The Health Book: Weight Loss, lose belly fat, useful tips for health ,stop overeating, Weight Gain Tips, vitamin guide, First Aid, Best healthy Foods [Kindle ed.]

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Useful Tips For Health Copy your kitty Copy your kitty: Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain. ☆☆☆☆☆ A for Away A for Away. This vitamin, and beta carotene, help to boost immunity against disease. It also assists in the healing process of diseases such as measles and is recommended by the WHO. Good natural sources of vitamin A are kidneys, liver, dairy products, green and yellow vegetables, pawpaw, mangoes, chilli pepper, red sorrel and red palm oil. ☆☆☆☆☆ Adapt to change Adapt to change: Don’t resist change-just be patient and learn to adapt. ☆☆☆☆☆ Allow yourself to relax Allow yourself to relax: Let go of your tensions and find a fun hobby that you can enjoy. ☆☆☆☆☆ Ask about Mad Aunt Edith. Ask about Mad Aunt Edith. Find out your family history. You need to know if there are any inherited diseases prowling your gene pool. According to the Mayo Clinic, USA, finding out what your grandparents died of can provide useful – even lifesaving – information about what’s in store for you.

And be candid, not coy: 25% of the children of alcoholics become alcoholics themselves. ☆☆☆☆☆ Ask for what you want: Ask for what you want: If the meal you want only comes with fried chicken, ask if you can have it grilled instead. ☆☆☆☆☆ Asthma-friendly sports Asthma-friendly sports. Swimming is the most asthma-friendly sport of all, but cycling, canoeing, fishing, sailing and walking are also good, according to the experts. ☆☆☆☆☆ Asthma-friendly sports Asthma need not hinder peak performance in sport. 1% of the US Olympic team were asthmatics – and between them they won 41 medals. ☆☆☆☆☆ At Work You spend a lot of your time at work, so make sure you’re in a healthy environment with these tips for the office. ☆☆☆☆☆ augh and cry Laugh and cry. Having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions. ☆☆☆☆☆

Avoid eating in front of your TV Avoid eating in front of your TV: Pay attention to what you’re eating, and avoid sitting in front of the TV, computer or other distractions at mealtime. ☆☆☆☆☆ Avoid fancy drinks Avoid fancy drinks: Most mixed drinks like margaritas or pina coladas are full of sugar. Drink wine, beer, or a simple cocktail instead. ☆☆☆☆☆ Avoid processed foods Avoid processed foods: Do your best to eat foods as close to their natural state as possible. ☆☆☆☆☆ Avoid procrastination Avoid procrastination: Putting off the things you really need or want to do will only make you feel bad about yourself. ☆☆☆☆☆ Away from home Traveling can take a toll on your body, so do your best to protect yourself by following these tips. ☆☆☆☆☆ Be careful of UV rays: Be careful of UV rays: UV rays can damage your skin and cause skin cancer, so it’s important to limit your exposure to them. For most people, this means wearing appropriate clothing or sunscreen. ☆☆☆☆☆ Be careful with buffets

Be careful with buffets: Avoid overindulging at office buffets just because the food is there. ☆☆☆☆☆ Be persistent Be persistent: Focus on your long-term fitness goals and never give up. ☆☆☆☆☆ Beat the sneezes Beat the sneezes. There are more than 240 allergens, some rare and others very common. If you’re a sneezer due to pollen: close your car’s windows while driving, rather switch on the internal fan (drawing in air from the outside), and avoid being outdoors between 5am and 10 am when pollen counts are at their highest; stick to holidays in areas with low pollen counts, such as the seaside and stay away from freshly cut grass. ☆☆☆☆☆ Beauty These methods will make you healthy and enhance your outward appearance at the same time. ☆☆☆☆☆ Berries for your belly Berries for your belly. Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer. ☆☆☆☆☆ Bone up daily

Bone up daily. Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed. ☆☆☆☆☆ Bring extra medication Bring extra medication: If you’re on a regular medication, bring extra doses along with you, just in case you run into delays or unexpected events. ☆☆☆☆☆ Brush up on hygiene Brush up on hygiene. Many people don't know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes. ☆☆☆☆☆ Brush your teeth Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates of Alzheimer's disease and age-related mental decline. ☆☆☆☆☆ Brush your teeth with bottled water Brush your teeth with bottled water: Even if you’re drinking bottled water to avoid bacteria and parasites, you should remember to brush your teeth with bottled water, too. ☆☆☆☆☆

Burn fat during intervals Burn fat during intervals. To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval programme, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results. ☆☆☆☆☆ Burn the boredom, blast the lard Burn the boredom, blast the lard. Rev up your metabolism by alternating your speed and intensity during aerobic workouts. Not only should you alternate your routine to prevent burnout or boredom, but to give your body a jolt. ☆☆☆☆☆ Buy frozen vegetables Buy frozen vegetables: Make eating vegetables more convenient by buying and preparing frozen vegetables. ☆☆☆☆☆ Carry hand sanitizer Carry hand sanitizer: For times when you can’t wash your hands, keep some hand sanitizer ready. ☆☆☆☆☆ Clean your desk Clean your desk: Ban bacteria from your desk by wiping down surfaces like your keyboard and telephone on a regular basis. ☆☆☆☆☆

Consider a detoxification Consider a detoxification: Consider cleansing detoxification diets to clean out your body from the inside out. ☆☆☆☆☆ Conversely Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore. ☆☆☆☆☆ Cool off without a beer Cool off without a beer. Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer. ☆☆☆☆☆ Create a sleep ritual Create a sleep ritual: Read a book or drink a warm glass of milk every night before bed to improve the quality of your sleep. ☆☆☆☆☆ Cultivate friendships Cultivate friendships: Grow as a person by working on a successful friendly relationship with another person. ☆☆☆☆☆ Curry favour

Curry favour. Hot, spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. But go easy on the lamb, pork and mutton and the high-fat, creamy dishes served in many Indian restaurants. ☆☆☆☆☆ Cut down on coffee consumption Cut down on coffee consumption: Don’t put yourself on an energy roller coaster-avoid using caffeine as a way to get energy throughout the day, and use water and healthy food instead. ☆☆☆☆☆ Cut out herbs before ops Cut out herbs before ops. Some herbal supplements – from the popular St John's Wort and ginkgo biloba to garlic, ginger, ginseng and feverfew – can cause increased bleeding during surgery, warn surgeons. It may be wise to stop taking all medication, including herbal supplements, at least two weeks before surgery, and inform your surgeon about your herbal use. ☆☆☆☆☆ Deep heat Deep heat. Sun rays can burn even through thick glass, and under water. Up to 35% of UVB rays and 85% of UVA rays penetrate thick glass, while 50% of UVB rays and 75% of UVA rays penetrate a meter of water and wet cotton clothing. Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming. ☆☆☆☆☆ Do active chores Do active chores: Fit activity into your daily life by seeing chores as a way to get exercise. Do lunges while you’re vacuuming and squats while you

wash the car. ☆☆☆☆☆ Do brain training Do brain training: Seek out courses, websites or books that will teach you how to make your brain work better and faster. ☆☆☆☆☆ Do self-checks Do self-checks. Do regular self-examinations of your breasts. Most partners are more than happy to help, not just because breast cancer is the most common cancer among SA women. The best time to examine your breasts is in the week after your period. ☆☆☆☆☆ Do wholeDo whole-body exercises: Focus on exercises that will work out multiple parts of your body at the same time. ☆☆☆☆☆ Do your weights workout first Do your weights workout first. Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it. ☆☆☆☆☆ Doggone Doggone. If you’re allergic to your cat, dog, budgie or pet piglet, stop suffering the ravages of animal dander: Install an air filter in your home. ☆☆☆☆☆

Don’t be afraid to ask for help Don’t be afraid to ask for help: When you need a shoulder to lean on, say so. If you don’t have anyone, seek out professional help. ☆☆☆☆☆ Don’t drink before bed Don’t drink before bed: Drinking alcohol before bed might put you to sleep, but the quality of your rest will be affected. ☆☆☆☆☆ Don’t drink or smoke Don’t drink or smoke: Drinking and smoking can accellerate the aging process and bring on harmful diseases. ☆☆☆☆☆ Don’t forget to eat your veggies Don’t forget to eat your veggies: Eat at least five servings of fruit and vegetables every day. ☆☆☆☆☆ Don’t over-wash your skin Don’t over-wash your skin: Avoid going overboard by washing your face and body too often, or you’ll over dry your skin and produce more oil. ☆☆☆☆☆ Don’t overdo hair treatments Don’t overdo hair treatments: Blow dryers, dying, and chemical straightening can all damage your hair. ☆☆☆☆☆ Don’t skip breakfast

Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg. ☆☆☆☆☆ Don’t use an alarm clock Don’t use an alarm clock: This is a challenge for most, but you’ll get better sleep if you go to bed early enough to allow your body to wake naturally. ☆☆☆☆☆ Drink bottled water Drink bottled water: Often, local water supplies overseas will contain bacteria and parasites that residents are immune to, but can make travelers sick, so always bring your own sterilized water. ☆☆☆☆☆ Drink tea Drink tea: Most teas are full of polyphenols and antioxidants that not only make you healthier, but can clean your teeth. ☆☆☆☆☆ Drink water Drink water: You’ve heard it before, but we’ll say it again. Drink water to stay hydrated. You can add some cucumber, lemon, orange, or grapefruit to bring some flavor to water if you need to. ☆☆☆☆☆ Eat a varied diet Eat a varied diet: Balance your diet with a variety of different food groups to ensure that you get all of the proper nutrition you need.

☆☆☆☆☆ Eat fish Eat fish: Eat on the lighter side and order fish-just be sure to avoid fish that’s heavily sauced or fried. ☆☆☆☆☆ Eat from a smaller plate Eat from a smaller plate: Use salad plates instead of dinner plates to shrink your portions. ☆☆☆☆☆ Eat lean protein Eat lean protein: Get your protein from chicken, beans, and dairy products. ☆☆☆☆☆ Eat plenty of eggs Eat plenty of eggs: Eggs are high in protein and full of vitamins. ☆☆☆☆☆ Eat plenty of fiber Eat plenty of fiber: Avoid digestive illnesses by cleaning your digestive tract with lots of fiber. ☆☆☆☆☆ Eat whole grains Eat whole grains: The outer bran of grains is richer, and whole grains provide healthier carbohydrates than processed ones. ☆☆☆☆☆ Eat your stress away

Eat your stress away. Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves. ☆☆☆☆☆ Eating Out Going out to eat is fun and convenient, but restaurant menus are filled with landmines. Here are a few ways to find healthy food while eating out. ☆☆☆☆☆ Embrace Embrace: Get a hug or kiss from someone you care about every day. ☆☆☆☆☆ Express your feelings Express your feelings: Find a way to let your feelings out, whether it’s by crying, singing, or writing in your journal. ☆☆☆☆☆ Find out Find out the recommended serving size: Research regular portions for food so that you don’t overeat. ☆☆☆☆☆ Fitness Physical fitness is a large part of overall health, so make sure you’re implementing these methods for a healthier life. ☆☆☆☆☆ Fragrant ageing Fragrant ageing. Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young.

These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself. ☆☆☆☆☆ Get a soup or salad first Get a soup or salad first: Eat a healthy starter, and you’ll eat fewer calories overall. ☆☆☆☆☆ Get at least Get at least 60 minutes of exercise daily: For at least 60 minutes every day, make sure you’re active. You can even break this time up into manageable 15 minute chunks. ☆☆☆☆☆ Get away from it all Get away from it all: If you are suffering from intense levels of stress, step away from your office for a few moments by taking a walk in the halls or getting up to grab a glass of water. ☆☆☆☆☆ Get rid of Get rid of dust mite breeding grounds: Allergy sufferers can keep symptoms under control by avoiding stacks of books and magazines, stuffed animals, and pillows, all of which are great environments for dust mites. ☆☆☆☆☆ Get smelly Get smelly. Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat

destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form. ☆☆☆☆☆ Get spiritual Get spiritual. A study conducted by the formidably sober and scientific Harvard University found that patients who were prayed for recovered quicker than those who weren’t, even if they weren’t aware of the prayer. ☆☆☆☆☆ Get vaccinated: Get vaccinated: Visit the CDC’s website to find out which immunizations you’ll need to take when traveling abroad. ☆☆☆☆☆ Get what you give Get what you give! Always giving and never taking? This is the short road to compassion fatigue. Give to yourself and receive from others, otherwise you’ll get to a point where you have nothing left to give. And hey, if you can’t receive from others, how can you expect them to receive from you? ☆☆☆☆☆ GI, Jane GI, Jane. Carbohydrates with a high glycaemic index, such as bread, sugar, honey and grain-based food will give instant energy and accelerate your metabolism. If you’re trying to burn fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat bran, all of which have a low GI count. ☆☆☆☆☆ Go to free screenings Go to free screenings: Even if you don’t have insurance, you can take advantage of free preventive screenings for illnesses like skin cancer and

high blood pressure. ☆☆☆☆☆ Good night Good night, sweetheart. Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems. ☆☆☆☆☆ Have fun Have fun: Find something that’s both fun and active at the same time, like dancing or team sports. ☆☆☆☆☆ Health tip Cut down on sugary drinks: Reduce your intake, or completely cut out soft drinks, juices, and sports drinks that are full of sugar, and opt for water, milk and healthier options instead. ☆☆☆☆☆ Health Tip If you normally walk at 6.5km/h on the treadmill or take 15 minutes to walk a km, up the pace by going at 8km/h for a minute or so during your workout. Do this every five minutes or so. Each time you work out, increase your bouts of speed in small increments. ☆☆☆☆☆ Health tip What you eat has a great impact on your health, but that doesn’t mean you have to do a crash diet. These are a few of the ways you can improve the food you eat without going overboard. ☆☆☆☆☆

Health tip Apply and massage your face skin with fresh mint leaves juice and leave it for whole night, this tip is useful in clearing pimple problems and promoting smooth skin naturally ☆☆☆☆☆ Health tip Leave 3 to 4 drops of lemon juice in ears, this works like magic in curing severe ear pain ☆☆☆☆☆ Health tip Apply and massage your skin with castor oil every night, it helps in making your skin smooth and supple ☆☆☆☆☆ Health tip Consume dates everyday, it is going to make you strong and healthy ☆☆☆☆☆ Health tip Consuming a papaya daily helps in increasing memory power ☆☆☆☆☆ Health tip Drink 1 or 2 glasses of water on early morning right after you wakeup from bed, this ayurvedic daily routine is useful in clearing toxins and making your skin glow naturally ☆☆☆☆☆ Health tip Eat 2 to 3 bananas everyday, it helps in gaining body weight naturally

☆☆☆☆☆ Health tip Massage face skin with pure cow ghee before you go to sleep at night and wash it on the next day morning, this ayurveda beauty tip is very useful in making your skin white and radiant ☆☆☆☆☆ Health tip Consuming hot water along with honey is useful in curing stomach pain ☆☆☆☆☆ Health tip Practice Kapalbhati Pranayama for 3 to 5 minutes everyday, this simple beauty tip is useful in making your skin glow naturally ☆☆☆☆☆ Health tip Consuming fresh lemon juice before having meals or before going to bed for 30 to 45 days is the best home remedy in curing asthma ☆☆☆☆☆ Health tip Make the habit of doing Sun Salutations ( Surya Namaskaras ) every morning, this simple routine is not only beneficial for your health, but also for your skin ☆☆☆☆☆ Health tip Eat garlic along with pure cow ghee for 45 to 60 days, this is most beneficial in curing Nervous Weakness and other nerve disorders naturally ☆☆☆☆☆

Health tip Massage you body with pure almond oil or with pure coconut oil twice a week, this simple ayurvedic routine increases blood flow in the body and makes your skin glow like never before ☆☆☆☆☆ Health tip Make the habit of fasting with only fruits or milk once in a week, this routine reduces toxins in the body ☆☆☆☆☆ Health tip Soak cotton in fresh beetroot juice for a while and place it in both ears, this simple home remedy helps in relieving headache naturally without any medicines ☆☆☆☆☆ Health tip Bathing with cold or luke warm water on early mornings helps in being active and peaceful all the day ☆☆☆☆☆ Health tip Make the habit of massaging navel with mustard oil after everyday bath, this is very useful in removing dryness in the face, cracks on lips and also increases skin glow ☆☆☆☆☆ Health tip Apply lemon juice along with pure honey on face, this simple home remedy is useful in curing pimples very fast

☆☆☆☆☆ Health tip Consume hot water with pure honey, it helps in turning you strong and healthy ☆☆☆☆☆ Health tip Regular massage of leg calf muscle portion will help in clearing the indigestion problems ☆☆☆☆☆ Health tip Drinking water immediately before and after meals suppresses digestive fire, and it leads to gaseous problems ☆☆☆☆☆ Health tip Eat 3 to 4 dates everyday for a certain period of time, this simple tip makes your skin look bright ☆☆☆☆☆ Health tip Eat carrot along with cow milk and honey, this simple ayurveda tip helps in boosting your memory power ☆☆☆☆☆ Health tip Eat few papaya slices everyday, it is very useful in moisturising skin ☆☆☆☆☆ Health tip

Eat a pear fruit twice or thrice in a week, it helps in curing the constipation problem ☆☆☆☆☆ Health tip Sit in Vajrasana position for 5 to 10 minutes everyday after dinner, it burns fat and helps in weight loss ☆☆☆☆☆ Health tip Eat few slices of cucumber everyday in summer, because it consists about 96% water it is very helpful in keeping you hydrated and promotes skin complexion ☆☆☆☆☆ Health tip Overeating causes indigestion, so Ayurveda suggests to eat only that amount of food what you can digest ☆☆☆☆☆ Health tip Add fresh lemon juice to the bathing water, this simple home remedy helps in preventing body odor ☆☆☆☆☆ Health tip Consume papaya everyday for certain period of time, this is one of the best home remedy for constipation ☆☆☆☆☆ Health tip

Make sure to urinate after meals, according to Ayurveda it promotes good health ☆☆☆☆☆ Health tip Mix amla ( Indian gooseberry or amalaki ) powder with water and apply on the face as a pack and massage, it works very effectively in removing the dead cells ☆☆☆☆☆ Health tip Reading while lying down on bed is harmful for the eyes, so better avoid this habit ☆☆☆☆☆ Health tip Apply ground mustard over forehead, this is the simple and best home remedy for severe headache ☆☆☆☆☆ Health tip Keep an onion in pocket, it is very helpful in preventing heat strokes in summer ☆☆☆☆☆ Health tip Chew 5 to 10 basil leaves with fresh water in the morning on empty stomach, this ayurveda tip helps inincreasing immunity power ☆☆☆☆☆ Health tip

Daily intake of raisins along with the water ( soaked for one night ) for 45 to 60 days can cure anaemia ☆☆☆☆☆ Health tip Eating on time maintains health and energy, so Ayurveda suggests to eat on regular timings everyday ☆☆☆☆☆ Health tip Excessive use of cold drinks reduces immunity, it even causes excess Kapha formation, so better get out of that habit ☆☆☆☆☆ Health tip Make the habit of drinking water in copper vessels or copper bottles, this ayurvedic daily routine is going to be beneficial for your liver, spleen and in fact complete body ☆☆☆☆☆ Health tip Diabetes patients should make a habit of eating cucumber regularly, it is very helpful in curing diabetes ☆☆☆☆☆ Health tip Consume 1 table teaspoon of pure honey everyday, this ayurvedic tip helps in leading a long and healthy life ☆☆☆☆☆ Health tip Eat some papaya everyday, it is very good for liver

☆☆☆☆☆ Health tip Excessive talking exhausts body strength and power, it even increases vata in the body, so don't over talk ☆☆☆☆☆ Health tip Have dinner at least 2 to 3 hours before going to bed, don't go to bed directly after having dinner ☆☆☆☆☆ Health tip Consume 1 teaspoon of Amla ( Indian Gooseberry ) powder with water everyday, it helps in improving eyesight ☆☆☆☆☆ Health tip Inhale smoke of 3 to 4 burnt black peppercorns, this ayurvedic tip relieves hiccough and headache ☆☆☆☆☆ Health tip Don't drink water with standing position, it leads to pain in knees, so always drink water in sitting position ☆☆☆☆☆ Health tip While going to bed, take one teaspoon of Triphala powder with lukewarm water, this ayurvedic herb helps in relieving constipation ☆☆☆☆☆

Health tip For toothache, apply powdered clove or clove oil on the affected area, it relieves pain within minutes ☆☆☆☆☆ Health tip Consume cinnamon powder with pure honey for a period of 45 to 60 days, this is the best home remedy for asthma problems ☆☆☆☆☆ Health tip Sprinkle some pure turmeric powder over skin cuts and burns, it helps in stopping over bleeding and also prevents blister formation ☆☆☆☆☆ Health tip Chew 1 or 2 Khadirati vati, this ayurveda tip provides good relief in stomatitis ( inflammation of the mucous membrane of the mouth ) ☆☆☆☆☆ Health tip Consume 1 teaspoon of garlic juice with 2 teaspoons of pure honey, this ayurvedic tip is very useful in controlling blood pressure ☆☆☆☆☆ Health tip Consume 4 to 6 teaspoons of aloe vera juice everyday, this herb is useful in curing all kinds of abdominal diseases ☆☆☆☆☆ Health tip

Consume Ashwagandha powder along with crystal sugar everyday, it is useful in weight gain ☆☆☆☆☆ Health tip Drink some Amla juice every morning, this simple health tip helps in curing urinary problems ☆☆☆☆☆ Health tip Eat 1 or 2 bananas everyday morning, because bananas are the natural source of energy for your complete day ☆☆☆☆☆ Health tip Drink buffalo milk with 1 teaspoon of Ashwagandha Powder every night for 15 to 30 days, this simple ayurvedic tip is very useful in increasing sperm count and curing impotency ☆☆☆☆☆ Health tip Sapota is another good natural source of energy after banana, so drink some sapota milk shake whenever you need instant energy ☆☆☆☆☆ Health tip Drink 5 teaspoons of aloe vera juice daily, this is a good home remedy for general weakness ☆☆☆☆☆ Health tip

Pour 2 or 3 drops of pure almond oil in both nostrils before you go to bed, this simple ayurvedic tip helps in curing migraine headache without any medicines ☆☆☆☆☆ Health tip Practice Bhramari Pranayama for few minutes everyday, this simple daily routine is going to be helpful in clearing heart ailments ☆☆☆☆☆ Health tip Practice Pranava Pranayam meditation for a while everyday, this is very useful in treating depression ☆☆☆☆☆ Health tip Don't make the habit of sleeping during day time, however you can take rest for 45 minutes to 1 hour during summer ☆☆☆☆☆ Health tip Daily intake of juice from fresh grape fruits for a period of 15 to 30 days helps in curing headache ☆☆☆☆☆ Health tip Make a habit of sleeping without pillow under head, this is very useful in strengthening heart and brain ☆☆☆☆☆ Health tip

Consume a pomegranate every night before 3 hours you go to sleep, this ayurvedic tip helps inincreasing sperm count and fights infertility ☆☆☆☆☆ Health tip Consume a boiled egg everyday, this simple tip helps in boosting your immunity power ☆☆☆☆☆ Health tip Eat 1 or 2 medium sized balls made of neem leaves everyday, it helps in curing skin itching and pimple problems ☆☆☆☆☆ Health tip Keep your animals out of your bed: If you’re allergic to pet dander, you need to avoid letting your pets sleep in your bed with you. ☆☆☆☆☆ Health Tips Drink a glass of apple juice every morning, it makes your skin shiny and beautiful ☆☆☆☆☆ Health Tips Make a habit of drinking warm water everyday, this simple tip promotes weight loss naturally ☆☆☆☆☆ Health Tips Apply and massage fresh aloe vera gel taken from the plant, it is very useful in getting rid of black marks on skin

☆☆☆☆☆ Health Tips Massage your hair with pure coconut oil mixed with fresh lemon juice everyday for 10 to 15 days, this ayurveda beauty tip helps in curing dandruff problems ☆☆☆☆☆ Health Tips Washing hair with rain water makes them look very fresh ☆☆☆☆☆ Health Tips Boil water with 20 to 30 neem leaves in it and use this water for hair bath, this beauty tip is very useful in clearing dandruff problems ☆☆☆☆☆ Health Tips Drink good amount of water everyday, it helps in curing pimples and other skin problems ☆☆☆☆☆ Health Tips But the chances of survival are nearly 100 percent if it’s detected early. Be particularly careful if you became sexually active at an early age, have had multiple sex partners or smoke. ☆☆☆☆☆ Health Tips Keep your pet outside as much as possible and brush him outside of the home to remove loose hair and other allergens. Better yet, ask someone else to do so.

☆☆☆☆☆ Health Tips Really concentrate on sensations and experiences again: observe the rough texture of a strawberry's skin as you touch it, and taste the sweet-sour juice as you bite into the fruit; when your partner strokes your hand, pay careful attention to the sensation on your skin; and learn to really focus on simple tasks while doing them, whether it's flowering plants or ironing your clothes. ☆☆☆☆☆ Health Tips The solution? Slather on sunscreen daily and reapply it often, especially if you’ve been in the water. How much? At least enough to fill a shot glass. ☆☆☆☆☆ Health tips This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month. ☆☆☆☆☆ Here’s the rub. Here’s the rub. Improve your circulation and help your lymph glands to drain by the way you towel off. Helping your lymph glands function can help prevent them becoming infected. When drying off your limbs and torso, brush towards the groin on your legs and towards the armpits on your upper body. You can do the same during gentle massage with your partner. ☆☆☆☆☆ I say tomato

I say tomato. Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads. ☆☆☆☆☆ Illness Keep allergies, colds, and other nasties at bay with these small steps. ☆☆☆☆☆ It ain’t over till it’s over It ain’t over till it’s over. End relationships that no longer work for you, as you could be spending time in a dead end. Rather head for more meaningful things. You could be missing opportunities while you’re stuck in a meaningless rut, trying to breathe life into something that is long gone. ☆☆☆☆☆ Jog in the evening Jog in the evening: If you suffer from a pollen allergy exercise outside in the evening when pollen counts are lower. ☆☆☆☆☆ Just do it Just do it It doesn’t really matter what you do to be active, just that you do it, and you get started right away. ☆☆☆☆☆ Just stop eating junk food Just stop eating junk food: It’s obvious and simple, but effective. Don’t eat anything that comes in a box. ☆☆☆☆☆

Keep healthy foods on hand Keep healthy foods on hand: Make healthy meals and snacks easily accessible, so you’ll eat them instead of ones that are bad for you. ☆☆☆☆☆ Keep healthy snacks Keep healthy snacks: Stay away from the office cookie jar and stock up on dried fruit, nuts, and bars instead. ☆☆☆☆☆ Knock one back Knock one back. A glass of red wine a day is good for you. A number of studies have found this, but a recent one found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may also help protect you against breast cancer. It’s thought that the antioxidants help protect you from environmental carcinogens such as passive tobacco smoke. ☆☆☆☆☆ Know when to say no Know when to say no: Don’t let others demand too much of your time-say no when you really don’t want to do something. ☆☆☆☆☆ Laugh often Laugh often: See the humor in everyday life, and you’ll be a happier person. ☆☆☆☆☆ Learn something new Learn something new: Make multiple areas of your brain get to work by learning a new skill. ☆☆☆☆☆

Listen to music Listen to music: Use music as therapy to reduce stress, improve your memory, and even stimulate the immune system. ☆☆☆☆☆ Load up on vitamin C Load up on vitamin C.We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So hit the oranges and guavas! ☆☆☆☆☆ Look for the light options Look for the light options: Many restaurants have a light, low fat, or healthy section on their menu, so check it out. ☆☆☆☆☆ Make sure Make sure you’re getting enough Omega-3 fats: Eat a diet rich in fish, legumes, and nuts to get Omega-3 fats. ☆☆☆☆☆ Massage Massage your face skin with fresh tomato juice and clean it with warm water after 1 or 2 hours, this simple ayurveda beauty tip helps in clearing pimples problem ☆☆☆☆☆ Meditate Meditate: Give your brain a workout and relax at the same time with meditation. ☆☆☆☆☆

Mental Health Be happier, satisfied, and more self confident by following these tips for mental health. ☆☆☆☆☆ Mindful living Mindful living. You've probably heard the old adage that life's too short to stuff a mushroom. But perhaps you should consider the opposite: that life's simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you'll clear your mind of everything that worries you. ☆☆☆☆☆ My smear campaign My smear campaign. Have a pap smear once a year. Not on our list of favourite things, but it’s vital. Cervical cancer kills 200 000 women a year and it’s the most prevalent form of cancer among black women, affecting more than 30 percent. ☆☆☆☆☆ Neurobics for your mind Neurobics for your mind. Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain's own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits. ☆☆☆☆☆ Never super size Never super size: Eating fast food occasionally is not bad, but eating astronomic portions of it is, so stick to smaller servings. ☆☆☆☆☆

No folly in folic acid No folly in folic acid. Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran. ☆☆☆☆☆ Okay, now do 100 of those ‘Okay, now do 100 of those’. Instead of flailing away at gym, enlist the help – even temporarily – of a personal trainer. Make sure you learn to breathe properly and to do the exercises the right way. You’ll get more of a workout while spending less time at the gym. ☆☆☆☆☆ Pack a first aid kit Pack a first aid kit: With a first aid kit, you’ll have tools to deal with minor difficulties like diarrhea, motion sickness, and bug bites ☆☆☆☆☆ Pack your lunch Pack your lunch: Don’t leave your lunch up to the fast food joint around the corner. Pack a healthy lunch ahead of time, and you’ll know that your lunch is good for you. ☆☆☆☆☆ Pay attention to light exposure Pay attention to light exposure: Do most of your sleeping when the sun is down, and you’ll have higher quality sleep. ☆☆☆☆☆ Pay attention to technique

Pay attention to technique: Cut your risk of injury and improve the quality of your workout by using safe fitness techniques. ☆☆☆☆☆ Peel your fruit and vegetables Peel your fruit and vegetables: Remove the skin from raw fruits and vegetables before you eat it. ☆☆☆☆☆ Play brain games Play brain games: Find crossword puzzles, brain teasers, or graphic illusions to improve your mental clarity. ☆☆☆☆☆ Practice good self esteem Practice good self esteem: Give yourself credit, cut down on criticism, and be confident for a more healthy outlook. ☆☆☆☆☆ Practice memorization Practice memorization: Practice memory games like remembering shopping lists, to do lists, and other tasks. ☆☆☆☆☆ Practice random acts of kindness Practice random acts of kindness: Feel better about yourself and make someone else feel good by doing something nice. ☆☆☆☆☆ Praise yourself Praise yourself: When you’ve done a good job, don’t be afraid to pat yourself on the back.

☆☆☆☆☆ Pure water Pure water. Don’t have soft drinks or energy drinks while you're exercising. Stay properly hydrated by drinking enough water during your workout (just don't overdo things, as drinking too much water can also be dangerous). ☆☆☆☆☆ Read something new Read something new: If you usually read mysteries, pick up a classic novel instead to give yourself a variety of reading material. ☆☆☆☆☆ Read: Read: Exercise your brain with a good book. ☆☆☆☆☆ Relationships Foster healthy relationships that support your happiness and mental health by following these tips. ☆☆☆☆☆ Relax, it’s only sex Relax, it’s only sex. Stress and sex make bad bedfellows, it seems. A US survey showed that stress, kids and work are main factors to dampen libido. With the advent of technology that allows us to work from home, the lines between our jobs and our personal lives have become blurred. People work longer hours, commutes are longer and work pervades all aspects of our lives, including our sexual relationships. Put nooky and intimacy on the agenda, just like everything else. ☆☆☆☆☆

Request extra vegetables: Request extra vegetables: Ask for more vegetables, and you’ll probably get them at no charge. ☆☆☆☆☆ Resist the temptation of free food Resist the temptation of free food: Don’t eat free food unless it’s at least marginally healthy and you’re actually hungry. Don’t forget to exercise portion control, either. ☆☆☆☆☆ Save steamy scenes for the bedroom. Save steamy scenes for the bedroom. Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better. Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturised too. ☆☆☆☆☆ Share: Share: Split your entree with someone and you’ll get a much more realistic portion size. ☆☆☆☆☆ Simple & Natural Ayurvedic Health tips, home remedies Lock your teeth while defecating ( discharging faeces from the body ), this simple ayurvedic tip prevents loosening of teeth even at old age and prevents many other eye and ear disorders ☆☆☆☆☆ Sleep

A good night’s rest is vital to your well being, so follow these tips for more quality sleep. ☆☆☆☆☆ Sleep well Sleep well: One of the best ways to prevent illness is to get a good night’s rest every evening. ☆☆☆☆☆ Sleep with your lights off Sleep with your lights off: Keep your sleep hormones in check by sleeping with your lights off, including TVs. ☆☆☆☆☆ Sleep with your windows closed Sleep with your windows closed: If you like to sleep with the windows open, but you wake up with allergy symptoms, close your windows and use a fan instead. ☆☆☆☆☆ Spend some time outside Spend some time outside: Get out of the office and see the sun, even if it’s just for a minute. Even better, use your lunch hour to take a stroll around the block or head to the gym. ☆☆☆☆☆ Spend time with healthy people Spend time with healthy people: We tend to pick up the habits of people around us, so hang out with your friends that have healthy habits. ☆☆☆☆☆ Spray for insects

Spray for insects: Protect yourself from mosquitos and other pests by spraying yourself with a DEET insect repellent. ☆☆☆☆☆ Stay away from hidden fats Stay away from hidden fats: Descriptions like creamy, stuffed, sauced, or breaded generally indicate that the dish is heavy with fats. ☆☆☆☆☆ Stay out of ponds and lakes Stay out of ponds and lakes: Just like local drinking water, you can pick up bacteria and parasites in still bodies of water like ponds or lakes. Chlorinated pools and the ocean should be safe, however. ☆☆☆☆☆ Stay out of tanning beds Stay out of tanning beds: Golden skin may look good now, but your skin cells will pay a price. Limit your exposure to harmful UV rays, and never, ever visit a tanning bed. ☆☆☆☆☆ Steam your vegetables Steam your vegetables: Protect the antioxidant properties of your vegetables by steaming them instead of boiling or microwaving them. ☆☆☆☆☆ Stop fuming. Stop fuming. Don’t smoke and if you smoke already, do everything in your power to quit. Don’t buy into that my-granny-smoked-and-lived-to-be-90 crud – not even the tobacco giants believe it. Apart from the well-known risks of heart disease and cancer, orthopaedic surgeons have found that smoking accelerates bone density loss and constricts blood flow. So you

could live to be a 90-year-old amputee who smells of stale tobacco smoke. Unsexy. ☆☆☆☆☆ Strong people go for help Strong people go for help. Ask for assistance. Gnashing your teeth in the dark will not get you extra brownie points. It is a sign of strength to ask for assistance and people will respect you for it. If there is a relationship problem, the one who refuses to go for help is usually the one with whom the problem lies to begin with. ☆☆☆☆☆ Sugar-coated. Sugar-coated. More than three million South Africans suffer from type 2 diabetes, and the incidence is increasing – with new patients getting younger. New studies show this type of diabetes is often part of a metabolic syndrome (X Syndrome), which includes high blood pressure and other risk factors for heart disease.More than 80% of type 2 diabetics die of heart disease, so make sure you control your glucose levels, and watch your blood pressure and cholesterol counts. ☆☆☆☆☆ Sunscreen can be a smokescreen Sunscreen can be a smokescreen. Sunscreen is unlikely to stop you from being sunburned, or to reduce your risk of developing skin cancer. That’s because most people don’t apply it properly, and stay in the sun too long. ☆☆☆☆☆ Surround yourself with positive people Surround yourself with positive people: Stay away from naysayers and spend more time with positive influences. ☆☆☆☆☆

Take a multi-vitamin Take a multi-vitamin: Get the vitamins your body needs to protect itself by taking a multi-vitamin every day. ☆☆☆☆☆ Take a nap Take a nap: Refresh yourself with a quick afternoon nap. ☆☆☆☆☆ Team up Team up: Enlist the help of a friend who will work out with you to stay motivated and enjoy yourself. ☆☆☆☆☆ Tell stories Tell stories: Solidify your memories and have fun sharing moments by telling stories to your friends and family. ☆☆☆☆☆ The secret of stretching The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don't bounce or force yourself into an uncomfortable position. ☆☆☆☆☆ Trim your hair Trim your hair: Cut down on split ends and uneven hair with a regular trimming. ☆☆☆☆☆

Turn your TV off Turn your TV off: Spend more time actually living by turning off your TV and getting off the couch. ☆☆☆☆☆ Understand hormones Understand hormones. Recent research suggests that short-term (less than five years) use of HRT is not associated with an increase in the risk of breast cancer, but that using it for more than ten years might be. Breast cancer is detected earlier in women using HRT, as they are more alert to the disease than other women. ☆☆☆☆☆ Use free weights Use free weights: Free weights are more challenging than exercise machines because they force you to stabilize the weight, allow natural movements, and will help you build functional strength. ☆☆☆☆☆ Use natural beauty products Use natural beauty products: Steer clear of hamful preservatives and caricinogens by using natural products. ☆☆☆☆☆ Wash your hands Wash your hands: Protect yourself from germs and illnesses by washing your hands frequently. ☆☆☆☆☆ Write Write: Use writing as a way to stimulate your mind, release thoughts, and improve your memory.

☆☆☆☆☆ Your dirtiest foot forward Your dirtiest foot forward. If your ankles, knees, and hips ache from running on pavement, head for the dirt. Soft trails or graded roads are a lot easier on your joints than the hard stuff. Also, dirt surfaces tend to be uneven, forcing you to slow down a bit and focus on where to put your feet – great for agility and concentration. ☆☆☆☆☆

CHAPTER 2

Best Healthy Foods Avocado Avocados, which are actually classified as a fruit, are low in fructose and rich in healthy monounsaturated fat and potassium, and research has confirmed the avocado's ability to benefit vascular function and heart health. Personally, I eat a whole avocado virtually every day, which I usually put in my salad. This increases my healthy fat and calorie intake without raising my protein or carbohydrate intake by much. Avocados are also very high in potassium (more than twice the amount found in a banana) and will help balance your vitally important potassium-to-sodium ratio. Avocados also provide close to 20 essential health-boosting nutrients, including fiber, vitamin E, B-vitamins, and folic acid. Besides eating them raw, you can use avocado as a fat substitute in recipes calling for butter or other oils. Another boon of avocados—they're one of the safest fruits you can buy conventionally grown, so you don't need to spend more for organic ones. Their thick skin protects the inner fruit from pesticides. ☆☆☆☆☆ Cauliflower One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. Cauliflower is a good source of choline, a B vitamin known for its role in brain development, and contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including I3C, which may operate at the genetic level to help

prevent the inflammatory responses at its foundational level.18 Compounds in cauliflower also show anti-cancer effects. According to the National Cancer Institute:19. "Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach." Cauliflower also helps your body's ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.20 It's a rich source of fiber, as well, and has significant digestive benefits. Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. Cauliflower can even be seasoned and mashed for a healthier version of mashed "potatoes." According to the George Mateljan Foundation:21 "Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall." ☆☆☆☆☆ Onions To date, onions have shown a wealth of beneficial properties; they're antiallergic, anti-histaminic, anti-inflammatory and antioxidant,22 all rolled into one. Polyphenols are plant compounds recognized for their disease prevention, antioxidant and anti-aging properties. Onions have a particularly high concentration, with more polyphenols than garlic, leeks, tomatoes, carrots and red bell pepper.23. In particular, onions are especially rich in polyphenol flavonoids called quercetin. Quercetin is an antioxidant that many believe prevent histamine release—making quercetin-rich foods "natural antihistamines." Onions contain numerous anti-cancer compounds, including quercetin, which has been shown to decrease cancer tumor initiation as well as inhibit the proliferation of cultured ovarian, breast and

colon cancer cells.24 People who eat more onions, as well as other allium vegetables, have a lower risk of many types of cancer, including:25. Prostate and breast. Ovarian and endometrial. Colorectal and gastric. Esophageal and laryngeal. Renal cell ☆☆☆☆☆ Wild-Caught Alaskan Salmon Salmon provides omega-3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can benefit many aspects of your health, from your cardiovascular system to mental and behavioral health to your digestive health. It may even help prevent premature death. Research suggests that eating oily fish like wild-caught Alaskan salmon once or twice a week may increase your lifespan by more than two years, and reduce your risk of dying from cardiovascular disease by 35 percent.26 Salmon also contains the antioxidant astaxanthin, which has been hailed as one of the most powerful antioxidants ever discovered due to its ability to quench multiple types of free radicals simultaneously. Findings have shown that it is stronger than other carotenoid antioxidants, such as vitamin E, betacarotene, and lycopene. Astaxanthin also exhibits beneficial properties that make it useful for heart, eye, and brain health, as well as for alleviating chronic pain. The key to eating fish these days is to choose fish that are high in healthy omega-3 fats, and low in hazardous contaminants. Wild-caught Alaskan salmon (NOT farmed) fits this description, and is one of the few types of fish I still recommend eating. ☆☆☆☆☆ Organic Pastured Eggs Proteins are essential to the building, maintenance, and repair of your body tissues, including your skin, internal organs, and muscles. Proteins are also major components of your immune system and hormones. While proteins are found in many types of food, only foods from animal sources, such as meat and eggs, contain "complete proteins," meaning they contain all of the

essential amino acids. Eggs also contain lutein and zeaxanthin for eye health, choline for your brain, nervous and cardiovascular systems, and naturally occurring B12.Eggs are powerhouses of healthy nutrition, provided they're harvested from organically raised, free-range, pastured chickens. The nutritional differences between true free-ranging chicken eggs and commercially farmed eggs are a result of the different diets eaten by the two groups of chickens. You can tell the eggs are free range or pastured by the color of the egg yolk. Foraged hens produce eggs with bright orange yolks. Dull, pale yellow yolks are a sure sign you're getting eggs from caged hens that are not allowed to forage for their natural diet. Your best source for fresh eggs is a local farmer that allows his hens to forage freely outdoors. ☆☆☆☆☆ Organic Coconut Oil Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which converts in your body to monolaurin, a monoglyceride capable of destroying lipid-coated viruses such as HIV and herpes, influenza, measles, gram-negative bacteria, and protozoa such as Giardia lamblia. Its medium chain fatty acids (MCTs) also impart a number of health benefits, including raising your body's metabolism and fighting off pathogens. Additionally, a very exciting and recent discovery is that coconut oil may serve as a natural treatment for Alzheimer's disease, as MCTs are also a primary source of ketone bodies, which act as an alternate source of brain fuel that can help prevent the brain atrophy associated with dementia. Coconut oil is easy on your digestive system and does not produce an insulin spike in your bloodstream, so for a quick energy boost, you could simply eat a spoonful of coconut oil or add it to your food. Make sure you choose an organic coconut oil that is unrefined, unbleached, made without heat processing or chemicals, and does not contain genetically engineered ingredients. As an added boon, coconut oil has countless other

uses besides cooking and eating -- from topical beauty applications to first aid treatments, to general household cleaning. ☆☆☆☆☆ Nuts Mounting research suggests that nuts may help you live longer and even support weight loss. This isn't so surprising considering the fact that tree nuts are high in healthy fats that, contrary to popular belief, your body needs for optimal function. My favorite nuts are macadamia and pecans, as they provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein. The main fatty acid in macadamia nuts is the monounsaturated fat oleic acid (about 60 percent). This is about the level found in olives, which are well known for their health benefits. ☆☆☆☆☆ Swiss Chard Swiss chard belongs to the chenopod food family, along with beets and spinach. It's an excellent source of vitamins C, E, and A (in the form of beta-carotene) along with the minerals manganese and zinc.3 When you eat Swiss chard, you get a wealth of antioxidant and anti-inflammatory benefits. "The range of phytonutrients in chard is even more extensive than researchers initially suspected, and at this point in time, about three dozen antioxidant phytonutrients have been identified in chard, including betalains (both betacyanins and betaxanthins) and epoxyxanthophylls. Many of these antioxidant phytonutrients provide chard with its colorful stems, stalks, and leaf veins." The betalin pigments in Swiss chard (which are also found in beets) support your body's Phase 2 detoxification process, which is when broken down toxins are bound to other molecules so they can be excreted from your body. Swiss chard also contains an important mix of nutrients, including high amounts of both magnesium and vitamin K1, to support your bone health. In addition, Swiss chard contains a flavonoid called syringic acid, which may help regulate blood sugar and provide benefits to those

with diabetes, along with kaempferol, a flavonol that may help fight cancer and lower your risk of chronic diseases including heart disease. ☆☆☆☆☆ Garlic Garlic is rich in manganese, calcium, phosphorus, selenium, and vitamins B6 and C, so it's beneficial for your bones as well as your thyroid. It's thought that much of garlic's therapeutic effect comes from its sulfurcontaining compounds, such as allicin, which are also what give it its characteristic smell. Other health-promoting compounds include oligosaccharides, arginine-rich proteins, selenium, and flavonoids.5 There is research demonstrating garlic's effects for more than 160 different diseases.6 In general, its benefits fall into four main categories: Reducing inflammation (reduces the risk of osteoarthritis and other disease associated with inflammation. Boosting immune function (antibacterial, antifungal, antiviral, and antiparasitic properties). Improving cardiovascular health and circulation (protects against clotting, retards plaque, improves lipids, and reduces blood pressure). Toxic to 14 kinds of cancer cells (including brain, lung, breast, gastric, and pancreatic) In addition, garlic may be effective against drug-resistant bacteria, and research has revealed that as allicin digests in your body, it produces sulfenic acid, a compound that reacts with dangerous free radicals faster than any other known compound.7 This is one of the reasons why I named garlic as one of the top seven anti-aging foods you can consume. ☆☆☆☆☆ Sprouts Sprouts may offer some of the highest levels of nutrition available, including vitamins, minerals, antioxidants, and enzymes that help protect against free radical damage. Fresh broccoli sprouts, for instance, are far more potent than whole broccoli, allowing you to eat far less in terms of quantity. For example, research has revealed that three-day old broccoli

sprouts consistently contain anywhere from 10-100 times the amount of glucoraphanin—a chemoprotective compound—found in mature broccoli.8. The compound glucoraphanin also appears to have a protective effect against toxic pollutants by improving your body's ability to eliminate or excrete them. Glucoraphanin has also been shown to protect against cancer. Sprouts are far less expensive (90 percent or greater) if made at home rather than purchased, so I strongly recommend growing your own sprouts. Try broccoli sprouts, watercress sprouts, and sunflower sprouts, for starters. ☆☆☆☆☆ Mushrooms Aside from being rich in protein, fiber, vitamin C, B vitamins, calcium, and minerals, mushrooms are excellent sources of antioxidants. They contain polyphenols and selenium, which are common in the plant world, as well as antioxidants that are unique to mushrooms. One such antioxidant is ergothioneine, which scientists are now beginning to recognize as a "master antioxidant." A study in the journal Nature9 discussed the importance of ergothioneine, which is fairly exclusive to mushrooms, describing it as "an unusual sulfur-containing derivative of the amino acid, histidine," which appears to have a very specific role in protecting your DNA from oxidative damage. In addition, some of the most potent immunosupportive agents come from mushrooms, and this is one reason why they're so beneficial for both preventing and treating cancer. Long-chain polysaccharides, particularly alpha and beta glucan molecules, are primarily responsible for the mushrooms' beneficial effect on your immune system. In one study, adding one or two servings of dried shiitake mushrooms was found to have a beneficial, modulating effect on immune system function. ☆☆☆☆☆ Kale Just one cup of kale will flood your body with disease-fighting vitamins K, A, and C, along with respectable amounts of manganese, copper, B

vitamins, fiber, calcium, and potassium. With each serving of kale, you'll also find more than 45 unique flavonoids, which have both antioxidant and anti-inflammatory benefits. Kale is also a good source of cancer-fighting sulforaphane and indole-3-carbinol. To date, kale has been found to lower the risk of at least five types of cancer, including bladder, breast, colon, ovary, and prostate.12 The glucosinolates in kale and other cruciferous vegetables break down into products that help protect DNA from damage. While some research suggests raw kale is best for cancer prevention, other studies suggest lightly cooked is best, in part because it improves kale's ability to bind with bile acids in your digestive tract. This makes the bile acids easier for your body to excrete, which not only has a beneficial impact on your cholesterol levels, but also on your risk of cancer (bile acids have been associated with an increased risk of cancer). Spinach is rich in vitamins, minerals, and antioxidants, including folate, vitamin A, iron, potassium, calcium, zinc, and selenium. Spinach also contains flavonoids that may help protect your body from free radicals, while offering antiinflammatory benefits and antioxidant support. As reported by the George Mateljan Foundation: "While this mixture of conventional nutrients gives spinach a unique status in the antioxidant and anti-inflammatory department, it is the unusual mixture of phytonutrients in spinach that "seals the deal" in terms of its antioxidant and anti-inflammatory components. In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, its difficult to find a more helpful source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also welcomed constituents of spinach leaves." ☆☆☆☆☆ Collard Greens Collard greens are a close cousin to kale and they are, nutritionally, very similar. Rich in vitamin K and phytonutrients caffeic acid, ferulic acid, quercetin, and kaempferol collard greens help lower oxidative stress in your

cells while fighting inflammation. Collard greens contain glucosinolates called glucobrassicin that can convert into an isothiocyanate molecule called indole-3-carbinol, or I3C, a compound with the ability to activate and prevent an inflammatory response at its earliest stage. Other phytonutrients in collard greens, specifically diindolylmethane and sulforaphane, have been clinically proven to combat breast, prostate, ovarian, cervical, and colon cancer cells, help prevent their growth and even help prevent them from forming in the first place.16 Also noteworthy, collard greens are especially high in fiber, with more than 7 grams per cup, making it ideal for digestive support. They're also particularly useful for maintaining healthy cholesterol levels. According to the George Mateljan Foundation: "In a recent study, steamed collard greens outshined steamed kale, mustard greens, broccoli, Brussels sprouts, and cabbage in terms of its ability to bind bile acids in the digestive tract. When this bile acid binding takes place, it is easier for the bile acids to be excreted from the body. Since bile acids are made from cholesterol, the net impact of this bile acid binding is a lowering of the body's cholesterol level. It's worth noting that steamed collards show much greater bile acid binding ability than raw collards." For the best collard greens flavor and texture, choose slightly smaller leaves than the toughest outer layer. If you're not sure how to cook them, try this 5-minute collard greens recipe. ☆☆☆☆☆ Tomatoes Tomatoes—especially organic tomatoes—are packed with nutrition, including a variety of phytochemicals that boast a long list of health benefits. Tomatoes are an excellent source of lutein, zeaxanthin, and vitamin C (which is most concentrated in the jelly-like substance that surrounds the seeds), as well as vitamins A, E, and the B vitamins, potassium, manganese, and phosphorus. Some lesser-known phytonutrients in tomatoes include: Flavonols: rutin, kaempferol, and quercetin. Flavonones: naringenin and chalconaringenin. Hydroxycinnamic acids:

caffeic acid, ferulic acid, and coumaric acid. Glycosides: esculeoside A. Fatty acid derivatives: 9-oxo-octadecadienoic acid. Tomatoes are also a particularly concentrated source of lycopene — a carotenoid antioxidant that gives fruits and vegetables like tomatoes and watermelon a pink or red color. Lycopene's antioxidant activity has long been suggested to be more powerful than other carotenoids such as beta-carotene, and research suggests it may significantly lower your risk for stroke and cancer. In addition to lowering your risk for stroke, lycopene from tomatoes (including unsweetened organic tomato sauce) has also been deemed helpful in treating prostate cancer. Interestingly, when cooked, the bioavailability of lycopene increases rather than decreases, making cooked tomatoes, such as in tomato sauce, a particularly healthy option. ☆☆☆☆☆ Alfalfa Sprouts full of enzymes and antioxidants that help assimilate nutrients and protect against cell oxidation. ☆☆☆☆☆ Almonds high in healthy fats that lower LDL cholesterol. ☆☆☆☆☆ Apples One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight. In fact, one of the only things that could make an apple unhealthy is

mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads. ☆☆☆☆☆ Apples a good source of fiber, and its skin is high in polyphenols. ☆☆☆☆☆ Apricots a source of beta-carotene and fiber. ☆☆☆☆☆ Artichokes rich in antioxidants, it helps increase bile flow, and it can potentially regenerate liver tissue. ☆☆☆☆☆ Asian pears One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft. ☆☆☆☆☆ Asparagus

rich in inulin, a prebiotic that supports our digestive tracks. ☆☆☆☆☆ Avocado These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. "Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo. (Make the most of your avocado with these 29 delicious avocado recipes.) ☆☆☆☆☆ Avocados full of healthy fats like monounsaturated oleic acid. High in fiber too. Try mixing avocado and greek yogurt together for a nice creamy sauce. ☆☆☆☆☆ Bacon What? Bacon? Healthy? Like nearly every whole food, in moderation, bacon can add some flavorful goodness to your diet. If you want less fat choose turkey bacon. ☆☆☆☆☆ Bananas Good old bananas are loaded with potassium—a macronutrient that helps control your blood pressure and keeps your nervous system operating at peak efficiency. Potassium also lowers your risk for stroke, according to

research from the FDA. But if you’re like most women, you’re consuming only half the potassium your body needs. One banana packs 450 mg—about 10% of your daily potassium target—as well as fiber to keep your digestive system running smoothly. ☆☆☆☆☆ Bananas packed with potassium, and makes a great base to a smoothie when you slice them up and freeze them. ☆☆☆☆☆ Beans It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. The latest dietary guidelines recommend consuming at least 3 cups of beans a week—3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads. ☆☆☆☆☆ Beans a good high fiber, low fat, high protein food. Perfect choice for vegetarians and meat eaters alike. ☆☆☆☆☆ Beets red pigments are high in belatins, which have anti-inflammatory properties. ☆☆☆☆☆

Blackberries high in fiber, and they reduce inflammation via their anthocyanin content. ☆☆☆☆☆ Blueberries Blueberries may very well be the most potent age-defying food—they’re jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in 1 day. (Enjoy your berries even more with these 11 tasty blueberry recipes.) ☆☆☆☆☆ Blueberries a low-glycemic fruit that’s high in antioxidants that protect against neurodegenerative disease. ☆☆☆☆☆ Broccoli Pick any life-threatening disease—cancer, heart disease, you name it—and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years. For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.

