Avoid overeating

'Watch your portion sizes'

Start small and instead of using dinner size plates, serve yourself with a salad portion plate. Observe the various food choices and decide what looks good to you. If everything looks good, then try a little bit of everything. If only a few items appeal to you, serve yourself those foods, being careful with your portion sizes. Avoid stacking upward on your plate; keep the portions small enough so you can have a little bit of everything you want.

If sharing interests you, then splitting a dinner plate between two people is a great way to reduce portion sizes and avoid over eating.

'Ask yourself if you are enjoying the food'

This last suggestion may be the most challenging of them all, but is crucial to follow in order to ensure that you do not overeat. If you notice you do not enjoy the taste of some of the foods you have served yourself, then by all means, do not eat them.

Similarly, if you realize that your body no longer feels physically hungry, but you still have food in front of you, stop eating. You do not have to clean your plate.

And, finally, if the foods are just too good to pass up and you do not want to miss out, consider taking home a small plate or asking for the recipe. Many hosts love to know just how much you are enjoying their food and are happy to send you home with extras or share their beloved recipes.

Most importantly, enjoy your parties and embrace all that your experiences have to offer, including taking pleasure in the foods you love without the discomfort of overeating and weight gain. You will feel much better about yourself as a result.

Powerful Pumpkin!!!!

Pumpkin is not a very highly caloric food.  Just perfect.  A cup of pumpkin cubs that are one inch squares have a total of 30 calories.

Nutrition details of pumpkin

Total saturated fat 0.1 gram  0 % daily value
Polyunsaturate fats   0 grams
Mono saturated fats  0 grams
Sodium                            1. mg
Potassium 394 mg     11 %
Total carbohydrates   8 grams  2 %
Dietary fiber                    0.6 grams 2 %
Sugars  3.2 grams
Protein 1.2 grams        2 %
Vitamin A 197 %                         Vitamin C 17%
Calcium 2 %                                  Iron   4 %
Vitamin D 0 %                               Vitamin  B-6    5 %
Vitamin B - 12 0 %                      Magnesium 3 %
Vitamin E     15% of adults daily requirement.

Health Benefits

Boosts Immunity:  The amount of vitamin in pumpkin makes it a great immune boosting food for many parts of the body like eyes bones and teeth.

prevents many types of cancers heart disease and diabetes
One cup of pumpkin provides an excellent amount of nutrition for saving cell damage.  This is how it prevents cancer.  Magnesium in the pumpkin provides extra strength for heart health and research work proves that it does help to over come diabetes also.


Other disease preventions

Pumpkin also reduces and prevents inflammation.  Just like all orange color fruits and vegetables it is great for inflammation because of its color and nutrients.


Pumpkin Seeds
Pumpkin seeds are power house of energy as a food and its oil does a great job for healing.
Pumpkin seeds nutrition

Pumpkin seeds are loaded with:
protein
minerals
B- Vitamins
Amino Acids like trytophan
Fiber

Health benefits of pumpkin Seeds

Supports bladder function and urinary flow .
Improves sleep
Balances cholesterol level.
Strengthens bones and relieves inflammation
Pumpkin seed oil can also be used for the same benefits.
 Now when this is the season for pumpkin make use of it for your optimal health.

Healthy Body .Healthy choices

For a start, anyone who wants to make their body healthier and fit should avoid processed food of any kind. Scanning the label of many pre-processed and pre-packaged foods can be like reading a chemistry textbook on occasion. The more chemical compounds that there are listed on the side of a product, then the greater the need to avoid it becomes.

When changing a diet to make it healthier, sugar, especially processed or refined sugar should be one of the first things to be cut. Be aware Soda pop, even diet soda does not do the body good:(   Nutrie Energe has ~0~ sugar, and also has taurine, ginseng, schizandra among many other proprietary herbs. Until recent times, fat was generally perceived as being the main enemy of a healthy body, and many products made a great play out of being low fat. Actually many fats such as those in eggs, olive oil and some dairy products, can be very good for the body. People do need a trivia amount of fat every day for essential existence :)!

Finding a healthy protein source is essential for a good diet.  White meat, such as chicken, and fish or pork can play an important role in providing protein. Red meat contains more saturated, or unhealthy, fat than meats which are classified as white. It also contains more cholesterol, and has been identified as a cause of digestive illness and heart conditions.

