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Showing posts from 2008

How to Make Low Caorie Salads

Nutritionist Joy Bauer gives you some tips to prpare your low calorie salads:

1- Use leafy greens like Lettuce, Spinach, and Mustard leaves. In fact any leafy green contains low calories.

2- Put in your plate as much as you can of veggies like Peppers (all colors), Cucumber, shredded Carrots, Onions, Mushroom, Raddish, Broccoli, Cauliflower...etc.

3- Select a few lean proteins: Avoid any thing fried, crispy or served in heavy sauce

4- Choose only one favorite of high-calorie extras for your salad:
Add only 1 food of these foods: shredded cheddar cheese - fat cheese - choppy walnuts - granola - Raisins - Olives - Avocado

5- Be careful about dressings, they are full of calories

Read the deatails...
5 rules to make the best low-calorie salads - Health -

Source: MSNBC - Health


Easy Calorie Loss Is Not The Best Way To Lose Weight

Best Way To Lose Weight

Calories can be lost in the form of heat. There are 2 types of fat cells that can burn stored fat and produce heat, the brown fat cells and white fat cells. Normally, heat is produced throught he brown fat cells - and this is the easy way - the white fat cells act as an alternative.

Ephedra is given to people who want to lose weight, because it increases heat production by stimulating the brown fat cells to burn fats, yet a redent study revealed that heat production by the white fat cells is more efficient in reducing weight on a longer term.

You can read the full details at the given blog link. The blog contains many comments on new scientific findings like:
* Tips to lose weight
* Saturday calories and weight loss
* Persistent calorie count for efficient weight loss
* Flavors in place of calories
* When to count calories after diagnosed as a diabetic
* Counting calories and food diary
and more...

Read Best Way To Lose Weight

No More Big Macs!

A new law in New York City requires chain restaurants to list calorie information next to all menu items. Thus, for people who are concerned with weight and health issues (and they are a lot), they will not go for a supersize. I tell you something, I never liked supersizes!

Calorie Counting Pros and cons

Counting calories, when closely followed, will produce good results. It achieves the ultimate target of any diet plan, i.e. we consume less calories than we burn. Neither calorie counting nor any other diet will work without achieving that goal.

What are the pros and cons of Calorie Counting?

Calorie Counting Cons:
1- To go this diet you must have a good will power to succeed with it

2- They can be very restrictive concerning the menu of foods we are allowed to eat ( It is not that much restrictive when you are counting 2000 calories/day)

3- Sometimes they may be hard to follow, e.g. when you are eating out learn
(How can you order 500 calories while you eat out)

4- If you are counting a low limit of calories, they may leave you feeling hungry or unsatisfied ( Here is the beauty of counting 2000 calories, as it gradually prepare your body to entering a new calorie balance)

Calorie Counting Pros:
1- When you closely count calories, they offer slow but steady results

2- They encourage exercise to…

How Many Calories to Lose Weight

How many calories to cut off your daily calorie intake to lose weight?

If you are 5 feet and 5 inches and weigh 200 lb then you need about 2450 calories every dayto maintain this weight. If you live a sedentary life where there is no room for activity (like having a 9-5 job), then your only means to lose weight is to cut down your daily calorie intake.

If you cut 500 calories every day then your daily intake would be 2000 calories/day, and this is an optimal intake to maintain a reasonable weight on the long run. The answer to the asked question is 500 calories/day, cut 500 calories every day to lose weight.

If you want to know How to cut 100 calories from your breakfast
and How to cut 100 calories from your lunch or dinner
Visit the above links

How to Get 2000 calories for One Day

If you worry about calories you get every day, here is how you can get your optimal calorie needs for 1 day, i.e. 2000 Claories.
We put diefferent 7 collections of foods for breakfast, lunch, dinner, and snacks for you to choose which one you'll go for. The precise count is not necessary at the beginning of a diet regimen until your body is accomodated with the new style, then you will be surprised at how can your body adjusts its needs to be within 2000 Calories per day.


Option 1: Breakfast burrito

1 flour tortilla (7" diameter)
1 scrambled egg (in 1 tsp soft
1/3 cup black beans
2 tbsp salsa
1 cup orange juice
1 cup fat-free milk

Option 2: Hot cereal

1/2 cup cooked oatmeal
2 tbsp raisins
1 tsp soft margarine
1/2 cup fat-free milk
1 cup orange juice

Option 3: Cold cereal

1 cup bran flakes
1 cup fat-free milk
1 small banana
1 slice whole wheat toast
1 tsp soft margarine
1 cup prune juice

Option 4: Cold cereal

1 cup shredded wheat cereal
1 tbsp raisins
1 cu…

Cut 100 Calories From Your Lunch or Dinner

Here are the promised tips through which you can cut 100 calories from your lunch or dinner intake:

- Change spaghetti sauce to contain vegetables like zucchini, green peppers, onions, and mushrooms instead of meat

- Do not put cheese on your burger, and put lettuce, onions, and tomato instead

- When using mayonnaise, choose it fat free

- Use nonstick cooking spray instead of butter for grilling a sandwich

- Do not use tuna packed in oil, use waterpacked variety instead

- Make your pizza with only 1/2 the cheese

- Do not go for the large burrito size flour tortillas, and choose the soft taco size (6-8inches)

