But it is difficult to give up that at least nightly injection of muscle and blood (makes it easier to give up when you look at it that way doesn’t it?) because it tastes good and gives us energy.  And, despite the negative effects of eating meat, there are many sound reasons for people to have meat in their diet, not the least of which is the ease of the consumption of protein, necessary for building the body’s cells, and intake of iron, necessary for avoiding anemia. Either of these deficits can be met by consuming beans and certain vegetables, but meat really packs the punch when it comes to delivering protein and iron.

But do we need it on a daily basis? The simple answer is no. Your body needs certain nutrients (A, C and E, for example) fairly routinely and lack of them will result in associated health problems. But protein and iron can be stored in the body and so most of us could easily forego our nightly meat fix.

Introducing vegetarian meals to your family is easy – if you do it gradually.  Declare one night a week a meatless night, and then, you will be surprised at how quickly and easily you can make it two or three nights a week. There are many delicious vegetarian dishes that even children will love. The perennial favorites for children that immediately come to mind are macaroni and cheese or pizza. Add a healthy salad full of vegetables such as julienned carrots, cut up green peppers, cucumbers, and even such healthy additional ingredients like raisins, craisins and nuts, and you are guaranteed to keep your family satisfied and healthy at the same time.

The famous Mediterranean diet is not only delicious, but it is low in calories simply because it relies so little on meat and so much on vegetables.  Delicious eggplant parmesan is a great substitute for chicken or veal parmesan; try ratatouille, a vegetable stew, instead of beef stew one night and you will be amazed at the compliments.

Once you have snuck in a few meatless nights, you can try meat minimum nights. One of the problems with the American diet is not so much that we eat meat, but that we eat so much of it. If you look at the diets of many other (thinner, healthier) cultures, you will notice that they mix a bit of meat with a lot of vegetables and starch. This is primarily because meat is expensive and, in old rural cultures, difficult to come by, so it was spread out as much as possible, but it also turns out to be very healthy.  Oriental meals have mostly vegetables with a bit of meat sprinkled in; lasagna has meat sprinkled among layers of pasta, cheese and sauce; stuffed vegetables are popular in many cultures for helping meat go a long way: stuffed cabbage, stuffed peppers and stuffed zucchini are great examples.

So go ahead and put your family on an almost vegan diet; they won’t even notice it, and their bodies will thank you for it.

A dietician can get you that much further towards feeding your family a healthy diet. If you want to hire a dietician for your family, use this resource to make sure they are safe before you hire.

Like most things in life, I believe you need balance.  Luckily there are several things you can treat yourself too that have many health benefits if eaten in moderation.  Below are some of my favorites.

Chocolate

I was a late bloomer when it came to chocolate. It wasn’t until I was 25 that the cravings hit.  Now I can’t get enough of the stuff.  And wasn’t I happy to find out it’s actually good for you! It’s loaded with antioxidants(good for your heart), seratonin (mood booster) and it stimulates endorphin production (feeling of pleasure).  Dark chocolate is best.  I like to cut up 1 dark chocolate bar and mix it with walnuts to have on hand when I get a sugar attack.

Red Wine

After a long stressful day, there isn’t anything more relaxing than a glass of wine.  Luckily wine, like chocolate, is loaded with antioxidants.  Also, red wine has been shown to contain melatonin.  Melatonin is a natural sleep aid, helping people who drink a glass at night, sleep better. And thanks to a compound found in red wine called resveratrol, it has been shown to reduce Alzheimer’s and dementia.  Moderation of course is key, but it feels not to feel so guilty having a glass now and then.

Tacos

Yes, that’s right, tacos.  Probably my most favorite food on the planet.  Recently I did a cleanse and found that I could still have them.  If you use white corn shells you’ll avoid the gluten. (Or butter lettuce makes a nice alternative for the shell).  Use chicken as your meat.  Marinated in olive oil, orange juice, lime juice, jalepenos, garlic and sea salt makes it very tasty.  Top it with avocados instead of cheese and sour cream.  The avocados are super creamy so you won’t miss the dairy.  And sprinkle some diced onions and tomatoes and you have a delicious dinner that is full of nutrients.

