I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Some foods you think that are healthy are actually junk food in disguise. Once you learn the difference you will begin to see the changes you are looking for.

Chips, gooey desserts, anything that starts with fried are high in calories and you should know how to avoid these foods. What’s tricky is that some foods with healthy reputations are actually worse for your weight than you may think.

Sushi rolls: The veggies and seaweed wrap are low calorie, but a lot of the most popular rolls are slathered with cream cheese or mayonnaise and the seafood inside may be tempura battered. Thanks to these ingredients, a standard roll may have 500 to 600calories. Also, soy sauce is loaded with sodium. It won’t make you gain weight, but it’ll cause you to retain water.

Dried fruit: Cup for cup, dried fruit has five to eight times more calories than the fresh kind because it has been dehydrated and is much denser. Fresh grapes, for example, have 60 calories per cup, while raisins have 460. And many brands add sugar, which increases the calorie count.

Granola: Because it’s loaded with good for you nuts and oats, it’s too bad that they add oil to make it crisp and tons of sugar for more taste. One bowl racks up around 500 calories. Some cereals with the same nutrients but less oil and sugar pack half the calorie count.

Bran muffins: Whether it’s plain bran or mixed with apples or bananas, the fiber fills you up, but considering all the sugar and butter it delivers, a bran muffin is basically just a round slice of cake. One weighs in at about 20 grams of fat, 420 calories, and 34 grams of sugar.

Half & half: You put so little into your coffee, it seems like a harmless way to get calcium, especially when compared to full fat cream. But a few spoonfuls per cup of coffee two or three times a day quickly turns into 200 or more calories which is about the same amount of fat as a big pat of butter!

Wraps: No matter what you put in it, the average wrap is a major offender. If you roll the tortilla out, it can be 1 foot across and pack up to 300 calories. Since the surface area is way bigger than two slices of bread, you coat it with a lot more mayo or dressing than you would a sub or sandwich.

Bottled teas: Most brands have sugar or honey added, which are calorie sweeteners. One bottle can contain two or more servings, bringing the calorie count to almost 200 which is similar to a bottle of soda.

Rice cakes: These light snacks are fat free and low in calories, but they’re also completely lacking in fiber or protein, two ingredients that actually may help to curb hunger. Eating two or three won’t do anything but add more calories to your daily total and leave you craving something with substance. Limit the flavored kinds.  They tend to have more sugar or sodium.

Veggie burgers: Skipping beef for a meat free patty may save you a little fat and cholesterol, but depending on the brand and what you put on it, you could easily end up eating more than 1,000 calories. The cheese that often binds the veggies together and the huge size of the burgers are anything but diet friendly. Add a bun and some ketchup and you might as well have had a regular burger.

Juice: Reaching your recommended daily fruit serving goal by getting it in liquid form may not be a great idea.  A 16-ounce bottle of OJ or apple juice has 55 grams of carbohydrates, the equivalent of five slices of bread. And most of that is sugar, a whopping 12 spoonfuls of it.

Diet microwave meals: The lean ready to eat dishes tend to be high in sodium. Since the manufacturers can’t rely on calorie rich fat to make the stuff taste good, they resort to salt. As a result, eating them will make you retain water, especially in your arms and legs, leaving you puffy, instead of keeping you trim.

Salads: There’s nothing better for you or your waist than naked veggies, but the shredded cheese, candied nuts, croutons, and globs of dressing often make salads as high in calories as an oversize dish of pasta. Vinaigrettes, may not be as fattening as ranches, but can be almost as high calorie!  If you must use a salad dressing there are many ‘lite’ and ‘low-cal’ versions to choose from.

Tofu: Order this “health food” at a restaurant and what you’ll most likely get is a plateful of sodium, calories, saturated fat, and even sugar. Tofu itself isn’t the issue. The problem is that the white stuff is so bland, it’s often deep fried to give it flavor and texture and served in decadent sauces, making it a diet disaster.