☆☆☆☆☆ Broccoli one of a handful of veggies that are high in vitamin C. Has numerous antioxidant properties. ☆☆☆☆☆ Brown rice Low in fat and high in fiber, brown rice is also a rich source of selenium—a trace element essential for thyroid metabolism, DNA health, and proper immune system function, according to the NIH. One cooked cup contains more than 27% of your daily selenium needs. Brown rice is also a good source of manganese and niacin, which are both important for brain and heart health. Swap in brown rice for white, and you’ll do your health a big favor. ☆☆☆☆☆ Brown Rice brown rice keeps the nutritious bran and germ layer intact, unlike its white rice cousin. ☆☆☆☆☆ Brussels sprouts Too often associated with childhood dinner-table standoffs, these cruciferous vegetables feature sulfur compounds called glucosinolates, shown to help lower your risk for several types of cancer, according to research from Oregon State University. Loaded with iron and potassium, a cup of Brussels sprouts also features 54 mcg of folate—about 14% of your 400-mcg recommended daily allowance. Slice them in half and sauté them in salt, pepper, and garlic to enliven their natural flavor. ☆☆☆☆☆

Brussels Sprouts high in vitamins K and C, this cruciferous vegetable improves the stability of DNA in our white blood cells. ☆☆☆☆☆ Buffalo a nice lean source of red meat that’s packed full of fat-soluble vitamins. ☆☆☆☆☆ Bulgur This whole grain is popular in the Middle East, and it’s about time America caught on. Bulgur contains a metabolite called betaine, which can tamp down unhealthy levels of inflammation. One cup of cooked bulgur contains 8.2 g of fiber—nearly 33% of your daily requirement. It also provides more than half of your daily target for manganese, a mineral important for brain and nerve function. Mix it with beans to form a healthier veggie burger. ☆☆☆☆☆ Butter most people think butter is unhealthy because of its saturated fat content. In moderation however, it contains valuable fatty acids like CLA. It is also great to cook with because of its ability to remain stable under high temperatures. ☆☆☆☆☆ Cabbage a good source of sinigrin, which has cancer preventative properties. ☆☆☆☆☆ Carrots an extremely rich source of beta-carotene, which is good for the health of your eyes.

☆☆☆☆☆ Cashews most of the fat in cashews is oleic acid, which has been shown to be cardio protective. ☆☆☆☆☆ Cauliflower cruciferous vegetable that’s high in vitamin C. Also, it has cancer preventative qualities. Ricing cauliflower gives you a low-carb rice alternative. ☆☆☆☆☆ Cheese rich in calcium and helps prevent bone loss. ☆☆☆☆☆ Cherries contain phytonutrients like anthocyanins, which are powerful antioxidants responsible for giving cherries their color. ☆☆☆☆☆ Chia Much like its sibling seed, flax, chia seeds are great sources of protein, omega-3s, and fiber. They also contain good amounts of healthy antioxidants, as well as calcium, zinc, magnesium, and iron—all important for your health. Some studies have also indicated chia might help you lose weight by controlling your hunger levels. Toss a small handful into smoothies or baked goods, or use them as a healthful topping on salads or yogurt. (Here are our three top chia seed brand picks.) ☆☆☆☆☆

Chia Seeds high in omega-3s, it supports heart health, and helps improve insulin sensitivity. Read 10 more ways to improve your insulin sensitivity for better fat loss. ☆☆☆☆☆ Chicken a staple in nearly every weight loss program. It’s low in fat and high in protein a winning combo. ☆☆☆☆☆ Chicken breast It may not be a trendy superfood, but a 4-oz serving of this low-cal staple contains nearly half of your daily protein. Chicken breasts are a great source of phosphorous—important for strong bones and teeth—as well as vitamin B3 (aka niacin), which helps control high blood pressure and prevents hardening of the arteries. One serving also contains 25% of the vitamin B6 you need each day to maintain proper brain and immune system function. ☆☆☆☆☆ Chickpeas very high in insoluble fiber, and very low-glycemic. Great for filling you up, making hummus, or as the base to this healthy cookie dough dip. ☆☆☆☆☆ Coconuts high in healthy fat (MCTs), vitamins, minerals, fiber, and antioxidants. The health benefits of coconut are too numerous to list. ☆☆☆☆☆ Cod

lowers cardiovascular disease risk via its omega-3, vitamin B12 and B6 content. ☆☆☆☆☆ Coffee While researchers are still trying to figure out what it is about coffee that’s healthful (the caffeine? the antioxidants?), there’s little doubt your body benefits from joe. A massive National Cancer Institute study found women who drink 2 to 3 cups per day enjoy a 13% drop in mortality risk. Daily consumption has also been linked to reduced risk for diabetes, skin cancer, dementia, and Alzheimer’s. Regular is healthier than decaf, studies have found. ☆☆☆☆☆ Coffee is packed with antioxidants, and can be beneficial for helping you lose weight. See how here. ☆☆☆☆☆ Collard Greens one of the healthiest foods in the world. Packed with vitamins K, A, and C, and is great at lowering cholesterol levels. ☆☆☆☆☆ Corn why not pop some popcorn for a healthy, low-calorie snack? Look for the non-GMO (genetically modified organism) label. ☆☆☆☆☆ Cranberries protects against urinary tract infections via its proanthocyanidins content. ☆☆☆☆☆

Cucumbers contain lignans that reduce your risk of cardiovascular disease and cancer. ☆☆☆☆☆ Dark chocolate Thank you, dark chocolate, for making us feel good—not guilty—about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods. Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget. ☆☆☆☆☆ Dark Chocolate dark chocolate is full of antioxidants. Aim for cacao contents above 70%. See these 15 health benefits of dark chocolate. ☆☆☆☆☆ Edamame a rich source of isoflavones, which can reduce your risk of cardiovascular disease and cancer. ☆☆☆☆☆ Edamame and tofu

Soy’s days as a cure-all may be over, but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones. ☆☆☆☆☆ Eggplant rich in nasunin, a flavonoid antioxidant that scavenges free radicals and protects brain cell membranes. ☆☆☆☆☆ Eggs Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy. People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals. ☆☆☆☆☆ Eggs

a cheap form of protein (here are 10 more cheap sources for the budget conscious), it’s rich in choline, which can reduce inflammation markers like C-reactive protein. ☆☆☆☆☆ Fat-free organic milk Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its own right. Research shows that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend. A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat. ☆☆☆☆☆ Figs When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as chevre or Brie.

☆☆☆☆☆ Flaxseed Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood. Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated. ☆☆☆☆☆ Flaxseeds a plant source that’s extremely high in omega-3 fatty acids. I put a tbsp in my protein smoothie. You can also use flax oil for a potent source of omega-3 fatty acids. ☆☆☆☆☆ Garlic Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.

☆☆☆☆☆ Garlic a great way to add flavor to meals. It’s also high in sulfur compounds that help keep blood pressure in check. ☆☆☆☆☆ Grapefruit great source of vitamin C and the antioxidant lycopene. ☆☆☆☆☆ Grapes high in resveratrol, which is a phytonutrient shown to increase longevity. ☆☆☆☆☆ Grass-Fed Beef this is a staple in my house. We use 95% lean grass-fed beef. The grass-fed beef is higher in vitamin E, beta-carotene, vitamin C, omega-3s, and conjugated linoleic acid (CLA). ☆☆☆☆☆ Greek yogurt Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind— compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving). ☆☆☆☆☆ Greek Yogurt a highly versatile food. Can be substituted for sour cream in recipes. You can also make a ranch dip by adding spices like garlic, onion, salt, pepper,

parsley, and celery seed. ☆☆☆☆☆ Green Beans low in calories and high in carotenoids and flavonoids. ☆☆☆☆☆ Green Peas contains a polyphenol called coumestrol, which can protect against stomach cancer. Also contains several other antioxidants with anti-inflammatory properties. ☆☆☆☆☆ Green Tea one of the healthiest drinks in the world. High in EGCG, which gives tea its anticancer properties. ☆☆☆☆☆ Guava Native to South America, this tropical fruit is an excellent source of skinhealing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg)— that’s more than 5 times your daily need. It’s also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph. You can buy guava juice, or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes. (Keep the blender going with 20 more super healthy smoothies.) ☆☆☆☆☆

Ham not the leanest of meats, but still OK to eat in moderation. ☆☆☆☆☆ Honey nature’s sweetener. It has many enzymes that are beneficial to your health. Go raw and unfiltered. ☆☆☆☆☆ Kale As vegetables go, leafy greens—especially the dark-green kind—tend to top health experts' lists. And, along with spinach, kale is at the top of the darkand-leafy-green heap. Bursting with vitamins A, K, and C, kale is also a great source of calcium, iron, magnesium, and potassium. Whether you toss it into soups, smoothies, or salads, gobble as much of this stuff as you can every day. ☆☆☆☆☆ Kefir Kefir is a fermented milk drink that's chock full of probiotics—healthy bacteria that help your immune and digestive systems function properly. Probiotics like those found in kefir also limit the presence of harmful microbes called candida, which can cause stomach cramping and skin issues like rashes or break outs, research has shown. Great in smoothies or on its own, look for plain kefir, which contains fewer calories and sugar than the flavored varieties. ☆☆☆☆☆ Kiwi high in vitamin C and phytonutrients that protect DNA. ☆☆☆☆☆

Lean beef Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy. If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking. ☆☆☆☆☆ Lemon Along with its impressive concentrations of vitamin C, lemon’s flavonoid compounds have been shown to have anti-cancer properties. But lemons may be healthiest in a supporting role: Add a little to your tea, and your body will absorb more of the drink’s healthy antioxidants, finds research from Purdue University. You can even reduce the appearance of age spots by plopping a lemon wedge on them 10 minutes a day for 12 weeks. ☆☆☆☆☆ Lentils Women who eat lentils at least twice a week are 24% less likely to develop breast cancer than women who eat them less than once a month, studies show. Lentils keep blood sugar steady, and just a quarter cup of these miniature legumes provides 13 g of protein, 11 g of fiber, and 5 mg of iron. They’ve also been shown to ward off hypertension. Try them in soups or salads, or as a tasty side. ☆☆☆☆☆

Lentils a great source of protein for the vegetarian. Packed full of fiber, molybdenum, folate, and magnesium. contain flavanoids associated with a decreased risk of type 2 diabetes. ☆☆☆☆☆ Lychee A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested— nearly 15% more than the amount found in grapes (cited by many as polyphenol powerhouses). The compounds may also play an important role in the prevention of degenerative diseases such as cancer. Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor. ☆☆☆☆☆ Mangoes the phytonutrients in mangoes can protect against cancer. ☆☆☆☆☆ Milk high in vitamin D, calcium, and CLA. An easy and cheap way to get in protein. Lactose intolerant people may want to avoid. ☆☆☆☆☆ Mushrooms Healthy mushroom compounds have been shown to lower cholesterol and slow tumor growth associated with some cancers, according to the American Cancer Society. Mushrooms also increase your body’s circulating levels of proteins called interferon, which stop viruses like hepatitis from

advancing. They’re also a great, low-calorie stand-in for meat. Whether you plan to gobble shiitakes or white buttons, just make sure you cook them first; their dense cell walls are nearly indigestible if eaten raw. ☆☆☆☆☆ Mushrooms good for immune support. I recently started putting shiitake mushrooms in my fruit smoothie. For someone that hates mushrooms, I couldn’t taste them at all win/win. ☆☆☆☆☆ Nuts In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week. ☆☆☆☆☆ Oatmeal Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducing seal 10 years ago. According to recent research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes. To reap the benefits, eat 1/2 cup daily —preferably unsweetened. For a versatile breakfast, top with different

combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs. ☆☆☆☆☆ Oats a good breakfast choice. Pick steal cut oats or regular over instant, as they will provide you with a slower release of glucose into the bloodstream. ☆☆☆☆☆ Olive oil Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine. ☆☆☆☆☆ Olive Oil plenty of healthy fat and phytonutrients here. Use it to cook with or as a salad dressing. Try picking the unfiltered kind. ☆☆☆☆☆ Onions They’re champs when it comes to polyphenols and flavonoids, both linked to lower oxidative stress and reduced cancer risk. An onion’s sulfur compounds help control diabetes symptoms and protect your heart from disease. And the chromium found in onions has been shown to regulate blood sugar. Tip: the outermost layers tend to hold more healthy nutrients. ☆☆☆☆☆

Onions they add great flavor and are high in polyphenols. ☆☆☆☆☆ Oranges like most citrus fruits, it’s high in vitamin C. Also contains many phytonutrients. ☆☆☆☆☆ Oranges Loaded with vitamin C, oranges are also solid sources of folate—important for cell maintenance and repair. They contain potassium and vitamins B1 and A, which are essential for vision and immune function. And the pectin in oranges absorbs unhealthy cholesterol from the other foods you eat, and so keeps the bad stuff out of your system. Pectin also neutralizes a harmful protein called galectin-3 that causes tissue scarring in your heart, shows UK research. (Try these 7 citrus recipes you'll love.) ☆☆☆☆☆ Oysters These slippery gray miracles are nature’s champ when it comes to zinc, a mineral necessary for immune and DNA health, as well as fetal development. Oysters are also a rich source of iron—a nutrient many vegetable-centric eaters don’t get enough of. Too little iron can lead to red blood cell deficiencies, fatigue, headaches, and other ailments. Just 1 raw oyster contains nearly 3 milligrams of iron—or a sixth of your daily 18-mg goal. ☆☆☆☆☆ Papaya very high in vitamin C, and contains a digestive enzyme called papain. ☆☆☆☆☆

Peaches contains chlorogenic acid, which is a powerful free radical scavenger. ☆☆☆☆☆ Peanut Butter From bone-strengthening magnesium to immunity-boosting B6, peanut butter is loaded with many of the vitamins and minerals your body needs (but probably isn’t getting enough of). Its high fiber and protein content will keep you full for hours, and peanut butter is also a good source of monosaturated fats—proven to help you lose weight and ward off diabetes. Creamy’s fine, but the crunchy kind typically contains more fiber and less sugar. (Make the most of your pb with these 25 delicious peanut butter recipes.) ☆☆☆☆☆ Peanut Butter the ingredients should only say peanuts, and possibly salt. Who doesn’t like peanut butter? ☆☆☆☆☆ Peppers they have one of the most concentrated amounts of vitamin C per calorie than any other food. Their varied skin pigments are also antioxidant rich. ☆☆☆☆☆ Pistachios good source of healthy fats and vitamin B6. ☆☆☆☆☆ Plums

the skin of plums are high in the antioxidant phenols neochlorogenic and chlorogenic acid. ☆☆☆☆☆ Pluots scavenge free radicals via their chlorogenic acid antioxidant content. ☆☆☆☆☆ Pomegranate punicalagins, which are only found in pomegranates, lower blood pressure and protect blood vessels. ☆☆☆☆☆ Pomegranates Packed with antioxidant compounds, pomegranates have long been linked to both heart and brain health. Newer research explains why: One study found pomegranate polyphenols help your arteries expand and contract to manage blood flow and prevent hardening. A separate study found the same antioxidants help ward off the type of inflammation that leads to Alzheimer’s disease. To get the most benefit, eat the fruit’s seeds and some of the pith. Both contain healthful compounds. ☆☆☆☆☆ Popcorn Packed with inflammation-fighting antioxidants that can help fend off health issues such as heart disease and depression, popcorn is also the only 100% unprocessed whole grain, meaning its one of the best snacks to help you meet your daily whole grain goals. The only caveat: The pre-bagged, microwaveable varieties are loaded with calories and chemicals. Buy unvarnished kernels and pop them yourself in a stove top popper. Olive or truffle oils are delicious, healthy substitutions for butter. (Find 26 tasty popcorn recipes with our handy Recipe Finder.)

☆☆☆☆☆ Pork a fattier meat, but good in moderation if it fits into your calorie allotment. ☆☆☆☆☆ Pumpkin Like most orange vegetables, pumpkins are crammed with beta carotene, which your body naturally converts to vitamin A, also known as retinol. That’s a good thing, because retinol is important for healthy skin and mucous membranes, as well as immune function and vision. Pumpkin seeds also contain protective compounds called phytosterols, which may help combat an enlarged prostate. The seeds are great lightly salted and roasted, and pumpkin flesh is delicious in everything from pancakes to smoothies (and these 20 perfect pumpkin recipes prove it!). ☆☆☆☆☆ Pumpkin high in fiber and vitamin A, which will keep your vision sharp. ☆☆☆☆☆ Pumpkin Seeds these seeds taste great and are a good topping to salads. ☆☆☆☆☆ Quinoa Quinoa makes every list of superfoods for good reason: It’s packed with “complete” protein—the type that contains all 9 of the essential amino acids your body needs. (Many vegetables are incomplete protein sources.) It’s also solid on fiber to aid your digestion, and is practically multivitaminheavy when it comes to nutrients like iron, magnesium, calcium, potassium,

and folate. Try it as a dinner side or in place of meat in dishes like stuffed peppers. (For more ideas, take a look at these 6 delicious quinoa recipes.) ☆☆☆☆☆ Quinoa one of the few grains considered to be a complete protein source. ☆☆☆☆☆ Radishes contain isothiocyanates, which can protect against cancer. ☆☆☆☆☆ Raisins good source of antioxidant phenols. An easy snack for on-the-go situations. ☆☆☆☆☆ Raspberries Just 1 cup contains nearly half your daily manganese—important for brain and nerve function, as well as bone and joint health. Raspberries are high in fiber, vitamin C, and antioxidants, and low in carbohydrates. And the phytonutrients found in raspberries may help slow or reduce the growth of cancer cells, newer research suggests. If you can, buy organic raspberries; USDA research shows the fruit is one of the most commonly contaminated with pesticides. ☆☆☆☆☆ Red peppers Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from catching a

cold or flu, studies show that it could help you recover faster. Vitamin C has other important credentials, too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis. ☆☆☆☆☆ Russet potatoes Sweet potatoes get all the press. And while they do contain more beta carotene, russet (or baking) potatoes win out when it comes to folate, niacin, potassium, and also phosphorous—a mineral important for strong bones. Russet potatoes are also much lower in sugar and sodium than their sweet relatives. Try substituting healthy Greek yogurt for sour cream when baking or mashing; you’ll be shocked how similar the two taste. ☆☆☆☆☆ Salmon Salmon is a rich source of vitamin D and one of the best sources of omega3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day. ☆☆☆☆☆ Salmon an excellent fatty fish that’s high in omega-3 fatty acids and vitamins D and B12. Read here to see 33 health benefits of omega-3 fatty acids, and see why including them in your diet is a must.

☆☆☆☆☆ Sardines They’re cheap, portable, and among the best sources of heart-healthy omega-3s. In fact, women who regularly eat the type of long-chain fats found in sardines enjoy a 38% drop in ischemic heart disease risk, according to a Danish study. Long-chain omega-3s have also been shown to limit inflammation and slow tumor growth. The miniscule fish is a phenomenal source of vitamin B12, which helps your body make DNA while keeping your nerve and blood cells healthy. ☆☆☆☆☆ Scallops a good source of protein, vitamin B12, and selenium. ☆☆☆☆☆ Seaweed good soluble fiber source, and rich in minerals. ☆☆☆☆☆ Shrimp rich in the antioxidant astaxanthin, which protects against inflammation. ☆☆☆☆☆ Spaghetti Squash a perfect low-carb alternative to pasta. I even think it tastes better! ☆☆☆☆☆ Spices & Herbs basil, cinnamon, thyme you name it, it’s healthy for you. A great way to add low-calorie flavor to your meals. ☆☆☆☆☆

Spinach We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol. Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week. ☆☆☆☆☆ Spinach an ultimate superfood. Ranks among the top 10 of the majority of nutrients. Use as a salad base or add a handful to your smoothie (you can’t taste it, promise). ☆☆☆☆☆ Steak yup, even a good steak is OK in moderation. Leaner cuts like sirloin are a good pick. ☆☆☆☆☆ Strawberries high in vitamin C and cardio-protective antioxidants. ☆☆☆☆☆ Sunflower Seeds high in Vitamin E and a good snack to bring to the movie theater. ☆☆☆☆☆

Sweet potatoes One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight’s fries with one medium baked sweet potato (1,096 mcg) and you’re good to go—and then some. ☆☆☆☆☆ Sweet Potatoes one of if not the highest source of beta-carotene in our diets. Slice them up, sprinkle them with cinnamon, and bake them to make cinnamon sweet potato fries. ☆☆☆☆☆ Tea Green tea’s antioxidant compounds have been linked to slower cancer growth, improved blood flow, weight loss, improved liver function, and reduced rates of brain diseases like Alzheimer’s and Parkinson’s. But black tea's no slouch in the health department either; it's been shown to reduce stroke risk and lung damage from smoking. There’s plenty of debate over how much you have to drink to experience the most benefit. But whether you knock back a cup a week or several a day, you’re doing your body a favor. (Savor each sip with these 15 fall teas we love.) ☆☆☆☆☆ Tomatoes Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred

spaghetti sauce or as a thin slice in a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken. (Also try these 17 tempting tomato recipes!) ☆☆☆☆☆ Tomatoes its skin is a rich source of lycopene, and the tomato as a whole is packed with phytonutrients. ☆☆☆☆☆ Tuna a good source of the omega-3 fatty acids EPA and DHA. Omega-3s from animal sources don’t have to undergo the conversion process like plants do. ☆☆☆☆☆ Turkey a great lean source of protein you can eat year round for variety. ☆☆☆☆☆ Turnips rich in glucosinolate, which help the liver process toxins. ☆☆☆☆☆ Walnuts great source of vitamin E (alpha-tocopherol). Also provides one of the highest sources of omega-3s in a nut. ☆☆☆☆☆ Water obviously not a food, but no list is complete without water. Water is in every single food on this list, and should be the staple of your liquid intake.

It makes everything in your body work more efficiently. ☆☆☆☆☆ Watermelon like tomatoes, it gets its red color from the antioxidant lycopene. ☆☆☆☆☆ Whole Wheat whole wheat is tricky because it is usually accompanied by several other processed ingredients. Ideally you’d want to stick with products that are 100% whole wheat, and that is it. ☆☆☆☆☆ Wine Its antioxidants are linked to lower cholesterol levels and healthier blood vessels—both of which improve heart health. And the wine compound resveratrol—more abundant in reds than in whites—has been shown to block the growth of fat cells, regulate blood sugar, and ward of depression. But drink in moderation: While a glass or two a couple days a week is lifeextending, daily sipping ups your risk for early death, shows a study from Virginia Tech. ☆☆☆☆☆ Wine moderate consumption reduces risk of cardiovascular disease. It also contains resveratrol the purported longevity antioxidant. Read here to learn if alcohol causes weight gain. ☆☆☆☆☆ Yams y ams are very water dense, and are low-glycemic providing for a very satiating meal.

☆☆☆☆☆ Zucchini has many carotenoid antioxidants and can be creatively cut up into noodle shapes and used as pasta. ☆☆☆☆☆

CHAPTER 3

Tips To Lose Belly Fat Try Aerobic Exercise Aerobic exercise is excellent for curtailing and burning belly fat. It’s one of the best things you can do for your body if you want to live for a long time and be healthy. Bear in mind here – I’m not talking about exercising your abdomen directly. No matter how many crunches and situps you do, you’re not going to lose belly fat. Scientists did a study that found that 6 straight weeks of only training the abdominal muscles didn’t change waist circumference at all. However, that’s not to say that ALL types of exercise are ineffective for reducing belly fat. Try aerobic exercise (think running , walking, or swimming) to get fast results and big belly fat losses. Plus, these kinds of exercises help prevent you from regaining the same excess abdominal fat later after you lost it. ☆☆☆☆☆ Try curbing carbs instead of fats When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a lowcarb diet lost an average of 10 pounds more than those on a low-fat diet— 28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet. ☆☆☆☆☆

unconventional fitness tools that really work From battle ropes to parallette bars, this equipment works. ☆☆☆☆☆ Break a record Challenge yourself to run farther in the same amount of time—even if it's just one-tenth of a mile—every single workout. This ensures you're always burning more calories from one workout to the next. ☆☆☆☆☆ Smash your dinner plates And buy smaller ones. That way, even if you fill your plate to capacity, you're ultimately eating less than what you would likely pile on your existing platters. ☆☆☆☆☆ Cut carbs Yes, you've heard it a zillion times. The reason: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks. ☆☆☆☆☆ Lift first, then run By doing cardio after you've lifted—when you're already tired—the same speed or intensity will have a greater effect than had you done it beforehand, says McGarr. ☆☆☆☆☆ Change directions

Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says MF training adviser Alwyn Cosgrove, C.S.C.S. ☆☆☆☆☆ Fill up on high-fiber foods Consider them "good carbs." Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8 grams per 1/2 cup. Research shows that guys who added 12 grams of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. ☆☆☆☆☆ Top your salad with vinaigrette dressing Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body's fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options. ☆☆☆☆☆ Don't skip meals Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue fo energy—and conserves fat. ☆☆☆☆☆ Try the VersaClimber The more vertical you are when doing cardio, the more calories you burn.

☆☆☆☆☆ Don't be a couch potato If you're a TV junkie, add up the number of hours you watch right now, and cut out all reruns—even if there's an episode of Seinfeld on you've never seen. Spend the time you save on your feet: outdoors or in the gym. ☆☆☆☆☆ Eat A Lot Of Fiber (Especially Viscous Fiber) What is fiber? Well, mostly, it’s indigestible plant matter. It’s also a wonder when it comes to losing abdominal fat. Eating fiber has been shown again and again to help you lose abdominal fat – but not ALL types of fiber. The most effective fiber to eat to lose belly fat is viscous fiber – the kind that binds with water and forms a kind of gel like substance in your stomach. Sounds gross right? Well, it actually slows down food as it passes through your stomach, dramatically slowing down digestion. What does that mean? It means that you feel fuller for longer, and your appetite gets reduced. Just 14 additional grams of fiber per day leads to a 10% calorie reduction per day – and sustained weight loss over long periods of time. Want to get more fiber? The best way to do it is eating a lot of fruits and vegetables, as well as legumes. Oats are good too – or you could go the supplemental route. ☆☆☆☆☆ Read labels Avoid foods with "high-fructose corn syrup" in the ingredients list. Since 1971, consumption of this sugar substitute—which is used to sweeten soda, commercial baked goods, and even condiments—has increased more than 350% in the U.S., paralleling the rise in obesity. ☆☆☆☆☆ Think eating plan, not diet

Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a lowcarb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas— and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats. ☆☆☆☆☆ Hit the weights If you're lazy, it's not as bad as you think—just 10 minutes a day of lifting, three days a week, will help. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable. ☆☆☆☆☆ Pass on the potatoes In any form—mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. (Sweet potatoes are acceptable; they have more nutrients and fiber.) ☆☆☆☆☆ Eat your biggest meal of the day after you lift It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weighttraining session than if you hadn't worked out at all. ☆☆☆☆☆ Chug H before a meal The water will take up room in your stomach, making you feel more full and reducing your appetite, says Christopher Mohr, M.S., R.D.

☆☆☆☆☆ Request substitutions Any time your restaurant entree comes with a side of pasta, potatoes, or rice, ask for vegetables instead, says Jeff Volek, Ph.D., R.D. (Your server will be more than happy to accommodate you.) ☆☆☆☆☆ Join a league That is, sign up for a sport such as softball, soccer, or even kickball. It'll automatically schedule exercise sessions into your week, and because you're part of a team, you'll have peer pressure that'll ensure you keep showing up. ☆☆☆☆☆ Break between scoops That is, if you can't live without ice cream, cake, or other calorie-laden desserts, go ahead and have one scoop (about 1/2 cup) or one small slice. Then, if you still want more, wait 20 minutes. Typically, you'll find that while you wait, hormones kick in and trigger a feeling of fullness, reducing desire for that second serving. ☆☆☆☆☆ Brush your teeth more often In a recent Japanese study of 14,000 people, researchers found that men who brushed their teeth frequently were leaner than men who did not. Thank that minty-fresh flavor, which may make you less likely to snack between meals. ☆☆☆☆☆ Eat an unbalanced diet By cycling your calorie intake so that you eat less calories one day and more the next, you'll keep your metabolism on its toes, says Volek. And

that'll ensure you keep burning fat at a high rate. The key: Shoot for an average of 2,000 calories a day over a week's time. ☆☆☆☆☆ Dial up an incline When you run outside, you apply force to the ground and propel your body weight forward all by yourself. When you run on a treadmill, the belt helps you. To counteract this, always walk or run on at least a 1% incline, the treadmill grade an English study found is nearly equivalent to outside running. ☆☆☆☆☆ Get off your ass Do every exercise standing instead of sitting. "You'll expend up to 30% more calories," says Joe Stankowski, C.P.T. The solution for the bench press? Dips. ☆☆☆☆☆ Get Rid Of Carbs This has been shown over and over again – if you cut carbs out of your diet, you’re going to lose fat – especially around the midsection. There have been more than 20 randomized studies that demonstrate that low carb diets will give you 2 to 3 times as much weight loss than low fat diets. Want to know the crazy part? This is when the subjects in the low carb diets were allowed to eat as MUCH AS THEY WANT while the low fat subjects had to count calories and watch what they ate. Plus, when you’re on a low carb diet, you lose a lot of water weight very quickly – leading to extremely fast results on the scale and in the mirror. Studies have also shown that low carb diets specifically target fat around the belly – which is exactly what you want. Cut refined carbs out of your diet (like white breads and pasta) and make sure to eat a lot of protein. ☆☆☆☆☆

Keep moving Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin—which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says. ☆☆☆☆☆ Stick to no-calorie drinks That means coffee, tea, diet soda, mixes such as Crystal Light and, of course, water. ☆☆☆☆☆ Have breakfast every day Research from Harvard and Boston's Children's Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who don't. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so you're less likely to overeat throughout the reminder of the day. ☆☆☆☆☆ Avoid foods that come in a bag or box Typically, these are highly processed carbs—foods that quickly raise bloodsugar levels and shut down your body's ability to burn fat. ☆☆☆☆☆ Snack between meals This not only keeps you from being ravenous—and overeating—at lunch and dinner, it forces your body to process food all day long, which keeps your metabolism stoked.

☆☆☆☆☆ Buy a TiVo And only watch the shows you record. By fast-forwarding through the commercials, and watching only the shows you care enough to set a season pass for, you can cut your TV viewing—and the amount of time you spend on the couch—by more than a third. ☆☆☆☆☆ Load up on yogurt When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group's calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13 pounds) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat. ☆☆☆☆☆ Order appetizers And avoid the bread bowl at all costs. If you're ravenous when you sit down to eat at a restaurant, immediately order a side salad, or a meat- or vegetable-only appetizer, rather than be tempted by these bottomless —and fattening—freebies. ☆☆☆☆☆ Pop peanuts Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they're high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories' worth of peanuts a day to their diet gained no excess weight at all. ☆☆☆☆☆

Track your calories You could do it in a journal, but we know that's never going to happen. Instead, do it on the Web, at a site like fitday.com. Just create a free account, plug in the amounts of food you're eating throughout the day, and let the software tell you exactly how good—or bad—you're being. ☆☆☆☆☆ Do sprint intervals Interspersing short, all-out sprints with brief periods of rest is the most effective form of cardio for fat loss, says Stankowski. Try a 2-to-1 "workto-rest" ratio. That is, sprint two times longer than you rest. So if you run a 150-yard sprint—a good distance to start with—in 20 seconds, rest 10 seconds, then repeat 3-7 times. ☆☆☆☆☆ Lift weights Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise. ☆☆☆☆☆ Eat More Protein Want to know maybe the most important factor when it comes to losing abdominal fat? Well, the answer is protein. Protein has been demonstrated by scientists to reduce cravings by 60% and force your body to burn 80-100 calories per day extra – leading to a 400 calorie or more reduction in food intake. Listen, I’m going to talk straight with you. If you want to lose weight, eating more protein is probably the most effective thing you can possibly do. It cuts the fat off your body, AND if you keep it up, it prevents you from gaining the fat back. Protein has even been shown to be most effective against belly fat. A study found that people who ate more (and

better quality) protein wound up having much less belly fat. Plus, another study found that increased consumption of animal protein led people to be much less at risk for having belly fat. A lot of these studies pegged the right amount of calories from protein at 25-30% of your total calories – so go for that number. That means eating more unprocessed eggs, poultry, dairy, seafood, meats and fish products. That’s the absolute best way to get protein. If you’re a vegetarian, or don’t like eating those foods, you can go for protein supplements instead, in the form of shakes. It’s not quite as good as animal protein, but it will work. ☆☆☆☆☆ Mix up your movements When you lift, perform supersets in which you alternate between sets of lower body exercises and upper body exercises. That way, your lower body rests while your upper body is working. "This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout," says Craig Ballantyne, C.S.C.S. ☆☆☆☆☆ Check your mood The desire to snack may not be due to hunger at all, but rather the result of loneliness, depression, or anxiety. "Emotional eating is at the core of bad eating choices," says N.Y.C. psychotherapist Elizabeth Fagan, C.S.W. If you often find yourself eating when you feel down, or if you feel happier after a meal, that may signify a problem. ☆☆☆☆☆ Shop for one If you have to buy cookies, chips, or other processed junk foods, buy the single-serving package—rather than the large, family-style bag. That way, when you eat the whole package—and let's be honest, you know you will— you'll at last have done a lot less damage to your waistline.

☆☆☆☆☆ Find inspiration Take a digital picture of yourself, shirtless, in all your fat, naked splendor. Then use a photo-editing program on your computer to erase your love handles and create your own digital "after" shot. (You can also take a Polaroid of yourself in front of a black background and use a Magic Marker to thin down your waist.) Post the pictures somewhere you'll see them often, like on the fridge or in your office at work. ☆☆☆☆☆ Go the distance Perform intervals for a designated distance rather than a designated time. Otherwise, you'll be running shorter sprints as you get tired, reducing the number of calories you burn, says McGarr. ☆☆☆☆☆ Cheat once a week Use the meal as a reward for a week's worth of hard work, or the completion of a project you've been dreading. "It's OK for people to blow one meal a week without feeling guilty," says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. "If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight," he says. ☆☆☆☆☆ Row to the sky Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to

produce more power in order to give you the momentum to perform the move, says McGarr. ☆☆☆☆☆ Avoid white bread When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn't. "The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods," says Katherine Tucker, Ph.D., the study author. ☆☆☆☆☆ Keep an eye on portion sizes Most people who have been lean their whole lives have a much better understanding of proper portion size than people who are overweight, says Deborah Riebe, Ph.D., a professor in the department of kinesiology at the University of Rhode Island. "If they go out to eat, they're much more likely to ask for a doggie bag right away or to leave food on their plate rather than cleaning it up," she says. ☆☆☆☆☆ Never forbid yourself a favorite food Here's a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff, the women were much more likely to sneak a bite than individuals who hadn't been given the order. Blame the allure of the forbidden: The more you tell yourself you can't eat something you love, the more you're going to want it. ☆☆☆☆☆ Outdo yourself

When you exercise on the rowing machine, try this interval workout: Row for 60 seconds, note the distance on the machine, then rest 60 seconds. Repeat, only this time, row for 55 seconds and try to match or better your distance from the first time. Rest 55 seconds, then repeat, reducing the time to 50 seconds. Continue until you can't beat your original distance. ☆☆☆☆☆ Become a label reader Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories. ☆☆☆☆☆ Exercise blind When you're using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories. ☆☆☆☆☆ No More Sugar OK, OK, not NO more sugar. But cutting added sugar from your diet is a fantastic way to cut belly fat. Sugar – especially refined sugar – is terrible for your body. That’s because your liver is the only part of your body that can break down fructose – and refined sugar will FLOOD your liver with it. What does that mean? It means that all the excess fructose gets turned straight into fat. There has been study after study that has come out demonstrating that fructose and excess sugar leads to lots and lots of belly fat. Plus, it can train your body to be insulin resistant, which causes its own host of health problems and only compounds excess belly fat. Want to know what’s even worse than refined sugar? Liquid sugar. When you drink

something that has a lot of added sugar, your brain doesn’t recognize the extra calories the same way that it does for solid food – and you wind up eating a ton more calories overall. Here’s one terrifying statistic – in children, beverages that are sweetened with sugar lead to a 60% increased risk that the child will be obese – PER SERVING EACH DAY . Want to get rid of your belly fat. Completely cut sweetened drinks out of your diet. 100%. Just throw them all in the trash. Your belly will thank you. Which leads me to my last strategy: ☆☆☆☆☆ Sneak extra activity into your day Pace around your office while talking on the phone; run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day. ☆☆☆☆☆ Turn off The Late Show after the monologue Or give up the morning visit with Matt and Katie—whatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blood—a problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal. ☆☆☆☆☆ Buy some new blinds And maybe a new mattress, because it's not just the amount of time you spend sleeping that keeps you lean, it's also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep

track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you're not resting soundly enough, and you'll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you'll end up storing calories rather than burning them. ☆☆☆☆☆ Don't starve yourself Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat, says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat. ☆☆☆☆☆ Eat more slowly It can take 12 minutes or longer for the signal that you've started to eat to make its way to your brain, says Mark S. Gold, M.D., of the McKnight Brain Institute at the University of Florida. Quick tips: Sip some water between every bite of food you eat, or at least eat more meals with friends or family members. You'll be more likely to talk and therefore to eat more slowly. ☆☆☆☆☆ Floss twice a day When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making

regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth. ☆☆☆☆☆ Step on the scale at least once a day If there's one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it's weighing yourself every day on a scale, says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20 pounds or more and kept it off for at least six years. "Don't obsess over the number," she says, "but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately." ☆☆☆☆☆ Embrace yardwork View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. (Just make sure you use a push mower.) ☆☆☆☆☆ Move away from processed foods The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight. ☆☆☆☆☆ Track How Much You Eat (And Exactly What You’re Eating) Listen, the most important thing you can do for your health is to pay attention to what you’re putting into your body – because that’s what’s going to control how healthy you are. That’s why it’s so surprising to me

that so many people don’t read the labels, and don’t really pay ANY attention to what they’re eating. I’ve worked with a lot of people who think they’re eating “really healthy”, but when they actually take a look at their diet, they see how unhealthy their food consumption is. Listen – don’t worry. I’m not going to tell you to track every single food and drink you eat for the rest of your life. But if you want to make a difference, try pledging to track your consumption for a few days. That will help you see exactly where you’re going wrong – and exactly what you can do to make a huge difference. Try using a calorie calculator online to track your foods. You’ll notice big changes that you wouldn’t have seen without it – so give it a shot! ☆☆☆☆☆ Focus on the way your clothes fit more than reading a scale As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser. That’s a better mark of progress. Measured around, your waistline should be less than 35 inches if you’re a woman or less than 40 inches if you’re a man to reduce heart and diabetes risks. ☆☆☆☆☆ Snack on dill pickles They have one calorie per slice. ☆☆☆☆☆ Hang out with health-focused friends Research shows that you’re more apt to eat better and exercise more if your friends and family are doing the same. ☆☆☆☆☆ Take larger steps

When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss, says Cameron McGarr, C.S.C.S. ☆☆☆☆☆ Rent motivation Once a week, watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running). ☆☆☆☆☆ Amp Up The Heat Filling up on spicy food when you’re already sweating may sound counterintuitive, but scientists present a solid case for how culinary heat can help us beat the heat — and the bulge. They call it "gustatory facial sweating.” It’s a phenomenon that suggests spicy foods trigger special nerve receptors in our mouths and thermosensors in our stomachs that cause us to sweat — the body’s way of releasing heat via evaporative cooling. You’ll get the same heat-up-cool-down effect from a hot cup of tea, but spicy summer foods have the added benefit of being rich in capsaicin, a fatburning compound found in chili peppers. ☆☆☆☆☆ Ask for a Window Seat When dining out, sit at a well lit table by a window. According to studies, those who park themselves in a dark booth are 80% more susceptible to ordering desserts. ☆☆☆☆☆ Avoid Drinking too Much Alcohol Most of the alcoholic beverages contain a lot of calories. If you like drinking beer or sweet cocktails, you should minimize that. However,

drinking a little bit of dry red wine can help with burning tummy fat, it has many benefits for the digestive and vascular system. It contains resveratrol that lowers the fat cell development around the waist and makes the metabolism faster. Drink a small glass of wine 3-4 times a week. ☆☆☆☆☆ Back off the beer It's called a "beer belly" for a reason. Boozy bubbles are a major cause of belly bloat, as anyone who's ever looked in the mirror after a few too many drinks can attest. But it's not just the carbonation that is the culprit. Alcohol can lead to an overgrowth of bad bacteria in your stomach, leading to gas, not to mention all the empty calories that are going straight to your waistline. Instead, skip the alcohol altogether or limit yourself to one serving per day. ☆☆☆☆☆ Be Positive Instead of talking about that you have just lost only a little weight, or you cannot do one more repetition, be proud of what you have already reached. Weight loss and strength training are not comfortable for most of the people. Always be positive! Speak about what you have already achieved. That is the only way you can keep yourself motivated. Don’t forget “Roman wasn’t built in a day.” Control Your Food Intake with Smaller Portions. If you want to lose weight, you need to eat less. An effortless way to regulate your food intake is to use smaller plates. Get rid of those huge bowls! ☆☆☆☆☆ Become a pro at probiotics Our gut microbiome controls far more than we give it credit for, which is why having your gut colonized with beneficial types of bacteria is so important. One way to do this is by taking a probiotic supplement. You can also make these 12 foods that boost good gut bacteria part of your everyday

diet. Not only can will this help you get sick less, feel happier, and ease digestion but it can also help you de-bloat, flattening out your tummy in the process. ☆☆☆☆☆ Best Ways to Lose Belly Fat with Abdominal Exercises From my experiences, most of the people still think that doing hundreds of crunches or sit ups work. Yes, maybe for those who already have lean midsection.Your aim with abs exercises is to strengthen and tone your abdominal muscles; you can hardly burn fat with them (although there are a few moves which support that as well such as mountain climbers). ☆☆☆☆☆ Boost Your Thermogenesis Lean proteins and cruciferous vegetables are more thermogenic than other types of foods meaning your body burns more calories digesting them, says Juan Carlos Santana, owner of the Institute of Human Performance in Boca Raton, Florida. “If most of your diet came from these two food sources, you’d work off a couple hundred calories per day just digesting your food— which is what you’d burn on an hour long walk. Ultimately this can help you decrease body fat,” he adds.For super-simple, easy-to-remember weight loss advice, check out these 50 Weight Loss Questions Answered in 5 Words or Less! ☆☆☆☆☆ Channel a toddler and refuse to eat your broccoli Cruciferous veggies are one of the healthiest vegetables you can eat, but unfortunately they're also the ones most likely to cause your tummy to inflate. Thanks to raffinose, a compound that produces extra gas as it breaks down, broccoli, cabbage, cauliflower and the like can seriously increase your waistline. But don't ditch them forever. Just save them for meals where you can wear loose pants. Here are other surprising foods that cause gas.

