2Inspire Health & Fitness Magazine #17 - February 2021

Fitness & Diet Hacks: Simple Shortcuts to a Fit and Healthy Lifestyle

Top 10 Foods That Make You Feel Fuller for Longer How to Make a Healthy Breakfast Smoothie 5 Weight Loss Shortcuts That Never Work

2Inspirenutrition.com February 2021 FREE

INSIDE THIS MONTH’S ISSUE

Fitness & Diet Hacks: Simple Shortcuts to a Fit and Healthy Lifestyle - pg. 3 Top 10 Foods That Make You Feel Fuller for Longer - pg. 14 5 Weight Loss Shortcuts That Never Work - pg. 19 How to Make a Healthy Breakfast Smoothie - pg.23

Learn how to eat the best food to reach your fitness goals! da you have to eat the right Fitness starts with food. Every day, foods to fuel your body in order to exercise, work, play and stay healthy. We’ve heard from many of you that while you have no trouble exercising, making the right food choices is a challenge, especially when “diet” foods sometimes leave you feeling hungry and unsatisfied. To help you out, we’ve compiled a list of the top 10 foods that make you feel fuller for longer.

Breakfast—whether you eat it in the morning or later in the day after intermittent fasting—is the most important meal you can eat. That means it’s vital that you select the right foods to get all the yummy macronutrients, vitamins and minerals that make your body strong. One way to do this is with a breakfast smoothie. But if you aren’t careful when choosing ingredients, you might end up with an unhealthy, sugar-heavy mess. So we’re going to show you how to make a healthy one.

Finally, as spring rolls around and you start feeling that pressure to get your body swimsuit ready, we’re going to tell you 5 weight-loss shortcuts that never work and instead give you fitness and diet hacks with simple, effective shortcuts to focus on. .

To a healthy you, Dennis M. Postema P.S. Don’t forget to show your friends and loved ones how to sign up for their free annual subscription by visiting our website!

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The content in 2Inspire Magazine is made available on the terms and conditions that the publisher, editors, contributors and relatied parties; shall have no responsibility for any action or omission by any other contributor, consultant, editor or related party; disclaim any and all liability and responsibility to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident or any other cause; are not responsible in any way for the actions or results taken by any person, organization or any party on basis of reading information, or contributions in this publication, website or related product.

Fitness & Diet Hacks Simple Shortcuts to a Fit and Healthy Lifestyle

What Health and Fitness Hacks Are and How They Can Help

Hacks help in a number of ways. For example, imagine that you set a goal to run a marathon.

What’s a “hack?” Besides That requires time, something that you do to effort, planning and an computers or someone abundance of motivation. that isn’t very skilled at a Instead of doing it the task, a “hack” is a creative hard way, you can leverage solution that makes life a few cardio, lifestyle, and easier. In this case, we’re mindset hacks to help you talking about health and reach your goals with less fitness hacks; which means time, energy, and effort. we’re talking about simple steps that you can take to To help you prioritize your help you make your life hacks and personalize healthier and fit. them to your health and fitness goals, we’ve divided 3

them into easy to use categories, including: • Strength training • Cardio • General exercise • Hydration • Nutrition • Technology • Mindset • Lifestyle • Mobility We’ll wrap it up by offering some quick tips to help you prioritize and integrate hacks into your health and fitness

program, so that you can maximize your results and achieve your goals. Let’s start with strength training hacks.

Strength Training Hacks

weight for resistance instead.

Bodyweight exercises leverage your own mass to build resistance into your workout. It’s super easy and you can do bodyweight exercises virtually anywhere, and at any time. In fact, you can stand up right now and do 20 squats to start building strength in your legs and glutes.

Strength training is an important part of any health and fitness routine.

Muscle burns more calories than fat. It looks great too. And strong muscles help you stay mobile and active – they reduce your risk of injury Squats, lunges, push-ups, now and well into old age. pull-ups, and sit-ups are all bodyweight exercises that Leverage Compound you can add to your daily Movements – Okay, let’s routine to start building say that you’re working on strength. arm strength. You could do biceps curls and work solely on that muscle Tabata It – A Tabata is a group form of High Intensity .

Interval Training, or HIIT. Or you could do pullIt’s often applied to cardio ups, which work on your training, but it can work biceps, triceps, shoulder for strength training as muscles, abdominal muscles and more.

Isolated movements are fine, but they’re not as powerful as compound movements.

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You Don’t Need Weights to Build Strength – You don’t have to invest in barbells or other weights to build strength. In fact, if you’re just getting started you may not want to. Simply use your own

well. A tabata is 4 minutes of work. That’s it. It’s incredibly challenging. You perform a movement for twenty seconds and rest ten seconds. Repeat the process 8 times.

You might do a squat tabata, a push-up tabata, kettle bells or shoulder presses. You can even do a deadlift tabata. The key with strength training with this high intensity approach is to lift a weight that isn’t so heavy that you cannot maintain good form. If your form goes, you can hurt yourself.

Think you can fit a fourminute workout into your day?

Gradually Increase The Weight – Start small and gradually add a little bit of weight each week. There are a few rules of thumb to consider. You can increase

your weight by a specific percentage each week.

For example, you might increase it by 5 percent each week.

Or you can increase it by a predetermined amount.

