prawn avocado salad

It’s been a popular misconception for a long time now that ingesting fat will MAKE you fat.  Unfortunately, this is not true and anyone subscribing to this theory is doing themselves a huge disservice.

Did you know that if you starve your body of fats, it will start to hang on to fat even harder, which makes it even harder for you to lose the fat on your body.  Don’t kid yourself.  Dietary fat is not the same as body fat.  Nowhere even close.

That being said there is a huge difference between the types of dietary fat you can choose to consume.  Some are very harmful while others are highly beneficial.  The trick here is to avoid hydrogenated oils and trans fats at all costs.  As a matter of fact, the main rule of thumb is to avoid anything that’s ‘processed’ and try to stick with oils and fats that are as close to their natural state as possible.

So, stop being freaked out about eating foods that contain fat, and start eating in a way that will not only help you in your fat loss goals but will make you a healthier person overall.

Here’s some great foods that contain ‘healthy fats’ that you can incorporate into your diet.

Avocados

Avocados are full of oleic acid (a monounsaturated fat) which can help lower cholesterol.  They are also high in potassium and countless other vitamins and minerals.  They should be on the top of your eating list.  Add them to salads or smear the pulp on toast for a tasty treat.

Nuts

Raw nuts are also a great source of healthy fats, as well as many vitamins and minerals.  Don’t make the mistake of buying the salted and roasted kind.  Usually they’ve been roasted in some kind of unhealthy oil, but just the act of cooking the nuts destroys some of the healthy properties otherwise found in raw nuts.  Keep them raw for full health benefits and to keep the healthy fats intact.  Some great ones are Almonds and Walnuts.  Use them in salads or snack on them alone or with fruit and vegetables.

Seeds

Similar to nuts, these are also chock full of healthy fats.  Again, don’t get the roasted and salted kind.  Eat them raw.  They’re great on salads, or even mixed in with your favorite yogurt to give it a little extra crunch.  Some fantastic seeds to incorporate into your diet are Sunflower, Pumpkin and Sesame seeds.

Flax Seed is also a great source of healthy oils.  You can buy Flax Seed Oil at almost any store these days, but one word of caution:  it is very unstable and can go rancid fast unless refrigerated.  ONLY buy it from a store that keeps it in a refrigeration unit and get it home and into your own refrigerator immediately to avoid spoilage.

Salmon

Salmon is absolutely full of omega 3 fish oil, which has been proven wildly beneficial to health as well as fat loss diet programs.  Make sure you’re getting enough salmon.  Do yourself an even bigger favor and try to eat wild salmon as opposed to the farmed stuff whenever possible.  The wild salmon tend to have higher levels of omega 3 and other excellent nutrients.  If you aren’t a fan of seafood, pick up some Krill Oil capsules in your local health food store.  You’ll get the same great benefits from consuming your fish oil this way.

Other Seafood

Tuna is also a great source of healthy fats, but beware to eat only in moderation due to mercury counts.  Once a week is plenty.  Shrimp, prawns and other shellfish are also full of healthy fats but tend to be higher in cholesterol.  However, there is good cholesterol (HDL) and bad cholesterol (LDL) and unless you’ve been diagnosed with high cholesterol, I wouldn’t worry too much about the cholesterol in shellfish.

Coconut Oil

Coconut Oil has long been given a bad rap as being high in trans fat.  However, this is one of the most healthy good fats you can ingest and happens to also be a very stable oil, which makes it ideal for cooking with.  So, don’t be afraid of coconut oil anymore.  Turns out it’s good for you.

Keep in mind as you incorporate these foods into your diet, that fat is more calorie dense than carbohydrates and protein so while you SHOULD be eating them, moderation is key so you don’t accidentally sabotage your weight loss efforts.  Keep an eye on that caloric intake and keep it in check while adding these foods into your dietary mix.

Check out what Jackie’s got to say about Mike Geary’s Fat Burning Kitchen over on her health and fitness blog

About the Author:

Jackie Burgmann is a Registered Weight Trainer and Registered Personal Trainer who also runs a popular fitness-oriented video blog using the pseudonym Girlwithnoname at Girlwithnoname.com.

Article Source: ArticlesBase.com – Dietary Fat is NOT Bad For You

The details of Diets

Anyone in diet grapefruit plan will not hesitate to call it a great diet plan fruit qualities – The freedom to eat as you like while in silence helps burn fat. So here are the instructions of the grapefruit diet.

Drink 8 glasses of water a day. A glass should contain 8 oz and by 8 glasses a dietician means that you need to drink 64 oz or 2 liters.

Eat till you are full without leaving or eliminating anything

Do not change the amount of grapefruit juice and its inclusion for all, as is the case that the burning of fat inflammation.

Do not change the quantity of grapefruit or its juice intake for anything as it is the thing that kindles the burning of fat.

Foods that are fried in butter are ok and you can use butter too. There are no restrictions on the meat.

Repeat the course in stretches of 12 days with a 2 days break thrown in.

Remember to show the grapefruit diet plan for at least 2 months to comply with reliable results.

Briefly Explain Sample Grapefruit Diet Plan

The heart healthy diet is distributed throughout the day. And every time you have to take grapefruit or its juice, the better the result of advance in all cases.

Grapefruit Diet Plan

Breakfast: Eat half a grapefruit or drink a glass of juice to break their fast. You can have two eggs and two slices of bacon, too.

Lunch: The same routine for the grapefruit goes with lunch. To the side and main dishes, you can have salad dressings, and certainly not as much meat as you want and in any style.

