When it comes to making a child eat something, “It`s good for you” simply isn`t a valid point. The meal has to look better than the junk food on TV or at the supermarket. Here a few healthy recipes for kids that are guaranteed to be a success. Dinosaur eggs Ingredients:

4 slices whole grain bread 4 tsp. soft butter or margarine 4 eggs 4 tbsp. milk 2 tbsp. white cheese crumbs or cream cheese 2 tbsp. yellow cheese, sliced in small cubes 2 . . . → Read More]]> When it comes to making a child eat something, “It`s good for you” simply isn`t a valid point. The meal has to look better than the junk food on TV or at the supermarket. Here a few healthy recipes for kids that are guaranteed to be a success.

Dinosaur eggs
Ingredients:

4 slices whole grain bread
4 tsp. soft butter or margarine
4 eggs
4 tbsp. milk
2 tbsp. white cheese crumbs or cream cheese
2 tbsp. yellow cheese, sliced in small cubes
2 tbsp. canned peas
1 fresh or canned red pepper, sliced in small pieces
Chopped parsley or dill, salt, black pepper

Start with making the eggshells. Spread the slices of bread with a rolling pin and use a glass to carve circles in the middle. Spread the butter on the circles and then press them to the bottom of a small bowl or glass to make them look like little cups.

Now the filling. Beat the eggs and milk together and then add the vegetables, the cheese and the spices. Pour the mixture into the bread cups and bake them at 180° С for about 15-20 minutes, or until the filling solidifies.

You have plenty of time to make the dinosaur while the eggs are baking, just use your imagination. For example use a small cucumber for the body, a few slices of radish for the spikes on the back, and some of the red pepper for eyes and tongue. You can even make a nest for the eggs with some lettuce.

Potato boats and chicken whale/iceberg
Ingredients:
1 mid-sized piece of chicken fillet
1 tbsp. olive oil
1 tbsp. lemon juice
1 tsp. grated lemon peel
1 tbsp. thick yogurt
2 mid-sized potatoes
4 carrots
1 tsp. butter
2 tbsp. milk
Salt

Start with mixing the olive oil, lemon juice, peel and yogurt. Add salt to your taste and let the chicken soak in the mixture for about half an hour. Then bake it in the oven or in a pan for about 15 minutes.
Wash and boil the potatoes. Don`t peel them when they`re ready- just slice them in half and carve out the middle.

Then boil the carrots. Drain them good and blend them together with the middle of the potatoes, the butter and the milk. Add salt to your taste. Fill the boats with the puree and lay them on a sea of lettuce, along with the chicken whale.

If you want you can add a triangle of cheese to each boat to make a sail.

Most kids, even if not pretentious are not very fond of soups. And that`s just putting it mildly. That`s why we`re adding this ingenious trick to our healthy recipes for kids: instead of serving the soup in a normal bow, serve it into a carved out round bread. You`ll be surprised how much fun the kids will have with it. Keep in mind it`s better to use cream or at least thicker than average soups as the bread doesn`t get soaked that fast.

Just mentioning “dessert” is usually enough to make any child hungry. Fruits are the best desert choice of course, but sadly they`re also the last that. Chocolate however is always a favorite and is actually good for the body, when eaten in reasonable quantities. There are a lot of healthy recipes for kids that go in that direction, but here`s one suggestion.

Ingredients
1 cup milk powder
¾ cup sugar
¼ cup cocoa powder
50 grams butter
½ cup water

Mix the water and sugar into a bowl. Now heat the bowl on a medium flame and stir the mixture well for about 3-5 minutes or until syrup becomes slightly thicker. Turn off the flame and add the milk powder, cocoa powder and butter. Add some nuts, raisins or oatmeal if you think your kid will like it. Stir well and pour this mixture in chocolate moulds. Deep freeze for about 10-15 minutes and your homemade chocolate is ready to serve.

Those are just a few of the thousands healthy recipes for kids out there. In this day and age you can find everything you need online, including such wonderful ideas from all around the world. Don`t be afraid to experiment with them- after all one of the keys to a healthy life is diversity.

