Chia Gel Adds Nutrients

Chia Gel Adds Nutrients in Your Favorite Foods

Chia gel is a quick, easy staple you can whip up at home and store in your fridge. With a supply of chia gel at the ready, it is a cinch to increase nutrients in your favorite foods.

Add chia gel to creamy foods, liquids, condiments, salad dressings, and even peanut butter and jelly. The gel doesn’t affect flavors. What it does is increase a food’s vitamin and mineral levels, and add protein and omega fatty acids. It also promotes weight loss by filling your stomach with fiber. Following is one way to make chia gel.

Chia: A Non GMO Food

If a food is labeled as GMO it means that its genetic material has been altered through genetic engineering. According to the National Agriculture Statistics Board annual report for 2010, 93 percent of the planted area of soybeans, 93 percent of cotton, 86 percent of corn, and 95 percent of sugar  beets in the United States were genetically modified varieties.

Chia gel adds nutrients
Chia gel adds nutrients

First, you will need chia seeds. You can probably find them at health food stores or even some grocery stores.

Chia gel adds nutrients. Chia is low in calories. Win-win.

Making Chia Gel

Chia gel: Take 1-cup cool water and 1-1/2 tablespoons chia seeds. Pour the water into a plastic or glass container with a tight seal. Slowly pour chia seeds into water while briskly mixing with wire whisk. Wait 3 or 4 minutes then whisk again. Let the mixture stand about 10 minutes before whisking again. Seal the container and store mixture in the refrigerator for up to two weeks to use as needed. Whisk before using.

Note: Soaking in water will soften chia seeds, but they will still be slightly crunchy. Recipe makes 1-1/4 cup.

Where Chia Gel Adds Nutrients

Chia gel adds nutrients to almost any condiment, dip, or spread. Do experiment! To get started, here are some ideas.

  • Nut butter. Add up to 1 tablespoon chia gel for every tablespoon nut butter.
  • Jam or jelly. Add 1 teaspoon chia gel for every tablespoon jam or jelly.
  • Maple syrup or honey. Add 1 teaspoon chia gel for every tablespoon of syrup.
  • Mayonnaise. Add up to 1 tablespoon chia gel for every tablespoon mayonnaise.
  • Mustard. Add up to 1 tablespoon chia gel for every tablespoon mustard.
  • Ketchup and cocktail sauce. Add 1 teaspoon chia gel for every tablespoon ketchup or cocktail sauce.
  • Barbecue sauce. Add 1 teaspoon chia gel for every tablespoon barbecue sauce.
  • Guacamole. Add1/2½ tablespoon chia gel for every tablespoon of guacamole.
  • Hummus and other bean dips. Add 1 tablespoon chia gel for every tablespoon hummus.
  • Salsa. Add 1 teaspoon chia gel for every tablespoon salsa.
  • Salad dressing. Add 1 tablespoon chia gel for every tablespoon salad dressing.
  • Sour cream. Add 1 tablespoon chia gel for every tablespoon sour cream.

On a Weight Loss Program?

If you are already on any established weight loss program, chia can be just what you need to ensure success. Simply adding chia to what you are already eating can help fill you up. Chia creates a feeling of satiety so you won’t eat more than you need.  It also helps regulate blood sugar levels.

Garcinia Fruit for Weight Loss

Garcinia Fruit: A Powerful Diet Supplement

Garcinia Fruit contains the active ingredient hydroxyciteic acid (HCA), which promotes weight loss, according to results of a placebo controlled study. The HCA inhibits an enzyme called citrate lyase that makes fat from carbohydrates.  In addition, it helps increase serotonin. Serotonin is known as the ‘feel good‘ neurotransmitter in the brain. It improves mood and the desire to over-indulge in food on a bad day.

A placebo controlled study combined guggul extract with Garcinia cambogia extract and tyrosine. Over six weeks, twenty overweight persons experienced a significant decrease in body fat mass and average body weight. The subjects lost body fat, but not lean mass. Fatigue went down, and there were no adverse effects.

