At the moment my kitchen is covered in what very well could be alien baby vomit. Or you would be forgiven for believing so. Its actually the makings of blueberry ice cream that went wildly wrong, my largest most colorful cooking disaster to date.

Its in the refrigerator thinking about what its done for now. If I put it in the ice cream maker and it turns out delicious I will forgive Dorie Greenspan and this evil recipe and tell you all about it later. If it doesnt turn out I may not be speaking to my purple stained kitchen for a bit we both may need a couple days to think about what we want out of our relationship after this argument.

So rather than typing up a recipe and instructions and boring you with another salad, Im going to instead keep it basic. Lets talk about the two hardest things to get used to when eating the Montignac way: sugar and carb substitutes. A little primer of what you should and shouldnt eat and how to substitute in things like almond flour or agave nectar in your favorite recipes that call for plain old flour and sugar. This will also be something you can point your friends and family towards when they ask for the millionth time “well, what can you eat?” if they are kind enough to try to want to cook for you while youre on this adventure.

Sweet stuff first. What sugar substitutes can I eat on the Montignac Method?

The only two sugar substitutes that wont spike your blood sugar and freak out your pancreas into storing fat are fructose and agave nectar. Montignac insists on fructose only but hes an old French fuddy duddy that doesnt believe in dessert so were going to mostly ignore him on this issue and concentrate on what actually works.

Fructose is what happens when you split a sugar molecule in half and isnt to be confused with high fructose corn syrup which is bad, bad, bad. Its a good substitute for when youre baking things like quick bread or cookies where you dont want to mess with the ratio of liquids or when you just need a pinch of sweetness in savory dish or sauce. One warning though, it doesnt act like sugar so it wont make yeast bread or soufflé and torte type things rise.

Agave nectar comes from the same plant that tequila does so it has some of the same tart fruitiness of a good tequila that adds richness to your cooking. There is some research that points towards it negatively affecting triglyceride levels however so if youre dealing with cholesterol issues you will want to take it easy with the agave nectar. Its best to use as a honey, brown sugar, or molasses substitute and will work in pretty well in anything else if you make sure to lessen some of the other liquids in the recipe.

Brown rice syrup also technically works in a pinch. Ive never cooked with it personally as the price makes it not something Im likely to experiment with. However it is relatively kind on the blood sugar so when it shows up in pre-made sweets or a sweetener in organic type cough drops and such it is alright on occasion.

How do you use these in recipes?

1 cup of sugar = 1/3 cup fructose
1 cup honey or molasses = 1 scant cup agave nectar
1 cup brown or raw sugar = 1 scant cup agave nectar and a couple tablespoons extra dry ingredients

Carbs get a little more complicated.

Except for the very high fiber whole grain bread you have for breakfast there is absolutely wheat or gluten free substitute flour (sorghum, teff, rice, tapioca) allowed. There is also no corn meal allowed. Nut and bean flours are your only options. This involves researching a lot of flourless recipes to find substitutes as there is no easy way to just swap out almond flour for white flour in a recipe and end up with anything you want to eat.

Gluten free, raw food, vegan, Specific Carbohydrate Diet, and Anti-Candida recipes are your friend. These are all people that are often in the same boat carb and sweetener wise and have worked out clever substitutes for your favorite foods. When youre missing something like naan or pancakes use your google-fu to find someone else who missed enough to make up a flourless or low carb recipe. Theres usually a way to make it work so that the urge to eat something you miss doesnt make you tempted to break the diet.

Straight to Bed, Diet Desserts and Dogs and 101 Cookbooks are all good blogs to start your search for carb friendly goodies in. To make life even easier on you here is a list of recipes Ive written about that are healthy substitutes for something not allowed on the diet.

Put simply what is allowed? What carbs or carb substitutes can I eat on the Montignac Method?

