You want to be healthier. The fastest way to better health and skinnier waistlines is by changing your diet. You already know this as it isn’t breaking news. It is difficult to always eat the “required” fruits and vegetables you need a day…five plus servings a day. If you are one who has a hard time eating and enjoying all the fruits and veggies you should eat in a 24 hour period then smoothies might be just what the doctor ordered.

Smoothies are fruit based drinks that are typically blended with either yogurt or milk until smooth. The combinations of smoothies are endless. These super fast meal replacements are packed full of goodness that will give you plenty of energy to power you through your day. If you choose just the right ingredients for your smoothie, it can keep your blood sugar in check, beat fatigue, help keep you regular and help keep your mind focused and sharp.

When searching for smoothie recipes it is sometimes difficult to find recipes that are really good for you. If they call for ingredients like syrup or frozen yogurt or even tons of sugar then your smoothie will no longer be the healthy meal that you really want. Bodies crave nutrients and when man made ingredients are used you will find that you will be “craving” something else to nibble shortly after your smoothie is gone.

Smoothie How To’s
The main elements to a smoothie are base, liquid and fruit.

Base

The base to your smoothie can be so many different ingredients. It is important that the base of your smoothie makes your smoothie creamy in texture and taste. The base is what helps give your smoothie body. Without the proper base your fruit would quickly rise to the top. The base helps to thicken your smoothie.

For a creamy base use:

Bananas – Bananas are a great base. The overripe bananas are especially sweet and creamy. One to two bananas work great. Bananas can be peeled and cut into chunks and then frozen to use later.

Pears – Many people just don’t like bananas, pears can be used instead and give the same qualities to your smoothie as the banana. Pears, just like bananas, need to be a little overripe to have the best results. One pear per smoothie is usually just enough.

Avocados – Avocados are super creamy. You may not like them alone, but mixed with other foods you may be surprising. Avocados are full of good for you, healthy fats, but don’t overload on these. Both because of the fat and the fact that too much will overpower your smoothie’s flavor. Use only one quarter to one half of an avocado per smoothie.

Nuts – Nut smoothies can be delicious! They give a fantastic creaminess. Do use nuts in moderation, however. If used as a base try a quarter cup per smoothie. Blended nuts are great to use in place of milk. It is best to blend the nuts with your liquid of choice first to get them smooth. Then you can add the fruit of choice and ice.

Dairy – It is easy to find recipes for yogurt smoothies, but for those of you who are allergic to dairy so try one of the other alternatives. You can also try coconut milk. The best choice is plain yogurt with probiotics and no sugar. Cottage cheese can also be used. One third to 1 cup of either yogurt or cottage cheese is just right.

Liquid

You must be careful with the liquid part of your smoothie. If too much is added, your smoothie will be thin and “watery”. The liquid you choose will influence your smoothie’s overall flavor. Normally you only need a cup or two of liquid.

Fruit

When adding in your fruit there are numberless combination options. You will have to experiment some to see what you like, but there are some combinations of fruit that just seem to go together. For instance mangos just seem to work with pineapple, but also taste great with other fruit as well. Bananas and berries also seem to just go together.

Smoothies are a way to incorporate many good things to your diet. Kids love smoothies too so get your whole family involved. At first it will probably be a good idea to follow a recipe and as you gain confidence make and name your own.

The following article is based on that you are currently in “Maintenance Mode” with your Medifast Diet and are no longer on the 5&1 Plan…

This is about making smart food choices each and every day.

Food companies are smart. They understand how to package their products to fool you into thinking they are good for you. I actually saw a frozen ice cream cake at the market the other day that had “Good For You” plastered on the box. Really?

