Dash diet reviews

Five food substitutions for a healthier you.

* Turkey instead of beef:

With have a the fat and calories. Ground turkey is a much leaner option
than ground beef. Swap out your ground chuck for healthier chili, tacos
and pasta.

Savings: 127 Calories per 4 oz. Serving

* Fat-Free Yogurt instead of Whipped Cream:

Whenever you would use sour cream or whipped cream (such as on
Mexican food, in dips, or on berries or baked potatos). Substitute fat-free
yogurt instead. With fewer calories and three times the amount of calcium, it’s
sure to help you uncover your six pack.

Savings: 18 Calories per Tablespoon

* Apple Sauce instead of Canola Oil:

When baking bread, cake or muffins. Substitute vegetable or canola oil with
an equal amount of applesauce, plus a teaspoon of oil. (You need some oil
for the texture to be fluffy. If you don’t mind your baked goods dense, ditch
the oil altogether.)

Savings: 872 Calories per 1/2 cup

* Egg Whites instead of Yolds:

Yolks are tasty, but loaded with caloroes. When you’re trying to lose weight,
toss them and stick to just the whites. (if a recipe calls for eggs, swap one
whole egg with two egg whites.)

Savings: 40 Calories (For two egg whites instead of one whole egg)

* Olive Oil instead of Butter:

A dollop of butter in your skillet adds flavor, but is damn fattening. Use olive
oil instead, it’s lower in calories and an excellent source of heart-healthy
monounsaturated fats.

Savings: 63 Calories per Pat/Dash

These are just a few examples of nutritional ideas where you can subsitute while eating your
favorite foods. Also, you can cut your calory in take, plus lower your cholesteral.

Article Source: http://www.articlesbase.com/health-articles/ways-to-get-leaner-without-sacrificing-the-food-you-eat-393892.html

Over the last ten years the fitness and diet industry has seen incredible growth.  Millions of people start new diets each day, thanks to the ever increasing rates of obesity and diabetes.  However, even the very best diet plans are made difficult by food cravings, fast food, and poor planning.

The majority of diet plans that people use aren’t sustainable.  They provide too few calories and limited meal choices.  Most diet plans never allow for the hectic schedules of today’s population.  Some diets are very drastic, causing dizziness, headaches, fatigue, and mood swings.  These annoying downfalls can be completely avoided by following a realistic and healthy diet plan and making some simple changes to your eating behaviors.

Breakfast.  Do you often find yourself dashing off to work with a bagel in one hand and a large cup of coffee in the other one?  If so, you’re not alone.

Many people that are constantly on the go miss breakfast on most days.  This isn’t a good idea because you are setting precedence for the rest of the day.  To avoid falling into this trap, prepare a healthy breakfast ahead of time using things like low-fat yogurt, sugar-free muesli, and sliced fruit.

A whole egg on a whole grain English muffin is healthy and has less than 300 calories.  Don’t give into the temptation of adding cheese and processed meat to your egg and muffin breakfast.  If you have just a little more time to spare, whip up a veggie filled egg white omelet.  If you top it with salsa you’re adding extra antioxidants.  Stay away from cereal for breakfast.  There are many better ways to get the fiber you need such as legumes, whole grains, spinach, broccoli, and peas.

Snacks & Lunch – Unfortunately, the vending machines often start calling people either in the middle of the morning or the middle of the afternoon.  There are seldom healthy choices in the vending machine, only snacks that are filled with refined sugar and preservatives.  Simply put, these are empty calories.

Instead, have a slice of low fat cheese along with a grapefruit for about the same calories as you would get in one third of a little bag of chips or crackers.  Get in the habit of bringing snacks to work with you and keep some in your car.  Nuts are a good traveling companion, but they should be eaten only in moderation.  Be sure to choose nuts with no honey or salt added.  Keep in mind that two apples contain 200 calories, just as 2 tablespoons of cashews do.

Lunch can be a real problem for dieters because many of the options include deli meats that are high in belly bloating sodium.  You need to be aware that healthy sounding sandwiches and salads can have just as many calories as a hamburger.  Stick with lean meat sandwiches on whole grain bread.  Rather than topping the sandwich with mayonnaise, opt for hummus, avocado, or mustard instead.

Choose salad dressings that are made with balsamic vinegar and EVOO (extra virgin olive oil).  Eat lots of veggies with some low fat meat.  To save yourself time and ensure that you’re making healthy food choices, cook some chicken breasts at the beginning of the week to use in sandwiches and salads.

