Bread can sabotage your weight loss efforts. America’s Integrative Pharmacist, Dr. Lori Arnold, gives tips for successful weight loss with a gluten-free diet.  Wheat causes you to release insulin which is a fat storage hormone.

A typical breakfast can often be a wheat based cereal and toast.  Looking for an alternative to carb based breakfast bread and cerals for breakfast consider using a gluten free protein based smoothie.

So here is a list of the top 10 best resolutions for a healthier 2012.

1. Eat breakfast. Breakfast eaters are more likely to maintain a healthy weight. And breakfast will also help keep you clear-headed all morning. Your brain needs fuel after an overnight fast.
2. Move more. Aside from your regular exercise, try to work more activity into your day. Take the stairs, walk or bike to run errands, pace the floor while you’re on the phone, and walk to a co-worker’s office instead of e-mailing.
3. Don’t eat in front of a screen. Whether it’s a computer, TV or movie screen, when you’re eating in front of it, you’re not focusing on your food – you’re likely to end up eating more, and enjoying it less.
4. Stop eating on the run. This means eating in the car, when you’re walking down the street running errands, or while you’re getting dressed in the morning. Take time to sit down, focus on your meal, and enjoy.
5. Watch the liquid calories. Unless your liquid is a meal in itself, fluids should be calorie-free as often as possible. Get most of your calories from foods, not beverages – it’s one of the easiest ways to cut out excess calories.
6. Stay hydrated. Many of the body’s processes rely on water, but plenty of people don’t drink enough. Keep water or tea near you and sip throughout the day.
7. Include protein every time you eat. Protein satisfies hunger better than fats or carbs. Have some at every meal, and grab foods like yogurt, nuts, shakes or single-serve cans of tuna for snacks.
8. Have a fruit or vegetable at every meal. Fruits and veggies give you the most nutrition for the fewest calories. And, they’re full of water and fiber, which means they fill you up – not out.
9. Don’t skip meals. Skipping meals rarely works as a calorie-control measure – you’ll just end up making up for it at the next meal. Eating small meals and snacks every few hours is a better strategy.
10. Pump some iron. Strength training exercise burns calories, can perk up your mood, and it helps to keep your bones strong. It also helps you build muscle mass which makes you stronger, and can ultimately increase your resting metabolic rate.

More Weight Reduction Tips

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In an effort to offer simple, actionable suggestions for healthy weight management, here are 10 that can make a big difference in both the short and long terms:

How do i lose weight?
1. Exercise daily.  Walk, run, swim, dance or hit the weights.  Some form of daily aerobic exercise is essential to promoting a healthy weight.
2. Drink more water.  Replacing a 20 ounce regular soda with 20 ounces of water each day can save you over 90,000 calories in a year.
3. Eat less.  Try and eat 80% of what you normally consume.  Reducing your daily intake by 100-200 calories per day can make a big difference over the course of a year.
4. Eat fresh, whole foods.  Translation:  Eat more vegetables, fruit and whole grains.
5. Avoid all processed, junk and fast foods.  What that really translates into is giving up white sugar, white flour and all of the other starches that are so common in our diets today.
6. Eat on a regular schedule.  Eat a healthy meal or snack every two to three hours.  Maintaining stable blood sugar levels helps to keep your metabolism on track throughout the day.
7. Start eating a hearty, healthy breakfast. It helps you eat less food throughout the day.
8. Limit your intake of alcohol.  The impact of this tip varies from individual to individual, but there are people who have lost significant amounts of weight simply by cutting out alcohol. Remember that alcohol is a kind of super-sugar and can be a very significant source of calories for some people.
9. Eating out? Eat half of your meal and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not counting the bread, appetizer, beverage, and dessert.
10. Supplement your diet. Take a high-quality multivitamin to insure that you are getting extra vitamins and minerals.

Bottom line, there is no simple solution to losing weight or keeping it off.  Improving your lifestyle is the most important factor in promoting a healthy weight over the long term.

Article from  http://www.HealthIsWealth.net

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The gluten free protein shake is a perfect nutritional solution for those with common food allergies, as it is soy, dairy and gluten free. It also contains 20 vitamins and minerals, and has nine grams of non-GMO protein from rice, pea and sesame sources and over two servings of fruits and vegetables.

Does a Soup Diet Work?

 Soup fills you up for longer it’s all to do with the particular way the stomach shrinks and expands.  And was demonstrated during some research on a BBC programme about “10 things you need to know about losing weight”.   Soup contains negligible calories, the more you eat, the more you lose, but  can you only be eating soup? Any diet can be followed for a short time period but can you maintain a programme for the weeks and months needed to lose weight, maintain your weight.  And most people agree that they key to success is to have a balanced diet and “feed the body” rather than have a restricted diet and “starve it.”

Soup as a Healthy Snack?

Herbalife’s approach is to get protein into every meals and then have a balance of snacks between fruit, protein and vegetable. And soup  can be  one those healthy snacks.

 .

Herbalife Gourmet Tomato Soup is savoury and hot and ideal for the winter months. It’s calorie-controlled at only 104 kcal, and high in protein and fibre to keep you fuller for longer!

Soup is a high volume, low energy food, it provides the feeling of satiety and fullness, without the extra calories often found in larger meals or less healthy, convenient snacks.

More details on eating soup to lose weight

Standard height weight charts have been around for a long time. Ideal weight ranges for men and women are based on information gathered by the Metropolitan Life Insurance Company – something they’ve been doing since the 1950’s and last updated in 1999. After figuring out your frame size and your height (the charts tell you to select your height in one-inch heels), you can see whether you fall in range.

It’s a bit of a stab in the dark, though, since height weight charts don’t take into account how much fat or how much muscle you have. Similarly, the Body Mass Index (BMI) only takes into account your weight in relationship to your height. How much fat and muscle you have doesn’t factor in there, either.

This matters for a couple of reasons. First, obesity is a condition in which someone has excess body fat – not just that they are overweight. A heavily-muscled person – like a well-trained athlete, or even some of your favorite movie stars – may be ‘overweight’ according to a height weight chart, or have a high body mass index, but they’re certainly not overfat – they’re weight is higher than the average person because they’ve got so much muscle. So for them, the standard charts really don’t apply.

On the flip side, there are people who have lots of body fat, but they look proportional – they’re what’s sometimes called, “skinny fat”. They might have a normal body mass index, or fall in a normal range on the height and weight chart, but technically, they’re obese – they’ve got way too much body fat. I’ve seen this in people of all ages – in sedentary college students, and in older people who don’t lift weights to build and maintain their muscles.

So figuring out your ideal weight is something that, ideally, is based on an analysis of your body composition – how much fat, and how much lean body mass you have. Since we know what the ‘good’ ranges of body fat are (about 14-18% for men; about 20-25% for women), knowing how much fat you have can help you determine more accurately where your weight ought to be. If you’re a muscular guy with a high BMI but 15% body fat, you’re fine. If you’re a size 2 gal with 28% body fat, you’d be wise to start pumping some iron.

There are various methods that can determine body composition fairly accurately, but if they’re not available to you, all you need is a mirror, your thumb and your forefinger. If you can ‘pinch an inch’ around your middle, above your knee, on the back of your arm, or on your back, you’re probably carrying too much fat. And while you might not be able to say precisely how much you should weigh, the easy answer for you is probably, “less than you weigh now”.

Written by S. Bowerman, MS, RD, CSSD.