Diet For Your Own Health

By Ali Bautista

If you were to make your top ten list of fun things to do, most people would not include dieting.

Correct eating does not have do be an unpleasant experience. Nutritious and healthy food can taste good and be very satisfying.

If you are unsure of what eating plan will work for you, then you should begin by calculating your BMI. A quick internet search will bring you to a BMI calculator. Enter in your number and allow the calculator to do its work. You will receive a number back from the calculator which represents the number of calories needed to maintain your current weight. If you want to lose weight, multiply that number by ninety percent. The resulting number will allow you to lose weight.

When reducing calories, be sure you are not so strict that your body begins to hold onto fat. When the body senses a lack of food, it begins to slow down its metabolic processes and you reach a dreaded plateau. Start eating a few more calories and you will actually gain weight. For this reason, fad diets often fail.

The USDA food pyramid is a great tool for planning a balanced diet. Follow this guideline and you can healthy foods while minimizing unhealthy ones. If you have a craving for a food that is high in calories, try just one bite and see if it fills the need.

You may want to try eating six small meals each day, which add up to the ninety percent of you current BMI. Since blood sugar levels are kept constant, you will not be as tempted to binge eat. Just do not let each of those six meals begin to grow.

When you begin to lose weight, your BMI will also drop. You will want to recalculate the BMI periodically in order to know your correct calorie intake.

This is one diet that will allow you to lose weight. - 17273

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Six Best Ab Exercises For Ripped Abs

By Nolan Stokes

Here's the six best ab exercises for ripped abs :

1. Crunches.

While crunches have their critics, this basic exercise when done correctly can be highly effective for developing your upper abs. The upper abs are fairly easy to get ripped, and the convenience and straightforwardness of crunches makes this one of the 6 best ab exercises.

2. Leg Raises.

The most recalcitrant part of the gut to outline are the lower abs. This is where leg raises come in. They in particular work those lower abs. By doing leg raises you isolate and work the lower portion while not allowing the higher abs to assist in doing any of the work.

3. Side Crunches.

There are different adaptations to side crunches, but once you get comfortable with the change that works for you, your obliques ( side abdominal muscles ) will be on their way to getting ripped.

4. Hanging Knee Raises.

These are excellent for working your lower and side oblique muscles and are a great variation to standard on the floor abdominal exercises.

5. Elbow to Knee Crunches.

These are great as you are working your lower and upper abs at the same time. Plus it's extraordinarily easy to do, simply crunching up with your hands behind your head and elbows extended straight, while simultaneously bringing your knees toward you body to touch the elbows.

6. Twisted Elbow to Knee Crunches.

Out of the 6 best ab exercises, this one's my favourite and one of the most effective ever. Because you are doing a standard crunch, and bringing your knees toward you to touch with your elbows you are working both your lower and upper abs. Now, throw a twist into the mix ( twist to touch your elbow to the opposite knee ) you are also employing your oblique muscles, making this an all around ab exercise, good for those with some time, needing to get a healthy exercise in to work the abs. - 17273

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You can find an awesome blog on how to reduce belly fat that goes into great detail about Exercises to lose belly fat here

Creative Cooking For A Vegan Diet

By Ben Pate

When cooking a strict vegan diet, it will be important to do some research on the types of substitutes that can create the flavor you want in a quick and easy way. Vegans do not eat any foods that are made from animals or animal products. This include honey and foods that you may not think had animal products used in their processing.

Substituting ingredients can be a challenge if you have never made a vegan meal. Making a vegan raw food diet that is tasty and flavorful requires creativity and the use of some herbs and spices that may not be considered standard for most recipes. By using herbs and spices effectively, you can create a taste that is very similar to the original dish you are attempting to prepare. Knowing which substitutes will enhance rather than overpower the dish will also be important.

Many people are challenged and overwhelmed when they try to figure out what substitute works for a sweetener. When people do not use sugar, they often select honey. However, when honey is not a possibility, a broader approach to sweeteners must be explored. Using syrups as the sweetener for cooking will provide the sugar taste that is desired. The healthiest syrup that can be used in a recipe is maple syrup. When using syrup it is important to remember that they are very sweet and you will not need as much syrup as would be used with sugar.