It is also wise to avoid fried food, especially food which has been fried in generic vegetable or corn oil. If you need to fry foods, do so gently in olive oil. Olive oil is also an excellent choice to dress foods such as salads, as it is nutritious and can help the body to burn unhealthy fats.
Coconut oil is also a great choice if not allergic! A special lowfat choice popcorn popped in coconut oil.
A good general rule for choosing healthy foods is whether it can be killed, or whether it can be grown. If either of those criteria can be applied, then it is probably very healthy. If a product has a long list of chemical ingredients, it should be avoided.

Nutrition data can be a useful complement to common sense when choosing food. Avoid foods which are processed and pre-packaged. Choose foods which are as close to their natural state as possible before preparation and cooking

Facts About Carbohydrates - Resistant Starch - The details

Facts About Carbohydrates - Resistant Starch - The Natural Fat Burner - Its Health Benefits - Superfoods For Weight Loss
Facts About Carbohydrates

Since decades it has been thought that foods rich in carbohydrates make the body gain weight. However, new research indicates it is not so. On the contrary, this very carbohydrate rich foods make us slim and keep us thin. So not all carbs are bad!

Studies also show that some carb rich foods not only shrink belly fat cells and boost fat burning but also increase muscle mass, curb hunger, keep one satiated, regulate blood sugar and also lower cholesterol and triglycerides etc.

The research found that those who were the heaviest ate the least carbs while those who were the slimmest consumed the maximum carbs in the form of hole grains, fruits and vegetables.

It has been determined that a type of carbohydrate called resistant starch is the type of carbohydrate that will offer all these benefits and more and it is this type of carbohydrate - the resistant starch- that is getting all the attention these days.

What Is Resistant Starch?

Resistant starch is starch that is not broken down and digested in the small intestine but passes into the large intestine. In this respect, it is more like fiber. Resistant starch is in fact considered the third type of dietary fiber, after insoluble and soluble fiber.

It is a very beneficial nutrient that has healthcare professionals talking about it. Although resistant starch is not a commonly used and familiar term it offers various health benefits.

In the colon resistant starch is used as a fuel by the resident bacteria by the process called fermentation in which short chain fatty acids are produced. It is these short chain fatty acids that provide many health benefits.
Types Of Resistant Starch

There are 4 types of resistant starch (RS) that have been identified on the basis of its structure or source.

    RS1 - This type of RS is not digestible because it is inaccessible for the digestive process like in whole grains, legumes and seeds because of the intact cell walls/fibrous shell.
    RS2 - This type of RS is present in its natural form in foods like unripe bananas, raw potatoes, plantains, high amylose corn etc. This starch is resistant to breakage by our digestive enzymes.
    RS3 - This type of RS is formed when starchy foods like potatoes,rice, legumes, cornflakes, etc are cooked and cooled before consumption.
    RS4 - This is the modified/manufactured RS that is so processed to resist digestion.

For information it is necessary to mention that most starchy foods have some amount of RS in them.

Resistant starch is considered a dietary fiber when naturally present in food and as a functional fiber when it is added to foods. Total fiber includes both dietary fiber and functional fiber.
Health Benefits Of Resistant Starch

There are some very important benefits of resistant starch. These are :

    Controlling weight

Adding resistant starch increases the fiber content of foods. This has a negative effect on weight gain and obesity. The likely benefits are reduced hunger pangs due to increasing feeling of satiety and possible alteration in enzymal secretions that affect the digestion of food.

RS is also thought to burn fat and cause its reduction and consequently, accumulation. It also helps to increase the metabolism of fatty acids within the fatty tissue thus again reducing fat storage. By increasing metabolism, it further prevents weight gain.

RS can be incorporated to replace high calories foods like flour and other carbohydrates that are quickly digested thus reducing the fat content of foods.

    Managing Blood Sugar Levels

Consuming foods rich in RS decreases the glycemic response in both healthy and diabetic individuals.

RS also increases sensitivity to insulin in healthy, those with type 2 diabetes as well as insulin resistant persons.

When pregnant ladies consume RS rich foods it increased the glycemic health of the offspring. RS also prevented the development of insulin resistance.