In fact, if given the chance, it will prove to be a very effective and at the same time easy way to knock off these extra pounds and stay in shape afterwards. As walking is a task we all do every day, you are most certainly familiar with the basics- putting one leg in front of the other and getting from point A to point B. Sounds simple enough, but let`s take a closer look at what`s really happening when you go for a . . . → Read More]]> In fact, if given the chance, it will prove to be a very effective and at the same time easy way to knock off these extra pounds and stay in shape afterwards. As walking is a task we all do every day, you are most certainly familiar with the basics- putting one leg in front of the other and getting from point A to point B. Sounds simple enough, but let`s take a closer look at what`s really happening when you go for a stroll.

Every single step you take is an actual exercise for all of these: calf muscles, tibialis anterior and ankle extensor muscles, hamstring muscles, quadriceps muscles, hip flexor muscles, abdominal muscles, arms and shoulder muscles. Quite an impressive list, isn`t it?

Now let`s add a few more facts to that. Walking to lose weight sustains minimum risk of injury; it does not require a gym membership and is far less straining than jogging for example. All you need is a pair of comfortable shoes and you`re good to go. It is suitable for everyone who hasn`t worked out for a while or even ever, obese people, asthma and diabetes patients. There really are no limitations, just 1 simple rule- stretch a few minutes before and after. This will help the body prepare for the walk and then gradually relax when you`re done.

There is a variety of walking to lose weight programs available, but the rule of thumb is to start with 3-5 20 minutes workouts the first week and increasing the duration by 5-10 minutes every week until you reach 60 minutes. Of course everyone is unique in the way their body reacts to exercise- for some it may only take a few weeks to start doing the 60 minutes walks, for some a while longer. What`s important is to not overdo it and always stay within your comfort zone- give yourself all the time you need to get used to your new fitness activity. Remember that every single step you take is good for you- it makes you fitter and healthier.

Turn it into a game if you will- decide that today you will get to that exact place (again, don`t overdo it) or buy a pedometer to keep track of the distance, the steps, the calories you burn. Challenge yourself to do just a little bit more every time and you see how quickly the results come.

Add a soundtrack to your walking to lose weight sessions. Find some rhythmic and catchy music- it will stimulate your mind and motivate you on a subconscious level.

If you have a dog- take it with you. All breeds need exercise and find it very enjoyable. Your pet will charge you with its own enthusiasm, plus you`ll get to spend a lot of quality time together. You can even take some photos to save these wonderful moments- you`re guaranteed to have lots of them.

And a small tip before we part: scientists in Stanford recently proved that cooling the palms of your hands during exercise will help your endurance. So don`t forget to take a bottle of cold water with you- it will not only quench your thirst, but also help you cover longer distances without feeling tired.

Eat more protein! Eat less saturated fats! Don’t eat this; don’t eat that! The litany of diet advice continues today from its beginnings sometime after World War II. Among the most popular trends in dieting circles is the Low Fat Diet.

The Low Fat Diet, simply stated is a conscious effort to take in more foods with fewer fats and to avoid foods that contain saturated fats and cholesterol. The thinking behind this diet stems from studies, now very much in doubt, that concluded . . . → Read More]]> Eat more protein! Eat less saturated fats! Don’t eat this; don’t eat that! The litany of diet advice continues today from its beginnings sometime after World War II. Among the most popular trends in dieting circles is the Low Fat Diet.

The Low Fat Diet, simply stated is a conscious effort to take in more foods with fewer fats and to avoid foods that contain saturated fats and cholesterol. The thinking behind this diet stems from studies, now very much in doubt, that concluded that high saturated fat intake was associated with life threatening diseases like cardiovascular disease, colorectal cancer, heart attacks, and breast cancer. As with most studies these findings have been refuted by other studies and the quest for the perfect diet continues.

The list of diet plans and diet advice is endless. Some focus on low carbohydrate consumption (Nutrisystem); the Atkins Diet stresses high fat intake in the form of protein; the Pritikin Diet is a diet that favors veggies, grain and fruit as the main ingredients; Dean Ornish’s contribution to the diet dilemma concentrates on super low fat intake from vegetables and little else.

