An easy and fun exercise or weight loss program, frees up your mind from laziness and procrastination. Do an exercise you really enjoy. If you have always wanted to learn to play tennis or maybe golf. Go sign up for classes with a friend or two. Go for brisk or long walks around a beautiful park, lake or areas with nice scenery. You can also go cycling, skating or jogging around these places. Bring your MP3 player with your favourite tunes to add motivation. Whatever it is you choose to do, do it regularly and consistently to build up a healthy habit.

When it comes to dieting, learn to cook with weight loss recipes that are healthy and easy to manage. Most importantly, use some common sense. No crash diets that deprive your body of food and make you feel hungry and miserable all the time. Remember, your body needs all food types to stay healthy. Food containing proteins, fats, sugars, fibres, vitamins and minerals are essential part of your daily diet. These should be taken in moderation for every meal. To achieve that, eat a bit of everything in your meals, like fruits, vegetables and lean meat etc. Here are a couple of tasty weight loss recipes for you:

Chopped Salad with Tuna

Ingredients

1 can (6 ounces) water-packed tuna

1/3 cup chopped cucumber

1/3 cup chopped tomato

1/3 cup chopped avocado

1/3 cup chopped celery

1/3 cup chopped radishes

1 cup chopped romaine lettuce

Dressing

4 teaspoons extra-virgin olive oil

2 tablespoons fresh lime juice

2 cloves garlic, finely chopped

1/2 teaspoon black pepper

Instructions

To make the salad: Layer the tuna, cucumber, tomato, avocado, celery, radishes, and lettuce in a decorative glass bowl.

To make the dressing: Mix the olive oil, lime juice, garlic, and pepper. Then just drizzle over the salad.

 

Low-Fat Cottage Cheese Omelette

Ingredients

2 eggs, separated

1/4 cup low-fat cottage cheese dash of pepper

1/2 tbsp. dried parsley

Non-stick spray oil

Instructions

Spray the skillet with cooking spray. Next, beat the egg whites until its stiff, but not dry. Beat the yolks separately until it becomes lemon colored and thick. Add the cottage cheese and pepper and beat until you get a smooth texture. Fold in the egg whites and parsley.

Place the mixture in the skillet and cook over medium heat until it becomes lightly browned on the bottom and fluffy. Do this for about 3 to 4 minutes. Then place the mixture in the oven for and heat for 15 minutes. Make a crease down the centre of the omelette with a knife and fold over. Itâ??s ready to be served.

 

There are many other recipes available. Do a bit of research to add more recipes you can try out.

Since you have your own likes and dislikes for food and exercise, you really should choose a weight loss program, free healthy diet plan and weight loss recipes of your own. However, the above tips should help you decide and choose what is best for you. Your aim in losing weight is not just limited to achieving your goals, but also to lead a healthier lifestyle that is long-lasting.

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top-3-products.info – Read The High Blood Pressure Remedy Report NOW. Hi Craig, I am enjoying your Remedy Report, I can’t put it down! There’s so much to read and so many sources of information. I’ve already made moves to change my diet and looking into supplements. I’ll keep you updated. Thanks! –Karl Keefer Crowne Point, IN

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Review
“I highly recommend it as a practical, healthy eating guide for the whole family.” — Malcolm K. Robinson, MD, Director, Metabolic Support Service and the Program for Weight Management, Department of Surgery, Brigham and Women?s Hospital, Harvard Medical School”Jones and Trujillo prove that lowering one?s cholesterol does not have to require sacrifice. . . . Bon appétit!” — Eric Ripert, chef and co-owner of Le Bernardin, New York City”No new scientific findings have been (more…)

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However, next time you see someone doing this, have a look at them – are they slim?

Studies have shown that fidgeting burns 350 calories a day, which is about half a bottle of wine and 2 vodkas.  Or a weight loss of 36lb in a year and a healthier liver!

It has also been shown that naturally slim people, the ones we hate who can seemingly eat everything and anything and stay whippet thin, tend to fidget a lot more than chubbies.

So jiggle your legs, wiggle your toes, gesticulate more when you talk, tap your fingers, act like you have got ants in your pants and ignore your mothers instructions to stop fidgeting.

You might get the odd slapped knee but for 36lb a year I?ll take that.

In the same vein, when you are standing up you burn 70 more calories an hour than when sitting down?..so whenever you can, get up. Stand up while you are on the phone, when you are out, stand at a high table or the bar rather than flop on the sofas (unless you have huge heels in which case damage to the feet might outweigh the calories burnt!), when you have the TV on, stand up for a half an hour show, all these little things add up and you will soon notice a difference.

