Anyone Else Want To Try A Cabbage Soup Diet?

A fad diet is a change in nutritional intake that does not account for adequate vitamins and minerals and often encourages the user to stop eating a particular food group altogether or eating only one or two particular foods.

The cabbage soup diet is one such diet that is advertised as suitable for short-term quick weight loss and not suitable for long-term. Most people find that they lose weight quickly while eating as much fruit and vegetables as well as cabbage soup that they want all day long. It is supposed to be used for only the first seven days of any diet and most recommend that it should never be used any longer.

Individuals who have tried the cabbage soup diet report that soup tastes very bland and the food for that week does not satisfy them. They may not feel hungry, but they do not feel satisfied. Many also report feeling lightheaded, weak and suffering from decreased concentration because of the significantly reduced caloric intake which negatively impacts the ability of the body to function appropriately.

The cabbage soup diet is not underwritten by Mayo Clinic or the Sacred Heart Hospital diet and is not similar to either. Proponents of the cabbage soup diet believe that followers like this particular means of losing weight because they do not get discouraged in that first week and see results very quickly. However, these results are short lived and last only as long as the individual continues to eat a reduced calorie diet, or burns more than they eat.

Proponents also recommend that individuals take a good multivitamin tablet with the reduced calorie diet in order to help the body receive as many vitamins and minerals as it can. The diet should only last seven days and should never last more than that in the individuals are required to eat as much of the soup as they can.

Different versions of this very caloric restricted diet have been floating around for several decades. The diet was originally written by an anonymous author and has survived. The plan promises individuals will lose 10 pounds a week if they restrict themselves to the foods listed on the diet plan. And, while the individuals are encouraged to eat as much as they want to, the amount of food does not equate to enough calories to adequately feed the brain and muscles.

The science behind the cabbage soup diet is that individuals should find enough satisfaction in eating cabbage soup to sustain a very low calorie diet for about a week. Unfortunately, the weight that it has lost is mostly fluid and not fat.

One pound of body fat is equal to 3500 calories. In a ten day period of time, to lose 10 pounds, a person would have to have a negative calorie balance of 3500 calories per day. The basal metabolic rate, or number of calories a person needs without any exercise to survive, will range between 1200 and 2000 calories depending upon the age, sex and muscle mass. This said, in order to actually lose 10 pounds of fat, a person would have to eat 500 calories and burn off 2500 calories in exercise each day. That equation would quickly earn an individual a bed in the emergency room.

Dietitians and other nutritional experts believe that any diet under 1200 calories per day is unsafe unless you are under the care of a physician. It is impossible to get all the nutrients required by the body and to satisfy hunger with so few calories. By only providing a skeleton of the nourishment that the body needs each day people will begin to feel the effects and suffer side effects which can include nausea, vomiting, fatigue, decreased ability to concentrate and dizziness. Individuals who also have pre-existing underlying medical conditions can also significantly impact the way in which their body is functioning.

The American Dietetic Association called the cabbage food diet a monotonous, short-term fix that results in weight loss that is primarily water. It may also perpetuate feelings of failure for most individuals who are chronic dieters because although they experience a quick weight loss in the first week most individuals will regain that weight in the following week or two when they go back to eating normally.

Registered dietitians urged individuals who are interested in losing weight to find a well-balanced nutritionally sound plan that helps down to decrease calories and increased caloric burn, all of which leads to weight loss. By incorporating a program that has all the components of a healthy lifestyle and includes regular physical activity individuals are able to him achieve long-term weight loss and a healthy and satisfying lifestyle.

By J Russell Hart

Which Nutrisystem Frozen Items Are Best Right Now?

I think it's pretty well accepted that Nutrisystem's frozen select line offers some of the best foods on the Nutrisystem menu. But, one of the benefits of upgrading to the select line is that you get to hand pick your own foods. People often wonder which foods they will like and which are the best.

I can and will tell you which select foods I like best in each category. I'll list what I believe are the top three.

The Best Frozen Breakfasts On Nutrisystem (The Top 3) There are a lot of nice frozen breakfast options, including french toast, pancakes, waffles, omelets, and breakfast sandwiches. Here are my top three:

1. The waffles. These taste very close to the frozen kind you ate as a kid. But they are diet friendly. Obviously, they are healthier for you than the kid version, but they taste just as good and they are rated a perfect five stars.

2. I also like the turkey egg sandwich. This taste a little like a restaurant egg muffin, but obviously it is turkey instead of pork sausage.

3. The third item on my list is the cinnamon roll simply because it taste so far away from diet food. Who would ever think you could have a cream cheese frosting topped cinnamon roll on a diet?

Here are what I think are the top frozen Nutrisystem lunches.

1. The hamburger: Here's another food that many people believe that you can't have on a diet. You might suppose that this is going to be a skimpy little patty where you can barely taste the meat. It's isn't. As far as hamburgers go, it's pretty thick and juicy - which is probably why its rated a nearly perfect five stars.

