Posts Tagged ‘eat’

SWEET POTATO (Kamote)

SWEET POTATO (Kamote) far exceeds the nutrition and health values of rice.
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Here are the benefits of substituting rice with kamote:

 

    1. Sweet potato is more filling and suppresses hunger pangs longer. It is also cheaper than rice.

 

    1. Unlike rice, it is  easy to grow. It grows in backyards with or without fertilizers. Local government executives can provide their poor communities with idle government land for planting kamote which the entire community can share.

 

    1. Unlike rice which needs to be eaten with a dish, Sweet Potato tastes good and can be eaten by itself. Thus, substituting rice with sweet potato saves money for other needs.

 

    1. Rice cannot match the nutritional values of potato. Because rice converts to sugar in the body, the Philippines registers as a top producer of diabetics in the world. The poor tends to load up on rice and less on the dish which are more expensive. That makes them vulnerable to diabetes, an ailment known in developed countries as a rich man’s disease.

 

    1. The nutritional values of a 3 oz. baked sweet potato are: calories 90, fat 0 g, saturated fat 0 g, cholesterol 0 mg, carbohydrate 21 g, protein 2 g, dietary fiber 3 g, sodium 36 mg

 

    1. Too much rice consumption can make you sick, but sweet potato (kamote) can bring you to health and keep away some health problems. These have been proved medically.

 
Sweet Potato (kamote) lowers hypertension, bad cholesterol and even blood sugar when eaten as as a substitute to rice! The purple sweet potato (kamote) is particularly effective for lowering hypertension.

The Korean medical documentary credits the sweet potato (kamote) as high fiber and is one of the best foods that one can eat to prevent cancer!

I love tomatoes

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Tomato is a fruit that is also considered a vegetable and is extensively used in making a wide variety of dishes. It is used in vegetarian as well as non-vegetarian dishes all over the world and also for snacks on a regular basis. It is famous for being used in pizzas, sandwiches and cocktails too. This widely used fruit has many nutritional benefits in addition to its preference in many cultures.

http://www.stylecraze.com/articles/amazing-benefits-of-tomatoes/

 

It belongs to the nightshade family of vegetables and its cultivation has been dominant in ancient Spain since the Aztecs. It was introduced to the world by Spanish wanderers and it has since gained massive popularity across all regions of the world.

Health Benefits Of Tomatoes:

1. Filling Food:

tomato-hair-benefits

As Tomatoes have high water content, they work perfect as filling food. Tomatoes, with its water content moisturises our skin and keeps it healthy and shiny. This is makes this one of the main benefits of tomato.

2. Complete Vitamins & Nutritional content:

It provides almost 20 percent of the daily vitamin intake required, per serving, which is necessary for maintaining good health. It is also known to have all the positive nutrients needed for proper functioning of the human body according to USDA. This is also one of the major tomato benefits.

3. Controls Heart rate:

Being rich in potassium content, it gives about 237 mg of potassium which is useful for controlling heart rate and is helpful in preventing heart diseases and strokes.

 

The vitamins such as vitamin A, flavonoid B complex, thiamine, folates, niacin etc. are also present in tomatoes that help cure skin and eye diseases.

5.  High Blood Pressure:

Tomatoes, with a powerful punch of minerals and nutrients also help in safeguarding our body from High Blood Pressure and High Cholesterol.

5. Good for Bones and Teeth:

 

Being rich in Calcium, it tends to improve bone strength and bone formation in the body. It is also beneficial in maintaining the teeth in healthy state.

7. Free Radicals curbed:

Some of its flavonoid antioxidants, such as lycopene and zea-xanthin are best known to health specialists for their anti-free radical behaviour.

8. Anti Cancerous:

The antioxidant behaviour of this vegetable also helps to prevent many unwanted reactions in the lungs, colon and breasts that can tend to be cancerous. The antioxidants help in the treatment of cancer by preventing carcinogenic reactions in the body which stop by blocking free radicals from proceeding further.

9. Cell Repair and Muscle Building:

It is a naturally rich source of protein, which is good for cell repair and muscle building.

10. Less Fat content:

Other basic nutrients include 4 grams of carbohydrates, 1 gram of protein, 18 calories and 0 grams of saturated fat. This vegetable can be eaten in good amounts due to the lower rate of calories in tomato.

