Good Weight Loss Plan Without Dieting

1. Go for Whole Grains

Replace white bread with whole grains such as barley, buckwheat, brown rice, oats, and whole wheat due to they are rich of nutrients and vitamins, as well as its belongs in your stealthy weight loss strategy. The fact is they help fill you up with fewer calories and also improve your cholesterol levels. Generally, many products are included by whole grains such as English muffins, pizza crust, waffles, pasta, and whole-wheat bread.

2. Sleep More, Weigh Less

Put yourself to sleep more extra hour a night could help you drop 14 pounds in a year, not bad! According to a University of Michigan researcher. However, some results would vary depending on each person; however, sleeping may also help you in another way. There's one more evidence that shows if you’re getting too little sleep revs up your appetite, will make you uncommonly hungry.

Photos by: webmd.com

Why Your Heart Loves These Superfoods

Edamame

It looks perfect for your appetizer. Recently, these green soybeans have moved beyond Japanese restaurants due to they're so tasty for a appetizer. That’s because they're packed with protein, which actually can lower your blood triglyceride levels. Try to eat a half cup of edamame, this green bean has 9 grams of cholesterol-lowering fiber, which equals to four slices of whole-wheat bread.

Easy Tip To Cook: Try frozen edamame and then boil them until tender and serve warm in the pod.

Tofu

If you have a chance to have dinner at Chinese restaurant, order stir-fry tofu with mixed veggies. These are made from soy protein. Or you can make your dinner more often with tofu instead of red meat. Definitely, you will gain all the heart-healthy fiber, minerals, and polyunsaturated fats of soy. And also you avoid a load of artery-clogging saturated fat.

Easy Tip To Cook: Chop firm tofu into a small piece, marinate them, and then grill or stir-fry, it’s going easy on the olive oil. Or add tofu to soups for protein.

Photos by: webmd.com

Heart Healthy Superfoods

Tuna for Omega-3s

No doubt about that tuna is a good source of heart-healthy due to it contains omega-3s; which generally costs less than salmon. So Albacore or white tuna contains more omega-3s than other tuna varieties. Here are other fish that are rich of omega-3s, too: lake trout, mackerel, anchovies, herring, and sardines.

Here is a good recipe: Try this: grill tuna steak with lemon and dill; however, please choose tuna packed in water, not in oil.

Extra Virgin Olive Oil

This type of oil made from the first press of olives. Especially, this oil is rich in heart-healthy monounsaturated fats, as well as antioxidants called polyphenols. Did you know when we use olive oil instead of saturated fat like butter or cheese, it can help lower you cholesterol levels. An antioxidants, polyphenols may protect our blood vessels, too.

Try this: Use for mixed salads, on cooked mixed veggies, serve with bread. This can help us to fight for cold-pressed and use within six months.

Photos by: webmd.com

Foods That Can Save Your Heart Stay Healthy

Let’s Talk About “Fresh Herbs” First

Did you know how fresh herbs make your foods heart-healthy when you use them instead of sugar, salt, and trans fats. These herbs can combine perfectly with nuts, berries and even coffee form a global approach to heart-wise eating. Lots of papers recommend that there are many way ways to fight high blood pressure, heart disease, high cholesterol,  stroke, and diabetes that included with herbs.

The fact that these fresh herbs like rosemary, thyme, sage, and oregano  contain antioxidants that help fight the body’s free radicals.

Black Beans

Good news, if you are a fan of black bean, try to make them mild, tender black beans due to they are packed with heart-healthy nutrients including antioxidants, folate, magnesium (Mg), and fibre, which help control both blood sugar and cholesterol levels.

The fact that canned black beans are quick way to add them into your soups and salads. Rinse them first in order to remove extra sodium.

Photos by: webmd.com

Foods That Fight Free Radicals

Nuts And Grains

Have you ever tried to add these superfoods into your meals? Like whole wheat grain, Oatmeal, brown rice, in particular the wild rice, or nuts are also very good source for preventing the effects of free radicals due to these are rich in Vitamin E, which is the natural antioxidant not only prevents you from the body’s free radicals, but also neutralizes the molecules that have already affected to your health. In addition, other foods that rich of Vitamin E may also help repair DNA damage.