For example, you might increase your weight by 5 pounds each week. This gives your body time to adapt and adjust while also strengthening.

Warm-Up and Cool Down – Warm up your muscles before you strength train.

Begin with a few mobility exercises and then get the blood flowing. You can jog, jump rope, do squats and arm swings. You want to get your heart pumping and your muscles warmed up. They perform better when they’re warm; you’ll be able to go heavier and reduce your risk of injury.

After you work out, take advantage of those warmed muscles and stretch them out. Focus 5

on mobility in the area that you exercised. For example, if you did deadlifts then you’ll want to work on mobility for your hamstrings, glutes, and hips.

Wear A Weighted Vest – The old school version of this is to run, walk, or hike with ankle weights.

However, these can change your cadence and the actual movement of running. It can cause problems for ankles, knees and hips. You can also grab some small handheld dumbbells and carry them.

But that’s not much fun.

Instead, wear a weighted vest. You can start with just a little bit of weight and gradually increase the weight. It adds intensity and calorie burning to Don’t skip this step. You’ll your walk/jog/run, and find that you not only introduces a strength recover more quickly if you component to the effort. warm up and cool down, but your performance will Listen To Music – Music be better as well. not only helps you get your mind off of the Cardio Fitness Hacks exercise effort, which can be helpful if you’re on a Cardio is an important part cardio machine or running of any fitness routine. It around a track. burns calories and helps with weight loss and Music also helps you weight management. It improve your pace and reduces stress, improves effort. Try to match the the health of your heart, BPM (beats per minute) of and reduces your risk of the music with that of your heart disease. Long gone, pace. Generally speaking, however, is the idea that to a good BPM is somewhere get cardio health you have between 145 and 160. to exercise for hours a day.

The following cardio hacks You can build a playlist will help you get more that gradually increases results from your efforts. the BPM. There are also apps that you can use to

sprint for 400 meters. You can apply intervals to any cardio exercise. The goal is to put in a moderate effort, followed by an intense effort, and to alternate the two for a specific period of time.

find an ideal BPM for your playlist.

Sign Up For an Event – If you want to get motivated and really push yourself, sign up for an event or competition. There are walks, runs, and obstacle courses to consider. In the winter you might find a fun snowshoe race or skiing competition.

If dancing is your way to get cardio then consider signing up for a performance or a competition. The event can be for fun, for a charity, or for prizes and a personal record. Whatever your event, signing up and training for something will help you take your cardio to the next level.

Think Outside The Box – When you think of cardio you might think about running and… running.

Or maybe you get on the elliptical machine or ride 6

Increase Your Incline – You might be surprised to learn that bumping up the your bike. Most people incline on your treadmill are challenged to think just a few degrees can beyond the basics. burn significantly more calories, and doing so will The truth is that any improve your strength and activity that gets your endurance. Start small and heart pumping and keeps increase it just a little bit. you in the aerobic zone Depending on your is cardio. You can hulatreadmill, that might hoop, do kettlebells, or mean bumping it up to a jump rope. Or kick box, or 3 instead of a 1 or 2. Or it row, swim, dance… the might mean setting it to list goes on and on. Find a 5 percent grade. As your something that you enjoy body acclimates, or gets doing and/or vary your used to the incline, you workout so you don’t get can increase it just a little bored. bit week by week.

You can also vary your Interval Training – Up workouts. Do one workout in the strength training a week on a pre-set “Hills” hacks, we talked about program, or simply at a tabatas. You can leverage steep incline. You’ll work this concept with cardio as your muscles in a different well. You can embrace the way. tabata and do cardio for twenty seconds on, with Swing Your Arms – Most ten seconds of rest. Or elliptical machines have you can create your own handles that you’re intervals. supposed to hold onto.

They move your arms For example, you might back and forth. However, walk or jog for 400 meters if your elliptical doesn’t (a quarter mile) and then have these or if you’re on

the opposite may not be true. You’ll maximize your efforts if you weight train first.

Find Your Ideal Workout Time – You have your own energy cycle. There are undoubtedly times of the day when you have more energy than others. That’s the time you should work out. If you are a morning person, then a morning workout is perfect. a treadmill, let go of the handrail.

You’ll improve your posture, and by swinging your arms to maintain balance and pace, you’ll also burn more calories.

It’s a more natural way to move.

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Get on The Trails – Bored with a treadmill? Get off the gym cardio equipment and take it outside. Hit the trails, your local paths and even the sidewalk. Enjoy the variety of each run by embracing nature, people, and the inevitable wildlife that you’ll encounter – yes, we’re talking about squirrels and birds.

It not only makes your workout more interesting, you may find that you spend so much time paying attention to your surroundings that you’re

able to run further and faster. You can also hit the trails on your bike too!

General Exercise Hacks Trouble finding time to exercise? Not motivated?

What to get more for your exercise time and efforts?

The following hacks will help you accomplish your exercise goals.

Weights Before Cardio – It’s tempting to do cardio first, to get it out of the way or to use it as a way to warm up your muscles for strength. However, it’s important to flip the order.

If you’re a night owl, then nighttime is better. Also think about any conditions you may be dealing with.

For example, if you wake with back pain you may want to wait until your back warms up before you exercise.