Here are some Habits that have been hyped as healthy but actually add fat to your midsection.

1. You Skip Meals.  This tactic always backfires. You end up so hungry later on that you can’t help but overeat. And when you do, more fat will find its way to your midsection. Eating small to medium size meals every three to four hours, fills you up without resulting in a layer of flab.
2. You Go Vegetarian. Women will often avoid foods from the meat, fish, and dairy groups because they think they are packed with calories and fat. But remember, these foods are protein superstars that help boost your metabolism so you can fight off tummy fat. Opt for low-calorie, low-fat choices, like cottage cheese or tuna. One 6-ounce can fulfills three-quarters of your daily protein requirement.
3. You Think Bread Is Bad.  White bread, yes, but whole-grain breads and cereals, allow insulin levels to rise more gradually, reducing the chance that you’ll add fat to your belly. Wild rice, oatmeal, or whole-wheat tortillas once a day can make a difference.
4. You’re Crunch Crazed.  Sit-ups tone muscle, but they don’t have any effect on the layer of fat covering your ab muscles. Doing 50, 100, or even 500 crunches won’t make your jeans feel any looser. What does work? Cardio. Instead of wasting all your time on crunches, spend an extra 10 minutes on the treadmill.
5. You Booze a Lot, but Infrequently.  Alcohol has lots of calories yet doesn’t fill you up at all. So when you binge drink, you’re basically inviting flab to settle on your midsection.
6. You Eat “Lite” Products.  You may think you are doing your body a favor by opting for sugar free yogurt, diet soda, or any other snack labeled low-fat or low-cal. But these versions are often loaded with artificial sweeteners, which may trigger your metabolism to increase fat storage.
7. You Think Fatty Foods Are the Enemy.  Foods high in monounsaturated fats help burn off belly fat and help you to consume less.

Foods That Melt Flab Away

Cinnamon: Without going into the whole scientific explanation of why it works, adding 1/4 to 1 teaspoon of this spice to something you eat every day, hot cereal, marinades, yogurt, helps blood sugar get into your cells so they can be used for energy, so less is stored as fat.

Green Tea: One ingredient, caffeine, is a stimulant that raises your heart rate and tells your system to burn calories faster. Green tea also has catechins, a substance believed help burn belly fat. Aim for three 8-ounce cups a day. (Without the milk, cream or sugar)

Yogurt:  Dairy has a bad rap for high calories, but yogurt, both the low-fat and regular kinds, contains probiotics, which are friendly bacteria that may actually help reduce the amount of fat your body absorbs.

Coffee:  Caffeine kicks your metabolism into high gear. Caffeine also jump-starts lipolysis, the breakdown of fat. One to two cups a day is ideal. (Black is best)

Chili Peppers:  Often found in high quantities in hot salsa as well as in many Thai, Indian and Chinese curry dishes. These wonder foods are packed with a metabolism boosting compound called capsaicin, which provides chili peppers’ fiery flavor. In addition, capsaicin increases your body temperature, giving your metabolism an extra calorie burning push.

Chicken and Fish:  It actually takes energy to digest food, and your body burns more calories digesting and metabolizing protein than it does while breaking down carbs and fats. Consuming a few servings of lean protein, each day may help keep your metabolism burning fat, long after you finish eating your meal.

Take the first step to achieving healthy blood sugar metabolism and sustained good health right now! And begin by reading ‘get fit stay fit’ ‘The best you can be’ and listening to my audio cd’s which are comprehensive, yet tailored to meet your individual needs. You have the power to shape your body for better health.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

