10 Foods that aid in Weight Loss

Although cucumbers offer only modest nutritional benefits (a bit of vitamin C, A, and some fibre), this vegetable goes a long way in bulking up a salad, and it easily makes you feel full by ingesting little calories. Cucumbers are also great for if you have a craving for a crunchy snack.  Just slice them up with the skin on instead of reaching for those chips!

Grapefruit is a delicious and nutritious snack, breakfast side or salad topping. But researchers have also discovered that eating a grapefruit daily can help you lose weight.

Lentils are packed with fibre, folate and magnesium AND they are fat free.  They can be a great part to your healthy eating routine.  You can prepare them many ways and feel satisfied minus all the calories and saturated fat that comes with eating meat.

Oats and oatmeal are high in fibre, which helps you feel full – and satisfied – longer. Plus consumption of whole grains has been shown to aid in weight loss. For the best benefits, fill up on oatmeal for breakfast – try steel-cut oats if you’ve got the time, or instant oatmeal if you prefer to eat at work (just try to pick the sugar-free kinds and add your own sweeteners).

Foods with shells
If you LOVE to snack on salty foods, foods with their natural shells on can help you slow down and savour what you’re eating while curbing the craving. For instance, unsalted pistachio nuts, walnuts in the shell, peanuts, and edamame in the pod can help you curb your cravings for saltier, unhealthier junk food. Plus, you’re not as likely to overeat if you have to work for your reward.

Apples can help you satisfy sugar cravings for less calories. Whether eaten fresh as a mid-afternoon snack in the office or baked for dessert, these nutritional powerhouses will help fill you up and keep you slim.  Try slicing up your apple and sprinkling cinnamon on top – it’s delicious!  Seriously, now I’m here at work craving it.

What can I say about eggs?  They are very nutritious and they only have – on average – 70ish calories, 6-7grams of protein and they contain almost every single essential vitamin you need in a day.  They are affordable and part of a healthy weight loss plan.  I recommend boiling up eggs so you have hard-boiled eggs ready to go for a snack or as post workout fuel.

All nuts are healthy and loaded with good fats and other nutrients, but almonds are the one to go for when you’re trying to lose weight. They’re lower in calories and the protein and fat content will help keep cravings at ease.

Dark chocolate
Ok, hold on…. now when I see that chocolate is healthy for me I get excited.  But, then I remember… DARK CHOCOLATE. LOL.  Now, they are not low in calories OR low in fat.. however, dark chocolate still has to major things going for it. First, believe it or not – it’s very hard to eat large quantities of real, high-quality dark chocolate as compared to its milky sibling….mmmmmmm milk chocolate; and second, it’s very high in health-promoting antioxidants. It’s no diet food, but eating a few small squares to fight off a craving of a potentially much larger scarfing of, say, a piece of chocolate cake with icing, is well worth the modest calorie intake.

Vegetable soups
One of the biggest trends in weight loss research is the concept of calorie density – the idea is that your body pays more attention to the amount of space your food takes up in your stomach than it does to the amount of calories you’re consuming. So by eating lots of foods with a low calorie density, you’ll be satisfying your hunger for less. Vegetable soups (and we’re not talking cream of broccoli) are one great option – serve them as a starter or a light meal and just watch how quickly you feel full.  However WATCH YOUR SODIUM INTAKE.  If you’re going to eat soups – drink PLENTY of lemon water.. from REAL lemons.. not the concentrated lemon juice you find in the fancy lemon containers.

Source: http://www.canadianliving.com/health/nutrition/10_foods_that_will_help_you_lose_weight.php

Hope you all enjoyed this!

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Do Quick Fixes really work?

Quick-fix diet methods, like colonics, cleanses and fasting do more harm than good to your body — and can actually hurt your weight-loss efforts.

Whenever you see any type of get-skinny-fast diet or program, be wary  — there is NO quick road to weight loss!

No shortcuts, no secret pills, no magic potions — got it? Want to lose weight and keep it off? The only way to is to eat healthy foods, and exercise regularly.  TRUST ME!! I didn’t lose that 100lbs by fasting, or doing cleanses.  I got my ass to the gym and I ate real food.  Yes I know I worked within a weight loss company, but I did not use any of the pills to assist with my initial weight loss.  I was dedicated and motivated to lose that weight.

