Healthy Eating Doable Challenge #12: De-Stress Your Diet

Stress. We all experience it, and for many of us, it can lead to poor eating choices. But research suggests that by tweaking your diet, you can actually fight stress. "What you feel, how you perceive things, and how focused you are is a reflection of brain chemistry—and you have some control over that chemistry based on what you eat," explains Drew Ramsey, M.D., an assistant clinical professor of psychiatry at Columbia University in New York and the coauthor with Tyler Graham of The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. Changing your diet isn't a magic bullet for every emotional problem, but what you eat can help quell short-term anxiety and even fight long-term stress while minimizing its effects on your body and your brain. For this Healthy Eating Doable Challenge, we asked Dr. Ramsey to share his advice on food choices that can help fight stress—and for other hints on how to "de-stress your diet."

4 Tips for Eating to Beat Stress

• Avoid Processed Foods

Full of excess sugar and sodium, trans fats, artificial sweeteners, preservatives, and other additives, processed foods "tell lies to your brain, and that is very, very stressful to you as an organism," Dr. Ramsey says. Trans fats, for example, can actually increase your risk for depression.

• Don't skip or skimp on meals

"There's nothing more stressful to the body than erratic, unplanned eating," Dr. Ramsey warns.

• Feed your body food that works

The seven foods listed below are rich in mood-boosting compounds, including the nutrients that Dr. Ramsey refers to as the "essential elements of happiness": vitamin B12, iodine, magnesium, cholesterol, vitamin D, calcium, fiber, folate, vitamin A, omega-3s, vitamin E, and iron. As he writes in The Happiness Diet, these nutrients work together to "fight low mood, low energy, [and] cloudy thinking."

• Eat a super stress-fighter food every day

For this month's Doable Challenge, help keep stress levels in check by eating one of the seven super stress-fighting foods listed below every day (to make it easy, we've suggested recipes from Epicurious, The Happiness Diet, and Dr. Ramsey's latest book, Fifty Shades of Kale, cowritten withJennifer Iserloh). If you miss a day or indulge in some highly processed foods, don't beat yourself up; just start fresh tomorrow. After all, this particular challenge is about reducing stress, not creating it!

Stress-Busting Food #1: Mussels

This bivalve tops Dr. Ramsey's list of stress-reducing foods for a number of reasons. Mussels have a good amount of omega-3 fats, as well as vitamin B12, some vitamin D, folate, iron, and iodine, for a whopping 6 out of 12 "essential elements of happiness." Dr. Ramsey says that just being low in B12—not even technically deficient in the vitamin—can lead to irritability, depression, fuzzy-headedness, and changes in sleep. While fortified cereals, cheese, and yogurt offer some B12, just 1 ounce of mussels has more than 100 percent of the daily value for B12! Plus, mussels by their very nature tend to promote a way of eating that's social, mindful, moderate, and relaxing: "You are not going to pick up the phone when you have mussel hands," Dr. Ramsey jokes. "Generally, when you eat mussels you are going to sit with someone, and you are going to enjoy this big pot of mussels, and you are going to eat slowly."
Recipes to try:
• Spicy Steamed Mussels with Garlic Bread
• Cioppino
• Linguine with Butternut Squash, Spinach, and Mussels

Stress-Busting Food #2: Kale

"One thing that stresses the brain and the body is just simply too many calories," Dr. Ramsey explains. So what makes kale one of his favorite superfoods? "Kale wins out because of nutrient density.… With just a few calories you get an amazing number of vitamins, minerals, and phytonutrients." By making low-cal kale the centerpiece of a meal, not only do you avoid stressing your body out by overeating, you also cut down on the mental stress that comes with feeling guilty about it. Just 1 cup of kale has almost seven times your daily vitamin K requirement, a key nutrient not just for fighting inflammation but also for the production of anxiety-regulating neurotransmitters. Kale is an excellent source of absorbable calcium; too-low levels of calcium can contribute to anxiety and irritability, as well as worsen PMS symptoms for women. The dark, leafy green is also a great source of mood-boosting folate and a host of phytonutrients.
Recipes to try:
• Google's Braised Chicken and Kale
• Scallion Fish with Sesame Kale
• Kale Pesto with Toasted Walnuts