☆☆☆☆☆ Cheat Smart Some cheat meals are better than others. And a high-carbohydrate, moderate-protein meal, however “naughty,” can help you stay on track. The reason: Carbohydrates have the greatest influence on leptin levels, which help you burn fat and feel satisfied. And protein has the greatest influence on satiety because of its influence on appetite-regulating hormones and high thermic effect—the process of digesting protein requires more energy of your body than any other macronutrient. Need an example? How about a few rolls of sushi? Steak and a potato? Pancakes and an egg white omelet? Spaghetti and meatballs? The options are virtually unlimited. ☆☆☆☆☆ Choose Red Over Green It's the best color for weight loss. That means Pink Lady over Granny Smith, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color—calm the action of fat-storage genes. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes. And to lose even more flab around your middle—easily and rapidly—don't miss these essential 25 Best-Ever Nutrition Tips. ☆☆☆☆☆ Consider surgery No, we're not telling you that you need a tummy tuck (although that would flatten your belly, we suppose). Rather, there are several common health conditions that can make your belly bulge and until you fix the anatomical issues underneath, nothing else can flatten it out. For instance, many women have a diastisis recti, or separation of the abdominal muscles, after pregnancy. In about 25 percent of these women, the muscles never quite

come back together, leading to a permanent protrusion. Similarly, a hernia (congenital or from an injury) can also cause your belly to stick out. Both conditions can be resolved surgically. ☆☆☆☆☆ Crack an Egg A spatula, a carton of eggs and ten minutes on the clock is all you need to fry some serious flab. Eggs are one of the best sources of choline, a major fat-burning nutrient that helps turn off the genes responsible for belly-fat storage. Sunny side up, scrambled, hard-boiled, or fried—it doesn’t matter. Just set aside the time and whip yourself up a plate for breakfast, lunch or even dinner. Breakfast for dinner is a winner in our book. ☆☆☆☆☆ Cut the Crap “When you want to burn fat from your midsection it’s so important to first look at what you're eating,” says Kit Rich, celebrity trainer and co-owner of SHIFT by Dana Perri. “Before anything else, decrease the amount of sugar, alcohol and processed, starchy foods in your diet. Then replace these foods with high-protein foods and healthy fats like butter, ghee and coconut oil. Not only will this strategy boost satiety, which aids weight loss, it will also help the body burn fat.” ☆☆☆☆☆ Debloat Good news: You might not be as flabby around the middle as you think, says Roberts. “Many people are just bloated,” he says. Focusing on eliminating your bloat can work wonders in terms of achieving a flatter stomach. Some people may need to cut out gluten, while others will see results when they eliminate dairy, he says. And then there are people who without sensitivities who can see results by simply reducing their salt intake and eating foods high in potassium, a powerful mineral that’s been shown

help the body rid itself of excess sodium. Bananas, avocados and fresh figs are all potent sources of the nutrient. ☆☆☆☆☆ Determination Determination. If you wish to reduce the fat on your tummy and have a beautiful, ripped flat stomach, you have to work for it! Determine yourself that you will do your best to reach your goals, see yourself as if you have that great looking tummy. Never forget “Rome was not built in a day!” There a shortcuts like supplements but they will not work for long. ☆☆☆☆☆ Dial Up The Intensity “If you are looking to lose weight, then cranking up your workouts is key,” says Certified Personal Trainer Jess Horton. “Weather your workout is 45 minutes or an hour, adding bursts of a raised heart rate increases the quality of your workout and puts your body into fat burning mode. Alternating pushups, sprints, crunches, and burpees on a repeat sequence will put the body into fat-burning mode,” she explains. ☆☆☆☆☆ Ditch Diet If you want to get a six-pack, you should cut out sugary beverages and replace them with diet versions, right? Wrong. Recent studies have found an association between the consumption of diet sodas and a wider waist circumference. What’s more, diet soda drinkers have a higher percentage of belly flab than those who don’t sip the beverage, a study in the journal Obesity found. Why? Researchers think diet soda drinkers may overestimate how many calories they’re “saving,” then overeat. ☆☆☆☆☆ Ditch the Juice

It’s natural! It’s packed with Vitamin C! It comes from Florida! What could be wrong? Well, although 100 percent fruit juice is a better pick than sugary drinks like Sunny D, even the all-natural stuff still packs up to 36 grams of sugar per cup—or about what you’d get from popping 4 Krispy Kreme glazed donuts into a blender and hitting frappé. What’s more, most of the sweetness in juice comes from fructose, a type of sugar associated with the development of visceral adipose tissue—yep, that’s belly fat. ☆☆☆☆☆ Do compound movements Do compound movements, I mean those which do not only focus only on your abs but also you have to use more muscles. As a result, your body will burn more calories. Good ones are burpees, mountain climbers and standing core exercises. ☆☆☆☆☆ Don’t Rely On Your Workouts “If you already have a regular exercise regimen and aren't seeing the fatloss results you want, it's probably what you’re putting in your mouth that's holding you back, says Justin Thomas Sanchez, Reebok Sponsored Athlete and trainer at Drill Fitness in NYC. “I’m known for telling my clients that they're flushing their money down the toilet if they pay me to train them and aren't sticking to their diet. Results are 70% nutrition and 30% fitness,” he adds. ☆☆☆☆☆ Drink enough water Water has a lot of health benefits, and dehydration is one of the main reasons for common diseases. Furthermore, when we are thirsty we usually confuse thirst with hunger. Therefore, we eat something which means extra calories. ☆☆☆☆☆

Drink the right things Drink the right things. If you desire to get rid of belly fat, forget soda and other sweet beverages, even most of the alcohols. They are high in calories because of the sugar and have no nutritional value. They are just pure calories. However, a glass of dry wine is OK. ☆☆☆☆☆ Drink Water Cold water helps to increase the metabolic rate of your body. This way it burns more calories. Personally, I think there is nothing better than drinking mineral water. Get rid of those sweet, artificial beverages. Green tea is another alternative as it contains components that support fat burning. An easy way to boost your metabolism is to have a big glass of lemon water in the morning. lemon-water-to-lose-belly-fat ☆☆☆☆☆ Eat Before Bed “Getting a good dose of morning protein—about 15 to 30 grams—and perhaps right before bed can maximize lean body mass,” says registered dietitian nutritionist Jennifer McDaniel. “However, this must be in conjunction with strength training and adequate calorie intake,” she adds. ☆☆☆☆☆ Eat Cherries Tart cherries have been shown to benefit heart health as well as body weight, in a study on obese rats. A 12-week study by the University of Michigan found that rats fed antioxidant-rich tart cherries showed a 9 percent belly fat reduction over rats fed a “Western diet.” Moreover, the researchers noted that the cherry consumption had profound ability to alter the expression of fat genes. ☆☆☆☆☆

Eat Fiber-rich Meals There is no doubt that your meals should contain fruits and vegetables. They contain a lot of dietary fibers that suppress your appetite. Besides, they contain lots of minerals and vitamins. ☆☆☆☆☆ Eat in Restaurants Fewer Times It is a fact that most of the restaurants, and not just the fast food ones, use too much oil and materials that are full of calories and other substances that are bad for you. Eat less in restaurants or choose the one wisely. If you have enough time, learn how to cook. If you make your meals on your own, you will know what it contains. You can control what sorts of ingredients you will use more and less. To go one step further, you can make your drinks and juices. Most of the juices we buy contain unwanted chemicals and a lot of sugar. If you prepare your drinks, you can use bio fruits and vegetables without adding any sugar. It may not be as delicious, but certainly healthier. ☆☆☆☆☆ Eat more protein About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs. ☆☆☆☆☆ Eat more protein Eat more protein-rich foods. Most of us consume too much carb and fat, but not enough protein. This nutrient is harder to be broken down than other nutrients. Consequently, your body needs more energy. The best sources of protein are lean meat, legumes and see food. ☆☆☆☆☆

Eat more soups Eat more soups. Soups fill your tummy faster and usually lower in calories. ☆☆☆☆☆ Eat More than Times a Day It is a misconception that we should eat 3 times a day. If you want to lose weight, you need to eat 5-6 times a day. Of course, the portions must be smaller and should contain the beneficial nutrients, vitamins, and minerals. Eating 4-5 times a day helps to keep the level of your metabolism high. This habit also regulates your sugar level, and you will have enough energy for the entire day. ☆☆☆☆☆ Eat more than times a day Eat more than 3 times a day. Having a healthy snack between the main meals helps to increase metabolism which supports calorie burning. Here are some healthy and delicious snacking ideas. ☆☆☆☆☆ Eat Only If you are Really Hungry In the modern world we are eating even if we are not hungry. It is a just a bad habit. We eat if we are happy or sad. All the time. It is one of the first habits you have to get rid of. What have I done to avoid this bad habit? I just rarely buy those tempting things such as chips, chocolate, etc. It is hard not to eat junk if you open the kitchen cupboard or the fridge and they are stuffed with trash. And when I crave, I have a glass of water or some fresh vegetables or fruits instead. ☆☆☆☆☆ Eat Organic Food

Try to eat fresh vegetables and fruits that are grown in bio farms. In many cases, those products are not so beautiful, but natural. Have you ever thought about why those veggies and fruits are so beautiful which you usually see in the large stores? Unfortunately, most of the farms use a lot of chemicals to grow big and beautiful products. If you can afford, go to bio shops and buy organic products there. I always purchase fruits from the local market from sellers whom I trust. ☆☆☆☆☆ Eat Slowly It has been proved that those who eat faster take in more foods than the ones who do not. Take time to chew your meals totally. It has positive effects on your digestive system, and the nutrients can assimilate better. ☆☆☆☆☆ Eat whole grains Eat whole grains. Instead of having refined consume whole grains that are rich in beneficial carbs, fiber as well minerals. ☆☆☆☆☆ Eat Your Biggest Meal Post Workout After an intense weight workout, your body needs carbs and starches to replenish blood-sugar levels and stop the breakdown of muscle. This is also the time when your insulin sensitivity and metabolism are at their highest. Enjoying your biggest meal when your body is craving energy and cutting back on the rest of your meals throughout the day will minimize any unwanted fat gains. ☆☆☆☆☆ Exercises to Lose Belly Fat As I mentioned before the most critical factor is what you eat and the second is exercising.

☆☆☆☆☆ Fill up on fiber Fibrous foods are as close to a "miracle belly flattening pill" as we have. Fruits, vegetables, and whole grains, particularly those high in soluble fiber, have been proven to reduce fat around your midsection. In addition, these foods fill you up so you eat less, flattening your stomach over time. ☆☆☆☆☆ Follow these eating tips to burn fat Never skip breakfast. It is the most important meal of the day. After getting up, your body needs nutrients and energy to start the day. But you should have a wholesome breakfast with protein, beneficial carbs, vitamins, minerals and fatty acids, and we must not forget about the intake of enough fluids. You can find a lot of healthy breakfast recipes here. Have fiber rich meals. It is a proven fact that fiber supports weight loss. Fiber rich foods make you satisfied faster and for a longer time. This way you consume less food which means fewer calorie intake. Best sources are fruits, vegetables, and whole grains. You can learn more about fiber here. Consume foods which are low in calories. Unfortunately, most of the foods we consume, especially the ones you buy, are high in bad carbohydrates and fats, not to mention the chemicals they contain. You can prepare low-calorie meals by boiling veggies and lean meat, but there are thousands of recipes out there. Tip I recommend this book for great recipes: The Skinnytaste Cookbook: Light on Calories, Big on Flavor ☆☆☆☆☆ Forget your TV, PC and Mobile Many people spend too much time in front of the TV, computer and with their mobile. The big problem is that these activities are usually useless. We do things on these devices without any good reasons. Forget them! Go out. Walk with your spouse and children. Be with them! Try to find outdoor

activities that you like. These are easy cardio workouts and help to reduce stress. If you can forget those devices, you will lose weight and be more trained. Plus, it has benefits for your relationships. ☆☆☆☆☆ Get a Partner to Do Workouts and Diet Together Doing exercises together is more fun. You can help each other to get the most from the training sessions. You can motivate each other by talking about your progress and sharing your experiences. You can also do a competition together on who lose weight faster or who can reach a training goal. It is easier to follow a healthy lifestyle together. ☆☆☆☆☆ Get down to business in the bathroom Nearly 20 percent of Americans suffer from chronic constipation (here are some common constipation causes) and being perpetually backed up can affect your whole body, including uncomfortable bloating and swelling in your stomach. Test which of these constipation home remedies works for you so you don't have to suffer anymore. ☆☆☆☆☆ Get More Fiber Ask any diet expert what they think about fiber, and they’re bound to tell you it’s an imperative part of any fat-loss plan. “According to research from Wake Forest Baptist Medical Center, eating foods rich in soluble fiber, like oatmeal (one of the Best Carbs for Weight Loss), apples and beans, can reduce belly fat, says McDaniel. Weight management specialist Sarah Koszyk, who’s also a big proponent of eating fiber for fat loss, suggests eating berries. ““Berries like blueberries and raspberries are packed with fiber, low in sugar and calories, and chock-full of vitamins,” she says.” ☆☆☆☆☆

Get More Zzz’s Believe it or not, sleeping, dieting and training are equally important when it comes to sculpting a sick set of abs. No matter how many calories you cut or miles you log, it won’t get you anywhere near your goal unless you’re also getting enough sleep. In fact, losing a mere hour of shut-eye over the course of three days has been shown to negatively impact the body’s hunger hormone, ghrelin, increasing the number of calories you’re bound to consume each day. Researchers also say that skimping on sleep increases the odds you’ll wind up munching on junk food, especially at night, which can make it difficult to get chiseled abs. Conversely, quality sleep fuels the production of fat-burning hormones that can help you get you that washboard stomach you’ve been working for. ☆☆☆☆☆ Get Organized While meal prep is considered a tedious task, sticking to homemade, wholesome meals are key to fat loss success says John Rowley, Certified Personal Trainer and International Sports Sciences Association Director of Wellness. John suggests organizing your grocery list on the weekend and planning each meal out for the week so that when it comes time to cook, you’re ready to roll—and less tempted to indulge in a quick fix on the way home. No time to cook? “Invest in a crockpot. Just add the ingredients in before heading out for the day, and come home to a healthy masterpiece.” ☆☆☆☆☆ Get rid of MSG Foods Unfortunately, most of the things we eat contains MSG (monosodium glutamate). All the highly processed foods contain this substance. It harms not only your body but also helps abdominal fat generation. Try to avoid processed foods as much as you can, and eat raw things. Never Forget the Reasons Why You Want to Lose Weight. There are many reasons why we want to lose weight. Mainly, because we want to be healthier, or we want to

be slim. To keep going on, list the reasons why you want to burn fat. Put that list in a place where you can see every day. You can also choose somebody to be your hero whom you would like to follow and put his picture next to your list. These little tricks help you to be motivated. ☆☆☆☆☆ Get your hormones checked Out-of-whack hormones have all kinds of uncomfortable side effects and belly bloat is one of them. There's a reason that bloating is one of the primary complaints women have during menopause! While you can't turn back the clock and reclaim the hormone profile of your 20's, you can make sure you're within the normal range—something your doctor can check for you. (Before your appointment, know these signs of a thyroid disorder). In the meantime, eating right and exercising are natural ways to balance your hormones. ☆☆☆☆☆ Go Wild The equation is simple: Protein builds muscle. More muscle = more fat burning. And fish is one of the healthiest sources of lean protein— especially wild salmon, says dietitian Lauren Minchen. It’s a rich source of anti-inflammatory omega-3 fatty acids, which fuel fat burning, block fat storage and aid weight loss, she explains. But that’s not all: “Getting enough protein and healthy fat also helps to reduce cravings and has been shown to help keep weight off for longer,” adds Spokesperson for the Academy of Nutrition and Dietetics Alissa Rumsey. Just make sure you're buying the right kind of fish by reading this special report: 8 Mistakes You're Making When Buying Salmon! ☆☆☆☆☆ Grab a Melon

Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation. It’s also one of the 50 Best Foods for Your Sex Lifee—so load up! ☆☆☆☆☆ Guzzle water Whereas many beverages can increase your waistline (see above), there is one that is guaranteed to trim your tummy: water. Drinking plain ol' H2O works because staying fully hydrated tells your body it's okay to release any extra water it's retaining, decreasing the accompanying bloat. Plus, drinking water has been proven to reduce cravings for sweets, lower your appetite, and help you feel satiated faster. ☆☆☆☆☆ Have Breakfast Wisely Breakfast is the time when you can eat without control. The problem is that most people eat foods that are full of sugar. They eat too many low-quality carbs. Instead of that have breakfasts that are full of protein, healthy fats, and carbs. Eat ham, eggs, bacon with veggies. Drink milk and home made juices. These foods contain all the nutrients you need and give energy for the whole morning. Furthermore, because of the protein your metabolism will be faster, and that leads to weight loss. Watch the video for healthy breakfast ideas ☆☆☆☆☆ Have healthy fats Have healthy fats. As you probably know, there are good and bad fatty acids. The good ones are the unsaturated ones that can be found in olive oil or fish oil. Good ones have a lot of health benefits besides weight loss. You

should avoid foods which are high in trans fat which is responsible for many illnesses such as heart diseases and visceral fat. ☆☆☆☆☆ Hit the Hills “One of the best ways to build endurance, strength and burn fat during a workout is through high-intensity treadmill power training,” says Jimmy Minardi of Minardi Training. Here’s how: Start the treadmill speed at a slow jog, and once you’re warm, gradually increase the incline to 15%, keeping the speed the same, explains Minardi. After 45 seconds at 15%, start lowering the treadmill and continue to run until it’s completely flat. Do five intervals with a 3 to 5 minute rest in between each, or until your heart rate has returned to normal. ☆☆☆☆☆ Hydrate “One of the most under-appreciated magic fat-burning elixirs is water,” says Ajia Cherry, personal trainer and Founder at Functional Innovative Training. “As soon as you wake up in the morning, grab a glass. Every time you eat, drink a full glass of water before and during bites. The more water you drink, the fuller you will feel, the easier it is to cut back on unnecessary calories. That's an essential element of weight and fat loss,” she explains. Other trainers concur. “Every chemical reaction in your body needs water,” celebrity trainer and creator of Methodology X Dan Roberts notes. “Even if you're just mildly dehydrated, that could affect your fat metabolism and your performance in the gym.” ☆☆☆☆☆ Keep a Diary When a client is looking to shed fat, registered dietitian and personal train Jim White will often suggest that they keep a food journal. “This really makes a person more aware of what and how much they’re eating and

prevents mindless munching,” says White. “Food diaries also help people identify areas where they can make changes that will help them lose weight and inches. Food diaries can also help people discover patterns that lead to overeating.” ☆☆☆☆☆ Keep Your Mind Healthy and Determined The final factors of losing belly fat is about mental circumstances. ☆☆☆☆☆ Lack of physical Lack of physical activity and exercising. Regular working out boosts your metabolism and helps to burn calories, not to mention the several other health benefits. If you sit too much and do not move enough, you will hardly lose weight in the long term even if you are on a balanced diet plan. ☆☆☆☆☆ Listen to your mom and stop chewing with your mouth open First, it's gross. Second, chewing while breathing through your mouth can make you swallow as much air as food, causing your belly to inflate. Learning proper table manners will not only help you keep a trimmer tummy but will also make your friends and family much happier. Here are other common causes of a bloated belly. ☆☆☆☆☆ Look for Leucine Foods rich in the amino acid leucine can help build the lean muscle mass that’s needed to trim excess fat from your frame. Leucine is one of the most important amino acids to consume to develop lean muscle mass, says McDaniel. It literally jumpstarts the process. Great sources of the nutrient include beef, chicken, pork, tuna, milk, peanuts, lentils and eggs. ☆☆☆☆☆

Make Like Mrs Dash As for fresh herbs, a study in the journal Flavour found participants ate significantly less of a wildly aromatic dish than a mildly scented variety. Adding herbs and sodium-free spice blends is an easy take advantage of sensory illusion that you’re indulging in something rich—without adding any fat or calories to your plate. ☆☆☆☆☆ Make Soup “Studies suggest a cup of broth-based vegetable soup consumed just prior to a meal can help curb appetite and reduce the total amount of calories consumed,” says Christine M. Palumbo, a Chicago-based dietitian. In the long run, this can aid weight loss, which will help give you that lean look you crave. ☆☆☆☆☆ Make Time for Tea "We’ve all heard about the benefits of drinking green tea, but matcha green tea takes it to a whole new level,” says Kristen Carlucci Haase RDN. “It has far more EGCG (an antioxidant that boosts levels of CCK, a hungerquelling hormone) than standard green tea, and one study also found that drinking the stuff after exercise can increase your fat burn by up to 25%,” she says. “Try a hot cup of matcha green tea or matcha latte made with almond or cow’s milk for a delicious afternoon pick-me-up.” And speaking of tea, we at Eat This, Not That! love tea so much, we made it part of our bestselling new diet plan, The 7-Day Flat-Belly Tea Cleanse. Test panelists lost up to 10 pounds in one week! ☆☆☆☆☆ Mix Things Up

When fat loss is the goal, planning a good mix of workouts is key. Gary suggests incorporating a combination of strength training, high- and moderate-intensity cardio and something to help relax the muscles. “I’ll train my clients hard on the strength training and high-intensity cardio side of things, then suggest they get to a good yoga or pilates class and fit in a run or sign up for a spin class,” he says. ☆☆☆☆☆ Move More “When a client comes to me looking to go down a size or lose fat around their midsection, I’ll often suggest that they do more cardio,” says Cherry. “Many assume that they need to increase their number of abdominal exercises, but the reality is cardio is the most effective strategy—and it doesn’t all have to take place in the gym. Walk more, take the stairs, get up every hour at work. All this extra movement will help to strip away the layers of fat covering your abdominal muscles.” ☆☆☆☆☆ Move the salt shaker off your table Salt, in moderation, is a good thing—the mineral is necessary for a healthy heart and brain. But too much salt and you'll retain water, bloating up like a water balloon. Cutting salt is one of the primary ways to drop extra water weight (one reason you may see a big weight loss when starting a new diet!). Move the salt shaker off your table so you'll get out of the habit of routinely salting all your food. Then if you taste your food and still really want salt you can still stand up and get some. ☆☆☆☆☆ Move up your bedtime Americans are getting less sleep than ever these days and it's taking a toll on our health—most visibly on our waistlines. Losing just 30 minutes of sleep per night can make you gain weight, according to a study done by the

Endocrine Society. Worse, that weight is more likely to go straight to your tummy. Instead, the researchers found, the best sleep cycle is one that follows your natural circadian rhythms, which means sleeping and waking around the same time as the sun. ☆☆☆☆☆ Nosh More Often “Eating every two to three hours is crucial when you’re trying to drop a size,” says Lori-Ann Marchese, fitness celebrity and owner of Body Construct LLC. “This ensures your metabolism is humming at all times.” Not sure what to nosh on? Make some of these 29 Best-Ever Proteins for Weight Loss part of your weekly lineup. ☆☆☆☆☆ Nosh on Nuts “Nuts like pistachios aid in fat loss because they’re a good source of protein and fiber, says Tammy Lakatos Shames, RDN, CDN, CFT, co-author of The Nutrition Twins' Veggie Cure. “These nutrients stave off hunger and ward off energy crashes that lead to sugar cravings and binges. Plus, they're one of the lowest-calorie nuts. I suggest opting for the in-shell variety. Seeing the leftover shells is a visual reminder of how much you’ve already eaten, which can potentially curb your intake,” she adds. ☆☆☆☆☆ Not doing the Not doing the right amount and types of exercises. If you have abs workouts and cannot see results, you should consider replacing some of the moves you do with more efficient ones and change the number of reps and sets. ☆☆☆☆☆ Pass on processed food

Processed foods are one of the biggest sources of salt in Americans' diets— and the scary part is you probably don't even realize it. Because of the way these addictive foods are formulated, salt is hidden in everything from soups to pasta sauces to even sweet things like boxed cakes. Swap out processed foods in favor of fresh fare and your tummy will thank you. Not only will you lose the salt-bloat but you'll also lose the extra empty calories and lose weight. ☆☆☆☆☆ Pay Attention to Snacks Most of the snacks we eat while we watch TV are full of artificial components and calories. These are typical junk foods. I know, it is so fabulous to sit and chew something, but they are one of the main reasons for obesity. Get rid of snacking processed junk and eat vegetables, fruits, nuts, yogurt, etc. It may be hard at first, but you will get used to it. ☆☆☆☆☆ Perfect your posture Want a flatter stomach in two seconds? Stand up straight! Slouching emphasizes belly rolls but straightening your spine elongates your whole body, making you look taller and sleeker. Want to go even flatter for a picture? Use the old modeling trick and arch your back slightly—this will pull your skin tighter across your stomach while moving it farther away from the camera, making it look slightly smaller. Yeah, it's a temporary fix but good posture offers many health benefits beyond looking good. ☆☆☆☆☆ Plan to Cheat If you’re going out to dinner or drinks over the weekend, you usually know ahead of time, which is good news for your waistline. This allows you to plan ahead and make smart diet decisions throughout the week. “One meal won’t kill you goals, but being consistently inconsistent will. Get constant

with good habits and plan ahead if you’re going to cheat,” says Kelvin Gary, founder of New York City's Body Space Fitness. ☆☆☆☆☆ Put a fruit bowl in the middle of your counter Fruits like berries, cherries, apples, and oranges are high in quercetin, a natural compound that reduces inflammation in the belly. And if you put a bowl of the good stuff right where you can see it in your kitchen, you're more likely to reach for it when you want a snack. Or try making delicious fruit smoothies for breakfast. ☆☆☆☆☆ Quit smoking Do you really need another reason to drop the cancer sticks? Fine: Smoking is making you fat. Not only does lighting up not help you stay slim—an alltoo-common myth about smoking—but people who smoke have a higher concentration of fat around their midsection. It's time to say sayonara to cigarettes. ☆☆☆☆☆ Refuse to Give Up “Trying to lose fat can be very stressful, and depending on the goal at hand, it can take weeks, months or years to see the results you want,” says Marchese. “Being consistent and determined and refusing to give up is everything if you want to be successful.” Some days will be easier than others, which is to be expected, but it’s important to celebrate your wins— so long as it’s not with sweets. Hit the gym four days a week all month long? Why not treat yourself to a massage or a new pair of sneakers? Those are gifts to yourself that will keep you on track towards success. ☆☆☆☆☆ Relax

Even if you eat well and exercise, constantly pulling your hair out can prevent your abs from showing. When we stress out, the body starts pumping out the hormone cortisol, which encourages the body to store cholesterol-raising fat around the midsection. The good news is that vitamin C-rich foods like peppers, broccoli and Brussels sprouts can help keep you trim. How does eating the produce squash stress? According to German researchers, the nutrient can lower levels of cortisol during stressful situations, helping those abs take center stage. ☆☆☆☆☆ Rethink your drink Want a flatter stomach? Look in your glass—milk and soda are two major causes of tummy inflation. Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy, which means that your glass of warm milk before bed may be the reason you wake up with too-tight pajamas. These are signs you might be lactose intolerant. And when it comes to soda, both regular and diet are belly busters both from the sweeteners used and the carbonation. Try eliminating these from your diet and see if it helps flatten your tummy. ☆☆☆☆☆ Scan For Trans “Diets rich in trans fats not only promote belly fat but also mobilize fat stored in other areas of the body to the stomach,” explains McDaniel. “Sources of trans fats include vegetable shortenings, processed baked goods such as cookies and crackers and fried foods. Avoid foods that contain the ingredient “partially hydrogenated oil” in the ingredient list at all costs,” she cautions. ☆☆☆☆☆ Set Achievable Goals

Having short, medium and long-term goals is vital. But you should always set ones that you can achieve. If you set goals that are too hard, and you fail, the motivation goes away quickly. As it is said, “Dream big, but start small!” ☆☆☆☆☆ Skip Happy Hour Unfortunately for beer lovers, a six-pack of cold ones and six-pack abs are mutually exclusive. “My clients repeatedly hear my reminders that I can't help them out-train their poor nutritional and lifestyle choices, and this includes drinking alcohol,” says Horton. When you down a drink, be it beer, wine or liquor, your body has to break down the alcohol before it can process all the other food in your system. This slows down the metabolic process, and can make it difficult to strip away the layer of fat that’s covering your abs. What’s more, research suggests that consuming just half a drink (a 6-ounce beer, a 2.5-ounce glass of wine or half a shot of liquor) can significantly increase appetite and the number of calories you subsequently consume—even if you still feel stone-cold sober. The bottom line: Ditch the booze if you really want to see your abs shine through. ☆☆☆☆☆ Skip Reduced Fat Yes, you read that right! “Get rid of your low-fat and fat-free yogurts, milk, and cheeses. Full-fat dairy (and many of these 20 Best Full-Fat Foods for Weight Loss) contains anti-inflammatory fatty acids, like butyrate and conjugated linolenic acid (CLA), that can support healthy metabolic function and fat-burning, says Minchen. “Additionally, full-fat dairy contains vitamins A and K, two vitamins that need fats to be absorbed and metabolized.” However, fair warning: full-fat products do carry more calories, so be sure to cut back elsewhere so you don’t up your total calorie count. ☆☆☆☆☆

Sleep Enough If you do not sleep enough, your metabolism slows down. On top of that, if you are tired your body needs compensation. And how we compensate ourselves? We start eating or drinking something sweet or munch on a packet of chips. We also must not forget that if you are tired you will not be able to do your training session effectively, or even worse you are more willing to neglect it. So, have at least 8 hours undisturbed sleep each day. ☆☆☆☆☆ Sleep enough Sleep enough! A recent study has revealed that even 30 minutes less sleeping can cause weight gain. The reason is that if we are tired and sleepy we want to compensate ourselves somehow and in most of the cases we eat something. In addition, lack of sleeping can cause many mental and physical problems. For example, your muscles cannot recover after working out. ☆☆☆☆☆ Slow metabolism that can be cured by proper exercising and consuming the right types of foods. ☆☆☆☆☆ Snack in the Afternoon Americans are serial snackers. In fact, about two-thirds of adults snack at least twice a day, according to a study by the U.S Department of Agriculture—a habit researchers associate with the accumulation of belly fat. But you don’t have to go snackless to snack less. Just watch the clock. A study published in the Journal of the American Dietetic Associationfound that mid-morning snackers tended to consume more throughout the day than afternoon snackers. Afternoon snackers, on the other hand, tend to choose

good snacks. Afternoon munching was associated with a slightly higher intake of filling fiber and fruits and vegetables. And speaking of snacks, be sure you’re noshing on some of these 50 Best Snacks for Weight Loss. ☆☆☆☆☆ Spice up your life Fennel, peppermint, and ginger have all been shown in research studies to have calming effects on the belly. They work by enhancing digestive enzymes so your food gets moved through your system faster. And fastermoving food means a flatter tummy. In addition, peppermint reduces cramping and gas, ginger helps with nausea and inflammation, and fennel is a diuretic to help you stop retaining water. Here are other home remedies to help an upset stomach. ☆☆☆☆☆ Spit out your gum Many people chew gum as a way to stifle cravings or prevent mindless eating but this tactic may have an unfortunate side effect: belly bloat. Everyone naturally swallows a small amount of air when they chew but it's magnified for people who chew gum, which causes gas and bloating. In addition, some artificial sweeteners have been shown to increase your appetite for junk food, so gum could be increasing your waistline on two fronts. ☆☆☆☆☆ Sprinkle Something Sweet Cinnamon contains powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity. An animal study printed in Archives of Biochemistry and Biophysics showed that the addition of dietary cinnamon reduced the accumulation of belly fat. Add it to your overnight oats or sprinkle some in your coffee to reap the benefits. ☆☆☆☆☆

Stock Up on Hemp “Omega 3 fatty acids found in wild salmon, walnuts, chia and hemp seeds increase lipolysis so you lose fat instead of storing it,” says Slayton. ☆☆☆☆☆ Stop Being Fake When you’re trying to flatten your stomach, reducing your intake of artificial sweeteners, sugar alcohols and sugar substitutes can help, notes Shay Kostabi, Master Trainer and Creative Director for ReXist360 Resistance Training Systems. “These sneaky devils can wreak havoc on your whole digestive system, which can cause weight gain and bloating. To nix bloating in the long run, Kostabi suggests eliminating the sweeteners altogether. They can be hiding in everything from protein bars to gum, so be sure to read labels carefully. For immediate deflation, she suggests increasing your water intake. Though any H20 will get the job done, she’s a big fan of Essentia, an electrolyte-enhanced water that comes in a BPA-free bottle. ☆☆☆☆☆ Stress Many studies have proved that stress enhances abdominal fat generation. ☆☆☆☆☆ Stuff Your Sandwiches Full Of Vegetables In case you make a sandwich, hamburger or anything like that, you should stuff them with greens such as tomatoes, cucumbers, paprika, etc. Fresh fruits and vegetables are critical parts of a healthy diet. Tomatoes are especially beneficial since they contain certain substances, which control hunger. Use only a little mayonnaise, ketchup, etc., they are full of calories and have lean meat. ☆☆☆☆☆

Take a chill pill Stress skyrockets your levels of cortisol, often called "the belly fat" hormone because it signals to the body to store fat around your waist. Add the daily stressors of living our modern lifestyle and you can see how cortisol can be constantly coursing through your veins. This perma-stress mode isn't good for a lot of healthy reasons, your tummy being just one of them, so it's important to take time every day to de-stress. Yoga, meditation, walking, journaling, doing a hands-on hobby, or playing a musical instrument are all great time-tested methods. (Hint: Know what isn't? Watching television. The boob tube actually increases your levels of cortisol!) ☆☆☆☆☆ Tame your sweet tooth Sugary treats, while obviously delicious, aren't very good for our bodies— and that includes our tummies. Not only do the added calories add inches to our waistlines, but sugar overload leads to insulin resistance, which tells the body to store extra fat around the waist. But that's long-term stuff. Sugar also bloats your tummy in the short-term by feeding the bad bacteria in your gut, leading to extra gas. When it comes to flattening your belly, nixing sugar is one of the best things you can do. Here are clear signs you're eating too much sugar. ☆☆☆☆☆ There is no need There is no need to train your abs every day as some fitness gurus recommend it. Those muscles need resting as well. Instead, focus more on your cardio workouts. ☆☆☆☆☆ Throw Out Your Forks

“While it’s far from conventional, replacing your fork with chopsticks is a simple way to slow down the eating process, which will help you take in less food,” says celebrity personal trainer and diet expert Jay Cardiello. “It takes approximately 20 minutes for your brain to register if you're full, and using a fork is an easy way to overload your stomach. Using chopsticks will help you slow down.” ☆☆☆☆☆ Tip Firstly, I would like to ask you something. Which burns more calories? 100 crunches or 4 miles walking? Of course, walking burns more. If would like to burn calories and with that fat you need to do cardio training. There are many efficient cardio workouts out there. Personally, I recommend walking, jogging and running. In the video below you can learn how many calories are burned with various activities. ☆☆☆☆☆ Treat irritable bowel syndrome IBS, or irritable bowel syndrome, is the most common gastrointestinal disorder. IBS symptomsinclude nausea, diarrhea, constipation, stomach pain, and bloating—So. Much. Bloating. While the causes aren't all known, it's thought to be linked to lifestyle factors like diet, exercise, hormones, and stress. These natural remedies for IBS can help. Sufferers often find that making changes in these areas eliminates or reduces their IBS (and their stomach circumference!). ☆☆☆☆☆ Try Circuit Training Replace your weekly cardio session with circuit resistance training to whittle your middle. “High-intensity circuit training with dynamic movements is one of my favorite ways to build muscle and burn fat all over the body, says Rich. “There is no possible way to spot-reduce fat, so it’s

important to train the entire body to lose fat overall. Performing moves like burpees, jump squats, mountain climbers and fast push-ups are great examples. If you have 40 minutes to work out, do twenty minutes of cardio and twenty minutes of circuit resistance training. You’re sure to see the difference in your body.” ☆☆☆☆☆ Try more Try more types of exercises with and without equipment and test which works you the best. ☆☆☆☆☆ Try to get rid Try to get rid of stress and depression. If we have mental problems, we want to get some happiness and eating is a great method for that. If you workout regularly it is an excellent way to get rid of this bad feeling, but yoga and meditation can also help. ☆☆☆☆☆ Try Vinegar Try adding apple cider vinegar to your daily diet. “Foods that help keep blood sugar stable aid fat loss,” says Lauren Slayton, MS RD founder of Foodtrainer in NYC. “When blood sugar rises, insulin is secreted. The more insulin secreted, the more fat we store.” Slayton recommends mixing 1 tablespoon ACV in water and topping it with a little cinnamon, while Bonnie Micheli and Tracy Roemer, Co-Founders of Shred415, like to mix hot water with 1 tablespoon of apple cider vinegar, ½ tablespoon of lemon juice and 1 teaspoon of honey. “It suppresses your appetite and reduces water retention,” they explain. ☆☆☆☆☆ Turn off your electronics

Your phone, tablet, and television may be affecting your waist size in more ways that one. Obviously if you're sitting on electronics then you're not moving around and burning calories. But the effects go beyond just energy. Blue light from electronic screens can disrupt your circadian rhythms; so our addiction to electronics is reducing our sleep as people favor Netflix-bingeing to bed. Both of these effects have been linked to higher levels of belly fat. ☆☆☆☆☆ Wear shaping underwear Spanx are maybe no one's idea of a good time, but sometimes you just need a little extra (firm) help to flatten your tummy to wear your favorite dress or for a special evening out. And there's nothing wrong with turning to technology to help you get there. Body shaping undergarments have come a long way in the past few years with more breathable fabrics and styles for both men and women. ☆☆☆☆☆ Work your entire core Your core is not just your rectus abdominis, but your lower back, internal and external obliques, and transversus abdominis. All of them must be trained. Thus you need to perform more types of exercises. Do core workouts in which you need to use your lower body such as different leg raises. ☆☆☆☆☆ You consume You consume unhealthy foods. What you eat is also crucial even if you do not take in more calories than your body needs. Processed products with no nutritional value are one of the main reasons of visceral fat. Several studies have proved that. ☆☆☆☆☆

Your Dinner Should be Hours Before Going to Bed This was my biggest mistake. When we sleep, the metabolic rate is slower. If you eat just before going to bed, your body accumulates the additional nutrients and transforms it to body fat. If you go to sleep at 10, have dinner before 7. ☆☆☆☆☆ Your genes Your genes must be mentioned as well. All of us have various body types, and if you are an endomorph, you come with a wider waist and your body more likely to store fat. ☆☆☆☆☆

CHAPTER 4

Weight Loss Tips At Home Don't keep junk food in your kitchen. If it's not there, you can't be tempted by it. ☆☆☆☆☆ At Home Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of the time. ☆☆☆☆☆ At Home Keep a food journal, and e-mail it every night to a friend or family member. The accountability will keep you honest. ☆☆☆☆☆ At Home Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals. ☆☆☆☆☆ At Home Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking. ☆☆☆☆☆ At Home

Put a big chalkboard up in the kitchen to jot down your weekly meal plan or one of these inspirational sayings. ☆☆☆☆☆ At Home Take time once a week to plan out and shop for meals and snacks so you're prepared whenever hunger strikes. ☆☆☆☆☆ At Home When boredom, depression, or stress causes cravings, find a nonfood way to satisfy them, such as going for a walk, calling a friend, taking a bath, reading a book, or doing some yoga. ☆☆☆☆☆ At Work Brush your teeth right after each meal and snack to avoid noshing on your co-worker's bowl of candy. ☆☆☆☆☆ At Work Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite. ☆☆☆☆☆ At Work Keep a reusable water bottle on your desk to sip often. Staying hydrating can satiate hunger and cravings, reduce bloating, and keep you more alert. ☆☆☆☆☆ At Work

Keep healthier dessert options on-hand so you have something to enjoy during office birthdays and other celebrations. ☆☆☆☆☆ At Work Set up reminders on your computer or phone every hour to encourage yourself to get up, walk around, and stretch. ☆☆☆☆☆ At Work Share weight-loss goals with co-workers so they invite you for a post-work Zumba class instead of happy hour. ☆☆☆☆☆ At Work Sit on a yoga ball instead of a chair to work your core. ☆☆☆☆☆ At Work Use your lunch break to work out and then eat later while working. ☆☆☆☆☆ At Work Walk to a co-worker's desk to chat instead of instant messaging. ☆☆☆☆☆ At Work Wear comfy shoes so you can take meetings for a walk instead of sitting at a desk. ☆☆☆☆☆ Be flexible.

Trying to stick to an overly regimented and disciplined diet is no fun at all – weight loss should be fun, when you think about it you get to be healthier and look better – those are good reasons to smile. You’re going to make mistakes and you’re going to have days when you wonder why you’re doing this at all, but when you see it through and you can see and feel the results of your efforts, you’ll know it was worth it. Rocky said it best: “It’s not about how many times you can hit, it’s about how many times you can get hit and get back up”. The most important thing is to stick to it every day, make it fun and you’ll be there sooner than you think! ☆☆☆☆☆ Beware of hidden calories! Many of our everyday foods contain calories which add up quickly. Especially beware of calorie-dense foods which contain huge amounts of calories even though you get very little food. ☆☆☆☆☆ Beware of hidden sugars! Did you know that foods often contain hidden sugars? So even if the label doesn’t say sugar, it could still contain some of the sweet stuff! For e.g. high-fructose corn syrup, dextrin, glucose-fructose… the list goes on and on. Get to know these hidden sugars, so you can avoid them! ☆☆☆☆☆ Breakfast Add fiber-rich greens, avocado, and berries to your smoothie to satiate hunger for hours. ☆☆☆☆☆ Breakfast Aim for a 300- to 400-calorie meal. ☆☆☆☆☆

Breakfast Also include 10 grams of fiber to satiate hunger longer and prevent bloating from constipation. ☆☆☆☆☆ Breakfast Bake a healthy breakfast ahead of time to ensure you don't grab a sugary scone on the run. ☆☆☆☆☆ Breakfast Eat a grapefruit instead of drinking juice. The fiber will help you feel full longer, and grapefruit is proven to help with weight loss. ☆☆☆☆☆ Breakfast Going low carb is proven to encourage weight loss. Limit the carbs (especially refined carbs like muffins and bagels), and include a little fat. ☆☆☆☆☆ Breakfast Include at least 10 to 15 grams of protein, which suppresses ghrelin—a hormone that stimulates your appetite. Include eggs, which are proven to control hunger. ☆☆☆☆☆ Breakfast Make pancakes even healthier by adding mashed baked sweet potato, some puréed spinach and blueberries, or cooked quinoa. ☆☆☆☆☆

Breakfast Measure out that bowl of cereal or oatmeal, including the fruit, nuts, maple syrup, milk, and yogurt you add to it. Have a set of measuring cups and spoons on-hand instead of eyeballing. ☆☆☆☆☆ Breakfast You already know never to skip breakfast, but it's also important to eat within an hour of waking to boost your metabolism. ☆☆☆☆☆ Dinner At the beginning of the week, prepare a big container of salad to keep in the fridge. If the salad is already made, you're more likely to get greens with your dinner. ☆☆☆☆☆ Dinner Chew gum while cooking to keep from snacking. ☆☆☆☆☆ Dinner Cut veggies into larger-sized chunks. The more chewing you have to do, the slower you'll eat, allowing your brain to recognize the "I'm full" sensation. ☆☆☆☆☆ Dinner Freeze puréed veggies to add extra fiber to sauces and soups. ☆☆☆☆☆ Dinner

Halfway through your meal, stop and drink some water and decide if you're really hungry for the rest or if you're just eating it because it's on your plate. ☆☆☆☆☆ Dinner Keep this meal between 400 and 600 calories. Serve yourself a smaller portion so if you like going back for seconds, you end up eating a normalsized portion. ☆☆☆☆☆ Dinner Salt causes bloating, and butter is high in calories, so flavor pasta, soups, meat, and stews with fresh herbs, garlic, and onions instead. ☆☆☆☆☆ Dinner Spray on salad dressing instead of pouring. ☆☆☆☆☆ Dinner Use salad-sized plates instead of dinner-sized ones. ☆☆☆☆☆ Don’t bring it into your home. If you don’t want to eat it, don’t let it in. We made this mistake for years, thinking we could bring in a box of cookies, or tub of ice cream and ration ourselves – it doesn’t work! If it’s in the house, you’ll eat it, so stick to the healthy foods and snacks. ☆☆☆☆☆ Don’t Diet, Dress Better!

Stock up on nude heels – the higher the better. They play on the eye and no-one knows where your limbs finish and the Louboutin’s start. ☆☆☆☆☆ Don’t Diet, Dress Better! Buy the right size. Squeezing into those skinny jeans will only make your muffin top more noticable. ☆☆☆☆☆ Don’t Diet, Dress Better! Make use of the season’s block colour trend. One colour straight up and down elongates the limbs. ☆☆☆☆☆ Don’t Diet, Dress Better! It’s the small things that count. Invest in spanks. They cinch in the wobbly bits and make you feel taught, toned and terrific. ☆☆☆☆☆ Don’t Diet, Dress Better! Don’t focus on your flaws, spotlight your best bits. Small waist? Belt it in. Beautiful bust? Lower the neckline. Toned butt? Rock tight jeans. Sexy legs? Show ‘em off. It’s really that simple. ☆☆☆☆☆ Don’t Diet, Dress Better! It’s an age old trick but vertical stripes really do stretch you out. The contrast of colour straight up and down splits your body in half. ☆☆☆☆☆ Don’t Diet, Dress Better!

No raw after four. Your body can’t digest raw food after 4pm so eat fruit and salad earlier in the day and stick with cooked food in the evening. ☆☆☆☆☆ Don’t Diet, Dress Better! Don’t mix fats and carbs. If you eat two of the most calorie dense molecules at the same time, your body will have issues processing them. You can eat both, but at separate times. ☆☆☆☆☆ Don’t Diet, Dress Better! Get off the scales! As women, our weight can fluctuate according to our menstrual cycle, water retention and meal times. So refrain from standing on the scales too often to avoid becoming obsessed and demotivated. ☆☆☆☆☆ Don’t Diet, Dress Better! If you’re supplementing, the vitamins and minerals most likely to rev up your metabolic engine are B complex, magnesium, copper, selenium, chromium and manganese. But don’t overdo it, find foods that are rich sources of each. Nuts and seeds in a small handful are perfect, says Stephanie Karl, Nutritionalist at the Dubai London Clinic. ☆☆☆☆☆ Don’t Diet, Dress Better! Reduce your stress. Your stress hormone cortisol can be activated by extremely low-calorie diets, intense training, lack of sleep and day-to-day worries, which results in a spike in glucose levels in your blood. More worryingly, it can contribute to blocked arteries and fat build up around your internal organs, putting you at risk of diabetes and heart disease. The only prescription for this is to… chill out. ☆☆☆☆☆

Don’t Diet, Dress Better! One grapefruit every day as part of a 120-week weight-loss plan can take 3lb off your overall target. Scripps Clinic in San Diego has found that the Vit-C packed citrus reduces insulin levels, which stop you craving sugary things. Try it in savoury and sweet dishes for added pep. ☆☆☆☆☆ Don’t drink your calories. Ditch the sodas, most of them are just water loaded with sugar. Limit how much fruit juice you drink to a max of 1 glass a day – it’s high in natural sugars and thus very calorific. Alcohol is also very high in calories and contains almost no nutritional value (it’s actually a toxin), so take it easy on how much you drink. ☆☆☆☆☆ Don’t eat in front of T.V. First, studies have repeatedly shown that there is a correlation between obesity and time spent watching T.V. – that’s why we have the phrase: “couch potato and not couch celery. Further, studies have shown that people who eat while watching T.V. consume as much as 280 calories more than those who don’t. In fact, for every 2 hours T.V. you watch, your chance of obesity goes up by 23%. Not only that, but if you’re watching T.V. you’re not exercising or sleeping. So, sit down at the table to eat your meals, get active during commercial breaks with mini-workouts and trade 1 hour of T.V. for 1 hour of exercise – if you do this every day you will get closer and closer to your weight loss goals. ☆☆☆☆☆ Don’t eat standing up. Research has shown that people tend to eat more food and faster when they eat standing up – i.e. away from the meal table. Psychologically, it’s much

easier to discount those mini-meals we have away from set meal times, yet they all add up to a higher total calorie count – bad for weight loss. It’s good to eat when you’re hungry once you’ve reached your ideal healthy weight because you will have retrained your eating patterns to follow a more healthy schedule. Until that point, if you find yourself eating while standing, you’re probably snacking when you shouldn’t be (unless it’s a healthy snack), so save it for your scheduled meal time! ☆☆☆☆☆ Don’t eat too many fruits. We love fruits, they’re a great healthy alternative to candies and cakes, but moderation is key. Fruits are packed full of natural sugars; for example grapes are almost all sugar, and there is some evidence that sugary foods actually leave you feeling more hungry. So treat fruits like treats – don’t gorge yourself on them, try some low GI fruits and trade up some fruits for vegetables. Try snacking of snap peas, cucumber slices, celery or whatever tickles your fancy. Also try to get the most bang-per-fruit by sticking to the nutrient-powerhouse superfruits. ☆☆☆☆☆ Don’t exercise on an empty stomach. Common sense would seem to say that exercising on an empty stomach would burn more fat, but the research actually shows that the calories burned actually come from muscle rather than fat. Remember, not only do you want the muscle because it looks good, but it also increases your at-rest fat-burning metabolism. In addition, by not being properly fuelled you can’t exercise as intensely, so grab a simple carb snack 15 – 30 minutes before you hit the gym (carbs give your body energy and simple carbs digest easily). ☆☆☆☆☆ Don’t food shop when you’re hungry.

