Committing yourself to the goal of losing weight is really a transformation of your lifestyle. Changing your diet and introducing exercise into your life are a daily challenge. There are several things that can derail you from the progress of achieving your goals. Stress and illness are two of the most common culprits that rob us of our hard earned hard-bodies, but have you ever considered some of those “healthy” foods you’ve just introduced to your newly nutritious lifestyle to be guilty themselves?

Some of the foods we perceive to be “good” for us also have the potential to jeopardize our diets. There are several foods we consider to be healthy, but are high in fat, sugar and/or calories! Foods like nuts and avocados are very nutritious, but also quite fattening. Other foods commonly thought to be beneficial are: protein bars, fruit juices which are high in sugar and salad dressings!

These foods, while still quite wholesome, can throw us off our path to a healthier life without us even being aware. And that’s the point. We need to be aware. Your number one weapon in the battle for a better body, better eating habits and ultimately a better lifestyle is knowing. Knowledge is power.

Become an expert on everything you put in your mouth. For example, if you are working out and find yourself hungry for a post-exercise snack, I suggest when you grab for that protein bar in your purse, break it in half and substitute the other with a piece of fruit. And don’t give up salads just yet. Rather than drowning them in calorie laden salad dressings… think about making your own which will allow for better portion control. Or, if you are out, ask for the dressing on the side so that you can dip at your preference.

Portion control and self-control are key! Avocados are my most favorite. I put it on everything. And they are very good for you… great for your skin and hair, rich in vitamin B and high in fiber. Unfortunately, they are also very fattening. Sure, it’s the good kind of fat… but with summer coming up, no fat is the good kind in a bikini. I won’t stop eating avocados. And I don’t suggest you do either. What I will do, and I suggest you do the same, is control my portions. My rule is to use only a quarter of a small avocado when preparing a meal for myself. And as far as the guacamole… better to spoon some on a plate rather than pillaging the bowl it’s served in. That way, again, I control how much I’m consuming.

Like I said, the quest for a healthier lifestyle is a lifelong commitment. A shift towards a more nutritious diet is essential and while it isn’t always easy, with knowledge, portion control and a lot of will power… you’ll surely be the victor! And eating well too.

Guest post by: Chris of Fatty Weight Loss where you can calculate how much physical activity you need daily with our workout calculator.

Eating fruits and vegetables can do some amazing things for your body: help stave off chronic diseases like heart disease, cancer, and diabetes, keep your skin healthy and your brain sharp, and help you lose weight without your feeling hungry. But the sad fact is that three out of four people don’t get close to five servings of fruits and vegetables a day, which is the minimum amount recommended by most health program.

If you count yourself among that majority, here are some tips to help you fit more of these nutritional powerhouses into your life!
•    Buy bags of pre-washed greens so you can make a salad in no time.
•    Keep blueberries, grapes in the freezer, and nibble on them while they’re still frozen.
•    Make an extra-large batch of vegetable soup. Freeze the leftovers in single-serving containers for easy, instant homemade lunches on busy days.
•    Keep the fruit in a basket — not only will you eat more but you’ll enjoy how it looks!
•    For a satisfying snack, spread some peanut butter on apple slices or a banana.
•    Take a half hour each week to cut up fresh fruits and veggies and store them in sealed containers. No one can resist a ready-to-eat fruit salad, and peppers, celery, and carrots are much more enticing when they are already washed and cut.
•    Visit your local farmers’ market. You’ll be amazed at the array of colorful, delicious produce you’ll find.

Make sure to eat at least two servings of fruit and three servings of vegetables every day.

There have a buzz of weight loss programs these last few years, from the safe to the downright dangerous. Americans have spent $33 billion annually in the hope to attain the perfect health and perfect figure. Yet, the obesity has increased steadily over the years. Companies producing these products, in the meantime have enjoyed the profits from the overwhelming and never ending demands for new improved products promising quick weight loss schemes without exercise and a change in healthy lifestyle.

What exactly is Carb Rotation Diet? This diet is developed by Jayson Hunter, who is a registered dietitian and the Head of Research & Development for Prograde Nutrition.

