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Keeping your weight down
Topic Started: Nov 12 2009, 11:18 PM (2,119 Views)
Slimming Pills

Private Idaho in Tagpuan said "I tried MAITONG in Pinas... it's a Chinese med (from Chinese pharmacies or herbal stores) that you can get only from Sta Cruz! Effective talaga! Super slim me. MAITONG has GREEN and YELLOW label, the color of the tablets are dark brown. The last time I took it was 2002 pa siguro and I stopped taking it coz payatot na talaga me. hahaha! But it's very cheap, around P120/bottle. Forgot if 60 caps laman."


Sit-ups, crunches, aerobic exercises, abdominal exercises and these:

When you drive to work or to school, park far to where you are going so you have to walk a good distance before resting again. Take the stairs, not the elevator. And do 1-hour continuous walking EVERYDAY.

Here are some video links to useful exercises:




Watch what you eat

First, get rid of all the soda pops (colas), pastries, sugar, and rice in your house. And start shopping for healthy food such as whole pasta (made of whole wheat, whole flour, unbleached etc), organic veggies, fruits, nuts, & lean meat, free-range chicken, fish, sea weeds, tofu, mushrooms, loose leaf green, black or white teas etc

Second, eat less. Set limits on what you can put on your plate...like don't get any seconds. The contents of your plate should represent the major food groups in the right proportions. Eat small frequent meals, wag yung lamon.

Third, reduce your carbo intake (reduce, not eliminate) such as simple starches like white rice and white bread. You are better off eating brown unpolished rice (it contains lecithin and other good stuff) than that horrible white rice and whole multi-grain bread instead of white bread made from bleached flour. Organic is the way to go. Shun cakes, colas, ice cream (natural home-made sorbets and shakes made from organic fruits and veggies are much better), candies, sugar-rich foods like flans, sweetened ube, etc. Just be aware what's in the food you are putting in your mouth. Welcome organic fruits and veggies, specially the ones that you grow in your own backyard using only composted greens and perishables, instead of using fertilizer and insecticide. Increase your lean meat intake - chicken, beef, mutton, goat meat, ostrich meat, buffalo meat etc. Also increase eating fish (good for your heart and blood pressure due to the fish oil - omegas they call it). DO NOT USE LARD and use vegetable oil like extra-virgin cold-pressed olive oil in opaque containers, safflower oil, or extra-virgn coconut oil. Do not burn your cooking oil. Bake, broil, steam, & stew instead of fry.

Fourth, eat plenty of salads. Thoroughly wash them but don't soak them in water coz you might lose some of those water-soluble vitamins. When you take in vitamin E or any other oil-based vitamins make sure you take them right after eating fatty food. Lecithin also breaks up and metabolize fat so have those gel pills ready after a fatty meal.

So how do you eat? Eat your heaviest meals in the morning if you can. Some people just drink their cup of java and that's it. Not good. You have to jump-start your body to get you feeling perky so that first meal is important. Just don't enrich your breakfast with heart-clogging fats. Eat moderately at lunch time and eat only salads for dinner. I don't care what you put in that salad such as nuts, strips of chicken, croutons, broccoli, lettuce, cabbage, sunflower seeds, egg slices, meat balls, cukes, daicon, pepper, whatever you want. Load it up like a mountain if you wish...then drizzle it with vinegar and olive oil or a little bit of bleu cheese then a dash of salt and peppah. YUMMMM!!! Dig in! The hard part is the first week during which you would want to snack on more food. Resist the temptation. Have a few pieces of crackers but don't indulge. Drink warm milk if you are not allergic to it, before beddie time. Believe me you will lose weight. I did. And I got scared...hehe. I lost like 50 or more pounds in about a month or so. This type of healthy dieting will not hurt your body unlike some of the fad diets. It will take a bit more time though.

Stomach Vacuum

I know some of you are not strong enough to do multiple crunches, specially women, and some of you have spine or back problems which would certainly not allow you to do crunches. Despair not, belly bouncers. There is hope yet.

Have you ever heard of these terms: STOMACH VACUUM? Sit back and learn :D Stomach vacuum is the fastest way to lose belly fat.

Sucking in your gut, a movement commonly referred to as the "stomach vacuum," is a great way to work the transversus abdominis and internal obliques, muscles that give you a flatter profile and narrower waist.

The transversus abdominis is the deepest of the abdominal muscles and is oriented horizontally like something that resembles a cummerbund. It acts to stabilize the trunk when you perform lower-limb and overhead movements, such as lifting a heavy box above your head. This particular muscle is always recruited prior to activation of the other abdominal muscles.

As a trunk stabilizer, the transversus abdominis is very important in protecting the lumbar spine from injury. If you suffer from low-back pain, incorporating stomach vacuums into your workouts may help mitigate that pain.

Some tips for creating stomach vacuum that will lead to a small waistline:

* "Lying on the floor, exhale completely, forcing all the air out of the lungs/ diaphragm with your abdominal muscles. Next, instead of inhaling, suck in your gut, pulling it in so far that you can imagine your abs actually touching your spine. Since there's no air in your lungs, you should be able to suck your stomach way in, which will contract your transversus abdominis."

* "Practice holding this vacuum for longer and longer periods of time. Eventually, your waist will get smaller, providing you don't stuff yourself at meals and bloat with massive amounts of liquids between meals."

* "The idea is to keep the waistline tight, under control. Eat smaller meals, and don't ingest as much food at each feeding, which will prevent unwanted stomach distention."

* "Sip water more often throughout the day instead of bloating your gut with big meals and large gulps of beverages."

* "If you want to develop endurance -- that is, the ability to maintain a vacuum for longer periods of time -- as well as a muscular waistline, it will all come down to breath control."

* "After you have achieved a sense of control in the lying position, next practice the standing position. Initially, it will be easier to achieve the vacuum if you press your palms against your upper thighs after exhaling and sucking in your gut."

* "The final step in doing the ultimate vacuum is to start practicing with your hands behind your neck. This particular vacuum ain't easy, but keep at it."


1. The basics of the stomach vacuum are the same whether performed lying, kneeling or standing. Reduce the load on your intervertebral discs and facet joints by maintaining a neutral lumbar position.

2. Exhale. Suck in your gut, which will cause a contraction of the transversus abdominis.

3. Maintain each muscle contraction for 10 to 20 seconds.

4. Begin with the lying stomach vacuum and progress over time to the standing, sitting and, finally, kneeling variations. If you have significant excess abdominal mass (a.k.a a pot belly), do only the standing version, as the more advanced forms may be uncomfortable.

5. For best results, incorporate one to three sets of 10 to 15 repetitions three nonconsecutive days per week.

Edited by justin.kredible, Nov 13 2009, 12:51 AM.
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Body Weight (Fat) Loss Secret: Drink Honey and Lemon mixed Water

The easiest and proven way to lose body fat (excess weight) is, when you wake up in the morning, in empty stomach, drink one glass of water, which contains filtered Honey (one table spoon) one lemon juice (squeeze one lemon in it).

Water temperature should be more than 37 degree C (body temperature) and should be less than 50 degree C (not too hot).

If you are wandering how it works, here here it is:

Lemon and honey in empty stomach attacks body fat. Honey absorbs the body fat very effectively (no other common food item can do this). Once body fat get absorbed in honey, it is removed from body with the help of lemon juice. Lemon has superior cleansing property.

If you drink this water in empty stomach in the morning, the available fat for honey to absorb is only body fat. If you drink honey and lemon water after eating food, honey will absorb the fat from the food that you ate.
So, it is necessary that you should not eat or drink any other things for one hour after drinking lemon and honey mixed water.

You should not eat oily foods. Do regular exercise to speed up your weight loss.

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General Motors Weight Loss Diet

The following diet and health program was developed for the employees and the dependents of General Motors Inc.

The program was developed in conjunction with the grant from the US Department of Agriculture and the Food and Drug Administration. It was first tried at the John Hopkins Research Centre and was approved for distribution by the Board of Directors of General Motors Corporation at a general meeting on August 15, 1995. General Motors Corporation wholly endorsed this program and is making it available to all employees and families. This program will be available at all General Motors Food service facilities.

It is the management’s intention to facilitate a welfare and fitness program for everyone. This program is designed for a target weight loss of 5­6 Kgs. per week. It will also improve your attitude and emotions because of its systematic cleansing effects. The 
effectiveness of this seven day plan is that the foods eaten burn more calories than they give to the body in caloric value. This plan can be used asoften as you like to without any fear of complications.  It is designed to flush your system of impurities and give you a feeling of well being. After seven days you will  begin to feel lighter by at least 10 pounds. You will have an abundance of energy and an improved disposition.

During the first seven days you must drink 10 glasses of water each day.

All fruits except bananas. Your first day will consists of all fruits you want. It is suggested you consume lots of watermelon and cantaloupe.

All  vegetables. You are encouraged to eat until you are stuffed with all   the new and cooked vegetables of your choice. There is no limit on the count or type. Avoid oil and coconut while cooking vegetables. Have large boiled potato for breakfast.

Any mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet and no potatoes today.

Bananas and milk. Today you will eat as many as eight bananas and drink three glasses of milk. You can also have a bowl of vegetables soup.