Dinner – Beware of after work drinks because they can put you at risk for binging.  If you are going out, either refrain from drinking entirely or eat a small meal before leaving your home.  Keep in mind that there can be up to 400 calories in one mixed drink.  Be sure that you know what you’ll eat for dinner before leaving work.  If you have a plan, you won’t have to stop at the grocery store.  This is never a good idea when you’re hungry and tired as you may be tempted to buy junk foods.

Stock up on a nice variety of spices.  Your meals can be tailored to fit your individual tastes with spices like garlic, curry, onion powder, pepper, parsley, chili powder, and saffron.  It can be difficult to make it through an entire week without indulging in a high calorie meal.  Select one weekend day that you allow yourself to enjoy what you’ve been missing throughout the week.  Be sure to get right back on track the next day.  You will have an easier time sticking to your diet plan if you know you can enjoy what you want in a few short days.

Be aware that holidays tend to cause anxiety.  Don’t be too hard on yourself if you blow it one day by eating generous servings.  The next day, get yourself back on track, eating a healthy diet.  Be sure to get moderate exercise.  Overdoing it can cause muscle strain and leave you famished.  Set realistic weight loss goals.  Keep you eating schedule simple to increase the chance of meeting your weight loss goals.

Article Source: http://www.articlesbase.com/weight-loss-articles/a-simple-and-healthy-diet-plan-provides-the-best-way-to-lose-weight-2577748.html

If you are looking for ways of shrinking fibroids, your diet is a great starting point. Although to completely eliminate fibroids, you will need to use a multifaceted approach to eliminate all the root causes of your fibroids, there is no doubt that modifying your diet is an absolute necessity.

Indeed, there is evidence to suggest that by cutting out certain food groups and introducing cleansing and nutrition-rich foods, you can begin to ease some of your fibroid symptoms.

With so much dietary information out there, most of us know the principles of healthy eating. Eating a low-fat diet, rich in fresh fruits and vegetables and lean meats and fish is recommended for most people. As far as fibroids are concerned, extra care should be taken to eliminate any foods which have been sprayed with pesticides and any which contain artificial additives. In addition, stay clear of any meat products, such as salamis and sausages.

Concentrating some of the best sources of foods for shrinking fibroids into smoothies is a good way to get a high dose of some of the essential nutrients. One of my favorites is below-enjoy!

Apricot, Apple and Flaxseed Smoothie

3 fresh pitted apricots
1/2 medium apple cut into chunks
2 tablespoons of flaxseeds
1/8 cup lemon juice
1 cup pure water
Dash of cinnamon
Stevia to taste

Soak the flaxseeds overnight and drain. Add all the ingredients and blend until smooth. Add more water if necessary.

Like many things worthwhile, changing your diet is never easy, but the effort will be worth it in the long run. Once you begin to see positive results in respect of your shrinking fibroids, it’s not so difficult to stick to the changes you have made.

If you would like to see further information on how a natural treatment could be your best option, please visit How To Get Rid Of Fibroids. Written by a former fibroid sufferer, the system you are about to see is, quite simply, groundbreaking, and I am confident that you will feel relief that you have finally found something that will genuinely help.

In addition, you will get a free copy of a 14 day meal planner specifically designed for shrinking fibroids. One of the outstanding features of this comprehensive system is the 3 months free one-to-one email support offered by the author.

Article Source: http://www.articlesbase.com/womens-health-articles/shrinking-fibroids-recipe-for-a-smoothie-2609208.html

Do you have intense food cravings even when you’re not hungry? Sometimes such cravings can be attributed to “emotional eating,” but sometimes cravings happen even when you’re feeling emotionally and spiritually balanced. You feel like you could eat your way through a six-line buffet and then stop for ice cream on the way home.

My experience, and that of my clients, is that cravings are caused by eating carbohydrates, especially sugar, and often bread or pasta. As Jacque said about the intensity of her cravings, “Heaven help the poor sucker who gets between me and that brownie.”

Some who have tried the high-protein/low-carb diets report that the greatest appeal is the decrease in cravings. Yet some of these diets just go against common sense. Don’t tell me that I shouldn’t have an apple and can eat all the pork chops I want. I’m sorry, that just defies logic.

