Healthy Lunch Recipes http://healthylunchrecipesnow.com Healthy Lunch Recipes From My Kitchen To Yours. Thu, 02 Feb 2012 01:55:24 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Blueberry: Heart, Eye and Brain Super Food http://healthylunchrecipesnow.com/2012/02/blueberry-heart-eye-and-brain-super-food/ http://healthylunchrecipesnow.com/2012/02/blueberry-heart-eye-and-brain-super-food/#comments Thu, 02 Feb 2012 01:55:24 +0000 Brenda The Healthy Lunch Recipes Girl http://healthylunchrecipesnow.com/?p=856 February already? Wow time is flying right past us :)

Alright so last month the main topic was weight loss. This month will be all about Super Foods, yay! These foods will help improve your health and I will tell you where and how the benefit you. Today is a very-berry-day so let talk blueberries. You have probably heard that blueberries are great super foods because they are powerfully full in antioxidants. But it doesn’t stop here although antioxidants are great these tiny blue fellas they have other great benefits for you.

 

Ity-Bity-Little Super Blue

Back in the days blueberries were know to be rich in antioxidants but after some studies and research their health benefits are stacking through the roof…and there aren’t many parts of your body that couldn’t benefit from a little extra blueberry touch. In just one cup of blueberries you will find less than 100 calories, high amounts of fiber, and one-quarter of your daily requirement for Vitamin C. So why aren’t you eating them?

Blueberries

Blueberries

Besides being loaded with vitamins and minerals, blueberries can also send a boost of nutrients specifically to make your brain healthy. Some scientist claim that blueberries maintain and restore a healthy nervous system, prevent the death of those much needed brain cells, which is the leading cause to health concerns like Alzheimers disease, and help you keep your memory sharp for a long time. This is the kind of brain power I need, I’m 23 and I forget almost everything :(

Do you want and eagle’s vision? Well then I don’t think I can help you with that but blueberries might be able to get you half way there. Besides helping your brain blueberries contain compounds called anthocyanosides and flavonoids. What’s that? These two are like sidekicks who help reduce vision loss, as well as prevent macular degeneration, myopia, and cataracts.
What do these do?
Macular – not being able to see things clearly.
Myopia – loss of focus to see things.
Cataracts – clouding of vision

We learned that blueberries have an important antioxidant called anthocyanins , which help benefit in cardiovascular health and prevent heart disease. Blueberries contain more anthocyanins then red wine, which was long thought to be a better source of defending against free radicals. Another thing that can benefit from a healthy heart due to blueberries are hemorrhoids, varicose veins, and peptic ulcers.

 

Beware of Too Much Super-ness

Ok well not really the blueberries themselves but how you eat them. Apparently the protein in milk depletes the antioxidant power of the acids contained in blueberries. One study suggested that you eat blueberries one hour before or two after drinking milk. So eating blueberries with your cereals may not be the best thing to do, nutritiously speaking of course. Instead eat them as a mid-day snack or mixed in a fruit salad.

Now you can’t always expect wonders from everything. Blueberries contain oxalates, which can become concentrated and crystallize, creating some concern for those with a tendency for gallstones or kidney stones. This doesn’t mean you can’t eat them just portion it to a cup or two a day and pay attention to any allergies or other health concerns before indulging. But, for the vast majority, blueberries offer a wealth of nutrients that will benefit our health and well-being. Plus blueberries have some heavy molecules which can help prevent urinary tract infections by washing away harmful bacteria.

 

How to Select and Enjoy These Super Blues

Berry Snack

Berry Snack

With so many health factors coming from this tiny blue fruit, the question is not whether to eat blueberries, but how to eat and buy them. Which means they need to look the best to be the best, there fore you need to chose the ones that are firm and uniform in color.

If you get the watery ones these will spoil faster, so they need to be kept in dry containers in the refrigerator. Fr this reason you will want to wash and dry them thoroughly right after you buy them.

Lets say your stores don’t have the nice tasty looking blueberries, go ahead and buy the frozen ones. Blueberries freeze nicely and can me bought whole or smashed. Just make sure that you thaw them before they are added to a salad or eaten like a snack. If you use them too cook you can go right ahead and throw them in frozen just make sure to adjust your cooking time slightly.

Blueberries  can be found in almost every kind of recipe. Anything from breakfast to breads, salads to sauces, and desserts to drinks so you can enjoy them from morning to night. Even without a cookbook around you can enjoy them as a natural snack. You can eat them when your craving some sweets or freeze them and enjoy them on a hot sunny day.

 

If you are looking for an easy super food that is loaded with not only nutrition, but also flavor and versatility, then get to know these blue beautiful berry. It makes the perfect snack, dessert, and goes great with other dishes. Blueberries should definitely earn a place in your kitchen and you healthy diet. I know they earned a dent in my husbands wallet ;)

What is your favorite super food? Go ahead and comment below.

