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2 Day A Week Fasting Diet- Does It Work?

Does the 2 day a week fasting diet work?

From what I’ve researched it does. Even  though there are many different ways to do this type of dieting or non-dieting , the 2-day a week is probably the easiest one to start with, if you have never fasted before.empty plate and silverware

But just a reminder please check with your health care professional before you start making changes to your diet.

The guideline for the 2 day a week fasting diet is very simple. You basically fast or eat very light (500 calories for women and 600 calories for men) for two days a week. Not consecutive days. Break up the 2 days throughout the week. This diet is sometimes called the 5:2 diet. Five days of eating normal and 2 days of fasting or 500 calories. This book is available here.

The benefits of eating or dieting this way is mentally you know that you can eat normally tomorrow and you just have to be very careful today. We can all have the willpower to diet for just 1 day.

You will lose weight, about 1 pound a week for women, maybe more depending on how clean and careful you are. This approach also help to prevent diseases and helps give you longevity.

The reasoning behind this form of dieting or fasting, whatever you want to call it, is we are tricking our bodies into believing we are in a famine mode, therefore, the body burns energy from stored fat in the body.

On your normal day, you would be wise to eat clean. By that I mean no junk food, no processed foods, be careful of sugar. Stick with mostly high protein foods , vegetables and salads, which I know is just like dieting. But you know if you cheat you haven’t blown the no junk foodgood results.

But you want to put only healthy food into your body. Like a billboard poster I mentioned in another article, “Be careful what you put in your body, you have to live there”.

But if you want to get healthy you need to eat healthy. Having a no-no food once in a while (not every day) won’t ruin your diet or weight loss progress. So don’t despair if you slip occasionally,  just get right back on track, you lost a little battle, but you did not lose the war.

This is a war you can win, if you want it bad enough, and who doesn’t want to be slim and trim, disease free and full of energy.

What do the experts say? 

We have been told repeatedly to eat 3 ,4, even 6 small meals a day to be healthy. Where has that gotten us. The country on a whole is more obese than ever.

Even many of our children are overweight, so I don’t thinks 3,4,5, small meals a day is the answer.  So what is the answer. We’ve been told to eat low-fat, exercise, and never skip a meal.

How’s it working for you? I know it didn’t work for me. And I tried them all. Weight Watchers, Slim-fast, Atkins,  Overeaters Anonymous. None of them worked for the long haul.

Either they were too strict or   because of the type of program they featured, all you did was think about food. Buying food, preparing food, weighting and measuring food, so you were constantly thinking about food.

I love fasting

That’s why I like any form of fasting. once your body gets used to less food and sometimes no food, it’s surprising how you stop thinking about it, craving it. Especially the wrong kinds.

The food laden with sugar and high in carbohydrates, which are just what we should stay away from, are usually the ones we crave.

But once you have experienced fasting for a short time, you will pleasantly surprised. Won’t it be wonderful not to be a slave to food anymore.

Hopefully this article will help you to get control of your eating and achieve better health.

If you have any comments or questions, please leave them below and I will get back to you as soon as possible, Thanks, Deanna

 

Alternate Day Fasting Plan-It Works

Have you heard about alternate day fasting plan? It’s a form of intermittent fasting. Intermittent fasting is the hottest diet trend and getting very popular right now.

Easy

It’s easy to follow, no measuring, no weighting and every other day, no cooking. That is unless you have to cook for your family.

Even on your fasting days you can have 500 calories. On your no fasting days you can eat anything within reason (not a whole pizza).For best results, eat clean.alternate day fasting plan

Alternate day fasting is gaining in popularity because of it’s simplicty. Eat one day (within reason) and fast the next day. You can have 500 calories on your fasting days.

What could be simpler than that.The hype over intermittent fasting is understandable, it is an easy way to lose weight around the middle, plus it is good healthy way for you to eat and change your lifestyle.