He has developed various diet plans for men and women for the past 10 years and finally came up with the Carb Rotation Diet plan which is suitable for the majority of healthy individuals, even diabetics looking for a balanced diet. This diet focuses on consumption of lean meats, nutrient-rich fruits and vegetables, fiber-rich carbohydrates, good fats and lots of water.

This diet is to be followed for 30 days and weight loss up to 15 lbs (for the really overweight) can be observed after the end of the month safely and healthily. He stresses on being realistic in your goals and to allow yourself to fall off the wagon without having to give up completely. I have been doing a version of this program for the last 3 years, and it works!

The Carb Rotation Diet evolves around the principle of alternating between a high, low and no carbohydrate diet daily by eating carefully selected groups of foods which are highlighted by Hunter in his book.

The concept behind this alternating type of eating is this:
Many low carb and low fat diets are detrimental to our health because it deprived the body of essential nutrients and energy, making the body switch itself into self-preservation mode. Why? This is because the system in our body perceives itself as being starved and automatically lowers the metabolism to conserve energy. That is why a person on this type of diet is often lethargic and will not be able to stay on it for very long. However, the weight loss is drastic and evident and that is why this diet is popular even today. It is even bad for health as the kidneys have to work overtime to assimilate all that protein.

The principles in the program are as follows: (The Carb Rotation Diet has a 3-day cycle)
Day 1 is a high carb / protein & vegetables day
Day 2 is a low carb / protein & vegetables day
Day 3 is a no carb / all protein & vegetables day.
Day 4-Day 6 is a repeat of Day 1 to Day 3

This is to ensure that the body’s metabolism is burning efficiently all day.

Eat Whole Grain Carbohydrates
Choose only wholegrain versions of bread, pasta and cereals to control insulin levels as large amounts of insulin promote fat storage. Eat sweet potatoes instead of white potatoes and stay away from the sauces. Eat brown or wild rice instead of white rice.

Eat Nutrient-Rich Vegetables
Limit starchy vegetables like corn to increase fiber intake. Fiber fills you up and promotes colon health. It also takes more energy to digest fibrous vegetables. The higher serving of vegetables you consume, the more weight loss you will achieve.

Consume Lean Protein
Learn to buy leaner cuts of beef and pork and choose white meats over dark meats for poultry. Seafood, including fatty fish like Salmon should be a regular part of the diet. Limit egg yolk but consume more egg whites daily. Select low or nonfat dairy products.

Consume Heart Friendly Fats
These are the polysatured & monosaturated fats. These fats protect the heart, cushion your organs and transport fat-soluble vitamins to your cells. Sources of good fats can be found in extra virgin olive oil, nuts, salmon and omega 3 supplements

Eat Frequently
We should target to eat 5-6 mini meals a day. Each meal should include a portion of carbs, proteins and vegetables and some fats.

Water
Drink 1 oz for every 2lbs of body weight. This will flush toxins out of your body, clear your skin and help you in your weight loss plan.

Exercise
Engage in strength training exercises for the whole body at least twice a week and add cardiovascular training for at least 20 minutes 3 times a week.

Personally and professionally for me, the whole concept of cycling your carbs makes sense providing you add exercise to the program to make the whole fat burning process effective.

I will leave you to decide if this program will work for you. If you try any new program, do it for at least 30 days to see the effects. Your body is the best indicator so listen to it.This program is a sound one which incorporates a variety of healthy food choices from all food groups. It won’t hurt to try it at least once.

I love pancakes, even more whole wheat pancakes. This is a great morning get up and go breakfast. You can make these ahead of time, refrigerate them or freeze them.

If you are in a hurry just grab a couple of them and you have the protein and complex carbohydrates, your body needs first thing in the morning, ready to go out the door.

Never leave home without your breakfast!

Ingredients:
1 1/2 cup whole wheat flour
2 scoops of protein powder
1 tsp. baking powder
2 egg whites
1 tbsp. coconut oil
1 cup fat-free milk
pinch of salt
1 cup fresh blueberries

Place all ingredients in a mixing bowl, except blueberries. Mix well. Fold in Blueberries.

Spray a nonstick skillet with cooking spray. Add pancake mixture to skillet and create approximately 5″ round pancake.

