10 Tips To Reduce Fat In Your Diet

10 Tips To Reduce Fat In Your Diet

1. Steam, boil, broil, or microwave vegetables, or stir-fry them in a small amount of vegetable oil.

2. Season vegetables with herbs and spices rather than sauces, butter, or margarine.

3. Try lemon juice or fat-free dressing on salad, or use a yogurt based dressing instead of mayonnaise or
sour cream dressing.

4. To reduce saturated fat, use vegetable oil or tub margarine instead of butter or stick margarine when

5. Replace whole milk with skim or low-fat milk in puddings, soups, and baked products. Substitute plain
nonfat yogurt, blender-whipped cottage cheese, low-fat sour cream, or buttermilk in recipes that call for sour cream.

6. Choose lean cuts of meat, and trim any visible fat from meat before and after cooking. Remove skin from
poultry before or after cooking. Monitor portion sizes. (Lean meats end in "loin".)

7. Roast, bake, or broil meat, poultry, or fish, so that fat drains away as the food cooks.

8. Use a nonstick pan for cooking so added fat will be unnecessary, use a vegetable spray for frying.

9. Chill broths from meat or poultry until the fat becomes solid. Spoon off the fat before using the broth.

10. Eat a low-fat vegetarian main dish at least once a week.

For help with losing weight, cleaning up your diet, or improving health, contact Kathy at: healthyu@words4-u.com. Check out the FREE report "The Secret To Permanent Weight Loss" at:

Healthy Life

Healthy Life

How many years depends upon your present age and weight. If you are under 20, for example, you can increase your life-span by as much as 15 years. Even if you are over 60, you can still enjoy more than two golden, "bonus" years. These figures are based upon actual Metropolitan Life Insurance tables, in¬cluded in this book.

In addition to prolonging your life by controlling your weight, correct diet can also save you from heart and blood vessel dis¬ease. Almost all heart researchers agree that when people who have defective fat metabolism eat a high-fat diet, heart disease often results.

In the following pages you will find instructions, in detail, on what to eat to maintain a well-balanced diet and at the same time to avoid fat-rich foods that may undermine your health. Complete daily menus for a period of several weeks are in¬cluded.

Medical research has discovered a number of important dietary supplements that not onlv improve the body's general efficiency and well-being but help prevent hardening and blocking of the arteries—the condition that sets the stage for heart attacks and strokes. The nutritional supplements combined with vitamins that are described in the following pages can help you overcome fatigue, nervousness, and loss of energy.
Medical science has effectively demonstrated that millions of Americans eat three meals a day but are poorly or badly nour¬ished ; many are overweight. Yet they suffer from the symptoms of malnutrition or borderline, subclinical illness. This is often expressed by feelings of tiredness, nervous symptoms, and loss of vitality.

The role that cigarette smoking plays in various diseases has been the subject of intensive research. The discussion of tobacco will answer many of your questions concerning the effect of smoking on the heart and blood vessels.

The question of alcohol, although not so important to the pre¬vention and treatment of heart disease as it is to some other physical disorders, is also discussed, and professional advice given for using it safely.

It would be only a limited gain if the years added to your life were years of unhappiness or ill health. Therefore, the author has included advice for meeting the special problems of the older years.

The writer believes that a longer, happier life will be yours if you make a whole-hearted effort to absorb and follow the directions given here.
Like most worthwhile undertakings, it will take patience and time. But the results are so vital to you and to your loved ones, that your utmost efforts can reward you with a rich harvest of health and extra years of happy living.



The truth about fat

Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?

The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.

There are two types of fat to be aware of. Saturated fats - let's call them "the enemy" and unsaturated fats - "the good guys"! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.

Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil.
Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil.
Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil.
Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil.
Here are some important facts about fat in our diet.

1. Fat is the 'energy reserve' of animals, plants and humans.

2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.

3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.

4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.

5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!

6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.

7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.

8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).

9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).

10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.

When you know the good from the bad, fat is fabulous!


(c) Copyright Kim Beardsmore
Kim is a successful weight loss coach who will cut through the diet-hype and help you reach your goal weight. No public 'weigh-ins', meetings that cost you money or fads...simply results you will love! You can receive a free consultation.

How to create fat burning vitality

How to create fat burning vitality people

Your Breath and Your Body

If your intension is to create vitality and fitness, or maybe it's to burn fat and lean up, or maybe it's all of these things and more, and you wish too achieve lasting results, it can be of great benefit to you, to be conscious of two aspects.

I. is your breath
II. is your physical body


· Be conscious, that the way you breathe, can either,

vitalise or devitalise,

both your physical body, and your vital body (also known as your aura or your etheric body).
This can have a cumulative effect on both your "mental" and "emotional bodies".

Give thought to this!

A vast majority of us are walking around barely breathing in enough oxygen to blow up a balloon. No wonder the heavy feeling of depression is modern mans new up and coming dis-ease. Not even noticing how we are hold our breath when we exercise, eat, and yes - holding on to our breath when we talk, not to mention when we are sitting at the computer or working behind a desk only exasperates the problem. Breathing not only supplies oxygen, as you breathe, the oxygen inhaled purifies your blood by helping the removal of waste products.