To help kill the cravings, I created a week-long, low carb, whole grain diet that I call the I-Week diet. You get great nutrition for few calories, and have a diet that makes complete sense and is easy to accommodate. You eat very simply. There are other benefits to the I-Week diet, too, including losing a couple of pounds without counting calories and while managing your energy level. And you will find these low carb, whole grain changes easy to accommodate at restaurants and most gatherings.

The basis of the diet is that you eat all the low carb (non-starchy) vegetables, fruit, lean protein, and whole grain brown rice (or, possibly, other whole grains, if you choose) that you want. Have starchy vegetables and olive oil in moderation. Eliminate all sugar and flour, and watch your cravings disappear along with it.

There are some variables that you will decide—how much dairy, processed food, and other whole grains to include. When I practice this diet, I try to eliminate dairy and processed food because a primary benefit for me is managing my energy level along with my cravings. You can get more guidelines and recipes for low carb, whole grain, craving-curbing eating by visiting http://www.reasonablediet.com/i-week. There you can also find out why I call it the I-Week diet.

Whether you follow the plan or not, you will enjoy these low carb, whole grain recipes that many reasonable dieters incorporate into their routine even after their I-Week diet.
—
Baked Whole Grain Brown Rice
I didn’t cook much brown rice when it required hours of pot-watching. Then I discovered this. Extremely simple, it gives the whole grain rice a great texture and nutty flavor.

1 1/2 cups whole grain brown rice, uncooked
2 1/2 cups water
1 tsp. salt
1 Tbs. olive oil

Preheat oven to 375 degrees. Combine ingredients in an eight inch covered baking dish, or a baking dish tightly covered with aluminum foil. Bake for one hour. Remove from oven and if not serving immediately, place rice in colander and rinse with cold water. Drain. Rice can be stored in refrigerator for up to one week or frozen in individual servings and reheated in microwave.
Since the whole grain brown rice might be the only grain you’re having, you’ll find yourself craving it often (but hopefully not craving any of the bad stuff!). Following are two very simple recipes.
—
Quick Rice and Beans

1/4 cup baked whole grain brown rice, prepared
1/2 cup beans
1 dash hot sauce, to taste  

Combine ingredients in a non stick skillet and heat through.

Optional additional ingredients: onions, peppers, tomatoes, eggs, broccoli, spinach or other vegetables.
—
Sweet Spiced Rice

1/2 cup baked whole grain brown rice prepared
1/2 cup soy milk
1 pinch cinnamon
1/2 pinch nutmeg
2 Tbs. dried cranberries  

Combine all ingredients in a non-stick skillet over medium heat. Simmer until all soy milk is absorbed. Replace the cranberries with raisins with other dried or fresh fruit (such as 1/2 cup apple or banana slices). Add a low carb sweetener of your choice to taste (Splenda, Nutrisweet, etc.), if desired.

Most meals on the I-Week diet will be centered around vegetables, which are the ultimate low carb foods, whether they be salads, vegetable soup, stir fry, or roasted vegetables. Then add the whole grain rice and some lean protein to any of these to make it a meal.

Primarily, your lean protein will include baked, grilled, broiled, boiled or canned chicken, fish or seafood. It can also include tofu, beans or eggs. (You can combine egg whites with whole eggs to keep the calorie count lower.) Think of beans first, since they offer the most nutrients for the fewest calories. All of these selections are naturally low carb.

I bake chicken and tofu at the beginning of the week. I open two cans of beans (black, pinto, kidney, garbanzo or cannellini beans), rinse and drain them, and store them in my refrigerator.

If you’re eating at a restaurant, you can usually find a simple lean protein and vegetable of some sort, and whole grain brown rice is often available. Think ahead and decide if you want to have a bowl of soup before you go, so that you’re not too hungry when the bread arrives and can resist the carb-induced cravings.

There are two keys to making the I-Week Diet work for you. One is preparation. Have the basics prepared in advance. The other is acceptance. Remember that your commitment is just for one week so that you can truly enjoy no cravings and bring your thinking and relationship with food back into perspective. When food is this simple, it takes a lot of the romance, and consequently the craving, out of it. That can be a good thing.

At http://www.reasonablediet.com/iweek you’ll find recipes, menu plans, and ideas about how to follow up the I-Week diet so that you can retain the sense of serenity you enjoyed while eating in this wholesome, simple, low carb, whole grain way.

Article Source: http://www.articlesbase.com/wellness-articles/killing-the-cravings-with-one-week-of-lowcarb-whole-grain-living-520200.html