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Fat Wars: The Fat Resistance Diet http://healthylunchrecipesnow.com/2012/01/fat-wars-the-fat-resistance-diet/ http://healthylunchrecipesnow.com/2012/01/fat-wars-the-fat-resistance-diet/#comments Wed, 01 Feb 2012 07:41:04 +0000 Brenda The Healthy Lunch Recipes Girl http://healthylunchrecipesnow.com/?p=850 After trying endless diets, doing hours of bone-braking workouts, and trying almost every supplement you can find, still can’t loss that unwanted weight? The Fat Resistance Diet was developed be Dr. Leo Galland who is recognized as an expert in the field of nutritional medicine. This diet is based on the concept that hormones,which include leptin and adiponectin, control the appetite and body fat levels in your body. When fat levels become too high in the body inflammation occurs, and this can cause subsequently alterations to the body’s chemistry and balance of these hormones. The idea behind the diet is to reduce inflammation which restores the body’s chemistry, reducing cravings, promoting fat burning, and helping the dieter to achieve a healthy weight.

Super Foods

Super Foods

Steps to achieving Weight Loss and Control

Three simple steps are what builds the Fat Resistance Diet. Starting the diet you will avoid certain, but you will be allowed to eat them again later. Your body needs to cleanse itself before you reach the healthy lifestyle you’ve been waiting for.

Step 1
First thing you will be doing is concentrating on reducing inflammation and restoring blood sugar levels. This part is achieved by eating super foods and nine to ten servings of fruits and vegetables every day along with a relatively high intake of quality protein. All these nutrient will help re-balance your bodys chemistry and cut your cravings for those tempting carbs. Plus this phase is the one that kick starts your metabolism to help you lose weight faster.

Step 2
Time to add more foods to your meals that are suitable for long-term fat loss. As you get closer to the end of stage 1 your insulin levels should have decreased, which allows for tolerance of more complex carbohydrates in the diet. Stage 2 allows you to start eating more legumes like whole grains including oatmeal and brown rice. These add great flavor to any healthy dish.

Stage 3
Time to say hello to the maintenance stage. Now you can start eating delicious meals like Carrot Raisin Muffins, Blueberry Flax Pancakes, and even some great tasting Whole Grain Pasta Primavera. You still need to be eating the super foods in this stage but you can now eat your favorite steak dish with of course portion control.

 

Super Foods to the Rescue

The foundation of the diet is fresh fruits and vegetables in abundance, these super foods contain phytonutirents such as carotenoids and flavonoids which act as anti-inflammatories.

Foods high in carotenoids include:

  • carrots
  • broccoli
  • spinach
  • tomatoes
  • pumpkin
  • papaya

Foods high in flavonoids include:

  • blueberries
  • cherries
  • pomegranate
  • citrus fruit
  • dark grapes
  • green tea
  • onions 
  • dark chocolate

You can also add herbs and spices since they serve like metabolism boosters. Plus they reduce inflammation and improve the taste of foods without adding any calories.

Along with super foods and vegetables, you will also need good fats like Omega 3. You can find it in fish, walnuts, flax seed and dark green leafy vegetables. Omega 3 is the only fatty that helps you reduce inflammation as well as improve your general health.

 

Is This Diet for You?

The Fat Resistance Diet is a solid weight loss plan based on nutritional science. Besides losing weight, this diet has an added bonus of helping you reduce inflammation within your body and supplying high levels of antioxidants to help control hormones and keep your body healthy and happy. If you like the idea of a diet plan based on scientific study, you might want to give the Fat Resistance Diet a try. Knowing how your body reacts to changes in your diet will benefit you by letting you know when something is not right.

 

I hope you find a diet that best fits you, because you are the one who will be benefiting from it.

Which diet would you try? Let me know by commenting below :D  

 

 

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Blood Type Diet? http://healthylunchrecipesnow.com/2012/01/blood-type-diet/ http://healthylunchrecipesnow.com/2012/01/blood-type-diet/#comments Thu, 26 Jan 2012 01:52:14 +0000 Brenda The Healthy Lunch Recipes Girl http://healthylunchrecipesnow.com/?p=845 When it comes to eating healthy, the only one that know what is best for you is your body. Your DNA controls how your body reacts to certain external factors. It determines your allergies, your physical build and how everything works together. So why would you not eat based on your DNA as well?

Now, I know that not everyone has a DNA analysis machine lying around somewhere in the kitchen. What you do have, or in this case know, is the basic component of your DNA. Your blood type – O, A, B, or AB. Knowing your blood type can closely group you into a certain diet based on how your body functions.

Eat Right for You Type diet explains and encourages people to eat based on their body’s needs. Peter J. D’Adamo, ND, the author of Eat Right for Your Type, believes blood types affect the digestive system differently and that some foods, good for people of one type, are “dangerous” for another, allergies. Some critics claim that this diet may suit those who are looking for a program that doesn’t involve tracking calories.  However, for D’Adamo, it is about using your blood type to determine your susceptibility to certain illnesses, as well as exercise that will benefit you the most.

Alright let’s start the explanation part. D’Adamo believes the right diet for your blood type comes down to lectins, food proteins each blood type digests differently. If you eat foods containing lectins incompatible with your blood type, the results can include inflammation, bloating, a slower metabolism, even diseases such as cancer. The best way to avoid these effects is to eat foods meant for your blood type.

