#1 Mixed grain bread with a little almond butter, sliced banana, raisins on top, and a sprinkling of cinnamon; serve with a glass of low fat milk.

#2 High fiber cereal, topped with mixed nuts, dried fruit, and a small glass of calcium fortified soy milk.

#3 Natural yoghurt mixed with a chopped apple, berries, and whole grain cereal; served with 100% whole orange juice.

#4 Healthy granola bar, one orange, and a glass of low fat milk.

#5 Whole wheat English muffin, toasted and thinly spread with reduced fat cottage cheese, topped with sliced pineapple; serve with a glass of 100% whole fruit juice.

#6 Natural yoghurt, topped with mixed berries, a teaspoon of ground flaxseeds, a slice of whole grain toast; and a cup of green tea.

#7 Swiss muesli - combine 2 cups of rolled oats, and 1 cup low fat milk or fruit juice, cover and refrigerate overnight. In the morning add 2 grated apples, 1/4 chopped hazelnuts, and 200g of low fat honey yoghurt, mix well (serves 4).

#8 Whole wheat English muffin topped with melted reduced fat cheese, a sliced tomato, and a sliced hard-boiled egg; served with a small glass of 100% pure fruit juice.

#9 Scrambled egg, sprinkled with a teaspoon of ground flaxseeds; served with mixed grain bread, fresh fruit salad, and a small glass of low fat milk.

#10 Cooked oats topped with raisins, dried cranberries, sliced bananas, and calcium fortified soy milk.

#11 Brown rice or barley - cook the night before, then in the morning top with some raisins, sliced apple, a sprinkling of cinnamon, and a little reduced fat milk.

#12 Whole wheat pita half topped with grilled Canadian bacon, a little reduced fat cottage cheese, tomatoes, and mushrooms; serve with 100% pure fruit juice.

#13 Fruit smoothie – add strawberries, kiwi, and a banana to the blender, a cup of natural yoghurt, one teaspoon of ground flaxseeds, and a cup of crushed ice.

#14 Mini wheat cereal, dried fruit, mixed nuts, place in a plastic bag and eat on the way to work with a thermos cup of low fat milk.

#15 Breakfast burrito – scrambled eggs, chopped tomatoes, and a little grated reduced fat cheese, wrapped in a whole wheat tortilla, served with green tea and a slice of fresh ginger.

#16 Whole grain bread topped with kippers, or smoked salmon, and sliced tomatoes; serve with two small apricots, and a cup of low fat milk.

#17 Homemade granola – mix 2 cups rolled oats, 1 cup of wheat cereal, 1 cup dried fruits and seeds, 1/4 cup of flaked coconut.

#18 Multi grain English muffin, toasted and spread with peanut butter, topped with sliced apples, and served with a small glass of calcium fortified soy milk.

#19 Multi grain cereal, topped with raisins, a sliced banana, and low fat milk.

#20 Healthy “blobs” – mix 1/2 cup peanut butter, 1/4 cup nonfat dry milk, 3 cups crushed flake cereal, and 2 tablespoons honey. Form into “blobs” (should make 10). Wrap each blob in plastic wrap and refrigerate. Grab a couple with a travel cup of skim milk and go! (From Nutritionist Alana Unger)

#21 Whole wheat bagel topped with reduced fat cottage cheese, sprinkled with flaxseed; serve with a small bowl of mixed berries, and a cup of herbal tea.

#22 Scrambled tofu, with onions, and peppers, a dash of light soy sauce, and stir-fry with a little olive oil. Serve with whole grain toast, and a glass of calcium fortified soy milk.

#23 Sandwich made with lean ham or turkey, in whole grain bread, topped with sliced tomatoes, and a small glass of reduced fat milk.

#24 Mini whole grain bagel, topped with almond butter, sliced apples, and a glass of 100% whole orange juice.

#25 Sliced melon tossed in a bowl with the pulp of one passion fruit, topped with natural yoghurt, and a handful of muesli.

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The energy you use in your home can come from a coal-fired power station, hydroelectric power, or a wind turbine. You won’t know which because the end result is electricity. The energy that fuels your body can come from fats, proteins or carbohydrates. You won’t know which because the end result is ATP, or cellular energy,” says Cooney, concluding that “Your body will use the energy it needs and store the leftover fats, proteins or carbohydrates as fat. When you do the sums, it’s ultimately a matter of calories in and calories out.” ~ By Alan

So how do you lose weight? Eat less and exercise more. Nobody likes that answer, but continuing to ask the question isn’t going to change it.

We know that any diet will work and, for that matter, any exercise program works, provided youre burning more calories than youre eating.

The question we ask ourselves when it comes to diets or exercise programs is often: Will this help me lose weight? Chances are, whatever it is, it will. The question we may want to ask ourselves is this: Can I follow this for the long-term?

Thats one reason that making lifestyle changes is one way people find long-term success.

What about you? Have you ever found yourself trying to go back to an exercise program or diet that worked for you before? If it worked, why werent you able to stick with it? Is it time to let it go and find something you can do for the long-term?

Weight loss is all about believing in yourself and finding a program that you think works for you. If you believe in yourself it will make it that much easier for you to succeed in your journey. Here are a couple of tips to help you stay motivated on your way:

1) Set Short-Term Goals:

While it is essential to long term goals you must set short term goals as well. Why? It’s simple. If you just set long term goals then you will get disappointed and maybe quick because of a lack of results. But with short term weight loss goals like losing a 1 or 2 a week, or shaving 10 seconds off your mile time then you can see results and it will keep your eye on the prize.

