Josh Bezoni's Blog - Posts Tagged "diet"

Nuts are not always as healthy as they are cracked up to be. But if you choose wisely, you can snack on the more nutritious varieties. However, it is important to note that you should always opt for the raw and organic version of nuts, rather than their “regular” variety which are all to present in this nation’s grocery and convenient stores. The reason for this is that many of the healthy features of nuts are actually eliminated because these companies fry their nuts in canola or peanut oil. To determine if they are healthy or the standard type, simply look at the product’s ingredient list in search of these added oils. The four best natural nuts include pistachios, cashews, walnuts, and almonds.

Pistachios: These nuts boast one of the lowest calorie counts amongst all varieties. If you consume fifty nuts, you calorie intake still stands well below 200. If you add in the benefits of its high-fiber content, pistachios become even more appealing in a health sense.

Cashews: These nuts are quite filling, and also possess a multitude of antioxidants. Furthermore, cashews have higher levels of heart-friendly monounsaturated fatty acids compared to most nut varieties.

Walnuts: The factor that really separates walnuts from the pack is their relatively high-level of Omega-3’s. Most nuts are heavy in the Omega-6 category, which we generally consume plenty, if not too much, of in our diets. Overconsumption of this can actually be detrimental to your body and cause toxic inflammation. Be sure to visit the BioTrust page to learn how to test for this.

Almonds: These are amongst the most healthy varieties of nuts given the myriad of healthy properties which they boast. These include their high levels of copper, vitamin B2, magnesium, vitamin E, phosphorus and other vitamins and minerals. Additionally, Almonds, similar to cashews, contain heart health monounsaturated fatty acids.

Protein is absolutely vital if you are hoping to completely transform your body. This is because protein is the macronutrient that holds the highest thermic effect of feeding, is crucial in insulin regulation, and building muscle. Unfortunately, protein-heavy items tend to be the most costly. But, fear not! Here are a few food items that are chock full of protein and do not break the bank.

Tuna: Perhaps the cheapest of them all, a single can of tuna contains more than forty grams of protein. The best part about this is that a can won’t set you back more than a buck.

Beans and Lentils: A can of these, which cost no more than a dollar and a half, are packed with protein. In fact, each can contains about forty-five grams of this vital macronutrient.

Eggs: A case of dozen eggs yields more than seventy grams of protein, and costs less than $2. Eggs are also a great asset as you can prepare and serve them in a number of different ways.

Cottage Cheese: Nearly 50 grams of protein are packed into a single container of this stuff, and it will only set you back a dollar or two.

Greek Yogurt: Not only is this stuff delicious, Greek Yogurt contains high levels of protein. If you do the math, you are consuming about twenty one grams of protein for every dollar you spend on this item.

Satisfying the recommended daily amounts of protein doesn’t have to be as incredibly expensive as you initially thought. Stick to these foods, and you will be well on your way to a healthy high-protein diet. If you want to learn more about tips and recommendations regarding your nutrition and general health, please visit the official Josh Bezoni site. You can also check out a review of the 3 week diet at the Health Avenger Site.

Drink Like a Marine Animal: Loads of people mistake thirst for food cravings. When dehydrated, your brain will signal to your body that you need to rehydrate and drink more water, but many people tend to misread this as a signal to eat more. A simple calculation can tell you how much water you should be drinking on a daily basis. Simply divide your weight by two. This number represents how many ounces of water you should be consuming each day. If you weigh 160 pounds, then you should aim to consume 80 ounces of water. Be sure to try to reach this level as it will do wonders to control those urges to eat.
Chew Gum: While it is hardly scientific, chewing gum is a personal trick to keep my cravings, especial those for dessert, in check. Be sure to opt for the sugar-free type.
Sleep like a Small Child:Research has demonstrated how important getting enough sleep on a nightly basis is. Exhaustion can wreak havoc on our commitment to a fitness regimen and eating healthy. Make this a top priority, or you will more easily to succumb to those cravings. All our bodies are different, but the recommended amount seems to center around eight hours.
Bush your Teeth: Another less scientific way to zap those yearnings for food. This strategy works on two levels. First, you don’t want to have to brush your teeth again so you are less willing to succumb to your craving for a snack. Furthermore, the toothpaste seems to corrupt the taste of food. Most probably because the components used in toothpaste tend to bind to certain sugar receptors on your tongue. This effect is amplified if you brush all around your mouth including our cheeks, tongue, and the roof.
Take a Whiff of Peanut Butter: Whether you believe it or not, researchers have proven that taking a quick sniff of peppermint or peanut butter reduces the intensity of one’s cravings. The scent causes the brain to release a neurotransmitter that keeps hunger under control.