Blood Cells

Blood Cells

 

All foods fall into three categories on the Eat Right for Your Type diet:

1. Beneficial – foods that act like medicine
2. Neutral – foods that act like food
3. Avoid – foods that act like poison

Here is a little preview of what each blood types diet consists of:

Type O is for “old,”
This blood type is humans oldest tracked blood line. These people have a digestive tract which retains the memory of ancient diets, so your metabolism will benefit from lean proteins like poultry and fish. You’re also advised to restrict grains, breads, and legumes. Plus you also have to enjoy vigorous exercise.

Type A is for “agrarian”
These people depend on agriculture for their sustenance. They should stick with vegetarian diets. The type A diet contains soy proteins, grains, and organic vegetables and encourages gentle exercise which can be seen in the more settled and less warlike farming ancestors. Now You can eat meat too but try eating palmed sized portions.

Type B
This one comes from our nomadic past and has a relatively tolerant digestive system. This blood type can enjoy low-fat dairy, meat, and produce but should avoid wheat, corn, and lentils. Moderate exercise should be the norm for these folks.

Type AB the “modern”
It’s a combination of Type A and B. The blood type AB has a sensitive digestive tract and should avoid chicken, beef, and pork but can enjoy seafood, tofu, dairy, and most produce. Somewhat delicate you can say.

It makes sense when this diet talks about different reactions to foods. Like my husband and I, I am allergic to peanuts, coconut, and mushrooms, while my husband is allergic to shrimp. Different blood types different digestions. Now there is little research to back up the findings, many critics will agree that the nutritional guidance in the diet is sound.  There are healthy eating tips in this diet, regardless of whether or not your blood-type is the angle you are considering.  But, as far as diets go, this is a very interesting way to look at the reasons some people gain weight and others don’t eating the same foods. Give it a try. Learning how to eat right for your body type has been popular for years – now it’s time to eat right according to your blood type.

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The Atkins Diet. Is it A Good Idea? http://healthylunchrecipesnow.com/2012/01/the-atkins-diet-is-it-a-good-idea/ http://healthylunchrecipesnow.com/2012/01/the-atkins-diet-is-it-a-good-idea/#comments Mon, 23 Jan 2012 01:57:59 +0000 Brenda The Healthy Lunch Recipes Girl http://healthylunchrecipesnow.com/?p=796 Time to talk diets. Over the past 3 or 4 decades, the Atkins diet has had a huge impact on the weight loss field. This phenomenon came from a book called “The Atkins Diet” written by Dr. Robert C. Atkins. The concept of weight loss in the book is that we need to be concerned with the amount of carbohydrates that we consume, and not the fat. So many people have lost weight, and achieved outstanding results. But this diet is not for everyone.

The Atkins diet does not consist of counting your calorie intake, (but it will eliminate your junk food and processed food intake). You will instead reduce the amounts of carbohydrates, and increase the amount of protein rich food.

The theory behind the low-carb diet found with the Atkins diet is that by reducing your intake of these foods, you will enter a phase in your body called Ketosis. During this phase, your body will be burning fat to create energy, instead of burning the food your eating. This will stop the production of insulin and it will prevent or stop more fat from being stored.

This diet program consists of 4 phases:

  • Phase 1 is known as the induction phase. During this phase it is estimated that you will lose up to 15 pounds in two weeks. This is because your carbohydrate intake is cut down to 20 grams a day. You will be eating low-carb vegetables, but the amount is very limited.
  • Phase 2 is the ongoing weight loss phase. During this phase you will start to add more food types & more carbs back to your diet. The goal here is to get to know your body food intake limits, so that you can eat more and still lose weight.
  • Phase 3 is the Pre-Maintenance phase. During this phase you are now adding more carbs to your diet, and you keep losing weight. This gives you more awareness of what you are eating and how much, the goal here is to eat more than in phase 2, all while still losing weight.
  • Phase 4 is the final phase, and it is known as the Lifetime Maintenance. After you’ve reached your weight loss goals, you can eat all good carbs, but the goal behind the diet plan is that you will not want to eat these foods anymore, and choosing healthy meals with good carbs will become your way of life.

I have visited their website, and they do have some amazing testimonials. The only thing I don’t like about this diet is not being able to eat what I want to eat. I understand that I can’t expect to lose weight if all I  eat is junk food, but this is the reason why so many people fail (including myself) at following through with a diet. We love to eat, period.

There are many diets to choose from, the idea is that you find one that works for you and that gives you results while you still have a healthy nutrition plan.

Until next time,

-Brenda

P.S. Have you tried the Atkins diet? What results did you achieve?

