How Can A Healthy Diet Give You A Healthy Heart?

We live in a world where people are seduced by fat food every day. So many people choose the taste of greasy and fatty sausages or burgers over the nutritional value of healthy fresh salad. It is pure madness, but it shows how addicted people have become to the taste of junk. These people have a total disregard for what it is doing to their hearts.

Alarmingly, more and more medical related deaths have been recorded in the last few decades that are related to heart related problems and cardiac arrests. It is no secret that fast food has played a big part in this.

Studies have shown us that around 80% of heart disease can be prevented through healthy eating. A staggering figure I’m sure you’ll agree. To have a healthy heart, all it takes is the willingness to learn new habits.

While learning new eating habits may seem like a massive step, don’t worry, you don’t have to make 100 drastic changes all at once. You won’t need to turn into a rabbit and only eat vegetables and nothing else for the rest of your life.

If you want a healthy heart, you can start by changing how you cook your favourite non-vegetarian foods. Adding spice to non-veg foods like sage, dry mustard, dill, tarragon, marjoram or oregano can reduce fat saturation and cholesterol. If you like to eat lots of meat, stick to lean red meat and white meat.

Pure vegetarian foods however need to become a large part of your diet. Start gradually eating more and more fresh vegetables. Veggies still contain fats,but not as much.

Foods like cucumber, tomatoes, carrots and leafy vegetables are very healthy and don’t add cholesterol to your body. The Lunch Box Diet is a great healthy diet based on the popular grazing principle that boosts your metabolism through eating small regular meals.

Red and green fruits, low fat milk, olive oil and wholegrain foods are also good vegetarian foods you should have a lot of in your diet if you want a healthy heart.

When you buy foods from the supermarkets, be careful and don’t always trust the labels when they say the product is low cholesterol. Always avoid Low Density Lipoprotein (LDL) – this is bad cholesterol, which can cause heart complexities. In contrast, High Density Lipoprotein is good cholesterol – this can help to protect against cardio-vascular risks.

Unhealthy non-food related habits are also important to eradicate. If you smoke or drink lots of caffeine and alcohol, this is something you should cut back on. Exercise is also good for strengthening you cardio-vascular system. So if you’re a bit of a couch potato, now is the time to hit the gym.


All the best for now and speak soon,


Daryl

A Useful Article On Healthy Travel Food

If you go travelling a lot you might be horrified by the lack of nutritional food on offer. Most companies that dish food out to travellers are more interested in profit than nutrition.

Going travelling can often force us to eat lots of unhealthy meals. It’s hard to have control over your calorie intake as your food options will be so limited.

Don’t be worried though, you can still enjoy delicacies on your travels without turning into a pig! With a little care, you can enjoy yourself without being over-indulgent.

If you want to try various delicacies, try to share them with a partner and use your common sense to pick out snacks and meals that are most likely to have the most nutritional value.

If you’re on the road and eating breakfast at service stations, avoid eating deep fried eggs and bacon. Stick to cereals and sandwiches. If you’re going to have eggs, stick to boiled eggs or an omelette.

Take plenty of healthy snacks with you from home to ensure that you and your kids are guaranteed to get some nutrition. You never know what your food options are going to be when you travel, so at a bare minimum you can make sure you have a few healthy snacks in your bag. Take things like protein bars, whole wheat bread sandwiches, fruit and juices. Don’t take high fat and salty snacks like crisps and chocolate bars. Alternatively a great diet for on the move is The Lunch Box Diet which you can combine with a simple cool bag to keep everything fresh.

When food is offered to you during your journey, be it on a plane, a train or a ship, use you head to analyse the negative and positive aspects of the meals before tucking in. If possible, stick only to boiled, roasted or baked dishes rather than fried meals. Make sure you have adequate salads or vegetables to accompany your meal. These should always be provided as standard. You can check what food will be served before you arrange your journey.

Long distance travelling can be quite boring so it’s hard not to stuff yourself along the way. This is why you should take only healthy snacks in case you get this urge. If you are serious about dieting or losing weight, then you should have a natural eye for filtering out healthy food from junk. When travelling, its time to put this instinct in to use and stay disciplined and eat as healthily as you can.


All the best, see you soon

Daryl

10 Best Fat Burning Foods

When it comes to losing weight there are some foods that can really help speed up the process. Some foods have properties that make them ideal for fat fighters. Inclusion of such foods in a healthy long-term dieting plan can really help us to shed those pounds a lot faster. Here is a list of the 10 best fat burning foods from Lunch Box Diet author Simon Lovell.

