- Muesli - 100gm
- Wheat flakes- 50gm
- Apple - peeled and grated - 1no
- Low Fat or Skim Fruit Yogurt- 500gm
- Mango - peeled and cut into strips - 1no
- Passion fruit - pulp of 2
- Flaked almonds, toasted - 11/2 tsp
- Mango- peeled and chopped -125 gram
- Chopped pineapple - 1 no
- Papaya- peeled and chopped- 125 gram
- Kiwi fruits - chopped- 2 no
- Tropical fruit juice - 150 ml
- Honey- 2 tablespoon
- Water melon - 1 no (medium size)
- Tomato - kg
- Celery - 20 gram
- Orange -4 no
- Grapes -100 gram
- Pineapple (chopped) - 1 cup
- Raisins - 12 no
- Salt and pepper - to taste
- Salad oil - 6 tsp
- Mustard -2tsp
- Chopped onion - 2 no
- Pepper - 2tsp
- Sugar -1 tsp
Theres an old saying;If you dont know where you are going, all roads lead there (nowhere!)I speak to many people who want to reduce their wait and the first thing I ask them is how much do you want to reduce your weight by?The usual answer I get back is something along the lines of;Oh I dont know, I am just getting rid of my excess weightorIm just trying to lose a bitIn fact I would estimate that 95% of the people I speak to do not know exactly how much they want to reduce their weight by! When you couple this with the fact that 95% of people who want to reduce their weight never succeed you start to see a bigger picture.I would also say that a large amount of those people also do not know how much they weigh in the first place, how can you know if you are succeeding if you dont know where you started from and where you want to go?The simple answer is YOU CANT!The title of this article is The Roadmap to Success so let me carry on with that metaphor.If you are going on a journey and you needed to get to a specific place that you had never been before would you just set off and hope for the best? No of course you wouldnt.You would want to know where you are setting off from, how far it is, what the route is, do you need to stop on the way, do you need a car or boat, do you need to catch a plane, what time do you need to leave, how long will it take you, and so on and so on.You may use an atlas or print a map off of the internet, you may phone the place that you are going so they can give you directions or ask someone that has been there before.Can you hear what I am saying? Do you see where I am going with this?If you can plan a journey with this much detail so that you get to where you want to be what is stopping you from planning your weight reduction journey like this and giving yourself the best chance of getting to where you want to be?The answer might be that you dont really know where to start; well I am here to help you.Below is a 7 point guide to planning your Roadmap to Success use it to ensure you give yourself the best possible chance of reaching your destination.1.Find out where you are now! Thats right it means weighing yourself. I know that people who are overweight generally do not like weighing themselves; I have been there and know the feeling. Trust me when I say that this is an essential part of the journey. Just do it.2.Decide on your final outcome! Work out for yourself what weight you want to reach. You can do this however you want, make sure it is achievable and that it is a healthy weight for you to be at. You now know how much you have to reduce your weight by.3.Decide on a timeframe! Consider how long it will take you to reduce your weight by that much and set a deadline of when you want to reach your outcome. Again make it achievable there is no point wanting to reduce your weight by 4 stones (56 pounds) in a week.4.Split the timeframe down! Set some smaller goals, if you have given yourself a year for example split it down in to monthly goals to be achieved.5.Who/what is going to help you? Everyone needs help, its that simple. Maybe you can get advice from an expert or buy a book or ebook. Which friends and/or family can you count on for undying support? Speak to them, tell them your goal and ask them for their help and support.6.Get started and dont stop! Sorry if that sounds simple but I hear so many people say I will start next week or I am just having a day off, I will get back on it tomorrow It is a hard truth that you cannot afford to stop every now and again or have a day off There is no better time to start than right now and no better time to stop than when you succeed.7.Finally, get ready to celebrate! One key thing that people miss out on when achieving something is the celebration. Celebrating tells your nervous system that this is good and I want more of it. So celebrate in a small way when you achieve your short term goals then plan a huge celebration for when you reach your ultimate outcome. Ask yourself What is my ultimate prize for succeeding? then right down a whole list of things and choose the ultimate that you promise to give yourself once you have reached your final outcome.So by now you should have your journey planned, now get started, enjoy the journey and reach your destination.You have my very best wishes.Graham Nicholls
