Junk Food Substitutes

Everyone wants to splurge now and then. A nice treat can help to make up for a bad day or give you the energy to make it through a busy one. But if you are trying to eat healthy, you may find that you can’t eat all of the junk foods that you have come to love over the years.

But you don’t need to worry. Studious health food folks have done the research for you to help you find a healthy and nutritious replacement that still makes you feel good when you eat it.

If you are a big fan of ice cream and milkshakes, then smoothies are the best replacement you are going to find. If you make your smoothie with low fat dairy and fresh fruit, you can have that same decadent indulgence of a milkshake with almost none of the fat and calories. More of an ice cream eater? You can soft freeze your smoothie so that it has more of an ice cream consistency.



Dark Chocolate
Do you enjoy a good chocolate bar as your decadent snack? Try a drizzle of chocolate sauce on top of your ice cream. By making the switch to dark chocolate you are helping your heart health, taking in antioxidants and lowering your calorie count. Of course, moderation is still important when it comes to dark chocolate. While it is better for you, it should still be considered a treat and not something that you eat all the time.

Zucchini Noodles
Do you just love pasta, but hate the carbs that the noodles bring in? Believe it or not, there is a healthy way to get that same texture and enjoyment, straight from a vegetable. Zucchini can be cut or peel into noodle lengths, and then boiled. When cut to the correct thickness, they have the same texture as regular pasta noodles with a fraction of the carbs and fat.

Grape Juice
If you love to bake but hate having to put all that sugar into your sweets, you don’t have to fret any longer. Grape juice can be used in the place of traditional refined sugar in most baking recipes. The juice doesn’t even leave a grape aftertaste; it simply sweetens the baked goods with considerably less sugar content. The ratio is slightly less than equal with grape juice to sugar, however.

Another great baking substitution is applesauce. Instead of using oils in your cakes and cookies, you can use the same amount of applesauce instead. This can help to lower the fat and calorie content of your sweets.

Making the effort to make substitutions in your diet can be tough. It’s hard to give up the things that we love and find comfort from. But it is important to remember that there are plenty of substitutions out there that taste just as good, if not better than their junk food counterparts. All you have to do is give them a try and see if they will work well in your daily diet.

Best Diets For Travelers

Dieting while on the move is tough. It isn’t as easy to prepare meals for yourself, or to cook them like it would be in the privacy of your own home. But travelling regularly doesn’t mean that you have to on a fast food junk diet.
These diets are some of the best around for those who are looking to get healthy in a hurry without a lot of muss and fuss. Each of these diets work well for those who live a busy, on the go lifestyle.

A tried and tested meal plan that is both delicious and easy to use. You can choose the meals online and then have them delivered directly to your door. Nutrisystem meals are flash frozen and all you need to do is heat and eat them, making them a great choice for travel. They also have meal plans created especially for diabetics, which can be helpful.


Nutrisystem Mushroom Risotto


Weight Watchers
While this diet can’t keep you from going out to restaurants and fast food places to eat, Weight Watchers can help you to make intelligent choices while you are there. The points based system will help you to stay on track on a daily basis, and many restaurants have been put into the Weight Watchers app and their booklet to help you know how many points certain meals are.

Jenny Craig
A well-known company with a great reputation, Jenny Craig is another good choice for travelers. The meals are heat and eat which means that they are easy to travel with. Jenny Craig also offers online support in the form of exercise trackers and motivational emails.

Le Fork
Because of the simplicity of this diet, it is one of the easiest to take with you, without taking anything with you at all. This diet involves eating whatever you like for breakfast and lunch, then only eating foods that can be picked up with a fork for dinner. That means no use of knives or spoons.

No matter what diet you choose to take with you in your travels, take heart in the fact that you are making changes to better yourself both inside and out. While it may be difficult to stick to your diet when you are spending most of your time stuck on planes and in cars, it can be done and you can be healthy in no time flat.

Does The Champagne Diet Work?

New diets seem to pop up all the time. Almost every week there is some new trend of fad that is hitting the market, being touted as the newest and most effective way to lose weight. But this is rarely the case. While there are some new diets that are safe and effective, there are many that aren’t all that helpful to you.

That is why it is so important that you do your homework before starting a new diet. You should try and find out what the program costs are, as well as the main parameters of the diet so that you can decide if it is right for you.

The Champagne Diet is one of those new diets that has popped up on the market recently. Many people are calling it the most luxurious diet that they have ever been on. The concept behind the Champagne Diet is simple. By adding luxurious and decadent foods into your diet in moderation, you will be able to resist the temptation when it comes to cheap filler foods throughout the day.

There are next to no guidelines when it comes to the Champagne Diet. The diet simply calls for you to add ‘luxurious’ items into your diet and of course, drink a single glass of champagne each and every day. There are no food restrictions, no calorie counts and nothing that you can’t eat.