We know what it’s like, when you buy food when you’re hungry you want to put everything in the basket, especially the sweet and salty stuff. There’s a reason for this, research has shown that when you’re hungry your brain sends signals to you to go for the high-calorie food choices – tasty, sure… good for weight loss, erm no. So to keep yourself on track with your new healthy lifestyle snack healthy before you shop, or fill up on a healthy meal and then go shopping. ☆☆☆☆☆ Don’t save calories up to splurge on junk. Junk food will not leave you satisfied later in the day – plain and simple. If you ‘save calories’ to splurge on junk food, then later on you’re still going to be hungry because junk food lacks the nutrients that healthy food has in abundance. Treat yourself occasionally, but stick to high-quality, healthy foods which will satisfy you in the long-term and move you closer to your ideal healthy weight. ☆☆☆☆☆ Don’t skip meals. If you do, your body starts to crave high-calorie foods rather than healthy alternatives. ☆☆☆☆☆ Don’t sneak bites! If you sneak in little bites from other peoples plates (friends, kids, spouse) then stop it. All those calories add up, especially the sweet stuff, and if you’re taking a bite from here and there, pretty soon you’ll be looking at a big increase in calories for that meal… and one that’s often discounted because it wasn’t on your plate – but it still adds up! Not only that, most people don’t count these sneaky bites in their food journals. If you want to share a dessert, cut your own slice so you can account for those calories. ☆☆☆☆☆

Fitness Add an extra five minutes to your cardio routine. ☆☆☆☆☆ Fitness Add sprinting intervals to your workout to target belly fat. ☆☆☆☆☆ Fitness Choose faster-paced styles of yoga such as Ashtanga or Vinyasa to burn more calories while also getting a good stretch. ☆☆☆☆☆ Fitness Do one of these 10-minute videos right now. ☆☆☆☆☆ Fitness Go for kettlebell workouts—the average person burns 400 calories in 20 minutes. ☆☆☆☆☆ Fitness Keep weights in the living room so you can do some reps while watching TV. ☆☆☆☆☆ Fitness Mix up your routine to avoid weight-loss plateaus. ☆☆☆☆☆

Fitness Muscle mass burns more calories, so include three 20-minute strengthtraining sessions each week. ☆☆☆☆☆ Get moving! The less time you spend sedentary, the better. If you work an office job, you already spend most of your day sitting down (which burns very little calories). So stand up, move around. Remember, every little bit of activity you do all adds up to your daily total: the more small bits of activity you do, the more calories you’ll have burnt by the end of the day. It all counts! ☆☆☆☆☆ Get Sporty Anyone for tennis? You’ll be reaching for the racket when we tell you that a 60-minute game can burn up to 420 calories. ☆☆☆☆☆ Get Sporty Download your favourite tracks to work out to. If you’ve committed to a half hour session a day then a 30-minute soundtrack of the most upbeat, motivating tunes will keep you pumped up! ☆☆☆☆☆ Get Sporty Get scrubbing! Give your maid the day off and give your pad a good clean. You’ll be amazed at how fast you banish those bingo wings. ☆☆☆☆☆ Get Sporty Take a tip from the yoga masters and breathe... more oxygen in your cells means more fat is burned away. Breathing exercises such as those practiced

in yoga are an easy addition to your daily weight loss regime. ☆☆☆☆☆ Get Sporty Getting up and away from your desk at work for five minutes every hour will burn 200 calories a day! ☆☆☆☆☆ Get Sporty Drink juice with pulp – the fibre from the bits of fruit is processed more efficiently so you feel satiated for longer. ☆☆☆☆☆ Get Sporty Snack on high fibre, low starch carbs including natural nuts and seeds, quinoa, barley and oats to reduce those pesky hunger pangs until dinnertime. It also stops you from attacking the biscuits. ☆☆☆☆☆ Get Sporty Pack your fridge with healthy convenient foods: pre-cooked grilled chicken breast, pre-cooked brown rice, wholegrain wraps, canned beans, frozen veggies and bags of pre-washed salad. This way you’ll be less likely to diala-pizza when you’re feeling lazy. ☆☆☆☆☆ Get Sporty Be a kid again! When eating out, order a child’s sandwich, pizza or burger. Then you can have the treats you love, while reducing your portions and lowering your calorie intake. ☆☆☆☆☆

Get Sporty Swap a bowl of pasta for a bowl of vegetables. You can save up to 200 calories by cutting the starch and adding veggies. ☆☆☆☆☆ Get Sporty Find an alternative stress-reliever. When you’ve had a bad day, don’t reach for the doughnuts – find a new coping mechanism that works for you, not against you. Listening to your favourite album, looking at family pics on Facebook, or just getting out of the house for a walk will help you to focus on the positives. ☆☆☆☆☆ Get Sporty Keep it natural. Avoiding processed foods will keep your digestion working efficiently as well as minimise your salt intake. ☆☆☆☆☆ Get Sporty Tell friends, family and work colleagues that you’re dieting. Support from the people around you keeps you motivated, stops you from cheating and makes it less likely that you will fall off the wagon. ☆☆☆☆☆ Get Sporty Post workout everyone feels ravenous and it’s easy to grab naughty treats. So keep healthy options such as beef jerky, almonds, walnuts and dried apricots in your bag and your car for a well done nibble afterwards. ☆☆☆☆☆ Get Sporty

Never give up! Even if you’ve failed 10 times before, slipped up on your diet programme and fallen prey to a food binge, it’s even more reason to get back up and start again. ☆☆☆☆☆ Get Sporty Go shopping! Make a promise to yourself that as soon as you reach your desired weight and dress size, you’ll reward yourself with that fabulous frock you’ve been eyeing up. It’s amazing how tangible goals can get your motivational juices flowing. ☆☆☆☆☆ Get Sporty Use the 20 minute rule. Eat your portion-controlled meal then, even if you feel hungry afterwards, wait for 20 minutes and see if you still do. Nine times out of 10, you won’t. If you do, eat 10 per cent more. ☆☆☆☆☆ Get Sporty Low-fat protein is a great basis for a weight loss diet. Foods like lean turkey, lentils and eggs in the right quantities will keep your sugar levels even, make you feel fuller for longer, lower the GI of the carbs you combine it with and help repair damaged body cells. ☆☆☆☆☆ Get Sporty If you eat when you’re stressed, try munching on pumpkin or sunflower seeds. You’ll need to chew more, which will dissipate some of that energy, but without adding calories. ☆☆☆☆☆ Get Sporty

Love your pooch. Walking the dog twice a day is a great way to keep those love handles at bay. ☆☆☆☆☆ Get Sporty Don’t count calories after you eat. Check the calories before you dive in and you may find it puts you off that extra chocolate chip cookie. ☆☆☆☆☆ Get Sporty Keep a food diary. Seeing every morsel of food you’ve eaten in a single day written down can help you to see where you’re overdoing it, or reveal patterns or triggers to bad eating habits. ☆☆☆☆☆ Get Sporty Tori Lecke, Health and Fitness expert. ☆☆☆☆☆ Lifestyle Tweaks Don’t cheat yourself. You know that a frozen, breaded, fried prawn is not a healthy option. Be honest about what you’re eating and opt for the fresh, grilled prawns instead. ☆☆☆☆☆ Lifestyle Tweaks East five or six small meals or snacks daily. Eat less but more often to keep your metabolism moving. Stephanie Karl, nutritionist at the Dubai London Clinic, says, “It’s critical to eat smaller amounts more often. This way you avoid raising your blood sugar into the fat storage zone, which is actually caused by a surge of insulin usually from carbohydrate foods, caffeine and artificial sweeteners.”

☆☆☆☆☆ Lifestyle Tweaks Eat dinner no later than three hours before you go to bed. When you sleep, so does your digestive system, so if you eat a sandwich an hour before falling asleep, you’ll wake up in the morning with it undigested in your stomach. This often causes you to feel too full to manage breakfast, meaning you starve your body until lunch, having a detrimental effect on the rate of your metabolism. ☆☆☆☆☆ Lifestyle Tweaks Drink plenty of water every day. Dehydration is often mistaken for hunger, can lead to fatigue and slows down your metabolism. ☆☆☆☆☆ Lifestyle Tweaks Create a diet from foods you like, and substitute foods you don’t like included in set programmes. Often these are foods your body doesn’t process well. Identifying food intolerance with an elimination plan or test, can be very helpful. ☆☆☆☆☆ Lifestyle Tweaks Intimate, loving, ahem…horizontal physical exercise with your (legal) partner has been proven as one of the most effective ways to shift those calories. So get to it! ☆☆☆☆☆ Lifestyle Tweaks Don’t finish every last morsel on your plate, but leave a mouthful or two. This clever little trick means your host doesn’t offer to refill your plate, and

you don’t feel tempted to go for seconds. ☆☆☆☆☆ Lifestyle Tweaks Do not skip meals. Your body will revert to starvation mode and store even the tiniest amount of fat content in what you subsequently eat, causing you to slow down your metabolism and put on weight. ☆☆☆☆☆ Lifestyle Tweaks Set small goals for yourself. Focus on losing two pounds at a time. The sense of achievement will spur you on to lose even more. ☆☆☆☆☆ Lifestyle Tweaks The UK’s University of Exeter studied effective weight loss techniques and concluded that cravings can be countered by a brisk walk. How very British. ☆☆☆☆☆ Lifestyle Tweaks Switch those weekly weigh-ins with a measure-in. Take the measurements of your bust, hips, waist and thighs as a more accurate reflection of how well you’re doing with your weight-loss plan. ☆☆☆☆☆ Lifestyle Tweaks Remember these four words and you won’t go wrong: Eat Less, Exercise More! ☆☆☆☆☆ Lifestyle Tweaks

Focus on healthy eating, rather than just weight loss. Being happy and healthy is preferable to skinny and sick. You’ll thank us for this advice when you’re 80! ☆☆☆☆☆ Lifestyle Tweaks Visualise yourself at your target weight. If that’s hard, then cut out a picture of someone in a magazine that has a body shape that you can realistically achieve. Stick that picture on the fridge and everytime you reach for the ice cream you’ll be reminded of why you’re dieting. ☆☆☆☆☆ Lifestyle Tweaks Join a team. Group sports require more commitment and can be a much more fun and sociable way to get fit. ☆☆☆☆☆ Lifestyle Tweaks Write down three reasons why you want to lose weight. It’s the first and most important step. If you don’t know why you want something, it’s harder to achieve. Make sure your goals are positive and actionable, like “I want to look great in my swimwear on holiday”. ☆☆☆☆☆ Lift weights. You’ll get more muscle and muscle increases resting metabolic rate – that means you’ll burn more calories even when you’re not working out. So not only do you get better body composition and look more toned, but you also get fat-loss thrown in for free. If you’re a woman, you don’t have to worry about getting huge muscles – it’s a myth (women don’t naturally have the testosterone). Studies have found that when you lift 85% of your max load per exercise, for 8 repetitions you burn 8 times as many calories after your

workout than if you lifted less weight for more repetitions – in other words, lift heavy (but not crazy heavy). ☆☆☆☆☆ Limit eating out. When you eat out at a restaurant, you typically have less control over portion sizes, ingredients and cooking methods. If you eat out, find out the low-calorie, healthy food choices before you arrive, and if it means having to be a fussy eater, then so be it, after all you’ll never see the waiter again, but your health is with you your whole life. ☆☆☆☆☆ Lunch Add cooked whole grains to a salad to increase the fiber and protein and make the meal feel more satisfying. ☆☆☆☆☆ Lunch Buy fun containers, and pack lunch and snacks from home. ☆☆☆☆☆ Lunch Double dinner recipes so you can have the leftovers for lunch. ☆☆☆☆☆ Lunch For sandwich-lovers, use spinach or swiss chard leaves instead of a wrap, skip the slice of cheese, and load up on the veggies. ☆☆☆☆☆ Lunch

In the mood for a hot meal? Make a huge pot of veggie bean soup, divide into two-cup containers, and store in the freezer. Before bed, place a container in the fridge, then grab it before heading out the door in the morning. ☆☆☆☆☆ Lunch Instead of cream cheese or butter on bread or bagels, spread almond or peanut butter. The healthy fats satiate hunger and can decrease belly fat. ☆☆☆☆☆ Lunch Keep this meal between 400 and 600 calories. ☆☆☆☆☆ Lunch Pack five salads on Sunday night so your healthy meal is already made. ☆☆☆☆☆ Lunch Sip calorie-free water, seltzer, or green tea with your meal instead of soda, sweetened iced tea, or juice. ☆☆☆☆☆ Top Metabolism Boosters Pineapple: Nibble on it to break down the proteins in your main meal and kick start your metabolism. ☆☆☆☆☆ Top Metabolism Boosters Cinnamon: Just half a teaspoon of cinnamon a day, sprinkled into your breakfast cereal, will help you shift an amazing one kilo every month.

☆☆☆☆☆ Top Metabolism Boosters Cold showers: They not only burn 500 extra calories a day, studies from The New England Journal of Medicine cite that the icy water also activates ‘brown fat’ – the good type of body fat that creates body heat, increases metabolism and burns off naughty white fat. ☆☆☆☆☆ Top Metabolism Boosters Green tea: This powerful antioxidant can shift fat and ramp up your metabolism by 20 per cent. ☆☆☆☆☆ Top Metabolism Boosters Fatty coconut milk: Believe it or not, it contains good fats that are important for keeping your metabolism ticking. One meal, like a delicious Thai green curry, can actually increase your metabolism by 5 per cent, says research published in the International Journal of Obesity. ☆☆☆☆☆ Top Metabolism Boosters Fresh chilies, paprika, chilli or cayenne powder: Spice things up by adding a little to your meals, and getting a met-boost as you eat. ☆☆☆☆☆ Table Manners Buy smaller plates. Little crockery means portion control is much easier – those diminutive portions suddenly look huge and you’ll be happier to consume less. ☆☆☆☆☆

Table Manners Chewing your food thoroughly will not only make digestion easier, but will allow your body time to recognise when it is actually full, thus preventing overeating. ☆☆☆☆☆ Table Manners It’s Friday brunch time and you just can’t stop going back for seconds. But hang on! Stop for a minute and suck on an extra strong mint. The flavour will put you off that third plate of chicken korma/roast beef/sushi medley. ☆☆☆☆☆ Table Manners Music makes you eat more. According to a study by the journal Psychology and Marketing, soft, classical tunes encourage you to take time over your meal, so you consume more food. So, switch off – silence will make you more aware of what you’re putting in your mouth. ☆☆☆☆☆ Table Manners Be blue! Weirdly, azure shades have been proven to have a positive effect on your will to exercise regularly and resist bad foods. So, wear blue, eat from blue plates and watch the pounds drop off! ☆☆☆☆☆ Table Manners Get lifting. Pushing the heaviest weights at the gym will make you toned, sculpted and sexy, as well as raise your metabolism. Every new pound of muscle burns 75 cals a day at rest. ☆☆☆☆☆ Table Manners

Tori Lecke, Health and Fitness expert ☆☆☆☆☆ Take small steps. Diving head first into a super-strict diet is much harder to do than taking small steps into a new way of eating. According to wellness expert Kathy Freson, if instead of focusing on cutting out prohibited foods, you begin to crowd them out with healthy alternatives, then little by little you’ll have no room left for the bad stuff. So set a plan to add one healthy piece to your diet every single day: swap some candies for fruits, add a couple of veggies, drink water before your meals, try some ground flax seed etc. By the time you’ve been going for a month, you’ll already be well on your way to a healthier and leaner body! ☆☆☆☆☆ Team up. Buddy up with someone who has the same goals as you and is serious about reaching them, then set a plan and stick to it. Hold each other accountable. ☆☆☆☆☆ Think before you heap. Don’t heap food on your plate, otherwise you’ll be inclined to eat it. The exception is if it’s vegetables, in which case go crazy (but not with potatoes). ☆☆☆☆☆ - Alex McClelland, dietitian People who plan their weekly meals tend to be more successful at losing weight than those who don’t. ☆☆☆☆☆ - Alex McClelland, dietitian

Keep a food diary to identify any bad habits. ☆☆☆☆☆ - Catherine Jackson, registrar & 2009 HLA NZ Slimmer of the Year, lost 41kg There are no bad foods, just foods I choose not to eat because I’d rather use the ProPointsvalues for something else. ☆☆☆☆☆ - Dr Catherine Lombard, dietitian It’s easy to confuse other emotions – for example, boredom, anxiety or sadness – with hunger. So have a glass of water before eating and check what you’re really feeling first. If it’s not hunger, try to find another way of dealing with the emotion. ☆☆☆☆☆ - Dr Rick Kausman, general practitioner If you were brought up with a ‘waste not, want not’ mantra, reprogram your mindset and attitude to eliminate any non-hungry eating. ☆☆☆☆☆ - Emma Gallagher, public servant, lost 24.2kg Remind yourself how much you’ll regret it if you give in to eating fatty junk food. ☆☆☆☆☆ - Emma Stirling, nutrition editor Low fat foods aren’t guaranteed to make you lose weight – you also have to look at the total number of kilojoules you consume over the course of a day. ☆☆☆☆☆ - Emma Stirling, nutrition editor

To prevent night-time overeating, sip peppermint tea, chew gum or buddy up with a friend for a walk and talk. ☆☆☆☆☆ - Emma Stirling, nutrition editor If you’re a chocaholic – especially in the afternoon – replace your fix with portion controlled, individually wrapped treats on set days. The rest of the time, opt for healthy snacks like low GI pears, apples or low-fat yogurt. ☆☆☆☆☆ - Emma Stirling, nutrition editor Low sugar foods must be 5% or less total sugar content. ☆☆☆☆☆ - Janette Beaudoire, Weight Watchers product manager & nutritionist When you go out to brunch, order any sauces & butter in a dish on the side. ☆☆☆☆☆ - Jason Levett, dietitian Though it still contains fat and sugar, dark chocolate tends to have higher cocoa mass and, therefore, more antioxidants. Additionally, because dark chocolate has a more intense flavour, you should be able to get a ‘fix’ from eating a small amount. ☆☆☆☆☆ - Julie Gilbert, dietitian The Heart Foundation recommends 500mg of omega-3s daily, or 2–3 serves of oily fish per week, to help reduce harmful cholesterol levels. ☆☆☆☆☆ - Lorraine Isola, Weight Watchers Leader

In moments of temptation, ask yourself whether you’d prefer that piece of cake right now or to reach your Goal weight sooner. ☆☆☆☆☆ - Meredith Fuller, psychologist Don’t fall prey to kilojoules amnesia. Many people combine eating with another activity and that association can gradually become a habit. ☆☆☆☆☆ - Susie Burrell, dietitian Don’t go to a restaurant starving – have a snack before. ☆☆☆☆☆ - Susie Burrell, dietitian Share your dessert and the kilojoules. The first few mouthfuls are always the best anyway. ☆☆☆☆☆ - Susie Burrell, dietitian Always eat slowly and chew everything well. ☆☆☆☆☆ - Susie Burrell, dietitian Indulge in Indian, Thai or Chinese food only once or twice a month – some dishes are high in fat. Japanese, Greek or modern Australian are better choices when eating out. ☆☆☆☆☆ - Susie Burrell, dietitian Look for lighter entrée choices when out to dinner, such as soup or salad. Studies have shown that at the end of the meal, you will have eaten up to 500 fewer kilojoules overall by simply adding a healthier starter.

☆☆☆☆☆ 3 healthy meals, 2 healthy snacks. Most people only need to have 3 meals and 2 snacks to get their daily caloric requirements. Knowing this you can plan ahead, ration your caloric intake per meal and per snack and then stick to it – make them healthy and you’ll be heading closer and closer to your weight loss goals. ☆☆☆☆☆ Broccoli is your friend. Broccoli is a powerhouse of nutrition: it contains more vitamin C than an orange, is contains a paltry amount of calories in comparison to its’ incredible nutritional profile and contains as much calcium as a glass of milk. It’s the perfect Volumetric diet food, with a very low amount of calories per bite and studies have even shown that it can help boost DNA repair in cells. Add raw grated brocolli to salads, or even try snacking on small florets. ☆☆☆☆☆ Carry a snackable source of protein. We’ve already shown how protein helps you lose weight, but most protein sources aren’t exactly grab-and-go, so make sure you’ve got a high-protein snack on you whenever possible. Some great options are: boiled eggs, protein powder, nuts or jerky! Keeping topped up on protein will also ensure that you lose fat and rather than muscle. ☆☆☆☆☆ Change your plate color. It sounds strange, but if you choose a plate which has a contrasting color to your food, then you should eat less. A Cornell University study found that contrasting plate color would result in a serving size that was 20% less than those who had plate colors which blended in with the meal color. While

you’re at it, next time you have a dessert try it on a blue plate – many people find that it works as a natural appetite suppressant. Weird, but that’s science for ya! ☆☆☆☆☆ Chew gum while you cook. If you nibble on food while you’re cooking then try chewing a stick of gum while you prepare your meals. You’ll freshen your breath and you’ll reduce your total calorie intake. ☆☆☆☆☆ Chew more. Studies have shown that healthy-weight people chew on average 15 times, while overweight people chew on average 12 times. So, try chewing your food more. Not only will it slow down your eating, but it also activates more of the digestive process and allows you to taste more of the foods natural flavours – meaning your less likely to reach for those extra calories in condiments. ☆☆☆☆☆ Combine exercise and diet. Exercise alone just won’t cut it, in fact of the two – a healthy diet is probably the most important part (although you need both if you want to be truly healthy). As the saying goes: you can’t out-exercise a bad diet. So eat healthy and find exercise you enjoy and you’ll be well on your way to reaching your ideal healthy weight. ☆☆☆☆☆ Communicate with family and friends. We humans are funny creatures, often people get attached to having you remain a certain way, for whatever reasons of their own (maybe even unknown to them). Unfortunately, this rarely serves you in being the person

who you want to be. When you want to lose weight, and when you start losing weight family and friends may seem to tempt you off the path, the best way to deal with this is communication: explain to them that this weight loss is truly important to you and you’d love their support. If they’re unable to do that, respect them but stay focused on your weight loss goals – this is your life, not theirs. ☆☆☆☆☆ Cook less food at a time. Cooking just the food you should be eating, will cut down on any secondhelpings which get in the way of your weight-loss goals. ☆☆☆☆☆ Count calories. Studies have shown that people who count calories have dramatically more success at losing weight and keeping it off than those who don’t. It also helps you to structure your eating and reveals some surprising high-calorie culprits! ☆☆☆☆☆ Count to 100 to beat cravings. Next time a craving comes up, slowly count to 100 while you focus your mind on both your short and long-term weight loss goals. ☆☆☆☆☆ Cut up your food. As strange as it sounds, a study has shown that cutting up your food can help you feel more satisfied by your meal. The reason is that we judge food quantity by number (with larger numbers taken to mean more food), so the psychological effect is that you feel like you’ve eaten more. Try it out and let us know! ☆☆☆☆☆

Disable food cravings. All cravings start with a cue: it could be the sight of that gooey-sweet glaze or the delicious aroma of cinnamon. On an emotional level: apple pie could give you a feeling of comfort because it reminds you of home, or you may associate the end of the work-week with Chinese takeaway. So you can end up craving these foods when you actually want the feeling associated with the foods, e.g.: apple pie if you’ve had a bad day. You’re not craving the food, but for the emotion. So next time a craving comes up, head it off at the pass: think about the emotion you’re trying to fufill and find another way to fufill it which isn’t food-dependant. If you’re not able to satisfy that emotion fully, take whatever small steps towards satisfying it that you can. ☆☆☆☆☆ Ditch the diet. Yes, you read that right. The problem with being on a ‘diet’ is that it puts negative psychological pressure on you. A diet by it’s nature is temporary; however, reaching and maintaining your ideal healthy weight is something which requires making lifestyle changes which stay with you for good. Find out what works for you, which activities are the most fun, the healthy foods you enjoy most and make those part of your life – remember, the more fun and enjoyable you make this, the more successful you’re going to be! ☆☆☆☆☆ Do it slowly. Like the saying goes: “You didn’t put it on in a day; don’t expect to get it off in a day.” Studies have repeatedly shown that the most successful approach to lose weight and keep it off is slow and steady; aiming to lose about 1-2 pounds per week means that the weight loss will primarily be fat as opposed to muscle. ☆☆☆☆☆

Drink green tea. This probably isn’t news to you, but drinking green tea promotes weight loss. This is because it contains a wonderful group of polyphenols (antioxidants) known as catechins. Research has discovered that not only is green tea beneficial to health, but some studies have shown that it can also prevent the accumulation of fat inside fat cells. Green tea is also a mild appetite suppressant. ☆☆☆☆☆ Drink red wine. There are already many studies which have found that a small glass of red wine (about 125ml) a day is beneficial for health, and now there is increasing evidence that the resveratrol (a powerful antioxidant) found in wine could help to release fat. Another study showed that women who were light drinkers had less weight gain and less risk of obesity than those who drank no alcohol, in addition a study using animal models found that the resveratrol also helped increase exercise endurance. If you’d rather not drink, peanuts, blueberries, cranberries and pomegranate are good nonalcoholic sources of resveratrol. ☆☆☆☆☆ Drink water. Zero calories, super-hydrating – need we say more? Drink plenty of water to stay hydrated. Add a slice of lemon and boom, you’ve got yourself a great-tasting, hydrating drink. ☆☆☆☆☆ Drink your coffee black, no sugar. We love a good cup of joe, and there has been some talk about it being good for weight loss (but the jury is still out on whether it’s actually good for weight loss or bad for it). What we do know for certain though, is that loading your coffee up with sugar, milk and whipped cream is

definitely bad for weight loss! So if you’re going to enjoy coffee (and we still do) stick to a shot of espresso or a cup of joe, black no sugar. ☆☆☆☆☆ Eat at regular intervals. Although the latest studies have shown that meal frequency is not related to weight loss, it can still be a good idea to eat at regular intervals. The reason? Recent studies have shown that skipping meals can cluster together with other behaviours (like lack of meal planning) with the result that you reach for unhealthy, high-calorie but convenient foods. ☆☆☆☆☆ Eat healthy fats. Fats have gotten a bad rap, but not only are healthy fats essential to good health, a Harvard study found that eating good fats actually makes your body more efficient at burning fat. In the study, the group eating healthy fats lost 5 more pounds than the low-fat diet group. Healthy fats are usually high in calories, and you should aim to get about 20% of your calories from these nutritional powerhouses; good sources include: nuts, avocados, extra virgin olive oil and wild salmon. ☆☆☆☆☆ Eat more dairy. Studies have shown that the calcium found in dairy products, increases the amount of calories burnt in each cell. The basic idea is that the more calcium in the cell, the more fat that is burnt. Just make sure that it’s a lowfat dairy source. If you’re lactose intolerant you can also get calcium from other food sources, e.g.: dark leafy vegetables, almonds, oats and salmon. ☆☆☆☆☆ Eat more protein.

Eat a high-quality source of protein with every meal. Studies have shown that protein helps you retain muscle mass and reduce body fat while you’re losing weight. Protein is also high in Peptide YY (PYY) which is an appetite suppressant. Just make sure it’s part of a balanced diet, because too much protein will put a strain on your kidneys amongst other less than healthy effects. So remember those veggies too! ☆☆☆☆☆ Eat soup. Food in a liquid form is absorbed slowly, and because of the water content, expands your stomach causing you to feel full. ☆☆☆☆☆ Eat watermelon. A recent study found that the group (animal models) who ate watermelon had a 50% decrease in arterial plaque, high levels of citrulline (which is good for general health) and even more exciting 30% less weight gain. Watermelon is such a treat, just make sure you also get close to the rind, where there is an abundance of citrulline. ☆☆☆☆☆ Exercise. Duh, right? We all know that exercise burns calories, but did you also know that it burns calories while you sleep. So, it’s even better than we thought! The recommendation from a Harvard study (2010) was to do 60 minutes of moderate-intensity exercise a day for weight loss; the study found that 30 minutes a day conferred many of the health benefits, but did little for weight loss. ☆☆☆☆☆ Feast on flax seeds.

These little gems are an ideal weight loss food: they’re packed with healthy fats, fiber, minerals and vitamins. The high fiber content (1 ounce is 32% of your RDA) makes you feel full because it promotes the release of leptin (the hormone that makes you feel full), but even more so with flax seeds, because they form a gel-like substance which enhances the feeling of satiety. In addition to this, the healthy fats help increase your metabolism. For weight loss, make sure you have ground flax seed, which is far easier to digest and divide it into portions to have with you meals throughout the day (sprinkled on food, or in smoothies). ☆☆☆☆☆ Fidget! Research has shown that spontaneous physical activity (SPA) like fidgiting, doing the dishes, getting up to change the T.V. channel etc. can add up to burn an impressive 350 calories a day. Remember, like so many things in life: it all counts! All the small pieces add up to a big result, so don’t discount even small, consistent actions – keep them up and they’ll soon add up. ☆☆☆☆☆ Fill your plate with vegetables first. Veggies (especially the dark green leafy and cruciferous types) are nutritionally dense and will help fill you up – meaning less room for junkfood snacking! Also, since recent studies show that we need 7 (instead of 5) daily servings of fruits and veggies, the more vegetables the better. The only exception is potatoes – go easy on these, because they pack a hefty caloric punch. ☆☆☆☆☆ Find an exercise you love. Just because most people think about gym when they think about weight loss, doesn’t mean that’s what you need to do. There are lots of exercise

options out there: from basketball to running to rock climbing. Find an exercise you love to do and you’ll have a lot more fun getting the weight off. Just make sure that it burns enough calories, golf is fun but you’re not going to burn a lot of calories playing it (well, unless you use two clubs at a time and run the course). ☆☆☆☆☆ Find other emotional outlets. You’ve heard of comfort food? Well, there’s a clue in the name – emotional eaters often turn to foods to satisfy an emotional craving, usually the highcalorie, sugary, fat kind. In other words, the exact opposite of what you want to be eating to lose weight. The truth is though, when you turn to food to cope with stress or boredom, it doesn’t really resolve the underlying negative feelings – in fact, you can often be left feeling worse. The solution is to find out what is triggering your emotional eating and make a positive change at that level – it could be your job or relationship or something else. Until then, make a list of other non-food related activities you could do, which you believe would be a step towards satisfying those emotional needs: running, watching a sitcom, talking to a friend, reading, or anything else. And if you find activities which are moving you towards being healthier then you get even more bang for your buck. ☆☆☆☆☆ Find out your calorie requirements. Fundamentally, weight loss is pretty simple: burn more calories (energy) than you consume. If you want to lose weight you need to consume about 500 calories less than you need every day, but in order to do this you need to know your daily caloric needs. Without knowing this, it’d be like trying to shoot a target while blindfolded – you have no idea where to aim. ☆☆☆☆☆ Find your motivation.

Reaching your ideal healthy weight isn’t going to be easy in the beginning: it requires making hundreds of healthy mini-decisions every day. When you have to choose between a piece of cake and a piece of fruit, your taste-buds are going to tell you to eat the cake, so you have to dig deeper from the beginning and find out why you’re really doing this and why it’s important to you, because if it is important enough to you then you’ll make the healthy decision. This doesn’t mean that you won’t have times when you make mistakes, but it does mean that you wont waste time getting back onto the health-wagon when you do. ☆☆☆☆☆ Focus on eating when you’re eating. The day and age of multitasking in which we are in is not a friend to weight loss. It turns out that if you eat while multi-tasking, you’re apt to eat more, partly because the distraction makes it harder for you to recognize feelings of fullness. Psychologically, you’re also less likely to count it as an actual meal, so it’s easy for it to slip by unnoticed. The solution is to drop the multi-tasking when you’re eating, set some time aside for your meal, sit down and focus on eating your food and little else. ☆☆☆☆☆ Focus on short and long-term goals. People who sucessfully lose weight and keep it off tend to have short-term as well as long-term goals. Establish your long-term goal and then break it down into smaller, more attainable pieces – daily, weekly and monthly goals. Quick tip: some research has shown that if you make goals which seem almost a little too easy that it can be much more motivating because it feels more attainable. In addition, a recent study has found that when cravings come up if you focus on your short and long-term weight loss goals it activates the prefrontal cortex which dulls the craving; as an added bonus it also increases your ability to resist temptation. ☆☆☆☆☆

Follow the nutrients. Try to pack your diet full of as many nutrient-rich foods as you can: lean meats, low-fat dairy, fruits and vegetables. Include as many of these foods (in the right proportions) as you can at every meal. ☆☆☆☆☆ Get a daily dose of cocoa. Now you’re talking our language: an excuse to eat more chocolate? Bring it on! Well, not exactly… a study from the Journal of Nutrition found that the antioxidants in cocoa reduced fat deposits in mice (as well as reducing degeneration in the aortic arteries). The trick is, normal chocolate wont do because it’s loaded with sugar, so opt for a high-cocoa (80-90%), low-sugar chocolate. Or even better, get unsweetened cocao powder and add it to smoothies and other recipes. ☆☆☆☆☆ Get a meal routine and stick to it. Okay, so we know routines are boring, but having an eating routine which you stick to will prevent you from eating unplanned snacks and meals. Let’s face it, often the most convenient foods are not the healthy option, that’s why they call it fast food, not healthy food! ☆☆☆☆☆ Get a personal trainer. Sometimes it’s easier to motivate yourself if you have someone else kicking your ass. Not only that, but you’ll also learn the correct form for your exercises, how to warm up and cool down and thus make getting injured much less likely. Personal trainers can be expensive though, so the next best option is to get hold of one of the many fantastic exercise programs out there. ☆☆☆☆☆

Get active at home. We’re spending more and more time sedentary at home; watching television, on the internet, etc. See if you can get active – try watching T.V. standing up, do short bursts of exercise during commercial breaks, ditch the remote, try using a standing desk while you’re on the Internet. ☆☆☆☆☆ Get active at work. Let’s face it, most of us do a lot of sitting during work hours. So break it up as frequently as possible, get up from your desk for a standing break, talk to collegues face-to-face rather than email, take the stairs! And, if it seems like your kind of thing, see if you can convince your work to get you a standingdesk. Commuting via the train? Stand to burn extra calories. Remember, all the small steps add up. ☆☆☆☆☆ Get enough sleep. Great news for all us sleep-lovers, recent studies show that getting enough shut-eye is good for your health and your weight loss goals. The gist of it goes like this: most of us are sleep-deprived, getting less than the optimal 7 – 9 hours of sleep; in the study the group that got 8.5 hours sleep lost more weight than the 5 hour sleepers. There is also evidence that adequate sleep can turn off obesity-related genes. So if you’re not already getting enough sleep, do it for the health benefits and to help you reach your ideal weight. ☆☆☆☆☆ Get your go-to snacks ready. Find your favourite quick and healthy snacks and then have them in bowls around the house and in your refrigerator at eye level, so that if you get the urge to snack you can reach for one of those healthy guys and move closer to your weight loss goals.

☆☆☆☆☆ Get your partner on board. It can be tough to lose weight when your partner is gorging on cakes and desserts, so get them on board. Let him (or her) know that you need his support, if you go to a lot of restaurants or are always getting takeaway, do a little research and get some of the healthy options, maybe skip (or split) dessert, spend an hour working out together. If you involve your partner (and are firm about your own weight loss goals) then you’ll make it much easier on yourself. ☆☆☆☆☆ Go nuts! Nuts are jam-packed with healthy compounds, from healthy fats and antioxidants to essential minerals and vitamins. Research is showing that for weight loss, eating bigger portions of healthy foods is actually more important than dieting because, simply put, you’ll have less room and less inclination to eat junk food when you’ve already got a belly full of the healthy stuff. Nuts are a great for this, because they are high in fibre and slow to digest, plus the healthy fats help make you feel full. Remember, we’re not talking about the roasted, salted kind – keep your nuts natural and grab a handful to snack on before you go out to keep hunger at bay. ☆☆☆☆☆ Healthy doesn’t mean low-calorie. Especially when you talking about foods high in fats and oils, for example: an avocado has about 145 calories while olive oil packs a mammoth 120 calories per tablespoon. So even though they’re healthy, if you gorge yourself on them it won’t help you to lose weight at all. Find some healthy, low-calorie foods you can eat in a lot of and snack on those when you’re hungry, try: celery, spinach, cottage cheese, carrots. ☆☆☆☆☆

Ignore the impulse buys. Shopping malls are designed to part you from your money and nowhere is this more evident than when you’re waiting for your turn to pay: display counters packed to the brim with candy bars, soda and all manner of weight-loss saboteurs. Marketers know that this is a moment of weakness for people, in fact, research has shown that impulse purchases accounted for an excess of 14,000 consumed calories per woman, per year! So not only do these impulse buys contribute to overspending, but they can also make you fat! The good news is that once you know the trick it’s much easier to resist. Just think: “they’re trying to blow my budget and make me fat!”, put on the blinkers (figuratively) and walk on by. Opt for the self-checkout too, because further studies show that impulse purchases drop by 32% when you scan and bag your own groceries. ☆☆☆☆☆ Increase your fiber. Getting enough fiber is critical for weight loss, in fact it’s probably one of the most important tools you can use to help you reach your ideal healthy weight. The reason: it makes you feel full – the fiber absorbs water and expands in your stomach, which in turn promotes the production of leptin, the hormone which makes you feel full. Find some sources of fiber you enjoy and eat them every day, try brocolli, flax seeds and apples! ☆☆☆☆☆ Journal your foods. Journaling is a great way to make hidden habits and triggers obvious. When you track the food you eat (and physical activity), it will help you to identify the habits and emotional triggers you have to eating. Journaling is one of the most powerful tools to aid in weight loss according to the National Weight Control Registry. ☆☆☆☆☆

Know what you really want. Many people talk about losing weight, but what they really want is to be more confident, or feel sexier, or be fitter, or get more romantic interest. Whatever you reasons are, take some time to really clarify in your mind what it is you want and begin to build your resolve around that, so that when temptation creeps up you can squash it with the strength of what’s really important to you in the long-term. Another way of thinking about it is: you’re not losing weight, but rather, gaining something much more important. ☆☆☆☆☆ Laugh! You probably already know that laughter is a good way to reduce stress (and we’ve talked about the weight loss benefits of lower stress), but did you also know that British researchers have found that 1 hour of intense laughter burnt up to 120 calories – that’s a pretty good workout! So if you’re going to watch TV, make sure you watch the sitcoms, grab some healthy snacks and ditch the remote – your waist will thank you. ☆☆☆☆☆ Mind over lettuce. It sounds crazy, but it’s true, studies show that if you think that you’re eating a ‘light’ meal then you won’t feel as full. And it’s not just psychological, your perception of the meal can actually cause you to create more of the hormone ghrelin, which can prevent you feeling full. So instead of focusing on the lettuce in your salad, focus on the more calorific parts: the cheese, avocado, the nuts. It also helps to choose foods which are healthy, but seem like a treat, e.g.: a delicious broth or lemon-garlic shrimp & vegetables. ☆☆☆☆☆

Pack healthy snacks. If you pack healthy, you’ll eat healthy. For e.g. fruit can give you that sugar fix when you need it and it’s a totally guilt-free snack. ☆☆☆☆☆ Plan ahead. Spend some time in the evening planning what you’re going to eat the next day. When you have no idea what you’re going to eat and hits lunchtime, it’s easy to reach for the most convenient or most familiar food – not usually the healthiest option. By planning ahead you will be prepared to make the healthy choice when the time comes. Check out restaurant menus, calorie counts or if you want to be really prepared: make and pack your healthy meals and snacks for the next day – well done! ☆☆☆☆☆ Purge your environment. If you’re really serious about losing weight, then you’ll need to change the messages you’re getting on what to eat: pack away the cookbooks, get some healthy meal cookbooks on your coffee table, get rid of the tubs of icecream and muffin mix, watch the healthy eating channels, skip the junk food TV commercials and ignore the marketing by focusing on your weight loss goals. Avoid the kitchen treats at work and get your colleagues on board to get healthy (but remember, it’s ultimately up to you). In other words, look around you and declare: “there’s a new sheriff in town!” ☆☆☆☆☆ Put it in a bowl. Don’t eat food directly from the bag: ration it out, put it in a bowl or on a plate and then pack the container safely away before you eat. This way you’ll be much less likely to go back for another handful (especially if you make it really difficult to reach the container again). ☆☆☆☆☆

Read the labels, read the labels, read the labels! Make sure you check the sugar and fat content when you shop for food. ☆☆☆☆☆ Recalibrate. Most people underestimate the amount of calories they eat and overestimate the amount of calories they burn. This is where keeping a food journal is going to be your best weight loss friend: if it enters your mouth jot it down. In the beginning you will need to measure everything so that you get a good understanding of what healthy portion sizes actually look like, or use recipes that have already worked out the calories per serving for you. What happens when you do this is you begin to develop an awareness of how many calories you’re actually eating. Especially take note of calorie-dense foods you may be eating: dips, salad dressings, fruit etc. The other mistake is overestimating how much calories you burn when exercising. For example, if you spend 30 minutes on the treadmill and burn about 300 calories, you may go home and think: “I’ve worked out, I can afford to eat a few cookies…” Well, a few cookies later and you’ll have wiped out the calorie-burning effects of that workout. So, spend time getting to grips with how many calories your taking in and how many you’re burning – write it down! ☆☆☆☆☆ Reduce the fat. Try reduced fat versions of spreads, dairy products and salad dressings. Remember, though, that healthy fats are good for you in moderation! ☆☆☆☆☆ Reduce your plate size. It sounds strange, but studies have shown that the smaller your plate, the less food you tend to eat. For example, a simple change from 12 to 10

inches can decrease the food you eat by up to 22%, isn’t that awesome? ☆☆☆☆☆ Relax. Stress is bad for our health in many ways, but it’s also an enemy of weight loss. Boo for stress! When you stress yourself out your body produces a shot of adrenaline and cortisol to deal with the perceived flight-or-fight situation. The adrenaline leaves your system pretty quickly, but it’s the cortisol which hangs around for longer stimulating insulin, which in turn can result in an increase in appetite. Not only that, a Swedish study has found that cortisol may also lead to increased fat storage around the abdomen. Lack of sleep has also been found to increase cortisol levels. Uhoh. So make sure you take time to relax during your day, or make a little me-time in the evenings where you won’t be disturbed, do some yoga in the mornings or even try meditating. Not only will you be more mentally calm and able to deal with life, but you’ll look better while you do! ☆☆☆☆☆ Rest your cutlery between bites. Most of us eat way too fast, lots to do right? The problem with this is that it takes about 20 minutes from the time you start eating for your brain to tell you you’re full. In other words, by eating too fast, your brain doesn’t have enough time to tell you: “Whoa stop, the tank is full”. By eating at a slower pace, you give it plenty of time to send the signals and help you avoid overeating. ☆☆☆☆☆ Reward yourself. Have a list of rewards which will keep you motivated to attaining your weight loss goals. Make them realistic and achievable, but don’t make your rewards about foods – go for something totally different, yet just as rewarding, e.g.: watch a movie, go shopping, whatever tickles your fancy.

☆☆☆☆☆ Sack the sugar. Refined sugars and many artificial sweeteners are the enemy of weight loss (and good health). The main problem is the amount of sugar the average person consumes is huge! Things like candies and cakes are almost devoid of nutritional value and displace your desire for healthy foods – you’re not going to snack on some snap peas after you’ve had a cake, are you? The American Heart Association recommends most women get no more than 6 teaspoons of added sugar a day (24 grams). The problem is that it’s tucked away in places you’d never thing to look (until now) from condiments to crackers – so read the labels. The healthy alternative is to treat yourself with fruits instead, and maybe try a healthier, weight-loss friendly sugar alternative like stevia. ☆☆☆☆☆ Set SMART goals. Maybe you’ve already heard about this method of goal setting. S – specific, M – measurable, A – achievable, R – realistic and T – time-based. Goals set in this way have a much better rate of success, so don’t make it nebulous: “I want to lose some weight” but “I want to lose a total of 20lbs by the 23 November, losing 1 – 2 pounds a week while eating healthy and reducing junk and processed foods”. As you move towards your ideal healthy weight, you’ll probably want to adjust your goals according to your progress. ☆☆☆☆☆ Skip dessert most days. Dessert should be a infrequent treat, not a daily occurrence. Even the socalled ‘light’ versions are often not that diet-friendly (and they’re usually loaded with other unhealthy additives), plus they come in bulk packs which only make it harder to resist overeating these treats: remember, if it’s in the house you’ll eat it, so stock healthy and you’ll eat healthy. So, have desserts

once in a while, but don’t turn them into a reward, just enjoy them for what they are: an indulgent treat. ☆☆☆☆☆ Skip processed foods. Most processed foods are filled-to-the-brim with sugars and hydrogenated fats, while providing a fraction of the nutritional value you’d get from the healthy non-processed food. What’s more, the sugar-free, fat-free, carb-free meals are usually packed full of chemicals you don’t want in your body. Ditch the processed foods and make your health and weight-loss a priority. ☆☆☆☆☆ Skip the fads and magic bullets. Losing the weight and keeping the weight off (that’s the important part) requires a lifestyle change, but you don’t have to do it all at once: just taking small healthy steps every single day will move you closer and closer to your weight loss goals. The important part is to realize that this is about long-term changes, fad diets and diet pills may work in the short term (with who-knows-what consequences to your health) but all-to-often people end up putting the weight back on, then you have to do all the work again when you want to lose weight again! Take the long-term view and small consistent healthy decisions every day and you’ll enjoy the process and have much better success. ☆☆☆☆☆ Skip the soda. If you’re still drinking soda… why?! It doesn’t matter if it’s diet soda or not, soda has absolutely no nutritional value, is filled with additives and artificial sweeteners, and is just bad news all round. It took us a while to break the cola habit, but it’s so worth it. Studies have shown that people drinking 2 or more diet sodas a day had waist size increases that were 6

times greater than non-soda drinkers. Need we say any more? Stick to water and avoid sabotaging your weight loss! ☆☆☆☆☆ Skip the solid fats. Solid fats are an example of empty calories – high calorie foods, with little (or no) nutrients: butter, beef fat and shortening. These are fats which stay solid at room temperature and are added to many foods to appeal to our tastebuds (as well as occurring naturally in some foods), e.g. cakes, cookies, cheese, pizza and bacon. The problem isn’t that they’re necessarily bad, but that most people just eat far too many of them, so serious moderation is key! ☆☆☆☆☆ Stay committed to your goals. Losing weight isn’t always easy, there are usually lots of factors: from your relationship, to food addictions, to emotional triggers – the list goes on. But it is possible, because people do it all the time and they keep the weight off, and it is possible for you to do too. You need to realize that you will have moments of weakness, but just because you mess up 1 meal doesn’t mean the whole day is ruined – the sooner you can get back on the wagon the closer you’ll be heading to your goals and the better you’ll feel. Stay committed because you’re worth the commitment and show the world what you can do. ☆☆☆☆☆ Steer clear of food porn. We love looking at images of delicious sticky, sweet and savoury foods we know we shouldn’t be eating, as much as the next person. But… neuroscientists have discovered that spending hours pouring over these images provoke a real emotional and physical hunger – duh! To make matters worse, they have found that people who are overweight appear to be

more sensitive to the effect of viewing delicious foods. Studies have also found that looking at images of delicious foods actually increases the level of ghrelin (the hormone which makes you feel hungry) and further to that, studies have shown that people looking at food porn were more likely to overeat later than those who were looking at the actual food on a plate in front of them! So, stay away from the food porn… or try the healthier options: images of healthy food and exercise. ☆☆☆☆☆ Stick to low GI foods. Studies have shown that eating a diet with low-glycemic foods has a significant effect on weight loss (particularly in women) – in one study, the lower glycemic group doubled their fat loss when compared to the high glycemic group. So go for the lentil soup, snack on a banana, or try some of these other low GI foods. ☆☆☆☆☆ Train intense. Studies have found that training with high-intensity for a brief amount of time burns more calories than training with moderate or low-intensity for a long period of time. In other words, spending an hour walking on the treadmill is not the best way to lose weight – 15 minutes high-intensity interval training (HIIT) is far better than 1 hour slow cardio. One of our favourite ways to do HIIT is with a jumping rope, Harvard Medical School has determined that a 125lb person will burn 300 calories in 30 minutes – more if you use the HIIT protocol. Remember, you have to build up slowly to higher intensity training so as always, consult your doctor before making changes to your diet or physical activity. ☆☆☆☆☆ Use olive oil.