Today is a feast day. You will eat 1 cup of rice. You also have to eat six whole tomatoes and drink 12 glasses of water today to cleanse your system of the excess uric acid you will be producing.

Today is another all vegetables day. You must eat 1 cup of rice today and eat all the vegetables you want cooked and uncooked to your heart's content.

Today your food intake will consist of 1 cup rice, fruit juice and the vegetables you care to consume. Tomorrow morning you will be five to eight kgs lighter than 1 week ago. If you desire further weight loss, repeat the program again. Repeat the program as often as you like, however, it is suggested that you rest for three days before every repetition.

You have your system under control now and it will thank you for all the purging and cleansing you just gave it. Even more than a diet program it is good to follow this diet once in a while to clean your digestive system andremove toxic substances that have a accumulated in the system.

The most important element of the program is the 10 tall glasses of water a day. You can also flavour the water with some lemon to make the water easier to drink. While on the program, take only black coffee and never more than one teaspoon of oil. Preferably do not use oil because the high caloric content. No fruit juices before day seven.

Here is what happens to you body while you are on this program and how and why it works.

Day 1: You are preparing your system for the upcoming program. Your only source of nutrition is fresh fruits. Fruits are nature’s perfect food. They provide everything you can possibly want to sustain life except total balance and variety.

Day 2: Starts with a fix complex carbohydrates in the form of a boiled potato. This is taken in the form of a boiled potato and taken in the morning to provide energy and balance. The rest of the day consists of vegetables which are virtually calorie-free and provide essential nutrients and fibre.

Day 3:
Eliminates the potato because you get your carbohydrates from fruits. Your system is now prepared to start burning excess pounds. You will have cravings, which should start to diminish by day four.

Day 4: Bananas and milk. You are in for a surprise. You probably will not be able to eat all the bananas allowed. But they are there for the potassium you have lost and the sodium you may have missed the last three days. You will notice a definite loss of desire for sweets and you will be surprised at how easy this day will go.

Day 5: Rice and tomatoes. The rice is for the carbohydrates and the tomatoes are for the digestion and the fibre. Lots of water purifies your system. You should notice colourless urine today. Do not feel you have to eat one cup rice, you may eat less. But you may eat six tomatoes.

Day 6: It is  similar to five. Vitamins and fibre from the vegetables and carbohydrates from the rice. By now your system is in a total weight loss inclination. There should be a noticeable difference in the way you look today compared to day one.

Day 7: You may celebrate with champagne. You may also have white wine instead of champagne, but in all practical programs, and in all surveys done to measure the success of the program, General Motors employees have always preferred champagne to white wine.
More than one cup of coffee with milk is especially forbidden. Milk and oil add empty calories to your diet. Avid coffee lovers can console themselves with black coffee. 

However, after the first week, it will help your digestion and set your stomach. The key thing to remember is that if you are hungry at any time, then you are not following the diet correctly. Almost all people give up the diet when they are hungry because of dieting. The secret of this program is that you should never get hungry. If it is a vegetable day, eat so much vegetables so that you are never hungry. If it is a fruit day, eat so much fruits that you are never hungry. You may be bored of eating vegetables all day, but you should not get hungry. You can take any amount of General Motors wonder soup on any day.

The following soup is intended as a supplement to your diet. It can be eaten any time of the day in virtually unlimited quantities. You are encouraged to drink large quantities of this soup.

23 oz      water
06      large onions
02      green peppers
03      whole tomatoes
1      cabbage
1      bunch celery add herbs and seasoning as desired.

This program is highly recommended for women and men above 40 for whom excess 
weight is especially dangerous. Excess weight for women aggravates arthritis problems and leads to rapid joint decay. Pain and joint deterioration can be lessened by weight loss as weight loss removes the stress on the knee joint. Excess weight is the most critical factor  in keeping good health and excess weight is responsible for the most problems including coronary diseases, heart problems, arthritis and cancer among other serious life threatening diseases.  Most   serious health problems can be avoided by the single function of maintaining an ideal weight. Daily mild exercise of 20 minutes is also essential. Do not tire yourself out, but being regular in your exercise and maintaining an ideal weight goes a long way in ensuring a happy, healthy and long life.

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Digestion trick to make 300 calories "disappear"
Posted by heart35, BelleToday member

Here's a common myth...

When you want to lose a lot of weight, you should cut calories for long periods of time, right?


Cutting calories magnifies nutrient deficiencies in your body. This results in severe cravings as your brain sends emergency "low nutrient signals" to your stomach to eat more food.

Problem is, most people end up eating more "nutrient-dead food" which causes cravings to completely spiral out of control. (If you feel hungry all the time, now you know why.)

To make matters worse, after about a week of dieting, your body is genetically programmed to fight back by lowering the hormones responsible for keeping your metabolism humming along (like the calorie-burning thyroid hormones). At the same time, it will decrease the "hunger hormone" leptin. (Double whammy.)

As a result, your fat loss will come to a screeching halt, lickity split.

At this point, to keep burning fat you'll be forced to reduce your calories even lower, and/or do MORE exercise. (Not a fun problem to have... I've been there.)

So what's the solution? One of my favorite sneaky tricks I call "The Thermal Burn Technique."

You see, you really can fix your broken, calorie-burning furnace, reverse nutrient deficiencies (that cause cravings), and lose stomach fat all at the same time by simply eating the right kinds of food.

Make no mistake, calories from different types of food act very differently once inside your body. Some of them ignite what I call "Thermal Burn" and others are plain "Thermal Duds." (For some reason, now I'm thinking of "Milk Duds" chocolate candies. As Homer Simpson would say, "Mmm...Duds.")

Anyway, let's start with fun ol' fats.


Quality sources of good fats include oils such as flax, olive, and coconut along with avocados and nuts like walnuts, almonds and pistachios. Of course, we can't forget about seafood sources like wild salmon and tuna, just to name a few.

Sure, fat is "fabulous" (did I really just say that?), but here's the rub: your metabolic rate (or metabolism) will only increase by approximately 5% in response to eating fats.

Oh friggin' boy, right?

This means that for every 1,000 calories of fat you eat, your body will burn only 50 of its own calories to digest and process the fat you just consumed. No big deal, right? (But remember, good fats help to "melt" body fat in other ways, so don't discount their importance.)


Carbohydrates often get a bad rap, but the key is to eat the right carbohydrates. Yes, as I'm sure you're aware: there are right and wrong carbs. Most simple carbs are the wrong carbs—in fact, they are one of the top "Obesity-Additives" out there.

They tend to be highly processed and stripped of their nutrients. Examples of foods that contain wrong carbohydrates include soft drinks, candy bars, ice cream, donuts, cereals, processed corn byproducts (HFCS), and processed "white foods" like breads, pastas, and rice.

Remember, white foods are like white glue that keeps your belly fat locked in place.

Instead, stick to natural carb choices such as fruits, vegetables, legumes, and whole grains.

Now let's get to the brass tacks...

When you eat carbohydrates, your metabolic rate will increase by up to 10% (less for refined carbs like sugar that are easily digested, more for high-fiber choices). This means your body uses 100 calories to digest and assimilate 1,000 calories of carbs.


Protein has the highest Thermal-Burn of all foods, increasing your metabolism by up to a whopping 20-30%. POW! (That just happened...)

You see, protein is a very complex nutrient, so for every 1,000 calories of protein you eat, your body will use up to 300 calories to digest and process this macro-nutrient.

This means you're only netting about 700 calories for every 1,000 calories you eat of protein.

So, you're getting 300 "free calories." (They're gone... just like magic.)

Protein also helps to build muscle (along with specific types of exercise), and for every pound of muscle you add, you will burn approximately 50 extra calories per day.Five pounds will burn 250 calories per day. You get the picture.

Pretty cool, huh?

And here's something even cooler... the "Thermal Burn" of some natural foods is so high that they don't even register on the caloric scale. They're "FreeFoods" that you can practically eat all day without gaining an ounce.

Now, to backtrack a bit; I'm not suggesting that you eat ONLY protein in an attempt to increase your metabolism. (Cluck, cluck... another chicken breast anyone?)

No, not at all.

But what I am saying is that eating specific "Thermal-Burn Meals" that combine precise amounts of protein, slow-absorbing carbs, and a dollop of good fat, (love that word...dollop), will help boost your mangled metabolism, crush cravings brought on by nutrient deficiencies, and slash unattractive abdominal fat.

The bottom line is that you'll be able to eat MORE delicious food, but with a lower calorie impact. More bang for your buck. And I don't know about you, but I LOVE eating, so this is a very exciting way accelerate your results.

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Those who believe that greenhouse cucumbers are of no value for the body are mistaken. Quite the contrary, greenhouse cucumbers contain a greater amount of valuable minerals than the regular-grown cucumbers. Therefore, cucumbers can not only assist you at removing excess liquid but can help you lose weight as well.

In fact, cucumber is one of the most powerful diuretics. Moreover, the vegetable is highly valued for its high alkalinity. It means that cucumber can balance out the acid imbalance faster than other vegetables. It is very important, since acid imbalance usually intensifies various illnesses; the processes of festerment in particular.

If you have non-healing wounds or acne – eat more cucumbers.

