in a tasty sauce, this green veggie packs a powerful nutritional punch.
   
3. Cantaloupe. This melon not only tastes great, but is a much healthier alternative to those fruit snacks.
   
4. Olives. Need something salty? Try olives instead of chips or crackers.
   
5. Tomato Slices and Olive Oil. Tomatoes are packed with lycopene and a wealth of other vitamins -and can be pretty darn satisfying with a little olive oil on top.
   
6. Grapefruit. This pucker-inducing fruit may not be the easiest to eat, but it’s a great super food to enjoy any time of the day.
   
7. Sugar Snap Peas. These sweet peas are easy to store and provide a delicious crunch, not to mention some serious nutrition to fuel your brain.
   
8. Edamame. These soybeans are a great source of protein, low in calories and just plain tasty– a perfect trio.
   
9. Cottage Cheese and Pineapple. Get the benefits of protein-filled cheese with the zing of a citrusy fruit in this snack.
   
10. Kiwis. Sliced in half and taken in with a spoon, these fun green fruits are not only, healthy but fun to eat too.
    
11. Melon Balls. Watermelon, cantaloupe, honeydew and other melons are sweet and delicious and can be perfect snack foods in this simple spherical form.
    

Instead of Candy

If you’ve got a sweet tooth, there are healthier places to turn than an economy sized bag of gummy bears. Beat the sweet with these healthy choices.

1. Fruit Salad. A mix of fruits like strawberries, raspberries, grapes, bananas and other great healthy snacks can be a great way to meet the needs of your sweet tooth without going overboard on sugar and calories.
   
2. Dark Chocolate. Provided you have just a small amount, dark chocolate has healthy antioxidants that make it better for you than its more sugary cousin, milk chocolate.
   
3. Granola Bar. With tasty morsels of fruits inside, these treats are salty and sweet in one.
   
4. Dried Apricots. Dried fruits like apricots are a great way to feel like you’re eating candy while still getting the vitamins from fruits.
   
5. Strawberries. They may not always be in season, but when they are these small fruits are the perfect alternatives to unhealthy candies.
   
6. Orange Slices. Next time you’re craving fruity candy, pick up an orange instead. It’s full of vitamin C which can help ensure you stay healthy enough to make it through your semester.
   
7. Fresh Raspberries. They’re easy to eat, tasty and pretty good for you too, so don’t pass up these awesome berries.
   
8. Raisins. Dried fruits like raisins are perfect to keep on hand in your dorm room, as they’ll stay fresh for months and are a great, easy snack.
   
9. Blueberries. Blueberries aren’t called a super food for nothing. They’re full of antioxidants and vitamins that will make your body happy.
   
10. Cherries. Cherries are easy to eat, delicious and they taste like a whole host of candies so you won’t even miss those sugary treats.
    
11. Pomegranates. Think of pomegranates as candy that grows on trees, as their tiny, gem-like seeds provide the perfect healthy and sweet snack.
    
12. Fruit Leather. Instead of a fruit roll-up, opt for this healthier flattened fruit.
    

Instead of Soda Pop

You’ve got to wash all those tasty study snacks down with something, right? Instead of a sugary soda, try these options for healthier refreshment.

1. Water. Water has no calories, and it provides the hydration your body needs to give you better concentration and memory. What drink could be better than that? The answer? Ice water is basically negative calories.
   
2. Cranberry Juice. Go for real cranberry juice, not cocktail, for a full-on antioxidant beverage.
   
3. Skim Milk. Unless you’re lactose intolerant, milk can provide your body with protein, calcium and other vitamins it needs.
   
4. Orange Juice. A glass of OJ is a great way to boost your vitamin C levels and stave off illness.
   
5. Soy Milk. If you can’t drink milk, soy milk is a great, healthy alternative.
   
6. Tea. Need to stay awake? Try out some tea. Green and black varieties are said to be extremely beneficial to your health.
   
7. Coffee. Coffee, when had in moderation, is a better way to get a caffeine fix than soda.
   

Instead of Ice Cream

These healthy alternatives to ice cream will see you through your studies without all the fat and calories.

1. Fat Free Yogurt. Yogurt comes in a wide variety of flavors, even chocolate and cheesecake, and is a much healthier alternative to ice cream. Toss in some berries and you've got a very healthy snack.
   
