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ANXIETY RELIEF: 101 Holistic Healing Secrets For Fast Anxiety Relief ebook

Summer Accardo   RN  

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Opis ebooka ANXIETY RELIEF: 101 Holistic Healing Secrets For Fast Anxiety Relief - Summer Accardo

Achieve Fast Anxiety Relief With 101 Secret Holistic Natural RemediesFrom Bestselling Author And Registered Nurse, Summer Accardo, RNThis groundbreaking holisitc anxiety relief health book is jam packed with clinically proven alternative remedies that will give you fast relief from your chronic health and psychological problems. This unique anxiety workbook and health guide is your blueprint for happiness, better health, a stronger immune system, a peaceful life, and pain-free body.If you're overwhelmed by constant worry, stress, panic, anxiety, illness, or pain, you need this book. You CAN overcome your health and anxiety problems quickly and naturally. Bestselling author and registered nurse, Summer Accardo, RN shows you how!These holistic healing secrets can supercharge and outsmart your immunity to help keep you anxiety-free, healthy, happy, and feeling young. Take it from those who are living to 100 and beyond completely free from anxiety and stress!BUY NOW!Keywords: anxiety relief, anxiety workbook, anxiety and depression, mood disorders, anxiety, holistic healing, alternative therapies, holistic health, health books, medical books, alternative medicine books, herbal remedies, natural remedies, home remedies, healthy living, happiness books, self help books, diabetes books, natural healing, essential oils, essential oils and aromatherapy, aromatherapy books, aromatherapy, essential oils books, alternative medicine, mindfulness meditation, holistic healing, herbal medicine, happiness books, motivational books, menoopause symptoms, menopause, arthritis, asthma, anxiety and depression, massage, apple cider vinegar, alternative medicine, complementary medicine, paleo diet, weight loss after 50, high blood pressure, pregnancy books, natural healing, natural remedies, homeopathic medicine, high cholesterol, lower cholesterol naturally, belly fat diet, how to lose belly fat, health books, health book, massage, mindfulness, mindfulness meditation, acupuncture, acupressure, acid reflux, relaxation, motivation, motivational books, medical books, self-help books, happiness books, happiness. parenting, parenting books, lower blood pressure naturally, weight loss motivation, diet programs, diet program, ketogenic diet, anti inflammatory diet, paleo diet, smoothie recipes, low carb recipes, dash diet, yoga, meditation, massage, Reiki, tantric massage, herbal remedies, anxiety, self improvement, time management, confidence, pregnancy guides, DIY beauty recipes, productivity, lifehacks, life hacks, personal transformation, organic skin care, skin lightening cream, best facial moisturizer, anti aging cream, wrinkle cream, healthy snacks, low carb recipes, healthy smoothie recipes, cheap healthy meal, quick healthy meals, bodybuilding, muscle and fitness, muscle building supplements, weight training, yoga poses, yoga for beginners, prenatal yoga, baby yoga, bikram yoga, home remedies, homeopathic medicine, medicinal herbs, herbal supplements, gluten free diet, paleo diet, diabetic diet, low glycemic foods, low carb diet, detox diet, fat burning foods, belly fat diet, fat burning workout, asthma symptoms, asthma medications, bronchial asthma, home remedies for asthma, breathing treatment, juice cleanse, colon cleanse, cleansing diet, natural detox, detox foods, cellulite workbook, halitosis, dry mouth, dry mouth treatment, dry mouth symptoms, reasons for bad breath, thinning hair, mood disorders, hair loss treatment, hair growth tips, hair loss causes, acne scars, acne medication, natural acne treatment, acne scar removal, pregnancy acne, natural sleep aids, sleep apnea treatment, insomnia symptoms, sleep medication, natural anxiety remedies, anxiety attack, relaxation techniques, stress relievers, ways to relieve stress, dealing with stress, breaking bad habits, addiction, overcoming addiction

Opinie o ebooku ANXIETY RELIEF: 101 Holistic Healing Secrets For Fast Anxiety Relief - Summer Accardo

Fragment ebooka ANXIETY RELIEF: 101 Holistic Healing Secrets For Fast Anxiety Relief - Summer Accardo

Summer Accardo, RN

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Table of contents

Disclaimer

101 Holistic Healing Secrets

groundbreaking

enjoy

crazy

ultimate guide

better

worry

show you how

outsmart

WITHOUT

Mango Smoothie

Pineapple Smoothie

Citrusy Cannoli

Avocado Salad Dressing

Mediterranean Rice Salad Dressing

Tuna Melt

Fruit and Nut Parfait

Avocado Tacos

Black Bean Salad

Tuna Avocado Pasta Salad

Feta, Olive And Walnut Salad

Shrimp With Garlic

Olives Wrapped In Prosciutto

Bonus Section

2 Easy Ways To Overcome Your Weight Loss Plateau

Are Carbohydrates All Bad? The Absolute Truth Revealed!

