So you have made up your mind about losing weight and may have taken it a step further by setting weight loss as one of your New Year’s resolutions.  Great, go for it. You also know that the easiest way to shed weight is to set smaller attainable goals and work towards them. All you are looking for now is the how. Well, it is no secret that one of the best ways to lose weight is to reduce calories. But how do you do this? This article will outline 10 ways to drop 200 calories that will definitely help your goal.

10 Ways to Drop Calories

Tip Number One

Eat smaller portions – It may seem obvious but this is one of the best ways to reduce your calorie intake. The challenge with this however, is that it is not as easy as we would like it to be. However, it is achievable. We need to pay attention to the amount of food that you eat. In fact researchers at St. Luke’s Roosevelt Hospital Center located in New York discovered that eating excessive portions was the main cause for failed weight loss attempts.

So instead of ordering that quarter pound burger and fries that can contain 870 calories; try a smaller burger that contains 480 calories. Saving almost 400 calories!

Tip Number Two

Eat slowly – It takes the average individual about 12 minutes to wolf down their meals. However, this can lead to us overeating. The reason behind this is that it takes around 20 minutes for our stomach to tell our brain that the body is full. This basically means that the faster you eat the less time you are giving your body to recognize that it is no longer hungry.

Tip Number Three

Walking – Walking is a perfect way to burn those extra calories. Even if you are already on an exercise routine, taking a brisk 15 minute walk will help you to burn about 200 calories depending on your pace.

Tip Number Four

Don’t be fooled by the labels – Just because the label says low fat does not mean that it is low in calories as well. In fact it is quite the opposite as sometimes low or no fat foods contain more calories. Basically do not look at low fat foods as foods that you can over-indulge in.

Tip Number Five

Put on your dancing shoes – Most people see dancing as something that is done only on social occasions. However, dancing is a fun form of aerobic exercise that helps you to burn calories. Go dancing instead of having dinner and a movie. Don’t be afraid of ballroom dancing either as one hour of ballroom dancing equals to 200 calories dropped. Think of dancing as exercise that doesn’t feel like exercise.

Tip Number Six

Danger! Snacks ahead – It’s Wednesday afternoon and you have already eaten lunch, however, it is 3:00 p.m. and you’re staring at 2 of those delicious cream sandwich cookies (they contain 160 calories each).  If you were to forgo those cookies you would be reducing you calorie intake by 320. Try pre-making some vegetable sticks from home and bringing them to work. Carrots and celery make tasty healthy snacks.  You can also fill a couple of the celery sticks with a small amount of cottage cheese.

Tip Number Seven

Gardening – If you are a lover of the outdoors and gardening then you will be pleasantly surprised to know that spending a mere 15 minutes in the garden can help you to burn at least 100 calories. Try 30 minutes out on the garden and you may be able to burn 200 calories. Gardening can require you to stretch, bend and squat. All gentle exercise.

Tip Number Eight

Take the stairs – Instead of using the elevator try taking the stairs. This is a perfect way of burning some extra calories especially if you live in an apartment building or work in an office building with a lot of floors.

Tip Number Nine

Avoid eating late at nights – One of the biggest contributors of unwanted calories is late night snacking. Reduce 200 calories by reducing the number of potato chips or cutting out the candy bar that you love to snack on. If you must snack at nights then opt to snack on a piece of fresh fruit. Bananas contain tryptophan which helps the body to produce serotonin. Serotonin has a calming effect on the brain and acts as a mild sedative. Perfect for a late night snack if you can’t do without.

Tip Number Ten

Go for leaner meat cuts – Try choosing lean cuts of meats rather than thick marbled steaks. Generally the cheaper leaner meats will require a little more prep and will need slower cooking, but it can make a difference over time. Or try going for chicken or turkey rather than red meats.  Trim excess fat or skin from your meats where you can also help you in your goal.

Implementing a few of these tips will help you get underway in your weight loss goals. Remember sometimes it’s the little things that can make a huge difference over time.

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Lentils, an edible pulse, have been consumed for thousands for years, even finding mention in the Hebrew Bible, the chief source for most of the Old Testament. In many cultures across the world, this legume has been praised as a highly nutritious, easy to grow, and even easier to cook food. Dr. Perricone, a regular on the Oprah show, ranks beans and lentils number four on his super food list, behind Acai, foods such as garlic and onions, and barley.

As a food, lentils have a very low calorific value, while being packed with nutritional goodness in the form of protein, fiber, folate, magnesium, and other vital nutrients. As a result, this humble food makes an intelligent choice in any healthy diet.