Almond and most other nut flours (naan, pancakes, pizza crust, fruit crumble)
Ground flax seed (peanut butter cookies)
Bean flours (savory appetizer base)
Canned beans (black bean brownies, chick pea brownies)
Brown and wild rice (vegetable burgers to be eaten only in low fat/high carb recipes)
Xanthan gum and arrowroot (lower GI thickeners to use only if absolutely necessary)
Baking soda and cream of tarter (alternative to baking powder)
Cauliflower (faux potatoes)
Pistachios or hazelnuts (use to encrust meats instead of flour)
Shredded squash (flourless breads, pancakes, or faux pasta)
Raw squash (a base for things like bruschetta you would usually put on baguettes)
Raw Vegetables (for dipping in tapenades and dips instead of bread and chips)
Whole wheat pasta (only in very low fat/high carb recipes)
Dried beans and lentils
Quinoa (oatmeal alternative, couscous substitute)
Oatmeal
Soy Vermicelli (only in low fat/high carb recipes)
Sugarfree chocolate (cocoa powder or baking chocolate in cakes and other flourless desserts)
Whole Grain or Rye Bread (for breakfast only)

That should give you a good idea at least. If there is something youre desperate for leave me a comment and Ill try to point you towards a substitute you can eat.

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Right timing to drink water, will maximize its effectiveness on the Human body.

Two (02) glass of water - After waking up -  Helps activate internal organs
One (01) glasses of water  - 30 minutes before meal - Help digestion
One (01) glass of water - Before taking a bath - Helps lower blood pressure
One (01) glass of water - Before sleep  - To avoid stroke or heart attack

 

  

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As you move through your weight-loss program, there’s a good chance that you will find yourself at a sticking point, where it just seems that no matter what you do, you just cannot lose any more weight. Typically, this happens when you’re battling with those last 5 or 10 pounds; in some cases, you may just decide to live with that extra weight. 
Don’t be so quick to give up this time. When you arm yourself with a few last strategies you can bypass this hurdle with success. If you implement two or three of the following quick changes, you should be able to drop 5 pounds in about two and a half to three weeks time, which is a safe rate that will ensure it is fat loss and not lean muscle loss.
Here are 5 quick changes to drop 5 pounds.
1- Implement extreme carb cyclingYou may already be on a diet that does make use of higher-carbohydrate days along with lower-carbohydrate days, but typical approaches tend to be quite moderate. When trying to strip off those last 5 pounds, you’re going to have to kick it up a notch and really go to the extremes.
Try making your low-carbohydrate days very low-carb, where you’re focused on strictly eating protein and fibrous vegetables. This will create a very high caloric deficit, thereby accelerating fat loss. Then, place your high-carbohydrate days on your training days and bring the calorie balance up to maintenance value -- or even slightly above -- by adding a very large amount of carbs.
Since carbohydrates are the macronutrient that most influences the metabolic rate, this drastic zigzag approach keeps the metabolism firing while you enjoy a faster rate of total fat loss.
2- Take one week off trainingIn some instances, the reason you’ve hit a wall with weight loss is because the body hasn’t received enough rest. When you’re verging on overtraining, it’s quite common for the body to actually retain water, making it harder to lean down.
Take one week off training while eating closer to a maintenance diet. This will help to reset the metabolism and water balance. Many people are very surprised at the impact taking one week off can make.
3- Shift the rep ranges of your exercisesPlateaus are quite common when you’ve been performing the same workout for a lengthy period of time and can keep you from dropping those last 5 pounds of fat. A simple way to crank up the calorie burn of your workout is to increase the reps to 10 for one single week while decreasing the rest period to only 1 minute between sets.
Note that you’re not aiming to make this a circuit training workout, but simply quickening the pace of the workout to add intensity. The nature of this protocol (10 reps with 1-minute rest periods), compared with a typical strength program of 5 reps and 3-minute rest periods, tends to produce a greater release of growth hormone in the body, which is beneficial for promoting lean muscle mass development.
We have 2 more quick changes to help you drop those 5 pounds next...

4- Increase protein intakeThe fourth way to lose those last 5 pounds is to increase the protein content of your diet. It’s important to remember that the leaner you get and the lower you take your total calorie intake, the more protein you will need. This helps to prevent lean muscle mass loss and ensures recovery.
An added benefit of bringing your protein intake higher is that it will increase the metabolic rate. Over the course of a week or two, this could mean the difference between staying at a standstill or losing another half to one pound.
Great sources of protein to include regularly are chicken, lean beef, egg whites, white fish, and low-fat cottage cheese.

5- Combine sprint training with steady-state cardioFinally, consider altering the method of cardio you’re doing so that you start with 5 to 8 interval sprints of 30 seconds in length interspersed with 90-second rest periods. Then, proceed to finish the cardio session off with another 15 minutes of moderate paced cardio.
This gives you the best of both worlds, as you’ll get the metabolic spark that interval training offers along with the benefit of moderate cardio that strictly uses fatty acids for fuel.
it’s not too late
Don’t give up too quickly. Start making a few adjustments to your training and diet program and keep monitoring how it’s influencing your progress. In time, you’ll be able to see what works so you can reach your end goal.