    Benefits The Digestive System

RS rich foods help to maintain a healthier colon and overall a healthier digestive system as it allows the beneficial bacterial to proliferate thereby reducing the population of harmful bacteria. Resistant starch also helps to lower the intestinal pH and makes the bowel movements regular by improving the intestinal matter bulk.

Natural resistant starch also helps to keep the colon healthy, protects against colo-rectal cancer by the production of short chain fatty acids protective compounds like butyrate in particular, as well as acetate and propionate.

    Improves Kidney Health

RS maintains the health of kidneys by reducing blood urea levels as it causes increased excretion of nitrogen.

    Some Other Benefits

RS benefits eye health, improves calcium and magnesium absorption thereby strengthening the bones and those with ulcerative colitis.

It reduces cholesterol and triglyceride levels.

RS improves the brain function and health in aging individuals by not only improving appetite and increasing food intake but also improving the motor coordination in the aged.

Source: By Ewan Munro from London, UK (Glassblower, Soho, London Uploaded by tm) [CC-BY-SA-2.0

Each color of the rainbow represents a different vitamin

Eat the rainbow, and no I am not talking about skittles. Research has shown that individuals that eat a vibrant array of fruits and vegetables have lower blood pressure, healthier hearts and stronger immune systems in addition to several other advantages. Each color of the rainbow represents a different vitamin. So next time you are out grocery shopping, challenge yourself to fill your cart up with at least one of each color.

tips of the day:)

Hey I know alot of people are viewing my Blog, but I don't see any comments let me hear from where you are from!!!!!  Then also here are some healthy tips from me to you!


1. Eat your protein! It helps build muscle and keeps your metabolism high.
2. Eat fish. It's rich in omega-3 fatty acids which promote fat loss and enhance leptin (a hormone that quiets your appetite).
3. Choose low-glycemic carbs. Unprocessed, high fiber carbs keep your blood sugar balanced and your body in fat-burning mode. Regularly eating high-glycemic carbs (like candy, white pasta) can lead to fat storage in the midsection.

Healthy Morning Breakfast!

                                                   So Important to eat a good breakfast!!! 

You can start with Fuel that is the best , control calories, vitamins and your off! But if you run out and need other ideas!!!! Here are a few! :)
 

1. Avocado Toast with Egg Sometimes, simple is just better. In this recipe, two slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavorful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you've got a well-rounded breakfast. Stack 'em in a Tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

2. Peanut Butter Banana Smoothie Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons natural peanut butter, 1 cup soy or almond milk (which keep longer out of the fridge than regular milk), and a few ice cubes. (Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.) If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch.

3. Zapped Scrambled Eggs with Veggies Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.

4. Breakfast Burrito Who doesn’t love a burrito? Breakfast burritos are a great, easy snack to keep on hand. Scramble 2 egg whites, ¼ cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting. Try assembling and wrapping each half separately for more snack-friendly portions.
 
5. Healthy Morning Glory Muffins An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar. :)

For more info  watch video above!!!

Cabbage is high in fiber and nutrients, and contains antioxidants

    Cabbage is high in fiber and nutrients, and contains antioxidants that may protect you against cancer. So what are you waiting for? Here's a simple way to add more cabbage to your diet. This coleslaw recipe skips the high-calorie mayonnaise and uses subtle fruit flavors for a sweet and tart combination.

Ingredients:

2 cups chilled, shredded cabbage
1/4-1/2 cup thinly sliced red onion
1 carrot, peeled and julienned
1 Granny Smith apple, peeled and julienned
1/4 cup golden raisins
3 Tablespoons extra virgin olive oil
1 Tablespoon apple cider vinegar or lemon juice
1/2 teaspoon dried dill
1/8 teaspoon cumin
salt and pepper, to taste

How to Make It:

1. Toss the cabbage, onion, carrot, apple, and raisins in a large bowl. Drizzle with olive oil and stir gently. Add the vinegar or lemon juice and stir again.
2. Sprinkle with cumin, dill, salt, and pepper and toss. Taste and adjust seasonings. Serve immediately.

Add a little Spice to your Diet.

     

Spices are not only a fantastic way to naturally flavor your food without adding extra calories but they can also give your metabolism and weight loss efforts a kick. They do this in two ways. First, they raise your body’s temperature and this causes you to burn extra calories as your body attempts to regulate this temperature increase. Second, they temporarily stimulate your body’s fat burning processes and give your fat loss efforts a short term boost.