The simple fact of the matter is that all of these diets are promising; all of them have some benefits to our health. On the other hand, none of these diets is the answer to all of everyone’s problems of health and weight gain. In order to live a healthy life style and avoid, wherever possible, life-style diseases like cardiovascular disease and stage 2 diabetes, the best advice is to seek balance. Diets like the Mayo Clinic Plan and Weight Watchers stress balance in that few foods, in any, are forbidden and all are encouraged in reasonable and balanced amounts. Both these plans favor healthy foods and also recommend daily exercise, and relaxation.

Unfortunately research studies, even large studies conducted by government agencies, are generally inconclusive. The best we can expect from research is an exploration of the data. As consumers in search of healthy life styles, we are left to make our own decisions based on all the information that is out there. As a matter of fact, some of the research on the health and longevity of specific populations, especially Japanese culture and a few Mediterranean cultures like Sardinia and Corsica, shows that eating doesn’t matter all that much. Living a vigorous and productive life might have more to do with health than any commercial diet program.

The bottom line is that few diet plans are harmful unless they are followed to excess. You might lose a great deal of weight eating only watermelon, which has been suggested by some, but in the long run you will get sick. There’s a lot to be said for low fat diets but there’s a lot to be said for high carb diets as well. Everyone who is interested in living a long, healthy life should focus on balance in all things: exercise regularly, work and relax in reasonable ratios, eat whatever you want but do so in moderation. Keep in mind that there are no quick easy answers to anything. Stick to a plan over a long period of time and health and wellness will follow.

The weight you can lose primarily depends on your ability to follow your diet plan. The amount of vigorous activities that you do also determines how much weight you can lose in a week. If you include cardio and strength training exercises on your workout routine, you will be able to burn more calories, thus enabling your body to lose more weight in a shorter span of time.

Be wary though, of the advertisements which claim that you can lose up to 20 pounds . . . → Read More]]> The weight you can lose primarily depends on your ability to follow your diet plan. The amount of vigorous activities that you do also determines how much weight you can lose in a week. If you include cardio and strength training exercises on your workout routine, you will be able to burn more calories, thus enabling your body to lose more weight in a shorter span of time.

Be wary though, of the advertisements which claim that you can lose up to 20 pounds in less than a month or so. Whether these methods are possible or not, there is no assurance that these diets are safe. One thing’s certain though, these so-called miracle diets should not be continued for more than a month because your body will be missing out on essential nutrients needed for proper function. Losing too much weight too quickly has its disadvantages: (1) your skin will look saggy since there is not enough time for your body to adjust to the loss of muscle and fat tissues; (2) you will easily feel tired and weak because your metabolism has slowed down, taking the much-needed energy away from you; and (3) you may eventually gain back those pounds you have lost because you feel hungry and deprived.

How much weight can you lose in a week? Ideally, an average loss of two pounds per week is considered healthy. If you add it up that makes 12 pounds a month, and that’s definitely okay. It is a sign that you are losing the fat and not just the fluids in your body.

One man who claims to have lost 20 pounds within 30 days has written his story on a website, and it says it is possible. [1] Another one says it is possible to lose ten pounds in a week by drinking lots of water and walking a lot.[2] Meanwhile, a personal trainer recommends that the average weight that can be lost within a week should only be 1% of your total body weight, and by reaching only for that amount of loss per week, makes you more likely to sustain your ideal target weight. [3] The same principle is also being recommended in another weight loss website, adding that during the first week of dieting; it is possible to lose a few more because the body eliminates fluids and glycogen during that phase. [4]

If you will not take consume anything except water, then you will likely lose about 4 to 5 pounds within 7 days. [5] But then, losing weight through fasting will just lead you to disappointment.

