People often think they are doing something healthy for themselves by switching their white bread for whole wheat bread. Although this is a better option than white, whole wheat bread can still be preventing you from losing your unwanted weight.
I am not a big fan of bread or bread type products. Actually, I think most people could feel a thousand times better if they stopped eating so much bread every single day. Toast for breakfast, sandwich for lunch, bread basket at dinner…we could feed a small village with the amount of bread I see some people consuming in one day (or several villages depending on who you’re talking about).
No, I am not saying to never have bread ever again (Hey, its life, you gotta enjoy it, right?). What I am saying is that 4-5 servings of some kind of bread type product every day is making thousands of people gain weight, preventing them from losing their unwanted weight and worst of all, bringing about diseases like Type 2 Diabetes and Heart Disease.
I don’t eat very much bread at all and I really don’t even miss it. I guess I have just come to enjoy all the other delicious food I eat each day that I don’t even feel bread is missing from my meal plans.
Here are my “bread free” strategies and exactly how you can lower your own bread intake each day:
1. When you think of breakfast, don’t automatically think toast, bagels, or a roll. A couple of hard boiled eggs over sliced tomatoes is delicious. You can also make a quick batch of oatmeal and add walnuts and berries. How about cottage cheese and pineapple? The breakfast options are endless.
2. Pack snack foods and take them with you to work. In less than 2 minutes, I can throw natural peanut butter, raw almonds, dried fruit (no sugar added), an apple or banana and baby carrots all in a bag and be out the door. Taking these food items to work with you will help you stay away from the employee room bagels or donuts. (Don’t even get me started on how evil donuts are). Slap some peanut butter on an apple and munch away at that, all while making fun of the people eating donuts (Just Kidding, that’s not nice.)
3. Don’t depend on sandwiches as lunch every day. How about some salmon, broccoli and brown rice? Leftover chicken from last night and a sweet potato? Imagine that lunch is another version of dinner and not just a mid day sandwich inhaling contest.
4. Make “the bread basket” a once-in-while experience. You really do not need to be serving a bread basket for dinner at home if you are offering healthy carbohydrate choices like salad, cooked vegetables, brown rice, millet, or quinoa.
5. Oh, and how could I forget? Don’t think that eating “100% Whole Wheat” is any better. It is still refined flour (maybe just not bleached) and a huge contributor to weight gain. I could go on and on about this but I have covered all the details about how detrimental wheat products are to your weight loss efforts in Chapter 9 of The Diet Solution Program.
Start to think outside the “bread box” today for healthy alternatives to your daily bread intake. What one thing can you do today to get started?
Showing posts with label The Diet Solution. Show all posts
Showing posts with label The Diet Solution. Show all posts
Wednesday, October 19, 2011
3 Simple, Healthy Meal Plans
Is it possible to put together a simple and healthy meal plan? One that is not going to be complicated and hard to follow? Yes. It is possible and I will show you how.
The healthy meal plans below will help you achieve your health goals while simultaneously shedding fat off your body.
Here are 3 healthy meal plans you can get started on right now.
Breakfast
Protein should be included in every meal throughout the day and breakfast is no exception. Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your healthy breakfast. Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.
3 great sample breakfasts are:
Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten.
2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit
Smoked salmon over sliced tomato and 1 green apple.
Lunch
The same rules apply as breakfast. An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before. Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.
3 great sample lunches are:
Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by ½ cup of pineapple.
Leftover chicken legs with ½ sweet potato and broccoli.
Lean hamburger over portabella mushroom and brown rice. Cooked vegetables or a green salad. 1 orange.
Dinner
You can really be creative with dinner. Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed. Again, always remember to include protein and carbohydrates.
3 great sample dinners are:
Mexican salad: Ground beef over shredded lettuce and tomato, guacamole and brown rice.
Grilled Salmon over asparagus, green salad (oil and vinegar as dressing) followed by a fresh fruit salad.
Buffalo meat balls over rice pasta with sautéed broccoli.
Snacks
You never want to let your body get too hungry. Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating regimen much more difficult. It’s important to keep snacks handy so you never experience hunger or a blood sugar low without having a healthy option nearby.
3 great snacks are:
2 Tbsp almond butter on ½ apple
Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added)
Cottage cheese and pineapple
Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results. Following simple and healthy meal plans like these is the first step in achieving your health and fitness goals.
Found in/Provided by The Diet Solution Program
Read our Diet Solution Review
The healthy meal plans below will help you achieve your health goals while simultaneously shedding fat off your body.
Here are 3 healthy meal plans you can get started on right now.
Breakfast
Protein should be included in every meal throughout the day and breakfast is no exception. Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your healthy breakfast. Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.
3 great sample breakfasts are:
Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten.
2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit
Smoked salmon over sliced tomato and 1 green apple.
Lunch
The same rules apply as breakfast. An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before. Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.
3 great sample lunches are:
Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by ½ cup of pineapple.
Leftover chicken legs with ½ sweet potato and broccoli.
Lean hamburger over portabella mushroom and brown rice. Cooked vegetables or a green salad. 1 orange.
Dinner
You can really be creative with dinner. Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed. Again, always remember to include protein and carbohydrates.
3 great sample dinners are:
Mexican salad: Ground beef over shredded lettuce and tomato, guacamole and brown rice.
Grilled Salmon over asparagus, green salad (oil and vinegar as dressing) followed by a fresh fruit salad.
Buffalo meat balls over rice pasta with sautéed broccoli.
