MAKAN PISANG UNTUK DIET

PISANG memang sering dijadikan buah pencuci mulut kerana ia antara buah tempatan yang mudah didapati di mana-mana. Hinggakan di kedai mamak pun kita boleh nampak pisang diletakkan bersebelahan dengan telur separuh masak bagi memudahkan kita mendapatkannya. Secara amnya, kandungan potasium pisang menyebabkan ia disyorkan oleh para doktor untuk pesakit yang kekurangan sumber itu.

Untuk info, sebiji pisang sepanjang 22 sentimeter (sm) mengandungi 600 miligram potasium. Menurut Penolong Setiausaha Persatuan Pakar Diet Malaysia yang saya baca dari akhbar kosmo, kajian makmal menunjukkan pisang mengandungi kanji sebanyak 20 peratus dan gula satu peratus.

Tambahan lagi jika pisang berubah warna menjadi kuning dan sedia untuk dimakan, kandungan gula akan terpecah kepada 66 peratus sukrosa, 14 peratus fraktosa, dan 20 peratus glukosa. Secara umum, pisang bebas daripada lemak, kandungan garamnya rendah serta kaya dengan vitamin serta potasium. Ini menyebabkan semua jenis pisang dikategorikan sebagai berkhasiat.

Dalam bidang perubatan di Thailand, pisang dianggap penting dalam bidang perubatan. Misalnya, wanita hamil digalakkan oleh doktor untuk makan pisang bagi memudahkan proses bersalin. Ia juga membekalkan tenaga bagi melawan dan menyembuhkan penyakit.

Khasiat Pisang

Beberapa kajian antarabangsa mendapati hampir 15 jenis masalah kesihatan boleh dikurangkan dengan memakan pisang.

• Penyakit anemia iaitu kekurangan hemoglobin dalam darah boleh diatasi dengan memakan pisang kerana ia membantu meningkatkan pembentukan hemoglobin.
• Kandungan potasium tinggi dalam pisang turut menolong merendahkan tekanan darah serta mengurangkan risiko strok.
• Selain itu, kandungan fibernya yang tinggi dapat membantu masalah pembuangan air besar secara normal setiap hari.
• Ia turut mengurangkan tekanan kerana sejenis protein dikenali sebagai Trytophan yang ada di dalamnya membantu menenangkan fikiran serta otak orang yang berada dalam tekanan.
• Bagi orang yang bergelut dengan penyakit ketakutan, obesiti dan tabiat rokok, digalakkan mengamalkan pemakanan pisang dan mereka dipercayai mampu bebas daripada masalah itu secara beransur-ansur.
• Kajian turut membuktikan bahawa seseorang yang berdepan masalah mabuk hamil khususnya wanita yang berasa mual dan muntah pada beberapa bulan pertama kehamilan, boleh mengambil pisang untuk mengelak masalah itu.
• Di samping itu, mereka yang menghadapi masalah kegemukan akibat tekanan di tempat kerja boleh diatasi dengan memakan pisang setiap dua jam.
• Ia dapat membantu menghilangkan tekanan kerja selain mengawal kandungan gula dalam darah. Bahagian dalam kulit pisang pula membantu memulihkan kegatalan akibat gigitan nyamuk.

Apa yang penting, kita perlu memberi tumpuan pada kesihatan dengan mengamalkan tabiat makan pisang.
Bagi anak-anak, kita sangat mudah untuk menyuruh mereka makan pisang kerana ia manis dan lembut. Ia boleh disediakan dalam bentuk kek, mufin dan roti pisang.

Selain itu, cara mudah dan lazat untuk menurunkan berat badan adalah dengan memanfatkan pisang. Diet dengan pisang dapat membantu mengurangkan nafsu makan. Selain detoksifikasi tubuh, pisang juga meningkatkan tingkat metabolisme yang akan menjadikan kita sihat.

6 WEIRD WAYS TO CRUSH CRAVINGS

Some of these are a little “wacky”… but boy oh boy do they work!

Weird Way #1: Brush your teeth.