2. Fruit Smoothie. Blend up fruit, milk and yogurt to make one of these tasty treats.
   
3. Frozen Grapes. Frozen grapes will give you the chill you’re looking for with very few calories and no fat.
   
4. Fruit Popsicles. If you need a sweet frozen treat, one of your best bets is a whole fruit frozen popsicle.
   
5. Parfait. Top yogurt with fresh berries and some granola and you’ve got yourself a healthy alternative to an ice cream sundae.
   
6. Frozen Banana with Nuts. Dip a banana in honey, roll it in nuts and stick it in the freezer for an amazing treat that’s good for you too.
   
7. Applesauce. Applesauce, especially the unsweetened kind, is pretty good for you, containing plenty of vitamin C, fiber, and potassium.
   
8. Frozen Yogurt. If you are looking for something healthier that’s as close to ice cream as possible, seek out frozen yogurt. While it’s not perfectly healthy, it’s definitely better for you than ice cream.
   
9. Chocolate Mousse. Chocolate mousse does contain a fair amount of sugar, but it’s also considerably lower in calories and fat than ice cream.
   

Instead of Cookies and Cakes

Replace those Oreos and Chips Ahoy with these delicious and health-friendly alternatives.

1. Rice Cakes with Peanut Butter. Rice cakes alone might be a bit bland, but dress them up with a nut butter to make them super delicious.
   
2. Graham Crackers. A few graham crackers are a much better choice than most cookies, especially if you eat the whole grain kind.
   
3. Bran Muffin. If you need a quick pick-me-up, a bran muffin is the perfect choice. It will keep you full and give you the energy to keep studying.
   
4. Fig Newtons. If you simply must have a cookie, choose one like Fig Newtons. While these cookies contain some not-so-good things, they also have real fruit that offers more vitamins than their chocolate chip counterparts.
   
5. Apples and Almond Butter. Apples on their own are good for you, but paired with a great protein source like almond butter, they’re even better. Plus, both the apple and the almond butter will help you wake up and stay alert to study.
   
6. Fruit Cup. Look for fruit cups that are in water, not syrup, for a tasty, healthy and easy treat.
   
7. Banana Bread. If baked goods are what you crave while studying, consider picking up some banana bread instead of cookies.
   
8. Carrot Bars. Made with real shredded carrots, these bars can be a great source of vitamins and fiber.
   
9. Cereal Bar. Cereal bars made with whole grain cereals are your best healthy bet if you’re looking for a convenient snack.
   
10. Sugar Free Jello. Does it contain a wealth of vitamins and minerals? Nope. But it does have no sugar and few calories, and that’s more than you can say for cookies or cakes.
    
11. Kashi Cookies. If you simply must have a cookie, go for one that attempts to be a little healthier. The Kashi brand contains flaxseed and other whole grains to give this junk food a boost.
    

Instead of Frozen Foods

While there are some healthy frozen foods out there, the kinds you likely have in your freezer (frozen pizzas, chicken nuggets) aren’t the best for you. Try these snacks instead.

1. English Muffin Pizzas. Don’t heat up a whole frozen pizza if you’re hungry. Make a smaller, healthier English muffin version instead.
   
2. Pita Pizza. Don’t have English muffins? Whole grain pitas work just as well for constructing a more nutritious pizza in minutes.
   
3. Tuna. Put some tuna on top of whole grain crackers to get loads of protein.
   
4. Hard Boiled Egg. A hard-boiled egg with salt and pepper is good for you, offering protein you need to keep going.
   
5. Side Salad. Instead of snacking on unhealthy foods, why not whip up a salad? It’s easy and can be tasty too.
   
6. Seaweed Salad. Pick up some seaweed salad at the store for a study snack. It might be a funny color, but it’s full of great nutrients. Just watch out for the sodium– it contains a good amount.
   
7. Oatmeal. Instant oatmeal is easy to make, fills you up and keeps you healthy.
   
8. Lettuce Wraps. Use lettuce to wrap up other veggies, low-fat meats and other healthy treats.
   
9. Corn on the Cob. Eat it fresh if it’s in season or find it frozen if it’s not.
   
10. Whole Grain Toast. Toast, topped with a whole fruit jam or peanut butter, can be a great snack that only takes minutes to make.
    