The vegetable contains tartrate acid, which is an obvious merit. The substance prevents carbohydrates from turning into fats and getting stored in the body. Do you see the meaning of this? In addition there is only 10 calories in 100 grams of cucumber. Hence, eat cucumbers and slim down!
Edited by joshia, Oct 11 2010, 06:15 PM.
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Trenton Lee
Bananas: The ultimate hunger buster
By Shaun Chavis

Ever grab a snack but then feel hungry again 20 minutes later? Next time, reach for a banana. It’s loaded with Resistant Starch (RS), a healthy carb that fills you up and helps to boost your metabolism. Slightly underripe medium-sized bananas have 12.5 grams of RS—more than most other foods. Ripe bananas give you 4.7 grams of RS, still enough to keep hunger pangs away. Check out these tasty ways to work in this wonder food.

Banana "Ice Cream"
Peel, slice, and freeze 1 small banana. Place frozen banana pieces in a blender with 3 tablespoons 1% low-fat milk; blend until thick. Top with 1 tablespoon chopped walnuts.

Banana Salsa
Make a quick salsa with 2 diced peeled bananas, 2 tablespoons minced red onion, 1 tablespoon minced cilantro, 1 teaspoon minced serrano or jalepeno pepper, juice of 1 lime, and brown sugar and salt to taste. Use it to top fish or pork tacos, jerk chicken, or jerk pork.

Broiled Bananas
Slice 1 peeled banana in half lengthwise. Put banana pieces, cut sides up, on a rimmed baking sheet. Sprinkle the banana pieces with 1 teaspoon brown sugar, and broil on high until the sugar bubbles and the bananas brown (about 2–3 minutes). After broiling, sprinkle with cinnamon—or drizzle with 1 teaspoon rum for an extra-special treat.

Coffee and Banana Smoothie
Place 1 sliced peeled banana, 1 cup 1% low-fat milk, 1/2 cup cold black coffee, 2 teaspoons sugar, and 1/2 cup ice in a blender. Blend until smooth—and enjoy.

Tropical Fruit Salad
Make a fruit salad with 1 sliced peeled banana, 1 sliced peeled kiwi, and 1/2 diced peeled ripe mango. Squirt juice of 1/4 lime over the salad, and serve.

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8 Sneaky ways to burn calories without sweating
by The Editors of Prevention, on Fri Mar 25, 2011 11:24am PDT

Activity is not just about "exercise," it's about moving your body more all day long. This type of light activity is essential, whether you're a card-carrying couch potato or a marathon runner. Growing evidence finds that too much sitting harms your heart health. Worse, that damage is not easily undone by jumping on the elliptical trainer for 30 minutes in the morning if you spend the other 23 ½ hours sleeping and sitting. A recent study of 1,579 people found that people whose jobs require more than 6 hours of chair time a day are 68% more likely to wind up overweight than those who sit less.

The solution: Stand more. By using these tips you'll be in motion more all day long. That alone could be enough to help you shed stubborn pounds for good.

Lose 35+ pounds without working out

1. Limit yourself to one TV show: Watching TV is a great way to unwind. But when it comes to the tube, there's such a thing as too much downtime. The average American tunes in for 3 hours a day, which is really bad news for your waistline, especially when you consider that watching TV burns only slightly more calories than sleeping. Harvard researchers have found that every 2 hours spent watching television increases the likelihood of obesity by 23% and raises your risk of developing diabetes by 14%. Trade 1 hour of TV time for one long walk, and you can slash your obesity risk by 24% and lower your risk of diabetes by 34%.

Wipe out cellulite in 6 moves

2. Step it up: There's a reason an exercise machine called the Stair-Master exists: Taking the stairs is really, really good exercise! In one study, exercise scientists calculated that by taking just two more flights of stairs (up and down) each day, you could burn off 6 pounds in a year. Find excuses to make multiple trips between floors at work (using a restroom on another floor is one way) and at home.

See 10 ways to ignite your fat burn

3. Walk the halls at work: When you're stuck for ideas at work, get up and walk the halls. Stand and stretch during phone calls. Twice a day, get up and walk to talk to a colleague instead of e-mailing. Stanford University researchers calculated that if you were to walk across your office building and back to talk to a coworker instead of spending the same 2 minutes e-mailing, you could spare yourself 11 pounds over 10 years--effectively avoiding the "midlife spread."

See14 surprising everyday habits that cause back pain

4. Stand at your desk: Here's a very simple move that every office worker can do: Stand up. Sitting at your desk for an hour burns 63 calories. Standing burns 127, twice as many. If you have a cordless phone, you might even be able to pace a bit, just to get the blood flowing even more. Many workplaces are now offering drafting-style tables and high chairs for office workers, which gives you the option of working on your feet most of the day and sitting down to take breaks (instead of the other way around--standing when you need a break). Ask your human resources manager about them. You'll be surprised how much more energy you have when you spend your day on your feet rather than in your seat.

See 7 easy office exercise moves

5. Get on the ball: Sit on a large stability or Swiss ball while checking e-mail in the evening. It's an easy way to engage all of your muscles for 15 to 20 minutes. You might even be inspired to do a few stretches and crunches after you log off.

Trim your waistline and sculpt sexy legs with this 12-minute exercise ball workout

6. Fire the maid and gardener: All those services that you hire to make your life easier can also end up making you heavier. Small daily tasks, like weeding the garden, mowing the lawn, trimming hedges, and cleaning house, can add up to an aerobic workout. In a 2-year study of 230 overweight and inactive men and women, researchers at the Cooper Institute, an aerobics-research organization in Dallas, found that those who spent 30 minutes a day raking the lawn, taking the stairs, and walking from far spaces in parking lots achieved the same improvements in fitness, blood pressure, and body fat as those who went to the gym for vigorous exercise 20 to 60 minutes at a time, 5 days a week.

See 4 high-tech tools that track calorie burn

7. Prep yourself slim: Cooking is a great wayo burn calories. Slicing, dicing, and braising burns twice as many , in fact, as calling your Chinese takeout place. Because you're in charge of the ingredients, cook with metabolism-boosting ingredients like those from the Active Calorie Diet. Limit takeout and delivery to two meals a week, tops.

8. Consider a stepper: Office workers are ideal candidates for a portable mini stepper like the Stamina InStride Electronic Mini Stepper--essentially, just two small Stair-climber -like pedals without the giant machine attached. Research from the Mayo Clinic found that workers who used these clever step devices while making phone calls or answering e-mail burned an extra 290 calories an hour--enough to burn off more than 40 pounds over the course of a year if they used the machines just 2 hours a day. The strategy is a little unconventional but worth considering. The stepper is relatively inexpensive and small enough to slide under your desk when you're not using it. Stepping is also something you can do while watching TV at night.

Get 5 calorie-burning dinners from the Active Calorie Diet

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Many people eat at night out of boredom or other emotions instead of hunger, and they wind up consuming more calories than they need for the day—calories that are then stored as fat. Also, people who eat at night may wake up without an appetite and skip breakfast, the meal that helps control calorie intake throughout the day.

To ward off nighttime hunger, eat dinner an hour later. You’ll save calories by curbing the urge to nosh in front of the TV. Having dinner a little bit later—but at least 2 hours before sleeping—helps prevent mindless snacking, which often happens in the evening.

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Fat-free products are so-o-o over. There’s nothing special about fat that packs on pounds: Getting enough fat in your diet—the Institute of Medicine recommends that it make up 20 to 35% of calories—is essential for good health, but the type of fat matters.

Monounsaturated fats—MUFAs (pronounced MOO-fahs), for short—come from the healthy oils found in plant foods such as olives, nuts, and avocados. A report published in the British Journal of Nutrition found that a MUFA-rich diet helped people lose small amounts of weight and body fat without changing their calorie intakes. Another report found that a breakfast high in MUFAs (monounsaturated fatty acid—a healthy fat!) could boost calorie burn for 5 hours after the meal, particularly in people with higher amounts of belly fat. Pair these delicious healthy fats with a reduced-calorie eating plan and you’ll lose weight and reduce belly fat:

Limit saturated fats and avoid trans fats in your diet. Both kinds can cause health problems.

It’s possible that drinking water can aid weight loss efforts, but it won’t automatically make you lose weight if you’re not changing any other habits. A University of North Carolina at Chapel Hill study found that people who regularly drink water eat nearly 200 fewer calories daily than those who consume only coffee, tea, or soda. And if you sip water instead of sugary drinks, the calories you've saved will help shed pounds.

Drinking ice-cold water can help you burn more calories too. German researchers found that drinking 6 cups of cold water a day raised resting metabolism by about 50 calories daily—possibly because of the work it takes to warm the fluid up to body temperature. It’s up to you to decide whether 50 calories is worth guzzling ice water—or whether it would be easier just to take the stairs.

Eliminating meat from your diet can result in great health benefits, but if you don’t follow a vegetarian diet properly, you could accidentally pack on pounds.

Dawn Jackson Blatner, RD, author of The Flexitarian Diet, explains common vegetarian beginners’ mistakes that may cause weight gain. Vegetarian "types" to avoid becoming:

Cheese-aholic vegetarians: They cut out meat from their diets and turn to cheese as a protein source. But cheese is a high-calorie, high-fat food and should be eaten in moderation.

