Ingredient in Focus: Kale

You may have heard about kale before. Or not. This member of the cabbage family has generated a lot of buzz in the health and fitness community earlier. Said to be a great weight loss food item, kale also contains a lot of health goodies.

Kale, also called borecole which may have originated from the Dutch boerenkool (farmer's cabbage), is rich in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin (a common carotenoid alcohol found in nature), folic acid, vitamin B6, manganese, potassium, calcium, and phosphorus. Some say consuming kale on a regular basis may provide significant health benefits like cancer protection and lowered cholesterol. No wonder kale is being dubbed as "the queen of greens," "the new beef," and "a nutritional powerhouse." Kale is one of the healthiest veggies in the world!

Aside from having antioxidants, kale is also low calorie but high in fiber. This is why it helps in encouraging body fat loss.

On the other hand, make sure not to consume calcium-rich food while eating kale because it contains oxalates, naturally occurring substances which interfere with the absorption of calcium, as well. But who needs to eat calcium-rich food while eating kale when kale itself possesses a lot of calcium, right?

Image source: howstuffworks.com

Sources:
en.wikipedia.org
webmd.com
howstuffworks.com

Weight Loss Banquet Ideas

Any celebration calls for a feast. But if you are on a strict body fat loss diet, it would be hard to enjoy such occasions. People with food allergies might not enjoy such joyous events as well. So if you are planning to hold a feast that would truly be enjoyable for anybody, with health problems or not, try cooking (or ordering if you have a caterer) up a feast that would heartily and healthily enjoyed by your guests.

The most common allergy-causing food are fish, shellfish, nuts, and dairy. So here's a weight loss menu idea that subtracts all these.

Fun Body Fat Loss Lunch Sandwich Ideas

Raspberry goat cheese sandwich

I've already shared how you can snack properly when dieting, how to grocery shop for healthy food, and how to control yourself when eating out. Now, I'm  here to aid you regarding eating lunch at work. Well, I'm actually here to aid you regarding preparing weight loss packed lunch for work. And nothing spells packed lunch better than s-a-n-d-w-i-c-h. After taking ideas from the healthy grocery shopping post, you might have stocked on a wide array of body fat loss healthy ingredients and healthy food. But how should you prepare it for your daily meals like a packed lunch sandwich?

Balsamic veggie sandwich

 Sandwiches are the most common lunch fare in existence. It can become boring and blah. But if you put a little creativity and healthier options into it, your lunch sandwiches won't be so ordinary and fattening. Instead of the usual white bread, add variety by choosing whole wheat. Oat, rye, and buckwheat are available. The texture and subtle change in taste can add more oomph to your sandwiches. Maybe using whole wheat buns, bagels, and pita bread would be interesting and tastier! Here are tasty sandwiches that would attract your eyes and taste buds.

• Raspberry goat cheese sandwich -This simple open-face sandwich is refreshingly tart and nutty at the same time. Plus, raspberries pack a whole lot of metabolism-aiding fiber. Just spread some goat cheese on your preferred bread and place raspberries on top. (c/o katheats.com)
• Balsamic veggie sandwich - Healthy and surprisingly yummy, the variety of flavors and texture gives you a one of a kind sandwich experience. (c/o buttermilkandpinecones.blogspot.com)
• Crab, Lemon, Parsley, and Caper salad with Ricotta on Crostini canapés - Who says canapés should only be served in parties? Have a party of one at work by trying out this guilt-free tasty canapés. (c/o thebiggestloser.com.au)

Crab, Lemon, Parsley, and Caper salad with Ricotta on Crostini

• Tofu bun -Tofu is the meat of vegans. But even non-vegans can enjoy it as substitute for meat when on a weight loss diet. Here's a mighty tasty take on tofu (c/o vegan.sheknows.com) Or how about really transforming tofu into a burger? (c/o chefinyou.com)

tofu bun

• Guiltless health wrap - Like sandwiches, wraps can be filled with different ingredients depending on your prefence. Wrap some lettuce/romaine, low-sodium deli meat, cucumbers, tomatoes, red onions, olives, corn, cheddar cheese, mustard, plain yogurt and pepper into a whole wheat wrap and enjoy being on a flavor high! Another favorite version of mine is wrapping low-sodium deli ham, cheddar cheese, barbecue sauce, and banana peppers into a whole wheat pita bread.

guiltless health wrap

The cut of sandwiches can make a difference as well. From whole wheat wraps, to great canapés, take your sandwiches to a whole new different level.

sandwich cuts

Ingredient In Focus: Flax Seeds

You may have heard about this weight loss ingredient which created a lot of buzz among the health and fitness community. Flax seeds come in brown and yellow varieties. Both have similar nutritional content and omega-3 fatty acids but a certain yellow type of flax seed called solin has a different oil profile and is very low on omega-3 fatty acids.

So how do these little seeds help in body fat loss? Are they tasty? How should they be used in dishes? First, flax seeds are rich in fiber and good fat. Fiber is filling yet low in calories. Fiber is absorbed by the body more slowly than other food compounds; thus, you will feel full longer when you eat it. Fiber also absorbs cholesterol and boosts metabolism. Then, the good fat like gamma-linolenic acid initiates thermogenesis (a fat-burning process that burns stored excess fat cells). Omega-3 fatty acids on the other hand help prevent chronic diseases including heart disease, arthritis, asthma, and diabetes.

Ground flax seeds

 Regarding flavor, flax seeds are nutty similar to wheat germ. The yellow variety has a milder flavor compared to the brown variety which has a bitter flavor. Flax seeds are grounded and then added to dishes. There is no standard consumption for it but 1 tablespoon a day is adequate and more than 3 tablespoons may be excessive.

The possibilities are endless when it comes to adding it to dishes. From flavorful chutneys to simple oatmeal, ground flax seeds are healthy without packing too much flavor punch into your dishes. You can add it to almost any dish you want. So why not try adding it to your salads, soups, and sauces? Nutritionists, personal trainers, fitness gurus, and health buffs encourage it!

A Dieter's Guide To Grocery Shopping

Tips for effective body fat loss shopping

When on a weight loss diet, we are required to have a strict healthy meal plan. We are advised to watch what we eat. But some people find it hard to shop for healthy options when the tempting food and snacks are within easy reach. Moreover, people think it is much easier to choose for healthy options in a restaurant menu than to shop for healthy food and create a meal plan. But it is actually easier and more helpful to commit to a healthy grocery list than to order food which could trick you into thinking that it is healthy. Here are some tips you should remember when grocery shopping so that you won't fall under the sugary and fatty spell of tempting food.

A Dieter's Guide To Eating Out

Dieting can be quite a bit of struggle already by itself (especially if you are a foodie); what more when you have to eat outside? It is easy to plan a weight loss diet at home but how about when eating at a restaurant? Sometimes, you can't help it. Friends, family, work, etc. requires you to go out and eat with them once in a while. It is not a daily thing and yet it could disrupt your well-maintained personal training diet. Do not fret! Here are some tips so that you won't get carried away and lose all that body fat loss diet you went through.