5 FAVORITE FOODS FOR KEEPING YOUR MUSCLES STRONG AND YOUR BODY ENERGIZED

LEAN GRASS-FED BEEF OR BISON

High in iron, omega-3s, vitamin E, and conjugated linoleic acid (CLA) compared with grain-fed cattle; each 4- to 5-ounce portion will yield more than 25 grams of protein.

EGGS

Rich in vitamin D and choline (from the yolk), the whites contain the most easily absorbable protein source. To cut down on the fat, mix one whole egg with four or five egg whites. One whole egg contains about 7 grams of protein. 

GREEK YOGURT

Higher in protein (about 17 grams per serving ) and lower in carbs than regular yogurt, the Greek variety is also packed with important probiotics for intestinal health.

COTTAGE CHEESE

The creamy texture makes this dairy standard easy to blend in a salad with balsamic vinegar or
to add dimension to omelets. One cup contains an amazing 28 grams of protein. For maximum health benefits, stick to the no-salt added, 1% milk fat variety.

BEANS

In addition to being loaded with protein (chickpeas, for example, have 20 grams per half cup), most beans are also rich in fiber. Other high-protein choices include pinto beans (10g per half cup), edamame (8g per half cup), and black beans (7g per half cup).

THE SANE WAY TO EAT

You've heard that old dieting adage "a calorie is a calorie." You've probably also heard "all foods are fine in moderation," But the truth is, putting 2,000 calories of low-quality food into our metabolic system will have a radically different effect on our weight than ingesting the sanne quantity of high-quality calories, And manyhighly processed foods can set us up for trouble even in moderation.The quality of calories isdetermined by four factors: satiety, aggression, nutrition, and efficiency. A "SANE" approach to eating considers them all.

Satiety refers to how quickly calories satisfy our appetites and hunger. Most of us can easily consume copious amounts of beer and pizza, but if we tried to eat the same amount of calories in another form — say, five cans of tuna or 30 cups of broccoli — we'd be uncomfortably full. That's satiety in action.

Aggression refers to how likely calories are to be stored as body fat. To keep calories from being shuttled into our fat cells, we don't need to worry about eating less food. We just need to eat less aggressive food.

Body-fat storage is triggered as a response to eating food that causes us to have more glucose in our bloodstream than we can use at one time.

The more aggressive calories are, the faster they increase the levels of blood glucose and the more likely that our bodies will lock up that glucose as stored fat.

Nutrition refers to how many macro- and micronutrients (vitamins, minerals, es¬ sential amino acids, essential fatty acids, phytonutrients) your calories provide.

Fewer nutrients per calorie (as found in most starches, sweets and fast foods) means low nutrition quality.

Lots of nutrients per calorie (as found in nonstarchy vegetables, high-quality proteins, low-sugar fruits, and nuts and seeds) means high nutrition quality.

Effficiency is how easily calories are converted into body fat The more inefficiently calories are stored as body fat, the better.

Fiber, for example, is not digested and therefore can never be stored as body fat, The body tries to digest fiber, but after burning a bunch of calories trying to break down and absorb fiber, it gives up and passes it through the digestive system.

Refined sugars and starches are quite efficiently converted to body fat, while protein is very inefficiently converted. Fats are easily converted but many have other redeeming "SANE" charactehstics that make them desirable.

The more "SANE" foods we eat, the simpler it becomes to achieve and maintain our ideal weight.

The more "inSANE" foods we eat, the more our metabolism is disrupted, and the more inclined we are to overeat.

Foods with a low SANEity rating provide few nutrients and are easily converted into body fat. They trigger the release of body-fat-storing hormones, and they raise our set-point weight.

Here's a look at my SANEity ratings and serving recommendations for various foods.

TOP 5 CLEAN-EATING MISTAKES

1. Cereal

"For the most part, cereals are not exactly high in nutrients, apart from synthetic nutrients that are added. Cereals are also low in protein and high in carbohydrates, so if weight loss is your goal, then it's going to be pretty hard if you're fuelling your body with carbs." Many cereals have a high glycaemic index (GI), meaning they're unlikely to keep you full and are likely to bring an energy crash. "In my experience, people who eat cereal for breakfast are generally the people who have the energy slump in the afternoon,"

The correction: Start your day with a fry-up (spray oil of course). "A high-protein fruit smoothie, eggs,
bacon, mushrooms and tomatoes, or even leftover dinner from the night before is an ideal breakfast. You will notice a difference in your energy within a few days and you are more likely to burn fat by having a breakfast like this."

2. Coconut Oil

Coconut oil is almost entirely (91 per cent) made up of unhealthy saturated fat. "This contributes to the build-up of fatty material, called plaque, on the inside of your blood vessels and is a major cause of heart disease. This high concentrate of saturated fats raises bad cholesterol levels, clogs the artenes and increases the risk of heart disease. While fresh coconut does provide some dietary fibre, the oil it contains is
predominantly saturated fat and so its use should be limited in a healthy balanced diet."

The correction: Choose healthier fats such as monounsaturated fats and polyunsaturated fats - omega-3 and omega-6-which reduce 'bad' LDL cholesterol and increase the 'good' HDL cholesteroL This helps to lower your risk of heart disease. Reduce saturated fat intake by using canola or olive oil.

3. Low kJ Snacks

The belief that low-energy foods equal weight loss is one of the biggest fat loss furphies. Often the side effect of chasing minimum kJs is meals based on highly processed, nutrient-poor foods High GI foods like rice crackers and rice cakes may be low in kJs but are broken down very quickly. That means a similar hit of energy to that which you'd get with table sugar. It places strain on the pancreas to produce lots of insulin very quickly. In the short term, that means energy slumps and hunger soon after eating. Longer term, the pressure can promote type 2 diabetes and weight gain.

