On Eating Beef

Beef has important benefits because of its protein and iron content. You don’t need to deprive yourself of beef. But you should train yourself to eat in moderation. According to a study, two ounces of beef per day (about 57 grams or a little over half the size of deck of cards) is already considered high consumption. This has been correlated to the risk of developing colon cancer.

Here are some pointers to avoid unwanted weight gain:

Limit beef intake to a maximum of two servings per week. One serving of beef is equal to the size of a deck of cards (or 3.5 oz; 100g; 200 calories). A serving of fish or chicken without skin has way less calories of beef.

Choose lean parts of the beef like the eye round part and top sirloin. Aside from the exposed fat in beef, don’t forget that beef’s fat is intricately marbled in the tastiest cuts like rib-eye steaks, so trim off the visible fat by cutting the beef into pieces.

Cook beef the low-fat way by baking, roasting, grilling, steaming or even stewing. Stay away from deep-frying and adding extra butter or oil since it will only double the calories. Add more vegetables to your beef dishes so you’ll get fuller easily and avoid extra serving.

Combat Weight Loss ~ Use Cinnamon

Cinnamon is one of the oldest known spices.

Most recently, several studies have found that those individuals who regularly use cinnamon were better able to control their blood sugar levels throughout the day (diabetics and non diabetics alike). These same individuals also experienced a decrease in triglycerides, LDL cholesterol and total cholesterol.

Anything that will help you to better control your blood sugar levels and keep them balanced throughout the day will also help you to control your insulin levels. It is also one of the biggest contributors to NOT being able to lose fat.

Here are some delicious ways to get your daily dose of cinnamon:

1. Add cinnamon to your morning coffee.

2. Add ½ tsp of cinnamon or 1 cinnamon stick to 1 black tea bag.

3. Add cinnamon to hot cereal.

4. Cinnamon Toast.

5. Spice up your meals.

Link Between Fats and Weight

Fat is a necessary part of a healthy diet.

Only about 33 percent of our daily calories come from fat. Why the discrepancy? One possible reason is that people are exchanging fats for even more unhealthy alternatives, like calorie-rich, sugar-laden carbohydrates.

There's actually no proof that restricting fats in the diet improves weight loss or reduces heart disease risk. A major study by the Women's Health Initiative found no health benefit in women who followed a low-fat diet over those who didn't restrict their fats. And a Nurses' Health Study found no improvement in heart health or weight loss, probably because they were cutting out the protective good fats as well as bad fats.

The current recommendation is between three and nine servings of fats each day; most of these should come from good fats, with very little saturated fat and ideally no trans fat.

Relieve Muscle Soreness

Your perfect, grapefruit-shaped glutes aren't the only things suggesting you've been working hard. Your tired, creaky muscles are aching for a little attention too. Melt away muscle tension with a few good rubs and keep your pain from sidelining your workouts. Muscle creams are generally easily to find, and they soothe varying levels of soreness - even after just one application. Most work by boosting circulation enough to remove lactic acid, a buildup of muscular debris that occurs when you pump blood to your muscles faster than it flows back to your heart.

The way you apply muscle cream can mean the difference between straight-legging it to work like Frankenstein and striding out in heels. To start, slather the stuff on, then apply firm, even pressure, always styroking toward your heart. (For Legs, work from ankle to knee and repeat. For arms, stroke from elbow to shoulder and repeat).

Here are more tricks to maximize your muscle rub:

>>Calves. Start with your thumbs together behind the center of your calf and pull them apart toward the outside of your muscle, rubbing firmly in a circular motion.

>>Butt. After you appply the product, take a tennis ball and sit right on it, keeping it under one side of your glutes. Roll around to break up knots, pausing at extra sore spots for 15 to 30 seconds. Switch sides.

>>Arms. Wrap one hand around your arm and firmly stroke. Spend extra time on biceps and forearms, which tend to be sore from overuse. Using fingertip pads, rub in a circular motion.

>>Neck. First, lightly hold your head with both hands, fingers up, and place your thumbs at the base of your skull. Rub small circles with your thumbs all along the base. Next, place the fingertips of both hands right alongside the top of your spine, and firmly pull them down toward your shoulders, away from each other. Apply pressure using small, firm strokes with three fingers.

>>Lower back. Place your thumbs on either side of your spine, and pull down toward your hips with long, even strokes. Next focus on specific sore spots deeply circling your fingertips for 15 to 30 seconds. To finish, place thumbs on hips, fingers down, and rub fingers up in a circular motion, pulling your back muscles away from your spine.