Instead of Fast Food

Seeking out a mini-meal to keep you going strong through your studies? Well, skip the fast food fare and make these healthier options at home.

1. Whole Grain Cereal. Pair a healthy cereal with some skim milk for a meal that will fill you up without filling you out.
   
2. Whole Wheat Bagel. A bagel can be an easy way to get in some whole grains– just make sure you don’t go overboard with toppings.
   
3. Turkey Wrap. Turkey is one of the healthiest lunch meats out there, so combining it with a whole wheat tortilla, veggies and some mustard is an excellent way to snack smart.
   
4. Baked Potato. A baked potato topped with salsa will meet all your study snacking needs. Eat the skin for an extra vitamin-laden boost.
   
5. Black Beans and Salsa. This snack is simple to make at home. Rinse off a can of black beans, heat them and top with salsa and guac for a healthy treat.
   
6. Sweet Potato Fries. When baked, you can get your fries fix with far better health with sweet potato fries.
   
7. Whole Wheat Pasta. A small bowl of whole wheat pasta with marinara sauce makes for a balanced and healthy snack or meal.
   
8. Veggie Pocket. Load up a pita with all kinds of veggies, from cucumbers to sprouts, top with mustard or a vinaigrette, and you’ve got yourself a killer snack.
   
9. Low-Fat Quesadilla. Low-fat cheese and veggies help make this snack one that’s healthy and craveable.
   
10. Low Sodium Soup. Heat up a small bowl of soup to get some veggies, protein and other healthy stuff to keep you going.
    
11. Soft Taco. Using whole grain tortillas, turkey instead of beef and topping with extra veggies makes this snack a winner in the health department.
    
12. Multigrain Waffle. Pop a whole grain waffle into the toaster, top it with fruit and you’ve got an enviable study snack on your hands.
    
13. Sandwich on Whole Wheat. Instead of getting a burger, make yourself a healthy, old-fashioned sandwich instead.
    
14. Omelet. If you’ve got your own place, practice your cooking skills by making a healthy omelet for a snack.
    

Want to Beat Fat? Learn Your Enemy!

If fatty food is your waistline's enemy then you should try to learn more about this dreaded foe.

Fat is a slow burning energy source - and it is typically stored instead of used right away. Eating healthy fats will contribute to hormonal regulation, aids vitamin and mineral absorption and maintains healthy skin and hair. Of course, good and bad cholesterol, healthy and unhealthy fats, saturated and monounsaturated are terms which you have already come across, and it can all seem confusing if you don't know what they are!

Different Kinds of Fats

Saturated

They are the "bad fats." Saturated fat raises cholesterol. Foods such as butter margarine, meat and dairy contain high levels of saturated fat.

Monounsaturated and polyunsaturated

These fats do not raise cholesterol levels. Cooking oils such as olive and canola contain monounsaturated fats, while safflower and corn oil contain polyunsaturated fat.

Triglycerides

Fats that contain, in varying proportions, saturated, monounsaturated and polyunsaturated fats.

Cholesterol

An essential fat made by the liver. Eating food high in "bad" cholesterol can cause heart disease. Cholesterol is carried through the bloodstream by lipoproteins.

HDLs (high density lipoproteins)

The "good" cholesterol which can move cholesterol away from the arteries and back to the liver.

LDLs (low density lipoproteins)

LDLs are the "bad" cholesterols because they keep cholesterol circulating in the blood, and this can lead to clogged arteries.

Eating healthy fats is easy, they are foud in seeds, nut, olive oil and avocado fruits. Bad fats are in baked goods, such as white bread, pizza and fast food. Don't stress about all of the different types of fat too much. Just focus on the natural stuff and avoid any fats which are "man made". You will still eat some of the unhealthier fats anyway, but if you know which ones to avoid it can help you to make healthier choices.

When To Detox Diet

Detox diets have been growing ever more popular for the past several decades. There have been dangerous detox diets, such as the lemonade or grapefruit detox diets, where necessary food groups and nutrients are restricted.

More recently detox diets are being designed so they are healthier, including lemonade / grapefruit diets which have been modified so you are now getting the needed nutrients (often through vitamin pill supplementation or the addition of specific foods).

Personally my own fitness philosophy revolves around good old-fashioned healthy eating and lots of exercise - but I am a personal trainer and not everyone is as patient as I am. Eating good food in abundance, and not so good food in moderation, and avoiding horrible food entirely is just the beginning.