1. Start with a food diary. Record everything you eat. This will help you to understand just how much you eat
2. If you’re about to cheat…it’s O.K. Allow yourself the treat but eat only half
3. When hunger hits do not eat right away. Wait 10 minutes and see if the urge passes.
4. Instead of eating a piece of candy, brush your teeth. The taste of the toothpaste will often stop your craving Set attainable short term goals.
5. Be aware that watching T.V. encourages snacking. If you can’t stop watching T.V. then at least try to make your snacks healthy and low in fat. (the book ‘Get Fit Stay Fit’ has a great section on treats under 100 kcal.)
6. Drink 6 to 8 glasses of water daily. It helps cut down on water retention by acting as a diuretic and will make you feel full it taken before a meal.
7. When a craving hits, try to do something else…anything. Phone a friend or walk around the block. Do anything that will take your mind off the cravings.
8. Keep an orange slice or a glass of water by your bedside to help stop you from getting up in the middle of the night and heading to the refrigerator.
9. If you use food as a reward, find another reward like buying new clothes or flowers for yourself.
10. If you feel yourself ready to really binge…suck on something sour like a pickle or a piece of lemon.
11. Do not shop when you are hungry, because you will buy fattening food.
12. Avoid finger foods. They are too easy to eat in large amounts Keep plenty of raw vegetables and air popped popcorn around. They’re high in fibre, satisfying and filling.
13. Eat at a table and not in front of the T.V.
14. Lose weight for yourself and not for anyone else.
15. Never skip meals. Schedule all your meals and snacks at regular intervals so you don’t get hungry in between
16. Try to avoid sugar. It tends to increase your cravings Plan your meals. A weekly planner is ideal Eat breakfast to start your day and body off right.
17. Skip the mayonnaise on your sandwich and save 50 to 100 kcal.
18. Park a few blocks from your work. The walk will do you good. Parking just 5 minutes away from work will add an hour of exercise per week and ultimately 10,000 kcal. or the equivalent of 3 pounds of fat. Take the stairs instead of the elevator…providing you don’t work of the 42nd floor. This will burn about 7 kcal. per minute.
19. Soup is like water. It’ll fill you up, so that you will eat less of the main course. Choose clear soups rather than creamed.
20. Skip the chips and dip at parties and go for the unbuttered popcorn.
21. Get rid of the snacks that are around, because if they’re not there, you can’t eat them.
22. If you’re really lucky, have sex before breakfast! It’ll burn about 200 kcal and hopefully get your mind off food.
23. Have some protein following a workout. It will satisfy you and help balance your blood sugar levels.
24. Eat more frequently but in smaller amounts.
25. Women need to make sure they get enough calcium and iron. They need about 700 –800 mgs. Of calcium and 13 mgs. of iron.
26. Exercise can temporarily raise your metabolic rate so that you continue to burn calories for several hours after your workout.
27. All bread is low in fat. It’s what you put on the bread that really counts.
28. Avoid adding salt. It retains 10 times its weight in water and leads to bloating and extra pounds.
29. Replace caffeinated beverages with water.
30. Out of sight out of mind. Get rid of all the high fat, high calorie snacks in your kitchen or in your desk at work.
31. Eat a grapefruit. It’s not only low in calories but also contains 15 grams of pectin, the special fibre that is linked to lowering cholesterol and fat.
32. The body burns 22 to 25 kcal. to digest 100 grams of complex carbohydrates but burns only 2 kcal to digest the same amount of fat. This means 98% of fat can turn right into body fat while only 75 to 78 percent would be available from complex carbohydrates.
33. Eat fewer dairy foods and make sure what you eat are non fat or skim.
34. Change from butter to margarine or better yet, nothing at all.
35. Eliminate fried foods. Instead broil, poach, roast, steam or barbecue.
36. When grocery shopping, make a list so you know exactly what you are going to buy and stick to it.
37. Be label conscious. Read about the ingredients, the nutrition information and percent of fat in the food.
38. But and eat well trimmed lean meats and consider eating smaller portions.
39. Cut back on oils, dressings, gravy and sauces or at least ask for them on the side.
40. Phrases that signal low fat preparation are, steamed in its own juice, garden fresh, broiled, roasted, poached, tomato juice/sauce.
41. High sodium food terms to watch for are, pickled, smoked, in cocktail sauce and broth.
42. High fat food terms may include, buttery, creamed, in its own gravy, hollandaise or bernese sauce, sautéed, fried, crispy, au gratin, marinated, in oil, basted and casserole.
43. Do not put serving dishes on the table. Let the remaining food stay in the kitchen.
44. Quick weight loss programs rarely produce the best long-term results, and can be very dangerous. Instead of crash dieting, try to increase your lean muscle mass. One pound of muscle burns 39.6 calories per kilogram per day while one pound of fat burns just 4.4 calories per kilogram per day.
45. Remember good things come in small packages. Try to eat 6 smaller meals per day instead of three larger meals. Also try to consume 15 to 30 grams of protein per each meal. Doing this will result in improved muscle growth and better endurance while also helping digestion.
46. In ancient Arabic the word coffee means, gives strength. While caffeine can give you a boost, too much can leave you feeling fidgety and fatigued.
47. To be the best…rest. If you are lifting heavy weights, be sure to rest between sets and give your body time to recover. Also do not work the same muscle group two days in a row. Your muscles grow when you’re resting not when you’re working out.
48. Breathe…Breathe…Breathe…Remember aerobic exercise is sustained physical activity that requires oxygen for fuel, lasts for a minimum of 20 minutes and causes an elevation in your heart rate.
49. Trying to keep up with the Jones’s can be hazardous to your health. You don’t have to lift more or stretch farther than others in the gym. Simply focus on improving the quality and quantity of your own movements.
50. Don’t be a copycat. Trying to mimic others more advanced then you can lead to frustration and injury.
51. Athletes are often judged by their accomplishments. What you should think about is if you’ve tried your best. It’s called ‘heart’.
52. Start by doing what’s necessary, then what’s possible and before you know it you can do what you thought was once impossible.
53. Exercise makes your heart work more efficient. If you incorporate an aerobic program into your daily routine you can decrease your heart rate by more than three million beats per year.