On his personal blog, Josh Bezoni outlines 7 under the radar ways to stop your behavior of overeating. This blog is for those people who are hoping to revamp their dieting efforts after overeating or eating too much candy or dessert.

Josh believes that it takes about one week, on average, for men and women to fully rehabilitate from the addictive nature of the artificial food that is far too common in today’s supermarkets. Here are a few tips that you should employ over the next week to be back on track.

Try to remove, or at least limit, the seven additives that cause obesity from your diet. These include excess salt, sugars, high fructose corn syrup, too much alcohol, saturated fats, and MSG. Some people find it incredibly difficult to go “cold turkey” on these habits so it may be beneficial to try to reduce one’s intake on a daily basis.

Opt for Healthier choices. Craving sugar and obesity additives is inevitable. Try to stifle this urge for a giant candy bar and choose an anti-oxidant heavy square of chocolate. In lieu of a jumbo soda, you should opt for a some sort of refreshing tea.

Be Active. Josh Beznoi believes the most effective way to reduce this food addiction is exercise. First off, the act of exercise causes a release of endorphins. If you haven’t been active in quite a while, it may be good to try to begin by walking for 30 or 60 minutes at a time.
Find to catch some sleep: Without the proper amount of rest, no one can be expected to stay disciplined in their exercise regimen and diet.

Discover a Catalyst for Change. If you are unable to convince yourself that there is a powerful reason that you need to change your lifestyle, any diet will likely fail. Perhaps you use an upcoming event such as a wedding or holiday as motivation. It will be different for everyone, but make sure you pinpoint some sort of motivation.

You have probably read that food before bed is something to absolutely avoid, especially if you are trying to lose weight. However, not all food should be categorized as off-limits after dinner. Consumption of certain foods actually can help boost your weight loss efforts. Here is a quick guide to help you healthily navigate through late night food choices.

It is important that you avoid consuming carbohydrates before bedtime. Instead, opt for slow-digesting protein that will supply you with a consistent source of amino acids while you sleeping.

Green Vegetables: While not necessarily a protein, green vegetables are a great late night snacking option as they are filling, contain high-levels of fiber, and lack calories.

White Meat Protein: Turkey and Chicken, the white variety of meat, can be a great food to eat before bed. These foods tend to digest slowly and boasts a low insulin response.

A Low-Carb, and Slow Digesting Protein Shake: Be sure to stay away from simple whey powder prior to sleeping as studies have determined it causes a very high insulin release. Instead, you should opt for a time-released blend. Plus, it serves as a sort of desert for those with a sweet-tooth.

Cottage Cheese: Not only is cottage cheese digest slowly, but it also coats the stomach in a manner that causes it to be assimilated slowly by the body. While this is a great choice, you have to be certain to stay away from the flavored options that come with a surplus of sugar.

Are you aware of the fact that the vast majority of the thousands of items found in our local grocery store are actually produced by one of five gigantic multi-national food corporations. These companies have a singular goal in mind and it, unfortunately, does not deal with the welfare of your body. They are singularly concerned with the bottom line. To learn more about the industry, feel free to watch the documentary, Food Inc.

The corporations, often motivated by the demands of Wall Street and their desire to make a profit, employ chemists who create these Frankenstein foods.The production of such foods often takes place on an assembly line where worker after worker adds a slew of man-made preservatives, chemicals, and additives. With this cocktail of non-natural ingredients, these food items are able to last for months or years on shelves before expiring.

It is also important to note that these foods have been shown to alter the chemical composition of our brain. However, these corporations market these items to be consumer friendly while they are, in actually, detrimental to our bodies. While conducting research for his book Belly Fat Free, I interviewed scores of food chemists who are the employees of these food manufacturing giants. The interviews revealed that these chemists, per the requests of upper management, often tried to make their items as addictive as possible by sprinkling caffeine, high fructose corn syrup, MSG, or something else.

Many of these additives that can be found within staples of the American diet are as addictive as cigarettes, alcohol, and a number of drugs. You can find the alarming specifics of this in this more extensive exposé.