Agave, Golden, and Date syrup are excellent sweeteners. Depending on the syrup you select, you can create a slightly fruity flavor in your recipe. Maple Syrup is the healthiest syrup a person can use for sweetener and acts as an excellent binding agent when baked. The syrups also add a distinct flavor to herbal tea and can give you a caffeine and sugar-free hot drink that is totally relaxing.

Substitutes behave differently when they are used for baking or stovetop cooking. You will want to be sure and check on the substitute ingredient you are using to assure it is the best product for the recipe you are cooking. When baking, Soy or Almond milk is an excellent substitute for milk. These milks have more fat than other types of milk substitute and interact with other ingredients well during baking. Rice milk is excellent when used for stovetop recipes.

Rice milk does not burn easily and when you want to make gravy, using this milk with cornstarch will blend very well. When you want a creamy, sweet milk that is very easy to whip or use for cream, Coconut milk is an excellent choice. When using this milk you will want to cut the sweetener you use as it is very sweet when used as whipping cream.

Ricotta cheese is always a favorite for pasta and other recipes. Using mashed or silken tofu that is blended with a little lemon juice will give you the Ricotta cheese flavor that will make the dish complete. Using lemon juice for zest will brighten up many of the recipes that are being translated into a vegan diet. - 17273

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The flavors of the vegan vegetarian diet dishes that are made for people are very personal. Once a substitute is found that has the taste that is being sought, it will be important to write down the combination of ingredients that were used so you will have it on hand when you cook for a vegan raw food diet again.

How To Gain Muscle & Some Muscle Building Myths

By Ricardo d Argence

If you're not careful it's possible to fall victim to fatal muscle-building mistakes that will render your gains completely ineffective. To keep you on the proper path to mind-blowing muscle and strength gains I'm going to expose, in this article, four very common muscle building myths.

1. In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build. For those of you who are just starting out, a "pump" is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow.

It is the result of greater than usual blood flow, and should not be confused with a workout that produced positive effects. A successful workout should only be gauged by the concept of progression. You did the right thing if you have the ability to lift more weight and do more repetitions than you did last week.

2. The downside to gaining muscle mass is, you will be slower and lose flexibility. Believe it or not, developing lean muscle mass speeds you up. running. All of the movements that your body makes, from an involuntary twitch to running, jumping, and throwing, are the responsibility of your muscles. It all comes down to this, the more powerful a muscle is the more force it is capable of exerting.

3. You must always use perfect, textbook form on all exercises. While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve.

Moving naturally is very important when you exercise. This might also mean swaying a little bit while you curl your bicep, or using your body's own momentum while you're doing rows on the barbells.

4. Your muscles are growing if you feel them "burn". This is another error that is common in gyms. The "burning" sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise. Lactic acid may slow your muscle growth gain rather than speed it up. - 17273

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Stop wasting your time, effort and cash on B.S. "Miracle Programs" that don't deliver results! Learn the honest truth revealed by a real Body Building expert and finally start noticing the gains you want. Visit us if you want to read more Bodybuilding Articles

Goji Berries In The Form Of Juice

By Rachel Clark

Goji is a special berry that is not found very easily. However, it can be used to make a special juice known as Goji juice. Goji berries generally have a very mild tangy taste that can be termed as slightly sweet and slightly sour. However, they have a shape that is very similar to chewy texture of the raisins. Earlier, in a traditional Chinese's medicine system, these Goji berries were eaten raw, or sometimes were brewed in tea. However, now, they are also available in the form of juices and are sometimes added to the Chinese soups in the form of liquid extracts.

Importance of Goji berries can be seen from the fact that they are now used in all major snacks of North American food. Goji berries can interact with many anticoagulant drugs that are commonly known as blood-thinners, like warfarin. One can easily find Goji berries at all the Chinese herbal shops. Goji berry juice can also be found at various health food stores, and online stores. These days, Goji juice is available in the form of 32-ounce bottles. Although, Goji berries that were used in traditional Chinese medicine were not very expensive but these days, since they are available in the form of juice, this has added to some extra cost. Most people prefer to have raw Goji berries because they are cheaper as in comparison to Goji juice.