You’ve probably already know how good the Mediterranean diet is because it’s packed with high-quality proteins, an abundance of vegetables and healthy fats. Well, it turns out that olive oil is also a big part in making this diet so healthy – it’s packed full of polyphenols (antioxidants) and vitamin E. In addition to the many benefits of olive oil, studies have shown that it also speeds up the rate of fat oxidation, in other words it helps you to burn fat faster! Olive oil is quite high in calories so moderation is key and if you can, go for extra-virgin olive oil, yes it’s more expensive, but it’s so worth it. Be careful though, olive-oil packs a serious calorie punch: 120 calories per tablespoon! So if you do use it, make sure it’s just a teaspoon, about 40 calories. ☆☆☆☆☆ Use support networks. The Internet has some really fantastic support communities for people who want to lose weight, so no matter your specific weight loss goals are, get involved in the communities and participate. Remember though, ultimately it’s all down to you… and you can do it. ☆☆☆☆☆ Use these tips! Okay, we hear you: this may not seem like a real tip, but it is… Just a few of these tips sprinkled in to your daily life could make a huge difference to your weight loss goals, so try them out and find out how well they work for you! ☆☆☆☆☆ Vanquish hunger with Volumetrics. Volumetrics is a way of eating which is based on calories per bite: the less calories per bite, the bigger the portion size, but the less calories per meal. Volumetrics aims at making you feel satiated (i.e. not hungry) at each meal but with less caloric intake. The trick is to eat mainly high-volume foods:

brothy soups, vegetables and fruit and limiting low-volume high-calorie foods. ☆☆☆☆☆ Walk off those calories. Get a pedometer and up your activity level. Take the 10,000 steps a day challenge and you will burn off about 300 – 400 calories. It sounds like a lot, but you can work your way up to it and research has shown that it will significantly improve your health. ☆☆☆☆☆ Watch the salad dressing. Most salad dressings are surprisingly high in calories, for example: 2 tablespoons of French dressing can easily be as much as 150 calories. We love getting enough good healthy fats, but it has to be done in moderation if you want to drop those pounds. Opt for some low-calorie, healthy alternatives instead: try a squeeze of lemon juice, balsamic vinegar or even some salsa (a powerhouse of nutrition). ☆☆☆☆☆ Watch your weekends. Many people are able to stick to a pretty healthy diet during the week when they’re following the work-week routine, but once the freedom of the weekend arrives: woohoo, all bets are off! You need to be strong, not weak, on the weekend. So one of the things you can do to make things easier, is allow yourself a single ‘cheat meal’ each weekend. This does not mean that you make up for a weeks-worth of not having desserts, but simply that you’re a bit more relaxed with the foods you allow for that meal. Warning, do not let your ‘cheat meal’ turn into a ‘cheat day’ otherwise you risk undoing all your hard work from the week! Many people skip ‘cheat meals’ entirely, so it’s down to your personal preference. ☆☆☆☆☆

Weigh yourself weekly. While some studies have shown that daily weigh-ins promote maintenance of healthy weight, it’s not necessarily true when you’re trying to lose weight. Losing weight takes time and your weight fluctuates from day-today (as well as monthly), so rather than doing daily weigh-ins, opt for weekly weigh-ins – as long as you’ve been making healthy choices and upping your activity level, you should see good results and you’ll be motivated by your success. Also remember, the best time to weigh yourself is in the morning. ☆☆☆☆☆ weight loss tips Al dente pasta has a lower GI value, so is a healthier option than nuking your fusilli till it’s soggy. ☆☆☆☆☆ Weight loss tip 1 Eating two eggs for brekkie instead of a bagel of equal kilojoule value may help you feel more satisfied and be more beneficial for managing your weight, states a report from the International Journal of Obesity. ☆☆☆☆☆ Weight loss tip 2 Yes, the 70s diet still holds sway. Low calorie, high fibre celery will stop you snacking, and contains high levels of calcium which help to get rid of the fat content in other foods. Tip: Eat braised celery with roast chicken to negate the bird’s calorie content. ☆☆☆☆☆ Weight loss tip 3

Catch some zzz’s. Lack of sleep produces the hormone ghrelin, an appetite booster. Tiredness will almost certainly mean you’ll skip your early morning swim or evening jog and start craving sugar, bad carbs and caffeine. Commit to a regular sleep pattern and experience the transformation it will have on your ability to slim. ☆☆☆☆☆ Weight loss tip 4 Mustard is a secret bulge-buster. It boosts your metabolism and increases natural ephadrine, the hormone that burns fat. According to Jeya Henry, professor of human nutrition at Oxford Brookes University, just a tablespoon in your food can reduce a flabby waist by 20 per cent! ☆☆☆☆☆ Weight loss tip 5 Laziness is not a physical disease, but a mental one. Make it easier for your body to burn those extra calories by parking your car a little further away from your destination or take the stairs instead of the elevator. ☆☆☆☆☆ Weight loss tip 6 Grating lemon zest into food could stop the urge to snack. According to The Journal of Nutrition, fibrous pectin in lemon peel turns into a sticky gel in your stomach which stops you absorbing sugar quickly. ☆☆☆☆☆ Weight loss tip 7 If you suffer from food cravings, try a high fibre diet supplemented with a daily dosage of chromium. This will reduce your sensitivity to insulin, and is one of the easiest ways to help you lose weight. ☆☆☆☆☆

Weight loss tip 8 Chew gum. Sometimes just chewing something with negligible calories in it is all it takes. If you can handle it, chew a piece of gum for one hour and drop 11 calories. Remember to opt for the sugar-free variety. ☆☆☆☆☆ Weight loss tip 9 Make gradual but permanent behaviour changes. Slowly re-vamp the contents of your fridge to healthier products, steadily increase your fruit and veg portions, phase out biscuits and treats, and soon you’ll find that healthy eating becomes habit! Carole Holditch, founder of Good Habits ☆☆☆☆☆ Weight loss tip 10 Suck it in. Consciously hold in and contract your stomach muscles while you’re walking, sitting at your desk or making the dinner. This will help to strengthen your abdominal muscles and your core, and bring you one step closer to a flatter stomach. ☆☆☆☆☆ Weight loss tip 11 Beans, beans, are good for your heart, the more you eat the more you… lose weight actually. Super-effective and full of fibre, beans will regulate your appetite and slow down the rate at which your stomach empties, meaning you stay fuller for longer. ☆☆☆☆☆ Weight loss tip 12 Eat goats cheese instead of regular cheese. It contains 40 per cent fewer calories than the cheese made from cow’s milk. ☆☆☆☆☆

Weight loss tip 13 Believe in yourself. How often have you admired someone and their achievements and then instantly thought, ‘I’d love to do that, but I just can’t.’ Don’t limit your achievements by your thoughts. You can do whatever you want to do. ☆☆☆☆☆ Weight loss tip 14 Brightly coloured turmeric not only makes your curries taste fab, but it contains curcumin, an active ingredient that breaks down high-protein dishes, burns fat and holds back the growth of new fat tissue, according to The Journal of Nutrition. ☆☆☆☆☆ Weight loss tip 15 Banish salt from your foods wherever you can. Not only does it raise your blood pressure and dry out your blood, but sodium causes you to retain water contributing to overall ill health and weight gain. ☆☆☆☆☆ Weight loss tip 16 Time your eating and exercise appropriately. Never eat before you work out, and wait 30 to 60 minutes after training to ensure you catch your metabolism at its highest. ☆☆☆☆☆ Weight loss tip 17 People who plan their weekly meals tend to be more successful at losing weight than those who don’t. Plan your dishes to include healthy carbs such as sweet potato and wholegrain pasta, green vegetables and lean proteins, buy all the ingredients in advance and don’t be tempted to eat out or order in.

☆☆☆☆☆ Weight loss tip 18 Sunny side up please. Two eggs for breakfast is better than a bagel when it comes to managing your weight, says a report from the International Journal of Obesity. ☆☆☆☆☆ Weight loss tip 19 Go bland. Plain, simple, unseasoned food such as grilled chicken, plain rice and a naked baked potato are nutritious but your palette will tire of them quickly, unlike salty moreish processed food, which keeps you snacking and piling on the pounds. ☆☆☆☆☆ Weight loss tip 20 Choose spinach over any other green veg: it packs in double the fibre to help you process fat more quickly. ☆☆☆☆☆ Weight loss tip 21 Eat muesli two hours before working out to boost fat burning while you train. Slow to digest, muesli takes longer to get through your system, so is less likely to be turned into fat and still gives you a good energy boost. ☆☆☆☆☆ Weight loss tip 22 Think about what you can add to your diet, not what you must take away. Integrate tasty veggies into your meal, rather than serving them on the side. Not only will they offset the fat in your chicken or meat, but the phytochemicals in fresh produce are proven to prevent diseases. ☆☆☆☆☆

Weight loss tip 23 Are you really hungry, or just being greedy? Your stomach is only the size of a fist so it takes just a handful of food to fill it comfortably. Assess how you feel after eating. If you feel stuffed, bloated or tired, you are either eating at the wrong time or consuming too much. ☆☆☆☆☆ Weight loss tip 24 Like it or loathe it, horseradish, which comes from the same family as wasabi, can actually help you dissolve your fat and stave off hunger pangs, claim researchers from the University of Copenhagen. Spread a little on your sarnies, instead of your usual ketchup, for a slimming effect. ☆☆☆☆☆ Weight loss tip 25 Enjoy your treats away from home. Pop to the ice cream parlour for a scoop of your favourite flavour, or plan a meal treat with friends on a weekend. Turning your cravings into an adventure takes the temptation out of snacking at home. ☆☆☆☆☆ Weight loss tip 26 Be realistic. Crazy goals like losing two dress sizes in two weeks will almost always end in tears, lost motivation and more than a little comfort eating. You can only ever look like a thinner you – so set standards you know you can achieve. ☆☆☆☆☆ Weight loss tip 27 Use spray oil rather than pouring. One squirt contains only one calorie compared to 120 calories from a tablespoon. If you use oil in your cooking

daily, this small change could lose you a stone over the year. ☆☆☆☆☆ Weight loss tip 28 Instead of picking a diet, focus on dedicating yourself to a new eating lifestyle. If your diet plan isn’t sustainable once you lose the fat, you run a strong risk of regaining most of what you lost because you will be back to your old habits. ☆☆☆☆☆ Weight loss tip 29 Don’t skip breakfast. Eating a meal first thing means consuming 5% fewer kilojoules throughout the day, American researchers have found. ☆☆☆☆☆ Weight loss tip 30 If you want to maintain as much muscle mass as possible when losing fat, do NOT switch to lighter weights and higher reps. Continue to train with the same intensity and weight. If you tell your body it does not need all the strength it currently has, you are encouraging it to drop muscle mass. ☆☆☆☆☆ Weight loss tip 31 Hate breakfast? Blend a fruit smoothie, with a scoop of your favorite protein powderand some yogurt. ☆☆☆☆☆ Weight loss tip 32 Big night-time eaters should consider intermittent fasting. You abstain from eating for 16 to 20 hours per day, and consume the bulk of your calories the last 4 to 8 hours each day. This allows for a big night-time meal as long as it is within your daily calorie limits.

☆☆☆☆☆ Weight loss tip 33 Abs are made in the kitchen. Performing endless number of crunches and sit ups will not “carve out a six pack”. Only weight loss will, and all that requires is fewer calories per day. Train your abs like every other muscle group – with a sensible number of sets. ☆☆☆☆☆ Weight loss tip 34 Allow yourself to adjust your weekly cheat window around social gatherings and life events so you do not have to avoid celebrating “a little” with family and friends. ☆☆☆☆☆ Weight loss tip 35 Make sure you’re drinking plenty of water and staying hydrated. ☆☆☆☆☆ Weight loss tip 36 Addicted to ice cream? Try sugar-free pudding made with low-fat milk when you get that ice cream craving. ☆☆☆☆☆ Weight loss tip 37 Hate veggies? Spinach hides well in most foods. Simply place diced spinach in a suate’ pan with a small amount of olive oil and heat gently until it wilts down. Then place the spinach into or on your favorite dish and you’re done! It’s virtually tasteless and adds a ton of nutrition. ☆☆☆☆☆ Weight loss tip 38

Planning depends on how well organised you are. As soon as you’ve eaten a meal, plan the next one. ☆☆☆☆☆ Weight loss tip 39 Don’t just try to cut fat, work to build muscle. Extra muscle mass increases your metabolism, allowing you to eat slightly more each day without gaining weight. ☆☆☆☆☆ Weight loss tip 40 On nutritional labels, look for words such as fruit juice concentrate, honey, golden syrup, sucrose, glucose, dextrose, palm sugar, maltose and corn syrup. Why? They’re all forms of sugar. ☆☆☆☆☆ Weight loss tip 41 Make sure you are getting plenty of daily protein, especially if you are exercising. Men should aim for a minimum of 150 grams per day, and women 100 grams per day. ☆☆☆☆☆ Weight loss tip 42 It’s better to just try and eat healthier than it is to jump into a fad diet. ☆☆☆☆☆ Weight loss tip 43 Tempted to reach into the pantry? A brisk 15-minute walk helps to curb cravings, according to research conducted by the UK’s University of Exeter ☆☆☆☆☆ Weight loss tip 44

Cut out as much white sugar from your diet as possible, including processed foods that contain added white sugar. ☆☆☆☆☆ Weight loss tip 45 Cut out all drinks with calories. Calories from drinks add up quickly. ☆☆☆☆☆ Weight loss tip 46 Store bought juices are not very healthy choices. They lack the pulp from the fruit. The pulp carries most of the fruit’s nutritional value, leaving you drinking mostly sugar and empty calories. You are better off just eating the fruit. ☆☆☆☆☆ Weight loss tip 47 Sweet tooth? Strawberries and blueberries have very few calories. You can snack on these foods almost freely throughout the day without worry about gaining fat. ☆☆☆☆☆ Weight loss tip 48 Drink 12 ounces of water immediately before each substantial meal. You will also want to sip water throughout your meal. This will help fill the stomach and reduce your tendency to want to overeat. ☆☆☆☆☆ Weight loss tip 49 Treadmill or stairmaster cardio boring you to death? You don’t have to be chained to machines. Fun forms of exercise will burn nearly as many calories if not more. Walk the dog, play mini golf, have sex, swim or wrestle with the kids.

☆☆☆☆☆ Weight loss tip 50 Know that cardio is not a magic weight loss bullet. Walking 2 miles on the treadmill doesn’t even burn off the average candy bar. You are better off dialing in your diet first before adding cardio. ☆☆☆☆☆ Weight loss tip 51 Prepare your weekly work meals in advance. This will make it far less likely that you make a run for fast food or the vending machine. ☆☆☆☆☆ Weight loss tip 52 Take healthy snacks to work like fruit, string cheese, almonds, etc. ☆☆☆☆☆ Weight loss tip 53 Keep packs of sugar-free gum at work, in your car, and near your comfortable chair at home. If you get a craving for a snack, make yourself chew gum for at 15 minutes. This will give you something else to focus on. ☆☆☆☆☆ Weight loss tip 54 Allow 10% of your daily calories to come from "junk" food. A little bite of chocolate can be just the thing you need to make it through a bad day. ☆☆☆☆☆ Weight loss tip 55 To be truly low fat, the total fat content of a product has to be 3% or less. - Emma Stirling, nutrition editor ☆☆☆☆☆

Weight loss tip 56 Cut out as much white flour from your diet as possible, including processed foods that contain added white flour. ☆☆☆☆☆ Weight loss tip 57 Beware of banquets. Dining with a group means you’re likely to eat 44% more kilojoules, according to a study from Pennsylvania State University. ☆☆☆☆☆ Weight loss tip 58 Keep dark chocolate Kisses around, and allow yourself to eat just one every time you get a sweet craving. ☆☆☆☆☆ Weight loss tip 59 Chewing on almonds may help you lose weight. According to recent US research published in the American Journal of Clinical Nutrition, blood tests show that there are higher levels of appetite-suppressing hormones in chewers’ bloodstreams. But before you eat too many, remember that 10g of raw almonds = 2 ProPoints values. ☆☆☆☆☆ Weight loss tip 60 Supplement with a quality multivitamin. ☆☆☆☆☆ Weight loss tip 61 Supplement with fish oil. Fish oil supports joint health, brain function and much more. ☆☆☆☆☆

Weight loss tip 62 Use protein supplements to help you achieve your daily protein requirements. They are very low in calorie and convenient. ☆☆☆☆☆ Weight loss tip 63 Commit to going to bed earlier each night. The earlier you hit the sack, the less likely you are to reach for more night-time snacks. ☆☆☆☆☆ Weight loss tip 64 Having a pig out at work? Don’t get anywhere near the food. Don’t even allow yourself to see it. Stay away completely! ☆☆☆☆☆ Weight loss tip 65 When given the choice between grains and fruit and veggies, you are better off eating the fruits and veggies. ☆☆☆☆☆ Weight loss tip 66 Surround yourself with positive, successful people who are working towards the same goals as you are, or who have achieved what you are trying to achieve. ☆☆☆☆☆ Weight loss tip 67 Hire a quality, experienced personal trainer who has experience with figure competitions or bodybuilding. They are masters at discipline and will have a lot to teach you. ☆☆☆☆☆

Weight loss tip 68 Analyze situations or places that lead to binge eating, and try to avoid them. ☆☆☆☆☆ Weight loss tip 69 Goals don’t have to be based on a weight – you can set healthy goals such as drinking more water and less soft drink, eating less chocolate and more fruit or walking further and more often. - Dr Catherine Lombard, dietitian ☆☆☆☆☆ Weight loss tip 70 Don’t starve yourself. Starvation is one of the worst ways to try and lose weight. Not only will you lose valuable muscle, but once the starvation plan is over you risk gaining substantial amounts of bounce back weight. Men should not eat under 1800 calories per day, and women no fewer than 1200 calories per day. ☆☆☆☆☆ Weight loss tip 71 Going crazy and planning to binge eat no matter what? Choose a steak, endless nuts and/or fruit rather than junk food. It’s far better to overeat healthy food than to overeat junk. ☆☆☆☆☆ Weight loss tip 72 Don’t bring temptation foods into the house, ever. No excuses. ☆☆☆☆☆ Weight loss tip 73 When possible workout each day when you have the most energy. You will be far less likely to lose motivation and not exercise at all.

☆☆☆☆☆ Weight loss tip 74 Fill your workouts with the most effective exercises, primarily compound movements. Compound lifts are the most intense, and provide the most bang for your buck. ☆☆☆☆☆ Weight loss tip 75 No time for cardio? Decrease the rest periods between your weight training sets to 15-30 seconds. This will keep your heart pumping, and calories burning. ☆☆☆☆☆ Weight loss tip 76 For an intense weight training boost, slow down your reps to a 4 second count. This will make each set incredible taxing. ☆☆☆☆☆ Weight loss tip 77 Consider using high intensity interval training (HIIT cardio) instead of treadmill grinding. Studies indicate that HIIT is a very effective fat burner. ☆☆☆☆☆ Weight loss tip 78 Take the stairs, everywhere. ☆☆☆☆☆ Weight loss tip 79 Park in the furthest possible spot from the door, everywhere. ☆☆☆☆☆

Weight loss tip 80 Avoid as many processed foods as possible. Use this rule when buying food…the fewer the ingredients and chemicals, the better! ☆☆☆☆☆ Weight loss tip 81 Sort your Spaces. Think about all the places you regularly reach for or eat food. Remove foods that tend to be triggers or break down your resolve. Display the healthy choices front and centre. And hide treat foods in opaque containers in hard to reach areas. ☆☆☆☆☆ Weight loss tip 82 Late night eating is ok and won’t slow fat loss if your overall daily calories are reasonable and inline with your weight loss goals. ☆☆☆☆☆ Weight loss tip 83 Avoid margarine. It is a fake food. You are better off eating a small portion of butter. Butter is nutritionally dense, and when used appropriately can add a lot of nutritional value to a cutting or weight loss diet. ☆☆☆☆☆ Weight loss tip 84 Cut out the alcohol. It’s simply wasted calories, no pun intended. ☆☆☆☆☆ Weight loss tip 85 Consider using fullbody workouts 3 times a week. They are far more intense than they appear, working the entire body instead of one or two bodyparts. ☆☆☆☆☆

Weight loss tip 86 Get enough sleep! Take naps when you can. You are more likely to cheat or binge when you are tired and weak. ☆☆☆☆☆ Weight loss tip 87 Morning training might be just what you need to spike a sluggish metabolism. ☆☆☆☆☆ Weight loss tip 88 The first week of weight loss will be abnormally high. You’re body is flushing water due to lower carb and sodium intake, reduced digestive demands, etc. Don’t expect to lose weight at this pace during the coming weeks. ☆☆☆☆☆ Weight loss tip 89 Monitor your weight loss during weeks two and three of your diet. If you’re not losing weight fast enough, cut calories by 200 per day and hold steady for another two weeks before making any further adjustments. ☆☆☆☆☆ Weight loss tip 90 Carb cycling can be an effective fat burning practice. After determining your daily protein requirements, and removing 20-30% of your daily calories for healthy fats, figure out the average amount of carbs you need per day, and then set up high, medium and low carb that keep that average. Cycle between these days. ☆☆☆☆☆

Weight loss tip 91 Diet pills do not change eating habits. You MUST commit to a new eating lifestyle; preferably one that is centered around your eating habits. ☆☆☆☆☆ Weight loss tip 92 Improve your workout performance with creatine. It is one of the most studied supplements on the planet, and it relatively inexpensive to boot. ☆☆☆☆☆ Weight loss tip 93 Rather than restaurant-sized wine glasses, use small ones. Large wine glasses hold more than the recommended serve. - Melanie McGrice, dietitian ☆☆☆☆☆ Weight loss tip 94 You do not “need” cardio to lose fat. While cardio is beneficial for improving overall health, if your calories are inline with your weight loss goals you do not need to perform any cardio. ☆☆☆☆☆ Weight loss tip 95 Pre-workout formulas can provide the needed energy boost to take a workout from ho hum to hardcore. If you feel tired when exercising, or feel like you are missing an edge, sample a few pre-workout formulas. ☆☆☆☆☆ Weight loss tip 96 Eat smaller, more frequent meals. This way if you start to get hungry, your next meal isn’t too far away. ☆☆☆☆☆

Weight loss tip 97 Use a tested and proven workout routine. Don’t just head to the gym and do “whatever.” The more focused you are with your training, the better your results will be. ☆☆☆☆☆ Weight loss tip 98 Before heading out to a restaurant, check the menu online and locate several healthy choices before hand. ☆☆☆☆☆ Weight loss tip 99 Eat slowly and enjoy the taste of your food. This will also help prevent overeating, as your brain will have more time to process when your stomach is full. ☆☆☆☆☆ Weight loss tip 100 Use a smaller plate or bowl. It’s harder to over-stuff. ☆☆☆☆☆ Weight loss tip 101 Eat no more than a serving of any specific food at a sitting. A serving will be no larger than the size of your fist. ☆☆☆☆☆ Weight loss tip 102 For major meals use the “one-third” rule. Fill one-third of your plate with veggies, one-third with carbs and one-third with meat/protein. ☆☆☆☆☆

Weight loss tip 103 Research indicates that supplementing with glutamine may help prevent muscle loss. The more extra muscle you retain while cutting, the better. ☆☆☆☆☆ Weight loss tip 104 Consider CLA supplementation. Research indicates it may help to reduce body fat, and it is great for overall health. ☆☆☆☆☆ Weight loss tip 105 While cooking, eat mints so you’re not tempted to constantly taste test. - Emma Stirling, nutrition editor ☆☆☆☆☆ Weight loss tip 106 When starting a weight loss plan, don’t jump into the deep end of the exercise pool and try to workout every day of the week. Start slow, with low intensity workout sessions and build gradually. If you get excessively sore only a few weeks into working out, you risk losing motivation. ☆☆☆☆☆ Weight loss tip 107 Create your own meal choices menu; one that includes side dishes and healthy dessert choices. Make sure you stock all ingredients for these dishes so you can have whichever one you crave at any given time. ☆☆☆☆☆ Weight loss tip 108 Clean your cupboards. Trash everything that you no longer eat. It’s like hitting the "reset" button. ☆☆☆☆☆

Weight loss tip 109 Try something new and different, like hot yoga, hiking or taking a spin class. ☆☆☆☆☆ Weight loss tip 110 Watch weight loss programs like the Biggest Loser. They are on Netflix, and available 24 hours a day when you need motivation. ☆☆☆☆☆ Weight loss tip 111 Read body transformation stories found on Muscle & Strength. Not only are they motivating, but you will also pick up quite a few tips. ☆☆☆☆☆ Weight loss tip 112 Keep a training journal, off and online. Track your progress in a notebook and keep it online in the Muscle & Strength forum. You will find that online communities are full of encouraging individuals with the same goals. ☆☆☆☆☆ Weight loss tip 113 Keep an online diet journal. This will help you more precisely monitor calorie, protein, fat and carb intake. ☆☆☆☆☆ Weight loss tip 114 Take a 5 minute breaks for every hour you watch TV and do some form of exercise – kettlebell swings, sit ups, treadmill. This may add up to 2-3 more cardio sessions per week, or an extra workout or two. ☆☆☆☆☆

Weight loss tip 115 Try to get your partner to join you. Fat loss is much easier if your partner is working with you. ☆☆☆☆☆ Weight loss tip 116 Eat more fiber. It helps to slow down digestion which will leave you feeling full longer. ☆☆☆☆☆ Weight loss tip 117 Try to set aside time to eat away from your desk at work, even if it’s just for 15 minutes. If you eat at your desk, you could be more likely to skip healthy things like salads because they’re tricky to eat and stepping away is also a great break. - Meredith Fuller, psychologist ☆☆☆☆☆ Weight loss tip 118 Allow yourself one cheat hour or cheat meal each week where you are allowed to eat something that isn’t on your fat loss diet plan – within reason of course! Don’t eat an entire bag of chips and a quart of ice cream. ☆☆☆☆☆ Weight loss tip 119 Going on vacation? Plan a few active activities like hikes or biking. ☆☆☆☆☆ Weight loss tip 120 Be careful about reaching for “low-fat” foods, as they often contain added sugar to make them taste better. ☆☆☆☆☆

Weight loss tip 121 Be careful about reaching for “low sugar” foods, as they often contain added fat to make them taste better. ☆☆☆☆☆ Weight loss tip 122 Commit to eating several servings of fruit each day. These snacks can help get you through a period of the “munchies.” ☆☆☆☆☆ Weight loss tip 123 Hate fish? Try tilapia. It’s virtually tasteless and easy to find at your local grocery store. ☆☆☆☆☆ Weight loss tip 124 Always perform cardio after lifting, and not before. Maintaining muscle mass should always be a priority, not only for appearance but also for metabolism. Always lift weights when you are at full energy levels. ☆☆☆☆☆ Weight loss tip 125 Be realistic…you’re going to have bad days. Don’t let 1-2 bad days pull you off course. Get right back at it! ☆☆☆☆☆ Weight loss tip 126 Having issues understanding portion sizes? Pull out the measuring cups and buy a food scale. Food scales are available at Wal-mart for a very inexpensive price. ☆☆☆☆☆

Weight loss tip 127 Set aside the diet soda and drink water or a whey protein shake instead. The sweetness of diet sodas confused the taste buds, and contribute to increased sugar cravings. ☆☆☆☆☆ Weight loss tip 128 Learn to season your bland food. There is a world of seasonings at your disposal that are both healthy and tasty. Take time to visit Muscle & Strength's low calorie recipes and start experimenting with new spices and seasonings. ☆☆☆☆☆ Weight loss tip 129 Fat in foods does not make you fat, excessive amounts of daily calories does. Make sure your fat loss eating plan has at least 20% of your calories from healthy fats. ☆☆☆☆☆ Weight loss tip 130 Dump your current yogurt and check out Greek yogurt. It is much higher in protein, and a better overall choice. Greek yogurt can also be used as a substitute for sour cream. ☆☆☆☆☆ Weight loss tip 131 Learn to make veggies soups. Turn bland veggies into a tasty soup side dishes that you’ll actually want more of. Most veggie soups are low calorie, allowing you to consume bowl after guilt free bowl. ☆☆☆☆☆

Weight loss tip 132 Avoid buffets and all you can eat meals at all costs. No exceptions! ☆☆☆☆☆ Weight loss tip 133 Dump the cheese on sandwiches and pile on the veggies – pickle slices, fresh onions, tomato slices, peppers, spinach leaves, etc. ☆☆☆☆☆ Weight loss tip 134 Not sure where to start with healthy fats? A little butter is a great choice. Nuts, seeds, avocados, eggs are also wonderful choices. ☆☆☆☆☆ Weight loss tip 135 Hitting the salad bar? Avoid fruit salads, as they usually contain syrups or sugars. You also want to avoid bacon bits, cheese, croutons and most salads dressings. Use a small amount of oil and vinegar dressing. ☆☆☆☆☆ Weight loss tip 136 Use more salsa. Salsa is an easy way to add some taste to bland foods, from baked potatoes to chicken breasts. ☆☆☆☆☆ Weight loss tip 137 Use your crock pot. You can let meats and veggies cook all day and prepare large meals with very little effort. ☆☆☆☆☆ Weight loss tip 138 Buy a steamer and start steaming your veggies, chicken and fish.

☆☆☆☆☆ Weight loss tip 139 Your scale weight can jump around for a myriad reasons – irregular bowel movements, a large carb or sodium day, etc. Don’t panic if your diet is on track but see a temporary spike on the scale. ☆☆☆☆☆ Work It Out 1 Go back to basics – burn more calories than you ingest. ☆☆☆☆☆ Work It Out 2 Put a two litre water bottle and a glass on your desk every morning. Get through it by lunch, and do the same in the afternoon. You’ll exercise better and recover faster if you’re hydrated. I drink some water every time someone asks me a silly question or sends a stupid email... find something that works for you! ☆☆☆☆☆ Work It Out 3 Become an expert in what you’re doing. Learn how and why things work and then you’ll have faith that they will. Check out a podcast called Cut The Fat, and listen to it when you’re exercising. ☆☆☆☆☆ Work It Out 4 It’s not weight-loss, it’s health-gain. Think about your changes as a way to gain things, not lose them. ☆☆☆☆☆ Work It Out 5

You don’t need to exercise for hours on end. Short, sharp sets of exercise will produce better results if you work hard. Get a skipping rope, skip for two minutes, do push ups for one minute, skip for two minutes, rest for one minute. Then change the push up to something else like sit ups and do the set again. Repeat it five times and it’s a quick, effective workout that will get better results than a long run or swim. ☆☆☆☆☆ Work It Out 6 Supplement your diet with Omega-3 – buy good quality and they’ll boost your energy and burn more fat. ☆☆☆☆☆ Work It Out 7 After you wake up, eat breakfast as soon as you can. This kick starts your metabolism to work at a higher rate and burns more calories during the day. ☆☆☆☆☆ Work It Out 8 Man up. Studies show that women binge on food more than men and, when food decisions are emotional, it’s a recipe for disaster. Instead, eat little amounts when you’re hungry, not when you’re bored or unhappy, and once a week go out with the girls for beer and pizza – you’ve earned it. ☆☆☆☆☆ Work It Out 9 Set performance-based goals. Always set yourself incrementally larger goals each week to make sure you’re engaged and have something to strive for. Each little achievement is also a reward that you’re going in the right direction. From doing 10 more squats to mastering a new yoga pose, whatever floats your boat. ☆☆☆☆☆

Work It Out 10 Bask in the sunshine. Just 20 minutes of Vitamin D absorption each day will boost your ability to loose weight. ☆☆☆☆☆ Work It Out 11 People who embark on a weight-loss journey with a partner are 37 per cent more likely to stick with it than those who go it alone, according to a recent study from Indiana University in the US. ☆☆☆☆☆ Work It Out 12 Personal fitness coach, Radha Belani, gives us her hottest workout tips: ☆☆☆☆☆

CHAPTER 5

Vitamin Guide Acetyl Glutathione “Glutathione is one of the most powerful antioxidants our bodies produce. It regulates metabolic processes and is crucial for proper mitochondrial function and energy production. It’s also thought to play an important role in reducing free radicals, clearing heavy metals and supporting immune function, which are all very worthy, health-enhancing pursuits! Chronic illness, over-the-counter medications, long-term toxic exposure, stress and aging can not only deplete stores of glutathione, but also inhibit our ability to produce it. And low glutathione levels have been linked to every major aging process in the human body. So fight back with supplementation – and help keep your energy levels higher, for longer. The good news is that until recently the only way to get glutathione into our bodies efficiently was intravenously — now there is an effective oral form.” ☆☆☆☆☆ AI: For those vitamins for which an RDA has not yet been set (usually due to lack of scientific data), an AI, or adequate intake level, is used in place. ☆☆☆☆☆ Alpha-Lipoic Acid “Alpha-Lipoic Acid is found in every cell of your body. It’s a potent, versatile, antioxidant warrior that helps beat down inflammation, balance those blood-sugar raiders and protect your skin collagen battlements. It boosts the effectiveness of other antioxidants in your body, promotes nerve health, maintains healthy skin, helps remove heavy metals from the body

and purifies the liver. Simply put, ALA has your back. Although your body does produce ALA, it doesn’t make large enough quantities, and as with CoQ10, the amount of it produced decreases naturally with age. In order to get enough, consider taking an Alpha-Lipoic Acid supplement and, of course, always eat well. Good sources include grass-fed red meat and organ meats, as well as vegetables like broccoli, collards and spinach” ☆☆☆☆☆ B Complex “Picture B Complex like a beehive, made up of 11 nutrient worker bees, creating and sustaining your body’s energy supply by helping to break down proteins, fats and carbohydrates. The busy B’s activities keep heart health and immunity humming and therapeutic doses are also a great treatment for a headache, fatigue, mood, stress and menstrual disorders. With B vitamins involved in so many of the body’s operations, it’s easy to see how coming up short can easily affect how well you feel on a given day, so treating your body to a B Complex supplement is a virtual no-brainer. This is particularly key if you follow a vegetarian or vegan diet which might be short on B’s.” ☆☆☆☆☆ BETACAROTENE A carotenoid, it is a vitamin A precursor, which the body converts into vitamin A. Found naturally in a wide range of fruits and vegetables that are deep yellow, orange or dark green, such as carrots and spinach. The Copenhagen study found a 7 per cent increased risk of mortality associated with taking the pill. Other studies have shown a link between betacarotene and increased risk of lung cancer in smokers. In one trial, 18 per cent more lung cancers were diagnosed and 8 per cent more deaths occurred in those taking betacarotene. In a second study, 28 per cent more lung cancers were diagnosed and 17 per cent more deaths occurred in those taking betacarotene and vitamin A supplements than in those taking placebos. Neither of these studies showed a benefit from taking supplements. Bottom

line "Given the mixed evidence, it may be wise to avoid taking betacarotene supplements, and instead obtain this nutrient through food and a multivitamin,'' the Harvard study says. ☆☆☆☆☆ Biotin (a.k.a. Vitamin B7 or Vitamin H): Like the rest of the water-soluble B-complex vitamins, biotin plays a huge role in cell growth and food metabolism . Metabolism is the process by which our bodies covert the food we eat into energy that can then be used to power everything we do, from thinking, to running, to hula-hooping. Deficiency of this vitamin is extremely rare, but overdoing it on raw egg whites has been known to prevent biotin absorption (albeit, in a pretty old study) (we’re looking at you, Rocky) . What You Need: 30 mcg How to Get It: Cooked salmon (4-5 mcg per 3 ounces) whole grains (0.02-6 mcg per slice of bread), eggs (13-25 mcg per large egg), or avocados (2-6 mcg per avocado) What’s Too Much: Not determined ☆☆☆☆☆ Calcium Calcium is an important component of a healthy diet . Its minor deficit can affect bone and teeth formation, while its excess can lead to kidney stones. Vitamin D is needed to absorb calcium. ☆☆☆☆☆ Calcium Calcium is the most abundant mineral in the body with 98% in the bones, 1% in the teeth and 1% circulating in the blood. While it’s essential for healthy bones and teeth, in the blood calcium helps regulate the heartbeat, control blood pressure and send messages along nerves. When it’s deficient: Calcium deficiency is becoming increasingly prevalent and can result in brittle bones, teeth problems and eventually osteoporosis. Best sources: Dairy food, green leafy vegetables and legumes. RDI: 500mg/day (1-3

years); 700mg/day (4-8 years). What to eat: 1 cup of milk provides 300mg of calcium. ☆☆☆☆☆ Calcium: Got milk? Guzzle a glassful to get the daily dose of calcium, a macromineral crucial for the healthy development of bones and teeth. But that’s not all — calcium also offers a helping hand in muscle function, blood clotting, nerve signaling, hormone secretion, and blood pressure . And alongside its sidekick, Vitamin D, calcium helps ward off osteoporosis . While getting too much calcium from dietary sources is rare, taking too many calcium supplements may carry some risk for kidney stones formation or heart disease, though the research is inconclusive .What You Need: 1,000 mg How to Get It: Quench calcium thirst with milk (300 mg per cup—ice cream counts too!), yogurt (300 mg per cup), cheddar cheese (303 mg per 1.5 ounces), tofu (258 mg per ½ cup), bok choy (79 mg per ½ cup), spinach (115 mg per ½ cup), and rhubarb (174 mg per ½ cup). What’s Too Much: 2,500mg ☆☆☆☆☆ Choline: Choline, another water-soluble B vitamin, is a building block of the neurotransmitter acetylcholine, which is essential for the nerve and brain activities that control memory and muscle movement. Choline also helps turn the food we eat and our stored energy (hello, love handles) into fuel . Vegetarians, vegans, pregnant women, and endurance athletes are at greater risk for choline deficiency, which is linked to fatty liver disease, atherosclerosis, neurological disorders, and impaired fetal development . Extremely high doses won’t kill you, but consuming more than 10 grams per day can cause vomiting, increased sweating and salivation, and a fishy body order (and nobody wants that!). What You Need: Men = 550 mg; Women = 425mg How to Get It: Eggs (126 mg per egg), milk (38 mg per

cup), cooked broccoli and Brussels sprouts (both 62 mg per cup), beef (67 mg per 3 ounces), and—get excited—milk chocolate (20 mg per 1.5 ounce bar). What’s Too Much: 3,500 mg ☆☆☆☆☆ Chromium: You may have chrome wheels, but do you have chromium-dense meals? Though this trace mineral is thought to enhance insulin activity and the breakdown of the sugars that we eat, it’s only needed in small amounts and is not considered “essential” . Though some chromium supplements tout muscle building and weight loss benefits, there is no solid research evidencethat backs up the claims . In fact, overconsumption of chromium supplements could cause kidney damage . So shelf the supplement and try an absperiment instead for rock-hard abs. What You Need: Men = 35 mcg; Women = 25 mcg How to Get It:There’s heavy metal (chromium metal, that is) in broccoli (22 mcg per cup), grape juice (7.5 mcg per cup), and wholewheat products like whole-wheat frozen waffles (6.7 mcg per waffle) or whole-wheat English muffins (3.6 mcg per muffin). What’s Too Much: Not determined ☆☆☆☆☆ Copper: Copper: Don’t be penny-pinching with this shiny mineral, which is an essential trace element and antioxidant. Frontline in the creation of red blood cells, copper is also important for proper energy metabolism, immunity, and nervous system function . Though few and far between, copper deficiencies may manifest as anemia, a low white blood cell count, and bone deterioration . While coppertoxicity from dietary intake is rare, cases of acute copper poisoning (which leads to some not-so-nice tummy troubles) have occurred due to contaminated water supplies or leaching from copper containers . What You Need: 900 mcg How to Get It: Instead of gnawing on pennies, try cooked liver—yum! (4,049 mcg per ounce),

oysters (670 mcg per medium oyster), crabmeat (634 per 3 ounces), nuts (cashews, for example, offer 629 mcg per ounce), raw mushrooms (344 mcg per cup), and semisweet chocolate (198 mcg per ounce). What’s Too Much: 10,000 mcg ☆☆☆☆☆ CoQ10 “CoQ10 is an extremely powerful antioxidant that offers amazing benefits for just about everyone. It has virtually endless applications and qualities. It has anti-aging properties, increases energy and can lead to improved cardiovascular and cellular health. In fact, maintaining high CoQ10 levels is so critical, I recommend supplementation to many of my patients, particularly those who are over 40, battling fatigue or dealing with cardiovascular issues. For the over 40 set, I usually suggest starting with 200-400 mg daily for the first four weeks, and then 200 mg a day to maintain healthy levels. If you take statins – the cholesterol lowering drugs – then CoQ10 levels are even more important, as statins can slash them by as much as 40%, leaving you vulnerable to all sorts of problems, especially muscle pains. My advice? If you must take a statin, CoQ10 supplementation is an absolute, health-saving must.” ☆☆☆☆☆ Fat-soluble vitamins Fat-soluble vitamins can be stored in the body for long periods. They are stored mostly in the fatty tissue and in the liver. The fat-soluble vitamins include vitamin A, vitamin D, vitamin E, and vitamin K. These are generally consumed along with fat-containing foods. Because they can be stored in the body's fat, they do not have to be consumed every day. ☆☆☆☆☆ Fat-Soluble Vitamins

Fat-Soluble Vitamins: Fat-soluble vitamins are those that bind to fat in the stomach and are then stored in the body for later use. We are less likely to become deficient in these vitamins (A, D, E, and K), but more likely to build up to toxic levels, usually due to extreme overconsumption or overzealous supplement use. (Or maybe just an unhealthy obsession with kale chips…) ☆☆☆☆☆ FISH OIL Has been linked to lower levels of heart disease and cancer, as well as chronic diseases. Fish oil during pregnancy may lower high blood pressure, prevent an early birth and reduce the risk of a wide range of health problems, from hyperactivity to diabetes, according to a review of research by doctors at the University of Alberta. Other research shows that children of mothers who consumed cod-liver oil daily after the 18th week of the pregnancy and during early breast-feeding had improved intelligence at the age of four. Current advice from the Food Standards Agency is that pregnant and breast-feeding women can eat between one and two 140g portions of oily fish a week.Other studies have shown that men and women who eat fish at least once a week are half as likely to die from a heart attack. Another study showed that sudden-death rates among men who had suffered one heart attack dropped by 45 per cent with fish oil. A 14-year study showed that women who ate fish at least twice a week were half as likely to suffer strokes. Bottom line "We recommended that untainted fish oil containing abundant omega-3 fatty acids be considered as a routine supplement during pregnancy and lactation,'' say the Alberta researchers. ☆☆☆☆☆ Fish Oils “Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also

promote a stronger immune system; they support cardiovascular, joint and vision health; they strengthen skin, hair, and nails; they enhance nutrient absorption and metabolic function; and they help with attention, mood and memory skills. In short, fish oil is seriously good stuff. As with Vitamin D, you can’t make your own omega-3 fatty acids, so you’ve got to get it from outside sources. Fatty fish and fish oil supplements are your best bets, particularly because many fatty fish are contaminated with mercury and other nasty stuff. Indulge in fish oil supplements instead!” ☆☆☆☆☆ Fluoride Fluoride is not technically an essential mineral, because the body can live without it, the benefits that fluoride has on cavity prevention are very well documented. But how does fluoride help prevent cavities? ☆☆☆☆☆ Fluoride: This non-essential trace mineral helps keep those pearly whites cavity-free and bones less breakable . Before snacking on some toothpaste, know that most tap water in the U.S. is already fluorinated, taking care of those elemental needs. What You Need: Men = 4 mg; Women = 3 mg How to Get It: Food sources include grape juice (0.05-0.64 mg per cup), canned sardines (0.2-0.4 mg per 3.5 ounces), and chicken (0.06-0.10 mg per 3.5 ounces). What’s Too Much: 10 mg ☆☆☆☆☆ Folic Acid Folic acid is a component of vitamin B. It is used in our bodies to make new cells. Increased folic acid intake is frequently recommended for women who are pregnant or who are trying to get pregnant. ☆☆☆☆☆

Folic Acid (a.k.a. folate or folacin): Folic acid is such a key part of our diet that the U.S. government decided to fortify most commercial flour with this watersoluble vitamin. So what’s all the hoopla over folic acid? Well, it’s vital for pregnant women to ensure the baby’s proper development, helping prevent birth defects in the brain and spine . No baby on board? Folic acid also helps create most all cells in the body and may reduce the risk of heart disease and colon cancer . What You Need: 400 mcg How to Get It: Look out for fortified grains and cereals (200-400 mcg per cup), asparagus (134 mcg per 6 spears), spinach (132 mcg per half cup), orange juice (83 mcg per cup), and lentils (179 per half cup). What’s Too Much: 1,000 mcg ☆☆☆☆☆ Iodine Despite its abundance, iodine deficiency is relatively common. Severe iodine deficiency often occurs in people that are afflicted with thyroid disease or a hyperthyroid disorder, or those who have developed a goiter. Symptoms of iodine deficiency may manifest as extreme fatigue, weight gain, facial puffiness, constipation, slowing of both physical and mental processes, and lethargy. ☆☆☆☆☆ Iodine Iodine is essential to make the thyroid hormones which play a big role in growth, cell reproduction, nerve functions and metabolism regulation. When it’s deficient: Deficiency is becoming far more common and in pregnant women can cause major retardation in their babies. Best sources: seafood, yoghurt, eggs and dairy. RDI: 90 micrograms/day (1-3 years); 90 micrograms/day (4-8 years). What to eat: 1g of iodised salt provides 77mcg of iodine. ☆☆☆☆☆

Iodine: Definitely dine with iodine: This essential trace mineral is a crucial component of thyroid hormones, which maintain our basal metabolic rate (BMR). Iodine also helps to regulate body temperature, nerve and muscle function, and plays a role in the body’s growth and development . Too little iodine can lead to thyroid dysfunction, developmental abnormalities, and even goiters, a swelling of the thyroid gland (that ain’t pretty) . Iodine is found in most table salt (it does say “iodized” on the container, right?). Now and then, an excess of iodine can cause hyperthyroidism, goiters, and in severe cases, GI discomfort and burning of the mouth, throat, and stomach, though rare. What You Need: 150 mcg How to Get It: Add some iodine with cod (99 mcg per 3 ounces), shrimp (35 mcg per 3 ounces), canned tuna (17 mcg per half can), milk (56 mcg per cup), baked potatoes (60 mcg per medium potato), and (small amounts of) seaweed (more than than 4,500 mcg per ¼ ounce!). What’s Too Much: 1,100 mcg ☆☆☆☆☆ Iron Iron is an essential mineral stored by the body in red blood cells. It is also the most common mineral deficiency in the world. The symptoms of deficiency are tiredness, general weakness, an inability to concentrate, susceptibility to infection, impaired performance, and in general, ill health. Calcium and copper must be present for iron to function properly, and ascorbic acid (vitamin C) enhances absorption. Iron is necessary for proper metabolization of B vitamins. ☆☆☆☆☆ Iron Iron is essential to carry oxygen in the blood. Babies are born with about six months’ supply of iron but have their iron supplies topped up through breastmilk or iron-fortified baby formula. When solid food is introduced, it

is suggested they eat iron-rich foods. Babies and toddlers need plenty of iron they grow so rapidly. When it’s deficient: About 25% of the population are at risk of iron deficiency, which can result in iron deficiency anaemia. Symptoms of iron deficiency include fatigue, poor immunity, behavioural problems and memory problems. Children and pre-menopausal women are most prone to iron deficiency anaemia. Best sources: Lean red meat, dried beans, egg yolks, iron-fortified cereals and oysters. RDI: 9mg.day (1-3 years); 10mg/day (4-8 years). What to eat: 1 cup of chickpeas provides 3.2mg of iron. ☆☆☆☆☆ Iron: Pump some iron (…into your meals) to help hemoglobin, a component of red blood cells, and myoglobin (hemoglobin’s counterpart in muscles) bring oxygen to all the cells that need it. Iron is also important in the production of amino acids, collagen, neurotransmitters, and hormones . Since this mineral is more easily absorbed from red meat and poultry, vegetarians and vegans may want to consider iron supplements, or at least consume more iron-rich fruits and leafy green vegetables . But don’t go too crazy for iron: Acute overdose of iron can be lethal, and general excess can cause GI irritation, nausea, vomiting, diarrhea, and constipation . What You Need: Men = 8 mg; Women = 18 mg How to Get It:Consider beef (2.32 mg per 3 cooked ounces), oysters (5.04 mg per 6 medium oysters), raisins (0.81 mg per small box), prune juice (2.28 mg per 6 fluid ounces), potatoes (1.87 mg per medium potato), cooked lentils (3.30 mg per half cup), tofu (2.15 mg per ¼ block), and cashews (1.89 per ounce). What’s Too Much: 45 mg ☆☆☆☆☆ L-Theanine “L-theanine supplements are nature’s “chill pills.” Found primarily in tea, L-theanine is an amino acid that helps calm the nervous system. It’s also thought to be the secret to tea’s subtle calming effects despite the

caffeination. While it can help improve your quality of sleep, L-theanine is also helpful for reducing anxiety levels. These days, with so many people stressed to the max, it’s an effective, drug-free alternative that enables you to take the edge off anytime the need arises.” ☆☆☆☆☆ Magnesium “Magnesium is a mineral that is responsible for the correct metabolic function of over 350 enzymes in the body. You’ll find it in leafy green vegetables, nuts, seeds, legumes and even dark chocolate. Spinach, pumpkin seeds and black beans are especially high in magnesium too. Still, many of us fall short. So what can magnesium do for you? It will help you unwind, relax aching and tense muscles, keep blood pressure in check and ease constipation.” ☆☆☆☆☆ Magnesium Every cell in the body needs magnesium to produce energy. It helps make more than 300 different enzymes and send messages along the nerves. It even ensures the heart is healthy and beats regularly and regulates blood pressure. When it’s deficient: Research suggests up to three-quarters of the population don’t get enough magnesium nevertheless health problems from deficiency are not common. Best sources: Green leafy vegetables, whole grains and some legumes. RDI: 80mg/day (1-3 years); 130mg/day (4-8 years). What to eat: ½ cup cooked frozen spinach provides 75mg of magnesium. ☆☆☆☆☆ MAGNESIUM Helps build bones and teeth and plays a role in regulating blood pressure. Bottom line "Make sure you meet the recommended amounts of magnesium by consuming magnesium-rich foods such as whole grains, leafy green

vegetables, avocado and fish, and taking a multi-vitamin daily,'' says the Harvard report. ☆☆☆☆☆ Magnesium Magnesium is vital for a healthy nervous system, muscle contraction, and for the formation of healthy bones and teeth. Magnesium can also help guard against cardiovascular disease and lower high blood pressure. Magnesium deficiency can adversely affect the immune system Lastly, magnesium may be useful in preventing type II diabetes and its complications, alleviating the symptoms of PMS and minimizing the severity of asthma attacks. ☆☆☆☆☆ Magnesium: Magnetically drawn to calcium, magnesium is a macromineral that partners with calcium to assist with proper muscle contraction, blood clotting, cell signaling, energy metabolism, blood pressure regulation, and building healthy bones and teeth ! Rest easy because magnesium deficiency is super rare and so are toxicities, unless popping magnesium supplements is your thing. If so, watch out for diarrhea, lethargy, heart rate disturbances, and muscle weakness . What You Need: Men = 400 mg; Women = 310 mg How to Get It:Magnify magnesium intake with oat bran (96 mg per half cup), almonds (78 mg per ounce), brown rice (86 mg per cup), cooked spinach (78 mg per half cup), bananas (32 mg per banana), and molasses (48 mg per tablespoon). What’s Too Much: There is no upper limit for dietary magnesium, but supplemental magnesium should not exceed 350 mg/day. ☆☆☆☆☆ Manganese

