How To Lose Weight on the DASH Eating Plan

Sunday, August 17, 2014

The DASH eating plan was not designed to promote weight loss. But it is rich in low-calorie foods such as fruits and vegetables. You can make it lower in calories by replacing high-calorie foods with more fruits and vegetables—and that also will make it easier for you to reach your DASH eating plan goals. Here are some examples:


To increase fruits:

•  Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.
• Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.

To increase vegetables:

• Have a hamburger that’s 3 ounces instead of 6 ounces. Add a 1/2 cup serving of carrots and a 1/2 cup serving of spinach. You’ll save more than 200 calories.
• Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 1 1/2 cups of raw vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.

To increase lowfat or fat free dairy products:

• Have a 1/2 cup serving of lowfat frozen yogurt instead of a 1 1/2-ounce milk chocolate bar. You’ll save about 110 calories.

And don’t forget these calorie-saving tips:

• Use lowfat or fat free condiments, such as fat free salad dressings.
• Eat smaller portions—cut back gradually.
• Choose lowfat or fat free dairy products to reduce total fat intake.
• Use food labels to compare fat content in packaged foods. Items marked lowfat or fat free are not always lower in calories than their regular versions. See box 11 on how to read and compare food labels.
• Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
• Eat fruits canned in their own juice.
• Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.
• Drink water or club soda

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How to Beginning Healthy Juicing Detox

Wednesday, June 4, 2014

You’ve probably heard of juicing detoxes and how good they are for us. They’re just about everywhere lately: all over Instagram, in magazines, and on the TV. Documentaries have been made especially to inform people about them, and celebrities are even using them to become healthier and perhaps lose a few pounds in the process. However, there’s definitely an unhealthy way to go about this new health kick, and, unfortunately, many people are doing it. This post is going to focus on the healthiest way to go about starting a juice detox, so you can enjoy the benefits in the best way possible:

 

What Not to Do

There’s nothing wrong with starting a juicing detox when you do this the right way. You should never start a juicing detox with the intention of consuming nothing but juices – this is what many people try to do, but it doesn’t work for a number of reasons. If you haven’t got much to lose, you’ll simply lose a few pounds and then put it straight back on when you eat a meal! Any healthy diet you take up needs to be sustainable, so rather than using juicing as a quick fix, fit it into your current healthy diet and lifestyle to get the most out of it.

You shouldn’t try to have juices for breakfast, lunch, and dinner. Not only will you get bored, you’ll probably begin to crave normal food and might even give in and binge, making the whole thing pointless! Plus, if you’re making the juices with lots of fruit, they’ll be absolutely chock full of sugar. Although fruit is good for us in moderation, too much of it can give us just as much sugar (or more) as chocolate and fizzy drinks!

How to Beginning a Healthy Juicing Detox

To start a healthy juicing detox, make sure you include lots of vegetables in your juice to pack them full of nutrients. You can then sweeten the juices with bits of fruit, but not too much to avoid sugar overload! You can either experiment with your own recipes, or check out some recipes online. There’s a vitamix refurbished sale here, so take a look before buying a brand new juicer!

When it comes to when to have your juices, you need to be eating normal food along with them. For example, you might have a protein rich breakfast filled with eggs, then a juice for your mid morning snack. For lunch, have a juice and a piece of protein. You can then have a regular healthy meal for dinner time with another juice. 2-3 juices per day with lots of healthy proteins will work wonders for your health and perhaps even your waistline!

One of my favourite juicing recipes consists of 3 apples (Granny Smiths – I like the tangy kind), 3 large carrots, and a thumb sized piece of ginger. It’s delicious and perfect for fighting off colds and illness! - dotcomwomen.