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Sunday, November 2, 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



Tuesday, October 28, 2008

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


Saturday, September 6, 2008

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 offset the metabolic slow down caused by the diet itself

The successful method in reducing weight that works best for any person is the "right" method for them, and counting calories is suitable for many idividuals. It is very important that you keep away from the idea of losing weight "fast", and stick with a plan that keeps the weight on the long run, and counting calories is powerful in that as it allows your body not to get calories that maintain the complained (overweight) balance.


Thursday, September 4, 2008

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


Friday, July 25, 2008

How You Can Unknowingly Get 10000 Calories/Day

Watch how much calories, foods and drinks "on the go" contain. Watch the response of many people to calorie content of "regular" foods and drinks.


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 cup fat-free milk
1 small banana
1 slice whole wheat toast
1 tsp soft margarine
1 tsp jelly

Option 5: Whole wheat English muffin ( 1piece)

2 tsp soft margarine
1 tbsp jam or preserves
1 medium grapefruit
1 hard-cooked egg
1 unsweetened beverage

Option 6: French toast

2 slices whole wheat French toast
2 tsp soft margarine
2 tbsp maple syrup
1/2 medium grapefruit
1 cup fat-free milk

Option 7: Pancakes

3 buckwheat pancakes
2 tsp soft margarine
3 tbsp maple syrup
1/2 cup strawberries
3/4 cup honeydew melon
1/2 cup fat-free milk



Option 1: Smoked turkey sandwich

2 ounces whole wheat pita bread
1/4 cup romaine lettuce
2 slices tomato
3 ounces sliced smoked turkey
1 tbsp mayo-type salad dressing
1 tsp yellow mustard
1/2 cup apple slices
1 cup tomato juice*

Option 2: Vegetarian chili on baked potato

1 cup kidney beans*
1/2 cup tomato sauce w/ tomato
3 tbsp chopped onions
1 ounce lowfat cheddar cheese
1 tsp vegetable oil
1 medium baked potato
1/2 cup cantaloupe
3/4 cup lemonade

Option 3: Manhattan clam chowder

3 ounces canned clams (drained)
3/4 cup mixed vegetables
1 cup canned tomatoes*
10 whole wheat crackers*
1 medium orange
1 cup fat-free milk

Option 4: Roast beef sandwich

1 whole grain sandwich bun
3 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
1 tsp yellow mustard
3/4 cup baked potato wedges*
1 tbsp ketchup
1 unsweetened beverage

Option 5: Taco salad

2 ounces tortilla chips
2 ounces ground turkey, sauteed in
2 tsp sunflower oil
1/2 cup black beans*
1/2 cup iceberg lettuce
2 slices tomato
1 ounce low-fat cheddar cheese
2 tbsp salsa
1/2 cup avocado
1 tsp lime juice
1 unsweetened beverage

Option 6: Tuna fish sandwich

2 slices rye bread
3 ounces tuna (packed in water,
2 tsp mayonnaise
1 tbsp diced celery
1/4 cup shredded romaine lettuce
2 slices tomato
1 medium pear
1 cup fat-free milk

Option 7: White bean-vegetable soup

1 1/4 cup chunky vegetable soup
1/2 cup white beans*
2 ounce breadstick
8 baby carrots
1 cup fat-free milk



Option 1: 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

Option 2: Spinach lasagna

1 cup lasagna noodles, cooked
(2 oz dry)
2/3 cup cooked spinach
1/2 cup ricotta cheese
1/2 cup tomato sauce tomato bits*
1 ounce part-skim mozzarella
1 ounce whole wheat dinner roll
1 cup fat-free milk

Option 3: Roasted chicken breast

3 ounces boneless skinless
chicken breast*
1 large baked sweetpotato
1/2 cup peas and onions
1 tsp soft magarine
1 ounce whole wheat dinner roll
1 tsp soft margarine
1 cup leafy greens salad
3 tsp sunflower oil and vinegar

Option 4: Rigatoni with meat sauce

1 cup rigatoni pasta (2 ounces dry)
1/2 cup tomato sauce tomato bits*
2 ounces extra lean cooked ground
beef (sauteed in 2 tsp vegetable oil)
3 tbsp grated Parmesan cheese
Spinach salad
1 cup baby spinach leaves
1/2 cup tangerine slices
1/2 ounce chopped walnuts
3 tsp sunflower oil and vinegar
1 cup fat-free milk

Option 5: Grilled top loin steak

5 ounces grilled top loin steak
3/4 cup mashed potatoes
2 tsp soft margarine
1/2 cup steamed carrots
1 tbsp honey
2 ounces whole wheat dinner roll
1 tsp soft margarine
1 cup fat-free milk

Option 6: Hawaiian pizza

2 slices cheese pizza
1 ounce canadian bacon
1/4 cup pineapple
2 tbsp mushrooms
2 tbsp chopped onions
Green salad
1 cup leafy greens
3 tsp sunflower oil and vinegar
1 cup fat-free milk

Option 7: Vegetable stir-fry

4 ounces tofu (firm)
1/4 cup green and red bell peppers
1/2 cup bok choy
2 tbsp vegetable oil
1 cup brown rice
1 cup lemon-flavored iced tea



First option:
1 cup low-fat fruited yogurt

Second Option:
5 whole wheat crackers*
1/8 cup hummus
1/2 cup fruit cocktail (in water or juice)