I know you want to get in shape and look great. Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

I hope you’ll want to learn more and let me help you to get into the best shape of your life.

 Blood oranges, cherries and blueberries

Collagen is a natural protein in your skin and muscles that provides resiliency, shape and texture. Unfortunately, collagen production decreases with age but you can fight back with dark fruits. Blood oranges, cherries and blueberries are full of antioxidants, which decrease aging and disease by lowering inflammation. Antioxidants also increase collagen production and thicken your skin, making you look younger and healthier. Antioxidants also decrease the severity of rosacea. Blackberries, raspberries, plums, pomegranates, cranberries, Asian dragon fruit and kiwis also contain antioxidants.

Shellfish, sunflower seeds and sardines

These foods offer a powerhouse of essential fatty acids.  Fatty acids nourish the skin, help maintain skin integrity and keep skin cells performing optimally.  Essential fatty acids, a component of all cell membranes in your body, regulate the flow of nutrients, waste materials, and water in and out of your cells which keeps you looking young. Flax seeds, tuna, walnuts, canola oil, soybean oil and pumpkin seeds are more good sources of essential fatty acids.

 Dandelion, turnip and mustard greens

These foods that keep your livers cleansed of toxins, heavy metals and fats make your whole body function more efficiently.  This makes you happier, which affects how you look.  A healthy liver brightens your eyes and tightens your skin.  Dense green foods such as broccoli, spinach as well as turnip, mustard and dandelion greens have been shown to lessen your sweet tooth.  Simple and refined sugars, high-glycemic carbohydrates, and refined, manufactured foods age you.  Excess sugar has been linked to a process called glycation, in which sugar molecules bond to protein molecules, which has been linked to sagging, wrinkled skin.

Oregano, thyme and parsley

If you have puffy bags under your eyes in the morning, you are almost certainly consuming much more salt than you need.  Another problem is alcohol.  It dehydrates you and can make your skin sag. The worst combination is alcohol and salt, which causes puffy dark circles under your eyes. Reducing your sodium intake will help to eliminate bloating. Instead of salt, season your meals with herbs and spices such as oregano, thyme, rosemary, parsley and garlic.

