calories and nutrition facts for fruits, vegetables, and seafood

Knowing the calories and nutritional value of foods can help us make the right choices.
here are the fact sheets for fruits, Vegetables and cooked seafood.

you can download each chart as PDFs with the link provided.

http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM169235.pdf

http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM169239.pdf

http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM169245.pdf

eat to lose weight?

sometimes we go on crash diets and starve ourselves, we eat very little and be depressed especially if we are food lovers. Going trough this cycle over and over again we make our bodies go into starvation mode, when our body goes into starvation mode it holds on to the fat for dear life, thinking that the body is starving. therefore we don't lose any fat by not eating, I guess it's just a form of self torture.

Now since not eating or eating too little doesn't work, we have to look into what does work.
Instead of fasting, fill up on foods that have a lot of water, fiber, or both—such as fruit, veggies, and beans. Add lean protein, fat-free dairy, and whole grains so you won’t miss important nutrients

Here are a few ways to eat, YES EAT! and lose weight! i listed some good weight loss food recipes below.

Melon medley

Toss 2 cups melon balls (cantaloupe, honeydew, or watermelon) with 1 teaspoon honey; garnish with mint sprigs.

Calories: 145

Chopped salad

Toss 1 cup white beans or chickpeas with 1/2 cup each chopped tomato, cucumber, and bell pepper; add sliced green onion and a splash of red wine vinegar.

Calories:: 356

Berry smoothie

In a blender, combine 1 cup plain, fat-free yogurt and 1 cup unsweetened frozen berries; blend until smooth.

Calories: 177

Grilled shrimp skewers

Season 12 large peeled shrimp with spice rub, thread onto skewers, and grill. Enjoy with 1 cup diced papaya.

Calories: 120

Appetite Suppressant Tips

Healthy Appetite Suppressant Tricks

Stop hunger with these strategies that stave off stomach growling

Slash calories and you will drop pounds. Seems simple, right?

Just one problem: Your stomach inevitably stages a protest, rumbling until you give in. The reason, scientists say, is that when your body senses food is in short supply—even if you're restricting it on purpose—it goes on the offense, pumping out more of the hunger hormone ghrelin to coerce you to eat. 

Embrace a Little Fat

Trimming all the fat from your diet can backfire. Oleic acid, an unsaturated fat found in olive oil, nuts, and avocados, helps quash hunger, During digestion, it's converted into a compound that indirectly triggers hunger-curbing signals to your brain. Just watch your portions,

snacking on two tablespoons of natural peanut butter, an ounce of nuts, or a quarter of an avocado. Nuts are a natural hunger suppressant, Just make sure you watch the portions.

Get Sweaty

Hitting the gym not only burns calories but also helps you consume fewer of them. A study published in the American Journal of Physiology found that 60 minutes of high-intensity cardio can reduce appetite for up to two hours afterward. "Aerobic exercise lowers ghrelin levels and increases the amount of an appetite-suppressing hormone in your body," says study author David Stensel, Ph.D. To maximize the hunger-dampening effect, make your cardio workout more intense by adding intervals (short bursts of speed with periods of rest in between).

Gobble Up Grapefruit

Grapefruit diets went out of style with Jane Fonda aerobic videos, but this citrus is staging a comeback.

people who eat half a grapefruit with each meal lose an average of 3.6 pounds in three months. these yellow-orange orbs lower your post meal levels of insulin, the hormone that regulates blood sugar and fat metabolism. 

Chew on This

people who chew gum for one hour in the morning consume 67 fewer calories at lunch and don't compensate by eating more later in the day. "One theory is that chewing stimulates nerves in the jaw that are connected to the brain region responsible for satiety,"  So pop a piece of sugarless—chewing it can keep the munchies at bay and burn 11 calories an hour. (Hey, it's better than nothing!)

Take a Whiff

Smelling food can trick your brain into thinking you've eaten. One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week than they normally did—that's nearly a one-pound loss! Banana, green apple, and vanilla had similar effects in other studies. And the more often you sniff these aromas, the more weight you'll lose, says Alan Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. Stash some vanilla-scented candles in your snack drawer or cupboards. And if you tend to eat when stressed, hold your left nostril closed and sniff through the right one to activate the side of your brain where emotions are processed. It could help reduce your anxiety and your appetite.

Apple cider vinegar for weight Loss

Consumption of apple cider vinegar may accelerate weight loss

Apple cider vinegar and weight loss: is it a myth?

It is believed that apple cider vinegar accelerates weight loss, because it helps control blood sugar levels and suppress appetite.

In a study conducted in 2009, obese Japanese reported a modest decrease in weight and decrease in appetite with intake of 30 ml of vinegar. This study led to the conclusion that vinegar intake reduces body weight, body fat mass and serum triglyceride levels. Acetic acid (AcOH), a main component of vinegar, might help suppress body fat accumulation. However, there are not many studies done on vinegar and weight loss in humans. More research is needed before we can know for sure whether vinegar has any fat-burning benefits.