Since the study, garcinia has been growing in popularity and the verdict looks pretty good.

What is Garcinia Fruit?

Garcinia Fruit
Garcinia Fruit
  • It looks like a pumpkin.
  • It is found in South-East Asia.
  • It is high in hydroxycitric acid.
  • It helps increase serotonin levels.
  • It suppresses the appetite.
  • It is said to be one of the most powerful diet supplements discovered.

Serotonin acts a natural appetite suppressant. That tub of ice cream, those french fries, that pile of mashed potatoes with gravy…they seem so right when your serotonin is low. That is because people with low serotonin levels tend to overeat.

Grapefruit Weight Loss

Grapefruit Weight Loss: This Fruit May Contribute to Weight Loss

Grapefruit weight loss may come from the fruits ability to lower glucose levels, says the results of a test done on 100 overweight people who ate half a fresh grapefruit daily. The study also indicated that grapefruit may help people with metabolic syndrome, as well.

While more research needs to be conducted, these are very promising results.

Nutritionally, grapefruit packs a wallop in flavonoids, is a good source of pectin (soluble fiber that can help lower cholesterol) and contains the all important vitamin C.

Keeping in mind that more brightly colored fruit tends to have more antioxidants, pink and red fleshed grapefruit pack a more nutrient punch than white grapefruit.

Grapefruit is available year-round. However, they are best in winter and early spring. Since winter is looming – and cold – for many of us, we hope you’ll enjoy the following recipe meant to warm you up with baked grapefruit.

Sizzling Grapefruit Weight Loss Dessert

Grapefruit Weight Loss

1 large pink grapefruit
1 teaspoon butter
1 teaspoon brown sugar
1 teaspoon cinnamon

  1. Preheat oven to 350 degrees.
  2. Cut the grapefruit in half around the middle (not end to end). With a grapefruit knife, cut between the flesh and the shell around the circumference, then cut between the sections. Try not to pierce the skin. Place the grapefruit halves on a baking sheet. Dot each grapefruit half with 1/2 teaspoon of butter. Sprinkle brown sugar over the tops. Sprinkle lightly with cinnamon.
  3. Bake for 5 minutes, then broil until the top is bubbly. Remove the grapefruit from the oven
    and place each half in an individual bowl.

Yield: 2 servings

Nutrition information per serving

68.6 calories, 15.2 g carbohydrate, 0.7 g protein, 1.3 g fat, 2.1 g dietary fiber

Serving Suggestions

  • Serve with 1/2-cup low fat cottage cheese
  • Serve with a soft boiled egg as a breakfast

Did You Know?

Grapefruit seeds have been shown to have an antibacterial effect.

Grapefruit Seeds Food Fact
Grapefruit Seeds Food Fact

Yacon Syrup Weight Loss Approach

The Yacon Syrup Weight Loss Approach

The next product buzz has begun for weight loss endeavors – before we’ve even greeted the New Year – it’s called Yacon Syrup weight loss approach.

What is Yacon Syrup?

Yacon root for yacon syrup weight loss approach
Yacon syrup is an extract made from the Yacon root, a simple root from South America. The syrup is very low in calories and very high in soluble fiber, acting as a natural detoxification agent. It has a naturally sweet taste and also acts as a prebiotic.

In a study done by Clinical Nutrition, yacon syrup contributed to weight loss when the participants took three to five teaspoons daily. The participants were also encouraged to walk for 45 minutes, two times a week. This was dubbed “The Yacon Diet”.

The results? The study participants who took organic yacon syrup daily lost, on average, 33 pounds in 120 days. Another benefit was on insulin levels. Insulin amounts dropped as did cholesterol levels. Another bonus: Bowel movements became more regular because yacon syrup acts like a soluble fiber, which keeps the stool from hoarding up i.e., constipation. This simple syrup also increases absorption of vitamins and dietary minerals.