Tomato: Skin Benefits

Besides cooking, tomato can be used in a number of ways to enhance your beauty. It is considered to be the panacea of skin. It is believed that consuming tomato and tomato products will give you a healthy and beautiful skin. Its beauty benefits are gaining popularity with every passing day.

Some of them are:

11. Tomato is highly effective for treating open pores.  Add four drops of tomato juice to 1 tablespoon of water and apply it on your face with the help of a cotton ball. Gently massage your skin with this mixture and leave it on for 15 minutes. Regular application of this will shrink the pore size.

12. Tomatoes are not just an important part of a healthy diet but also work wonders when applied topically on the skin. Applying tomato juice or rubbing tomato halves on the skin evens out the skin and revives the glow giving you a healthy looking skin. It contains high amount of Vitamin C which is known to brighten skin.

13. Tomato seed oil is the newest addition to the line of natural carrier oils and is excellent for treating several skin conditions.  These are packed with a substance that fights free radicals and signs of ageing.  Tomato seed oil is used for the treatment of mild to severe skin conditions like eczema and psoriasis. It is also helpful in treating dry and damaged skin. Use a moderate quantity of oil to massage the affected areas of your skin. Leave it overnight and wash it off the next day. You can also add this oil to your facial creams, moisturizer and scrubs, to keep the skin soft and smooth.

14. Vitamin A and C are commonly found in many acne treating medicines and ointments. The high acidic content in tomatoes helps to treat rashes and acne.  If you are suffering from tiny zits on your face, then cut the tomato in two halves and apply the inside of it on your face. If you suffer from severe acne problems then peel a fresh tomato and mash it. Apply this pulp on your face and leave it for an hour. Rinse it off and pat dry. Use this pack regularly to get rid of tan and pimples.

15. Excess sebum production leads to clogging of pores that leads to pimples, dirt build up and uneven skin tone. Squeeze juice of 2 tomatoes and add 4 tablespoons of cucumber juice to it. Apply this homemade toner to your face daily with the help of a cotton ball to control excess oil and shine and to unclog the pores.

16. Tomatoes and its products enable the skin to take oxygen in and prevent the signs of ageing. It provides an amazing natural skin treatment which can make the skin look younger and healthy with less effort.

17. According to various studies, tomato contains an antioxidant called lycopene which acts as a natural sunscreen. This provides the skin protection from harsh UV rays.

18. Tomato extract is often used in luxurious body massage oils to combat visible sign of stress on the skin.  Tomato extract is also used in eye creams, which, along with other essential ingredients, leaves the eyes looking fresh and revitalized.

19. The astringent properties of tomato make it an excellent choice for combination skin. A pack made from mashed avocados and tomatoes soothes the skin and cleanses it thoroughly to give you a glowing complexion.  Apply this face pack and wash it off with lukewarm water after 20 to 30 minutes. Tomato contains natural oil reducing and astringent properties while avocado provides antiseptic and moisturizing effect to the skin.

20. Consumption of at least 16 milligrams of lycopene every day reduces the amount of free radicals in the body to give you a youthful kin. It fights cellular damage and reddening of the skin and also retains the moisture, thus preventing fine lines and wrinkles. This property of tomato makes it an amazing anti -ageing product.

21. Tomato is considered as a natural bleaching agent and is very helpful in lightening the skin tone. Prepare a face pack by mixing 1 teaspoon of oatmeal, 1 teaspoon of yoghurt and 2 teaspoon of tomato pulp. Apply it on the face and neck and leave it for 20 minutes.  Oatmeal will gently exfoliate the skin, while yoghurt and tomato will help to clear the blemishes. This improves the complexion.

22. According to Prevention Magazine, people who consumed 5 tablespoon of tomato paste daily for 3 consecutive months were naturally protected against sun burn. Sun burnt skin can also be treated by applying tomato on the affected parts. Make a pack by mixing 2 teaspoons of tomato pulp with 1 teaspoon of yoghurt.  Apply this on the face, neck, hands and feet. Tomato cools the skin while yoghurt provides a protein boost to make the skin soft and supple.

