The Principles of a Low Fat Diet

Understand one thing: low fat doesn’t mean non-fat. These two are entirely different things. Low fat means you reduce the amount of fat in your diet. This means that less than thirty percent of your daily calorie intake should come from fat.

A low fat diet also means a reduction in the amount of unhealthy fats in your diet. By unhealthy fats, we are referring to saturated fats (which are unhealthy because they raise bad cholesterol levels) and polyunsaturated fats (which are unhealthy because they reduce the amount of ALL types of cholesterol and do not discriminate between good and bad cholesterol). Each of these two types of fat must consist less than ten percent of your daily calorie intake. Monounsaturated fats, on the other hand, are the “healthy fats” because they promote good cholesterol levels and reduce bad cholesterol levels. Such healthy fats, however, should still only comprise less than fifteen percent of your daily calorie intake.

Reduction in the amount of fat and reduction in the amount of unhealthy fats are the basic principles of a healthy, low fat diet. If you reduce the amount of fat intake but consumes only or mostly unhealthy fats, then you are, technically, on a low fat yet generally unhealthy diet.

A low carb diet is not the same as a low fat diet. A low fat diet can be one that has high carbohydrate content whereas a low carb diet can have a high fat content. With careful planning, however, it is possible to combine a low fat diet with a low carb diet.

There are debates as to which of these two types of diet is healthier. Definitely, a low fat diet that reduces the intake of unhealthy fats is healthy. However, if your goal is to reduce weight, a low carb diet is more effective in the short run. Nevertheless, a low carb diet can lead to more side effects and can be unhealthy in the long run whereas the low fat diet, although apparently not as effective as a weight reduction measure in the short term, is more effective as a weight maintenance measure in the long run.

Now that the definition of a low fat diet has been discussed, and the low carb and low fat diet have been sufficiently differentiated, it is time to apply such tenets. Get your pizza pan and wooden spoon ready. It’s time to make our yummy, low fat pizza. Take note that we are going to make real, homemade pizza - not something that simply looks and tastes like pizza.

How to Make a Yummy Low Fat Pizza

The secret to making a low fat pizza is finding out the fat content of your usual pizza ingredients, finding a low fat substitute, reducing overall fat content, and adjusting the other ingredients and the cooking procedures to reflect the changes. You need not compute the calories in pizza to make a low fat pizza.

Low fat pizza dough

The change should start with the pizza crust. Whether you are making a thin crust or a thick crust, you should always focus on how much fat content your pizza crust recipe has. For instance, the basic pizza dough recipe has the following ingredients: flour, yeast, water, oil/shortening, milk, salt, and sugar. To make pizza crust relatively low in fat content, therefore, you must check each of the ingredients and find substitutes when applicable.

In the easy pizza crust recipe indicated above, it is easy enough to find low fat substitutes. First, you should use vegetable oil instead of animal fat or butter as your shortening in your pizza recipe. Of all vegetable oils, however, it is best to use olive oil which has the highest amount of monounsaturated fat content. Avoid palm and coconut oil as these have higher saturated fat content. Next, you should use dry, non-fat milk solids to replace regular milk.

Aside from replacing the ingredients that you can with their low or non-fat substitutes, you should also reduce the total amount of fat in your pizza dough recipes. Use as little oil as possible in your pizza dough. Moreover, do not use egg yolks even if your traditional homemade pizza recipe calls for it.

Substituting olive oil for butter or shortening should not result in any drastic changes. In fact, you can use extra virgin olive oil for a stronger olive flavor. If you prefer your crust to be creamy, you shouldn’t worry since you are using milk on your dough anyway. The above ingredients should therefore give you great-tasting, low fat pizza.

Now, if you want to make an even healthier pizza dough, increase fiber content by using whole wheat flour instead of the usual white flour; reduce the amount of salt and sugar, too. Then, you can decrease carbohydrate content by opting for a thin crust pizza (less carb per slice) or reducing the amount of flour. To compensate for the less flour, you can use egg whites as binder (of course, amount of water must be reduced in proportion to the amount of egg white used).

