Change your recipes healthy alternatives!

Change your recipes healthy alternatives!

Did you know preparing meals at home promotes better control of eating habits? Yes, it is proven! But must still pay attention to the ingredients that we include in our recipes!
In general, when you want to cook more healthy, we must reduce the amount of fat, sugar and salt. I am pleased to learn that you can do it without compromising on flavor. So I decided to share with you today my little tricks "nutritionist" who, over time, will be good for your waistline, but especially to your health!

Sugar in cakes

You can cut the sugar by half in most recipes for cakes or muffins! I must admit that some leaders are often very generous with regard to this ingredient. Reduce the amount you give a result just as delicious! You can add spices (cinnamon, cloves, nutmeg, and others) or vanilla extract or almond.

The fat in muffins

To reduce the amount of fat in a muffin recipe, simply substitute half the quantity of oil from the fruit puree (pumpkin, apples, plums ...). You'll be surprised how much the texture of your muffins will be moist! You will earn a bonus of fiber, vitamins and minerals.

Herbs instead of salt

Bartering the salt shaker for herbs is a favorable health and to give flavor to your dishes. Dill, basil, cilantro, tarragon ... The possibilities are unlimited and weddings!

Fish cooked with skin

Cook the fish with the skin can consume more omega-3. They are found in large quantities in the gray between the skin and flesh. Remove the skin when the fish is believed is more difficult. Result? It removes the skin, it also removes fats ... That is why it is advisable to cook the fish with the skin and remove it later!

A bit of tofu in your spaghetti

It is possible to reduce the amount of fat your delicious spaghetti sauce without anyone noticing! Lower quarter the amount of ground beef (extra lean, preferably) and top with crumbled firm tofu. Seen or experienced!

Fries in olive oil

You can eat chips health! On a baking sheet, lay sticks potatoes (or sweet potatoes) and coat them lightly with olive oil. To add a little spicy side, add I love chili, but you could just as easily flavor your fries with any dried herb. It remains only to bake and voila!

Popcorn home

You happen to have the tooth salty? Let the famous bag of chips aside a few moments and discover the popcorn! No, I do not mean the popcorn offered at movie theaters or video stores, but from what you can do yourself at home. Basically, corn is a food low in fat and contains lots of fiber. Moreover, several studies suggest that also contain antioxidants! Do it just burst into a saucepan with a little olive oil and salt it lightly before serving.

For dips, plain yogurt, for salad dressings, orange juice

In dips and dressings, several options to reduce fat. Instead of sour cream 14% fat, choose low-fat sour cream, plain yogurt or cottage cheese in food processor past. You can replace half the mayonnaise with plain yogurt and, in a classic vinaigrette, substitute half the oil with orange juice or vegetable juice.

Cooking en papillote

We use fine cuts of lean meat, it is also necessary that our cooking techniques do not require much added fat. There are several very healthy as cooking on the grill, baked or braised. My favorite? Cooking in foil! So simple, it enhances the flavors of each food that adds to it. You only need a few ingredients and aluminum foil!

Creaming reduced calorie

Reduce calorie whipped cream or fresh cream by half and half with yogurt. Add a touch of lemon and sugar and voila! This delicious icing will marry perfectly to your traditional white cake.

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Sport and appetite

Sport and appetite

Many people believe that playing sports is likely to increase their appetite and thus have no effect on their weight. After all, it makes sense! We spend more calories, the more we need to ingest ... does not it? Well, not necessarily. Studies have shown that certain sports régulait appetite, while others act as an outright appetite suppressant!

Obesity: what if food was not involved?

Various studies have shown that the decrease in physical activity could explain much of the obesity problems we encounter today. Indeed, now that cars, elevators, dishwashers and machines to do everything and its opposite are part of our daily lives, we have much less reason to move! In fact, adults currently living spend almost 500 calories less than his great-grandparents at the same age! And this, without necessarily going on a diet ... To find the line, it can be very advantageous to move a bit more! You will find that your hunger will not increase in response ... quite the contrary.

The effects of moderate physical activity

The regular practice of moderate physical activity acts as a regulator of appetite. That is to say, it can curb the cravings that have no purpose and eat the food you need, nothing more. When you're sedentary, on the contrary, our signals are sometimes blurred. This is what makes a person who, for example, walking thirty minutes daily, is less likely to eat overseas as that does not move at all.

The effects of intense physical activity

The regular practice, but not excessive, a sport of endurance intensive not only does not increase the appetite, but the decreases! Indeed, sport stimulates the production of various neurotransmitters, including dopamine, adrenaline, noradrenaline. These neurotransmitters tend to blur the feelings of hunger and regulate appetite. However, note that people who train very intensively, including professional athletes, not eat less than sedentary, quite the contrary! Indeed, when calorie consumption is very important, the body, to survive, sends hunger signals to the person absorbs more calories than it spends, or thereabouts. But these cases are very isolated. A person who, for example, is an hour of jogging four times a week will normally decrease rather than increase his appetite.