23. Mix honey with tomato juice to make a thick paste. Apply it on the face and wash it off after 15 minutes to get a smooth and glowing skin.

24. Tomatoes can greatly help you to remove dead skin cells. Grind tomatoes in a mixer with the seeds and add 1 teaspoon of sugar to it. Apply it on the face and massage gently in circular motion. You can also cut 1 tomato into 2 halves and sprinkle some sugar on it. Gently scrub your skin with it to do away with dead skin cells and get a clean and fresh looking skin.

Tomato: Hair Benefits:

You must have noticed that many hair care products including shampoos and conditioners contain tomato extract as one of the ingredients. This is because tomato contains important nutrients like Vitamin A, B C and E, which are excellent stimulants for healthy hair. Some of the benefits of tomatoes for hair include these below.

25. Tomatoes are considered to be an excellent cure for hair loss. It is believed that application of tomato pulp on scalp can prevent hair loss.

26. Tomatoes are amazing natural conditioners coming straight from your kitchen.  It provides natural shine to the hair and makes it soft and manageable.  Take a few drops of oil in your hand and apply it on your hair. This will act as a leave-in conditioner and will keep the hair manageable and frizz free.

27. Pure, homemade tomato puree can help in bringing radiance and elasticity to dry hair. Mix tomato puree with oil and apply it on the hair.  Leave it for 20 minutes and then wash it off.  This will make the hair super smooth, shiny and flexible as it contains high amounts of protein in it.

28. Regular swimming often changes the colour of the hair due to the high amount of chlorine present in the pool water. Tomato can be a great help to remove the stains from the hair.  Apply pure tomato juice to the hair and leave it for 20 minutes. Rinse it off with water, followed by shampoo and conditioning.

29. Tomato juice also acts as a soaking agent to remove odours. Apply freshly squeezed tomato juice on the scalp and massage your hair with it for a few minutes.  Leave it for 30 minutes and then wash it off as usual.

30. Moisture often escapes from the scalp during winters, making the hair strands dry and brittle, leading to breakage.  So make sure to keep your hair replenished with the help of tomatoes. Tomatoes help to lock the much needed moisture in the hair to prevent it from dry.

31. Tomatoes are very useful for curing itchy scalp and dandruff. Itchy scalp and dandruff leads to other scalp problems, like eczema and scalp psoriasis.  Tomato contains high amount of Vitamin C which fights dandruff and provides collagen for proper tissue development of the scalp. Take 2 to 3 ripe tomatoes and make a thick pulp out of it. Add 2 table spoon of lemon juice to it and mix well to form a smooth paste. Apply the pack gently on the scalp. Do not scratch the scalp with nails. Apply it properly on the scalp and leave it for 30 minutes. Rinse your hair with water and let it dry.

32. Tomato hair rinse can be used to impart shine and remove excess build up from the scalp. Take 3 ripe tomatoes, remove the skin and seeds and squeeze the juice out of it. Spray it on your hair and scalp and wash it off after 1 hour.

Selection and Storage:

Tomatoes are available all year round in both fresh and preserved form. There are thousands of varieties of tomatoes which are available in various shapes, sizes and colors. Two common shapes of tomatoes are round or pear shaped and cherry sized.  Select tomatoes that are rich in color like deep red, vibrant oranges or tangerines. Tomatoes are also available in yellow and purple colors but these are less acidic and thus don’t have much flavour.  They should be well shaped, devoid of any dent, cracks or bruises. The skin should be taut and not shriveled or wrinkled.  Fresh and ripe tomato yield to slight pressure and emit a sweet fragrance.

Tomatoes are quite sensitive to cold as it can impede its ripening process and even nullify its flavour.  So store them at room temperature, away from direct sunlight and consume it as early as possible.  Purchase tomatoes that ripen in the vine, as the sugars, acidic and aroma compounds remain intact in vine ripened tomatoes. Avoid buying tomatoes that are over ripe and soft.