Yacon syrup weight loss is also said to increase metabolism. Some people claim they lost weight with the syrup without any change in their diet or exercise. In addition, the dietary organic compounds can help reduce inflammation and boost immunity.

The most common approach to using yacon syrup for weight loss is to take a serving with breakfast, lunch and dinner.

You can also use the syrup as you would honey agave, Stevia or maple syrup on foods in recipes and to sweeten beverages.

While the jury is still out on the weight loss factor of ingesting yacon syrup, there is little doubt it is a healthful, all natural, sweetening food with many health benefits.

Just be sure to use Pure Yacon Syrup Gold All Natural Sweetener, as there are parts of the actual root that can be toxic to humans. You want 100 percent pure raw organic syrup with no added preservatives. Make sure it has been bottled and tested in a FDA certified GMP facility in the USA.

Yacon Syrup

Note of Caution

Too much yacon syrup can cause stomach cramping and diarrhea. Go with the “less is more” approach when you first use yacon syrup.

Weight to Calorie Ratio

If you are trying to lose weight, choose food based on its weight-to-calorie ratio. You want to eat food that weighs a lot but has few calories and avoid food that is light in weight but hefty in calories.

Heavy Weight, Low Calorie FoodsFruits and Vegetables

Fruits and vegetables are the big winners in the heavy weight – low calorie food department, according to Tufts University. They weigh a lot because of their fiber and water content, yet do not have many calories.

For example:

  • 1 cup of cantaloupe or melon weighs 5.5 ounces but only has 56 calories.
  • A cup of cooked spinach weighs six ounces but only has 42 calories.

According to a New Zealand University study, food that is light in weight but high in calories is probably the worse kind of food to eat if you are trying to lose weight. It’s sort of like ‘double jeopardy’ – you are still hungry but you have already eaten many calories. (Note the weight to calorie ratio.)

Light Weight, High Calorie FoodsWeight to calorie ratio foods

  • 6-cups of buttered popcorn weighs 3-ounces and contains 420 calories.
  • 1-ounce of potato chips contain 152 calories.
  • 1 average cookie weighs 1/2-ounce and contains about 50 calories.
  • 1.5 ounces of a chocolate bar contains 220 calories.
  • 1 small croissant weighs only 2-ounces but contains 230 calories.

As you can see, most “junk” snack foods don’t weigh much, but have a lot of calories. The majority of these foods don’t really satisfy your hunger, causing you to munch more, taking in excess calories.

Weight of Cooked and Prepared Foods

Choose lower-fat choices of the same weight food. There can be a world of difference between the caloric consumption of two people eating the same weight and type of food. How is this possible? Easy, if you consider the way the food is cooked or prepared.

Here are some examples of a weight to calorie ratio, all of which weigh 3.5 ounces.Canned Tuna

  • Boiled potatoes have 62 calories compared to french fried potatoes with 328 calories.
  • Sardines in tomato sauce contain 127 calories while sardines in oil have 372.
  • Tuna flakes in water have 95 calories while tuna flakes in oil have 309.

You get the picture.

Avoid the “light weight-high calorie” way of dieting. Many people think that by eating something light like crackers, they will lose weight. What they don’t realize is that just because a food is light doesn’t automatically mean it contains few calories. One could easily eat nine crackers (420 calories) and still not feel full because nine crackers only weigh 3-ounces.

A Satisfying Meal Example

Fish DinnerYou could have a satisfying meal of 1/2-cup steamed rice, a cup of cooked spinach, a small piece of fish, and a cup of cantaloupe for less calories.

This complete meal would weigh a satisfying 18.5 ounces and only contains 378 calories. By making the right food choices, you can cut down on unnecessary calories without starving yourself and feeling deprived.

You should also cut down somewhat on your carbohydrates, but don’t cut them out completely! Effective weight loss depends on exercise and activity; without some carbs in your diet, you won’t have the energy you’ll need to effectively burn off calories.