Believe it or not, brushing your teeth actually kills cravings. Don’t know a scientific reason for this, but  from experience that after  “scrub  choppers” will lose the desire to eat. What’s more, food tastes strange right after brushing—probably because ingredients in the toothpaste bind to the sugar receptors in the mouth—will tend to lose appetite. (Be sure to brush your tongue and inside your cheeks and the roof of your mouth for an even stronger effect.)

Weird Way #2: Drink like a fish.

Many people battle “false food cravings” that are really THIRST cravings. (So True) Many times your brain detects that you are low on water and it sends out a craving signal for you to drink more water, but this signal is misinterpreted as hunger.

Divide your body-weight in half and drink that many ounces of water each day. For example,  weigh 180 pounds so I shoot for 90 ounces of water consumption each day. It helps to fight cravings in a big way. Try it!

Weird Way #3: Sniff peanut butter.

Studies have shown that when research subjects sniffed peanut butter or peppermint extract their cravings dramatically reduced. The reason, these smells my cause the brain to release certain neurotransmitters responsible for controlling hunger. Sniff and get slim… weird, huh?

Weird Way #4: Sleep like a baby.

Exhaustion makes cowards of us all. There are countless stories of men and women who were experiencing great weight loss results until they ran themselves ragged, got overly hungry, and woke up 10 pounds heavier with a slew of empty pizza boxes surrounding them. Make rest a priority. Suggest at least eight hours a night and moments of planned relaxation throughout the day.

Weird Way #5: Chew gum.

Don’t know why it works exactly… but popping some sugarless chewing gum will get a craving almost instantly calms my cravings. I do this after a meal, too, when I’m craving something sweet for dessert.

Weird Way #6: Eat more fiber.

Did you know that fiber (along with fats and proteins) fights cravings by slowing down the absorption of sugar in the body? Yep…Shoot for 30 or more grams of fiber per day to kill cravings.

Here are some of my favorite high-fiber foods: 

• Barley has 12 grams per 1/2 cup
• Beans like black beans, navy beans, refried, and lima beans all have 6 or more grams per1/2 cup
• Bran cereal has 13 grams per 1/3 to 1/2 cup
• Peas have more than 9 grams per 1/2 cup
• Strawberries have 4 grams per cup and raspberries have more than 5, and blackberries have more than 7 grams
• Broccoli has 7 grams per 3/4 cooked cup
• Oatmeal has 7 grams per 3/4 cup
• Apples have 4 grams of fiber in the form of pectin

Add a few of these tricks to your day to get your cravings under control.

I always say that fruit juice causes cravings because of its high sugar
content. However, there is a rather odd exception. It’s not a fruit juice exactly, but it does taste like grape juice… and the crazy thing is, research indicates one of its key ingredients can help you drop body flab up to 327% faster…

THIS TASTY SATURATED SHRINK YOUR WAIST

You probably think you know all there is to know about saturated fats… those “bad” fats that are linked to high cholesterol and heart disease, and certainly shouldn’t be included in your diet if you want to lose flab, or even maintain your shape.

But what if what you’ve been told is not the whole picture… and saturated fats could actually have a healthy place in your diet?

And just imagine for a second if those same fats that have been demonized by nutritionists and public health agencies alike could actually help to boost your metabolism and promote fat loss, along with other healthy effects…

Well, you can stop imagining now because this isn’t a dream; it’s reality, and you can get all of these benefits and more just by adding coconut oil to your eating plan.

Coconut Oil is a Healthy Saturated Fat

While most saturated fats come from animal products (butter, meat, dairy, etc.), coconut oil is unique in that it’s a saturated fat that comes from a plant source (coconuts, obviously!). Many types of oils, such as vegetable oils and lard are rich in long-chain fatty acids (LCFAs), but coconut oil is again unique because it’s rich in medium-chain fatty acids (MCFAs).

So, you ask, “Why does this matter?”