2. The four cheese melt: This reminds me a little of a hot pocket. It's basically tomato sauce and cheese melted into a bread crust. It's crispy outside but gooey and cheesy inside. It's fabulous.

3. The beef, cheese, and bean burrito: I love bean burritos. I love taco bell's bean burrito and Amy's frozen one. This is a nice option also and I like the addition of the rice because it makes it a lot more filling. And I love the fact that it contains both beef and beans. There's also a little spice to this with the addition of green chiles.

The Best Three Nutrisystem Frozen Dinners:

1. Broccoli and cheese stuffed chicken breast: This is a very tasty and elegant dinner. It looks pretty fancy. When you cut into the chicken, you see that it's been stuffed with broccoli, cheese, garlic, and rosemary. I'm not a huge fan of broccoli most of the time, but this dish is very good and one of my favorites.

2. The Italian sausage and turkey pizza: The fact that you get to have pizza on a diet is great. But this is a good pizza, with crispy, non cardboard crust and an ample amount of cheese.

3. Salisbury steak with macaroni and cheese: I will admit that when I was a little girl, I used to love the frozen version of Salisbury steak that had the little apple pie that came with it. This version is even better and as a bonus it's paired with macaroni and cheese.

The Best Nutrisystem Select Desserts And Snacks.

1. The ice cream sandwich: I love the combination of the soft vanilla ice cream with the crunchy chocolate cookie. It's hard not to like ice cream held together by a cookie sandwich.

2. The chocolate cupcake: You might see a chocolate theme here, but if having a chocolate cupcake isn't good enough, there's frosting on top of this also. It's very yummy.

3. The whole grain soft pretzel: You know how you get those big pretzels are sporting events? This pretzel is a lot like those. Although this is made with whole wheat flour for a nutritional boost, it still taste very good, especially with a little mustard.

By Ava Alderman

Alkaline Diets for Relief From Cramps and Itches

Alkaline diets have increased in popularity over the past few months as it helps maintain and balance the body's natural pH (potential hydrogen) ratio. The food and drinks we consume everyday release into the bloodstream in an alkaline or acidic base while the blood, saliva and urine chemistry work to maintain a slightly alkaline regulation.

The ideal body pH level is between 7.33 and 7.4. By maintaining the body in this range, the body is protected from bacterial, fungal and viral invasions. Once the pH level becomes acidic, the body borrows from internal alkalinity sources like potassium, sodium, calcium or magnesium to maintain the body's pH level. Many people suffer from acidity because of pH imbalances, which is why they start following alkaline diets.

Possible damage

Most of today's diets are acidic in nature and this imbalance causes both short and long-term damage to the system. While some bodies continue with this undetected condition for years, the body gets damaged as its intelligence tries to maintain pH levels with its available resources.

Plaque is the first consequence of acidity and ranges from plaque on the teeth to plaque in the arteries. Acidity also leads to yeast and Candida colonies that grow and expand in the system.

While these infections first appear in the digestive tract, it moves through the intestine into the blood stream to eventually rupture at any body part with lots of consequences. Excessive alkalinity also triggers problems like hive-like itching, sore muscles and joints, drowsiness, cramping and indigestion.

How an alkaline diet helps

An alkaline diet however helps provide a protective shield from all this. This diet consists of legumes, fresh vegetables, tubers, grains, roots and nuts. Though fruits are permitted, it should not be eaten in excess as its glutinous nature gets processed as any sugar.

This is the reason why fruits should be either cooked before eating, eaten on its own or eaten before heavy meals. Fruits should not be eaten after a heavy meal as it ends up fermented and acidic in the body and trigger gas and other digestive complications.

Foods to avoid

The best rule to follow for an alkaline diet is to avoid yeast, sugar and any processed or fermented foods. Chemical foods like NutraSweet, Equal and any form of aspartame should be avoided as they are very acid forming. As antibiotics also create an acidic environment, they should be followed by a course of probiotics to help replenish and rebalance the system.

On starting an alkaline diet, you will notice that you crave for sugar. This happens because yeast dies without any sugar to thrive on. Moreover, as yeast is not fed, you start experiencing flu-like symptoms. This is part of the withdrawal symptoms and lasts for a few days to weeks, to subside with time.

While conventional medicine does not endorse the benefits of alkaline diets, this diet does help prevent kidney stones, degeneration of muscle tone and osteoporosis. However people suffering from chronic kidney failure should start the diet only after consulting a physician.

By Felix G 

8 Facts You Need To Know About The Top Vegetarian Diet Myths

Probably the healthiest eating pattern you can follow is that of a vegetarian or vegan. However, people (especially meat eaters) or individuals who tend to like fast food often classify vegetarians, or those who practice the lifestyle, as being frail in frame or anemic.

However, those are just two of the "myth-conceptions" that are perceived by people who are not accustomed to eating vegetarian or vegan cuisine. In fact, many of the vegetables and fruits that are featured in vegetarian menu plans are nutrition-rich and low in calories.