By Askmen Contributor(Fitness Specialist http://www.askmen.com/)

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Use Sparingly: Fats, oils, and sweets
2 - 3 Servings: Milk, Yogurt, and Cheese Group
2 - 3 Servings: Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
2 - 4 Servings: Fruit Group
3 - 5 Servings: Vegetable Group
6 - 11 Servings: Bread, Cereal, Rice, Pasta

The Food Pyramid published by the USDA makes it easy to envision just how much of each food type you should eat. Each section of the pyramid represents a food group; the size of the group corresponds to the number of recommended servings.

1. The base of the pyramid represents the grain group. These are carbohydrate-rich foods like bread, cereal, rice, and pasta. You should eat six to 11 servings per day of these foods.

2. The next tier of the pyramid includes vegetables and fruit. You should eat three to five servings per day of vegetables and two to four servings per day of fruit. These are good sources of vitamins, minerals, and fiber.

3. The next level is protein, like dairy products, meat, poultry, fish, dry beans, eggs, and nuts. You should eat two to three servings per day of foods from the milk group and two to three servings per day of foods from the meat, egg, bean, and nut group.

4. The top level of the pyramid is fats, oils, and sweets; these should be used sparingly.

The pyramid calls for eating a variety of foods to get all of the nutrients you need, and, at the same time, the right amount of calories to maintain a healthy weight. If youre watching your weight, eat the minimum number of recommended servings. If you need to gain weight, eat the maximum number of servings. And, keep in mind as to what constitutes a serving. Most serving sizes are smaller than you think. Be sure to read the food labels carefully to determine the accurate portion size.

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Just recently I finally had the chance to go back and cook the outstanding hazelnut brownies I made over the winter, this time adjusting the ingredients for baking with agave nectar.  I didnt think it was possible but they were made even better this time around.  Cooking without sugar made them richer and moister, not to mention much less likely to be crumbly and fall apart.  It was a pleasant surprise.  The only problem with this recipe really is to try not to eat them all in one sitting.  They are very much worth the effort of making hazelnut flour which I will admit is no small task.  And even sugar free they still pair amazingly well with my vegan variation on David Lebovitzs Pear and Caramel Ice Cream with Raspberry Topping.

Gluten Free Sugar Free Hazelnut Brownies

6 tablespoons butter

3 ounces dark unsweetened baking chocolate

3/4 scant cup agave nectar
1 whole egg plus 1 egg white

1 and 1/4 cup hazelnut flour


pinch of salt
3 tablespoons brandy

Heat oven to 325 degrees. Grease an 8 or 9 inch square baking pan with butter.


Combine the butter and chocolate in a small saucepan over very low heat, stirring occasionally. When chocolate is just about melted, remove from the heat and continue to stir until smooth.


Transfer to a mixing bowl and stir in agave. Then beat in the egg and egg white one at a time. Gently stir in the hazelnut flour (make your own by toasting, removing the skin from and grinding the nuts in a coffee/spice grinder until very fine), salt, and brandy. Pour into the prepared pan and bake until just barely set in the middle, about 20 minutes. If in doubt under cook them slightly rather than over cooking them.

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Lifestyle changes can help reduce cholesterol, keep you off cholesterol-lowering medications or enhance the effect of your medications. Here are five lifestyle changes to get you started.

By Mayo Clinic staff

High cholesterol increases your risk of heart disease and heart attacks. You can reduce cholesterol with medications, but if youd rather make lifestyle changes to reduce cholesterol, you can try these five healthy lifestyle changes. If youre already taking medications, these changes can also improve their cholesterol-lowering effect.

1. Lose weight

Carrying some extra pounds — even just a few — contributes to high cholesterol. So losing as little as 5 to 10 pounds (about 2 to 5 kilograms) can help reduce cholesterol levels.

Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss — and ways to overcome them.

If you eat when youre bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. If youre sitting in front of the television, try munching on carrot sticks instead of potato chips as you watch. And, look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator. Take stock of what you currently eat and your physical activity level, and slowly work changes in.

2. Eat heart-healthy foods

Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health.