Because MCFAs are little nutritional powerhouses that are not only easily digested and utilized by your cells, they produce benefits that are almost unheard of… like stimulating your metabolism and helping you lose the pounds. That’s right: research has proven that MCFAs:
    “… aid in the prevention of obesity or potentially stimulate weight loss." ⁱ

For Real… Coconut Oil Can Help You Burn Fat

Let’s say you’re following a healthy diet and exercising but are looking for an extra fat-loss boost. This was the scenario in one study, in which 40 obese women started eating right and walking, then were given either soybean oil or coconut oil (about 2 tablespoons a day) for 12 weeks.ⁱⁱ

That one varying factor made a huge difference, with the coconut oil group benefiting from a reduction in abdominal obesity and waist size that the soybean oil group did not get.

The coconut oil group had other benefits as well, like higher levels of HDL (good) cholesterol (which actually decreased in the soybean oil group).

Guys, this applies to you, too, as separate research has shown that when 20 obese men added coconut oil to their eating programs (this time for only four weeks), their waists shrunk by nearly 3 cm on average (not to shabby for doing nothing other than eating a delicious tropical oil… ).ⁱⁱⁱ

Animal studies have even shown that overfeeding rats a diet that contained 45% of the fat as MCFAs (the kind in coconut oil) gained less weight and had smaller fat deposits than rats fed LCFAs (the kind in vegetable oils).^iv So this is one oil you do not need to feel guilty about adding to your meals.

Polynesian Islanders Have Very Low Rates of Heart Disease…

They also eat a lot of coconuts, and there is reason to believe that the coconut milk, meat and oil, which makes up anywhere from 34% to 63% of their total caloric intake, is providing a protective effect for their hearts^v -- or at the very least was certainly not harming them the way saturated fats “should” (if you listen to conventional nutritional dogma).

Despite being a “saturated fat,” coconut oil has been found to lower total cholesterol, triglycerides, phospholipids and LDL (bad) cholesterol – all of which could be beneficial for your heart health.^vi

One other tidbit you can use to impress your friends: coconut oil contains lauric acid, which your body converts into monolaurin; it’s a fantastic virus-, fungal- and bacteria-fighting substance. The only other natural source is in breast milk, which helps babies fight off infections. If you eat coconut oil, you get these awesome infection-fighting benefits, too.

Extra Virgin, Unrefined… What to Look for in a Coconut Oil

You need to watch out for the cheap refined coconut oils sold at many supermarkets, as many of these use a chemical distillation process, may contain unsavory coconut additives (like bleached, dried coconut flakes) or may even contain hydrogenated oils!

In other words, they’re a total waste of your time…

The best coconut oil will be in its raw, unrefined form, and will state “virgin” or “extra virgin” on the label. These oils are generally made from the first pressing of fresh coconut, without any chemicals or other additives.

Only unrefined, virgin/extra virgin coconut oils will have the fresh coconut taste (refined oils get the flavor taken out) and should be made from fresh (not dried) coconuts. Ideally, look for an organic oil as well that will be free of chemicals like fertilizers and pesticides.

Coconut oil is an excellent oil for cooking, being exceptionally heat-stable and not prone to damage from even high-heat cooking (unlike olive oil or vegetable oil). But if you’re looking to consume enough coconut oil to get the maximum benefits, the consensus is anywhere from 2 to 3.5 tablespoons, daily. If you’ve never had coconut oil before, start with a small amount and work your way up to this gradually.

SNEAKIEST FEMALE FAT BURNING TRICK..EVER! (TIPS)

Fat is one thing... but CELLULITE is a completely different story!

Have you been finding that despite your best efforts to take off the
weight, you're still left with saggy, dimpled skin?

Well here's a "Hollywood secret" for getting rid of that disgusting
extra jiggle...

... coffee grinds!

Actresses use the technique I'm going to tell you about religiously
to keep their thighs tight and toned for filming those sexy movie
scenes without embarrassment.

Here's what to do...

1. Take about a half cup or so of yesterday's USED coffee grinds
(NOT decaffeinated!) and mix them together with just a little bit of
baby oil and put the mixture in an old nylon stocking.