Plant diets offer elite nutrition and a great boon in health effects, such as lower risks for heart disease, cancer, and type 2 diabetes. The Adventist Health Study 2 showed that vegans weigh an average of 30 pounds less than meat eaters do. Eating from the earth has great benefits, and it is important to know the facts and ignore the rumors.

The following myths and facts should assist you in debunking some of the "myth-conceptions" associated with a vegetarian or vegan diet.

Myth 1: Vegetarian Diets Lack Iron, So Vegetarians, And Vegans Are Often Anemic

Fact: The vegetarian or vegan diet features such iron-rich, anemic-unfriendly foods as mushrooms, dried apricots, dark green leafy vegetables, beans, and peas.

Myth 2: Vegetarians Do Not Get Enough Protein

Fact: Many vegan foods, such as beans, and whole grains provide ample protein.

Myth 3: You Cannot Follow a Vegetarian Diet When You are Pregnant

Fact: Pregnant women find a vegetarian diet the best way to provide nutrition for their unborn baby and lose any extra pounds after giving birth. Not only do fruits, legumes, grains, and vegetables provide plenty in the way of iron and calcium, they also supply fiber, which cuts down on the digestive discomfort associated with pregnancy.

Myth 4: You Cannot Follow a Vegetarian Diet if You are Involved in Sports

Fact: Many athletes successfully follow a vegetarian diet and obtain quality protein for muscles from foods such as beans, grains, tempeh and soy products, which provide just as much protein as animal products.

Other foods that increase endurance and keep athletes lean and mean include peanuts, walnuts, pistachios, raisins, cheese, eggs, sesame, sunflower, and pumpkin seeds, black beans, lentils, and chickpeas. Quinoa is an excellent source of nutrition and protein.

Myth 5: It's Hard to Get Kids to Follow a Vegetarian or Vegan Diet

Fact: Some of the foods that are featured in vegetarian or vegan fare includes peanut butter, popcorn, and a variety of delicious fruits, such as strawberries, mulberries, kiwi, grapes, apples, oranges, and pears. Tacos, wraps, and smoothies are vegan and vegetarian foods that are tasty and nutritional. Most kids will not turn down these healthful and delicious foods.

Myth 6: Switching to Vegan or Vegetarian Eating is Difficult

Fact: You don't have to make a significant switch to a vegetarian or vegan lifestyle as adapting to one can, in time, become quite easy. Make a few changes to begin, and then keep adding until animal products are completely eliminated.

For example, you might try making tacos with black beans instead of meat. You can eliminate meat or chicken from stir-fry. Progressive changes will help you make a switch that is as successful as it is healthful. Mushrooms are hearty and make a great main dish. Veggie burgers, tofu sausage, Tempeh bacon are all tasty vegetarian foods.

Myth 7: Vegetarians Do Not Like To Use Any Animal-based Products

Fact: Vegetarians are simply avoiding meat to eat more healthily. They often do not mind using such animal by-products as wool or leather. Vegans, on the other hand, usually have given up both meat and animal derivatives. Generally, vegans do not support the use or consumption of any animal-derived products, including, honey, and wool, silk and leather. Veganism is more of a philosophy than a diet.

Myth 8: Vegetarians and Vegans Often Need to Include Supplements in their Diet

Fact: The only supplement that is needed to support a vegan diet is B-12, which is found only in red meat, fish, dairy, and eggs. Otherwise, vegetarians and vegans get plenty in the way of all the required vitamins (B-grouping, A, E, C) through grains, vegetables, legumes, and fruits. Many vegetarian and vegan foods are also rich in iron and calcium.

By J Russell Hart 

The 500 Calorie Diet

The 500 Calorie Diet is a great way to lose weight quickly without the need for exercise! Both men and women have received results by participating in this diet. Although this diet is not meant to be done long term, it is a great short term solution for weight loss. The 500 Calorie Diet is just what it says, you limit yourself in consuming only 500 calories daily. While consuming just 500 calories a day, your body goes under a calorie deficit. A calorie deficit is when you burn more calories than you consume in a day. There are plenty of low calorie foods that you can eat normal portioned meals of the right low calorie foods to achieve this.

We will discuss this more in our Meals section. What if I go over 500 calories, will I still lose weight? You do not have to consume exactly 500 calories. Although we would not suggest consuming less, consuming more calories is fine as long as you are still creating a calorie deficit. For example, Monday and Tuesday you are not very active and consume 500 calories. Wednesday you consume 800 calories but you went for a mile walk. In this situation you still would be losing weight, and a good amount too!

Steps For Success

1. Consult your doctor.

Low calorie diets are not for everyone. It is important to get your doctor's opinion before starting any new diet.

2. Set a goal weight.

Setting and meeting your goal helps you to not get carried away with your weight loss. The 500 Calorie Diet is perfect for dropping a few pounds a week before a special event such as, vacation or a wedding.