Pizza Toppings and Pizza Sauce Low Fat Pizza

It is much easier to choose pizza toppings for a low fat pizza recipe. You should primarily choose vegetable toppings. Thus, a vegetable pizza is preferable. For variety, you can add fruit and make it a vegetable-and-fruit pizza. You can find a vegetable pizza recipe or a fruit vegetable recipe online; you can also create your own.

No-cheese pizza is best, but if you really must have cheese, then find low fat cheese or find a low fat cheese blend that you can live with. Moreover, less cheese is best. Use just enough cheese to give your pizza flavor; I’m afraid that cheese pizza is generally out then.

Tomato sauce is healthy, but you should choose one with a lower salt and sugar content. If you want, you can make your own. You can even dice up your own tomatoes and use them as toppings. Finally, substitute lean meat to your fat-laden sausages; use white meat (without the fat portions) instead of red meat. Add herbs and herbal pizza spices to add flavor and taste to your low fat pizza.

About The Author

Sean Lannin

With more than 10 years experience both working and owning pizza restaurants. When he tried to find information about making pizza at home, he noticed that the information was either non-existent or lacked the information he felt was important. He now shares his passion for making pizza with readers of his website.

http://www.homemade-pizza-made-easy.com/

Do you ever run out of healthy recipes for snacks, or find them to time consuming?

Snacking is a major part of our lives, especially when it comes to kids. This article looks at why healthy snacks are important for all the family and will provide you with some straightforward and interesting recipes.

Foods with natural colours are on the whole good for you, like red apples, yellow bananas or orange carrots. Possibly the most important thing to remember is variety, a balanced diet will keep you healthy and fit as well as feeling good.

First of all I am going to give you some snacking tips.

Always make your snacks interesting

A rice cake is better than a packet of potato chips but is probably considered boring, so why not spread peanut butter and raisins on the top, or find some quick recipes for a salsa.

Prepare snacks in advance When you have some time chop up carrots, celery sticks, cucumber portions and other vegetables, place them in a sealed container in the fridge so as soon as you feel like snacking you can reach for the healthier option

Keep snacks with you To save yourself getting caught out needing a snack when you are out keep snacks with you in your bag. Again the easiest and quickest are fruit and vegetables.

Swap food When shopping always think of a healthier alternative to what you pick up. Instead of potato chips go for low fat crackers or rice cakes. If you want biscuits chose one that contains fruit alternatively make your own (see recipes to follow)

Buying packed or ready made food and snacks usually means it will be less healthy than making your own. I will now provide a few easy recipes to make that are both tasty and good for you

OAT BISCUITS Melt in Microwave - 1 dessert spoon golden syrup1 dessert spoon cold water4oz margarine Stir in 1 teaspoon bicarbonate of soda(It will become frothy)Now add - 1 cup oats1cup SR flour 3/4 cup sugar

Mix together dried and melted ingredients.Roll into balls the size of a teaspoon.Put onto a greased tray and squash balls. Cook 125 degrees 10 - 15 minutes, until light golden brown.

QUICK SMOOTHY RECIPE You will need

2 x bananas

1 tablespoon of honey

2 cups of milk

1 x tablespoon of yoghurt

Method Peel the bananas, break them up into pieces and place them in a large bowl

Take a fork and mash the banana so that it changes from lumpy to soft squidgy and creamy.

Add the honey and yoghurt, mix well with a fork until it’s all creamy

Place the milk into the bowl and whisk the mixture with your fork until everything is mixed and pour into glasses.

MUSTARD AND LEMON CHICKEN 4 skinless chicken breasts halved

1.5 tablespoons of Dijon mustard

2 teaspoons of margarine

2 tablespoons of lemon juice

½ teaspoon of tarragon

Method

Preheat oven to 375 degrees. Place chicken in a shallow oven proof dish

In a saucepan, melt the margarine, add the mustard, lemon juice, and tarragon. Stir well and pour over chicken.