How to Lose Weight Even When Eating Restaurant Food

2 Easy Ways To Motivate Yourself To Get Rid of Belly Fat

Super Foods to Help You with Quick Weight Loss

Bonus Book - 40 Weight Loss Tips To Burn Fat Fast

2. Begin every day with a full glass of water.

4. Drink an additional glass of cool water during your meal.

6. Eat water dense foods like watermelon (when in season) and tomatoes.

8. Make your own juice.

10. Eat more fiber.

12. Add fresh lemon juice to your water.

14. Don't Deprive Yourself Of Sweets.

16. Only eat when you're hungry.

18. Review your medications.

20. Drink green tea.

22. Fill up on beans.

24. Enjoy your coffee.

26. Never, ever, skip meals.

28. Consume more berries.

30. Start enjoying fish.

32. Chew sugarless gum.

34. Eat a big breakfast.

36. Increase your oatmeal consumption.

38. Cook with hot peppers.

40. Go for a stroll.

Aromatherapy Essential Oils: 7 Important Things You Should Know

Aromatherapy Candles

Aromatherapy and Back Pain

Benefits of Aromatherapy

Safety Precautions When Using Essential Oils

Superfoods: Bonus Section

Almonds

Flaxseeds

Sweet Potatoes

Salmon

Steak

Superfoods That Defy Aging

Superfoods To Relieve Heartburn

Superfoods To Prevent Colds

Superfoods For Prostate Health

Superfoods For Healthy Hair

Superfoods That Fight Cancer

Take Home Message

Stuffed Artichokes with Shrimp

Preparation

Ingredients

Paleo Thyme Coconut Shrimp

Preparation

Ingredients

Paleo Shrimp Cakes With Scallions

Preparation

Ingredients

Paleo White Fish Vegetable Curry

Preparation

Ingredients

Shrimp and Spanish Chorizo Bites

Chicken

Ingredients

Paleo Chicken Fajita Salad With Fresh Lime

Preparation

Ingredients

Egg Drop Soup

Preparation

Ingredients

Paleo Scallion Chicken Breasts With Bell Peppers, Garlic And Mushroom Sauce

Preparation

Paleo Savory Shepherd's Pie

Preparation

Ingredients

Stir Fry Beef Salad

Preparation

Ingredients

Spicy Paleo Pepper Steak

Preparation

Ingredients

Paleo Sloppy Joes

Preparation

Ingredients

Paleo Meat Loaf

Preparation

Ingredients

Veal

Ingredients

Paleo Osso Buco

Preparation

Paleo Pork Tacos

Preparation

Ingredients

Vegetables

Ingredients

Paleo Hummus

Preparation

Ingredients For Vegetable Kebabs

Preparation

Baked Turkey Breast With Sliced Mushrooms

Preparation

Ingredients

Blueberry Carrot Salad

Preparation

Preparation

Ingredients

Carrot Cilantro Soup

Preparation

Ingredients

Orange and Fennel Salad

Lobster Fennel Soup

Preparation

Ingredients

Sweet And Savory Honey Chicken

Preparation

Ingredients

Ingredients

Fresh Gazpacho Soup

Preparation

Ingredients

Shrimp Salad

Chicken and Steak Kabobs

Preparation

Ingredients

Orange Zested Roasted Chicken

Preparation

Ingredients

Paleo Chuck Roast

Preparation

Ingredients

Spinach Beef Stew

Preparation

Ingredients

Osso Buco

Preparation

Ingredients

Paleo Pizza

Preparation

Ingredients

Baked Eggs In Bacon Rings

Preparation

Anti-Aging

Disclaimer

The Power Of Natural

Benefits Of Essential Oils And Aromatherapy Therapy

Bonus Book

To Blast Belly Fat

promoting fast weight loss

weight loss

enhance your weight loss efforts

2. Berry Minty Juice

4. Lemony Green Ginger Juice

6. Veggie Power Juice

8. Apple Pear Carrot Juice

10. Grape Juice

12. Energy Green Fruit Juice

14. Apple-Lettuce-Orange Juice

16. Fennel Pear Juice

18. Kale Spinach Pineapple Juice

20. Kale Energy Juice

22. Pineapple with Lavender Juice

24. Grapefruit Cran-Orange Juice

26. Peppery Cilantro-Cucumber Juice

28. Romaine Green Juice

30. Ginger-Apple-Pineapple Juice

32. Kiwi-Strawberry-Apple Juice

34. Carrot Parsely Juice

36. Green Ginger Juice

38. Sunny Juice

40. Celery-Carrot-Apple Juice

42. Pear-Pineapple-Beet Energy Juice

44. Vitality Veggie Juice

46. Apple-Cran-Blueberry Fiber Juice

48. Tangy Orange-Pineapple-Carrot Juice

50. Strawberry-Tomato-Basil Juice

52. Orange-Berry-Apple Yogurt Juice

54. Sunny Beta Juice

56. Minty Watermelon Juice

58. Pear-Pineapple-Watercress Juice

60. Orange Pineapple Carrot Juice

62. Rainbow Colors Juice

64. Green Max Juice

66. Power Kale Juice

68. Antioxidant Supreme Juice

70. Immune Enhancer Juice

72. Citrus Beet Juice

74. Cinnamon Apple Lime Juice

76. Kale Cleanse Juice

78. Ginger Lemon Blast

80. Pineapple Carrot Orange Juice

82. Kale Salad Boost Juice

84. Green Red Grape Juice

86. Cantaloupe Blueberry Carrot Juice

Wheatgrass Cleansing Juice

89. Pear Fennel Delight

91. Fennel Strawberry Kiwi Juice

Tomato Salad Juice

94. Bok Choy Licorice Apple Juice

96. Cucumber Bell Pepper Juice

98. Fennel Tomato Lime Juice

100. Peach Pineapple Juice

Bonus Book

For A Symptom-Free Life

The Cost of Migraine Headaches

Causes

Diagnostic Medical Testing

Lifestyle

Medications for Prevention of Migraine Headaches

Dietary Supplements for Migraine Headaches

Prognosis of Migraine Headaches

Acid Reflux Relief

Table Of Contents

What is Acid Reflux?

All Acid Reflux Episodes Are Not Created Equal

What About Milk?

Herbal Remedies

Confusion With Other Medical Conditions

Histamine H2 Antagonist Medications

Importance of Treatment

Healthy Paleo Diet Recipes That Promote Weight Loss and Reduce Acid Reflux Symptoms

Paleo Buffalo Wings

Preparation

Ingredients

Tomato Salad With Garlic And Basil

Preparation

Ingredients

Carrot Cilantro Soup

Preparation

Ingredients

Orange and Fennel Salad

Lobster Fennel Soup

Preparation

Ingredients

Sweet And Savory Honey Chicken

Preparation

Ingredients

Ingredients

Fresh Gazpacho Soup

Preparation

Ingredients

Shrimp Salad

Chicken and Steak Kabobs

Preparation

Ingredients

Orange Zested Roasted Chicken

Preparation

Ingredients

Paleo Chuck Roast

Preparation

Ingredients

Spinach Beef Stew

Preparation

Ingredients

Osso Buco

Preparation

Ingredients

Paleo Pizza

Preparation

Ingredients

Bonus Book

Disclaimer

Ingredients:

Gluten-Free Poppyseed Lemon Muffins

Preparation:

Ingredients:

Gluten-Free Orange Cranberry Scones

Preparation:

Ingredients:

Gluten-Free Pumpkin Muffins

Preparation:

Ingredients:

Gluten-Free Mulberry Granola

Preparation:

Ingredients:

Gluten-Free Buckwheat Cereal Topped with Skillet Pears, Dried Cherries and Toasted Almonds

Preparation:

Ingredients:

Gluten-Free Raspberry Almond Danish

Preparation:

Ingredients:

Gluten-Free Mushroom Spinach Quiche

Preparation:

Ingredients:

Gluten-Free Pizza Frittata

Preparation:

Ingredients:

Preparation:

Ingredients:

Easy Gluten-Free Oven Pancakes

Preparation:

Ingredients:

Gluten-Free Banana Berry Breakfast Smoothie

Preparation:

Ingredients:

Bonus Book

Disclaimer

2. Very Berry Mint Juice

4. Lemony Ginger Juice

6. Vegetable Engery Juice

8. Apple Pear Carrot Juice

10. Grape Energy Juice

12. Power Green Fruit Juice

14. Apple-Romaine-Orange Juice

16. Pear-Fennel Juice

18. Green Pineapple Juice

20. Kale Spinach Energy Juice

22. Lavender and Pineapple Juice

24. Tart and Sweet Citrus Juice

26. Cilantro-Cucumber Juice

28. Lemony-Green Juice

30. Ginger-Apple-Pineapple Juice

32. Apple-Kiwi-Strawberry Juice

34. Carrot Broccoli Juice

36. Ginger Green Juice

38. Sunshine Beta Juice

40. Celery-Carrot-Apple Juice

42. Pear-Pineapple-Beet Energy Juice

44. Vegetable Vitality Juice

46. Apple-Blueberry-Cranberry Fiber Juice

48. Spicy Orange-Carrot-Pineapple Juice

50. Tomato and Strawberry Juice

52. Berry Yogurt Juice

54. Carrot-Papaya-Orange Juice

56. Minty Watermelon Juice

58. Pineapple-Watercress Juice

Anxiety Relief In One Day

How To STOP Excessive Worry

Why Menopause Can Cause Anxiety And What You Can Do About It

Common Menopause Symptoms

Hot Flashes and Night Sweats

Phytoestrogens

Antidepressants

Osteoporosis

Urinary Problems

Palpitations

Changes In Hair Growth

Gum Problems

Superfoods For Anxiety And More

Superfoods To Relieve Anxiety

Superfoods For Superior Brain Function

More Superfoods For Depression, Anxiety And More

Apples

Beans

Broccoli

Dark Chocolate

Extra Virgin Olive Oil

Honey

Low Fat Yogurt

Onions

Pomegranates

Soy

Tea

Turkey

Wild Salmon

Superfoods For A Healthy Heart

Kale

Red Wine

Sardines

Oranges

Grass Fed Beef

Ginger

Macadamia Nuts

Bonus Book

Disclaimer

Tomatoes

Sweet Potatoes

Salmon

Steak

Superfoods To Relieve Anxiety

Superfoods For Superior Brain Function

Superfoods To Manage Menopausal Symptoms

Superfoods For Fighting The Flu

Superfoods For Depression

Superfoods To Prevent Heart Disease And Stroke

Superfoods For Longevity

40 Weight Loss Tips

Disclaimer

1. Stay Well Hydrated.

3. Drink a full glass of cool water prior to the beginning of each meal.

5. Avoid sweetened drinks because they are loaded with calorie-laden sugar.

7. Eat fresh produce instead of drinking high calorie, sweetened fruit juice.

9. Opt for fresh fruit instead of commercially processed fruit.

11. Don't skimp on fresh vegetables.

13. Think about every bite of food that you take in.

15. Keep consistent meal times.

17. Monitor your snacks.

19. Get a check-up.

21. Eat more almonds.

23. Enjoy more peanut butter.

25. Avoid fried foods at all costs.

27. Eat fresh, raw vegetables instead of canned or cooked vegetables.

29. Add more lean meats into your diet.

31. Eat more apples.

33. Brush your teeth.

35. Cook with olive oil.

37. Include onions in your meals.

39. Cook with coconut oil.

Bonus Book

Recipes For Quick & Healthy Weight Loss

Spicy

Ingredients

Southwestern Veggie Tacos

Directions

Ingredients

Chinese noodles with spring vegetables

Directions

Ingredients

Braised kale with cherry tomatoes

Directions

Ingredients

Asparagus hazelnut gremolata

Directions

Ingredients

Fennel-apple slaw

Directions

Ingredients

Edamame and summer bean salad

Directions

Ingredients

Baked apples with almonds and cherries

Directions

Ingredients

Orange smoothie

Directions

Ingredients

Baba ghanoush

Directions

Ingredients

Corn tamales with avocado-tomatillo salsa

For the salsa

Pasta with marinara sauce and grilled vegetables

Directions

Ingredients

Polenta with roasted Mediterranean vegetables

Directions

Ingredients

Southwestern wraps

Directions

Ingredients

Asparagus, tomato and red pepper French bread pizza

Directions

Ingredients

Vermicelli tossed with roasted asparagus and fresh tomatoes

Directions

Ingredients

Creamy cheesy macaroni

Directions

Ingredients

Bean salad with balsamic vinaigrette

Directions

Ingredients

Yellow pear and cherry tomato salad

Directions

Ingredients

Tossed greens with pasta, fruit and balsamic vinaigrette

Directions

Ingredients

Pumpkin-hazelnut tea cake

Directions

Ingredients

Buckwheat pancakes

Directions

Ingredients

Spiced carrot raisin bread

Directions

No part of the book may be distributed or reproduced in any way, shape or form, without prior written approval by the author.

The information included in this book is for educational purposes only. It is not intended to be a substitute for professional medical advice. The reader of this book should always consult his or her medical healthcare provider to determine if the information in this book is appropriate for their own situation.

Furthermore, if readers of the book have concerns or questions regarding a treatment plan, diet, exercise regimen or medical condition, they need to consult their healthcare providers.

The information in the book is not advice, and should not be taken as such. Always consult with your healthcare provider prior to exercising, dieting, or considering alternative treatments, home remedies or new diets.

101 Holistic Healing Secrets

Holistic healing remedies are time-tested, inexpensive, very effective, and ideal for just about any everyday ailment or symptom that doesn't necessitate traditional medical care, as well as for chronic health conditions that might benefit from alternative therapies.

Do you have a keen interest in home remedies, alternative medicine and holistic healing? Have you ever wondered if you could actually relieve your chronic pain, illnesses, anxiety, panic attacks and insomnia without the debilitating side effects of prescription medications? Well look no further.

Your answer is right here, in this groundbreaking, holistic healing book that is jam packed with scientifically proven home remedies, alternative medicine strategies, holistic health remedies, clever health tips, healing secrets, and anxiety-busting treatments.

These remedies are sure to supercharge your mood, resolve everyday aches, pains and illnesses while bringing you robust, vibrant health. Through alternative medicine, holistic healing, and naturopathy, you will learn how to turbocharge your immunity, skyrocket your happiness level, and enjoy all the gifts that life has to offer.

Learn the secrets of simple holistic remedies, longevity, peace, good health and happiness from those who practice alternative healing, home remedy experts, and alternative medicine practitioners, as well as those who are living happily and healthily in their 100s!

Get the latest, cutting-edge holistic health and alternative healing tips to relieve or reduce your risk for:

Anxiety

Depression

Insomnia

Cardiovascular Disease

Cancer

Chronic Pain

Fibromyalgia

Chronic Fatigue Syndrome

Hypothyroidism

Acne

Diabetes

High Blood Pressure

Social Anxiety

Panic Attacks

Obesity

Skin Problems

Urinary Tract Problems

Gastrointestinal Problems

Vision Problems

Menopause Symptoms

Pre-menstrual Symptoms

Prostate Problems

and more!

Many of the clinically proven, holistichealing methods and home remedies in this book work overnight, and some even work immediately to give you crazy, insane relief from your chronic health and psychological problems. This ultimate guide is your blueprint for better health. If you're overwhelmed by worry, stress, anxiety, illness, or pain, you need this book.

You CAN overcome your health issues fast! You simply need to teach your body how to heal itself, in ways you've never thought possible, through alternative medicine and alternative healing methods. This book will show you how! These unusual home remedies and alternative medicine methods can supercharge and outsmart your immunity so that you'll rarely get sick anymore.

There are a variety of different holistic and alternative medicine philosophies, treatments and home remedies thatprovide hope to people who are seeking non-traditional methods of treatment for medical and psychological conditions.

Your body needs a balance, however, staying perpetually busy often results in a disruption in this delicate balance. Every day, we are bombarded with a staggering number of toxins, viruses, allergens, bacteria, and chemicals. Luckily, our immune systems are able to fight them off to keep us fit and healthy. However, if fatigue, a poor diet or constant stress lowers your immunity, these harmful invaders may promote the development of certain diseases.

The alternative medicine and alternative healing tips described in the book, will help enhance your body's ability to maintain a strong immune system, so that you can enjoy robust health.

The home remedy approach to treating medical and psychological conditions as well as minor injuries are becoming more mainstream in medical practice. This book will help you understand how these clever home remedies can help treat physical and emotional conditions through herbal and botanical methods, dietary supplementation, massage therapy, chiropractic care, nutritional intervention, aroma therapies, homeopathy remedies, yoga, acupuncture, acupressure and more.

Chronic conditions such as rheumatoid and osteoarthritis, hypertension, anxiety, migraines, pain, and a variety of other medical conditions can be treated and managed quite well with holistic health methods.

Remember, your body can often it heal itself, when it has the proper tools! In this revised edition, you'll also get the latest information on essential oils, aromatherapy, Paleo diet recipes, and weight loss secrets to lose up to 4x more weight!

Did you know that you can turn on your body's own fat burning switch just by eating certain foods? It's that simple. You might be a skeptic, but there's some real science behind it. When you eat simple carbohydrates, starches, and junk food, your blood glucose levels start to fluctuate wildly.

This metabolic phenomenon is a dieter's worst nightmare. It seems like no matter what you do, the scale just doesn't want to budge. It's not your fault. Even if you cut calories and exercise, you still might reach a plateau, which will abruptly stop your weight loss efforts. You need to re-program your metabolism and activate your body's own ability to burn fat.

Best selling author and registered nurse, Summer Accardo, RN, has a solution that will help you keep your blood sugar levels stable, help your body naturally detox, and keep your fat burning furnace working overtime.

Don't think it's possible? Take the challenge. Simply incorporate some of these amazingly powerful super foods into your daily meal plans by eating these delicious recipes. You'll lose weight, feel better, look younger, and you might even notice an improvement in your mood!

These fat burning foods are rich in omega-3 fatty acids, which have been scientifically proven to relieve depression and anxiety. So in addition to losing weight, you're getting the added, extra bonus of a better mood! What could be better?

Losing weight is difficult, and when you don't see results, it's frustrating. When you see the scale moving in the right direction, you get inspired to eat the right foods to lose even more weight. What's even more frustrating is that when you're on a diet, you're always hungry. Hunger makes you unhappy and stresses you out.

This raises your blood sugar levels even more, further sabotaging your weight loss efforts. With this plan, you'll never be hungry, and you'll be doing your body a whole lot of good! What have you got to lose, except a few extra, unwanted pounds!

Eating a diet rich in foods containing monounsaturated fats or MUFAs equals quick and easy weight loss, and a flat belly. By incorporating these nutrient-dense foods into your diet, you will lose weight WITHOUT having to lift a finger to exercise, or to futz around in the kitchen with complicated recipes.

MUFA foods not only help keep your cholesterol levels within normal limits, they also skyrocket your metabolism and melt away fat, especially stubborn and resistant belly fat. MUFA-rich foods, that include avocados, nuts, olives, seeds, chocolate and legumes contain fats that are plant-based. In addition, MUFA-rich foods are rich in immunity-enhancing properties that help keep your heart healthy, protect against cellular damage caused by free radicals and promote weight loss.