1. Green Leafy Vegetables

Leafy green veggies such as lettuce and cabbages are rich in fibre, folic acid, vitamin C, and various other nutrients. As well as being rich in all these nutrients, they are also very low in calories. Vegetables like this should be heavily included in any healthy diet plan

2. Whole Grain Cereal

Whole grain cereals are rich in both fibre and complex carbohydrates. Both of these are helpful for maintaining low insulin levels and boosting metabolism. Keeping insulin levels low is crucial for losing weight.

3. Eggs

Eggs are another food that give your metabolism a boost, and they are also a good source of protein. Eating eggs in the morning can get your metabolism in good shape for the rest of the day. Eggs are very good to eat if you exercise a lot. You may want to avoid the egg yolk however if you are worried about cholesterol levels.

4. Brocolli
Low in calories and high in fibre, broccoli and other green vegetables are excellent for burning fat. Broccoli contains indoles and sulforaphane which reduce oestrogen levels and increase out natural fat burning hormones. Known as ‘Green fibrous fat burner’, green veggies like broccoli should be consumed a lot if you are looking to lose weight.

5. Beans

Beans have no fat and are high in protein and fibre. They clean your system out and keep the digestive system working efficiently. The soluble fibre in beans traps bile and also lowers bad cholesterol (LDL) without affecting good cholesterol (HDL). Lima beans, white beans and navy beans are all great fat burning foods.

6. Lean Meats

Leans meats are a good source of amino acids and are very rich in protein. Being as the body has to work and use up a lot of energy to digest proteins, it burns a lot of calories in the process. The amino acids are good for boosting metabolism and building lean muscle tissue.

7. Oranges

Oranges contain vitamin C as well as fibre which are both beneficial to burning fat. The vitamin C in oranges promote production of Carnitine which helps to oxidise fatty acids. Oxidising fatty acids breaks down fats so your body can burn them.

8. Low Fat Yoghurt

By providing us with protein, calcium and positive bacteria, low fat yoghurt can give a great natural boost to our metabolism and improve the efficiency of our digestive systems. The high protein levels mean lots of calories are burned while digesting.

9. Green Tea

The health benefits of green tea and green tea supplement have been known for many years. Green tea is low in calories and rich in polyohenois and catechin which help the body to burn calories faster. Catechins help to stabilize glucose levels which is necessary for avoiding weight gain.

10. Brown Rice

Substituting white rice for brown rice can help speed up your weight loss quest. Brown rice in rich in fibre and supplies the body with complex carbohydrates needed for keeping the body full of energy.



If your diet plan includes many of the foods mentioned above, then you’re well on the way to shedding those pounds. Remember though, there is no one super-food that is going to magically make your body fat disappear.

A long term healthy eating plan with a variety of nutrients is necessary if you want to lose weight. Don’t expect results overnight, but if you commit to eating healthy foods like the ones listed above as the core of your diet plan, you’ll see results soon enough. Check out The Lunch Box Diet as a great healthy way of losing weight, it’s been voted ‘the best diet’ 5/5 by Elle Magazine. Click here to get started.

Look out for another great Article from The Lunch Box Diet,

all the best

Daryl

The best diet I’ve ever done’ Elle Magazine ***** 5/5 Stars

Hi everyone

At last here is the most exclusive and indept piece we have ever put together on any New Weight Loss Diets
over the years.

Over the coming weeks you will receive every last piece of information that we have put together so that you
will know exactly what the Lunch Box Diet not only is about, but also if it is right or not for you.




Make sure you do not miss any of our emails.

"Elle Magazine ***** 5/5 Stars"

OK! Magazine
‘Popular among celebrities such as Cameron‘

Woman’s World
‘The easiest diet’ & ‘gold star results’

The Sun
‘Set to become the biggest slimming craze’

The Brisitish Dietetic Association
The Lunch Box Diet is a positive and humorous approach to weight loss’

Woman
‘Easy weight loss with no calorie counting or hunger pangs’


More
‘This diet is packed full of essential nutrients, vitamins & minerals’

Zest
‘This diet really worked for me’

Top Sante
‘The diet allows you to nibble all day, satisfying your urge to snack’

Top Sante
‘The diet allows you to nibble all day, satisfying your urge to snack’


I know it all looks really exciting and you will be in the perfect position to not only know what all the fuss
is really about, but more than anything you will know the answer that is asked of
every diet there has ever been.......DOES IT WORK?


LOOK OUT FOR NEXT ARTICLE COMING VERY SOON!