Bake in the oven for 30-45 minutes or until cooked

There are simply heaps of quick, easy, fun and surprisingly nutritious recipes for all the family to enjoy.
About The Author

Vicki Churchill is the owner of http://www.simplecookery.com, a site that specializes in Recipes and cooking tips to save you time in the kitchen.

1. Passion Flower

This is a natural plant that is used to treat anxiety, amongst other ailments. Its has unique calming properties, and can also reduce body tremors from fear. It promotes better sleep, and can act as a painkiller. It also contains anti depressants, and is used for high blood pressure and epilepsy.

2. Lavender

This is a more popular alternative than the passion flower, and is also known for its calming properties. It is also one of the more effective treatments for panic attacks, and is a tonic for the nervous system.

3. Lemon Balm

This is used to calm the digestive and nervous system, and also reduces blood pressure. It is uncertain if used alone, lemon balm is effective for treating anxiety attacks. It is usually taken with Valerian, Chamomile or Passion flower.

4. Kava

It is an effective tranquilizer, and whilst it is not an addictive substance, research suggests that it may be linked to liver problems.

5. Valerian

This is another natural plant used for treating anxiety. It also promotes better sleep, allowing for the body to rest and recuperate.

6. Chamomile

Chamomile flower leaves are used to make tea, and is a natural alternative for treating anxiety. It also reduces fever, encourages sleep and enhances the body’s metabolism.

7. Dandelion

The roots and leaves are used to treat the body’s internal systems, and through it, provide relief for some of the symptoms of anxiety. It is commonly used in salads and tea, and can also be used as a substitute for coffee.

There are many natural treatments available, and herbs have been used for treating illnesses for centuries. However, do keep in mind that it is not a quick fix, and can only alleviate the symptoms of anxiety attacks. It is advisable to seek out behavioral or cognitive therapy so as to eliminate the root of the problem causing anxiety attacks.

About The Author

Greg Frost is an authority figure in the Anxiety Treatment field and director of http://www.AttackAnxiety.org, a company that provides a variety of Anxiety Attacks information to assist people in treatment.

- do I really need to go on a diet, or do I just need to be a little more disciplined about my eating habits?
- would doing the minimum extra regular workouts make more sense than not working-out at all, but eating less?
- If I go on a diet, is my body going to be receiving sufficient minerals and vitamins to sustain itself?

Here’s why all the questions.

Large numbers of people go on diets that don’t really need to do so, they are doing so simply to comply with some warped belief that the world expects everyone to look thin.

In fact, it could be quite counter-productive to go on a diet, if your body is not going to be receiving its required vitamins and mineral intake to replace those naturally lost during the day.

As a result of the above, before you decide to go on any diet, you might benefit from knowing that the most successful people at losing weight are not necessarily those who go on crash diets, but more likely those who increase (or start) their regular exercise program and eat more healthy meals a day.

However, if you are thinking of embarking on a diet, don’t risk doing so and risking further harm to your body without making sure you take vitamin and mineral supplements to replace those lost during a normal day.

So with that in mind, what diet plan you choose will ultimately end up either making or breaking your results…

So let’s find out what kinds of diets MOST people are familiar with, and why the “MAINSTREAM” diets or fat loss diets aren’t always the best choice.

What I mean by that is your typical dieting system or plan boils down to these three styles of diets:

-low fat diets
-low carbohydrate diets
-low calorie diets

Up first:

“Low Fat Diets”

Here’s a good example of why low fat diets don’t always forward you the results your hoping for and why you may need to consider an alternative dieting system.

Low fat diets have been in the mainstream for a really long time but if you look statistically speaking, more and more people in our society are getting more overweight year by year. With that fact alone it should tell you that just a low fat diet is not going to be the answer or end all be all to your weight loss issues. Why it’s definitely not a bad start, consuming a purely low fat diet is not the answer to your weight loss concerns.