Not only will you get the pounds off, you will have positive health benefits. Improved heart health, better brain function, increased life span and possible prevention of many chronic diseases.

Advocates of fasting think we are now getting closer to fasting being accepted as a healthy practice.

No time 

Think you don’t have the time for a weight loss program? No extra time is needed to follow this diet (lifestyle) plan. In fact it might even save you time.

If you are stretched to the limit, raising a family, working full time or  taking care of grandchildren or all of the above, this program is just what you need.

No fuss, no special foods, no weighting or measuring, no counting points, no going to meetings. Alternate fasting will be the easiest way to lose all the weight you want to lose in a short period of time. No planning ahead, no hassle, simple.

Getting  Started

Start by eating clean. You will find It easier to fast when your body has prepared for it. For one week, give up smoking, no alcohol, no red meat, give up processed food and high sugar content foods.

First day, fast. No solid food all day. If you are really hungry, have 500 calories of clean food. Make sure they don’t contain added sugar or high carbs.

Drink a gallon of water a day. You can have coffee or tea, black, preferably green tea. And just keep drinking the water.glass of lemon water

Good for you, you are now on your way to a healthier eating plan and great strides toward your weight loss goals and better health.

Some authorities think that fasting every other day is too often. They think 1 or 2 days a week is best for optimum health benefits.

The ebook EatStopEat  is a excellent informational source about alternate day fasting.

This diet is very easy to do, once you adjust to the “not eating for specify lengths of time” mode.

Your mind-set

If you can adjust your mind-set to not eating and not being hungry it will become a very easy system to follow. But it will take time to become accustomed to this new lifestyle.

One of the best features is you are capable of losing all the weight you need or want to lose in a relativity short amount of time.

But wait, even when you reach your goal, don’t go back to your old ways. You will just gain all the weight back. If you are comfortable with this pattern of eating, don’t change. Just add a little more food to what you are eating now.

Keep weighting yourself to see how you are doing. If you start to gain, just cut back on the amount of food you are eating.

That’s why it great to log everything into a journal. scale and tape measureEverything that goes in your mouth gets logged in.

That gives you so much control over your weight loss ups and downs. Hopefully mostly all downs.

Any fasting method gives the body a chance to rest and rid the body of toxins, plus regenerating your cells . So not only will you lose weight you will be giving your body a much needed rest.

So try alternate day fasting or any of the other fasting plans on this website and see what works best for your body. I’m sure you will find the best plan that works for you.

If you enjoyed this article or have any questions, please comment below and I will get back to you as soon as I can. Thanks, Deanna

 

 

Best Way to Lose That Last 10 Pounds

Only 10 pounds to go and the scale won’t budge. What to do to trick your body into losing that last 10 pounds.

What is the best way to lose that last 10 pounds?

  1. Analyze your diet. Have you changed anything?

What is different . Have you stopped doing something like measuring and weighting your food. Are you making changes in what you eat?scale and tape measure

Take a hard look at what you are doing and see what you might need to change. Sometimes little changes will make a big difference.

Have you gotten in the habit of eyeballing your portion size. That could make a big difference.

Remember weight is easier to lose in the beginning when you are heavier. If you stopped measuring or weighting your food or never did, start now.

2. Keep a food journal.

In your journal write down everything you put in your mouth, even that 1or 2 M&M’s. Everything counts, so count everything.

The last 10 pounds are the hardest to come off, so you have to put in that extra effort to get it off.

Don’t give up on yourself, you’ve come this far, whether it’s 20 pounds or 50 pounds total, keep plugging away. You will be so proud of yourself when you reach your goal.

3. What about exercise, has that changed?

Have you been exercising during your weight loss journey. If you haven’t, start now.

Even a 15-minute determined walk will get things moving. If you have been exercising, just increase it some. If you use a treadmill, use the incline for part of your workout. That will increase calories burned.treadmills

Add some variation to your routine. Don’t be afraid to change it up or to increase your time.