Faux-meat fixators: All they eat is boxes of frozen faux meats, such as soy chicken nuggets, vegetarian sausage links, and veggie bacon strips. These products are okay once in a while, but they are heavily processed and can have a lot of sodium, resulting in bloating and water retention.

No-veggie vegetarians: A lot of vegetarians don’t eat enough fruits and vegetables. They eat only grains, beans and veggie burgers, all of which can be high in calories.

Same-meal-minus-the-meat vegetarians: These people eat the same meals they did before, but without the meat. If they’re not replacing the protein, they’ll probably have a ferocious appetite and may be missing out on essential nutrients.

"Vegetarian" food label fans: These people find any recipe or packaging that contains the word “vegetarian” or "meatless" and then overeat that food. They often wind up taking in too much junk food. Be aware that the word "vegetarian" is not synonymous with "healthy" or "low calorie."

Blatner recommends replacing meat with beans in recipes for an easy, healthy—and inexpensive—protein source. She advises new vegetarians—and those who want to dabble in a vegetarian diet—to start having fun with vegetarian recipes. “Find ones you like that you’re going to keep eating.

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Joom Billy
Create Your Own Flat Belly Diet Meals
From: http://www.prevention.com/downloads/flat-belly-diet-sassy-water/flat-belly-diet-meal-chart.pdf

Learn how to mix-and-match any MUFAs (monounsaturated fatty acids)—the Flat Belly Diet good-for-you
fats—to make your favorite combos. With this handy chart, you’ll never forget how to build the perfect bellyflattening meal. Just choose the MUFA you want to base your meal around and follow the directions for
making it a Flat Belly Diet meal. Keep this guide on the fridge for easy reference.


2. ADD 3 ounces lean protein (about the size of a deck of cards)
3. ADD 2 c raw or steamed vegetables (about 2 baseballs’ worth)
4. ADD 1⁄2 c cooked whole grain, such as brown rice or wild rice, OR 1 whole grain bread serving (such
as 1⁄2 whole grain pita) OR 1 c fruit (about baseball size)

Nuts & Oils

MUFA ------------------------------------------------------Serving Size ------------------Calories
Almond butter -------------------------------------------------- 2 Tbsp --------------------------- 200
Cashew or sunflower seed butter -------------------------------- 2 Tbsp --------------------------- 190
Natural peanut butter ------------------------------------------- 2 Tbsp --------------------------- 188
Tahini (sesame seed paste) -------------------------------------- 2 Tbsp --------------------------- 178
Pumpkin seeds -------------------------------------------------- 2 Tbsp --------------------------- 148
Canola oil ------------------------------------------------------- 1 Tbsp --------------------------- 124
Flaxseed oil (cold-pressed organic)
high-oleic safflower or sunflower oil
soybean, walnut, or sesame oil ---------------------------------- 1 Tbsp ---------------------------- 120
Macadamia nuts ------------------------------------------------ 2 Tbsp ---------------------------- 120
Olive or peanut oil ---------------------------------------------- 1 Tbsp ---------------------------- 119
Pine nuts ------------------------------------------------------- 2 Tbsp ---------------------------- 113
Brazil nuts, hazelnuts or peanuts --------------------------------- 2 Tbsp ---------------------------- 110
Almonds -------------------------------------------------------- 2 Tbsp ---------------------------- 109
Cashews ------------------------------------------------------- 2 Tbsp ---------------------------- 100
Pecans or sunflower seeds -------------------------------------- 2 Tbsp ---------------------------- 90
Pistachios ------------------------------------------------------ 2 Tbsp ---------------------------- 88
Walnuts -------------------------------------------------------- 2 Tbsp ---------------------------- 82
Pesto sauce ---------------------------------------------------- 1 Tbsp ---------------------------- 80

Avocados & Olives

Food ------------------------- Serving Size ------------------------ Calories
Avocado, California (Hass) --------1/4 c --------------------------------- 96
Avocado, Florida ----------------- 1/4 c --------------------------------- 69
Black olive tapenade ------------- 2 Tbsp -------------------------------- 88
Black or green olives ------------- 10 large ------------------------------- 50

Dark Chocolate

Food ------------------------------Serving Size ------------------------- Calories
Semisweet chocolate chips -----------1/4 c --------------------------------- 207

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Joom Billy
Beat Bloat with Sassy Water!
From: http://www.prevention.com/downloads/flat-belly-diet-sassy-water/flat-belly-sassy-water.pdf

Sassy Water is the signature drink of the bestselling Flat Belly Diet—the healthy eating plan that has helped thousands of women and men flatten their bellies!
Drinking enough water each day is a must to maintain your body’s proper fluid balance and guard against water retention (another tip: avoid high-sodium foods). Staying hydrated also helps prevent constipation, which can cause bloating. Here are other Sassy Water benefits:
• The ginger in Sassy Water helps calm and soothe your GI tract.
• It’s a heck of a lot perkier than plain old water—and makes a great substitute for high-calorie, sugary drinks and carbonated beverages (where do you think those bubbles end up? In your belly!)
• The simple act of making Sassy Water every day will help you focus on the task ahead: Getting a flatter belly once and for all!
• If you don’t like some of the ingredients or can’t have them for health reasons, just leave them out and you’ll still reap the debloating benefits. The key is to be sure that you’re consuming an adequate amount of water daily

Sassy Water Recipe

2 liters water (about 8 1/2 cups)
1 tsp freshly grated ginger
1 med cucumber, peeled and thinly sliced
1 med lemon, thinly sliced
12 small spearmint leaves
1. Combine all ingredients in a large pitcher and let flavors blend overnight in the fridge.
2. Strain the ingredients out of the water the next morning and drink all 2 liters by the end of the day

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5 Foods that Keep You Thin

Take a look around any book store, and you'll find dozens of diet books lining the shelves. Despite their bright and cheerful covers, with their positive, upbeat claims, many of them are filled with information that promotes all the wrong messages.

"The word 'diet' is negative and implies people can go on and off them," said Jane Korsberg, a senior instructor in the department of nutrition at Case Western Reserve University in Cleveland.

Korsberg is one nutritionist who thinks it would be better to re-think the whole concept of dieting.

"'Diet foods' are confusing to many people," she explained. "What diet is the 'diet food' geared for? Is it low-calorie, low-fat, low-sodium, low-sugar, gluten-free, et cetera?"

Besides, many of the foods that specifically target dieters seem to rarely satisfy. Take those 100-calorie snack packs, for example, made to help people control calories. Those often don't even work, Korsberg says. After all, few people actually stop at only one pack.

You don't need fancy plans or complicated point systems to be thin. All you need to do is make smart food choices, watch your portion sizes and stay active.

"Learning to eat properly for a lifetime is more beneficial," Korsberg said. "The emphasis should be on choosing healthful foods every day and changing lifestyles for the better."

So instead of sticking to diet fare, fill up on nutritious, wholesome foods. And if you need some recommendations, you can start with these five options, which are among the many delicious foods that make a good addition to healthy eating while keeping you slender.


Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied.

And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though the fruit and the cookies contained the exact same amount of dietary fiber.

Although the reason behind this finding may be a mystery, there is something to be said for the findings. According to Alan Aragon, a nutritionist and author of "Girth Control: The Science of Fat Loss & Muscle Gain," crunchy foods in particular can trick a person into feeling fuller. The act of chewing may send satiety signals to your body, he says, making you think you've eaten more than you really have and keeping hunger at bay.


If you're looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in "The American Journal of Clinical Nutrition" found that women who ate nuts at least two times a week were more successful at keeping weight off than those who didn't eat this food.

One particular favorite among some nutritionists is almonds, says Aragon. One ounce of this food contains only 167 calories, plus it packs roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel full. Furthermore, like apples, almonds are crunchy and require a lot of chewing, so they, too, can make you feel like you've eaten more than you actually did and keep you fuller longer.


If you're uncertain about fish, there's no need to fear. Seafood can be part of a healthy diet. And there's some evidence that the fat in foods such as salmon can boost satiety levels, says Aragon. For example, a study published in the "International Journal of Obesity" found that when dieters ate salmon a few times a week, they lost about two more pounds than those who didn't include seafood in their meals.

And in spite of the mention of salmon's fat content, the food is relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is a good source of protein as well.


There's no doubt that protein, like fiber, has impressive satiating powers. And while eggs seem to have a bad reputation in some circles, there can be no contesting their ability to help keep your weight in check.

Research has shown that eating eggs at breakfast can help you fight weight gain all day long. A study reported in 2008 in the "International Journal of Obesity" found that when dieters ate two eggs for breakfast for five days out of the week, they lost 65 percent more weight than dieters who consumed a bagel in the morning. Although protein is likely to fill you up whenever you eat it, some scientists suspect that having more in the morning can keep you feeling fuller all day long.


It's true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated.

Plus, they're pretty self-regulating, says Aragon. You can't really overeat with nonstarchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing?

So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they're so tasty. And, besides, with that whole a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.

And that's at least half the secret, finding foods that are both healthy and tasty. The good thing is, they do exist. Over time, you'll discover what wholesome, filling foods you prefer, expanding your choices while shrinking your waistline.

By: Kristin McGrath

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Sean M.
The first thing I do in the AM when you wake up is not go to the bathroom to pee but to drink 2 warm glasses of water. The first 2 hours of our waking hours is when our body detoxifies itself. So warm water would help flush the toxins inside our body.