2) Reward Yourself:

A good thing to do in order to continue on your weight loss path is to reward yourself with little things that you have been wanting. Take this for example. "If I stay on track and lose twelve pounds this month, then Ill buy myself that pair of heals Ive always wanted." Little incentives like that can really go a long way when it comes to keeping you interested in your program.

Losing weight can be a difficult challenge for anyone but we can all succeed in the task if we are willing to put in enough work towards it. There are plenty of tips and tricks out there that you can use to your aid and conquer all of your weight loss goals. Remember that in order to lose the weight and keep it off for the rest of your life, you cant change your habits for a month or two. You need to change your habits for the rest of your life. Good luck and the best wishes along your weight loss journey.

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Lime juice is a very rich source of vitamin C which helps in boosting the immunity and is a “Liver Detoxifier” while “Honey” is a better form of sugar, which provides many Vitamins & Minerals and is an energy booster; which keeps us active throughout by enhancing our work performance there by resulting in calorie burn. But still moving and exercising is must along with this for weight loss.

Calories in honey negate your weight loss efforts?

You are right - honey contains sugar. But unlike refined sugar, honey contains vitamins and minerals too. Normally, to digest sugar, the vitamins and minerals stored in body are utilized, rendering the body devoid of these nutrients. These nutrients are essential to dissolve fats and cholesterol. Thus when you eat too much sugar you tend to increase weight not just because of the calories but due to lack of vitamins and minerals. On the contrary, honey being a good source of nutrients helps you in reducing weight.

Honey and warm water: Normally fat remains as an un-used resource in your body adding bulk and weight. It is believed that honey mobilizes this stored fat. When this fat is burnt to provide energy for your daily activities, you see a gradual decrease in your weight and obesity levels. It is suggested that you drink this honey (about one tablespoon daily), with equal amount of warm water.

Honey and lemon juice: Honey can also help in weight loss when consumed with warm water and lemon juice. Many people drink this formula first thing in the morning to reduce their weight.

Honey also improves your digestion and thus helps in weight loss. Hence honey is also consumed after dinner especially after overeating.

The latest theory based on the hibernation diet also builds a link between fructose-rich honey and weight loss. It suggests taking a generous spoonful or two of honey at night, either as a warm drink or straight from the jar, and promises to help us sleep and lose weight at the same time by fuelling the liver, speeding up fat-burning metabolism and easing stress hormones.

The good news is that honey, a natural sweetener, contains 22 amino acids and a variety of minerals essential for its metabolism and hence is helpful in preventing obesity. It is believed that drinking lemon juice with a little honey the first thing in the morning is an effective anti-cellulite treatment as it helps to increase body metabolism. If you are determined to shed weight and speed up your sluggish metabolism, try this honey and lemon diet tip.

From: http://www.benefits-of-honey.com/ And  http://www.organicfacts.net/

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The calories in a raw banana according to the banana’s size are roughly as follows:

Banana Size	Calories	Fat	Carbohydrate	Protein
Extra Small (less than 6“ long) 81g	72	0.27g	18.5g	0.88g
Small (6” to 6-7/8” long) 101g	90	0.33g	23.1g	1.1g
Medium (7” to 7-7/8” long) 118g	105	0.39g	27g	1.29g
Large (8” to 8-7/8” long) 136g	121	0.45g	31.1g	1.48g
Extra Large (9” or longer) 152g	135	0.5g	34.7g	1.66g

Dieting Points About Bananas
The calories in a banana are not excessive given typical daily calorie requirements and the satisfying nature of the fruit. As can be seen in the above chart however, bananas are high in carbohydrates which may lead some people on low-carb diets to avoid the fruit.

Nutritional Benefits of Bananas
Bananas are often considered to be good sources of potassium, manganese, vitamin C and vitamin B6 and are high in dietary fibre.

A Few Notes About Calorie Counting
The heart of calorie counting comes down to understanding how many calories you consume and how many calories you burn. If you consume 3500 calories less than you burn, this should result in approximately 1lb of weight loss. In order to lose weight, you should aim for a basic calorie deficit so as to achieve 1 to 2 lbs of weight loss a week, rather than introducing too severe a calorie deficit. A severe calorie deficit may result in the loss of lean body mass, causing your system to lower the number of calories it burns to maintain itself.
Understanding and monitoring the calories you are consuming and burning is essential for a calorie counting process.

From: www.caloriesinabanana.net

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 Here are a few tips for controlling your portion sizes.

• If you eat at a restaurant, ask for a container and take half of your meal home, or split your meal with your dining partner.
• If you like to snack while watching TV, measure out one serving of your snack - dont take a whole bag of chips with you into your TV room.
• Serve dinner by the plate, rather than family style (serving dishes on the table), youll be less tempted to load up on second servings if theyre not right in front of you.
• Start your meal with a clear soup or green salad to ease your hunger a bit so that you arent as likely to over eat.

If cutting calories leaves you feeling hungry, add extra servings of nutrient-dense vegetables like carrots, green beans and celery. While one-half cup of rice or pasta has about 100 calories, one-half cup of green beans has only 14 calories.

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