4. Do you use weights?

If not, you might try using them, I know adding even 2-3 pound weights when walking will increase your calorie burn significantly.

Along with an aerobic program. you should also include resistance or strength training. In your strength training use different exercises to include different muscle groups. Also exercise will help with curbing your appetite.

What about interval training or exercise?

5. Give up all processed foods.

If you are eating any processed food, try giving them up completely. They can be added in after the last of the weight is gone. But do you really need them!

6. Watch your sodium

Sodium will make you retain fluids which will prevent you from losing the last of the weight.

Drink plenty of water, stay away from diet and regular sodas. They will just increase your sodium and make you crave food.

7. Read labels

Sometimes we think we are eating healthy but we are eating too much salt or sugar. Make sure you read labels to see how much of the bad stuff is in that snack.

In fact try to stay away from food with labels. If it has a label it is probably loaded with salt or sugar.

8. Alcohol

Until you lose the last of the weight, give up alcohol.

Alcohol is loaded with calories and has the distinct advantage of helping you lose your will-power and want to eat everything in sight.

Save the drinks until the last 10 pounds are gone and then drink carefully so the weight doesn’t come back in a hurry.

9. Cutting carbs

Have you done low carb? Low carb is great for taking the weight off quickly. If you haven’t done low-carb, now might be the time to try it. I know it works well for some people. My husband did low-carb for about a month and a half and lost 35 pounds.

You eat carbs, but mostly in fresh vegetables, no white food, potatoes, bread, pasta, or starchy foods. Very easy to follow, pick up this book at Amazon and you will be surprised at the results.

Staying at a healthy weight and feeling good is very important and well worth the work getting there.

Go back to square 1 when you first started your diet and start fresh. Incorporate all the important things you did in the beginning that helped you get started in your weight program.

Good luck and happy weight loss!

If you enjoyed this article or have a question, please leave below and I will get back to you as soon as possible, Thanks, Deanna

 

Tips to Avoid Mindless Eating-Very Helpful

How can we avoid mindless eating?

I think most of us are guilty at some time or another of mindless eating. We start picking on something like chips, cookies, or something easy to stuff in our mouth and forget to stop. So here are some tips to avoid mindless eating.

There are many reason why we eat mindlessly. And most are not associated with being hungry.woman eating lots of food

So here are some good tips to help us  avoid mindless eating.

    • Always portion out your food into a dish or container and put the rest of the package away.
    • Don’t cook any more than you really want to have. Even if the amount left in the container is small, don’t cook more than a serving.
    • Only keep healthy food out on the counter, foods like fruit, which will fill you up are best.
    • Keep all trigger foods out of sight or out of the house altogether. Better not to buy them, than trying to have the will-power not to eat them. Remember out of sight, out of mind.
    • Buy high calorie snacks for special occasions only. If they are around, it’s too easy to eat them. Or give them away when the party is over. I always give them to my neighbor who has 2 grandchildren, so I know they are not wasted.
    • Only eat sitting down. It’s too easy to stuff yourself before you realize how much you have eaten without enjoying it.
    • Have a designated place for meals that you use all the time. Sitting down and being aware of what you are eating will make you mindful of how much you have consumed.
    • Never, never eat while watching T V or working on the computer, you need to be aware of everything you are eating .
    • Eat only when hungry. Keep checking mentally to see if you are eating because you are hungry or eating for emotional reasons, which there are many.
    • Limit yourself to 3 meals a day. No picking in between. Don’t be a grazer.
    • Before you pick up that cookie or bag of chips, get up and do something beneficial,potato chips like taking a walk with the dog or getting on the treadmill. If you don’t have a dog, go anyway.
    • For one week try putting your fork down in between bites or eat with the other hand. It will make you very aware of your eating habits.
    • Be aware, ask yourself are you really hungry or are you just eating to do something. Do you really need that cupcake or ice cream.
    • Just say NO. Don’t make excuses or procrastinate.