What are food impostors? Simply put, it is bad food for your body. Bad for you foods like cookies and chips are easy to spot and avoid. Those are no brainers. However, many bad foods are getting tricky to spot and actually seem healthy. Packaging can say “whole grain”, “real fruit” and “natural protein”, but is it really? You are seeing packaging evolve today in the grocery stores but don’t be fooled. In fact, my advice is to ignore everything you see on the front of the package. Instead, turn it around and you still have to read labels and the ingredients. Don’t slack off here!! Here is a quick cheat sheet for you:

Seems healthy: FRUIT SMOOTHIE                                                                                      

But it’s like: A MILKSHAKE

Did you know that often there isn’t any fruit at all in these frosty drinks? True story. Instead they are full of fruit flavored syrups and sugar filled juices and full fat ice-cream. Often, they are worse for you thank a milkshake. You have to keep telling yourself that your biggest enemy in losing weight isn’t fat, it is sugar. And one of these fruit smoothies you buy can completely ruin all your work for the week. Avoid them.

Better: Ask for whole fruit and low-fat yogurt and no juice or syrup, or better yet, make your own at home so you are in control of what goes into it.

Seems healthy: VEGGIE CHIPS

But it’s like: POTATO CHIPS

The similar fat and calories in veggie chips outweighs the benefit gained from the tiny amount of vitamins. Skip them altogether. There is a new “Guilt Free” brand of chips at your local health food store which will give you the crunch you are looking for without ruining what you have done with your Medifast Diet.

Better choice: Stir a packet of French onion soup mix into Greek yogurt. Then enjoy with your favorite raw veggies. This not only satisfies your salt cravings but also has the crunch as well.

Seems healthy: FORTIFIED FLAVORED WATER

But it’s like: FRUIT JUICE OR SODA

Sugar is sugar no matter what it is put around it. If you are concerned about not getting enough vitamins take a multi vitamin. There is no reason to drink these whatsoever. They damage your body the same way soda does. Avoid.

Better choice: Plain water is always a better choice. If you want some flavor add lemons, limes or a splash of juice such as orange juice to a glass of water or sparkling water.

Seems healthy: SPINICH WRAP

But it’s like: THREE SLICES OF BREAD

Better choice: Pick a 7-8 inch whole-wheat tortilla, but make sure whole wheat flour is the top ingredient.  This saves you 100 calories. Also look for those that are gluten-free.

Say Bye Bye to Your Bad Carb Addiction Forever!

Before you start on your Medifast Diet, you have to be smart. You can’t just start something without making the right choices. For example, you can’t quit smoking and have a year’s supply of cigarettes in the closet, can you? Of course not.

Let’s be honest, everyone enjoys rolls, cakes, chips, cookies, pasta and pizza.  What we don’t enjoy is what is does to our waistline.  And that is why you are here – starting the Medifast Diet, so you can make a positive change not just in your waistline, but also to your health. In order to be healthy, and I mean really healthy, you have to eat better day every day; but how? It isn’t about eliminating carbs, it is eliminating the BAD carbs. There is a difference and you will learn these differences while you are on the Medifast Plan. I know, those white flour carbs just seem to beckon you….”Eat me, eat me!”  So how do we control those cravings?

Typically it takes 28 days to cycle off an addictive substance, and yes, bad carbs are addictive.  It will be hard going off them, you need to know that going in. But if you stick with it, you will feel better than you have in years. It’s worth it, trust me! I used to be addicted to bad carbs and the difference is unreal. I want you to feel the same. It is liberating!

Okay, let’s get back to our issue … refined carbs are like toxins to our bodies.  Foods such as chips, pretzels, breads and pastas when made with refined white flour contributes to your visceral fat, you know that fat we get around our midsection.  The worst possible fat!! But the main problem is, this is the most dangerous fat for your health.  It can suppress your body’s ability to produce insulin and also puts you at higher risk for heart disease and cancer as well as diabetes.  And you don’t want any of those.

This week-by-week plan shows you how to kick your bad carb addiction for good, so you won’t have distractions while you are on the Medifast Diet Plan.

Week 1 – The Cleanse

The very first step you must take on this journey is to remove all temptation.  Yes, all of it. That’s right-fill up that trash can with all those unhealthy carbs in your cupboards. Don’t give away the food because it is like poison, and you don’t want to give someone poison, do you? Why are you doing this? Simple. If they aren’t available you can’t eat them.

