Low Carb Sheperd’s Pie

ngredients:

1 pound ground beef or turkey
1/2 onion, chopped
1 10 ounce package of frozen cauliflower
2 tablespoons heavy cream
4 ounces cheddar cheese, shredded
salt and pepper

Instructions:

Brown ground meat and onion as usual, drain. Spread meat and onion in the bottom of pie dish evenly. Cook cauliflower according to package directions, drain. Whip together cauliflower, 2 tbsp heavy cream, and cream cheese as if whipping mashed potatoes. Season with salt and pepper to your liking (or any other seasonings you might like) Spread whipped cauliflower over the meat layer in the dish.  Sprinkle with cheddar cheese across the top. Bake at 350 degrees F for 15 – 20 minutes until cheese is melted and bubbling.

The Cookie Diet

What could be better than a diet that let’s you eat cookies and shakes?  I can’t think of anything I’d rather eat!

If this sounds like a fad diet then think again -  the creator of these foods, Dr. Siegel, is a renowned author, physician and weight loss expert who recognizes that being hungry is one of the big reasons that diets fail.

Let’s face it, if you’re starving by 10 in the morning, how long you can wait for lunch?  And by the time you actually get to lunch you’ll probably be so hungry that you’ll be piling up extra food at your plate and eating it all in record time.

These shakes and cookies can be just the thing for the person that needs to have a little snack in between meals as they are created with a secret blend of amino acid food proteins which help to curb your appetite and satisfy your hunger.  The amino acids are naturally occurring compounds in your body and in the foods that you eat normally so you’re not eating chemicals are drugs that aren’t good for you.

And this is not a fly-by-night program either, Dr. Siegel has been helping people lose weight since 1975 and has helped over 500,000 overweight people reach their goals.

Foods On This Diet

This isn’t really full diet plan but supplies the snacks that you would eat in between meals offering a healthier alternative than what you might normally find.  In addition, they’ll fill you up more than other food you might be eating.

The snacks consist of cookies and powder mixes for shakes which come delivered to you.  The cookie flavors include chocolate, banana, oatmeal, blueberry and coconut.  The shake mix flavors include piña colada, vanilla, strawberry, chocolate and crème brûlée.

Believe it or not, Dr. Siegal makes every batch of his secret cookie blend by hand in his own bakery!

Pro’s

While this isn’t really a full diet, the snacks can be advantageous to people who are looking for a snack like food in between meals.  The recipe is scientifically combined so that it will curb your hunger more so than most other snacks so if you have a problem with in between meal hunger, you might want to give these a try.  Even if you aren’t on a diet but just trying to maintain your weight these are a good alternative because they are healthy as well as satisfying.

Con’s

Since these are really just a snack replacement, you’d need to combine these with some other type of weight loss program and work them in with your allotted daily calories, points, carbs or other requirements of the diet.

While they are a healthier alternative to cookies, they certainly don’t taste as good as a cookie that you can get from the bakery.  But, since cookies from the bakery pack on the pounds these can be better than nothing!

Ediets

Ediets is more than just 1 diet – it’s a whole dieters destination!  Inside this extremely informative website, you’ll find customizable diet and fitness plans that go with several of the more popular diets.

Along with their own weight-loss plan which includes meal delivery service, you can use their tools and get information on the Atkins diet plan, the Mediterranean diet and the glycemic impact diet.  They also have 11 different programs that will help you learn how to live a healthy lifestyle and stay fit after you lose the weight.

Along with an interactive community that includes forums and advice, eDiets is loaded with tools, menus and food plans that are sure to satisfy any dieter.

Foods On This Diet
You can actually participate in several different diets through eDiets and they all have their different kinds of foods.  For example, the Atkins and low-carb diets have a low-carb menu and the Mediterranean diet consists of Mediterranean foods.  You buy and make your own foods for these diets and you can get recipes and shopping lists when you join the program.