Up Second:

“Low Calorie Diets”

Trying to lose weight using a Low Calorie Diet STRUCTURED Plan is a sure fire way of failing even quicker than using a low fat diet plan. The problem with using a low calorie diet in and of itself is that you will do your body more harm than good. Simply stated, by using this type of method for weight loss all you’re doing is slowing down your body’s fat burning capabilities which destroys all chances of losing weight. (You can lose weight using the low calorie method but all you’ll lose is probably a few pounds of weight loss for the first few days, after that all weight loss stops — this is known as a dieting plateau). You can never get slim by not eating and starving yourself.

Last but not least…

“Low Carbohydrate diets”:

Although the popularity of the Low Carb diet has definitely hit the mainstream of dieting fads at super warp speed this is probably one of the HARDEST ways of trying to lose weight. The problem with Low Carb diets are that they are to regimented and tough to follow for the average dieter. As well they tend to deplete your system or body of too much energy (carbs) which in essence makes it almost impossible to stick with that type of plan for any length of time. Hence, another failed attempt.

So where do you go from here?

There’s one system I have been fortunate enough to discover that has been working for me just fine.

It incorporates a structured balance between dieting and real world living.

In other words let’s face it, dieting is no easy chore. But if you want to get ahead of the curve (no pun intended) you need a system that you can incorporate into your everyday lifestyle and still be able to achieve the results you want. As well without wanting to strangle the poor bastard in the cubicle next to you for doing absolutely nothing just cause you’re so irritable because you’re STARVING TO DEATH!

And you definitely don’t need some fluffed up un-achievable, un-realistic diet plan system that has you starving all day long and is no way intended for you to succeed. In actuality the only thing it EVER succeeded in doing was costing you money and making you a complete train wreck for the short period of time (hopefully for everyone around you) that you were on it. (Oh yeah, it also makes the fat cat shareholders at these big dieting corporations a lot more richer too!)

If you want a personal recommendation for discovering a diet plan that works, that is TOTALLY REALISTIC and ACHEIVABLE and doesn’t make you the FBI’s most dangerous (for irritability) check out fat loss for idiots dieting system. I’ve personally tested this product and I can say that without a doubt it makes more sense to me than any other plan I’ve attempted or read about thus far to date.

What I liked the most about fat loss for idiots is it’s straight forward no B.S. style weight loss strategies about getting back to a healthier you and stop wasting time on every diet plan out there (not to mention your money) and to stay focused, take action and make it happen.

It’s a real world solution for a real world problem.

So if you’re ready to discover The ”Ten Idiot Proof Rules” to Dieting and Fat Loss, and you’re ready to find a perfect Dieting Method for losing 9lbs. every 11 days. Then you need to unveil a True Powerful System that will change the way you think about eating. I recommend and encourage you to visit this webpage and learn everything you’ll ever need to know about losing weight and keeping it off once and for all!

Quite honestly, if you’ve ever even considered wanting to lose weight in this Lifetime than you need to go here now and see for yourself what Fat Loss For Idiots can do for your life and you’re health.

All The Best,
Mark Battalini

About The Author

Mark battalini is the Webowner of Web Info Resources which pertains to the health and Fitness Industry, Marketing your business on the Internet, and several other highly sought after informational topics.

If you would like more information on this particular article please go to http://webinforesources.com/fat-loss-for-idiots

Many blame their health problems on genetics, a virus, toxins in the air, and stress. While these factors can contribute to illness, very often problems result from a lack of fundamental health-enhancing qualities such as responsibility, a strong will, family support, passion, a balanced lifestyle and a knowledge of good health. Without these, whatever modality is chosen becomes just another pill to be taken and discarded when symptoms disappear.

When disease is artificially removed without changing the underlying cause, long-term health will NOT be achieved. The quick fix approach brings little or no permanent success. I am not suggesting that we abandon medical treatment. I am recommending that we look for the deeper causes of the problem from a physical, mental, emotional, spiritual, and lifestyle perspective. We need to take the holistic health perspective. Lasting solutions can be found to multiple illnesses of society by getting at the root of the problem holistically.