Crunchy vegetables

Fresh raw veggies are as good for your smile as they are for your skin! Celery, carrots, string beans and cauliflower contain cellulose, which helps scrub stains from your teeth giving you a whiter, brighter smile.  Both the cellulose and the fiber in these foods act as abrasives that clean and remove bacteria from your teeth. Crunchy veggies are especially effective for recent discolorations. If you’ve just consumed blueberries, coffee, mustard, red wine or cranberry juice, follow it up with fresh cucumber slices or an apple.

Sea vegetables

Polluted cells can’t function at their optimum level. When your cells are functioning optimally, not only do you have more energy you look and feel great. Sea vegetables are one of the richest sources of minerals and phytochemicals. These veggies help detoxify, rebuild and nourish all the cells in your body. Unhealthy foods, stress and environmental pollutants cause your cells to age prematurely, potentially leading to thinning hair and premature wrinkles. Sea vegetables reverse this process. For example, spirulina is a ‘detox powerhouse.’ Hijiki, kelp, arame, wakame, and dulse also work wonders.

Meat, cheese and lentils

It may take 10 pounds of milk to make a pound of cheese, but fortunately you don’t need to eat that much dairy or protein to repair your cells. As you age, your hair and skin cells become damaged, making you appear older. The protein in meat, chicken, low-fat cheese, cottage cheese, and certain vegetables promotes cell growth and repair, which translates to younger-looking skin, fewer wrinkles, less hair loss and a glossy mane. To take a break from meat or dairy, try soybeans and lentils which contain more protein than any other legume.

Egg yolks, organ meats and whole-milk products

Vitamin A is especially important for skin repair, and decreased levels can lead to dry, flaky skin. A lack of vitamin A may cause your skin to heal poorly and wrinkle easily. The main sources of this vitamin are foods from animals, such as liver, eggs and whole-milk dairy products. Some plants carrots and broccoli, for example supply beta-carotene, which your body converts to vitamin A as needed. Apricots, nectarines, plums and cantaloupe are more great sources of beta-carotene.

Almond or hemp “milk”

Almond milk is a nutritious dairy alternative because of its high levels of magnesium, potassium, manganese, copper, vitamin E, selenium and calcium.  Hemp milk is a delicious, nutty-tasting non-dairy beverage that provides essential balanced nutrition. It’s a fantastic alternative to soymilk or dairy, and has a natural well-balanced ratio of omega-3 and omega-6 essential fatty acids to keep your mind sharp, your immune system strong and your skin glowing. Both almond and hemp milks are plant-based, and don’t contain lactose. They offer high-quality protein that can give hair a radiant, healthy shine and helps keep skin soft.

Wild salmon with avocado and mango dressing

This is more than a delicious meal it’s an anti-aging feast!  Wild Alaskan salmon has precious omega-3 essential fatty acids, which enhance blood flow. The pink/orange color of wild salmon is an anti-aging carotenoid called astaxanthin that protects cell membranes. Salmon also contains dimethylaminoethanol (DMAE), which improves facial muscle tone and reduces wrinkles. Add avocado for its antioxidant properties and mango for vitamin E and anti-inflammatory carotenoids and you’ll be sitting pretty after dinner!

Part of looking good for some is to have a flat belly and to achieve this here are some tips.

Cut out refined grains and sugar. This may be the simplest way to eliminate empty-calorie junk foods from your diet. The list of products to pass up includes white bread (and other baked goods), soda, candy, and potato chips. These foods are loaded with fast-absorbing carbs that raise your blood sugar quickly. A sugar spike is typically followed by a crash, which can leave you feeling sluggish and hungry. So try to avoid products that contain sugar in any form, sucrose, high-fructose corn syrup, or cane syrup and refined flour. If it doesn’t start with the word “whole,” as in whole wheat, cut it out.