It’s a balancing act, yes. We suggest you consider starting with a “baseline diet” that dictates at least half of your calories come from vegetables, fruits, natural starches, and whole grains. The rest of your diet should consist of low-fat proteins like fish, chicken, and lean beef.

You need to balance out your carbs with your protein, but do try to stay away from carbs at night – it’s not helpful to “sleep on them”. Periodically, you can to take “carb-up” days to get your energy levels up.

When we talk about protein, many people wonder just how much is enough or how much is too much. LEAN proteins speed up your metabolism and can help accelerate weight loss.

This might be a good time to talk about portion sizes. As a general rule of thumb, you should never eat a serving that is larger than your clenched fist. The good news about this is that you’ll be able to eat enough to get full without overdoing it. For more information on portion sizes, visit Portion Sizes.

Cravings might be the worst part about controlling what you’re eating. Let’s say you love chocolate chip cookies like I do. If you’re craving a chocolate chip cookie, denying that craving will only make it stronger.

Instead of not having the cookie, go ahead, just don’t overdo it. Simply have one instead of three. You can indulge in your favorite foods as long as you keep it within reason. Eat it slowly and savor every bite – don’t scarf it down as many of us are wont to do!

Meal SettingMost experts agree that the traditional three square meals a day shouldn’t be part of a healthy diet. In fact, you should eat more meals every day. How cool is that? 🙂 Just be sure to apply the weight to calorie ratio.

The idea here is that you overeat when you are overly hungry. To combat that hunger, you should eat more meals with smaller portions rather than fewer meals with larger portions. For women, it is recommended you eat five meals a day and for men, you should eat six. Try to make these meals a minimum of 2 hours apart to insure you don’t get too hungry.

The benefits of weight to calorie ratio eating will reveal themselves! Providing you eat the right kind of foods, you can achieve the following benefits:

  • Faster metabolic rate
  • Higher energy
  • Less storage of body fat due to the smaller portions
  • Reduced hunger and cravings
  • Steadier blood sugar and insulin levels
  • More calories available for muscle growth
  • Better absorption and utilization of the nutrients in your food

The Many Ways of Weight Loss

There Are Many Ways to Weight Loss

You can achieve weight loss in many controversial ways. However, there are a few things about dieting and weight loss that most experts agree upon in general.

“Super” models starve themselves – but that is one of the many ways of weight loss experts agree you should avoid. Besides, most of us don’t want to go that route – walking around pale, weak and hungry all the time!

So just what are the ways of weight loss experts agree are effective?

Water for Weight LossFirst, water. Drink a lot of water. Most of us don’t drink enough water from day to day. The popular advice of getting in eight, 8-ounce glasses of water a day (maybe more, depending on your weight) is sound advice.

Water is a natural appetite suppressant. If you drink a full glass of water before beginning your meal, your stomach simply doesn’t hold as much food.

Some people have the notion that drinking more water can make you gain weight, or become bloated, but this is simply not true. It’s when you don’t drink enough water throughout the day, your body gets dehydrated. When it does finally get water, it holds onto it and stores it for a future need. That’s when we feel swollen, and bloated with water weight. If you give your body enough water on a regular basis, it releases it naturally. Drinking enough water gives you the benefit of hydration and satiation.

Always eat balanced meals. This might be the one thing we learned in elementary school that we really can use in our adult life – the basic food groups. Proteins and carbohydrates are essential to a healthy meal. Carbohydrates are the main source of energy in our diet, and proteins burn fat. At a bare minimum, each meal should consist of a protein and a carbohydrate.

Meals for Weight LossNever skip meals. One of the worst things we can do, in our attempt to lose weight, is to skip a meal. We have seen it countless times as a way to weight loss: Motivated to lose weight, an individual decides to eat just twice a day. But your metabolism needs the consistency of regular meals. Consequently, an erratic eating schedule leads the body into starvation mode. Your body then takes everything you ingest and stores it as fat to be used for energy.