In addition to these other diets however, eDiets has its own meal plan complete with foods that they deliver right to your door.  The foods are nutritionally balanced and taste excellent, in fact they were rated number one for best taste and nutrition by Epicurus.

You get to choose from over 50 meals and desserts which are cooked fresh to order and delivered to you every week.  The plan consists of breakfast, lunch, dinner and a dessert each day.

Pro’s

eDiets offers a good variety of diet types and it’s a great site to join if you need a lot of support.  They have over 80 support boards where you can talk to new members just starting out as well as older members that have achieved success.  In addition, you can get recipes and create meals online as well as a print out grocery lists.

With the meal plan you’ll get live support from a registered dietitian as well as a custom-made exercise plan from your own personal fitness trainer.  You also get their video training and nutrition support.

Con’s

If you are the kind person like that likes to a interact a lot and doesn’t really need a lot of outside support then the fees for this might not be worth what you get.

While the meal plan is top notch in taste and nutrition, it can be pretty difficult to stick to a meal plan in real life especially if you’re always being invited out to eat or having events to attend.  That being said, you don’t have to use the meal plan as you can do any number of diets through the site.

Nutrisystem

The Nutrisystem diet consists of prepackaged foods that have the right amount of protein, carbohydrates, fat and fiber for your daily needs.  If you stick to eating just the prepackaged meals you’ll get just enough calories to keep your body running but not too much so that your body burns the excess fat that you have stored up.

The meals use low glycemic index carbohydrates which help you feel full longer.  These types of carbohydrates keep your blood sugar levels from spiking which is important because a spike in blood sugar can make your body want to store more fat and also contributes to those carbohydrate cravings you get for things like candy bars and potato chips.

The meals are very healthy and now include Omega-3’s and soluble fiber which contribute to your heart health as well as helping you feel full.  You can select from over 120 different meals on this plan.

Foods On This Diet

You can choose from breakfast, lunch, dinner and dessert.  There is a huge variety of choices – almost anything you could imagine from egg frittatas  to cheese tortellini to burgers to brownies.  You add in your own fruits, vegetables and dairy products to make healthy meals.

You pick out the particular meals that you want and a months worth of food is delivered to your home.  These aren’t frozen foods so you don’t have to worry about having a huge freezer to store them all in.  While they look like frozen foods they are actually sealed using a soft canning process and they can be stored at room temperature making them very convenient and easy to carry with you if you are on the go.  Just heat them up on the stove or pop them in the microwave depending on the meal and you’re good to go.

Pro’s
Nutrisystem meals are formulated to be healthy so you know you’re getting a lot of nutrients as well as the right amount of protein, carbohydrates and fiber.  If you’re one that can stick to just eating the meals then you’ll know that you’re getting the right amount calories for your weight loss goals.  If portion control has been a problem for you in the past, then these prepackaged meals can really help because there’s nothing for you to measure – just heat up the meal and eat it.

Con’s

While the prepackaged meals can be convenient when it comes to portion control, they can be pretty inconvenient when it comes to real life.  You have to be pretty dedicated to bring your prepackaged Nutrisystem meal with you when you go out to dinner or eat a friends house.  Of course, eating a regular meal a few times isn’t going to kill you and if you can stick to the Nutrisystem foods 90% of the time I think you’ll  still be doing pretty good.

Raw Food Eating Plans

It’s much more difficult to eat healthy today than it was in ancient times. Eating processed foods has become a way of life in modern times, and this has had a profound effect on people’s health. But a growing number of health-conscious individuals are choosing to go back to the basics.

Eating only raw foods might seem impossible, but the practice has become surprisingly popular. Many nutritionists have bucked the conventional belief that humans need to consume cooked meats and pasteurized dairy products to get the nutrition they need. They have written books about eating raw and developed raw food eating plans, and many of those who want to lose weight or improve their health have taken heed.