Till today, side effects of regular Goji consumption are yet unknown.
Currently, Goji juice has become an important product in the market that is resulting in the advancement of science and technology. There are many western health and food companies that are now regularly promoting Goji juice. Himalayan Goji berry Juice is thought to contain many important nutrients like phytonutrients, vitamins, antioxidants, and polysaccharides. These days, Himalayan Goji Juice is seen as the only tried, well tested, and a proven way to get the complete benefit from Goji Berries. Goji berry juice is made using a spectral signature technology that helps in selecting perfect Goji berries from many strains that are available. Himalayan Goji berry juice is seen as the most nutritious and well-balanced juice.

Goji berry juice helps in strengthening the heart and also helps in alleviating heart palpitations. Besides this, it also helps in fighting against insomnia and forgetfulness. Polysaccharides that from main constituent of Goji berries helps to control pituitary glands that are mainly responsible for producing HGH or human growth hormone that is seen as a powerful anti-aging hormone. Since many years, Goji berry juice has been in use by the pregnant women as it alleviates morning sickness. From the research and clinical trial, it has been proven that it can be used in the partial reversal of various kinds of sexual dysfunctions prevailing in seniors.

This juice is very helpful in boosting proper functioning of the immune system. It also has anti-cancer properties that make it perfect to be used for the treatment of cancer. Apart from its use for body weight loss, it also helps in treatment of hepatitis-B. It is believed that due to its rich nutrition content it can make metabolism strong, can create a significant difference on the life period. From many researches that have been carried out it has been concluded that Goji berry juice can significantly influence growth rate and can contribute towards long and healthy life. - 17273

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Learn more about keyword #1. Stop by Rachel Clark's site where you can find out all about keyword #2 and what it can do for you.

Natural Muscle Building Supplements

By John Vopel

It is common knowledge that athletes throughout history have taken supplements in order to increase their performance. Bodybuilding is no different. Bodybuilders are trying to achieve low body fat as well as high muscle mass. This can be done easily through such substances as steroids. This is illegal in competition and so bodybuilders are turning to natural bodybuilding supplements. These bodybuilding supplements are considered natural because they are already necessary for body function and are in the body naturally. These supplements increase the amounts in the body in order to reach peak performance. While these bodybuilding supplements are widely used, it is always necessary to be supervised by a physician while adhering to any strict exercise and diet program.

Which Bodybuilding Supplements to Choose

Protein is essential to bodybuilders. It is fact that protein is necessary to build muscle as well as to repair muscle, which is essential in the bodybuilding industry. This bodybuilding supplement can be taken in several ways. The most commonly used protein supplement is whey protein. This is often added to shakes and other food and drink. The body absorbs it quickly. Other protein supplements include egg whites, soy protein, and casein protein. While most people are used to getting their protein through meat, meat is too high in fat to be the best choice for bodybuilders. Protein is the most important bodybuilding supplement.

Prohormones as well as other plants and vitamins are used to naturally increase testosterone. These bodybuilding supplements are considered to be natural, but prohormones are not available in the United States without a prescription since the long-term effects are unknown. It is easy to obtain a prescription if involved in sports such as bodybuilding.

Thermogenics are often used as bodybuilding supplements to increase metabolism and burn fat. These products are highly publicized as fat burners and are used by the public as well as athletes and bodybuilders. The Food and Drug Administration have banned some thermogenics, such as ephedra due to harmful side effects and even death. It should be mentioned that these potential side effects occurred mostly when the supplement was overused.

Bodybuilding supplements are going to help bodybuilders attain their goals of increased muscle mass and decreased fat. It is important that they choose to do this through natural and legal options such as the bodybuilding supplements listed above. When a bodybuilder follows a complete plan that includes bodybuilding supplements, diet, and exercise, they will succeed. - 17273

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John Vope has been involved in body building exercise for over 8 years. For more information regarding no nonsense muscle building guide go to http://muscle-building-review.com/

Michael Thurmond 6 Week Body Makeover - Tips

By Rico Kidd

You will lose weight on the 6 Week Body Makeover. However, if you follow these tips, you will lose even more weight. Remember; don't get discouraged if you're not losing as much weight as you want. It may take a week or two for your metabolism to get used to your new eating habits.