Avoid drinking water after eating. Do it an hour before.

Walk (brisk walking not leisure walking) continuously for one hour each day. The best place to do it is in a controlled environment like the mall. AHA! HEHE...but don't shop for food.

Don't drink sodas (colas). They contain about 10 teaspoons of sugar per container.

Corollary to the above, avoid sugar and sugary stuff (pastries, candies, sweetened food, sweetened juices, Zagu, colas, ice cream...it's the end of your life as you know it...hehe). If you have to use sugar, use brown sugar instead and not with abandon.

Also, eating fruits in excess is not good either. Excess calories go on your waistline and stored as fat.

Avoid pork and fatty foods. Eat lean meats instead like chicken (no skin pls), turkey, lean beef, fish & other seafoods.

The healthiest beverage that you can put into your body are green or black teas. There are tons of varieties of teas. Teas contain polyphenols which strengthen your immune system.

If you can, use all your herbs and spices within 6 months after purchasing them from the supermarket. After 6 months of storage, they lose their efficacy or health benefits. Me, I just toss them when that happens. So try not to buy those huge containers of spices if you are not going to use them right away.

Slim & Trim - a product developed by Nature's Way, the top herbal manufacturing company in the US. Effective daw sa pag-reduce ng waistline (in a matter of three weeks, from 38, 36 na lang waistline). It induces feelings of satiety.

Remove Anti-Nutrients in your diet:

• Hydrogenated fats
• Refined grains
• High fructose corn syrup
• Artificial sweeteners
• Artificial coloring and preservatives
• Nitrates and nitrites
• Glutamates
• Foods from animals treated with hormones or antibiotics
• Foods treated with pesticides

Reduce these from your diet:

• Starchy veggies
• Tropical, dried, and canned fruits
• Excess soy
• Excess alcohol
• Canned foods

Restore Power Nutrients in your diet:

• Legumes
• Alliums (garlic, onions, leeks, scallions)
• Berries
• Meat and eggs
• Colorful fruits & veggies
• Cruciferous veggies
• Dark green leafy veggies
• Nuts and seeds
• Dairy
• Whole grains

Rebalance Energy

• Eat breakfast
• Eat every four hours
• Do not eat after 9 p.m.
• No simple carbs at night
• Eat until you’re full, but not stuffed
• Eat 40% carbs, 30% fat, 30% protein

Some foods are so bad for you, I never want you to eat them. Never. Ever. But the sad thing is, sometimes it’s hard to know where they’re lurking. But at least the supermarket gives you the chance to see for yourself what’s in the food you’re buying. When you’re looking at processed foods in the store, keep your eyes peeled for these words.

When you’re looking at processed foods in the store, keep your eyes peeled for these words:

Aspartame (NutraSweet)
Autolyzed yeast
Benzoic acid
Blue dye 1 and 2
Butylated hydroxyanisole (BHA)
Calcium caseinate
Glutamic acid
Green 3
High fructose corn syrup
Hydrogenated oils of any kind (palm, corn, soybean)
Hydrolyzed corn gluten
Hydrolyzed protein (wheat, milk, soy, whey -- any protein that is hydrolyzed)
Monopotassium glutamate
Monosodium glutamate (MSG)
Natrium glutamate
Olestra (Olean)
Potassium benzoate
Potassium bromate
Red 3 and 40
Saccharin (Sweet’N Low)
Sodium benzoate
Sodium bisulfite
Sodium caseinate
Sodium dioxide
Sodium nitrate
Sodium nitrite
Sucralose (Splenda)
Textured protein
Trans fats
Yeast extract
Yeast food
Yeast nutrient
Yellow 6

Stay away from products with any of the words mentioned above in their label.

Whether you’re a girl or a guy, testosterone is your weight-loss friend. As a catabolic hormone, testosterone helps you build calorie-burning lean muscle and increases energy and strength (better for working out!). And, as we all know, testosterone increases your libido — you, too, girls. And testosterone keeps our thinking sharp. Unfortunately, our average supply of testosterone can dwindle as we get older. But luckily for us, foods with high-quality protein and zinc, such as beef, cashews, oysters, yogurt, and many other Hormone Positive Foods, will help boost our body’s natural production of testosterone.

Beef tenderloin
Canola oil
Cheddar cheese
Collard greens
Cremini mushrooms
Dark meat chicken and
Dungeness crab
Mustard greens
Olive oil
Pumpkin seeds
Sesame seeds
Summer squash
Swiss chard
Turkey breast
Vitamin- B fortified

I wish we could all have unlimited amounts of growth hormone (hGH). What doesn't this incredible hormone do? When it's produced naturally, hGH helps us build muscle, burn fat, and maintain lower levels of blood sugar as well as keep our skin smooth and increase our energy levels. Who doesn't want more of that! Sadly, it's a bit tough to naturally increase your hGH.

One sure thing: Steer clear of MSG, which has been shown to suppress growth hormone levels in lab animals.

And add more of the foods that contain arginine, an amino acid that supports healthy hGH levels.

Brazil nuts (Pili sa atin)
Cottage cheese
Egg whites
Mung beans (mungo)
Mustard greens
Pacific cod
Pine nuts
Pumpkin seeds
Ricotta (cheese ito)
Sesame seeds
Sunflower seeds
Wheat germ
Whey protein (not hydrolyzed)

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Sean M.
Here are some useful links focusing on diets:

My Eating Habits
Healthy Eating from My Eating Habits - Take Control of Your Eating Habits!

Americans look to Jesus for diet
By Michelle Roberts

Five loaves, two fish and a goblet of red wine could be on the menu for Americans if a new diet takes off.

Don Colbert, a Florida doctor, believes asking yourself "What would Jesus eat?" is the best way to stay fit, slim and trim. In his book, which gets its title from this question, he explores some of the Old Testament dietary laws and looks at foods mentioned in the Bible. He says: "If you truly want to follow Jesus in every area of your life you cannot ignore your eating habits.

"The health of Americans is going down and it is largely down to our bad food choices.

"We have an obesity epidemic. People eat when they are stressed and eat on the run and everyone is super-sizing their meals.

"A lot of people have no desire to change their foods. Instead, they just go on medication to control their symptoms of obesity-related disease. But it shouldn't be this way.

"By getting them to look at the biblical side it allows them to slow down and make the correct choice about their diet and lifestyle," he said.

So what did Jesus eat?

At the last supper, Jesus is said to have eaten bread and drunk wine.

Luke 24:42 says: "And they gave him [Jesus] a piece of a broiled fish, and of a honeycomb. And he took it, and did eat before them."

While Luke 10:8 says: "Whenever you enter a town and they receive you, eat what is set before you," which would seem to suggest that Jesus was not encouraging fussiness about food.

Dr Colbert said: "Jesus ate primarily natural foods in their natural states - lots of vegetables, especially beans and lentils.

"He would have eaten wheat bread, a lot of fruit, drunk a lot of water and also red wine.

"And he would only eat meat on special occasions, maybe once a month, just like the parable of the prodigal son who ate fatted calf."

Mediterranean diet

Eric Eve, a tutor in theology and a New Testament scholar at Oxford University, said: "The staple diet of a Mediterranean peasant in Jesus' day would have been bread.

"Round Lake Tiberias - the Sea of Galilee - fish would also have been significant, though for peasants perhaps only in small quantities to provide a relish for the bread.

"Grapes and olives were also grown in Galilee, but more as cash crops for the wine and oil trade than for peasant consumption."

He said food was probably scarce. "Many of them probably went hungry much of the time, or achieved only bare subsistence."

But he said: "I can't imagine many modern Americans taking enthusiastically to all the features of a "biblical" diet.

Biblical dietary laws

"For example Leviticus 11:22 says 'Of them you may eat: the locust according to its kind, the bald locust according to its kind, the cricket according to its kind, and the grasshopper according to its kind.'"

Dr Colbert said: "He did not eat meats that were an abomination.

"He followed the Levitical laws. He would not have eaten pigs and rabbits or fish that did not have scales, such as crabs and shrimps.

"These foods are higher in arachidonic acid, which is an inflammatory fatty acid, as well as saturated fat that predisposes us to disease.

"So, again, it is best if we eat these animals, which were forbidden in the Old Testament, only very rarely and in smaller amounts, I tell my patients."

Gift from God

Dr Colbert said it was also the manner in which people ate in biblical times that was important.

"They would eat for hours and take their time. The disciples would be lounging around and conversing while dining, not eating fast food on the go like we do."

Reverend Dr Gordon Gatward, director of the Arthur Rank Centre, part of the Royal Agricultural Society of England, said: "Some of the stricter religious people have accused Jesus of being a wine bibber and a glutton because Jesus did like parties.

"But what is interesting is that with both Christian and Jewish faiths, the focal celebration and worship surrounds a meal. We say grace before a meal because food is a gift from God.

"But it is about more than just the physical diet. It is also about the spiritual diet. The Christian faith takes a holistic view."

Top Five Fitness Myths
SOURCE: http://www.associatedcontent.com/

As a fitness instructor, I encounter a lot of questions from people this time of year about how to shape up quickly and safely. I figured I'd debunk a few of the fitness myths I encounter most frequently so people can make some informed decisions about their game plans for the new year.