Good food and a consistent fitness regimen, is the tried, tested and true way - short cuts are more likely to result in yo-yo dieting. However there are some benefits to detoxification, so lets explore the pros and cons of detox diets:

Pros of a Detox Diet

#1. If you have always had an unhealthy diet containing a lot of horribly carcinogenic foods a detox diet may help to correct bad habits. Many detox plans will be restrictive, such as avoiding nightshade vegetables, or bread but will allow most vegetables, beans, and legumes. Simply trying a detox diet might break the cycle of a poor diet, so it's worth a shot.

#2. Placebo Effect. Sometimes just doing something - anything healthy that it - will help you to feel better about yourself. Whether it's because the diet is actually working, or due to the psychological benefit of sticking to a goal, it has the potential to make you feel good about yourself and accomplished. And if the cycle of positivity continues then you will just continue to feel better and better about yourself, making huge strides towards both eating better and exercising more.

#3. Identifying food sensitivities. It's very common to realize that your 3 PM fatigue, bloated or stomach upset has been caused by something you are eating. A detox diet will eliminate fast, processed, fried and (saturated) fatty foods, while increasing water intake - and a lot of people don't drink enough water. This can make a person feel much better and discover that a certain food, like pizza or french fries has been causing breakouts, or gastronomical distress, or even excessive farting.

Cons of Detox Diets

#1. You don't need to do a really radical diet to cleanse your body of toxins. We are already designed to detox our own bodies through our internal organs, to rid ourselves of toxins and pollutants. A rich and well rounded diet will take care of "body flushing" without huge food restrictions... all you really need to do is cut out the fatty foods, foods that are not "natural" (basically anything containing chemical additives) and avoid cigarettes and alcohol. (Which is harder for some people who can't stop themselves.)

#2. Many detox diets claim to aid weight loss. However, many of these diets combine food and beverages with diuretic and laxative effects. Basically, you lose a lot of water weight that will simply come back once the body is rehydrated, just like when we sweat. So if you do detox, remember to drink a lot of liquids.

#3. Long term detox diets can cause certain sensitivities to food that has been restricted - possibly even making you allergic. If you never had a problem eating bread, and then you stop eating it for a year, you may find that your stomach can no longer handle it. Do you really want to give up bread forever? Thus if you want to preserve you ability to eat certain foods you should still eat them once in awhile.

#4. Any diet that is not sustainable on a long term basis will not be an effective weight loss plan. As soon as the detoxee person eats normally again, it can all come back again (sometimes very quickly) as your body will think you were on a fast and will want to replenish itself immediately. You need to be thinking a long term change in your eating habits if you want long term results.

I am not against detox diets. In fact I encourage them, but they need to be done in such a way that you are not hurting yourself and you make some kind of permanent change so that you kick a specific habit - like giving up sugary chocolate and switching to small amounts of dark chocolate instead.

Healthy moderation and balance is the key to a healthy diet. Learning that is something you have to do yourself - and once you've learned it you realize that the sweets taste that much better because you only have them when you're having fun with friends or family instead of consuming them when your bored, lonely or depressed.

You really should only be detox dieting if you have genuine worries about toxins in your system - like if you are quitting smoking and you want to detoxify. Or quitting alcohol. Or you were recently poisoned by a jellyfish... Doing a detox diet to "lose weight" is not a necessity if you already eat healthy.

Moderation in Dieting Vs Outright Banning Foods

I haven't given up chocolate.

But I have dramatically reduced my sugar intake by switching to dark chocolate. And what is better, dark chocolate cuts down on food cravings.

But sugary chocolate causes you to crave more, because the sugar causes a reaction in your brain which makes you want more.

Thus the first lesson to learn here is to stick to darker chocolates - the darker the better.

The second lesson is that you can apply this same principle to the rest of your eating habits by either moderating the foods you enjoy and/or banning foods you know are just plain harmful.

Example: Twinkies. They're mostly sugar and if you eat one the sugar-rush will cause you to crave more right away, resulting in a binge-fest of Twinkies. 150 calories each. If you buy and consume such sugary foods regularly you can pack on the pounds pretty quickly. So Twinkies are one of those things you should just plain give up entirely.