Start recording all of the food that you consume on a daily basis. When you see all of the food that you eat, you will be able to better control your food intake. Sometimes people are surprised by the amount of food that they eat in any given day. I know I was!

As stated earlier, you might not lose weight at the rate you desire. However, the reason why some people do not lose a lot of weight is because they are losing fat weight and gaining lean muscle weight. Lean muscle weighs more than fat and will help your metabolism burn calories throughout the day. A good way to test to see if you are gaining muscle weight is by trying on a pair of old jeans that didn't fit before. Even though you don't feel like you've lost weight, you will appear slimmer.

Your goal is to trick your metabolism into burning food energy instead of storing it into fat cell. The way that you can change your metabolism is to eat more food. Even though you may not be hungry, you should still eat every meal so that your metabolism will increase and burn calories faster.

Lastly, you should be eating meals approximately one to three hours apart. Do not under eat because your body will shut down and go into starvation mode, which will slow down your metabolism. Eat even when you're not hungry. Keep food near you at all times and carry a small tote bag with some snacks so that you can feed throughout the day. - 17273

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Read more about the Six Week Body Makeover program at my blog. The Six Week Body Makeover is not a fad diet, it's a way to change your life.

Feel More Active And Fit By Taking A Bite Of The Acai Berry

By Ira Russell

The Acai Berry is an interesting berry that is not large but it is round and is black or even blue in color. It looks just like a grape and also a blueberry but is much smaller and is darker than either the blueberry or grape. If you look within this berry you will notice a seed that is rather large. The berry grows mostly in the rainforests of the Amazonian regions of the world and will grow in bunches on a big palm tree. A tree would generally have about three to even eight different bunches on it.

Over time the Acai Berry has provided many benefits to native Brazilians. These berries provide the best antioxidant properties that you can find (ten times more than grapes) and double that of a blueberry. There are several reasons why it is considered a wonder food including being rich in amino acids, omega fats, antioxidants, electrolytes as well as has plenty of Vitamins including A and B1 as well as vitamin E.

Besides being an excellent food this berry also provides numerous health benefits and for many generations natives in the Amazonian rainforests have used this berry to treat a variety of ailments including to treat digestive ailments, irritation of the skin and even sexual dysfunction as too insomnia. This berry can also cure diabetes as it contains very little sugar.

Only recently have scientists in the North America found out how useful this berry is in helping a person to feel more vital, healthy and energetic. That is why when you consume energy juices or eat an ice cream or munch on an energy bar it will certainly contain a bit of this berry.

There are several notable benefits to consuming the Acai Berry including increasing your lifespan and giving you additional energy as well as making you stronger. In addition, it helps to make you look as well as feel younger and it ensures more normal blood pressure and it even helps in the prevention of cancer.

This berry is now being included in most health diets and it is widely being used by major celebrities including Rachel Ray and Oprah Winfrey. There no doubts the fact that this wonderful berry helps in making people feel more energetic and it also helps to improve a person's digestion.

This berry can help in burning up fat and it is also very useful if you wish to detoxify your body and so it rightly deserves to be called a wonder berry. - 17273

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Forget everything you've heard, the nutritional content and value is what is most important about the acai berry. Pure acai supplements taken daily will give you a nutritionally balanced diet . In addition to this, take acai berry juice for over all better health and the antioxidants it contains. It truly is natures multi vitamin.

6 Week Body Makeover - Body Type C Meal Plan

By Rico Kidd

If you are reading this, you have undoubtedly taken the 6 Week Body Makeover Blue Print and have confirmed that you are a Body Type C. Good, if you do not have your kit yet, this article will describe a sample meal on this plan so that you can get started with your body makeover.

That means C body types don't have to be as careful when it comes to simple and complex carbohydrates such as potatoes and yams. Other good weight loss foods for this body type are oatmeal and rice. The only thing C bodies should not eat that much red meat as this type of protein will make you bulk up.

All of the meals listed here can be found in the Infinite Menu Plan of the body makeover kit. Remember, these meals are only a sample of meals you can eat as a body type c on the Michael Thurmond diet. Here is a sample meal for one day worth of food for an endo-meso.

Breakfast - 4 egg whites with a hash brown patty and a cup of blue berries. Mid-morning snack is 4 oz. of slicked turkey breast and cup of kiwi. Lunch is grilled blackened chicken, a cup of baked French fries and 1 cup of steamed carrots.