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Plan A Healthier You In Minutes. http://healthylunchrecipesnow.com/2012/01/plan-a-healthier-you-in-minutes/ http://healthylunchrecipesnow.com/2012/01/plan-a-healthier-you-in-minutes/#comments Thu, 19 Jan 2012 00:41:50 +0000 Brenda The Healthy Lunch Recipes Girl http://healthylunchrecipesnow.com/?p=828 Planner

Planner

Are you starting a diet and already you failed because you don’t have anything healthy to eat? When you decide to start eating healthy it’s not going to be simple. You will need to start planning your meals a day or even a week ahead. Basically if you have everything planned out you don’t have to keep thinking about what you are going to eat or how hungry you are. When you start planning your meals it will be easier to lose that unwanted weight because you are prepared for the battle.

Plan That Metabolism Starter.

Simple Breakfast

Simple Breakfast

Since breakfast is the meal that jump starts you metabolism you want to start the day right. Plus if you do this properly it might help you burn fat all day. Not having your breakfast planned, can cause you to end up eating something unhealthy. This doesn’t mean pour some cereals in a plate and leave it on the counter, no. Just make sure that everything is ready the night before, like your utensils or anything else that can be left out, put it on your counter. Make finding things simple by consolidating your cold ingredients on one space in the refrigerator. This will help you to be more efficient in the morning when your eyes, and brain, are not quite awake yet. Quick tip if your diet plan includes protein in the morning make some hard boiled eggs the night before, peel them,and then store them in a zip lock inside your fridge, ready to be eaten the next day.

Avoid The Vending Relationship

Chips

Chips

As the day goes on you start getting the munchies and if you work next to a vending machine, your in for a hate/hate relationship. If you want to lose weight, these giant boxes of packed unhealthy choices are your worst enemy. When planing your meal you should include some snacks too. Some great snacking ideas include apples, plain homemade popcorn, cut up veggies, cheese stick, whole nuts, or yogurt. Not only will you feel better after eating these healthier choices, but you will start to see some improvements in your health too. Packing small healthy snacks should help you stay on track with your weight loss goals and keep you away from that killer vending machine.

Bigger Plans for Bigger Meals

Pizza

Pizza

Another disadvantage for not planning your meals could end up forcing you to buy pizza or driving to a fast food place during lunch or dinner. Don’t avoid these foods at all but don’t make them your go to emergency meals either. If you have a meal plan that consists of lots of fresh veggies, fruits, protein and whole grains this is better then any “healthy meals” on any restaurant menu. There are great lunch and dinner meals that if you prepare one day can taste amazingly great another day, which is good and weird… Plus having a home made lunch to eat at work is better then driving through the heavy traffic, which can take a lot of your eating time, making you rush when you eat, and make you feel hungry in minutes.

When you plan your meals you have a better chance at keeping up with your weight loss goals. By planning them you will avoid evil vending machines, fast food lines, traffic, and unsuccessful attempts at foraging for healthy foods. Remember the food you eat should be by choice and not just something that was  available on a whim. Planing the meals should be something fun too, don’t take this as a job, have your family, friends, or even coworkers help you out. Besides planning your meals is like planning a healthier you.

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Shopping With A Healthy Eye. http://healthylunchrecipesnow.com/2012/01/shopping-with-a-the-healthy-eye/ http://healthylunchrecipesnow.com/2012/01/shopping-with-a-the-healthy-eye/#comments Mon, 16 Jan 2012 01:46:16 +0000 Brenda The Healthy Lunch Recipes Girl http://healthylunchrecipesnow.com/?p=810 If you stand outside a supermarket and ask every one that comes out, “what the hardest part of weight loss?” Nine out of ten will say shopping for healthy fodd. This is very true when you are starting your weight loss programs shopping for food can be daunting. There is so much food in the store that you just can’t go in and out without walking by those tempting sweets, chips, and goodies. Practice is the secret, once you practie for a while you should be able to sail right past those temptations. Here are a few tips to get you in and out without a hitch.

Outer Lane

Outer Lane

Hug the Market

One trick to shopping healthy is to shop the outer lanes of the store. It’s said you can find all the healthy food in the outer lanes. A typical store will line those lanes with cases of produce, dairy, meats, and fish. The inside lanes will hold most of the prepacked foods that you should avoid. Next time you go shopping pay attention to how your store is set up, walk along the outside to find most of the healthy foods.

Fruit

Fruit

Color Me Healthy

As your pushing your cart along the produce section, look for the fruits and vegetables that are dark colored. when produce is dark colored this means its fuller in nutrients, then those which are pale. For instance, strawberries and eggplants have higher nutrient density than potatoes or onions. This doesn’t mean that you shouldn’t eat onion or potatoes, because they still offer some nutrients. This same concept can be applied to proteins as well. A re salmon fillet is going to be more nutrient-dense than a salmon fillet that has a light color.

Whole/Refined Grains

Whole/Refined Grains

Whole Grains vs Refined Grains

The easiest tip when buying bread, pasta, flour, or any type of baking ingredient is to always go for the whole grain. Eating whole grains add much needed fiber and nutrients to your healthy eating habits. The fiber will help speed up your digestion plus your metabolism which is good. I will be honest eating whole grains will take some time to get used to. If you need to go ahead and start with half whole grain and half refined, plus it wont take long to get used to your meals when they have a more firmer texture or a nuttier flavor.

