SLIMMING

For millions of dieters the roller coaster of different diet plans and miracle weight loss solutions isnt successful but the simple meal substitutions and coordinated programs of SlimFast is an effective weight management technique With its easy to use products and encouraging atmosphere the company has become one of the most wellknown diet plans in the world First launched in 1977 this line of weight management products has spread to worldwide success with dozens of options for all types of dietary needs There are four basic keys to success with the program Diet Controlled portions and healthy meals help form nutritional eating habits

Activity Exercise is a necessary component to a healthy lifestyle at any weight Tools To successfully manage weight individuals need to be aware of their bodys proportions and what goals are best to work toward

Support Without a supportive community of friends and family to encourage healthy habits and a positive selfimage dieters may revert to overeating and emotional eating For more than 25 years Slim Fast has emphasized the concepts of weight management and progress rather than perfection or unattainable ideals Contrary to its name the company does not encourage rapid loss but instead encourages individuals to move forward at a pace that suits their body and lifestyle to reach healthy goals and lifetime habits

The maxim a shake for breakfast a shake for lunch and a sensible dinner is the companys trademark though the company has progressed far beyond the powdered shake mixes that were its trademark for so many years Today there is a wide range of products including readytodrink shakes snack bars meal replacement bars lowcarb options highprotein products for active lifestyles and easily digestible products for individuals who may be sensitive to gluten or lactose While these technical names are not particularly appetizing the available flavors are decadent enough to set any mouth watering Many snack and meal bars are either chocolate or yogurt coated for additional deliciousness yet even with such luxuriant flavors each product is formulated to offer onethird of most daily recommended vitamins and nutrients onesixth for snack bars to help users achieve a nutritional and healthy diet Many people initially question the idea of snack bars after all isnt the point of a diet or weight management plan to eliminate snacking On the contrary the company recognizes the importance of snacking both psychologically and to keep the bodys metabolism and blood sugar levels in optimum ranges Healthy snacks including fruits and vegetables are encouraged throughout the day Slim Fast products are widely available at grocery and discount stores and they are typically shelved with diet and weight management products near vitamins and other supplements Costs vary with shakes selling for $12 each in packs of 4 or 6 snack bars averaging $3 50 for six and meal bars averaging $7 for six The products are also available online through the companys official site www slimfast com

The best successes on the SlimFast program are attributed to more than just food The final key to success support is critical for individuals to be able to maintain their healthy habits and support from certified dietitians is available online twentyfour hours a day Individuals can also read inspiring success stories create personalized meal plans and view recipes for their sensible dinners and obtain free guides about healthy weight loss and other fitness topics A free online support group is also available for both novice and experienced dieters to join together for additional encouragement

The key to any diet and weight management plan including SlimFast is to be committed to the program Because this company emphasizes life management rather than rapid solutions it is a longterm commitment that can lead to superb results as dieters adjust their lives to healthier habits

The Raw Food Diet basically follows the strictest form of the vegan diet no meat fish milk dairy products eggs or cooked foods Only raw minimally processed foods are permitted in this way of eating Some followers do eat meat Carol Alt among them but most avoid it

Sometimes raw foodists will fast or go on a special detoxifying diet such as The Lemonade Diet These types of diets address the individuals specific health concerns or cleanse their systems further from the pollutants and toxins so prevalent in highly developed societies

The purpose of eating a raw food diet is not only to help a person lose weight and feel better but also to slow the aging process by helping a person look and feel younger In their several books Carol Alt Tonya Zavasta and the Boutenko family each tell their stories of health problems cured and youthfulness achieved after following the raw food lifestyle

Raw fooding is all about enzymes Enzymes are present in all raw foods but most are either completely destroyed or are rendered inactive by cooking Hence the premise of a raw food diet lifestyle is that it is far more healthful to feed the human body foods in which the enzymes are present and active

Because heat destroys enzymes raw foodists are careful when purchasing juicers and dehydrators to ensure that the food will not be heated excessively Studies have indicated that enzyme action is destroyed at temperatures of 118 degrees or greater In Your Right to Be Beautiful 1 Tonya Zavasta recommends buying a lowwattage dehydrator that can be set at 95 degrees or lower as most raw food recipes do not call for temperatures above 110 degrees

