SelfHelpWorks

So, just about everyone knows that breakfast is the most important meal of the day, right? Most of us are eating it but, how much are we eating and is it enough. In the morning your energy stores are depleted by as much as 80% from the night before. When you go all night without food, your body will start to conserve energy and burn less calories thus making your metabolism slow down. It is a good idea to eat at least 350 calories, but no more than 500 calories at breakfast. A breakfast that contains protein, high-fiber carbohydrates, produce and good fats should keep you satisfied.

Scientists have discovered that chili peppers are a heart-healthy food with potential to protect against the No. 1 cause of death in the developed world. Capsaicin and its fiery-hot relatives, a piquant family of substances termed “capsaicinoids.” The stuff that gives cayennes, jalapenos, habaneros and other chili peppers their heat. Past research suggested that spicing food with chilies can lower blood pressure in people, reduce blood cholesterol and ease the tendency for dangerous blood clots to form. Capsaicin and a close chemical relative boost heart health in two ways. They lower cholesterol levels by reducing accumulation of cholesterol in the body and increasing its breakdown and excretion in the feces. They also block action of a gene that makes arteries contract, restricting the flow of blood to the heart and other organs. The blocking action allows more blood to flow through blood vessels. In addition to reducing total cholesterol levels in the blood, capsaicinoids reduced levels of the so-called “bad” cholesterol (which deposits into blood vessels), but did not affect levels of so-called “good” cholesterol. The team found indications that capsaicinoids may reduce the size of deposits that already have formed in blood vessels, narrowing arteries in ways that can lead to heart attacks or strokes. Capsaicinoids also blocked the activity of a gene that produces cyclooxygenase-2, a substance that makes the muscles around blood vessels constrict. By blocking it, muscles can relax and widen, allowing more blood to flow. We do not recommend that people start consuming chilies to an excess. A good diet is a matter of balance.

SOURCE: American Chemical Society, March, 2012

Question:
“I truly understand the law of addictions. My C/O’s are pizza and eating late at night. Every weight loss program I ever went on included eating less pizza and eating good snacks, if I ate late at night. I always started out doing well 1 slice, good healthy snacks ….but like you said, within 3 day to three months I was right back up to my habit quotient of junk foods. Will I ever be capable of eating pizza like a normal lean person. “

Answer:
There is a two part answer to your question. The good news is YES, once you don’t care whether or not you ever eat a pizza again, when it is no longer important to you.
You see it is your addictive mind that asks that question. The part of you that still has an emotional connection with pizza. The part of you that thinks, “How could I ever be happy without eating pizza again.
Lean people don’t care whether or not they eat pizza. Lean people eat for health, vitality and to reach their goals. I’m not saying that lean people don’t like food….the reality is that they love food and have developed a palate for health complex foods that not only taste good but do good.
NOW, how do you get to that place? You will be at that place when who you become is naturally living lean; when you find yourself eating for a high pride high energy lifestyle rather than for comfort.
RECOMMENDED – going through living lean 3 three times does the trick.
First time – concentrate on two Main munches or C/o’s like pizza – our guarantee is that you will not only lose weight but also your desire for pizza…pizza will no longer call your name. You have changed your relationship with pizza but you still may have other addictive or emotional relationships with food where you eat for comfort.

2nd time- though people get to what we call Mastering Living lean… people understand how the program works and start to apply it to many parts of their life. Another 10 or 15 pounds may come off.
The third time- Who you BECOME is a person who uses and enjoys food truly for THE POSITIVE EFFECTS IT HAS ON THE WAY THEY THINK, THE WAY THEY FEEL AND THE WAY THEY LOOK.
When you get there you will have attained your wish… you will be capable of eating pizza like a normal lean person.

It is recommended that 10% to 35% of your daily calories come from protein. Although, depending on your activity level you may need more or less.

Beans, Meat, Milk, Nuts and Eggs are all great sources of protein.

Protein has a whole variety of functions, including providing energy, repairing bones, repairing muscles and breaking down toxins.

There are many foods that can help lower blood pressure, cholesterol and blood sugar levels. Below is a list of some great foods that will help your heart.