(If you don't drink coffee, ask your neighbors or friends to give you
theirs and just tell them you're using it for "compost fertilizer"!
Sneaky, eh? ;-)

2. About 10 minutes before getting into the shower, vigorously rub
the coffee grind mixture over your "trouble areas" like your hips, butt,
belly, or thighs.

3. Let the mixture sit for 10 minutes and then rinse it off in the shower.

4. Do this a couple of times a week and start watching your skin get
tighter and more toned as you continue your fatburning efforts.

Here's why it works...

First, let me tell you that dermatology researchers are already using
caffeine in the most advanced cellulite creams so this is backed by
hard science.

By vigorously rubbing your skin with the mixture, you increase
circulation to your skin while at the same time, taking advantage of
the coffee's caffeine content to start melting the fat from the outside in.

Plus, the gritty texture of the coffee grinds work like a mild sugar scrub,
exfoliating the skin and promoting better circulation and rejuvenation
while the baby oil actually "plumps up" the skin cells for smoother looking
skin.

Some women have even reported seeing instant results with tighter,
toned skin!

TASTY FRIED CHICKEN FOR A FLAT BELLY [Recipe]

I LOVE fried chicken. But I love being lean and fit more.


 Fortunately, you can enjoy both with this delicious fried chicken recipe below. It's baked actually, but it definitely tastes fried.

 And it's covered in this amazing BBQ sauce recipe that has HALF the sugar and calories, but is just as sweet.


 You (and your kids) will absolutely LOVE this chicken recipe and it's 100% Guilt-Free because it has 20 grams of protein, 5 grams of fiber, only 3 grams of fat and sugar, and just 142 calories per piece.


 Print this now, thank me later...


Chicken Ingredients


 - 3 lbs skinless, boneless chicken breast - cut into 1 inch strips
 - 3 cups high fiber, low sugar cereal (e.g., Kellogg's Wheat Bran Flakes), crushed
 - 2 teaspoons garlic pepper seasoning
 - 2 cups nonfat milk (almond milk works well too)
 - 4 egg whites


BBQ Sauce Ingredients


 - 1 6-oz can tomato paste
 - 1 12-oz can of sugar-free soda (sweetened with stevia, such as cola flavor of Zevia)
 - 1/4 cup low-sugar catsup (e.g., Organicville)
 - 3 tablespoon mustard
 - 1 tablespoon Worcestershire sauce
 - 1 pinch ground cloves
 - 1 small onion, minced
 - Hot sauce to taste


Directions


 1. Preheat oven to 350 degrees. Spray a baking sheet with nonstick cooking spray.
 2. In a shallow dish, stir together the crushed cereal and garlic pepper.
 3. Combine all "BBQ Sauce" ingredients and simmer over medium heat for 20-30 minutes.
 4. In a separate bowl, whisk together the milk, BBQ sauce, and egg whites.
 5. Coat chicken with the cereal/pepper mixture, then dip into the milk/sauce mixture. Then dip in the cereal/pepper mixture again.
 6. Place chicken strips on the prepared baking sheet.
 7. Bake for 30 minutes in the preheated oven, or until golden brown on one side. Turn over, and continue to cook until golden on the other side.


 How would you like to know how to use all these fun foods to actually burn fat rather than pack it on? Because you can...


 Start the with recipes and foods that will make you and everyone else smile at the table and in front of the mirror.

HOW TO DROP 10 LBS IN 4 WEEKS

TIP #1. Before you eat breakfast (and it's vitally important to eat breakfast to get your calorie burning metabolism started), go for a brisk walk around your block for 20 to 30 minutes (or on a treadmill). And then wait until after you shower to eat.

    Did you know your body will burn DOUBLE the fat if you exercise before eating in the morning? It's true. Why? Your blood sugar levels are lower in the morning so your body will dip into your fat stores faster. It's a great trick you should try right away.

    TIP #2. Before or during your walk, drink 24 oz of pure, fresh water to hydrate your body. Your body confuses thirst for hunger so it's important to drink water all day long. What's more, if your body isn't properly hydrated, you won't burn the fat as efficiently as you could. It takes water to burn the fat believe it or not.