If by mistake you have bought slightly unripe tomatoes, then wrap them in a paper bag with banana or apples and leave overnight.  Ethylene gas emitted by these fruits will speed up the ripening process.  Place them in the refrigerator after they are fully ripe, where they will stay fresh for 2 to 3 more days. Take them out from refrigerator at least 30 minutes before using them as this will enhance their flavour and juiciness. While purchasing tomato ketchup, purchase only organic ketchup to avoid unwanted pesticides residue and other contaminants. Overripe tomatoes are easily perishable and should be ideally stored in the refrigerator.

The high acidic content of the tomato is the prime reason that tomatoes are re-canned more than any other fruit or vegetable. Canned tomatoes come in many varieties like whole, chopped, crushed, and pureed and sauce like. Unopened canned tomatoes can be consumed within 6 months while opened tomatoes should be consumed within a week.

You can also freeze the tomatoes if you have excess of it. Freezing will not alter the flavour or texture of the tomatoes. All you need to do is wash it thoroughly and leave it to dry. Place the tomatoes on a zip lock pouch and suck out the air with a straw. When required, remove from the bag and thaw to remove the skin.

Usage:

There is no dearth of uses of this versatile ‘vegetable’. Tomatoes are used extensively in cooking and are a staple in our Indian cuisine. Tomatoes are mixed with other ingredients to enhance the flavour of the dish. Green tomatoes are used to prepare chutneys and pickles in our cuisine.

Tomato juice is gaining immense popularity as a popular health drink.  Opt for organic tomato juice as it contains 3 times more lycopene than the regular ones.

Regular tomatoes, mainly cherry tomatoes are used in the preparation of salads and sandwiches.

You can also stew tomatoes to prepare tomato soup, sauce, and other baked dishes. Homemade tomato sauce is way better that those available in the market.

Tomato Nutrition facts (USDA):

Principle

Nutrient Value

Percentage of RDA

Energy 18 Kcal 1%
Carbohydrates 3.9 g 3%
Protein 0.9 g 1.6%
Total Fat 0.2 g 0.7%
Cholesterol 0 mg 0%
Dietary Fiber 1.2 g 3%

Vitamins

   
Folates 15 µg 4%
Niacin 0.594 mg 4%
Pyridoxine 0.080 mg 6%
Thiamin 0.037 mg 3%
Vitamin A 833 IU 28%
Vitamin C 13 mg 21.5%
Vitamin E 0.54 mg 4%
Vitamin K 7.9 µg 6.5%

Electrolytes

   
Sodium 5 mg >1%
Potassium 237 mg 5%

Minerals

   
Calcium 10 mg 1%
Iron 0.3 mg 4%
Magnesium 11 mg 3%
Manganese 0.15 mg 6.5%
Phosphorus 24 mg 3%
Zinc 0.17 mg 1.5%

Phyto-nutrients

   
Carotene-ß 449 µg
Carotene-α 101 µg
Lutein-zeaxanthin 123 µg
Lycopene 2573 µg

 120906_tomatoes_2

According to USDA reports, this vegetable contains all the necessary nutrients for a human body.

  • It provides almost 20 percent of the vitamin intake necessary per serving.
  • Its potassium rich content gives about 237 mg of potassium which is useful for controlling heart rate and cell damage.
  • The vitamins such as Vitamin A, flavonoid B complex, thiamine, folates, niacin etc. are also present in tomatoes.
  • Other basic nutrients include 4 grams of carbohydrates, 1 gram of protein, 18 calories and 0 grams of saturated fat.

Include this wonder vegetable in dishes, sauces, pickles, puree’s etc. to avail its benefits and fulfil your body’s nutrient intake. Tomatoes are easily available in your local market, so go grab one right away. It is but obvious by now that the tomato health benefits are numerous!

nice butt exercise

Get A Bangin’
Fit Booty

Whether you want a bangin’ booty like Beyonce or enviable buns like Jessica Biel, the only way you’re going to get the gluteus of your dreams is by getting your sweat on. Cornel Chin, fitness troubleshooter to the stars and author of Celebrity Body on a Budget, recommends the following five butt exercises to get a fit — and camera-worthy — derriere.

1. Unilateral Hip Extension

Start position: Place your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Keep your core muscles engaged, and don’t let your back arch.

Movement: Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then slowly lower your right leg, returning back to the start position.

Perform: Do 1 set of 12 to 15 repetitions with your right leg then repeat the exercise with your left leg.