Finally, exercise.  You just can’t lose weight when you maintain a sedentary lifestyle, unless you do literally starve yourself. People who exercise live longer and feel better. And, they lose weight quicker. But, keep it simple. Thomas Jefferson said,

“The sovereign invigorator of the body is exercise, and of all the exercises walking is the best.”

It’s never too late to get in shape. We have a whole separate section on exercise, but you don’t have to join a gym and become the next famous body builder. There are plenty of ways you can get enough exercise to aid in your weight loss efforts.

The Simple Weight Loss Formula

Man Taking QuizOf course, there is a simple formula to help calculate weight loss: consume fewer calories than what you burn every day. For example, if you consume 2000 calories per day and you burn 2500 calories per day, you will lose weight.

You might just say “Why don’t I just cut down on my calories intake considerably, hence I don’t really have to burn many calories to lose weight?” Well that would be starving yourself and is not a good idea at all. This will make you weaker, hungrier and you will eat quite a lot after. Your body needs food and calories to get energy. You need to eat enough so as not to starve yourself and be able to burn these calories and more after. On the other hand, if you burn up the exact same amount of calories that you take, you will stay the same.

The secret to losing weight without going hungry is to make the right food choices. You need to choose foods that are low in calories but can satisfy your stomach so you don’t become hungry.

The Weight of Your Food

We found a very interesting study that illustrates how the way we eat affects our weight. It was performed by New Zealand’s University of Auckland.

The researchers divided male participants into three groups. Each group was put on a diet with different fat percentages (their total daily calories were composed of 60, 40 or 20-percent fat) but no calorie limits. The men were told to eat as much they wanted from the food choices they were allowed.

Group of Three

As expected, the men eating the 20-percent fat diets lost weight because they were consuming fewer calories. Fat contains nine calories per gram compared to four calories per gram for carbohydrates or protein. Therefore, the more fat a food contains the more calories it will have. However, in spite of the lower calorie diet, the men in this group were not at all hungry.

What the researchers discovered was that the men in the low-fat group unconsciously compensated by choosing foods that weighed the same as the men in the higher-fat groups and, therefore, were not hungry.

What this suggests is that the weight of the food you eat may play a more important role than fat or calories in satisfying your hunger. In other words, you may not need to eat high-calorie or high-fat foods to feel full but your stomach has to feel the weight of a certain amount of food.

There are several other studies suggesting that people tend to eat the same weight of food daily, regardless of the fat or calories that the meals contain. It’s almost as if your stomach has an internal scale with a pre-determined weight that has to be reached for you to be satisfied and not hungry.

Bowls of SoupThis may explain the rationale behind drinking a glass of water or having a bowl of soup before eating to cut down on your appetite. It may also explain why people can go on a low fat diet and yet gain weight if the majority of their food choices come from starchy food that is highly processed and low in fiber.

You can eat many slices of fluffy white bread before you feel full while eating two slices of whole wheat multi-grain bread already makes you feel like you swallowed the whole loaf. Eating high fiber foods like oatmeal helps you eat fewer calories (seven ounces of oatmeal only has 120 calories) without going hungry.

By now you are most likely getting the idea for the ways you can apply some expert-approved weight loss ways to help you achieve those weight loss goals. May you have much success!

Weight Loss or Weight Control?

Weight loss or weight control?

Weight Loss or Weight Control?They’re not exactly the same thing, are they?

If we are not in control of something – in this case, your weight – we find it difficult to maintain. Even when you feel you’re pretty much in control of your weight, you will tend to lose weight or gain weight here and there. Weight is always fluctuating.

But with all those idiosyncrasies, it’s still fair to say many reach a point where they keep their weight within a 5 pound differential. That would be considered in control of your weight.

Unfortunately, with the obesity numbers growing, a majority of the people confuse weight control with weight loss. The confusion is worse confounded because the considerations by which you achieve weight control are the same as those by which you achieve weight loss.