Sugar

Sugar

Hidden Sugars

Sugars like the game of hide n seek, you would be surprised at all the places sugar can hide. This is where the detective game starts so you can avoid them. Don’t be scared though not all sugar is created equally.When taking about weight loss, your body won’t know the difference, it’ll want to turn sugar into fat. Learn about sugar and what levels are tolerable for your body. Also foods that are labeled as “low-fat” might have added sugar to give them some flavor. This is where knowing how to read labels will benefit you, it’ll help to know what’s better for you and your tolerable limits.

Shopping for healthy food can be simple, specially with these tricks. You don’t have to take a list filled with foods you shouldn’t eat just make sure you always remember these tips and ou should be fine. If you fill your cart with foods from the perimeters, brightly colored foods, choose whole grains, and foods without added sugar you are well on your way to  losing weight now and keep it off for a lifetime.

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Why Can’t Weight Loss Be Simple? http://healthylunchrecipesnow.com/2012/01/why-cant-weight-loss-be-simple/ http://healthylunchrecipesnow.com/2012/01/why-cant-weight-loss-be-simple/#comments Wed, 11 Jan 2012 23:31:35 +0000 Brenda The Healthy Lunch Recipes Girl http://healthylunchrecipesnow.com/?p=799 If you ever asked anyone who is starting a weight loss program you will hear a groan as soon as you mention the word “diet.” To actually have to choose a diet that best fits your “diet,” plan your meal weekly, and then actually follow that plan can get pretty exhausting and frustrating. Some people avoid all the planning and go straight to starving themselves for days, weeks, and some even go months. Imagine not eating any food for months…that is scary. Most experts would agree that starving just doesn’t work. Remember the first article of the month said something about not eating: The Metabolism That Helps You Lose Weight – “In fact, sumo wrestlers don’t eat until late in the day for the sole purpose of gaining weight.” You can’t always get an easy way out of doing something right if you want the best results. Losing weight is a process and, like it or not, it will take some planning. Here are a couple tips to make losing weight more effective, healthier, and something that will fit into your lifestyle.

 

K.I.S.S

Scale

Scale

I learned that K.I.S.S means Keep It Super Simple a while back and this makes sense when we talk about eating healthy. Instead of being concerned with counting calories, using measuring tools for you foods, or performing college algebra just to eat your lunch, try keeping your food simple. When you look at your plate, focus on color variety. For instance all you need to do to get a healthier and more satisfying meal , just make sure your plat is filled with different colors. If everything on your plate is white then you wont get a healthy meal and the nutrients your body needs. Another tip is to stop measuring and counting calories, just choose portions the size of your fist. Depending on your diet you may want one or two fist size portions of protein, vegetables, fruit, dairy, and carbs. So go forth and put away thy scale, calorie counter, and that naughty foods list. Remember K.I.S.S. keep it super simple to stay on track without any frustrations.

 

Foods on the Naughty List

Burger Meal

Burger Meal

You know those foods that are “off limits?” Try not to cut them complete from your diet but rather cut your portion size in half or limit them to maybe twice weekly. This way you don’t have to resist temptation from eating a Double Double with fried onions, fries and your drink. If you try banning all the foods you like, later on it will backfire, and you won’t like that. You could end up craving these foods and when you give in to the temptation you can end up feeling like a failure and the downward spiral begins. If you do end up over eating, let’s say you eat two Double Doubles, don’t be too hard on yourself. Just remember the next time you eat to make it something healthy. Also if you end up giving in to a chocolate chip cookie during snack follow it up with a glass of water, and you next meal should include a hand full of colorful veggies.

 

Welcome All Potlucks

Potluck

Potluck

Whenever you get a chance to eat with someone don’t be shy. Eating with a group of people allows for healthy eating habits, such as eating slower and taking smaller bites. Mindless over eating happens a lot when you are sitting in front of a TV or computer. When you eat with others creates conversations, and this means you’ll take breaks between bites. This will allow you to listen to your body when it says it’s full.

 

Take Some Time

Eating alone can feel well…lonely. Right? And no one, me specially, wants to eat alone. Plus eating alone makes you rush when you eat, you have to remember that it takes your stomach 20 minutes to tell your brain it’s full. If you do need to eat alone choose foods that take a while to chew so you don’t rush and choke. Make your plate look very tasty and attractive too. Please don’t choke! When you eat slowly you are allowing your stomach and brain to keep up, plus when you get full your stomach will have time to tell you.

 

Break You Fast

Egg

Egg

You heard breakfast is the most important meal of the day once, twice, ok maybe one too many times, so this means that it’s true right? Yes it is true for several reasons, during your beauty sleep your body went into hibernation mode. Just like bears during winter, that’s why you wake up with messy hair. A bears metabolism slows down and their body starts storing fat for the winter. Your body is doing something similar each night; slowing down and storing fat. When morning comes and you finally eat something your body is telling your metabolism that it can finally stop storing fat. Therefor when you eat breakfast your metabolism jump-starts and it starts to burn that fat into energy. If you skip breakfast then your body thinks it’s still in hibernation mode and store any fat. Wow…what an eye opener. As for breakfast you don’t need to eat something big. No! You can start you day with a cup of yogurt, glass of milk, one egg, bowl of oatmeal or even a simple muffin to awaken the fat storing monster.