Recipes

So you have got home from work at 8pm, had the day from hell and you are shattered – but starving – there is no way you are going to start cooking a huge meal but are really trying to keep your diet healthy and avoid microwave meals and processed rubbish.

Every week I’ll give you a very quick and simple healthy recipe which I cook on days like this. And you can get all the ingredients in any supermarket, if they are not already in your cupboard??because it isn?t a quick recipe if you have to go to 6 different shops to get the stuff.

On Wednesday I did a 12 hour day and really wanted to have a glass of wine and flop on the sofa with a bar of galaxy but I was very good and made a quick stir fry. Stir fries are the time honoured quick meal and 10 minutes later you can feel smug and slim eating a home cooked, healthy meal.

There is no hard and fast recipe, just use a good selection of veg and some protein- meat, fish, quorn, tofu etc.

Heat a wok (or frying pan) and pour in a glug of olive oil (I don’t have time to weigh or measure but probably about a tablespoon).

You can buy chicken, beef or pork ready diced, or use quorn or tofu pieces (try and keep the beef to a minimum and buy organic chicken if you can to avoid nasty hormones and antibiotics)

Chuck the meat (or alternative) into the hot oil and stir around for 3-4 minutes.

Add a teaspoon of minced garlic, chilli and ginger (buy the jars in the supermarket, all ready prepared, quick, no garlicy fingers and last for ages). You might need less chilli depending on your taste.

For the vegetables there is a variety of options;

Onions, peppers, baby sweetcorn, green beans, mange tout, broccoli florets, mushrooms, cauliflower, beansprouts, really anything that takes your fancy.

If you can chop up an onion, a pepper and a few mushrooms while the meat is frying and throw them in with a packet of baby sweetcorn and/or green beans. If you can’t be bothered with this, most supermarkets do a ready prepared bag of stir fry veg which are great.

If you haven’t had time to shop, frozen veg are great, mushrooms, onions, peppers, broccoli, straight from frozen although they may need an extra minute or 2 to cook.

Stirfry for another 3 or 4 minutes, slug in a good dash of soy sauce and fry for another minute or so.

Voila, 10 minutes and your at the table!

Don’t miss next weeks newsletter, I’ll find more easy ways to burn calories, review a couple of diets I have tried and give you another recipe.

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Vegan: A person that chooses a lifestyle that aims to eliminate the use of products obtained from animals for food, clothing or any other reason. This means that they don’t eat any meat, fish, dairy products or eggs. They also avoid products that are tested on animals and do not wear fur, wool or leather.

A vegan’s diet includes foods such as: beans, lentils, nuts, seeds, soya products (for protein), whole grains, vegetables, fruits and healthy oils.

People choose to become vegan for various reasons, the most popular include:

-Ethical views concerning animal rights

-Concern for the environment

-To improve personal health

-Spiritual or religious beliefs

Vegan Pancakes

Ingredients:

1 1/2 cups unbleached white flour

3 tablespoons organic sugar

1 3/4 teaspoons baking powder

dash of salt

3 dashes of nutmeg

1 to 1 1/4 cups soy milk

3 tablespoons vegetable oil

1 Ener-G Egg Replacer (found at health food stores)

Directions:

Combine all dry ingredients (flour, salt, vegan sugar, baking powder, nutmeg). Combine wet ingredients in a separate bowl. Mix wet and dry ingredients, but don’t over-stir. Pour onto hot skillet, flip once. Makes 6 medium pancakes.

Note: You may also add fresh fruit such as blueberries or vegan chocolate chips for some variety!

Super Easy Vegan Pasta Salad

Ingredients:

2 cups whole wheat pasta, cooked & cooled

2 ripe tomatoes, chopped

1/2 green pepper, chopped

1 green onion, thinly sliced

1/4 cucumber, chopped

1/2 cup organic sugar

1/2 cup vegetable oil

1/3 cup ketchup

1/4 cup vinegar

1 teaspoon salt

1/4 teaspoon pepper

1 teaspoon paprika

Directions:

Mix together the sugar, ketchup, vinegar, oil, salt, pepper and paprika. Pour the dressing over the pasta and veggies, and stir well.

Vegan Chocolate Chip Cookies

Ingredients:

2 cups unbleached white flour

2 teaspoons baking powder

1/2 teaspoon salt

cinnamon to taste (optional)

1 cup vegan chocolate chips

1 cup organic sugar

1/2 cup canola or vegetable oil

1 teaspoon vanilla

1/4 cup water

Directions:

Preheat oven to 350.

In a large bowl mix flour, baking powder, salt, and cinnamon. Mix in the chocolate chips. Make a well in the center and set bowl aside.