Once you see bubbles on top of pancake, flip and cook the other side. It should take approximately 2-3 minutes per side.

makes 9-10 (5″ pancakes) serving size 2-3 pancakes

Serve with natural organic maple syrup or sugar free syrup, and a big glass of fat-free milk.

Eating Clean is not a new concept. Those involved in any way with health, fitness or nutrition, from fitness competitors to personal trainers to health-conscious individuals, have known about eating clean for years.

There is NO weight loss or fitness goal which you can be achieved without first cleaning up your diet.  Changing your diet is one of the biggest challenges when faced with improving ones health.  A majority of people are used to eating highly processed foods on a regular basis and breaking away from that can be difficult.  The good news is, it isn’t impossible and once you make it a habit to eat clean, it becomes a part of your life.

Eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: “if man made it, don’t eat it.”

The Eat-Clean Diet: Fast Fat-Loss that lasts Forever!

A person that eats clean generally practices the following:
•    Eating 5 to 6 meals every 2 to 3 hours, to keep blood sugar level and prevent hunger.
•    Combining lean proteins and complex carbs at every meal.
•    Avoiding all over-processed and refined foods (sugar, white rice, and white flour).
•    Avoiding saturated and trans fat, instead consuming healthy fats.
•    Avoiding soda and other sugary juices and drinks.
•    Avoiding high-calorie, zero nutrient foods (i.e., junk food).
•    Eating proper portion sizes.
•    Drinking at least 8 cups of water every day.

Eating clean can be a major transition for a majority of people due to addictions to sugar, white bread, and fast food. It takes discipline in order to make eating clean a habit but it is possible and has so many long-term health benefits.
There are many health benefits to eating clean, including:
•    Fat loss
•    Weight loss
•    Increased energy
•    Clearer skin
•    Shinier hair
•    Better sleep
•    Increased mental well-being

Clean eating is not complicated, nor is it expensive. Oftentimes it is actually cheaper to buy clean eating foods than it is to buy prepackaged, processed foods. Although it is less expensive to eat clean and nutritious foods, it does require more time in the kitchen planning and cooking meals.

The Eat-Clean Diet Cookbook: Great-Tasting Recipes That Keep You Lean! [EAT CLEAN DIET CKBK]

The Eat-Clean Diet for Family and Kids: Simple Strategies for Lasting Health & Fitness [EAT CLEAN DIET FOR FAMILY & KI]

Holly Rigsby personal trainer and author of “Fit Yummy Mummy”, gives you a food label crash course. Food product manufactures use some pretty clever marketing. But they are no match for Holly and guest star, Tyler Rigsby, as they show you what to watch out for at the grocery store!
Key Point: Food products are not always what they seem and you need to be careful which ones you choose. For example, many peanut butters are loaded with hydrogenated oils and sugar. Some spaghetti sauces have more than 10 grams of sugar per small serving. “Healthy” low calorie dressings often include high fructose corn syrup. Even if it’s fat-free, it can still be high in calories because of all the sugar added. And those products that are sugar-free, are often jam-packed with hydrogenated fats. Take the time to check the labels and choose wisely.

If unable to watch video click here

More information on Holly Rigsby and her program, click here: Fit Mummy Yummy

1. Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the “instant” variety, so it’s worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2. Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you’d get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3. Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you’re not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4. Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5. Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6. Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7. Beans. The fiber in beans increases CCK, a digestive hormone that’s a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8. Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9. Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.
10. Shakeology. If you haven’t tried Shakeology® yet, you’re missing out on one of the tastiest, most filling choices around. The whole-food ingredients in Shakeology—like whey protein, amino acids, digestive enzymes, and antioxidants—help you feel great, curb cravings, and reduce hunger. Order it through your Beachbody® Coach to reduce your appetite and stay full longer with fewer calories. It’s a meal that tastes like dessert.

By Whitney Provost

Coconut is a highly nutritious food that can be very beneficial in a gluten free kitchen. Coconut is naturally gluten free, contains healthy oil, fiber, vitamins, and minerals.

My Coconut Macaroons are made of 3 simple ingredients:  coconut flakes, honey, and egg whites.  So simple you could make them at home. Perfect for those short on time in the kitchen!