In animal species, manganese deficiency results in abnormal skeletal development. Manganese is the preferred cofactor of enzymes called glycosyltransferases, which are required for the synthesis of proteoglycans that are needed for the formation of healthy cartilage and bone. It is often added to Glucosamine and Chondroitin supplements for this very reason. ☆☆☆☆☆ Manganese: Hailing from the Greek word for magic, manganese can be a double-edged sword. Though an essential trace mineral and antioxidant, it is also potentially toxic in excess . Important for energy, bone development, and wound healing, overindulgence of this magic mineral — usually a result of water contamination — may cause a dip in intellectual function . What You Need: Men = 2.3 mg; Women = 1.8 mg How to Get It: Get a limited portion of this potion with pineapples (0.77 mg per half cup), pecans (1.28 mg per ounce), oatmeal (0.99 mg per instant oatmeal packet), brown rice (1.07 mg per half cup), and green tea (0.41-1.58 mg per cup). What’s Too Much: 11 mg ☆☆☆☆☆ MCT Oil “Get to know medium-chain triglycerides oil because it’s an excellent, yet under-the-radar supplement that’s useful for boosting energy and supporting athletic performance, as well as metabolic function and cognitive health. Unlike dietary fats, MCTs are a unique form of fat that need less energy and enzymes to be digested, which makes them a more readily accessed energy source. Better yet, MCTs are burned for energy and don’t get stored as fat in the body. So whether you’re planning to run circles round the competition at the office or on the treadmill, MTC oil is an excellent alternative to sugary “energy” bars, chemical “goos” and performance gels.” ☆☆☆☆☆

Minerals Minerals are neither animal nor vegetable; they are inorganic. Almost all foods contribute to a varied intake of essential minerals. Most minerals are easy to obtain in quantities required by the body. A major exception is iron for children under age 4 and adolescent girls and women in the childbearing years. These groups need more iron than a normal diet may provide. Iron helps to build red blood cells. It also helps the blood carry oxygen from the lungs to each body cell. Rich sources of iron are meat, especially liver; egg yolks; and dark green vegetables. Everyone at every age needs calcium. This mineral builds bones and teeth, and it is necessary for blood clotting. The best sources are milk and hard cheese. Others are leafy greens, nuts, and small fishes--such as sardines--with bones that can be eaten. Phosphorus works with calcium to make strong bones and teeth. A diet that furnishes enough protein and calcium also provides enough phosphorus. Other important minerals are sodium, potassium, iodine, magnesium, zinc, and copper. ☆☆☆☆☆ Minerals v vitamins Essentially, vitamins are organic compounds which can be altered or metabolised to release energy and act as antioxidants. Minerals, conversely, are inorganic and indestructible elements that play vital roles in the skeleton and are necessary for oxygen to be carried through the blood. Here’s a list of the essential vitamins and minerals our children need, where to find them and the recommended daily intake (RDI). ☆☆☆☆☆ Minerals: Minerals: Minerals are inorganic substances (meaning they contain no carbon), and all hold on place on the good ol’ periodic table (flashback to 6th grade chemistry class!). They’re also necessary for normal body function and development. There are two groups of

minerals: macrominerals (which the body needs in large doses) and trace minerals (only a pinch required). ☆☆☆☆☆ Molybdenum: Though we can’t help with the pronunciation of this essential trace mineral, we can confirm that it’s a necessary factor of many enzymes, which speed up the body’s biochemical reactions that break down dietary and stored nutrients into energy . Molybdenum deficiency has never been documented in healthy people, and toxicity is similarly rare. What You Need: 45 mcg How to Get It: Grub rich in molybdenum includes legumes like black beans (130 mcg per cup) and split peas (148 mcg per cup), and nuts like almonds, chestnuts, and peanuts (all about 42 mcg per cup). What’s Too Much: 2,000 mcg ☆☆☆☆☆ Multivitamin “We have a huge need for protective, health-supporting nutrients to help us combat the daily assault of living in a polluted and stressful world. Think of a multivitamin as a little insurance policy to help protect your body against the vitamin and mineral shortfalls that can occur even in diets that are rich in healthy foods. By gifting your body with a multi, you’ll also be optimizing cellular function, which helps make all your systems work consistently at their peak, instead of sputtering through the day.” ☆☆☆☆☆ Niacin ( a.k.a. Vitamin B3 or Nicotinic Acid): On the lookout for beautiful skin, hair, and red blood cells? Niacin is here to help! Like other water-soluble B vitamins, niacin is essential for converting food into energy. It’s also central for the health of skin, hair, eyes, liver, and the nervous system, and is believed to lower risks of high cholesterol and heart disease . Extreme deficiencies in niacin may lead to pellagra, which

is associated with the “the four D’s”: dermatitis (skin irritation), diarrhea, dementia, and death (yikes!) . But don’t overdo it either: Pellagra is exceptionally rare. High doses of niacin can be toxic, and may cause rosy tingling — the so-called “niacin flush” — if doses exceed 50 mg per day . What You Need: Men = 16 mg; Women = 14 mg How to Get It: Nosh on peanuts (3.8 mg per ounce), chicken (7.3 mg per 3 ounces), salmon (8.5 mg per 3 ounces), fortified cereals (20-27 mg per cup), and coffee (0.5 mg per cup). What’s Too Much: 35 mg ☆☆☆☆☆ Omega 3 Many studies have supported the health benefits of increasing omega-3 fatty acids in diets deficient in this nutrient; these studies have also provided information as to the detrimental effects of an omega-3 deficient diet. Many studies have shown that high doses of omega-3 can treat bipolar disorder and depression, while other research has shown a better benefit at lower doses and no benefit, and even worsening of the symptoms at higher doses. ☆☆☆☆☆ Pantothenic Acid (a.k.a. Vitamin B5): This vitamin is important in food metabolism and helps synthesize neurotransmitters, steroid hormones, red blood cells, and more. Toxicity is virtually nonexistent, and while B5 deficiency is fairly rare (it tends to accompany severe malnutrition) neurologic symptoms such as burning feet may crop up . What You Need: 5 mg (AI) How to Get It: Steer clear of tingling toes with foods like chicken (0.98 mg per 3 ounces), eggs (0.61 mg per large egg), whole grains (0.19 mg per slice of whole wheat bread), mushrooms (0.52 mg per half cup), sweet potato (0.88 mg per medium potato), avocados (1.99 mg per whole avocado), and yogurt (1.35 mg per cup). What’s Too Much: Not determined ☆☆☆☆☆

Phosphorus This mineral is found in every cell in the body and is essential for growth and bone and teeth formation. Phosphorus works with the B vitamins and helps regulate the kidneys, so people with kidney problems can have trouble regulating the amount of phosphorus in their bodies. When it’s deficient: As phosphorus is found in most food, dietary phosphorus deficiency is usually seen only in cases of near starvation.Best sources: Fish, meat, poultry, dairy products, eggs, peas, beans, and nuts. RDI: 460mg/day (1-3 years); 500mg/day (4-8 years). What to eat: 1 cup plain non-fat yoghurt provides 383mg of phosphorus. ☆☆☆☆☆ Phosphorus: Keep bones and teeth prosperous with phosphorus, a macromineral that primarily builds and protects those choppers and your skeleton. Phosphorus is also a component of DNA and RNA, helps convert food into energy, and aids in shuttling nutrients to the organs that need them . While the kidneys dislike phosphorus in excess, acute poisoning with phosphorus is virtually nonexistent. On the flipside, rare cases of phosphorus deficiency can lead to anemia, muscle weakness, loss of appetite, rickets (in children), and numbness and tingling in the legs . What You Need: 700 mg How to Get It: Foods abounding in phosphorus include all-things dairy, like milk (257 mg per cup), yogurt (385 mg per cup) and cheese (131 mg per ounce). Not a dairy lover? Consider salmon (252 mg per 3 ounces), eggs (104 mg per large egg), beer (173 mg per 3 ounces), chicken (155 mg per 3 ounces), and —get this—carbonated cola drinks (40 mg per 12 ounces). What’s Too Much: 4,000 mg ☆☆☆☆☆ POTASSIUM Helps maintain steady heartbeat and may lower blood pressure. Bottom line "While no compelling evidence favours potassium supplements, it's worth

your while to put potassium-rich foods, such as beets, bananas, oranges and broccoli on the menu.'' ☆☆☆☆☆ Potassium Potassium is an essential mineral and electrolyte. Research shows that increasing your potassium intake can lower your blood pressure. Individuals with existing hypertension, as well as those just looking to keep their blood pressure in check, can benefit from potassium. ☆☆☆☆☆ Potassium: Our hearts beat for potassium, a macromineral and electrolyte that’s essential for a steady heartbeat, the transmission of nervous system signals, and muscle function . Alongside sodium, potassium is also an MVP in balancing fluids by helping the kidney save fluids when we are dehydrated or excrete fluids that are in excess. And wait, there’s more! Potassium is thought to lower blood pressure and benefit bones, too . Short-term potassium deficiencies (often from prolonged vomiting or diarrhea) may cause fatigue, muscle weakness and cramps, bloating, abdominal pain, and constipation — thanks but no thanks ! But don’t get too pumped up on potassium: consuming high doses (typically from supplements) can lead to muscle weakness, tingling in hands and feet, GI symptoms, and abnormal heart rhythms . What You Need: 4,700 mg How to Get It: Kick up your K (potassium’s letter on the periodic table) with baked potatoes (926 mg per medium potato), artichokes (343 mg per medium artichoke), plums (637 mg per ½ cup), raisins (598 mg per ½ cup), and bananas (422 per medium banana). What’s Too Much: Not determined ☆☆☆☆☆ Powdered Greens

“No doubt you’ve probably seen friends and co-workers with a tall glass of greens in hand – and with good reason. Powdered greens are the easiest way to quickly nourish every system in your body – and help pick up some of the slack if you’re not eating enough greens every day. What’s in them for you? Enhanced immunity; boosted energy levels; better digestion and, depending on the formula, a nice dose of good bacteria for your gut. Beats the pants off a Diet Coke, now doesn’t it? Powdered greens are also full of vitamins and minerals, anti-oxidants, enzymes, phytonutrients and other health-enhancing entities. Better yet, just a scoop a day will deliver the same antioxidant support of three to five servings of fruit and vegetables, so toss a scoop into your morning smoothie and drink up!” ☆☆☆☆☆ Probiotics “Probiotics are the naturally occurring ‘good’ bacteria that live in your gut and play a significant role in your total wellness. When you’re healthy, your intestinal tract hosts a battalion of more than 100 trillion friendly bacteria, who spend their days aiding digestion, boosting your immune system and consuming bad bacteria. They manufacture key nutrients and limit the growth of yeast and unhealthy bacteria — and, in their spare time, they also help inhibit bouts of lactose intolerance, poor digestion and diarrhea. But as strong as your belly battalion might be, poor diet, stress, pollution and antibiotic use can wipe out the good guys – so it’s up to you to fortify and repopulate your gut with healthy bacteria. That’s where probiotics come in: a daily dose is a fantastic way to swiftly and significantly improve digestion and strengthen immunity – no prescription required! Side effects are rare, although some people may initially experience some gas and bloating, which usually subsides within a few days.” ☆☆☆☆☆ RDA:

RDA: Recommended Dietary Allowances, or RDAs, represent the average daily dietary intake of each vitamin and mineral a person needs to stay healthy and steer clear of deficiencies. The values, which are all backed by scientific data, are broken down by age and gender. ☆☆☆☆☆ Riboflavin (Vitamin B2): Flavorful riboflavin definitely has street cred. This water-soluble B vitamin helps convert food to fuel, encourages iron absorption in the intestines, and also enhances the health of hair, skin, muscles, eyes, and the brain . And some research suggests that riboflavin may be effective at combating migraines, too . Riboflavin deficiency is uncommon, but is associated with a sore throat, cracks and sores around the lips, an inflamed “magenta tongue” (say what?!), and scaly skin . While enormous intake of riboflavin may turn your pee bright yellow (a phenomenon called flavinuria), this side effect is harmless. What You Need: Men = 1.3mg; Women = 1.1mg How to Get It: Rev up riboflavin with milk (0.34 mg per cup), almonds (0.23 mg per ounce), cheddar cheese (0.11 mg per ounce), eggs (0.27 mg per large egg), and enriched grains and cereals (0.59-2.27 mg per cup). What’s Too Much: Not determined ☆☆☆☆☆ SELENIUM Acts as an antioxidant, protecting cells. Bottom line Although trial data indicates that selenium may reduce prostate, lung and colon cancers, doubts remain. Taking a supplement containing 200 micrograms of selenium a day may be good for men at high risk of prostate cancer, although some experts do not think there is enough evidence to support this approach. ☆☆☆☆☆ Selenium

In recent years, laboratory experiments, clinical trials and epidemiological data have established the role of selenium in the prevention of a number of degenerative conditions including cancer, inflammatory diseases, cardiovascular disease, neurological diseases, aging, and infections. Most of these effects are related to the function of selenium in the antioxidant enzyme systems. ☆☆☆☆☆ Selenium: Selenium is a smooth-operator of thyroid hormone regulation, and also acts as an antioxidant . Antioxidants kick the “bad-guy” cells (free radicals) out of the body in order to prevent them from damaging the “good-guy” cells. Chronic excess of this trace mineral (usually from supplements) is known to cause nausea, GI discomfort, and hair and nail brittleness, so supplement selenium in moderation . What You Need: 55 mcg How to Get It: Brazil nuts (544 mcg per six kernels) are sky-high in selenium, and shrimp (34 mcg per 10-12 shrimp), crabmeat (41 mcg per 3 ounces), salmon (40 mcg per 3 ounces), enriched noodles (38 mcg per cup), beef (16 mcg per 3 ounces), and pork (35 mcg per 3 ounces) have a decent slice of it too. What’s Too Much: 400 mcg ☆☆☆☆☆ Sodium Sodium works with chloride and bicarbonate to maintain the body's balance of positive and negative ions in our body fluids and tissues. Without this balance of ions, our bodies electrical systems would not communicate. Sodium holds water in body tissues. The average American diet provides far too much sodium than we need. ☆☆☆☆☆ Sodium Chloride (a.k.a. salt):

Chemistry buffs know this pair of minerals as NaCl. The rest of us call it table salt. Before shaking it up, know that sodium chloride is found in high quantities in most meals, snacks, and even drinks. While it is essential for fluid balance, nerve signal transmission, muscle contractions, digestion, and blood pressure, it is possible to have too much of this savory mineral set . Excess sodium intake can raise blood pressure above normal limits, increasing the risk for hypertension and cardiovascular disease down the road . Since the average daily diet already includes salt waaaay in excess, consider low-salt alternatives like olive oil (instead of butter), unsalted nuts in favor of salted ones, and fresh fruit! What You Need: 500 mg of sodium; 750 mg of chloride How to Get It: Sodium chloride can be soaked up from white bread (850 mg per two slices), pickles (800 mg per 1 spear), hot dogs (1,300 mg per one wiener—hot diggity dog!), and canned goods such as chicken noodle soup (a striking 3,400 mg of NaCl per cup). What’s Too Much: 2,300 mg of sodium (the equivalent of 5.8 g of salt per day) ☆☆☆☆☆ Supplements A "supplement" is a nutrient or phytochemical supplied in addition to that which is obtained in the diet. Generally these are used to complete or make up a deficiency. A supplement can include all or some of the following: vitamins. minerals. herbs or other botanicals (excluding tobacco). an amino acid. any dietary substance used to supplement the diet by increasing the total daily intake (e.g., enzymes or tissues from organs or glands), a concentrate, such as a meal replacement or energy bar ,a metabolite, constituent, or extract. ☆☆☆☆☆ The Measurements: The Measurements: Vitamins or minerals that are needed in larger doses are expressed in units of milligrams (mg). Trace minerals and vitamins are expressed in micrograms (mcg). There are 1,000 mcg in one milligram (no

fancy math here). All of Greatist’s recommendations for daily intake (“What You Need”) and limits (What’s Too Much”) follow the RDA, AI, and UL guidelines. ☆☆☆☆☆ Thiamin (a.k.a. Vitamin B1): Another member of the water-soluble B pack, thiamin helps with food metabolism and boosts the health of hair, skin, muscles, and the brain . Toxicity has never been observed, and though thiamin deficiency (also known as beriberi) is rare in the U.S., it’s not nonexistent. Symptoms affect the cardiovascular, nervous, muscular, and gastrointestinal systems in a variety of ways . What You Need: Men = 1.2 mg; Women = 1.1 mg How to Get It: Dodge beriberi with a fair share of milk (0.10 mg per cup), lentils (0.17 mg per ½ cup), cantaloupe (0.11 mg per ½ fruit), enriched long grain white rice (0.26 mg per cup), and pecans (0.19 mg per ounce). What’s Too Much: Not determined ☆☆☆☆☆ Turmeric “Turmeric, that wonderful, mild-mannered root that gives curries their yellow color, is the Superman of the spice world. Turmeric root contains curcumin, which helps reduce inflammation. When you stop inflammation in its tracks, a lot of good-things follow, like reductions in pain and fatigue and improvement in mood and cognitive function. Curcumin also interrupts the normal progression of cancer cells and is found in most traditional anticancer herbal formulas. If I had to choose one single herb for all possible health needs, I would choose turmeric. It’s a winner.” ☆☆☆☆☆ UL: UL: The tolerable upper intake level (UL) is the maximum amount of daily vitamin or mineral dosage that is likely to be safe for the average person.

Stay under the UL radar (especially when using supplements) to keep toxicities at bay. ☆☆☆☆☆ VITAMIN A Boosts the immune system and is important for healthy bones, teeth, skin and eyesight. Found naturally in green leafy vegetables and in orangecoloured fruit and vegetables, as well as liver, eggs and fish oils. A study in The New England Journal of Medicine found that the men with the highest amounts of vitamin A in their blood had the greatest risk of breaking a bone. The Copenhagen report associates vitamin A with a 16 per cent increase in mortality.Bottom line "Plenty of evidence from earlier research shows too much vitamin A can harm bones. A pregnant woman who takes too much vitamin A risks birth defects to the foetus. Excess vitamin A also compromises bone health and blood clotting, and it can over-stimulate your immune system,'' says the Harvard report. Try to get this vitamin from food sources. ☆☆☆☆☆ Vitamin A Vitamin A is important for optional immune function and helps protect the skin, eyes, and respiratory, digestive and urinary tracts from infections. When it’s deficient: Vitamin A deficiency is very rare in Australia because of our varied diet that includes a range of fresh vegetables but it is a growing problem in developing countries. Vitamin A deficiency symptoms include eye problems such as night blindness, dry eyes and eye inflammation. Best sources: beef liver, orange vegetables such as carrots and kumera, and dark green leafy vegetables. RDI: 300 micrograms/day (13 years); 400 micrograms/day (4-8 years). ☆☆☆☆☆ Vitamin A - aka Alpha-carotene, Beta-carotene, Retinol

Vitamin A is needed for strong bones, good vision, and healthy skin. It helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. ☆☆☆☆☆ Vitamin A (a.k.a. retinol, retinal, retinoic acid): So what’s up with this vitamin, doc? Though known as being good for vision, vitamin A has many other vital tasks: It encourages red and white blood cell production and activity, keeps the immune system fit and blood vessels healthy, helps rebuild bone, regulates cell growth and division, and may reduce the risk for some cancers . Retinoids, variations of Vitamin A, are also used in medications to treat various skin diseases and acne . Though infrequent in the U.S., vitamin A deficiency is not unheard of in developing countries, and can cause night blindness and, in extreme instances, complete blindness. Vitamin A deficiency also plays a role in diarrhea and increased susceptibility to infectious diseases in developing countries . So make like Bugs Bunny and crunch on some carrots for high doses of beta-carotene, which is readily converted to vitamin A once digested . ☆☆☆☆☆ VITAMIN B A group of water-soluble vitamins, including folic acid, involved in many of the chemical reactions in the body. Folic acid is found naturally in spinach, broccoli, mushrooms, dried beans, peas and whole grains, as well as liver and oranges. Many studies have shown that folic acid helps protect against brain and spinal birth defects when taken early in pregnancy. A study at Wageningen University in Holland shows that taking folic acid supplements slowed the decline in hearing in older people. Bottom line "Taking a multi-vitamin that contains 400 micrograms of folic acid is good insurance,'' says the Harvard report. ☆☆☆☆☆

Vitamin B group The B group of vitamins is a collection of eight water-soluble vitamins that work together as a team in the human body so getting the right ratio of each B vitamin is important. The major B vitamins are: B1 – Thiamine. B2 – Riboflavin. B3 – Niacin. B6. Folate. B12 ☆☆☆☆☆ Vitamin B1 - aka Thiamine, Thiamin, Aneurin Your body uses Vitamin B1 to process fats, carbohydrates, and proteins. Thiamine helps the boady produce adenosine triphosphate, or ATP, which is the body's main energy-carrying molecule. ☆☆☆☆☆ Vitamin B12 : Another water-soluble B vitamin, vitamin B12 offers a helping hand in the metabolism of fatty acids and amino acids, cell creation, and the protection of nerve cells , and also may reduce the risk of Alzheimer’s . Keep B12 close when it gets to those later, grey-haired years: deficiencies are common in the elderly and may cause memory loss, dementia, and anemia . Toxicities are not observed, and vegetarians and vegans may even need supplements. What You Need: 2.4 mcg How to Get It: Binge on bivalves like clams (84 mcg per 3 ounces) and mussels (20.4 mcg per 3 ounces). Not into bottom-dwellers? Beef (2.1 mcg per 3 ounces), salmon (2.4 mcg per 3 ounces), poached eggs (0.6 mcg per large egg), skim milk (0.9 mcg per cup), and brie cheese—fantastique! (0.5 mcg per ounce), are also buds of B12. What’s Too Much: Not determined ☆☆☆☆☆ Vitamin B2 - aka Riboflavin Vitamin B2 is essential for the generation of energy, nerve development, blood cell development, and the regulation of certain hormones.

☆☆☆☆☆ Vitamin B6 Vitamin B6 (a.k.a. pyridoxal, pyridoxine, pyridoxamine): Like a G6, this essential, water-soluble vitamin flies high above the others. Vitamin B6 helps out with the production of serotonin, a hormone that plays a hand in sleep, appetite, and mood . It also assists with manufacturing red blood cells and steroid hormones, influences cognitive and immune function, and is linked to reducing the risk of heart disease . Diets lacking B6 are rare, but evidence of seizures and other neurologic systems are observed in extreme deficiency. Adverse effects from high doses are primarily seen in people taking supplements, and include pain and numbness in the limbs . What You Need: Men = 900 mcg; Women = 700 mcg How to Get It:Consider kale (443 mcg per ½ cup), eggs (91 mcg per large egg) and cod liver oil — ymmmm (1,350 mcg per teaspoon). And think orange: consider carrots (538 mcg per ½ cup) baked sweet potatoes (961 mcg per ½ cup), canned pumpkin (953 mcg per ½ cup), cantaloupe (467 mcg per ½ a melon), mango (79 mcg per fruit), and butternut squash (572 mcg per ½ cup). What’s Too Much: 3,000 mcg. What You Need: 1.3 mg How to Get It: Foods soaring in vitamin B6 include salmon (0.48 mg per 3 ounces), chicken (0.51 mg per 3 ounces), bananas (0.43 mg per medium banana), baked russet potatoes with the skin (0.70 mg per medium potato), hazelnuts (0.18 mg per ounce), and cooked spinach (0.44 mg per cup). What’s Too Much: 100 mg ☆☆☆☆☆ VITAMIN C An antioxidant, it boosts the immune system, fights infection, helps wounds heal and maintains health of gums, teeth, bones and blood vessels. It is found naturally in most fruits and vegetables. Some research suggests that while it does not cure the common cold, vitamin C in the diet may ease the symptoms. There is also evidence that long-term use of supplemental

vitamin C may protect against cataracts. A study in Dubai suggests vitamin C supplementation in infertile men may improve sperm count. Bottom line Experts currently recommend not taking large doses of vitamin C to guard against heart disease: "It's much better to get what you need from food. There is no need to take more vitamin C than is available in a standard multi-vitamin,'' says the Harvard report. ☆☆☆☆☆ Vitamin C Vitamin C is one of the body’s most powerful antioxidants, helping to get rid of free radicals. It keeps the immune system running and helps make the strong connective tissue that holds the muscular-skeletal system together. When it’s deficient: Even a mild deficiency can present with symptoms, which include fatigue, appetite loss, frequent infections and bruising easily. Best sources: Basically every fresh fruit and vegetable has some vitamin C. RDI: 35mg/day (1-3 years); 35mg/day (4-8 years). What to eat: 1 medium kiwi fruit provides 75mg of vitamin C. ☆☆☆☆☆ Vitamin C - aka Ascorbic Acid Vitamin C is essential for the manufacturing of collagen, necessary for tissue repair. It is needed for metabolising phenylalanine, tyrosine, folic acid and iron. Vitamin C is also vital for healthy immune and nervous systems because it strengthens blood vessels, as it is an antioxidant that participates in oxidation-reduction reactions. Also, it is required for utilizing carbohydrates and synthesizing fats and proteins. ☆☆☆☆☆ Vitamin C (a.k.a. asorbic acid): As we go on, we remember… that vitamin C is one of the best vitamins ever! Cartons of OJ are emblazoned with this famous vitamin’s name — and for a good reason. Vitamin C is thought to lower the risk for some

cancers, including cancers of the mouth, esophagus, stomach, and breast . It also helps make collagen, an important tool in wound repair. And let’s not forget its antioxidant properties and immune-boosting effects ! But before chugging that daily glass of Emergen-C to ward off a cold, know that evidence linking “mega-doses” of Vitamin C to staving off sickness are conflicting. How so? A review of 30 research trials that included over 11,000 people showed that the incidence of the common cold is not decreased with high Vitamin C intake . What’s more, the potential for vitamin C overdose is not ruled out, though uncertain. But don’t skimp on C: After all, scurvy — the severe vitamin C deficiency linked to bleeding, bruising, join pain, and hair and tooth loss — is for pirates, not millennials . Arrgh! ☆☆☆☆☆ VITAMIN D Promotes the body's absorption of calcium, essential for maintenance of healthy bones and teeth, as well as nerve cells. Sunlight is the main source, but vitamin D is also found in oily fish, milk, liver and eggs. Studies at the Cancer Research Center of Hawaii show that vitamin D may lower the risk of colon cancer. One study in The New England Journal of Medicine shows that after three years, those patients aged over 65 taking supplements had better bone health than other over-65s. Study of US military shows vitamin D may help prevent multiple sclerosis. Bottom line "Vitamin D inhibits the growth of cancer cells in test tubes, and is starting to show some promise in cancer prevention and treatment. Aim for 800 micrograms per day from a multi-vitamin, in addition to whatever you are able to get from the sun,'' says the Harvard report. ☆☆☆☆☆ Vitamin D The most important role of vitamin D is to regulate how much calcium our bodies absorb from the food we eat to ensure that levels of calcium are

regulated properly in the body. The immune system also needs it to function effectively. When it’s deficient: Children who do not get enough vitamin D can develop rickets – that is, their bones do not grow and harden properly. While not common in children, Vitamin D deficiency has become quite prevalent in older adults. Best sources: 10-20 minutes of sunshine a day OR cod liver oil, oily fish, dairy products and eggs. RDI: The Australian Government’s nutrient reference values (NRV) has no RDI listed but an adequate intake is listed at 5 micrograms a day for all children. What to eat: 1 tablespoon of cod liver oil has 34 micrograms of vitamin D. ☆☆☆☆☆ Vitamin D Vitamin D is the sunshine vitamin because it can be formed by direct sunlight on the skin. It is an essential vitamin particularly for children because it helps calcium and phosphorus to form straight, strong bones and teeth. In particularly, vitamin D is used to absorb calcium and phosphorus to create bone. ☆☆☆☆☆ Vitamin D: Who loves the sun? This essential fat-soluble vitamin — which is vital for normal calcium metabolism, immunity, nervous system function, and bone density — sure does . But before vitamin D can live up to its expectations, it must be activated by a burst of UV rays. Before you throw on a bikini and soak up the sun (putting you at risk for skin cancer!) consider supplements or cereals, milk, and juices that are fortified with the active form, which is equally effective . Dips in vitamin D are no joke: chronic deficiency puts you at risk for osteoporosis later in life. Make sure your diet shines with vitamin D (especially in the winter) to keep your bones healthy and reduce risks of cancer . What You Need: 15 mcg How to Get It: Dive into vitamin D with fortified cereals (1.0-1.3 mcg per cup), fortified

milk (2.4 mcg per cup), canned salmon (13.3 mcg per 3 ounces), and egg yolks (0.53 mcg per large egg. What’s Too Much: 50 mcg ☆☆☆☆☆ Vitamin D3 “Vitamin D is actually a pre-hormone and not a vitamin. But distinctions aside, it functions like the office busy body, involving itself in just about everything. For one, it plays an essential role in the creation of hundreds of disease-preventing proteins and enzymes, and affecting more than 2,000 genes in the body along the way. It enhances muscle strength, builds bone, has anti-inflammatory and anti-cancer effects and bolsters the immune system. If you come up perpetually short, over time, you could be leaving your body vulnerable to scourges like heart disease, cancer and diabetes. Here’s the tricky part: it’s virtually impossible to get adequate amounts of vitamin D from food, so you have to get it from supplements and sun exposure.” ☆☆☆☆☆ VITAMIN E Antioxidant that protects the body from damage caused by free radicals, which harm cells, tissues and organs, and are believed to be one of the causes of the degenerative diseases that come with age. Natural sources include whole grains, green leafy vegetables, nuts, fish and meat. Supplements have been used to try and boost brain power, and reduce the risk of cancer and heart disease, but trial results are mixed.The Copenhagen study found a 4 per cent increased risk of mortality associated with the vitamin. Bottom line "The evidence is not strong enough to recommend taking extra vitamin E to lower the risk of most cancers. The experts do not recommend taking large doses of vitamin E to protect against heart disease. Try to eat a healthy diet and take a multi-vitamin,'' says the Harvard report. ☆☆☆☆☆

Vitamin E Vitamin E is required for to act as an anti-oxidant getting rid of free radicals in the body and protecting the ell membranes against free radical damage. When it’s deficient: Vitamin E deficiencies are not too dramatic but can result in insomnia or nervousness and, when severe, lead to softening of the bones and teeth. Best sources: Nuts, seeds and vegetable oils. RDI: 2.54mg/day (babies); 5-11mg/day (children). What to eat: ½ medium avocado provides 3.2mg of vitamin E. ☆☆☆☆☆ Vitamin E - aka Alpha-tocopherol Vitamin E helps to protect vitamin A and red blood cells, it serves as a cofactor in several enzyme systems. It keeps excessive oxidation from occurring that could cause harmful effects in the body. ☆☆☆☆☆ Vitamin E: E is for the Excellent Eight. A family of eight antioxidants, vitamin E protects essential lipids from damage, battles free radicals, and maintains the integrity of cell membranes . Drop some E (the vitamin!) to avoid impaired balance and coordination, muscle weakness, and pain and numbness in the limbs — all signs of extreme deficiency . Think you’re in the clear? Turns out that more than 90 percent of Americans do not meet the recommendations for this vitamin’s daily intake. What You Need: 15 mg How to Get It: Close the gap with vegetable oils like olive oil (1.9 mg per tablespoon), canola oil (2.4 mg per tablespoon), almonds (7.4 mg per ounce), avocados (2.7 mg per avocado), and hazelnuts (4.3 mg per ounce). What’s Too Much:1,000 mg ☆☆☆☆☆ Vitamin H - aka Biotin

Vitamin H is essential to normal growth and development and overall health. Bacteria in the intestines produce enough biotin for the body so that most people would not need an additional supplement of vitamin H. ☆☆☆☆☆ Vitamin K Vitamin K is needed to make the blood clot quickly whenever injury occurs. When it’s deficient: Vitamin K deficiency is rare – almost everyone gets enough from their own bacteria or their food. Best sources: Vitamin K is found in green vegetables and soybeans, but most comes from gut microorganisms. RDI: The NRV has no RDI listed but an adequate intake is listed at 25 micrograms a day for all children. What to eat: 1 large egg provides 25mcg of vitamin K. ☆☆☆☆☆ Vitamin K - aka Phytonadione Vitamin K is essential for blood clotting, it is one vitamin that is made within the human body--by bacteria that live in the intestinal tract. When foods are processed or cooked, very little of vitamin K contained in foods is lost. ☆☆☆☆☆ Vitamin K: Not to be confused with its mineral chum potassium (which is also noted as a “K” on the periodic table), this essential fat-soluble vitamin is a must for normal wound healing and bone development . K is for “koagulation,” the German word for coagulation, or clotting. While blood clots sound menacing, consider the importance of scabs, which are simply patches of clotted blood to protect cuts and scrapes . Ladies taking birth control pills should be careful with overconsumption of vitamin K, as a combination of the birth control pill and excess Vitamin K could put you at risk for unwanted clots . Deficiencies in vitamin K include easy bruisability,

bleeding, nosebleeds, and heavy menstrual periods. What You Need: Men = 120 mcg; Women = 90 mcg (AI) How to Get It: Attain the RDA with cooked broccoli (220 mcg per cup), kale (547 mcg per cup), parsley (246 mcg per ¼ cup), and Swiss chard (299 mcg per cup). What’s Too Much: Not determined ☆☆☆☆☆ Vitamin P - aka Flavinoids Vitamin P enhances the use of vitamin C by improving absorption and protecting it from oxidation. Great sources of this vitamin are found in the edible pulp of fruits, green pepper, broccoli, and red wine. ☆☆☆☆☆ Vitamins : Organic substances required for normal cell function, growth, and development. There are 13 essential vitamins. (More on that below) ☆☆☆☆☆ Vitamins A "vitamin" is any one of the organic compounds required by the body in small amounts (micronutrients), to protect health and for proper growth in living creatures. The discovery of vitamins began early in the 20th century. They were first discovered by Dutch physician, Christiaan Eijkmann, who won the 1929 Nobel prize in physiology and medicine. All living things need vitamins for growth and health and each vitamin has specific roles to play. The body either cannot manufacture them at all or cannot normally manufacture them in sufficient amounts, and so must absorb them from food. They are essential for a healthy life and contribute to good health by regulating metabolism and assisting the biochemical processes that release energy from digested foods. Many reactions in the body require several vitamins, and the lack or excess of any one can interfere with the function of another. It is very likely that some vitamins remain undiscovered. Eating

a healthy, balanced variety of foods ensures getting enough vitamins wether we are aware of them, or not. ☆☆☆☆☆ Water-soluble vitamins The water-soluble vitamins include the eight B vitamins and vitamin C. These cannot be stored in the body for long and should be consumed frequently, preferably every day, ☆☆☆☆☆ Water-Soluble Vitamins: Water-Soluble Vitamins: The rest of the vitamins are water-soluble, meaning they can be absorbed directly by cells. When in excess, these vitamins are flushed out of our system with each bathroom break. The water-soluble vitamins — biotin, vitamin C, niacin, folic acid, pantothenic acid, and the four B complex vitamins — need to be restored more frequently, but the body can tolerate higher doses. ☆☆☆☆☆ WHAT ARE VITAMINS AND MINERALS? Vitamins are vital nutrients the body needs to work properly. They provide energy, boost the immune system, keep skin healthy, help keep the brain and nervous system in good working order, and they play a part in control and repair of tissues. There are two types: fat-soluble and water-soluble. Fat-soluble - A, D, E and K - are mainly found in fatty foods such as dairy products, liver and oily fish, and are stored by the body when they are not needed. The others, including C and folic acid, are in fruit and vegetables, and are not stored in the body, which means they need to be eaten more often. Minerals are essential nutrients found in varying amounts in a variety of foods, including meat, cereals, fish, dairy foods, vegetables, fruit and nuts. ☆☆☆☆☆

What You Need: Men = 90 mg; Women = 75mg (Smokers should add 35 mg) How to Get It: Choose citrus, like OJ (100+ mg per cup) and grapefruits (76 mg per medium fruit), or consider strawberries (85 mg per cup), tomatoes (16 mgg per medium tomato), red peppers (95 mg per ½ cup), and broccoli (51 mg per ½ cup). What’s Too Much:2,000 mg ☆☆☆☆☆ ZINC Involved in the growth of new cells. Some research suggests a beneficial effect in the treatment of age-related macular degeneration (AMD). Bottom line "If you have already been diagnosed with AMD, talk to your doctor about whether you should consider taking a combination of zinc and antioxidant vitamins.'' For more information: Vitamins and Minerals, What You Need to Know, Harvard Health Publications; British Nutrition Foundation ☆☆☆☆☆ Zinc Zinc helps the immune system fight off invading bacteria and viruses. It also helps heal wounds and is important for the senses of taste and smell. The body needs zinc to make the genetic material in all cells. When it’s deficient: Deficiency is rare but if it occurs it can cause slow growth in babies and children. Best sources: Oysters, red meat, whole grains, beans and nuts. RDI: 3mg/day (1-3 years); 4mg/day (4-8 years). What to eat: ¼ cup wheatgerm provides 3.6mg of zinc. ☆☆☆☆☆ Zinc Zinc is an essential mineral that is found in every cell in our body. It stimulates the activity of about 100 enzymes, substances that promote

biochemical reactions in your body. Among its many functions, zinc maintains a healthy immune system, is needed for wound healing, helps maintain your sense of taste and smell, and is needed for DNA synthesis. ☆☆☆☆☆ Zinc: Zippity doo dah for zinc, a trace element that is a building block for enzymes, proteins, and cells. It is also responsible for freeing Vitamin A from its holding tank, the liver, through its enzymatic activity . But that’s not all for the last on this list: zinc also plays a role in boosting the immune system, mediating senses such as taste and smell, and wound healing . Zinc toxicity is rare, but zinc deficiency (most commonly occurring in the developing world) may lead to delays in growth and development, rough skin, cognitive impairment, a weakened immune system (leading in increased susceptibility of infectious diseases, particularly in kids), and more . What You Need: Men = 11 mg; Women = 8 mg How to Get It: Zinc can be zeroed in on in oysters (76.3 mg per 6 oysters), beef (6 mg per 3 ounces), turkey (3.8 mg per 3 ounces), milk (1.8 mg per cup), and cashews (1.6 mg per ounce). Vegetarians and vegans take note: zinc is less easily absorbed from vegetables so consider supplements or munching on more zinc rich foods. What’s Too Much: 40 mg Last but not least, don’t forget your daily dose of Vitamin G! ☆☆☆☆☆

CHAPTER 6

Weight Gain Tips Beans (Lentils/Kidney Beans/ Chickpeas/ Mung Beans/Soybeans) Beans are rich in protein, which will help you build muscle. Beans are also a rich source of vitamins, minerals, and omega-3 and omega-6 fatty acids. You can get 116 calories from lentils, 333 calories from kidney beans, 364 calories from chickpeas, 347 calories from mung beans, and 446 calories from soybean per 100 grams of each of the mentioned beans. ☆☆☆☆☆ ACORN SQUASH IS GOOD It is a seasonable vegetable and full of natural fibers and antioxidants. You can brush a little bit of olive oil or butter and bake it. It is really a calorie dense item to gain weight. ☆☆☆☆☆ ADD FATS, PROTEINS AND CARBOHYDRATES Make these your staples (at least when you are on with your weight gain program) and see the rise in your weight. ☆☆☆☆☆ Alternating-Forward-Lunges_Exercise Being in a standing position keeping your feet hip-width apart, now, take a big step forward and bend your keen at 90 degree and come down to a lunging position, now rise up and take another step forward by bending the other knee at 90 degrees. Continue to move forward till you are fatigued. It is undoubtedly one of the best leg exercises for bulking up.

☆☆☆☆☆ AN AMAZING CALORIE-RICH RECIPE FOR YOU Take a jar of peanut butter (with no artificial flavors and additives) and empty the entire thing in a bowl. As one to three spoons of protein powder, little bit of honey (as per your taste), and ½ to 1 cup of dried oatmeal. Now add water to it and mix it well. Separate the mixture into equal portions and refrigerate it. Eating this mouth-watering and high-calorie recipe with each meal for couple of days and see the difference. ☆☆☆☆☆ ANOTHER TIP FOR THE VEGETARIANS Soya beans are other high calories items that both vegetarians as well as non-vegetarians can have for weight gain. ☆☆☆☆☆ ARE YOU A VEGETARIAN? Beans are the best replacements for those who cannot reap the weightgaining benefits offered by animal proteins. ☆☆☆☆☆ Avocado This versatile fruit is rich in fat and calories. An average avocado contains around 300 calories and 31 grams of fat. Moreover, the fats contained in avocados is monounsaturated and hence, they are heart-healthy. Eating an avocado on a daily basis can cause you to gain 6 lbs in a week. You can add a few slices of avocado to an omelet or a sandwich. Avocados can also be used in making salads. ☆☆☆☆☆ Avocado

Avocado is not only a popular ingredient in the homemade recipe for hair mask for dry and damaged hair, but is exceptionally beneficial for overall health as well. But how do you gain body weight with avocado? Well, this delicious creamy fruit is loaded with heart-healthy monounsaturated fats that help in bulking up in a healthy manner.Avocados , Half an avocado contains 140 calories along with high levels of vitamin E, folic acid, and potassium. This versatile fruit can be enjoyed with salads, meat dishes, vegetables or used as a spread on toast. ☆☆☆☆☆ AVOID PROTEIN-RICH DIETS Eating huge quantity of dietary proteins would not help you gain muscles faster, rather they will interfere with your bodily functions. It’s better not to stick to them. ☆☆☆☆☆ AVOID TOO MUCH OF VERBAL INTERACTION Be calm and do not talk too much when you are in touch with someone. Too much of verbal interaction helps you lose in positive energy and you tend to become thin and weak. Rather you can spend the time reading books or concentrating on other things. Books are best friends in life and they can help you be at rest and in the way you can relax and have some good gain in weight. Unnecessary chit-chat is a sheer waste of energy and become so restless and negatively motivated in life. ☆☆☆☆☆ BAGELS FOR WEIGHT GAIN This is no secret that bagels are loaded with complex carbohydrates. You should eat it. ☆☆☆☆☆ Banana

Banana is one of the healthiest and nutrition-dense fruits provided by Mother Nature. It is rich in carbohydrates, fats, omega-3-fatty acids, omega6- fatty acids, calcium, potassium, phosphorus, vitamins A and C, folate, dietary fiber, natural sugar, and protein. Banana contains around 90 calories. Have at least two bananas per day to gain weight and also improve your overall health. ☆☆☆☆☆ Banana This is one nutrient-packed fruit that is shunned by weight watchers because of its high-calorie content, but it is often included in healthy diet plans for weight gain. A single banana contains almost 105 calories and provides an instant boost of energy. It is also loaded with carbohydrates that make it an amazing post workout food for replenishing the body with lost nutrients. ☆☆☆☆☆ Bananas for height Banana is easy to digest fruit that helps to improve digestion and helps to boost the mood thanks to its tryptophan content. ☆☆☆☆☆ BE CONSISTENT This is the key to every weight management program. So, make sure to maintain consistency. ☆☆☆☆☆ BE PRACTICAL You will get to see a number of advertisements claiming weight gain in few days or so. You should not get into such traps as you know that you can neither gain nor lose weight that easily. ☆☆☆☆☆

BE SENSIBLE You should never waste your time, money and effort on meal supplements, powders and pills that claim to be the best for increasing you muscle mass within no time. ☆☆☆☆☆ Beef Ground beef has high protein content. The amino acids provided by proteins are the building blocks of lean tissue. They help in muscle building by providing 15 to 20 percent of daily calories. Beef is an important source of iron and zinc, which are crucial muscle-building nutrients. Moreover, it contains creatine, which supplies energy for pumping iron. Thus, to gain weight, it is advisable to incorporate lean beef patties in your meals. ☆☆☆☆☆ BEGIN WITH BREAKFAST A large breakfast should comprise 2 slices of sausage or bacon, omelet (three-egg), roasted potatoes as well as a glass of juice (maybe orange or the one you love). ☆☆☆☆☆ Boiled Chicken Recipe Just include chicken in your diet for one month in order to notice a radical change. You can also enjoy the chicken with the skin for an extra calorie boost. ☆☆☆☆☆ Butter This fragrant, silky, and tasty dairy product is loaded with saturated, monounsaturated, and polyunsaturated fats. It is also a good source of vitamins A, B12, E, K2, and D, minerals such as calcium, phosphorus, and

potassium, omega-3-fatty acids, and omega-6 fatty acids. Butter contains around 100 calories per tablespoon, and will definitely help in gaining weight. However, keep in mind that consuming excess butter can affect your health seriously. Have two tablespoons of butter daily. Once you gain a little weight, reduce the amount, or eat butter every alternate day. ☆☆☆☆☆ Butter Almost all of us like to add a hint of butter to our food in order to spice it up. Butter is also a potent dairy product rich in fats that help in healthy weight gain. 100 grams of butter include 81 grams of fat. Include a tablespoon or two of this dairy product in your daily diet in order to bulk up quickly. But consume butter in moderation because it contains a certain percentage of saturated fat which can clog the arteries. ☆☆☆☆☆ Butter Saturated fats, when consumed in limitation helps raise HDL (good) cholesterol and transform the small and dense LDL cholesterol to large benign LDL cholesterol. Butter also contains a lot of healthy fat-soluble vitamins like vitamins A, E, and K2. ☆☆☆☆☆ CALCULATION IS IMPORTANT Write about your daily food intake in a notebook. You can also use a mobile app serving the purpose of calorie counting. By doing so, you will be able to figure out the exact amount of calories. This is good for you only. ☆☆☆☆☆ CAN’T DO WITHOUT CARDIO? Well, in that case you need to choose the exercises that don’t use most of your energy. Walking or hiking in low-lands can be there in your list.