Champagne Mumm


So does it work? It depends on who you ask. There are many on the diet that say adding in little things like expensive chocolates and caviar to their diet has helped them to control their eating habits throughout the day. They say that indulging in these ultra-decadent treats makes them feel much less likely to give in and eat something cheap and filling like fast food or vending machine candy.

If you can truly stick to a low and healthy calorie count throughout the day along with your glass of champagne and decadent treat, then you can lose the weight. But doing so without any sort of nutritional guidelines is very tough.

This is not a diet for someone who is looking to learn the better eating habits that will take them through the rest of your life. If you are looking to shave off a few more pounds and you already know how to control your calorie intake and make healthy choices, then you may be able to enjoy this diet and see weight loss results.

But in most cases, adding moderate alcoholic intake into your daily diet along with more expensive foods is not going to help you lose weight. The Champagne Diet relied heavily on mind over matter. If you are still working on your will power when it comes to dieting then you may want to start with a different diet to help you get yourself on track.

Adding these decadent and luxurious foods to your diet every day is not going to hurt you. But in the very same sense, this alone will not help you either.

Social Dieting: Why We Lose More Together

In this day and age, social media is a part of life for practically everyone. Between Facebook and Twitter and various mobile apps, it is easier than ever to keep in touch with people all around the world.
That’s why it is not so surprising that these same worldwide connections are being harnessed by the weight loss industry to help dieters stay on track and stay motivated while they are dieting.


Social Media Mareting  ¿Qué es Social Media Marketing ?


If you look back at some of the most successful diets that predate the internet age, there is one big factor that ties them all together. Jenny Craig and Weight Watchers are two of the longest lasting diets out there, and they both require you to attend local meetings.

The sense of commitment that came with weighing in each week and seeing your peers was enough to help most people stick to their diets more effectively. This diets also used meetings as a time for dieters to talk out their frustrations and problems as well as share recipes and get a different viewpoint about any issues they might be having.

Those same aspects of social dieting are being put to use today by online communities and apps, both free of cost and with a membership fee. They have everything from online calorie counters to achievement badges for when you reach your goal, and these things are helping dieters all around the world to stick with it.

For many, it’s the sense of requirement that helps them to keep losing weight. Knowing that you have to weigh in at the end of each week can help you to put down the slice of cake or say no to a second serving. For others, it’s a sense of competition. Losing more than a friend, or even just putting in a few more minutes on the treadmill can cause a great sense of accomplishment.

No matter what it is about being with your peers when it comes to dieting, it is easy to see that it works. So if you’re having trouble sticking with your diet or staying motivated, then maybe it’s time for you to get more social. Download a weight loss app, join an online forum or even just use your Facebook or Twitter for updates on your health to keep yourself accountable. No matter how you choose to put yourself out there, the simple act of choosing to do so will help you lose weight in the long run.

What Is Cold Weight Loss?

New innovations in weight loss are being found each and every day. Science has improved in leaps and bounds over recent years and this has led to new insights into the human body and what we need to do to keep it healthy and functioning as best as possible.
Cold weight loss is a new innovation brought on by scientists believing that the body burns more calories in the cold than it does in warmer temperatures. This is because your body has to burn calories and fat in order to keep your natural body temperature regulated, which means that you burn more calories even resting than someone who is sitting in a warmer room.

Much of this hypothesis came to be because of the Olympic swimmer, Michael Phelps. During his training for the Olympics, it was stated that Phelps was eating up to 12,000 calories a day. This number is absolutely massive and more than some people take in during a week while trying to maintain their weight.

While obviously the amount of rigorous training had something to do with the amount of calories that Michael Phelps was able to take in, this would not have been enough to warrant the sheer amount of food he was eating. Scientists soon began to wonder if it was not only the amount of effort that Phelps was extending, but also the amount of time he was spending in cold water.


cold pool


So if you are looking for a new way to try and lose weight, it may be time for you to check out cold water weight loss. The easiest way to do this is by getting a membership to your local community center, where you can use their pool. If you have a pool at home, you can have more control over the temperature of the water but for most people this is not plausible.

By choosing to do water aerobics or just swim laps in a pool, you are making your body work that much harder. Burning calories while forcing your body to maintain temperature can help you to slough off those last few pounds or even to get your weight loss goals on the right track.

It is important to remember that while cold weight loss can help you to lose weight, it is not an cure all solution. While taking part in cold exercising you will still need to make intelligent choices when it comes to your meals and make sure that you eat healthy. That also means making sure that you are drinking at least 8 glasses of water each and every day and getting your required servings of fruits and vegetables. This, combined with the cold weight loss method could very well be the weight loss solution that you have been looking for.

If you are looking to start a new exercise regimen, it is important that you speak to your doctor first. Your doctor can help you to be sure that you are healthy enough to work out.

