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nutrition consultant

Take a look around any book store, and you’ll find dozens of diet books lining the shelves. Despite their bright and cheerful covers, with their positive, upbeat claims, many of them are filled with information that promotes all the wrong messages.

“The word ‘diet’ is negative and implies people can go on and off them,” said Jane Korsberg, a senior instructor in the department of nutrition at Case Western Reserve University in Cleveland.

Korsberg is one nutritionist who thinks it would be better to re-think the whole concept of dieting.

“‘Diet foods’ are confusing to many people,” she explained. “What diet is the ‘diet food’ geared for? Is it low-calorie, low-fat, low-sodium, low-sugar, gluten-free, et cetera?”

Besides, many of the foods that specifically target dieters seem to rarely satisfy. Take those 100-calorie snack packs, for example, made to help people control calories. Those often don’t even work, Korsberg says. After all, few people actually stop at only one pack.

You don’t need fancy plans or complicated point systems to be thin. All you need to do is make smart food choices, watch your portion sizes and stay active.

“Learning to eat properly for a lifetime is more beneficial,” Korsberg said. “The emphasis should be on choosing healthful foods every day and changing lifestyles for the better.”

So instead of sticking to diet fare, fill up on nutritious, wholesome foods. And if you need some recommendations, you can start with these five options, which are among the many delicious foods that make a good addition to healthy eating while keeping you slender.

Apples

Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied.

And there’s something else about the fruit that might help you feel full. A study in the journal “Appetite” found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets — even though the fruit and the cookies contained the exact same amount of dietary fiber.

Although the reason behind this finding may be a mystery, there is something to be said for the findings. According to Alan Aragon, a nutritionist and author of “Girth Control: The Science of Fat Loss & Muscle Gain,” crunchy foods in particular can trick a person into feeling fuller. The act of chewing may send satiety signals to your body, he says, making you think you’ve eaten more than you really have and keeping hunger at bay.


Almonds

If you’re looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in “The American Journal of Clinical Nutrition” found that women who ate nuts at least two times a week were more successful at keeping weight off than those who didn’t eat this food.

One particular favorite among some nutritionists is almonds, says Aragon. One ounce of this food contains only 167 calories, plus it packs roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel full. Furthermore, like apples, almonds are crunchy and require a lot of chewing, so they, too, can make you feel like you’ve eaten more than you actually did and keep you fuller longer.


Salmon

If you’re uncertain about fish, there’s no need to fear. Seafood can be part of a healthy diet. And there’s some evidence that the fat in foods such as salmon can boost satiety levels, says Aragon. For example, a study published in the “International Journal of Obesity” found that when dieters ate salmon a few times a week, they lost about two more pounds than those who didn’t include seafood in their meals.

And in spite of the mention of salmon’s fat content, the food is relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is a good source of protein as well.


Eggs

There’s no doubt that protein, like fiber, has impressive satiating powers. And while eggs seem to have a bad reputation in some circles, there can be no contesting their ability to help keep your weight in check.

Research has shown that eating eggs at breakfast can help you fight weight gain all day long. A study reported in 2008 in the “International Journal of Obesity” found that when dieters ate two eggs for breakfast for five days out of the week, they lost 65 percent more weight than dieters who consumed a bagel in the morning. Although protein is likely to fill you up whenever you eat it, some scientists suspect that having more in the morning can keep you feeling fuller all day long.


Tomatoes

It’s true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated.

Plus, they’re pretty self-regulating, says Aragon. You can’t really overeat with nonstarchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing?

So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they’re so tasty. And, besides, with that whole a-tomato-is-a-vegetable-no-it’s-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.

And that’s at least half the secret, finding foods that are both healthy and tasty. The good thing is, they do exist. Over time, you’ll discover what wholesome, filling foods you prefer, expanding your choices while shrinking your waistline.

By: Kristin McGrath

As a personal trainer and nutrition consultant, I approve this article for a healthy weight loss


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Peter Ajello In NEW YOU Anti-Aging Magazine

lot of sweat and a little surgery gave Peter Ajello a much-needed—and well-earned—second lease on life. WORDS Ivette Figueroa There comes a time where every life experiences a crisis. It’s in these moments that a person truly reflects on the choices that led them astray, but more importantly, they find whether or not they have […]

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Heart-Healthy foods

Some  foods are loaded with heart-healthy nutrients that help protect your cardiovascular system. Phytoestrogens are substances in plants (like flaxseed) that have a weak estrogen-like action in the body. Studies suggest that flaxseed lowers the risk of blood clots, stroke, and cardiac arrhythmias. It may also help lower total and LDL “bad” cholesterol and triglycerides, […]

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Monounsaturated Fat And Heart Benefits

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Pros And Cons Of Diet

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Why Drinking More Water

Water: the essential nutrient The vast majority of  Americans are chronically dehydrated and fail to drink the minimum eight glasses of water per day recommended by health and nutrition experts. Not good, considering water is the second most important nutrient to the human body next to oxygen.     Filtered water can clear toxins from your body […]

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Omega 7 The New Anti Aging Supplement

Does your anti-aging supplement include one-of-a-kind Omega-7? Research has shown numerous Omega fatty acid benefits, but now, new studies are emerging on the anti-aging benefits of Omega-7 from palmitoleic acid, a monounsaturated fatty acid that is present in all tissues and is a natural component of skin. Palmitoleic acid is rich in human sebum, but declines with age. […]

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Doctor Perricone Superfoods Number 4

According to Doctor Perricone Plant Power in Small Packages Green foods  include young cereal grasses like barley grass, spirulina, chlorella, wheatgrass, as well a blue-green algae.  Nutritionally, they are close cousins to dark green leafy vegetables, but offer far greater levels of “nutrient density.” In other words, an ounce of these concentrated green foods contains much […]

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Doctor Perricone Superfoods Number 3

According to Doctor Perricone: Bean and lentil It is a very high-protein food such as: Meat Eggs Poultry Fish It is also a very is rich vitamin vegetables. The beneficial phytochemicals found in beans offer other preventive health attributes not reflected in the USDA’s Pyramid. The multi-faceted nutrition and prevention powers of beans—a category that encompasses common beans […]

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Doctor Perricone Superfoods Number 2

According to Doctor Perricone: The Allium family   Onions, Garlic, Chives, Leeks, Shallots and ScallionsGarlic Lowers total cholesterol (but raises HDL—”good”—cholesterol) Lessens the risk of atherosclerosis (hardening of the arteries) Lowers blood pressure Reduces the risk of blood clots (cause of the majority of strokes and heart attacks) Destroys infection-causing viruses and bacteria Reduces the […]

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