1. Doing crunches will give you a flat stomach

Repeat after me: "Spot treatment is for laundry." Period. If you have a lot of fat on your thighs, doing squats won't make them look like David Beckham's. You have to burn the outer layer of fat off to reveal any sort of muscle tone at all. The most efficient way to do this is by various exercises for caloric burn. The calories you burn will translate to the fat you had disappearing slowly, revealing the gorgeous gams you always knew you had, which squats alone could never give you. In fact, doing squats or crunches alone can make your fat look more prominent, since you'll be building the muscle up underneath the fat and pushing it out further. However, there is a reason this myth persists: building the muscles in your own problem area will make the muscles themselves more well-defined. This muscle build will raise your base metabolism and burn calories more efficiently than if you just do cardio alone. Add some cardio (to burn massive numbers of calories--and kill off that pesky outer layer of fat) and you'll really see the results you were looking for quickly.

2. Always stretch before you exercise

Never let anyone tell you stretching isn't important. I know there are studies out there saying that even stretching after exercise won't guard you against injury and isn't integral to working out. Whenever I read these studies, the image of body builders on Muscle Beach always leaps to mind: all those huge guys consistently stymied by the act of reaching below their knees. Maybe they're not technically injured, but who wants to live only in a standing position? Obviously, keeping your muscles pliable, while building their strength, is important. That said, trying to do this before you warm up those muscles is at best ineffective and at worst injurious. Stretching cold muscles can cause them to snap back in reaction, thereby making you stiffer. Stretching them too far when cold could actually tear them. Instead, warm up, do your exercises, then stretch afterwards. Hold each stretch for about 30 seconds right at the point where it feels intense but not uncomfortable, and I promise you'll never need help putting on your shoes in the morning.

3. Work every muscle every day to see results quickly

I see people making this mistake every day. They come in on Monday and do some bicep curls and lunges, come back Tuesday and do the same, and so on and so on. They go to a Pilates class on Monday, then do crunches Tuesday. They take a full-body weight class on Monday, then come back and work on weight machines Tuesday. Granted, they're burning calories, and they're getting into the gym daily, which is great. However, your muscles need rest if they are to get stronger, and they need at least a day. If you don't give your muscles a 24-48 hours to recover, you'll not only not see results as quickly as you were hoping, you'll never see them. For best (and quickest) results, you should either do a daily dose of cardio and weights, focusing on different muscle groups on alternate days; or you should alternate a big day of weights with a big day of cardio.

4. If you're sweating a lot, you're working harder

The amount you sweat has virtually nothing to do with how hard you're working. The average person's reaction to heat and stress varies according to their own bodies, as well as their own fitness level. Just because you feel like you lost 10 pounds of water in an hour doesn't necessarily mean you burned any more calories than the person who still hasn't broken a sweat. The real way to tell if you're working efficiently is by your heart rate. A heart rate monitor might be the best single purchase you can make in your quest for fitness in 2007. Which leads us to number 5:

5. You should work as hard as you possibly can to burn the most calories

This one is so counter-intuitive, a lot of trainers and fitness instructors still make this mistake. The truth is, if you're working your absolute hardest, you're actually not burning any fat at all. If you want the physical reason, I can tell you that, after your heart rate goes up above about 95% of its maximum rate, you start burning sugars (like the bagel you had for breakfast) for the quick energy you need for the sprint your body perceives to be ahead. If you just want some quick and dirty ways to tell if you're burning fat, though, without a kinesiology/physiology degree in the process, here are a few quick tests. First of all, make sure you're breathing; once your body goes anaerobic (i.e. working without any oxygen input), you go straight to burning sugar instead of fat. Secondly, you should make sure that, while you're working out, you could always say your name if asked, but couldn't necessarily rattle off your grocery list for the week. For the most accurate check, you should check your gym for a 10-second pulse rate chart (they're usually in the aerobic room, or close to the cardio machines). Check your pulse rate while you're still moving for 10 seconds, then find your target range on the chart. You should be between the two numbers by your age. If you are lower, work harder. But, if you're higher, take an active rest break. Start walking and taking deep breaths. If you're way over your maximum heart rate number and are starting to feel faint, take a divided inhale break: inhale deeply through your nose, but only to about half of your lung capacity; hold it for a few seconds; inhale the rest of the way; hold it for a few seconds; then exhale through your mouth very slowly for about 10 seconds. That simple exercise will drop your heart rate immediately into a safe range, at which point you should continue to breathe deeply and actively rest until you feel recovered enough to continue. But do continue, safely, and enjoy!

Sifting Through the Myths and Finding Diet Truths
SOURCE: http://www.associatedcontent.com/

For the past several months, I've been frustrated with the lies and myths of diets out there. I decided to commit much of my spare time to finding a diet that represents a completely healthy, perfect or close to it, but still tasty program.

When I found that there was no such program that really covered all ground, I despaired; each diet I looked at had an emphasis on one aspect, and forgot something that crippled the diet for long-term use.

I found several diet truths, however, from time spent pouring over studies that the USDA, FDA, and other organizations hid very well.

Many of them found that dietary things we've been told our whole lives are completely falsified.

Saturated fat is good for us. Cholesterol is good for us. Polyunsaturated and monounsaturated fats contribute to heart disease and cancer. Breads will not get you lean. Milk does not do a body good. Skim milk is even worse. Three square meals a day is not the best way to eat. Breakfast cereals are not a good way to start the morning. Fruit and vegetable juice is not as beneficial as we'd like to think. Many antioxidants simply do not work in the human body the way they do in a test tube.

As for these dietary truths, they are absolute. They are little-recognized, but they have passed the tests of time, science, and human evolution.

I can practically see the expression on your face as you wrap your mind around the things I just said. I must be crazy.

The facts:

Saturated fat is necessary for the immune system. It contributes greatly to the absorption of protein and essential fatty acids (Omega-3s and Omega-6s) into the body. Saturated fat has inherent antibiotic, antimicrobial, and antifungal properties--this could be why indigenous tropical islanders who eat diets ridden with parasites that would kill most people also consume large quantities of coconut oil--which is 92% saturated fat.

Red meat is not as bad for as as certain individuals would like us to believe. As a matter of fact, present in red meat is a certain enzyme or chemical called the Wulzen Factor that prevents such degenerative joint and bone issues as arthritis. This enzyme cooks out, though, so you won't find this extremely beneficial Wulzen Factor in your average steak. If you want to find it, order it medium-rare or rare. The more bloody the better, I always say. Also, red meat often contains generous amounts of saturated fat and cholesterol.

We should consume cholesterol. It is vital for sexual and neurological development. This is, in part, why it is so prevalent in breastmilk. Nature does not make these kinds of mistakes.

Dietary cholesterol is beneficial, but does not affect serum (blood) cholesterol unless you have a severe metabolic condition.

Cholesterol is also an extremely potent antioxidant within the body. Some schools of thought are that this is the reason that serum cholesterol increases with age--it is the body trying to prevent itself from oxidizing.

Don't eat a lot of grains, breads, pastas, and things like that. They have been linked (and this is actually widely available information, albeit apparently little-known.) to arthritis, diabetes, metabolic syndrome X, and many other degenerative and all-too-common afflictions in today's society.

Instead, get your carbohydrates from fruits. Fruits and mankind, in terms of evolution, have strode hand-and-hand for thousands of years. We're made for each other. Fruits are naturally mankind's energy source of choice. Fruit and meat have been staples of the human diet for even longer than we've been homo sapiens.

Eat lots of fruits and vegetables, especially pineapple (good source of bromelain, which is good for your joints), pomegranate (extremely potent antioxidant properties), olives (good source of antioxidants), berries (good source of energy and contain natural aspirin), and avocado (good source of healthy fats).

As for drink, drink water and green tea. If you drink juice, get it with the pulp--juice is naturally high on the GI (glycemic index) scale, so the pulp will help offer some fiber to help prevent an insulin rush. Generally, though, avoid juice. It is a nice treat, though.

One should eat their meals in one of two ways: 6-8 meals daily, every 2-3 hours, or 1 meal a day.

The 6-8 meals a day school of thought teaches that this method of eating makes the body stop worrying about storing fat, and keeps the metabolism going. One argument against this method is that it does not give the body much time at all between meals to purify itself before eating more food that might contain toxins. 2000 years ago, this method of eating would've worked very, very well, because chemical toxins were practically nonexistent. Today, however, they are rampant.

I recommend eating 1 large meal a day. For this method, one eats little more than 20% of their daily caloric intake via fruits during the day, whenever they feel like it, though preferably well-spaced-out. At the end of the day, the dieter eats one large meal, consisting of the rest of their 80% caloric intake, and plenty of meat, fruit, and vegetables. The thinking behind this is that after a while of 'starvation', the body learns to utilize protein much more efficiently, and the metabolism become super-charged, so that when food finally is taken in, it is utilized, burned, and you are satisfied and happy but not overly fully within about an hour of eating your large meal.

I encourage you to continue seeking dietary truth--to borrow a phrase from the X Files, "The truth is out there."

Diet beliefs on drinks that can make you fat
By Mitch Felipe
Philippine Daily Inquirer

MANILA, Philippines—Water is still the best drink for dieters. However, not all can embrace a soda-free lifestyle.