☆☆☆☆☆ CHANGE YOUR EATING TIME A recent research on weight-gaining tips has shown that people who eat after 8 PM tend to have more BMIs (body mass indexes) than people who don’t eat at night. ☆☆☆☆☆ Cheese Cheese is a high calorie, nutrition-dense dairy product, made primarily from pressed curd of milk. There are about 300 varieties of cheese, and it adds flavor and taste to various foods. It is a good source of calcium, phosphorus, potassium, magnesium, vitamins A and D, folate, choline, fats, and fatty acids such as omega-3 and omega-6. 100 gm cheese contains around 400 calories. Incorporate cheese into your daily diet to gain weight and strengthen your bones. ☆☆☆☆☆ Cheese Consuming cheese on a daily basis is one of the most delicious and healthy ways to gain weight fast. Cheese is not only a delicious dairy product that can in included in almost any dish; it is basically concentrated milk that contains a high amount of proteins, fat, calories and calcium. ☆☆☆☆☆ cheese Just 1 serving of cheddar cheese is packed with whopping 69 calories. Cheese comes in a number of lip-smacking varieties so it can be paired in moderation with eggs, chicken, and vegetable salads. ☆☆☆☆☆ Chicken

Chicken is yet another easily available and invaluable source of protein and nutrients which works even better than weight gain pills. A 100 grams serving of chicken contains almost 25 grams of protein. ☆☆☆☆☆ Clean and Press This is yet another muscle building exercise than is intended specifically for men. It helps to work out the entire body and enhance the formation of lean muscle mass.Clean and Press , Place a barbell on the floor in front of your feet and lean down to grab the bar placing your hands shoulder-with apart. Now, stand up explosively on the balls of your feet and raise the bar to the chest level. Flip your wrists over so that the palms face the ceiling and press the bar overhead. Reverse the motion and return the barbell to the floor. ☆☆☆☆☆ CONSUME GRANOLA Granola is a power-packed combination of oats and nuts. It can provide around 500 calories on its own. Having it in breakfast can help you. ☆☆☆☆☆ Corn Bread Corn bread is good for those who want to gain weight. It has high glycemic index (1 piece of corn bread has a glycemic index of 110) and is a good source of fats, protein, vitamin A, calcium, phosphorus, potassium, magnesium, and iron. One piece of corn bread can provide you about 300 calories and is a healthy option to gain weight. ☆☆☆☆☆ COUNT ON THE SIGNS In order to gain weight as fast as possible, you have been putting a lot of pressure on your body since Day-1. Isn’t it? Don’t forget – you should not feel drained out and fatigued all the time while on your “Mission Gain

Weight”. Instead of feeling low and sleepy, you should feel rejuvenated and strong with each passing day. However, if you are feeling the other way out, there must be something wrong. Try to understand the same and don’t ignore. ☆☆☆☆☆ Creatine This is another weight gain supplement that supplies your body with a high energy precursor, which helps in creating ATP during intense physical activity. By empowering the muscle contractions, it plays an important role in facilitating a high rate of muscle growth. ☆☆☆☆☆ Crunches Crunches are the best exercise to remove belly fat that also helps to increase core strength and boost lean muscle mass and provide an attractive midsection. It can be practiced safely by both men and women without promoting the formation of six packs in case of women. ☆☆☆☆☆ Crunches Lie flat on the carpet with your knees bent and feet placed flat on the floor. Cross the arms in front of the chest and lift your torso up towards the ceiling by using the abdominal muscles keep then contracted. Stop at the peak position and slowly lower your torso to the carpet while inhaling using a controlled movement. ☆☆☆☆☆ Dark Chocolate Dark chocolate is a good source of fat, protein, minerals such as magnesium, manganese, phosphorus, potassium, calcium, copper, and iron, and vitamins A and K. It is a good alternative to milk chocolate as it helps

to maintain normal blood pressure, protects against cardiovascular disease, and also helps to gain weight. ☆☆☆☆☆ DEVELOP A POSITIVE ATTITUDE A positive attitude can surely help you achieve your target properly. ☆☆☆☆☆ DIETARY INCLUSIONS Include eggs, tuna, salmon, pork, ham, chicken thighs and breasts, lean beef steak, olive oil, grape seed oil, nuts, flaxseeds, sunflower oil, beans, fruit and vegetables, whole grain bread etc, in your daily diet. ☆☆☆☆☆ DO RECOVER YOURSELF It is very important to focus on recovery after each session of workout. Doing stretching exercise and taking hot showers can help. A healthy body responds to changes quickly. ☆☆☆☆☆ DON’T BE A FORTUNE-TELLER Most people have a habit of predicting things about themselves. If you have lost 1 kg in one week does not mean that this figure would remain the same. Don’t stop estimating and start acting. ☆☆☆☆☆ DON’T COMPARE YOUR BODY TO OTHERS You have to understand that no two individuals are equal. Concentrating on yourself can help you reach your goals faster than comparing. ☆☆☆☆☆ DON’T DRINK WATER BEFORE YOUR MEALS

Yes, drinking water before meals does not allow you to eat more, as a result of which you won’t be able to reach your portion for weight gain. ☆☆☆☆☆ DON’T JUST FOCUS ON APPEARANCE If your motive for weight gain is just focused on improving your appearance, then it’s high time to focus on your entire body. ☆☆☆☆☆ DON’T MAKE FRIED FOOD A HABIT Fried food can help you gain weight easily, but not properly and healthily. ☆☆☆☆☆ DON’T MAKE YOUR DIET BORING Try to make variations within your diet; otherwise you won’t be able to carry on with it for long. ☆☆☆☆☆ DON’T MAKE YOUR ROUTINE MONOTONOUS Remember, a human body can get adapted to a particular situation or routine very quickly. If no alterations are there in your exercising routine, then within no time you will hit the plateau. Therefore, you need to change your routine occasionally. ☆☆☆☆☆ DON’T MISS A WEIGHT MANAGEMENT SEMINAR Often various organizations and institutions organize weight management seminars and conferences. You should try to be an active participant or at least an attendee. ☆☆☆☆☆ DON’T PUSH YOURSELF

Don’t forget, you should not force yourself to overeat, you need to eat healthy. ☆☆☆☆☆ DON’T SKIP BREAKFAST No matter how busy you are, you should not skip your breakfast. It will lead to considerable weight-loss. ☆☆☆☆☆ DON’T WATCH TV WHILE EATING This is really a very bad eating habit. Some studies say that it makes you fat. Wait – there is nothing to be happy! In this way, yes you can gain weight, but you will be called as a couch potato. Probably, don’t want to be called by this name. ☆☆☆☆☆ Dried Fruit Dried fruit is a rich source of fiber. Moreover, it has a high content value of vitamins and minerals, which are necessary for overall health and building muscles. Being high in calories, it can help in achieving the calorie surplus that is required to gain weight. It also decreases the amount of fat stored in the body. Dried fruit can be eaten as snacks throughout the day. However, ensure that you drink plenty of water to avoid dehydration. Unsulfured dried fruits should be preferred. Avoid commercial dried bananas as they are full of fat. ☆☆☆☆☆ DRINK A LOT OF WATER Water will process out the extra calories you are taking in. It also flushes out the toxins produced in your body and keeps you hydrated. ☆☆☆☆☆

DRINK MORE Chewing the food takes more time, but drinking calories is easy, right? So, grab your calorie-rich glass whenever possible. It can be anything, milk, juice or simple coconut water. ☆☆☆☆☆ EAT AS FAST AS POSSIBLE Eating faster can also help you gain weight quickly. If you are a slow-eater, you tend to feel satisfied within no time. As a result of which, you eat less. ☆☆☆☆☆ EAT RESTAURANT-SIZED MEALS As you are advised to eat at least 5 meals, make sure they are large enough to fulfill your objective. Therefore, consuming restaurant- size meals packed with calories are recommended. ☆☆☆☆☆ EAT SALMON Make sure to include at least 2 portion of this super-tasty fish in your everyday diet. This will regularize the protein collection of your body, leading to weight gain. ☆☆☆☆☆ EAT WHENEVER POSSIBLE Don’t eat just when your tummy rumbles, rather eat whenever possible. ☆☆☆☆☆ EAT WHERE YOU ARE SUPPOSED TO Yes, the majority of people, especially office-goers eat their meal wherever they find comfortable. Some even eat in their cars or while standing in the lobby. Your eating posture is very critical. ☆☆☆☆☆

EAT WHOLE EGGS Having eggs regularly can definitely help you gain weight. The best part – it is very economical and a natural source of good cholesterol, protein and vitamins. ☆☆☆☆☆ EAT WITH YOUR HAND Eating like this will let you eat more at a time and you will be able to eat more than you do otherwise. ☆☆☆☆☆ EATING THE RIGHT KIND OF FOOD Most people have the notion that eating too much of junk foods can make you look fat. To gain in weight it is important that you eat the right kind of food rather than eating junk foods at plenty. Junk foods will damage your system and make you stay unwell. Your digestive system will be affected in the process and you are sure to suffer in the long run. Take to homemade foods and you can even eat lots of fruits and milk products. These are the items to help you stay well for a longer time period and gradually you are sure to have a positive gain in weight. ☆☆☆☆☆ Eggs Eggs are packed with nutrition. It is a good source of protein, fat, vitamins A, D, folate, and choline, and minerals like calcium, selenium, phosphorus, and potassium. One boiled egg will give you around 75 calories. The best way to prepare egg to gain weight is to eat a hard-boiled or soft-boiled egg. Have at least one egg every day. Remember that eggs have high cholesterol. Hence, do not overeat eggs. You can eat a maximum of two eggs per day. Once you have gained a good amount of weight, reduce the number to one egg per day.

☆☆☆☆☆ Eggs Whole eggs are one of the best natural sources of protein which is easily available and easy to prepare. It is also one of the most healthy foods to gain weight and contains vitamins A, D and E along with good cholesterol which does not affect heart health in an adverse manner. ☆☆☆☆☆ eggs Eggs also promote an increase in height particularly during puberty thanks to the vitamins A and D, both of which are essential for increasing height. ☆☆☆☆☆ ENCOURAGE YOUR APPETITES If you aren’t a food lover, learn the tips to stimulate eating. ☆☆☆☆☆ ENJOY THE BUTTERY DELIGHT Needless to mention that butter helps in gaining weight as soon as nothing. However, it is also associated with weight gain in a long run. Therefore, too much butter consumption is not considered good, especially for your heart. ☆☆☆☆☆ ENJOY YOUR PROTEIN SHAKE As per a research conducted at the University of Birmingham, having protein shakes after each exercising session improves your stamina. Therefore, you should not skip this. ☆☆☆☆☆ Exercises to Gain Weight Quickly

Skinny guys and girls can transform their entire appearance and get and attractive and shapely physique by combining these foods with some effective exercises. Here are a few simple exercises to gain weight at home without using any complicated piece of equipment. The best thing is that these exercises can be done by both men and women. ☆☆☆☆☆ EXERCISING DOES NOT MEAN GETTING INJURED You tend to gain muscle mass when you put pressure on your muscle fibers by stressing them beyond their normal limits. This target is achieved by weight lifting and doing repetitions. However, in any case you should not exaggerate your body and injure it. ☆☆☆☆☆ FIGS ARE ALSO GOOD Soak 3 to 4 figs in cold water and keep it overnight. The very next morning, eat them in empty stomach. ☆☆☆☆☆ Fish Fish is loaded with protein, omega-3 fatty acids, omega-6-fatty acids, and minerals such as potassium, phosphorus, magnesium, and calcium. Fatty or oily fish, which has more omega-3-fatty acids, has been found to lower bad cholesterol levels. You can get about 200 calories from 100 grams of fish. Eating fish will help you to build muscle due to its high protein content. You can eat salmon, tuna, mackerel, Europan pilchard, anchovy, trout, sardine, etc. The best way to cook fish is to bake or grill it. If you want to fry, make sure not to over fry it. ☆☆☆☆☆ Fish

Consuming 2 portions of salmon every day is all you need to get the necessary nutrients and bulk up. Fresh tuna is a healthier alternative to canned tuna that is great for gaining weight in a healthy way. ☆☆☆☆☆ FREQUENT MEALS You should eat more than 3 meals per day. If your metabolism is naturally fast, eating just three meals (even if it contains all things fatty) won’t help you. ☆☆☆☆☆ Fruit Juice Fruits are loaded with vitamins, minerals, and natural sugars. Fruits such as grapes, mango, strawberry, peach, and pomegranate can be juiced to drink and gain weight in a healthy way. ☆☆☆☆☆ Full-Fat Yogurt Full-fat yogurt is a great food to gain weight. It is rich in fat, carbs, proteins, omega-3 fatty acids, omega-6 fatty acids, vitamin A, folate, calcium, magnesium, phosphorus, and potassium. From a cup of full-fat yogurt, you can obtain 149 calories. Full-fat yogurt will help you gain muscle mass and bone mass. Have yogurt as a post-lunch snack. You can also have flavored yogurts to take advantage of the added sugar and flavor for gaining weight. ☆☆☆☆☆ GAIN IN WEIGHT WITHOUT STRESS It is also important to avoid unnecessary stress in life in case you want to stay fit and healthy all the time. Stress calls for bad diseases and this can make you grow thin down the years and you become victim of several ailments. All of us have stress in life and there are lots of tensions in our personal and professional lives. This is when it is good to practice yoga and

take to daily sessions of meditation. You are sure to become calm with meditation and now you are full of positive energy and in the process you are sure to have faster gain in weight. Gaining in weight is a process and for the same you have to follow some basic steps to stay fit and fine all along. ☆☆☆☆☆ GAIN WEIGHT ITALIAN-STYLE Pasta is famous for its rich flavor. Apart from taste it is also rich in calories. So, eat pasta and gain weight. ☆☆☆☆☆ GAINING FAT IS EQUALLY IMPORTANT Don’t forget that one cannot increase his muscle mass until and unless he gains fat. So, be prepared for it. You can always shed off the extra fats. ☆☆☆☆☆ GET A PROPER MEDICAL CHECKUP Among all the reasons of a skinny body, there are a number of health conditions. Some of them are really dangerous, like cancer and tuberculosis. A proper medical checkup and help you dig deep into it. ☆☆☆☆☆ GIVE A TRY TO RESISTANCE EXERCISES With the help of these exercises, you will be able to exercise your muscles without making use of weights. One of the easiest ways to get started with resistance exercises is doing push-ups. ☆☆☆☆☆ GIVE TIME TO YOUR MUSCLES You should not work out on the same set of muscles again and again. Give a break of around 48 hours before working on the same muscle all over again. ☆☆☆☆☆

GIVE YOUR TUMMY BONUSES Hard gainers like you don’t put on weight for a number of reasons. The main among them is – they don’t add extra punches to their diet. If you become able to find out what to add more and munch it lovingly, you will surely gain weight faster. ☆☆☆☆☆ GO FOR COMPOUND EXERCISES You should need to focus on complex and compound workouts that involve most of your muscle groups. Dumbbell presses, bench presses, dead lifts, dips, pull ups, squats and chin ups can help. ☆☆☆☆☆ GO TO A DIETICIAN A dietician can tell you properly about the food you need to eat and avoid. ☆☆☆☆☆ GOING TO A GYM IS A BETTER OPTION Yes, it will help you maintain a proper and consistent routine. Most importantly, you will get proper guidance. Until and unless it’s not at possible to go to a gym or you are a fitness expert, you should not work out alone. ☆☆☆☆☆ Granola Granola is a mix of baked oats, puffed rice, nuts, honey, and brown sugar. 100 grams of granola will provide you 471 calories. It is rich in carbs, fats, proteins, calcium, magnesium, potassium, phosphorus, folate, and vitamins E, K, and A. Eating granola for breakfast is a great way to start your day. You can have granola as a snack or as dessert as well. ☆☆☆☆☆

greek yogurt The special straining procedure involved in producing Greek yogurt results in a higher concentration of casein, a slow-digesting milk protein that provides steady release increase in amino-acids levels. Greek yogurt also holds an important place in healthy bodybuilding diet for muscle gain. ☆☆☆☆☆ HAPPINESS CAN CAUSE WEIGHT GAIN Staying happy in life is a good way to have gain in weight. Unhappy moments will only make you suffer. This is when it is time that you stay with things that you love in life. You can relax while listening to some good piece of music. Music is always considered to be the food for life and melody can really help you heal in time. This is the reason people who are sick are allowed to listen to music to get well soon. This is the best mantra to have some positive weight gain in life. ☆☆☆☆☆ HAVE TUNA FOR WEIGHT GAIN Tuna is loaded with plenty of important fatty acids. The latter comprise a number of healthy fats that help you not only gain weight, but maintaining your health. ☆☆☆☆☆ Healthy Oils Adding some extra fat to your dishes makes it easier to add up calories for a healthy diet for weight gain. Some of the healthiest of oils that can be added to the daily diet are olive oil, canola oil, almond oil, flaxseed oil, coconut oil, etc. A tablespoon of oil contains approximately 120 calories and 15 grams of fat.Olive Oil ☆☆☆☆☆

Ice Cream That’s good news for many! Ice cream is a soul satisfying milk product that contains a good amount of fat, carbohydrates, calcium, potassium, phosphorus, and vitamin A. A cup of ice cream contains 207 calories. Various flavors and toppings make ice cream more enjoyable. It leads to rapid weight gain when consumed regularly. However, make sure to eat in limited amounts. Also, try to avoid anything cold if you suffer from sinusitis or are prone to cough and cold. ☆☆☆☆☆ INCLUDE MORE CALORIES You can do this by adding 500 kilo calories to your diet every day. By doing so, you might gain around 0.5 or more K.gs every week. ☆☆☆☆☆ INCREASE PRESSURE GRADUALLY Suppose it is the first day of your training and you started lifting heavy weights and doing more repetitions than your body can tolerate, you will collapse. Indulge gradually. ☆☆☆☆☆ ITS LUNCH TIME NOW For lunch you can eat a full dressed turkey, whole wheat bun or bread, 2 bananas and most importantly, salad. ☆☆☆☆☆ KEEP YOUR FOOD READY Frequent eating takes effort as you have to keep your food ready. Highcalorie snacks can help, such as peanut butter, bananas, granola bars, etc. ☆☆☆☆☆ Lean Red Meat

Although weight watchers usually steer clear from this food group, lean cuts of red meat are actually good if you want to gain weight muscle, and it works far better than supplements to gain weight. Lean steaks contain loads of protein and iron and if you want to opt for fatty cuts then choose the ones where the meat is marbled. Such cuts are not only high in calories but also extremely delicious. ☆☆☆☆☆ LEARN TO COOK While cooking you will be able to experiment with the ingredients and taste different food. This will speed up the process of weight gain. ☆☆☆☆☆ leucine This is basically an amino acid that helps in accelerating the process of muscle repair and recovery. Leucine can be found in many BCAA supplements. This supplement should be considered for gaining weight at a faster pace. ☆☆☆☆☆ LIMIT YOUR CARDIO SESSIONS While doing cardio exercises, like running, swimming and biking, you end up using your energy that you should have focused on muscle growth. So, limit or eliminate your cardio sessions when it comes to gaining weight. ☆☆☆☆☆ LOVE YOUR FOOD Most of the time when people are on a diet, they get caught into the act of in-taking food. They just forget about the taste, their focus remain on the numbers. Love your food and savor every bite of it and then get yourself some weight. ☆☆☆☆☆

MAINTAIN YOUR PHYSIQUE Don’t forget that you are eating five meals or more per day. It is quite obvious to put on a certain level of fat. There is nothing to worry about. Just don’t forget this – you can get rid of the fat. ☆☆☆☆☆ MAINTAIN YOUR WEIGHT GAIN It is easy to achieve your target, but it’s quite hard to maintain the same. So, should try your level best to maintain the weight gain. ☆☆☆☆☆ MAKING A PLAN IS VERY CRITICAL Whether it’s your food or exercise routine, planning is very important. So, plan a schedule before getting started. You can make necessary changes later on based on your daily requirements, but make sure to stick to a routine. ☆☆☆☆☆ Mayonnaise This yummy food is perfect for you to gain weight. It is rich in fats, carbs, proteins, vitamin K, E, omega-3-fatty acids, omega-6-fatty acids, and potassium. Typically mayonnaise is made by beating eggs, but vegan mayonnaise is also available in the market. One tablespoon of mayonnaise contains 94 calories. You can eat it as a dip, spread, or as a salad dressing. ☆☆☆☆☆ MEDITATE REGULARLY Meditation helps you in healing yourself from within. When your mind is clear you will be able to concentrate well and focus on your weight gain target. So, now that you have so many options to carry on with your weight gain program, why wait?

☆☆☆☆☆ NO GUESSING GAME IS ALLOWED When it comes to diet planning for weight gain, there is no room for your gut feelings. Until and unless you are accurate and particular about your diet, you cannot meet your goal. ☆☆☆☆☆ NO MORE THAN 12 REPS Make sure that you don’t do reps more than 12 per set. This can be harmful for your body rather than being beneficial. ☆☆☆☆☆ NOTHING WILL CHANGE OVERTIME Time is the best medicine. You should not forget that you are no Hulk to develop bigger muscles, just like that. Give time, train yourself. ☆☆☆☆☆ NUTRITION IS THE KEY You should focus on gradual and steady weight gain. Gaining weight should be in a healthy way. ☆☆☆☆☆ Nuts Nuts contain significant amounts of calories in a small serving. Two handfuls of almonds or around 18 cashew nuts can provide 160 calories. In fact, almonds contain alpha-tocopherol vitamin E, which helps in preventing free radical damage after heavy workouts. Walnuts offer an amazing combination of monounsaturated fats, phytosterols, and the amino acid I-Arginine. This combination provides increased calories and nitric oxide, a natural substance that promotes muscle growth and recovery. Brazil nuts contain the trace mineral selenium, which provides around 190 calories

in just seven nuts. Nuts contain polyunsaturated fats that offer healthy calories to your diet. Hence, nuts like almonds, walnuts, cashews, sunflower seeds, flax seeds, and pumpkin seeds should be consumed. ☆☆☆☆☆ nuts You can also add flax seeds, pumpkin seeds and sunflower seeds to the snack mixture to load up on essential fatty acids. They also contain high levels of calcium, magnesium, and vitamin E. ☆☆☆☆☆ Nuts and Seeds Last but not the least are the healthy nuts and seeds that are high in calories and packed with nutrients. You can choose from healthy varieties such as peanuts, almonds, walnuts, pistachios, etc. 1 cup of mixed nuts contains approximately 530 calories, 45 grams of fat, 20 grams of carbs and 20 grams of protein and makes a delectable snack. ☆☆☆☆☆ Oatmeal Oatmeal is ground or rolled oats. It is a popular breakfast option for those who want to lose weight. But it also leads to weight gain as it is rich in carbs, fats, proteins, minerals, and vitamins. 100 grams of oatmeal will provide you 68 calories. The best way to consume oatmeal is to have it with full-fat milk and dry fruits. ☆☆☆☆☆ Oatmeal Oatmeal and weight loss are closely interlinked but can oatmeal also help in gaining weight and increasing muscle mass? Well, it is the ideal nutritious breakfast loaded with fiber and vital nutrients to help with healthy weight gain. A 100 gram serving of oats contains 17 grams of protein along with

other important minerals.Break-fast oatmeal . In addition to having proteins and complex carbohydrates, oatmeal also contains the nutrient niacin which the body uses for building muscles. It also includes vitamins and minerals such as thiamin, folic acid, biotin and vitamin E. ☆☆☆☆☆ Oils Vegetable oils such as olive oil, soyabean oil, rice bran oil, palm oil, and peanut oil are good sources of fats and fatty acids. These oils do not contain harmful trans fats, and therefore, are a healthy option to gain weight. One tablespoon of olive oil or peanut oil contains 119 calories, one tablespoon of soyabean oil contains 102 calories, and one tablespoon of rice bran oil and palm contains 120 calories. You can use these oils to bake, fry, grill, or make your salad dressing. ☆☆☆☆☆ Oily Fishes Oily fishes such as salmon and tuna are some of the best non-vegetarian foods to gain weight. Salmon is by far the best bet for putting on lean muscle mass, and it is extremely healthy. ☆☆☆☆☆ Pasta And Noodles They can be easily prepared in a variety of ways, and are considered as delicious, calorie-dense sources of carbohydrates. They are easily available and should be cooked with lots of vegetables to provide other essential vitamins and minerals. ☆☆☆☆☆ Peanut Butter This tasty, high-calorie spread is a good source of carbs, fats, proteins, omega-3 fatty acids, omega-6 fatty acids, minerals such as calcium,

potassium, phosphorus, magnesium, iron, and copper, and vitamins like vitamin E, niacin, folate, and choline. It is a good alternative to regular butter. 100 grams of peanut butter has 588 calories. It will help you gain weight and fight colorectal cancer. ☆☆☆☆☆ Potato Potatoes are the richest source of carbohydrates and complex sugars. Therefore, they are highly recommended for underweight people. Potato chips prepared in healthy oil or sandwiches comprising of potatoes should be eaten as snacks in between meals. Grilled or baked potatoes contribute effectively towards weight gain. Unhealthy fried chips and processed food should be avoided as they contain unsaturated or trans-fats. ☆☆☆☆☆ Potato Fruit and vegetable meal plan for weight loss have become immensely popular, but certain fruits and vegetables are also useful for weight loss as well. A diet for healthy weight gain should contain 40% carbohydrates and what better way to load up on carbohydrates than potatoes? In addition to carbs, potatoes also contain amino acids such as glutamine and arginine that make it a wonderful option for weight gain.Potato ,,, But it is best to consume potatoes along with the skin in order to retain the optimum nutritional value of the vegetable. You can also opt for sweet potatoes that are much higher in calories and contain carbohydrates, proteins, vitamins, minerals, fiber and antioxidants. ☆☆☆☆☆ prisoner squats Stand with your feet placed shoulder-width apart and raise your arms in front or keep them behind your head. Now, lower your body by pushing your hips back and bending the knees. Look straight in front keeping your

chest up and back flat. Squat down as low as you can and then pop up to the starting position by pushing through the heels. ☆☆☆☆☆ Protein Powder Proteins are the building blocks of muscle tissue. In order to gain a pound of body weight, you need to consume 1 gram of protein on a daily basis. A high-quality protein powder ensures weight gain by supplying your body with the building blocks that are required for its growth. ☆☆☆☆☆ Pull-ups This exercise is intended specifically for men. It helps do develop ripped arms and chiseled shoulders and transform the skinny frame into an appealing and attractive one in very less time. You just need to be consistent and continue to do 10 to 15 reps on workout days to gain best results.Pull Ups . Hold a pull-up bar with both hands using an overhand grip. Place your hands shoulder width apart and let our body hand freely. Now, pull yourself up with the help of your arms till the chin crosses over the bar and then lower your body back to the starting position. One you master the classic pull up you can increase the difficulty level you including weights. ☆☆☆☆☆ Push Ups Push ups is one of the best exercises for upper arms that helps to get rid of love handles and developed toned, strong and ripped arms. It also helps to strengthen the chest, shoulders, triceps and core muscles and is considered a complete muscle-building exercise that can be practiced by both men and women. In case of women, it helps to develop toned and strong arms without promoting huge biceps and triceps and in case of men it helps to bulk by skinny arms in an effective manner.Push Ups . Place your arms on the ground, hands placed slightly wider than shoulder-width apart. Lower

your chest till it almost touches the floor, squeeze your glutes and keep your abs tight as you lower your body and then raise it with the support of your arms. Keep your elbows close to the sides of your body. ☆☆☆☆☆ Red Meat You can opt for beef tenderloin and T-bone. But it is best to combine red meat with vegetables and whole grains rather than unhealthy saturated fats. ☆☆☆☆☆ RELY ON NUTS AND SEEDS They contain huge amounts of polyunsaturated fat and add healthy calories to your body. Almonds, walnuts, pumpkin seeds are good sources. ☆☆☆☆☆ REST GAP IS EQUALLY IMPORTANT Scheduling rest gaps between sets is very important in order to get a welltoned and refreshed body. ☆☆☆☆☆ runner_legs This may take some time, and you need to be patient and consistent. Remember to pull your navel towards your core when you do cardio exercises like walking or running in order to have increased strength. ☆☆☆☆☆ Running or Brisk Walking This is the final exercise in the list that does not require any equipment, all one needs is a pair of running shoes. Focusing on cardio can bring about remarkable changes in the body and enhance lean muscle mass naturally. Being gradually by going for short walking and slowly increase the speed and intensity of the walks till you can jog at a light pace.

☆☆☆☆☆ Salad Dressing Salad dressing can be prepared using mayonnaise or vegetable oils, which contain a good amount of fat, carbs, minerals, and vitamins. Spice up your salad by making a delicious salad dressing and top your salad with grated cheese. ☆☆☆☆☆ SAME IS APPLICABLE FOR ALCOHOL In order to gain weight both healthily and quickly, say goodbye to alcoholic beverages. ☆☆☆☆☆ SAY ‘CHEDDAR CHEESE’ Cheese is all about concentrated and fermented milk. So, it’s loaded with calcium, protein, cholesterol, fat and calories. It is an ultimate item for weight gain. ☆☆☆☆☆ SAY GOOD BYE TO THE FAT In order to do this, you will have to figure out your main “goal weight”. Once you attain the same, you can easily cut back on your diet, especially the carbo portions and include more and more exercising and get a killer appearance. ☆☆☆☆☆ SAY NO TO SMOKING Although it is a very basic thing you need to avoid in order stay healthy, it can also interfere with your weight gain program. ☆☆☆☆☆

SEARCH THE WEB You can search the web for finding out a number of delicious, health and calorie rich recipes. ☆☆☆☆☆ SEEK MEDICAL HELP This is the most important factor that you should never-ever forget. A doctor can help you know your body and tell you which way to go. For example – you have a history of back pain. In this case, you doctor can advice you the best solution that you won’t be able to get otherwise. ☆☆☆☆☆ SEEK PROFESSIONAL HELP A professional can make a lot of differences in your mission. With professional guidance, you will be able to get a proper idea about the dos and don’ts (as per your requirements), scheduling and duration of your exercising sessions. ☆☆☆☆☆ SET REALISTIC GOALS Not everyone is that fortunate to be the center of attraction or become a showstopper. Therefore, practical goal-setting is very important. ☆☆☆☆☆ SET TIMER Set a remainder to tell you it’s the time to eat. Snooze it for every 2 hours. ☆☆☆☆☆ Shellfish Eating shellfish such as shrimps, lobsters, oysters and mussels are a delicious and yummy way to gain weight, and they must be included in

healthy meals to gain weight. Shrimps have high cholesterol content, but it is not bad for your health. ☆☆☆☆☆ Shellfish The nutrients and necessary acid content in the shrimps provide healthy calories to the body, and it is undoubtedly the best food to eat to gain weight. ☆☆☆☆☆ Shrimps Shrimps are a good source of proteins, fats, vitamin A, choline, omega-3 fatty acids, potassium, phosphorus, calcium, and magnesium. 100 grams of shrimp can provide you with 99 calories. The best way to eat shrimp is to shallow fry it in butter and incorporate into sauteed veggies. Since shrimps are high in cholesterol content, do not eat shrimps too frequently. ☆☆☆☆☆ SLEEP WELL – STAY WELL Getting a sound sleep for about 7 to 9 hours every night is one of the secrets of gaining weight. However, that does not mean – all sleep and no work. ☆☆☆☆☆ Smoothies Smoothies are an excellent option to consume extra calories without adding solid food to your diet. Smoothies can be prepared by using various combinations comprising of bananas, cashew milk, and butter, mango, soy milk and honey, strawberries, plain yogurt, coconut water. Fresh fruit, yogurt, nut butter, and cow’s milk can be blended to prepare a 400-calorie snack. ☆☆☆☆☆

Soy Bean A balanced diet for healthy weight gain is incomplete without the inclusion of delicious and nutty soybean into it. Soybean is a healthy high-calorie food that in rich in protein, calcium, iron, fiber, and B-vitamins.soya products . A 100 gram serving of soybean contains as much as 36 grams of protein that helps to meet your protein targets while following a weight gaining diet. It also helps to lower cholesterol levels in the blood. ☆☆☆☆☆ Squats Squats are one of the simplest exercises that are often included in the best calisthenics workout routine for toning and strengthening the lower body. It can be practiced by both men and women for toning the glutes, hips, thighs and calves. Once you master the simple squat form, you can progress to more difficult versions by adding weights in order to get better results. It is one of the functional exercises to gain weight for women that help to provide a well-shaped and rounded back and in case of men it helps to develop strong and power-packed legs. ☆☆☆☆☆ STICK TO NOURISHMENT You can easily put a few pounds by drinking carbonated beverages and eating junk food, like pizza, burger and many more. However, this can hamper your metabolism and you will end up gaining fat and not building muscles. So, it’s better not to make them your staple. ☆☆☆☆☆ STICK TO TRADITION You should go for unprocessed food or the one that are made traditionally. For example – select traditional oatmeal over the instant ones; eat fresh chicken instead of the processed and packaged lunch meat. ☆☆☆☆☆

TAKE A WALK BEFORE YOUR EAT It will increase your hunger and you will tend to eat more. ☆☆☆☆☆ TAKING MULTIVITAMINS CAN BE HELPFUL Ask your doctor to prescribe you some multivitamins so that you could make it to your target easily. ☆☆☆☆☆ TRACK WEIGHT GAIN It is a very important part and helps you gain weight in a proper way. ☆☆☆☆☆ TRAIN YOUR MIND Once you have decided to get started with weight gain, start training your mind about the changes your mind and body is going to experience over the next couple of weeks. It makes weight gain easier. ☆☆☆☆☆ Tricep Dips This is yet another easy arm and back exercise that helps to tone the back muscles. It is one of the simplest exercises to gain weight got females and develop an attractive and curvy figure. In case of men, it helps in toning up the back muscles, glutes, hips, calves and triceps. These exercises can be performed by using one’s own body weight. ☆☆☆☆☆ Triceps Dips Using Chair Sit at the edge of a chair or bench and hold the edges with your hands. Now, come forward, move out from the seat and lower your butt towards the floor and hold the posture by keeping the pressure on the heels of your hands and

then return to the sitting position. Repeat 2 to 3 sets of this exercise for best results. ☆☆☆☆☆ TRY CREATIVE SUPPLEMENTS Weight gain in athletes is sometimes associated with Creative. So, you can also try this under medical guidance. ☆☆☆☆☆ TRY YOGA Apart from doing intense exercises, you should try yoga. It will help you body to relax. ☆☆☆☆☆ USE MILK INSTEAD OF WATER When preparing oatmeal or porridge, you should use milk and not water. ☆☆☆☆☆ Walking lunges Walking lunges are one of the best strength training exercises for both men and women that help to bulk up and enhance muscles mass in the lower part of the body. You can either do standing lunges or opt for a more advanced version called the walking lunges. You can increase the difficulty level of this exercise by including free weights such as dumbbells. ☆☆☆☆☆ Waxy Maize This is another weight gain supplement that facilitates quick digestion of carbohydrates to spike your insulin levels and saturate your muscle glycogen storage. These fast digesting carbs help to transfer the proteins and amino acids to your muscle tissue. One of its advantages is that it is light on the stomach. You can switch to waxy maize if you are feeling

nauseous post your workout because it can be mixed easily with any post workout shake. ☆☆☆☆☆ WEIGHT TRAINING IS VERY IMPORTANT Those who are into bodybuilding know this very well that to get bigger they need to do more and more weight training. It is a kind of workout designed for making the muscles go stronger and larger. You can begin with it at a fitness center or but the equipment (set of weights and a barbell) and practice it at home. ☆☆☆☆☆ WHAT CHANGES TO MAKE You may decrease or increase the number of the sets or reps you do every day. Also, just changing the order of the exercises is enough sometimes. ☆☆☆☆☆ WHAT IF YOU RUN SHORT OF TIME? Even if you don’t get time to go for weight training sessions every day, you should try to make it three times a week. ☆☆☆☆☆ WHAT’S THERE IN THE DINNER? One to two cups of grilled vegetables, grilled steak, and baked potatoes can help you gain weight within one month. ☆☆☆☆☆ Wheat Germ Wheat germ can lead to weight gain as it is rich in fat, carbs, fiber, protein, iron, magnesium, and vitamins B6 and C. 100 grams of wheat germ contains 385 calories. The best way to eat wheat germ is to add it with oats or granola or use it as a topping your dessert.

☆☆☆☆☆ White Meat Chicken and turkey are considered as white meat. Generally, for weight loss, de-skinned chicken breast is recommended. However, since the goal here is to gain weight, you can eat chicken with the skin once a week. Chicken and turkey are good sources of proteins, vitamins such as choline, vitamin A, and niacin, and minerals like phosphorus, potassium, calcium, magnesium, and selenium. About 100 grams of chicken contains 239 calories, and 100 grams of turkey contains 104 calories. You can grill, bake, fry, or eat white meat as soup. ☆☆☆☆☆ Whole Fat Milk Whole fat milk holds an important place in healthy diet to gain weight because it is rich in calories, proteins, fats, and carbohydrates. 1 cup of whole fat milk contains 13 grams of carbs, 8 grams of protein, 150 calories and 13 grams of healthy fats. We all know that proteins are the body building blocks that aid to form new muscles whereas saturated fats increase the production of hormone testosterone for greater muscle growth.Milk , Dark chocolate powder is a great addition to whole fat milk. We all know the advantages and benefits of dark chocolate on skin, but it is extremely beneficial for promoting healthy weight gain as well. Milk is definitely the best superfood for weight gain and muscle generation. ☆☆☆☆☆ Whole Grains Whole grains contain high amounts of glucose, which acts as your body’s main dietary source of energy. Whole grains are a healthy source of carbohydrates, which enable the protein to be used for increasing muscle mass rather than energy. Refined grains, such as white flour, should be replaced with whole grains as they provide you more nutrients and promote

sustained energy levels. Whole grain foods include whole grain bread, pasta, quinoa, brown rice, and air-popped popcorn. Bagels, bread, and cereals made from whole grains make an excellent breakfast option. ☆☆☆☆☆ Whole Milk/Soy Milk/Almond Milk Full-fat milk is good for those who want to gain weight. Whole milk is rich in fat, carbohydrates, protein, natural sugars, minerals such as calcium, potassium, phosphorus, and magnesium, and vitamins A, D, folate, and choline. One cup of whole milk contains 103 calories. ☆☆☆☆☆ Whole Wheat Bread Whole wheat bread is a healthier option when compared to flour bread. One slice of whole wheat bread has about 130 calories and is a good source of fats, carbohydrates, proteins, dietary fiber, vitamins such as folate and choline, and minerals like calcium, magnesium, potassium, and phosphorus. Though whole wheat bread is used for weight loss, it can also cause weight gain when consumed in enough amount. You can have whole wheat bread pudding or sandwiches to gain weight considerably over a period of few weeks. ☆☆☆☆☆ WHY ARE YOU UNDERWEIGHT? If you are able to answer this properly, your hard gaining battle is half won. ☆☆☆☆☆ WORKOUT ALL YOUR MUSCLES You may want to bulk up just a particular part of your body. However, you will be a complete gainer if you workout all your muscles instead of focusing on a single area. ☆☆☆☆☆

WORKOUT SESSIONS SHOULD BE SHORT Try to make your exercising sessions intense and short rather than relaxed and long. ☆☆☆☆☆ Yogurt Natural, unflavored yogurt is the ultimate answer to the question of how to gain weight and muscle. Greek yogurt is a healthier option compared to regular yogurt because it is a concentrated product that contains twice the protein that is essential in order to bulk up. ☆☆☆☆☆ YOU ARE A HUMAN-BEING, NOT A PLANT Jokes apart. You can move. One of the quick fixes to gain weight is – eat as much as you can and move as less as possible. Yes, you can surely get plumper by following this rule, but not a handsome hunk. So, it’s better to move your body. ☆☆☆☆☆ YOU NEED CORN BREAD Who does not love to eat corn bread with their favorite soups and curries? For hard gainers, corn bread can be a tasty partner for weight gain. Just having one piece of corn bread and power you up with 328 calories (approx.) ☆☆☆☆☆

CHAPTER 7

Stop Overeating Eat real food The single most important thing to lose weight and avoid overeating is to include real, whole, unprocessed foods in your diet. That means switching to vegetables, fruits, whole grains, beans, nuts, seeds, olive oil, organic, range, or grass-fed animal products (poultry, lamb, beef, pork, eggs), and wild, smaller fish such as salmon. ☆☆☆☆☆ Stop Dieting – Diets can Make Your Overeating Habits Much Worse Following a strict diet and denying yourself food when you are hungry can lead to dangerous cravings, which may cause you to overindulge in food. Diets that promise fast weight loss, as well as imbalanced nutritional choices will not fix your overeating habits. The most important key to prevent overeating is to consume moderate portions of healthy food throughout the day. ☆☆☆☆☆ Always eat breakfast Skipping a morning meal means you eventually feel famished, and throughout the day you eat much more food than you need to feel full. A recent study of 3,000 people who lost an average of 70 pounds and kept it off for six years found that most of them ate breakfast regularly. Only 4% of people who never ate breakfast managed to keep the weight off. ☆☆☆☆☆ Journal

Writing down everything — what you eat, but also how you feel after you eat — becomes an excellent way to break mindless eating and other bad habits. A diet of words and self-exploration often results in weight loss. You metabolize your life and calories better. ☆☆☆☆☆ Avoid Eating When You are Bored Eating when you are bored is a bad habit. If it’s constant, you should fight it by making your life richer, more meaningful and more interesting. Instead of eating when you don’t know what else to do at the moment, distract yourself. Call a friend, go out for a walk, do some exercises, or keep yourself busy with anything else that you like doing. After a while, you will probably find out that you weren’t actually hungry at all. ☆☆☆☆☆ Became Aware of Why You are Overeating Understanding the reason for your overeating is the first step towards a healthier life. Are you under stress? Do you feel unhappy about your life? Are you going through a particularly difficult time at the moment? Stress, depression, loneliness, anxiety, sadness, anger, and other negative psychological conditions can lead to emotional eating, which can easily turn into food addiction. You should therefore pay great attention to what is going on inside of you when you overindulge in food. Relying on food to fill the inner emptiness and suppress negative emotions will only give you temporary satisfaction. To really stop overeating, you must understand the root cause of your problems and learn to deal with your emotions without using food. Yoga, mediation, deep breathing, and other relaxation techniques can considerably reduce the amount of stress in your daily life, as well as help you gain control over your emotional and physical health. If however you think that you can not handle your problems alone, you should consider talking to a professional. ☆☆☆☆☆

Choose Satisfying Foods that Satiate Your Hunger Satisfying foods are those that have the ability to provide nutrition and satisfy hunger with fewer calories. They can make you feel full faster and for a longer period of time. Choose foods with high water content, as well as those rich in fiber and protein, and avoid foods like nuts, crackers, chips, chocolate candies, candy bars, and white bread. In other words, eliminate fat, sugar and refined carbohydrates. These foods will leave you unsatisfied and force you to eat more later in the day. 1. High-water content foods such as leafy greens, melons, and tomatoes can help suppress hunger and give you a longer-lasting feeling of fullness. They are low in calories, but high in volume and they can fill up your stomach very quickly. 2. Fiber rich foods will also make you feel full faster and for longer. They absorb water and swell up in the stomach, which slows down the digestive process giving you a longer lasting feeling of satiety. Adding fiber to your diet will therefore help you lose weight and avoid overeating. 3. If you want to prevent overeating, you should also incorporate more high-protein foods into your diet. Protein is slowly absorbed by the body and it stays longer in your stomach. This can make you feel less hungry and keep your food cravings at bay. ☆☆☆☆☆ Clear Your Kitchen of Foods that Will Cause You to Overeat Figure out what foods make you overeat and don’t buy them any more. If you are addicted to snacks or dressings, rid your fridge and cupboards of these foods and replace them with healthier alternatives. You are much more likely to overeat when your kitchen is full of tempting foods. When you go grocery shopping, fill your cart with healthy and nutritious products and avoid junk food. And remember to never go to a grocery store on an empty stomach, as this will make you buy a lot of unnecessary foods. ☆☆☆☆☆

Control stress levels Demanding jobs, marital tension, lack of sleep, too much to do, and too little time to do it create chronic stress, which makes you overeat. Learn to actively relax with de-stressing techniques like meditation, yoga, or deep breathing. ☆☆☆☆☆ Do not Bring the Whole Pot to the Table Prepare your plate in the kitchen and do not bring the whole pot to the table. You will thus avoid the temptation to continuously refill your plate. This is a good way to avoid overeating. ☆☆☆☆☆ Do not Deny Yourself Foods that You Crave If you do it, you will only want them more. This will make you crash and overindulge in these foods later. Every now and then, allow yourself a treat and enjoy a small serving of your favorite pizza. ☆☆☆☆☆ DON'T FORGET TO BREATHE "Take cleansing breaths before you eat, and set an intention. Take cleansing breaths after you finish your portions, and give your body the chance to register your are full before you have more. —Katie Cavuto, M.S., R.D., the dietician for the Phillies and the Flyers ☆☆☆☆☆ Don’t Let Setbacks and Guilt Discourage You Overeating is a tricky game. The more you eat, the more you want. The more cookies you consume, the more you crave them. Once you’ve arrived to 10 cookies, you think: “What’s the point of stopping now? The damage is already done. Why not go and buy some more yummy foods at the grocery store?” That is how it goes. Isn’t it? The feeling of guilt that follows

overeating will probably discourage you and make you give up trying to stop this destructive addiction. Well, don’t let guilt beat you down and prevent you from leading a happy and healthy life! If you have overeaten today, don’t do it tomorrow. Plan instead to go running, brisk walking, or biking. If you have messed up, it doesn’t mean it’s the end of the world. Just stick to your plan tomorrow and you’ll repair the damage you’ve done. However, you must challenge yourself to become a stronger person. You need to strengthen your will and learn to push away food every time you’re tempted to overindulge. It is not easy and it takes time, but you can certainly do it. If you think that you are not able to deal with your emotional states by yourself, you should consider doing some relaxation techniques or talking to a professional. This will help you overcome feelings of guilt, discouragement, and hopelessness, and give you strength to go on. You might not be perfect, but if you are determined enough and willing to change, you will reach your goals. ☆☆☆☆☆ DOWNSIZE YOUR DISHES "I'll stick to small plates and salad forks whenever I feel like I may overindulge. It takes more willpower to stop eating food already on your plate than it does to stop yourself from getting seconds." —Michelle Davenport, Ph.D., R.D., a Silicon Valley nutritionist ☆☆☆☆☆ Drink Plenty of Water Drinking plenty of water throughout the day, and especially before meals, will curb your hunger and make you feel fuller. Many people also mistake dehydration with hunger. When they are thirsty, they think they are hungry, and they try to quench their thirst with food. To avoid this, drink at least 8 glasses of water a day. ☆☆☆☆☆

Eat Small Meals a Day This means eating every 3 hours. Frequent eating will curb your hunger and keep your blood sugar and energy on a stable level. This will keep your body from going into starvation mode and prevent you from overeating in between meals. ☆☆☆☆☆ Eat a Healthy and Rich Breakfast Every Morning People who eat a rich breakfast are less likely to overeat at their next meal. Including some healthy fats, protein, fiber, and complex carbohydrates in your morning meal will allow you to feel fuller and more satisfied for a longer period of time and stay energized throughout the day. Skipping breakfast will set you up for extreme hunger and food cravings later in the day. Whole-grain cereal, fruits, flaxseeds, eggs, peanut butter, avocado, and yogurt are some good breakfast options to start your day in a healthy way. Aim for a minimum of 300 calories, as less than this will make you overeat at lunch. ☆☆☆☆☆ EAT EMPOWERED "Knowing you can eat more but you are choosing to listen to your body is much more powerful than saying, 'Ugh, I can't eat anymore.'" —Keri Glassman, R.D., Women's Health contributor ☆☆☆☆☆ Eat mindfully You need to be relaxed for your gut’s nervous system to work properly. If you're stressed, you don’t digest food properly and your stress hormones slow metabolism. When you eat quickly, you also overeat, since it takes your brain 20 minutes after you start eating to know it's full. ☆☆☆☆☆

Eat Only When You are Really Hungry and Stop Eating When You Feel Full Learn to listen to your body. Being able to distinguish between emotional and physical hunger is one of the keys to avoid overeating. Consuming food when your body doesn’t need it will only make you gain weight. Always give your emotional craving a little time to pass and eat only when you feel truly hungry. You should also learn to stop eating when you start feeling full and satisfied. Remember that after you have finished eating, it takes about 20 minutes for your stomach to send a signal to your brain that you are perfectly full. So, before taking another portion, give yourself some time to digest. ☆☆☆☆☆ Eat Slowly and Chew Your Food More Chewing your food more will slow down your eating and allow you to absorb more nutrients from the food. Eating slowly will give your stomach time to tell your brain that it has had enough food. This will help you avoid overeating and give you the chance to really appreciate and taste your meal. ☆☆☆☆☆ Escape zombie eating You yank your gaze from Jane the Virgin to discover a now-empty pint of ice cream. Or you scroll through your Facebook feed while shoveling popcorn into your mouth. Anytime your brain is elsewhere when food is sitting in front of you, you're munching mindlessly—a straight path to going overboard on calories. "I call this 'zombie eating,'" says Susan Albers, PsyD, author of Eating Mindfully. "It's eating when we're not tuned-in." Nibble while distracted and you're more likely to miss out on internal hunger cues and consume more than your body actually needs. Research shows that giving your plate your entire focus, on the other hand, can help with weight loss and lower your risk of type 2 diabetes and heart disease.