DietIf youre looking for the perfect 1400 calorie diabetic diet there are certainly handy sample plans to try but remember each person is an individual and because of this a specific diet may work better for one person than another You can try any 1400 sample plan but personalized adjustments may be necessary

If you have diabetes and your doctor recommends that you try a 1400 calorie diet plan it could be for a number of reasons. A diet plan with 1400 calories offers enough calories to meet nutritional needs when planned in a wellbalanced manner and still is low enough in calories to assist an individual who needs to lose weight Even with minimal exercising effort its likely that someone eating 1400 calories will lose weight

If your current diet is not working you may be on the path of needing medication to help control your diabetes A much easier plan is that you control your diabetes with diet and exercise if possible Many doctors suggest that a patient who is not in dire need of medication attempt to control their diabetes with diet and exercise before moving on the medications

The first place to find plans for a good 1400 calorie diabetic diet plan will be with your doctor Better yet you are also working with a nutrition specialist If not have your doctor refer your to one The importance of personalized support and planning for your experience with diabetes cannot be understated People with superior support plans and a team of helpers to back them up succeed at managing their diabetes far better than someone trying to plan their diet and care on their own That said its highly suggested that you work closely with your support team to plan a diet thats right for you However if you are already working with a team and need fresh ideas for your 1400 calorie diabetic diet then these resources may help. First youll want to do some preplanning and this handy guide from the Mayo Clinic Diabetes diet Create your healthyeating plan can help This will direct you as to what parts of your diet to concentrate on such as carbohydrate counting and also offers ideas on the the diabetic exchange system consistency and diet variationThe National Diabetes Education Program offers a wealth of diet planning support including a sample diabetic diet planmeals for a day nutrition information some handy thoughts about the diabetic food pyramid and more.Many of the healthier online 1400 calorie diet plans are not specifically related to a diabetic plan That doesnt mean they wont work for you though The following plans offer ideas about what to eat to add up to 1400 calories Free dieting 1400 plan Weight loss resources 1400 calorie plan in the UK and one more 1400 calorie diet variation

Once you have a good idea of what belongs on a 1400 calorie diet plan skip back over to the Mayo Clinic for some amazing recipes The clinics healthy diabetic recipe section not only offers seriously delicious food choices but a complete calorie carbohydrate protein and more breakdown of the recipe so you can be sure youre getting the right amount of calories and nutrients If that doesnt convince you listen to some of these recipes southwestern potato skins blackberry iced tea with cinnamon and ginger cookies and cream milkshake barbecue chicken pizza and many more A diabetic diet can be fun… or at least tastier than you thought

You also may be interested in diabetic cookbooks diabetic food list and learning about the basics of the diabetic diet

Dont forget to always run any sort of diet plan or diet changes past your health care provider before you start

Recipes

Diabetic Recipes Salads

Salads have come a long way from their reputation as the traditional diet food Depending on their ingredients salads are considered a healthy and satisfying main entree especially for a diabetic Building a meal around vegetables and protein can help people with diabetes control their blood sugars. However you use salads as an appetizer main course or snack remember to keep portion size in mind especially if the salad contains pasta or other starches Use dressings wisely Regular fat dressings can contain up to 17 grams of fat per tablespoon whereas lowfat or fat free dressings may contain more sugar and sodium the flavor has to come from something Read the label and ingredient list to make sure youre choosing a low carbohydrate low fat dressing Or make your own dressing as described in the Chicken Spinach and Fruit Salad recipe below Enhance these salads by adding a serving of nuts 6 almonds cashews or mixed nuts or 10 peanuts which counts as a fat exchange or 3oz of tuna or cubed chicken or turkey for more protein which counts as 3 very lean meat exchanges

Diabetic Recipes Appetizers

When enjoying a meal it is important for a diabetic not to spend a lot of carbohydrates on appetizers Keep portion size in mind as even a few pieces of the garlic bread listed below can easily become a meal of two or three carbohydrates Bring your own appetizers to a party so you know exactly what youre eating If you cant resist the appetizer table reach for nonstarchy vegetables such as broccoli carrots cauliflower tomato and cucumber

