Tag Archives: diet

Broccoli Juice!?!

3 Jul

Broccoli Juice!?!

We don’t have that many fancy kitchen appliances, mainly because we can’t fit anything more into our small kitchen. One that we do have and that we really use is our juice machine. It doesn’t seem to matter what we put into it, everything that comes out tastes divine. Therefore we decided to start pushing its limits: Broccoli is a great vegetable in food, but how can we make a good juice out of it?
We added orange, apple, kiwi and ginger and it actually wasn’t half bad. And if you think of all it contains it’s really a bomb; Broccoli is rich in iron, and for absorbing iron into your body you need vitamin C, which you get from the kiwi and orange. Ginger is good for a million different reasons. Luise always adds linseed or almond oil as well because it’s good for the skin and the stomach (but I like it better without …).

Ingredients broccoli juice

Broccoli Juice
1 glass

1 orange
1 apple
1 kiwi
1 handful of broccoli
2 cm fresh ginger

2 tbsp linseed oil
ice cubes

Put all the ingredients in a juice machine, pour it in a glass, add oil and ice cubes and stir. Enjoy with fresh mint leaves!

www.bettiblue.com

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Oatmeal Protein Shake- Liquid FuseMEALL Diet (100 Calories)

4 Mar

This is for people who can not afford liquid diets shakes, and want to make them from scratch at home.

4 Minutes to Prepare and Cook

Ingredients

    Quaker Oats’s quick oats 1/8 cup
    Fresh spinach leaf, 1 cup
    Body Fortress Whey protein, which is about half of one scoop
    One bottle of fresh water, 8oz
    Ice if needed.

Directions

In your blender, put in half of one scoop of body fortress whey protein for a high protein meal shake. Add one cup of fresh non cooked spinach for vitamins and minerals. Also add 1/8 cup of oatmeal for complex carbohydrates like fiber. All these ingredients are equal to about a balanced nutritional meal of Protein 50%, Carbs 30% and fats 20%. Add water, fresh water of course, 8oz. Add ice for a more thicker drink. For no ice, blend it all for about a good 30 seconds. With ice blend for 1-2 minutes or until your satisfied.Number of Servings: 1 

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 96.4
  • Total Fat: 1.7 g
  • Cholesterol: 20.0 mg
  • Sodium: 26.1 mg
  • Total Carbs: 9.0 g
  • Dietary Fiber: 1.7 g
  • Protein: 12.5 g

HomeMade Protein Bars

28 Feb

Many of us were raised surrounded by unhealthy meals and eating patterns. Eating highly processed empty calorie foods will cause your body to always be hungry because it is trying to get the nutrients it needs. Eating a high-quality protein bars as  a source will increase the Thermogenic effect of the food and keep your metabolism revved up. It is an important part of a low-fat diet. To build muscle you need enough protein and carbohydrate in your diet, and you need to use your muscles in strength training and exercise. After resistance training, carbohydrate and protein can help build muscle, but excess protein will simply be used as an energy source. Nutrition bars are perfect for a clean eating nutrition plan.

However, most commercially sold protein bars, cereal bars, and energy bars are little more than glorified candy bars that are loaded with empty carbs, high-fructose corn syrup, and overly processed ingredients. They are SO outrageously expensive. On top of that, some protein bars are so hard to chew that I practically pull out my teeth trying to take a bite out of one. Finally, I said enough is enough and I set out to formulate my own protein bar.

I wanted a bar that was high in protein, had a good amount of fiber, was not overly sweet nor carby, and had heart-healthy fats. I wanted to make a bar made with wholesome ingredients that I could pronounce that would not leave me feeling guilty about eating later on. I also wanted a bar that would keep me full and not leave me feeling deprived like many store-bought bars do. Most of all, I wanted the bar to TASTE GOOD and not taste like I’ve just taken a bite out of the business section of the telephone book. Is this too much to ask for a meal-replacement bar?