Maybe, instead of asking how much weight you can lose in a week, gauging how much weight should you really lose makes more sense. Consider having your body composition measured at your local fitness centers and health clubs. There are several kinds of tests that can examine the percentage of your body fat, which is more accurate than the BMI method in determining if you are overweight or obese. Talk to your doctor about the ideal weight that you should strive for, at a pace that will not impair your normal body functions.

The diversity of weight loss drinks on the market is amazing and although they range in ingredients, prices and tastes, all of them promise fast and effortless results without the yo-yo effect. Protein shakes, meal replacement drinks and plant extract drinks seem to be the most popular choices at the moment, so here`s a little on what they are and what they do.

Meal replacement shakes are created to replace no more than 2 meals, or 1 snack and 1 meal per day. . . . → Read More]]> The diversity of weight loss drinks on the market is amazing and although they range in ingredients, prices and tastes, all of them promise fast and effortless results without the yo-yo effect. Protein shakes, meal replacement drinks and plant extract drinks seem to be the most popular choices at the moment, so here`s a little on what they are and what they do.

Meal replacement shakes are created to replace no more than 2 meals, or 1 snack and 1 meal per day. They are designed especially as weight maintenance or weight loss drinks. A good MRP drink should contain 200-400 calories and a well balanced combination of protein, carbohydrates and other essential nutrients. Always read the ingredients to make sure your shake also contains vitamins and dietary fibers which are very important not only for suppressing the hunger, but also for your health. You should know however that fruits and vegetables if available are always the better choice. Use the meal replacement drinks when you have no time to prepare something from scratch or need to compensate for a feeding with increased calorie intake during the same day.

Protein shakes are not suitable for replacing a meal. They are very low on calories and contain small to none quantities of fat, carbohydrates and other vital nutrients. Their purpose is to provide the additional protein people with an active lifestyle like professional athletes, bodybuilders and fitness enthusiasts need. The benefits are such as recovery of the muscle glycogen used during training, muscle damage repair and reduced muscle soreness. They can also serve as a “quick fix” for non-athletes who wish to avoid junk food and can not get a healthy meal at the moment. With protein shakes it is important to keep in mind that they are not just a diet drink, but a supplement to an active daily routine and if not used accordingly may actually lead to weight gain.

Another option are the plant extract drinks- they use the natural qualities of both exotic and traditional plants to help us fight the unwanted weight. Because of their origin many of these products claim to have the additional potential to help improve our overall health or at least some aspects of it, as well as having no negative side effects. However, the same rule applies as with the previous two- check the ingredients and know what you`re getting in to.

As it can be somewhat difficult to choose between these or any of the other similar products, here are some of the good old tricks used by not one or two iconic beauties of the past decades to stay fit and healthy.

The simplest of all weight loss drinks is the ice cold water- it may even sound too simple to actually do something, but is in fact a great way to make your body work hard while laying in bed with a book or watching TV. Every time you have a cold drink or eat some cold food the body starts burning a significant amount of calories to heat it up to your normal body temperature.

A great way to boost up the metabolism is green tea. 3-5 cups a day will not only help you burn fat up to 35% faster, but will also improve your health and looks, as green tea is known to be full of anti-oxidants and polyphenols. Make it a habit to drink green tea on a regular basis and enjoy not only a slimmer figure, but also clearer skin and stronger hair.

Cinnamon- put it in every drink that can take it- coffee, milk, shakes or even water- it is well know for speeding up the metabolism and increasing the rate with which fat is burned. Drinking a tea spoon of cinnamon in a cup of water first thing in the morning is an absolutely effortless way to knock off a few pounds a month.

The bottom line is that although weight loss drinks will help you get the results you desire, they are not magic potions that will make you slim with a snap of the fingers. They are a supplement and are to be used with care and combined with exercise or at the very least a healthy diet.