The vinegar diet claims apple cider vinegar can boost metabolism and aid in weight loss. But no food can rapidly cause weight loss unless changes are made to dietary habits and lifestyle. It also depends on the cause of weight gain for each individual.

Studies show that apple cider vinegar can help balance blood sugar levels by lowering the glycemic index of a meal. It is true that the prevention of blood sugar spikes can support weight loss. In addition, because of its strong anti-fungal properties, apple cider vinegar can help fight candida. Individuals suffering from candida overgrowth often experience cravings for carbohydrates and sugar, which might contribute to weight gain.

Why is Apple Cider Vinegar better to use?

Apple cider vinegar is often chosen over other vinegar's for many reasons. Aside from possible weight loss support, apple cider vinegar contains detoxifying qualities and has strong anti-microbial properties. Apple cider vinegar is a helpful health tonic that has shown promise in helping diabetes, cancer, heart health, high cholesterol, free radical damage, digestion and acid reflex  Indeed, even if the evidence about weight loss is lacking, it can't hurt to include apple cider vinegar in a diet.

How to use apple cider vinegar for weight loss?

It is recommended to mix two teaspoons of apple cider vinegar in a glass of water. Apple cider vinegar is very acidic and may cause irritation to your throat and stomach. Indeed, it should always be diluted with water or juice. It is best to use organic unpasteurized apple cider vinegar containing the "mother" to get all the good nutrients.

Check with your doctor before taking it long-term, especially if you have health problems. That being said, people have used apple cider vinegar for years with no known side effects being reported.

exercise plan for beginners

Starting out on a weight-loss journey we all can use a plan, sometimes if you have a basic routine for exercise it makes it easier to follow and keep up.
That why people with personal trainers are destined to accomplish their goals, because when someone tells us what we have to do it makes it easier to know what we have to do.

Here is a 30 day challenge work out to get us all started! it's pretty simple and easy to do everyday.

weight loss breakfast recipe

This easy breakfast recipe, which takes just 15 minutes start to finish, packs a one-two punch that will leave you feeling satisfied yet energized. 

The broccoli provides filling fiber (and just 30 calories per serving), while the protein-loaded eggs curb appetite and will help stave off those late-morning cravings.

Broccoli & Feta Omelet with Toast

• 
                            
• PrepTime:5 minutes
• CookTime:10 minutes
• Total Time: 15
• Yield: 1 serving
• (1 omelet and 2 pieces toast)
• ----------------------
• Ingredients
• 
  
• Cooking spray
• 
  
• 1 cup chopped broccoli
• 
  
• 2 large eggs, beaten
• 
  
• 2 tablespoons feta cheese, crumbled
• 
  
• 1/4 teaspoon dried dill
• 
  
• 2 slices rye bread,
•  toasted
• Preparation
• 
  
• 1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.
• 
  
• 2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.
• 
  
• Nutritional Information
• 
  
• Calories per serving: 390
• 
  
• Fat per serving: 19g
• 
  
• Saturated fat per serving: 6g
• 
  
• Monounsaturated fat per serving: 5g
• 
  
• Polyunsaturated fat per
•  serving: 2g
• 
  
• Protein per serving:23g
• 
  
• Carbohydrates per serving: 35g
• 
  
• Fiber per serving: 6g
• 
  
• Cholesterol per serving:
• 440mg
• Sodium per serving: 550mg
• Rs per serving:1.8g

Weight Loss secret recipes

home made recipes which helps you lose weight

I have Two DIY home made recipes which helps you lose weight. This is a lazy way to lose weight. It burns hundreds of calories even if you are just sitting down on your computer. It also increases your metabolism which helps in weight loss.
You Have to use Raw Honey!! it's available in many Health stores and Markets.

1st Recipe. You Need:

2 tsp Honey
1 tsp Cinnamon
1cup/ 8oz/ 237 ml Water 

Directions:

1) Use 1 part of cinnamon to 2 parts of raw honey. 1 tsp cinnamon to 2 tsp honey is recommended.
2) Boil 1 cup/8oz/237 ml of water.
3) Pour the boiling water on cinnamon. Cover it and let it steep until it is warm enough to drink.
4) Add honey when the water is cool/warm. Never add honey when it is hot as the heat will destroy the enzymes and other nutrients in the raw honey.
5) Drink 1/2 of this before going to bed. The other half should be covered and refrigerated and drink it in the morning. Do not re-heat it in the morning.

Do not add any flavours in this mixture. And this recipe only works if you drink it on empty stomach.
Scientists have researched on this and the beneficial effects of honey and cinnamon target the phenomenon of insulin resistance and the condition called metabolic syndrome. This recipe also helps people with diseases. I am not going to name them because there are hundreds of them.
Anyways it's a Natural and safe product so no harm.

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2nd Recipe. You Need:
1cup/80z/237 ml of Pineapple Juice

Directions:
Just drink it. Pineapple contains bromelain which helps in weight loss. It is also good for skin and digestion. To include this in diet buy a smoothie which has pineapple in it or eat fruit salads. Add pineapple in anything and everything. Its totally worth it. Take care.