- For making recipes, use fat-free sour cream

- Substitute 1% cottage cheese for regular one

- Before serving soups, stews, and sauces, skim their fat off

- When eating, bear in mind to leave some 3-4 bites on your plate

- Replace your regular dressing with some healthy additives like 2 TBSPbalsamic vinegar and 1 TSP extra virgin olive oil

- Take pizza with grilled chicken instead of pepperoni

How to Cut 100 Calories from your Breakfast

Here are some tips through which you can cut 100 calories from your breakfast:

- Reduce the size of the container of your food: use a smaller glass for your juice and a smaller bpwl for yout cereal

- Make a bowl of bananas, berries, low-fat milk, with 1 table spoon of honey instead of a sweet roll

- Keep half a bagel wrapped up for tomorrow's breakfast, or give it away for someone else

- Choose nonfat or 1% milk instead of whole milk

- Use 150 g of nonfat Greek yogurt

- Add cinnamon and nutmeg to your coffee instead of sweeteners, the bitter taste of coffee will be present in all cases

- Do not use butter or margarine to prepare eggs, use a nonstick skillet or cooking spray

- Use fat free cream cheese instead of regular cream cheese for spreading

- Instead of using a sugar rich fruit, use its fruit jam

- Do not add cheese and meat to your omelet, fill it with onions,peppers,spinach and mushrooms

- Add 4 egg whites or 1/2 cup egg substitute to your omelet, frittata, or scrambled eggs, they wi…

Why Fight your body to Lose Weight, Just Count 2000 Calories

you do not count-2000-calories/day, you fight your body's normal mechanism to regulate its weight and keep it within a certain range.

When introducing 3500, 4000 or 5000 calories every day, or cutting calories down to 1500, 1200 or 1000 calories per day, you disrupt the normal mechanism that should work within an allowed limit.

How the weight keeping mechanism works:
There are many "set points" of different measures of the body that either genetically coded (like body temperature), or dictated by the surrounding environment (like stress). These set points are present in a part of our brain called Hypothalamus. One of the major functions of the hypothalamus is to regulate secretion of endocrine hormones directly into the blood. Hormones and nerves form the 2 regulatory mechanisms of the body.

The hypothalamus also sets a point for body weight based on the level of the input and output of calories it is used to. It seeks to keep the body weight constant, even if this point is …

How Many Nuts Kernels Yield 2000 Calories

Nuts or kernels are not supposed to supply you your 2000 Calories daily needs, but what percentage should they represent of your total calorie intake if you are taking them as snacks?

First we should know that:
# 1 Pine nut yields 1.2 Calories
# 1 pistachios kernel yields 3.265 Calories
# 1 Peanut yields 6.06 Calories
# 1 Almond kernel yields 6.66 Cals
# 1 Cashews kernel yields 8.888 Cals
# 1 Hazelnuts kernel yields 9 Cals
# 1 Pecans half kernel yields 10 Cals
# 1 Walnuts half kernel yields 13.56 Cals
# 1 Macadonias kernel yields 16.666 - 20 Cals
# 1 Brazil kernel yields 23.8 - 31.75 Cals

Bearing these notions in mind we find that if you eat 60-80 Brazil halves alongside the day, you will not need to eat any thing else to obtain your 2000 calories needs, however if you try to obtain the same calories(2000 calories) from Pine nuts, you have to spend a part of the day counting over 1650 nuts! So if you have your snacks composed of nuts, you can be less alert for the top items and more cautious for …

Eat These Foods and you Can not Count 2000 Calories

The Worst Foods in America - Well - Tara Parker-Pope - Health - New York Times Blog

If you are going the count 2000 calories plan you may consider these facts. The book mentioned in the article enumerate 20 foods the auther considers them the worst foods in America. Looking at their calorie content, we find the following details:

1- An Ice Cream contains 1600 Calories
2- A Turkey Burger contains 1145 Cals
3- A Salad and Beef Taco contains 102 g fat, these fats give 918 Cals
4- Chicken Breast Strips contain 870 Cals
5- A roll snack contains 813 Cals
6- A juice that contains 166 g of sugar which yield 664 Cals
7- A Roasted Chicken Pot Pie that contains 64 g of fat. The fat alone yields 576 Cals
8- A Macaroni and Cheese kids meal contains 62 fat which produce 558 Cals

If you eat these foods habitually you can't count 2000 calories every day.

What Can I Eat for 2000 Calories Per Day

Here is an example of what you can eat on 2000 calories per day diet. You can modify by substituting your preferences of the same group of food, you can go to to know calorie content of different foods, or you can use the web. Calorie intake is roughly around 2000 calories/day.

1 flour tortilla (7" diameter)
1 scrambled egg (in 1 tsp soft margarine)
3 cup black beans
2 tbsp salsa
1 cup orange juice1 cup fat-free milk

Roast beef sandwich
1 whole grain sandwich
ounces lean roast beef
2 slices tomato
1/4 cup shredded romaine lettuce
1/8 cup sauteed mushrooms (in 1 tsp oil)
1 1/2 ounce part-skim mozzarella cheese
1 tsp yellow mustard
3/4 cup baked potato wedges
1 tbsp ketchup1 unsweetened beverage

Stuffed broiled salmon
5 ounce salmon filet
1 ounce bread stuffing mix
1 tbsp diced celery
2 tsp canola oil
1/2 cup saffron (white) rice
1 ounce slivered almonds
1/2 cup steamed broccoli
1 tsp soft margarine
1 cup fat-free milk

1 cu…