Mid afternoon snack will consist of 3 oz. of canned tuna and cup of squash. Dinner will be 4 oz. of grilled Mahi Mahi and 1 cup of stewed turnips. The late night snack will be a cup of pineapples. - 17273

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Rico has a blog about the 6 Week Body . Find out all the good information on his 6 Week Body blog.

Discover New Acai Berry Diet Advice

By Joyce F Edwards

The acai berry (pronounced ah-sigh-ee) has been touted as the world's greatest "superfood" and it has been credited with many amazing claims from weight loss to cancer prevention and even anti-aging.

A number of of these claims may be very much exaggerated as there are no single "miracle" foods in nature but there are many, many extremely nutritious foods that can be called "miracle" foods and the acai berry is merely one of them.

The acai berry does boast some of the highest antioxidant qualities found on the planet. It has twofold as many antioxidants as blueberries and even 10 times as many as red grapes. Not only that but it also has a good supply of monounsaturated fats and essential fatty acids in the forms of oleic acid and Omega 3, 6 and 9. It is also loaded with healthy dietary fiber and phytosterols.

The bottom line is that the acai berry is one of the healthiest and highest antioxidant laden foods found in the world. Our bodies require these healthy nutrients to perform at optimal levels. But this little berry is not the only solution to all of your nutritional needs and it is not the only thing that can aid you when it comes to anti-aging, fat-fighting and disease prevention. The acai berry is only a piece of the pursuit of fantastic health.

It has been proven by science that while it is possible to get antioxidants and other nutrients from supplements it is by far healthier to obtain your nutrients from the consumption of a nourishing diet. Every one of the nutrients that we need as well as the outstanding nutrients that are found in the acai berry work at their optimal levels when combined with other nutrients. In nutrition the synergy of the whole beats a single nutrient every time.

In order to receive the uppermost benefit from the acai berry it needs to be incorporated as part of a balanced, very nutritious diet plan that includes a lot of other high antioxidant foods including blueberries, pumpkin, spinach, kale, pomegranate, sweet potatoes and even more as the list of healthy, very nutritious foods goes on and on. Even small amounts of dark chocolate and a glass of red wine make the list. Without doubt though one of the greatest pieces of nutritional advice is "all things in moderation".

The acai berry is a tremendously healthy addition to a well-balanced and nutritious diet. The antioxidant qualities and high nutritional value can help you to reduce the effects of aging, lose weight, prevent serious disease, raise your energy and more, but not alone and by itself, but only as a part of a healthy and nutritious diet plan.

When it comes to high nutrition the synergy of a whole spectrum of nutrients is by far greater to the nutritional value of just one food, regardless of how nutritious that food may be. And when it comes to diet, self-control is always the key. - 17273

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You get all the information you want about how weight loss and the easiest and most efficient method to acquire health.

Green Tea - Skin Tea That Will Hold Onto Your Skins Healthy Glow

By Aoife Joyce

Green Tea holds multiple properties that can improve the health of your skin. The main antioxidant found in this skin tea that can enhance your skins appearance and overall health is EGCG, Epigallocatechin Gallate in scientific terms. Keep reading to learn some extremely interesting facts about how Green Tea can prolong your skins life span....

A two year study that was concluded by Stanford University divulged recently showed the following - An assembly of volunteer Green Tea drinkers were observed and a number of exciting results were publicized. The antioxidants in the skin tea, mainly EGCG, showed enhanced health of the skin overall. The details being, smoother skin and reduced pore size. Skin damage (age spots) appearance was reduced considerably. Emergence of the 'red vein' look was reduced on the skins surface.

Your skins life cycle is that of just 28 days, when new cells are formed from stem cells, it takes them about 20 days to reach the very exterior of the epidermis (outer layer of skin). When they get to the surface they are then prepared to die off. However it emerged that EGCG reacted with these dying cells and they began separating and renewing themselves again. So if dying skin cells can be re-energised, then the skin in turn will recover in condition and will naturally look and feel transformed.

Another study carried out, this time by Harvard Medical School declared that "in test tubes, catechins (antioxidants) are more powerful than Vitamin C and E in delaying oxidative damage to cell". In reality, EGCG catechins are 100 times more valuable than Vitamin C and 25 more efficient than Vitamin E.