Chin says: As you get stronger, increase the number of sets and/or add ankle weights for more resistance

 

 

Unilateral Hip Extension

2. One-legged deadlifts

Start position: Extend your left leg back slightly, lightly resting on the toes of your left foot. Hold a dumbbell in each hand in front of the thighs.

Movement: Hinge from your hips and lower the weights towards the floor as low as your flexibility allows. Keep your back flat or with a natural arch and ensure you keep your abs contracted to protect your back. Squeeze your glutes of the working leg to raise back up.

Perform: Do 1 set of 10 to 12 reps with your left leg back then repeat the exercise with your right leg back.

Chin says: Deadlifts are highly effective for your glutes, lower back and hamstrings, but this single-legged version is ideal to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced. Form is paramount and you should avoid this exercise if you have back problems.

One-legged deadlifts

http://www.sheknows.com/videos/articles/816101/5-best-butt-exercises-1/page:2

Lunges

3. Lunges

Start position: Stand tall with your feet hip-distance apart, hands on your hips.

Movement: Step your right foot forward and lower your body towards the floor while keeping your back up straight. You’ll be bending both of your knees; the right knee should be at a 90 degree angle (if it isn’t, step your right foot further forward, aiming to keep your knee over your ankle when you lower down) while your left knee lowers towards the floor.

Perform: Do 2 to 3 sets of 12 to 15 reps on each leg.

Chin says: This is such a dynamic exercise as it recruits so many muscles at the same time. What’s also great about lunges is the many variations: front lunges, walking lunges, reverse lunges, side to side lunges and wheel lunges (front, side, reverse). You can also elevate the back foot on a step or platform for a tougher workout on both legs.

4. Step Ups

Start position: Place your right foot on a step or platform of at least 12 to 15 inches high. Make sure your knee is bent at a 90 degree angle (knee above ankle) for safety.

Movement: Pushing through your right heel on the platform, straighten your right leg as you bring your left toe up to the step or platform. Lower your left foot down slowly, barely touching the toes of your left foot to the floor.

Perform: Do 2 to 3 sets of 12 to 15 reps on each leg.

Chin says: This is a popular tried and tested exercise that really targets the glutes. You’ll notice the difference when you take it slow and concentrate on the working leg.

Step Ups

5. Squats

Start position: Stand with feet hip-width apart, folding your arms across your chest. Keep your feet flat but place your weight on your heels.

Movement: Hinge at the hips and bend your knees as you sit your rear back as if a chair is behind you. Keep your back straight, abdominal muscles tight, and knees behind your toes as you lower down. Squeeze your glutes to straighten up and return to start position.

Perform: Repeat for 2 to 3 sets of 12 to 15 reps. As you get stronger, add weights or resistance bands for more intensity.

Chin says: Good old traditional squats are simply one of the best exercises you can do for your butt, thighs and hips. There are several variations of squats, ranging from standard squats with your feet hip-width apart or with the use of a chair or bench to act as a marker when squatting. Add dumbbells, resistance bands and core boards, and you will stimulate your glutes and other target areas even more.

5 ‘bad’ foods you should be eating

5 ‘bad’ foods you should be eating

By Leslie Goldman

EGGS
 

Then: Yolks were considered tiny cholesterol bombs.

  1. Now: Numerous studies, including one in a 2011 issue of the European Journal of Clinical Nutrition, have debunked the link between eggs and heart disease. Although a single yolk contains nearly the recommended daily limit for dietary cholesterol, it is the most nutrient-rich part, packed with zinc, iron, vitamins A and D, and choline, which may help reduce breast-cancer risk. Plus, the yolk contains nearly half of an egg’s hunger-quashing protein, which is why white-only omelets aren’t as satisfying.

“Because you feel full, you’re less likely to overeat later on,” says Nikhil V. Dhurandhar, Ph.D., an associate professor at Pennington Biomedical Research Center in Baton Rouge, Louisiana.

Bring it back: A hardboiled egg makes a great snack with staying power — and has only around 70 calories. Just beware fattening companions that often accompany eggs, such as butter, bacon, and cheese.

 

BANANAS

Then: Higher in calories than most fruits, bananas were considered carbs that packed on pounds.