Hummus and Brown Rice Crackers

If you’re like me, you need a crunch to your food.  Eating nothing but soft vegetables and fruit leaves me very unsatisfied.  Hummus is an incredibly healthy dip and it taste fantastic. (My favorite is the roasted pine nut.)  Carrots are also good dipped in hummus. But I really love crackers.  The toasted brown rice crackers are gluten and dairy free.  And they’re really filling.

These are only a few examples but being able to eat and drink these things, if only every so often, makes dieting a whole lot easier.  Life’s too short not to enjoy the finer things.

Lisa is a content writer for a Downtown Seattle Chiropractor.

So why would you want to do it?

Benefits of Interval Training

Typically this type of training is employed by people who do a cardiovascular activity such as running, cycling, swimming, or rowing. It helps increase your cardio vascular ability and adds valuable strength that is created during the high-intensity phase of the workout. This in turn results in the body adapting and being able to perform longer at a higher intensity than before.

A practical example would be a person who runs 10k races. In an effort to increase the overall performance you can incorporate interval training to the regular routine. Pushing yourself harder and faster for shorter bursts is going to allow your body to adapt which can directly carry over to your ability to finish a race stronger and faster.

Types of Intervals

Interval training can be incorporated into any normal routine. The examples we will use are for running but can be carried over to other sports by doing the same routine but just while riding a bike, swimming in the pool, etc. You can find many interval programs built into exercise bikes, treadmills, and elliptical trainers at the gym as well.

Standard – You warm up for a brief 3 to 5 minute period and then jump right into 1 minute of high intensity work. This is followed by 1 minute of low intensity work. The cycle is repeated 8 to 10 times and followed by a 5 minute cool down. An example would be light jogging for 5 minutes, sprinting for 1 minute, and walking for 1 minute. You would then repeat the sprint/walk another 7 to 9 times before cooling down with a light jog/walk.

Pyramid – This is similar to a standard routine except the high intensity times start lower and go to a higher peak. For example you would sprint 30 seconds the first time, 45 seconds the second, followed by 60. 90, 60, 45, and then 30. The rest period remains 1 minute each time. This is a good variation after doing some standard intervals.

Variable – This is used by a lot of athletes in sports that involve running such as football, basketball, and baseball. After the warm-up you do 2 minutes of hard running followed by 2 minutes of walking. Next you do 4 cycles of 30 second sprints followed by 30 seconds of walking. You finish with 10 seconds of sprints followed by 90 seconds of walking and you repeat that cycle 8 times. Then you do a light cool down. This style tries to increase peak performance over various levels from short sprints to longer runs.

If you are any sort of athlete then you should consider adding interval training to your current routine. The concepts are sound and proven to help increase your overall cardiovascular fitness level as well as strength. Plus anytime you add a new variety to training it helps break up the monotony of your current schedule. Variety is the spice of life!

Ben Sanderson is an author for Nutribomb Bodybuilding Supplements. At Nutribomb, we give you the latest information on the best supplements found on the internet.

Pros:

Fast results. Because detox diets involve either severely limiting your food consumption, or fasting altogether, it is possible to get some drastic results very quickly when you detox.

Health benefits. Simply put, ridding your body of toxins is good for it. In addition to losing weight, you will also experience elevated mood, improved mindset, more energy, and the knowledge that you are doing your body good. Duration. Detox diets never last too long. The idea of a detox diet is to prep your body and mind for lifestyle changes you want to make – NOT to stay on the diet indefinitely. Although there are many different detox diets to choose from, very few of them last longer than a couple of weeks.

Cons:

The difficulty factor. Detox diets are not easy. And it doesn’t just have to do with the drastic diet restrictions. Basically, when your body begins to detox you experience a number of unpleasant symptoms and side effects. These can include mood swings, restlessness, insomnia, and much more. While it is true that you will get through the negatives if you are perseverant, it is also true that it won’t be easy.

The boomerang effect. Just as you lose weight very rapidly on detox diets, you gain that weight back just as rapidly, as soon as you resume normal eating habits (or, in the case of fasting diets, as soon as you begin taking any calories in). That is because most of the weight you lose in the first place is water weight . . . and, plus, your body simply is not meant to live on such a restricted meal plan. It will naturally compensate by latching on to all the extra weight it can.

