Fat Burning Foods-Avocado Benefits

December 31, 2008

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Avocado Benefits Are Plentiful:

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Avocados Nutrition
(medium size)

*115 Calories

*3 Grams of Protein

*9 Grams of Carbohydrates

*Fat in Avocado this size is 15 grams

(Avocado Cholesterol = “0″)

Approximately 75% of an avocado’s calories come from fat, most of which is monounsaturated fats which lowers LDL (bad cholesterol). Avocados also have 60% more potassium than bananas.

They are rich in B Vitamins, as well as Vitamin E and Vitamin K. They have the highest fiber content of any fruit - including 75% insoluble and 25% soluble fiber.

This Avocado salad is an all in one meal with lots of healthy Carbs, Protein and Fat.

*Tomatoes

*Romaine Lettuce

*1 Sliced Avocado

*Slivered Almonds

*Cubed Chicken Breast

*Add your favorite light salad dressing to add some zing to the flavor.

There are lots of free Avocado recipes on the Internet & This is one fruit you need to Include in your daily nutrition arsenal!

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Avocado Tip:
The flesh of an Avocado oxidizes and turns brown quickly after exposure to air. To prevent this, lime or lemon juice can be added after they are peeled.

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Avocado Health Benefits are very positive allowing you to lower cholesterol, increase fiber intake and help your body maintain itself with omega 3 fatty acids.

Omega 3 is used in the formation of cell walls, making them supple and flexible, improving circulation and oxygen uptake with proper red blood cell flexibility & function.

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“Fat To Fit” a groundbreaking weight loss manual written by an Ex Military Man.

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Here’s An Easy Calculation For Your BMI (body mass index)

December 27, 2008

What Is Body Mass Index? (BMI)

Body mass index (BMI) is a mathematical way to determine if you are underweight, normal weight, overweight, or obese.

BMI is a measure of body fat based on height and weight.

The goal for most people is a BMI that’s between 19 and 24.9.

A BMI of between 25 and 29.9 is considered overweight, and a BMI of 30 or greater is considered obese.

This a very simple body mass calculation and there are other factors, considering there is not one human being on planet earth who are exactly the same. Don’t take it personally, it’s just a rough guage to find out what level you’re at right now.

Download a Free BMI & BMR Calculator to your desktop. I’ve checked them out already and they work great.

What Is Basal Metabolic Rate? (BMR)

The amount of energy the body needs to maintain normal functions (heart, lungs, brain, kidneys, etc.) while at rest.

Specifically: the energy expended when the digestive system is inactive.

In other words Maintenance Calories required to maintain your present weight.

As stated you can do a BMR Calculation and realistically find out how many calories a day you need to maintain your present weight.

If you reduce your maintenance calories by 500 per day you will lose one pound a week which equals 3500 calories. (7 days X 500 Calories)

A drop in maintenance calories is OK but not to the point of restricting calories you need for energy and body maintenance. Weight Loss is a lot to do with planning every day in order to reach your goals.

Keep at it with baby steps and start journaling every day to keep yourself accountable for what you do with your body and what you’re thinking.

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Exercises To Lose Weight - Top 10 Calorie Burners

December 20, 2008

When it comes to exercises to lose weight anything works, since we are not all physically and mentally the same there many different types of exercise that will suit every individual.

Here’s The Top Ten Exercises To Lose Weight

1)  Running: the best by far but also the most demanding. It’s hard on the joints so proper footwear is essential. running for 30 minutes can burn up to 300 calories.

2)  Cross Country Skiing: another demanding sport that increases upper and lower body strength. Some skill & training is required to adopt the technique. Again, 300 calories plus can be burned off easily in 30 minutes.

3)  Bicycling: depending on the resistance (hills and trails) you can burn hundreds of calories and strengthen your lower body & cardiovascular endurance.

4)  Elliptical Trainer: an excellent low impact exercise that hits your core with full body movement. This is the best equipment to use indoors and a great calorie burner. Elliptical trainers also simulates cross country skiing giving you the edge before hitting the trails.

5)  Swimming: a low impact full body workout that can burn 400 calories in a 30 minute span if performed vigorously. The breast stroke & crawl are high calorie burners that can significantly melt away the fat.