Snacks
You never want to let your body get too hungry. Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating regimen much more difficult. It’s important to keep snacks handy so you never experience hunger or a blood sugar low without having a healthy option nearby.
3 great snacks are:
2 Tbsp almond butter on ½ apple
Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added)
Cottage cheese and pineapple
Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results. Following simple and healthy meal plans like these is the first step in achieving your health and fitness goals.
Found in/Provided by The Diet Solution Program
Read our Diet Solution Review
Tuesday, March 9, 2010
There are 3 major reasons that set up 98% of all the fat loss diet programs for failure. This article will help you identify each of them and understand the 3 major reasons better.
1) Times have changed, but our bodies have remained the same; this is the first reason why 98% of fat loss diet programs fail.
In the early days, humans were hunters and gatherers, and our bodies still function as though we don’t have reliable food sources. This was a time before we had drive-thrus for a quick bite on the way home from work and fully stocked refrigerators just 10 feet away. In fact, our ancestors had to work very hard to find food; the alternative was not eating at all. Sometimes, they were forced to go without substantial nutrition for a period of time.
So, for them to survive, their bodies had to figure out a way to make it through such times of scarcity. Their bodies adapted by slowing down their metabolisms and storing calories as fat when there was enough food; this could then be used as fuel in times of scarcity. Unfortunately, this survival mechanism endures, even though most of us in the developed world no longer need it.
So, when you follow a diet program that restricts your caloric intake, your body responds by shifting into survival mode, preventing you from achieving results. This approach will make your metabolism slow and sluggish; you will burn less fat and, at the same time, store more of it. This also leads to huge amounts of lean muscle tissue being wasted.
2) 98% of fat loss diet plans fail because they leave us feeling hungrier.
Fat loss diet programs that restrict calorie intake will leave you feeling hungrier, with a constantly growling in your stomach and subsequent discomfort. (To add to this, you’ll be preoccupied with nothing but thoughts of food).
Do you really think that you can keep living in that state for long?
I think it’s doubtful! In fact, the hunger pains will stay as long as you are on such fat loss diet programs, and you’ll need to resume eating normally to make them go away. I don’t know anyone who can live under such circumstances permanently, and I think 99% or more of the population can’t either.
How can you expect to lose weight and keep it off when you’re on fat loss diet programs that just don’t work and are impossible to maintain? there is NO way!
3) 98% of fat loss diet programs fail because reasons 1 and 2 work together to make your goal unattainable.
Even after you give up on these low-calorie fat loss diet programs, there’s more in store for you.
This food deprivation has trained your body to burn less fat and to store more of it. Eventually, when you resume your normal diet, you will end up piling on more pounds than before. (I’m sure you’ve heard of “yo-yo dieting”!). ”)
Unfortunately, even the weight you lost, if any, when you were on such fat loss diet programs was mostly that of retained water and lean muscle mass. You might have reduced the number on the scale, but you didn’t actually lose any body fat.
With all these factors involved, it’s no surprise that 98% of fat loss diet programs fail.
This article is sponserd in part by THE DIET SOLUTION PROGRAM
1) Times have changed, but our bodies have remained the same; this is the first reason why 98% of fat loss diet programs fail.
In the early days, humans were hunters and gatherers, and our bodies still function as though we don’t have reliable food sources. This was a time before we had drive-thrus for a quick bite on the way home from work and fully stocked refrigerators just 10 feet away. In fact, our ancestors had to work very hard to find food; the alternative was not eating at all. Sometimes, they were forced to go without substantial nutrition for a period of time.
So, for them to survive, their bodies had to figure out a way to make it through such times of scarcity. Their bodies adapted by slowing down their metabolisms and storing calories as fat when there was enough food; this could then be used as fuel in times of scarcity. Unfortunately, this survival mechanism endures, even though most of us in the developed world no longer need it.
So, when you follow a diet program that restricts your caloric intake, your body responds by shifting into survival mode, preventing you from achieving results. This approach will make your metabolism slow and sluggish; you will burn less fat and, at the same time, store more of it. This also leads to huge amounts of lean muscle tissue being wasted.
2) 98% of fat loss diet plans fail because they leave us feeling hungrier.
Fat loss diet programs that restrict calorie intake will leave you feeling hungrier, with a constantly growling in your stomach and subsequent discomfort. (To add to this, you’ll be preoccupied with nothing but thoughts of food).
Do you really think that you can keep living in that state for long?
I think it’s doubtful! In fact, the hunger pains will stay as long as you are on such fat loss diet programs, and you’ll need to resume eating normally to make them go away. I don’t know anyone who can live under such circumstances permanently, and I think 99% or more of the population can’t either.
How can you expect to lose weight and keep it off when you’re on fat loss diet programs that just don’t work and are impossible to maintain? there is NO way!
3) 98% of fat loss diet programs fail because reasons 1 and 2 work together to make your goal unattainable.
Even after you give up on these low-calorie fat loss diet programs, there’s more in store for you.
This food deprivation has trained your body to burn less fat and to store more of it. Eventually, when you resume your normal diet, you will end up piling on more pounds than before. (I’m sure you’ve heard of “yo-yo dieting”!). ”)
Unfortunately, even the weight you lost, if any, when you were on such fat loss diet programs was mostly that of retained water and lean muscle mass. You might have reduced the number on the scale, but you didn’t actually lose any body fat.
With all these factors involved, it’s no surprise that 98% of fat loss diet programs fail.
This article is sponserd in part by THE DIET SOLUTION PROGRAM
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