Should you partake in a detox diet? That is a personal decision. Just arm yourself with the knowledge that detox diets are not like other, standard weight-loss plans. A detox diet is more of an experience, and it will take you on a trip, both mentally and physically. If you think you’re up for it, give it a shot. Just consult with your doctor first.

About the Author: Tammera Kroese is a huge advocate of health and wellness and enjoys the occasional body cleansing detox plan. She recommends anyone not sure about this type of plan check with a doctor first.

Gluten must be completely avoided by sufferers of “Celiac disease,” or gluten intolerance. If ingested, gluten can wreak havoc in the systems of these individuals, resulting in vitamin and metabolic deficiencies, as well as digestive distress. The gluten found in many grains, notably wheat, barley and rye, can result in damage to the small intestine, making it incapable of absorbing required nutrients.

Although Celiac disease sufferers must conform to a diet free of gluten, others may benefit from avoidance of gluten, as well. Many of the positive health effects experienced by those who avoid gluten may not be a direct result of not eating gluten, but a side-effect promoted by the healthier eating habits that gluten avoidance promotes.

Difficulty may be experienced by those attempting to avoid dietary gluten, since many processed foods contain them, without evidence of their presence. Home food preparation and dietary integration of fresh unprocessed foods is necessary to achieve a healthy diet that is gluten-free. The only way to really know that meats, fruits and vegetables do not have added gluten is to obtain and prepare them yourself. Gluten can masquerade as many different ingredients in pre-packaged foods. Although these items are listed on product labels, deciphering their names can often be difficult. Some of these disguised gluten products are natural flavors, MSG, caramel color and sometimes even distilled vinegar. Care, education and patience are needed to insure that a completely gluten-free diet is appropriately followed.

Consumption of gluten for those with Celiac disease, can lead to increased cancer risk, compromised immunity, anemia, and tiredness. Healthy individuals who eliminate gluten from their diet may also be able to lessen health risks.

Leading a gluten-free life means eliminating many unhealthy foods and bad habits from one’s life. Fatty and over-processed foods are likely to contain dietary gluten. Preparing fresh, unprocessed foods from scratch elevates the palate, in addition to promoting better health. Protein and natural fiber derived from, non-gluten containing foods automatically make maintaining a healthy weight more likely. Those who minimize gluten intake also enjoy a lower risk of heart disease, diabetes and cancer.

Many report higher levels of energy after following a low-gluten or gluten-free diet. Athletes are increasingly lessening or eliminating dietary gluten for a low-glycemic and high-protein dietary regimen that teaches the body better energy utilization through more consistent use of sugars.

In addition to highly processed foods, other items that are high in gluten include pastas, breads and beer. With a little knowledge and creativity, eating gluten-free may be easier and tastier than many realize. The challenge is to substitute non-gluten containing items for those common food formulations that contain gluten. Traditional types of flour are the most obvious common foods that contain generous amounts of gluten. Flours made from tapioca, rice or potatoes are readily substituted. Gluten-free beer is made from grains without gluten, such as sorghum.

The greater challenge comes when dining out, or at a friend’s home. Those wishing to adhere to a gluten-free diet must learn to recognize foods that may contain gluten. Sauces, dressings and other condiments are likely culprits. Fortunately, many gluten-free products are available in today’s marketplace. Ordinary supermarkets typically carry a supply of gluten-free products, and many restaurants cater to those who wish to limit their gluten intake. When traveling, resorts and cruise lines are apt to have a space for dietary restrictions on their registration forms.

Pete Wise is a Copy Writer working with Red Apple Lipstick; they are the first company to specialize completely in Gluten Free Cosmetics, and specialize in creating uniquely colored Gluten Free Lipstick. If you liked the article, follow Pete on Twitter: @MySEOHeadache

When many of us embark on a plan to lose weight, we often believe we will be eating tasteless foods which will challenge our willpower as much as they will our taste buds. Thankfully there are a number of amazing Italian recipes which will kick start your body into losing weight, while ensuring you continue to eat well and enjoy the very best in tasty dining.