Non conscious irregular breathing will severely limit the processes which play a critical role in your circulatory and respiratory systems. Your heart and lungs need to work harder. Your digestion and metabolism becomes sluggish, and the faster you breathe, the less you are able to live a vital life.

Oxygen deficiency is a major contributor to the feelings of anxiety, stress, and the onset of the disease process, leaving all of your organs, tissues, and cells malnourished and devitalised. All 75 Trillion of them. It is a proven scientific fact that no disease can live in a purely oxygenated state.

· Some benefits of "being conscious of your breath", are…

- Conscious rhythmic breathing, increases your rate of metabolism, which as a direct result improves digestion, and helps promote weight loss.

- Conscious rhythmic breathing, calms and steadies your mind, which as a direct result improves your focus and concentration.

- Conscious rhythmic breathing, strengthens your immune system, which as a result enables your body to live harmoniously within its environment, decreasing illness and disease.

- Conscious rhythmic breathing, gives you the ability to lower or raise your blood pressure, which as a result, improves your quality of living.

- Conscious rhythmic breathing, and an imposed rhythm on the everyday life, creates wellbeing, which as a result, creates space to experience, joy.

As one of our most brilliant, creative, and health conscious poets of the romantic period so eloquently put it:

"He lives most life whoever breathes most air"

-Elizabeth Barrett Browning

· If it is your intention to tone up and lean up, you first of all must realise that to burn fat you need fire, and fire needs to breathe!

Three Points to Breath ~ an instruction manual, say's...

More oxygen = more fire
More fire = more fuel can be burnt (fat)
More fuel can be burnt = more power
More power = the power to shape the body

This is as true to the human body as it is to the combustion engine. Sure you can lose weight by starving yourself, or by minimising your fluid intake, yet with every action there is sure to be a reaction. If you evaporate one litre of water that your body is holding as fluid, you may have temporarily lost a kilogram of weight on the scales, yet as sure as the tide will turn, so will the fluid.
After you have decided were it is you are going, choose the best path to get there, and choose "Knowledge as your Companion".


· Be conscious that the food you eat, can either, vitalise or devitalise, your physical body, which has an effect on both your mental and emotional bodies.

Give thought to this!

· Fat is GOOD, here a few reasons why...

- Fats are accessed, consumed and used in the regenerative and healing process.

- Fats and oils are needed to renew and build new muscle tissue.

- Fats are the most concentrated sources of energy in the diet.

- Fat is a fuel.

Eliminating fat from our diet, does not ensure we will lose weight loss and gain good health. Why is this?
Because there are different forms of fat found in the foods we eat, and by eliminating fat completely, we eliminate, "the most concentrated source of energy found in the diet". Eliminating the foods that contain fats associated with obesity and heart disease in your diet, and eating the "power fats", that improve your vitality, is the way to go.

· The singular distinction you must be aware of is the difference between healthy "power" fats, and unhealthy, fats.

· The two fats that you should practice eliminating from your diet are, saturated fats and trans fats.

Saturated Fats are fats that stay hard at room temperature, and are mostly sourced from eating animals and animal products. You find them in meat, whole-milk products, poultry skin, and egg yolks. Coconut oil also has a high amount of saturated fat.

Trans Fats are man made fats, and are produced through hydrogenation, that is, heating oils in the presence of oxygen. Many products found on the supermarket shelf contain trans fats, because the fats help them maintain a longer shelf life. Margarine contains high levels of trans fats. Unfortunately it is not Law that product manufacturers tell you how much trans fats their products contain, but you can find out if it's in a product, by looking at the ingredient list. "Knowledge is King", and if the ingredients contain hydrogenated or partially-hydrogenated oils, then it contains trans fats. If the consumer voices their opinion, and does not buy these products, manufacturers will be required to change their ways.

The two fats that improve vitality and well-being are monounsaturated fats and polyunsaturated fats. These fats come from the vegetable kingdom, nuts and seeds, e.g. like linseed, olive and peanut oil, cold pressed oils, coconut oils, avocados and soy-based foods. These fats are necessary to your body for a variety of vital reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin.

· Do you chew your food?

Food needs to be mixed with the four types of saliva, found in the body, for optimum absorption. Then it can be easily digested by the body, and the nutrients absorbed into the bloodstream. The body can only absorb liquefied foods. If solid foods are not made into liquids, the body cannot absorb the nutrients, in the food.
To absorb these nutrients, the body uses four organs of digestion, via the four digestive juices.

I. the mouth secretes saliva (ptyalin)
II. the stomach secretes saliva (pepsin)
III. the pancreas secretes saliva (trypsin)
IV. the liver secretes saliva (gall)

There is a very old, and very wise saying, that states…

"It's not what you eat people, it's what you absorb!" So…



· How hard do your feet hit the earth?

The condition of your feet has an effect on the condition of health in your body, and your metabolism. Located on the sole of your foot are reflex points for all of the bodies organs. In particular, there is a point that relates to the kidney's.

The kidney's have numerous functions to perform in the body, with the most common and understood function being the filtering of waste products that are excreted in the urine. A not so well known function of the kidney's is to store and distribute spiritual energy, or ancestral chi. The kidney's are like a big battery, powering your body. Look after them!

· So if you are of "heavy foot", lighten up!


About The Author
Brett J. Hayes Core Fitness Trainer http://www.vitalityplusaustralia.com.au