Now: Bananas contain a type of dietary fiber known as resistant starch that your body can’t absorb, so it fills you up temporarily without the risk of filling you out permanently. Other research has linked resistant starch to an increase in post-meal fat-burning, says Janine Higgins, Ph.D., nutrition research director at the Colorado Clinical and Translational Sciences Institute. One of the by-products of the unabsorbed carbohydrates in your system is butyrate, a fatty acid that may inhibit the body’s ability to burn carbs, forcing it to incinerate fat instead.

Bring it back: Choose a greener banana; once it has turned totally yellow, the starch inside has broken down and is no longer resistant to digestion. If you don’t like to eat bananas when they’re that firm, toss one into the blender for a hunger-dampening smoothie. And take a deep whiff before sipping it: Research from The Smell Taste Treatment and Research Foundation in Chicago shows that the smell of banana helps reduce appetite, so you may not want to eat as much anyway.
COCONUT OIL

Then: Because it’s high in saturated fat, coconut oil was demonized by dieters.

Now: Turns out, coconut oil is swimming in medium-chain triglycerides, fats that can be metabolized faster than the long-chain variety found in other oils like sunflower. “They’re rarely stored as fat because the body prefers to use them for energy,” says Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on Earth. A 2009 study in Lipids found that supplementing women’s diets with about two tablespoons of coconut oil per day fueled a reduction in abdominal obesity while helping elevate HDL (good) cholesterol levels. (Other studies have confirmed there is no negative impact on LDL cholesterol or blood pressure.)

Bring it back: Because coconut oil is calorie dense — about 120 calories per tablespoon –you still want to watch how much you down. Bowden suggests swapping oils high in omega-6, like corn or vegetable, for virgin or extra-virgin coconut oil.

 

RED MEAT

Then: Beef had a reputation for contributing to heart disease and wide waistlines.

Now: New research suggests that saturated fat—at least in moderation—may not be the evil heart attacker it’s been made out to be. And today you can buy cuts of meat that are leaner than what was available a decade ago. Red meat is a stellar source of satisfying protein, a known ally in weight management. “It requires more time and energy to digest and can help you gain metabolically active muscle, which burns more calories at rest than fat does,” says Wendy Bazilian, D.P.H., R.D., author of The SuperFoodsRx Diet. Plus, particularly the grass-fed variety contains high concentrations of conjugated linoleic acid (CLA), which is associated with a lower body-fat percentage. Early research indicates that CLA may disrupt enzymes that help deposit and store fat.

Bring it back: The cut of beef is the deciding factor. Extra-lean ones include top sirloin select, sirloin tip, top round, and eye of round roast. They all have fewer than five grams of total fat and two grams of saturated fat per three-ounce serving, but avoid anything labeled prime, which tends to be fatty. Shoot for a three-to four-ounce portion—the size of a BlackBerry—and grill, roast, or bake it (panfrying only soaks it in butter or oil).
PEANUT BUTTER

Then: This sandwich staple has been shunned as high-fat and high-cal.

Now: True, peanut butter contains 16 grams of fat per two-tablespoon serving, but it’s the heart-healthy, monounsaturated kind. “Peanut butter helps with appetite regulation without your even trying,” says Bazilian. “It’s so nutrient dense that we simply end up consuming fewer calories overall.” A study in the International Journal of Obesity found that people who remained on a diet that included peanut butter for 18 months lost an average of nine pounds.

Bring it back: Skip reduced-fat varieties, which are often heavily sweetened to compensate for missing flavor. Stick with natural PB with no added sweeteners and focus on portion control. If you can’t be bothered to measure out two level tablespoons, buy individual packets (try Justin’s) for 200 calories or fewer.

7 Helpful Tips to Stop Binge Eating

7 Helpful Tips to Stop Binge Eating

by HENRIK EDBERG

 

Weight loss, the million dollar question, how do I lose weight? Well I got to ask you, how did you gain the weight in the first place?

Being overweight isn’t the real problem, it’s just a symptom of overeating. Forget dieting and exercising.