Simple Sides And Salads

A great appetiser to any main meal is a great side. These can be used as a brilliant Italian recipe alternative to traditional “antipasti”, which often involved stodgier foods, such as breads and lots of cheeses, which can quickly fill us up and take away from the main meal.

For a quick alternative which will take around half an hour to prepare, cook two slices of pancetta ham over a medium heat for five minutes, transferring to a paper towelled line plate when the pancetta has begun to brown. Add shallots, chard stems and thyme straight into the pan drippings and cook for a further five minutes. Add chard leaves and lemon juice, and top up with water, cook until the chard leaves have wilted. At this stage you should cover and cook for four minutes. Stir in the pancetta, and add walnuts and pepper for additional nutrition and taste.

This recipe provides a low carbohydrate alternative Italian recipe to traditional starters, as well as bringing together a variety of tastes.

Healthy And Unusual Sauce Ideas

If I were to tell you there was a healthy sauce which contained half a cup of vodka, you probably wouldn’t believe me. Read on for a great recipe which will give you a nutritious and healthy sauce to add to any pasta dish.

Finely dice two slices of capicola ham, and cook in a large saucepan, on medium heat, until crisp. Once complete place on a paper towel. Place the pan back on the heat, and add a small chopped onion and three garlic cloves for one minute. Increase the heat, add the vodka and boil until you achieve a reduction of around 50%. Stir in a can of finely chopped tomatoes or a jar of pasatta, a teaspoon of Worcestershire sauce and a teaspoon of crushed red pepper. Simmer until thickened, which will take around ten minutes. Add to pasta for an authentic, healthy Italian recipe.

These recipes are just two of many which deliver great tastes and massive health benefits, why not try them now and add your own unique twists to these brilliant Italian recipes?

Videojug is the world’s leading how-to website with over 50,000 short online videos. These professionally-produced videos range in subject areas from beauty to gardening to italian recipes.

And a lot of books and fitness instructors will tell you its the absolute best time of the day to work out.

I used to believe them, and I used to workout in the morning… but I quit!

Here’s What Happened

I happen to be self employed and run a consulting business.  It’s the kind of business where you don’t just show up and make money – you have to show up, be productive, be creative, and be at your best to get results.

And over the years I’ve learned that I’m at my best in the morning.  However, once the clock strikes 12 and the afternoon is upon me, it’s like a switch is flipped.  I still work in the afternoon but I’m just not as creative and can’t get the same amount of things done.

So having as many morning hours as possible is critical to me.  You might be thinking I could just get up earlier in the morning.  Setting aside the fact that I don’t care to, on those mornings where I am an early bird, I use those hours to work, not workout.

Now I’m not saying I don’t exercise – I do – I just do it when it fits into my routine.

For me working out right after work (in the afternoon) is perfect and helps me transition from work time to free time nicely.

I still get results from my workouts and you will too – as long as you are consistent and stick with it.  And for me, I’m able to get in a much harder workout in the afternoon than I can in the morning when I’m still trying to wake up.

So here’s the deal.  Exercise when you can fit it in to your routine.  If you can’t make the morning work, don’t worry about it.  Just find a time when it will work.  That’s the point I’m trying to get across.

Do what works for you and don’t let any of those dieting books, weight loss gurus, or drill instructor type fitness instructors make you feel like there is only one best time of the day to work out.

The only exception I made for morning workouts is for Saturday morning Yoga and again, it’s because that’s what works best for me.

What works for you?

A time when hope springs eternal and we’re all going to make this year our best year ever… and a lot of us are going to finally get in shape and lose that spare tire we’re carrying around.

Health clubs are packed full of people who’ve added a few extra pounds over the holidays and weight loss products and diet pills are flying off the shelves.

So if you’re in that group of people who’ve decided that Tony Horton’s P90X program is the one you’re going to try, let me give you the lowdown on exactly what you can expect coming from someone who has done it before, from start to finish.

What’s It Like?

The short answer: it’s hard

If you’re really out of shape, it might be too hard.

As you get in better shape, you can keep making it harder.

I remember doing the first workout (Chest & Back) and thinking there was just no way I’d be able to do some of that stuff.   Then I did the second day (Plyometrics) and was sure I wanted to quit – it’s so darn tough.