One of the most popular foods rich in MUFAs is olive oil, which has long been a staple in Mediterranean cooking. The most amazing benefit of MUFA is that it may help banish stubborn belly fat. Not only will eating foods high in MUFAs help you lose belly fat, it may also enhance your physical stamina and boost your immunity. MUFAs may also prevent metabolic syndrome, a condition that can increase your risk of diabetes and cardiovascular disease. Diets high in MUFAs help improve sensitivity to insulin, while keeping blood lipid levels with normal limits.

The most stunning property of MUFAs as they pertain to weight loss is their ability to speed up the metabolism. Eating a breakfast rich in MUFAs has the potential to burn calories for up to 5 or more hours. Furthermore, MUFAs are surprisingly effective at targeting stubborn abdominal fat and dangerous visceral fat. Visceral fat is fat that is stored deep in the belly, and is more resistant to diet and exercise than subcutaneous or superficial fat. In addition to cardiovascular disease, having an abundance of visceral fat may also raise the risk for dementia, diabetes and gynecological cancers.

Furthermore, visceral fat also promotes inflammation, which is thought to be a trigger of systemic disease. Although this sounds discouraging, the MUFA diet may substantially help reduce belly fat, and more specifically, unhealthy visceral fat.

Although exercising on the MUFA diet is not necessary for weight loss, you will lose more weight if you incorporate daily exercise into your routine. Before embarking on a new diet and exercise program, always check with your health care provider to make sure you are physically able to do so safely. To further enhance your weight loss while eating MUFA-rich foods, drink eight 8-ounce glasses of water everyday. Water not only helps rid your body of toxins, it also speeds up your metabolism and relieves water weight gain.

Portion control is still important, even when on a MUFA diet. Limiting your caloric intake to about 400 - 500 calories per meal will ensure that you do not overeat. Including just one MUFA food at each meal helps maintain normal blood sugar levels and helps keep you fuller longer. It is also important that you eat smaller, more frequent meals, rather than eating three larger meals.

This helps stave off insulin fluctuations that tell your body to store more fat. It also helps keep cravings at bay. By following these suggestions incorporating these foods and recipes into your daily meal plan, the weight will start to melt away, and you will feel more energized and fit.

Simple MUFA Recipes

Mango Smoothie

1/4 cup cubed mangos

1/2 cup mango juice

1/4 cup avocado

1/4 cup vanilla yogurt, fat-free

1/2 tablespoon sugar

1 tablespoon fresh lemon juice

6 ice cubes

Combine all ingredients in blender and blend until smooth.

Banana Peanut Butter Smoothie

1/2 cup plain fat-free yogurt

1/2 cup fat-free milk

1/4 ripe banana

2 tablespoons peanut butter

1 tablespoon honey

5 ice cubes

Combine all ingredients in blender and blend until smooth.

Pineapple Smoothie

4 ounces crushed canned pineapple

1 cup fat-free milk

1 tablespoon flaxseed oil

4 ice cubes

Combine all ingredients in blender and blend until smooth.

Raisin Walnut Chicken Pita

Mix together 3 ounces chicken breast, 1 tablespoon chopped walnuts, 1 tablespoon raisins, 1 teaspoon olive oil, 2 romaine lettuce leaves and 2 slices tomato. Fill 1 whole grain or whole wheat pita with mixture.

Citrusy Cannoli

16 ounces ricotta cheese, fat-free

1/3 tablespoon powdered sugar

1 teaspoon grated lime zest

1 tablespoon grated orange zest

2 teaspoons grated lemon zest

3 cups semi-sweet chocolate chips

1/2 teaspoon vanilla extract

12 medium to large cannnoli shells

Combine ricotta cheese, citrus zests, vanilla and sugar. Using an electric mixer, mix until fluffy and light. Next, fold in chocolate chips and then spoon mixture into cannoli shells. Sprinkle powdered sugar over each cannoli for garnish.

Chicken Breast With Almond Crust

6 ounces skinless, boneless chicken breasts

1/4 cup egg substitute

1 tablespoon cornstarch

2 tablespoons finely chopped almonds

Sprinkle chicken breasts with cornstarch and then dip chicken into egg mixture. Next, sprinkle with the almonds. Spray skillet with cooking spray, and over medium heat, cook the chicken breasts until thickest part of meat registers 165 degrees Farenheit.

Avocado Salad Dressing

2 large avocados, chopped

1 cup chopped1 pint light or fat-free sour cream

6 tablespoons freshly squeezed lime juice fresh cilantro

3/4 cup canola oil

1 tablespoon ground cumin

2 tablespoons minced garlic

Salt and black pepper to taste

Add all ingredients except canola oil into blender and blend on medium speed for 2 minutes. Turning blender to low speed, slowly add oil until ingredients are emulsified. Return speed back to medium and blend for an additional minute. Pour mixture into plastic container, refrigerate, and use as needed.

Mediterranean Rice Salad

2 cups cooked brown rice

6 cups fresh baby spinach

1 cup zucchini

1 cup yellow squash

2 tablespoons olive oil

1 tablespoon chopped fresh parsley

1 tablespoon chopped fresh basil

1/2 teaspoon dried oregano

1 cup sliced black olives

1/2 cup grated Romano cheese

Wash spinach and tear into small pieces, then place in bowl. In medium-sized skillet, heat olive oil and add zucchini and squash, turning occasionally. Add oregano, parsley and basil, while tossing mixture.

Cook until vegetables are soft, but not mushy. Pour mixture into bowl of spinach and toss well. Add olives and rice and toss again. Pour salad dressing (see recipe below) over salad and toss until well-coated. Next, sprinkle Romano cheese over top of salad.

Mediterranean Rice Salad Dressing

6 tablespoons olive oil

1 tablespoon chopped garlic

Juice from 2 freshly squeezed lemons

1/2 teaspoon dried parsley

1/2 teaspoon dried tarragon

Salt and ground black pepper to taste

Combine ingredients in blender for 2 minutes.

Salmon Almondine

Top a 4 ounce grilled Alaskan salmon with 2 cups steamed green beans. Dress with 1/2 tablespoon olive oil, 1 tablespoon freshly squeezed lemon juice and 2 tablespoons sliced almonds.

Tuna Melt

Fill 2 slices whole wheat bread with 3 ounces of water-packed tuna combined with 3 tablespoons grated Romano cheese, 1 tablespoon sunflower seeds, 1/4 teaspoon dill and 1/2 teaspoon black olives. Place sandwich under oven broiler until cheese is melted.

Guacamole

Combine 4 ripe avocados with 1/2 cup seeded tomato, 2 chopped scallions, 2 tablespoons fresh chopped cilantro and the juice from 1 fresh lime. For an extra hint of heat, add 1 teaspoon Tabasco or hot sauce.

Fruit and Nut Parfait

Combine 2 cups puffed cereal with 5 ounces low-fat or fat-free vanilla yogurt, 2 tablespoons slivered almonds, 1/2 cup raspberries and 1/4 cup blueberries.

Turkey Cobb Salad

6 ounces deli roasted turkey breast

12 cups salad greens

1 chopped avocado

1 cup plum tomatoes

3 hard boiled eggs, chopped

10 slices bacon, crumbled

1 cup low-fat cheddar cheese

10 ounces light vinaigrette dressing

Arrange salad greens on serving platter and then place other ingredients on top. Drizzle salad dressing on each portion.

Avocado Tacos

3 mashed avocados

12 tortilla shells

1/2 cup chopped fresh cilantro

2 chopped scallions

1 teaspoon fresh chopped garlic

1/4 teaspoon Tabasco sauce

1 cup diced tomatoes

Salt and pepper to taste

Juice from 1 freshly squeezed lime

Combine ingredients and fill tortilla, then fold and serve.

California Chicken

4 boneless, skinless chicken breasts

1 tablespoon olive oil

1/2 teaspoon salt

1/2 teaspoon onion powder

1/4 teaspoon ground black pepper

2 avocados sliced

2 plum tomatoes sliced

8 ounces Monteray Jack cheese, sliced into strips

Preheat oven to 350 degrees F. Heat olive oil in medium-sized skillet and then add chicken breasts and onion powder. Cook for 15 minutes, or until golden brown. Add salt and pepper and arrange chicken on baking sheet.