  • Stop when your brain says you are not hungry anymore. It takes the brain about 20 minutes to signal when  you are full, so that’s a very good reason to eat slowly and savor your food.
  • Drink a glass of water 10-15 minutes before you eat. It will fill you up and help with your hunger.
  • Keep a journal. Write down everything (every morsel). This will make you more aware of your eating patterns and how much food you really consume in a day.

Hopefully these tips will help you reach your ideal weight and improved health.

Good Luck and if you have any questions or comments, please leave them below and I will get back to you as soon as possible. Thanks, Deanna

How to Lose Belly Fat After 50

Funny things happen when we turn “50” or half a century! Middle age spread can appear in an instant, or so it seems.how to lose belly fat after 50

We do everything the same, eating and exercising the same and boom, there it is, that roll around the middle. Unfortunately it is the cost of aging.

Estrogen in women controls  fat from building up in the belly and when these hormones decline (as we age) the middle starts to spread.

There are thousands and thousands of products and programs guaranteeing weight loss. And many of them claim to help you lose belly fat after 50.

At last count there were about 1,940,000 sites to help lose belly fat. Do they work? Who knows. So losing belly fat for women can be hard, but not impossible. Many of them involve extreme exercise, which many people over 50 cannot do correctly.

Why belly fat is dangerous

Losing belly fat is very important to maintaining good health. When you lose belly fat, you will lower your risk for illness and disease. A high waist measurement doubles the risk of early death.

Belly fat is directly connected to the biggest threats to your health.how to lose belly fat after 50

  1. Heart disease
  2. Cancer
  3. Type 2 diabetes

Additional heath issues caused by belly fat are sexual dysfunction, sleep apnea, immune disorders, premature aging. Imagine not having these concerns by just getting rid of excess belly fat.

A study at Harvard University revealed that even normal weight individuals who had belly fat were at risk for health problems. And let’s face it, we would all feel better without the additional spare tire around our middle.

Hidden sugar

One of the biggest contributor’s to belly fat is hidden sugar. Because you have been led to believe that certain food are healthy, you have been unaware how much sugar is in certain foods.

Milk, juice, yogurt, bread, fruit and most low calorie and low fat diet food are loaded with sugar. Apple juice has 28 gram of sugar in a cup and whole milk has 11 grams of sugar. No wonder we are having problems with belly fat.

Insulin

Insulin controls not only your blood sugar, but also your body’s ability to create and store fat, especially the fat around your middle. So start reading labels, better yet, eat food that don’t have any labels. Which means they are not processed, but all natural.

If you control insulin by avoiding sugar laden food and also hidden sugar, you will have a jump start on losing belly fat and improving your overall health. You will have more energy and will be able to exercise to help you on your way to a better you.

Visceral fat, the fat around your belly and under your stomach muscles, is the fat that can kill you.

It’s clear most Americans have been fighting the weight loss (around the belly) with all the standard diets, which are causing inflammation, stress in the digestive tract and eventually gaining  back all the lost weight.

Follow a weight loss plan that burns fat, helps build muscle, but stays away from ingredients that increase weight.

There’s no point counting or measuring of foods. You eat sensibly and just until full. Eat in moderation, consider the size of your palm a serving. No more than 2 servings of a food at each meal.

Foods allowed

Lean meat(beef, pork)

chicken

seafood

fish

fresh vegetables (without sauces)how to lose belly fat after 50

salads

salad dressing

cheese

nuts and seeds

dark chocolate (up to 1 oz a day)

alcoholic beverages (1 a day, no sweetened mixers)

Go very light on fruit, just 1 serving a day

Start each morning with warm water and 1/2 juice of 1 lemon.

Make a pitcher of flavored water to sip throughout the day. Use sliced lemons, oranges or grapefruit and distilled water. Sip away during the day and you will have had at least 8 glasses by bedtime.

If you follow this plan, you will lose belly fat and feel much better in a few weeks. Also, follow the “Belly Fat Cure” for a more detailed version of how to lose belly  fat.