I know many of you already know quick fixes don’t work, but that doesn’t stop individuals from wondering all the time whether certain trendy cleanses and colonics really work. While cleanses or colonics may be necessary for medical reasons (testing foods to find an allergy, surgical procedure, etc.), there is absolutely no reason you should treat these methods as beneficial to weight-loss. Here’s why:

No medical research shows that there are any health benefits or true weight loss from colonics. The only weight loss that colonics promote is from the removal of fluid and waste from your bowels. Claims that colonics help to detoxify your body and restore your colon’s health are complete crap. No pun intended. Here’s the thing: Your digestive system and bowels naturally eliminate waste material and bacteria — you don’t need a colonic to do this! Not only do colonics fail to help your weight-loss efforts, but they can have negative side effects. Colonics have been shown to create electrolyte imbalances, which can result in nausea, vomiting, bloating and muscle cramps. Unless your doctor schedules you for a colonic for medical reasons, I would avoid getting one — and save the $55 to $95 per treatment cost too.

“Fasting cleanses” do more harm to your body than good. The term cleanse makes me laugh, because the only thing that detoxes your body is clean eating, nutrients that support your liver and kidneys and water. Stop eating processed crap and start eating whole, real foods. Thinking that drinking a concoction of lemon, syrup and cayenne pepper or drinking salt water and laxative tea, like the Master Cleanse, will “detoxify” your body and create permanent weight loss is completely inaccurate. Sure, doing cleanses can make you lose weight quick but in a month they put that weight back on. You starve your body for a period of time, and then when you start eating again, you put all that weight back on — and then some. You’re screwing with your metabolism to boot and that’s dangerous.  So STOP IT.

Fasting will destroy your metabolism. From a biochemical perspective, fasting throws your body into starvation mode. When you don’t provide your body with nutrients, it sends signals that you are now in starvation mode. Which means your body releases hormones that will slow down your metabolism, cannibalize your muscles, and store fat. The physiological facts: Since fat is needed for survival to insulate our bodies, we store it, but muscle is expendable. When you restrict nutrients to your body, your body will start to eat its own muscle tissue, and (double whammy) become more proficient at storing fat. The main point: Don’t fast, unless it’s for a religious purpose that you feel strongly about, and even then, be careful to only do it only for a short period of time.

There are no quick fixes when it comes to weight loss. The key to “cleansing” your body is drinking water and eating whole, real foods. Colonics, fasting cleanses, and fasting methods are just sending your body and your metabolism into starvation mode — which can create long-term negative side effects that aren’t worth the few pounds you initially lost.

Drink coffee?


Do you love caffeine as much as I do?  I must admit, I not only love coffee…I Love Energy drinks.  I KNOW!!! They are horrible for you.  I try to cover my tracks and ensure I drink the sugar free kind.  However, I know that no energy drinks are good for you.  ANYWHOO… I’m not talking about me..

So.. lets start off with the good things about caffeine.  I’ll give all of you coffee drinkers good news!!!  Caffeine in moderation IS a good thing.  Caffeine improves cognitive functions (What do I mean by that? Cognition is a group of mental processes that includes attention, memory, producing and understanding language, learning, reasoning, problem solving, and decision making.) Anywhoo… Caffeine also inhibits insulin resistance AND….some wonderful news.. it also speeds up your metabolism!! WAHOOO!!

However, you have to make sure you do not drink too much!! Too much caffeine can actually make us gain weight by burning out our adrenal glands and releasing stress hormones. For this reason, 400 milligrams (mg) a day should be the limit. (That’s the equivalent of one to two large cups of coffee, depending on how strongly it’s brewed.)  SO if you’re looking to watch your weight.. I would recommend not over doing it with the coffee.

Some sources of caffeine are better than others. Organic, filtered coffee (not doctored up with sugar, artificial sweeteners, or cream) is okay. Green tea is a better choice because it promotes fat oxidation and is believed to improve insulin sensitivity. Limit your intake of caffeinated beverages to one or two a day — and because caffeine is a diuretic, you should drink one glass of water for every caffeinated drink. Also, you should have your last caffeinated drink before noon so that it doesn’t interfere with your sleep.