The correction: Base meals and snacks on whole foods, which are less energy dense (translation: more filling bang for your calorie buck). For snacks, get creative with vegies - think zucchini chips with ricotta or Greek yoghurt. For meals, include vegetables, a portion of protein such as dairy legumes or meat, and a serve of grains or low-GI carbs - try wholegrain bread, brown rice, quinoa or buckwheat groats. "By eating complex, whole food meals instead of focusing on low-kilojoule foods you'll have increased and sustained energy, increased nutrient intake, increased appetite control, decreased chances of weight gain and increased general wellbeing."

4. Juice

Because the calories come primarily from sugar, your body doesn't detect it in the some way it logs food calories. Care factor? You can down a ton of calories without the attention of your body's usual 'appetite off' switches. Just how dangerous is it? A glass of OJ with no added sugar contains 400 kJ - not much less than a piece of toast with Vegemite, except the fibre and chewing make it unlikely that you'd down four pieces in a row and still be hungry. Four OJs? Not so hard!

5. Clean Eating

Eating healthily or dean often causes a counterproductive halo effect. When clients consume few processed, junky foods and emphasise fruit, vegetables, nuts, seeds and lean protein sources, they often make the mistake of believing they can eat as much as they like and still lose weight. The reality is that a calorie surplus, even if it is in healthy foods, will cause weight gain or impede weight loss. Nuts and seeds are particularly high in kJs - despite containing healthy fats and filling protein.

The correction: Achieve a moderate calorie reduction by downsizing portions and increasing energy expenditure through exercise, the logical outlawing of 'fattening' foods is a trap that sets you up to swing wildly between deprivation and overdoing it, "No food is forbidden unless your taste buds tell you that's how it's going to be!" To lose weight, aim for a realistic daily calorie deficit of 20 to 30 per cent.

JUICING WITH A BLENDER

Kale, kiwi, broccoli and cucumber make an awesome green mix. Carrots, sweet potato and tomato make a delicious pink mix. Beets, blueberries and spinach make a purple healthy juice.

Juicing has become a rage nationally. After Fat, Sick and Nearly Dead hit the Internet and Netflix viewing population, the level of interest in juicing doubled. Many individuals hit their local department stores an plunked down $200 or more to purchase a juicer. They juiced for a week and that was that. There was an expensive juicer collecting dust or shoved under the sink. Juicing is an excellent avenue that can boost  your craving for fruits and vegetables. In addition, properties in many fruits and veggies contain high levels of antioxidants, which can become a cabinet created by Mother Nature. If you want to try juicing, but aren't sure if you'll stick with it, there is a solution. Pull out your blender and read away.

Slice your Mix

Take the time to slice your apples, peel your oranges, slice your bananas, chop your sweet potatoes, beets and carrots. You don't want to toss any whole fruit or veggies in your blender. This will burn the motor out in no time. Cucumbers, and tomatoes may be softer veggies, but you want to slice these as well. Freezing fresh Spinach and Kale as a base allows you to crumble it into the blender as a healthier base.


Use Water

So, your veggies and fruit are sitting beautifully sliced and diced in your blender. Now is not the time to just hit blend. Your blender will burn out. Grab a cup and add about a half to a full cup of water. It all depends how much veggies and fruit you put into the blender. You basically want to add water until it hits the halfway point of the veggie/fruit mix.

Toss in Ice

A cold juice just tastes better. Grab a few cubes of ice and toss it atop. Many people enjoy or prefer coconut water or coconut water frozen cubes. Feel free to toss that. Adding in a slice of lemon or lime is also deliciously refreshing.

Blend it Up

You want to start with chopping the ingredients. Select chop on the blender until you stop hearing the ice and mix blend down. From there locate a setting for liquify and you want to keep it there. Typically, three to five minutes is sufficient to blend down your ingredients perfectly.

Strain it Out

Most videos will tell you to use a cheesecloth. Personally, a cheesecloth was a bit complicated. You can hit your local dollar store and purchase a filter (yes the same one you use to drain your pasta.) Avoid the filters that have larger drains. A mesh filter would work perfect. Grab a large bowl, hold the filter above it and pour your mix into the filter. Use a spoon or fork to move the mix around in the filter. This helps to drain it faster into the bowl.

Transfer and Taste

Pour your juice into a large cup and enjoy. As far as the pulp, there are a couple of options. If you are on a juice fast, it's best to toss it. If you are simply incorporating juicing into your everyday life, the pulp can be used for cooking. If you have a mix of veggies and fruit in the pulp, store in the fridge to keep it cold. Pull out chicken, add basil and salt to the fruit/veggie mix, and add a splash of olive oil in a baking dish. Layer the
pulp out on the pan and place the chicken atop. Bake slow and steady and it adds a delicious taste to your chicken dinner. If you used just a fruit base, save the pulp to add to oatmeal.

The Final Word

Juicing has tremendous benefits. Between a natural elixir of health, it also will turn on your love for veggies. Be creative when juicing, mix and match color schemes. Kale, kiwi, broccoli and cucumber make an awesome green mix. Carrots, sweet potato and tomato make a delicious pink mix. Beets, blueberries and spinach make a purple healthy juice. Have fun with it, the more you juice, the healthier you will be!

WHY DAIRY PRODUCTS ARE GREAT FOR YOU

As with most things in your life, reduction and balance is key! Not having any dairy at all may damage your body, whereas having too much could also have the same outcome.

Dairy is so much of an important food group, but recently, what with severe diet regimes and theover-dramatization of food allergies and intolerances - dairy products seem to have, unjustly, been handed a bad name.

All of us need a balanced diet as a way to keep our bodies healthy; no one should remove major food groups from their diet, unless of course recommended to do so by a medical expert, as doing so could mean that you're lacking in crucial vitamins and minerals.

Simply how much dairy should I eat?

As with most things in your life, reduction and balance is key! Not having any dairy at all may damage your body, whereas having too much could also have the same outcome.

In accordance with nutritional guidelines, we should all be getting just about 2-3 servings of dairy each single day.

So, one serving might be a smallish pot of yogurt, a smallish 'matchbox' piece of cheese, or maybe a 200ml glass of milk.