As protein builds and repairs our body tissues, it also makes sure that our muscle structure is in good shape. In our quest to reach our desired weight, we tend to lessen the amount of the foods that we eat.  In our quest to reach our weight goal, we exercise more; we exhaust more energy to burn more calories. And while we increase the level of our physical activities, our muscle tissues slowly break down, that is why to prevent injury, we should include . . . → Read More]]> As protein builds and repairs our body tissues, it also makes sure that our muscle structure is in good shape. In our quest to reach our desired weight, we tend to lessen the amount of the foods that we eat.  In our quest to reach our weight goal, we exercise more; we exhaust more energy to burn more calories. And while we increase the level of our physical activities, our muscle tissues slowly break down, that is why to prevent injury, we should include high protein snacks in our weight-loss program.[1]

Bear in mind though, that anything that is taken excessively is also harmful, so in order succeed in our chosen weight-loss plan, we must only consume high protein snacks in limited quantities. Otherwise, the surplus protein may add more to the pounds that we are trying to get rid of.  We must consume both animal and vegetable proteins to strike a balance in using the amino acids which build strong muscles. The stronger and leaner muscles we develop, the greater capacity there is for our bodies to burn fat – which in fact, is stored in our muscles too. [2]

Milk and milk products like cheeses are the top sources of protein.[3] Combined with whole wheat bread (which is also laden with protein), cheese becomes an ideal healthy snack. Finish it off with a cold glass of skimmed milk or soya milk for a refreshing drink.

Lean beef slices and chicken chunks paired with wheat bread slices can also become delectable high protein snacks. Mix a heaping tablespoon of unsweetened cocoa powder on skim milk for a satisfying protein treat.

If you are in a hurry and do not have enough time to prepare a decent meal, then prepare hard-boiled eggs; they are packed with protein so you will not have cravings later. Meanwhile, grab a handful of pistachios while watching TV and other nuts such as almonds, sunflower seeds, and peanuts are also fat-free high protein snacks.

Large beans such as sweet peas and edamame (soybeans) can eaten boiled or steamed, and can be sprinkled with cheese for a filling snack. It could also be used as a side dish.

If you love pasta, then choose the kind made from whole wheat flour, boil some and top it with tuna flakes and sprinkle with parmesan cheese – which by the way, contains the highest amount of protein among cheese products.

Research studies have proven that protein greatly contributes in weight loss management. It is because high protein snacks and meals are fully satisfying, so you will not have to crave for more carbohydrates later on.[4]

Always stay within the limits of the RDA (recommended dietary allowance) to ensure the benefits of your protein intake. Combine a balanced diet with plenty of exercise, and you will be fine. If you plan to engage in a more rigorous fitness program like longer hours of aerobics activity or sports, consult your doctor because you may need higher amounts of protein intake. [5] Lastly, avoid the all-protein fad diets, because you also need carbohydrates, vitamins and minerals to succeed in losing weight.

We call it “belly fat” – the fat that surrounds the waistline, which is almost an extension of our stomach. It may even look like those inflatable rings that we wear on our waists to float on swimming pools and beaches when we were kids, only this time, we just cannot take them out. And these rings don’t look cute on us anymore.

Belly fat is also called “abdominal obesity”, given the fact that it surrounds the abdomen in an excessive manner. Putting aesthetics . . . → Read More]]> We call it “belly fat” – the fat that surrounds the waistline, which is almost an extension of our stomach. It may even look like those inflatable rings that we wear on our waists to float on swimming pools and beaches when we were kids, only this time, we just cannot take them out. And these rings don’t look cute on us anymore.

Belly fat is also called “abdominal obesity”, given the fact that it surrounds the abdomen in an excessive manner. Putting aesthetics aside, people who have more-than-the-average waistline is at greater risk of getting heart ailments and diabetes early in life, the reason why we really need to get rid of it. This abdominal fat releases enzymes and acids that are potentially toxic to the internal organs that it surrounds. [1]

Let us examine the reasons why we suffer from abdominal obesity, and the techniques on how to lose belly fat:

More often than not, most of us skip the vegetables on our plate. Just because they are side dishes doesn’t mean that we’ll put them aside. Vegetables are high in fiber, which help promote proper digestion and relieves constipation. Beans, broccoli, Brussels sprouts, cabbage, carrots, eggplant, spinach, peas, and green leafy vegetables[2] are not only rich in fiber; these also leave your stomach feeling full after eating them. Your suppressed appetite can prevent you from overeating, so it’s wise to eat your vegetables before anything else on your plate.