The Best Free Fitness Apps

Getting healthy in this digital age is easier than ever. With the use of wifi, tablets, and smart phones you can take your workout and your diet to a whole new level. You can do all of this and you can do it without spending a single dime on an app. Here are some of the best free fitness apps out there to help you get the most out of your time and energy.


Lose It!
A free weight loss and fitness tracker, Lose It! aims to be your all in one source for keeping track of your hard work. The app itself lets you create a log in and set your specific weight loss goals. From there, you can track your exercise every day to keep up with what calories you are burning. There is a relatively large list of exercises to choose from but it does feel as if there is some guess work to knowing if you actually burned that many calories.

The food journal is extensive and useful. You can save favorite foods that you eat often, and even search by whether the food is from the grocery store or a restaurant. The list of fast food restaurants in the Lose It! app are many and varied, though there are less bigger and more expensive restaurants in there. Cooking from home requires a little more work to keep track of as you have to enter ingredients individually, though you can save recipes for later use if you use them often enough.

Recipe Search
Are you looking for something healthy to eat and only have chicken breasts, tomatoes and garlic in your house? Well Recipe Search can help. This app is chock full of hundreds of recipes. Easily the most unique feature of the Recipe Search app is the fact that you can search by what ingredients you have on hand. This will save you from rummaging through a recipe that sounds delicious only to realize you are missing about half of the ingredients.

The app itself does not keep track of nutritional information like calories and fat. It will be up to you to make smart choices with the foods you put into your recipes and to use your own common sense when it comes to portion size.

If you are a runner or even a jogger, this Nike+Running app is the app for you. This app uses GPS to plan and track your routes as you are out and about. It will also keep track of your heart rate and your running stride to help you get the most accurate information about your run. There is a social aspect for those with a competitive streak, letting you see the tracks that your friends have been running. The app will also integrate your music playlists on your iPod or smart phone so that you can run and enjoy yourself without worrying about your time or route not being tracked.

Are Cheat Days Helpful?

Sticking to a diet is one of the most difficult things that we have to do when it comes to being healthy. When you are first learning how to cut down your calories and make smart choices, it can be downright exhausting.

Many people believe that cheat days were created solely for this reason. To help blossoming dieters stay on track and still feel as if they were being rewarded for all of their hard work. But this is not the case. Not only are cheat days good for your morale, but they are also good for your body as well.

When we take in a certain amount of calories every day, our bodies can become accustomed to that amount of nutrition. If you are not burning more calories than you are taking in while on your diet, then you may not see any weight loss at all. This is because your body will “plateau” or become accustomed to receiving the same amount of nutrients each day.


German Chocolate cake with Coconut Cream filling

By changing up the amount of calories that you take in, you can convince your body that there is no guarantee of the amount of nutrients coming in. This will stop your body from going into fat storing mode, and will also help your body to begin burning off that stored fat to help keep you going. This will help you to continue to lose weight while still taking a little personal time to reward yourself for all of your hard work.

Cheat days are simple in theory, but a little tougher in practice. When it comes to cheat days, most people find it difficult to regulate just how often they need to have a cheat day. Some people say once a week, some say once a month. The amount of cheat days that are right for you will depend on your eating habits, your workout time and just how careful you’re being during the rest of your dieting time.

For most people, the right amount of cheat days in their diet is in the middle. About once every two weeks will make sure that you are feeling comfortable and rewarded without risking throwing your diet off track. You can choose whatever day you’d like to start your cheat days and then track 14 days from there until you have another. You can even go a little over, though you don’t want to go under when it comes to counting your days.

The most important aspect of making your cheat day helpful for both body and mind is to take all things in moderation. Yes, have that slice of chocolate cake on your cheat day. But don’t eat the entire chocolate cake. You can have a burger and fries on your cheat day, but you do not want to eat nothing but fast food on that day. The best thing you can do is to teach yourself that this foods are treats to be enjoyed occasionally, not something that you will eat regularly.

Sneak Some Veggies In Your Meals

We all know that we need to eat our veggies every day to be healthy and strong. But just like when we were kids, this is often easier said than done. Maybe you don’t like the taste of certain vegetables or you are just not a salad person. Whether or not you are fond of vegetables, there is no arguing the fact that they are an important part of your diet and nutritional needs.
There are some great ways to sneak vegetables into some of your favorite meals without feeling like you have to eat foods that you don’t enjoy.



Using vegetable enriched pasta is one of the best ways to get a dose of vegetable goodness in your meals without having to taste them in every bite. These colorful noodles are often a big hit with kids and a great way to get them to eat carrots and spinach without even realizing it. Topped with a marinara sauce, you can get a double dose of veggies in one simple and tasty meal.