The recipes below contain zero to one carbohydrate exchange per serving

Herbed Garlic Bread

Ingredients

4 slices crusty Italian bread cut ½ thick

2 garlic cloves peeled and halved

Olive oil cooking spray

Basil chopped fresh

Oregano chopped fresh

Pepper freshly ground

Directions

Lightly brown both sides of bread slices using grill or toaster oven Remove from heat and lightly coat both sides with cooking spray Rub with the cut garlic then top with pepper and chopped herbs Spray again with cooking spray Cut in half and serve warm

Serving and Nutrition Information

Makes 4 servings

Per serving 77 calories 3g protein 1g total fat 0 2g saturated fat 14g carbohydrate 1g dietary fiber 0mg cholesterol 166mg sodium

Diabetic exchanges per serving 1 Carbohydrate 1 Bread Starch

Dill and Onion Dip

Ingredients

2 cups plain lowfat yogurt drained

16oz carton lowfat cottage cheese

½ cup chopped fresh dill

1 Tbsp onion grated

Freshly ground pepper to taste

Directions

Combine cottage cheese yogurt dill and onion in a large bowl Season with pepper Cover and chill until ready to serve

Serving and Nutrition Information

Makes about 1 quart

Per 2 Tbsp serving 20 calories 3g protein trace total fat 0 2g saturated fat 2g carbohydrate 0 dietary fiber 2mg cholesterol 68mg sodium

Diabetic exchanges per serving Free

Artichoke Dip

Ingredients

9oz package frozen nosaltadded artichoke hearts thawed drained

4oz fat free or lowfat cream cheese room temperature

1 2 cup plain nonfat or lowfat yogurt

¼ cup thinly sliced green onions green part only

1 1 2 tsp cream sherry

1 tsp Italian herb seasoning saltfree

1 8 teaspoon salt

Directions

Blot artichokes with paper towels and chop into small pieces In medium bowl whisk together remaining ingredients blending well Stir in artichokes Cover and refrigerate for at least 1 hour to allow flavors to blend Stir before serving Serve with fresh sliced vegetables

Serving and Nutrition Information

Makes 14 servings Per 2 Tbsp serving 20 calories 2g protein 79mg sodium 3g carbohydrate

Diabetic exchanges per serving 1 2 Lowfat Meat

Adapted from The New American Heart Association Cookbook

Fruit and Chicken Salad

Ingredients

1 2 cup plain nonfat yogurt

1 2 to 1 tsp lemonpepper seasoning

1 2 tsp dry mustard

1 4 tsp garlic salt

1 4 tsp poppy seed

4 packets artificial sweetener

1 to 2 Tbsp orange juice

4 cups torn spinach leaves

8 oz thinly sliced cooked chicken breast

2 cups sliced strawberries

1 cup halved seedless green grapes

1 1 2 cups thinly sliced yellow summer squash

2 medium oranges peeled and sectioned

1 2 cup toasted pecan pieces optional

Directions

Combine yogurt mustard garlic salt poppy seed lemonpepper seasoning and sweetener in small bowl Add enough orange juice until salad dressing consistency set aside Line platter with spinach Arrange chicken grapes squash strawberries and orange sections over spinach Drizzle salad with dressing Sprinkle with pecans if desired

Serving and Nutrition Information

Makes 4 servings

Per serving 202 calories 21g protein 20g carbohydrate 5g fat 51mg cholesterol 380mg sodium

Diabetic exchanges per serving 1 2 Vegetable 1 Fruit 2 1 2 Meat

Diabetic Cookies

For diabetics cookies can be an option By looking for sugarfree cookies on grocery market shelves or by cooking up a batch of your favorite finds you can enjoy delicious cookies without fear of blood sugar spikes.Like most things diabetic cookies are readily available online For example Fenwicks offers gourmet cookies made with Splenda in place of sugar Diabetic Drugstore sells an assortment of diabetic cookies and other goodies