-Black Beans
-Fresh Herbs
-Salmon
-Tuna
-Walnuts and Almonds
-Tofu
-Oranges
-Carrots
-Oatmeal

Avoid diets! Diets do not work because they do not provide long term solutions. Just eat healthier. Eating nutritionally dense food will keep you full longer.

Eat fiber! Fiber can increase your ability to burn fat. Three servings of fruits and vegetables each day would be great.

Trade in carbs for protein. Lean protein like chicken, turkey, and fish can help maintain lean muscle and increase your metabolism.

We have all heard it; breakfast is the most important meal of the day! Eating breakfast will get your metabolism working and give you energy throughout the day.

Focus on the fun and festivities, not the food.

Indulge in your favorite holiday treat, not all of them.

You are so busy during the holiday; fill your freezer with healthy foods.

When you go shopping, park further away from your destination. This will keep you moving!

Learn to say no. Saying yes when you should say no can make you feel overwhelmed and resentful.

Take some time to yourself. Too much stress can lower your immunity.

Milk : Studies showed that those who drank a glass of fat free milk before a meal experienced decreased appetite and calorie intake.
Almonds : One of the healthiest of all the nuts, research has been found that people with a diet rich in almonds lost more pounds than those without. Almonds can also help with blood pressure.
Vinegar : Some studies suggest that vinegar can increase metabolism. This in turn helps the body process food and burn more calories.
Jalapenos : Similar to the above, the spice found here can also increase metabolism. In fact, many naturally spicy foods tout similar properties.
Make It Raw : Because cooking food can remove nutrients while leaving fat, some people choose a raw diet.
Pine Nuts : Use these nuts as a garnish to many dishes to help naturally decrease your appetite. The pinolenic acid found in them is what makes it work.
Flaxseeds : Similar to the above, they also help suppress appetite. The seeds also contain omega-3 fats and fiber as well.

Christmas is a time of celebration, but it also tends to be a time of high-fat, high-calorie food. Being part of the Christmas celebration without sabotaging your health goals may be difficult, but it is definitely doable. The key to eating healthy at Christmas is to plan ahead, bringing your own snacks and dishes if necessary, so that you don’t get caught unaware and end up filling up on unhealthy options.

Eat a healthy breakfast on Christmas morning. Include at least one fruit or vegetable and some protein such as eggs or nuts. This will help stave off hunger and prevent overeating high-calorie snacks while waiting for the big lunch or dinner to be served.

Bring a nutritious dish to the festivities. Offer beforehand to provide a salad or vegetable side dish so you can be assured that there will be at least one healthy item at the meal.

Pack a snack to bring with you in case you can’t find anything healthy to nibble on between meals. An apple or orange and a small bag of nuts makes a good portable snack.

Consume a healthy snack or small meal every three to four hours throughout the day. This helps keep blood sugar levels stable and is much healthier than consuming a single large meal.

Load your plate with healthy options first. Instead of heading straight for the calorie and fat-laden side dishes, choose some lean turkey or ham and vegetables for your first plateful. You can have some higher-calorie options when you’re ready for seconds and already somewhat full.

Drink a glass of red wine with your Christmas dinner. Red wine is high in resveratrol, a phytochemical that helps fight heart disease and cancer. If you don’t drink alcohol, try a glass of grape juice or just have plain water instead.

Practice portion control. Instead of completely depriving yourself of the high-calorie options, try a single piece or just one bite, enough to get a taste, but not enough to leave you feeling stuffed.

Have a cup of tea before, or even in place of, dessert. Tea has loads of antioxidants, and the liquid will fill you up, making it less likely you will gorge on cake, pie and candy.

A new study has showed that people with the highest blood levels of alpha carotene had a reduced mortality risk of about 39%, which included risks of dying from any cause, as well as heart disease and cancer. Alpha carotene is a hardworking, free-radical-fighting antioxidant that’s found in almost all colorful veggies, but particularly yellow, orange, and dark green ones like winter squash, carrots, sweet potatoes, spinach, peas, broccoli and kale. Alpha carotene is similar to beta carotene, but researchers think that alpha carotene may be a bit mightier at slowing and stopping the growth of certain types of cancer cells.

You won’t find this powerhouse in antioxidant supplements and they haven’t found that carotenoid supplements like beta carotene are very effective disease fighters. So remember to fill up your plate everyday with a colorful, antioxidant medley of vegetables to meet all your carotene needs.