Raw food diets are strictly limited in the foods one may eat, but they rarely place restrictions on portions. Since foods that do not need to be cooked are usually naturally low in fat and contain only natural sugars, there is little need to limit their intake. Those with certain health problems such as diabetes, however, may need to pay closer attention to the calorie content and nutritional value of raw foods.

Nutrition in the Raw Food Diet

The primary components of a raw food diet are fruits, vegetables, nuts and seeds. Fruits and vegetables are loaded with fiber, vitamins and minerals, and nuts and seeds provide the protein and fatty acids our bodies need. Still, many nutritionists are concerned about adequate intake of calcium and protein on a raw food diet.

It is possible to get sufficient protein and calcium with only raw foods if you eat enough of foods that contain these nutrients. If you can’t do that, you’ll either need to get them some other way. Supplements are an option for those who are adamant about eating only raw foods. But being on a raw food diet doesn’t necessarily mean that you can’t eat anything that is cooked.

It’s Not All or Nothing

There’s no doubt that a 100 percent raw food diet is hard for most people to stick with. For this reason, and because it’s easier to get all of the nutrition one needs from a less restrictive diet, most people do not limit themselves to only raw foods. Many raw food plans allow for some consumption of cooked foods, and in some cases they may make up as much as half of a person’s diet.

When starting out on a raw food diet, people often commit to eating half raw and half cooked foods. They may aim to increase the percentage of raw food once they become accustomed to that, and continue until they reach 100 percent. But often, dieters who are going raw for health reasons allow themselves at least 20 percent cooked foods.

Eating raw is an intimidating proposition for many, but it does have numerous benefits. It can greatly improve overall health, and for those who want to lose weight, it can help shed pounds quickly. Many report increased energy when eating only raw foods as well. Such a diet requires a great deal of willpower, but loyalists proclaim that it is well worth the effort.

Zone Diet

The Zone diet, developed by Dr. Barry Sears, is one of the few scientific diets that actually works by making sure your body gets the exact right combination of foods to get into the fat burning zone.  It’s an extremely healthy way of eating and balances your proteins, carbs and fats in a ratio that your body can use precisely for good health.  Eating these foods will also help you to lose weight and stay slim because once to get into the zone you will lose the hunger cravings that plague most overweight people, you will not want to overeat,  and your body will actually process your food and burn your fat easier.

This clinically proven anti-inflammatory way of eating not only helps you lose weight but can help reduce your risk of chronic disease, fight the effects of aging and help improve both your physical and mental performance.

Foods On This Diet

You can eat most anything on this diet, but there are some foods that are favored and will work better than others.  For example, starchy foods like pasta and bread and high sugar foods like deserts and even some fruits like bananas need to be eaten judiciously and balanced carefully with your protein otherwise they will elevate your insulin levels which will cause your body to store more fat.

The way the diet works is you create your meals by balancing a certain amount of protein with a certain amount of low glycemic index carbohydrates with a certain amount of good fats.  It’s pretty similar to any of the low-carb diets like Atkins and South Beach to it but works more on getting the right ratios of the foods themselves.

So, on the zone diet you’d be eating a lot of lean protein items like fish, tofu, turkey and chicken without the skin along with “good” carbs like vegetables and whole grains as well as the healthy fats such as olive oil, avocados and almonds.

Pro’s

This study can actually help you look and feel great and is extremely healthy for you, not only to help slim you down but also to help boost your immune system and fight off disease and the ravages of aging.

The website offers all kinds of supplements, nutritional bars and even pasta and cereals that will get you in the zone.

Con’s

It can be pretty difficult to balance your meals correctly every time, especially when starting out.  This diet works best when you get the right amounts of proteins, carbs and fat in each and every meal and snack.  When you don’t get the right amount, you get knocked out of the zone and are then subject to your usual cravings.

While you don’t have to  measure or weight your food – you can do this diet by effectively eyeballing the foods – it can take a while and a bit of experimentation before you come up with the ratios that get your specific body into the zone.  Once you do, however, it isn’t that difficult to keep eating in that fashion and be able to stay in the zone most of the time.