Make Your Own Diabetic Cookie Recipes

There are several sugar substitutes available to replace the traditional white and brown sugar used in recipes Each one will react differently to the baking process depending on the chemical composition of the artificial sweetener being used It is best to test your recipes in small batches using alternant sweeteners to ensure proper baking Most substitutes require less quantity as well since their sweetness is often highly concentrated In this case consider using half of regular sugar and half of substitute to be sure the batter gets the bulk it needs You can use white or brown sugar but half the amount in the original recipe first The two best sugar substitutes for baking are Acesulfame K and sucralose Dried fruit and spices are great additions for added flavor without all the sugar

Spicy Cornmeal Cookies

Ingredients

¼ cup butter or margarine

¾ cup unbleached allpurpose flour

¼ cup yellow cornmeal

¼ cup sugar

1 egg white

½ teaspoon finely grated lemon zest

½ teaspoon vanilla extract

¼ teaspoon cinnamon

¼ teaspoon nutmeg

2 tablespoon finely minced almonds

Directions

Preheat oven to 375 degrees

In large bowl beat butter or margarine on medium speed for 30 seconds Add half the flour the cornmeal sugar egg white lemon zest vanilla cinnamon and nutmeg Beat until thoroughly combined Stir in remaining flour and almonds Mix well

Place dough by large tablespoonful on ungreased baking sheet Bake in preheated oven for about 10 minutes or until golden Let cool on wire rack

Servings and Nutrition Information

Makes 24 cookies

48 Calories 2 g Total Fat 0 g Saturated Fat 6 g Carbohydrate 1 g Protein 0 mg Cholesterol 36 mg Sodium

Crunchy Chocolate Biscotti

Ingredients

¼ cup butter or margarine

½ cup sugar

1 teaspoon baking powder

½ teaspoon baking soda

½ cup egg substitute

½ teaspoon vanilla extract

1 cup unbleached allpurpose flour

1 cup whole wheat pastry flour

¼ cup unsweetened cocoa powder

Directions

Preheat oven to 375 degrees Spray cookie sheet with nonstick cooking spray

In medium bowl beat butter or margarine on medium speed for 30 seconds Add sugar baking powder and baking soda beat until thoroughly combined Beat in egg substitute and vanilla

In small bowl stir together flours and cocoa powder Gradually beat small amounts of dry mix into butter mixture and stir in remaining dry mixture by hand if necessary Dough will be thick

In wax paper shape dough into two 12 logs and place logs on prepared cookie sheet Flatten slightly to about 1 ½ width Bake in preheated oven for about 20 minutes or until firm in center and toothpick inserted in center comes out dry Cool on cookie sheet for 1 full hour

Cut each log into ½ slices Arrange slices with cut side down on cookie sheet Bake slices at 325 degrees for 5 minutes turn slices over and bake for additional 5 minutes or until crisp

Servings and Nutritional Information

Makes 40 cookies

45 Calories 1 g Total Fat 0 g Saturated Fat 8 g Carbohydrate 1 g Fiber 1 g Protein 0 mg Cholesterol 35 mg Sodium

Variation Add 1 3 cup finely chopped dried fruit such as apricots mangos cherries or figs for a fruity flavor

Insulin Resistance Diet

Insulin is a hormone that is produced in the pancreas gland specifically by the cells called the islets of Langerhans The level of sugar or glucose flowing in your bloodstream determines the amount of insulin to be made The rate of speed at which sugar hits your bloodstream also determines the rate of speed insulin is made and dumped into the bloodstream Once it is gallivanting around in the blood its sole purpose is to hook up with the glucose molecules and carry them off to the various cells of the body for energy To best understand the components of an insulin resistance diet it is helpful to understand the mechanics of insulin itself The following information will provide you with both so you can decide for yourself if a dietary change is a necessary step for managing your health

As you may see from the brief explanation above insulin plays a critical role in energy production It is also extremely important for the removal of sugar from the blood Too much sugar running wild in the blood also known as hyperglycemia is damaging for many organs and functions of those organs including the heart and kidneys Insulin resistance often referred to as prediabetes occurs when the hormone itself is not performing its jobs efficiently While there are many reasons for malfunction insulin resistance is specifically a condition where the body is unable to use the insulin it produces In other words it has nothing to do with the lack of insulin as sometimes the condition causes overproduction but rather an immunity to it