Spinach

This superfood is so wonderful and powerful carotenoid and antioxidant effects because it contains both beta-carotene and lutein. These compounds have strong anti-cancer properties. Additionally, they also have health benefits. Not only they lower the risk for stroke and heart disease but also they can treat hypertension.

Healthy Pickled Chicken Curry For Weight Loss

Healthy Pickled Chicken Curry For Weight Loss

Serves for 4

Preparation: 20 minutes

Cooking: 20 minutes

Calories about 346

Ingredients:


▪ 2 tbsp of garam masala

▪ 10 gloves of garlic, chopped

▪ 100ml olive oil

▪ 5 whole bird eye chillies

▪ 150g onions, thinly sliced

▪ 20g of ginger-garlic paste

▪ 2tbsp of tomato paste

▪ 2tbsp of lemon juice

▪ 500g of chicken thighs

▪ 200g of low-fat yoghurt

▪ 1 1/2 tbsp of sea salt

Directions:

1. Sauté the chopped garlic and garam masala in the olive oil. We use plenty of garlic because it improves your blood flow and lowers your bad cholesterol, too, combination with the healthy bacteria in the yoghurt is a magnifying the effect.

2. And then add bird eye chillies and sliced onions, after that saute them until it looks light brown, then fry them again with the ginger-garlic paste for 2 or 3 minutes.

3. Then add tomato paste with 100ml water, chicken, and lemon juice, then simmer. Season to make it tasty. Whisk in the yoghurt and then simmer gently for 10 minutes. Protein from chicken make you feel full longer.

Photo by:menshealth.co.uk

Calcium Target For Weight Loss

If you are aiming to lose your weight, then keep an eye on your calcium intake. A study shows that calcium can help to prevent fat absorption. How much do we need for a day? Doctor recommends 1,000mg a day. Here are some calcium-pack foods.

Black-eyed peas

We know that protein can help to lose your weight better than other foods, so by substituting crabs or meat with veggie protein is great way for weight loss plan. Like you can swap chicken breast for half and add 200g of boiled black-eyed peas to raise your calcium intake and count to 211mg.

Almonds

Almond is one of the most healthy superfoods, which are rich of high nutrients and vitamins. A new study from US shows that almond-eaters lost 50% more off their waists than non-nut eaters. A good fat in almond like monounsaturated fat makes them a fat-burner and a good source of calcium (Ca) as well.

Spinach Superfood For Best Health Benefits

Spinach

No doubt about it, why spinach is one of the most popular veggies addition to your dishes. You can add it to spicy curries, hot soups or mixed salads. It provides and contains an instant health boost benefits. This vegetable is also packed with nutrients and vitamins, which are over 80% of your recommended daily intake of manganese (Mg), over 375% of your vitamin A, 65% of your folate,  and over 1000% of your vitamin K. So this is a real superfood and ultimate leafy vegetable. That’s why it ranks among the world’s healthiest vegetables, in top 5 superfoods.

What’s more about spinach benefit, it lowers the rates of prostate cancer according to the Journal of the National Cancer Institute. Just try to get and eat fresh spinach: away from canning or tinning process foods due to its destroys almost all of the health benefits because of the hot cooking process and long keeping. In fact, you can buy from a supermarket daily. Good news, according to a recent study published in the Journal of Agricultural and Food Chemistry, they found that if it exposures to fluorescent lighting, this significantly increases spinach’s levels of vitamins C, K, E, and folate.

What It Is The Mediterranean Diet?

For years, the Mediterranean diet has long been considered one of the healthiest diets on the earth. And this is true and rightful.

For thousands of years, locals along the Mediterranean coast have enjoyed leisurely dining with a good wine, the delicious diet, and engaging in their regular activity. They don’t think of their eating habits as a good diet plan; it’s just simply a way of life that can lead to long, healthy lives with facing less chance of chronic disease.