Woman on ScaleA healthy American woman of medium build and a height of 5′ 4″ would weigh about 125 pounds. If she is doing a little or no exercise, consuming about 1500 calories per day would maintain her weight. If she were to follow some dietary restriction and reduce her calorie intake by 500 calories per day, she would lose weight at the rate of about 1 pound per week.

If the woman in our example began exercising 3 days a week, she would burn off about 200 calories per day more. To maintain the weight, i.e. to control the weight in spite of starting on the exercise program, she needs to eat 200 more calories per day.

So you see, breaking it down like that, it sounds simple to choose a lifestyle and maintain a healthy weight gain or healthy weight loss. But we all know it just isn’t quite that easy.

What you can do; however, is choose the weight you want to weigh-in at; that tells you how long you need to adjust your lifestyle to reach the target at the safe rate of 1 to 2 pounds per week. Next determine your present calorie intake. Knowing that one pound of body weight is equivalent to about 3500 calories, you can decide how much change you need to make in your calorie intake.

Remember the formula:

  1. Less fat, less calories, lose weightBody Fat.
  2. More fat, more calories, gain weight.

If you are at a healthy comfortable weight you can easily maintain the same weight even in face of changes in your activity levels, etc. by keeping in mind underlying concept. If you are increasing your activities (including exercise you may be doing) increase your calorie intake correspondingly or vice versa.

Lose 5 lbs. a Year Without Dieting

One simple change in your daily routine can help you burn extra calories and shed excess pounds. Anything you do every day to burn an extra 50 calories will save you the equivalent of five extra pounds over the course of a year. It can be as easy as parking your car a mere five minutes further from your office each morning and then walking briskly to your desk and back again after work. That’s easy weight loss in just 10 minutes a day!

Dieting Dangers

Dieting Dangers: Diet Companies and Fad Diets

Let’s preface this by saying unequivocally that we think that many of these companies such as Jenny Craig and Weight Watchers have their definite positive aspects. They give people a way to lose weight in a healthy manner by providing foods you can eat that will meet recommended caloric intakes. They also give support and advice along the way as you lose weight.

Their downfall is that they can be quite expensive to join – there’s the cost of their own pre-packaged food for your meals, along with the cost of membership. That can get quite costly. They are a good option for those of you who can afford their plans and stick to them.

Fad diets are dieting dangersThere are also many, many fad diets that have popped up over the years that promise rapid weight loss. Some of these fad diets can be dangerous, and they should be carefully evaluated before they are undertaken.

One such diet is the low carb option such as the Atkins Diet Plan. While many people have been able to lose weight using this plan, others have reported some serious health concerns about this.

Low carb diets can help you lose weight quickly, but keeping that weight off becomes much more difficult once the diet isn’t followed faithfully.  Because of the requirements of the diet you will be eating foods that are generally high in fat which can raise cholesterol levels. (To eat low carb as healthy as you can, visit our low carb recipe section).

Some of the claims made by people who advocate low carb diets just don’t hold up. Because of the nature of the diet plan, you will lose weight quickly by cutting out carbs, but you won’t be able to keep it off once you re-introduce those carbohydrates back into your eating plan. In fact, the longer you are on a low carb diet, the more quickly you will re-gain your old weight.

Carbohydrates provide a way for your body to convert food into energy.  By keeping them out of your diet, you’ll notice a lowering of your energy level, and your muscles will lose their tone becoming softer and flattening out. Also consider that these types of diets recommend that you eat a lot of protein which would be mostly meats and fish. Many of these foods are high in fat. Eating a lot of fat can contribute to health problems like heart disease, high blood pressure, and some cancers.

Many people do like dieting low carb, so if you are one of them, do be sure to purchase the leanest cuts of meat money can buy and watch the intake of sugar-laden sweets. Know completely what you’re getting into before you start.  A good diet plan will balance out all the things your body needs to operate efficiently in terms of food and the benefits of those foods.