3. Develop a meal plan

Developing a meal plan is quite easy after you know what foods to cut out. Limiting yourself to only eating low calorie forms of meat such as chicken and fish allow you to eat more for your 500 calorie daily ration. Other quick low calorie meals include, meal replacement/protein bars, meal replacement shakes, and Healthy Choice/Lean Cuisine frozen dinners. All of which you can have a whole meal for right about 200 calories.

4. Take a break/ Reward yourself

So you have done The 500 Calorie Diet for a whole week and you dropped 10 pounds. Great! Have a cupcake, a cheeseburger, some ice cream. It is important to reward yourself and not be miserable while you are on a diet. Having a cheat day never hurt anyone!

By Josh Krok

What's Your Diet Personality? 3 Questions To Ask

Have you been struggling to lose weight? Frustrated by your lack of results?

Did you know the problem might not be you OR the diet? It might be a bad fit between your diet "personality" and the diet you're following.

Diets are like shoes - some fit a bit too wide, some are too narrow in the toe and others, to quote from Goldilocks, are just right.

A well fitting pair of shoes are worth their weight in gold (a fact that will become even clearer to you as you get older, ladies).

Diet Personality

And just like shoes, a well-fitting diet is also worth its weight in gold. A well-fitting diet makes weight loss easy, gives you energy and gets you excited about your new, healthier slimmer body.

So how can you find the right fit for your diet personality? Here are 3 questions to ask yourself to find the right fit for you.

How Much Time Do You Want To Give Your Diet/Food/Preparation?

Are you someone who loves to spend time in the kitchen? Do you love shopping for fresh ingredients and then spending a few hours experimenting over a hot stove?

If so, then you're probably more of a do-it-yourselfer. You may need to read about a certain diet philosophy (like the paleo diet or a raw diet or a vegan diet for example) and then teach yourself how to cook delicious meals to fit that diet.

However if you're someone who absolutely loathes cooking - or just doesn't have time to shop for all the different ingredients - then you may do better with a pre-made diet.

For example, you may want to try a diet delivery service, or even a meal replacement diet where everything is done for you.

Then you can grab your meals and go get on with your life as you lose weight.

Do You Suffer From Diet Trauma?

This is something a lot of us ladies suffer from unfortunately - years of diet-induced trauma has made us loathe the very idea of deprivation and carrot sticks for dinner.

We don't want to diet because we picture weeks of living on cardboard-tasting food with nary a crumb of anything remotely delicious.

If that's you then you need to go with a diet plan that lets you have treats - whatever those treats may be for you.

For example, I know a lady who absolutely cannot live without chocolate every day. There are several diet plans for that.

Another friend of mine just refuses to live without her glass of wine - there's a plan for that too.

And perhaps you just don't want to eat one meal that tastes remotely like a diet meal (high diet trauma). So maybe a gourmet fresh meal delivery service can alleviate your pain there.

The bottom line is that we think diets mean deprivation - so we start out already defeated. Don't be defeated, be strategic.

And build in luxury and pampering to your weight loss plan before you start.

How Much Weight Do You Want To Lose and How Fast?

There's always a tradeoff between calories and fast weight loss. For example, a meal replacement diet may run about 1200 calories a day - and you lose weight very fast. But the food is not on the gourmet side if you know what I mean (protein bars and shakes, soups, oatmeals, etc.)

Whereas a regular diet plan where you prepare full meals - or have them prepared for you - may run 1500 - 1600 calories a day. So you'll lose weight, but at a slower pace. But the food will taste better.

So what are you willing to give up to reach your goal in your desired time frame?

For some people they need to lose weight as fast as possible. So they are OK with making a few sacrifices here or there.

Other people value a slow and steady pace - so they have time to get used to the change in food habits, portions etc. So it depends again on your personality.

So those are 3 questions to ask yourself to give an idea of your unique diet personality. The good news is that you have a lot of diet options out there today to fit your needs. So go forth and find the most well-fitting, effective weight loss plan for you!

By Karen Johnston 

10 Verastile Vegan Staple Foods

10 Verastile Vegan Staple Foods

Living la vida vegan has so many health benefits. You burn fat, you lose weight until you return to your unique and healthy weight. Your skin and hair become stronger and younger looking, and your heart is healthier. Your mind is quicker, your immunity system is boosted so you fight infection and disease, and your entire body looks and feels better. Keep the following 10 vegan staples in your plant-based pantry and you ensure all of those health benefits are delivered with every meal.

1 - Avocados - You actually need to get fat in your diet, and the avocado provides high levels of healthy fat. It can be eaten raw or cooked, made into guacamole or other flavorful pastes, and low-cost accompanies its delicious taste and versatility.

2 - Nuts, nuts and more nuts - Put simply, vegans are nuts about nuts. Like most of the other foods on this list, nuts are super versatile and super healthy. They add healthy fat and protein to every meal.

