#1 Holiday Eating Tip for Weight Management

<b>There is one holiday eating tip that you need to do every day. Eat protein with every meal.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP0VP4lzbIF9RfxPpwlEc9K58iUvuUt6YA41MeU7GgDn5uGCAAPmpx8q0uRhA91ovV6eKUuEzT24NDgihDXOwKmOIXfzWSWwAgb4bfK4EgosQAoX7iaT92InHC1QssP1hoQLuk2hO-XAL1/s1600/holiday+eating.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP0VP4lzbIF9RfxPpwlEc9K58iUvuUt6YA41MeU7GgDn5uGCAAPmpx8q0uRhA91ovV6eKUuEzT24NDgihDXOwKmOIXfzWSWwAgb4bfK4EgosQAoX7iaT92InHC1QssP1hoQLuk2hO-XAL1/s320/holiday+eating.jpg" width="320" /></a></div><br /><b>At your holiday parties, get full on protein foods first.</b> It will help you eat less of the condiments, desserts and other high-fat foods at the party. Most holiday parties have plenty of foods loaded with protein. Nuts, ham, turkey, chicken, fish, etc. are great foods to eat. <b>Protein helps control your blood sugar if you happen to eat carbohydrates. Rapid rises in blood sugar and insulin promotes fat storage and stops fat burning.</b><br /><br /><strong>It takes your body longer to digest protein (thermic effect), so you will fill fuller for a longer period of time. This thermic effect increases your metabolic rate because it takes your body twice as long to digest and transport protein as compared to carbohydrates. This should help you eat fewer calories during the day.</strong> <br /><br />Protein is also used by your body to repair and rebuild damaged tissues as a result of a tough strength training workout. Quickly digesting protein shakes work well after a workout. Other daytime and nighttime meals could be comprised of slowly digesting protein (such as lean meats) that will give a constant release of protein into your system during the day and overnight. <br /><br /><strong>So, when used right, protein will help you build a lean body and help your fat loss and weight loss efforts.</strong><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/top-holiday-eating-tips.html#.UmYlgnC-2uI" target="_blank">Download your Free Holiday Eating Tips Book!</a></b><br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a></b><br /><br /><br />

#1 Holiday Eating Tip for Weight Management

There is one holiday eating tip that you need to do every day. Eat protein with every meal. At your holiday parties, get full on p...

Read more »

Tasty Pumpkin Smoothie for Fall Season

<b>Kick off the fall season with <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ukmri9K-2uI" target="_blank">healthy pumpkin smoothies</a>.</b> Smoothies can satisfy your sweet tooth in a healthy way. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5TRlCJIzro37JZO8n-heZggNk7uYGty2j10tj_P80jeCUJc5g401rmLUcaneX02qgmT_FFQ0OAIVAbADij6q1gkQnAxyu99AKsiaKs1cPKatuzV6z4d_HOyV-wnhz6xgUalmLy4xUisxa/s1600/smoothie+pumpkin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5TRlCJIzro37JZO8n-heZggNk7uYGty2j10tj_P80jeCUJc5g401rmLUcaneX02qgmT_FFQ0OAIVAbADij6q1gkQnAxyu99AKsiaKs1cPKatuzV6z4d_HOyV-wnhz6xgUalmLy4xUisxa/s320/smoothie+pumpkin.jpg" width="320" /></a></div><br /><b>Pumpkin is loaded with antioxidants, vitamins and minerals. Added to that, its low in calories and fat.</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/2011/12/are-your-snacks-usually-sugary-sodas.html#.Ukmq-dK-2uI" target="_blank">Eat the wrong snacks</a> and it could blow a hole through your fat burning and weight loss goals.</b> Empty calories leave you, well, empty and looking for your next meal too soon.<br /><br /><b>You could be gaining weight because of your snacks between meals.</b> What you eat for snacks can mean the difference between out-of-control weight gain or weight loss management/fat loss.<br /><br /><b>Snacks bridge the gap between meals and can help you eat less at regular mealtime.</b><br /><br /><b>Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy.</b> These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels.<br /><br /><b>Other health benefits of pumpkin:</b><br /><br />a. Fiber<br />b. Alpha and Beta Carotene<br />c. Vitamins C and E<br />d. Potassium<br />e. Magnesium<br />f. Pantothenic acid ( a B Vitamin that supports your metabolism and adrenals)<br /><br /><b>Here is a great pumpkin smoothie:</b><br /><br /><b>PUMPKIN SMOOTHIE</b> <br /><br />2 cups of pumpkin<br />1 tablespoons brown rice syrup <br />1 tablespoon sucanat <br />1 teaspoon vanilla flavoring <br />1/4 to 1/2 teaspoons butterscotch flavoring <br />2 to 2-1/2 cups water <br />2 ice cubes (optional) <br />2 teaspoons sesame tahini (ethnic food department) <br /><br />Bake pumpkins until tender. Let cool (in refrigerator when not too warm). Begin blending. After several seconds of blending, stop the unit and mix the ingredients, if necessary, using a long utensil. Re-blend to a creamy consistency. Serve warm or chilled. <br /><br /><b>If you want over 120 delicious smoothie recipes, <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ukmri9K-2uI" target="_blank">download your Free Smoothies book now</a>!</b><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div>