What to do instead? Replace them with healthy fats.  Before you freak out over taking in fat there is something that you should know. Same with carbs, there are Good Fats and there are Bad Fats. Did you know that when America switched to a low-fat diet obesity rates went UP? That’s right, they went up, not down. Fats can be good for you. Fats like olive oil, nuts, avocados, fatty fish and flax seed.  Do not count calories; that is a waste of time. This week is about getting rid of your cravings by detoxing your body while giving it healthy nutrition from your Medifast Plan.

Why are fats good? Fats satisfy your hunger and helps control your cravings. Do limit your sugar intake this week to the sugar present in the Medifast meals. Do not have any sugar with your Lean and Green meal. Sugar is completely off limits as an additive for you. You will go through some withdrawals too as sugar is as addictive as heroin.

Week 2- Go Brown

Why brown?

Whole grains serve you well in many ways; they are packed with fiber, minerals, vitamins, minerals and anti-oxidants. Whole grains help in regulating blood sugar and keep your tummy full longer.  Diets rich in whole grains prove good for your health by keeping blood pressure lower as well as cholesterol levels.  Whole grains also lower our risks of obesity and diabetes.  Fill your shopping cart with such goodies as, oatmeal, whole wheat breads, whole wheat pasta, brown rice and quinoa. A suggestion is to avoid Gluten when possible.

Week 3-Let’s Talk Portions

Till now we have been focusing on changing what you eat. You have cleaned out your surroundings…the bad is gone and the good stuff is in.  This week you will focus on how much you eat.  No need to waste your money on scales and fancy measuring cups, you were created with all the measuring devices you need already attached.

Carbs - The perfect serving of good carbs is no bigger than your own fist.

Protein - Meats to include fish and fowl should be palm sized, or 4-6 ounces at most. Make sure it is a lean cut per “Lean and Green” meal.

Fats - Use your own thumb to guide you on how much fat is the right amount. Concentrate on healthy fats instead of the bad ones. Always avoid trans fats like the plague.

Fruits and Veggies - The rule is as much as you can grab is the perfect amount. Especially green veggies. Eat as much as you want, but no added sugar or salt!!

Week 4 – You Little Cheater You!

That’s right! By week 4 you have earned your weekly cheat day.  Once a week you can enjoy whatever white flour food you desire, whether it be pizza or bread, it is your choice.  If you pair it with something fiber rich like veggies your body will metabolize the sugar better which helps control your weight.

Be careful with your cheat day, don’t go overboard or you may damage everything that you worked hard to overcome. The cheat day worked for me because, well, I’m human and I need a treat every once in awhile, but unlike years ago when I would eat the entire tray of brownies, now I just have a bite or two and I’m satisfied. It feels great.

Good luck on your Medifast Diet! This will be a great journey for you and you can do it!

Acai (pronounced ah-sigh-ee) berries have been making headlines as one of the healthiest foods on the planet. They’re supposed to be good for weight loss, anti-aging, and more. But can acai really help you lose weight, as the online ads promise? Medifast Health asked diet and nutrition experts for the truth about acai and weight loss.

Researchers have found the acai berry has antioxidants that may protect cells from damage caused by harmful molecules in the body called “free radicals,” and may possibly help against diseases such as heart disease and cancer. But when it comes to weight loss, the hype is ahead of the science, because the research evidence for such a connection is lacking. Even Oprah Winfrey has posted comments on her web site disassociating herself with acai products that claim to promote weight loss.

“Acai is a nutrient-rich source of antioxidants, much like many other fruits, but there is nothing magical about the fruit to cause weight loss,” says David Grotto, RD, author of 101 Foods That Could Save Your Life.

“There is not any single food, including the super-healthy acai berry, that can provide the solution to weight loss. To lose weight, you need to control calories with a healthy lifestyle approach that includes plenty of physical activity, nutritious foods, and adequate rest.”