Dress For Working Out – Dressing for a workout sets the tone. It impacts your energy levels and your follow through. If you like to exercise in the morning and you are short on time, go to sleep in your workout clothes. You won’t skip workouts.

Create a Realistic Schedule; One that You’ll Why? Strength training Follow Through On – Set increases your heart rate a workout schedule that and puts your body into you know without a doubt a fat burning mode right you can follow through from the get go. And if you do strength first, you’ll on, and then do so. As you still have energy for cardio, become accustomed to

working out on a regular conditioning workout basis, you can increase the integrates strength frequency or duration. training and cardio at a high intensity level. An Start Slowly – Don’t go example of a met-con overboard when you start workout might be to a new program. Start combine back squats, with what you know you burpees and 100-meter can do and increase your sprints. efforts as you improve. For example, you might add a Exercise in Small Chunks minute each day, or week, – Instead of trying to get to your workout time. it all done in a day, break it up. For example, work Make the Most of Those out for ten minutes three Pesky Commercials – times a day You don’t watch the commercials anyway, why Workout With Friends – not make the most of that Find a group or create an two to three minute break exercise group that you to get some exercise in. can’t let down. On the You can jump up from days when you don’t feel the couch and do sit-ups, like working out, you’ll go pushups, and dips on your anyway because you want coffee table or squats. to see your friends. And After your typical houryou’ll be there for them on long show, you’ll have the days when they don’t worked out for 20 minutes. want to go.

Exercise First – If you find that exercise slips to the bottom of your priority list, start your day with it.

This way, you won’t miss it and you’ll start the day off right. You may also be surprised how your energy level changes for the better.

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Go When it’s Quiet – If you get your workout in at a gym, try going during the off times. You won’t have to wait for machines and you may be able to get a more efficient workout.

Learn Something New – Make your workout A Combined Approach more interesting by – Combine cardio and learning something new. strength into one workout For example, if you’re a instead of two. A typical runner, try integrating a met-con or metabolic plyometric workout to

your week. You’ll improve your speed and power.

Have Fun with Kettlebells – A kettlebell is a weight with a handle. The innocent looking ball of lead is great for both strength and cardio.

Try simple kettlebell swings, which integrate your leg, core, and upper body muscles while also working your heart and lungs.

Presses, one arm snatches and Turkish get-ups are other movements that you can have fun with using a kettlebell.

Hire a Trainer – You can spend days, weeks, and months in the gym and not achieve the results you want. Some of this may be motivation but much of it may simply be that you

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could improve your form.

A personal trainer can help you tweak your form so that you’re not only safe, but you also get the most from each movement. You can hire a trainer to show you how to properly use the equipment, and they can critique your form.

You don’t have to hire a full-time trainer. You could occasionally check in with metabolize, and to a trainer and get tips for function optimally. improving your workout and your results.

Set Hydration Goals – Set goals for yourself. For Hydration Hacks example, “I will drink one 16 ounce bottle of water Hydration is essential for every three hours.” health and wellbeing.

Every single cell in your Add Natural Flavor – body needs water. You Don’t like water? Add need it to digest, to frozen fruit to your water recover from exercise, and bottle. For example, you to create energy at the can drop a few frozen cellular level. The following berries or slices of orange hacks will help you stay into your bottle. hydrated.

Don’t Drink Your Calories Take it With You – You – Swap one sugary have a better chance of beverage for a bottle of staying hydrated if you water. Gradually reduce carry a water bottle with your consumption of soda, you and you use it during juice, coffee drinks and the day. Find a bottle that alcohol by replacing them you like and that is easy to with water. Eventually, you carry. will be comfortable and content drinking mostly You might even invest in water each day. a bottle that has a built in water filter. Hydration Coffee Is Okay – Coffee is essential for energy is mostly water and the production in your cells. caffeine in coffee can You need it to exercise, to help you get an energy

boost before a workout.

But pay attention to how your body responds to caffeine. Too much before a workout may hurt your stomach.

You Probably Don’t Need a Sports Drink – Unless you’re going to be running or exercising for hours on end, you probably don’t need to drink a sports drink. Sure, they have electrolytes, but they also contain sugar.

Nutrition Hacks You are what you eat.

Want to feel better, have more energy, and maintain an optimal weight? The next batch of nutrition hacks make it easier to achieve your goals.

Don’t Ignore PostWorkout Nutrition – Eat a snack within 1520 minutes after your workout. Ideally, it should be high in protein so that it fills you up, burns slowly, and also gives your muscles the materials they need to repair and recover.

Work for It – Do something physical before you eat. For example, do pushups before you open the fridge. Create a rule for entering the kitchen or opening the refrigerator to

snack.

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smoothie will be thawed by the time you’re ready Make Your Junk Food – for your snack. Fruit, French fries? Make them. yogurt, and milk or milk Want cookies? Make some. substitutes with a protein When you make your own powder make for satisfying junk food, not only is it smoothies. You can add still better for you than greens like spinach to add store bought, you’re also nutrients. less likely to make it, and therefore less likely to Start a Food Log – Track indulge too often. the food that you eat.

Studies have shown Make It Ahead – If you that most people work out in the morning, underestimate the calories, one of the biggest fat, and sugar that they challenges can be making take in each day. If you sure you have a nutritious track the information you’ll breakfast. It’s a challenge be better informed and even if you don’t work out. you can make healthier Get the materials together decisions for yourself. for your breakfast the Throw Out the Junk night before.