These bars are very high in protein and will keep you full for hours. The fiber will keep your blood sugar from spiking too fast. Every ingredient in these bars have health value – even the cinnamon and salt. Yes, salt. Salt, after all, is a nutrient and is only bad when it is over-consumed. I actually feel like I’m being HEALTHY when I eat one of these great-tasting bars. I never miss fast food when I make these babies. They also make great snacks when you’re in the mood for something a little sweet.

These bars are not baked and can be thrown together in less than 10 minutes. You can prepare them the night before so the family can grab them as they’re heading out the door in the morning. You could eat one on the way to work while listening to a CD of Cher’s greatest hits or while riding the bus next to some guy with a mohawk, pierced lips, and tattooed eyeliner. They are so easy to make. I store them in the fridge for those times I need a quick meal or a healthy snack. Give these bars a try and see how you like them. I hope you like them as much as I do. Trust me – healthy eating never tasted so good! Enjoy – and happy barring!

10 min HOME made Protein Bar

3/4 c old-fashioned oats
½ c oat flour
1/2 tsp table salt
1 1/2 tsp cinnamon
2 scoops vanilla protein powder
1/2 c non-fat dry milk
2 TBSP flaxseeds, finely ground
2 TBSP sunflower seeds
1/3 c peanut butter (natural peanut butter works great!)
2 tsp vanilla
1/4 c water
1/4 c honey or to taste
1/2 c nuts (as pictured, I used almonds, pistachios, and cashews)
1/2 c dried fruit (as pictured, I used dried cherries, dried cranberries, and dried apricots)

Line an 8×8″ dish with foil leaving a few inches of extra foil extending over edges of the dish. You will use this extra foil to grab onto when you remove the bars from the dish later on. Very lightly spray the foil with cooking spray.

In a medium bowl, combine the oats, oat flour, salt, cinnamon, protein powder, dry milk powder, and seeds. In a small bowl, whisk together the peanut butter, vanilla, water, and honey. Microwave for about 45 seconds. Whisk then combine the liquid ingredients with the dry ingredients and stir to combine. The mixture will be quite thick. Add the nuts and dried fruit and stir to combine. Roughly spread the mixture into the foil-lined dish. Place a piece of plastic wrap directly on top of the “dough” and compress the mixture evenly in the dish. Leave the plastic wrap on and place in the fridge for an hour or until firm. After an hour, remove and discard the plastic wrap. Use the foil to lift the mixture out of the dish. Slide the mixture off of the foil and cut the block into 8 bars. Place the bars in a sealable container. Since this mixture contains no preservatives, I recommend keeping them refrigerated.

You will find more recipes for you to make your very own homemade protein bars. You can also change the recipes a little the best suits your diet and taste requirements. Oatmeal protein bars below prepared by baking. The popular oatmeal protein bar is an American recipe. For more tasty food, mix the protein powder with brownie mix, cookie mix for a more bulked up experience.

American Protein Bar – prepared by baking

This is one more recipe for homemade protein bars that I love.

Ingredients :

3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
1/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Preheat over to 325 and spray a baking sheet or 9×12 baking dish with non-stick spray. The 9×12 baking dish will yeild thicker bars.
Mix oats, powdered milk, and protein powder in bowl and blend well.
In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well.
Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.
Spread batter onto pan and bake until edges are crisp and browned.
Cut into 10 bars and store in airtight container or freeze.

Nutritional Information Per Bar:
Calories-157
Carbs-23g
Protein-15g
Fat-.5g
Fiber-4g

Peanut Protein Bar – prepared by baking

Ingredients:
*10 tbsp. natural peanut butter
*5 egg whites
*5 scoops whey protein
*2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
*1/2 cup soy milk

Directions:

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick ‘sticky’ mixture is present.

Smooth the thick mixture into a 13×9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts:
Calories: 220
Protein: 20g
Fat: 10g
Carbohydrates: 15g

RAW NUT Cake: desert for energy and FAST metabolism.

4 Feb

This is CAKE NUT dessert that is seriously hard to mess up making and using in your diet. MADE FROM NUTS (Protein/vitamin E/Fiber) and BERRIES ( vitamin C/ antioxidants).

Not as in an eat-for-breakfast-everyday kind of way unless you in the heavy training, but to replace your animal-fat heavy, sugar-laden, digestion-halting deserts? Absolutely.
This NUTcake is raw, meaning that all the powerful vitamins, minerals, and enzymes present in the whole foods you use to make the cake remain in tact. Instead of an atom bomb of empty calories in your belly, you actually have a handful of fruit, nuts, and raw honey swimming around, and your taste buds are none the wiser.

See what value you will get in your desert:

NUTS: While nuts were once thought of as a dieter’s high-fat nightmare, they are now viewed as a healthy component of any diet.
Regardless of the type, all nuts provide the following beneficial nutrients:

Protein Power– Nuts are one of the best plant sources of protein and can be a great substitute for some of the animal protein in ones diet.
The Favorable Fats– Although nuts are high in fat, the majority of the fat is healthy mono- and polyunsaturated fat. Unsaturated fats lower “bad” LDL-cholesterol levels and reduce the risk of heart disease. Another benefit of nuts is that they naturally don’t contain any cholesterol.
Vitamin E Vitality– Most nuts are high in vitamin E, which is an antioxidant that may help prevent LDL cholesterol from oxidizing. LDL oxidation causes cholesterol to adhere to artery walls and block blood flow. Nuts have more vitamin E than any other food (except for oils).
Fiber-
All nuts contain fiber, which can help lower your cholesterol (soluble fiber) and keep you regular (insoluble fiber). Fiber also makes you feel full (aiding in weight loss).

The Skinny on COCONUT FAT
To clear things up, coconut oil does contain saturated fat, but lucky for us, it comes in the form of medium-chain triglycerides (or MCTs). This type of fat differs from the types of fat we normally consume from both plant and animal sources, which are long-chain triglycerides (or LCTs). Without getting too technical, MCTs are easily digested, absorbed, and utilized in the body because their molecules are smaller than those from LCTs. This means that unlike other fats, they require less energy and fewer enzymes to break them down for digestion. They are an excellent choice of fat for active people and athletes as MCTs digest immediately to produce energy and stimulate metabolism.

DATES : Dates are among the most ancient of fruits, growing along the Nile as early as the 5th century B.C. Perhaps the Egyptians knew dates’ sweetness hit a bounty of nutrients. Dates are nuggets of nutrition that satisfy a sweet tooth, making them ideal snacks to stave off hunger. True, dates provide more calories than most fruits, but they make a great substitute for processed sweets, like candy, to help you stick to your weight-loss routine.Loaded with fiber -both soluble and insoluble – dates are able to fill you up and keep your bowel habits regular. They are an excellent source of potassium and provide numerous other important vitamins and minerals – quite a powerhouse packed in a tiny, portable package.


Ingredients:
Crust:
1/2 cup raw almonds (pecan or walnuts )
1/2 cup soft dates
¼ tsp. sea salt

Filling:
1 ½ cups raw cashews, soaked for at least 5 hours, overnight is best
juice of 2 lemons
the seeds of 1 whole vanilla bean (or 1 tsp. alcohol-free vanilla extract)
1/3 cup raw coconut oil, melted
1/4 cup raw honey (solid or liquid.)
1 cup raspberries (thaw completely if using frozen)

For  your Super Nut CAKE: You need a pretty powerful machine to pulverize the cashews, even after they’ve been soaking overnight.  I think a good blender with various speeds and settings would do the trick – jack it up to maximum power and see what happens. Regardless, the filling is delectable, even if not velvety soft.

Directions:
1. Place nuts and dates in a food processor with sea salt and pulse to chop until they are to your desired fineness (process a finer crust longer than a chunky one). Test the crust by spooning out a small amount of mixture and rolling it in your hands. If the ingredients hold together, your crust is perfect. Scoop out crust mixture in a 9” spring-form pan (if you don’t have a spring-form pan, use a pie plate lined with saran wrap), and press firmly, making sure that the edges are well packed and that the base is relatively even throughout. Rinse food processor well.
2. Warm coconut oil and honey in a small saucepan on low heat until liquid. Whisk to combine.
3. In the most powerful food processor / blender you own (you decide which one has the most torque) place all filling ingredients (except raspberries) and blend on high until very smooth (this make take a couple minutes so be patient).
4. Pour about 2/3 (just eyeball it, you can’t make a mistake!) of the mixture out onto the crust and smooth with a spatula. Add the raspberries to the remaining filling and blend on high until smooth. Pour onto the first layer of filling. Place in freezer until solid.
5. To serve, remove from freezer 30 minutes prior to eating. Run a smooth, sharp knife under hot water and cut into slices. Serve on its own, or with fresh fruit. Store leftovers in the freezer (what leftovers?).

The good thing about this dessert, besides its short ingredient list, is its versatility. Please don’t let that stop you from experimenting! If you like blueberries, use ‘em. If you’re a chocolate lover, throw in a few heaping tablespoons of raw cacao . How about trying something more exotic like mango and goji berries? Just remember to use the lemon juice with whatever flavor you decide on – it’s crucial to have the extra liquid for blending, and it gives that tangy  taste.


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Bodybuilding diet tips

FUSEmeAll – Food blending for Sport

7 Jan

If you’re a person that’s involved in sports on a regular basis, and find that you’re always fighting a low-level injury of some sort, nothing too awful, but frequent nonetheless, consider adding more live blended food and juices to your daily regimen to help repair your tissues quicker and more efficiently. There’s no substitute for what this food can do, especially if it’s implemented on a regular basis.

Tissue Repair

Live food blends/drinks are superior to cooked food in that it still retains all of its enzymatic aspects, vitamins, and minerals. After heating, cooked food isn’t plentiful in these nutrients anymore. This fact alone makes it the superior food for athletes of all types. The components of live food quickly work to repair tissue damaged from intense work outs and high impact sports injuries. This is the food that our bodies recognize and are able to more easily assimilate, for improved nutrient uptake.

It’s Quick and Easy

Live food blended meals are very quick to prepare if you use a blender and a juicer. A good blended meal can consist of 5-7  food portions in one sitting. The same with juiced veggie and fruit drinks. You can easily juice 5 or 6  live foods in one sitting to drink and after doing this 2 or 3 times daily, you’ve brought your live food intake up! That will make a good dent in tissue repair for sure!

Nutrients Are More accessable

Part of the reason blender meals and juice drinks are more helpful when implementing this lifestyle is they masticate the food more intensely than our own teeth are able to. This is a big plus because the nutrition in these foods is made ultra available from this high-powered action. The more available the nutrients are, the easier it is for your body to digest and utilize this nourishment for superior nutritional uptake.

It’s Quick again!

Blending food drinks is so quick! Depending on what you’re preparing, you may have to do some cutting or chopping, but that’s very minimal and goes really quick when that’s the only real preparation you need to do to accomplish the task. Just pulse and you’re good to go!

You Can Get Many Different ingredients at Once

The most appealing raw food is the fruit and this tends to be the most popular food consumed when a person is trying to include more fresh foods in his or her diet. A good way to incorporate more fruit into your diet is to start making fruit smoothies. Rich with good carbohydrates, fiber, antioxidants, vitamins, and minerals, fruit smoothies are an energizing way to either start your day or acquire an energy boost later on. A growing number of people also add leafy greens to their fruit smoothies as they feel this promotes better digestion and absorption of nutrients. It also makes consuming leafy greens a less tedious process than trying to tear your way through a mountainous salad.

You Can Add Your Food Favorites

If you’re blending some important to your diet foods that aren’t necessarily some of your favorites, you can always add some that make it more yummy. I always try to spruce things up a bit with some bananas that are more on the ripe side for the sweetness. Carrots are always good for this purpose as well.

FUSEmeALL Ultimate Smoothie

29 Nov

Ingredients:

1 cup of your favorite Fruit Juice (sugar free, non sweetened)

1/2 Banana or 3/4 cup of Berries

2 Tbs. Whey powder

2 Tbs. Ground Flax seed

1 Tbs. Ground Psyllium Husk

1 Tbs. Chia Seeds

1 Tbs. Wheat Germ

600mg fish oil

4 ice cubes

All all ingredients to your blender and thoroughly blend for 30 seconds. Pour and enjoy!


Nutritional and Diet Menu Guidelines

29 Nov
  1. Smaller and more frequent meals are better! Try consuming 4 – 6 small meals and snacks everyday.
  2. Try to plan ahead by coming up with a grocery list before you go to the store. Also, try packing your foods the night before. Fatty or high calorie food intake are usually consumed when you’re hungry and conveniently have these types of foods within reach.
  3. Keep it simple. Don’t get too caught up on counting every single thing that goes into your body (i.e. vitamin intake, fat intake, carb intake etc). Start with just counting calories.
  4. Take your time eating.
  5. While this might be obvious to most, intake of fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry is essential for a healthy diet.
  6. Another obvious, avoid foods that are high in fat and calories.
  7. Especially avoid foods that are high in sugars such as cookies, chocolate and candy.
  8. Vary up your diet! Include fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Below is a sample diet menu (2200 calories) to start. We recommends gradually decreasing your caloric intake over a period of time, as your body needs time to adjust.

Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces Coffee-w/caffeine 0.40 1.40 0.00 8.00
1.5 cup 1% fat cottage cheese 42.00 9.00 3.00 246.00
1 tbps Honey (liquid) 0.44 0.65 1.73 19.55
0.5 cup Fruit cocktail 0.51 29.76 0.09 114.40
Total: 43.35 40.80 4.82 387.95
AM Snack
1 each Apple (with peel) 0.30 21.10 0.00 81.00
1 each Banana (medium sized) 1.20 26.70 0.60 105.00
Total: 1.50 47.80 0.60 186.00
Lunch
1 each Apple (with peel) 0.30 21.10 0.00 81.00
2 each Whole Wheat Bread (slice) 6.00 24.00 2.00 140.00
2 cubic inch Cheddar cheese 8.47 0.44 11.27 136.88
.15 cup Mayo 0.32 8.47 11.77 137.37
3 ounce Turkey breast/white meat 25.50 0.00 0.60 114.75
Total: 40.58 53.96 25.64 610.00
PM Snack
2 each Whole Wheat Bread (slice) 10.00 72.00 4.00 180.00
4 tsp Gellatin (i.e. Jell-o) any fruit flavor 0.00 16.00 0.00 56.00
2 tbps Peanut butter 8.00 7.00 16.30 190.00
Total: 18.00 95.00 20.30 426.00
Dinner
4 ounces Chicken breast/ white meat 35.20 0.00 4.00 187.00
1.5 cup Rice-brown cook steamed 9.00 93.00 0.00 246.00
4 tbps Kraft Italian Dressing 0.00 12.00 4.00 80.00
0.25 cup Croutons-plain 9.00 5.50 0.50 30.50
1 small Salad – Leaf Lettuce, Tomato, Onion 1.30 9.50 0.40 49.00
Total: 54.50 120.00 8.90 592.50
Grand Total: 157.93 357.56 60.26 2202.45 



The Glycemic Index

26 Nov

I’m sure you’ve heard of The Glycemic Index: (GI)?

… is the GI really the best guideline or criteria for choosing carbs? The answer might surprise you… The glycemic index (GI) ranks foods on a scale from 1 to 100 based on how much the blood sugar increases after each food is consumed. In particular, the index is concerned with carbohydrates because fats and proteins have little effect on blood sugar levels. The higher the number, the greater the increase in blood sugar. The GI has recently attracted a lot of attention in the bodybuilding, fitness, and weight-loss world. Many popular weight-loss diets base the is entire program on the index as their primary criteria for choosing carbohydrates.