Do you walk around with your back slightly arched? Do you slouch when sitting on a chair? Chances are, the belly fats that bother you are just muscles waiting to be contracted. Practice standing and sitting up straight; proper posture improves body appearance.

Do you drink at least 8 glasses of water a day? Drinking enough water also helps the stomach to feel full and removes the bloated feeling. Here’s a tip on how to lose belly fat: Drink a full glass of water before starting a meal, or even a snack, and you’ll feel satisfied faster, without the extra calories.

Unhealthy habits such as smoking and alcoholism release harmful substances that break our normal DNA structures that signal bodily functions, so the body’s excess fats – instead of being burned, tend to go somewhere else, like in this case, in our bellies.

Staying up late at night also causes belly fat.  Leptin, a protein responsible for controlling appetite, decreases when the body is sleep-deprived. As a result, we get hungry more often when we lack enough sleep.[3] So be sure complete 7 to 8 hours of sleep each day.

Lack of physical activity slows down our body’s metabolism that is why we need to get plenty of exercise in order to keep our bodies in good shape. How to lose belly fat? Aside from daily exercise, household chores are also a great way to shed those inches off. Mow your lawn, clean up your house, and rearrange furniture for extra effort.  By doing these, you can completely forget about sit-ups, because they rarely do any good in keeping your stomach flat. I’ve done sit-ups for two consecutive years and all I got were spine injuries. I got more results from brisk walking and regular house cleaning than that.

To conclude, choosing a healthier lifestyle and food alternatives are the tried and tested techniques in getting rid of belly fat. However, if you have other conditions such as thyroid problems and overall obesity, then by all means, seek medical advice. You may need more support and maintenance aside from the ones mentioned in this article.

You know that you’re in a not-so-good shape right now and have finally decided to do something about it. Chances are you are presently reading this article because you already have an action plan. In order to win the battle of shedding those excess pounds off your body, I’d like to share some factors to consider before and after weight loss.

Before Weight Loss:

First, it is important to calculate your Body Mass Index (BMI) to determine the amount of fat in your body. . . . → Read More]]> You know that you’re in a not-so-good shape right now and have finally decided to do something about it. Chances are you are presently reading this article because you already have an action plan. In order to win the battle of shedding those excess pounds off your body, I’d like to share some factors to consider before and after weight loss.

Before Weight Loss:

First, it is important to calculate your Body Mass Index (BMI) to determine the amount of fat in your body. BMI scores are categorized into four categories: Underweight (lower than 18.5), Normal Weight (18.5 to 24.9), Overweight (25 to 29.9), and Obese (30 and higher). Doctors use this tool to assess if you are at risk of developing complications such as diabetes and heart problems.  For quick results, record your current height and weight, and then go to BMI calculator on our website.

Next, consider your age, gender and family background. Are you a kid who gained weight from bingeing on too much junk food? If you are, then it’s time for you to look for healthier snack substitutes. Or perhaps you might be a pregnant woman? Then that extra weight is just needed for a healthy pregnancy. Do you have family members who are obese? Then you may be at risk of becoming one too.

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Be cautious when trying out fad diets, these new methods that promise miraculous results often lead to disappointment. Each person is unique and what works on someone else just might not work for you. Consult a reliable health specialist before embarking on any special diet [1] and fitness program. And never, ever starve yourself just to lose weight.

Setting a desirable weight goal in a given period of time also sets your mind into achieving it. Be realistic, it isn’t healthy to lose 10 pounds or 5 kilos in less than a month, you’ll eventually get sick if you force yourself to rapidly lose that much. If you can shed 1 to 2 pounds each week, then that’s already a good start.

After Weight Loss:

Accepting a permanent change in your lifestyle is the most important thing to remember before and after weight loss. When you have already achieved your desired weight, let your past bad habits be a reminder of what you should avoid from now on. Stock on fruits and vegetables, exercise regularly, and take time to savor the food on your plate by eating slowly.