Food – Clean out your cupboards, pantry, freezer, For example, on the and fridge. Get rid of the weekend you can make a junk. Out of sight, out of batch of breakfast burritos mind. And don’t buy more (healthy ones). Pop one junk. If you want a junk in the microwave in the food treat, make it yourself. morning. Or cut up fruit for a morning smoothie. Toss Choose a Smaller Plate – it into your blender with The size of plate you eat milk or yogurt and drink from also influences how it on the go. Add protein much food you put on it. powder and you’ll stay full If you want to eat smaller longer. portions, just put them on a smaller plate.

Snack With Smoothies

– Speaking of smoothies, Technology Hacks a smoothie can be an exceptional snack. You can Technology is amazing, even make them ahead and there are apps, of time, and store them devices, and services that in the freezer. Take it out can help you get the most in the morning and your from your health and

fitness efforts. From fitness devices to sleep monitors, leverage technology with the following hacks.

Get a Pedometer – Studies have shown that wearing a pedometer can motivate you to walk more than 25 percent more. And 10,000 steps equal about 5 miles. You’re able to take action each day to walk more and get in better shape. There are some amazing pedometers available that are highly accurate, comfortable to wear and can even measure your movement intensity.

Listen While You Work Out – Music is great.

However, if you’re going to be exercising for a while (perhaps you’re training for a marathon), consider listening to audio books or podcasts. You can listen to them on MP3 players or on your smart phone.

There are audio book programs you can join, like Audible.com. You can also subscribe to podcasts on iTunes.

Access Online Coaching – Use apps and services like Fitocracy.com to get customized nutrition and workouts. You start with a personal assessment and motivation tips from your

coaches and it’s all done online and through the mobile app.

Find the Beat – There are applications such as Jog. fm that can play music from your library to match your pace. Right now it’s only available for the iOS operating system.

Track Your Workouts – Use mobile apps and online services to track your nutrition, your workouts, your running routes and more. Connect with other health and fitness enthusiasts to support one another. The fitness community can be very motivating and it will hold you accountable to your health and fitness goals.

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health and it will actually change your mindset.

You’ll relax and feel less stressed.

Stretch During Your Favorite Shows – Use the time you’re spending watching television to improve your mobility.

Stretch and work on your mobility during your shows. It improves your posture, your fitness recovery, and it’s a better use of your time than just sitting. Whenever possible, move your body.

Use A Standing Desk – Speaking of moving your body, if you sit at a desk all day, consider getting a standing desk. It doesn’t have to be complicated.

You don’t need to build or buy anything. In many Lifestyle Hacks cases you can simply stack a box on your desk, prop There are simple steps your computer on the box that you can take each day and stand for a while. to improve your overall You’ll improve your health health and wellbeing. and fitness. Sitting disease, We’re talking about aka metabolic syndrome, moving more, reducing causes illness. In fact, stress, and getting better people who sit for most sleep. Your daily habits of the day are 54 percent make a difference. more likely to die of a heart attack. If you can, Stressed? Walk it Off take your sitting desk to a – Instead of eating or new level and consider a shopping or indulging walking desk. Or treadmill in a marathon television desk. session, walk when you’re stressed. It’s better for your Set Two Alarms – Struggle

to get up in the morning?

Set one alarm to go off 15 minutes after the first one. When the first alarm goes off, you know you have fifteen minutes to wake up slowly. You might fill the wake up time with a gratitude habit or meditation.

Pack Up The Night Before – Prepare for the upcoming day the night before. This includes packing your gym bag for the next day, packing your lunch, and anything else you might need to remember first thing in the morning. Start your day feeling prepared and stress free.

Get More Sleep – Sleep has been proven to help with weight loss and reduce risk for obesity. It is also essential for recovery after workouts. To improve your health on every level, you want to make sure you’re getting enough sleep. What’s enough?

Generally speaking it’s 7-9 hours. Implement systems to gradually improve the quality and quantity of your sleep.

Drink Less Alcohol – Alcohol disrupts your sleep and reduces the quality. It also stresses your systems so that your body

isn’t able to repair and renew. It dehydrates you as well. Take a look at how often you drink and set a goal to cut back if you believe that it’s impacting your health and fitness.

Mindset Hacks How motivated are you to exercise? How happy are you? These next mindset hacks can help.

Don’t Join A Gym – If the gym isn’t a fun or happy place to be, save your money. In fact, pay yourself every time you exercise at home or outside.

Join A Really Nice Gym – Consider going all in and joining a gym that feels luxurious and offers an abundance of amenities.

If you want to live there, chances are you’ll exercise a lot – you may never want to leave.

Get Friends To Join You – Gather people that you love and enjoy being with and form a group. Exercise together. Set health and nutrition goals together and support one another to succeed.

Make it Fun – Find activities that you enjoy doing. If you love playing

softball then play. If you like to dance, then dance.

Climb trees, roller skate, play football, lift weights, run and bike. When exercise is fun, you won’t skip a workout.

Journal to Reduce Stress – Write down your thoughts at the beginning of the day. Do it over your cup of morning coffee. Research supports the idea that writing down your thoughts at the beginning of the day can reduce daily stress.