So, are you drinking coffee just for the benefit of it’s fat-burning benefits?  I would highly recommend looking into Guarana.  What is that?  Well because of my experience with a certain weight loss company.. I know different products that assist with weight loss.  I always have friends and family asking me different things they can do/take to help with their weight loss journeys.  So what I do is research online about difference OTC products that they can purchase…

So…lets take a little look into Guarana.  First of all, you can ingest this product in pill form OR in a drink.. Guarana is a tropical plant native to the Amazon jungle. It contains caffeine, but instead of producing a sudden energy surge and quick drop-off, guarana is absorbed slowly and therefore produces a more moderate energy boost that escalates gradually. Try 5 mg of guarana per pound of body weight, and take it about 40 minutes before your workout.

So today, before you hit a Starbucks or Tim Hortons… remember don’t over-do it… It may just make you gain back the weight you’ve lost.

Have a wonderful Sunday. 🙂



Vulgar, but true :)







Whole Eggs – Good or Bad?

Jillian Michaels released an article about if you should or shouldn’t eat whole eggs – check it out below 🙂 ENJOY!!

The Truth: Not only are eggs a fantastic source of lean protein and heart-healthy omega-3 fatty acids, but they contain some pretty important nutrients.

One large egg has roughly 186 milligrams of cholesterol — all of which is found in the egg’s yolk. Since dietary cholesterol was once thought to be the major cause of unhealthy blood cholesterol, egg yolks have been demonized and health nuts stick to eating strictly egg whites. Now, don’t get me wrong — egg whites are a great, healthy source of protein, but there is definitely room for WHOLE eggs in a healthy diet. As long as you haven’t been advised otherwise by your doctor, you can enjoy the many nutritional benefits of a whole egg. So, yes, you can have an egg and eat the yolk too! Here are a few reasons why.

The real threat to high cholesterol is saturated and trans fats, not dietary cholesterol. Years ago, when scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol were thought to be the leading cause of unhealthy blood cholesterol. Now, 25 years later, scientists have come to the conclusion that cholesterol in food is not the true villain — saturated and trans fats have a much greater effect on blood cholesterol. Your body actually needs the cholesterol in meat and eggs to make testosterone, which helps to increase energy and helps to build more calorie-building muscle. In fact, one study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol). So banish the old notion that an egg, specifically the yolk, is hazardous to your health. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels — and one egg contains 185 milligrams of dietary cholesterol. (If you have a history of high cholesterol or heart disease in your family, though, you may want to consult your doctor about how to limit your cholesterol intake.)

Whole eggs are full of beneficial vitamins and minerals. Whole eggs are a nearly perfect food, with almost every essential vitamin and mineral our bodies need to function. It is one of the few natural food sources of vitamin D and contains 7 grams of high-quality protein. Whole eggs are also full of omega-3 fatty acids and deliver many of the B vitamins and nutrients — B6, B12, riboflavin, folate, and choline — that, in fact, are believed to help prevent heart disease. L-arginine, an amino acid found in eggs, are critical to the body’s production of protein and the release of growth hormones. Another amino acid found in eggs, leucine, also helps the body produce growth hormones as well as regulate blood sugar levels. The yolk itself contains most of these vitamins and minerals, plus half of its protein. When you eat only the egg whites, you’re missing out on all of these nutritional benefits and are getting only 3.5 grams, or half, of the protein.

It’s all in the preparation. If you’re frying your eggs in saturated-fat-laden butter and serving them with saturated-fat-laden bacon — they will have a negative impact on your cholesterol levels. Instead, heat olive oil on low heat in a cast-iron skillet to cook your egg the healthiest way. When cooking omelets, frittatas, or any other dish that involves a larger quantity of eggs, I like to use a mix of whole eggs with egg whites. The reason is that whole eggs do have a decent amount of fat. So, if you’re cooking something with more than two eggs, I recommend subbing in egg whites for some of the whole eggs.


The Bottom Line

Whole eggs are a power food packed with essential vitamins and minerals our bodies need — a majority of these vitamins and minerals are found in the egg yolk. Eating whole eggs in moderation is not bad for your health, but when making dishes with a large quantity of eggs, try to balance the count of whole eggs and egg whites.


Read the Fine Print on the Labels

Ever been told to “read the fine print” before signing a contract? It’s a warning to check for loop holes and problematic terms before committing to something, right?

Well, it’s a crummy fact of life but many things don’t come as advertised. Packaged foods are no exception. Many items that are billed as healthy on the front label, reveal another story when you check out the ingredients on the back.