 

Eating Like A Newborn

When I say this I don’t mean pure liquids…I mean every two to three hours. Have you ever heard about having “3 square meals” a day? Well unlike the breakfast one we just talk about this one is NOT GOOD! Instead of eating just three big meals a day you should eat three normal meals with healthy snacks in between. Start your day with your breakfast, snack, lunch, snack, light dinner, and then end it with another snack; you get the picture? Choose a schedule that best fits your day and just make sure you don’t get hungry during the day. This hunger feeling is a sign that your body is afraid it wont be fed and it will start storing FAT.

 

When it comes to dieting you don’t have to make it tough for you, just give these steps a try and you will see how small changes make a big difference. Some people think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Diets should be more than the food on your plate; it is also about how you think about food and how your body reacts. With these simple steps you should be on your way to that ideal weight.

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5 Surprising Fatties Who Don’t Make You Fat http://healthylunchrecipesnow.com/2012/01/5-surprising-fatties-who-dont-make-you-fat/ http://healthylunchrecipesnow.com/2012/01/5-surprising-fatties-who-dont-make-you-fat/#comments Sun, 08 Jan 2012 23:30:23 +0000 Brenda The Healthy Lunch Recipes Girl http://healthylunchrecipesnow.com/?p=768 It may surprise you to know you don’t have to nibble on celery sticks or carrots to get that metabolism going to burn those calories for weight loss. Specially when it comes to losing unwanted weight most people think about eating less foods, but in order to slim down you need to remember eating less more often is the best way to go. There are good reasons to re-think some of the “forbidden” foods when deciding what foods to choose for your diet.  Let’s take a look at a few fatty foods that will set that metabolism straight.

 

Almonds

Almonds

Almonds

It’s said that any kind of nuts are great snacking on plus they have great sources of nutrients, plus they have a significant impact on weight loss. A Purdue University study showed that when compared to eating rice cakes, people who ate a handful of almonds felt fuller for longer periods of time. Surprisingly, almonds are loaded with fat, but it’s good fat. It’s the kind of fat that your brain and body needs to function. It only takes about 16 to 20 almonds every day to satisfy your hunger without overloading on calories.

 

Olive Oil

Olive Oil

Olive Oil

A healthy intake of fats can help you lose weight. How thought? Well by controlling hunger. Fats make you feel full. Monounsaturated fats are a good choice because you will keep cholesterol under control while satisfying your cravings, and olive oil fits the bill. Eliminating fats from your diet to lose weight has been a dieting standard for many years, but certain fats are essential to a healthy diet.  This concept is surprising to many long-term dieters.  But, in these modern times, science has proven that oils, the right oils, provide nutrition that your body needs as well as give you weight loss benefits.

 

Peanut Butter

Peanut Butter

Peanut Butter

Who would have guessed that a kid-friendly food could be diet friendly! Peanut butter is packed with niacin, which keeps the digestive system on track and prevents bellies from bloating up like balloons. Just keep an eye on portion size because peanut butter can have a lot of fat and sugar.  Limit yourself to no more than two tablespoons a day and be sure to pick a natural peanut butter so you avoid the added sugars. You can even make your own if you would like to enjoy more.

 

Parmigiano- Reggiano Cheese

Parmigiano- Reggiano Cheese

Parmigiano- Reggiano

Another on the list of unexpected foods to help slim you down is a particular favorite of most foodies, just like me. This low-calorie, calcium-rich treat activates the body’s fat-burning hormones, say University of Wisconsin researchers. This cheese also has a higher protein content compared to other dairy products. Consider adding this powerhouse of flavor to roasted vegetables for that little extra boost.

 

Animal Fats

We have been told for so long that you have to eliminate animal fat from your diet to lose weight, but it’s said this is a hard one to wrap your head around?  This new research has proven that animal fat provides some nutritional value you need and may be a better choice than other forms of fat in some cases.  Not only does fat in your food make you feel full, but certain animal fat may provide your body with some missing elements.  Even the much dreaded lard has been making a dietary come back.  Your body needs vitamin D to feel good and to function. Studies have shown foods that provide vitamin D, most of which are animal foods, tend to be high in cholesterol.  But what does this have to do with weight loss?  If you are not getting enough vitamin D, you will not be active.  Your bones and muscles are going to suffer, keeping you sedentary, which is a total disaster when trying to lose weight.  So, animal fats in moderation should be on your weight loss radar.


Through the years there have been diet gurus who have pitched some pretty far-fetched ideas about weight loss.  Usually, it comes down to moderation, so always remember portion control.  Avoiding certain foods entirely, even the foods that sound fattening, may not be the best way to lose weight and keep it off.  It’s confusing, I know.  But, you can always research or Google info to decide for yourself which weight loss theories make sense to you.