What to Give Up on Entirely

Fast food and soft drinks. If you count the calories and compare what you could have eaten for the equivalent amount of fast food you realize that you could have a lot more delicious / healthy food simply by cutting out the sugary treats. You will still eat out as fast food places maybe a couple times per year, but you will keep it to a very low moderation. Making healthier food at home gives you a lot of healthier alternatives such as baked potatoes or sweet potato fries, which saves you a tonne of fat calories and dramatically cuts back on sodium. Homemade hamburgers are way more delicious than their fast food counterparts.

Soft drinks can rack up calories very quickly - the simple act of switching to juice or milk or tea makes a big difference over the long term. A single soft drink has enough sugar for a small meal. Drinking 2 Litres of Coca-Cola or Pepsi in a single day is like drinking 6 small meals worth of sugar.

What to Eat in Moderation

Never try to deprive yourself of foods that you love. eg. Dark Chocolate is great if you love chocolate. Just avoid fudge, chocolate bars, white chocolate (there is no real chocolate in white chocolate, its basically all sugar).

Start thinking in terms of moderation and healthy alternatives. Instead of eating fried potato chips there are baked versions. There is also the option to bake chickpeas or make veggie chips to satisfy the salty cravings. Air popped popcorn is a whole grain, and without the butter and massive amounts of salt, is a low calorie and fast snack.

Bacon strips go great with your breakfast - but don't eat the whole 500 grams of it all at once! Save most of it for later!

Start Thinking Healthy Snacks

Apples, oranges, tangerines, bananas, berries... if you have a favourite fruit, veggie or berry start stocking up on those healthy foods you love. eg. I never get tired of carrot sticks.

Once you make the mental switch to healthy snacks you can still have your unhealthy choices once in awhile, but your goal is to make a mental switch in your brain to realize "Hey, I don't need those sugary snacks!"

Making vegetables an entree instead of a side dish is also a handy thing to do. Vegetables have no fat, lots of fiber and they are very filling. Eating whole grains, beans, low fat dairy and lean protein will be the sure way to guarantee a very full belly, without a trace of deprivation. You won't feel hungry because you won't be hungry.

Try also: Cooking more at home, making soups or stews, large hearty salads as a main dish, and cutting back on boxed, frozen and other processed food.

General Wellness - Mind, Body + Soul

If you exercise and eat well because of the health benefits (and longevity) its possible that you've also realized that health also includes mental health - and that mental health is often the most important thing you need to worry about.

Fitness is more than just sweating your buns off, pumping iron and trying to burn the most calories possible. You also need SLEEP and REST time to heal and build new muscle tissue.

Another thing you should do regularly is STRETCHES. There will be times when you are in so much pain for exercising that you won't even want to stretch, and you might be tempted to regularly skip stretching or exercise sessions because you are suffering from muscle pain/fatigue. That is normal. Its a sign that you've been pushing yourself too much.

When that happens it means you need to force yourself to do stretching or yoga instead of your regular exercises - and more importantly to rest and get plenty of sleep. You may even need to purchase muscle relaxers in the event that your muscle pain is so severe you are having difficulty sleeping.

Sore muscles become filled with lactic acid, the adrenal glands fatigue and the body produces more cortisol, a hormone that will store more fat, and make it harder to burn off. Too much intense exercising actually becomes quite counterproductive if you are overdoing it and making your muscles too sore. Over training can be a serious problem in exercise enthusiasts and can cause irritability, fatigue and the increased risk of injury. Take care of your body by introducing gentle exercise such as yoga, tai chi, Pilates or general stretching can help give your body a break and give it more time to build new muscle tissue.

Sports injuries are a sign that you are doing something wrong. When that happens it is important to make sure you are - not overdoing it, observing proper form on your exercises (sloppy form = more injuries), or trying to challenge yourself too much by doing things beyond your current talents.

It is true that "No Pain = No Gain" when it comes to weightlifting, but "Too Much Pain = You're Doing It Wrong" is also equally true.

Doing regular stretches and yoga, and basic exercises to build up your core strength, help to prevent sports injuries and should be a regular component in your fitness regimen.

Remember these three things!

MIND - Sleep, rest and meditation. Remember to take naps when you get the chance.


BODY - Stretching, yoga, low stress exercise days. eg. Going for a nature walk instead of weightlifing.