South Beach Diet

One of the most popular of the “good carb” diets is the South Beach diet invented by Dr. Arthur Agatston, M.D a cardiologist who actually started the diet as way to help fight heart disease.  As an added benefit, the diet being healthy for you, it is also a great way to lose weight!

Along with the books on the subject, there is a South Beach diet website that offers a huge variety of resources to help you on your diet. The site consists of over a thousand recipes along with customizable meal plans and shopping lists that you can print on your printer and take right to the grocery store.

The South Beach diet is a way of eating healthy and delicious foods.  It focuses on eating good carbs which help keep your blood sugar stabilized so you don’t get those peeks that cause cravings.  These foods also help you feel full longer.  In addition, it focuses on good fats like olive oil and emphasizes combining the proteins, fats and good carbs to make healthy and nutritious meals.

Foods On This Diet

The foods you eat on this diet include nutritious, low glycemic index foods that will not only help you lose weight but will improve almost all aspects of your health.  Instead of white bread, you’ll be eating whole wheat and less of it.  Love spaghetti?  You can still have it but you might need to switch to the whole-wheat version as well.

Don’t worry, though, you really won’t have to give up your favorite foods you might just need to acquire a taste for some different versions of these foods that are just as delicious.  Using olive oil instead of vegetable oil for cooking and avoiding trans fats are all part of the diet.

You’ll get plenty of vegetables, especially the leafy greens and you might develop a whole new appreciation for beans and legumes.

If trying to prepare and cook these balanced meals seems like too much work, you can get the South Beach diet frozen TV dinners in just about any grocery store that will give you the exact amount of nutrients, carbs, fats and proteins that you need to abide by this eating plan.

Pro’s

Of course, one of the big benefits of this diet is that it is extremely healthy.  Not only will it help you lose weight it will cut down your risk of heart disease cancer and other illnesses as well because you would be getting a ton of vitamins and nutrients in the foods you eat.

The website itself has all the tools you need to succeed.  Over 1000 recipes, 365 weight loss strategies and hundreds of new plans that you can customize to the foods that you like provide you with a large variety of things to eat.  When you make your customize menus, it automatically generates a shopping list for you to take to the grocery store.

There’s also an online fitness club complete with videos that you can use for your fitness routines, discussion groups and coaching from registered dietitians.

Con’s

The South Beach diet works by eliminating “bad” carbs from your diet because, not only do they pack on the pounds, but they also have an adverse effect on your blood sugar levels and your health.  One of the drawbacks to this, however, is that it needs to be done in three phases with the first phase being the most restrictive.  It’s important to follow these phases strictly because the first phase is what gets your body out of the mode that it is in and into a healthier mode that actually burns more fat.

The drawback is that the first phase can be really limiting as to the foods that you can eat and can be quite a jolt from what you are used to.  However, knowing that it only lasts a short while and that you be able to add more foods into your eating regimen after you complete it is somewhat of a saving grace.

Knowing Better

Losing weight and getting healthy is about much more than following guidelines.  True, you can follow directions and usually achieve the expected results, but rarely is this a long-term solution.  Instead, sticking rigidly to a set plan often becomes monotonous and restrictive, and many of us can’t imagine living the rest of our lives like that.  Beyond boredom, it takes a lot of time and energy to measure portions, count calories, fat grams and carbohydrate content.  While these activities can be helpful in fostering awareness and forming better habits, there is an easier way to adjust our relationship to food, and that is by “knowing better”.

If we want to be perfectly honest with ourselves, most of us have to admit that we already know how to achieve a healthy body weight.  We know that eating more than our body needs and moving less than we should results in excess fat being stored in our cells.  We know that we need to drink plenty of water to keep our body’s organs and systems operating efficiently.  We know the benefits of proper nutrition and getting enough sleep.  But knowing and doing are two very different things.