§  Choose healthier fats. Saturated fats, found in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. As a general rule, you should get no more than 10 percent of your daily calories from saturated fat. Instead, choose leaner cuts of meat, low-fat dairy and monounsaturated fats — found in olive, peanut and canola oils — for a healthier option.

§  Eliminate trans fats. Trans fat can be found in fried foods and many commercial baked products, such as cookies, crackers and snack cakes. But dont rely on packages that are labeled "trans fat-free." In the United States, if a food contains less than 0.5 grams of trans fat per serving, it can be labeled "trans fat-free." Even though those amounts seem small, they can add up quickly if you eat a lot of foods that have a small amount of trans fat in them. Instead, read the ingredients list. You can tell if a food has trans fat in it if it contains partially hydrogenated oil.

§  Limit the cholesterol in your food. Aim for no more than 300 milligrams (mg) of cholesterol a day — less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.

§  Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice.

§  Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with veggie-based casseroles, soups and stir-fries. If you prefer dried fruit to fresh fruit, limit yourself to no more than a handful (about an ounce or two). Dried fruit tends to have more calories than does fresh fruit.

§  Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids can help lower your LDL ("bad") cholesterol. Some types of fish — such as salmon, mackerel and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds.

3. Exercise on most days of the week

Whether youre overweight or not, exercise can reduce cholesterol. Better yet, moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctors OK, work up to 30 to 60 minutes of exercise a day. Remember that adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make. Consider:

§  Taking a brisk daily walk during your lunch hour

§  Riding your bike to work

§  Swimming laps

§  Playing a favorite sport

To stay motivated, find an exercise buddy or join an exercise group. And remember, any activity is helpful. Even taking the stairs instead of the elevator or doing a few sit-ups while watching television can make a difference.

4. Quit smoking

If you smoke, stop. Quitting can improve your HDL cholesterol level. And the benefits dont end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.

5. Drink alcohol only in moderation

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Broccoli Stir Fry

2 medium size Fresh Broccoli
McCormick Grill Mates Roasted Garlic & Herb Seasoning(2.75 oz)
3tsp Oil
1 tsp Salt

Cut Broccoli into medium-size pieces. You can even slice the hard stem from out side and use the soft part of stem.  Take microwaveable bowl Add Cut Broccoli and soak in water with 1 tsp salt.
Microwave 4 min on high. Drain all the water with help of Colander.
Heat nonstick pan, put 3 tsp oil and put Broccoli. Use wooden flat spoon to stir Broccoli time to time for 5min. Once Broccoli is slightly pan roasted from all sides sprinkle McCormick Ready Seasoning. Sprinkle generously till all the broccoli is covered with Seasoning. Keep stirring till for another 3min.

Note: Don’t add salt as McCormick Ready Seasoning already has salt and all spices. Don’t cover while cooking as we want Broccoli to be crispy.

Chilli Stuffed

10 Long Green Fresh Chillis with Stem(jalapenos)
2 Tsp Jeera Powder(Cumin Pwd)
1 Tsp Salt
½ tsp Hing(Asafetida)
Pam(Spray oil)

Wash Green Chillis and wipe it dry. Don’t take out the stem of chillis. Slit chillis with help of Knife from one side and let other side remain intact.  Scrape out seeds very gently with help of tip of the knife.

Now mix the Cumin Powder, Salt and Hing and keep this mix on flat plate. Lift that mix on knife  tip and gently spread it evenly inside the slit green Chillis. You can even use the spoon end to spread the mix inside chillis. Once done stuffing all the chillis with the mix, heat the nonstick pan.

Keep chillis on hot pan and spray oil or sprinkle little oil evenly on all the chillies, after a minute turn the chillies with help of fork. Make sure to cook very little on both sides of chilies and remove from pan.

Serve as side dish for pulao or Roti Subjior Curd Rice or with Sambar Rice. It goes well with all Indian meal.

Note: Keep exhaust fan on as sometime chilli smoke can really make you cough hard. Don’t overcook chilli as semi crispy chillis taste great.