Third option:
1 ounce sunflower seeds*
1 large banana
1 cup low-fat fruited yogurt

Fourth option:
1 cup cantaloupe

Fifth option:
1/2 ounce dry-roasted almonds*
1/4 cup pineapple
2 tbsp raisins

Sixth option:
1/4 cup dried apricots
1 cup low-fat fruited yogurt

Seventh option:
1 cup low-fat fruited yogurt


Saturday, July 19, 2008

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

- Remove all fat from your meat

- Do not add croutons to your salad

- Do not fry your chicken or fish, bake, broil, or grill them instead

- Make your meat portion around 100 g (the size of a deck of cards)

- Remove the chicken skin

- Replace meat with grilled portabello mushrooms (frequently at least)

- If your recipe contains butter, margarine, or oil, reduce their quantities by 1 TBSP

- For appetizers and casserolls, reduce their content of cheese

- Steamed vegetables may be seasoned with fresh lemon and herbs instead of the butter or part of it

- For macaroni and cheese, rice, pasta, and stuffing, omit or reduce the amount of butter, margarine, or oil


Friday, July 18, 2008

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 will be lightened up

- Use light, whole-wheat bread for your sandwich

Tomorrow we will see how you can cut 100 calories from your lunch or dinner


Saturday, April 19, 2008

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 over what it should be ( like in obese children). This is achieved through storing calories or burning calories, i.e. it either directs the body to utilize external glucose, or to build glucose from other internal resources.

How do you disrupt the "set point" of your weight:
Normally, if you are over 30 and keeping on the same level of calorie intake you are used to, the hormonal balance at this age favors storing a bit more calories in the form of fat.

If you are over 30 and introduce more calories than your basal metabolism needs (2900 in males and 2200 in females), with less physical activity the extra calories are stored as fats, cumulatively, a new set point is created at which response to insulin (that helps burn glucose) is no more the same way as before, a case known as insulin insensitivity.

As overweight is a big phenomenon, so it should create a marketing opportunity with different products, among these products are the diet plans, and to offer a new advantage many diet plans have created a buzz about the period of time through which you lose weight, the shorter the time the better is the product.

We see 1500 calories, 1200 calories, and even 1000 calories/day diet plans. Extremely low-calorie diets may help you shed pounds quickly, but they will lead to failure in the long run. We are genetically protected against starvation! During food storage, our bodies slow down our metabolism and burns less energy so we can stay alive.

When we drastically cut back our food intake, the brain thinks the body is starving and in an effort to preserve life it slows down the metabolism. Soon the pounds stop coming off in the plateau stage, As a result we grow hungry and uncomfortable and then eat more and return back to a worse situation.

All you need to change your metabolic rate is to change the nutritional composition of the foods you eat. If you are overweight, all you need is to cut down on total calories to be 2000-calories/day, a little below your basal metabolic rate to urge the body to burn some fats.

Avoid starvation panic in your system, just keep your calorie intake to be within 2000-calories by eating nutrient-rich plant foods, this will convince your brain that your body is getting all the nutrients it needs.

Plant foods move slowly in your gut making you feel full longer, and they are rich in vitamins,minerals,trace elements and anti-oxidants. you earn an extra bonus in the form of negative calorie effect.

The base line is that when you want to lose weight, you do not have to make your body obeys the conventional wisdom laws, rather try to understand your natural body laws and obey them. Cut on your total calorie intake to 2000-calories/day and avoid starvation panic in your system, your body did not get extra weight over 1,2... or even 30 nights, so why would you make it lose them over 2 or 3 weeks?!

You like eating? Deceive your body and increase number of meals or snacks, and fill your stomach with full, nutritive, healthy foods within 2000-calories, and stop fighting your body.


Thursday, March 20, 2008

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 the bottom items of the list.

* Pine nuts(Pignolia variety): 2000 Cals come from 1652.5 kernels. 1 ounce contains 157 kernels producing 190 Cals.
* pistachios: 2000 calories come from 612.5 kernels. 1 ounce contains49 kernels producing 160 Cals
* Peanut : 2000 Cals come from 330 kernels. 1 ounce contains 28 kernels producing 170 Cals.
* Almond : 2000 Cals come from 300 kernels. 1 ounce contains 24 kernels producing 160 Cals
Cashews : 2000 Cals come from 225 kernels. 1 ounce contains 18 kernels producing 160 Cals.
* Hazelnuts 2000 Cals come from 222 kernels. 1 ounce contains 20 kernels producing 180 Cals.
* Pecans 2000 Cals come from 200 half kernels. 1 ounce contains 20 half kernels producing 200 Cals.
* Walnuts 2000 Cals come from 147.5 half kernels. 1 ounce contains 14 half kernels producing 190 Cals.
* Macadonias 2000 Cals come from 100-120 kernels. 1 ounce contains 10-12 kernels producing 16.666-20 Cals.
* Brazil 2000 Cals come from 63-84 kernels. 1 ounce contains 6-8 kernels producing 190 Cals.

All of the nuts are unsalted; almonds, brazilnuts, hazelnuts, pecans, pine nuts and walnuts are unroasted; cashews, macadamias and pistachios are dry roasted.


Wednesday, March 19, 2008

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.


Thursday, March 6, 2008

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 cup fresh cantaloupe


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