UV radiation is a massive problem for the skins ageing. When UV rays hit the skin, Free Radicals are then activated. These free radicals are electrons that are in an unpaired state. Because of this they then search for electrons that they can pair up with. By doing these they latch onto healthy electrons, and because they are unhealthy themselves they damage the healthy electron they have become attached to.

With reference to the skins ageing, the skins healthy cells are damaged and extinguished by these Free Radicals. This causes the skins cells to either become so damaged that they cannot divide and supply new cells, or they are destroyed completely before their life term should end. This is how sun damage has the effect it has and why your skin can look older and more ragged than it should. The good news is that EGCG can wipe out the Free Radical electrons, it does not allow them to attach to healthy cells. Thus, it can prevent sun damage.

In saying this, it does not mean it is safe for you to lay under the sun for as long as you please and think that a cup of Green Tea will save your skin, however it does mean that for those rays that get through your sun cream, most of them will be extinguished before they can do any damage. So you can see how Green Tea can coincide with your sun protective routine and assist your skin in looking as youthful and healthy as it should do. Considering that 90% of ALL skins anti ageing is due to UV radiation, I would be quite excited as regards introducing Green Tea into my diet, in favor of that and the many other reasons as above. - 17273

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If you are as enthused as I am about the wonders that this skin tea can do to both retain and improve your skins youth and health, then do follow the link to find out so much more. This miracle natural plant can give new life and vitality to you both physically and mentally, the more you learn about it, the more it can do for you... http://www.how-to-make-green-tea.com

Pass On These Food Felons

By Johncoc Hermsin

Modern day diets are woefully short on healthy ingredients like fresh fruits, vegetables, and whole grains. We live in a fast paced society that values instant gratification, so it comes as no surprise that we favor fast food and our bodies pay the price. It is very important to create a diet that is both balanced and varied. Indulging in the occasional sinful treat is not going to ruin your health, but making wise food choices can substantially improve your nutrition. If you need to evaluate your daily nutrition, try cutting these 12 foods out of your diet altogether. To lose fat and build muscle you must avoid these 12 foods and remove them from your diet completely.

Deep fried fats and oils: Deep fried greasy food will wreak havoc on your cholesterol levels. Plus, foods deep fried in fats and oils have been linked to cancer.

White flour: When wheat is stripped of its bran and germ, nearly all the nutrients are lost. The end result is a product that needs enrichment in order to market. Refined white flour products are also associated with an increased risk of heart disease.

Sugar: Everyone knows that the calories in sugar will make you gain weight, but many people are unaware that the fructose component in refined sugar will also raise your cholesterol.

Canned soups: It is so easy to open a can of soup for a quick, satisfying meal, but beware: many canned soups contain high levels of sodium, fat and calories.

Donuts: A deep fried refined white flour glob rolled in sugar has no redeeming nutritional qualities. Just say no.

Energy drinks: You can count on getting an energy buzz from the popular energy drinks now available, but you can also count on getting tons of sugar, caffeine and carbohydrates.

French fries: Extremely high in trans fat, calories, salt and the carcinogen acrylamide, French fires are also responsible for rapidly raising your insulin levels due to the simple sugars found in potatoes.

Granola Bars: While there may be some nutritious components to granola, most commercially available granola bars typically have about as much fat, sugar and calories as candy bars.

Dried Fruit: Though it may be convenient to store and eat, defiantly pass on dried fruit. Commercially processed dried fruit is often sprinkled with sugar and contains additives and preservatives.

Margarine: Previously considered a safe alternative to butter, the dangerous trans fat in margarine will put you at higher risk for heart disease.

Sodas: The caffeine in colas and sodas act as a diuretic, which can eventually lead to dehydration. Quench your thirst with water instead and save yourself the added calories from sugar and jitters from caffeine.

Hot Dogs: There is nothing healthy about the hot dog. This summertime grill staple is loaded with preservatives, sodium and fat. Choose lean chicken or salmon for your next cookout. - 17273

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Lose Fat And Build Muscle For the most legit information about lose fat weight, This is the only resource you will ever need Lose Fat And Build Muscle