All the best for now

Daryl

Ten Weight Loss Facts to Keep in Mind

Don't Be Misled by Weight Loss Myths

For many people, weight loss is a struggle. Many people spend their time jumping on and off the scales only to find themselves disappointed. The reason so many people become disappointed is because they don't have their weight loss facts straight. Many people are misled when it comes to weight loss. Before you become frustrated, take time to read these weight loss facts.

Ten Weight Loss Facts to Keep in Mind #1: Muscle Weighs More Than Fat
If you are exercising in hopes of speeding up the weight loss process, don't get discouraged if the scales won't budge. Even if your weight goes up a few pounds, this isn't a reason to get discouraged. The fact is, as you exercise, you will build muscle which will weigh more than fat. Instead of getting on your scale every week, pay more attention to other signs that show your weight loss.

Ten Weight Loss Facts to Keep in Mind #2: Starvation Slows Down Metabolism
Many people think they can simply cut their calorie intake down to 500 calories per day and speed up the weight loss process. The fact is, when you starve yourself, you are actually slowing your metabolism down. Your body will begin to hold onto to fat and calories as a means of sustaining itself.

Ten Weight Loss Facts to Keep in Mind #3: A Two Pound a Week Weight Loss is Healthy
Many people get discouraged after their second weigh in. This is normally because their first weigh in was a large number, such as 5 pounds. When they don't see another 5 pound weight loss, they become frustrated. Don't let this happen to you. The fact is, many doctors will tell you that a 2 pound weight loss is healthy and should be what you're reaching for each week.

Ten Weight Loss Facts to Keep in Mind #4: Exercise Will Increase Weight Loss
Many people feel that a simple change in their diet is enough to take off the extra pounds. But, the fact is, you need to exercise in order for your weight loss goals to be met. Exercising will increase muscle mass, which will in turn increase the amount of calories you burn each day.

Ten Weight Loss Facts to Keep in Mind #5: Diet Pills Can Be Deadly
Diet pills will cause you to lose weight, but is this weight loss worth risking your life over? Over the years, many diet pills have been pulled from the market because they caused heart attacks. Instead of rushing your weight loss, remember this little fact, and choose healthy foods and exercise for your weight loss regimen.

Ten Weight Loss Facts to Keep in Mind #6: There Are Ways to Speed up Your Metabolism
Increasing your metabolism isn't complicated. This fact is, exercise increases your metabolism and so do certain foods. Spicy, red peppers have been proven to increase metabolism levels and so has green tea. Green tea can even be found in pill form, but green tea tastes so good, why not drink it instead?

Ten Weight Loss Facts to Keep in Mind #7: Water Naturally Curbs Your Appetite
Many times, people will think they are hungry, when in fact they are actually just dehydrated. The next time you find yourself rushing to the snack cabinet, stop to drink at least 8 ounces of water. More than likely, you will find yourself feeling full. If not, this step will at least prevent you from overindulging.

Ten Weight Loss Facts to Keep in Mind #8: Fiber Will Help with Weight Loss
The fact is fiber keeps you full longer. When you start your day with a healthy breakfast that includes oatmeal, or a high fiber cereal, you will find that you don't want to snack as much before your next meal. Fiber also helps with weight loss by carrying fats out of the body.

Ten Weight Loss Facts to Keep in Mind #9: Any Food in Moderation Is Okay
One of the major reasons people fail to lose weight is because they cut out all of their favorite foods. When you do this, it will be much harder to eat healthy for a long period of time. Instead of going on a diet, make lifestyle changes. Lifestyle changes allow you to still indulge in your favorite foods. The fact is, if you cut out all your favorite foods, instead of enjoying them in moderation, you will quickly ditch those carrot sticks on go on a junk food binge.

Ten Weight Loss Facts to Keep in Mind #10: Your Pants Don't Lie
One last weight loss fact to remember is that your pants don't lie. Even if the scale has remained at the same weight for weeks, remember that the way your pants fit is what's really important. As you change fat to muscle, you may find that your weight loss has come to a stand still, but the important thing is you're still getting rid fat and the weight will come off.

Published by Amy Brantley - Featured Contributor in Lifestyle

thanks for some great facts Amy

Chat soon

Daryl

Summer Around The Corner – You Can Look Good On The Beach!

Yes, it’s that time of year again: Summer is just around the corner and your already thinking about those summer out-fits and of course the Beach.

 

It can be really tempting to start making a LONG LIST of things that you would like to change about your body…

And I don’t know about you, but in the past when I have created a long list of to-do’s I thought I needed to take…many of those new “to do’s” didn’t get “to-done.”