Stress-Busting Food #3: Dark Chocolate

The health benefits of chocolate are well known: For one, it can boost longevity. But Dr. Ramsey points out another benefit: "Dark chocolate is one of the few foods that have ever been shown to acutely improve mood." Yes, there's some empirical evidence to back up all of our anecdotal evidence that eating chocolate makes you feel better: In a limited trial, subjects who were given dark chocolate squares showed improvement in mood and focus. Cacao beans contain naturally stimulating compounds that promote the release of dopamine. And since it's a natural stimulant, dark chocolate in moderation can help boost energy when you're tired or run-down. As a bonus, "switching from other sweets to dark chocolate means you are getting less sugar, more phytonutrients, and more nutrient density." So you heard it here: Doctor's orders are to have some dark chocolate when you need a pick-me-up.
Recipes to try:
• Almond-Cherry Chocolate Bark
• Deep Dark Chocolate Cookies
• Cocoa Delight

Stress-Busting Food #4: Better Meat

First things first: Cut out processed meats (e.g., hot dogs, pepperoni, deli meat) in favor of seafood, fish, and vegetarian sources of protein; and when you eat pork, lamb, beef, and poultry, choose cuts from animals that are raised in sustainable, humane environments. Meat is a great source of many mood-boosting nutrients, notably protein, iron, and vitamin B12. Iron, for example, helps deliver oxygen throughout the body, and helps your brain produce serotonin, dopamine, and other mood-regulating neurotransmitters. There are vegetarian sources of iron (check out lentils, chickpeas, and spinach), but the most readily absorbable type—heme iron—is found in meat, as well as in poultry and fish. "Meat is misunderstood," says Dr. Ramsey. "It is very nutrient-dense, and pasture-raised, grass-fed, and wild animals yield a better mix of fats, fewer calories, and more antioxidants like vitamin E and beta-carotene, plus a good dose of tryptophan, which is the main building block of serotonin."
Recipes to try:
• Perfect Pork Chops
• Grass-Fed Meatballs Marinara
• Beef and Kale Tacos

Stress-Busting Food #5: Farm-Fresh Eggs

Eggs are "one of the few foods that have both folate and vitamin B12, which are two molecules closely linked to having low mood and anxiety," explains Dr. Ramsey. He also notes that eggs are the top dietary source of choline, "one of the few nutrients that are actually linked to lower levels of anxiety." Eggs also provide vitamin D, a nutrient whose deficiency has been linked to mood problems. And try to opt for eggs from free-range chickens. Why? "When you get a real pasture-raised egg where the animal has lived outside while it was making that egg, you get more nutrients," Dr. Ramsey emphasizes. "You get more omega-3 fats, [and] that dark orange yolk means there's more carotenoids in there." Talk about a good egg.
Recipes to try:
• Egg Sandwich with Green Bean Slaw
• Eggs in Purgatory with Artichoke Hearts, Potatoes, and Capers
• Bibimbap at Home

Stress-Busting Food #6: Purple Potatoes

Whether it's French fries, mashed potatoes, or chips, spuds are a popular source of comfort in times of stress. There are various theories as to why carb-rich foods are so comforting, but Dr. Ramsey notes that eating carbs increases tryptophan (the same chemical responsible for that happy, relaxed, post-turkey buzz at Thanksgiving) as well as serotonin synthesis in the brain. So if potatoes are your carbs of choice, choose spuds that are smaller (with a greater ratio of skin to flesh) and more colorful. By choosing small, unpeeled purple potatoes over an Idaho, you get more nutrients, such as folate, phytonutrients, and fiber, without as much starch. "It's about little swaps," Dr. Ramsey says.
Recipes to try:
• Grilled Potato Smash
• Oven-Roasted Fries
• Haricot Vert, Edamame, and Purple-Potato Salad

Stress-Busting Food #7: Anchovies

Wild salmon gets a lot of press when it comes to its mood-elevating omega-3s, but Dr. Ramsey reminds us that there are other fish in the sea. He's particularly partial to anchovies as a great source of both healthy fat and iodine. Iodine is found in large doses in sea creatures and plants (making seaweed a great vegan source), and is essential for healthy thyroid function; an underactive thyroid can cause a myriad of health problems, including low energy and depression. As it turns out, anchovies are also a super-sustainable and affordable choice when it comes to seafood. Dr. Ramsey likes to make a kale Caesar with anchovy dressing and eggs for the ultimate stress-busting meal; follow his lead and use anchovies to amp up the umami in some of your favorite dishes.
Recipes to try:
• Happy Fish Salad Sandwiches
• Tuscan Kale Caesar Slaw
• Pasta with Spicy Anchovy Sauce and Dill Bread Crumbs

http://www.epicurious.com/articlesguides/healthy/news/happy-foods-destress-diet-doable-challenges?mbid=synd_cnholiday_food

9 Health Mistakes Women Don’t Realise They’re Making

Attention ladies; even if you think you’re a fitness and diet guru, we guarantee you’ll be making some of these health mistakes without even realising it.