Dinner: Continue the half grapefruit or a glass for dinner routine. Here you can enjoy the luxury, spicy, vegetables, butter and red or green salad. Take advantage of meat or fish cooked in all kinds of needs. You can have a coffee or tea. Snack before bed: A simple glass of skim milk or tomato juice.

Remember if you choose to take grapefruit juice instead of the fruit itself, keep juice unsweetened as per the dictates of directions to diet. With the salad, you can enjoy the variety, for example, you can have spinach, celery, prawn, chicken, avocado and red onion alternately with your favorite salad. In addition, there are dos and don’ts to follow for the heart healthy grapefruit diet to give any result to you. You can consult your dietician for a detailed list. Here is a brief list

Dos of a good grapefruit diet plan: You can eat red onions, bell peppers, Radishes, Broccoli, Cereal Low-fat / fat free or diet salad dressings etc.

Don’ts of grapefruit diet plan: Mayonnaise, chilly, potato chips, white onions, cucumbers, any cheese, hot dogs, dill or bread / butter pickles etc.

About the Author:

Loss Weight Diet Guide – Providing diet resources such as articles, forums, and link directory – Diet That Really Work. We’re also welcome all authors to come and submit their diet related articles.

Article Source: ArticlesBase.com – Grapefruit – Number one natural and healthy diet

avocado healthy or not

please give me a healthy shake idea ?

im very new to this.

You could always drink V8 juice, which is one serving of vegetables per mini can. It has tomatoes, celery and carrots, and 120% of your daily intake of vitamin C and is also rich in a whole bunch of other nutrients and vitamins like iron.

And yes, making sure that you get enough fruits and vegetables in your diet will speed up your metabolism because you are ultimately and ideally replacing fattier foods with healther foods.

Apples are a powerful source of antioxidants, including polyphenols, flavonoids, and vitamin C, as well as good source of fibre, and potassium. Lucky for us, there are only 47 calories in an average sized apple. The secret behind the super antioxidant capacity of the apple is its skin. The apple skin alone provides two to six times the antioxidant activity of the apple flesh alone. Therefore it’s important to eat the skin as well so you obtain the full health benefits.

There are a variety of apples, and each of these have their own unique skin colour. Along with these differences in skin colour come differences in the chemical make-up of the skin itself, as the phytonutrient content varies in concentration and types of polyphenols present. For instance, in the United States, Fuji apples have the highest total phenolic and total flavonoid content of any apple. Thus, it’s important to eat a variety of different apples to ensure that you maintain a healthy nutritional balance.

Along with being a tasty, low-calorie source of antioxidants, apples are also high in fibre. One large apple has 5.7 grams of fibre, which is 30 percent of the minimum amount of your daily fibre requirements. Diets that are high in fibre have been highly correlated with a reduction in the risk of developing heart disease. So, eating an apple a day not only keeps the doctor away, but also keeps your heart happy. Aside from its link to heart health, the apple has also been linked to the prevention of lung cancer, improved pulmonary (lung) function, and the prevention of type II diabetes.

Avocados

Recent research has demonstrated that avocados offer some surprising and powerful health benefits. One of the most nutrient-dense foods, avocados are high in fibre and, ounce for ounce, top the charts among all fruits for folate, potassium, vitamin E, and magnesium.

The delicious, healthy monounsaturated fat in the avocado is one of its biggest Superfood health claims. The only other fruit with a comparable amount of monounsaturated fat is the olive. The monounsaturated fat in avocados is oleic acid, which helps lower cholesterol.

One study found that after seven days on a diet that included avocados, there were significant decreases in both total and LDL cholesterol as well as an 11 percent increase in the “good” HDL cholesterol. Half a California avocado has a really excellent overall nutrient profile. At 145 calories it contains approximately 2 grams of protein, 6 grams of fibre, and 13 grams of fat, most of which (8.5 grams) is monounsaturated fat.

Avocados are also rich in magnesium. Magnesium is an essential nutrient for healthy bones, the cardiovascular system (particularly in the regulation of blood pressure and cardiac rhythms), prevention of migraines, and prevention of type II diabetes. Ounce for ounce, avocados provide more magnesium than the twenty most commonly eaten fruits, with the banana, kiwi, and strawberry in second, third, and fourth place, respectively.

They’re also rich in potassium which is a critical nutrient that, until now, hasn’t received the attention it deserves. Potassium helps regulate blood pressure, and an adequate intake of this mineral can help prevent circulatory diseases, including high blood pressure, stroke, and heart disease.

This fruit is also a rich source of folate. One cup of avocado contains 23 percent of the daily requirement of folate. Various studies have shown a correlation between diets high in folate and a reduced risk of cardiovascular disease and stroke.

In addition to their other heart-healthy qualities, avocados are rich in beta-sitosterol, a so-called phytosterol. Along with peanut butter, cashews, almonds, peas, and kidney beans, avocado is one of the best sources of beta-sitosterol from whole foods. A phytosterol is the plant equivalent of cholesterol in animals. Because beta-sitosterol is so similar to cholesterol, it competes for absorption with cholesterol and wins, thus lowering the amounts of cholesterol in our bloodstream. Beta-sitosterol also appears to inhibit excessive cell division, which may play a role in preventing cancer-cell growth. In both animal and laboratory studies, this phytonutrient helps reduce the risk for cancer.

Perhaps the most interesting research on avocados demonstrates that it’s a powerful “nutrient booster.” Avocados actually improve the body’s ability to absorb nutrients from foods. It’s important to remember that it’s not just the presence of nutrients in foods that matter, it’s also our body’s ability to absorb these nutrients.

About the Author:

Want to find out about growing cabbage and calories in cabbage? Get tips from the Fruits And Vegetables website.

Article Source: ArticlesBase.com – Superfood – Apples And Avocados