3 - Apple cider vinegar - This healthy vinegar can be used as the base of a delicious, nutritious salad dressing. You can also combine it with nondairy milk to create a tasty alternative to buttermilk.

4 - Extra virgin olive oil - A recent report shows that extra virgin olive oil is not always that. Make sure you choose a brand that bears the seal of the California Olive Oil Council, International Olive Oil Council or Australia Olive Association. You can also look for PDO, POD or PGI certification, meaning the destination of origin has been validated. An extremely versatile vegan staple.

5 - Maple syrup - Hey, you've got to get your sweetener somewhere, and it's hard to beat the sweet maple syrup and its many uses in the vegan food pantry.

6 - Sriracha - Yummy, hot, spicy and vegan. That about says it all.

7 - Onions - If you want to make an argument that the onion delivers the most attractive combination of low-cost and extreme versatility for vegan cooking, I would probably agree with you.

8 - Garlic - Just like the inexpensive onion, garlic adds a healthy, low-calorie "kick" to literally hundreds of vegan eating possibilities.

9 - Carrots - Great for keeping your eyes healthy, the humble carrot also helps prevent cancer, slows down aging, makes your skin stronger and younger looking, detoxes your body and lowers your risk of stroke.

10 - Kale, spinach, chard and other leafy dark greens - The list of enzymes, healthy minerals, phytonutrients and immunity boosting marvels in these dark green leafy vegetables would fill an entire page. Cooked, eaten raw, in a smoothie, juice or salad, or on a sandwich, leafy dark greens are versatile, healthy and tasty.

By J Russell Hart

Which Is The Best Diet

Despite the claims of an overwhelming number of diets, it is not surprising that when they are tried and found wanting, there is no choice but to eat what mother nature serves you. For natural foods are indisputably anti-inflammatory, fat burning, energy boosting and naturally diuretic. Why aren't other diet foods?

Dukan Diet

Firstly, the Dr Dukan diet supports a high intake of proteins, which is rather hard on your wallet since

animal proteins are pretty costly. Why not consider plant proteins which are cheaper, equally sustaining and multifarious in range.

For example, for vegetable proteins, there are the avocado, broccoli, spinach, kale, peas and sweet potatoes. Legume proteins include lentils and beans, nuts and seed while grain proteins can be found in quinoa, amaranth, bulgur, brown rice, wheat germ and oat bran. Moreover, eating too much protein can cause liver and heart problems, as well as weight gain.

Further, the Dukan diet sets a limit to high sugar foods On the contrary, in a plant-based diet, there are intelligent nutrients that willregulate your blood sugar. These foods include wholegrain breads and cereals, brown rice, legumes, fruit and vegetables.

Dorm Diet

In the case of taking supplements by college students following the Dorm Room Diet, pointing out the difference between a synthetic and a natural product, is most judicious.

For instance, Jerome Rodale, taking the example of vitamin c, explained that the man-made pure ascorbic acid cannot be compared to the more balanced natural product packed with other vitamins and minerals for curative effects. Whole foods like citrus fruits, dark green leafy vegetables, guavas and papayas are always superior to those of the coal tar variety.

Paleo Diet

A paleo meal plan does not make room for grains and instead, relies heavily on 'safe starches' like sweet potatoes, pumpkins, yams and nuts. This is tantamount to eliminating a great food source as rice, quinoa and millet can help balance your body's pH balance.

Further, grains are protected from all kinds of poison sprays by their husks, making them relatively safe foods to eat. For instance, the corn is protected by its sheath while the brown rice has minimal chemical exposure.

Raw Rood Diet

In addition, the raw food diet upholds the belief that healthiest foods are uncooked foods. However, the truth is that some vegetables are more digestible if cooked. Also, juicing fruits in the raw food diet will remove the fibers so much needed in digestion.

Alkaline Diet

Abounding with alkalizing foods.the Chinese plant-based diet is never lacking in tofu, onions, garlic, ginger, root tubers, cruciferous vegetables and leafy greens. However it is nicely balanced by including acid-producing foods like rice and oats, pastas and breads. Nevertheless, eating too many alkalizing foods will affect your health in the long run.

Cambridge Diet

To weight watchers, the Cambridge diet claims of quick weight loss is music to their ears. Totally banking on nutritionally balanced snack bars, porridges, soups, and shakes, the dieter does not have to look for any other source of nutrition.

But would not the missing raw food factor be the cause of fatigue, and bad breath; while a lack of fiber, constipation? Worse still, missing valuable grains like oats; and fruits like bananas is no cure for insomnia. Certainly, nothing beats eating whole foods and all their wonderful life-giving vitamins and minerals.

As for the Cheater's diet, it makes no bones about cheat days on which you are allowed to eat and drink absolutely anything however unhealthy it may be for you. This strange phenomenon is called binge eating, an idea which is foreign to a plant-based diet, where you can fill up on many whole foods like the pumpkin, avocado, beans, apples and oatmeal, without piling on the pounds.