SOUL - Fun exercises / sports that give you peace of mind. eg. Archery, cycling, ice skating, swimming.


The simple act of walking or cycling on a nature trail is great exercise but also calming, refreshing and revitalizing - helping your mind and body on multiple levels. You have to think in terms of BALANCE so your body can maintain its equilibrium physically but mentally and emotionally too.

There is no point being buff on the outside if you are falling apart on the inside.

Make Your Family Eat More Veggies

New Ways to Make Your Family Eat More Veggies

Guest Post by Zara

We know how useful vegetables are, it’s very obvious! But equally obvious is the fact that how much we hate eating it at least our families. Many families do not consume the quantity and variety of veggies which they need to, on a daily basis. But though we hate it, we need to get it into our system to derive its health benefits. It is better to add them in our daily diet to enjoy great health and it is preferable to maintain the nutrients of veggies and greens to the maximum.

The following are some methods to help our family indulge and binge on vegetables:

Not eating veggies directly: The biggest challenge is to make kids eat more veggies. According to some
researches, kids take around 10–15 trials to learn about a new flavour and appreciate it. So you need to be persistent in your efforts in trying to make your kid at least taste it, so that their taste buds adapt that veggie.

The best way to make your kid eat veggies is by including it in a burger, his favourite snack, favourite drink or by combining with regular meals. Cleverly using it in gravies or curries, you can avoid it being easily spotted by your kid. There are vegetables which really taste good, so you can start with those and slowly make them eat the less tasty ones.

Growing vegetables in your backyard or a farm is a good strategy to get fresh supply of vegetables and fruits.

The technique of eating fresh vegetables: This includes the above-mentioned point, i.e., growing your
veggies. You can further the process by involving family members in the choosing the food they want to cook. This way not only kids but also other members would develop an interest to enjoy as a family..

The most important benefit is that you can use organic manure and pesticides for the plants which means that you will also be sure of no chemical interference in your veggies, and can be eaten generously without any hesitation. Pave way to organic food!

Know your veggies: Every vegetable has its nutritional value which is known to cure several ailments and
sickness. You can do a bit of research to find out the veggies which can be helpful to strengthen the appetite and health of your family. Each family has its own medical history. For example, if your family members are genetically prone to obesity, you can choose vegetables which can help you fight the same or if you have some other common ailments like hypertension and diabetes running in your family, choose veggies which can combat the same.

The question arises on why do we need to research? Can’t we just eat any veggies? Every vegetable is good for health in some way. The answer is you can eat all kinds of veggies but eating the ones which might help you fight your ailment is better for a better health.

Dramatize the situation! - Well how many of us as kids started eating more and more spinach after watching Popeye gulp that can of it and flex those flexible muscles. That’s what video and audio visuals can do, and not just kids but also it leaves a permanent impression on the minds of adults which is technically called photographic memory.

The kids can be lured into indulging into veggies by creating some make-believe stories of how eating
vegetables can make them ‘grow’ faster or make them smarter and stronger. You can just create a comic
sketch of how after eating veggies a hero becomes a superhero.

The grown-ups can be a little tricky to convince, they don’t fall for superheroes and stuff what they look for in a food is the taste. Then the best thing to do is to give them what they desire any and every vegetable can be made tasty, it all depends on the chef and the recipe used. There are a zillion ways to make any vegetable look appealing and taste good.

Use the internet and adopt strategies to help you out. Baked or grilled ones will also do to get it into your
stomachs!

Maintaining the balance: Eating veggies is good but just stuffing your diet with just one or two vegetables
and fruit will certainly do no good Yes, indulging in a variety of other veggies is not bad idea but a hint that exploring other vegetables can protect your health from those unhealthy foods and replenish your immune system.

About the Guest Poster

Zara is a blogger who writes on various subjects like health-related issues to reviews on latest
gadgets and apps. Right now she is working on articles related to instant ppi claims.

Healthy Habits of Fit People

Some people just have really healthy habits when it comes to exercising and eating... and to those people who are struggling with their weight such healthy-habit-people make it look so easy, don't they?

It is as if they're never too tired to exercise and they never crave junk food. (Actually they do get those cravings, but they control them better.) If you know how hard it is to stick to your diet and exercise plan then it certainly will be a moment for envy when you see other people who have already succeeded in their fitness goals and made it look easy.