A diet to help individuals with insulin resistance is similar to a diabetic diet Maintaining an appropriate blood glucose level is the primary goal when diet intervention is part of a treatment plan for insulin resistance Since simple sugars and carbohydrates are rapidly absorbed into the bloodstream into glucose a comprehensive plan related to the number of grams of sugars and carbohydrates is imperative In addition meal combining to ensure an adequate quantity of protein fat and fiber is important to slow down digestion and halt an immediate rise in blood sugar The exchange system is often followed when using an insulin resistant diet

This system of counting the various grams of food items entails starches fruits mild products vegetables meat and other protein sources and fats For starches one exchange equals 15 grams of carbohydrate 3 grams of protein 01 gram of fat and 80 calories Similarly a fruit exchange equals 15 grams of carbohydrates and 60 calories Meal plans are based on caloric needs given a persons weight height gender age and activity level

The number of exchanges will vary from person to person Consulting with a nutritionist is beneficial for developing a diet for insulin resistance You can view a complete exchange list by visiting The National Institute of Health website

Fiber is a key component for an insulin resistance diet as it is for everyone Soluble fiber takes a long time to be broken down digestively while insoluble fiber is not digestible whatsoever but acts as a regulatory tool by slowing digestion of other foods It is recommended that all individuals attempt to consume at least 25 grams of fiber per day This may seem like a hefty amount but consider that an apple or pear with its skin has 4 grams each Likewise a handful of almonds will supply you with grams while one cup of lentils will offer you grams. While it is unknown what exactly causes insulin resistance and diabetes it appears that genetic factors play a part as well as environmental Since the former is unchangeable it is critical to take a good hard look at the latter your environment By specifically and critically looking at what you are surrounding yourself with in terms of healthy practices you will be better equipped to change what is needed There is no doubt that diet and physical activity play a role in the management of insulin resistance In fact this prediabetic state is reversible Discussing your options with your medical team is the best place to start If weight loss is necessary it is wellstudies that losing just 10% of your weight can greatly enhance your insulin performance energy levels and the way your pants feel There is also an informative book available dedicated to the this type of diet called The InsulinResistance Diet

Anti Aging

We all age with the passing of time It is an inescapable part of life However with an effective antiaging diet plan we can halt the aging process for a life of wellness and longevity.Although we grow wiser with age our bodys natural process is to begin slowing itself down After a certain age or age range we do not require as much energy as we did when our bodies were still developing and growing One example for the reason behind this decreased energy need is our bones decreased ability to deposit calcium into our bones at or around 35 years old There are literally hundreds of cellular processes that require energy during our first half but not as much thereafter The aging process also involves the generation of unstable molecules known as free radicals at a cellular level in our bodies Free radicals as you may have heard are the culprit for a multitude of health conditions due to their ability to interrupt the normal cell process Common results of free radical activity include wrinkling of the skin degenerative eye diseases and cancer

It would make sense that if free radicals are the enemies then we need a weapon of defense to stop the fight better known as aging Fortunately scientific research has uncovered the eversopowerful effects of antioxidants Even better antioxidants have been found in a number of foods Vitamin A C E and the mineral selenium known as the ACES have been found to be the answer to destroying free radical activity Betacarotene lycopene and lutein have been singled out as extremely potent antioxidants A short list of foods rich in antioxidants include

Oranges

Carrots

Pomegranates

Blueberries

Strawberries

Soy

Almonds

Avocados

Sweet potatoes

Apricots

Wheat germ

Tomatoes

Spinach

Pink grapefruit

Broccoli

A word about selenium Although selenium is not actually an antioxidant compound but rather a mineral it remains a beneficial component to the antiaging diet It differs from the other compounds because it is strictly found in the soil It finds its way into our food supply in two ways either from the direct contact with the produce we eat or through the meat of the poultry and beef we eat that are raised on seleniumrich soils where the feed is grown