Don’t be fooled by advertising. Avoid bad choices and be on the alert for these common food label traps:

  • Fat Free: Fat-free foods can be higher in carbs than their regular counterparts and may have almost as many calories. Fat-free cookies are a perfect example. Fat-free is not necessarily a better choice. Read your labels carefully.
  • Serving Size: If it seems too good to be true, then it probably is. You cannot use half a bottle of butter spray and still think you’re getting zero calories and zero grams of fat! It’s true that per serving it’s just that, but spray your entire bowl of popcorn and you’ve got way more calories and fat than you intended.
  • Trans fats: While you’re being smart looking at the packaging that says “trans fat-free,” check the ingredient list to see if it contains partially hydrogenated oil. You may think your meal is in the clear because of the outside packaging, and while it’s technically true if you only eat one serving, you’d be eating the nasty trans fat too if you’re going for more than one serving — something you’re supposed to avoid at all costs!

Be cautious and keep yourself informed!  You will spend a lot of time reading labels at first. It will get easier though — trust me. Once you’re familiar with a particular product’s label you’ll know if it’s a good choice in the future. Then you’ll be down to reading the labels on new products. Having said that, don’t assume that the products you buy every week will always be a good choice. Companies do change their product formulas, serving sizes, etc. So if a favourite product suddenly has a new look, read the back carefully.


What’s preventing you from losing the weight?

Lack of Exercise

I can’t tell you how many people just let exercise slide as they get older — then turn around and blame their lagging metabolism on their hormones. Yes, as we age, our hormones naturally shift in ways that encourage weight gain. But it’s just too easy to blame your protruding belly on your advancing years. The truth is, you probably haven’t been taking care of yourself! The more you eat clean, live clean, and work out, the better your hormone balance will be, and the healthier your metabolism will remain.

The first thing you should do is step on the treadmill. Exercise reduces weight-gain hormones like cortisol by releasing endorphins to combat stress, and it increases fat-burning hormones like testosterone, DHEA and growth hormone.  Not to mention, every pound of muscle burns three times more calories than every pound of fat does. You need exercise. Period.

Yo-yo Dieting

Some people go to crazy extremes to lose weight. They may cut out entire macronutrients, like carbs or fats. This type of dieting directly disrupts your hormone balance, sending survival messages to your body to store fat and slow your metabolism in case the state of famine persists.

Most “weight cyclers” — also known as yo-yo dieters — have been on diets all their lives. This up-and-down pattern makes each weight-loss attempt more frustrating than the one before — especially if you lost weight by starving your body. Starvation diets prompt your body to cannibalize your muscles for fuel. Without that muscle, your metabolism is slowed further, and your powerful metabolic thyroid hormones are lowered.

If you’re desperate to lose weight, you may figure that there’s no harm in consuming a measly 800 calories a day for a couple of weeks. But then what happens? After you return to what would be considered normal eating — roughly 1,600 to 2,000 calories a day — you’re toast! Your sensitivity to leptin (which plays a key role in regulating energy intake and expenditure, including appetite and hunger, metabolism, and behaviour) and your insulin has taken a hit. Your gherlin (a hormone produced mainly by P/D1 cells lining the fungus of the human stomach and epsilon cells of the pancreas that stimulates hunger. Ghrelin levels increase before meals and decrease after meals.) shot through the roof. And you wonder why the weight returns…

Processed Foods

Our 21st-century diet is composed primarily of corn, soy, and wheat — whether or not we ever recognize them on our plates. Just pick up a typical packaged food and check the ingredients list — you’re likely to find refined wheat flour, hydrolyzed soy protein, partially hydrogenated corn oil, and/or high-fructose corn syrup.

Food manufacturers add a whole shit load of chemicals to these incredibly cheap, incredibly bland ingredients to make them taste good. Some evidence even suggests that the food-science industry is tinkering around with your neurochemistry by throwing in addictive junk that makes you want to eat more — and more and more. Until the government decides to step in and keep the food industry from stocking the shelves with toxic processed foods, it’s up to you to protect yourself

Too Much Stress, Not Enough Sleep

Stress is like kryptonite for your hormones — just a bit can throw them entirely out of whack. Among other things, stress may lead to:

  • Leptin resistance
  • Insulin resistance
  • Lower estrogen in women
  • Lower testosterone in men
  • Lower levels of growth hormone
  • Higher cholesterol levels
  • Impaired thyroid hormone

Any one of these changes could slow your metabolism and cause you to gain weight. Add them together, and throw in all the behavioral responses that accompany stress — mindless snacking, not exercising, consuming too much caffeine or alcohol — and you can see that stress is a majorendocrine disruptor.

