Considering Raw Food Diet?

A diet is considered a raw food diet if it consists of at least 75% raw, uncooked fruits, vegetables, sprouts, etc. Raw and living foods are believed to contain essential food enzymes (living foods contain a higher enzyme content than cooked foods). The cooking process (i.e., heating foods above 116F) is thought to destroy food enzymes.

People who follow the raw diet use particular techniques to prepare foods. These include sprouting seeds, grains and beans; soaking nuts and dried fruits; and juicing fruits and vegetables. The only cooking that is allowed is via a dehydrator. This piece of equipment blows hot air through the food but never reaches a temperature higher than 116F.

Do you have to follow the regimen that strictly? Of course not. But it's certainly worth it to incorporate some of these techniques and ideas into your diet. If you tend to snack at work, try taking in carrots or apple slices.

Many of the bigger grocery stores now offer packaged vegetables or fruits that make it easier to pack them and take them to work. We're a nation of convenience, and much of the resistance to healthier eating is that it does generally take a little more effort and time to buy and slice fruits and vegetables. Food retailers have been catching on, slowly, and it's much easier now to get bags of sliced carrots, celery, apples, nuts and raisins.

Of course these aren't necessarily organic foods, and organic is the better way to go, but we think anything raw is infinitely better than cooked, processed food. If you have the time, do buy organic and slice them yourself. But if you're in a hurry, and nowhere near a natural food store, then don't beat yourself up or sabotage your efforts because you can't do this 100% all the time. That's not realistic. Anything from the fruit and vegetable aisle is going to be better for you than a potato chip, or worse yet, a french fry.

How to End Emotional Eating Once and for All

By Heidi Grant Halvorson, Ph.D.


Recent research shows that experiencing anxiety, depression, or anger is only associated with emotional eating when we try to suppress our feelings - to control them by not expressing them, by keeping them to ourselves and trying to push them out of our minds.


Aside from being a really lousy strategy for dealing with emotions for a whole host of other reasons, suppression is really hard to do. It relies heavily on, and often fully exhausts, your capacity for self-control. This leaves you unprotected - completely vulnerable to temptation. And that is why we reach for "comfort" foods - they are the sweet and salty snacks that we normally have the self-control to resist. But if you're using up all of your willpower trying to suppress your fear or sadness, then when the junk food appears you are practically a sitting duck.


So, how can we deal with our feelings in ways that don't leave us vulnerable to temptation? You can engage in what psychologists call cognitive reappraisal, which is really just a fancy way of saying "thinking differently." Try following these steps:
1. Don't hide from your feelings - take a moment to examine them. In particular, focus on what's causing them. Why are you feeling so anxious, so frustrated, so down?


2. Next, try to think about the cause of your trouble in ways that diminish its impact:
a. Be objective (Would other people react this way? Am I over-reacting? Am I blaming myself when I shouldn't? Am I being too pessimistic?)

b. Put it in perspective (In the scheme of things, is this really a big deal? If things don't work out this time, is it really the end of the world?)
c. See the silver lining (What have you learned? How will you take this knowledge with you and use it to grow and improve?)
Tackling your feelings head on, and thinking about them in ways that will actually help you to cope with the circumstances that caused them, may sound hard, but it actually uses less self-control than suppression.


New studies show that when people use this strategy to cope with their feelings, they don't succumb to the call of the cookie. And of course, they tend to feel better much more quickly. So it's not just a good way to stick to your diet - it's a good way to become a happier person, too.

Training and Dieting Tips from Hollywood Celebrity Trainers

According to a recent report by CNN after speaking with five celebrity trainers, who, without hesitation, say their star clients have to work just as hard as anyone else to achieve their weight loss and fitness goals. The main difference between training a celebrity and training any other client, they say, is scheduling.

Here are some of their comments about training their celebrity clients.

“The only difference is possibly the hour that I’m training them.”

“Another difference between training celebrity clients and other clients is often a tighter deadline.”

“If I have to get them ready for a project and I’ve only got six weeks, or two months, that’s a lot more pressure on them than it would be to just get ready for the summer to wear a bikini, or for overall health and maintenance.”

“Even supermodels have to work out. You may have nice long legs or whatever, but if you want to have muscle tone, you need to lift weights."

The approach

Celebrity trainers have various philosophies when it comes to training, but most tailor their regimens to fit seamlessly into their clients’ hectic lives.