Tasty Pumpkin Smoothie for Fall Season

Kick off the fall season with healthy pumpkin smoothies . Smoothies can satisfy your sweet tooth in a healthy way. Pumpkin is loaded with...

Read more »

10 Tips to Eat Less and Feel Fuller

<b>Who wants to eat less and feel hungry a little time later? Not me and hopefully not you. Part of controlling your calorie intake is learning how to eat less food that fills you up for longer.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWoiEaCAUGs_ptDGJsPc4RBK4e35MYw7sUtDL-iP1G8FPOrcP5p74KW_1JEp3OgyNcK4WFIDnXE7eg_eTE7r5ExZd76YMMVdOFbbO4knOBnnfHMV_Cvg367IXe6ClKDSdDCA5z3gm0OQd2/s1600/eat+healthy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWoiEaCAUGs_ptDGJsPc4RBK4e35MYw7sUtDL-iP1G8FPOrcP5p74KW_1JEp3OgyNcK4WFIDnXE7eg_eTE7r5ExZd76YMMVdOFbbO4knOBnnfHMV_Cvg367IXe6ClKDSdDCA5z3gm0OQd2/s400/eat+healthy.jpg" /></a></div><br /><b>Here are 10 tips to help you eat less without sacrificing nutrition or enjoyment (satiety):</b><br /><br /><b>1. <a href="http://myfitnesshut.blogspot.com/2013/02/10-tips-to-burn-fat-with-higher-intensity-less-work.html#.UkUtetK-2uI" target="_blank">Exercise with more intensity</a> to dull your appetite.</b> Circuit strength training and interval cardio training are examples of intense, fat burning exercise. These types of exercise will also burn more calories during and after your workout. <br /><br />In a study published online in The International Journal of Obesity, researchers at the University of Western Australia in Perth and other institutions compared the effects of easy vs. strenuous exercise on people's appetites following the workouts. The study was performed using 17 overweight men in their 20s and 30s.<br /><br />The results: The men who exercised using intense interval training had lower levels of the hormone ghrelin and had lower levels of blood lactate and blood sugar. Ghrelin stimulates appetite and blood lactate/blood sugar lessens the desire to eat. <br /><br /><b>2. Plan and pack your meals with mainly <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">whole, natural foods</a>.</b> You may also need to journal your eating choices and weigh and measure your food until you know what, how much and when to eat. Making hasty eating decisions can lead to poor meal and snack choices.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiexWSqP5HwcAbeAJcDBULHgBpkBamjpDI9OxfPoKAL_ScescVIi_GFDp7MdZ7nFyf8COnb_uIT0yzl0wwZIq9bSjpEbMICVZ0yAx8e8sErQYnptHq6HXle0wQkQobGxWGBOcICNt3QbXi0/s1600/food+journal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiexWSqP5HwcAbeAJcDBULHgBpkBamjpDI9OxfPoKAL_ScescVIi_GFDp7MdZ7nFyf8COnb_uIT0yzl0wwZIq9bSjpEbMICVZ0yAx8e8sErQYnptHq6HXle0wQkQobGxWGBOcICNt3QbXi0/s320/food+journal.jpg" /></a></div><br /><b>Download your <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ue-GttLqmuI" target="_blank">Free delicious healthy smoothies book</a> which includes over 120 recipes using whole, natural foods.</b><br /><br /><b>Don't skip meals, especially breakfast.</b> A study at the University of Texas found that people who eat breakfast eat fewer total calories during the day. Your body is also ready for food after being in a fasted state throughout the night. <br /><br />And, when you skip meals, your energy suffers and you are more likely to overeat at your next meal. <br /><br /><b>3. Eat one serving of food on a small plate.</b> You may need to learn to be satisfied without stuffing yourself. One <a href="http://myfitnesshut.blogspot.com/2013/04/do-you-underestimate-how-much-you-eat-daily.html#.UkUyidK-2uI" target="_blank">quick way to pile on the calories</a> is to eat second and third servings. <br /><br /><b>4. Eat a complete protein with each meal.</b> Complete proteins come from animal sources such as lean meats, low-fat dairy and eggs. Research has proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period. Protein also keeps ghrelin in check so your hunger doesn’t spike so high. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYrfML8IbNoZ6cgYRC6X51i3TIq1P4NaUXZuvH3ctdt-Ugfyt2fhQMC3UBc3qd791HLC3MAkUFgIqw8SmRpxMbsEz_Fu75Ok-3VguPrEhgUF44Q2BUYvxgcI-foCjc0PttEmccBw33tSGe/s1600/Protein4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYrfML8IbNoZ6cgYRC6X51i3TIq1P4NaUXZuvH3ctdt-Ugfyt2fhQMC3UBc3qd791HLC3MAkUFgIqw8SmRpxMbsEz_Fu75Ok-3VguPrEhgUF44Q2BUYvxgcI-foCjc0PttEmccBw33tSGe/s320/Protein4.jpg" /></a></div><br /><b>5. Eat more fiber for your overall health and satiety (with basically no calories).