So, you lose weight through sport?

Yes, the sport definitely helps weight loss, and even if it does not accompany a low calorie diet radically. In addition to its effects on appetite, it activates the metabolism and increases muscle mass, both of which can burn more calories at rest.
Of course, this is not because we started training we will lose 5 pounds a week, and that's good because it's not healthy to lose weight too quickly. Remember it takes 3200 calories to spend more than you ingest to lose one pound. This may seem impossible at first glance, but it is by losing weight slowly and safely as you most likely not to return the pounds gone. Sport is your best friend to get there!

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Change What You Crave By Changing How You Think: The 5 Step Mental Method

Change What You Crave By Changing How You Think: The 5 Step Mental Method

If I were to ask you which foods temp you, most likely they wouldn’t be ones that are very healthy. I bet they would be ice cream, potato chips, pizza, or something along those lines. In fact, in your mind right now as you’re reading, you are probably thinking about a food that isn’t healthy. Well, aren’t you? Stop for a moment and think about it……………….. The point I’m going to make in this article is that you can change what you crave by changing how you think.

Every new client that comes to my office for weight-loss has a “craving problem.” But I don’t see it as a problem at all. I see it as a solution. Cravings are over-rated. They are hodge-podge and we don’t have to be controlled by them. We don’t have to feel temped by ice cream, cookies or 20-ounce prime ribs. Instead, we can be tempted by watermelon, pineapple, oranges or apples; foods like that. Think that sounds crazy? Well it isn’t and you’ll see why.

When I first sit down and talk with a client about their eating habits, I gather everything I need to know about exactly what they eat and how they eat. The culprit to their weight problem always boils down to snacking, picking, eating foods that are unhealthy or just plain over-eating. Then I’ll ask them what fruits and vegetables they like. I’m yet to come across someone who hates fruit or hates every vegetable under the sun. Finally I’ll ask them how often they eat fruits or vegetables and it’s always a lot less often than the unhealthy stuff.

After I’ve gathered my arsenal of information, we do our thing. I’ll have my clients lay back in my recliner and close their eyes. I’ll direct their mind to a peaceful place, and within minutes they’ll be relaxed like never before. Then I start talking about their favorite fruits and vegetables. I’ll ask them to imagine taking a bite of their favorite juicy, ripe fruit and to feel the juices tickling their taste buds. I’ll say to their mind, “from now on anytime you have a craving for food, you will think of a juicy, ripe piece of fruit. And bingo!!! Next thing you know these are exactly the kinds of foods they start desiring. Why? Because anytime you close your eyes and bring yourself to a calm, relaxed place, your subconscious mind emerges, and it is this part of the mind that controls what you crave. Change your thoughts and you’ll change what you crave. Simple.

Let’s look at this from another perspective. Let’s say pineapple is your favorite fruit. Now, if you were sitting with me right now and I gave you a juicy chunk of it, you would enjoy it thoroughly. And you’d want more, right? Of course. Now, let’s say I reached into my refrigerator, whipped-out a piece of chocolate cake and said, “choose one.” Most likely you would opt for the pineapple because you just had a teaser-piece, which would make your mind want more. The fact of the matter is this: you enjoy your favorite fruits just as much as you enjoy your favorite junk foods, you just believe otherwise.

Again, cravings are over-rated. The mere mention of that devilish word always seems to conjures-up images of high calorie, high fat foods only because these are the foods you are most exposed to in our media driven world. Your subconscious gets accustomed to this and just doesn’t know any better. Change your minds images and you’ll change your cravings. Here’s a quick 5 minute mental exercise you can begin doing now to help you start changing the way you crave food.

Step 1: Find a comfortable, quiet place where there are no distractions. Begin breathing deeply until you are quite relaxed. Next, count backwards from 10-1, slowly. With each count, imagine that your mind is drifting deeper and deeper.

Step 2: After you have finished counting, imagine that you are relaxing by yourself in your favorite place. A secluded beach or a log in the woods will do the trick. Imagine yourself feeling so very relaxed and peaceful.

Step 3: Next, imagine a basket full of your favorite fresh picked fruit sitting right next to you. See it clearly in your mind, the color, the feel, everything about that fruit. Imagine taking a bite of that juicy fruit and enjoying it like never before.

Step 4: Repeat the following suggestion to yourself 10 times: “From now on, anytime I think of eating, I immediately feel a craving for fruit.”

Step 5: Count from 1 to 5, slowly, and when you reach 5 open your eyes.

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