Celebrity trainers create a plan their clients can stick to, with exercises that can be done out of the gym while traveling or on location, and diet plans that accommodate night after night of fundraisers and awards show dinners. Here’s how some of them do it:


Valerie Waters

Training philosophy: “Get in, get out, get a life.” Waters’ workouts last less than an hour, incorporating circuit training with weights and a “kitchen purge” to clear out bad food which she replaces with healthy options.

Best tip: “Don’t be afraid of weights. They’re the quickest way to change your body”


Gunnar Peterson

Training philosophy: Peterson creates different workouts for different clients every day. He has clients eat protein early in the day, making breakfast the largest meal and dinner the smallest.

Best tip: “Get on a regular routine. Exercise should be a cornerstone of your life, like brushing your teeth. It’s not even an option to blow it off.”


Ashley Borden

Training philosophy: As one of Karl List’s master trainers, Borden focuses on mio-fascial release, or deep tissue stretching; biomechanics with resistance and balance exercises; cardio, proper water intake and diet. She suggests drinking 100 ounces or water a day and gives her clients cardio homework, which they track using a heart rate monitor.

Best tip: Take care of the arches in your feet. “When your arches collapse, your knees rotate inward, and your hips rotate outward giving you a saddlebag appearance. It then pulls your sternum down, it pulls your neck forward, and everything collapses.” She suggests orthotics and mio-fascial release to combat chronic pain and posture problems.


Michael George

Training philosophy: George varies his workouts to keep clients engaged. He borrows from Eastern and Western philosophies, using martial arts, yoga, Pilates and meditation in conjunction with strength training. He saves time by using multiple muscle groups in each exercise, like a squat with a bicep curl. He also incorporates pliometrics and core boards.

Best tip: Don’t wait too long to integrate a healthy diet and consistent exercise into your days. “I’ve seen a lot of people come to me when it’s a little bit too late,” he said, “I’ve had [clients] pass away due to illnesses, cancer, heart disease, whatever it may be. The time is now. If you don’t put your health first you’re never really going to truly be happy.”


Bob Greene

Training philosophy: Greene tries to look at the entire individual and get clients to visualize how doing all the exercises he suggests will improve their lives. He says the physical benefits are almost meaningless if they don’t translate to “you having a better life overall … especially those areas not related to fitness.”

Best tip: “First thing is, know what you want,” Greene said. He said a lot of people want to work out because it’s “in” or they know they should be doing it, but don’t have a specific goal. “Know the reason you are making these changes in your habits, what is it you really want to achieve.” He also said most people need to do both weight training and cardio.

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Burn Belly Fat with Green Tea

Dieters are always searching for The Holy Grail of weight lossa substance that melts fat effortlessly. As a result, ads for miracle diet pills and fat loss potions are everywhere. But its pretty obvious that if any of these products worked, there wouldnt be an obesity epidemic.

Recently, though, theres evidence that a chemical found in ordinary green tea, epigallocatechin gallate, may offer a bit of weight loss magic. Since repeating that name is pretty challenging, lets just call it EGCG for short.

Green tea basics

Green tea (camellia sinensis) has been used for centuries in Asian countries. Unlike black teas, which are made with fermented leaves, green tea is produced by steaming fresh leaves. This production process results in higher content of polyphenols like EGCG, which is a flavonol. Black tea has 3-10% polyphenols, while green tea has 30-40%.


Benefits of green tea

Because of its high polyphenols, green tea is ascribed all kinds of health benefits, from normalizing blood pressure to lowering cancer risk. The Natural Medicines Comprehensive Database lists many of these, but the only benefit labeled likely effective is mental alertness, likely due to the caffeine content. Future research will likely clarify whether or not any of the phenols have disease-fighting effects.


Can you lose weight with green tea?

The proposed mechanism for green teas calorie-burning properties lies in the ability of EGCG to increase thermogenesis, or heat production, by influencing enzymes in the metabolic process. This doesnt necessarily mean that you will feel hot after drinking green tea. Rather it means that EGCG seems to increase the amount of calories burned throughout the day for all activities, from digesting food to climbing stairs to typing. Other food components, like caffeine or capsaicin (in hot peppers) can boost calorie burning, but EGCG has a stronger effect. However, the effect is not likely to melt pounds off overnight.

Green tea boosts metabolism and accelerates weight loss

A variety of studies on the effect of EGCG on weight and metabolism have been published. Most of them have encouraging results. In one study, energy expenditure was compared in men who were given green tea extract versus caffeine or plain water. The green tea extract caused a 4% boost in metabolism. The amount of extract given was approximately the amount reported to be in a cup of green tea. In another example , men given tea fortified with EGCG lost more weight compared to men given unfortified tea.