Vegetable juice mixed with fruit juice is all the rage these days. These sweet and delicious drinks are created with a base of vegetable juice but they taste just like a sweet fruit beverage. Replacing a carbonated drink or sugary drink at a meal with these vegetable and fruit juices will not only add more fruits and veggies to your daily diet, but it will also help you to cut calories and eat healthier as well.

Are you a fan of french fries? There is a way you can get the same satisfying crunch and taste with a fraction of the fat. Green bean fries are lightly seasoned and breaded green beans that are baked in the oven. Crispy, crunchy and good for you these are a good substitution to have alongside a hamburger topped with lettuce, tomatoes and onions to make the most out of your meal.

Lasagna is one of the best ways to pack some veggies into your diet without having to overload your taste buds. Layered with cheeses and meats, you can slip vegetables like bell peppers, onions and squash into the mix without overwhelming the flavor. Being based in a tomato sauce only gives you more bang for your buck with each delicious bite.

It is important to remember that there are many ways to sneak vegetables into your family’s diet. Dinner does not have to be a boring affair to make sure that you are all eating healthy. Simple changes like replacing mashed potatoes with mashed turnips can give you the same look and feel with less calories and more nutritional goodness. All it takes is a little bit of cleverness and some good recipes to have a healthy and enjoyable meal that your whole family will love.

Quick Tips for Starting A New Workout

There are many different workouts available in the world today. With the widespread nature of the internet, more and more people are learning about the different varieties of fitness options that are available to them. Gone are the days when you had to go to the gym and lift weights to gain muscle, or run laps to lose weight. Now there are many different types of fitness classes and workouts that can help you to get the body that you want, by letting you do something that you love.

If you are looking to find the best workout for you, it is important to think about your life and your goals. Are you looking to lose weight? Gain definition? Are you someone who loves to be in a group or do you like to work on your own? These questions will help to set you on the path of finding the best workout for you.

crossfit las vegas

One of the biggest issues of contention with people starting new workouts is whether or not you enjoy the class environment. Crossfit is a great choice if you love the support and motivation that comes from a group workout. Running and jogging are great workouts if you are looking for a little bit of time to yourself.

Are you looking to lose weight? Then you may consider a high intensity cardio workout like spinning to help you shed the pounds. Looking to gain definition? You may want to try Pilates to smooth out those rough spots and give you the body you have been looking for. If you are looking to gain flexibility, then yoga is going to be the best choice for you.

Are you not fond of the gym? There are body weight strength training exercises that you can do in the comfort of your own home. These workouts require nothing more than the space to move around and your own body. This can be a great choice if you have to travel often, or if you just aren’t a social butterfly with your workout time.

Do you want to work out with like-minded individuals? Boutique gyms are becoming the rage all across the country. These gyms are created solely for a single fitness art. This can be anything from spinning to yoga, Pilates and even Crossfit.

Easily the most important and often overlooked tip for starting a new workout is visiting your doctor. A quick chat with your doctor can make sure that you are healthy enough to try your new workout of choice and that you are well prepared for what you will need to do. You can bring up any concerns you might have, as well as discuss your family’s personal history with things like obesity and heart disease.

No matter what workout you choose, or where you do it, the important thing is that you are taking the time to work out. A safe workout will help you to lose weight, gain strength and flexibility and improve your overall health.

Do You Need Whey Protein?

Have you noticed that lately whenever you step into a gym everyone is drinking a protein shake or smoothie? Most gyms that have juice bars offer these protein packed treats to all comers. But are you the type of gym goer who needs a protein shake to make the most out of your diet?
Below is a list of some of the common misconceptions about the use of whey protein and protein shakes that people in the fitness world tend to make. So take a look at the list and your exercise needs before you decide if protein shakes and whey protein are the right choice for you.


Chocolate whey protein
Only weight lifters need protein.  This is one of the longest standing misconceptions when it comes to protein and protein shakes. Yes, weight lifters do need to take in a considerable amount of protein, but they are not the only ones who need to. Gaining muscle requires a large amount of protein to be added into the diet, which is why most weight lifters and bodybuilders drink protein shakes after every workout. But this doesn’t mean that they are the only ones who can benefit from the addition of protein shakes and whey protein.

Protein will make you fat.  This is one of those misconceptions that lingers because it is partially based on truth. If you are not working out and you are taking in protein shakes and whey protein then you do run the risk of gaining weight from taking in excessive amounts of protein. But if you are working out and burning calories, you will not gain weight from drinking protein shakes. It is important to remember to account for the calories in your protein shake to make sure you are not going over your daily limit.

You only need protein after workouts.  This is likely one of those misconceptions that started with gyms selling protein powders and protein shakes. But this misconception is not true at all. Your body needs protein all throughout the day. In most cases, you do your body more good by actually drinking your whey protein or protein shake an hour or so before your workout. This allows your body to begin digesting the protein before you ever step foot in the gym, giving you that extra little kick that you need to make the most of your gym time.