Cut out these bad habits and you’ll be healthier before you know it.

Unhealthy friends?

Having unhealthy friends

Who you’re friends with can have a big influence on your health without you even realising.

Research published in the New England Journal of Medicine compared obesity to a virus. When your friends gain weight, you’re more likely to gain weight yourself.

That doesn’t mean you need to ditch your friends as soon as they put on a couple of pounds – study author Dr Nicholas Christakis suggests instead taking cues from your healthier friends.

Only relying on cardio

“I can’t work out with weights because I don’t want to bulk up!” you proclaim as you follow the familiar route to the treadmill for the thousandth time. But is there any truth behind this popular excuse?

In short, no.

Far from bulking you up, building muscle will help you to shed the pounds. Experts estimate that for every pound of muscle you gain, you’ll burn an extra seven -13 calories per day.

Any fears you have of looking like She Hulk can be put to bed. Because of lower levels of testosterone, women don’t bulk up anywhere near as quickly as men.

Overusing social media

We all enjoy a sneaky Facebook stalk every once in a while, but do it too often and you could become depressed, according to researchers in Germany.

They found that overuse of Facebook can pose a serious risk to our mental wellbeing.

Checking out other people’s holiday photos was the major culprit, with one in three study participants reporting that this made them feel depressed or lonely.

Twitter is no better, with a University of Vermont study finding that Twitter users gradually become more stressed and unhappy the more they use the site.

Relying on diet products

When your sweet tooth is crying out for sugar, it can be tempting to turn to sugar-free diet options. Sadly these substitute snacks aren’t as guilt-free as you’ve been led to believe.

In place of sugar, manufacturers will often use nasty artificial alternatives to provide that sweet taste.

Aspartame, commonly found in diet drinks, was found to increase your risk of obesity by 41 per cent in a University of Texas Health Science Centre study.

Psychologists in a separate study at Cornell University observed that phrases like ‘sugar-free’ can subconsciously trigger overeating. In some cases, this meant people ate twice as many calories as they would have done if they opted for the full-sugar version.Don't become fixated on your abs (REX)

Focusing on stomach toning

All too often we become fixated on trying to develop a rock hard stomach by performing endless crunches. If this sounds like you, you’re wasting your time.

Want to know just how useless crunches are? A Men’s Health study found that you’d have to do a staggering 22,000 of them to lose just a pound of fat off your stomach.

If you want to lose weight, focus on high intensity interval training instead.

HIIT increases your metabolic rate for up to 24 hours after you exercise, and boosts fat oxidation.

Wearing high heels too often

Who can resist a pair of killer hills for accentuated legs and an instant confidence boost?

Wear them too frequently however, and your feet won’t be thanking you.

Wearing four-inch heels increases the pressure on your feet by around 30 per cent, leading to damaged tendons, reduced circulation and bone and nerve deterioration.Swap heels for flats occasionally and your feet will thank you (AP)

Not getting enough calcium

A recent survey conducted by Creighton University Medical Centre showed that 85% of women don’t get enough calcium per day, which leads to an increased risk of osteoporosis.

It’s recommended that women between the ages 19 to 50 need a daily calcium intake of 1,000mg.

Topping up on calcium is easy with dairy products like milk and natural yoghurt. If dairy doesn’t agree with you, you’ll also find high levels of calcium in fish such as salmon and sardines and even leafy veg.

Using electronics before bed

That one last game of Candy Crush you squeeze in before you hit the hay could be ruining your sleep pattern, if researchers in Sweden are to be believed.

They observed that people who use mobile phones or tablets directly before going to sleep found it harder to doze off, causing lasting health issues.

As well as displaying signs of insomnia, these pre-sleep tech-addicts suffered from headaches throughout the day.

Eating what your date eats

Next time you’re on a hot date, psychologists suggest you need to spend more time checking what’s on your plate than staring into your partner’s eyes.

University of Birmingham researchers have discovered a link between new relationships and weight gain, particularly in women.

