Experts say there are two basic categories of foods that can be considered "keeping it off foods" because they fill your tummy without piling on the calories. They are fruits and vegetables.
The nutrient that gives fruits and vegetables that ?staying power?? Fiber. So, if fruits and vegetables are the "keeping-it-off food groups," fiber may well be the "keeping-it-off super-nutrient."
Protein is another super-nutrient. It's becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it?s imperative that you choose your proteins wisely, because like all other foods, if you?re eating more than your body needs, it?ll show up on the scale as a gain, instead of a loss.
The following foods are smart, low-calorie choices that will benefit your weight loss efforts:
Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.
Broth- or tomato-based soup ? Soups can help reduce hunger before meals and increase your feeling of fullness.
Low-calorie green salads - Having a low-calorie salad ? which is not defined as one that?s loaded with croutons, high fat dressings, and cheese - as a first course can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.
Yogurt ? Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.
Beans ? A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.
Water ? Water is your body?s lifeblood, and you should be drinking it through your day. It?s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.
Drinking a glass of water before a meal can also be beneficial to your weight loss program.
High-Fiber, Whole-Grain Cereal - Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.
Never miss breakfast if you can help it.It is the most important meal of the day and if you starve yourself your body will slow your metabolism down so starving yourself becomes counter productive.
As your knowledge about Healthy Eating continues to grow, you will begin to see how Healthy Eating fits into the overall scheme of things. Knowing how something relates to the rest of the world is important too.
About the Author:
Jayne Waldorf served 5 years in the Womens Royal Air Force followed by 15 years as an Administrative Officer in the Civil Service.Today she enjoys spending time on her websites and with her family. She lives in Cheshire England with her husband and has two grown up sons. http://www.waldorflinks.com
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Kids below the age of four always fall for this one. It�s called the funny name game and involves giving healthy foods like fruits and vegetables funny names and conjuring up interesting stories involving the food. Obviously, many of these stories will conclude with the food being gobbled up by the giant child or having the food run for cover to avoid an alien attack by ducking into a big cave that also happens to be your kid�s mouth.
(3) The Taste Test.
The main reason kids don�t like vegetables is that they can�t stand the taste. Hence, if you can add things kids love like peanut butter to celery or some ranch dressing to broccoli, your kids may go for those veggies.
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HolisticHealth Fitness Guide - Autosuggestion, Influencing the Subconscious Mind
"Self-suggestion makes you master of yourself." - W. Clement Stone
Autosuggestion is one of the foundational tools for all fitness goal setting and goal setting in general. It's simply self-suggestion, a method by which the conscious mind communicates directly with the subconscious mind. The subconscious takes orders from the conscious mind without question and acts upon those orders through repeated statements or affirmations. These orders are not just limited to one sense but can come from any of the five and are more powerful the more senses you use.
In order to train the subconscious mind to change you must, on a daily basis, suggest to it the health or fitness goal you want to obtain. Not just on a daily basis but throughout the day repeating and reaffirming the goal you're seeking. However, repetition alone will have no impact. The conscious mind acts as a filter to the subconscious mind. The only way to get past this filter is through the use of autosuggestion mixed with strong emotion or feeling. The more feeling and emotion you can put into these commands to the subconscious, the faster and more powerfully the subconscious will act to bring about your goals.
In the previous three articles based on thoughts, desire, and faith, you were instructed to read aloud your written statement of your desire for better fitness at least twice a day, already seeing yourself as if you had already accomplished those goals. By affirming your goals daily, you communicated your desires directly to the subconscious, in absolute faith. Through repetition of this procedure you create habits favorable to the attainment of your fitness goals. And when you create a habit, an acquired behavior pattern regularly followed until it has become almost involuntary, then the hard part is over; the action becomes automatic.
If you learned to play a musical instrument in school, you couldn't play it the first time you picked it up just because you wanted to play it. It was hard at first, forcing yourself to practice everyday, starting as a beginner who couldn't read a note of music. That is until your practice became habit. Then you no longer thought about practicing, you just did it out of habit until one day you could play that instrument fairly well and perhaps even more than one instrument.
In more than one study and in actual practice with athletes, they were broken into two groups. The first group physically practiced 100% of the time. The second group practiced 50% of the time and the other 50% visualized in their head practicing perfectly. In almost all cases the second group performed as well or better than the first group who practiced 100% of the time.
Think about it. One group of athletes physically practiced 50% less yet had the same or better results than the other group who physically practiced 100% of the time.
That is the power of autosuggestion. A power anyone can harness to their benefit.
The next article in this series will focus on specialized knowledge.
About the Author
Jeff Baker is currently a web development manager and author living in Arlington, TX. His current interests are health and fitness after nearing a 100lb weight loss through goal-powered fitness concepts.
His free Goal-Powered Fitness newsletter can be found at http://www.goalpoweredfitness.com
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