In a medium size bowl mix vegan sugar and oil. Add the vanilla and then add the water. Be sure to mix it well. Add the wet to the well in the dry. Spoon dough onto ungreased cookie sheets. Bake for 8-12 minutes.

Take them out and move them to wire cooling racks.

Makes almost two dozen cookies.

LIGHTSIDE

Grade 2 Science class Exam.

Q: how can you delay milk turning sour?

A: Keep it in the cow.

Q; Name the four seasons.

A: Salt, pepper, mustard, and vinegar.

Q; Explain one of the processes by which water can be made safe to drink.

A: Filtration makes water safe to drink because it removes large pollutants grit, sand, dead horses, crows, and canoeists.

After about 15 years, Health Canada has come out with a new Food Guide. Included in the guide is advice for different ages and stages of your live (children, women of childbearing age, men and women over 50).

Some recommendations are;

Eat at least one dark green and one orange vegetable each day.

Vegetables, fruit with little or no added fat, sugar, salt.

Have vegetables and fruit more often then juice.

Make half your grain products whole grain each day

Choose grain products that are lower in fat, sugar or salt.

Drink skim, 1%, or 2% milk each day.

Select lower fat milk alternatives.

Have meat alternatives such as beans, tofu often.

Eat at least 2 Food Guide Servings of fish each week.

Select lean meat with little or no added fat or salt.

NOTE: For limiting exposure to mercury from certain types of fish, refer to Canada’s Food Guide. For latest information and guide for your health and safety.

www.healthcanada.gc.ca

Healthy Eating.

www.hc-gc.ca/nutrition

Food recalls and allergy alerts.

www.cfia-acia.agr.ca

IRRADIATION

Food manufactures are permitted to irradiate potatoes and onions to inhibit sprouting; wheat flour to control insects; and ground spices and dehydrated seasonings to reduce microbial content.

In 2005 The European Civil Society released a statement against irradiation stating, “Food irradiation is often used as a substitute for good sanitary practices and misleads consumers, as it kills spoilage bacteria, which tells people when food is rotten through smell or sight”

“The American and Canadian public is justifiably concerned over the unknown effects of irradiation food.” Rosalie Bertell, PhD.

Where possible we should buy locally –grown foods. As a rule your food is fresher, better flavour, picked within a day of your purchase. Local produce more likely has a higher nutrient content than store-bought produce that has spent time on a transport truck and warehouse. Further farmers who sell directly to local customers receive the full value for their product, can sell cheaper, as there is less cost to processing, transportation, packing, warehouse etc.

RECALL ALERTS

Have you unsafe products in your home? Check out items that have been recalled by manufactures in cooperation with U.S.Consumer Product Safety Commission. You can check by phone: 800-638-2772 or Visit: www.cpsc.gov.

Remember, when it comes to recalls, health, food, the same information applies to both USA and Canada, as a rule. Check both government sites for above.

THE FREECYLE NETWORK

Do you have stuff you no longer have use for and want to get rid

of? If you haven’t got time for garage sales, or eBay-you need to check out “The Freecyle Network”.

Founded in 2003, the network has more then 1.7 million members

in 3,100 Communities in over 50 countries. The only rules around what can be exchanged, or offered free is that it be legal, for any age group. There is a good chance of a

listing from your city. For details click on:

www.freecycle.org

BAR MIXES

If you have teenagers, or in fact any adult, impress on them the

risks of driving while intoxicated. Statistics demonstrate drunk drivers cause many fatal road accidents.

It should be known that like any other drug, addiction is a

potential hazard. Excess of alcohol will affect organs such as

the brain, heart, and liver.

BOLO

2 jiggers light rum.

juice of ½ lemon.

juice of ¼ orange.

1 teaspoon powdered sugar.

Shake with ice and strain.

BLACK VELVET

In tall glass add half chilled Guinness stout,

and half chilled champagne. Stir quickly.

CAFÉ de Paris

2 jiggers dry gin.

3-4 dashes anisette.

1 teaspoon cream.

1 egg white.

Shake with ice and strain.

NON-ALCOHOLIC DRINK

ACAPULCO GOLD

3 ounces pineapple juice.

½ ounce concentrated grapefruit (undiluted) juice.

1-ounce coconut cream.

1-ounce fresh cream.

Shake with a large scoop of shaved ice, and serve in tall glass.

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MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese

1 1/2 cups egg substitute (or 6 eggs)

4 egg whites

3 tbsp minced chives

2 tbsp skim milk

1/4 tsp salt

1/4 tsp black pepper

Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups. Top ham with cheese. In a large mixing bowl beat eggs or egg substitute with egg whites. Beat in the chives, milk, salt and pepper. Pour this mixture over the cheese in muffin cups. Each cup should be about 3/4 full. Bake 22-25 minutes or until a knife inserted near center comes out clean. Carefully run a knife around edges to loosen. Remove from pan and serve warm.