Underlying the Fasting Diet is the practice of detoxifying your body and reversing disease. Well, most whole foods detoxify as well as nourish your body so naturally that it escapes your attention. In fact, your body will detoxify itself when given enough water and fiber.

Oh, for the want of a rhyme, while it goes, 'Oh, what a riot, Blubber's on a diet!'

Feeding plants leads naturally to an interest in trees; just as wholesome home feeding, to whole foods, natural remedies and a plant-based diet. This briefly encapsulates the natural world of Kez Sze, author, publisher and researcher.

By Kez Sze 

Transactional VsTransformational

Many undertakings fall under the category of either transactional or transformational. Transactional jobs or life changes require work and effort in a business sense. One might move one list of tasks into another file or transfer them to a new person. A business might exchange one item for another, such as Bread A is no longer popular because Bread B has taken over, and so inventory is reduced and eliminated and Bread B finds itself prominently displayed on the shelf. Know, of course, that the word "Bread" can be replaced by an action that a business or organization plans to assume. You might find List, Budget Item, Computer Basis, or Institutional Change in the slot and know that A is being exchanged for B or C or Z.

Transformational action, however, requires internal, mental change as well as external change. It is not as simple as getting rid of a trouble spot by swapping it for something new, improved, or different. Transforming necessitates examination and study, uncovering and defining long-term versus short-term effects and expectations, and informing team members and yourself of these desired outcomes. To transform requires conversion and alterations and perhaps even a complete makeover, a do-over sort of situation without doing the exact same thing again.

Many people look at diet through the lens of transaction. They believe that by tossing out A (dessert) and replacing it with B (vegetables) all will be well. While the sugary intake reduction may have fantastic initial results, in the long-term, diet requires more than just tossing out the bad. It requires a transformation in thinking. If I love chocolate, and I do mean love chocolate, and then decide that for dieting purposes I will eliminate it forever, I probably will not be happy or feel satisfied. I may become disgruntled and crabby and take it out on the nearest bystander. My anger will escalate all for the dreamy taste of a succulent, chocolaty bite, and then my resolution to eat more healthily with a focus on vegetables will fill me to the brim with angst and my transactional choice will be jettisoned and my poor eating habits will resume.

Imagine instead, a scene where I utilize transformational thinking. Instead of anger over my lack of chocolate I will simple cut back to a reasonable amount. One bite of deliciousness never destroyed a soul and so I will transform my thinking, enjoying the yummy luxury of fresh veggies followed by a delectable bite of chocolate. I will transform my anger feelings into those of satisfaction: a good deed deserves a good reward. Voila, I feel better already.

Along with the veggie/chocolate exchange, I need to rework my attitude. How important is good health to me and what relationship does it play with my ideal weight, strength and physical condition, and my mental outlook? If my attitude indicates an "I don't really care" position, then all of the food swappings on earth will make no positive difference. If I believe, however, that watching my intake and wrapping it in layers of tasty, good-for-me eats are the best plan of action and offer the greatest potential results, I am ready for change. I am ready to transform.

By Gini Cunningham 

How To Start A Vegan Diet

Thinking about starting a vegan diet but not sure where to begin? A Vegan-based diet means that you don't eat animal products - meat, dairy, fish and even eggs.

For many people however, the thought of cutting out all dairy and meat can definitely be overwhelming - especially if you like to eat out and you're not a genius in the kitchen.

One option that works for many people is to start gradually. The following 8 tips will make the transition easier and smoother - so you're more likely to stick with the change:

How To Start A Vegan Diet

Start with Cutting out Red Meat

The first step needs to be fairly easy. And for many people that starts with cutting red meat (we're not as attached to it as we are to our cheese it seems).

Start by cutting out all pork, beef, lamb, and other red meat from your diet. Still allow yourself white meat like fish, chicken, and seafood.

You can also start trying meat-free versions of bacon and other meats that you can find in your local grocery or health food store, just to see which versions you like. When you begin feeling comfortable from not eating red meat, you can move to the next stage.

Chop the Chicken

Cut out the chicken - but still include seafood and fish like tuna, salmon, shrimp etc.

You can also start to try preparing some vegan meal recipes (you can find a lot online - and many times they are also reviewed by other vegans - so you can find the ones that REALLY taste good).

Cut out Seafood and Fish

By now, you're pretty much at the vegetarian stage - congratulations! Now it's time to cut the seafood and fish - but keep testing out other meat-alternatives like soy-based patties etc.

Your protein will also be coming from legumes such as lentils, chickpeas and black beans. There's also whole grains, vegetarian mince, vegetarian patties, some other meat-free products like the vegan bacon.

Bid Farewell to Cheese

OK, this might be the more painful part for many of us. We love our cheese. But there are cheese alternatives like rice cheese and soy cheese. You'll have to experiment here to find which kind of cheese works for you.

For example, I can't stand soy cheese - but there's a rice-based cheese I can buy at my grocery store that is fantastic - it even melts like real cheese!

