5 Ways to Reduce Fat Intake

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If you’re used to eating a lot of fatty foods, and want to reduce fat intake , don’t expect to change your eating habits overnight. Instead, strive to evolve your habits instead of revolutionizing them. Take baby steps over time, and soon, you’ll look at food through a new pair of eyes.

Cut Back on Dairy

One of the easiest ways to cut back on diary is to substitute eggs or a dairy-free, whole food smoothie for cereal with milk in the morning. If you drink a lot of coffee with cream, try black coffee—it tastes much closer to way ground coffee smells. Limit your cheese intake to no more than a couple of ounces a day.

Eliminate Fried Foods

Fried foods absorb a lot of fat during the cooking process. “But I like my fries,” you say. Anything that can be deep fried can be oven-baked, and sometimes grilled, with just a drizzle of olive oil.

Reduce Salad Dressing Portions

Salad dressing is a condiment, not a food group. It’s meant to enhance the earthy natural flavors of salad greens and vegetables rather than to mask foods that are good for you. Start by limiting yourself to one tablespoon of salad dressing to a large salad. Soon, you’ll require no more than a teaspoon for the same amount of salad. If you toss the salad, you’ll distribute the dressing evenly throughout the salad, and a little will go a much longer way.

Eliminate Processed and Junk Foods

Processed and junk foods are not only drowning in fat, but they usually contain unhealthy fats. With all that we know about processed foods (and who knows what we don’t know), we’re better off restricting these foodstuffs. Learn to cook from scratch. Simple food that requires no more than 20 minutes to cook is just the prescription for maintaining a healthy diet. No one has yet to develop a medical problem from a potato chip deficiency. Ditto pretzels, cotton candy, etc.

Pop a few pumpkin seeds, sunflower seeds, almonds or cashews for an occasional treat. What about chocolate? Yes, you can have chocolate—real dark chocolate, with a high cocoa content—in moderation. When the urge for a forbidden treat strikes, make it from scratch. If it doesn’t seem worth the effort, then it probably isn’t.

Eat Leaner Meats

Incorporate more fish and chicken into your diet, saving beef as a once-a-week treat. Pasture-raised beef is leaner, more nutritious and much better tasting than conventional beef. Yes, it’s more expensive, but if you’ve given up processed and junk foods, you may find the additional dollars necessary to feast like a king or queen on these foods. Instead of the occasional rib eye, substitute a sirloin steak. It’s a leaner cut of meat, cheaper, and full of flavor.

 

In Summary

Reducing fat from the diet isn’t meant to be an exercise in deprivation. In fact, if you do it methodically, making healthy, flavorful substitutions, you may awaken taste buds that you thought died long ago.

How to Find Your Target Heart Rate

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Knowing your target heart rate  is important if you want to maximize benefits from your exercise and fitness program. Maximum benefit comes from exercising at 60–80 percent of your maximum heart rate. That is considered your target heart rate, and staying in that range reduces risk while conveying the benefits of exercise…

When you first begin an exercise program, it’s best to remain in the 50 percent of maximum range. Check with your healthcare provider to be sure.

So, just how do you calculate your target heart rate? Follow along, and in the next few minutes, you’ll know exactly what your target heart rate is.

The Dangers of Trans Fats

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Trans fats, also known as hydrogenated fats or trans fatty acids, are artificial fats. They are manufactured–except for the small amounts found naturally in beef and dairy products.

5 Tips for Exercising with Kids Around

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It’s really difficult to find time and space for exercising with kids around . That’s the bad news. The good news is that if you have kids, you probably already get more exercise than most, so a missed day of exercise here or there isn’t going to do you any harm.

exercising with kids around

10 Healthy Herbs and Spices

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The buzzword today is “superfoods,” and our 10 healthy herbs and spices are definitely superfoods. Using these herbs and spices does more than add a kick in flavor; using them kicks up nutrition and helps to guard your overall health. This list is not exhaustive, but you can’t go wrong adding this selection of herbs and spices to your repertoire.

5 Ways to Add Flavor Without Adding Calories

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Thankfully, adding calories is not the only way to add flavor to food. Nature has given us a variety of ingredients that can turn a blah dish into a gustatory delight without abandoning your diet. In fact, these little jewels add pack a punch of healthy benefits as well as flavor, so use them often and in whatever quantity you like.

7 Great Foods to Fight Fat

7 Great Foods to Fight Fat

Not all foods are created equally—some tend to add fat while others fight fat. By swatting fat-building foods for fat-fighting foods, you won’t have to watch your portions quite as closely as you would otherwise. Everyone “knows” that grapefruit and rabbit food (lettuce, cucumbers, carrots, etc.) are diet foods, but we’re going to look at some foods that may surprise you and that can add variety to your diet.

10 Common Things You Should Remove from Your Fridge to Lose Weight Fast

10 Common Things You Should Remove from Your Fridge to Lose Weight Fast

The best way to stop temptation is to nip it before it even starts—by removing tempting foods from your refrigerator and relegating them to the garbage. You don’t need a constant temptation every time you open the refrigerator door.

Let the purge begin!

5 Ways to Enhance Your Cardio Workout

5 Ways to Enhance Your Cardio Workout

Recent research suggests that “chronic cardio exercisers” may not see the same results as those who exercise mostly moderately and in short bursts. Former triathlon competitor Mark Sisson and author of the Primal series, has ruthlessly modified his workout routine, shortening and moderating it, yet he’s never felt better than he does at 59. He also claims that he’s leaner and stronger than ever. Let’s take a look at several ways to rev up the results of your exercise program without lengthening it.

5 Good Reasons to Go Gluten Free

5 Good Reasons to Go Gluten Free

Giving up gluten takes a real commitment, because you’ll find gluten in most packaged and processed foods. Going gluten free means that you’ll either make most of your food from scratch at home, become intimately familiar with the gluten-free sections of the major health food chain, or you’ll quickly memorize a list of gluten-free restaurants in your locale. Most likely, you’ll roll all three into your daily life.