Practice Gratitude – You’ll feel much more positive and ready to handle any situation when you can experience gratitude every day. Consider creating a gratitude habit where you write down or say aloud some things that you’re grateful for each day. You might do it before you go to bed at night or first thing in the morning.

Meditate – Meditation reduces stress and increases happiness. You don’t have to meditate for hours to reap the benefits.

Start with just a few minutes each day. There are apps, podcasts, and online tools that you can use to help you establish a practice.

Take a Warm Shower or Bath Before Bed – Want to establish a relaxing routine so you sleep better? Take a warm bath. It reduces your heart rate and calms your mind and body so you’re able to ease into sleep.

Spend Time In Nature – Fifteen to twenty minutes of sun each day helps your body produce Vitamin D. It also improves mood and reduces stress. Get outside every day, even if it’s just for a short walk. It makes a difference.

Flexibility and Mobility Hacks Staying flexible is important and you don’t have to take a regular yoga class to improve.

You can embrace simple hacks at home and enjoy better mobility, happier ligaments and joints, and a speedier recovery from your workouts.

Integrate Mobility Into Your Strength Training Workouts – We’ve talked about mobility work during commercials. Why not leverage the time in between your strength training repetitions to work on mobility? For example, if you are doing shoulder presses, in between sets you might grab a lacrosse ball and work on your trapezius muscles.

Just Roll Something – Work mobility and selfmassage into your daily routine. Grab a foam roller or some other massage device and work on something every day. Roll your glutes, your quads, your hamstrings or your back muscles.

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Stay With The Mobility Exercise Until You Feel a Change – As you’re rolling out a muscle or working

on improving your flexibly, make sure you’re actually accomplishing something.

Stick with it until you feel a change or test and retest to look for improvement.

For example, if you’re in a pigeon stretch then test your hip flexors by squatting, do the pigeon stretch for a few minutes, and then squat again to test your flexors.

How to Successfully Integrate Hacks into Your Daily Routine You now have 65 hacks to integrate into your life.

It is a lot and it can feel overwhelming. To make the most of your time and to achieve the greatest success, it’s important to have a plan. Before you can have a plan, identify your goals. What do you want to achieve? What’s most important to you?

Your priority goal may be to exercise more. Maybe you currently exercise once or twice a week and you simply want to work out a little more. The hacks you choose from this list should support your goal to work out more.

For example, you might add exercising during commercials to your daily routine.

One hack at a time. Hacks are almost like habits... almost. It can take time to integrate them into your daily routine. Choose one hack and focus on it. You may have a list of six to twelve that you want to add to your life right away.

Choose the one that may have the biggest impact on your goals. Or choose the one that feels like it might be the easiest to embrace.

Give the hack at least a week to become part of your routine, and be patient. Sometimes it can take a week or two for something to feel natural. If your goal is to eat a healthy breakfast each morning, you might decide to prepare smoothie ingredients the night before. This hack requires planning and preparation to make it a reality. You’ll need to decide in advance what you’re going to do and how you’re going to add it to your nightly routine.

Match the hack to the goal, set a priority, and give it time. Hacks can make a big difference in your success. You get more from each effort, it’s easier to achieve your goals, and you may have more fun along the way.

Top 10 Foods That Make You Feel Fuller for Longer Burning fat, losing weight, getting in shape and looking great is easy ... when you eat healthy foods that make you feel fuller longer. Some foods naturally deliver a smaller calorie investment while giving your stomach a full feeling. You feel full, so you eat less, your calorie count goes down, and so does the size of your waistline.

When you eat foods that provide little nutritional value with their calories, your mind tells you to eat more. It says, “Hey, we 14

need nutrients, minerals and vitamins!” So you reach for more of the unhealthy food that is sitting in front of you.

You eventually become full, but take in way more calories, fat and processed nasties than your body needs.

of foods that make you feel fuller longer, and you’ll begin to lose weight as your whole body becomes healthier, and you begin to feel and look great.

1 - Beans and Legumes

“Beans, beans, the magical fruit; the more you eat, The result? You pack on the more you toot!” That the weight and fat, your children’s rhyme refers heart, circulatory system to the flatulence causing and entire body suffers, property of most beans. and you find yourself Yes, they can give you gas, hungry again relatively no doubt about it. But on quickly. Eat the following the marvelously positive 10 healthy, nutritious types side, they are extremely

high in protein and dietary unhealthy, fat-filled, fiber. calorie-dense foods like potato chips, chocolateThey can also fit into just bars and candy snacks about any budget and with healthy fresh fruits, meal plan, since they are you double your fatinexpensive and versatile. burning, weight loss effort.

The FASEB Journal discovered in 2008 that 3 - Soups if you eat just 4 ounces (1/2 cup) of beans a day, Make sure you avoid storeyou bolster weight loss bought soups, unless you and weight maintenance. are going to do some Beans are also a heart intelligent nutritional label healthy food. research. A single can of soup that you purchase at your favorite grocery store often delivers several times your daily-recommended sodium allowance.

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you feel full. This is true because of the short chain fatty acids (SCFAs) in foods that have been fermented, like kimchi, sauerkraut and pickles.

A side benefit is the healthy probiotics found in most fermented foods.

Probiotics are healthy bacteria that promote proper digestion. They actually live in your gut!