Who does not desire to have a fit and shaped up body? Perhaps we all do. Overweight is the biggest enemy of our health. But factors such as sedentary work, lack of time to exercise and the availability of delectable fast food have made it extremely difficult to have stabilized weight. It is not only a persons appearance that is badly affected by being overweight but also his fitness. Usually obese people keep on confronting one or the other health problem. There are times when excess of weight becomes a mental torture and leads to depression. It is quite an easy task to gain weight but immensely difficult to reduce it. Though there are various remedies prescribed to shed weight, all cant to followed or trusted. One old and quite effective way to become light is the use of Atkins Diet. Dr. Robert Atkins (1930-2003) was the father of Atkins Diet. In 1972 he popularized the diet in his famous series of books. In practical application also the diet turned out to be quiet successful. Thus it became more and more popular with time. Dr. Atkin believed that carbohydrate is the primary reason behind gaining weight. This is because carbohydrates are composed of energy providing items such as sugar, starch, cellulose and gums. So if a person reduces the intake of carbohydrates (carbs) he or she can greatly get rid of many pounds. Thus people should avoid potatoes and other starchy vegetables along with sugar, grains, pastas and fruits for these are the major sources of carbs. In the opinion of Dr. Atkins doing this will translate a carbohydrate-burning metabolism to a fat burning one. Atkins diet is critical of carbs related but not of fatty and protein rich stuff. In fact it recommends its users to eat food that provides them fats and proteins. In the case of proteins it particularly emphasizes the consumption of animal protein. Though atkins diet has done wonders in many cases, it has many shortcomings. If this diet is quite popular with one set of people, some others are enormously critical of it. this is because of several reasons. Firstly Atkins meals are not only low in carbs but contain negligible amount of essential vitamins, minerals, fiber and other nutrients. Secondly atkins diet is flourishing with cholesterol boosting fats that can be very troublesome. Thirdly since atkins diet promulgates animal protein, vegetarians find it difficult to adopt it. In the fourth place according to the American Heart Association (AHA), a high protein diet is not adequate to lose weight. So diets such as Atkins can cause nutritional deficiency and other cholesterol related problems (cardiac arrests) in the long run. Finally critics believe that eating meat and other high protein products can lead to osteoporosis, colon cancer, heart diseases and renal diseases. However the best way to reduce weight is to avoid excess as well as complete elimination of anything. A person should take a diet rich in essential nutrients (vitamins, minerals, proteins, fibers etc.), stay away from fatty foods as much as possible. Also carbs such as sugar should be consumed in a regulated manner.
With the fast pace and competitiveness of American society, dining out is a way of life for many people. Americans eat out an average of three to four meals a week. Unfortunately, in many cases, restaurant food often contains a lot of fat, sugar and sodium for taste and preservative value. It is possible, however, to eat healthy and choose wisely if you're skilled at special ordering and knowledgeable about food preparation for different cuisines.Tips:Hold or limit guacamole and sour cream. Two tablespoons of guacamole has about 50 calories and four grams of fat (72 percent fat) and two tablespoons of sour cream have 45 calories and five grams of fat (100 percent fat).Hold or limit the chips. A typical basket of chips contains 1,040 calories and 43 percent fat.Hold the cheese or get it on the side. A one-inch cube of cheese has about 100 calories and eight grams of fat (75-percent fat).Skip or limit the chile con queso dip. One cup has about 529 calories and 31 grams of fat (53 percent fat).Drink light beer or a wine spritzer instead of a margarita (90-100 calories versus 250 calories for the margarita).Split orders and take home half in a doggie bag. Share the praline or sopapilla, if you must indulge.Be aware of: tortilla shells, chorizo (Mexican sausage), deep-fried, refried beans, "served over chips, stuffed or covered with cheese or bacon," cheese sauce, queso, guacamole, sour cream, sauces (con queso).Go for: flour tortillas (2-3 grams fat), corn tortillas (1 gram fat), soft tacos, marinated, simmered, grilled chicken, shrimp, fish, pinto beans, Mexican rice, black beans, hot peppers, served with salsa, covered with enchilada sauce, salsa verde with tomato, lettuce, onion, mole, tomato.