6)  Step Aerobics: This exercise hits the legs, butt and hips and burns up to 400 calories in 30 minutes depending on the intensity level. You can join a beginner or intermediate class to learn how to step or accelerate your calorie burn in an advanced class.

7) Rock Climbing: I know this sounds like hard core  to many, rock climbing can be learned quickly with the right instructor and increases lean muscle requiring constant pressure on your upper and lower body. A climbing gym is another great alternative that sheds the calories.

Walking: Not the most intense exercise but CAN be intensified  with extra hills and steps. You could burn up to 200 calories in 1/2 hour easily. Walk with your back straight, head up and keep those arms swinging.

9)  Handball or Racquetball: These 2 exercises are similar except for the equipment. These are quick moving sports that take co-ordination and timing. The cardio levels are high while building stamina and leg strength. You can expect to lose 300 calories every 30 minutes with a hard played game. Take a few lessons and check it out, you’ll love the action this sport provides.

10)  Rowing: A great cardio exercise and gives your arms an incredible workout. A 145 LB person can burn about 300 calories in 30 minutes. Rowing machines are available in most gyms and are worth a try to get a good feel for this machine.

While there are other exercises to lose weight I chose these because of their diversity. They all hit different parts of the body and provide an excellent way to burn calories. Whatever your desire the main idea is to get moving doing something you enjoy that gets your heart rate elevated.

Do You Have a Comment or a Question?  Just Enter It Below…

Keep Moving!

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Fat Loss Foods & Negative Calories

December 11, 2008

What Are Negative Calorie Foods?

The concept of consuming deficit calories is an intriguing option when talking about fat loss foods.

There are no true negative calorie foods as everything has at least a few calories so the name “negative calorie” stems from something else.

Basically, a weight loss food which has so few calories that it takes the body more energy to digest it than what is consumed is considered negative calorie.

Primarily, fruits and vegetables fall under the category of negative calorie food that are very beneficial to lose weight. You may include blackberries, peaches, lemons, plums, cantaloupe, guava, raspberries, grapefruit and various other healthy fruits.

Some of the negative calorie vegetables are : spinach, tomatoes, peppers, celery, broccoli, asparagus, cabbage and lettuce.

Let’s Look At The Nutritional Information Of Grapefruit:

* An average sized grapefruit has 74 Calories.

* No fat or sodium.

* High in Vitamin C & Potassium.

* Contains 15 Grams of Pectin (a fiber linked with lowering cholesterol and fat)

* Potassium has many important jobs, including helping to regulate blood pressure, helping to keep the right balance of water in fat and muscle tissues, and helping to ensure the proper functioning of cells. Classic symptoms of potassium deficiency include fatigue, mood changes, irregular heartbeat and muscle weakness.

Grapefruit helps dissolve fat and cholesterol and is recommended for any diet food list.

Coming Up……More Fat Loss Foods & Details To Get Your Metabolism Cranked Up!

Here’s To Your Fat Loss Journey!

Please Feel Free To Leave A Comment or Ask A Question.

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Fast Food Risks & How to Cope With The Cravings

December 4, 2008

Fast food risks are abundant when you look at the ingredients of most of the menu items. A Burger King Whopper has 790 calories with 52.77 grams of carbs (12.99 grams sugar) and 48.44 grams of fat (18.27 grams saturated fat).

This a huge meal by itself, but think of the french fries and chocolate shakes that go along with this meal. I sometimes wonder what marketing guru thought of the “Super Size” gimmick. For an extra chunk of change you get more for less. What you get is a backwards walk away from a healthy diet which is good old regular whole food Mom used to make.

“You are what you eat” think about that every time you put food in your mouth. Short term satisfaction equals long term gain (weight gain that is!).

I won’t lie,when I drive by a fast food joint and feeling hungry the smell of french fries just sends my hunger receptors through the roof. This is temporary since I just keep on driving thinking how lousy I’d feel afterwards..

The biggest fast food risks are mainly to do with your heart and arteries. The bad side of fast food is saturated fat which causes the build up of LDL (Bad) Cholesterol and triglycerides. These fats circulate in our bloodstream, high levels will cause artery blockage and major heart problems.

The fast food risks are obvious and fighting off cravings takes mental preparation.

Here is a video I would like you to watch which will show the bad side of fast food & hopefully help you avoid the drive-thru….

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