Lentils as a Protein Source

In many vegetarian cultures, lentils are still the main source of non-animal protein. Nearly 30 percent of the calories are in the form of protein, which is only slightly lesser than soy beans. In fact, lentils have the third-highest level of protein among all nuts or beans! With increasing awareness of the health risks associated with processed meat, lentils are a very good option of getting healthy, heart-friendly protein.

Lentils and Your Heart

Lentils are rich in both soluble and insoluble fiber, which help in reducing the risk of cardiovascular (heart) disease. The soluble fiber binds itself to harmful cholesterol in your arteries, removing it from the body. This is great news since arteries blocked by cholesterol are a major source of fatal heart attacks.

The presence of folate and magnesium in lentils adds to the heart-friendly nature of this legume. Folate helps lower levels of homocysteine in the body, an amino acid that is known to damage artery walls, leading to cardiovascular disease. Magnesium is a natural calcium channel blocker and helps to dilate arteries and veins. This improves the flow of blood and reduces stress on your heart.

Lentils and Weight Loss

A single cup of cooked lentils adds less than 230 calories to your diet, which is amazing when you consider all that protein and nutrition! In addition, lentils contain almost zero fat, which is a great improvement over traditional meat protein sources. The high amounts of fiber in lentils help you to feel full even with a smaller serving. This helps you eat a nutrition-packed meal that has a smaller serving size, a great benefit for any diet plan. The fiber content is also beneficial for anyone dealing with blood sugar disorders. This is because fiber slows down the release of food energy after a meal, thus preventing spikes in blood sugar levels.

One challenge faced by many dieters is that some healthy foods can be bland and boring. Lentils, on the other hand, easily absorb additional flavors. Feel free to experiment with different flavorings and spices or even combine lentils with other types of foods. For example, a combination of brown rice with lentils is a staple in many cuisines and provides a delicious wholesome protein combination. Especially with some olive oil drizzled over the top.

Unlike beans, lentils do not require soaking but can be used straight way after a light rinse to remove any impurities, making them user friendly in these busy times.

So go ahead and try and introduce this tiny power packed super food into your diet somewhere and reap the many health benefits.

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Looking After our Skin with Natural Skin Care

Your skin is the largest organ in your body. It is also pretty good at taking care of itself, with fresh and healthy skin cells continuously replacing older, worn-out ones. Unfortunately your skin is also the least protected from the harmful factors surrounding you, such as sunlight and pollution. Your lifestyle, diet, and daily routine also play a role in wearing down the natural glow and complexion.

When it comes to long-lasting natural skin care, a two-step approach works best: maintenance and protection. In the first, your goal is to maintain your skin’s natural health, while the second helps reduce the day-to-day damage caused by a busy lifestyle.

The good news is that you have a range of natural skin care products to tackle both these approaches. However, not all of these products are good for you or your skin.

• Many over-the-counter skin care products use the most inexpensive chemicals to reduce cost and increase profits.
• Preservative chemicals are often added since it takes time to package, transport, and store skin care products. Of course, they also help to increase shelf-life.
• Some products claim to offer almost instant results may rely on harsh chemicals. While these could show quick changes, you may end up causing long-term damage to your skin.

The presence of chemicals can be a worry, especially since your skin absorbs around 60 percent of products that we apply on it. As a result, these chemicals can build up over time, causing skin problems and even health complications.

Consider the case of the Roman ladies, nearly 2000 years ago, who used white face powders that contained lead. While they were thrilled with the skin whitening properties, no one realized that the lead caused mental issues after years of use.

So what can you do? Your best bet is to educate yourself about the ingredients in your favorite brands. As a general rule, natural works best, especially if certified by a responsible consumer group or the US Food and Drugs Administration.

As a starting point though try to minimize the use of petroleum jelly. It prevents the skin from breathing and traps toxins. Same goes with mineral oil as it is derived from petroleum. Watch out for sodium lauryl sulfate. This ingredient is in many skin care products. It is notorious for drying the skin and breaking down natural moisture barriers.  Talcum powder is considered by some to be a carcinogen and most color added to products is derived from coal tar.  Also check to see if your skin product contains paraben. It’s used as a preservative and is a known toxin.

Natural Skin Care Ideas at Home

At home, a few sensible lifestyle changes can also help take you closer to an effective natural skin care regime:

1. Sleep – You may have noticed temporary dark circles under your eyes after a late night out. Lack of quality sleep can dry out the skin, which increases skin ageing and causes wrinkles and skin spots. Dermatologists recommend getting at least 7 to 8 hours of sleep every night.

2. Stress – Even low levels of stress causes your body to release cortisol, a natural hormone that has negative effects on the skin, causing dryness and inflammation.

3. Go natural -Today, you can choose to use completely natural skin care products that have no side effects. In fact, many common vegetables and fruits have excellent skin care properties, if used correctly. Research is now showing us the benefits of using natural oils for their moisturizing and nourishing effects.