In order to lose weight and keep it off you need to get to the root of the problem. If you are overweight and are trying to just exercise or diet then you are trying to cover up your unconscious overeating with a bandage. Underneath the bandage the overeating habits will still be there. And even if you were to lose the weight, you won’t be able to keep it off unless you take a deep look at why you eat.

Binge eating is the most common overeating mechanism. Binge eating is simply eating too much food. Often people binge eat to deal with stress, fear, anger or other tough emotions. A common binge eating episode is eating a whole tub of ice-cream at the end of a stressful day. Another common binge eating episode is dieting and crashing. This was my biggest problem when it came to weight loss. I would diet extremely, eating too little, and I’d be able to keep it up for a few days. However on the 6th or 7th day I would crash, and binge eat – basically eating all the fatty sugary foods I’ve been avoiding.

Binge eating is something I personally dealt with for years. Which is why I wanted to give you 7 tips to stop binge eating, or avoid binge eating in the first place.

1. Do NOT diet.

Dieting doesn’t work. I’ve tried all the diets. I would be able to keep a diet up for a few days. But then I would have a day where I would crash, and binge eat. Rather than trying to diet to lose weight, try to slowly improve your eating habits. Instead of eating 5 junk foods a day, try eating 4 for the next 7 days. Once you have done that successfully then trying eating 3 junk foods for the next 7 days etc.

2. Eat fatty or sugary foods in controlled moderation.

Do not deprive yourself of foods you crave. Otherwise you will keep increasing your craving for that food. One day you will crash and binge on that food. Eat fatty and sugary foods you craved in controlled moderation. Control the portion size. It’s not a good idea to order a whole large pizza for yourself if you only plan on eating 2 slices. Rather it’s better to order a personal sized pizza.

3. Understand that weight loss is HARD.

Commercials for weight loss products make weight loss look so easy. It’s NOT. Loosing weight and keeping it off is one of the toughest goals one can achieve. However you can achieve it slowly over time. Trying to lose weight too quickly by eating very little or exercising for extremely long sessions will not work. It will lead you to crashing and binge eating.

4. Forgive yourself.

There will be days where you are too week to say no, and will binge eat. It’s ok, forgive yourself. Don’t let the feelings of guild creep in. Don’t try to be a perfectionist. You are NOT perfect. Rather forgive yourself, and move on. If you let feelings of guilt and disappointment creep in, you probably will feel overwhelmed, give up, and binge eat some more.

5. Tell a friend.

Tell a trusted close friend of family member about your binge eating or overeating habits. More often than not they will be very supportive. They will even ask you what they can do to help. Request that they ask you every now and then about your progress with improving your eating habits. This will help you stay accountable with your commitment to stop binge eating.

6. Read up on how to stop binge eating.

If you can’t stop binge eating, and this is a very serious problem for you then make a commitment to get it handled. Read everything you can find about the subject. You can start by reading many of the tips articles I have on my website How To Stop Eating.

7. Team up with others who are trying to stop binge eating.

 

http://www.positivityblog.com/index.php/2008/08/26/7-helpful-tips-to-stop-binge-eating/

Eat Less Rice!

Eat Less Rice!
The human body was never meant to consume rice! You see, our genes have hardly changed in more than 30,000 years. However, our food choices and lifestyle have changed dramatically. The caveman would hardly recognise our food or way of life.

Caveman food was never cooked as fire was not yet tamed. Thus, he ate only those foods that you can eat without treatment with or by fire. He ate fruits, vegetables, fish (sushi anyone?), eggs, nuts and meat. Yes, even meat! You can even eat meat raw if you were starving in the forest. You have the necessary enzymes to digest meat.

However, rice, like wheat and corn, cannot be eaten raw. It must be cooked. Even if you were starving in the desert, you cannot eat rice in the raw form.. This is because we do not have the system of enzymes to
break rice down. You were never meant to eat rice. To make matters worse, you not only eat rice, but also make it the bulk of your food.

In some parts of Asia , rice forms up to 85% of the plate. Even if you take rice, keep it to a minimum. Remember, it is only for your tongue – not your body. Actually, rice and other grains like wheat and corn are actually worse than sugar. There are many reasons:

Rice becomes sugar – lots of it!
This is a fact that no nutritionist can deny: rice is chemically no different from sugar. One bowl of cooked rice is the caloric equal of 10 teaspoons of sugar. This does not matter whether it is white, brown or herbal rice. Brown rice is richer in fibre, some B vitamins and minerals but it is still the caloric equal of 10 teaspoons of sugar. To get the same 10 teaspoons of sugar, you need to consume lots of kangkong-10 bowls of it.