Guess what, there is a newly popular player on the grocery store shelf and its absolutely delicious. Its name is quinoa and there is a chance you are already familiar with it. If you are not, quinoa is a member of the cereal/grain.rice family and is a fantastic source of protein, particularly compared to the vast majority of trains. Quinoa boasts an astounding eight grams of protein per each cup. Perhaps the best part of this grain is that, unlike any other grain out there, has only complete protein, that is each gram contains the twenty-six amino acids. But the good qualities don’ stop there. Quinoa also is quite low glycemic and provides upwards of five grams of fiber/cup.

Do you understand what all the hype is about now? It is the creme de la creme of grains, or rather, the grain de la grain, if you will. Quinoa is also quite versatile in taste. You can eat it alone, serve it along fish or steak, or even include it in a salad. Whatever you do, be sure that you try to regularly include this wonder-grain into your diet.

There is a chance that you are already aware of the weight loss tip that you should focus on eating slowly and chewing your food up to twenty times before you actually swallow. The theory, according to some, is that eating in this fashion gives your body and brain enough time to identify the fact that you are truly full. This will prevent your from over-eating and discovering that you are way too full.

This is why cherries are a fantastic fruit option if you are looking to lose weight. It is simply impossible to accidentally consume thirty or forty cherries as it is with blueberries or grapes. The pits force you to eat more slowly, which in turn provides enough time for your body to determine that you are, in fact, satiated. Portion control is oddly built into this delicious fruit.

The second reason why cherries are a great choices is because they have the lowest gycemic index of fruits. Furthermore, the glycemic index of cherries is one of the lowest for any source of carbs. If you want to learn more about cherries and why they are a great late-night snack, visit the official BioTrust blog.

Your going to have a cheat day. It is simply part of dieting and living. Eating a lot during a family BBQ or holiday is often inevitable. There are a few steps you can take for the days after your “cheat day” to ensure your remaining on schedule with your weight loss. Here is how you take full advantage of what your triggered during your cheat.

The First Day: Here, we suggest consuming only healthy protein powder that is mixed with almond milk. Consuming only shakes will facilitate the natural shrinking of your stomach allowing you to get full much more easily in the coming days. You can consume four shakes intermittently throughout out the day, so about one of 180 minutes or so. The consumption of these shake are only effective if they have loads of protein, contain zero artificial sweeteners, and have a low carb-count.

The Second Day: Now it is time to eat five small meals, again spaced about 180 minutes apart. These meals are made up solely of lean protein sources such as turkey, fish, chicken, eggs, low fat cottage-chews, and vegetables. Try to avoid heavier veggies such as corn as we want to avoid starch at this point. Also, fruits are not recommended due to their sugar content. Eating in such a manner to increase your fiber intake will work to cleanse you bloated digested track.

The Third Day: After limiting your calorie intake for forty-eight hours, it is time to start consuming the heavier carbs. However, you should still opt for five smaller meals that consist of lean meats and veggies. But now, you can include about half of a cup of high-energy carbs to a few of these smaller meals. Great sources for high-energy carbs for these meals include beans, sprouted grain bread or pasts, sweet or red potatoes, wild rice, quinoa, and more.

There is also one more important aspect of the third day. For a single one of these smaller meals, you should eat whatever suits your fancy, under one condition. You have to be sure no to overeat. You also should avoid having this splurge meal come right before bedtime.

What would you say if I were to tell you there was one little, simple food you could add to your diet that would increase the amount of fat you lost by as much as four time? What would you say if I then told you there is an EXCELLENT chance you already have it sitting there in your cupboard? Go ahead, crack open the door and check. Even if you haven't bought them in a while, I can almost guarantee they are still good to eat. Would you be excited? You should be. This incredible diet-booster is the often undervalued but surprisingly phenomenal bean.

That is correct. The fact of the matter is that beans are one of the absolute greatest things for you to fold into your healthy eating habits. They are jam-packed with both protein and fiber, both of which are absolutely necessary nutrients if you are interested in keeping your food cravings at bay and staying full for hours. When you're full, guess what? You don't eat as much. And, if you are eating a more appropriate amount, you lose fat faster - as well as more of it.

To chart just how excellent beans actually are, a team of researches from Purdue University recently took a look at how incorporating beans into a low-calorie food schedule could create a positive impact. The results were astonishing. In less than a month, the subjects who ate half a cup or more of legumes each day lost 2.5 times more than those participants who did not. In six weeks, that result rose to as much as 4 times more weight lost.

In addition to all that good news, beans are also fantastic for their resistant starch. This keeps you feeling full so you are less inclined to snack, as well as increased your body's ability to burn fat, improves insulin sensitivity, and offers your guy some very healthy bacteria. Beans really are something amazing!