Automatic Body™ - Automatic Body Testimonials

Automatic Body™ - Automatic Body Testimonials

Golden Rules

Ten Golden Rules of Dieting

Modifying our diet is one of the keys to losing weight. But the statistics on diet successes aren't good and only a very small percentage of dieters achieve permanent weight loss. To help you become one of those that do achieve permanent weight loss from dieting, here are Ten Golden Rules to Dieting that you can trust to help you lose those unwanted inches and pounds.

Rule 1: Never Skip Breakfast

The old saying that 'breakfast is the most important meal of the day' is certainly on the money when it comes to dieting.

Nothing gets our metabolism going faster than breakfast after a good night's sleep.

Sleeping causes our metabolism to slow right down and breakfast kick-starts it again for us.

But always remember that just as important as having breakfast itself, it's also important to choose healthy breakfast options like wholegrain cereals and breads, low-fat dairy products like milk and yogurt, and fruit or fruit juice.

Rule 2: Drink Plenty of Water

Drinking plenty of water is critically important when we are dieting.

As well as helping to keep us healthy, drinking sufficient amounts of water can help us when dieting because it helps keep us feeling full and stops us from feeling hungry, and when we drink plenty of water we usually drink less soda, coffee and alcohol, all of which can add significant amounts of calories to our daily intake.

Rule 3: Count your Calories

Do you know how many calories you need to maintain your current weight and do you know how many calories you therefore need to consume in order to lose weight?

Once you know these things, you also need to keep track of how many calories you consume each day so that you can compare them to your target and make any necessary adjustments.

Writing down your calorie consumption after each meal will help you realize how much of an effect the little piece of chocolate here and the occasional cookie there has on your weight.

Rule 4: Don't try to lose weight quickly

Gaining significant weight usually takes years and so should losing a significant amount of weight.

Our bodies don't like sudden and significant change; in fact it is built to resist it.

This resistance has a scientific name called homeostasis.

When our body heats up to a temperature above its preferred level what happens?

We sweat, which is an automatic response designed to cool us down to the preferred level again. That's homeostasis at work.

When we lose weight too quickly, what happens?

Our body automatically slows down its metabolism, that is, the rate at which we burn energy to survive and function. That's homeostasis at work again.

In addition to keeping our body from fighting against us on the weight loss front, losing weight too quickly doesn't work because early rapid weight loss usually results from losing body fluid and muscle tissue which is not healthy nor helpful in our battle to lose weight.

Rule 5: It's not just what you eat that counts

Weight gain isn't a sign that we have been eating the wrong food; it is a sign that we have been eating too much food.

The great news about this is that we don't need to all start eating lettuce to lose weight; we just may need to cut down a little on the foods we enjoy each day.

Rule 6: Keeping your metabolism up

Muscle and activity keep our metabolism up which is why weight training to build or maintain our muscle mass and aerobic activity like walking, jogging, cycling and swimming are so important to those of us wanting to lose weight

Dieting alone is not the best route to weight loss and to staying in an ideal weight range.

To lose weight safely and keep it off for as long as possible, always combine dieting and exercise.

Rule 7: You won't continue to eat foods you don't like

Most diets fail because they require us to eat plenty of foods we don't actually like.

If we don't like what we're eating we're not going to stick with our diet for more than a week or two.

The key to successful dieting is to reduce the amount we eat and introduce healthier and lower calorie options of the foods we like gradually into our diet over time.

Rule 8: Watch what you drink as well as eat

Almost everything we drink, except water, has calories in it.

Drinks highest in calories are typically sodas, colas and alcoholic drinks.

If we usually drink a lot of any of these high calorie drinks, it may be them and not what we're eating that is causing us to get fat.

Rule 9: Avoid extremes of any kind

Balance is not only the key to a happy, healthy life; it is also the key to a healthy diet and dieting.

Be weary of any diets that completely cut out some foods or food groups or that severely limit some foods or food groups, for example very low or no-carb diets.

Diets that are extreme in one way or another are likely to be very unhealthy at best and very dangerous to our health at worst.

Rule 10: Get Help

If you have a lot of weight to lose, you've got a better chance of success if you get help.

If your weight is affecting your health to such an extent that it is or is becoming life-threatening or is leading to you suffering from weight related diseases like type-2 diabetes, seek medical help from a doctor or professional help from a dietician or another suitably qualified health care professional to lose weight immediately.