Some health experts and physicians also believe that probiotics reduce your appetite. So enjoy some sauerkraut or pickles, and you will not only find yourself eating less, but Homemade soups give your digestive system you total control over their receives benefits as well. contents. It is relatively easy to make a large batch 5 - Eggs of soup, and then portion 2 - Fresh Fruits off individual serving sizes Multiple studies show that that you can keep in your when you eat protein with Fresh fruits have a much refrigerator and freezer for your breakfast, you ingest lower energy density than easy access. Soup is also fewer calories throughout milk, cheese, sweet foods easy on the budget, and the day. Eggs are one of and meats. This means because of its liquid base, the healthiest sources of they deliver fewer calories quickly makes you feel full protein, and they also offer per gram, much fewer on a while delivering a limited significant levels of vitamin comparative basis. So you number of calories.

B12, vitamin D and iron. can eat several servings The old, outdated belief of superfood fruits like 4 - Fermented Foods that eggs were high in blueberries, apples, cholesterol has actually bananas, blackberries, Do you like crunching been explained in a little cantaloupes, citrus fruits, down on a crisp, tart more detail in recent years. grapes, pomegranates pickle? That’s great, and plums without paying because fermented foods The type of cholesterol in much of a calorie penalty. send a signal to your brain eggs does not contribute that starts a production to heart risks like most And when you replace of hormones that makes health professionals used

to believe. This means you no longer need to worry about your egg intake.

Eating 1 or 2 hard-boiled eggs between breakfast and lunch keeps you from overeating at your midday meal. And as we mentioned above, eating eggs for breakfast means you eat less during the day.

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and protein. What are the 2 leading natural components that make you feel fuller longer?

You guessed it, fiber and protein.

most of them capable of being consumed raw or cooked. The antioxidants and cancer fighting ingredients in cruciferous foods are also worthy of note, and just another Just don’t eat too many reason you need to be nuts or too much nut getting more of these butter at one sitting. Those healthy whole foods into healthy fats are in a very your diet. high quantity in nuts, and should not be over8 - Water A single large egg delivers consumed. So reach for 7 g of protein, 5 g of fat, a handful of almonds or Okay, so water is not a just 1.6 g of saturated walnuts the next time you food. We have to mention fat, and costs you only are stuck between meals it anyway, because it is 75 calories. (See the and craving something usually free or inexpensive, recommended protein to eat. The heart healthy readily available, and is per pound of body weight nature of nuts is just a definitely required by the formula at the end of this wonderful side benefit of human body for proper article to figure out exactly this versatile and tasty raw maintenance and health. how much healthy, filling, food.

Did you know that the low-calorie protein you symptoms of thirst mimic need to eat every day.)

7 - Broccoli and Brussels those of hunger?

Sprouts That’s right, so the next Repeat after me, time you believe that you “cruciferous vegetables”. are hungry, drink 8 to 12 Vegetables like brussels ounces of water. Give sprouts, broccoli and your body 10 minutes to cauliflower belong to process that liquid, and the cruciferous family. see how you feel then.

Cabbage, bok choy, You may truly be hungry. kale, collard greens and But the cranky mood, horseradish are also a part low energy and lack of 6 - Nuts and Nut Butters of this healthy vegetable ability to focus that often Nuts are packed full of subdivision. They deliver signals you are hungry healthy unsaturated fats. extremely high levels of may simply be telling you A healthy body needs fat, healthy dietary fiber. your body needs more and the fats in nuts are liquids. Oh yeah, another just what you are looking As with other filling big benefit of drinking for. On a per calorie basis, foods on this list, they are water instead of eating nuts and nut butters are relatively inexpensive and anything? Zero calories. extremely rich in fiber extremely versatile, with

9 - Salmon, Anchovies and Tuna

antioxidants that fight dangerous free radicals in your body. They are also Fish helps you feel fuller extremely heart healthy, longer while consuming and deliver high levels of fewer calories in a number phytonutrients, minerals of ways. First off, any type and vitamins that promote of fat will always help overall body health, inside satisfy your hunger pangs. and out. Your immunity The types of fats found system receives a huge in high quantities in fish boost when you eat are essential fatty acids. berries regularly. This Omega 3 EFAs are required means that your natural by your body to function defense system is much properly. Unfortunately, better prepared to ward the human process does off infections, disease and not create this healthy fat. sickness.

You need to get it from outside sources, and fish like tuna and salmon have high levels of Omega 3s.

That healthy fat makes you feel fuller longer, so you eat fewer calories during a fish-filled meal, as well as the rest of the day. Also, fish is packed full of wonderful protein.

You have already seen earlier that protein satisfies hunger better than carbohydrates and fats. As if that is not good enough news, ocean caught salmon, anchovies and tuna are heart healthy foods as well.

It also means that you recover from injuries and sickness quickly.

Berries contribute a very small amount of calories considering the amount of filling fiber they deliver.

Just 1 cup of raspberries offers a full 8 g of fiber.

(The average adult needs between 25 and 30 g of dietary fiber each and every day from food items, not supplements.)

Protein is the most satisfying type of food.