I have observed patterns among those who have successfully reversed health problems. These traits are not rigid models. We all have them to some degree. They are holistic health approaches that each of us can maximize in our own unique way to return to our natural state of health.

Here are some very important steps you must take to achieve optimal holistic health. I can assure you that by putting these into practice, your overall health will be much improved! Sometimes you have to reevaluate what it is that you are doing with your life. By doing this, you will start to see the big picture.

Lets start with the first step, RESPONSIBILITY. This means not blindly accepting the opinion of some outside authority as the only way. Take a look at your previous choices for they may have led you to the problem. Then recognize that you can make new choices to remedy the situation.

I am not telling you to stop seeing your health practitioner. I am suggesting that you gather as much information as possible and make your own decisions. Taking responsibility is meant to empower us to make new choices for a healthier result.

Next is AWARENESS, which simply is deeply knowing yourself by observing your thoughts and beliefs, your choices and outcomes, and your response to the world around you. As you observe, ask questions. Do you believe you can recover your health? What does the illness have to teach you? Why do you make the choices you make? What do you need to know? Through questioning you will discover the things that seemed unchangeable are actually flexible and can be manipulated.

PROPER NUTRITION is the cornerstone of good health. Health and longevity depend on our daily nourishment. In 1988, the Surgeon General stated that two-thirds of the deaths in this country are related to diet. Our eating habits play a major role in many common diseases and emotional disorders.

Most Americans have a limited awareness of the power of food in maintaining health and reversing disease. The most effective diet includes whole grains, vegetables, low fat, no cholesterol, proteins and fruits.

LETTING GO OF THE PAST. Resolving conflicts and discovering their positive impact in our lives is paramount in healing. Resentment, anger, guilt and all negative emotional states are self-poisoning. They weaken cells and immunity and can be the reason for illness. Let it go and move on.

FAITH and the developing of sound judgments are important qualities in healing. Faith is knowing there is an order and unity to life, a sense of wholeness and connectedness with something larger than oneself. With faith, unlimited opportunities unfold, and we gain a sense of confidence in our choices.

FINDING YOUR PURPOSE IN LIFE is prevalent among those who are healthy. Everyone has talents and skills through which they express themselves, and so do you! If you do not find your unique creative expression, you will be restless and frustrated, regardless of the success in the conventional world.

Purpose stimulates a deep sense of fulfillment and joy. With purpose, your life will take on much more meaning. I did not have a purpose for many years. The second I knew where I was going my life took a turn for the best. If you do not have purpose yet, do not worry! Focus on what makes you the happiest and visualize where and what you want to be. By working toward a goal and a purpose, you will feel alive and ready for anything.

Each of the above factors has a profoundly positive influence on your health and are more effective when bring them together. When utilized, you can go beyond sickness to health and happiness. Start with small steps and build upon them for a holistic approach to your health. Action is the only thing preventing you from achieving optimal health.

About The Author

Colleen Palat is a health and fitness enthusiast who loves to pass on the latest information on health and wellness. Sign up for your free e-newsletter filled with cutting-edge information on health, nutrition, weight loss, and fitness. For your free e-newsletter, visit http://www.HealthyRevelations.com.

Statistics at the time of writing indicated that over two thirds of the UK population are overweight (slightly more in America). The media and the Governments are pushing fitness and healthy lifestyles but what exactly should you do if you want to make the switch?

I believe the first step that you have to take is a mental one; there is no point in trying to get into shape for all the wrong reasons. Wanting a good physique may be the push behind media attention but there are many other advantages to using your body to its full potential such as a longer life and general feeling of well being. If you have made the decision to read this article I am assuming that you have also made the decision that you want to get a little fitter. Hopefully you can use this information to complete your goal.

We should look at the basics first. Before you do any exercise you need to make the decision of whether you will attend a gym or buy your own fitness equipment. Expense wise there is really no advantage one way or another since prices and membership fees are always changing. I recommend that you shop around yourselves if you are really going to get into fitness but if you are a new starter and want something to get you going, picking up a cheaper, but good quality piece of equipment may be the best step before you go splashing out on a years gym membership. There are lots of types of fitness equipment out there so I will give you a helpful rundown of what each machine could do for you.