3 EGG MEXICAN-FLAVORED OMELETTE

3 large eggs

1 tbsp milk

1/4 cup chopped onion

1/4 chopped green bell pepper

1/4 cup finely chopped ham

2 tbsp shredded mexican-style (or your choice) cheese

salt to taste

black pepper to taste

dash of garlic powder

picante sauce for garnish

Blend eggs and milk in a mixing bowl. Add garlic powder, salt and pepper. Set aside. Spray a large skillet with non-stick cooking spray. Over medium heat, saute onion, bell pepper and ham until heated and onion is tender. Pour egg mixture into skillet over the vegetables and ham. Cook until eggs are semi-soft, flip to finish cooking. Sprinkle cheese over top. Remove to serving plate and garnish with picante sauce.

BAKED OMELET ROLL

6 eggs or 1 1/2 cups egg substitute

1 cup low-fat milk

1/2 cup all purpose flour

1/2 tsp salt

1/4 tsp pepper

1 cup shredded low-fat cheddar cheese

Preheat oven to 450 degrees. Spray a 9×13-inch baking pan with non-stick cooking spray. Place eggs and milk in blender. Add flour, salt and pepper. Cover and process until smooth. Pour into prepared pan and bake for 20 minutes or until eggs are set. Sprinkle with cheese. Roll up omelet in pan starting with a short side. Place seam down on a warm serving platter. Cut into slices. Garnish plate with some fresh parsley or cilantro.

Enjoy!

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The following is a comprehensive list of healthier substitutes for traditional party foods. These choices will satisfy your taste buds while saving at least hundreds if not thousands of calories in the process.Use these strategies consistently for parties and social gatherings over the course of the year, and you could prevent 5-10 lbs of fat gain…Not Bad! 

Section I- Appetizers

Section II- Accessories

Section III- Main Courses

Section IV- Desserts

BONUS- Top 10 Tips to Save Thousands of Calories At Party Time

1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggered by dehydration.

3.) No Empty Liquid Calories: Stay away from fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation. Eat your calories, don’t drink them.

4.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) White to Brown to Green: Use  whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber, which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up.  

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on. Set a limit to how much you are going to eat ahead of time. Don’t plan to fail!

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you can boost metabolism.

10.) Chew-Chew: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

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First of all, summer is a good time to reduce high-calorie and high fat meals.  It can help us to loose some weight, detox and relax to look and feel better. Hot weather increases sweating and reduces urination which might lead to water retention, and sometimes to a puffy face or heavy legs. Try to eat more cherries right now, while they are in season. Only remember that cherries are from the Dirty Dozen List, so it is better (healthier) to buy them organic. All fruits (apples, berries, pears, apricots plums, melons, grapes, peaches, mangos, papaya as well as all citrus fruits are also cooling and laxative which can help our cleansing/natural detox process. We also should try to eat more refreshing and cooling salads with slightly bitter-tasting, cleansing greens, such as dandelion greens, watercress and endive.  All leafy vegetables have a cooling effect on the body. If you are on a weight-loss program, you should add more minerals to your diet with asparagus and okra (okra might also help if you have joint and swelling pain). As for me, I also eat a lot of cabbage – I love it more than broccoli.  All vegetables from cabbage family increase alkalinity and reduce acid condition such as bad breath, excess hunger and even anger.If you live in a climate with high humidity, try to eat more watermelons – they can make a delicious breakfast or snack. Sometimes I have water melon detox day and eat only water melons and rye bread all day long like my grandmother liked to do. It is a good detox remedy for our kidneys, full of licopen to prevent heart disease, and like bananas rich in potassium, which might help reduce blemishes, dark circles around the eyes and fatigue. In summer we can eat more local fruits and vegetables, so don’t forget to incorporate a lot of  cooling vegetables, such as potato, tomato, summer squash, zucchini, cucumber, celery, mushrooms, bean sprouts, artichoke, bell peppers, asparagus, sweet potatoes, beets root and yam into your diet. You can cook them, eat them raw or make delicious juices.  Humid weather demands additional cleansing, so enjoy your fruits and vegetables-natural detox- all day long.  And speaking about cleansing/detox, a dash of lemon will be a great addition to any salad or drink. We are supposed to eat more cooling foods that are easily digested in summer, so mung beans, barley, rice, couscous, as well as sea vegetables can be added to salads if you want to avoid hot dishes. Sea food will be better choice over poultry or meat – it has cooling effect and is easier to digest. If we drink more water and juices and eat more cooling vegetables and fruits, we will feel better, get slimmer and look fabulous.

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