Decoding Food Claims

Walk into any grocery store and you’ll find products boasting a wide range of health claims. Some foods are labeled “enriched” while others are labeled “organic” or “all-natural,” which is appealing to health-conscious consumers.

Be sure to read all the ingredients, regardless of what the label says. All healthy food products should use whole ingredients and not list any processed flours, additives, or added sugars, such as high fructose corn syrup. Take whole-wheat crackers, for example. The first ingredient listed on the box should be whole-wheat flour — not to be confused with wheat flour, which is a form of white flour.

Preparing meals using fresh whole foods and ingredients and limiting your use of packaged convenience foods. But chances are, you may be purchasing prepackaged foods from time to time. So to help you make the best food choices, here are the facts on some of the most common food claims:

EnrichedThe facts: “Enriched” means the nutrients that were originally in the food were lost during the refining process and have been replaced to make it more nutritious. Enriched foods don’t compensate for the natural nutrients and fiber that were lost during processing.Common examples: Breads and pastas that are enriched with B vitamins and iron

FortifiedThe facts: Foods that are “fortified” have nutrients added that were never present in the original product. Fortified foods still have their natural ingredients (they haven’t been stripped of nutrients during processing) and in most cases have added health benefits, such as vitamins. Fortified can also mean that the food must contain at least 10% more of the daily value for a particular nutrient, such as fiber, potassium, or antioxidants.Common examples: Cereals fortified with heart-healthy omega-3 fatty acids; margarine spreads, soy milk, and low-fat/nonfat milk with vitamins D and A

All-NaturalThe facts: Beware of foods labeled “all-natural” or “100% natural.” The FDA and USDA don’t regulate products with these claims. The labels “all-natural” and “100% natural” suggest that the foods are nutritious and wholesome, but they may contain hydrogenated oils and chemical preservatives, all of which are not natural ingredients. Foods that are “made from concentrate” are also not considered all-natural. However, the USDA recognizes poultry and other meat products labeled “all-natural” or “100% natural,” even if they have added chicken or beef broth.Common examples: Fruit juices, canned goods, and frozen meals

OrganicThe facts: All food products that have the “USDA Organic” seal must contain at least 95% organic ingredients. Products that have the “made with organic ingredients” label consist of at least 70% organic ingredients.Common examples: Cereals, milk, juices, fruits, vegetables, etc.

source: southbeachdiet

Blame Cravings?

Your inability to put on the brakes when you're chomping something yummy is about more than wimpy willpower. Evidence suggests that we evolved to crave fattening food. Our taste buds have special sets of receptors that pick up flavors associated with calorie-dense foods; even newborn babies are born with desire for sweet things.

Our hairy human ancestors were mostly herbivores- today they're known as vegans- and getting enough calories was a daily struggle. To avoid starving to death, they had to learn to recognize calorie-and-nutrient-dense foods by their taste and texture. As a result, we inherited a powerful hankering for anything sweet ( a sure sign of energy-boosting sugar) or fatty (a guarantee of precious calories).

Now that we're no longer digging up roots, picking berries, and casing woolly mammoths, calorie-dense foods are more curse than blessing. Further proof that Mother Nature is determined to foil your weighlt loss plans: Fat combined with salt or sugar gives your mouth the flavor of sugary, high-fat foods (like ice cream) and salty, high foods (like Doritos) are especially delectable. Seem depressing? Chin up-evlution may have stacked the deck, but ultimately you deal the cards.

Feel and Look Younger

Tomatoes. Lycopene, in red grapefruit, tomatoes, watermelon, and pink grapefruit, is a powerful weapon against free radicals. It has the ability to inhibit sun-induced aging and can neutralize free radicals. Fill your glass with tomato juice or V8 juice daily.

Tea. Catechins, found in green tea, dark chocolate, and red wine, are another antioxidant that packs a wallop. Have four to six cups of tea a day with lemon, which enhances the antioxidants’ activity in your cells.

Spinach. Lutein is found in spinach, kale, corn, and other vegetables. It has the ability to give additional antioxidant capacity to your skin and enhances skin hydration.

Water. Stay hydrated: Drink six to eight glasses of water a day. (And if you are drinking decaffeinated tea, that counts.) Caffeinated beverages can dehydrate you, which can contribute to dry, sallow-looking skin.