Even if your weight isn't directly affecting your health now, it is a great idea to get help in your battle against the bulge from professionals like dieticians, personal trainers, gyms, psychologists (overeating is often caused by emotional factors) or weight loss program providers and other weight loss specialists. Products such as Skinne available at  www.kristine.automaticbody.com

In addition to getting professional help, non-professional help, support and encouragement is also vital in improving your chances of dieting success.

A healthy metabolism is a fast metabolism.

Snacking is key to weightloss. Not only has it helped me lose 20lbs, but it keeps me from getting Angry and Hungry. I snack almost every 2 hours to keep me full and happy. If you cant remember when to snack, try planning the night before and putting your snacks and meals into little baggies to pack with you or to stash in the fridge.

WHEN YOU EAT MATTERS!

Think of your body as a fireplace. It constantly needs wood to burn, right?

Your body is no different. It NEED calories constantly to keep running. A healthy metabolism is a fast metabolism. Keep it working overtime. Do not let yourself slip into a starvation mode by not eating enough.

Food to Boost your Mood

    Eating clean not only helps you gain more energy, release toxins, and release weight, it also allows for mental well-being. A study found that vitamin deficiency causes a decline mental health which leads to stress, anxiety, depression, addictions and other psychological disorders. If mental illness runs in your family, it is even more essential to eat healthy for your own well-being and to existing and future DNA.
Tweaks and additions to your diet can make a big difference. Eat whole foods as often as you can. Reducing processed and refined carbohydrates will also improve your mood because you’ll experience more stable blood sugar levels. You’ll be on the road to health and bliss once you understand what vitamins are essential for a good mood, which types of food have these vitamins and then eat these foods consistently. Below you’ll find important vitamins and foods that boost your mood.

How to use Food to Boost your Mood Vitamin Reference

Vitamin D

Researchers are discovering that Vitamin D plays a KEY role in mental health and depression, because it increases serotonin, one of the neurotransmitters responsible for mood. So, skip the Vitamin D pills and get out there in the sunshine as often as you can! Most people will immediately go to a supplement, but studies show that real UV Light is the only way the body can produce Vitamin D that it recognizes.
Get in the sun at least 15 minutes a day and don’t use sunscreen. As an alternative, use organic coconut oil for maximum Vitamin D absorbancy. If you’re worried about getting skin cancer, throw Experts say:, “A bad diet, sunscreen, and other chemicals on the skin cause skin cancer – not UV Light. UV Light [the sun and tanning beds] simply bring cancer out through the skin.”
Tanning.... “If it’s a 15 minute session go for 10 and you will feel and look great from doing this 2-3x per week.”

Antioxidants

A published study by the Journal of Nutritional and Environmental Medicine in 1998 found that Antioxidants can help perk up the mood of people affected by anxiety and stress. The 5 foods with the highest levels of antioxidants are:

• Small Red Bean (dried)
• Wild blueberry
• Red kidney bean (dried)
• Pinto bean
• Blueberry (cultivated)

This helpful article shows 20 common foods with the most antioxidants.

Health requires healthy food. – Roger Williams

Protein

Your brain’s chemical activation is dependent on the foods you eat.Believe it or not, protein plays a significant role in keeping your mood and energy level, in check.  Proper protein levels sustain your energy, keep your mood up, and keep you strong.  Next to water, protein makes up most of your body weight. Protein is great for your brain as well.  Your brain’s chemical activation is dependent on the foods you eat.  Your brain cells neurotransmitters are made of amino acids which are the building blocks of protein, so it’s a ‘no-brainer’.  And when you eat protein, it raises the levels of another amino acid called tyrosine that help create the mood boosting chemicals dopamine and norepinephrine.

B Vitamins

Folate and vitamin B12 seem to also be important mood-boosting vitamins. Studies have shown that low blood levels of these vitamins are in some cases linked to depression. Some scientists believe that the body uses these vitamins to create serotonin; which as we mentioned is one of the key neurotransmitters that help boost your mood.
Add rich dark leafy green veggies as well as beans into your diet to get more folic acid. Healthy sources for Vitamin B12 include nutritional yeast and plant-based fortified foods. If you discover you are low in B12, you can get B12 Shots from the doctor or use high-absorbancy B12 Patches recommended by Matt Monarch, the founder of Raw Food World. While B12 is also present in meats and cheeses, it can be a very toxic and dangerous way to receive this vitamin.