Severe low-fat diets might be one of the main reasons why some people don't have enough dairy in their diet, as the food group is often thought to be being too high in fat. However, by selecting low-fat versions you can still enjoy your preferred dairy foods without the guilt!

Fat free milk can still offer you exactly the same amount of calcium as whole milk; plain yoghurt or low-fat frozen yoghurt and low-fat versions of cheese are all great ways of avoiding the fat while still maintaining a healthy measure of dairy.

Really what are the benefits of dairy?

Where do we even commence? Firstly, quite a number of dairy products are incredibly rich in calcium and protein. Calcium is actually required by the body to build strong and healthy bones and teeth, and protein is a building block of the body, assisting the body to restore and build itself.

Dependent upon the type of dairy consumed other core nutrients that come from this food source includes:
 magnesium, folate and vitamins A, D, E, B1, B2, B6, and B12.

Alternative known benefits to possessing a diet rich in dairy, is that it aids blood to clot and lowers the potential risk of high blood pressure, heart disease, stroke and certain cancers, including for example colon and breast.

TOP TIPS TO MAKE HEALTHY SMOOTHIES

Smoothies are simply the best way to make a meal complete and for sure you ought to try it for breakfast. They are simply delicious and at the same time if you really want to go in for some healthy options what is the other choice you have? Don't worry smoothies can turn out into a healthy choice if you follow these tips I simply triggered out:

Lock in the flavors in your smoothie recipe by using fresh fruits so that the nutrition is simply packed inside where by you don't have to use the artificial ones to make it tastier.

Try using healthy tea instead of milk to make the base stronger and nutrient stuffed. You can try your hands over green tea to start with as it has antioxidants to keep you healthy.

Pick out the freshest fruits and vegetable available to make a healthy base which is sure to taste much better than anything else.

Have you ever tried dates to sweeten your smoothie? Remove the pits and soak them for at least an hour or overnight before blending. The other excellent choices to replace dates are maple syrup, honey and stevia.

If you are looking for a probiotic punch add young Thai coconut water Kefir along with milk that aids in digestion and the same time delivers nutrition to the fullest.

Some wonderful spices add to the flavor and locks the taste much better than you can ever dream of. Play with these little magical flavors like nutmeg, cayenne pepper, ginger, cinnamon and cayenne pepper.

Healthy fats are always preferred to keep you going for hours adding in more energy thus refreshing you totally. You can try your hands on flax, avocado, coconut or even hemp oil.

Try and choose superfoods that can boost the nutrition to a greater level. Include cacao, goji berries, maca, bee pollen, aloe vera, spirulina, coconut oil and lot more to feel the difference.

Chinese herbs like Astragalus, Ginseng and Rhodioa can take your smoothies to a different lane making you travel through the medical properties.

Do you like your  smoothies  to be chilled with ice cubes? Why don't you try  coconut water cubes that add  the essential nutrients including potassium, magnesium as well as electrolytes to your drink?

Smoothie recipes are pretty easy as you can create your own healthy ones if you by trial and error method. For this you need  to understand different flavors and play with them well!

HEALTHY POST-WORKOUT SNACKS

A healthy post-workout snack should replenish your body's glycogen levels. A high-glycemic carbohydrate snack (like a banana smoothie) would do the job splendidly - and deliciously.

Within 30 minutes of engaging in a strenuous exercise session, you need to feed your body in order for it to recover. Your glycogen levels are depleted and your muscles need repair, especially if you lifted weights or did a lot of running. A cold, tall glass of a sugary drink full of empty calories may quench your thirst, but it does nothing to help your body recuperate after a heavy workout.

Replenish

A healthy post-workout snack should replenish your body's glycogen levels. A high-glycemic carbohydrate snack (like a banana smoothie) would do the job splendidly  -  and deliciously. This type of carbohydrate is easily absorbed by the body and will restore glycogen to optimum levels fairly quickly after intense exercise. Just remember to skip the sugar.

The only time that consuming a high-glycemic carbohydrate snack is recommended is typically after a heavy workout of at least 90 minutes. High-complex carbohydrates (like oatmeal or brown rice) take the body a longer time to digest, keeping you feeling full longer. For that reason, these types of carbohydrates are more often suggested for regular diets. But after working out, your body needs to be restored quickly and foods with a high-glycemic index (bagels and baked potatoes and watermelons, oh my!) fit the bill.

Rebuild

To rebuild your muscles after a prolonged workout, your body also needs protein. Running, interval training, and heavy weightlifting can all break down muscle tissue. A healthy post-workout snack that is high in protein  can repair muscle damage and prevent soreness after intense exercise. Peanut butter on rice cakes (for extra fiber) or low-fat Greek yogurt are good choices. Believe it or not, nonfat chocolate milk is another excellent protein source and great for muscle  repair after a heavy workout session.

Muscles are depleted of amino acids after intense exercise. Since protein contains amino acids, foods high in protein are ideal choices for muscle repair after working out. So even if you don't have time to prepare a  healthy post-workout snack, grab a handful of nuts, like almonds and peanuts, and munch away. With every crunch, your muscles are on their way to recovery.

After a heavy workout, you don't want to burden your body with fatty foods or sugar-laden treats. Pass on
the ice cream and enjoy a nutritious peanut butter-banana smoothie instead. It's a healthy post-workout snack that replenishes the glycogen levels in your body, rebuilds muscle, and tastes great! What's not to love?

6 DIET MISTAKES COULD BE STOPPING YOU FROM LOSING WEIGHT

There you are working so hard to drop kilos by busting your butt at the gym. cutting back calories, eating more vegetables and maybe even trying a juice cleanse. Unfortunately, diet mistakes can hamper your metabolism - the internal furnace that incinerates calories 24/7 - whether you're going all out in a spin class or sitting in front of the TV, Wise up to these connmon errors and finally see the results of your effort.