Top each piece of chicken with 2 tomato slices and 2 slices of cheese. Cook in oven for 15 minutes, or until cheese is melted. Remove baking sheetfrom oven and top each chicken breast with 2 slices avocado. Serve immediately.

Black Bean Salad

1 15 ounce can of black beans, rinsed

2 15 ounce cans of sweet corn, drained

10 chopped green onions

1 green bell pepper, seeded and chopped

2 jalapeno peppers, chopped

1 avocado, diced

3 tablespoons chopped pimentos

1 cup fresh cilantro, chopped

3 tomatoes, seeded and chopped

Juice from 1 freshly squeezed lime

1/2 teaspoon garlic powder

1/2 cup light Italian salad dressing

Combine all ingredients in large bowl and toss. Chill until ready to serve.

Hearty Turkey Southwestern Soup

2 Cups cooked turkey, shredded

5 cups vegetable broth

3 plum tomatoes, chopped

1 28 ounce can peeled tomatoes

1 4 ounce can green chile peppers, chopped

3 cloves garlic, chopped

1 yellow onion, chopped

1/4 teaspoon ground cumin

2 tablespoons freshly squeezed lime juice

1/2 teaspoon crushed red pepper flakes

1 tablespoon fresh cilantro, chopped

1 avocado, diced

Salt and pepper to taste

1 cup Monterey Jack cheese, shredded

Combine all ingredients except avocado, cilantro and cheese, in large soup pot, and over medium heat, bring to boil. Reduce heat and simmer for 30 minutes. Add in avocado and cilantro and continue simmering for another 20 minutes. Spoon soup into serving bowls. Top with Monterey Jack cheese.

Tuna Avocado Pasta Salad

1 16 ounce package penne pasta

1 large can tuna packed in water

2 chopped green scallions

1/4 pound cooked bacon

1 cup shredded Cheddar cheese

2 avocados, diced

2 plum tomatoes, diced

1 cup low-fat mayonnaise

1 teaspoon crushed red pepper flakes

4 cups shredded romaine lettuce

Bring pot of salted water to rolling boil. Add penne pasta to pot and cook for 10 minutes. Drain and rinse under cold water. Cook bacon in skillet until browned. Drain excess bacon fat and crumble. In large bowl, combine pasta, tuna, bacon, scallions avocado, cheese, lemon juice, mayonnaise, tomatoes and dried red pepper flakes. Serve salad over romaine lettuce leaves.

Cheese Avocado Burgers

2 pounds ground beef

1 envelope onion soup mix

2 cloves garlic, chopped

2 avocados, sliced

1/2 cup water

1/2 teaspoon ketchup

1 tablespoon Tabasco sauce

1/4 teaspoon chili powder

1/4 teaspoon ground black pepper

1/2 teaspoon prepared yellow mustard

4 whole wheat hamburger buns

4 slices pepperjack cheese

5 scallions, chopped

Preheat broiler. In large bowl, combine beef, soup mix, Tabasco sauce, water, garlic, chili powder, mustard, ketchup and pepper. Form mixture into 4 thick hamburger patties, and place on broiler pan. Broil hamburgers for 15 minutes each side, or until they are well done.

Arrange buns on broiler pan and briefly toast until golden. Place scallions on broiler pan and toast until soft. Place meat patties on buns and top with cheese and avocado slices. Serve with toasted scallions.

Feta, Olive And Walnut Salad

6 ounces crumbled feta cheese

1/2 cup chopped walnuts

8 green onions, sliced

1 pint cherry tomatoes, cut in half

1/2 cup chopped fresh basil leaves chopped

1 avocado peeled and chopped

1 red bell pepper, diced

1 green bell pepper, dice

1/2 cup pitted kalamata olives, chopped

1/2 teaspoon garlic salt

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1 tablespoon olive oil

1 tablespoon balsamic vinegar

Place walnuts in frying pan over medium heat. Cook, while stirring contantly until golden. In large bowl, combine walnuts, basil, avocado, tomatoes, green onions, kalamata olives, feta cheese and peppers.

Dress with olive oil and balsamic vinegar and season with salt and pepper and garlic salt. Toss well and allow to sit for about 20 minutes before serving so that flavors are well-combined.

Spicy Deviled Eggs

12 hard-boiled eggs, peeled

1/2 cup mayonnaise

1/4 cup prepared yellow mustard

3 green onions, chopped

3 tablespoons sweet pickles, chopped

1/2 jalapeno pepper, chopped

1 avocado peeled and mashed

Salt ground black pepper to taste

1 tablespoon paprika

Slice the eggs lengthwise and set yolks aside in a bowl. Combine yolks, mustard mayonnaise, onions, sweet pickles, jalapeno, avocado, and salt and pepper, until mixed. Fill egg halves with mixture and sprinkle the tops with paprika.

Shrimp With Garlic

2 pounds cooked shrimp

6 cloves garlic, minced

1 red bell pepper, chopped

1 green bell pepper, chopped

1 yellow onion, diced

1/4 cup chopped fresh cilantro

1 avocado peeled and diced

Salt and ground black pepper to taste

1/2 tablespoon dried red pepper flakes

1/2 cup olive oil

In large mixing bowl, place shrimp, onion, peppers, garlic, avocado, red pepper flakes and cilantro. Drizzle lightly with olive oil and season with salt and pepper to taste. Refrigerate for 1 hour. Serve chilled.

Olives Stuffed With Almonds

10 large pitted black olives

10 large pitted green olives

1/2 toasted whole almonds

3 cloves garlic, sliced

1 teaspoon dried red pepper flakes

1 1/2 cups olive oil

Stuff olives with whole almonds. Combine remaining ingredients in large bowl and marinate olives.

Marinate olives covered, in refrigerator for 5 days. Before serving, let olives sit at room temperature for at least 15 minutes.

Olives Wrapped In Prosciutto

3 ounces prosciutto, sliced thin

1 ounce can black olives, pitted and drained

1 ounce aged parmesan cheese

Cocktail picks

Romain lettuce leaves

Cut parmesan cheese into small pieces and stuff olives with cheese. Cut prosciutto into 3 1/2 inch strips and wrap 1 strip around each olive. Secure prosciutto with cocktail pick and arrange on serving platter lined with Romaine lettuce leaves. Cover and refrigerate for 24 hours. Serve cold or let stand at room temperature for 15 minutes.

Take Away Message

If you are on-the-go, and do not have time to prepare a meal containing MUFAs, eating a small snack such as 1 ounce of walnuts, 1 ounce of green or black olives, a handful of sunflower seeds or 1 ounce of dark chocolate will provide you with all the fat blasting MUFAs you need for the day to help keep your metabolism revved up enough to blast that stubborn belly fat.

Bonus Section

Secret Weight Loss Tips Revealed

Getting rid of excess weight helps us achieve more self-esteem and better health. In our quest to find that perfect diet or weight loss tip, we find ourselves scrambling to find the "holy grail" of weight loss methods. Unfortunately, there are no holy grails, but there are a number of highly effective weight loss tips that are scientifically proven to work. Although portion control and exercise are the two main components of an effective weight loss program, by reading this book, you'll learn a few new strategies that will help promote even more weight loss.

2 Easy Ways To Overcome Your Weight Loss Plateau

If you lost weight successfully for the first couple weeks after you signed up with a new weight loss program and reached a plateau soon after, you're not alone. When people begin a weight loss program, they typically lose weight rather quickly, because most diet and weight loss programs are designed to provide participants with "instant weight loss". Unfortunately, this "instant weight loss" is often only temporary weight loss.

You will typically lose weight very rapidly for the first couple weeks, but after that, you'll quickly find that your weight is not going down anymore! You are not losing any more than what you have already lost. You have hit the proverbial weight loss plateau! In these cases, the only recourse you have is to completely overhaul your lifestyle habits.

You have probably performed the exact set of exercises and ate the exact same types of foods time and time again during those first couple weeks when you were successfully losing weight. As a result of your routine, your body got acclimated to your diet and exercise regimen. When this happened, your weight loss strategies failed to generate anymore sustainable results. In light of this, if you want to get past your plateau, you need to change up your diet and exercise routine. Follow these two methods to break free from your weight loss plateau.

1. Counting calories is not typically not the way to go: When you engage in calorie counting, you limit your intake of calories to unusually low levels. When your caloric intake is too low, your body has no incentive to increase its metabolic rate because it has a few calories to burn. The result of this physiological response is that your metabolic rate remains unusually low. Therefore, when your metabolic rate has decreased, you are not able to burn fat effectively. To reverse your sluggish metabolism you need to stop counting calories and consume enough food so that your body can stoke your metabolism to a higher rate. Your body needs calories and fuel to effectively burn fat, and it can only get the fuel it needs from the foods you eat.

2. Ramp up your exercise. If you have been slacking off on your exercise routine, or avoiding it altogether, you are unable to lose weight like you should. Weight loss is enhanced by participating in high intensity daily workouts. Instead of shying away from exercise, try to embrace it. Exercise is a very powerful way of raising your metabolic rate, and by following these two simple methods, you will quickly have the slim body that you desire.

2 Reasons Why Very Low Calorie Diets Don't Work

It is quite common for people to lament about dismal results after being on very low calorie weight loss programs. After all their hard work and dedications, disappointment sets in after they find out that they've lost only a few pounds. As a result, they become discouraged and quit the weight loss program altogether. The primary reason why very low calorie diets are ineffective is because your body is basically malnourished. Not only does this state slow down your metabolism, it also makes you so tired that you are physically unable to exercise. Always remember that calories are your friend, and not your enemy when it comes to weight loss. Don't feel as though you need to avoid calories, because they are essential in supplying your body with crucial energy and nutrition. When your caloric intake is adequate, your metabolic rate increases, resulting in automatic weight loss. You must be cognizant of which type of calories you consume, however. Bad calories which are present in junk foods do not provide you with the nutrients and energy you need to effectively stoke your metabolism, nor do they provide you with the stamina you need to maintain your exercise program. Junk food provides you only with empty calories, but fruits, vegetables, grains and lean proteins are nutritionally dense foods that help keep you healthy, while helping you lose weight.

Building muscle is essential, and in order for your muscles to maintain themselves, they need to burn a lot of calories. This means that if you have more lean muscle mass, you will lose weight faster. Eating foods rich in lean protein is an excellent way of building muscle, as is working out on a consistent basis. Another benefit of eating foods rich in protein is that they fill you up so that you won't be as hungry quickly, so the possibility of overeating is reduced. Conversely, when you eat only foods low in calories, you are unable to build muscle effectively. As a result, you lose muscle mass. When your body does not have enough lean muscle, you are unable to burn fat because your metabolic rate remains abnormally low. This is another reason why very low calorie diets typically don't work. While you may quickly lose water weight and muscle while on a low calorie diet, you may be fooled into thinking that you've actually lost a substantial amount of weight, when in reality, you have not lost hardly any fat. Unless fat is lost, your ability to become physically fit is diminished.

Are Carbohydrates All Bad? The Absolute Truth Revealed!

Weight loss failure is typically the result of lack of education. As a matter of fact, the lack of educations often gives rise to a number of superstitions and misconceptions. Many people feel that all carbohydrates are detrimental to weight loss, and that if they decrease their intake of carbohydrates, they will lose weight. This could not be further from the truth. There are "good" carbohydrates and "bad" carbohydrates. While it is true that limiting your intake of the "bad" carbohydrates often helps speed weight loss, consuming "good" carbs will provide you with much needed energy and nutrition. Carbohydrates known as "bad" carbs are the highly processed carbs such as chips, pasta, white bread, candies, cakes, cookies and soft drinks. While these foods are being processed, a great portion of their nutritional value is lost, leaving a lot of empty calories. If you are serious about weight loss, these simple carbohydrates should be limited or avoided. Also, these processed foods are high in sugar and caloric content. The more sugar that you consume, the more weight you put on. Furthermore, "bad" carbohydrates are often low in fiber, which makes them easily converted into fat. Aside from weight gain, consuming too many processed foods may raise the risk of diabetes because they increase your blood glucose levels.

Good carbohydrates are typically found in natural foods such as vegetables, fruits, legumes, whole wheat pasta, seeds, and wholegrain wheat. These foods contain carbohydrates, however, they are not the same carbs that cause weight gain. Instead, these carbs are "slow carbs" which typically take a longer time to digest, therefore, gaining weight isn't a concern. Good carbs are also rich sources of fiber, which keep you full for a longer period of time. In addition, they also help suppress your appetite, so you don't crave unhealthy snacks. Remember, not all carbohydrates are detrimental to your weight loss efforts. Making the right decision when comes to carbohydrate consumption may result in rapid weight loss.

4 Essential Foods To Help You Lose Weight

Did you know that you can actually lose weight by eating only certain foods? Although this may sound unbelievable, it's true. As we age our metabolic rate declines significantly. This is why those approaching middle age commonly gain weight. When your metabolic rate slows down, you don't burn as many calories as you did when you were younger. Eating these certain foods helps boost your metabolic rate, which will quickly promote weight loss.

1. Green tea: Green tea helps hasten weight loss because it contains special fat burning chemicals. Many commercial weight loss supplements contain green tea as their common ingredient!

2. Almonds: Almonds contain good fats that provide your body with important nutrients such as fatty acids and proteins, which help stoke your metabolism, while burning fat. Almonds are also rich in magnesium, a mineral that is vital to cardiovascular health.

3. Peanut butter is an excellent replacement for ordinary butter, and is rich in fiber and protein. Furthermore, peanut butter helps you burn fat because it promotes the building of lean muscle mass, while the fiber content helps suppress your appetite for extended periods of time. Pairing peanut butter with whole grain bread makes a healthy, fat-fighting snack.

4. Beans are wonderful appetite suppressants because they help keep your stomach full. Like peanut butter, beans are high in fiber and protein, and they help raise your metabolism so that you lose weight more effectively.

How to Lose Weight Even When Eating Restaurant Food

Eating in restaurants is a challenge for anyone who is trying to lose weight. There are a number of things you can do to make it easier to follow your diet when you go out to eat. These include visiting vegetarian restaurants, and ordering your salad dressing on the side.

Although these two things sound simple, they can have a big impact on your weight loss efforts. Most vegetarian restaurants take care to ensure that their foods are prepared in a healthy manner, void of saturated fat, cholesterol and and sugars. Staying away from buffets will also help you avoid temptation, as will being mindful of portion control. You don't have to deprive yourself of your favorite foods, as long as you practice portion control.

If you do find yourself at a restaurant buffet, steer clear of fatty foods, and instead, opt for healthier alternatives such as raw vegetables, fruits and lean proteins such as turkey breast, chicken or fish.

3 Simple and Powerful Techniques to Help You Achieve Your Weight Loss Goals

1. Set reasonable goals. Many people cannot achieve their weight loss goals because they are unreasonable. Although there is nothing wrong in setting your sites on large goals, don't make them so large so that they become intimidating or overwhelming. Start slow, and you'll soon see how simple it is to get rid of those extra, stubborn pounds.

Also, keep in mind that changes don't occur overnight, so be patient, and you're weight will come off. Instead of trying to give up your favorite junk foods all at once, cut down gradually, while replacing one type of junk food with a healthy food. For example, if you like butter, try replacing it with natural peanut butter.

The following day, try replacing a hamburger with raw vegetables! Also, consider replacing white bread with whole grain wheat bread. Although you may not be able to accomplish all of these changes overnight, you will achieve your goals when you do it slowly, little by little. Eventually you will come to realize that you have replaced the bad foods in your diet with healthier choices without sacrificing flavor or being overly hungry.

2. Replace your bad habits with healthy habits. Remember that you gained your extra weight because of not-so-healthy habits. Breaking old habits is difficult, but instead of depriving yourself of your afternoon snack, simply try to replace it with a healthier choice. For example, if you are used to eating sweets or high-fat junk food in the afternoon, replace them with fruit and low-fat yogurt. You'll find that these choices can be just as satisfying, and when the weight starts to come off, you'll feel as though you accomplished something.

3. Eliminate temptation. Unless you teach yourself how to control your temptation, you will not have the ability to successfully lose weight. When you are tempted to overeat, do something to distract you from thinking about food.

Any activity such as walking, dancing, drinking water or spending time with your pet will help keep you occupied so that you resist the thought of unhealthy food cravings.

2 Easy Ways To Motivate Yourself To Get Rid of Belly Fat

Weight loss is all about modifying your everyday lifestyle habits to a considerable extent. What many do not realize is that this cannot be done overnight! If you attempt to make significant changes in your lifestyle in a short period of time, chances are that you will only be disappointed and frustrated with your weight loss efforts. Also, there is must more to weight loss than just diet and exercise.

1. Stop self-sabotaging thoughts. Self-sabotaging thoughts cause harm and will thwart your weight loss efforts. Negative thoughts sabotage your efforts achieve your weight loss goals. If you think that you cannot do a certain exercise such as a push-up, you're jumping to conclusions even before you have tried to do them.

If you feel that vigorous exercise is too overwhelming, start small and do not over-exert yourself. Build up slowly, and don't forget to check with your health care provider before embarking on a new exercise program.When you start small, you realize that it becomes easier to reach your weight loss goals.

Also, instead of over-thinking about how you're going to muster up the strength to exercise, simply take action and get started. The amount of time that you spend on pondering how much you dislike exercise, and how you won't be able to achieve your goals, you might as well just spend it on exercising.

While thinking about your disdain for exercise will result in no results, taking action by exercising will help you burn fat and lose weight.

2. Seek support. A strong support system is important in order to keep you motivated and determined to lose weight. Without it, your weight loss efforts may suffer.

Enlist the support of family and friends who understand your goals, and who care about your well-being. If you do not have friends or family who can provide support during your weight loss efforts, join a weight loss support group through a local hospital, or sign up for an online weight loss or dieting forum.

Support groups and forums help members acquire tips and information from experts and peers alike. By surrounding yourself with supportive individuals and steering clear or negative people, your weigh loss efforts will thrive. Remember, there is nothing you can't do when you set your mind to it.

Losing Weight The Right Way

1. Stave-off hunger. Getting rid of hunger is the first thing you need to do before you can effectively lose weight. If you are constantly hungry, you will always be looking for something to eat, and your weight loss efforts will be ruined. By eating foods that keep you fuller for longer periods of time, you keep hunger at bay.

Fiber rich foods such as legumes, lentils, apples, nuts and peas are great choices that not only help suppress your appetite, but also help keep your gastrointestinal system healthy.

2. Drink plenty of water. Did you know that you can lose as much as 10 extra pounds by drinking plenty of water? When you don't consume enough water, your body perceives this as a threat, and holds on to every last drop of the water that your body stores. This will result in excess water weight gain, but if your body will release this excess water if it knows that there is enough water being consumed.

To ensure that that your body doesn't hold on to extra water, drink at least eight glasses of water every day. Water also helps speed up your metabolism, which also helps in your weight loss efforts, while burning fat. It also helps detoxify your body, so that when you body gets rid of excess toxins, you not only lose extra pounds, you also start feeling better.

As soon as your body gets adequate amounts of water on a regular basis, it will then stop holding on to the water and start flushing out excess stored water.

3. Do ten minutes of exercise a day. You don't need to exercise for an hour everyday. Every little bit helps, and exercising in short spurts may have tremendous health benefits.

Exercising for only ten minutes a day will help increase your metabolic rate and burn fat. Remember to start out slowly, and gradually build up day after day. Exercising doesn't have to be your traditional running, riding a bike or walking on the treadmill.

Doing simple household chores such as vacuuming, mopping the floor and gardening also counts as exercising. Walking your dog is also an excellent way of getting some exercise, while enjoying the fresh air. Before you know it, you've lost a few pounds, almost effortlessly. Losing weight doesn't have to difficult or challenging. By simply including a few lifestyle modifications into your daily routine, you'll see how easy it is to shed your extra pounds.

Super Foods to Help You with Quick Weight Loss

Including three foods into your daily meal plan can help you lose weight. Does this sound too good to be true? It's not, and I'll prove it to you!

1. Berries such as blueberries, blackberries and strawberries are nutritionally dense fruits that suppress your appetite. They are also high in water content, and they taste good too. Eating these berries will help stave off unhealthy cravings for junk food, and provide you with a rich source vitamins, minerals and antioxidants.

2. Lean meats such as chicken and turkey are excellent weigh loss foods because they are excellent sources of protein, and have little fat. Protein builds lean muscle, and lean muscle helps you burn fat by increasing your metabolic rate.

3. Including fish into your diet is also good for permanent weight loss. Fatty fish such as tuna and salmon are rich in omega-3 fatty acids, or otherwise known as "good fats." Weight gain is often the result of a hormone known as leptin, which has the potential to store fat in your body. Omega-3 fatty acids help cut on on levels of leptin, helping you to lose weight.

They also help raise serotonin levels in your brain. When you have low levels of serotonin, you may be more likely to experience depression, which then leads to over eating. When your serotonin levels are where they should be, your mood becomes brighter, and you're more motivated to lose weight.

4. Olive oil contains unsaturated fats which suppress your appetite, keep you fuller longer, and helps reduce cholesterol levels. It is also very "heart healthy" and might reduce your risk of cardiovascular disease.

You don't have to starve in order to lose weight. Eating the right foods helps you lose weight and helps you keep it off in the long-term. Eating healthy foods also helps promote a better mood and attitude, which is very important while your trying to lose weight. Other foods such as almonds, eggs, nuts and oatmeal are also excellent food choices which also help you get rid of stubborn belly fat.

Are Your Medications Sabotaging Your Weight Loss?

Did you ever wonder why you can't seem to lose weight despite your best efforts? If you are following your diet, and exercising everyday, and you still can't lose weight, look in your medicine cabinet.

Certain medications make it difficult to lose weight, either by slowing your metabolic rate, or causing you to retain fluid. A major complaint by those taking beta blockers, medications used in the treatment of high blood pressure and abnormal heart rhythms, is that they cause exercise intolerance.

Beta blockers also slow down your metabolism, so that even though you eat the right foods and don't over eat, weight loss is sluggish. They also cause fatigue, so when you make an attempt to exercise, you are often to tired to continue. Antihistamines, medications used to treat allergies also can sabotage your weight loss efforts, as can anti-anxiety and antidepressant medications.

If you feel that your medications are standing in your way of losing weight, talk to your doctor, who may be able to decrease your dose, or prescribe a new medication altogether. Never, however, stop taking your medications simply because they are slowing down your weight loss.

This is especially true when taking cardiac or anti-anxiety medications. Abruptly stopping these medications without gradually tapering off may result in a dangerous abnormal heart rhythm, or even seizures.

Prior to starting a new diet and exercise program, it is always prudent to get a physical examination to ensure your good health before you make any lifestyle changes. When you shed those extra pounds, you will not only feel better physically, your mood will improve as well.

Bonus Book - 40 Weight Loss Tips To Burn Fat Fast

Our ancestors rarely had the need to lose weight. Although they ate very well, their hard physical work stoked their metabolisms to become lean, mean fat burning machines. They rose very early, and toiled all day, planting, harvesting and farming. Over-eating was hardly an issue, as whatever they ate was quickly turned into fat burning fuel.

A lot has changed since the days of our ancestors, and with the revolution of the industrial age, the level of our physical activity has plummeted. Gaining weight and the obesity epidemic can be linked to our sedentary lifestyles and our jobs that typically mandate little exercise. After working 8 hours, most of us are too tired to visit the gym to work-out, and end up neglecting our needs for exercise.

One of the most important components of a healthy diet is to avoid temptation. Unless you learn how to effectively control your temptation, you will be unable to successfully lose weight. When you are tempted to over indulge, try and distract yourself from thinking about food. Activities such as taking a walk, dancing, spending time with family, friends or a beloved pet, or even reading a good book, will help keep you distracted so that you can better resist your food cravings. When your cravings become too much for you to ignore, drink water.

The water will fill you up just enough for you to think twice about eating that extra piece of cake.

Another important part of a successful weight loss program is to have a support system to encourage you along. A strong support system is very important if you want to stay motivated and determined to stick with your weight loss program.

Without a support system, you may get discouraged and give up. Enlist the support of friends and family who understand your weight loss goals, and who care about your health. If you don't have family or friends who can give you support while you are trying to lose weight, join an online or offline support group.

Support groups and online forums help their members by providing them with motivational tips and weight loss information from peers and experts alike. When you surround yourself with people who are supportive of you, and avoid negative people, you will thrive in your efforts to lose weight. Remember, there is absolutely nothing that you cannot accomplish when you put your mind to it.

As we get older, our metabolisms begin to slow down, so even though we haven't drastically changed our eating habits since we were younger, our bodies don't burn fat as efficiently as they once did. It is for this reason that I wanted to share with you my 40 tips for burning fat.

These small, but powerful dietary and lifestyle changes will have an enormous impact on the way your body burns fat, which is promote fast, safe weight loss. You will be surprised at the huge impact these tips have on your weight. Although the two biggest factors in weight loss are, of course, decreasing your caloric intake and increasing your physical activity, there are a number of other things you can do to dramatically quicken the process.

1. Stay Well Hydrated. Drinking plenty of water everyday not only keeps our bodies hydrated so that it can effectively keep our cardiovascular, digestive, circulatory, urinary and respiratory systems working effectively, it also stokes our metabolism so that you burn fat faster and lose pounds. Water also helps your kidneys flush out harmful toxins, and it helps keep you full so that you don't overeat. Drinking enough water also gets rid of belly bloat and excess fluid retention. The more water you drink, the more weight you lose. It's that simple.

2. Begin every day with a full glass of water. Do this, as soon after getting up as you can. Drinking a glass of water when you awaken in the morning gets your metabolism fired up and promotes digestion. This is especially important if you're not a breakfast eater. Although breakfast is the most important meal of the day, many people do not have an appetite in the morning. When you avoid breakfast, your metabolism doesn't have the fuel it needs to burn fat, so giving your body even a glass of cold water will get your metabolism moving in the right direction to help speed weight loss.

3. Drink a full glass of cool water prior to the beginning of each meal. Drinking a glass of water before each meal will help ensure that you don't overeat, because you'll feel full. .

4. Drink an additional glass of cool water during your meal. This further helps you feel full so that you can push away from the table without having overindulged. Don't gulp you water during your meal. Doing so may contribute to gastrointestinal distress and swallowed air. Instead, take small sips of water after each bite of food. Doing so further enhances the feelings of fullness so that you don't overeat.

Water plays such an important role in each system of our body, so it is for that reason that I included it in the first 4 tips of this book. It makes everything work better, and there is no better tool to use in your quest for weight loss than water. It's that important.

5. Avoid sweetened drinks because they are loaded with calorie-laden sugar. If you enjoy a carbonated beverage with a meal, or for a snack, consider drinking a sugar-free version. Soda and other sweet drinks are typically low in nutritional value, and do little to promote a feeling of satisfying fullness. At best, they will provide you with an uncomfortable feeling of bloating, which will hinder effective digestion.

6. Eat water dense foods like watermelon (when in season) and tomatoes. These foods contain almost all water, are low in calories, are nutritionally dense and help promote a feeling of fullness. They also promote efficient digestion and elimination, which is necessary to keep you weight loss efforts on schedule.

7. Eat fresh produce instead of drinking high calorie, sweetened fruit juice. Although fruit juice does have some nutritional value, they are highly sweetened with sugar. While fresh fruit also contains sugar, it is natural sugar. Fresh fruits are also high in fiber and a great source of vitamins and minerals.

8. Make your own juice. If your craving for a glass of fruit juice is simply too much for you to ignore, then instead of drinking store-bought fruit juice, make your own. This way, you'll be getting the same great taste, (albeit less sweet) and you'll also be reaping the benefits of fiber, vitamins and minerals. To make your own healthy fruit juice, simply add fruit such as strawberries or peeled and seeded oranges, with 1 cup of water and some ice in a juicer or blender, and blend well.

9. Opt for fresh fruit instead of commercially processed fruit. These types of fruits often contain sugary syrups and artificial sweeteners. Fresh fruit is also higher in fiber than their processed counterparts.

10. Eat more fiber. When you include more fiber into your daily diet, you will feel fuller and lose weight faster. When you feel full as a result of eating healthy fiber-rich foods, you are less likely to eat unhealthy fat and sugar-laden foods which sabotage your weight loss efforts. Fiber also helps your body rid itself of toxins, while keeping your digestive system on the tract. It also helps promote a flat belly and enhances immune function.

11. Don't skimp on fresh vegetables. Vegetables are the best foods you can eat when it comes to rapid weight loss. There are so many delicious and nutritious vegetables to choose from, so you'll never tire of eating the same ones over and over. Leafy green vegetables are rich in vitamins and minerals, and they also have a mild diuretic effect. Cabbage is especially beneficial to weight loss, and by incorporating it into your daily meal plans, you will be helping your body burn fat more effectively.

12. Add fresh lemon juice to your water. Fresh lemon juice can make the bland taste of water more palatable. The more you enjoy the flavor, the more you will drink. Lemon juice is also a mild diuretic, which will help your body get rid of extra toxins and fluids.

13. Think about every bite of food that you take in. Sometimes, especially when we're cooking, we "sample" everything to make sure it doesn't need an extra pinch of "this" or a dash of "that." Subsequently, by the time we've prepared our meal, we have consumed an entire days worth of calories! When you think about every single thing that you eat, you become more mindful of the calories that you consume. If you stop and think about popping a handful of nuts into your mouth, you just might avoid a couple hundred calories. Remember, a calorie here, and a calorie there, adds up to pounds on your body.

14. Don't Deprive Yourself Of Sweets. Eat sweet treats only in moderation, and remember to never deprive yourself. You can have that piece of candy or cake, but make it the exception, rather than a rule.

15. Keep consistent meal times. Eat at the same time every day. Although you can eat 30 minutes before or after your scheduled time, deviating too much may result in a blunted appetite, or extreme hunger which may result in over indulging. Don't forget, when you over eat, your body has to work extra hard to burn off the calories, resulting in sluggish weight loss.

16. Only eat when you're hungry. Many of us tend to eat whenever we're bored, or see food. We sometimes use social events as excuses to over indulge in rich foods. It is important to understand the consequences of cancelling out an entire week of dieting by only one day's worth of party food. You don't have to deprive yourself when you attend a social gathering or party, nor do you have to decline offers of food. Simply maintain moderation and know when to stop eating and drinking high caloric beverages.

17. Monitor your snacks. Although it is certain acceptable to supplement your meals with healthy snacks, the type of snacks that you choose can make or break your diet. Make sure you read labels on "healthy" packaged snacks, because although they may be nutritionally dense, they may also be very high in calories. Fresh fruits and raw vegetables make excellent snacks, are packed with vitamins and minerals, and are great sources of healthy fiber.

18. Review your medications. Certain medications can hinder you weight loss efforts, or even promote weight gain. Medications such as antihistamines, antidepressants, anti-anxiety medications and medications known as beta blockers can all cause weight gain. Never, however, stop your medications without talking to your doctor. Once you have stopped taking the medication, you'll start losing weight again.

19. Get a check-up. Like certain medications, certain medical conditions can cause you to gain weight or make it difficult for you to lose weight. Hypothyroidism can cause significant weight gain or inability to lose weight because it can cause your metabolism to slow down. In addition to weight gain and the inability to effectively lose weight, hypothyroidism can cause a slow hear rate, constipation, hoarseness, puffy eyelids and cold intolerance. If you have these symptoms, talk to your doctor about getting a simple thyroid panel blood test. If your doctor determines that you have a low functioning thyroid, he can prescribe thyroid hormone replacement, which should resolve your symptoms.

20. Drink green tea. When you drink green tea, you promote weight because it contains various fat burning compounds. In fact, many weight loss products and supplements contain green teas and extracts as their active ingredients because they are so effective in helping you to lose weight.

21. Eat more almonds. Nuts such as almonds are rich in "good" fats which provide the body with protein and fatty acids. These nutrients help speed up your metabolism and burn fat more efficiently. Almonds are also an excellent source of magnesium which is beneficial to your heart.

22. Fill up on beans.