No single “acai berry diet” exists. Instead, you’ll find advertisements for products such as “acai berry detox,” “acai burn,” “acai pure” and “acai berry edge,” promising quick weight loss. Some of the ads promise “450% more weight loss than dieting and exercise alone” and claim you can lose up to 20 pounds in one week.

According to some web sites selling acai products, acai’s fiber and essential fatty acid content contribute to its ability to “burn fat more efficiently, process food more quickly, cut down on cravings, and boost metabolism.” Detox acai products further promise to “cleanse” your system of fat and rid your body of “toxic buildup that is weighing you down.”

How can they make these claims? Unlike drugs, over-the-counter supplements and foods are not closely regulated, so some manufacturers can over-sell health benefits of their products.

Grotto does note that there is something unique about acai: It’s one of the few fruits, besides avocados, that contain monounsaturated fats (MUFAS).

While MUFAS may work to help keep you feeling satisfied if you include them in a calorie-controlled diet, the amount in acai is so small that you would need to consume large quantities to get enough MUFAs, he says. And not only would that be expensive, he says, it would add lots of extra calories. (MUFAS are also found in olives, avocados, nuts, seeds, dark chocolate, soybean, flax, and olive and sunflower oils.)

Beware ‘Free’ Trials of Acai Weight Loss Products

Not only has acai not been proven to have the weight loss powers claimed in some of the ads, consumer groups warn that people who sign up for a “free” trial of acai diet products can get burned.

The Center for Science in the Public Interest, a food and nutrition watchdog group, recently issued a warning that many companies offering free trials of acai diet products actually end up charging customers. Customers are asked to supply credit card information for shipping of the “free” sample, and some have immediately been hit with monthly charges of $80-$90.

The Better Business Bureau of Northern Indiana offered a similar warning against online ads for acai weight loss products.

What Is the Acai Berry?

Grown in the Amazon River basin in Brazil, acai is a deep purple berry that tastes like a combination of wild berries and chocolate.

The berry’s anthocyanin content gives it its rich purple color. Anthocyanins are powerful antioxidants that may protect the body against cancer, inflammation, diabetes, aging, neurological diseases, and bacterial infections.

A 4-ounce serving of pure acai contains about 100 calories, iron, calcium, fiber, vitamin A, and 6 grams of fat — but because the berries do not transport well, most food products sold commercially use only a small amount of pure acai. Acai is available in capsules, powdered, as frozen pulp, and in bottled smoothies and other drinks.

If you’re considering buying acai products, read the labels, because the drinks may contain lots of added sugars and calories. And, be prepared for sticker shock at the grocery store, as most acai products carry a hefty price.

“Products made from acai are expensive because 95% of the berry is seed, and only 5% is the skin used to make food and beverages,” says Grotto.

Keep in mind that you can get similarly antioxidant-rich whole fruits and vegetables for a fraction of the cost of acai, and in their natural form (without extra sugar or calories). Blueberries, blackberries, and raspberries are more economical choices that deliver similar health benefits, says Grotto.

The Bottom Line on Acai and Weight Loss

The bottom line, experts say, is that acai can be part of a weight loss plan that includes a calorie-controlled diet, but by itself, it’s just another fruit. If you really want to lose weight, experts say, choose an eating plan that you can stick with long-term, and be sure to get regular exercise.

On the today show this morning, the author of “Eat This! Not That!”, which is a great series, was on to give his grades of some of the fast food chains out there and this is what he had to say …

McDonald’s – B+. While the author claims that McDonald’s has gotten healthier in recent years, and while that may be true, they still aren’t that healthy. Take the Egg McMuffin. I don’t know one person who can eat one and feel full, so you end up eating two. Each is packed with 820mg of sodium. If you eat two you have already exceeded your daily allowance in sodium if you have cardiovascular issues. Sure it is just 300 calories, but you need to ensure the sodium levels are normal. They aren’t here.