It’s okay to treat yourself to sinful food treats once in a while, but do so in moderation. Learn to differentiate good carbohydrates from the bad ones, limit your intake of sugars, sweets and alcohol, eat more fiber and stay away from highly-processed food products. By consistently adhering to these simple rules, there’s a big possibility of maintaining the healthy weight you have worked so hard for.[2]

The weighing scale tells you that those extra pounds are still clinging on to your body for the past few weeks now.  Those chicken and burger meals at your local fast-food joint is taking the blame, and even that well-done plate of steak (which you have devoured three days ago), also contributes to your feelings of remorse. You are getting depressed and have finally decided to subsist on drinking water and eating a few pieces of crackers in order to lose weight. The whole . . . → Read More]]> The weighing scale tells you that those extra pounds are still clinging on to your body for the past few weeks now.  Those chicken and burger meals at your local fast-food joint is taking the blame, and even that well-done plate of steak (which you have devoured three days ago), also contributes to your feelings of remorse. You are getting depressed and have finally decided to subsist on drinking water and eating a few pieces of crackers in order to lose weight. The whole plan seemed perfect, and you are now completely devoted to it until that flavorful smell from someone else’s lunch ruins everything – you are now dying to eat all those foods which you have avoided because you have been very, very hungry.

Does this scene sound familiar to you? Well, many individuals who are struggling to lose extra pounds have tried the method mentioned above.  It commonly results from the basic formula of dieting:  lesser food portion is equal to lesser weight. In a desperate attempt to achieve the desired weight as quickly as possible, people tend to remove meat in their diet, thus, depriving their bodies the benefits of consuming high protein foods.

Protein is essential for building and repairing muscle tissues, which are constantly breaking up depending on the amount of daily physical activities that we do.  It also speeds up metabolism, helps in producing hemoglobin that carries oxygen in our blood, makes enzymes for our DNA structures, and maintains all the cells in our body. In short, without enough protein, our wounds will not heal; we will have breathing difficulties, changes in physical appearance, and our immunity against infections will be decreased.[1] And because dieting means reducing food portions, high protein foods should be taken into consideration in order to maintain the proper functioning of our body systems.

The two kinds of protein- animal proteins and vegetable proteins, are both necessary to provide balanced amounts of amino acids that our body needs. According to www.healthaliciousness.com ,  the top ten high protein foods are (1)cheese, (2)mature beans,(3) lean veal and beef, (4)roasted pumpkin, squash and watermelon seeds, (5) lean cuts of chicken, lamb, pork and turkey, (6) fish such as tuna, anchovies  and salmon, (7)fish eggs- roe and caviar, (8)yeast extract spread(marmite), (9)lobster and crab, and (10)lentils, pulses and peanuts.[2]  Protein can also be found in eggs, milk, octopus, abalone, whey, nuts, legumes, tofu and soya.

It is not advisable however, to include too much protein in your diet. The amount of protein that one person needs largely depends on the level of energy that is required on his/her day-to-day work. If you are enrolled in an aerobics class, a fitness program, or if you are into sports, then you require a higher amount than those who are staying at home or sitting at the office all day.

Studies have shown that the inclusion of high protein foods actually help in reducing weight. [3] It is because protein suppresses the appetite, a person may feel full and satisfied after taking each meal. Some studies suggest that it is best to take large amounts of protein during breakfast,[4] as it aids better in weight loss.

We need to remember that the key to every successful diet is moderation; too much and too little of everything isn’t good. Protein alone won’t help without the combination of other nutritious foods. Enjoy high protein foods without the guilt by switching to healthier alternatives like lean cuts of meat instead of bacon cuts, spareribs and processed meat; better yet, choose fish, poultry and tofu instead of red meat.  And don’t forget to exercise- use the benefits of protein to build lean muscle mass, and you’ll also burn more calories. Who knows? The next time you step on that weighing scale, you might get more favorable news.