Selenium

A study  in 1991 showed that with proper amounts of selenium, there was an increase in mood.  The study also showed that if there was a selenium deficiency, the brain is the last place that selenium levels drop, suggesting that the brain considers it very important.  A great source of selenium is from Brazil nuts.  These nuts have very high amounts of selenium (68–91 mcg per nut)

Omega 3′s

More studies are emerging about the importance of Omega 3 Fatty Acids and their prevention of depression. Omega 3′s can boost mood and resbuild brain cells that are critical in performing cognitive function. In fact, a recent study found that consuming healthy Omega 3 fatty acids dramatically boost your mood and reduces negative harmful thoughts. Some of the worlds healthiest plant foods in Omega 3′s are #1 ground flaxseeds, then walnuts, organic soybeans, brussels sprouts, cauliflower and winter squash.

The best doctor gives the least medicine. – Benjamin Franklin

A unscientific study done at Appleton Central High School in Appleton, Wis., observed that students behaved better when they consumed healthy lunches consisting of vegetables, fruits, and whole grains. There are dozens of studies that show that plants are the most nutrient-dense foods on earth. The only problem is that it is extremely difficult to get people to change their dietary patterns. Change is on the rise, but experts said that the solution may be supplementation of nutrients because it is integral that people receive less pharmaceutical intervention for mental disorders and more broad-spectrum supplementation.
If you choose to supplement, it’s important to do so with superior quality vitamins or a shake supplement containing multiple nutrients and superfoods.
As always, eating specific foods with these vitamins needs to be habitual. Eating healthier for a few days or once in a while will not bring the result you’re seeking. I’ve found that making small changes each week and keeping up each habit will bring lasting change. We are creatures of habit and we feel comfortable doing what we are use to doing.

Most people have no idea how good their body is designed to feel. – Keven Trudeau

Sources:

http://live.ift.org/2013/07/15/undernourished-and-mentally-unbalanced/
http://www.vitamindcouncil.org/health-conditions/depression/
http://depression.about.com/cs/diet/a/vitamin.htm
http://www.active.com/health/articles/mood-foods-6-snacks-to-kick-your-mind-into-gear
http://health.howstuffworks.com/wellness/food-nutrition/facts/7-mood-foods-to-change-your-outlook-with-every-bite.htm
http://www.lef.org/magazine/mag2007/oct2007_report_depression_01.htm

Superfoods:)

 

www.kristine.automaticbody.com


You might be wondering what superfoods are. These are foods which help prevent diseases, build your bones, keep your brain sharp, and enhance your eyesight. These superfoods also help you be slim and help you maintain that desirable physique. Here are some of the superfoods:

Black beans

A serving of black beans will provide you with about 15 grams of your much needed protein. This of course does not contain saturated fat that you will find in red meat.

Oats

A bowl of oats is rich in fiber and a serving of this can make you feel full for hours. A cup of oats has a lot of healthy carbs that help make your metabolism faster so you can burn fats faster.

Avocados

You can consume fats as long as they are the good kind. Oleic acid is the healthy fat that you will find in avocados. This kind of fat helps your body quiet hunger.

Salmon

This is another good source of protein which will make you feel full without having to worry about fats. Increase your intake of salmon and lower your consumption of red meat.

Blueberries

If you want to look young, blueberries can surely help you with this goal. They are tiny but is packed with figure-friendly nutrition.

Broccoli

This vegetable is best known to fight cancer. A serving gives you less than 30 calories but really give you that satisfaction since it has a lot of fiber in it.

Brown Rice

If you are used to having white rice, try brown rice which contains a lot of fiber and is a lot healthier. It contains carbohydrates which makes your metabolism faster and help burn fats.

Pears

One fruit and you will already have 15% of your fiber needs in a day. Consume three of this in a day and you will tend to consume more calories and also lose weight faster.

Vegetable soup is great for a cold night!

Making a basic vegetable soup from scratch is a great skill for any home chef, whether you're vegetarian or vegan or not. 

 

Vegetable soup is great for a cold night, and of course homemade soup from scratch is always best!

Ingredients:

• 1 tablespoon olive oil
• 1/2 large onion, chopped
• 2 ribs celery, chopped
• 2 carrots, sliced
• 2 cups mixed chopped vegetables (try cauliflower, zucchini, green beans)
• 1 teaspoon salt
• 1 teaspoon thyme
• 1 teaspoon oregano
• 1 bay leaf
• 8 cups water and 3 cubes of vegetable bouillon OR 8 cups vegetable broth
• 1 14 ounce can tomatoes

Preparation:

Heat oil in a large soup or stock pot. Add onion, carrots and celery. Heat, stirring, for 3-4 minutes, until onions are soft. Add the rest of the vegetables and heat for just another minute or two. Add salt, thyme and oregano, stirring to coat the vegetables well.
Add bay leaf, water or vegetable broth and bring to a simmer. If using bouillon cubes, add and stir to make sure they dissolve.
Add tomatoes, stir, and allow soup to simmer until all the vegetables are cooked.
Adjust seasonings to taste.
Remove the bay leaf and serve your homemade vegetable soup with a sprinkle of Parmesan cheese and some crusty bread or crackers.

Setting Weight Loss Goals

When it comes to setting weight loss goals, people are unrealistic.*


the right product can be helpful, available at: www.kristine.automaticbody.com
 

The experts recommend losing ½ to 2 pounds a week. To lose faster, you’d have to eliminate necessary nutrients which would jeopardize your health.

Research studies show that most people lose 8 to 10 percent of their weight during the first six months of dieting. They then regain half of it back within the next year. However, a weight loss of only 5 to 10 percent significantly improves both health and psychosocial well being.

These findings, when taken together, led the scientific community to recommend modest goals for weight loss: 10% of weight lost over six month of effort. That’s like going from 160 to 144 pounds in six months.

What the women want

The women in the studies wanted nothing to do with the recommendations.  Over and over, they wanted to lose 22 to 34 percent of their weight in six months. Less weight loss would be “unacceptable” or “disappointing”. When setting goals, the women did not consider their past experiences; however, they were confident that they could attain and maintain their desired goal weights. 

Unexpected success

After six months, the women in one study had lost about 3 percent of their weight – much less than their original goal, but surprise! They were not disappointed. Research shows that any weight loss is associated with improved body image and self-esteem. And, the more unrealistic the goal, the greater the chance of maintenance after 18 months. It’s like some high ideal served to lead the women in the right direction. A caveat was that the woman had to first possess the ability to be satisfied. The women who were most dissatisfied with their bodies were most likely to regain weight by one year.

The bottom line

It is fine to set big weight loss goals for yourself, just don’t set a tight time line and enjoy the journey.*caloriecount

Here's a path to permanent weight loss!!!

Weight loss, not just a body thing it is in your mind too!
 www.kristine.automaticbody.com
We offer products that can help!!!

*Permanent weight loss isn't only about releasing pounds from your body. To keep weight off you also need to shift your identity and release old ways of seeing yourself.  Here's a path to permanent weight loss to help you grow into the future, thinner you.

A Lighter Mind
As you release weight from your body, learn to also release the weight from your mind. Develop strategies to disregard those inner voices that are trying to hold you back.  Have faith that you will change and begin to see yourself as someone who is capable of reaching her weight loss goals. Change your self-talk to transform negative thoughts about your body into loving self-acceptance.

You Become Who You Think You Are
The greatest predictor of your weight loss success is how you perceive yourself. Yo-yo dieting is so common because even when we lose weight, if our self-image stays the same, the weight will return.
For example, if you eat all the right foods and exercise regularly but still think of yourself as an "overweight failure", your efforts will be blocked.  You may harshly judge minor lapses as evidence that you've failed yet again. Chances are, you then lose motivation and give up.
But if you believe you can change, feel worthy of having what you want, and have confidence that you will reach your goals, your efforts will reflect your beliefs and you will succeed.
                                                          

Your Future, Thinner You
Open yourself to releasing weight not only to become thinner, but for the person you become in the process. When you picture yourself reaching your goal weight, imagine the other changes you also make. See yourself taking good care of your body. See yourself managing stress in ways other than turning to food. See yourself feeling confident and self-assured. See yourself setting healthy boundaries with your time and with other people. See yourself eating balanced, nutritious meals and moving your body to keep it physically strong.  
 *from calorie counter