</b> Your body cannot digest fiber and there are two forms:<br /><br />a. Soluble fiber dissolves in water and produces a gel-like substance in your stomach. This substance helps digested food move slowly through the small intestine and slows down food absorption and release of nutrients into the bloodstream. Soluble fiber also limits the amount of cholesterol released into the blood. Oats are high in soluble fiber.<br /><br />b. Insoluble fiber cannot be broken down once entering the stomach and increases in size by absorbing water. This type of fiber speeds up foods absorption once it enters into the small intestine. Insoluble fiber cleans your system as it travels through your body.<br /><br />Eat both types of fiber to help you feel fuller for longer and to help stabilize blood sugar levels. Eat 25-35 grams of daily fiber. Fruits and vegetables have both types of fiber.<br /><br />6. Eat healthy fats to improve satiety. <strong>You need fats in your diet for your body to function properly. Fats are twice as nutritionally dense as protein or carbohydrates. Get about 20% of total daily calories from fats.</strong> Eat no trans fats (partially hydrogenated fats found in packaged foods and fast foods). Eating too many trans fats will land you in the doctor's office with heart and cholesterol problems!<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2ndiGHj2CdJM0HIwuP6vK8lpdfxudZEz60cBTk6lTul8QYdCZnp64Lxwf2rpBgxAvxnulF8jN3BGcbUEJJ3ACiJuLYXcn1GzwvRtccaS5fDE_mfevBhYMw-TUuX8GNZuQopZ1m5ych5Kl/s1600/healthy+fats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2ndiGHj2CdJM0HIwuP6vK8lpdfxudZEz60cBTk6lTul8QYdCZnp64Lxwf2rpBgxAvxnulF8jN3BGcbUEJJ3ACiJuLYXcn1GzwvRtccaS5fDE_mfevBhYMw-TUuX8GNZuQopZ1m5ych5Kl/s320/healthy+fats.jpg" /></a></div><br /><strong>Focus mainly on eating heart-healthy unsaturated fats.</strong> Monounsaturated fats (MUFAs) can lower bad cholesterol (LDL) and lower total cholesterol. Good sources of MUFAs are nuts (especially raw), nut butters, olives, virgin olive oil and avocados. <br /><br /><strong>Polyunsaturated fats (PUFAs) are also good for you---especially the omega-3 fats found in cold-water fatty fish like salmon, mackerel, herring, sardines, trout and white tuna.</strong> Flaxseed and walnuts are also good sources of omega-3 fats. Eat more omega-3 fats and less omega 6 fats. <br /><br />Too much omega 6 fat intake can lead to inflammation that causes arthritis, cancer and heart disease. Sources of omega-6 fats are sunflower oil, peanut oil, sesame oil and cottonseed oil. Conjugated linoleic acid (CLA) fats found in red meat and dairy are also good for you provided they come from grass-fed cattle. Another option would be to supplement your diet with fish oil.<br /><br /><strong>Limit (not eliminate) eating saturated fats like butter.</strong> Coconut oil is also very healthy and great for cooking. Moderation is the key to eating saturated fats.<br /><br /><b>7. Drink water.</b> This will help you limit sugary drinks and empty calories. It will help you eat less and help your body function better.<br /><br />Drink about half your weight in water every day. So, if you weigh 160 pounds, drink 80 ounces of water each day. Eating foods with high water content count towards your water intake.<br /><br /><b>8. Avoid high-fructose corn syrup.</b> Your body processes the fructose in high-fructose corn syrup differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you’re full. It causes your liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast). So, your body wants more and stores more fat at the same time.<br /><br /><b>9. If you drink alcohol, do it in moderation.</b> Researchers from Denmark found that alcohol drinking can increase appetite.<br /><br />Also, when you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate. This acetate is then quickly released into the bloodstream and used as the body’s main source of energy. So, your body is using the acetate for energy instead of the stored fat in your body. The more you drink, the more fat your body will store (many times belly fat).<br /><br /><b>10. Get enough sleep each night so your body's metabolism will work right.</b> And, if you're awake when you should be asleep, you are more apt to eat those fat-filled comfort foods. Aim for 7-9 hours of sleep each night.<br /><br /><b>Need a program to build muscle mass? The program below has beginner, intermediate and advanced levels:</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> helps you start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><br /><br />