Whey protein powders and protein shakes are a valuable tool in the arsenal of anyone trying to get healthy and fit. It can help you to make the most out of a workout and even help to keep away those hunger pangs that sometimes come right after a workout. But it is important to remember to account for your protein shakes and all of their ingredients. There is no such thing as free calories and you need to be sure to adjust your diet accordingly to make sure you are not overeating or taking in too much alongside your protein shakes.

Sweet Treats That Won’t Wreck Your Diet

Having a sweet tooth and staying satisfied while on a diet is not always easy. It may seem as if you can only have one or the other. That you can sate your sweet tooth, or that you can stick to your diet. But this doesn’t have to be the case if you make smart and savvy choices when it comes to your sweet treats. There are many ways you can eat sweets without killing your calorie count or throwing your diet all out of whack.


Dark Chocolate Covered Pistachios


The key to satisfying your sweet tooth without killing your diet lies in moderation. By moderating the amount of sweets you take into your diet and choosing to make them a luxury and not something you eat regularly, you can still enjoy most things like cookies and ice cream without having to make any sort of changes. Of course, choosing the low fat and no fat options when you do splurge can help you considerably.

If you are someone who needs to have your sweets every day, you need to find sweet substitutions that are lower in fat and calories while still being good enough to make you feel satisfied with smaller portions.

Smoothies are an easy way to have something sweet without overdoing it. You can make a smoothie that consists predominantly of strawberries and bananas, and add in a little bit of chocolate or peanut butter to add flavor without overdoing it on the calories. These are also a great breakfast item as they are high in protein and can help you to stay fuller longer during the day.

Making your own whipped cream is another way to enjoy something sweet. Dipping fruit like strawberries, pineapples and grapes into homemade whipped cream allows you to control your portion size and keep yourself within the healthy medium. It is important to make your whipped cream in portion controlled sizes if you have trouble stopping!

Granola bars can give you all the satisfaction of a candy bar with only a fraction of the calories. Made with grains and fruit, you can even dip the bottom edge of your granola bar into chocolate to give yourself a little decadence with your treat.

Dark chocolate is a heart healthy and low fat way to get your chocolate fix. With far less fat than white and milk chocolate, dark chocolate when eaten in moderation is a treat that anyone can enjoy. There are even dark chocolate candy bars that are available that are infused with everything from wasabi and chili to oranges and milk.

Being able to stick to a diet means that you need to treat yourself every now and then. It is always important to remind yourself that there are enjoyable and healthy substitutions to the sweets that you love. Fruits can add sweetness to just about anything and sweets in moderation can allow you to feel satisfied when you sit down to treat yourself.

Restaurant Tips To Keep Your Diet On Track

Sometimes, you just can’t avoid the need to eat out. Whether you are on a business trip and have to converse with potential clients or you are just meeting up with family and friends to catch up, even the most diligent dieter can find themselves having to worry and fret over the menu or risk undoing their hard work all together.
But there are a few universal tips that can help you to stay on track no matter what type of cuisine you may be eating. These tricks will help you enjoy these dinners out without having to feel like you aren’t getting to splurge and enjoy like everyone else.

Get your sauce on the side
While most people know this little trick when it comes to salad, it works just as well for pasta and sandwiches as well. If you simply cannot find an oil based replacement for a cream based sauce (say a Caesar dressing, replaced with a vinaigrette) then you will want to ask to get your sauce on the side. This allows you to dip individual bites into the sauce, which may not seem like much but will overall limit your intake of the fattier, creamier sauces available.

Green Salad

Go green
A salad as a side dish is a great and healthy choice that can help limit some of the calories when it comes to your main dish. But that is not the only way you can get green into your diet when it comes to meal choices from a restaurant. Stir fry, lasagna and pesto based sauces are all heavy on the veggies. But be careful as cheese laden dishes like lasagna are still high in fat. Even something as simple as piling your burger high with vegetables can begin to make a difference.

Be portion savvy
Restaurants are notorious for serving items in huge portions. Just because all of this food has been piled on your plate does not mean that is as much as you should eat for your meal. Taking leftovers home is always an option and it can actually help stretch your finances a little further as you are getting two meals for the price of one. If you feel as if your portion sizes are too big a quick internet search on your phone can help you to cut down to the safe and healthy portion sizes that you need to stay on track.

Gluten Free Goodies

Going gluten free can be one of the best things you do for your body. It can help you to lose weight and feel better and even help you to have more energy in your day to day life. But when you are beginning a gluten free diet, it can be tough to find enjoyable snacks and foods to satisfy your cravings.
Surprisingly, many of the snacks that you enjoyed before your gluten free diet will still be safe to eat. It is just important to do your research and always read labels before eating to make sure the foods are safe for your diet.