4. Drink water – Keep the water intake up. Nothing dries the skin more than being dehydrated. To make your skin glow drink plenty of water, use a natural moisturizer, eat a nutrient dense diet to encourage collagen production and keep your skin clean.

Start today with some of these natural skin care ideas and bring out your inner glow.

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Organic stores such as Sunflower Market and Whole Floods have become increasingly popular in recent years.  This is due to an increased awareness of the unhealthy nature of processed foods. Most processed and refined foods are bad for our health.

Some ingredients present in processed foods can lead to serious health problems when consumed in large quantities.

Trans Fats

Trans fats, also called hydrated fats, are the worst type of fats for human consumption.  This type of fat is artificially engineered in processed foods and is used to extend shelf life.  However, trans fats raise LDL cholesterol and lower HDL cholesterol.  HDL cholesterol is good for the body and works to prevent artery blockage by removing particles from the arteries.  LDL cholesterol, however, sticks to artery walls and causes blockage.  Eating too many processed foods can clog the arteries and eventually lead to heart complications. There is also some evidence pointing to the liver treating trans fats differently from saturated or monounsaturated fats by storing it rather than utilising it like it can with other fats.

Saturated Fats

Processed foods are usually high in saturated fats as well.  Unlike trans fats, saturated fats occur naturally and can be found in animal products such as meat and eggs.  While these fats are not as harmful as trans fats, they still raise LDL or bad cholesterol and lower HDL or good cholesterol and should not be consumed in massive quantities.

Sodium

Processed foods are also high in refined sodium.  Small amounts of naturally occurring salts like Himalayan crystal salt are actually good for the body and help to regulate the body’s fluids and blood pressure, aid in muscle contraction and help nerve function.  However, too much standard table salt (sodium chloride) can cause a hike in blood pressure, fluid retention and can place an increased strain on the heart.  Your daily intake of sodium should not exceed 1,500 mg which is less than ¾ of a teaspoon of salt.  Most Americans greatly exceed their daily intake of sodium which can lead to numerous health problems.

High-Fructose Corn Syrup

This artificial sweetener is a cost-effective means of sweetening food products and is found in many processed foods.  Recent studies suggest that this substance hurts liver function, slows the body’s metabolism and disrupts the body’s natural ability to regulate blood sugar, insulin and cholesterol.  The average American consumes approximately 63 lbs of this sweetener every year. This probably seems like an extremely high number, but high-fructose corn syrup is present in most processed foods, including whole-wheat breads, pasta sauces and ketchup.

So there you have it, eating less processed and refined foods can improve your health and help prevent life-threatening illnesses.

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There is much debate in the medical field concerning the effectiveness of detox programs.  Some argue that since the benefits of a detox cannot be tangibly measured, they should be discarded altogether.  However, most people who undergo a detox report improved energy levels and overall health.  I performed a month-long full body detox and found that I had more energy, slept better and felt healthier after finishing the program.

You put numerous toxins into your body daily.  Even if your diet is not high in junk food, your body is constantly being exposed to toxins.  Soft drinks, sugars, artificial sweeteners, alcohol and caffeine are just a few toxins regularly consumed.  Perhaps you have a diet rich in fresh fruits, veggies and lean meats.  Have you considering buying organic?  If not you are still being exposed to toxins since these foods are often artificially enhanced and exposed to various pesticides and fertilizers.

The idea behind detox is that your body’s systems will run more efficiently if these toxins are removed, therefore improving your overall health.

How a Detox Works

A detox lasts for a specified amount of time and usually includes a strict diet along with a supplement which helps remove the toxins from the body.  Most detox programs gradually restrict foods that can be toxic, including sugar, meat, dairy, grains, alcohol and caffeine.  During a short time during the detox, the person is instructed to eat mainly organic fruits and vegetables.  Some sort of supplement is also taken to help remove wastes from the body.  A full body detox can last anywhere from a week to a month.

Benefits of Completing a Detox

When a detox is done properly, it has the potential to eliminate harmful wastes from the body which make a person sluggish and more prone to illness.  A detox can also assist weight loss since the removal of toxins from the body puts less stress on the liver, allowing this organ to aid more with digestion which speeds up your metabolism.  Proponents of detox suggest that a proper detox can boost the function of the lymphatic, renal, digestive and circulatory systems.  Many people who have completed a detox claim to feel more energetic and alert, to sleep more restfully and to have stronger immunity than before.

Potential Side Effects of a Detox

Just like medicines, the same detox may not work for everyone.  It is important to find a detox that works with your body and you feel comfortable with.  An improper detox can cause headaches, nausea, stomach pain and increased fatigue.  It is important to find an appropriate one and to consult a physician before and during the program.

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