Conclusion: Green tea is worth a try for weight loss


If you enjoy drinking green tea and you are watching your weight, you might already be getting a small boost in metabolism. If you want to try adding green tea to your diet plan, keep in mind it also contains caffeine, albeit less than coffee. Also, the polyphenols in green tea are biologically active, and may interfere with medications you take. A pharmacist or physician can advise on this issue. As research into the effects of EGCG continues and its usefulness as a metabolism-booster is clarified, purified forms may become available.

For now, enjoy a cup of green tea. Just dont expect weight loss miracles.

How to Clean Up Your Diet Once and for All

Most people who find it really difficult to lose weight often shoot themselves in the foot when it comes to the execution of their fitness plans. The reason? Confusion due to unnecessary complexity. For the average person looking to shed some excess pounds, counting calories, keeping food diaries and so on is just too much of a hassle to keep up with, and in the end they’d rather do away with the dieting books and constant obsession with what they have ingested than the fat they initially wanted to lose.

For a beginner to the body recomposition game, you should set some very basic guidelines to begin with. Specialised diets are for specialised trainees. This will help you wade through all the traps complexity has set for you, and give you something to hold on to. The effectiveness of such diets are proven by the Atkins Diet, The South Beach Diet and so on – as the ‘rules’ that are to be followed are really quite simple.
Here’s three ways to clean up your diet, no nonsense style:


1) If God didn’t make it, don’t eat it – Don’t consume processed foods. It’s that simple. That means no TV dinners, sugary cereals, soda’s and so on. It isn’t really that difficult a concept to grasp.
What you should eat are things such as lean meats, eggs, vegetables, salads with olive oil and so on. The change you will see with this rule alone will give you the momentum and confidence to keep on track. Once you do start eating this way, you will notice a drastic change in what you consider ‘acceptable’ to eat.

Before, you wouldn’t have a second thought at picking up a bar of chocolate and munching away. This rule simply fixes that in a way where you don’t have to pull out a pocket sized calorie counting book to look up the item you’re about to eat.


2) Do not consume High Glycemic Index carbohydates – Low carbohydrate diets are the in thing nowadays, but there are carbohydates you can consume that do not affect your blood glucose (and therefore insulin and fat levels) to such a high degree. Fruits for example, are low on the GI scale. It would be wise to have a look at a GI chart and identify foods you eat normally and simply cut out the one’s that have a GI that is unacceptable.


3) Do not engage in a major lifestyle change: Works for some, but doesn’t for many. The slower the pace you go at, the smoother you will ease into it. If you all of a sudden decide to not eat High GI carbohydates, it will be unnecessarily difficult. Don’t make it hard on yourself, ease into it and take it one step at a time.

Raw Food Vegan Diet for Weight Loss

The perfect vegan weight loss diet is going to consist of a food combination that is balanced with vegetables, fruits, and nuts, (or other sources of “good fat” which will aid in energy and feeling full). Be weary of vegan weight loss diets which promote heavy use of breads and pasta’s. While these may fall under the definition of a ‘vegetarian diet’, they generally do not promote weight loss, rather this type of vegan weight loss diet can prevent weight loss from happening while actually increasing fat. High glycemic carbs, such as white bread and refined sugar foods should also be avoided. They can stimulate insulin surges and cause people to eat 60 – 70% more calories at the following meal. Again, they may fall under the umbrella of vegetarian but they are far from a real vegan weight loss diet.



A vegan weight loss diet ideally should consist of a large amount of vegetables, a moderate to minimal amount of fruit, and a moderate to minimal amount of vegetarian foods that contain healthy fats such as nuts, avocados, or certain oils like flax seed. The moderate to minimal recommendations all depend on how one personally reacts to fruit sugars and healthy fats. Some individuals do better on a vegan weight loss diet when they cut down a bit on their fruit intake, replacing them with instead with more vegetables.


When including grains and complex carbohydrates, again one should start with moderate to minimal amounts and gauge there vegan weight loss diet progress, and always be careful not to overeat these foods.

Again, the main elements to a successful vegan weight loss diet are high vegetable intake, and moderate to minimal fruits and healthy fats. There are many delicious, satisfying and filling vegan weight loss diet recipes available on the internet that center around these food combining elements.