Acai berry:  These tiny clusters of dark, grape-like fruits from the Acai palm tree which traces its origins from Brazil have recently sparked worldwide interest due to its massive health benefits. Just try searching for the phrase “acai berry” on the internet, and it will lead you to more than 20 million results! That’s how popular the fruit has become. In addition to the thousands of articles written about it, celebrities, blogs, forums and testimonials are adding to the hype.

The said fruit is . . . → Read More]]> Acai berry:  These tiny clusters of dark, grape-like fruits from the Acai palm tree which traces its origins from Brazil have recently sparked worldwide interest due to its massive health benefits. Just try searching for the phrase “acai berry” on the internet, and it will lead you to more than 20 million results! That’s how popular the fruit has become. In addition to the thousands of articles written about it, celebrities, blogs, forums and testimonials are adding to the hype.

The said fruit is now enjoying the stellar status of being the new “super food”.  Majority of the people’s claims have been about its beneficial effects on their physical well-being. Among these are increased metabolic rate, added energy, anti-aging properties, and most of all – weight loss, making it a part of a “supposedly ideal” diet.

In the midst of the sensational outpour of articles and reviews, the Acai Berry diet’s side effects seemed to be overlooked, and oftentimes, the diet was claimed to be 100% risk-free. Of course, people would have enough reason to believe when you say that it is “organic, pure and natural”. But those terms actually apply to the fruit and not to the diet as a whole – which involves the consumption of Acai berry plant – derived products like frozen pulp, powders, juices and pills. These products have already undergone manufacturing process, and suffice to say, nothing ever comes close to real fruit.

Among these products, the acai berry powders go through two different processes.  A large portion of these powders which are being sold in the market are “spray-dried”, which involves heating of the fruit pulp and spraying it with maltodextrin afterward. The other kind of powder, which are “freeze-dried”, are produced through a more labor extensive method of fruit pulp freezing, water vacuuming and grinding. The latter is said to be more nutritious since heat technically breaks down the nutrients derived from the pulp.[1] Among these two, the more expensive freeze-dried ones might be a better choice, because the there is a very little chance for us to determine the amount of maltodextrin sprayed on the former. Maltodextrin, when taken in large amounts, may lead to higher cholesterol levels, hypoglycemia and allergy.[2] These factors can now be accounted as Acai Berry diet side effects.

Next, there are juice drinks which are made from the acai berry pulp. Marketing strategies and tough competition have prompted manufacturers to present the fruit juice in its commercialized form – that is, jam-packed with additives like artificial flavors and high amounts of sugar. And since the acai berry is already known to contain high amounts of fructose, and the additional glucose is just too bad for people suffering from diabetes. Add to the fact that acai comes from the family of berries; and people who are allergic to pollen may have sensitive reactions to the fruit.

And now, the most sought after product- the pills, which are made to from powder itself. If we are to be wary of the Acai Berry diet side effects, these are the ones which should be taken with the most caution. Hundreds of drug companies are squeezing their way just to get ahead of the competition, leaving the consumers confused with too many brand options. There are rumors that the cheaper alternatives are made with fillers such as caffeine and other ingredients for mass production.  It helps to determine if the brand you are buying has a proven amount of credibility, otherwise, you might end up feeling worse than before.[1]  Since the acai fruit already contains high amounts of theobromine[2] (which gives a lesser stimulation effect), the added caffeine may contribute to a feeling of nervousness.  In addition, there is an Acai berry capsule named Acai Berry Soft Gel ABC, which is now being banned[3] by the US Food and Drug Administration because it contains an undeclared drug ingredient. [4]

Don’t get me wrong, I am not implying that these acai berry products should be avoided altogether. This information is aimed to protect you from the Acai Berry diet side effects. Always remember that these products are just food supplements which are meant to be taken with real, healthy and nutritious meals. If you really want to lose weight using the Acai Berry diet, eat moderately and exercise daily. And whenever a new fad diet comes along, keep in mind that a little research can help you a lot. In fact, by browsing through various pages about the acai berry, it seems that the frozen acai berry fruit pulp and the acai fruit puree are the safest and the most natural ones in the market, and therefore, worthy enough to try.