Eliminate Eggs

This may also be a bit challenging - mainly because eggs are used in a lot of baked products and recipes.

But there are lots of egg-alternatives you can use in baking your goodies. Some people use gelatin-water mixes (which are OK for recipes using less than 3 eggs).

Other options include apple sauce and egg-replacement powders that you can often find at many specialty health food stores.

6. Cut out Cream and Butter

Again, this can be challenging since cream is often used in coffee - and butter is often used in recipes for baked goods.

But the good news is that there are great vegan alternatives. Coconut oil is an excellent replacement for butter in recipes (it's basically a 1:1 replacement ratio). You can also use olive oil if you're cooking dinner meals like stir-fry dishes.

And for cream there are some excellent non-dairy creamer-alternatives like soy milk, coconut milk (very thick and creamy) or even coconut butter.

Look around your grocery store as there are specially formulated non-dairy creamer options in the health food section. (Sometimes regular coconut milk or almond milk will separate in your coffee - these creamers won't separate in your coffee).

Letting Go of Milk

This may seem hard - but you have a LOT of options here so it's really not that bad (I actually found cheese to be much harder!).

Vegan alternatives to milk include rice milk, soy milk, coconut milk and nut milks like almond or cashew milk.

You can also use these milks to bake or cook with, eat them with your cereal, or you can simply drink them from a glass.

Finding The Best Vegan Recipes - and Restaurants

Good news - you are now completely vegan. But you still have to live your life without being chanined to your kitchen.

And you need to maintain a social life - which means eating out!

Now it's time to start finding more recipes that you love (so you can make them up to have on hand throughout the week). I usually pick one day like a Sunday and make all of my food for the week, freezing the meals that will be used towards the end of the week.

Also, start investigating what you can have at restaurants. Depending on your area, you may actually find a vegan restaurant or cafe.

Not sure what you can eat at a certain restaurant? Most places have their menus online so you can look up what's on the menu. You can also call ahead and ask what they might have that you could eat. Many restaurants are more than accommodating if you give them a heads up (they want your business after all).

So those are 8 steps on how to start a vegan diet without losing your mind. Some people like to go gradually.

However if you prefer to jump in with both feet, another option is to use a vegan meal delivery service for a month or two. This will assure that you'll eat delicious food (so the transition won't be so hard) and you can slowly learn the lifestyle at your own pace.

Going vegan can be challenging - but there are ways you can make it a lot easier. Hopefully these tips have helped. Before long you'll be feeling healthier and stronger! Good luck and here's to your health!

By Karen Johnston

Vegetables to Diet Minimise Inflammation

Inflammation

Inflammation is a normal part of the body's immune response; we need some of that, but in moderation. Although, when it gets out of control like in the case of rheumatoid arthritis, it can actually do damage to the body. Surprisingly, foods have a great role to play for our general health and the same applies when it comes to inflammation control. All of the good food from nature doesn't make one plant healthier than the other. Although food found in nature gives you a different way of good health. The secret in this is you should always strive to eat a variety of natures foods than having too much of the same.

The other types of foods that are high in unsaturated fats and sugars are known to spur inflammation. Because of this, they trigger over-activity in the immune system which results in fatigue and joint pain. This implies that adding anti inflammatory vegetables to your diet is much more than a passing fad and is a great reason why you should explore some of these natural remedies to inflammation.

Dark leafy greens

Research now indicates that vitamin E may protect your body from some of the inflammatory molecules. The best source of this vitamin is dark green vegetables such as collard greens, kale, broccoli and spinach. Besides, they also have a higher concentration of minerals like iron and calcium, which are also essential to human health.

Peppers

When using anti inflammatory vegetables, nutritionists often recommend colourful peppers and tomatoes, in any diet. This is because they have big amounts of antioxidant vitamins and they have low-levels of starch. Bell peppers for instance, are available in different shades and colours. Hot peppers are high of capsaicin, one of the chemicals which are often used in topical creams to reduce inflammation and pain.

Tomatoes

They can also be grouped among the nightshade anti inflammatory vegetables but they often stand on their own. However, these are known to work for some people because human beings differ in terms of their body compositions and what they react to. Juiced red tomatoes are rich in lycopene, a compound which is known to reduce inflammation on the lungs and other parts of the body. Cooked tomatoes contain more of the compound than raw ones, this is why tomatoes sauces will work too.

Beets

The brilliant red colours of these vegetables are a tip-off to the brilliant antioxidant properties that it has. Beets and beetroot juice not only reduce inflammation but also protect the body against cancer and heart disease because of the high amounts of vitamin C, fibre and betalains. Beetroot juice also lowers blood pressure, although, a word of caution, if you are on blood pressure medication and also drinking the juice make sure to have your blood pressure checked on regular basis.

Ginger and turmeric

These are spices that are common in Indian and Asian cooking and being used for thousands of years. It is known that one of turmeric's main ingredients, curcumin is a good support for the immune system and digestive function. That adds value to the list of anti inflammatory vegetables and spices. When a ginger supplement is used, it reduces cases of inflammation in the intestines. Turmeric turns off one of the protein elements in the body which is known to trigger the process of inflammation.