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The 5 Cheaters To Help You Lose Weight http://healthylunchrecipesnow.com/2012/01/the-5-cheaters-to-help-you-lose-weight/ http://healthylunchrecipesnow.com/2012/01/the-5-cheaters-to-help-you-lose-weight/#comments Wed, 04 Jan 2012 23:30:09 +0000 Brenda The Healthy Lunch Recipes Girl http://healthylunchrecipesnow.com/?p=730 As there are many tips to weight loss there are also many secrets. When you think of losing weight, your first thought is naturally about the foods you will have to eliminate from your diet. But, how often do you think about the foods you need to add? Probably not very often, some diets or weight loss programs talk about eating less food but today we will be talking about adding certain foods to your diet. Now here’s a little secret…these foods will help you lose weight while boosting your metabolism too.

Okay let the cheating start :)

 

Oatmeal

Oatmeal

Oatmeal

Oatmeal and oat brans are loaded with fiber,which helps your digestive system, and when eaten can expand to almost 30 times their volume. This is great because now you can decrease your appetite by making yourself feel fuller longer, but don’t go too long without eating. You can probably go without eating for about 4 hours, while keeping your energy levels high at the same time. In order to increase the effectiveness of your weight loss progress, eat oatmeal about two hours before working out. Steel-cut oats, rolled oats, and plain or natural oatmeal are your best options. Avoid the instant flavored oatmeal in packets as they contain lots of sugar and other additives, plus they are much more processed, meaning the fiber content is decreased. If you don’t like plain oats, like me, I made some oatmeal jelly bars to see how they tasted… They came out really good, there wasn’t too much oatmeal taste!

 

Fruits & Vegetables

Fruits & Vegetables

Raw Fruits and Vegetables

Your body burns, on average, 15% more calories when your meals contain mostly raw fruits and veggies. It just makes sense because since fruits and vegetables come rich in enzymes these help fruit dissolve faster and in order to lose weight you need to eat meals consisting of mostly raw ingredients. The benefit of eating raw fruits and veggies is that they also contain high sources of nutrients, which your body needs to make you feel satisfied. I happened to stumble upon a very informative website that has most fruits and vegetables listed in it along with the minerals and vitamins contained.
Just click the word below to get the link:
Fruits
Vegetables
It also contains sections on vitamins, minerals, protein, nuts & seeds, and legumes as well for more information.

 

Spices

Spices

Spices

It’s said that for years people who added spices to their diet would lose weight. Recently, a professor at Oxford University, found that by eating just 3 grams of chili peppers in a meal increased fat-burning metabolism by 8% to 20%, for up to three hours after eating the peppers. The next time you’re going to eat a sandwich think about adding some spicy mustard to help you burn an extra 45 to 75 calories over the same three hour time span. You can also add fresh ginger to your diet to get a strong diuretic, which means that you will pee more often and get ride of toxins faster. Fresh ginger also increases growth hormone production, therefore increasing the amount of fat released from your body’s fat stores for burning as fuel. I don’t cook often with spices which is why I looked for help and found this link:

How To Use Herbs and Spices In Cooking. 

This is a 25 step guide for cooking with the most common spices. Which I will be reading for the next couple days :)

 

Apple

Apple

Apples

“An apple a day keeps the fat away.” I know it’s said that way but I liked it better :)
While eating raw fruits in general is typically considered a great way to lose weight, apples are especially important to single out. Apples contain pectin, which prevents your body from over-absorbing fat, as well as causing your body to release some of the stored fat. A study done in Brazil found that people who ate an apple before each meal lost 33% more weight than a group of people who didn’t eat an apple. Pectin also acts as an appetite suppressant, so they are great snacks to have between meals.

 

Salmon

Salmon

Fish

Not only are most fish loaded with tons of omega-3s, but fish like tuna, sardines, and salmon trigger the hormone leptin. Leptin is a fat-burning hormone that suppresses your appetite and determines whether you store the calories you eat as fat, or if you burn those calories for energy, which means if you go for a short walk after your meal it will be energy. The origin of the word is interesting, too. Leptin originated from the Greek word “leptos” which means “slender.” So, adding more leptin to your diet may just prove to be slenderizing for you. 

 

Eating certain foods to lose weight is not a brand new theory. We’ve often heard about diet fads that include one or two foods that dominate the program. The idea of eating specific foods that have been scientifically studied is a much more recent development in the weight loss world. When you look at the reasons why certain foods actually help you burn fat and calories, it just makes more sense to add these foods to your diet plan.

The Healthy Lunch Recipe Girl,

-Brenda

 

 

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The Metabolism That Helps You Lose Weight http://healthylunchrecipesnow.com/2012/01/the-metabolism-that-helps-you-lose-weight/ http://healthylunchrecipesnow.com/2012/01/the-metabolism-that-helps-you-lose-weight/#comments Sun, 01 Jan 2012 23:00:20 +0000 Brenda The Healthy Lunch Recipes Girl http://healthylunchrecipesnow.com/?p=699  

Happy New Years!!!!!

Goodbye 2011, Hello 2012. I for one am happy for this year, I can’t wait to see what it has in store for me.