Exercise

Adding exercise will increase your weight loss and help to tone your belly. Even just a walk in the morning is good.

Hope this article helped you and I would appreciate a comment or a hello below and I will get back to you as soon as possible. Thanks, Deanna

How to Lose Weight and Still Eat Chocolate

Do you want to lose some weight but hate to give up your beloved chocolate?

Well guess what, if you are careful you don’t have to!how to lose weight and still eat chocolate

You will have to limit your chocolate to dark chocolate ONLY and use it as a treat and not a diet centered around chocolate. Be sensible and limit your amount to 1 or 2 squares per serving. And limit servings to a few times a week.

Dark chocolate has many health benefits including potassium, magnesium and calcium. So don’t put it on the no-no list.

Some of the benefits of dark chocolate may surprise you.

  1. Lower risk of diabetes
  2. Help reduce high-pressure
  3. Increase brain power
  4. It’s energizing
  5. Helps control blood sugar
  6. Great source of antioxidants

So if you want to eat chocolate, do so, but just make sure it’s the dark kind and not semi-sweet or milk chocolate variety or you will be just adding calories and no benefits.

Calories in calories out

If you want to indulge in chocolate make sure you pick the right kind. It needs to be dark chocolate. Dark chocolate has the highest cocoa content. It should be 60% cocoa, no added sugar and made with cocoa butter. Dark chocolate has the best nutritional value and the most antioxidants of any chocolate. It has the fewest calories and fat, less cholesterol.

Dark chocolate is like a fine wine. It should be savored and not inhaled. Eat slowly and enjoy like you would sip a fine wine.  Enjoy 1-2 squares at a serving a few times a week.how to lose weight and still eat chocolate

Also, check out chocolate drinks. There are many chocolate drinks that contain zero calories and they can satisfy your craving for something chocolate.  Read the labels, but as a precaution if it is mixed with milk, milk contains a lot of sugar, so take that into consideration.

Don’t Drink your calories

If you enjoy soda, pop, or tonic as it’s called in different regions of the country, that’s a big no-no if you want to lose weight.

It might seem innocent enough because it is less filling than food, but watch out,  there are a lot of hidden calories in these drinks. Something like 271 calories in a 8-10 ounce glass. Made from pure sugar, the calories will settle on your hips immediately.

Another no-no is juice, suppose to be the healthy alternative to cola, it has a very high sugar content with very little health benefits.

If you usually drink lots of soda and juice and give it up entirely, you could probably lose 3 to 5 pounds a month. Wouldn’t that be great.

Fiber is Your Friend

Start now indulging in more fresh vegetables and fruit. They are loaded with nutrients, they fill you up and are great for your digestive system. Once you get used to eating more fruit and vegetables, you will fill up quicker and stay full longer, not like junk food , which has no staying power.

Know when you are full

If you ever noticed most heavy people tend to eat very fast. Unfortunately they end up eating too much, because the stomach has not had time to signaled the brain that it is full.

It take some time for the brain to know that you are full, but if you eat fast, you can consume too many calories before the signal reaches the brain.

Some tricks to use that could help slow you down.

  1. Take small bites
  2. Chew completely before swallowing
  3. Use a smaller plate
  4. Put your fork down in between bites

Hopefully, these can help. Eating fast can be a hard habit to break, but it can be done. Remember a habit takes 3 weeks to make it second nature and 3 weeks to break a bad habit. But it is certainly worth the work.

Eat fewer times a day

The U.S. department of Agriculture recommends eating small meals throughout the day, but do we need to be constantly eating. Sometimes you need to give your digestive tract a rest.

That’s where intermittent fasting can be beneficial. If you can condition yourself to eating only once or twice a day it will definitely give you a big boost in the weight loss department.

Whenever we are eating we are putting out digestive system to work and if you eat many times a day you are putting a strain on your body. Our bodies don’t need to digest food all day long.