Rowing Machine

Rowing machines are a great choice for all round results. They help increase cardio strength, burn fat and add tone/definition. Rowers are also great for strengthening knee, hip and ankle joints as this is where the load is placed during exercise. Modern rowers incorporate resistance adjustment so that you can create a workout specifically for your level of fitness. Rowing machines tend to come in the low to average fitness equipment cost, you will probably find a good quality rower for between £100-200 with very high quality home ones reaching around £600 giving it another quality for being a ‘basic’ piece of fitness equipment for you to get started on. Rowing machines are one of the best pieces of fitness equipment for a smaller how as they have folding options. This massively reduces the storage space needed and means you won’t loose too much room when you’re not using it.

Elliptical Cross Trainers

Elliptical trainers come in many shapes and sizes but all; essentially, work your body in the same way. By using an elliptical trainer you will benefit from cardiovascular and strength training, specifically targeting the lower body and arms. The elliptical movement will also assist in improving balance and co-ordination making it a great choice for both new and experienced users. Elliptical training is also a great low impact calorie burning exercise and would be perfect for people trying to loose weight in between a hectic lifestyle. One downside of the elliptical trainer category is that they do tend to need plenty of room to be used correctly.A beginner’s guide to fitness equipment.

Treadmills

Treadmills are one of the most versatile pieces of fitness equipment on the market; they are ideal for family use and offer a balanced and easily adjustable exercise regime that improves all round fitness as well as increasing the health and effectiveness of your heart. Walking and running are widely regarded as one of the most natural and effective forms of exercise and by purchasing an adjustable speed treadmill you can have access to both at any time. The great thing about treadmills is that many come with a folding option so you can have a versatile piece of fitness equipment without loosing half a room.

Weights

Weights are one of the oldest and most conventional forms of exercise. They are great for toning certain muscles (essentially upper body and arms) but do not really add much benefit for those looking to loose weight. A good fitness strategy for both men and women is to combine them with other forms of exercise, eg. Jogging with body weights or aerobics with small hand weights. This will increase your stamina as well as strengthening you muscles. Weights are relatively cheap and small in comparison to most exercise equipment so they are ideal “second purchase” for your home gym.

Trampolines

Trampolining is a fun, modern way to exercise and is especially effective a burning off calories. Trampolines need plenty of room in a outdoor environment but the huge range around at the moment means you can easily pick up a safe, foldable trampoline from 8 to 14 foot. You can also pick up a cheap fitness trampoline for indoors but this will not be quite as much fun. Trampolines are also great for the family and provides you kids with a great way to do their own exercise.

Commercial Gyms

As mentioned before the cost of one piece of fitness equipment against the cost of gym membership can be a difficult decision to make. One thing to keep in mind is how accessible your fitness equipment will be. If it’s in your house can you easily get it out and have a few hours or will you be unmotivated to clear a room to actually use it? If you join a gym will you actually visit? Or will you slowly decide you have more and more important things to do.

There are benefits to becoming a gym member; you will have access to specialists at most gyms who can fully instruct you on how to use all the different kinds of fitness equipment located within as well as handing out tips and advice for your own health. An often overlooked disadvantage centres on how you interact with people. If you are someone who is very self conscious attending a gym may not be the best idea, some can be very busy and often filled with people who may, in comparison, appear much fitter than you. While it is always advisable to hold you head high in life and be proud of yourself and body, you should not suffer a motivation blow because of the people you are exercising with, if you feel you may experience such feelings purchasing your own fitness equipment may be a more preferable path.
About The Author

My name is Peter Farmer and I am a professional webmaster and fitness enthusiast. Feel free to use this article for any serious fitness related sources.

Why not visit my site http://www.simplyfitnessequipment.co.uk for a great choice of fitness equipment

When you’re just starting out, it’s easy to make rash promises like exercising every day. It’s hard for even people in top condition to make time each and every day for training. Start off three or four days a week and build up from there. If you’re taking up a new sport like swimming, skiing or golf, consider taking lessons with a professional so that you develop good habits from the beginning.