Dieters look for low-calorie alternatives that still satisfy their taste buds. In the end, they realize they are gaining instead of losing weight, given the following beliefs on drinks.

Save calories from diet sodas

If you choose diet sodas as alternative to regular sodas, do not expect instant weight loss. A study of the University of Texas Health Science Center shows that dieters who believe they are saving more calories by switching to diet sodas actually consume more calories.

The best thing to do is choose water over colored and flavored drinks. You can still have soda once in a while, but it is better if you break the habit of ordering a drink with your regular meals.

Increase daily intake of fruit juices

We need fruits for vitamins, minerals and fiber that we cannot get from other food groups. But don’t forget fruits also have calories from carbohydrates. If you exceed the amount of calories needed for the day to lose weight because of extra calories from fruit juices, you still gain weight.

If you’ve had enough fruits for the day, like five servings of assorted fruits with a total of 200-300 calories, you don’t need extra servings of fruit juice which is usually equivalent to 100-150 calories per serving. However, you can still have a glass or two of fruit juices if you haven’t had any fruit for the day. Usually, a serving of fruit is equivalent to half a glass of fruit juice.

Drink more sports drinks

Most exercisers trying to lose weight tend to consume more sports drinks than what they need since they believe doing so helps improve performance without causing weight gain.

Sports drinks should be consumed only after 60-90 minutes of continuous activities like running or basketball to replenish the electrolytes and carbohydrates needed to sustain performance. For activities less than 60 minutes, water is still the best choice.

Choose light beer

Alcohol drinkers conscious about their weight would choose light beer over the regular ones to save calories. This eating behavior still causes unintentional weight gain.

Based on recent studies, a person who consumes “light” or “low-calorie” food alternatives such as light drinks has a greater tendency to increase his consumption of snacks like nuts, chips and fried finger foods.

You might have saved 50 calories per bottle of light beer (1 regular beer = 150 calories), but if you finish five bottles during the drinking session, that’s 500 calories. If you do this once a month without workout and food modification, expect a 1.7-pound weight gain in one year. What more if you drink more than five bottles a week?

It really doesn’t make a big difference if you choose light over regular alcohol drinks. To avoid weight gain, decrease the frequency of your drinking events.

Good News About 'Bad' Foods

(CBS) Over the years, studies have come out casting some negative light on certain foods. But Dr. Sean Kenniff from the CBS affiliate in Miami, WFOR-TV, says before you cut them from your diet, consider their good qualities as well. Consumed in moderation, they can be good for you.

He talks about the following "forgiven foods" on The Saturday Early Show.

We all know that eggs are high in cholesterol. In fact, a single egg has 213 mg of cholesterol in them, which is about 2/3 of your recommended daily level of cholesterol. But what you may not know is that newer studies indicate that they contain a substance that in laboratory animals blocked the absorption of cholesterol into your blood stream.

The key is not to prepare them in too much butter. You may consider avoiding fried eggs and instead opt for scrambled, hard boiled or poached eggs.

For years, salt has been linked to high blood pressure and heart disease. But recent research indicates the link may not be as solid as once thought. The American Heart Association recommends an adult consume no more than six grams of salt a day. So it's OK to sprinkle some salt on your favorite foods.

The key is to avoid fast and processed foods, which are loaded with sodium.

With the low-carb craze sweeping the nation, the potato has become public enemy No. 1 because it has lots of carbohydrates. However, what you may not realize is that potatoes are relatively low in calories, are high in fiber, low in fat, and have no cholesterol. Studies have also chosen the Russet potato because it is high in disease fighting antioxidants.

The key, as with eggs, is to eat potatoes that aren't fried in saturated oils. Baked potatoes are probably the best, but be careful to avoid putting to much butter or sour cream on.

Peanut Butter
Peanut butter may contain lots of fat, but not all fats are bad for you. Peanut butter has mono-unsaturated, which can reduce bad cholesterol. The serving size for peanut butter is about two tablespoons. Peanut butter is also packed with Vitamin E and it makes you feel full so you don't want to eat as much.

Red Meat
Red meat has long been linked to heart disease and eating too much of it is not good. But beef is about 20 times leaner than it was a decade ago so it doesn't have as much saturated fat as it used to.

The key is when buying beef, buy lean cuts such as: flank steak, top sirloin and tenderloin.

Dark Chocolate
Research has shown that dark chocolate does a body good. It's not only good for the heart but it can improve blood flow. Dark chocolate contains lots of flavonoids, which may prevent the stiffening of blood vessels. This, however, is not an excuse to go out and eat a ton of dark chocolate. Eat it in moderation.

Be educated about your health. Usually when you get sick due to bad nutrition, it is usually too late. So doing some pro-active measures now to reverse your condition would be a good start.

1. Consult a doctor and get some opinion on why you are gaining too much weight. For all you know, it could be an endocrine or hormonal malfunction. It could also be some kind of environmental problem. The doctor might be able to prescribe some drugs that you can take to allow you to diet (hunger suppressants) or exercise safely, specially if you already have some problems with your blood pressure, blood sugar or lack of it (diabetes or hypoglycemia), or hormonal problems.

2. Exercise every other day. Walk for at least one hour a day continuously, if your doctor allows you to. Increase your pace and the intensity of your exercises gradually. Losing weight will not happen overnight, within one week or even within one month. The weight you will lose early one will probably largely just water weight. It is normal.

3. Become a vegetarian as much as you can. If you can't do that, at least eat lean meat like chicken, turkey, and fish. Avoid red meat and pork. Or eat very little of them.

4. Don't eat too much rice and carbos. Instead, eat complex carbohydrate like whole-grain pastas, whole grain or multi-grain bread, brown unpolished rice (but don't indulge), oat meal, negative-calorie veggies (very green, leafy and red & yellow veggies, organic if they are available) and don't eat too much fruits.

5. Don't drink colas (soda pops) and eat processed foods with too much sugar.

6. Don't eat beyond 8 PM. Eat your heaviest meals during lunch. Eat your lightest meal at night. Prepare some carrot and celery sticks in case you have hunger pangs at night. You'd be climbing up the walls in the first 2 weeks. Your body will adjust eventually. Don't lose hope.

7. Take a look at this video:

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Sean M.
Yan! Madami na akong naibigay na weight reduction tips. Let us know which works best for you. Take your weight once a week only, not daily.

Healthy Food, Fast
From: http://shine.yahoo.com/channel/health/healthy-food-fast-242113/

New York City is number one again - this time they're the first city in the U.S. to require major fast food restaurants to post the calorie content of all their menu items. The chains have had nutrition facts available for a long time, but now the calories are actually posted - prominently.

Here's an example of calorie content for some popular choices: a Big Mac with medium fries and a medium soda contains 1130 calories, according to the McDonald's menu. A Whopper with medium fries and a medium coke has "only" 1040, according to Burger King's Web site.

Aging Backwards Fast Food Tips:

1) Look for salads on the menu. Most fast food restaurants offer a few healthy choices, including salads, but go easy on the amount of dressing you use and skip the cheese and croutons, or use only half.

2) Lose the bun. A hamburger actually provides decent protein - it's the bun that has little or no nutritional value. Eat the hamburger with some lettuce, tomato and mustard without the bun or include the top or bottom half of the bun if you must have bread.

3) Avoid "special" sauces. Most fast food sauces are mayonnaise-based, which can add lots of unnecessary fat and calories to your meal. Order your food without the sauce or with the sauce on the side and use only half.

4) Order water. Even diet sodas have been shown to contribute to metabolic syndrome, the precursor to type II diabetes, so stick with water, which is sometimes even free.

5) Don't shake. Fast food typically contains a fair amount of salt, so adding more salt is unnecessary and unhealthy. Studies show that people who consume high amounts of salt are at risk of stroke, cardiovascular disease, osteoporosis and even stomach cancer.

Making healthy choices at the fast food restaurant can start you on your way to Aging Backwards.

127 Foods That Fight Fat
By Howard M. Shapiro, DO, Prevention

Weight loss starts with shopping. Taking control of what you eat begins with taking control of what you buy.

Every time you toss a low-calorie food into the cart, you're taking responsibility for losing weight—even before you sit down to a meal.

There's a very simple formula for low-calorie eating:
Stock up on low-calorie staples.
These are the basic packaged, canned, and frozen ingredients that you'll reach for to create tasty, healthful, low-calorie meals anytime.

The Picture Perfect Anytime List is a menu of the lowest-calorie produce, soups, sauces, condiments, marinades, dressings, dips, candies, desserts, and beverages available. Stuff your pantry, refrigerator, and freezer with them, and reach for them anytime. Feel free to go to the foods on the Anytime List when you want a snack or are planning a meal. Eat any amount of them for any reason. When the Anytime List becomes the core of your eating—in other words, the main dish around which you build your meals—you'll have no trouble staying thin for life.

The Anytime List

Fruits and vegetables

All fruits and vegetables—raw, cooked, fresh, frozen, canned—belong on the Picture Perfect Anytime List. Avoid any packaged fruits that have added sugar. Otherwise, the more fruits and vegetables you eat, the better.