One of the biggest causes, as well as a symptom, of stress-induced hormonal upheaval occurs when people cut their hours of quality sleep. Studies have shown that when sleep is restricted for even a couple of nights in a row, your body’s levels of the satiety hormone leptin drop, and levels of the hunger hormone gherkin shoot up, along with your appetite for sweets, breads and pastas, and salty foods.

In a study of healthy people who were deprived for three days of the ability to reach deep sleep — the period in which most of the body’s growth hormone is released — the subjects’ ability to process sugar dropped by about 20 percent. In other words, they became insulin resistant in only 72 hours. The point is, you need your rest!

Pharmaceutical Overload

Drug companies have become very creative about selling people on new “lifestyle” diseases. Whether you’re sad, anxious, angry, or hyper — or have any other human feeling — they have a drug to “medicate” it away. In addition to the obvious hormone jostling caused by birth control pills and hormone replacement therapy, disruptions are produced by chemicals contained in many other pharmaceuticals. For example, a common class of antidepressants — selective serotonin reuptake inhibitors (SSRIs) — has been linked to higher rates of metabolic syndrome. And weight gain can be caused by diabetes medications, antihistamines, mood stabilizers, and steroid hormones. All these pharmaceuticals can seriously affect your hormonal health. Of course, some people are taking their medications for very good reasons, and sometimes the benefits outweigh the risks. Never stop taking the medicines you’ve been prescribed without first talking the matter over with your doctor — suddenly stopping some medications, such as steroids, is actually very dangerous. Your doctor can help you decide what’s truly necessary for you to take.

This is something I’ve been thinking of lately.  I have been thinking of talking to my doctor to wean myself off my antidepressants.  I feel that it’s not helping really.  Plus, since Ive changed medications… my appetite has been out of control.  And I know I’ve gained weight.  So who knows what’s going on with my body.

Certain herbs, vitamins, and other supplements can also have very powerful hormonal effects — especially when combined with any meds prescribed by your doctor. So if you don’t tell your doctor you’re taking them, you risk doing some real damage to your endocrine system.


Okay, here’s a no-brainer: Smoking is bad for you. But you probably never suspected some of the ways in which it’s bad. This destructive little habit affects a slew of endocrine glands — pituitary, thyroid, adrenals, testicles, and ovaries — in addition to the lungs, heart, brain, and, oh yeah, every other cell in your body.

To give you a breakdown of the metabolic risks, smoking helps cause insulin resistance and drives up your cortisol levels. It can make you infertile and throw your body into menopause years before your time. Smoking is also a huge risk factor for problems with your thyroid.

Think quitting will make you fat? I have news for you: Smoking fills your body with a number of pollutants that not only won’t help you lose weight but will make you fat. Seriously, people, just don’t do it.

A Super-sized Culture

The final factor on our list of hormone disruptors, and a reason that’s often cited for our society’s excess pounds, is the idea that more is good and bigger is better when it comes to food.

There’s no denying that we’re struggling with an environment that conspires to make and keep us fat. Restaurant portion sizes have increased 500 percent since the 1970s. On average, the typical American eats about 23 pounds of candy and drinks 35 gallons of regular pop a year. Add to these statistics remote controls, a few million TV channels, Internet addictions, longer commutes, extended workweeks, no sidewalks, drive-throughs, supersizing… and you can see why we’re a nation filled with overweight children and adults.

And this epidemic of “too much” isn’t just a harmless symptom of our supposedly greedy appetites. I want you to see this caloric excess as a highly profitable, corporately sanctioned endocrine disruptor every bit as disturbing as the pesticides and pharmaceuticals you’re putting into your body.

Look at overblown fast foods and huge portions as poisonous in and of themselves, and realize that by cutting back, you’re not depriving yourself — you’re sidestepping an enormous black hole of toxins in our environment. Toss the pop, keep reading about nutrition, and follow a diet that gets you to a place where your metabolism and hormones start working for you.

Come on guys! We can do this!  Let’s make 2014 the healthiest year yet!