MISTAKE 1 EATING THE WRONG BREAKFAST

You've heard over and over again that people who eat a morning meal tend to be slimmer. But some people find that noshing in the am actually makes them hungrier. If you can relate, it may be that the "healthy breakfast" you're eating - such as cereal and fruit - contains too many carbohydrates, which could prime you to overeat later.

"When you have a sluggish metabolism, it's often a sign that you have some insulin resistance. This means your body has a hard time moving sugar from the bloodstream into your cells for fuel, and when that doesn't work right, you feel hungry even when you're physically not," says Dr Caroline Cederquist, a nutrition expert and medicai director of BistroMD, an online diet delivery service in the US, This is especially noticeable after waking up. In the morning, insulin levels tend to be already high. After a high-carb meal, they rise even more and then quickly nosedive, leaving you ravenous by noon.

THE SOLUTION Pair those carbs with protein to slow down the blood sugar response. Aim for 30g of protein (a cup of cottage cheese or two eggs and a container of plain low-fat Greek yogurt) and 20g to 30g of carbs (a medium banana, a thick slice of toast or packet of instant plain oatmeal).

MISTAKE 2 SKIMPING ON PROTEIN

All day long, your body goes through a process cailed protein turnover, which basically breaks down muscle tissues. Many women don't eat enough protein - which contains amino acids, the "main food" for muscles - to counteract this effect and properly maintain lean mass. This is not good as the more muscle you have, the more calories you burn no matter what you're doing.

THE SOLUTION The recommended daily dietary allowance for protein is 58g, but many women don't get enough. A serving is equal to one palm-sized portion (90g to 110g) of meat, poultry or seafood, and you should aim for two to three servings a day.

MISTAKE 3 EATING LESS TO LOSE WEIGHT

Yes, you have to cut calories, but as the number on the scale decreases, your metabolism can also take a dive for two reasons; Firstly, although some of the weight lost is fat, you also lose calorie-torching muscle.

Secondly, according to Dr Robert Yanagisawa, associate professor of medicine, endocrinology, diabetes and bone disease at Mount Sinai Hospital in the US, 'Vour body has its own "comfortable' weight because we're genetically primed to fight starvation.

"As you're losing weight, it tries to hang on to calories in order to get you back up to your baseline." You may also feel hungrier as your body tries to persuade you back to your set point. Luckily, it will gradually reset your weight to a new baseline, adds Dr Yanagisawa.

THE SOLUTION Until your body stops sabotaging your weight-loss efforts, the most important thing you can do is to load up on fruits and veggies. Your gastrointestinal system works overtime to break them down and torch a few extra calories, but most importantly, they're an effective way to fight hunger as they fill you up with low-calorie fibre.

Load half your ptate with produce at every meal and eat a salad with vinaigrette before or after dinner. The salad slows your eating speed, giving anti-hunger hormones the 20 to 30 minutes they need to kick in so you feel full and wiil eat less at your meal - or will be better able to resist dessert afterwards.

MISTAKE 4 DRINKING DIET SODA

It's a cruel twist of fate that something calorie-free can plump you out. "Studies Show that artificial sugar stimulates the same hormonal and metabolic responses as real sugar," Dr Cederquist says. With fake sweetener, receptors in your brain and gut anticipate getting calories from sugar. In response, your body releases the fat-storage hormone insulin.

THE SOLUTION "Toss the calorie-free stuff and start eating real food," advises Dr Cederquist. You want to stop drinking diet soda completely, but if you tend to guzzle several cans a day and don t want to quit cold turkey, start by cutting back to one can and always consume diet drinks with a meal. "That way, your body gets the calories it's expecting, so there's less of an insulin response," she explains.

MISTAKES 5 NOT WASHING PRODUCE

Pesticides are not iust insect killers, but endocrine disrupters as well Because the endocrine system controls metabolism. exposure to certain chemicals can increase one's appetite, stimulate fat cells and cause a sluggish metabolism, says Dr Isaacs. Pesticide residue on produce - as well as any plastic packaging they come in - can throw off your hormone levels and even lead to weight gain.

THE SOLUTION Keep eating those fruits and veggies, but be diligent about washing everything, including pre-washed salad mixes and fruits with rinds, such as cantaloupes and avocados. Dr Isaacs recommends submerging produce in a large bowl of water for one to two minutes, then rinsing under runningwater. Use a soft brush to scrub citrus andother fruit with hard peels.

MISTAKE 6 CLEANSING

If there's one thing about juice fasts, you do lose weight pretty quiickly. But most of that is water and muscle tissues, says Dr Cederquist. Vou can probably guess where we're going with this: When you deny your body the nutrients It needs by consuming too few calories and inadequate protein, your body will break down muscle tissue. "In the end, you'll just gain that weight back when you start eating again and maybe even more because you've lost muscle mass," she says.

THE SOLUTION Consult your doctor if you're really keen to try this and don't start any cleansing regime on your own.

FIGURE-FRIENDLY FIXES - BEAT YOUR FOOD DOWNFALLS

THERE'S NO MAGIC SOLUTION TO SLIMMER THIGHS or a flatter tum (sorry!), but if you want to shake of   that excess weight you need a smart strategy. First things first, you have to suss out what might be stalling your progress. So we?ve rounded up some of the most surprising health saboteurs. Avoid these and you'll whittle away those wobbly bits once and for all.

1 You’re eating too many healthy carbs

You balk at the sight of a butter croissant, but you feast on a big bowl of wholemeal pasta at dinner. We all know that white versions of kitchen cupboard staples spell bad news for our waistlines, but even their brown counterparts aren't as virtuous if you're overloading on them.

Complex carbohydrates are an important macronutrient in any balanced eating plan, but a carb-heavy diet leads to weight gain by increasing blood glucose levels and making your body more resistant to insulin. This means that instead of burning carbs for energy, your body stores them as fat.

WISE UP: Pile half your plate with non-starchy veggies (like broccoli and cauliflower), one quarter with protein (pulses, lean beef or chicken), and the other quarter with complex carbs (brown rice or sweet potato) and good fats.