Sweet potato fries are a great sweet and salty treat if you are looking for something gluten free to munch on. You can make them at home yourself by simply slicing a sweet potato and sprinkling with salt before baking in the oven. Fast food restaurants are now starting to pick up on the sweet potato fry craze, making it a good choice if you are out on the run.

Peanut butter and celery is a gluten free treat that is always a big hit with kids of all ages. You can even add a few raisins on the top and call it ants on a log to get your kids excited about eating it. If you are looking for something a little less sweet and a little more savory, you can replace the peanut butter with cream cheese.

Chocolate covered bananas are wonderful for a decadent snack that is safe and gluten free. By taking bittersweet chocolate and melting it in the microwave, you can dip fresh bananas and let them harden in the freezer for a few hours. This can be a great substitution if you are fond of popsicles or other decadent frozen treats.

If you’re looking for a snack that is a little more savory and a little less sweet, then look no further than roasted seeds. It is easy to toast your own pumpkin seeds at home and flavor them with the seasonings. This works just as well for sunflower seeds. You can also buy sunflower seeds over the counter at most grocery stores and gas stations.

Are you looking for a substitute for french fries that isn’t sweet potato based? You can try edamame. Baked in the oven and tossed in some sea salt, this give the same satisfying crunch as fries with none of the gluten or fat. Edamame can also be baked into recipes and replace green beans if you are looking for a more complex flavor.

Eating gluten free does not have to be painful. It only requires a little more thought when it comes to making your food choices. With some research and planning you can have healthy and enjoyable snacks at your disposal each and every day. Gluten free doesn’t mean that you have to give up the things that you love.  With a little creativity, you can find plenty of pleasing substitutions.

Simple Low Fat Lunches

Lunch tends to be the busiest time of the day. Between work, home life and commuting, it’s hard to fit in a healthy meal. Taking your lunch to work doesn’t mean you have to be stuck with plain old sandwiches every day.

By putting together these simple, low fat lunches in advance, you can save time and money by making your own meals while still enjoying a healthy and satisfying lunch.

chicken salad

Chicken Salad
Easy to make up in advance, chicken salad is a protein rich meal that can be made low fat with just a few alterations. Changing out your mayo for low fat whipped salad dressing will give you the same creaminess with only a fraction of the fat. Adding walnuts and grapes will give your chicken salad great texture and flavor, adding protein without all that many calories.

Cottage Cheese, Fruit and Whole Wheat Toast
You can purchase cottage cheese in a large container and portion it out for yourself each day, or you can buy smaller containers that are already portioned out that come with the fruit on the bottom. Adding in two pieces of whole wheat toast can give some weight to this light lunch without overdoing it. If you want to add a little flavor to your toast, you can use hazelnut butter or a slice of cheese toasted on top.

Hummus and Pita Chips
If you are looking for a satisfying and protein rich lunch that doesn’t rely on meat, then you need not look any further than hummus and pita chips. Hummus is a rich and savory dip made from chick peas that has great flavor. Often seasoned with garlic and red pepper, it can help you to feel like you’ve had a full meal without eating a ton of food.

Smoothie and Rice Cakes
Smoothies are a great choice if you are not all that fond of vegetables but love the sweet taste of fruit. You can easily use kale or spinach as the base for your smoothie and add in things like blueberries, strawberries and bananas to make the flavor and make it taste sweet. Rice cakes will give you the carbs to help you stay full and the crunch to feel satisfied along with your smoothie.

Fajita Wraps
Beef fajita meat, whole wheat tortillas and spinach can make a filling and easily portable meal that is high in protein and low in fat. You can even splurge and add in a little low fat dressing or salsa to give it some extra kick. Vegetables like bell peppers, lettuce and onions are also healthy and tasty additions to the fajita wrap. Be sure to use lean beef when you make your wraps to keep your calories down.

You do not have to rely on fast food in order to have satisfying meals during your busy day. By taking a little time the night before you can save yourself on frustration and calories with a simple and low fat lunch that still makes you feel like you can enjoy your lunch hour.

First Trimester Treats

For many women, the first trimester is the toughest part of the pregnancy. You’re tired, you’re weak and you seem to always be having some sort of stomach ailment. Morning sickness often rears its ugly head the worst during the first trimester which can make it tough to keep practically anything on your stomach.
This touch and go relationship with food can make it hard for you to get the nutrients that you need during this very important time in your pregnancy. But there are great tasting and healthy treats that you can try that are generally easy on the sensitive stomach of a pregnant woman in her first trimester that will help you to stay on track.


Granola is a great choice when you are looking for something crunchy to snack on and you aren’t sure if your stomach can hold up to something stronger. Granola can give you that sweetness along with the crunch without the fat and calories that come with things like potato chips. If you are looking for a saltier solution to your crunching needs without resorting to the potato chip bag, then try air popped popcorn.