Alright well this year I want to start with weight loss because that’s like the hot topic for January. It’s also in at least 60% and New Years Resolutions, mine included :)

I will be posting a lot about healthy eating to help you in your weight loss goals, but to be clear, this is not a diet program. It’s more like tips and tricks to help you understand how to lose weight without starving yourself into the new year.

Okay let’s get started.

This month you will learn about healthy eating to lose weight plus other tricks and tips later on in the month. For today you will learn:

  • How to make your metabolism work for you.
  • Why you need breakfast
  • And other tips to start your healthy eating habits.
Stomach

Stomach

 

Make That Metabolism Run

There is one big myth in losing weight which is: If you eat less then you will lose weight.

This is wrong, wrong, wrong! Recent studies have shown that this is not how our bodies work, this actually makes us gain more weight. What you really need to do to lose weight is get your metabolism to work nonstop. Make that sucker run faster then you eat :)

This is where you have to do some work, you have to find your body’s balance between energy consumed and energy burned.

When you eat healthy small meals starting early in the day your metabolism is set in full swing, mobilizing and converting fat stored into energy.

For example when you eat breakfast to start your day this jump starts your metabolism engine. Throughout the day eat smaller meals and snacks so your body gets the nutrients it needs to continue working, and breaking down the food into energy.

If you decide to wait and eat when you are starving then your body will start to rob your muscle tissue of anything it needs. It will take protein which will be replaced with fat because it thinks that you are in famine mode or starving yourself. Therefore by eating early in the day and often, not only are you protecting the muscle, which supports your frame and allows you to walk, sit, and stand, but you are also keeping your metabolism going so it works all day to give you energy.

 

Breakfast to start your metabolism engine.

Breakfast

Breakfast

Remember the saying “Breakfast is the most important meal of the day.” Well whoever said it first was right. People who eat breakfast on a daily basis tend to lose weight easier then people who decided to skip and wait until they are hungry.

The National Weight Control Registry performed a study that showed people who eat breakfast have a better chance of maintaining a 30lb, or more, weight loss for at least a year.

Studies in The Journal of the American Dietetic Association showed similar results. Here are some more facts that might interest you: NWCR Facts.

Another research group analyzed government data on over 4,000 adults and found that those who ate a regular breakfast tended to take in fewer calories during the day and had a lower fat intake. They also noted that when these people ate breakfast they had more energy and were more likely to engage in a routine exercise.

Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet and Fitness Center at Duke University Medical School states; “When you skip breakfast, you’re actually fasting for 15 to 20 hours, so you’re not producing the enzymes to metabolize fat to lose weight.” In fact, sumo wrestlers don’t eat until late in the day for the sole purpose of gaining weight. If you don’t eat breakfast, you are actually following the sumo wrestler diet. Now, that is a scary thought. Eeek :/ 

 

Simple Weight Loss Tips to Get You Started:

Eat slowly, yes chew your food at least 20 times. It takes about twenty minutes for your stomach to tell your brain you are full. Don’t eat rushed because if you do then you’ll be looking for your next meal way before you really need it.

Pick out foods you need to chew for example apples, whole grain hearty breads, celery, and other raw vegetables. These foods will slow down your eating and satisfy your chewing instinct. Raw nuts, almonds, and walnuts are another option. Just be sure to monitor your serving portion as you snack. Plus these are healthy snacks for losing that unwanted weight.

 

Water

Water

Drink 6 to 8 glasses of cold water per day. Yes water does help, when you have that hunger feeling drink some water first. Sometimes your body is telling you it’s thirsty by making you feel hungry. Water also helps to make you feel full and as your body works to raise the temperature of the water, you are burning calories. Keep bottles of water filled in the refrigerator and sip, sip away :)

Eating oranges is much more satisfying than just drinking the juice. Keep this thought when choosing other fruits and vegetables. Whole is usually better and if you really want Orange juice, just squeeze the orange to get some fresh homemade Orange juice with no preservatives.

Have a healthy snack before you start cooking dinner. This will help with overeating while preparing the meal and after. Munching on celery is the perfect way to keep you satisfied while cooking. It’s also good to have a snack when you go grocery shopping too. This way you only buy what you need.

If you need a something for that sweet tooth try some frozen yogurt, angel food cake, and sherbet because they are all low on fat. Low carb diets are low sugar diets, which often forbid fruit. In this case, one tiny piece of dark chocolate may be an option. This may leave you satisfied without all the sugar or carbs. You have to experiment to find the right treat for your sweet tooth that fits your diet. What I like to eat is blend 6 – 8 frozen strawberries with 1 tbsp sugar until it looks like a sherbet. This way I get the antioxidants from the berry and not too much sugar from the factory made sherbet.

Eating healthy is not hard you just have to know how to do it. The less you eat, the more your body protects itself and this makes it go into starvation mode, holding on to more food, storing it as fat and robbing your muscles of nutrients. Make sure you eat a good breakfast to start your day right. Then, keep your metabolism working throughout the day with small meals and healthy snacks.

Stop starving yourself so your body can relax and start to lose unwanted weight. Add foods instead of subtracting foods? It’s so crazy that it just might work.

 

-Brenda

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