You've heard of value for your money. Soups give you very good value for the calories. They are filling; a bowl of soup can be an entire meal. They are satisfying. For many people, they are more satisfying than raw vegetables, while many give you all the benefits of veggies (if you choose the soups chock full of vegetables). They are inexpensive, convenient, easy, and quick to make. Soups don't make you feel like you're on a diet. Above all, soups are versatile. They can serve as a snack, as part of a meal, or as a cooking ingredient.

Sauces, Condiments, and Marinades

Put the following items at the very top of your shopping list. They're invaluable for adding flavor, moisture, texture, and versatility to every food and every meal.

Salad dressings: oil-free or low-calorie (light or lite)

Mayonnaise: fat-free or light

Sour cream and yogurt: fat-free, plain, or with NutraSweet (or low-fat nondairy substitutes)

Mustards: Dijon, Pommery, and others

Tomato puree, tomato paste, and tomato sauce

Clam juice, tomato juice, V8 juice, and lemon or lime juice

Butter Buds or Molly McButter

Cooking sprays (such as Pam) in butter, olive oil, garlic, or lemon flavors

Vinegars: balsamic, cider, wine, tarragon, and others

Horseradish: red and white

Sauces: salsa, cocktail sauce, tamari, soy sauce, A1, Worcestershire sauce, barbecue sauce, ketchup, duck sauce, chutney, relish, and others

Onion: fresh, juice, flakes, and powder

Garlic: fresh, juice, flakes, and powder

Herbs: any and all, including basil, oregano, tarragon, thyme, rosemary, marjoram, dill, chives, sage, and bay leaves

Spices: any and all, including cinnamon, cloves, ginger, cumin, nutmeg, coriander, curry, paprika, and allspice

Extracts: vanilla, almond, peppermint, maple, coconut, cocoa powder, and others

Dressings and Dips

I recommend fat-free or light dressings and dips. The light category—low-fat, reduced-fat, and low-calorie—is midway between totally fat-free and regular, and it's often more pleasing to the palate than fat-free.

Dressings can be used as all-purpose condiments, dips, toppings, even cooking liquids. They already contain a mixture of ingredients, so just slather them on vegetables, seafood, and pretty much anything else. Or cook with them to make up for the lack of butter or oil.

I recommend keeping several varieties of dressings and dips on hand, including at least one creamy version. Try brushing a light creamy dressing on seafood, then broiling; the dressing adds moisture and flavor.


Yup, candy. The real thing—not the dietetic variety—is best when your sweet tooth starts aching. Dietetic candies have almost as many calories as regular candies, often lack flavor, and are an incentive to eat more. Stick to the real thing.

Chewing gum or gum balls: any and all

Hard candy: any and all, including sour balls, candy canes, lollipops such as Tootsie Pops or Blow Pops, Jolly Ranchers, Werther's Original, and TasteTations

Frozen Desserts

Any fat-free frozen yogurt, frozen nondairy substitute, or sorbet is a fine addition to the freezer. Try the lower-calorie choices. Here are some examples:

Soft serve: up to 25 calories per ounce, including Skimpy Treat; TCBY, Colombo nonfat frozen yogurt, and Tofutti

Hard pack: up to 115 calories per 1/2-cup serving, including Sharon's Sorbet, Low-Fat Tofutti, all Italian ices, and Sweet Nothings

Frozen bars: Creamsicles, Fudgsicles, and Popsicles; any others containing up to 45 calories per bar, including Welch's Fruit Juice Bars, Weight Watchers Smart Ones Orange Vanilla Treats, Tofutti Chocolate Fudge Treats, Weight Watchers Smart Ones Chocolate Mousse, Dolly Madison Slender Treat Chocolate Mousse, and Yoplait

Individually packaged frozen bars: up to 110 calories each, including FrozFruit, Hagen-Dazs bars, and Starbucks Frappuccino Blended Coffee Bars


Avoid beverages labeled "naturally sweetened" or "fruit-juice sweetened," but help yourself to these:

Unsweetened black coffees and teas

Diet teas and juices: Crystal Light, Diet Snapple, Diet Natural Lemon Nestea, Diet Mistic, and others

Noncaloric flavored waters: orange, chocolate, cream, cherry-chocolate, root beer, cola, and other flavors of bottled or filtered water

Seltzer: plain or flavored, but check the calorie count if the product is labeled "naturally sweetened," since this usually means that the product has sugar in one form or another

Hot cocoa mixes: 20 to 50 calories per serving, including Swiss Miss Diet and Fat-Free and Nestle Carnation Diet and Fat-Free; avoid cocoa mixes with 60 or more calories per serving

Let's Go Shopping
Today's supermarkets are filled with choices for the weight conscious. Here are some of the lowest-calorie choices for a variety of food categories that aren't covered in the Anytime List.


Cheerios: a whole grain cereal with 110 calories and 3 g fiber per cup

Kellogg's All-Bran with Extra Fiber: 50 calories and 15 g fiber per 1/2 cup

Original Shredded Wheat: 80 calories and 2.5 g fiber per biscuit

Fiber One: 60 calories and 14 g fiber per 1/2 cup

Wheaties: 110 calories and 2 g fiber per cup

Whole Grain Total: 110 calories and 3 g fiber per 3/4 cup


Peanut butter

Low-sugar or sugar-free jams and jellies with 10 to 40 calories per tablespoon


Light breads with 40 to 45 calories per slice: oatmeal, premium white, wheat, rye, multigrain, sourdough, Italian

Whole grain regular breads or rolls

Rice and Pasta

Whole wheat/whole grain pastas: Hodgson Mill, Ancient Harvest

Brown rice

Whole wheat couscous

Pearled or hulled barley

Other whole grains: quinoa, whole grain cornmeal, kasha, bulgur, millet

Frozen Meals

Low-calorie frozen breakfast foods such as those from Kellogg's, Aunt Jemima, and Pillsbury—and a special mention for the low-calorie, whole grain offerings from Van's

Low-calorie, vegetable-focused frozen meals in the 150- to 350-calories-per-package range, especially the Amy's brand


All beans, dried or canned

Health Valley canned bean/chili combinations

Low-fat or fat-free refried beans


Make it a point to eat starchy, crunchy snacks only in conjunction with a food from the Anytime List. For example, have fruit with popcorn or soup with crackers. Fill up on the former, and go easy on the starchy snack.

Protein Foods

Legumes: beans, peas, lentils, chickpeas

Soy products: bean curd/tofu, meat-replacement products by Boca, Gardenburger, Yves, and Lightlife

Seafood: fresh (do not fry!), smoked, canned, frozen

Note: Calorie counts in this story may vary depending on the brand of products used. Remember to check the labels.

Fattiest Restaurant Words to Avoid
By Joy Bauer, M.S., R.D., C.D.N.

Decoding restaurant menu descriptions in search of healthier fare can require some serious detective skills. Here's a helpful glossary of words to steer clear of when you're trying to avoid heavy, high-cal dishes while dining out.


Au Gratin: Baked side dish (using potatoes, cauliflower, or another vegetable) typically made with cream or whole milk, butter, and cheese and topped with buttery bread crumbs

Hollandaise: Heavy, classic French sauce made with butter and egg yolks

Scalloped: Baked side dish (usually potatoes) made with heavy cream and/or whole milk

Creamed: Cooked with cream (as in creamed spinach)

Smothered: Usually covered in some sort of heavy sauce or gravy


Parmigiana: Coated in a mixture of bread crumbs and grated Parmesan cheese and fried

Alfredo: Heavy sauce made with butter, cream, and grated cheese

Scampi: Sauce often served with shrimp or other seafood that's typically made with lots of butter

Fritto (Fried): Fried in oil (*Some restaurants in all cuisines have gotten more savvy in an effort to sound healthier and now refer to deep-fried foods as "lightly fried" or "crispy" on their menus. Don't be fooled; if you have any doubts ask the waiter to explain the preparation.)

Breaded: Coated with bread crumbs and then typically deep-fried in oil (where it can soak up lots of calories, especially if not fried at the proper temperature)

Carbonara: Pasta sauce made from bacon, whole eggs, cheese, and sometimes cream


Con Queso: Topped with cheese

Refried: Fried, often in lard

Deep-Fried/Crispy: Fried in oil

Loaded/Supreme/Grande: Often used in reference to nachos, quesadillas, or burritos; this indicates that a dish is served with ALL the toppings, including cheese, sour cream, refried beans, and sometimes meat

Chimichanga: Burrito stuffed with meat and fillings, then deep-fried


Egg Rolls: Vegetables and meats wrapped in dough and deep-fried in oil

Fried: Fried rice, dumplings, meats, seafood, and more soak up excess oil which adds more calories to your plate

Chow: "Chow" indicates that a dish has been stir-fried, typically in liberal amounts of oil; chow mein and chow fun (or chow foon) are both dishes made with pan-fried noodles

Egg Foo Young: Egg dish (similar to an omelet) made with whole eggs, pan-fried, and usually smothered in salty brown gravy

Sweet and Sour: A sugary, syrupy sauce that's very calorie-dense

General Tso: Bits of meat (most commonly chicken) are coated in an egg and cornstarch mixture, deep-fried, and mixed with vegetables in a high-salt sauce

For more tips on healthy eating, follow Joy Bauer on Facebook and Twitter:
Edited by Karsie, Jul 18 2011, 01:59 AM.

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