Red Spinach/Chaulai/Rajgiri  ki Subji

Ingredients:
1 bunch Red Spinach(Clean it by separating leaves from hard stem)
1 big onion chopped
3 red dry whole chili
1-2 whole garlic pods(Optional)
1 tsp cumin seeds(jeera)
Salt to taste

Method to cook:
Wash the cleaned Red Spinach leaves properly under running water and chop them.
Heat oil in a kadai/pan. Add cumin seeds, Red Whole Chilli, chopped Onions. You can add sliced Whole Garlic pod(it’s optional). Cook till onion turns soft and slightly golden.
Add chopped Red Spinach and salt. Cook for 4-5 minutes. The leaves will release water. Lower the flame at this point. Don’t cover the pan it should be cooked in open pan.
Bhaji needs to be cooked in that water only. If water dries out, add splash of water and cook again.
Your Subji(Veggie) is ready to eat with rice or roti.

By: Reena Sharma

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The hubby and I are trying to come up with some ideas for what to do this weekend.  We want a weekend off from socializing to just enjoy each others company but there are so many wonderful things to do that its hard to decide... so Id like the help of anyone reading.  Please let me know what activity below you would prefer to do (and why, if you have time to say).  Im interested in finding out what interests we might share with others and in getting feedback for what might be fun. 

• Bowling
• Hiking (with or without the dog depending on the trails)
• Go to an art/science Museum
• Shopping/Antiquing
• Joy Ride to Nowhere Specific

Let me know what you think!  This could be a good opportunity for exercise as well as quality time (with the exception of the joy ride). 

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Dr. Moreno, a Kaiser Permanente family medicine doctor from San Diego, says that his diet is different because it doesn’t deprive dieters or restrict calories. Instead, he says, it changes the types of foods that you eat allowing for your body to process foods in a new way. “Its like getting a cleanup for your car,” explains Dr. Moreno.

The diet plan is arranged around four 17-day cycles in which different types of foods are paired together in order to stimulate the bodys metabolism for weight loss. The dieter switches cycles every 17 days in order to prevent the development of a routine, similar to the strategy of weight lifters who change their workouts frequently in order to get their bodies to preform more efficiently. “It takes 21 days for the body and the mind to start to doing things without putting much effort into it,” explains Dr. Moreno to GMA special correspondent Cameron Mathinson. “In 17 days, just about when your mind wants to develop a habit, we switch things.”

The Diet Plan

The first 17 days cycle is the hardest and when the majority of the weight comes off. This cycle is called “Accelerate” and completely eliminates unhealthy carbs and bad eating habits. According to Dr. Moreno this phase both cleanses and hydrates your body. The second cycle of the diet, called “Activate”, stimulates fat burning. The third cycle, “Achieve” is when the weight loss begins to slow down and the dieter incorporates more healthy foods. The final cycle is “Arrive” is the maintenance phase of the program and allows for occasional splurges.

The diet is completely void of sugar and other unhealthy foods such as fried or processed items. Dieters are allowed to eat unlimited amounts of lean protein and vegetables. Dr. Moreno encourages substituting certain foods, such as fruit and nectars instead of sugar and mustard instead of mayonnaise. Certain spices and foods, such as garlic, cinnamon and Greek yogurt are also incorporated to help the body metabolize and process nutrients in a healthy way. The 17 Day Diet also has one rule: no fruit or starchy carbohydrates after 2pm.

In addition to diet changes, the plan requires 17 minutes of power walking and the use of a 17-minute workout DVD provided with the purchase of the book.

The website for the diet book, www.The17DayDiet.com provides dieters with an additional bonus: recipes that can be sent directly to your email, including the recipe for the popular breakfast “Power Cookie”. This healthy cookie contains whey, flax seed, almond paste, cherries, and nectar along with other healthy ingredients.

“I think that another thing that separates this diet from all the others is that Dr. Moreno emphasizes the power of the mind, really truly visualizing who you want to be in order to allow it manifest. Stay mindful, really mindful, throughout the day; not allowing yourself to get too hungry because then you are more likely to binge and loose control.” says Mathinson.

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Below are some notes about the highlights of this diet.

I do recommend purchasing the book because it provides concise and informative explanations for the various parts of the diet as well as information about how metabolism is supposed to work. It also has recipes you can eat on the diet =)

$15.48 online
http://www.barnesandnoble.com/w/the-fast-metabolism-diet-haylie-pomroy/1113745604?ean=9780307986276

There is also an app for you iPhone users.

$1.99 app store
https://itunes.apple.com/us/app/fast-metabolism-diet-app-customized/id626362411?mt=8

However the reviewers say it is only partially useful and still needs many updates.