10 Tips to Eat Less and Feel Fuller

Who wants to eat less and feel hungry a little time later? Not me and hopefully not you. Part of controlling your calorie intake is learni...

Read more »

How to Eat to Reduce Stress Overload

<b>We live in a culture surrounded by <a href="http://myfitnesshut.blogspot.com/2012/07/digital-stress-and-your-brain.html#.UjdVt9K-2uI" target="_blank">stressful situations</a>, many of them brought on by us. Technology, which is supposed to make life easier, many times makes life more stressful.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcfR2CPwNqoDyVUu-S1FEvPqw9jC-NmjgvSO4Ec9oVH1EeaJtlR3iv9GfhZjrY3225GnUv1GKSMbVgJevG5X2UAqxtjP5lzlvsaiIjHte1Okw-p3QkidFrrsGPZU9fFaGl47RJ-FZMiZey/s1600/stress2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcfR2CPwNqoDyVUu-S1FEvPqw9jC-NmjgvSO4Ec9oVH1EeaJtlR3iv9GfhZjrY3225GnUv1GKSMbVgJevG5X2UAqxtjP5lzlvsaiIjHte1Okw-p3QkidFrrsGPZU9fFaGl47RJ-FZMiZey/s400/stress2.jpg" /></a></div><br /><b>Need examples? Don't check your cell phone for 1 hour.</b> Can you do it? Or, are you checking that device every 5 minutes? What about your email? Do you check it every 2 minutes? These are just 2 examples of how life is on full tilt, seemingly non-stop. Unless you manage it. <br /><br /><b>According to Life Extension Magazine, 80% of Americans report experiencing intense, chronic stress over personal finances and the economy.</b> What about the rest of the world? The magazine reports: The World Health Organization estimates that stress-related disorders affect nearly 450 million people worldwide.<br /><br /><b>Limit prolonged stress in your life. A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. </b><br /><br /> In a Mayo Clinic article, “Stress Basics,” it states:<br /><br />“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response. <br /><br />Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”<br /><br /><b>Here are my 6 quick tips to relieve day-to-day stress:</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwnv8RIBOC3ocEtRtCDAzr5RRWDHuPz8hhVtRQenwj_B_FHRd-7WT08-AYY2O-C3j5s6_QgnfO4xbNsT9sRPWbBG-hwdenJ0VoKq_ffgA2JXQC1Dx36gbuiBkfZMiOSwf3vf3UZab3CTuE/s1600/stress3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwnv8RIBOC3ocEtRtCDAzr5RRWDHuPz8hhVtRQenwj_B_FHRd-7WT08-AYY2O-C3j5s6_QgnfO4xbNsT9sRPWbBG-hwdenJ0VoKq_ffgA2JXQC1Dx36gbuiBkfZMiOSwf3vf3UZab3CTuE/s320/stress3.jpg" /></a></div><br />1. Regular exercise helps your body work better, stay healthier and relieves the stress of the busy day.<br /><br />2. Laugh often and don’t take yourself too seriously<br /><b><br /></b><b>3. Learn to relax by using tools such as music, deep breathing, walking, <a href="http://myfitnesshut.blogspot.com/2012/06/5-ways-massage-therapy-helps-you-burn.html#.UjdUtdK-2uI" target="_blank">massage therapy</a>, meditation, etc.</b><br /><br />4. Have a grateful attitude. Find things and situations to be thankful for every day.<br /><b><br /></b><b>5. Focus on positives and not negatives. You can always choose to be optimistic in any situation.