Well, I have an exciting solution to share with you…

I am excited to introduce you to Samba Dance Teacher, Theresa Stevens.

Theresa is an expert in “losing weight by dancing,” who lives by the philosophy that a woman’s “pleasure center” is in her hips.

She teaches how to use “the delicious art of shaking your hips and booty” to tap into the natural wellspring of creativity, pleasure, sensuality and power, innately within your female body.

Once that tap is turned on, says Theresa, you are reminded you that ANYTHING is possible, including slimming down in a pleasurable, sustainable way.

I’d love for you to be impacted by Theresa’s inspirational teachings, and I want to introduce you to her inspirationaland educational video sharing her top 3 secrets on how pleasure and happiness can help you dance with confidence and joy, love your body, and lose weight in the process.

Theresa’s been getting the feedback from her community that watching this free 23 minute video alone has caused them to feel more beautiful, sexy and alive, and I believe her.

I was riveted when I saw this videoand you will be too.

Enjoy

Daryl

Exercise Myths

By Karen Sessions NSCA-CPT
aka: MsFit

Everywhere you look you will find exercise information. It can come in fitness magazines, the beauty salon, your co-workers, the Internet, and infomercials.

You will see snappy headlines such as, “Lose 10 Pounds in a Week with No Exercise at All!”, and “Melt Pounds without Dieting.” These marketing ploys don't end. They will use any tactic to get you to buy their product.

Along with the vast amount of exercise information coming to us at every conceivable angle, there are many myths leaving the consumer thoroughly confused. In this article I will be discussing several exercise myths, giving you the facts and dispelling the fiction.

Exericse Myth #1: Exercising with weights will bulk you up.Fact: - Excess calories from protein, carbohydrates, and fat will bulk you up, not resistance training. Fat is bulky and inactive while muscle an active, lean and dense tissue. The more muscle you acquire, the more fat you will burn at rest and during activity.

Exercise Myth #2: Muscle weighs more than fat.Fact: - A pound of muscle and a pound of fat weigh the same, a pound. As previously stated, muscle is more dense, and takes up less space than fat. Adding muscle to your physique will create curves and make you appear smaller in the absence of excess fat.

Exercise Myth #3: If I stop weight training, my muscle will turn to fat.Fact: - Muscle cannot turn into fat any more than fat can turn into muscle. The two are not interchangeable. They are two completely different tissues. You can increase or decrease fat and muscle, but the two cannot change into the other, ever!

Don't You Deserve the Body You Want?

Exercise Myth #4: Crunches will make my abs visible.Fact: - Crunches will build the abdominal muscle, but your abs won't shine through until you remove the layer of fat covering them. When it comes to "ripped" abs, they are built with balanced nutrition, coupled with proper exercise.



Exercise Myth #5: Weighted crunches will make my midsection thick.Fact: - The abdominal muscle is a thin layer of muscle tissue, and not able to grow much in size like other body parts. Therefore, adding resistance to your abdominal training will just increase your midsection strength. It is the side bends and twists that can contribute to a thick waist.

Exercise Myth #6: Exercise burns fat.Fact: - Exercise burns calories, and eating correctly with added exercise can aid in fat burning. Weight loss is not a one-shot approach. There are many angles, and you have to tackle each of them in small to moderate amounts. Knowing the right food combinations can give you the advantage on fat burning.

Exercise Myth #7 : Exercising with light weights and a lot of reps will get me defined.Fact: Training with light weights will build muscle endurance. If your goal is to get defined, you should also incorporate a healthy diet balanced in macronutrients and add some cardiovascular exercise.

When You Demand the Absolute BEST Weight-Loss Information!

Exercise Myth #8: I just want to tone up, not build muscle.Fact: When you weight train you build muscle. There is no “toning” about it. As a woman, you have the ability to control the amount of muscle you add to your frame to a certain extent. Hormonally, women will not build a large degree of muscle mass. However, you can add more muscle size by increasing your protein intake and overall calories. For a woman to add a lot of muscle, it takes a lot of hard work and dedication, and sometimes steroids.

Conclusion to Exercise MythsNow that we have dispelled exercise fact from fiction, you are better equipped to get in the shape you desire. Always strive for excellence and keep a positive attitude.

Fitfully Yours,
Karen Sessions NSCA-CPT
MsFit

P.S. This is just the tip of the iceberg... For more SHOCKING myths INSANELY EXPOSED check out How to Lose Weight; FOREVER