3 PHASES

You go through these phases every week for 4 weeks (28 days)

Phase 1 - Unwind
Stress and Calm the Adrenals
Days 1 and 2


Phase 2 - Unlock
Stored Fat and Build Muscle
Days 3 and 4

Phase 3 - Unleash
The Burn - hormones, heart, and heat
Days 5 and 7

What is happening?

Step 1: Take your food and turn it into energy

Step 2: Release stored fat

Step 3: Turn newly released stored fat into energy

Phase 1 Food

This is the high-glycemic, moderate-protein, low-fat phase.

- three carb-rich, moderate-protein, low-fat meals

- two fruit snacks

Phase 2 Food

This is the very high-protein, high vegetable, low-carbohydrate, and low-fat phase.

- three high-protein, low-carb, low-fat meals

- two protein snacks

Phase 3 Food

This is the high healthy-fat, moderate-carbohydrate, moderate-protein, low glycemic fruit phase.

- three meals

- two healthy-fat snacks

THE RULES

The Dos

1. Eat 5 times a day: 3 meals 2 snacks

2. Eat every 3 to 4 hours unless you are sleeping.

3. Eat within 30 min. of waking. Every day.

4. You must follow the meal plan for 28 days.

5. Stick to the foods allowed for each phase. Religiously.

6. Follow the phases in order.

7. Drink half your body weight in fluid oz. of water every day.

8. Eat organic wherever possible.

9. Meat choices must be nitrate-free.

10. You must exercise 3 times a week, according to the phase.

The Donts

1. No wheat. 

(what?!)

2. No corn. 

(aw... that buttery salty goodness)

3. No dairy. 

(no!!! my ice cream and yogurt!)

4. No soy. 

(sauce? but I cook with it all the time!)

5. No refined sugar.

(i saw that coming)

6. No caffeine. 

(NOOO! here comes the coffee withdrawal)

7. No alcohol. 

(this... will be a test... I love my cider)

8. No dried fruit or fruit juices. 

(I will miss my morning OJ)

9. No artificial sweeteners. 

(We can use Stevia still... even if it does taste funny)

10. No fat-free "diet foods" 

28 days later...

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Last night I heard a friend mention that he was going to try P90X to get back into shape.  Ive heard about P90X before but never really investigated whats involved in doing it.  It was still on my mind this morning so I decided to do some research... at 7:30am.  I know, Im insane!  I actually figured Id write a new blog while my hubby is still sleeping then maybe get in a quick workout of my own.  Im feeling ambitious this morning because my ketones are back where theyre supposed to be and Im still excited from yesterdays weigh-in results.  Got to use that motivation when youve got it!

So it turns out that P90X (or some form thereof) has been around since 2004.  So why the buzz now?  Im not sure if its being endorsed by a Kardashian or if theyve just upped their infomercial budget but it seems like its become very popular.  In visiting the P90X website, I could not find a single review that was negative.  Thats not terribly surprising.  If I were their marketing director I wouldnt want to approve negative reviews for the home page either.  But after visiting Amazon, I found that not all of their customers are quite so happy.  The vast majority had positive remarks for the workout program but there were many complaints about damaged discs and poor customer service and even quite a few comments reflecting my initial reaction to P90X:  Anyone who can dedicate 2 hours/day to working out for 90 days straight will get ripped, P90X or not. 

I never understand how exercise programs become so popular and then ultimately fade away.  Remember Buns of Steel?  Or Sweatin to the Oldies?  Or Carmen Electras Fit to Strip?  Or Billy Blanks and Tae Bo?  I do.  I still own some of them.  Will P90X end up just being another workout that "used to be" popular, with all of the DVDs resting in storage totes 10 years from now? 

As for me, Ill stick to my Wii Fit and the workout DVDs I already own.  Im not delusional enough to think that I could lose 112 lbs in 90 days and all of a sudden have 6 pack abs.  My journey on Medi-Weightloss is going to be a long one and while Id love to shorten it by adding in an intense workout every day... the reality for me is that I just dont want to workout for hours every day.  I want to relax after work and not feel obligated to anyone or anything but myself.  Because if I cant motivate myself enough to lose weight for my own health & future, then where would I be after those first 90 days of intense workouts?  Right back where I started.  So, this morning Ill channel my inner Tony Horton and challenge myself because its no one elses job but my own.

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Fat burning foods are foods that burn more calories than the calorie content of the food itself, thereby fighting stored fat. Fat burning foods help lose fat even while you sleep.