</b><br /><br />6. Disassociate yourself from negative energy vampires in your life. You become like the people the hang with.<br /><br /><b>What you eat also affects your levels of stress and health for that matter.</b><br /><br /><b>Here are some eating tips to improve your health, manage body weight and lessen daily stress:</b><br /><br /><b>1. In general, you should strive to eat whole, natural foods.</b> These foods have one ingredient, the food itself. Fruits, veggies, nuts, lean meats and salad greens are examples. These foods will keep you healthier and cause your body and metabolism to work properly.<br /><br /><b>Eating Healthy Smoothies is a delicious way to eat whole, natural foods.  <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.UjdkfNK-2uJ" target="_blank">Download your Free Book</a>!</b><br /><br /><b>2. Drink only water and unsweetened drinks like tea for beverages. Not drinking sugary drinks will help you reduce dangerous belly fat.</b> And one example: green tea has many health-related properties. The L-theanine (a non-protein amino acid) in green tea helps you to relax.<br /><br /><b>3. Stress-relieving foods include:</b><br /><br />a. Foods high in Vitamin C help reduce cortisol, a stress hormone in your body.   Eat chili peppers, oranges, bell peppers, broccoli, Brussels sprouts, cauliflower, strawberries, papaya, tomatoes and cantaloupe.<br /><br />b. Eat plenty of foods high in Omega-3 fats.  These healthy-fat foods combat stress and have many health related benefits.   A study published in Diabetes and Metabolism found that Omega-3 fats reduce cortisol and adrenaline.  An Ohio State University study showed Omega-3 fats decreased anxiety by 20 percent.<br /><br />Flaxseeds, krill oil, wild salmon, chia seeds, sardines, grass-fed beef, halibut, virgin olive oil, walnuts and almonds are high in Omega-3 fats.<br /><br />c. Eat more foods high in potassium to help relieve stress-related hypertension.  Spinach, lima beans, kidney beans, white beans, kale, collards, Greek yogurt, wild salmon, bananas and mushrooms fit the bill.<br /><br />d. Foods which trigger serotonin release helps reduce your stress levels because it promotes feelings of well-being.   Turkey, eggs, fish, beans, nuts, cottage cheese, hummus and oats are great sources to trigger serotonin release ( from the amino acid tryptophan).<br /><br />e. Eat more broccoli.  It has the vitamin, folic acid which reduces stress and anxiety.<br /><br />Reduce your stress levels with a healthy lifestyle!<br /><br /><b>Catherine Ebeling and Mike Geary are co-authors of the popular ebook, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Fat-Burning Kitchen</a>, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!</b><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br />

How to Eat to Reduce Stress Overload

We live in a culture surrounded by stressful situations , many of them brought on by us. Technology, which is supposed to make life easier,...

Read more »

5 Reasons to Eat a Raw Food Diet

<b>by Yuri Elkaim, BPHE, CK, RHN</b> <b>Author, <a href="http://healthhut.mp3trainer.hop.clickbank.net/" rel="nofollow" target="_blank">Eating for Energy</a></b><br /><br /><b>If you’re reading this article, you may be wondering about the benefits of a raw food diet, right?</b> Well, the benefits of eating more raw foods are numerous and once you understand them you’ll probably wonder why you haven’t eaten more raw in the past. You’ll also think twice about eating dead cooked foods ever again.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9aogp4CbmHN0W0hZC1WCZjgUOTc7J-BR_g-B07wtkSWoOr7Iz9LpSGTeQ-INESQlGeLcikk_17uIrnMyJTZe8XSoi_QRTO834K6P492HQRK-brHroc8g6w-y6p3U9vDkjZ0Fk9gq_GsF3/s1600/raw+fruits+and+veggies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9aogp4CbmHN0W0hZC1WCZjgUOTc7J-BR_g-B07wtkSWoOr7Iz9LpSGTeQ-INESQlGeLcikk_17uIrnMyJTZe8XSoi_QRTO834K6P492HQRK-brHroc8g6w-y6p3U9vDkjZ0Fk9gq_GsF3/s320/raw+fruits+and+veggies.jpg" /></a></div><br /><b>Raw Foods Give You More Energy</b><br /><br /><b>I don’t think I know of a single person who eats at least 80% raw foods who doesn’t enjoy far more energy than the average person.</b> I know that when I transitioned away from eating a diet made up of breads, dairy, and cooked foods, and adopted more of a raw foods diet, my energy went through the roof. And I’m not talking about the quick surge you would get from an espresso but rather long-lasting energy that enables you to do more with less.<br /><br />For instance, eating raw will allow you to sleep less and have far more energy than you ever thought possible. When I’m eating at least 80% raw, I can easily function on just 4-5 hours of sleep. I literally bounce out of bed and don’t require any naps throughout the day. Oh yeah, did I mention that I workout every single day as well? Sometimes, even twice!<br /><br /><b>Energizing Enzymes</b><br /><br /><b>There are several reasons why a <a href="http://healthhut.mp3trainer.hop.clickbank.net/" rel="nofollow" target="_blank">raw food diet</a> will give you more energy. First, raw foods are rich in food enzymes. Enzymes are required for every single reaction in the body.</b> Unfortunately, our bodies only have a finite number of these enzymes, so when we run out, we run out of life! To add to this, when you heat foods above 118 degrees fahrenheit, you destroy the food enzymes that are naturally present in all raw foods. Therefore, if you eat a predominantly cooked foods diet, you’re not getting enough food enzymes, which means that your body will have to produce and use more of its own to digest and metabolize your foods.<br /><br />The more energy your body needs to divert towards digestion, the less energy you will have for other activities. You will feel more lethargic and tired as your body is trying to breakdown “dead” foods and figure out what to do with them.<br /><br />So, the food enzymes inherent in raw foods are a big reason for boosting your body’s energy. They are the spark plugs and are intricately related to the next property that make raw foods so energy-boosting.<br /><br /><b>Life Force</b><br /><br />When raw foods are left intact, they are also known as living foods. They are called “living” because they carry an incredible amount of life force.<br /><br />Now, since every living being has an aura or energy field illuminating from their body, which foods do you think would enhance yours? High energy raw foods or cooked foods that dead? I think we both know the answer.<br /><br />As I like to say, “eat alive and you will thrive”.<br /><br /><b>Weight Loss and Beautiful Skin</b><br /><br />The other highly sought-after quality of a raw foods diet is its ability to help you lose weight and beautify your skin. Almost all raw foodists have reported losing weight they could never lose. At the same time, they notice an instant improvement in their skin. They look younger and have a natural glow that comes about because of the “living” nature of raw foods, their abundance of enzymes, and of course the plethora of nutrients that are ingested when eating more fruits and vegetables.<br /><br />You will find it easier to lose weight on a raw food diet because your getting more nutrients and, therefore, your body won’t crave “dead” foods. Second, the enzymes help to breakdown the foods you are eating and excess energy and fat stores in your body. Third, raw foods are water-rich, which helps you feel more satiated, as well as hydrated.<br /><br />Many of these reasons also help us explain why living foods make you look younger and beautify your skin. Enzymes, life force, water, and high quality nutrients all play a role in natural skin care.<br /><br />We could talk about the benefits of a raw food diet for hours but the only to truly understand them is to experience them for yourself. So why not take action today and enjoy the health, the body, and the vitality that you deserve!<br /><br /><b>Yuri Elkaim, BPHE, CK, RHN</b><br /><b><a href="http://healthhut.mp3trainer.hop.clickbank.net/" rel="nofollow" target="_blank">Eating for Energy</a></b><br /><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br />

5 Reasons to Eat a Raw Food Diet

by Yuri Elkaim, BPHE, CK, RHN Author, Eating for Energy If you’re reading this article, you may be wondering about the benefits of a raw f...