Eat more protein, healthy fats, and fiber-rich produce and whole grains. This is the balanced diet you’re looking for. Protein fills you up while you’re eating and provides the raw material to help you maintain and build muscle. Fat tastes good and keeps you satisfied for hours after a meal. And fiber, which is also filling, slows down the absorption of carbohydrates into your bloodstream, so you’ll have energy all day long.  And eat more vegetables and fruits which are low in calories, high in fiber, and packed with healthful antioxidants.

Eat breakfast every day. In the morning, you have an entire day’s worth of activity to fuel. After dinner, you lie motionless for hours.  Dieters who regularly eat a protein-rich, 610-calorie breakfast lose significantly more weight in eight months than those who eat only 290 calories and a quarter of the protein.   Big breakfast eaters, have an easier time sticking with their diet and achieving their weight loss goals.

Workout with weights at least three days a week. Pumping iron burns calories and can also can boost your metabolism for almost two days afterward. Also add in cardio workouts using interval training, short bursts of intensity mixed with periods of slower activity.  This burns fat and improves your fitness level more quickly than long, moderate bouts of exercise. You also get the after burn effect similar to strength training, keeping your body burning calories hours after you have stopped.

You need to be self motivated.  Without it, none of the previous techniques will have any effect.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

I hope you’ll want to learn more and let me help you to get into the best shape of your life.

All you need are a few simple changes to cut 500 calories a day out of your diet. These simple changes may add up to about a pound of weight loss each week and combine that with your Cardio workouts, you will lose even more.   Many of the healthier alternatives also contain monounsaturated fatty acids such as olive oil, nuts and whole grains. These are powerful belly flatteners. And they’re more filling than saturated fats and refined grains, so you feel satisfied with less food. That’s why some of the food swaps are smaller portions. For more calorie-cutting ideas, you can check out my book Get fit Stay Fit where I have a section on snack foods of 100 calories or less.

Beverages

INSTEAD OF…	CHOOSE…	CALORIES SAVED
16 oz latte	12 oz latte made with fat-free milk	120
16 oz soda	Water with a squeeze of lemon	180
16 oz Iced Mocha Frappuccino	16 oz iced coffee with fat-free milk	270
Iced tea with 2 tsp sugar & lemon	Iced tea with a squeeze of orange & lemon	30
1 c juice	1/2 c juice mixed with 1/2 c sparkling water	60
4 oz white or red wine	2 oz white or red wine with 2 oz sparklingwater	50
16 oz beer	12 oz light beer	100
12 oz coffee with 2 Tbsp cream	12 oz coffee with 1/4 c fat-free milk	20

Dairy and Eggs

INSTEAD OF…	CHOOSE…	CALORIES SAVED
1/4 c grated Cheddar cheese	1 Tbsp Parmesan cheese	90
1/2 c grated whole mozzarella	1/2 c reduced-fat mozzarella	85
1/2 c cottage cheese	1/2 c 1% fat cottage cheese	35
8 oz 2% milk	8 oz fat-free milk	50
12 oz coffee with 2 Tbsp cream	12 oz coffee with 1/4 c fat-free milk	20
2 lg eggs	3 lg egg whites	95
1/2 c whole milk ricotta cheese	1/2 c part-skim ricotta cheese	45

Snacks and sweets

INSTEAD OF…	CHOOSE…	CALORIES SAVED
Chocolate chip cookie, 4″ diameter	4 1″ squares of dark chocolate	180
1/2 c trail mix withchocolate chips	Do-it-yourself trail mix (1/2 c Spoon Size Shredded Wheat, 2 Tbsp sliced almonds, 1 Tbsp raisins)	160
1 c potato chips (about 15	2 c air-popped popcorn	95
Tortilla chips, 1 oz bag	Baked tortilla chips, 1 oz bag	50
Snickers candy bar	Luna bar (flavor, your choice	85
1 oz bag pretzels (about 10)	1/2 oz bag whole grain pretzels	55
1/2 c Peanut M&M’s	1/2 c unshelled pistachio nuts	90
1 c fruit-on-the-bottom yogurt	1/2 c diced strawberries with 1/2 c fat-free vanilla yogurt	105

