Wednesday, December 7, 2011

Foods for Fat Loss

It’s true; you really can fight fat with food. All you need to do is to make the right food choices. And, the best way to do that is to focus on the best foods to eat. The foods that help promote fat loss.

Take carbohydrates for example. I know, recent diet lore would tell you that carbohydrates are enemy #1 but that’s wrong. Carbohydrates are the primary source of fuel for the body throughout evolution. However, the carb problem is two-fold; we choose the “wrong kind” and we “over indulge” in that choice.

The carbohydrates that should be off your list are the ones that come from things like candies, or cake. The processed snack crackers, cereals and chips. These will get you fat. Instead, choose carbohydrates like whole-grain pasta, brown rice, oats, sweet potatoes, peas, & corn. While you may think these are vegetables, they are actually categorized as starchy carbohydrates. The less they are processed, the better.

Choosing the right proteins is also important. Chicken makes an excellent source of protein. Chicken breast meat is quite lean in comparison to the thigh or the wings. Whitefish and salmon are also good. And while Salmon is a fatty fish, remember that it contains the good fats such as omega-3 fatty acids.

You can also choose from lean beef or bison, lean turkey and eggs. Do limit egg yolk consumption though. Even though they also contain good fats, it's very easy to over-consume egg yolk because of their small size.

The proteins to avoid would be pork because it is high in saturated fats. Better yet; eliminate all reconstituted meats such as chicken nuggets or deli meats and definitely avoid fast foods.

Fruits and vegetables are important, too! And some of the best vegetables you can eat are green beans, broccoli, cauliflower, mushrooms, spinach, asparagus, lettuce, tomatoes, peppers, cucumbers, garlic, and onions. These are fibrous foods that contain plenty of antioxidants and phyto-nutrients.

So what about dessert? Well, low calorie desserts and portion control is the key. Try having a dessert that you can have a piece of fruit with. That way you can still have a taste of the decadent but temper it with something healthy and beneficial.

Some examples of good fruit choices are apples, kiwi, peach, strawberries, pears, pineapples, berries and watermelon. Just remember that while good for health, fruits do contain fructose (sugar). So, if you're really trying to lose fat, you may want to reduce or limit your servings to no more than three servings per day.

As I said before good fats are important. Concentrate on getting them from sources like extra virgin olive oil, almonds and walnuts. Or, use fish oil tablets. The fats to reduce or eliminating are the wrong kinds of fats like butter, cheese and sauces that heavily increase your overall calories.

Enjoy Your Life,

John Aaron Villarreal

The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Tuesday, December 6, 2011

Eat Well: Low Carb Cauliflower Leek Soup

Want something to keep you warm and lean on a cold winter's night? Here's a simple yet tasty alternative to potato leek soup. Great for those watching their carbs or calories, or just looking for a different vegetarian soup that tastes delicious.  I'll admit, I served it with hearty, toasted pumpernickel bread, but I made up for the caliroes by omitting the "optional" heavy cream in this recipe.

Ingredients Needed:
Makes twelve servings

2 tablespoons olive oil
3 tablespoons butter
3 leeks, cut into 1 inch pieces
1 large head cauliflower, chopped
8 cups vegetable broth
3 cloves garlic, finely chopped
salt and freshly ground black pepper to taste
1 cup heavy cream (optional)

1. Heat the olive oil and butter in a large pot over medium heat, and saute the leeks, cauliflower, and garlic for about 10 minutes. Stir in the vegetable broth, and bring the mixture to a boil. Reduce heat, cover, and simmer 45 minutes.

2. Remove the soup from heat. Blend the soup with an immersion blender or hand mixer. Season with salt and pepper. Mix in the heavy cream, and continue blending until smooth.

Prep: 15 mins / Cook: 1 hr / Ready: 1 hr 15 mins

Amount Per Serving - Calories: 155 / Total Fat: 13.1g / Cholesterol: 35mg / Sodium: 387mg / Total Carbs: 8.3g / Dietary Fiber: 2.5g / Protein: 2.4g

Recipe from

Eat Well and as always – Enjoy Living,

The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.