But you can develop those healthy habits too. You have the same basic genetic makeup as they do, you probably even have the same amount of time available too. Reaching your health and fitness goals can happen if you put in the effort to develop the same healthy habits that fit people use and take for granted.

They all have a number of things in common. Lets look at them!

#1. They all have healthy activities that they enjoy, eg. Dancing.

Being able to work out almost every day is a lot easier if you enjoy the activity. Becoming resentful of going to the gym, or running every morning if you do not even like it, will only pave the way for failure and disappointment. Most people who have reached fitness goals look forward to their workout because they love the way it makes them feel first, before the way it makes them look. It is one of the reasons why

Speaking for myself I enjoy archery, boxing, swimming, ice skating, weightlifting, rock climbing and cycling. I never get bored of those actitivities and indeed encourage others to do them too.

#2. They know how to say NO

Saying yes to every dinner invitation, every chocolate offered to you and every event that would cut into your scheduled workouts, you would have a lot of difficulty achieving your fitness goals. YOU are responsible for your outcome and only you have the power to say NO. Don't feel bad for not trying every one of your mother or grandmothers's sixteen different kinds of cookies. She will forgive you eventually.

Your body will thank you over the long term every time you say no to unnecessary temptation.

#3. They make it happen no matter what

Some people are dreamers and some people are doers. Dream it and then DO IT.

Whether it's by waking up early to go jogging, preparing a week's worth of healthy lunches to take to work or packing the gym bag the day before so you can go to the gym after work, succeeding means not giving yourself room for excuses or procrastination. If you set out to accomplish a goal then you have to DO IT NOW.

Learn to avoid obstacles and excuses and make your workouts happen. If you give up on your workout just because your bicycle has a flat tire then you aren't thinking right. Make fixing your bicycle a workout instead. Clean your home while you are at it. (Cleaning counts as exercise.) Don't give up just because one little thing gets in your way. Either circumvent that problem, fix the problem, or do something else in place of your normal workout.

Understanding the Glycemic Index

You've probably never heard of the Glycemic Index. Well, now you have! The glycemic index is a relatively easy to understand rating system for ranking carbohydrate based foods.

A low rating on the glycemic index means that the food does not spike blood glucose and insulin levels quickly within the body.

Now you might wonder why that is important.

Foods that raise blood sugar levels quickly increase the chance of developing diabetes and heart disease but they also contribute heavily to weight gain. High GI carbohydrates are typically foods that don't keep you full for very long, like white bread and junk food, and instead you gorge yourself on half a loaf of bread or an entire bag of potato chips because you still feel hungry.



LOW GI FOODS

Breakfast Cereal All-bran Oat bran Rolled Oats Special K Natural Muesli Porridge Staples Wheat Pasta Shapes New Potatoes Meat Ravioli Spaghetti Tortellini (Cheese) Egg Fettuccini Brown Rice Buckwheat White long grain rice Pearled Barley Yam Sweet Potatoes Instant Noodles Wheat tortilla Dairy Whole milk Skimmed milk Chocolate milk Sweetened yoghurt Artificially Sweetened Yoghurt Custard Soy Milk

Bread Soya and Linseed Wholegrain Pumpernickel Heavy Mixed Grain Whole Wheat Sourdough Rye Sourdough Wheat Snacks & Sweet Foods Slim-Fast meal replacement Snickers Bar (high fat) Nut & Seed Muesli Bar Sponge Cake Nutella Milk Chocolate Hummus Peanuts Walnuts Cashew Nuts Nuts and Raisins Jam Corn Chips Oatmeal Crackers Legumes (Beans) Kidney Beans (canned) Butter Beans Chick Peas Haricot/Navy Beans Lentils, Red Lentils, Green Pinto Beans Blackeyed Beans Yellow Split Peas

Vegetables Frozen Green Peas Frozen Sweet Corn Raw Carrots Boiled Carrots Eggplant/Aubergine Broccoli Cauliflower Cabbage Mushrooms Tomatoes Chillies Lettuce Green Beans Red Peppers Onions Fruits Cherries Plums Grapefruit Peaches Peach, canned in natural juice Apples Pears Dried Apricots Grapes Kiwi Fruit Oranges Strawberries Prunes