Grains and Carbohydrates

INSTEAD OF…	CHOOSE…	CALORIES SAVED
Blueberry muffin	Whole grain English muffin spread with 1 Tbsp blueberry fruit spread	270
1″-thick slice banana bread	1 slice whole grain toast topped with 1/2 banana mashed and mixed with 1 tsp peanut butter	260
Plain bagel	1/2 whole wheat bagel	125
2 slices white bread	1 slice whole wheat bread	90
1/2 c granola	1/2 c oatmeal	125
2 frozen waffles	1 whole grain frozen waffle	130
2 pancakes	1 whole grain pancake	75
1 c corn flakes cereal	1/2 c bran flakes cereal	40
1 c spaghetti with 1/2 c meat sauce	1/2 c whole wheat spaghetti, 1/4 c sliced mushrooms, 1/2 c marinara sauce	160
Hamburger bun	Whole grain pita	55
1 c mashed potatoes	1/2 lg plain baked potato	100
flour tortilla (10″ diameter)	Whole wheat tortilla (8 diameter)	80
8 Ritz crackers	4 low-fat Triscuit crackers	60

Protein

INSTEAD OF…	CHOOSE…	CALORIES SAVED
3 oz chicken breast with skin	3 oz skinless chicken breast	30
3 oz New York strip	3 oz filet mignon	60
3 oz rib eye	3 oz tuna steak	55
3 oz top sirloin	3 oz salmon	95
3 oz beef meat loaf	3 oz turkey meat loaf	115
Roast beef lunchmeat (3 oz)	Chicken lunchmeat (3 oz)	75
Ground beef patty (3 oz)	Lean ground turkey patty (3 oz)	85
4 oz pork chop	3 oz pork tenderloin	100
2 slices bacon	2 slices turkey bacon	25
1 c refried beans	1/2 c pinto beans	135

Condiments

INSTEAD OF…	CHOOSE…	CALORIES SAVED
2 Tbsp cream cheese	1/8 mashed avocado with lemon juice and a dash of salt & pepper	55
1 Tbsp butter	1 tsp olive oil	60
1/4 c ranch dip for veggies	1/4 c hummus	190
1/4 c maple syrup	2 Tbsp apricot fruit spread	130
2 Tbsp peanut butter	1 Tbsp all-natural peanut, almond, cashew, or other nut butter	85
2 Tbsp mayonnaise, on sandwiches or with tuna	1 tsp flaxseed oil or olive oil, mixed with 1/2 tsp mustard and a dash of salt & pepper	165
1/4 c blue cheese dressing	Balsamic vinaigrette made with 1 Tbsp flaxseed oil and 1 Tbsp balsamic vinegar	175

7 don’ts after a meal
Don’t smoke: Experts have shown that smoking a cigarette after a meal is comparable to smoking 10 cigarettes and your chances of cancer is higher.

Don’t eat fruits immediately:  Eating fruits after meals will cause your stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1 hr before meal.

Don’t drink tea:  Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food you consume to be hardened thus difficult to digest.

Don’t loosen your belt:  Loosening your belt after a meal will easily cause your intestine to be twisted & blocked.

Don’t bathe: Bathing will cause an increase of blood flow to your hands, legs & body thus the amount of blood around your stomach will therefore decrease. This will weaken your digestive system in your stomach.      

Don’t walk about:  There is a saying that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause your digestive system to be unable to absorb the nutrition from the food you just eat.
Don’t sleep immediately: The food you have just eaten will not be able to digest properly. Thus will lead to gas & infection in your intestine.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !