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International Trends Keep it Simple

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Gary Scott

Surveys show that health and weight loss resolutions are among the majority every year. Most of these resolutions fail because they are complicated and hard. So here are eleven really easy and simple resolutions that as you can see will leave you 18 pounds lighter!

Resolution #1: Lose Weight Naturally with some Slight Changes.

Good weight loss programs chip away at fat in numerous small easy to do ways. 3,500 calories equals one pound of extra fat you’ll carry around on your body. If your weight is static and you can trim 250 calories a day from your diet, you’ll lose a pound every 14 days or two pounds month. That’s 24 pounds a year.

One big fat saver we practice all the time is the elimination of mayonnaise and catsup which are both laden with calories. Each has 92 Calories for one tablespoon. That’s a lot. For example peanut butter has only 27 calories for 1 tbls.

In other words, if you eat 38 tablespoons of catsup or mayo, you gain a pound.

One quart jar of mayo has 64 tablespoons. Eat the jarful and you gain almost two pounds.

We use a mixture of kefir and mustard instead and we often we just replace catsup with mustard or mayonnaise with just mustard.

Kefir is a fresh, cultured-milk product typically served as a creamy drink that is as thick as a milk shake. It originated in the Middle East and is now becoming more widely available. Its flavor, similar to that of yogurt, is mild and slightly tart. (Kefir also is probiotic.) Mixed with mustard it is almost indistinguishable from mayo, but the body knows, because it has 82 less calories.

A tablespoon of Kefir and mustard has only ten calories. In short if you eat a quart of kefir a month instead of a quart of regular mayo, with all else being equal you’ll save 62,976 calories in a year or 18 pounds.

The Kefir calories are far more balanced than the high fat calories of mayo as well. A tablespoon of Kefir is low fat and low carb and contains 1.4 grams of protein, .8 grams of carbohydrates and on 0.25 grams of fat.

Other benefits of kefir are that it is a good source of Vitamin A and an excellent source of calcium.  One 8 oz serving of Kefir provides over 30% of the daily RDI.  Kefir combines dairy calcium in a desirable balance of minerals typical of milk, Vitamin D necessary for absorption of dietary calcium into the body, and FOS/Inulin which has been shown to increase absorption of calcium as well.   Calcium is best absorbed in smaller doses throughout the day, so a serving or two of kefir daily gives a great start on filling calcium needs!

As a fermented dairy product, the probiotic bacteria help break down the lactose sugar into its components of glucose and galactose.  Kefir is at least 98% lactose-free so lactose sensitive eaters can try kefir. Start with just a bit (only a tablespoon or two).  If it is tolerated, add a bit more each day.  Keep increasing gradually as tolerated to a desired daily amount.

Kefir is also excellent at enhancing beneficial intestinal bacteria.

Stress, excessive sugar consumption, use of antibiotics, improper diet, aging, and environmental toxins all contribute to significant reductions in the good bacteria in your GI tract and kefir can help correct this problem. This can improve digestion and improve regularity.

The next ten resolutions are simple ways to slice off 250 calories a day:

Resolution #2: Replace a cup of orange juice (112 calories) with a medium grapefruit (43 calories).

Resolution #3: Scramble 1 egg and 1 egg white instead of 2 eggs and save 63 calories.

Resolution #4: Substitute 2 tablespoons of reduced fat milk (15 calories) for half and half (59 calories) in your coffee or tea.

Resolution #5: Instead of a bakery muffin (200 calories or more), toast 2 slices of whole wheat bread and spread with 2 teaspoons  of jam (172 calories).

Resolution #6: Eliminate cheese from a sandwich (a 1-ounce slice averages 110 calories).

Resolution #7: Make your sandwich open-faced and save 70 calories.

Resolution #8: Opt for a cup of vegetable soup (72 calories) rather than a cup of creamy clam chowder (164 calories or more).

Resolution #9: Sautéed food in a glass skillet with a light coat of coconut oil (9 calories) instead of cooking it in 2 teaspoons of vegetable oil (60 calories).

Resolution #10: Save 40 calories by drinking 2-ounces of white wine mixed with sparkling water instead of a 4-ounce glass of wine. Or choose "lite" (reduced-calorie) beer instead of regular. You can learn more ways to reduce calories such as eat a Fudgsicle (90 calories) for dessert instead of a 1/2 cup of chocolate ice cream (143 calories) DETAILS

Resolution #11. Walk briskly a half hour a day. Walking burns about 500 extra calories an hour.

There you have it. Eleven really simple resolutions that can make your life better. Have a great 2006!


P.S. Why not resolve to join Merri and me this year at $7,391 worth of courses FREE? DETAILS

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