If you fast, even part of the day, you are giving your digestive system a rest. And as you continue to fast you will need less and less food to satisfy you.

Exercise

We all need to exercise, skinny or overweight. Exercise does not mean going to the gym and working out until you are exhausted. Walking is one of the best forms of exercise and it’s great for the heart. Just 20 minutes a day does wonders for you, also, swimming which is gentler on the joints if a pool is available. So get off the sofa or couch and get moving and you will be surprised how much stronger you will be.

If this article was any help to you please comment below and I will get back to you as soon as possible, Thanks, Deanna

 

 

water fasting

Rapid Weight Loss Tips for Women

I’m sure all of us would like to lose weight as fast as possible. Unfortunately the weight seems to go on quickly and comes off very slowly. This article will give you some rapid weight loss tips for women. And hopefully they will get you started on a successful weight loss journey.water fasting

  1. Eliminate all processed foods. Any food that has a nutritional label, ingredients that you can’t spell or pronounce is a processed food.
  2. Cut out the alcoholic beverages. All alcoholic beverages have many, many calories, plus when you drinks you lose your will-power and start eating foods that you shouldn’t. Plus alcoholic beverages are very dehydrating.
  3.  Add some fiber to your diet. It will fill you up and help your digestive track work better. Glucomannan is a supplement to help make you feel full and help you cut back on the amount you consume.
  4. Get rid of bloat by eating water-based vegetables. Here is a partial list of low-carb vegetables to eat.

Broccoli

CauliflowerRapid weight loss for women

Spinach

Kale

Cabbage

Lettuce

Cucumber

Celery

5. Eat potassium- rich fruit like bananas and oranges , they are some of the best. Fruit is very satisfying due to their sweetness,. but you will have to be careful not to eat too much fruit because fruit has a lot of calories and sugar.

But it’s also loaded with fiber. Definitely stay away from fruit juices. Most juices are loaded with sugar and very little fiber.

Juice becomes liquid sugar without any fiber and is instantly absorbed into your blood stream causing a spike in your insulin which will cause weight gain.

6. Water, water everywhere. Drink plenty of water throughout the day. It will fill you up and help curb cravings. Also drink a glass of water 1/2 hour before meals to help fill you up so you won’t overeat.

7 Protein Power  Make sure you eat enough protein everyday. Protein is very important in maintaining the functions of the body.

Proteins are needed to repair and build muscles, make antibodies and carry oxygen to all of our cells. Protein is also a major source of energy.

The benefits of eating protein are many. Helps with increasing muscle mass and helps with weight loss.

Here are some delicious food high in protein.

Eggs

 Lean beef

Poultry

Seafood

Yogurt

Nuts and seeds

Proteins helps to boost metabolism and you will stay full longer with less cravings.

Give up sugars and starch rapid weight loss tips for women 

Sugar and starch stimulate secretion of insulin, but when you lower insulin your kidneys release sodium and water which will reduce bloat.

Just think, you could lose up to 10-12 pounds in the first week. And you will see good weight loss as you continue to follow this plan.

Oh, and don’t forget exercise, start slowly and increase it weekly and that will help to increase your rapid weight loss and your overall well-being.

If you do some of these steps, you will see results. If you do all of these steps you will enjoy the benefits of fast weight loss. It will take self-discipline in the beginning, but will be well worth the work involved. Plus the added bonus of doing all you can to keep yourself as healthy as possible.

If you have had bad eating habits, it will take a concerted effort to change, but think of how much better you will feel.

I wish you much success in your weight loss journey and If you found this article helpful, please comment below and I’ll get back to you as soon as possible, Thanks, Deanna.

Green Tea – How It Helps

Have you ever tried green tea when trying to lose weight? This article will tell you about using green tea, the benefits and how it can help.green tea how it helps

Fasting and detox

When you are trying to fast and start getting hunger pangs, green tea can help curb those pangs and gives you a good boost of energy besides. It also helps with the symptoms of the detox process which normally occurs during a water or juice fast.