Many years, lots of growing body of research continues to prove that eating a diets, which are rich in that superfoods and healthy fats is good for you. So after long study of many researches, the results showed thta a Mediterranean diet helps protect against metabolic syndrome, some types of cancer, the development of heart disease, obesity, diabetes type 2, Alzheimer’s disease, dementia, and also leads to a longer lifespan.

Therefore, in the past 10 years, the health benefits of a Mediterranean diet have been studied extensively and resulting in better science and more clinical evidence.

Dariush Mozaffarian, MD, DrPH at Harvard School of Public Health says “There are many health benefits and the strongest and also most profound evidence show that this is most powerful protection of cardiovascular disease and diabetes from those Mediterranean diets.”

Only eating healthy Mediterranean diets are not the main impact on health benefits alone. It is not only the whole package, but this may include their lifestyles of the people, who live along the Mediterranean.
Photo by:webmd.com

3 Reasons Why we love the Mediterranean Meal

1. It's Easy to Make.

In particular, Greek meals are normally small and easily assembled dishes called Mezzes. For your own meal, you should add these healthy foods, such as nuts, basil quinoa, cheese, olives, red bell pepper and eight layered Greek dip from WebMD.com. These healthy superfoods recipes contain healthy ingredients like beans, spices, and whole grains.

2. You Can Have Wine.

Mostly, many Mediterranean countries have meals with drinking wine. It is standard due to dining is often more leisurely and social in these areas. Not only a glass of wine may help you unwind at dinner, but also for women and men may offer heart health and longevity benefits. Particularly, red wine is the Mediterranean first choice and may be healthier than white ones. Unsweetened grape juice is fine for your healthy meals.

3. You Won't be Hungry.

Like roasted sweet potatoes and hummus, and lima bean spread slow digestion so that you will feel full longer. That’s why hunger's not a problem for you anymore. Nuts, olives, or cubes of low-fat cheese can strike your craving, too. Maybe you can try to eat feta and halloumi, which are lower in fat than cheddar but they are rich of nutrients and tasty.

Photos by:webmd.com

Perfect fat-burning spicy sauce

Burn your extra calories and add satisfying this spice to your healthy meal with this delicious, metabolism-raising hot sauce, Fiery vinegar. Try it this week!

Fiery vinegar

Good combination with grilled steaks or chips

Only 5 Calories per 2 tbsp.

Ingredients:

• 12 small chillies (Try Thai chillies)
• 1 1/2 pints white wine vinegar

Method:

1. Place Thai chillies in a large jar.
2. Boil vinegar pour it over the peppers; and then cool it down to room temperature.
3. Seal this mixture jar and store it at room temperature for 2 weeks, don’t forget to shake it occasionally.
4. Taste the infused vinegar. If it’s spicy enough, you can strain out the peppers. If it’s not, you can add more dried chillies and wait for another week before straining it again.
5. It’ll keep at room temperature in order to make a perfect metabolism-raising fiery vinegar.
6. Makes about 1 ½ pints for homemade gift.
   Photo by:menshealth.co.uk

Hangover-crushing Burrito Recipe

Try this in the morning after long night party!

Ingredients:

1. 1 sweet potato, cut into 2cm cubes
2. 4 coriander sprigs, leaves only
3. 50g feta cheese, crumbled
4. 8 cherry tomatoes, chopped
5. 1tbsp chopped red onion
6. A squeeze of lime

Direction:

• Roast the potato for 25 mins.
• Mix them up with chopped tomatoes, chopped red onion and lime juice.
• Lay 2cm cubes of potato on the lettuce.
• Spread 8 cherries chopped of tomato mix over the top, then the feta and coriander after all.
• That’s all guy….. and enjoy hangover breakfast.

Why hangover-crushing burrito?

No doubt about it guy, this healthy recipe is packed with the betacarotene and the vitamin A in the cheese, helps slow the destructive force of alcohol. Moreover, the vitamin C in the tomatoes and potassium (K) from the lime juice help you clean up your liver, too.

Photo by: menshealth.co.uk

Perfect Antioxidant Boost

A study shows that the combination between tomato and avocado supercharges your health benefits and slashes cholesterol in your blood system.

These superfoods are more than a perfect combination, but also they are rich of nutrients, antioxidants. When they combine together, those magical component compounds act like a perfect reaction that help to boost your health benefits. Due to these superfoods floods your body with active antioxidants.

New study from Ohio State University showed that the avocado’s cholesterol-cutting monounsaturated fats, which are a good fat, help the body absorb 15 times more of the tomato’s carotenoids, which is the red pigment. This is a good new because carotenoids in many colourful vegies and fruits are nature’s most potent cell-defenders. That means it’s helping you to slash your cancer risk and definitely reduce your risk of heart disease, too.

So if you’re going looking for food, which is packed with these superfoods, Mexican healthy foods are a good choice. Try these Mexican healthy recipes salsa and guacamole-laden burritos with impunity.

Photo by:menshealth.co.uk

Essential pre-workout snack

30 minutes before your workout training

Need a good snack? Here is one perfect recipe before your workout, try this “Peanut Butter on Apple.”

Certainly guy, this recipe swear by many gym vets. It doesn’t look like a good combination, but believe me, this is fantastic fuel for your gym training.

You will get a good mix of natural sugars from apple, and plus the protein and good fats from the peanut butter, which is a lower the snack's GI. Slower release of sugars into your bloodstream means you can keep going harder for longer workout. If you can eat this healthy food diet, you can keep your doctor away.

Moreover, according to research from the University of Virginia shows that peanut butter is rich of Vitamin E, which helps block the RSK proteins in our body. This protein can cause liver cirrhosis. SO….guy let put this recipe on your healthy diets.

Boost Your Energy With Tinned Tuna Recipes

Take 30g of protein daily doesn’t have to be boring anymore. The team of chefs and nutritionists, from Mens Health, picked up the perfect combination of tinned tuna recipes to make its taste better just 5 minutes.

Tuna for two

Good for: Energy boosters before workout

The oatcakes contain Low-GI carbs mean the protein’s soaked up slowly, keeping you fuelled for longer than other foods.

Ingredients:

• Tuna
• Oatcakes
• Jarred antipasti vegetables
• Goat’s cheese

As we know carbs in the oatcakes is the slow-releasing carbs, which is a perfect pre-workout or mid-afternoon snack to keep your energy drives.

How to make it:

• Make 3 layers up of oatcakes and each of it with slices of grilled veggies
• Put a spoonful of tuna and a crumbling of goat’s cheese.
• No chopping or cooking required guys.

Rainbow wrap

Good for: Instant immunity kick

According to Nutritional Science shows that pepper and cress combine together to make the most powerful antioxidant.

What you need:

• Wholewheat tortilla
• Tuna
• Sweetcorn
• Red pepper
• Watercress

Direction:

Wrap all ingredients at the ready. Load with tuna, sliced peppers, sweetcorn, and a handful of cress. It’s done for your immunity kick-start.

Red pepper is rich of vitamin C and the watercress is also help bursting with free-radical-fighting antioxidants. There is a decent dose of chlorophyll to aid your digestive system, too. Roll it up and eat on the move.

Turn Fat To Muscle

Do not try it hard to lose your weight! Or you can't shift those extra pounds? So try to turn fat to muscle with this nutrition plan.

Do it right

You may doubt about why your diets don’t work. Generally, diets fail for one of two reasons:

1. They are too restrictive about the kind of food you eat for your diet plan.
2. They leave you feeling hungry just 10 minutes later as you haven't eaten anything at all.

Experts say “If you want to cut extra calories, so get enough protein in your diet daily, about 25% of calories. If you get enough protein, protein makes you feel full and also helps you to build muscle, which increases your metabolism. In this case, making it easier to lose weight fast. A new study shows that high protein diet or pure protein are the best way to attack belly fat.

Secondly, you should get enough fat, about 30% of your calories. Due to fat helps you to feel fuller longer enough between meals, that means slowing your appetite. Some oily foods provide essential fatty acids needed for optimal your health. Definitely, fat makes you feel that you're eating real food, not starving you in the land of plenty. So most of all, if you get enough protein and fat daily, your total calorie intake should take care of itself.