    TIP #3. Limit the white carbs. If you replace the white rice, white potatoes, white bread and white sugar you eat with unprocessed whole grains and veggies, you will really start to see a rapid reduction in body fat. This is because your body will be producing less of a fat storing hormone called insulin. Not to mention that you'll naturally be eating fewer carb calories.

    Now speaking of carbs, the plain and simple truth is that certain carbohydrates–especially the "bad" ones like those found in soft drinks, candy bars, ice cream, donuts, cinnamon rolls, milk chocolate, sugary cereals and all those tempting foods–are actually ADDICTIVE to certain parts of your brain. This makes following tip #3 above VERY difficult for a lot of people.

    This is why (no matter how hard they try), some people just can't stop eating these types of foods. And it has nothing to do with willpower. But it has EVERYTHING to do with your brain craving these foods and sending out constant signals for you to eat them.

    Why?

    Because these addictive foods calm us when we're anxious, energize us when we feel down, and make us feel good... at least for a little while. It's like we become slaves to sweets.

Firm up and Enhance Your Breast By Diet.

You should eat healthy amounts of food. Eating at least three healthy and well-balanced meals per day is the first step to healthy breast cellular growth. One cannot produce new breast tissues without first being able to produce healthy cells. Proper nutrition is necessary for the body to work to its fullest potential.

Avoid caffeine. Caffeine creates physiological effects on the body including the blood vessels in the head and brain. When you quit or lessen consuming coffee, the body goes through withdrawal, resulting symptoms such as headaches. This will only last for a few days, and then the headaches will subside.

Avoid any carbonated drinks such as beer, champagne, or fizzy wine coolers. Also, avoid any mixed drinks containing 7up, Coke, or any other soft drinks.
Get enough sleep. Sleep at least seven hours per night, and avoid extreme stress. This is necessary for successful cellular renewal that happens at immense speed in your body.

Than you should Exercises or apply Herbal remedy.

Swimming is a superb exercise for bust shape. It exercises the breast muscles considerably against resistance of the water and this really can do wonders to your shape. Breast requires maximum attention especially after delivery. Since it is not advisable to do heavy exercise one should start taking light ones like palm pressing. Kneel down and press your palms in (similar Thai praying) pose in the center of chest so that the tissues around the breasts are under full pressure exhale slowly and release the pressure.
For breast-feeding mothers also have to take extra care, the Breasts sag if sitting or reclining in a faulty posture. Breastfeeding sitting position will be with the child in lap and your hand under baby head so as to lift and keep a steady position. Press the nipples immediately after breastfeeding and remove any remaining milk with a couple of jerks. This gives lightness and freshness to the breasts. Bathe the breasts with hot and cold water simultaneously to ensure rapid blood circulation. Sprinkle hot water and then cold four or five times alternately.

When breasts start sagging due to aging or poor health, the women require a balanced diet. Inclusion of protein, carbohydrates, fats, vitamins, calcium, salts, and minerals in sufficient quantities is essential. Some herbal supplements are very safe to make breasts lift up and firmer, however do ensure these supplements carried needful safety certification with approval from your local Health Ministr

20 SUPER FOODS FOR WEIGHT LOSSs

It's time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving your calorie burn and curbing cravings. We consulted top experts for the best picks and asked leading chefs for easy, tasty ways to prepare them. Add these eats to your plate today and you'll be slimmer and healthier in no time! 

1. Steak 
Beef has a rep as a diet buster, but eating it may help you peel off pounds.Try to consume local organic beef; it's healthier for you and the environment. 

How to Eat More: Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas. 

2. Eggs 
Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches. 

How to Eat More: Omelets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe: Vegetable Frittata 

3. Kale 
Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. 

How to Eat More: Mix chopped raw kale into cooked black beans. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa. 

4. Oats 
All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving. 

How to Eat More: "Instead of using breadcrumbs, add oats to meat loaf-about 1 cup for a recipe that serves eight," Iserloh recommends. Or try her recipe for turkey and oatmeal meatballs. 