If you’ve been getting moderate exercise your goals can be a little more ambitious. If you’re walking the recommended 30 minutes per day, why not add hand weights to your routine? This might also be the time to consider adding more weight to your lifting or taking an intermediate fitness course. You may also be ready to speak to a personal trainer about beginning to work on building specific muscle groups.

Once you’ve attained a high level of fitness, then it’s time for some serious goal setting. Plan to run a marathon or participate in a 5K walking event. There are many of these events run to benefit charity, giving a double benefit of both funds raised and health benefits to participants. When preparing for an event of this nature, return to your early habit of setting small, realistic goals. Add miles to your run on a weekly basis until you are able to complete the full distance. Speak with your trainer to establish a regular schedule of weight-bearing exercise that will help improve your stamina and flexibility.
About The Author

Jonathon Hardcastle writes articles for http://yourfitnesssource.net/ - In addition, Jonathon also writes articles for http://wonderfulworldoffood.com/ and http://baseballstuff.net/.

This healthy fruit smoothie recipe is chopped full of wholesome fruit pieces and the sweet taste of honey. Blend one up today.

Ingredients:

1 cup plain flavored fat free yogurt
½ cup crushed ice
1 cup unsweetened apple juice
½ cup watermelon, cut into small cubes
½ cup strawberries cut into halves
½ cup mango, cut into small cubes
½ cup peaches, cut into small cubes
1 tsp. vanilla extract
¼ cup honey
¼ cup almonds, crushed

Toppings:

Fat free cool whip
Couple sprigs fresh mint

To Make:

Frozen fruit may be substituted for this recipe, however fresh fruit will provide the best taste for these smoothies.

Before making your smoothie, cut up the watermelon, strawberries, mango, and peaches according to the directions listed above. Then, in a small bowl, combine all the fruit pieces and the honey together.

Make sure all the pieces are covered by the honey. Let fruit mixture chill in refrigerator for at least half an hour. Remove the fruit bowl from the refrigerator and let it stand for 10 minutes. Combine the fat free yogurt, apple juice, and crushed ice into a blender.

Blend this mixture for less than one minute before adding the fruit. Add the fruit and honey mixture to the liquid in the blender. Add vanilla and blend on high until all the fruit is mixed well.

Remove blender from the base and pour smoothie mixture into tall milkshake glasses. Top off each of the smoothies with a dollop of fat free cool whip. Then sprinkle crushed almonds on top of the cool whip.

A sprig of mint on the side of the glass completes this refreshing, healthy smoothie. Serves 2

About The Author

Hans Dekker is an enthusiast cook and owner of http://www.steaks-guide.com/. Visit us for a wealth of recipes.

Another fitness health tip is that the major reason for an overweight and unhealthy body is a change in lifestyle. Today we don’t walk anywhere, and hop into and out of cars. We also spend a lot of time sitting in front of television and computer. This is one reason why people in their 20’s and 30’s suffer from hypertension, heart diseases and diabetes.

Everybody from six years and above must ensure that a regular exercise session is fixed in the daily routine. A 20-30 minutes walk must be taught and practiced as regularly as brushing the teeth and bathing.It is also important to avoid too many soft drinks and packed juices which most of us prefer and stock in our refrigerator. It not only increases our body weight but also harms our teeth and skin. Rather we should resolve to drink plenty of water.

To conclude, there is no magic wand to achieve healthy, beautiful and fit body. It is imperative to keep a watch on what we eat. Keep the diet well balanced, regular and complete with salad and fruits. Make sure that one is active throughout the day and follow a regular fitness program that is in sync with the age, body and health.

About The Author

Mary Rose has several books to her credit including those on Health and Fitness.For more information logon to http://www.casanads.com/bm/hf.htm

It’s a Fact - Diets will only make you fatter.