2 You’re being too good

You've been told a gazillion times that counting kilojoules is the key to successful weight loss. Sure, it can help in the battle against the bulge, but tallying up your daily intake isn't really sustainable in the long term. Plus, you'll find your weight will start to plateau after a certain amount of time as your body fights back by slowing your metabolism and increasing your hunger.

Emerging research suggests that if you really want to keep your metabolism ticking over nicely, you'll need to bend the weight-loss rules slightly by ditching your diet once a week. Having a cheat meal can really help you stick to a healthy diet the rest of the time and keep your willpower firing all week long.

WISE UP: Set aside one meal a week to 'slip up' and indulge guilt-free! There are a couple of golden rules to follow to ensure this doesn't foil your healthy goals, though: schedule your cheat meal earlier in the day - at lunchtime rather than dinner - and stop eating at the first sign of fullness.

3 You save your kjs for dinner

Eating smaller portions will defs help to fire up your weight loss, but if you're making the mistake
of saving up your day's kilojoule intake for the evening, the scales won't tip in your favour. Your metabolism takes a dive when you miss meals as it tries to hang onto whatever energy it can. Plus, skipping meals during the day will make you ravenous come PM, so you're also likely to overindulge. This means your body will be flooded with high levels of blood glucose, which your body will store as fat. Eek.

WISE UP: Eat at regular intervals. Your day's food intake should revolve around three meals, plus two snacks, to ensure blood glucose levels stay stable. Make sure each meal contains protein to keep you feeling full, and graze on snacks, like berries with nuts.


4 You aren't dealing with your emotions

Guilty of eating your feelings? Short-term stress or anxiety can suppress your appetite, as the release of hormones - including cortisol, CRH and adrenaline - makes us feel less hungry. However, a prolonged response over time can cause hormones, like cortisol, to signal to the body that it needs to replenish food supplies. This makes us hungrier and slows down the metabolism.

WISE UP: Next time you're stressed, swap comfort foods for a yoga sesh. Concentrating
on breathing techniques and flow sequences will help bring your body back into balance and regulate hormone levels.

5 You have selective meal memory

Even if you're watching what you eat 50 per cent of the time, if you're not careful the other half, you'll pack on unwanted kilos. It's tough to keep tabs on what you're eating when you're distracted - and when you're multitasking your brain isn't as efficient at detecting fullness.

WISE UP: Schedule time into your day to dedicate to mealtimes. Make eating an occasion that takes you away from whatever task you're doing. Eat at the dining table instead of on the sofa and make sure you chew food properly. Spend a few minutes writing a food diary of everything you've eaten and review it at the end of the week.

FIT FOOD FACE-OFF: SKIM MILK VS MILK WITH FAT

Many adult women don’t drink a lot of milk, but others take in plenty. Women trying to get lean and ripped may drink milk alone or add it to protein shakes. But here’s the skinny on what type of milk you should consume while trying to shed body fat.

You may be trying to reduce calories by cutting back on the dietary fats in your milk. But this may not work in your dietary favor. Milk fat helps slow insulin release, reducing the amount of carbs that are driven to fat storage. If you mix milk with your preworkout or postworkout shake, then you want to spike insulin release to drive muscle repair. At other times of day, though, skim (aka nonfat — a bit of a misnomer), may encourage unwanted insulin release.

Yet you may not want all the calories that come with whole milk.

Winner ► IT’S A TIE: CHOOSE 1%- OR 2%-FAT MILKBUT GO WITH SKIM BEFORE OR AFTER WORKOUTS, AND AVOID THIS TYPE AT OTHER TIMES OF DAY. (IF YOU WANT TO  GET THE INSULIN-SPIKING BENEFITS OF MILK AROUND WORKOUTS BUT AVOID IT OTHER TIMES, THEN BUY SKIM AND 2 PERCENT MILK. YOU CAN MIX THEM TOGETHER IN A 1:1 RATIO TO CREATE THE EQUIVALENT OF 1 PERCENT MILK.)

LEAN ON BEEF: THIS MUSCLE FOOD HELPS YOU STAY TRIM

When your goal is to reduce body fat, you know you have to cut calorie intake. But you may not realize that you also need to increase your intake of protein and maintain a reasonable level of dietary fat consumption so you don’t lose lean muscle tissue instead of body fat.

Here are Oxygen’s tips for adding beef to a fat-loss program.

► Get cut by choosing beef. Almost all forms of beef are low or devoid of carb calories, and that’s important for reducing body fat. Beef helps keep insulin release in check, and this hormone drives calories (particularly carbs) toward body-fat storage. Virtually all forms of beef are without carbs unless they’ve been infused through processing — so avoid processed forms of beef, choosing whole cuts or ground beef with no extras added.

► Go grass-fed and organic. While all forms of quality beef cuts contain virtually only fats and protein, it’s well-established that grass-fed beef contains much higher amounts of omega-3 fats than beef raised on feedlots. Omega-3s are healthy fats that are otherwise low in American diets, making grass-fed beef important for the quality of fats, in addition to other benefits. Organic foods are grown without synthetic methods, so they are much lower in chemical content from pesticides and non-organic fertilizers.

► Beef up your diet.  The key to choosing a cut of beef depends on many factors, including price. These are among the leanest cuts that are available. Of particular, note that filet mignon (tenderloin) has fewer calories in both the grain- and grass-fed forms. The grass-fed is higher in calories because it contains more protein  and omega-3s for the same amount of fat. Also, hamburger is not a bad diet choice when you choose lean or extra-lean versions.

10 EASY WAYS TO EAT HEALTHY

Eating well isn't very difficult, but we tend to over complicate things. With a little planning, effort and the following steps, you'll be on your way to feeling fab in no time!

1. Planning is key

To ensure that you eat well daily, a certain amount of planning is necessary. If you fail to plan, once hunger hits you won't worry about the healthier choice and you might end up reaching for that pisang goreng. Take time on a Sunday to think about what the week ahead looks like and jot down when you'll be able to cook something healthy and if you need to eat out, what your healthier choices would be.