5. Lentils 
Lentils are a bona fide belly flattener. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. 

How to Eat More: There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. "Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether." 

6. Goji berries 
These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 3-5 per tablespoon. 

How to Eat More: Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt. 

7. Wild salmon 
Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity-which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants. 

Eat more You don't need to do much to enhance salmon's taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side." 

8. Apples 
An apple a day can keep weight gain at bay. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape." 

How to Eat More: Apples are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes. 

9. Buckwheat pasta 
Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and, unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff." 

How to Eat More: Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. Or make buckwheat crepes using our tasty recipe. 

10. Blueberries 
All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup. 

How to Eat More: Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt, Iserloh recommends. 

11. Almond butter 
Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice. 

How to Eat More: Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein. 

12. Pomegranates 
The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet. 

How to Eat More: Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. "Use them in salads instead of nuts," Iserloh says. "They're especially delicious on raw baby spinach with lemon-poppy seed dressing." For another take on the seeds, use our easy recipe for sweet and spicy pomegranate salsa. 

13. Chiles 
One reason to spice up your meals: You'll crank up your metabolism. "A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles," Zuckerbrot explains. 

How to Eat More: Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh, Krieger says. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy. 

14. Greek yogurt 
Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. 

How to Eat More: "Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice," Krieger says. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions. 

15. Quinoa 
Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says. 

How to Eat More: Serve quinoa instead of rice with stir-fries, or try Krieger's take on a scrumptious hot breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts. 

16. Sardines 
These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn't appeal to you, "soak them in milk for an hour; it will remove any trace of fishiness," Iserloh says. 

How to Eat More: "Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing," Iserloh says. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil. 

17. Tarragon 
You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings.Plus, tarragon lends a sweet, licorice-like flavor to bland foods. 

How to Eat More: Rub 2 tbsp dried tarragon on salt">chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel's Chèvre, a fromagerie in Sonoma, California. 

18. Parmesan 
Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. 

How to Eat More: "Grate Parmesan over roasted vegetables," Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear. 

19. Avocado 
Don't let the fat content of an avocado (29 grams) scare you-that's what makes it a top weight loss food, Kraus says. "The heart-healthy monounsaturated fat it contains increases satiety," she says. And it's terrific summer party food. 

How to Eat More: Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions. One easy way to do it: Try Wholly Guacamole's 100-calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They're easy to pack in your lunch and pair with chopped vegetables. 

20. Olive oil 
Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. "Research shows it has anti-inflammatory properties," Kraus says. Chronic inflammation in the body is linked to metabolic syndrome. 

How to Eat More: Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sauteed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall. 

BURN 200% MORE FAT… In HALF The Time

I can already hear the moans and groans coming from some of my readers who really DISLIKE any form of exercise.

I can hear the excuses piling up already, but remember… excuses are, well… just that, excuses.

But what if I told you that there is a way to at least DOUBLE your results from exercise while reducing the time it takes to “get ‘er done”… would you be interested?

Here’s the scoop: Researchers have found you can dramatically boost your metabolism, not only during your workout, but also for hours afterwards when you change the pace or intensity of an exercise. It’s true.

With that in mind, whatever you do, do not remain at one pace during your entire aerobic session. For example, when I’m on the treadmill, exercise bike, or stair climber… I like to start by moving at a moderate pace for a minute, then I work up to a jog for a minute, then I sprint for a minute…and repeat the sequence. It really breaks things up, burns a lot of calories, and the workout is over before I know it.

(Note: If you can’t sprint that’s fine. You can still change your intensity level from low to medium to high.)

Just remember to go slow, medium, and fast for each minute until your time is up.

Make no mistake, you can burn a lot more calories in 20 to 30 minutes of varied-intensity aerobics then an hour of slow-motion movement.

And fast results match my overall philosophy when it comes to transforming bodies. I want maximum results in minimum time… and I’m sure you do too. After all, why take a year to transform your body when you can achieve the same results in 12 weeks or less?