Weight Loss Tips

7 things you can drink to lose weight    

1. Ice cold water

You'll burn an extra 250-to-500 calories a day by drinking 8-to-10 glasses of ice cold water because…

Your body has to burn calories (or fat) in order to heat the ice cold water back up to your body temperature so basically…

You can lose up to 1 lb. a week JUST by drinking ice cold water.

A German study says drinking about 2 extra glasses of water can boost your metabolism by 30% and they figure when you drink about 1.5 liters of water a day you'll lose an extra 5 lbs a year.

2. Fat Free Milk

Milk is high in calcium and calcium can boost weight loss by increasing fat breakdown in fat cells. This doesn't mean you should go out and drink gallons of milk everyday - but adding milk to your diet in moderation can double the rate of fat you lose.

Different studies say different things on milk and weight loss… some say you can lose 30, 50, and one study even said 70% more weight than people who don't include 3-4 servings of dairy (milk) a day.

3. Green Tea

Studies show you can burn 35-to-43% more fat during the day when you drink 3-to-5 cups of green tea.

4. Vegetable Juice

Drinking a glass of vegetable juice before your meals may cause you to eat 135 less calories according to a study done at Penn. state university and even if you can't make vegetable juice…

Drinking a couple glasses of water before meals will also make you eat much less so you lose more weight.

5. Whey protein

Whey protein helps you release appetite suppressing hormones that curb your cravings.

In a recent study… people drank either whey or casein and 90 minutes later they were allowed to eat freely at a buffet table. The people that drank whey protein ate significantly less calories.

6. Yogurt Based Smoothies

Not only will the thickness of the smoothie kill your appetite but since Yogurt is loaded with calcium just like milk…

Researchers at the University of Tennessee found out that you can lose 61% more fat and 81% more belly fat when adding yogurt to your diet because…

The calcium in yogurt helps you burn fat and it also limits the amount of fat your body can make but…

Try to use the healthier Greek Yogurt in your smoothies along with adding some whey protein and fruit to boost your yogurt smoothies weight loss power!

7. Coconut water

Coconut Water contains more electrolytes than most fruit juices and energy drinks without the extra sugar & artificial flavorings plus…

Coconut water naturally speeds up your metabolism & it gives you more energy so you can workout longer with more intensity to lose weight faster.

Secret Detox for Weight Loss

Detox for Weight Loss

Secret Detox Drink:

Ingredients

• glass of water (12-16 oz.)
• 2 Tbsp. Bragg – Apple Cider Vinegar
• 2 Tbsp. lemon juice
• 1 tsp. cinnamon
• 1 dash cayenne pepper (opti1 onal)
• 1 packet White Stevia Powder

Secret Recipe Detox Drink will help your body burn fat, lose weight, fight diabetes.

Apple Cider Vinegar is full of enzymes and good bacteria. It contains acetic acid which has been shown to lower blood pressure up to 6%. It can also help eat up the starches if you do eat grains in your diet. (I use Bragg – Apple Cider Vinegar)

Lemon juice helps balance blood sugar and has an alkaline effect on your body helping to regulate ph. It contains, Vitamin C. (I use Lakewood Organic PURE Lemon Juice)

Cinnamon is one of the best anti-oxidants on the planet. It is the number one herb/spice for balancing blood sugar.

Cayenne Pepper has been shown to drop blood pressure, increase metabolism.

Stevia is an all natural sweetener made from the stevia plant and it is a great replacement for any artificial sweeteners. (I use NuNaturals – White Stevia Powder)

Six SUPER FOODS for weight loss

weight loss tips

Six SUPER FOODS for weight loss

At its most basic, losing weight is all about having more calories content than you eat. If it’s the case, none of us would have a weight problem. Too often, we take intense measures like diets, pills or those mysterious fitness gadgets on infomercials that ensure instant success. Specifically, there are 6 primary super foods that are helpful for everyone; people hastily start to reducing health, higher costs in healthcare.

Start with these 6 fat burning super foods to get you back on track:

Soy Protein is at the top of the list that require effort to digest even more than common fats and it’s the best type of clean protein to enhance healthy weight loss, Whole Grains are one of the sources of vitamin E, vitamin B, magnesium, iron and fiber, which is beneficial for regulating hunger, bowels and metabolism.Grape Fruit actually lowers the insulin levels in the body, Green Tea, Apples and Fish are also paramount super foods in reducing weight loss.

Setting a healthy Goal

Why not use a health weight chart to see what your ideal body weight should be. It's great as a guideline, but remember that muscle tissue weighs more than fat per volume.
Using a chart Like this one well Help us set a healthy goal weight.
So lets set a goal, something reasonable and healthy, As we all know we all have ups and downs when it comes to losing weight and trying to keep it off.

Just know you are not alone, I too am on a struggling path to that ideal weight & together we well find our strength and confidence.

I will be posting great tips and advice i learn and try myself, so I hope you all well follow me and lets do this!