2. Re-stock your pantry

A well-stocked cupboard ensures that you have the base ingredients hand to cook with. This will deter you from taking the easy way out and heading to a restaurant. Buy airtight containers and fill them up with grains, pulses, legumes, pastas, and noodles. With these on hand all you'll need are a few fresh ingredients to cook up a complete meal. Stock spices, oils, vinegars and sauces to give a delicious kick to your meals, and nuts and dried fruit are a healthy snack to have on hand.

3. The freezer is your friend

Our freezers are often underutilized, but can be a helpful tool when it comes to eating well. Carve out some time over the weekend and cook up meals you can freeze and easily defrost over the course of the week. Curries, stews, and soups do well in the freezer. Freeze baggies of diced fruit to blend with soy milk and honey for a quick smoothie. In ice cube trays, freeze pesto that can used when you cook up pasta. Add a few fresh loaves of bread to the freezer that can easily be heated up in the oven when ready to eat.

4. Shop on the outer edges of the grocery store

Have you noticed that supermarkets have their own healthy map laid out for you? On the outer edges is where all the fresh produce is stocked and in the inner shelves is where you'll find the processed foods. Try as much as possible to shop on the outer edges where there are fresh fruits and vegetables, meats and seafood, and dairy products. As long as you keep away form the shelves of sugary biscuits, savoury chips, and canned goods, you'll find that you're diet will be instantly more nutritious.

5. Prep your ingredients the minute you get home

It can be easy to just throw your store bought ingredients into the fridge and forget about them until it's time to eat. If you take a few additional steps when you reach home, you'll find yourself breaking down another barrier to nutritious eating. Wash your vegetables and fruit and portion them in the fridge. This will make them easier to use. Meat can also be separated into individual serving Ziploc bags and kept in the freezer. This will help prevent overeatinga and wastage.

6. Do away with bad fats

To prepare healthier meals, toss the oils that have low nutritional value. If you're looking to do high heat cooking opt for grape seed or coconut oil that have a high heat point; to eat raw in salads, go for extra virgin olive oil. These oils are a healthy fat to add into your diet an you won't feel so guilty consuming them.

7. Go brown

To add more fibre and nutrition into you diet, go for brown, whole grain bread, rice, noodles and pasta.

8. Bake, grill, steam and boil

When cooking, try to stay away from frying your food. Bake, grill, steam or boil instead. If you must fry, opt for pan-frying with just a touch of oil. Instead of pouring the oil into pan, you can rub some oil onto the meat, this way you don't overdo it.

9. Serve the food on a separate table

When food is within reach, it'll be easier to eat more than necessary. If you serve the meal on a separate table or in the kitchen for example, this will deter your from eating more. You'll think twice each time you have to get up to serve yourself another portion.

10. Eat on a smaller plate

Tick your brain into wanting less by eating your meal on a dessert plate rather than a large dinner plate. The more full your plate. The more full your plate appears, the more satisfied you'll be with your meal.

LEARNING TO LOVE VEGETABLES

Always been a meat eater but you’d like to go part-time vegetarian? Then make the flexitarian transition gradually and aim to:

START OUT SIMPLE

► Buy healthy, frozen vegetable foods: There are some fantastic brands now offering frozen food options such as vegetable patties and pumpkin falafel. Keeping these on standby will help if you’re rushed by giving you a quick foundation for or addition to a vegie meal.

► Add more protein: Throw some tofu, beans and nuts into meals like stir-fries, salads and soups for extra protein punch.

► Avoid cooking two meals: Make meals like casseroles or stir fries that you can adapt for your partner, flatmate or family by cooking their meat on the side and adding it before serving.

► Cut out hidden meat sources: Look for a cheese that uses vegetable-derived rennet rather than one from the stomachs of cows, and avoid foods with gelatin, which is meat-derived (Halal food varieties get around this problem).

► Modify favourite meals: Play around with meat-free versions of pasta or quiche or stews until you find some you enjoy. Or turn your favourite vegetarian side dishes into main courses.

► Do vegie versions of fast food: Make oven-baked chips using sweet potato, beetroot and potato drizzled with olive oil; have lentil or vegetable patty burgers instead of beef ones and a tomato and vegie pasta instead of spag bol.

STIMULATE YOUR TASTE BUDS

► Bake frittatas: You can constantly change the mix of vegetables and use any leftovers for breakfast or lunch as well.

► Widen your repertoire: Pick a vegetable each week that you rarely eat, such as artichoke or kale, and try new recipes that incorporate this ingredient.

► Spice it up: Make meals tastier by using mustard, vinegar (e.g. balsamic, cider), plenty of herbs (e.g. chives, dill and parsley) and spices (e.g. curry, chilli and paprika).

► Serve small two-course meals for variety: Go for a soup and salad, or a mini-stack of roast vegetables followed by a small bowl of mushroom and asparagus risotto.

► Try cuisines from different cultures: Look for vegetarian recipes that are Greek, Indian, Turkish, Moroccan, etc and enjoy new taste sensations and recipe ideas.

BE CREATIVE

► Keep it varied: Check out meal ideas on
blogs and websites. If you get bored you are less
likely to stick to your meat-free days.

► Re-think your snacks: Make mini vegetable balls and serve with tamari or whip up some dips like hummus or guacamole and serve with carrot, cucumber and celery sticks.

► Spin an old style: For example, go beyond different green varieties of salads and try salsas, bean or roast vegie salads and salads mixing lots of vegetables with a little wholemeal pasta or quinoa. With mashes, try broccoli or pumpkin or cauliflower with a little stock, not milk and butter, and top with a crumbling of goat’s cheese.

► Dress up your vegetables: Your taste buds will atrophy if you keep serving boiled vegies night after night, so mix it up. Bake sweet potato and top with a little pesto, add a tamari and orange juice sauce to beans topped with almond slivers and sauté or water stir-fry a mix of a couple of vegetables such as parsnip and pumpkin or zucchini and capsicum, then add a dash of oil and other flavours, like oyster sauce.

► Make vegetables boats: Stuff potatoes with beans and fill vegies like capsicums and tomatoes with a quinoa and vegetable mix. Use lettuce leaves like cups or bread. Scoop out the middle of cooked zucchini, add it to a rice mix of garlic, mushrooms and capsicum then refill the zucchini shells with the mix.

3 STEPS TO ACHIEVING NUTRITIONAL NIRVANA

A new spin on salad

When do healthy greens—whether from a popular chain or a DIY salad bar—become unhealthy? When they are mixed with extra-large portions of too many toppings. To enjoy a veggie-based bowl that’s also a balanced meal, begin with a foundation of dark greens, grab some tongs and start building.

1. Pick a protein

Some salads are loaded with chicken, bacon and cheese—too many sources  of extra fat and calories.  One protein is all you need. You can have a serving of meat, fish, beans or cheese. Place a 3-ounce portion  (about the size of a deck of cards) on your greens.

2. Add crunch

People who embrace a salad-a-day habit are more likely to meet their need for important vitamins,  including immunity-boosting C and E, according to research in the Journal  of the American Dietetic Association.  To get the best healthy boost, stick with crunchy toppers like celery,  peppers, carrots and cukes. Skip  croutons, noodles and tortilla strips.

3. Have a little fat

Monounsaturated fats help you absorb carotenoids found in veggies like spinach and carrots, which are  important for eye health, suggests recent research from Purdue University  inWest Lafayette, IN. Instead of  traditional oil, try one of these: 10 olives, ½ oz nuts (12 almonds or 7 walnut  halves) or ¼ avocado. Each of these is the fat equivalent of 1 to 2 tsp oil.

BETTER CHOICES WHEN DINING OUT

BREAKFAST

We lean toward Chick-fil-A because of its clean, white packaging, the chicken that's notoriously lower in fat than most places' beef patties and its sparkling playgrounds. Don't be deceived. You can do just as nrtuch damage here as you can at McDonald's.

When you compare Chick-fil-A's Chicken Biscuit (440 cal/17g protein/47g carbs/20g fat/3g fiber/1240mg sodium) to McDonald's Southern Style Chicken Biscuit {410 cal/17g protein/41g carbs/20g fat/2g fiber/1180mg sodium), you can see there's not much difference. If you are a woman watching your waistline, this could be as much as a third of your day's caloric budget.

Instead, pick Starbucks' Egg White, Spinach and Feta Wrap (280 cal/19g protein/33g carbs/lOg fat/6g fiber/830mg sodium), and keep it light with black coffee. I've found at Starbucks that the longer the drink name, the more sugar it may contain. Grande tea? Zero sugars, Grande brewed coffee? Zero Sugars. Grande Caffe Vanilla Light Blended Frappuccino®? 39 grams of sugar.

SNACK

It's tempting to grab for anything within reach when your blood sugar drops between lunch and dinner. Have a healthy choice ready to go. Instead of a single scoop of Baskin-Robbins' Cherries Jubilee with 240 calories and 12 grams of fat per 4 oz, scoop, pick up the same size, satisfyingly flavorful TCBY Mountain Blackberry fat-free frozen yogurt for just 80 calories.

LUNCH

You've only got an hour, so you pop into Holiday Deli & Ham with a friend and aim directly for the salads. You decide upon the seemingly innocuous Asian Chicken Salad (833 ca!/47.6g protein/49.8g carbs/53.3g fat/12g fiber/555,2mg sodium), when the better pick would actually be the Strawberry Mandarin Salad 4238 cal/8,3g protein/30.4g carbs/11.9g fat/8.3g fiber/24,4mg sodium). Watch for hidden sodium in salads and breads. Asian-style foods are often prepared with loads of soy sauce, which means a heavy dose of sodium.

DINNER

It's time to connect with the family for dinner after a busy day. The kids want to go to some place with crayons and coloring sheets, and you don't want to cook. Instead of Red Robin, where the specialty burgers average 1100 calories, 50 grams of protein, 50 grams of fat and more than 60 grams of carbs, stop into local favorite Huey's (now in Germantown), and guiltlessly enjoy a Heart Healthy Low Fat Huey Burger with a side salad (500 calories/32g protein/9g fat/40g carbs).

THE SOY REVOLUTION

Past generations obviously had no idea about the versatility of the humble soya bean, but fortunately, modern scientists have come to the rescue.

It was the 1980s when the fermented soya bean buddies of tofu and tempeh first  announced themselves to hip health buffs and vegos and were heralded as the new  saviours from the East.

It seemed that the phyto-oestrogen  properties could protect against breast and prostate cancers and relieve menopausal symptoms, and early studies, combined with the fact that there are lower incidences of these cancers in Asian countries than the West, backed it up.

But Asian countries eat their soy mostly in fermented form, not in the mass-produced forms that have now snuck under the cloak of brightly coloured wrappers throughout the West.

“Soy protein isolate, soy isoflavones, and textured vegetable protein from soy and soy oils are finding their way into thousands of processed foods,” says Pollan. You’re now likely to find soy products in sauces and spreads, cheese, biscuits, breakfast cereals, pastries and soupsadding flavour, bulk or texture. In America, 75 per cent of the vegetable oils consumed come from soy. Australia is fast catching up.

Health authorities have now judiciously backed away from soy’s anti-cancer claims, with many now saying that such massive consumption may actually have the opposite affect. The jury is still well and truly out – history has never experienced soy consumption at such levels.

Soy has also made big inroads into the weight-loss industry via slimming bars
and weight-loss concoctions. The problem is that soy products contain nasties, unheard of in our grandparent’s time, called obesogens.

Obesogens – also found in the plastics of food packaging, pesticides sprayed on food crops and high fructose corn syrup – are endocrine disrupters that hijack the regulatory system that controls body  weight, potentially leading to increased appetite and fat production. Some studies horrifyingly suggest that obesogens may even be capable of reprogramming stem cells to become fat cells.

THE BEST FOODS PROBABLY YOU'RE NOT EATING

Millet

Sore from the gym? This humble grain is packed with muscle-easing magnesium. “Magnesium may also  benefit those with asthma, high blood pressure and migraines,” says nutritional  therapist Stephanie Ridley.  Plus, millet’s fibre content is great for steady blood sugar  levels and a happy, healthy  tummy. “It contains insoluble fibre, which helps clear toxins from the gut, preventing  them from being reabsorbed  into the bloodstream,” says Ridley. Eat it: Cook with hot water and cinnamon for a healthy wake-up call.

Goldenberries

The golden child of the Incas, this juicy South  American fruit is known for  its fat-burning properties  and high levels of vitamins  A, B and C. These sweet  berries almost taste like  dried apricots and are great  for healthy skin and eyes, memory and metabolism. Eat it: In trail mix.

Cacao nibs

Like chocolate but way better for you, cacao is a rich source  of antioxidants. It boasts iron,  calcium, potassium and vitamins A to E, and unlike  most choc treats, it’s also good  for skin (score!). Research in  the Journal of Nutrition found  women eating cacao nibs daily  reported smoother, more  hydrated complexions. Eat it: With muesli or natural yoghurt.

Baobab powder

The dried flesh of the fruit from baobab trees,  this tangy powerhouse  is packed with goodness  including crazy-high levels of vitamins C  and B6, calcium, fibre,  iron, magnesium and  potassium. Wowzers! Eat it: In a smoothie or on your cereal.

Red rice

Earthy in colour and taste, red rice is grown in the rich soil of the  Himalayas. It still has its bran and  germ, making it super-high in fibre. Key antioxidants, B vitamins and fatty acids mean this rice is seriously  awesome at keeping your digestive system and heart healthy. Eat it: In a salad or stir-fry.

Black beans

It’s the super-legume! Black beans help to normalise your bowel  movements, lower cholesterol,  control blood sugar levels and keep you at a healthy weight,  according to the Mayo Clinic.  They’re packed full of fibre, and they’re high in protein and  antioxidants. That’s a lot of  nutritional bang for your buck.  Eat it: In any kind of hearty casserole, soup or stew.

Algae

It may not sound appealing, but algae, like seaweed, is  nutrient-rich and may protect  against a range of diseases. Ignore ideas of pond scum and  try these algae supplements for your fix: “Spirulina contains  protein and antioxidants while chlorella has detoxification  properties,” Ridley says. Eat it: Sprinkle powders  into smoothies, veg juices or  salads or try a tablet form.

EATING HEALTHILY, NEVER GOING HUNGRY - THE SCIENCE BIT

1 PICK ONE BREAKFAST, LUNCH AND DINNER EVERY DAY. You can also help yourself to two daily treats from the list.

2 EAT AS MUCH AS YOU LIKE. Throughout this plan, the foods printed in bold are 'Free Foods'. That means there's no need to weigh or measure them and you can enjoy as much as you like to satisfy your appetite. You can also use fat-free salad dressings, artificial sweeteners, stock, oil-free tomato puree and all herbs and spices freely.

3 ENJOY DAILY PORTIONS OF DAIRY, CEREALS AND BREAD FOR A HEALTHY, BALANCED DIET. To ensure you're getting calcium every day, choose 375ml skimmed/250ml semi-skimmed milk (for hot drinks, cereals, in cooking or to drink on its own) or 30g of full-fat hard cheese/45g reduced-fat hard cheese. You can also increase your fibre intake by choosing two slices of wholemeal bread (from a 400g loaf) or 35g of porridge oats or high-fibre cereals. Just remember to stick to only one portion of bread or cereal each day. So, for example, if you?re having a sandwich at lunch time, don?t have toast or cereal for breakfast.

4 TRIM ALL VISIBLE FAT OFF MEATS AND REMOVE SKIN FROM POULTRY. Cook in any way - as long as no fat is added. Use low calorie cooking spray when

5 JOIN ONE OF SLIMMINGWORLD’S NATIONWIDE GROUPS. Independent research shows that slimmers are more successful at losing and maintaining weight when they're among likeminded people in a group setting.

EATING TO LOSE WEIGHT

THE NEW RULES OF FOOD

1 Eat protein at every meal

Proteins have a very low glycaemic index, so your hunger will be under control until your next meal. Healthy sources include: chicken, prawns, fish, semi-skimmed milk, yogurt, boiled or poached eggs, ham, hard cheese and tofu. But avoid eating too many protein-rich foods at one sitting, as this can result in the build-up of acids that the kidneys will ?nd hard to eliminate.

2 Go easy on processed foods 

This includes factory-produced foods like sausages, sliced bread and biscuits. Instead, go for fresh produce, and eat plenty of fruit and vegetables.

3 Chew food thoroughly

This aids digestion. "If you eat too fast, the pieces are too big for your stomach to deal with, so they will get stored as fat - resulting in weight gain," says Dr Yann.

4 Steer clear of ‘light’ dairy products 

Full-fat yogurt and cheese are less processed and more satisfying. But always have semi-skimmed milk. Soya milk and soya-based desserts are no-nos; they are rich in protein, but it?s the kind that can't be absorbed easily. Tofu is, however, fine.

5 Go for sourdough, rye or multigrain bread 

If you can't live without bread, choose any of these - sourdough being the best as it contains a diferent kind of starch, which causes fewer spikes in blood-glucose levels.

6 Avoid sweeteners 

Your taste receptors are fooled by sweeteners, and your brain responds as if they were sugar, messing up your metabolism. Use real sugar, but use less.

7 Take a supplement 

Some people swear by products like Turboslim Chronoactiv. This claims to provide active ingredients at diferent times of the day to either strengthen or slow down certain metabolisms.