What’s more, a constant variation in pace and activity type really keeps me motivated. It’s also a great way to burn body fat because you’re constantly challenging yourself rather than settling into a boring pace. Your heart will be pumping and you’ll practically feel the fat melting off your body with each drop of sweat. Try it for yourself—you’ll know what I’m talking about.

Remember, if you’re a beginner who hasn’t exercised in a while, take it easy for the first few sessions when starting up again. Maybe you’ll only be able to start with five minutes. If so, don’t worry! You can build your way up as you go along. Just remember to push yourself so you really burn that unattractive body fat.

What’s more, you may not realize that your body releases all kinds of feel-good hormones when you exercise.

At first you won’t be in tune with these feelings because your body isn’t used to moving intensely. But soon this exercise will become a very uplifting experience. You’ll crave aerobic activity, and it will act almost like a jackhammer, blasting away old food cravings and addictions.

Furthermore, you’ll soon find that your stress levels decrease significantly, depression lifts, you’ll be happier, and you’ll begin to think more clearly. Exercise has been proven to stimulate brain activity; think of your mind lighting up like a Christmas tree. It’s an amazing miracle that most of us have taken for granted at some point in our lives… but not anymore!

Consider this: Our bodies were designed to move. But when we don’t use our bodies like they were designed, we start to feel badly and our bodies start to look bad. The old maxim “If you don’t use it, you’ll lose it” really is true. It’s a good thing we have the ability to regain what we once lost even after decades of inactivity and abuse. When it comes to exercise, the human body is a truly amazing machine that adapts to the challenges placed before it.

Here’s another tip:  I want to recommend that you try to exercise first thing in the morning before you eat breakfast. After fasting overnight your body’s blood sugar levels will be naturally lowered. Therefore, when you start exercising, your body will be forced to dip into your stubborn fat cells to fuel your movement instead of burning the blood sugar from foods you’ve recently eaten.

By doing this one simple trick, you can burn fat up to 300 percent faster than you could if you performed the same exercise later in the day, after you’ve already eaten. This is an important secret for those looking to exercise less and get better results.

Note: If you feel nauseated or dizzy while exercising on an empty stomach, try having a non-carbohydrate food (like a few almonds or some low-fat cottage cheese) right after you wake up. This will settle your hunger without dramatically increasing your blood sugar levels. And always start your day with a tall glass of water.

I encourage you to consider each exercise session a victory in your quest to improve your body and your life. Celebrate your progress, have fun with the program, and make it an empowering experience each and every day.

HOW TO THOUGHTS INFLUENCE YOUR WEIGHT

You see, skinny people won’t ever tell you that one of the keys to their attractive body is a positive self image and self-confidence, because they probably don’t even realize it.

With that in mind, here’s more information on my seven-minute secret to transforming your confidence and self-image which will, in turn, transform your body:

For seven minutes once every day you’ll want to:

1. Remind yourself about five things you are currently grateful for. (Start by saying or thinking, “I am grateful for…”.)

2. Say (out loud) five things you admire most about yourself. (Be sure to feel the positive feelings while you’re doing this. For most people, a big smile will appear on their faces.) If this is difficult for you then it’s even more important that you do it.

3. Think about five things you’ve already accomplished in life and how great you felt after achieving them.

4. Think about exactly how you want your body to look and how that looking that way will make you feel.

5. Think about the habits you’ll need to form to achieve your new body. (Hint: See yourself planning; exercising; eating healthy, tasty foods every three hours; overcoming challenges; tracking your progress; nourishing your confidence; and celebrating your results.)

Do this for just 7-minutes a day and watch as you completely transform your confidence levels, which will in turn allow you to accomplish your dreams and goals.

Believe me, folks, this confidence booster is vital to your success with my programs or any other program for that matter. Come to think of it, it’s critical to having a successful, happy life in general.

The Key Is to Make It Fun and Exciting…
Something You Love Doing

You should look forward to doing this mindset exercise each day. For me, it releases these amazing feelings of confidence, clarity, connection, purpose, accomplishment, and joy. I encourage you to use it daily, too. Those that do are the type of people who will succeed at recreating their bodies and living happy and healthy lives. Those that won’t, aren’t.