MEDIUM GI FOODS

Breakfast Cereal Bran Buds Mini Wheats Nutrigrain Shredded Wheat Porridge Oats Special K Fruits Mango Sultanas Bananas Raisins Papaya Figs Pineapple

Bread Croissant Hamburger bun Pita, white Wholemeal Rye Staples Basmati Rice Couscous Cornmeal Taco Shells Gnocchi Canned Potatoes Chinese (Rice) Vermicelli Baked Potatoes Wild Rice

Vegetables Beetroot Snacks & Sweet Foods Ryvita Digestives Blueberry muffin Honey Legumes (Beans) Beans in Tomato Sauce Dairy Icecream

HIGH GI FOODS

Breakfast Cereal Cornflakes Sultana Bran Branflakes Coco Pops Puffed Wheat Oats in Honey Bake Team Total Cheerios Rice Krispies Weetabix Fruits Watermelon Dates

Bread White Bagel French Baguette Snacks & Sweet Foods Pretzels Water Crackers Rice cakes Puffed Crispbread Donuts Scones Maple flavoured syrup

Vegetables Pumkin Parsnips Staples Instant White Rice Glutinous Rice Short Grain White Rice Tapioca Fresh Mashed Potatoes French Fries Instant Mashed Potatoes

The glycemic index food chart above is a guide of which foods have a low, medium or high GI rating. By choosing healthier foods off of this list, it creates a very simple way to improve your nutrition without having to do a lot research/buying diet books/learning to count calories, etc.

The Glycemic Index is not just for weight loss. Regular exercise enthusiasts and athletes benefit from choosing low GI food. Low GI food before exercise maintains blood sugar concentration and increases the rate of stored fat being used for energy (fat oxidation). Low GI foods before exercise have been shown to increase endurance.

Healthy Meal Plans for Work

Working a 9 to 5 doesn't have to mean a lifetime of fast food and chocolate bars. If you truly want to improve your health, plan to eat well and put the time in to make it happen. Many people struggle with meal planning and this leads into missed breakfasts, nutrition deprived lunches, and fast food dinners.

So how do you correct this problem and solve your lunch woes?

#1. Eat a BIG Breakfast

Breakfast is the most important meal of the day. Make a large well balanced meal with fibre, fruit/berries/veggies, juice, milk and protein (eggs, bacon, pancakes). If you eat a healthy breakfast you won't be starving at lunch.

An omelette takes less than 3 minutes to make. (I've timed it.) And its healthy! Just have the veggies readied, the pan already on the stove... just add canola oil, turn on, add eggs, stir in veggies, and voila, done.

1. Make Double or Quadruple

By making extra for dinner, you can easily save additional portions for work the next day (and the next and the next...). Soups, stews and grain dishes work really well here. If you pack leftovers to reheat the next day, a sandwich to eat on the go, and some fruit, you already have your work days covered!

2. Make Snack that will survive the week.

By preparing healthy muffins, hummus with cut veggies, or trail mix, you can easily grab and go any time during the week. If you do the prep work on a Sunday, then these in between meals are quick and ready for work, when you are!

eg. Did you know Jell-O has protein in it? And for its size its mostly water, so it makes for a fairly healthy snack / dessert.

3. Stock Alternative Fruits

Buying variety for fruits at the supermarket make a difference when you want something different every day of the week. Apples, oranges, grapes, bananas, salads with peppers. Maybe not tomatoes however because they don't travel well.

4. Have Breakfast laid out and ready

Have your breakfast items on the counter, or pre-made in the fridge, speeds things up. I like the breakfast muesli. You can prepare it the night before and its ready to eat. Just add chopped fruit and milk. It is just like putting your exercise clothes out the night before - if its there you will wear it / eat it.

5. Make a plan while you are commuting

What else do you have to think about in the car or on the TTC subway? (Commute times in Toronto are the longest in the world.) You have lots of time to plan.

Even a loose outline of how you would like to eat during the week will help significantly. Plan for meals that will last, can be saved, and require little to no prep time at work.

Note: Having lots of quality packaging (easy to clean and use) makes a big difference too.

6. The lesser of Two Evils

There will be days when you are too busy and none of these tips will work. In the case of a failed fresh food day, grab a low cal frozen entree in the place of vending machine or greasy food court fare. While the sodium will be high, and the food will be pumped with preservatives, it's going to be better than anything you could buy in greasy food court portion sizes!