Basic Macaroons:
3 cups unsweetened shredded  coconut
6 egg whites
3/4 cup or honey
pinch of salt

optional:
add 1/4 cup  (blueberries, cranberries, almonds, raisins)

Spray a cookie sheet with nonstick spray and preheat the oven to 400 degrees. Mix the coconut, honey, and egg whites in a large bowl. Stir in any add-ins you want to use, blueberries, cranberries, almonds, raisins. Spoon onto the cookie sheet in little balls and bake for 10-12 minutes or until the tops are golden brown.

When it comes to weight loss, one of the biggest challenges is managing our appetites. We eat for so many reasons, in addition to hunger, that it can be really tough to get a sense of fullness and contentment while trimming calories (which is a fact of life when it comes to losing weight). So, how about a little refresher on how to eat more food while still saving calories?

It’s all about fiber, water and air.
When these are in the foods you choose, you’ll get automatic “calorie dilution.” Since fiber, water and air have no digestible calories, you’ll get a “bulking up” of the food volume you eat, without adding any extra calories. Here are some of my favorites.

Fresh fruits and vegetables
These are double-duty foods, and contain lots of fiber and water. Most diet plans have raw vegetables on the “unlimited” list. (The only exclusions are the low-water, starchy veggies like corn, peas and potatoes.) Salad greens and colorful fruits and vegetables carry water and fiber to give you a boost in stomach distension (filling up!) — which is translated into a greater sense of fullness for you. Shop local and seasonal for best prices, and consider frozen veggies (skip the sauces) for best savings.

Whole grains
Aim for fiber-rich products to give you greater fullness on a smaller serving. That’s the key to whole grains and weight control. Choose 100% percent whole wheat in small sizes — mini pitas, thinly sliced bread. And don’t forget about brown rice, quinoa and couscous. Think high-fiber, low-sugar cereals with skim milk, or plain, as a snack. If you won’t consider whole grains, look for white flour products with extra fiber added.

Popcorn
The key calorie dilution here comes from air. The pop in popcorn “fluffs” up the product, and provides volume without extra calories. So, you get a lot more to eat compared with regular corn. Look for 100-calorie air-popped microwaveable bags, and skip the flavored varieties that add lots of extra calories and fat.

Beverages: Non-alcoholic and alcoholic
Liquids are a great filler, but adding air (carbonation) that gives you some fizz will slow down your rate of drinking, and also give added volume without calories. For non-alcoholic choices, think seltzer, club soda or diet soda. When it comes to alcoholic drinks, try sparkling wine, or a wine spritzer (wine and seltzer). The fizz of a light beer makes you drink it slower — and is more “filling” for most people, so you can limit your consumption with less trouble.

Soups
Whether hot or cold, soup is a great alternate to start a meal, to help take the edge off your hunger. This occurs when you get a small sense of fullness from the fiber and water of soups, which allows you better control when eating your main dish. You’re just not as hungry when the main dish comes, since you get a satiety boost from the soup.

Soups are a great alternate to salads — which many people also use as an appetizer (that can get a bit tiring). Stick with chunky vegetable soups, or gazpacho, and limit cream- and noodle-based soups. Create (or purchase) your own “cream” soups using vegetable purees; try Imagine brand, in a box, for a ready-to-eat bowl.

Thanks to Madelyn Fernstrom for this great information.

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I learned this way of making rice years ago from one of my fellow firefighters at the fire house. It truly does make absolutely perfect brown rice every time! Never gummy. Brown rice differs from white rice in one major way—the outside bran is intact, making it more fibrous, nutritious, and flavorful than white rice. It also takes longer to cook.

Many people have trouble cooking brown rice and having it turn out just right, since it can be more temperamental than white rice. There are also many different ways to prepare it.

Here’s the most efficient way I found to cook brown rice on a stove. It takes about 35 minutes from when you start to when you’re eating (which is pretty good for brown rice). This method works for both short grain and long grain brown rice. I prefer long grain.

Here are the instructions:

• Fill a medium size pot with salted water.
• Set the heat to maximum, and bring the water to a boil uncovered. Add rice according to the amount you will need for your family.
• Boil the rice for 30 minutes just like if you where cooking pasta. (Set your timer). After allotted time, check for desired results. If it is still too firm, cook and additional 5-10 minutes. Drain rice in sink with a colander. Pour rice into serving platter.
• Eat and enjoy.