Rice is digested to become sugar.
Rice cannot be digested before it is thoroughly cooked. However, when thoroughly cooked, it becomes sugar and spikes circulating blood sugar within half an hour-almost as quickly as it would if you took a sugar candy. Rice is very low in the ‘rainbow of anti-oxidants. ‘

This complete anti-oxidant rainbow is necessary for the effective and safe utilisation of sugar. Fruits come with a sugar called fructose. However, they are not empty calories as the fruit is packed with a
whole host of other nutrients that help its proper assimilation and digestion.

Rice has no fibre.
The fibre of the kangkong fills you up long before your blood sugar spikes. This is because the fibre bulks and fills up your stomach. Since white rice has no fibre, you end up eating lots of ‘calorie
dense’ food before you get filled up. Brown rice has more fibre but still the same amount of sugar.

Rice is tasteless-sugar is sweet.
There is only so much that you can eat at one sitting. How many teaspoons of sugar can you eat before you feel like throwing up? Could you imagine eating 10 teaspoons of sugar in one seating?

Rice is always the main part of the meal.
[water]While sugar may fill your dessert or sweeten your coffee, it will never be the main part of any meal. You could eat maybe two to three teaspoons of sugar at one meal. However, you could easily eat the
equal value of two to three bowls (20-30 teaspoons) of sugar in one meal. I am always amused when I see someone eat sometimes five bowls of rice (equals 50 teaspoons of sugar) and then asks for tea tarik kurang manis!

There is no real ‘built in’ mechanism for us to prevent overeating of rice:
How much kangkong can you eat?
How much fried chicken can you eat?
How much steamed fish can you eat?

Think about that!

In one seating, you cannot take lots of chicken, fish or cucumber, but you can take lots of rice. Eating rice causes you to eat more salt. As rice is tasteless, you tend to consume more salt-another villain when it comes to high blood pressure. You tend to take more curry that has salt to help flavor rice. We also tend to consume more ketchup and soy sauce which are also rich in salt.

Eating rice causes you to drink less water.
The more rice you eat, the less water you will drink as there is no mechanism to prevent the overeating of rice. Rice, wheat and corn come hidden in our daily food. As rice is tasteless, it tends to end up in
other foods that substitute rice like rice flour, noodles and bread. We tend to eat the hidden forms which still get digested into sugar.

Rice, even when cooked, is difficult to digest.
Can’t eat raw rice? Try eating rice half cooked. Contrary to popular belief, rice is very difficult to digest. It is ‘heavy stuff’. If you have problems with digestion, try skipping rice for a few days. You will be amazed at how the problem will just go away.

Rice prevents the absorption of several vitamins and minerals.
Rice when taken in bulk will reduce the absorption of vital nutrients like zinc, iron and the B vitamins.

Are you a rice addict? Going rice-less may not be easy but you can go rice-less. Eating less rice could be lot easier than you think. Here are some strategies that you can pursue in your quest to eat less rice:

Eat less rice-cut your rice by half.
[salmon-steaks]Barry Sears, author of the Zone Diet, advises ‘eating rice like spice’. Instead, increase your fruits and vegetables. Take more lean meats and fish. You can even take more eggs and nuts.

Have ‘riceless’ meals.

Take no rice or wheat at say, breakfast. Go for eggs instead.

Go on ‘riceless’ days.
Go ‘western’ once a week.
Take no rice and breads for one day every week.
That can’t be too difficult. Appreciate the richness of your food. Go for taste, colours and smells. Make eating a culinary delight. Enjoy your food in the original flavours.

Avoid the salt shaker or ketchup.
You will automatically eat less rice.
Eat your fruit dessert before (Yes! No printing error) your meals.
The fibre rich fruits will ‘bulk up’ in your stomach. Thus, you will eat less rice and more fruits.

It’s your life. Decide what you want to eat! But eat less rice!

Struggle for Freedom