More than carbohydrates and fats, protein satisfies your hunger more effectively than any other 10 - Raspberries, type of food. And guess Blueberries, Blackberries what? Researchers are and Other Berries not even quite sure why protein acts like a stop Most berries are extremely sign, signaling your mind high in wonderful to stop eating. But it does,

so make sure that you are getting the recommended 0.36 grams of protein per pound of body weight (about 0.8 grams of protein per kilogram) every day.

And don’t forget filling, healthy, digestive track regulating fiber. The “modern-day” diet is desperately lacking in dietary fiber. Foods like the brans, grains and oats listed above do a great job of delivering protein and dietary fiber, while limiting the amount of carbohydrates and calories you consume.

To summarize, for a solution to burning fat, losing weight and maintaining a healthy body weight, eat foods high in fiber and/ or protein. They have extremely high satiety index scores, which is a fancy way of saying they are healthy foods that make you feel fuller longer.

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5 Weight Loss Shortcuts That Never Work

Unfortunately, we live in a very lazy society where products, tips and tricks are constantly being praised for their shortcut weight loss abilities. It may be a new diet plan, like the grapefruit diet that has spiked and flagged in popularity every few years. Starvation diets are also practiced frequently, if unintelligently so.

Blushing brides trying to trim down their weight by 10 or 20 pounds with their big day only weeks away often eat next to nothing in an attempt to squeeze into their wedding dress. There are all kinds of fitness shortcuts that have mysteriously survived for decades. They guarantee you can be lazy, eat food that is bad for you, never exercise and still lose weight.

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If the warning bells go off in your head every time you hear some weight loss shortcut that seems “too good to be true”, then good for you. Some weight loss shortcuts actually do trim off a few pounds initially. But they are so far removed from sensible nutrition and fitness that they can cause dangerous and even deadly side effects.

And in almost every case, the weight loss hopeful falling prey to the unsuccessful shortcut actually gains more weight instead of losing it. Steer clear of the following unsuccessful and unhealthy weight loss shortcuts that never work.

Stick instead to a healthy, happy lifestyle of proper nutrition and physical activity and you will always regulate a healthy body weight.

1 - Starvation

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This has to be the most dangerous weight loss shortcut that is also unfortunately the most common. Food is fuel for your body to grow and operate in a naturally healthy way. Eliminating that food is not going to cause you to lose weight, unless you simply stop

eating for months. Then you wither up and die.

Think about this for a second. Your vehicle requires fuel to run. It also needs oil, transmission fluid and other liquids and fluids to work properly.

Would you ever consider removing all of the oils and fuel out of your vehicle and then try to use it normally? Of course not. Because you know that aside from your car or truck not running, it would eventually break down from a blown engine.

Your body craves enzymes, minerals and nutrients and you can begin overeating.

This is because your body craves the calories and carbohydrates it has been missing, and you end up adding weight that leaves you heavier than when you started. Starvation just doesn’t make sense for any number of reasons.

2 - Using Laxatives As a Weight Loss Method

The idea here is that laxatives help cleanse your body. There is a shortcut method in the weight loss That is exactly the same marketplace that, because result you are going to get of the cleansing nature if you starve your body. It of laxatives, says they can will stop working properly. be used to also remove You will lose all of your carbohydrates and excess energy. Mental disorders, calories from your body. It skin conditions, heart might even sound sensible problems, issues with at first. your digestive system and literally dozens of other But when you take a closer health problems will begin look at the science behind to appear. The first couple how laxatives work, you of days of a starvation diet, understand the problem. you may see a loss of a few Your body assimilates pounds. calories very rapidly when you eat. They hit your But because of the way bloodstream soon after your body is made, when swallowing. By the time your brain recognizes any laxatives take effect, that you are in starvation your calories are already mode it begins to store fat. going to work naturally.

That is why diets that limit Besides, laxatives only take your food drastically never water weight out of your work, and usually end up body. making you gain weight.

This method can make you extremely dehydrated, leading to dizziness, hallucinations, renal failure and even irritable bowel syndrome (IBS).

You may actually lose weight, dropping a few pounds quickly. But this is an extremely unhealthy shortcut that will not allow you to keep the weight off over time. Besides, your body will begin craving the water you have denied it, and you will need to replace it anyway, along with its accompanying weight.

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now” world. People are lazy. Even if something is simple to do, such as the recommended 3 to 5 sessions each week with just 20 minutes of physical activity, it is often times easier not to do. Couple that human inclination towards laziness with mythical shortcuts that you heard about from your best friend’s, neighbors’, boss’ physical trainer, and you can have a recipe for disaster.

Most of the fitness supplements that boast weight loss claims of 20 3 - Pills and Supplements and 30 pounds in 30 days Without Exercise or less are loaded full of caffeine. In some cases There are some the chemical equivalent really healthy natural of “speed” is also present. supplements, powders Your metabolism rate is and pills that can help you jacked up to an unhealthy lose weight and keep it off. level, and so is your heart Unfortunately, for every rate. Any supplement, healthy supplemental powder or pill that claims weight loss alternative, to burn off fat and weight there are dozens of without any physically ineffective and even active effort on your part dangerous options. All of should be avoided at all the smart and sensible costs. pills and supplements that can aid in weight loss 4 - Intentionally Skipping and regulation are meant Meals to be taken as part of a healthy nutrition plan with You can call this sensible physical activity intermittent starvation if and exercise. you like. When the calorie counting craze exploded The problem here is in the 1970s, every man, that we live in a “right woman and child seemed

to know exactly what their target calorie rate was every day. You were told that if you go over that number, you will gain fat and weight. Therefore it only made relative sense that if you ate fewer calories, you would gain less weight, and probably even lose weight and fat.