If you are working while doing a fast, more energy may be needed and that’s where green tea comes in handy. Most people have to maintain a busy work schedule even if they want to fast to improve their health and lose weight. Green tea is very good for satisfying cravings, and giving you the needed boost to help you refrain from eating or cheating.

I found drinking green tea gave me a lot of energy that I don’t have on just a water or juice fast.

Plus green tea helps you lose the belly fat quickly, and who doesn’t want that.Green tea how it helps

There are many teas available that tout the powers to help with weight loss, but from my research the best one is green tea. Researchers found that green tea lowers triglyceride concentrations and that helps with the belly fat problem.

Ice Cream

Does anything flavored with green tea serve the same purpose or doesn’t that count. Unfortunately, no, green tea ice cream doesn’t cut it or anything else flavored with green tea flavoring. No such luck, it must be the real thing itself.

Is iced green tea o.k.?  Yes that will work, but remember ice will dilute the tea so it’s not as beneficial.

Flavored green teas are just as effective as the plain green tea. Just make sure there is no added sugar. That will defeat the purpose.

Green tea extract will work well too. One ml green tea extract equals 8-10 cups of green tea, so it’s very concentrated.

Ancient medicine 

Ancient medical practices like the Chinese and Ayurveda centuries ago used green tea for healing many ailments.

It helped with digestion, healing wounds, heart health and also improve mental function. Green tea is full of antioxidants that are more powerful than vitamin C.

It will help lower cholesterol, protect against cancer and heart disease and diabetes. It also calms the nervous system by reducing levels of the stress hormone Cortisol.

Conclusion

Green tea has supposedly many benefits for improved health. It’s been shown to boost the metabolic rate and increase fat burning in the short term and weight lose in the abdomen area especially. Overall it’s a plus to include it in your diet on a regular basis .

If this article was helpful, I would appreciate a comment below and I’ll reply as soon as possible.  Thanks, Deanna

5 Tips For The Mediterranean Diet- Achieve Success

I’m sure Mediterranean makes you think of white sands, rocky coastline and azure blue water.5 tips mediterranean diet

But here we are  going to discuss  5 tips for the Mediterranean diet to achieve success.  You don’t have to live in Greece, Italy, France, Portugal or Spain to enjoy the benefits of the Mediterranean diet, because this diet consists of wholesome foods that are readily available anywhere.

It’s been documented that  people from this area benefit in many ways. They enjoy longer life expectancy that other countries, due to the lower levels of disease. The food vary from one country to another, but the theme is similar and the foods are also  similar.

All in all their life style is better balanced. They have very few excesses. That is a key to how they live. Everything in moderation. If they drink wine it is usually at dinner time, if they have “forbidden foods” it’s usually only a small amount and only on special occasions, like a birthday or anniversary. So that is a key that Americans can learn from. Also, no fast foods.

Here are my 5 tips for following this diet.

Tip #1.

They enjoy an abundance of fresh fish. Mostly fish rich in omega-3 is the best. Salmon, trout, sardines, tuna and mackerel are the highest in nutrients and the most popular fish in the Mediterranean diet.

Tip #2.

Use olive oil. Olive oil is a healthy fat as is olives and avocado.

Those that follow the Mediterranean diet usual avoid butter, margarine and clogging saturated fats from cheese and red meats. Eat very minimal amounts of red meats and cheeses.

Tip #3.

Limit dairy, eat cheese sparingly, if at all. Greek yogurt is fine. Milk is full of sugar so avoid that also.

Tip #4.

Avoid processed foods which contain  extra sodium, sugar, fat and additives. Try to eat only pasta, rice, and bread made without processed flour. Today there is many alternatives to processed flour.

Tip #5.

Stay away from sugar or sugar products.teaspoon of sugar

You can have 1-2 glasses of wine with dinner.