Dieting Dangers: Pills

Diet pillsYou may also be considering fat burner pills.  Commercials are everywhere, touting success from people who’ve lost pounds in just two weeks and now they can parade around in swimsuits on national TV.  All with the help of the amazing diet pill they take. Some people have great luck losing weight by taking these pills, but those pills do come with risks attached to them.   These pills are not required to be tested by the Food and Drug Administration (FDA) before they are released to the public.

If a drug is found to be dangerous, the FDA will work quickly to make sure it is banned from future sales. This happened in 2003 when the FDA banned products that contained ephedrine after it was found to be at least partly responsible for the death of an athlete. On the other hand, if one is found to work well and is safe, the FDA may approve it. First approved in 1959, Phentermine now accounts for 50 percent of US prescriptions for appetite suppressants. This means that the FDA found phentermine to be safe and effective for weight loss. It is not considered one of the dieting dangers.

Diet pills work in different ways.  Many are appetite suppressants containing phenylpropanoline or caffeine. Some claim to increase your metabolism to increase the body’s ability to burn fat. At the same time, you should feel less hungry. Other pills say they cChecking metabolisman block the body’s ability to absorb fat. Some help you lose weight by removing fluids from the body. These pills contain a diuretic or laxative. Those fall under dieting dangers.

It’s very important for you to consult with your doctor before you start taking any kind of diet pills, even the ones that are all-natural. This is especially true if you have a medical condition. Taking these pills could interact with medication you are already taking or it could aggravate a previous condition such as anxiety disorders.

Some diet pills can be addictive, so take caution when beginning their regimen. Follow the directions for dosages exactly and be aware of any possible side effects. If you experience any of the following symptoms while taking diet pills, stop taking them immediately and consult with your physician:

  • Anxiety or nervousness.
  • Irritability.
  • Insomnia, restlessness, or hyperactivity.
  • High blood pressure.
  • Tightening in the chest.
  • Heart palpitations.
  • Fever.
  • Dry mouth.
  • Excessive headaches.
  • Dizziness.
  • Blurred Vision.
  • Profuse sweating.
  • Menstrual cycle or libido disturbances.

Because diet pills can be purchased over the counter, it is up to each individual person to use them correctly. Some people take more than the recommended dosage in hopes that it will speed up the weight loss, but this practice is very dangerous!  You can overdose on diet pills which can cause tremors, breathing problems, convulsions, renal failure or heart attack.

If you want to take diet pills, that is certainly one way for you to try and lose weight. Just do so cautiously and follow the manufacturer’s instructions to keep yourself safe. Even if you do take diet pills, you will still have to make modifications to your diet and introduce exercise in order to lose weight.  Many people think they can eat whatever they want when they take these pills, but that’s just not the case. That, again, falls under dieting dangers.

And remember that nothing takes off weight and keeps off weight like a sensible, balanced diet and exercise. No pill will help you make the emotional and lifestyle changes that you will have to make in order to lose those extra pounds. To depend on a pill is one of the most dangerous dieting dangers!

Simple Sodium Solutions

Try Some Simple Sodium Solutions

Salt has been used to add flavor to foods, keep foods fresh, make icy roads and sidewalks safer and was even a form of currency in Ancient Rome. The word salary comes from the Latin word salarium the money allowed to Roman soldiers for the purchase of salt.

Sodium is an essential mineral that the body is unable to make, so it must be supplied by the diet. Although the terms “sodium” and “salt” often are used interchangeably, salt is composed of 40 percent sodium and 60 percent chloride; one teaspoon of salt contains about 2,300 milligrams (mg) of sodium.

The food industry has voluntarily been reducing the amount of sodium in its products incrementally and often without fanfare because consumers tend to shy away from products advertised as low or reduced sodium. Only 13 percent of consumers say they would choose a product indicating “low-sodium” compared to other front-of-pack claims or no claims, according to IFIC research.

Simple sodium solutions

Simple Sodium Solutions to Manage Sodium Intake

Managing sodium intake can seem daunting. There are some surprisingly simple sodium solutions to reduce the amount you consume in your diet.