Olive Garden – D+. They are very high in sodium and most of their dishes are 1,000+mg of sodium. But check this out, if you order the Chicken Parmigiana, you are getting not just 1,090 calories and 49g of fat, but you are getting 3,380mg of sodium! That is more than 1,000mg more than you should get ALL DAY LONG!!!  What is the calorie equivalent? Eating a dozen Rice Krispie treats!

Red Lobster – A-. The most improved award, as they received an F just four years ago. While their calorie counts are low, their sodium levels are still way too high. Their BBQ Shrimp and Scallops packs nearly 1,700mg of sodium. Sorry, but I just can’t recommend a dish where you get nearly a full day’s worth of sodium in an entree.

Chick-Fil-A – A-. They don’t have a single sandwich that goes over 600 calories. While true, calorie count isn’t everything, and one sandwich he praised, the Chargrilled Chicken Club has just 410 calories, but 1,350mg of sodium.

Chipolte – C-. They do a great job with fresh ingredients but their portion sizes are huge. Many of their burritos are over 1,000 calories.

Having a “no diet” solution can help people, but the bottom line is, this isn’t just about weight, it is about your health and you can’t have good health when you are injecting it with the sodium levels that the fast food industry delivers. Be careful out there.

Understanding what’s in the foods you buy is key to stocking a nutritious kitchen. Yet food labels are not always easy to decipher. What exactly are you getting when you buy “juice,” a “multigrain” bread, or a “low-fat food”?

Throw in terms like “fresh,” “no additives,” and “natural,” and the confusion meter rises. Though they look good on packages, these terms aren’t regulated, so they don’t necessarily mean a food is better for you.

If you’re confused by food labels, you’re not alone. A 2005 survey by AJ Nielsen & Co. found that half of consumers understood nutrition labels only “in part,” although 2 out of 10 said they consistently read them.

The secret to reading a food label is knowing what to look for. If you understand the label lingo, it’s not so difficult to make the healthiest purchases.

The Essential Information

The most important and reliable information on the label can be found on the nutrition facts panel and the ingredient listing.

Here is the information that’s most essential:

Calories. Despite all the talk about carbs and fat, calories are what counts for weight control. So the first thing to look for on a label is the number of calories per serving. The FDA’s new Calories Count program aims to make calorie information on labels easier to find by putting it in larger, bolder type.

Serving size and number of servings per container. This information is critical to understanding everything else on the label. My daughter was horrified when she realized that the ice-cream sandwich she regularly ate had twice the calories she thought it did. Her confusion arose because some manufacturers take what most of us would consider a single-serve container and call it two servings, hoping the numbers on the label will look better to consumers.

Dietary Fiber. It helps fill you up, and you need at least 25 grams daily. To be considered high in fiber, a food must contain least 5 grams per serving. Fruits, vegetables, and whole grains provide fiber.

Fat. Fat has more calories per gram than carbs or protein, and all fats have 9 calories/gram. Choose unsaturated fats whenever possible, and limit foods with saturated and trans fats (also called trans fatty acids). Manufacturers are required to list the amount of trans fat per serving starting Jan. 1, 2006, and this information is already showing up on labels. In the meantime, look for terms such as “partially hydrogenated” or “hydrogenated,” which indicate the product contains trans fats.

Sodium per serving. Sodium should be restricted to 2,300 mg per day (that’s less than 1 teaspoon of salt) for healthy adults, and 1,500 mg for those with health problems or family histories of high blood pressure. To reduce your sodium intake, choose less processed foods.

Sugar. It adds plenty of calories, and is often listed on the label in “alias” terms, like “high fructose corn syrup,” “dextrose,” “invert sugar,” “turbinado,” etc. Choose foods with less than 5 grams per serving to help control calories.

% Daily Value (% DV). This reflects the percentage of a certain nutrient that the food supplies, based on a 2,000 calorie diet. It gives you a rough idea of the food’s nutrient contribution to your diet. The nutrients highlighted in the % DV are a partial list, limited to those of concern to the typical American.