There is nothing more important than the right diabetes diet. Diabetes is a serious disease that you need to learn as much as you can about if your or someone that you care about has been diagnosed with it. Eating right and staying healthy is the only way to battle diabetes and knowing what you can and cannot eat is essential. If you have the proper diet you may be able to have some control over your diabetes.Having diabetes is a balancing act and it is one that you can manage if you take the time to learn how. As long as you are eating the right amount of healthy foods and you are avoiding all of the sugar that you are not allowed to eat you will be well on your way to staying healthy in spite of diabetes.Keeping an eye on your sugar intake is key to good diabetes diet management. This will mean learning all of the best sugar replacements and sugar free foods. This used to be a lot harder than it is now. These days there are all kinds of great sugar replacements, many are even perfect for baking, and the sugar free products are becoming ever so popular. Even people without diabetes are choosing them over the sugar filled alternatives. Sugar free products taste delicious, which makes the easy to eat and enjoy while still maintaining a good blood sugar level.You will also need to watch how much food that you eat. Eating too much or too little can have a negative impact on your diet and health. Talk to your doctor about how much food you should be eating each and every day and what times are optimal. Your diabetes diet will have to be set just right if you want to stay in perfect control and health. As long as you eat right every day you will stay feeling good and healthy for years to come.
Whenever anyone says or gestures that they want to lose weight, most of the time, they point to their guts saying I wanna lose all this! Obviously, abdominal weight loss is a goal for many people. However, what most people might not be aware of is that-of all exercises-Yoga actually can help immensely for weight loss in the abdominal region. There are specific poses, that target excess weight in the abdomen and coupled with a customized diet, those seeking abdominal weight loss would find success in using these yoga exercises.Lets go over them, shall we?Abdominal Weight Loss: Yoga Poses to Use.1. The Sun Salutations: These are a combination of poses that serve as a warm up-routine for a Yoga session or class. They are very similar to the popular calisthenics exercise known as burpees. However, they differ in that they have a spiritual significance included as a result of executing them. Due to the forward and backward bending motions involved, after performing a few to several rounds on a daily basis, you are bound to notice a marked loss of weight in you abdominal area and the added bonus of muscular tone.2. The Bow Pose: This simple pose involves laying flat on your belly and grabbing your ankles with both arms while simultaneously lifting your head up high. When performed correctly, you should be resting on your abdomen. Needless to say, it is a pose commonly recommended for weight loss and the prevention and correction of chronic constipation.3. The Peacock Pose: This is slightly more challenging. The objective is to balance your abdomen on your conjoined elbows while simultaneously raising your legs and head of the floor. Naturally, merely attempting it speeds up abdominal weight loss and detoxification of the visceral organs and the preparatory stage could suffice as the actual execution of the pose till the mastery of it is achieved.4. The Abdominal Lift: This is not a pose, per-se but is a specific exercise that involves you exhaling your breath and pulling the diaphragm in while holding the breath out. This is a specific abdominal exercise for weight loss, spiritual rejuvenation and detoxification.Now friends, there are other poses such as the shoulder-stand, the forward-bending pose, the spinal twist and the wheel pose that also target increase in muscular tone and weight loss in the abdominal regions, however from practice the 4 above will perhaps be the most effective.Do note though that if you are female and pregnant or in your menstrual period, some of these poses might not be the best to execute. Moreover, since these poses-besides helping with abdominal weight loss-aid tremendously with detoxifying, it is advised that one eats a proper and healthy diet to augment the actions of these poses.Other fantastic exercises for abdominal weight loss include your intense Aerobics, the use of the ab-wheel, basic sit-ups, windmills etc.So empower yourself with these tips and information to achieve your goal for weight loss. Lose that gut starting today.