So how do you do that in the real (read: real busy) world? Here's how to avoid the biggest threats to wide-awake eating. ☆☆☆☆☆ Exercise The right exercise will help you lose weight, maintain weight loss, and control your appetite so you don’t overeat. Aim for at least 30 minutes of walking every day. Many people often require more vigorous, sustained exercise to reverse severe diabesity and normalize eating. Make it fun: Run, bike, dance, play games, or jump on a trampoline. ☆☆☆☆☆ FOCUS ON NUTRITIOUS FOODS FIRST "...Such as fruits and vegetables. These are high-volume foods that aren't loaded with calories." —Mitzi Dulan, R.D., author of The Pinterest Diet ☆☆☆☆☆ Friday Go to bed on time. Not getting enough sleep stimulates appetite hormones, so you’ll end up eating more and choosing higher-calorie foods the next day. Improve your chances by going to bed at a regular time, sleeping in a dark room with the window slightly open to get fresh air and avoiding using gadgets just before bed. ☆☆☆☆☆ Get Enough Sleep Lack of sleep can lower levels of leptin, a hormone that tells us when we are full. When leptine levels are low, you can not realize when you have eaten enough. Insufficient sleep will also increase ghrelin, a hormone that stimulates appetite and makes you eat larger amounts of food. Try to get at least 8 hours of sleep each night and you will eat less. ☆☆☆☆☆

Get sufficient sleep Always get eight hours of quality, uninterrupted sleep every night. You will reduce cravings and normalize fat-regulating hormones. One studyfound even a partial night’s sleep deprivation contributes to insulin resistance, paving the way for obesity and Type 2 diabetes. ☆☆☆☆☆ It's not you It's the people around you A recent study in the journal Appetite found that our fellow eaters’ appearance and food selection do influence our own choices. In the study, 82 participants were randomly assigned to watch a normal-weight actress serve herself a meal of salad and pasta in one of four different scenarios; then they helped themselves to the same meal. In one video she ate more salad than pasta; in another more pasta than salad. Then she did the exact same thing in a prosthetic suit that made her look 50 pounds heavier. Participants who saw the "overweight" actress overweight took and ate almost 32 percent more pasta, regardless of what she ate. The lesson? Being with overweight people may make you less in tune with your own health goals. Try checking menus in advance so you’re not as tempted by this subtle environmental cue. ☆☆☆☆☆ Learn to Appreciate and Enjoy Your Food Apart from satisfying hunger, eating is supposed to be an enjoyable experience. You must learn to savor every single bite of your meal and give it your full attention. The more you focus on the aromas and flavors of your food, the less you will eat. ☆☆☆☆☆ Monday

Drink more water. Dehydration can easily be confused with hunger and it contributes to low energy, so keep hydrated to curb hunger and minimise tiredness. Start your day with a big glass of water and set a reminder to drink some more every few hours. Still hungry after a meal? Drink a glass of water to curb that feeling. ☆☆☆☆☆ PORTION OUT YOUR SNACK FOODS AS SOON AS YOU BRING THEM HOME "For example, if you have a bag of trail mix or popcorn, you should portion out the bag into smaller sandwich bags and keep them in a box in your pantry. That way, you won't be tempted to sit on the couch with the entire bag and overeat." —Kristin Kirkpatrick, M.S., R.D., a wellness manager at the Cleveland Clinic Wellness Institute ☆☆☆☆☆ Pringles and Skittles Are Lying on Your Counter Putting the wrong foods in easily-seen, easily-reached places is one surefire way to urge on overeating. "Ever heard of 'out of sight, out of mind?' Well, you can't eat the things you don't have, and you're less likely to eat them if they aren't right in front of you," says Rebecca Lewis, RD for HelloFresh. "Instead, place bowls of fruits and veggies out on the counter and ditch the display of unhealthy snacks." Pro-tip: Make sure none of these 50 Unhealthiest Foods on the Planet are on your counter, fridge, or a stone's throw away from your kitchen, ever. ☆☆☆☆☆ RATE YOURSELF ON THE HUNGER SCALE "Only eat when you're at a four to six (at a one to three, you're starving, and at a seven to 10, you're stuffed). —Kristin Kirkpatrick, M.S., R.D., a wellness manager at the Cleveland Clinic Wellness Institute ☆☆☆☆☆

REMEMBER YOUR GOAL "If you can go back to the reason you want to be healthy, it can help keep you on track." —Keri Gans, R.D., author of The Small Change Diet ☆☆☆☆☆ Saturday Eat balanced meals. These should contain carbs, fats and protein; if one or more is insufficient, you’ll feel hungry sooner. For breakfast, try adding LSA (ground linseeds, sunflower seeds and almonds) or flaxseed oil to cereal, or smoked salmon or cottage cheese to toast. ☆☆☆☆☆ Savor the First Bites and Chew Them Slowly It has been proven that after the first few bites our taste buds start to lose their sensitivity to substances that give food its flavor. By savoring and eating slowly the first bites of your meal, you will satisfy your craving for flavor and avoid eating too much. ☆☆☆☆☆ SLOW DOWN "Put your fork down in between bites, and really savor the flavor. When we chow down on a food that we just can't get enough of, we often don't really taste most of it. You'll actually enjoy it more if you eat it slowly. —Joy Bauer, M.S., R.D., the nutrition and health expert for NBC's TODAY Show and Founder of NourishSnacks ☆☆☆☆☆ Something is Driving You Next-level Insane Maybe it's your job, your spouse, your house hunt…whatever it is, it's got you feeling super stressed out. "Stress kicks up your cortisol levels into high gear, which promotes hunger and overeating. Over a period of time with

elevated cortisol levels, you are at an increased risk for weight gain," offers Hever. "Try emphasizing stress management techniques such as meditation, walking, or talking to a friend or therapist to help you deal with the underlying issues promoting stress." May we suggest test-driving these 5 foods that fight stress? ☆☆☆☆☆ STAY HYDRATED "Most people, myself included, are primed to overeat when they mistake hunger for thirst, which is a very common problem—most of us aren't drinking enough!" —Jaclyn London, M.S., R.D., senior clinical dietician at Mount Sinai Hospital ☆☆☆☆☆ Stop Eating in Front of the Television Eating while watching TV, working at your computer, or reading the newspaper can be disastrous. When you are distracted, you don’t realize how much food you are ingesting and you tend to overeat. You should focus on your meal and always eat at your dining table. If you pay attention to what you are eating, you are more likely to stop when you start feeling full. ☆☆☆☆☆ Sunday Eat at regular times. Many people know what to eat but overlook when to eat. If you skip breakfast and have a light lunch, you’re likely to overeat in the evening and feel peckish for a sweet treat. Establish a routine to eat the main meals at similar times. Have an afternoon snack to keep energy up and any hunger pangs at bay. ☆☆☆☆☆ Thursday

Cut out the “treat” mentality. You know you shouldn’t have it but that doesn’t stop you from treating yourself to a muffin or chocolate bar because you “deserve it” or you “worked out today” – sound familiar? Sweet treats and crisps are enormously high in calories, so do yourself a favour and cut out the junk. Instead, snack on healthier alternatives such as sweet fruits and raw nuts. ☆☆☆☆☆ Tuesday Reduce your liquid calorie intake. These are easy to overconsume as they don’t provide the sense of feeling full that you get from food. They’re also easily absorbed. So cut down alcohol, soft drinks and fruit juices to an occasional treat. ☆☆☆☆☆ Use Smaller Plates and Arrange Your Food Nicely If you use a smaller plate, you can fill it up. It will look more visually satisfying than a larger, half filled plate. This will trick your brain into thinking that the food portion is large enough to satisfy your hunger. You should also pay attention at how you present your meal. If you arrange it nicely, you will enjoy it more and eat less. ☆☆☆☆☆ WAIT IT OUT "I remove myself from the food, drink some water, and then tell myself to wait 10 minutes. After 10 minutes, the satiety hormones activate, and the cravings go away." —Michelle Davenport, Ph.D., R.D., a Silicon Valley nutritionist ☆☆☆☆☆ WALK AWAY

"Out of sight, out of mind." —Keri Gans, R.D., author of The Small Change Diet ☆☆☆☆☆ Wednesday Chew for longer. If you plough through meals, you’re likely to overeat and the stomach reflex that signals to the brain that the stomach is full will be delayed. If you chew for longer (until the food has become paste-like) not only will it help with digestion, but you’ll also feel full after less food. ☆☆☆☆☆ You don't break when you're busy We often think we can't spare the extra minutes to take a real lunch hour. But inhaling meals at your desk is deadly for your waistline and your work. First, it may set up a Pavlovian response, in which you crave food whenever you're working, points out Dr. May: "If I eat while I'm answering email, for example, simply being in front of my computer can make me want to eat." You can also better focus on your work if you allow yourself brief respites, research shows—even though you may think you have Too. Much. To. Do. "This is the myth of multitasking," explains Dr. May. "The more you hear yourself repeating the phrase 'I don't have time,' the more you need a break." Tune in: On days when you can't escape outside or go the cafeteria, find a table separate from your work area. Not an option? Turn your chair away so you can't see your open screen and to-do pile. Needless to say, power off anything that beeps, buzzes, or dings. Then give yourself at least one to two minutes of true focus in order to set the tone for the rest of the meal, adds Albers. ☆☆☆☆☆ You don't have a wine "rule" A typical serving of wine is 5 ounces and 120 calories—but it’s easy to pour double that in a giant glass. A recent study from researchers at Iowa State

and Cornell Universities found that people who used their own rules for pouring—say, only fill half the glass—poured significantly less than people who didn’t. According to Laura Smarandescu, lead author and an assistant professor of marketing at Iowa State, about 70 percent of people used a “half glass” rule, and they served themselves 20 percent less wine than other participants in the study. ☆☆☆☆☆ You drive and drink If you find yourself whizzing through the drive-through for your favorite coffee drink or slurping down a green juice or smoothie behind the wheel, you may be guilty of drinking on autopilot. And because you're not actively chewing something, it's even easier to lose focus: "When I ask people what they ate that day, they don't think about what they drank," observes Laura Ligos, RD, creator of TheSassyDietitian.com. Coffee with cream and sugar, an Arnold Palmer, or a smoothie often gets left off the list—yet all can add up over time. Most mindless drinking happens in the car as a way to deal with boredom, traffic, or an overextended schedule, says Evelyn Tribole, RDN, co-author of Intuitive Eating. Plus, "if they didn't make the beverage or look at the label, people don't realize that the drink could be loaded with sugar," adds Ligos. Tune in: Getting into the driver's seat? Default to a healthy zero- or low-calorie beverage, such as water, iced black coffee, or unsweetened tea. If you grab a meal-like option (that fancy frappé or protein shake), "wait and actually watch yourself drink it and recognize whether you're full or not full yet," says Ligos—even if that means pulling into a parking lot and taking two minutes to enjoy the first sips in the here and now. ☆☆☆☆☆ You eat a bite of this, a bite of that Studies show that people eat more during a meal with a variety of foods rather than a meal with fewer options. “When you eat just one food, the

pleasure of its taste and appearance decreases; eating a variety of foods does the opposite,” according to nutritionist Katherine Tallmadge on USNews.com. If you want a mix on your plate (especially at a party), stick to one indulgent food and then add many different veggies or other healthy options. Tallmadge writes that vegetable variety is actually linked to leanness. ☆☆☆☆☆ You eat too fast Bad for the scale: University of Rhode Island research published in 2011 found that people with a high body mass index (BMI) ate faster than those with a low BMI. How fast is fast? Speedier eaters consumed about 33 percent more ounces of food per minute than slower eaters did (ie, 3 ounces versus 2). ☆☆☆☆☆ You keep grazing on desk snacks Stashing trail mix and granola bars within arm's reach while you plug away at work can make you go calorie crazy, usually without even noticing. In one study from the Cornell University Food and Brand Lab, researchers gave office workers all the chocolate they could eat for a month. When it was on their desks, they ended up downing about 125 calories' worth more a day than when it was in a separate room. "You could say, 'Big deal,' but over the course of a year, that translates to 8 or 9 pounds," says Brian Wansink, PhD, director of the Food and Brand Lab. ☆☆☆☆☆ You like to chat and chew It's all too easy to fall deep into conversation over a pasta dinner with your significant other or laugh with girlfriends over a table of appetizers at happy hour. We get distracted, the food tastes good, and we pack it in while our mouths motor on. Then "often what happens is we think, 'I've already blown

it. I might as well keep eating and drinking. I'll go back on my diet tomorrow,'" says Dr. May. Tune in: When you sit down to a meal, first assess how hungry you are, then create a so-called speed bump. "You can make it a visual cue, like dividing your sandwich in half, or simply envision a halfway point," explains Dr. May. "When you hit your speed bump, pause and check back in by asking yourself whether you're enjoying your food and whether you're full." Dr. May also suggests putting your fork down after each bite so you can distinguish between talk time and chew time. "It reminds you to focus on the conversation before picking up your fork again," she says. ☆☆☆☆☆ You mix mealtime with screen time A chick flick and cheese plate. Scandal and takeout. Parking yourself in front of the TV with a spread is a recipe for dead-eyed overeating. Americans watch, on average, more than three hours of TV a day, a new survey found, and a number of studies have shown that our screen time increases high-calorie snacking. "When we're watching TV, that gets our attention," explains Michelle May, MD, creator of AmIHungry.com. "We're not tasting. We're not enjoying. We're not aware of how full we are." Tune in: The simplest and most effective steps you can take are turning off the TV when you're eating and separating your dining area from your media space. (Commercials can also spark thoughts of food, notes Albers.) Setting up an environment that reminds you you're sitting down to a meal—rather than routinely settling on the couch for TV dinnertime—helps you register each mouthful, she adds. Even when you order takeout, put out place mats, remove food from to-go containers, and use actual plates. ☆☆☆☆☆ You think a smaller snack won't satisfy It’s 3 p.m. and you're feeling hungry—but before you take a huge helping from the office candy bowl, try starting with a smaller one. In a study

published earlier this year in the journal Food, Quality and Preference, researchers found that people who ate large and small portions of the same snack reported being equally satisfied after 15 minutes, even though the group who ate the larger snack consumed 77 percent more calories. ☆☆☆☆☆ You think your choice of restaurant matters Is a neighborhood cafe healthier than, say, McDonald's? New research in the journal Public Health Nutrition found that people consume about 200 more calories daily when they eat out, regardless of whether it’s at a fullservice restaurant or a fast-food joint. Experts point fingers at portion size. Stay on track by making sure your meat is about the size of a deck of cards and your pasta or rice the size of half a tennis ball. ☆☆☆☆☆ You work out, but act like it's a chore In one study, participants walked the same one-mile course, but half were told it was exercise, while the rest thought it was purely for the pleasure of listening to music. Afterward, the “exercisers” were more tired and grumpy and scarfed down more sugary treats at a lunch buffet. Focus on the fun in your physical activity, and you may feel happier and less like snacking later. ☆☆☆☆☆ You're a Multitasking Master This is one champion title you don't want to rock. "Eating in front of the computer, TV, in the car, or while reading a book are all things we love to do," says Kimberly Gomer, RD, Director of Nutrition at Pritikin Longevity Center + Spa. "But our stomachs have 'stretch receptors.' When food hits our stomachs, the stretch receptors send a signal of satiety to our brains saying 'You're full!' This signal does not work if you eat while distracted. Studies have shown that you can easily take in hundreds of extra calories

simply by not paying attention." To avoid this pitfall, practice mindful eating. Turn off any distractions around you, sit quietly, and focus on all the aspects of your meal when you eat. "It can change your entire eating experience in a positive way and be a major tool in avoiding overeating," says Julieanna Hever, MS, RD, CPT, a plant-based dietitian, and author of The Vegiterranean Dietand The Complete Idiot's Guide to Plant-Based Nutrition. ☆☆☆☆☆ You're Banning a Food or Food Group Your Body Craves "As registered dietitians, we find that some of the best intentioned healthy eaters overeat other foods as they attempt to avoid the one food they want. Instead of just having the cookie they crave, they have a serving of yogurt, a handful of whole-grain crackers, some fruit, and more. Before they know it, they've overeaten. Yes, it was healthy food, but they've consumed a lot of calories and still don't feel satisfied," comment The Nutrition Twins. What to do instead? "Allow yourself to indulge in one pre-determined portion of the treat, such as a small cookie, a square of dark chocolate or half a cup of low-fat ice cream. The key is to know in advance how much you can have. Fill up first on a healthy meal with satisfying protein and high fiber so that you don't overeat out of hunger." ☆☆☆☆☆ You're Bored Or sad. Or upset. "Emotional eating is a real thing that unfortunately starts as a habit when we're kids," says Lewis. "We've all seen the screaming kid who will only be quieted down by candy. Adults have this same behavior; they reach for 'guilty' pleasures that they think will give them a boost. Instead, take a five-minute walk, call a friend, or try some deep breathing." ☆☆☆☆☆ You're Craving Comfort

Tempting as it may be, it's key to avoid food that works as a cradle of coziness rather than fuel for your body. "Because of the deep symbolism and memories attached to certain foods—typically rich, celebratory foods associated with family gatherings and holidays—it may seem soothing to reach for these foods to satisfy an emotional need for connection or to ameliorate feeling of sadness or longing. Try reaching out to loved ones and friends when you feel this way," suggests Hever. It's also helpful to learn smart swaps that turn comfort foods into lighter fare; these 21 Flat-Belly Hacks for Southern Cooking are perfect examples! ☆☆☆☆☆ You're Eating Like You're in a Race Let's call it the Ugh Moment. It's when you've eaten too fast and too much and all of a sudden are like, "Ugh." We've been there, too, and the answer is to slow down. It takes time for the signal from your stomach to get to your brain that you've just eaten. "Without that signal, we're inclined to keep eating until we are full and then end up stuffed," says Lewis. "Instead, slow down, put your fork down between bites, try to stretch your meal to be a full 20 minutes, and stop eating when you're medium-full." ☆☆☆☆☆ You're Hitting the Gym Too Hard You Crossfitting rockstar, you. We're all about breaking that sweat, but sometimes it could backfire on your appetite control. "It's great to exercise, and to challenge yourself, but some people push themselves so hard that it triggers an insatiable appetite," say The Nutrition Twins. "If this is you, experiment a bit to see what will slash your appetite. For some people, it means exercising with slightly less intensity but going slightly longer. For others, it means possibly stopping doing your typical interval workout 10 minutes earlier and just continue at a slightly lower intensity." You should continue to challenge yourself, but test yourself and journal the results to see what may trigger a ferocious appetite. And be sure to drink plenty of

fluid during your exercise so that it's not dehydration that's making you think you're hungry. ☆☆☆☆☆ You're Noshing on Processed Foods Many of us are literally eating food that is chemically-engineered to trick your brain into thinking you're still hungry. "Essentially, these foods are calorically dense but lack actual nutrition. So, you have to eat more and more of the food before your brain gets the message that you are actually full," shares Lewis. "Additionally, these types of foods are heavily processed and filled with the specific additives, flavorings, and textures that keep you coming back for more and more. Instead, eat fruits and veggies first [like the best veggies for weight loss, before you reach for the boxed and bagged stuff." ☆☆☆☆☆ You're Not Being a Label Sleuth "How many of us are guilty of rewarding ourselves after a super intense workout at the gym—only to find that even after working out, you're still gaining weight? This is because we tend to overestimate the good stuff and underestimate the bad stuff," explains Lewis. Instead, learn to read labels, pay attention to portion sizes, and reward your efforts with healthy foods that are nutrient dense instead of just calorically dense. Test yourself: 8 confusing labels and what they actually mean. ☆☆☆☆☆ You're Not Catching Enough ZZZZZZs Ever notice that you're ravenous the day after you didn't sleep well? You're not alone. "Research has shown that missing even just a single night of sleep can really wreak havoc on the way your appetite hormones work," says Lewis. "Even just a single night of poor sleep can make you feel hungrier than usual the next day. Instead, make sure you are getting six to

eight hours of sleep a night. Start by turning down lights and powering down your electronics about an hour before bed." Hever adds: "Try to maintain a consistent sleep schedule and prepare for occasions when this may be challenging (such as during travel or stressful periods) by meal planning and tuning into true hunger and satiety signals." And be sure to avoid these 17 foods that keep you awake at night. ☆☆☆☆☆ You're Not Gauging Your Fullness Level Similar to previous tips, this one is all about being mindful. "We teach our clients at Pritikin the skill of Mindful Eating. This means paying attention to hunger and satiety and using a hunger scale to determine when to start eating and stop are key," suggests Gomer. ☆☆☆☆☆ You're Not Sipping Enough HO "The brain confuses thirst for hunger and you wind up overeating when a glass of water would have nipped your 'hunger' in the bud," offer The Nutrition Twins. It's easy to outsmart this sneaky but common source of hunger pangs, though: "Carry a water bottle with you and sip it throughout the day and make an effort to drink at least one cup of water with meals and a cup before!" ☆☆☆☆☆ You're Skimping on Fiber and Protein You know you need fiber and protein for healthy, permanent weight loss, but a big reason is because not getting enough can put you at risk for overeating. "They keep you feeling satisfied because they take longer to digest," say The Nutrition Twins. "You should never have your meal without adequate protein and fiber. Cut back on some of the cereal and have a Greek yogurt at breakfast; make sure your salad at lunch has chicken, shrimp or tofu; as your snack, skip the pretzels and try veggie crudites and

hummus; and cut your pasta dinner in half and add lean protein like seafood or grilled chicken with a bunch of your favorite veggies tossed in." ☆☆☆☆☆ You're Skipping Meals Just because your lunch hour whizzed by, doesn't mean you might as well wait until dinner. "Most people should not go more than four to five hours between meals," Lewis says. "Waiting too long to eat can lead to a drop in blood sugar. Once the ghrelin hormone has been released, the lack of food will inevitably lead to hunger cravings that make you over-indulge. Instead, watch for clues: If you notice yourself getting more irritable, hunger may be the cause. Take a break and find a healthy snack to relieve your hunger and balance out your blood sugar levels. Be sure to keep grab-and-go snacks on hand." ☆☆☆☆☆ You're Surviving on Just Salads We'll never argue with slipping more cruciferous veggies and dark, leafy greens into your diet, but you could technically be doing it wrong. "Sure, in theory, this is a great thing since vegetables are low in calories and packed with nutrients," explain The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins' Veggie Cure. "The problem is if your salad mainly consists of greens without some more substantial, energy-providing carbohydrates to fuel your brain and muscles or protein to keep you feeling satisfied. Without those, this will make you tired and hungry soon after and crave more fuel, which means you eat more." To fix this: "Add a small portion of a quality carbohydrate like quinoa, beans, sweet potatoes, corn or peas to your salad and some healthy protein like eggs, beans, chicken, shrimp or edamame." ☆☆☆☆☆ You've Got Food Fatigue

File this under amazing: "Because we make approximately 200 food choices each day, we get fatigued towards the end of the day," comments Hever. "Meal planning is optimal to help you gain control of your overall food intake." Running out of dinner ideas? Try these 20 One Pot Dinner Recipes! ☆☆☆☆☆ You’re not connecting with your food Five techniques the pros use to erase distraction and fully connect with their food whenever they sit down to savor a meal. "I say a word of thanks. It alters your mood and puts you in the right frame of mind." —Brian Wansink, PhD "Eating is about feeling good, not being good. So I set the intention that I want to feel better when I'm done eating than I did when I started. That's going to affect every decision I make, from how much food I take to what food I take." —Michelle May, MD. "I really look at the first bite. I was just at a conference, and there was this huge display of cookies. It would have been so easy to grab one and walk away, but I really looked and noticed they seemed hard and dry, so I passed right on by. That pause helps me decide whether I actually want it." —Susan Albers, PsyD. "I take five slow breaths, making the exhale longer than the inhale. The exhale is connected to the parasympathetic response. It's the part of our body that helps us digest food. You can try inhaling for four counts and exhaling for six counts." —Tiffany Cruikshank, founder of Yoga Medicine and author of Meditate Your Weight "I pause and reflect on where the food came from and all the hands that prepared it, which brings up a natural feeling of gratitude." —Judson Brewer, MD ☆☆☆☆☆ Your cereal has small flakes You’ll eat more calories if your cereal bowl is filled with smaller flakes than larger ones, even if your serving size is smaller, according to interesting recent Penn State research. Researchers took a basic wheat flake cereal and

crushed it down to various smaller volumes (80 percent, 60 percent, and 40 percent of the original size). They asked 41 adults to eat cereal for breakfast once a week for four weeks; each week they poured a different-sized flake version. As flake size was reduced (meaning the cereal looked more crushed), participants poured a lower volume of cereal, but still ate more in terms of calories. “Without us even knowing it, these variations can have a big impact on how much we're eating,” study author Barbara Rolls, PhD, professor of nutritional sciences, said in a press release. “For cereals with small pieces, the recommended serving size should be reduced to account for the uncharacteristically low volume, in the same way that the recommended serving size is increased for voluminous foods, such as puffed cereals and leafy greens.” ☆☆☆☆☆ Your eat nearly all of what you serve yourself The average adult eats 92 percent of what he plops on his plate, found a new study in the International Journal of Obesity. "Just knowing that you're likely to consume almost all of what you serve yourself can help you be more mindful of appropriate portion size,” lead author Brian Wansink, PhD, professor of marketing and director of the Cornell Food and Brand Lab, said in a press release. Better to take less initially and a small helping of seconds than serve yourself a jumbo plate to start. ☆☆☆☆☆ Your ice cream's in the wrong bowl In a classic Cornell study, nutrition experts served themselves 31 percent more ice cream in a 34-ounce bowl than they did in a 17-ounce bowl— without realizing they had done so. Scoop out the sweet stuff in smaller mugs or dessert-sized bowls instead of those for salad. ☆☆☆☆☆

CHAPTER 8

First Aid ABC These initials refer to priorities you must put into practice whenever you find yourself in a first aid situation. They stand for airway, breathing and circulation. When someone is unconscious, keep their airway open. If they are breathing, keep them in a recovery position. Air circulation is paramount so whatever you do; keep the casualty’s air circulation systems working. ☆☆☆☆☆ Ankle sprain Fallacy: Apply hot compress. Fact: Apply cold compress. Using hot compress will only increase the severity of inflammation not just of sprains but also of strains and fractures. Cold compress, on the other hand, will minimize both swelling and pain sensation so it’s advisable to use cold compress for 10 full minutes with another 10 minute-interval for 24-48 hours. ☆☆☆☆☆ Apply pressure to stop bleeding wounds. Check for any embedded objects in the would and, if nothing is found, apply pressure. If there is an embedded object, apply pressure on either inside of the wound to stop the bleeding. ☆☆☆☆☆ Avoid touching a

Avoid touching a wound with your bare hands. Hands are loaded with germs and bacteria that can infect the wound. If gloves aren't available and there is time, wash your hands with soap and hot water before providing any treatment. ☆☆☆☆☆ Bleeding Extremity Fallacy: Apply tourniquet above the area of injury. Fact: Pad the bleeding area with numerous layers of gauze pads and seek medical attention especially if the injury is caused by animal bites. This is actually the same with snake bites; one should never apply tourniquet to a bleeding or wounded area because it will cut off the blood supply to that body part or extremity. Amputation will be unavoidable once an extremity is considered useless due to blood supply impedance. ☆☆☆☆☆ Blister Fallacy: Break the blister. Fact: Leave the blister as it is. Popping the blister will only expose the underlying skin to further damage and possible infection. The blister will normally heal on its own. ☆☆☆☆☆ Burns The first thing to do is ensure the victim is in a comfortable position. As you attend to them, provide some comfort. Let them know that help is on the way. Meanwhile, look for a piece of clothing and make it wet. Use it to compress the burnt area to minimize and prevent damaging the skin further. ☆☆☆☆☆ Burns Fallacy: Put butter or petroleum jelly to the burned area. Fact: Flush the burned area with cool water and apply antibiotic ointment to decrease the

risk of infection. Using butter, mayonnaise or petroleum jelly will only cause further injury because they contain substances that enclose more heat when applied to skin. You can either flush or submerge the burned area with cool water to minimize pain sensation and stop the heating process. If the victim has too many blisters or gained third degree burns, immediate medical attention is necessary. ☆☆☆☆☆ Car accident Fallacy: Move an unconscious victim from the area of accident. Fact: Don’t move the victim and avoid removing the victim’s helmet (for motorcycle riders) until paramedics arrive. Road accidents usually involve spinal cord injuries so it’s always better to leave the victim in his original position especially if immediate threats to life like fire is non-existent. Any unnecessary movement might cause paralysis or even death to the victim because spinal cord controls virtually everything within a human body. ☆☆☆☆☆ Choking Fallacy: Heimlich maneuver is ALWAYS necessary during incidents of choking. Fact: If someone is choking, you must always remember to keep your composure and to not use Heimlich maneuver in just a snap. Assessment is very crucial before you can start any first aid treatment. In the case of a choking victim, check first if he/she can still talk or is already turning blue due to complete obstruction. The latter requires Heimlich maneuver so that air will push the blockage upward and be removed in the process. However, if the victim can still talk, that means the blockage is only partial and can be dislodged by normal coughing. Avoid giving fluids because it can take up the space remaining within the victim’s airway. ☆☆☆☆☆ CPR Classes

Attend first aid courses to boost your first aid life-saving skills. ☆☆☆☆☆ Diarrhoea A person with diarrhoea gets dehydrated quickly. The body loses water this way so your primary objective should be to rehydrate them. Administer a diet comprising lots of fluid. Keep doing so until you see signs that the they are improving. If you have anti-diarrhoea medication, administer that too. ☆☆☆☆☆ Do I need to bandage a cut or scrape? You don’t need to bandage every cut and scrape. Some heal more quickly when left uncovered to stay dry. But if the cut is on a part of the body that might get dirty or rub against clothes, put on a bandage to protect it. Change the bandage every day or whenever it gets wet or dirty. ☆☆☆☆☆ Don't destroy or Don't destroy or remove clues to the problem, even if it means later legal problems. Tossing a bottle of pills may cost a life. Emergency responders need to know the type of poisoning to determine the treatment. ☆☆☆☆☆ Emergencies Call 911 for any medical emergency, including when a person has: Chest pain. A serious allergic reaction. Bleeding that won’t stop. Trouble breathing ☆☆☆☆☆ Fever Fallacy: Use alcohol sponge to reduce fever. Fact: Use tepid sponge bath to lower the body temperature. Take over the counter drugs and if fever

persists, take the person imediately to the hospital. Rubbing alcohol has a higher rate of vaporization that’s why they can cause chills to the patient, making the experience more uncomfortable. In addition to that, children absorb alcohol directly through their lungs and as we all know, they are too sensitive with this kind of chemical. First aid is necessary to save lives but if done in the wrong way, it can cause further injury to the victim. As health care professionals, it is one of our primary responsibilities to disseminate health information that is effective and accurate at the same time. Everyone can save lives but to make this possible, every one must educate themselves with the myths and misconceptions regarding first aid treatment. ☆☆☆☆☆ How can I prepare for an emergency? Keep a fully stocked first-aid kit in your home and car. Have up-to-date copies of each person’s medical history in your home and car. Post an emergency contact sheet next to each phone in the house. Show it to everyone who spends time in your home, including family members and babysitters. Make sure your children know what number to dial -- 911 -and what they should tell the operator. ☆☆☆☆☆ How do I know if a spider is poisonous? Spiders might be creepy and crawly, but most of them aren’t poisonous. The poisonous spiders to watch out for are the brown recluse and black widow. Here’s how to spot them: Brown recluse spiders are about 1/2-inch long. They’re brown and have a mark in the shape of a violin on their back. Black widow spiders are black with a red hourglass-shaped mark on their stomach. ☆☆☆☆☆ How do I make a first aid kit?

A well-stocked first aid kit is a must-have for treating minor injuries at home and on the go. You can buy a first aid kit or put one together on your own. Keep your supplies in a sturdy, clear plastic box so you can see what’s inside. ☆☆☆☆☆ How do I prevent scars? When your body heals after a cut, scrape, or burn, sometimes a scar can be left behind. Depending on the injury, some scars are small, and others are bigger and more noticeable. To prevent scars, follow these tips: Wear helmets, kneepads, and other protective gear to avoid injury. Treat any cuts or other wounds right away. Keep the wound moist (try an antibiotic ointment or petroleum jelly) while it heals. Don’t pick at the scab. Consider covering your cut with silicone gel sheeting, a clear, sticky pad that can speed healing. If the scar isn’t fading, ask your doctor about creams or ointments to make it less obvious. ☆☆☆☆☆ How do I remove a splinter? Splinters are more of an annoyance than real health problem, but if you’ve got one stuck in a finger or toe, you’ll want to get it out. How you remove a splinter depends on how deep it is. If the splinter is sticking out of the skin: Wash the skin around the splinter with soap and water. Clean a pair of tweezers with a cotton swab dipped in alcohol. Grab the end of the splinter with the tweezers. Pull it out at the same angle as the splinter went in. Clean the skin again with soap and water. If the splinter is under the skin: Wash the skin around the splinter with soap and water. Clean a needle and tweezers with alcohol. Gently scrape away the skin above the splinter with the needle until you can see the top of the splinter. Grab the end of the splinter with the tweezers and pull it out at the same angle it went in. Clean the skin again with soap and water. ☆☆☆☆☆

How do I treat a minor cut or scrape? Follow these steps to keep cuts clean and prevent infections and scars. Wash your hands. First, wash up with soap and water so you don’t get bacteria into the cut and cause an infection. If you’re on the go, use hand sanitizer. Stop the bleeding. Put pressure on the cut with a gauze pad or clean cloth. Keep the pressure on for a few minutes. Clean the wound. Once you’ve stopped the bleeding, rinse the cut under cool running water or use a saline wound wash. Clean the area around the wound with soap and a wet washcloth. Don’t get soap in the cut, because it can irritate the skin. And don’t use hydrogen peroxide or iodine, which could irritate the cut. Remove any dirt or debris. Use a pair of tweezers cleaned with alcohol to gently pick out any dirt, gravel, glass, or other material in the cut. ☆☆☆☆☆ How do I treat a mosquito bite? Here’s what to do: Apply firm pressure to the bite for 10 seconds to help stop the itch. Use a baking soda paste or hydrocortisone cream 4 times a day to relieve itching. Don’t have either on hand? Holding ice or a wet washcloth on the bite will also help. Take an antihistamine if the bite is very itchy. ☆☆☆☆☆ How do I treat a nosebleed? Nosebleeds usually look a lot worse than they are. Most of the time you can stop the flow with a few simple steps: Lean the head slightly forward, so blood doesn’t run down the throat. With a tissue or washcloth, gently press the nostrils together to stop the bleeding. Hold the nose for at least 5 minutes. Then check to see if the bleeding has stopped. If it hasn’t stopped, gently squeeze for another 10 minutes. Call the doctor or go to an emergency room if: The bleeding hasn’t stopped after 15 to 20 minutes or

keeps starting again. The bleeding is fast and there’s a lot of blood. The bleeding is from an injury to your nose or face. You feel faint or weak. ☆☆☆☆☆ How do I treat a spider bite? For most of the harmless types of spiders you’ll find at home, treatment is pretty simple: Wash the area with soap and water. Hold an ice pack or cool washcloth to the bite to relieve pain and bring down swelling. ☆☆☆☆☆ How do I treat a sunburn? Always wear sunscreen when you’re outdoors to protect your skin from the sun. If you stay outside for too long without protection, you can get a red, itchy burn that may blister. As soon as you spot a sunburn, head inside to treat it. Soothe your burned skin with a cool, damp washcloth. Or take a cool shower or bath. Pat your skin dry afterward. Be gentle -- your sunburn may be sore. Apply an aloe vera lotion. Or use a hydrocortisone cream to relieve the itch. Do not use lotions that contain petroleum, benzocaine, or lidocaine. These ingredients can irritate the skin even more. If the sunburn is really sore, take acetaminophen, ibuprofen, or naproxen to relieve the pain. A sunburn can dry out your body. Drink extra water so you won’t get dehydrated. Give your sunburn time to heal. Cover your burned skin with clothing and a hat to protect it when you go outside. See a doctor if you have blisters on the sunburn, or you get a fever or chills. Don’t pop the blisters. They could get infected. ☆☆☆☆☆ How do I treat animal bites and scratches? Sometimes a seemingly friendly dog or cat can bite or scratch. If you or your child gets a bite, follow these steps to treat the wound: Hold a towel or gauze to the area to stop the bleeding. Clean the wound with soap and water. Cover it with a clean bandage or gauze pad.

☆☆☆☆☆ How do I treat bee, wasp, and other insect stings? Here’s what to do: If the insect has left behind a stinger, remove it from the skin so less of the venom gets into your body. You can scrape out the stinger with the edge of a credit card or the dull edge of a knife. Don’t squeeze the stinger. You might release more of the venom into your skin. Once the stinger is out or if there is no stinger, wash the area around the sting with soap and water. Hold an ice pack or cool washcloth to the sting to stop it from swelling. Spread calamine lotion or baking soda mixed with water to relieve pain. To prevent itching, use a spray or cream containing hydrocortisone or antihistamine. ☆☆☆☆☆ How do I treat burns? You can treat minor first-degree burns and small second-degree burns at home. Here’s what to do: Place the burned area under running cool water for at least 5 minutes to reduce swelling. Apply an antiseptic spray, antibiotic ointment, or aloe vera cream to soothe the area. Loosely wrap a gauze bandage around the burn. To relieve pain, take acetaminophen, ibuprofen, or naproxen. Never put butter on a burn or pop any blisters that form. You could damage the skin and cause an infection. ☆☆☆☆☆ How do I treat sprains and strains? For a mild sprain or strain: Rest the limb to give it a chance to heal. Hold ice on the area for 20 minutes at a time, four to eight times a day, to bring down swelling. Don’t use heat -- it could make the area swell even more. Wrap an elastic bandage or splint around the sprain or strain. Put a pillow under the injured body part to keep it raised. Take over-the-counter medicines such as ibuprofen to relieve the pain. For a more severe sprain or

strain, where there’s a lot of pain, swelling, and you have trouble moving around, see your doctor. You may need crutches or physical therapy. ☆☆☆☆☆ How do topical antibiotic ointments work? Topical antibiotics are medicines you put on your skin to kill bacteria. Most cuts and scrapes will heal without ointment, but they can reduce scars and help the wound heal faster. If you do use an antibiotic ointment, apply it to your skin one to three times a day and then cover with a clean bandage. ☆☆☆☆☆ How long should a cut or scrape be covered? Once a solid scab has formed, you can take off the bandage. ☆☆☆☆☆ How often should I check my first aid kit? Items can run out if you use them often, and medicines can expire if you rarely need them, so go through everything in your kit, and replace any empty or out-of-date items at least once a year. ☆☆☆☆☆ How should I apply gauze and tape? Wash your hands with soap and water. You can also wear gloves. Gently wash the wound with a wet piece of gauze or washcloth. Place a piece of clean gauze over the wound. Apply tape around the edges of the gauze to hold it in place. ☆☆☆☆☆ If alone, make the call If alone, make the call for help before beginning any treatment. This first aid tip allows emergency responders to get on the road while you're providing basic assistance. Saving time may save a life.

☆☆☆☆☆ Make the person Make the person comfortable. Don't move anything, including the person, unless there is danger. If your basic first aid skills are lacking or nonexistent, do the minimum. Cover the victim with blankets to prevent shock and talk calmly to the victim to relieve any anxiety. Keep the victim calm and comfortable and avoid talking about the injury. If the wounded person asks about the injury, explain that trained help is on the way and ask the victim about family or pets to divert attention. ☆☆☆☆☆ New CPR recommendations New CPR recommendations eliminate the need for breathing assistance. No need to do the breaths for someone not breathing. Chest compressions are the key. The American Red Cross offices provide CPR training classes and online videos showing the basic procedure. Children have saved siblings and friends from watching cartoon characters do basic CPR on television. It's not hard, but the basic steps need to be followed. ☆☆☆☆☆ Nose bleed Fallacy: Tilt your head back to stop bleeding. Fact: Lean forward, pinch your nose. Nose bleeding, according to medical experts, is not always a medical emergency. If the bleeding doesn’t stop after five to six minutes, then that’s the time that you should seek professional help. To provide first aid, ask the victim to lean forward and pinch the nose just below the bone. Tilting the head backward might cause someone additional danger especially if heavy bleeding is suspected. ☆☆☆☆☆ Observe the clues first,

Observe the clues first, then act. Emergency help means recording basic information. Look for rashes, determine any changes in skin color, markings on the eyes or discoloration in the mouth. First responders on the scene can use this information to help in treatment. Keep an eye on the clock to note when the changes take place. ☆☆☆☆☆ Poison Ivy and Other Poisonous Plants When you touch poison ivy -- or poison oak or sumac -- the rash that appears on your skin is caused by an oil in the plant. The rash may itch and blister. But it should go away on its own within a few weeks. Treat the rash and itch at home with these steps: Wash your skin. To get as much of the oil off as possible, clean your skin with soap and lukewarm water. Wash everything. Clean anything the plant touched -- your clothes, gardening tools, even your pet. The oil can stick to these objects and cause a rash if you touch them again. Bathe in oatmeal. Run a warm bath and add some colloidal oatmeal or baking soda to ease the itch. You can also apply a cool, wet washcloth to your skin. Apply calamine or hydrocortisone cream. These products will also relieve the itch. If creams and lotions aren’t enough to soothe itchy skin, ask your doctor whether you should take an antihistamine or steroidmedicine by mouth. Don’t scratch! Though the rash might itch, resist the urge to scratch or pick at the blisters. You could get an infection.How do I treat a rash from poison ivy or other poisonous plants? ☆☆☆☆☆ Preventing Bleeding A slight or severe injury may cause someone to bleed profusely. In such a situation, you should apply slight pressure to the affected area. Look for something you can use to apply pressure and soak up the bleeding. Keep applying pressure on the injured part until the bleeding stops. ☆☆☆☆☆

Reassurance Reassure and comfort the person that you are helping. You should also try to remain as calm as possible which will help them to do the same. ☆☆☆☆☆ Seizure Fallacy: Let the victim bite a spoon so he won’t bite his own tongue. Fact: Never put anything inside a victim’s mouth. If someone is having a seizure, it’s either the victim is naturally an epileptic or suffering convulsion for the first time. During this emergency, avoid touching the victim unless you consider it necessary to transfer him to a safer place. Putting a spoon in the victim’s mouth will only lead to two things: it’s either he will break the object or his teeth which can lead to an accidental choking. ☆☆☆☆☆ Snake bite Fallacy: Cut the snake bite with a knife, apply tourniquet to the extremity, and suck the bloody wood to remove the snake venom. Fact: Apply a splint or cover the area with clean cloth and go to the emergency room as soon as possible. Contrary to popular belief, sucking out a victim’s blood will only put the rescuer’s life in danger because the area underneath the tongue is highly vascular and can easily absorb blood with the snake venom. Cutting the wounds to let the blood ooze out has the risk of damaging several nerves and tendons so it will be better to leave the wound as it is. The same goes with tourniquet because cutting off the blood supply to any area of the body, as we all know, will only leave that body part damaged and non-functional. ☆☆☆☆☆ Sprains Ice is the most effective first aid treatment for sprains. Whether it is a wrist or ankle sprain, apply some ice blocks on the affected area. You can take a

few blocks of ice from the freezer and put them in a plastic bag. If this does not stop the swelling, refer them to a professional for specialised care. ☆☆☆☆☆ Stay calm. This basic first aid tip is the most important factor in helping a person in distress. Hysterical people only create additional tension and fear. ☆☆☆☆☆ Supplies Stock up on some first aid supplies. You’ll need some bandages, gauzes, cotton wool, thermometer and antacids. 10. Seek help You should not treat first aid as conclusive medical care. Always get medical help after you have done your initial work. If you have children and want to improve your first aid skills then take a look at our paediatric first aid courses. ☆☆☆☆☆ Talk to the person before Talk to the person before taking any action. If the person is alert and able to talk, find out some basic information that may help in treatment. ☆☆☆☆☆ Trauma An injury from a fall may result in trauma. In this case keep the casualty still without allowing any head movement. ☆☆☆☆☆ What are the different types of burns? Grabbing a hot pot or splashing boiling water on your skin are just two common causes of burns around the house. When you get a burn, first check to see which type it is. Some are more serious than others. Firstdegree burns are painful but minor. They turn red and may swell. Second-

degree burns form blisters. The skin may be very red and painful. Thirddegree burns make the skin look white or charred. The burns may not hurt because nerves have been damaged. ☆☆☆☆☆ What are the signs that my child is allergic to the insect? It’s normal for the skin around the insect sting to swell up and get red. But call 911 or go to the emergency room if you see any of these signs of an allergic reaction: Dizziness. Hives -- red, itchy bumps on the skin. Stomach cramps, vomiting, or diarrhea. Swelling of the tongue. Trouble breathing, wheezing. Anyone who has allergies to bees, wasps, or other stinging insects should keep an epinephrine auto-injector at home, work, and school in case of a sting. ☆☆☆☆☆ What should be in my first aid kit? Adhesive tape , Alcohol wipes , Allergy medicine , Aloe vera gel , Antibiotic ointment , Bandages in different sizes , Calamine lotion , Cold packs , Elastic bandages , Gauze rolls and pads , Hand sanitizer (for your travel first aid kit) , Hydrocortisone cream , Latex-free gloves , Pain relievers like acetaminophen and ibuprofen , Saline wound wash , Scissors and tweezers ☆☆☆☆☆ What should I do for a poisonous spider bite? If you think you were bitten by a poisonous spider like a brown recluse or black widow, call 911 or go to the emergency room right away. Look for these signs: A red or purple color around the bite. Pain in the bite area. Swelling around the bite. Muscle pain and cramps. Fever. Chills. Rash. Stomach pain. Nausea and vomiting. Trouble breathing ☆☆☆☆☆

What should I do when I call 911? Tell the operator: The type of emergency. The telephone number you’re calling from The address where the emergency is happening. Details about the person’s condition -- what happened to them, the type of injuries they have, and what has been done so far to treat them The 911 operator might tell you step by step how to help the person who has been injured. DO NOT HANG UP until the operator hangs up. ☆☆☆☆☆ What’s the difference between a sprain and strain? Sprains and strains are common injuries. Here’s how to tell the difference: A sprain is a stretch or tear of a ligament, the tough tissue that connects bones and supports the joints. You’re most likely to get a sprain in the wrist or ankle. Sprains cause pain, bruising, and swelling. You may have trouble moving the joint. A strain is an injury to a muscle or tendon, the thick tissue that attaches muscles to bones. You’re most likely to get a strain in your back or hamstring muscles. Strains cause pain, weakness, swelling, and muscle cramps. You may have trouble moving the muscle. ☆☆☆☆☆ When do I need to call my doctor? Check with your doctor or go to the emergency room if: The cut is deep, long, or the edges are jagged. You may need stitchesand a tetanus shot. The cut or scrape is from a dirty or rusty object. You may need a tetanus shot. The injury is from an animal or human bite. You can’t stop the bleeding with direct pressure. You can’t get dirt out of the wound. The cut is on your face or near a joint, like on your fingers. The skin around the cut gets red and swollen or develops red streaks. Pus drains from the cut. You have a fever of more than 100.4 F (in either an adult or child). ☆☆☆☆☆ When should I get medical help for poison ivy, oak, or sumac?

Go to the emergency room if you have: Trouble breathing or swallowing. Rashes or blisters on a large part of your body, or on your face or genitals. Swelling, especially of the eyes. An itch you can’t relieve, no matter what medicine or lotion you use. A fever over 100 F. A rash that hasn’t gone away after a few weeks ☆☆☆☆☆ When should I see a doctor for an animal bite? For any animal bite, you may need an antibiotic to prevent infection. So it’s always a good idea to call your doctor, especially if you have medical conditions that weaken your immune system. Also, you should call your doctor or head to the emergency room if: The bite was caused by an animal you don’t know, or by any wild animal like a raccoon, skunk, or bat. You may need a tetanus or rabies vaccine. The bite is large, or it doesn’t stop bleeding after you’ve held pressure on it for 15 minutes. It may need to be closed with stitches. You think the bite may have damaged a bone, tendons, or nerves, because you can’t bend or straighten the body part or you’ve lost feeling in it. The wound is red, swollen, or oozing fluid. ☆☆☆☆☆ When should I see a doctor? Serious burns need to be treated by a doctor or in a hospital. Call for medical help if: You have a third-degree burn. The burn is larger than 2 to 3 inches. The burn is on your face, hands, feet, or over a joint like your shoulderor knee. The burn goes all the way around a hand, arm, foot, or leg. The pain gets worse instead of better. The burn was caused by electricity or a chemical. You see fluid or pus oozing from the burn. ☆☆☆☆☆ When should I use gauze and tape? Gauze and tape work best for large cuts and scrapes that bandages won’t cover. Ask your pharmacist which type of gauze is best for you.

☆☆☆☆☆ Where should I store my first aid kit? You don’t want to go searching for supplies when there’s a minor accident to tend to. Your kit should be easy to find. But it should be kept in a high, childproof cabinet, far away from kids’ prying fingers. Keep one full-sized kit in a central spot at home, such as your kitchen or bathroom. Then put a smaller kit in your car or purse for when you’re on the road. ☆☆☆☆☆ Yell out for help. A helper is needed for many basic first aid treatments. At a minimum, an assistant can make the call for help. ☆☆☆☆☆