According to advocates of the GI system, foods that are high on the scale such as rice cakes, carrots, potatoes, or grape juice are “unfavorable” and should be avoided because they are absorbed so rapidly and are there foremore likely to convert to fat. Instead, you are urged to consume carbohydrates that are low on the GI such as black-eyed peas, oatmeal,peanuts, apples, and beans (all good foods, by the way).

Foods with a high GI increase insulin output more than those with a lower GI. Because high levels of insulin are associated with increased fat storage and suppressed fat burning, it is hypothesized that eating high GI foods can make you fatter than eating low GI foods. Low GI foods are thought to reduce fat storage because they cause slower release of sugar into the bloodstream and therefore less insulin production. While the GI should be given consideration in your carbohydrate choices, it’s not a good idea to make it your only criteria for choosing carbs. The mistake in strictly adhering to the GI to dictate all your carb choices isthat the index is based on carbohydrates being eaten by themselves in a fasting state … and as I’m sure you know by now, that’s a problem in ofitself. An effective fat-burning and/or muscle-preserving/building diet is always based on combining carbs and protein together – this is very important. When carbs are eaten in mixed meals that contain protein and small amounts of fat, the glycemic index loses its significance, because the protein and fat slow the absorption of the carbohydrates. For example, mashed potatoes have a GI that is near that of pure glucose, but if you combine the potatoes with a chicken breast and vegetables, the GIof the entire meal is much lower than the potato by itself. Rice cakes alsohave a high GI. But if you spread a little peanut butter on them, the fat slows the absorption of the carbs, thereby lowering the GI of the combination. A fat-burning and/or muscle-preserving/building diet is also based on eating small frequent meals that are spaced out 2.5 – 3 hours apart. This also lowers the significance of the GI because on such an eating schedule, you are never eating at a truly fasted state, except for breakfast (i.e after 8 hours of sleep). So, as you can see, if you’re including a good protein source at each meal, and you’re eating small meals frequently throughout the day (4 to 5 meals,every 2.5 – 3 hours), which is what I suggest in FusemeAll Diet .

hope me on the Glycemic Index (GI) was helpful. In summary, although it does have some merit, it’s of much less concern if you’re combining protein and/or healthy fats with your carbs and eating regularly throughout the day.

So what’s the best criteria for choosing your carbs? It’s whether or not they are natural vs. processed (man-made). To avoid natural foods like potatoes simply because they are high on the GI is unwarranted. Potatoes,for example, are an outstanding source of starchy complex carbs and contain protein as well. Cooked exactly as it is found in nature, an 8-oz. potato has only 170calories and almost no fat; it is loaded with essential nutrients and it is satisfying to eat. Compare that to 8-oz. of processed carbs, such as white pasta, which has 840 calories… Which do you think is the better choice when you’re counting calories and you want to lose body fat? If you said the potato, you’re right! If a food is all natural, if it is starchy rather than sugary, and if you are eating it as a part of a mixed meal (with a complete protein and a little unsaturated fat) every 2 – 3 hours, then you shouldn’t worry ifthe food is high on the glycemic index. The foundation of the FusemeAll Diet is based upon choosing foods that are all natural and unrefined. And the “acid-test” for whether a carb is natural and unrefined is to ask, “Did this food come out of the ground this way?” If the answer is yes, then it’s a natural, unrefined food. Here are some good natural carbs… Fruits,  Vegetables, Oatmeal (dry rolled oats and/or steel cut oats), Sweet Potato, Brown rice (basmati and long-grain rice are also fine), Beans (black, kidney, lima, etc.), Lentils,  Couscous,  Squash, Pea.

Broadly speaking, processed carbohydrates include all white sugar and white flour products, such as bread and pasta. In the processing of a whole grain into white flour, the carbohydrates are converted from a complex carb to of a more simple carb. The milling of the grains in essence causes them to lose their complexity while at the same time increasing their caloric density. In fact, one cup of regular flour contains 400 calories. One cup of high-gluten flour, which is used to make bagels, contains more than 500calories! White flour is a simple carbohydrate that is processed in the body much like sugar. Most white-flour products are also lower in nutritional value.