Olive oil

This is one of the natural products outside the list of anti inflammatory vegetables which is also known to reduce inflammation. Essentially, any substance which is healthy to the heart is also good for inflammation, including the plant-based fats such as olive oil. The extra virgin olive oil has been found to contain a compound which has similar effects as the NSAID painkillers, a reason why it is good for controlling inflammation. Medical science has determined that extra virgin olive oil is one of the healthiest foods we can add to our diet. In general, there are several natural foods which can take the place of anti inflammatory vegetables but owing to availability and health benefits that vegetables carry: It is advisable that you include them in all your servings. In case of any shortfall, or certain produce not available because of seasonal changes, than a supplement can replace that shortfall. A supplement that is highly absorbable, therefore in a liquid form, easy to use and taken over longer time. When choosing a supplement be aware of certain criteria to make sure you get the right product.

6 Mistakes You Are Most Likely Making When Taking The Paleo Diet

The Paleo Diet

While the Paleo diet is a great diet, there are some people who don't get the results that they expect. Here are some of the reasons why these people fail on the diet:

Taking Plenty of Nuts

Although, nuts provide you with a lot of calories and fiber, you should avoid taking plenty of them especially if you have a digestive problem. If you have a problem, you should avoid the nuts in your diet until your digestion is perfect.

Taking Too Little Salt

Excess salt is a problem, but having too little salt can also be a big problem. It's common for people to have low blood pressure when they are on the Paleo diet. If this is the case with you, you should consider adding a little bit of salt in your diet.

Not Taking Enough Carbohydrates

Many people who take the Paleo diet tend to avoid taking carbohydrates as they feel that they don't need them. Many of these people end up taking very little carbohydrates. This results to them having very little energy reserves in their bodies.

There is nothing wrong with taking small amounts of carbohydrates; however, you need to ensure that you do it right as doing it the wrong way will most likely result to damage in your thyroid and adrenal glands.

Eating Processed Foods

The Paleo diet recommends that you take natural foods; however, there some people who go ahead and take processed foods such as nut milks and nut flours. These foods are hyper-palatable thus you keep on wanting more. They also contain high levels of calories which aren't good for you especially if you are interested in losing weight. The best way of going about it is avoiding the foods. If you have to take them, you should take them to a minimum.

Avoiding Exercises

Exercises are very important for you to have a healthy lifestyle. The cool thing is that you don't have to engage yourself in complex exercises. A simple exercise such as walking is enough to help you live a healthier and fulfilling life.

Not Tracking Your Progress

This is synonymous to not knowing where you are going and where you are coming from. To be on the safe side you should track your progress. For example, if you are interested n losing weight, you should take it upon yourself to weigh yourself every week. This way you will know whether you are adding or losing weight. You will also know what you need to do in order to achieve the results that you want.

By Dan Vay

How Olive Oil Should Be an Essential Part of Your Diet

There are several ways to go about your health. It depends on each individual how they treat their

health. Some people are extremely health conscious while some tend to neglect it. These days most people, especially teenagers are too much into junk food. They depend on it without worrying about the consequences they are going to face in the future.

Leaving all the junk food aside, what do you eat on a daily basis?

Most people think that homemade food is the healthiest. Though this is true, it's not a foregone conclusion. Many of you take cooking oil for granted as you think that it matters little what oil you use. Predominantly we all know that there are four major kinds, namely:-

• Mustard
• Soya bean
• Rice
• Olive

All four have a distinct element that separates them from the rest, and it depends on the individuals as to what kind they use. Out of all the different kinds mentioned above, olive oil is definitely the most popular and healthier choice.

Major benefits of using olive oil

• Reduces the chances of diabetes: Several researches have proven the fact that people who implement these in their diet tend to be free from diabetes and those who other kinds.
• Diminish heart problems: High cholesterol generally causes heart problems. Using this oil in your cooking can rapidly decrease cholesterol levels.
• Hastens weight loss: If you are following a strict diet to lose weight, using them in your cooking can help burn calories.
• Lesser risk of cancer: Due to the presence of antioxidants, they are great for reducing the risk of any cancer
• Improves the strength of the bone: They absorb calcium that in turn strengthens your bones. Its is especially helpful for those who suffer from osteoporosis.
• Relief from constipation: If you suffer from constipation, use this cooking item in your diet as they act as a lubricant in clearing your digestive system.

Predominantly there are three different types of olive oil:

• Refined: Using industrial processes, flavors are added to them to make them taste better
• Unrefined: Devoid of any chemicals, they are extracted and bottled immediately
• Extra virgin: having a fruity essence, they are the best in taste.

If you don't take your health seriously now, you have to face its grave consequences a few years down the line. Act fast and see to it that you follow a healthy lifestyle and good eating habit.

By Dylan Flint