Ingredient List. Manufacturers are required to list all of the ingredients contained in the product by weight. A jar of tomato sauce with tomatoes as the first ingredient lets you know that tomatoes are the main ingredient. The spice or herb listed last is contained in the least amount. This information is critical for anyone who has allergies, and for prudent shoppers who want, say, more tomatoes than water, or whole grain as the leading ingredient.

The FDA sets specific rules for what food manufacturers can call “light,” “low,” “reduced,” “free,” and other food terms. Here’s the low-down on interpreting these terms:

• “Is organic food really better than conventional foods? Not necessarily.”
• “Healthy” food must be low in fat, with limited cholesterol and sodium.
• Anything labeled “free” must only contain tiny amounts of the ingredient in each serving. For example, “trans-fat free” or “fat-free” products can have only 0.5 mg of trans fats or fat; “cholesterol-free” foods can only have 2 milligrams of cholesterol and 2 grams of saturated fat.
• A serving of a food labeled “low sodium” can have a maximum of 140 milligrams of sodium.
• A serving of “low cholesterol” food can have a maximum of 20 milligrams of cholesterol and 2 grams of saturated fat.
• One serving of a “low-fat” food can have a maximum of 3 grams of fat.
• A serving of a “low-calorie” food can have a maximum of 40 calories.
• A serving of a food labeled “reduced” must have 25% less of the ingredient (such as fat) than a serving of the regular version.
• One serving of a “light” food must have 50% less fat or 1/3 fewer calories than the regular version.

Is ‘Organic’ Better?

The term “organic” has been one you can trust since 2002, when the U.S. Department of Agriculture established strict criteria for products claiming this distinction. Products declared organic must be produced without conventional pesticides, synthetic fertilizers, biotechnology, or ionizing radiation. “Organic” animals must be fed organic feed and not be injected with hormones or antibiotics.

But is organic food really better than conventional foods? Not necessarily. It depends on a number of factors, such as growing conditions, how the foods are stored, and which nutrients you’re looking for.

Organic foods have the same number of calories, fats, proteins and carbohydrates as their conventional counterparts. Their nutritional composition depends on the soil, climate, growing conditions, and the amount of time it took to get it from farm to table.

Eating a freshly picked piece of produce, organically grown or not, is the ultimate in good nutrition as time has the greatest impact on food quality. Certain fruits and vegetables grown without chemical pesticides may have higher levels of antioxidants. But there is not a striking difference in the nutritional quality of organic products vs. conventionally grown ones.

The real question: Is organic produce worth the extra cost?

Some people are adamant about having pesticide-free produce. I have seen the ravages of insect infestation and think pesticides are necessary to provide good crop yield. My strategy is to wash all produce carefully and enjoy the bounty of produce at a lower cost.

Keep in mind that the Environmental Protection Agency sets acceptable levels of pesticide residue for produce that are much higher than what is generally found on the foods we buy. The decision is yours.

Spend a lot of time thinking about when your last bowel movement was? Constipation is actually a pretty common gastrointestinal health problem. Up to 80 percent of people are estimated to suffer from it at some point during their lives. Taking measures to stay regular will make living more pleasant, and certain types of fibre can offer additional health benefits such as reducing your cholesterol.

While the frequency of bowel movements varies for everyone, generally, you are constipated if you pass stools fewer than three times per week, they are hard and dry and/or you need to strain to have a movement. The root cause of constipation is too much water absorption by the colon or slow colon muscle contractions. Here’s how to prevent this from happening. Remember to add fibre to your diet gradually to help alleviate gas and bloating.