Remember, you can’t outperform your confidence level. If you don’t have the confidence (or self-esteem) necessary to accomplish a goal, either it won’t happen, it will be very difficult, or the results won’t last.

You may see results for a few weeks, but they will quickly end or you’ll sabotage your efforts. (Has this ever happened to you during a past fat loss attempt? Now you know why. You must transform your confidence in order to transform your body.) But now, finally, there is hope because when you follow the confidence booster for just seven minutes a day…

I can promise you this:

• You will replace bad habits with empowering ones.
• You will begin to automatically crave the taste of healthier foods and you’ll feel full and satisfied with less food.
• You will develop positive addictions like moving your body and feeling great.
• You will have greater control over your thoughts and emotions, and great things will be attracted into your life.
• You will successfully transform your body faster and easier than you ever thought possible.
• You will build stronger relationships.
• You will create a happy, beautiful life and live up to your true potential.

EXPOSED: These 7 Greasy Foods Kill Body Blubber

EXPOSED: These 7 Greasy Foods Kill Body Blubber

Eating fat makes you FAT, right?

Not so fast. Let’s talk for a minute about the true facts on fat…

Our bodies use fats as sources for long-term energy. Fats are also used to build hormones and body cells. Essential fats—often called good fats or omega fats—are fats that our bodies can’t produce on their own; we need to get them from the foods we eat or we suffer from hormone imbalances (including low testosterone levels for men), bad skin and hair, high inflammation and poor health.

By the way, many top scientists believe that chronic inflammation is the root of most major diseases. And eating plenty of good fats can help prevent illness.

Essential fats also help your body burn stored body flab by affecting the balance of the hormones insulin and glucagon (insulin stores fats and glucagon signals the body to burn it). So if you’re not getting enough good fats, you won’t experience good fat loss results.

The problem is that most of the good fats naturally found in our food supply are destroyedduring processing and cooking.

Quality sources of good fats include oils such as flax, olive, grape seed, macadamia (my new favorite), and coconut. Good fats are also found in seafood sources such as salmon and tuna, cage-free eggs, as well as in avocados and nuts like walnuts and almonds.

To make sure you’re getting enough good fats in your diet (but not so many that you take on too many calories), I suggest adding two tablespoons of the previously mentioned oils to prepared foods each day, or having a serving of salmon or tuna (which also count as protein sources) three times a week.

Alternatively, you may want to eat 1/4 cup of walnuts, pistachios, or almonds each day, or a tablespoon of organic peanut/almond butter, or a high quality essential fat supplement like Udo’s Choice Oil Blend or Barlean’s oil—try the Omega Swirl flavors.*

(* Udo’s Choice Oil Blend and Barlean’s oils are available at most health food stores in the refrigerated section. In addition to providing a good fat source, they also do wonders for the health and appearance of hair and skin.)

For salad dressings, I like to use my buddy Mike Geary’s recipe. He combines a tablespoon of Udo’s oil, with a tablespoon of olive oil, along with some apple cider and balsamic vinegar (to taste), with added spices like pepper and garlic powder. Good stuff!

By the way, be sure to avoid saturated fats found in junk foods that are fried or highly processed, pasteurized whole milk dairy products, and fatty cuts of meat. Opt for low-fat versions whenever possible. (A notable exception is coconut oil, which is a healthier saturated fat that I recommend because it can actually help dieters lose weight. It’s also one of the best cooking oils because it’s very stable under high heat.)

Also, stay away from trans fats (often seen on food labels as partially hydrogenated oils). These man-made fats are toxic to the body and have been banned in much of Europe. Studies indicate these nasty fats increase the risk of a variety of cancers and can increase belly fat. Check out your pantry, and you’ll be surprised at how prominent these toxic fats are—often listed as “hydrogenated oils” on food labels. (Even in foods that claim to be void of trans fats.)

So there you have it. The truth about fats. Hope you enjoyed this information as much as I did putting it together for you!