  • Eat more fruits and vegetables. These are important sources of potassium, magnesium, and fiber, which can help to lower blood pressure. A diet rich in potassium can counter the effects of sodium on blood pressure.
  • Choose low-fat or fat-free dairy foods. Dairy foods offer calcium and protein. They are important parts of an eating plan to lower blood pressure. Aim for two to three servings a day.
  • Include nuts, seeds and legumes. These foods contain magnesium, protein, and fiber. Keep an eye on the portion size though. They tend to be higher in calories, and body weight is an important factor in managing blood pressure.
  • Use herbs and spices instead of salt. Add flavor to dishes, while cooking and at the table, with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends. Skip the salt shaker. When you do use salt, be sure to taste your food before sprinkling, as it may not need additional salt.
  • Moderate use of seasoning packets. In packaged mixes for rice, pasta, or soups, use only half of the seasoning packet and boost the flavor with other herbs and spices.
  • Rinse and drain canned foods. Running canned vegetables or beans under water before cooking can help reduce the sodium content.
  • Take care with condiments. Everyone loves the extra condiments that sit on tables when we eat out, but these condiments add extra sodium. Taste your food before deciding how much to add.
  • Customize your order. When eating out, request that salt not be added to your dish. Ask for sauces and salad dressings on the side so you can control the amount you use.
  • Consider the sodium content of all products. People are often surprised to learn that some of the biggest sodium contributors in their diets are foods they do not perceive to be salty. Sodium in foods consumed frequently, such as bread, milk, and cheese, can add up over time, so pay attention to portion size. Even soda has some sodium.
  • Read and use the information on the food label. Food labels on cans, boxes, bags, and other packaging provide information about the amount of sodium contained in one serving. Replace traditional higher-sodium foods with modified versions.

You see, simple sodium solutions! Put them into practice slowly and you’ll be doing your body a huge favor in no time.

Definitions of Sodium Content Labeling

The following terms are defined by the Food and Drug Administration:

Sodium free or salt free: Less than 5 mg per serving.

Very low sodium: 35 mg or less of sodium per serving.

Low sodium: 140 mg or less of sodium per serving.

Reduced or less sodium: At least 25 percent less sodium than the regular version.

Light in sodium: 50 percent less sodium than the regular version.

Unsalted or no salt added: No salt added to the product during processing.

The percent Daily Value (DV) on the Nutrition Facts panel can help you determine how an individual item can fit into your daily diet. If the amount of sodium in one serving of food contains five percent or less of the DV for sodium, it is considered low. Twenty percent or more is considered high.

15 Holiday Weight Loss Tips

Keep Those Fat Cells From Making It On To Your Christmas List This Year with 15 Free Holiday Weight Loss Tips!

No Other Time During The Year Are You More Susceptible To Gaining Weight Than During The Winter Holidays.  Cold Weather plus Calorie Packed Foods Equals Weight Gain

15 Holiday Weight Loss Tips eBook – It’s a Freebie with NO CATCH!

15 Holiday Weight Loss Tips
15 Holiday Weight Loss Tips


Did you know that every single year the average person gains anywhere from one to three pounds just from attending parties? That is because parties always food a plenty!  Even though one to three extra pounds doesn’t seem like a lot of weight gain, it is precisely the smaller weight gain amounts that are the most difficult to lose once you put them on. Why not keep them off from the very start?

We can call it, weight gain prevention. While it might be a little tough, it’s no where near as difficult as losing the pounds once they find a home on your hips.

These traditional tips were created with staying power in mind. So no matter if you put them into action this year, or five years from now the results will always be the same.  In fact, these tips are so usable, that they can be incorporated into your every day life even when there are no celebrations going on!

Are you brave enough to take control of your eating habits? Find out free – we’re giving the tips to you in  a simple PDF document just because we want to help YOU. No gimmicks. No catch. No sales pitch. Just a free eBook with 15 holiday weight loss tips you can start practicing today.

Download PDF
Friday Freebie: 15 Holiday Weight Loss Tips

You may also like…