Read more »

Energy Drinks Or Food For Your Energy?

<b>If you routinely don't have the energy to do what you need to do, check up on your habits before buying energy drinks.</b> There's a new report out warning against energy drink use by children and teens. I would expand that recommendation to include adults too. No one needs energy drinks. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWl_vXL7fgeO8J2yj38KsbfViH0k-KkhpHGheML_tet8HY-fGG63i47JJNAVtOjlQwITVYTCj-nW63hBg1eCm-3nfb2jIriJPJM5NZvpETudZH_LsnYJurQ8zN5GT7KZWt9jtuOlepWjmQ/s1600/energy+drink.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWl_vXL7fgeO8J2yj38KsbfViH0k-KkhpHGheML_tet8HY-fGG63i47JJNAVtOjlQwITVYTCj-nW63hBg1eCm-3nfb2jIriJPJM5NZvpETudZH_LsnYJurQ8zN5GT7KZWt9jtuOlepWjmQ/s320/energy+drink.jpg" width="213" /></a></div><br /><b>Here are some things you should check:</b> <br /><br /><b>1. Are you getting enough sleep?</b> Four or 5 hours of sleep a night is not enough rest. The sleep debt will catch up with you. Be sure and register for the Free book, <a href="http://myfitnesshut.blogspot.com">"Master Your Sleep."</a><br /><br /><b>2. How nutritious are your meals? Are you eating enough? Get your nutrition primarily from food.</b> And, I recommend taking supplements such as multivitamins, fish oil and green tea. <br /><br />If you want “The TRUTH” when it comes to losing fat with proper nutrition, you have to check out my friend's site: <b><a href="http://www.beyonddiet.com">Isabel De Los Rios</a></b> is one of America’s top nutrition experts and educators.<br /><br /><b>3. When's the last time you had a complete physical exam?</b> There could be medical reasons for your low energy. <br /><br /><b>4. You might be dehydrated.</b> “Water serves as a medium for the body to perform its life-sustaining functions, such as regulating body temperature and eliminating waste,” says Toby Amidor, a registered dietician in New York City. “If you don’t ingest enough water to help these metabolic reactions occur, you’ll become tired or lightheaded.”<br /><br />Drink about half your weight in water each day. So, if you weigh 150 pounds, drink about 75 ounces of water each day.<br /><br /><b>5. Maybe you are too caffeinated.</b> Because it is a stimulant to the central nervous system, caffeine can make you tired. Cheryl Forberg, a registered dietician says, "a once-a-day dose in the morning in tea or coffee is fine." <br /><br /><b>"But people can create a vicious cycle when they keep ingesting more caffeine to counteract the exhaustion they feel after the previous dose wears off."</b> And, she adds, "the cumulative effects of the day’s caffeine—such as increased heart rate and a rise in blood pressure—can also keep you from getting a good night’s sleep."<br /><br /><b>6. You don't get enough exercise.</b> You know how energized you feel after exercising? Enough said. <br /><br />As for the report: "We would discourage the routine use by children and teens," said Dr. Steven Lipshultz, pediatrics chairman at the University of Miami's medical school. He wrote the report with colleagues from that center.<br /><br /><b>The report says energy drinks often contain ingredients that can enhance the jittery effects of caffeine or that can have other side effects including nausea and diarrhea.</b> It says they should be regulated as stringently as tobacco, alcohol and prescription medicines.<br /><br />"For most children, adolescents, and young adults, safe levels of consumption have not been established," the report said. <br /><br /><b>I say, get your energy primarily from food and you will have what you need to live an active life.</b><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a><br /><a href="http://herfitnesshut.com">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a></b>

Energy Drinks Or Food For Your Energy?

If you routinely don't have the energy to do what you need to do, check up on your habits before buying energy drinks. There's a n...

Read more »