If you skip meals and food, it will slow your metabolism and your health will deteriorate.

There are certain foods which actually burn more fat than the calorie content of the food itself. These fat burning foods are natural plant foods. If you eat these fat burning foods and do some exercise, it will boost your metabolism and burn more calories (fat) at a faster rate for several hours even after exercise. Full list of the fat burning foods is available.

List of Foods that burn fat: Fat Fighters

1. Fruits rich in vitamin C - Citrus Fruits: like limes, lemons, oranges, guava, grapefruit, papaya, sweet lime, tangerines and tomatoes are rich in Vitamin C and fiber and have fat burning properties so they may be called as fat burning foods or fat burners or fat fighters.
Vitamin C helps the body process fat faster and also stimulates the carnitine amino acid which speeds up the bodys fat-burning capacity.
Vitamin C dilutes the fat and makes it less effective and helps in releasing the fat from the body.

2. Apples: Pectin in apple restricts the cells to absorb the fat; and also encourages water absorption from the food which helps in releasing the fat deposits from the body. The antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an apple body shape.

3. Calcium Rich Dairy Products: Calcium in dairy products like milk, cheese and yogurt act as fat burner that can boost weight loss by increasing fat breakdown in fat cells. According to Professor Michael Zemel at the University of Tennessee in Knoxville, (Obesity Research, April 2004; vol 12; pp 582-590), dairy-rich diets with same calorie restriction can nearly double the rate of weight and fat loss. Eating 3-4 servings of dairy products a day is more effective at enhancing weight loss efforts than calcium supplementation alone. Dairy products may therefore be termed as fat burning foods or fat burners.
The researchers found:
Overweight people who consumed 3 servings a day of calcium-rich dairy lost more belly fat than those who followed a similar diet minus two or more of the dairy servings. The calcium supplements didnt work as well as milk.

4. Nuts help feel full while also increasing the bodys ability to burn fat, says author Jordi Salas-Salvado of the University of Rovira i Virgili in Reus, Spain.

5. Chillies: Foods containing chillies or cayenne pepper are considered to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermo genic food, so it causes the body to burn extra calories for 20 minutes after you eat the chilies.

6. Cardamom: Cardamom is a thermo genic herb like Capsaicin that increases metabolism and helps burn body fat.

7. Curry leaves (Curry Patta): Curry leaves flush out fat and toxins, reducing fat deposits in the body.

8. Garlic: An effective fat burning food.

9. Proteins: Protein rich foods and high fiber foods are the best as foods burning belly fat. Protein needs more energy to digest than fat as so eat low calorie dairy products, beans, whole grains, oatmeal, eggs, etc. as much as possible.
Lentils are high in protein and soluble fiber, two nutrients that stabilize blood sugar levels, therefore lentils are a great tummy flattener," according to Tanya Zuckerbrot, R.D., author of The F-Factor Diet.

10.  Green Tea: Studies show that green tea revs up your metabolism, so drink several cups a day.

11.  Fish oil: Fish oil supplements are a great way to shed pounds. A recent study found that fish oil is great for helping your body burn fat more efficiently. You may lose up to 2 kg over 3 months.

12.  Some of the other foods that may be included in the list of fat burning foods are asparagus, beet root, broccoli, cabbage, carrot, chillies, beans, soybeans, sweet potatoes, blueberries and watermelon.

13.  Honey: Honey mobilizes the extra fat deposits in the body.

14.  Avoid Salt and Sugar: Avoiding salt and sugar can shape you up very fast.

Note that in order to lose weight you have to burn more calories than you consume. This can be done by eating fat fighting foods and doing some physical activity. This will help your body burning up the excessive stored fat.

Article By: Padma Mehta and Prakash Mehta (www.fatfreekitchen.com)

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Trying to lose weight by adopting a low fat diet? You may be making the biggest mistake of your weight loss regime, say fitness experts. Celebrity trainer James Duigan, whose clients include model Elle Macpherson, says, "Its not fat that makes you fat, its sugar and carbohydrates."

Most fitness experts agree. Says sports nutritionist Deepshikha Agarwal, "If you really want toned abs, you need to concentrate on abdominal exercises and team with that with a balanced diet." She suggests fish, chicken and meat, vegetables, berries and nuts, rather than a low-fat diet. "You need a diet rich in anti-oxidants that raises your metabolic rate," she says. "You cant be on a low-fat diet all your life. Thats too much deprivation. It might also lead to stress and bingeing," says nutritionist Dr Nupur Krishnan.