Are you a big fan of the sweets? Then try eating Greek yogurt and fruit. Low in fat but high in protein and nutrients that you need, these treats are not heavy on the stomach and can help you to feel full without feeling sick. If you want to mix a little bit of both worlds, granola and yogurt are a great choice for breakfast in those first trimester mornings when you feel like you can’t eat anything at all.

If that is too heavy for you to put on your stomach, then try a piece of toast. Light and easily palatable, something as simple as replacing your plain white toast with multigrain or wheat toast can help you to feel better and make the most out of every bite that you eat. A little bit of apple or hazelnut butter can add some sweetness to your toast to make it a little more appetizing.

No matter what you are eating, it is always important to make sure you are taking in nutrients during the very important first trimester. If you find that you are having a hard time keeping things down, you may want to consider taking a multivitamin to help fill in the gaps.

Stretching For A Better Workout

It seems that we are always in a hurry. Lives are busier than ever and we all tend to have very little time to spend in the gym. You know that you have to make the most out of every minute of workout time that you have, and you don’t want to waste it. For many people, this means skipping important items like stretching and warm ups. But did you know that stretching effectively before a workout can actually help you in the long run?

Warming up can make the difference between a subpar workout and a stellar one. Good stretching will help your muscle to be warm and ready to work with blood flowing nicely. This can help you to avoid things like cramps when you are doing cardio or worse, when you are lifting weights.

An effective stretch before your workout will take 5 minutes or less. This is why it is so important to work this time into your designated workouts. You are keeping your body safe and protecting yourself from injury in only 5 minutes worth of time.

Back stretch

Back stretches are the most important before your workout, and also some of the simplest. A good back stretch is as easy as bending over to touch your toes. To stretch your upper back, simply raise your arms with your elbows at your sides and twist at the waist, first in one direction and then another.

Light, easy lunges are a great way to warm up your leg muscles, both the thighs and the calves. Instead of going deep, take a few simple lung steps with each leg to get the blood flowing and your body working.

To stretch your arm muscles, lift both of your arms over your head. Take your right elbow and cup it in your left hand and pull gently towards your left side. Repeat with the other arm. To loosen up your shoulders, hold your arms out to your side and make small circular motions. This will help to get your shoulders and chest muscles loosened up.

A quick minute of jogging in place, jumping jacks or jump roping can help to get your heart pumping before your workout. This can be helpful if you are getting ready to jump on the treadmill or go for a run, that way you are burning calories from the very second you start walking or running.

Wheat Free Weight Loss

It seems that everywhere you turn, there is mention of someone who has lost weight from a gluten free or wheat free diet. You see celebrities with remarkable bodies who are shouting from the rooftops how going wheat free has changed their life. But with all diet crazes that hit the peak of popularity, the real question is if wheat free weight loss is a safe and effective lifestyle change.
The gluten free and wheat free diets were originally created not for weight loss, but for the health of those who suffer from Celiac disease. This disease, among other things, keeps the body from successfully processing wheat and gluten based products. Celiac disease treats the body not unlike lactose intolerance, only with gluten and wheat instead of dairy products.

But now many people who are not suffering from Celiac disease have come to see the impressive weight loss gains that come from cutting wheat and gluten products from their diet. This has become quite popular in recent years as news has spread at what health gains people are seeing while on the wheat free diet.

Vegan/Wheat Free Lemon Sugar Holiday Cookies


There are some doctors who do not believe that it is the wheat free aspect itself that makes the diet so effective, but instead that it is the utter control of foods going into the body that lead to more controlled calorie intake. This is often up for heated debate among the health community.

Regardless of which side of the fence you are on, going wheat free for weight loss is a safe and effective way to control your diet and lose weight. By going wheat free you have to control your diet that much more, watching carefully to make sure that you are not taking in any foods that might have wheat or gluten in them. This vigilance about food is what can help you to start to lose weight. Because the amount of foods available to you on the wheat free diet are limited, you have to work that much harder to build a solid and nutritious diet.

This does not mean it is not possible. Far from it. There are many people, celebrity and otherwise who have flourished on the wheat free diet. With a little planning and the self-control to stick with the program, it is a healthy and safe way to shed pounds and take back control of your body.

Killer Home Workouts

Some of us are just not gym people. It could be for any number of reasons. Maybe you don’t like working out in front of other people. Maybe there are no good gyms in your area. Or maybe you are just someone who can’t afford the hefty price of a gym membership every month. But no matter the reason for you not making it to the gym, it shouldn’t mean that you can’t still get a good, heart pumping workout.

A good workout from home doesn’t even require you to have any fitness equipment. While some people may prefer doing their home workouts with equipment like treadmills and stationary bikes they are not necessary to getting a solid workout at home.

Body weight lifting is a workout routine that requires nothing but a little bit of space and your own body. This type of workout uses gravity and your own natural weight to help you burn calories and gain muscle. By doing exercises that require you to handle your own weight you are able to learn functional moves that can be useful in your day to day life.