However, I stuck with it even though I was really sore and had a hard time doing the workouts at first and while it didn’t happen immediately, I did get stronger, I did lose weight, I did look a lot better with my shirt off.

If you put in the work – it will work for you.

Equipment To Buy

There is a whole lot of recommended equipment that Beachbody will try to sell you.  You need some equipment – that’s for sure, but you don’t need to buy all it and you don’t have to get the somewhat overpriced stuff from Beachbody sells directly.

Pull-up Bar

If you don’t want to use a pull-up bar, there is an alternative technique demonstrated in the videos.  To be honest, it’s just not the same.   Get a pull-up bar.

Here’s the one I used –

http://www.amazon.com/gp/product/B002LN9XJI/ref=as_li_ss_tl?ie=UTF8&tag=secretsoftheh-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B002LN9XJI

This one is cheap and works great.  It’s not the cheapest one you can find, but everything that costs less kind of sucks – get this one – it’s a great value and it’s still only 30 bucks.

Dumbbells and Resistance Bands

I started my first week using resistance bands.  By my 2^nd week, I’d gone to the store to get a set of dumbbells.  As far as I’m concerned, you get a better workout using the dumbbells.  If you’re just getting started, those 20lb starter kits will be enough for you for just about everything.  By the end I could have used more weight, but it got the job done.

You can spend plenty of money getting dumbbell sets or on those fancy all in one Bowflex SelectTech setups.  They’re nice, to be sure but wait until you’ve finished your 8^th week.  You won’t need more weight until then and by then you’ll have proven to yourself that you’re going to stick with it.

Heart Rate Monitor

If you’re really out of shape you might want one. They probably recommend one to cover their butts legally.  I’ve never used one during workouts.

Yoga Mat

Yes, you need a yoga mat.  You can buy one for $10 or so at Target.  Get one.

Supplements – Do you need any?

Tony talks a lot about taking supplements, particularly the recovery drink.  I’ve never tried their particular brand of recovery drink but I’ve known a bunch of people who have said their current formula isn’t  all that good.

I didn’t go to heavy on the supplements.  I only used two – creatine and MSM.

I used both because they’re supposed to help your body recover faster, the creatine by helping repair muscles and build muscle more quickly, the MSM for repairing connective tissue.

Keep in mind that creatine is something you probably don’t want to take if you’re goal is to lose a lot of weight.  Most people who take creatine are people looking to gain weight – muscle.  Once I started taking the creatine with P90X, I only lost 5 more pounds.   Up until that point, I’d lost 15.

The MSM I took the whole time.  It’s a fairly inexpensive supplement and it’s easy to find online.

One thing I did make sure to do was drink a smoothie after every workout.  I used fresh orange juice and frozen veggies, and they were delicious.  They’re not super low in calories but I did find myself not being very hungry for a big meal later – with all the fiber and nutrients in a smoothie, they stick with you and help keep you from pigging out on junk food later and undoing all the good work you’ve done.

One last piece of advice.

Some days you’re probably not going to want to do it.  On others you just won’t feel like you have time.  Find a way to get started, push play, and get it done.

Yes, it’s best if you can give 100% effort on every workout video, but let’s be realists – most of us can’t do that.  However, one thing you can do is push play and get that workout in – it’ll be hard at times but it’s definitely worth the effort.

After choking down more of these overcooked pieces of chicken than I want to count (ones that even a dousing on barbeque sauce couldn’t save) I was about to give up and give in to my old way of cooking chicken (bone in, skin on, plenty of breading, fried in lard and oh so not healthy) when I discovered brining.

It’s a lifesaver and it’s easy to do!

Brining helps lean, low fat, boneless skinless breasts keeps them from drying out and turning tough while cooking.

Now instead of dreading boneless skinless chicken breasts I look forward to eating them!

Here’s how:

Basic brine recipe

Take a large re-closeable plastic bag.

Pour in:

4 cups cold water

3 tablespoons kosher salt

2 tablespoons sugar

Close the bag and swish it around to dissolve the salt and sugar.

Add 2-4 boneless skinless chicken breasts.