• Eat a high fibre diet. Consuming a diet in high fibre foods, such as legumes (beans and lentils), fruit and vegetables, and whole-grain cereals and breads, will help you reach the 21 to 38 grams of fibre you need daily.
• Try fibre supplements. Over-the-counter fibre supplement products like Metamucil help keep stools soft and regular*. They may also help reduce your total cholesterol and low-density lipoprotein or LDL (the bad cholesterol) levels when taken with a low-fat diet**.
• Drink plenty of liquid. Staying hydrated is important for regularity, especially when you increase your fibre content -otherwise you may worsen constipation. Aim for up to eight glasses of caffeine-free fluid a day.
• Exercise regularly. Getting at least 30 minutes of exercise most days of the week – even walking – can help stimulate intestinal function. Of course, exercise is pivotal to maintaining a healthy weight, and has been shown to reduce risk for cardiovascular disease, depression and some cancers.
• Cut out low-fibre foods. You don’t want to counteract all the “roughage” you’re ingesting by loading up on foods that are high in fat and sugar, which tend to be low in fibre content. Avoid ice cream, cheese and processed foods, which can worsen constipation.
• Don’t wait to evacuate. Try not to delay nature’s call. When you delay the urge to have a bowel movement, more water is absorbed from your stool, causing it to become harder.

With a little planning, you can make sure to prevent the discomfort of constipation and reap the benefits of a healthier lifestyle, including a fibre-rich diet and more exercise. Incorporate the Medifast Diet into your healthier lifestyle and you’ll see even larger weight loss improvements!

* Use as directed. ** Consult a doctor if you are considering use of this product as part of a cholesterol-lowering program.

Now-a-days with all the talk about losing weight, eating too much fat or not enough protein, many restaurants have began gearing their menus toward a healthier way of eating. More people are becoming conscious about what they eat; therefore, finding items on the menus of their favorite restaurants is no longer difficult. Most restaurants will prepare foods the way you request without giving you an unwanted response like, “What, no butter on your potato, it won’t taste very good.” Many chefs nowadays have made substitutions in their cooking to keep the taste in the dishes.

Here is a list of some of your favorite types of restaurants and what to order, what to avoid and how to order to stay in your eating plans:

Mexican

Two very popular dishes when going out for Mexican food are chili rellenos and cheese enchiladas. These dishes should no longer be on your list if you want to eat healthy and not blow your eating plan. You would wind up getting more fat grams in that one meal than you are allowed all day. The main items to avoid at a Mexican Restaurant are: cheese, sour cream, avocado, flour tortillas, refried beans and the fried tortilla chips. If you know where you are going in advance, you can bring some baked chips along with you or ask the waitress for some steamed corn tortillas to dip into the salsa. Most salsa is fine to eat, but avoid the chili con queso dip as an appetizer (its loaded with fat). Remember, it’s not just the fat by itself you want to avoid, it is the fat with the carbohydrates. Here is a comparison of good choices vs. bad choices:

Typical Meal

• Chili con queso/chips
• Chili Rellenos
• Refried Beans
• Mexican rice (with lard)
• Gold Margarita

Better Choice

• Salsa with corn tortillas (steamed)
• Chicken Fajitas–use corn tortillas or 1 flour tortilla (if you can’t resist)
• Lettuce and tomato
• Black beans
• Mexican Rice (if no lard is used)
• Lite Margarita

Chinese

Beyond the contrary belief, Chinese food can be very healthy eating if you know how to order. Of course, just like many other types of food preparations, Chinese food is prepared with many types of oils. Some favorite Chinese dishes are battered and fried. Fried rice, egg rolls and Szechwan dishes with peanuts and almonds are extremely high in fat. The Chinese use steamed white rice and many vegetables in their dishes, so take advantage of these items. Here is an example of a popular meal versus what you should try next time:

Typical Meal

• Egg drop soup
• Egg roll
• Fried rice
• Kung Pao chicken

Better Choice

• Skip the soup–too high in sodium
• Steamed vegetable dumplings
• Steamed rice
• Steamed Shrimp or chicken with ginger sauce on the side
• Steamed vegetables

Italian

Now, this one may be your hardest meal to avoid the fat and high carbohydrates to keep your intake in balance. Your foods to avoid at Italian restaurants are cheese, sausage, high fat ground beef and cream sauces. The famous fettuccine alfredo is loaded with fat. Remember, just ordering pasta with marinara sauce (no protein) is a very high carbohydrate meal–usually 80-100 grams in the meal. If you want to keep your carbohydrate intake low and still get satisfied, order like this:

Typical Meal

• Fettuccine Alfredo
• Garlic Bread
• Salad with heavy oil dressing
• Red Wine

Better Choice

• Shrimp or scallops with angel hair pasta–marinara sauce
• 1 piece of bread (no garlic butter)
• Salad – green and tomatoes w/ red wine & vinegar dressing
• White wine spritzer

As you can see, out of the three types of meals you might choose to eat when dining out, you can still maintain your healthy eating habits and not have to “go off the plan” every time you go out to dinner. Do no let dining out be your excuse to over eat!!! Stay in control of your eating – You only have one body – Take care of it!