Tabata - 4. febr. 2011

Tabatas are another type of exercise regimen that requires nothing more than a little bit of time and some open space in your home. A high intensity workout routine, a tabata is a full cardio and sometimes weight training workout (depending on what exercise you choose to do during the duration of the tabata) that is crammed into as little as 4 minutes and 10 seconds. The Tabata works by being broken down into 20 second sections.

During these 20 second sessions you will run, jog, jump rope or do any cardio exercise or weight lifting of your choice at the highest intensity that you are capable of. Between every 20 second tabata you will have 10 seconds of rest where you will lower your intensity level to something equivalent to a 5. A full tabata is eight 20 second sections split up with eight 10 second rest periods which equals up to 4:10.

With the internet at your fingertips there is no reason why you need a gym membership to get a good workout. Video sharing websites like Youtube can give you easy access to a number of workouts at no cost to you, and there are various timers and exercise trackers that will keep you focused and on point even working out at home.

5 Best Healthy Slow Cooker Meals

Eating healthy while on a busy schedule isn’t easy. That is why so many of us resort to take out meals and drive through dinners just to get something in our bellies. But you don’t have to resort to greasy bag food to get something to eat if you’re short on time. With a little pre-planning and a slow cooker you can have a hot, delicious and healthy meal waiting and ready when you get home from work.
Vegetable Soup
One of the easiest and healthiest slow cooker meals out there is vegetable soup. It is also one of the most customizable meals you can make. The types of vegetables you can add to the soup are only limited by your personal palette. Leeks, carrots, potatoes and celery are always a good base to vegetable beef soup. All you need to do is cut these fresh vegetables up and put them in the slow cooker and cover them with the stock of your choice. Cook on low for 8 hours and you have a filling healthy meal and probably enough leftovers to freeze for a second dinner at a later date.

Pulled Pork
Pulled pork sandwiches are not only a delicious and filling meal, but pork is one of the best lean proteins available on the market. All you will need is a piece of pork butt or pork shoulder. Place it in about inch of water and season profusely. From there, cook on high for 6-8 hours and your pork should be pull apart ready by the time you get home from work.

Pot Roast
There is no more filling and enjoyable meal than a nice pot roast. With a slow cooker and a little planning, you can have a hot meal waiting as soon as you step through the door. A good pot roast only calls for potatoes, carrots, celery and a chuck roast. Season your meat and make sure that your veggies are submerged in water. Cook on high for 6-8 hours, depending on the size of the roast.

Want a hot breakfast instead of a hot dinner? Many people forget that you can make sweet and healthy breakfast dishes as well. All you need is steel cut oats, fruits of your choice like raisins and dates, and plain yogurt and you can have a nutritious breakfast that is hot and ready when you are.

Slow Cooker Applesauce

Apple Butter
Are you looking for something a little healthier to spread on your toast in the morning? Then apple butter is what you have been looking for. This simple, natural treat is just made from apples, cider and a little cinnamon. Simply core, slice and peel your apples and layer them on the bottom of the slow cooker. Then cover in your cider or juice and season to taste. Let your concoction cook on low for 12-15 hours before pureeing and sealing in an air tight container. In a good, tightly capped jar the apple butter will keep for up to 3 weeks in the fridge.

Will The Body Fat Solution Work For You?

There are many diets available on the market today, all designed to help you lose weight and change your life in different ways. Some use food restrictions to help you shed the pounds, while others try and teach you the healthy eating habits that will take you beyond the dieting stage and through to the rest of your life.
But what none of these diets offer are solutions for some of the psychological and emotional issues that can lead to overeating and weight gain. That’s where The Body Fat Solution comes in.

Saving Lipo Fat Could Save Your Life


Created with the sole purpose of helping people to live healthier and happier lives, The Body Fat Solution not only helps you to learn how to eat better and lose weight, but also how you can best face the issues that may have led to you putting on the weight in the first place.

The Body Fat Solution aims to help you not only make sure you get the lean proteins and nutrients that you need, but to help you understand why you make emotional food choices. With five principles for burning fat, building muscle, putting a stop to emotional eating, and helping you maintain your ideal weight, the Body Fat Solution is not a traditional diet, but it is still a diet.

In the early stages, there are suggestions for substitute emotional eating choices so that you can learn how to not to let food rule your life. There are calorie input and output guidelines to follow, journals to keep, and lifestyle choices to be made. All of these are done while trying to address the issues which cause emotional eating, which can be tough for some dieters to do all at once.

This is why it is so important to have a solid support system while taking part in The Body Fat Solution. During these new and exciting changes, it can be easy to become overwhelmed and let yourself fall back into the same eating habits you are trying to change. With the people around you aware of your dieting choices and what you need to do, it can make it easier for you to stick to your goals and start to see results.