If you want the best results, you would be wise to limit processed carbs including white sugar and nearly all products made from white flour including baked goods, bread, crackers, pretzels, pasta, bagels, and so on.

Switch mostly to natural, unprocessed carbs like vegetables, oatmeal, yams, brown rice, potatoes, beans, lentils, etc. You could probably consume small amounts of sugar and refined carbs and still lose weight as long as you continued to burn more calories than you took in each day. But the high calorie density isn’t the only reason to avoid processed carbs… Refined carbohydrates provide little or no nutritional value. You shouldn’t just be concerned with the number of calories you eat each day; you should also be concerned with the quality and nutritional value of those calories. Your goal, and the foundation of the FusemeAll Diet, is to get the most nutritional value out of every calorie you consume

I hope this was helpful, and I hope I have the opportunity to help you lose fat fast, and permanently.

Food Control Tricks

23 Aug

FOOD CONTROL TRICKS to help you manage calories, cravings, and appetite…


About 20 minutes before every meal, eat one handful of nuts such as almonds, pecans, walnuts, etc…preferably raw nuts (as this reduces the oxidation of polyunsaturated fats), but any nuts will still do the trick.
This is a trick that ALWAYS helps people to control their appetite and get lean FAST! The reason it works is because the healthy fats, fiber, protein, and density of micro nutrients (antioxidants, vitamins, minerals) in nuts help to satisfy a lot of the nutrition needs of your body, thereby greatly reducing your appetite before eating full meals.
Add the handful of nuts about 20 minutes before each meal because this allows enough time for your body to signal to the brain that it received this nutrition and thereby reduce your appetite.
Also, this basically substitutes a healthy super nutrient-dense source of calories into your diet multiple times per day, and increasing your % of your calorie intake from nuts as opposed to other types of foods aids your body in decreasing body fat.

Other “food control tricks” involves food scent.

Smelling food can trick your brain into thinking you’ve eaten.
A recent study found that those who inhaled peppermint in scent form every 2 hours ate (get this) 2700 calories LESS per week than they normally did.
That’s a FAT LOSS of more than half a pound a week… from sniffing peppermint!
Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a wiff every few hours.

Food to promote weight loss.

17 Aug

Each one of the following foods is clinically proven to promote weight loss.
These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.
You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly.
A sensible weight loss plan calls for no fewer that 1,200 calories per day. But researchers recommend consuming more that that, if you can believe it – 1,500 to 1,800 calories per day. They say you will still lose weight quite effectively at that intake level without endangering your health.
Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below accomplish that better than any others. At the same time, they’re rich in nutrients and possess special fat-melting talents.

1. Apples
These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too. First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers.
Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level.
An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol
already in your blood as well as lowering your blood pressure.

2. Coffee
Easy does it is the password here. We’ve all heard about potential dangers of caffeine – including anxiety and insomnia – so moderation is the key.
The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as metabolic enhancer.
This makes sense, since caffeine is a stimulant. Studies show it can help you burn morecalories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon. Add only skim milk to tit and try doing without sugar – many people learn to love it that way.

3. Grapefruit
There’s good reason for this traditional diet food to be a regular part of your diet. It helpsdissolve fat and cholesterol. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol  fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste.

4. Mustard
Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries.
Researchers found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do.
But mustard is natural and totally safe. It can be used every day, and it really works. I was shocked to discover it can speed up the metabolism by as much as 20 to 25  percent for several hours. This can result in the body burning an extra 45 calories for every 700 consumed.

5. Soups
Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss.
Dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters  tend to keep the weight off longer.
Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here’s a great recipe:
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano,thyme and garlic powder. Boil, then simmer for an hour. Serves six.

6. Spinach
Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need.

7. Tofu
You just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. A 2½ ” square has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.)
Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high and even lowers cholesterol. With different varieties available, the firmer tofus are goof for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.

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