That’s where knowing BETTER comes into play.  When you think about it, “knowing” something means simply that you believe it to be true.  But have you ever believed something that didn’t serve you well?  Have you ever believed that losing weight was hard?  Have you ever believed that your eating was out of control?  Have you ever believed that exercise was unpleasant?  Do you still believe these things now?

What you know and believe is what you will create in your life experiences.  If you want to be sure that your weight loss will be easy and permanent, begin “knowing” that it will.  Know that you have the ability to make better choices for yourself – beyond any written or spoken guidelines you may follow initially.  Know that you are strong enough, committed enough and wise enough to transform your unhealthy habits into lifelong, life-affirming habits.  Whatever you know, you make it true.

Circuit Training – The Best Way To Burn Calories

Despite the well-known fact that exercising is essential to good health, many people just don’t do it. These days, it’s often because we just don’t have time. We’re more informed about the benefits of a good workout routine than ever before, but who can work a full cardio and strength training regimen in, even if it is just a few times a week?

For those who want to improve overall fitness but feel that there aren’t enough hours in the day, circuit training may be the answer. As the name suggests, circuit training involves doing a series of exercises in rapid succession. Over a period of 30 minutes to an hour, one can use circuit training to work all of the major muscle groups and get a good aerobic workout.

A typical circuit training session consists of alternating toning and cardio exercises. Each weight exercise targets a different muscle group. Individual exercises usually last between 30 seconds and 2 minutes. These factors keep the exerciser from tiring out too quickly, making it possible to exercise continuously.

Circuit training is highly structured, yet it can take on a number of forms. Some gyms, such as Curves for Women, offer a circuit training program in which members use one machine for a specified amount of time, then switch to another machine. There are also personal training programs that take a circuit training approach, coaching clients through a rapid series of exercises. Some people also create their own circuit training routines.

Circuit training is most often intended to promote weight loss and build lean muscle tone and endurance. But it can be adapted for use in muscle building. This can be accomplished by using various types of weights and increasing the length of time at each station. Circuit training may also be used in training for just about any sport by incorporating the right exercises.

Creating a Circuit Training Workout

You don’t need an expert to create a circuit training routine for you. It’s not terribly difficult to create one yourself. Here are some guidelines:

* Determine what your goals are. If you’re interested in overall fitness, you’ll need to choose exercises that work each muscle group. If you want to work on specific areas, you can incorporate exercises that benefit those areas.

* Alternate types of exercises. Do an aerobic exercise, then a toning exercise, then another aerobic exercise, and so on. If you’re only targeting a couple of different muscle groups, alternate between them to prevent fatigue.

* Try to create some variety. Do some exercises that do not require equipment, and some that do if possible. This will keep things interesting.

* Don’t forget the warm-up and cool-down. These are important because they help prevent injury and assist your body in adjusting from normal activity to working out and back again.

Circuit training is a great way to get a solid workout in a short amount of time without overexerting yourself. Whether participate in a gym, with a trainer or on your own, you can produce results quickly.

Tuna with Lemon Pepper

Ingredients:

4 tuna steaks (3/4 to 1-inch thick, about 6 ounces each)
Zest and juice of one (1) lemon**
2 teaspoons dried thyme leaves
1/2 to 1 teaspoons coarsely ground black pepper
1/4 teaspoon salt
1 to 2 teaspoons extra-virgin olive oil
Extra-virgin olive oil

**1 1/2 teaspoons grated lime zest and 2 tablespoons freshly squeezed lime juice in place of the lemon.**

Instructions:

In a small bowl mix together lemon zest, thyme, pepper and salt to your liking. Lightly rub both sides of the tuna steaks with olive oil and rub the seasoning mix on the tuna steaks. Heat a bit more oil in in skillet and then add tuna steaks. Cook each side of tuna steak for about 1 minute over medium heat. Pour lemon juice over the steaks when ready to serve.

Next Page »