It is believed that certain foods and spices can help you boost your metabolism which in turn makes you into a fat burning machine. Of course exercise and proper diet is encouraged but if you can throw a little punch into your efficiency to burn fat then why not utilize some of nature’s edibles and enhance your work toward those fat burning goals. Of course many of these such as celery or grapefruit have not been scientifically proven to increase metabolism yet are still believed to help by natural practice. Apple cider vinegar is a favorite for many purposes but one of them being fat burning.

Vitamin C

Vitamin C is said to have a fat burning quality so by adding citrus fruits to your diet you are benefiting yourself in many other ways as well as the boost. Choices such as lemons, oranges, grapefruit and limes are excellent on their own or added to your foods. There are many recipes which utilize these items and the taste is a bonus. Don’t forget tomatoes which are also a fruit high in vitamin C.

Pectin is also a nutrient found in fruits such as apples and berries. Like the lecithin discussed below, this nutrient will help against fat absorption into the cells.

It is true that when bodybuilders are going through extreme leaning stages they eliminate fruits from their diets to some extent but many still eat fruits during the earlier stages of dieting and some will still have grapefruit right up to contest time. Do not over do the amounts you eat per day and you should be fine! 1 -2 pc of fruit per day is encouraged, filling the other 8-9 servings with vegetables for a total of 8-10 servings of fruits and veggies per day as per suggested by the government guidelines.

Soybeans

Soybeans and soy in general have been controversial in the media but soybeans are a source of lecithin which many people go out and buy in capsules at your local vitamin or health food store yet by eating soybeans you get some of this nutrient naturally. Lecithin is believed to help in the break down of fats in your system and block the cells from fat deposits.

Garlic

Garlic is a blood thinner but also seems to have the ability to break down fat. Most people can take it or leave it but by adding garlic to your diet, even in amounts you cannot detect, will help you in your fat burning goals and get a number of other benefits. Garlic is also a diuretic.

Essential Fatty Acids

Essential Fatty Acids are fats which ironically aid in fat burning and weight control. Products such as Omega oils (Udos), flax meal and flax seed oil, most nuts and seeds actually contain this (hemp, pumpkin, sunflower, primrose, olive, borage, pistachio, avocados and almonds) and are essential when you are trying to burn fat because the elimination of fat completely is unhealthy. You replace the bad fats with good ones!

Natural Diuretics

Natural diuretics can also help if you are the type to hold high amounts of water causing bloat. Dandelion is one plant which can be taken by capsule but many ethnic groups such as Europeans and Asians will eat the leaves of this plant steamed, boiled or with other foods which is very healthy. Green Tea is another wonder herb which is much more than tea and does many other things but additionally it helps boost the metabolism and is said to increase energy.

Kelp can be taken by capsule or consumed in its real form. Japanese use this in their foods and soups but in dry, cold and shredded form. Kelp is excellent in aiding in water loss.
Onions, pearl onions, shallots and leaks are a related food which are great natural diuretics and help make your food tastier. Cabbage, brussel sprouts asparagus, carrots, celery, beets, cucumber, radishes and lettuce are also said to aid in fat elimination by the minerals they individually carry which vary between them (magnesium, iodine, sulphur, asparagine, carotene, calcium, and iron).

Peppers

Peppers such as chilies, Cheyenne, and horseradish are also said to help aid in metabolism boost. All these items listed in this article have cleansing effects making them all ideal additions to your daily menu.