Here are some tips one can follow for a flat stomach and toned abs:

Dont overcook your food - youll kill off or reduce the nutrient content. Try to make sure around 50% of the food on your plate is raw. If you can stomach it, eat all your vegetables raw.

Dont buy cheap meat - Organic meat is more expensive, but it also contains less toxic junk such as antibiotics. If you can afford only one organic thing, make sure its meat.

Dont eat foods that weaken your abdominal wall, as this will make it slack and lead to a protruding stomach. Foods that can weaken your abdominal wall often contain gluten.

Dr Krishnan debunks the theory that sugar, in all its forms, is bad as it fattens your mid-section. She says, "One tsp. sugar gives you 20 calories, and zero gram fat. So two-four tsp every day is okay."

Make sure you have enough fiber. Lack of fiber will lead to inflammation in the bowels. Have plenty of vegetables (ideally raw) and drink at least two liters of still, room temperature water every day.

Experts suggest having the occasional cheat meal, so you can have cake or a brownie and actually help your weight loss. "Feed your soul; you cant live your whole life in denial. And it can actually boost your metabolism and get you leaner the next day. The key is to keep it to one meal," says Duigan.

By Saadia S Dhailey(TOI)

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Body Mass Index (BMI) is a number calculated from a persons weight and height. BMI is used to indicate if you are normal, overweight, obese, or underweight.
Formula to calculate your BMI:

Underweight BMI < 18.5

Normal Weight BMI: 18.5 to 24.9

Overweight BMI: 25 to 29.9

Obesity BMI >= 30

Alternatively, you can also use  BMI Chart to determine your BMI. Use the following BMI Chart to determine your body mass index (BMI).

Please note: This BMI chart is for adults, 20 years old and older.

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Diets and exercise sometimes invoke all sorts of negative emotions especially pressure and guilt. You might have tried to diet and you know you should exercise.  A couple of simple shifts in your thinking could help you lose weight and keep it off. It really doesn’t have to be hard.

The basic measure of weight gain or weight loss isn’t actually pounds or kilograms. It is calories. If we put in more calories than we burn off we gain weight. If it’s the other way around we lose weight.

Calories refer to the food you eat. Stop thinking about what you cannot eat, or shouldn’t eat. Just think about what you can eat. Did you know that eating one less cookie, one less dinner roll or one less glass of milk a day you would lose 1 pound every three weeks. Over a year that’s 17 pounds.

To lose weight by concentrating on the calories in side of the scale you just need to think of simple ways to eat foods with a little less calorie content (a little less energy). Eat more whole meal bread instead of white bread. Eat more chicken instead of red meat. Drink more water instead of fruit juice. That sort of thing. There are also some simple things you can stop doing to reduce your calorie intake. Stop supersizing your takeaway food. Stop eating a second plate of dessert. That’s all it takes.

To increase your energy output and improve your performance on the other side of the scale you just need to do a little more activity in your daily life. Take your dog for a walk instead or go to the park with your kids and fly a kite. These activities are burning calories and they are fun.

Household activities like Cleaning house, washing your car, vacuuming, doing laundry, scrubbing bath tub, doing dishes, mopping floor washing windows, gardening, lawn mowing all these activities burn calories. Park your car far end of shopping mall or work place so youll walk more to reach the place and when you return again youll walk to come back to your car. Take a cart and walk in Grocery no need to buy anything just walk through each aisle and if youve something in Grocery list shop. Walking in Malls and Grocery is a mood booster and safest way to do walking during winter season otherwise nothing can beat Out door walking. Put your favorite dance music and dance like there is no tomorrow. Music and Dance are Good mood boosters.

Maintain a Journal to keep track of whole days food intake as we forget to count Licks, Bite and Taste i.e. (BLT) calories. Yes even BLT adds up in calories.

Losing weight by learning to balance your calorie intake with your output is much easier and more fun than dieting and exercise and if you just take some simple steps every day, week or month you’ll be healthy, fit and happy in no time. Try switching to low fat milk or diet sodas. Help out an elderly neighbor by offering to walk their dog. Go to a class and learn a sport you’ve always wanted to play. There are a lot of things you can do to start living a healthy lifestyle today.

www.Healthfitnessexpert.com

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