Place in refrigerator for 30 minutes to 1 hour (but no longer than 2 hours or the salt will start to break the chicken down and turn it mealy).

Remove chicken from brine mixture and discard the brine.  Rinse chicken under running water and pat dry.

Season as desired and broil, cook in a grill pan on your stovetop or (my favorite) fire up your charcoal or gas grill to cook them.

Then, cook until internal temperature of chicken is 165 degrees F.  Invest in a meat thermometer. Resist cutting into the chicken or piercing it with a fork to see if the juices run clear because that will take out the juiciness the brining put into your chicken.

My favorite way to season the chicken:

Sprinkle each raw brined chicken breast with ½ teaspoon Penzey’s Northwoods seasoning or lemon pepper seasoning; briskly massage into chicken, and cook.

Note: brining is also great for turkey, lean pork and shrimp.

We all have those times when the “growlie monster” in our stomach says “feed me and feed me now!”  It doesn’t care that you only ate lunch an hour ago or that you’re not having your next meal for several hours.

Or even worse than the “growlie monster” is the devil child itself – cravings.  It’s when your mind is screaming at you to eat a bag of salt & black pepper potato chips, dig into a pint of yummy Ben & Jerry’s, find that bag of Kit Kat’s you’ve hidden in the back of the pantry, or is practically forcing you to pull into the nearest fast food restaurant for a burger & fries (never the side salad with light dressing)!  But you know you don’t want to do that because you’re trying hard to eat healthier and lose weight.

Yes, I know we’re only supposed to eat when we are truly hungry and that cravings may or may not mean “I’m hungry.” But, tell that to my body when I’m in “full-on” craving mode.  Sure, drinking a glass of water helps – for the 15 seconds it takes to drink it.  Taking a walk helps, but a 3 hour walk until my next meal isn’t going to happen.  Taking my mind off cravings by keeping my hands busy with something else….well that seemed like a good idea until I took a knitting class where bringing in snacks was encouraged.  Who says you can’t knit and eat at the same time?

Instead I’ve come up with nine favorite “go to” snacks that are healthy and filling, and most importantly, calm my cravings and banish the “growlie monsters” without throwing my calorie consumption into a tailspin:

Mary’s Gone Crackers Sea Salt Sticks & Twigs With Laughing Cow Light French Onion Cheese for dipping (150 calories for one serving of “Sticks & Twigs;” 35 calories for a wedge of Light Cow Light Cheese) – TOTAL CALORIES: 185

Salsa With Blue Corn Tortilla Chips (140 calories for a serving of Kettle brand Blue Corn TortillaChips; 30 calories in ¼ cup of Tostitos medium salsa) – TOTAL CALORIES: 170

100 calorie pack Emerald dry roasted almonds (handy to keep stashed in a desk drawer, purse, or in your car to keep the “monster munchies” at bay) – TOTAL CALORIES: 100

Grape tomatoes (forget about counting out a measly 10 for a snack – an entire container is less than 100 calories!) – TOTAL CALORIES: 90

StarKist Tuna Salad Lunch To Go Kit (the package says it’s a lunch item but at 200 calories for the entire kit it’s more like a snack than lunch to me because there has yet come a day where I can eat a 200 calorie lunch and still not be screaming hungry) – TOTAL CALORIES: 200

Single serve bag of 100 calorie popcorn sprinkled with 1 or 2 teaspoons parmesan cheese (about 8 calories per teaspoon) – TOTAL CALORIES: 116

Sliced apple sprinkled with 1 teaspoon sugar and a liberal dusting of cinnamon (95 calories for a medium apple, 16 calories in a teaspoon of sugar, 0 calories for the cinnamon) – TOTAL CALORIES: 111

Baby carrots with red pepper hummus (about 60 calories for 15 baby carrots; 80 calories for 2 tablespoons Athenos Red Pepper Hummus)  - TOTAL CALORIES: 140

String cheese dipped in cocktail sauce (don’t knock it until you’ve tried it – it’s really good!)  (about 80 calories in 1 stick of regular and about 60 calories in 1 stick of light string cheese; about 15 calories in a tablespoon of shrimp cocktail sauce) – TOTAL CALORIES: 95