A major piece to the antiaging diet puzzle is the nutrition equation of calories in vs calories out As mentioned earlier the human body needs fewer calories as metabolic functioning winds down to second or third gear Hence in order to maintain a healthy body weight as we grow older we need to eat less to keep the unused calories from landing into storage space of hips thighs belly and such The importance of this calorie reduction cannot be understated since a healthy weight is vital to the prevention of several ageprovoked diseases Examples include diabetes cardiovascular disease arthritis and some cancers Here are a few ways besides eating less to keep metabolic activity as high as possible

Eat 4 5 small meals per day

Include nutrientdense foods instead of empty calorie foods since you need the same amount of nutrients but fewer calories

Engage in weightbearing exercise on a daily basis muscle mass burns calories at a higher rate than fat mass

Measure food servings to ensure proper portions and adjust amounts accordingly See the food guide pyramid for appropriate serving sizes

Drink at least 8 12 cups of water per day

Other Important AntiAging Nutrients

There are specific areas of the body that need our special attention as the years sail on by Bones eyes heart and joints are highly vulnerable to the effects of aging For this reason the following tips will help promote optimal function throughout the years

Calcium To prevent bone loss and fractures

Vitamin A To prevent macular degeneration of the eyes

Phytonutrients To prevent certain cancers

Fiber To prevent heart disease by lowering cholesterol and to prevent colorectal cancer

Vitamin B6 To prevent insomnia to lower homocysteine levels shown to increase risk of stroke

Unsaturated fats Omega3 To prevent heart disease arthritic ailments and certain cancers

Water To prevent dehydration and keep organ systems working properly as well as ridding the body of toxins Water also keeps the skin looking healthy by providing the hydration it needs to minimize fine lines and wrinkles

BELLY FAT LOSS

If you are battling the bulge at your midsection you may be searching for that miracle belly fat workout to give you that lean defined look In reality no secret workout sequence exists to give you perfect abs overnight It takes dedication and a little sweat However if you make the commitment to do what it takes your tummy will be in showoff shape very soon Whether youve had issues with weight settling at your abdomen for a long time or this is something new youre experiencing either way experts conclude that belly fat is not healthy Extra weight at the stomach has been linked to the development of diabetes and heart disease Doctors urge patients to lose this weight to decrease chances of developing further health problems While watching daytime TV youre apt to see various ads for a number of miracle workouts that promise to firm up your tummy and give you a great body These workouts are marketed to be quick easy and the solution to all of your problems. What is the perfect workout for belly fat reduction There is no specific recipe for success except for hard work and consistency

Doctors and fitness experts encourage those with spare tires to do a combination of exercises in order to lose belly fat Aerobic exercise is recommended because it helps burn calories and is good for your heart This includes walking jogging running using the stair climber or any other exercise that uses most of your body and increases your heart rate In addition to aerobic exercise professionals in the fitness industry are seeing the best effects with clients who include an element of strength training in their workout regime Its common knowledge that muscle burns more calories than fat So when your body has more muscle it burns calories more efficiently By adding strength training or weight lifting to your workout you build muscle and sculpt your body for when that belly fat comes off It is recommended to alternate your workouts between aerobic and weight training For instance if you workout four days a week the first and the third day should be aerobic exercises The second and fourth day should be weight lifting

Fitness experts agree that exercises targeting your midsection wont help peel off that belly fat They are good for you but doing situps without any other exercises isnt going to get you a flat tummy This is because there is a layer of fat on top of your abdominal muscles Even if you get your abs firmed up theres still a layer of fat covering them Other exercises must be performed in order to get rid of this fat

Exercise alone wont fix your problem either Along with exercise you must begin to watch your diet more closely and cut calories in order to lose weight You need to use more calories than you consume Additionally foods lowfat should be added to your diet and foods high in fat should be eliminated all together The old saying You are what you eat is very true If you consistently eat fatty foods youre more likely to have a higher body fat percentage Another thing to eliminate from your diet is alcohol Experts have indicated that weight gained from drinking alcoholic beverages goes directly to your middle If you are serious about losing the belly fat lose the alcohol or limit it to only special occasions Nobody is going to tell you that trimming your tummy is going to be an easy task Its hard But its worth it Youll be decreasing your chances of developing diabetes or heart disease and another nice perk is that youll have a toned tummy to show off The benefits are definitely worthwhile