When it comes to the latest in Diet fads, we are quite gullible and easily tempted by a Diet’s empty promised. Reason being….the diet industry KNOWS we are in search of the “quick fix” and will only play with our emotions - our desperation for the quickest way to relieve looking and feeling fat.

Diets are nothing more than Temporary Solutions with many lingering, negative side effects.

Here are the Top 10 Reasons Why you should NOT “go” on a Diet

1. Diets do NOT work.

Diets have a 99% Failure Rate. Have you noticed a pattern yet? Lose weight….quickly regain it? Over time, studies show if you diet you are more likely to be overweight than people who eat normally and make small gradual changes to their lifestyle. No, the Law of Averages does not apply to this faulty system.

2. Dieting can be Dangerous.

Any time you severely restrict the amount or types of foods you eat you put your health and life at risk. Dieting has been related to injuries and sudden deaths from electrolyte imbalance, malnutrition, and heart arrhythmia’s. Weight cycling, or yo-yo-ing weight, is associated with higher death rates - especially if some type of pills are being used. At no point should you ever place weight loss above your health.

3. Dieting Destroys your Metabolism.

Diets will cause your weight to quickly cycle up and down. Sure, you may lose weight quickly because you are simply not eating enough. In the initial stages, the first seven to nine pounds lost are water, presenting a real danger of dehydration and mineral deficiencies. Even more terrifying ins the break down of lean muscle due to inefficient nutrients and calories. If you are losing more than 3-4 pounds a week, you can be sure this is what is happening - very little fat is lost this state.

Now, any muscle loss will cause your metabolism slow to a crawl. The cumulative effect takes place for you cannot survive very long on very low calories (1200 or less) and you will eventually eat more - on top of a slower metabolism. All those excess calories will be stored as fat - causing rapid weight gain.

4. Dieting is Exhausting.

Diets are just reduced calorie Fads disguised by a clever gimmick. “Lose weight while you sleep” “Eat all you want and still lose weight” Not eating enough or cutting out certain food groups means your body may not be getting the energy it needs, or may lack certain nutrients. You will feel exhausted, light headed and experience some not-so-fun mood swings.

5. Dieting is Disruptive.

Dieting negatively affects your normal eating patterns. Diets can lead to binge eating, overeating and chaotic eating. When you diet, it is common to override your internal signals telling you to eat. You end up trying to use willpower or resist hunger signals and may even go as far as taking appetite suppressants. This results in being unable to know when you really are hungry or wore….when you’re full.

6. Dieting can lead to eating disorders.

Experts state that the high rates of eating disorders in the U.S. are due in part to people dieting, losing weight, rebounding, and becoming chronic dieters.

7. Dieting Causes Food Obsessions.

If you spend a large amount of time and energy depriving yourself of food or certain types of food - you will spend more time thinking about food and become obsessed attempts to control your weight by what you choose to eat or not eat. How long do you want to live like this?

8. Dieting Diminishes Women.

There is way too much attention focused on our appearance and an arbitrary number on the scale. In the midst of this focus - we end up avoiding what really matters to us - our dreams and ambitions. Even worse, it erodes our confidence and self-respect.

9. Dieting Intensifies Negativity.

If you diet, you are more judgmental and critical of yourself and others. Once again, wasted time and energy.

10. Diets Put Your Life on Hold.

Does this sound familiar….”I’ll be happy when I weigh “x pounds.” Guess what, the issues in your life are not related to your weight. Take responsibility and take back control of your life. Decide to be happy now and do what it takes to live a lifestyle that reflects your priorities.

So this year resolve to NOT go on a Diet. Set Yourself Free from this miserable, guaranteed to fail weight loss cycle. Do NOT let the diet industry make money by taking advantage of you. It is time to stand up for yourself and take control.

About The Author

Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of Fit Yummy Mummy Lifestyle System http://www.fityumymumy.com/ and expert contributor at http://www.efittoday.com She has helped well over 500 Mom’s lose the stubborn baby fat and get their pre-baby body back. Don’t miss her Free Report: Top 5 Busy Mom Metabolism Boosters.