Since very few of us want to stop eating entirely, some began skipping meals as a part of a weight loss shortcut. This doesn’t work for the same reason that starvation doesn’t.

Your body needs nutrients, minerals, vitamins, enzymes, calories, carbohydrates and healthy fats to function properly.

It doesn’t need them all at once, but rather on a consistent delivery throughout the day.

The Journal of Nutritional Biochemistry released research showing what a lot of nutritionists already knew. Skipping meals actually increases belly fat. In many cases this is because your insulin levels are out of whack, and you begin making and storing fat when you don’t get a steady, consistent supply of food each day.

Another reason this doesn’t work has to do

with your metabolism.

Every time you eat, your metabolic rate increases.

This means you burn more energy than when you aren’t eating. So when you spread your calories across 5 or 6 meals and snacks each day, you crank up your calorie burning process and regulate a healthy body weight naturally. Stop skipping meals; it just makes you hungry so when you do eat you might end up consuming too many calories.

5 - Switching to 100% No Fat Foods For the umpteenth time, your body needs fat to function properly. Of course, it needs to be good fat, found in olive oil, coconut oil, walnuts, almonds and fish like mackerel and salmon.

Saturated and trans fats are certainly not needed in your body, but when you attempt to eat nothing but fat free-foods, you send the wrong message to your brain.

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When humans were evolving, they did not always have the opportunity to eat every day. When they did, they ate as much as possible and their bodies stored

excess fat away for those periods of time when no food was on the schedule.

Your body works the same way. When your brain sees that you are not taking in any fat, it begins converting things like sugar to fat and hording it.

Eating an entirely fat-free diet is almost a guaranteed way to cause multiple health problems, as well as pack on a few extra pounds. That is because when you see the phrases “fat-free” or “100% no fat” something has been added for flavor when that fat was removed.

This is usually tons of unhealthy sugar or chemical sweeteners made in a laboratory. They immediately turn to fat in your body, which is why you see people drinking fat-free diet drinks and sports drinks for years, and yet they are still incapable of losing weight, actually gaining it in most cases.

Fortunately, there is one weight loss shortcut that will naturally drop your weight until you reach your personal, healthy weight. And the thing is, it delivers tons of energy, a lean, muscular and toned body, your brain works

better than ever before, and you find yourself happy, successful and productive in every area of your life.

Want to know what it is, this miracle shortcut for weight loss and so many health benefits?

It’s simple, stop putting garbage into your body.

Everybody knows by now that fast food, simple carbohydrates, processed food, refined sugar and salt are killers. You also know that fruits, vegetables and whole grains make for a super healthy body, which automatically and effortlessly regulates your perfect body weight.

In recent years, scientists have discovered that 60% to 70% of your level of physical fitness is determined entirely by your diet. That is why you may have been working out like a fanatic, and still not realizing your weight loss goals. You are simply eating the wrong things.

Start eating smart, get physically active whenever you can, and steer clear of the 5 dangerous and ineffective weight loss shortcuts listed above in every situation.

How to Make a Healthy Breakfast Smoothie

fruit, blender, milk, juice and yogurt, but adds ice. Anyway, you get the picture. A smoothie generally steers clear of using processed foods, sugar and other unhealthy components to make a thick, frozen, or at least cool beverage designed to promote health.

Breakfast Smoothie Step 1 – You have probably heard that breakfast is the most important meal of the day. So if you are going to replace your morning meal with a smoothie, there are some things you have to be sure and include. Protein is important at breakfast and gives you energy and throughout the day.

f you are wondering how to make a healthy breakfast smoothie, then we should probably nail down the definition of that word first. The Merriam-Webster dictionary defines a smoothie as ...

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“noun: a creamy beverage made of fruit blended with juice, milk, or yogurt “ Likewise, Dictionary.com uses words like beverage,

delivers a lot of wonderful nutrients and dietary fiber. This regulates your digestive system, once again promoting a healthy body weight.

Apples, mangos, blueberries, bananas, strawberries, pears, blackberries and pineapples are all great tasting additions to any breakfast smoothie. (You may also choose to add fruit through yogurt, but read the nutrition label carefully so you do not indulge in a processed, unhealthy product.)

Breakfast Smoothie Step 3 – You need some type of liquid base. Try to steer clear of dairy products as much as you can. The last People that eat protein few years, we are learning during breakfast also tend more and more that to eat less all day long, dairy products may not leading to a more naturally be as healthy as we once regulated body weight. So thought. Great traditional you want to ensure you milk alternatives include get some type of protein soy milk, rice milk, hemp in your breakfast smoothie. milk, almond milk and oat Some great sources of milk. protein for your breakfast smoothie include eggs, For your liquid you also spinach, kale, collard might want to choose greens and protein orange, apple, grape or powders. pomegranate juice. Just be sure to select sugar-free, Breakfast Smoothie healthy varieties, going Step 2 – Adding fruit to organic whenever you can. your smoothies makes them taste great. It also