Keep active, it’s very important to exercise regularly. It will keep your bones strong and give you a greater since of well-being and also will burn many calories.

This lifestyle will help reduce the risk of heart disease, high blood-pressure, diabetes and many cancers.

So the conclusion is to cut back on red meat and switch to protein from chicken, turkey, fish and legumes.

Your diet should consist of fish at least twice a week. Also increase your vegetable intake. Have vegetable soups, large vegetable salads to easily increase your vegetables.

If you do need to indulge in red meat, have a lean cut, like sirloin, strip or flank and limit it to 3-4 ounces.

There are no plans or supplements to buy, just the cost of the healthier foods that you will be purchasing, which is well worth it.

This diet will keep you in great shape, help your organs function properly and improve your skin. Remember it’s mind over matter with dieting. If you think you can or if you think you can’t, it’s true.

If you are interested  in feeling and looking good and  living to a ripe old age than the Mediterranean Diet is the best diet for you.

So clean out the refrigerator and the cupboards and shop for all the fresh vegetables, fruit, olive oil, and fish that will get you started on a path to better health and wellness.

If you have any questions or comments, please leave them below and I will get back to you as soon as possible. Thank you Deanna

 

 

Does Intermittent Fasting Work For Weight Loss?

If you are overweight and really want to lose the extra pounds look at intermittent fasting. Does intermittent fasting work for weight loss? Yes, it’s a good way to jump start your weight loss plan. And it’s also good for the long haul, if you have a lot of weight to lose.Does intermittent fasting work for weight loss

Latest trend

It is the latest trend in the UK. You will see quick results, which will give you the encouragement to stick with it. Plus, it’s a very simple plan to follow. No counting calories, or points and no weighing of your food. Plus preparing less meals saves time.

If you’re not familiar with intermittent fasting or IF, here is how simple it is to get started. There are a few ways to do intermittent fasting. You can do daily by skipping breakfast and stop eating at 8:00 in the evening.

Or you can do 2 days a week of fasting all day. 24 hours, both plans work, it’s just what works better for you.Does intermittent fasting work for weight loss

Eat your evening meal, careful now, not a lot of fattening foods. But you are not restricted to certain types of foods, so have a small piece of dark chocolate if you want. But if you finish your dinner around 8:00 in the evening, don’t eat again until 12 noon the next day.

That will give you a window of 16 hours without any food. Naturally, you will want to be careful of what you eat, but you don’t have to “diet” or count calories. Eat normally, but don’t stuff yourself. And be careful of the junk food.

Have coffee, no sugar or a non-calorie drink first thing in the morning. Then just drink water for the rest of the morning. If you really need to, have some bouillon to satisfy any hunger. It will get easier the more you do it. But remember you have to stay with it, just like any other diet. You will be pleasantly surprised with the results. Here is a very good program to follow.

Consistently

Make sure that you do it consistently for the best results. Some people do it for 2-3 days a week, but if you want the best results do it 5 to 7 days a week. Also after you get into it you will see that you don’t focus on food as much and you will be content with a lot less. Much less mindless eating.

We have been preached to that you need to eat breakfast every day, but why is the population so obese. There’s something wrong with this picture. Our forefathers didn’t eat 6 meals a day. Probably they were many days there wasn’t any food at all.

 

 

Once you make this form of eating a habit, you will be so pleased with the results that you will wished you had tried it sooner.

The sooner you start to lose weight the better you will feel and the sooner your health will start to improve.

Weight loss will help regulate blood sugar, cut your risk of heart disease and minimize the amount of cancer-causing cell damage.

Another plus is you will become aware of your eating habits. You won’t just mindlessly eat when you aren’t really hungry, but stressed, tired or thirsty. Let’s face it we don’t always eat only when we are hungry. Many different emotions lead us to overeat.

So give this method a try, I’m sure you will be impressed. If you have any questions or want to share your success, please leave me a comment below and I will get back to you as soon as possible. Thanks, Deanna