According to their findings, when dining with a new partner you subconsciously mirror their portion sizes, which can lead to weight gain if they eat more than you’re used to.

https://uk.lifestyle.yahoo.com/9-health-mistakes-women-don-t-realise-making-090000295.html

How To Burn Calories Fast

Thanks for reading my article and in this post I am going to show you how to burn calories fast. Let’s be honest many people are attempting to lose weight however they do not have an idea how they’re able to burn much more calories to be able to lose weight. The key to fat loss is simply by burning much more calories then you will eat. Continue reading and find out 4 calorie fat loss tips.

1. Develop muscle.
Developing muscles is among the easiest ways to reduce calories quicker. The extra muscles there are the more calories you are going to burn. There are plenty of exercises to develop your muscles but lifting weights is definitely the most effective calorie burning muscle workout.

2.  Eat modest and frequently.
Many people are only eating about three meals each day. If you want to know how to burn calories fast an individual may need to eat extra. Nutrition professionals do believe it you need to eat at the bare minimum 5 or 6 smaller but healthy and balanced meals throughout the day. Each time you eat the body begins digesting your meal and in turn it begins to burn calories fast.

3. Do intensive cardiovascular workouts.

An additional excellent method to burn calories fast is simply by doing intensive cardiovascular workout exercises. When you carry out cardio exercises correct the body will burn much more calories throughout the day. If you are engaging in high intensive cardio workouts it may be useful to invest in a heart rate monitor. These monitors not only can tell you your heart rate but will also tell you how many calories that are being burnt at any given time!

4. Eat foods that burn fat.
Yet another excellent method to burn calories fast is simply by consuming foods that burn off fat fast.  Types of fat reducing foods are foods which include vitamin c, foods full of protein and foods high in fiber. Do not eat foods that develop into fat for example ice cream, cookies, and so forth.

Now these are 4 great tips on how to burn calories fast but they may not burn calories fast. I have followed these 4 steps and they work but I wanted to burn calories even faster. For those who are wanting extreme results, you may have to combine extreme workouts, diets and supplements for the quickest and most obvious results.
http://irresistiblehealth.com/?cat=3&paged=4

Fat chance of being slim

• 
  

There’s a new Krispy Kreme milkshake which contains the same calories as a (modest) Sunday roast. 

There’s a reason why treats are called treats – because they’re not designed to be consumed every day.

And Krispy Kreme Doughnuts certainly fall into this bracket. Not only have their wares become the go-to treat for office leaving-dos (weighing in at as much as 474 calories, for a Chocolate Praline Fudge Cake one), but Krispy Kreme are now also subjecting us to a range of milkshakes, containing as many as 612 calories each.

This is apparently the same as a whole Sunday roast of chicken, veg and potatoes (although this obviously depends on how high you pile up your plate, and whether you add stuffing and Yorkshire puds to proceedings).

So yes, we all know the maths – calories in = calories out (with exercise), or you’re in danger of piling on the pounds.

But with a Kripy Kreme lurking on every corner, and these other calorie-groaning treats out to tempt us, what hope do our waistlines have?

:: CHEESEBURGER PIZZA

Currently available to order for home delivery from Pizza Hut, is the calorie-crammed Meat Machine Bacon Cheeseburger Pizza, with 10 beef burgers, crispy bacon and, of course, mozzarella cheese, all stuffed into the crust. It has 332 calories per slice and with 10 slices, that’s 3,320 for the whole pizza – or 700 calories more than a man’s recommended daily intake in just one meal.

:: DEEP-FRIED MARS BAR

The stuff of myth and legend, this delicacy originated in Scotland, where a couple called the Watsons started selling it at their Carron Fish Bar in Stonehaven, back in 1992. With 1,200 calories, compared to just 260 in a regular Mars Bar, it attracted the attention of Mars’ lawyers, who asked the Watsons to tell customers they didn’t condone the deep-frying, as it counteracted their ‘healthy’ branding message.

:: DOUGHNUT BURGERS

The newest addition to the menu at Paige’s Pig-Casso Cafe in Folkestone split opinions when it was launched in June – local punters loved it, obesity experts hated it. This Canadian invention is a bacon-topped cheeseburger, wedged between a doughnut and, at 2,000 calories, it makes a McDonald’s Big Mac (490 cals) sound like the healthy alternative.

:: STARBUCKS HOT CHOCOLATE

Whereas lattes are often seen to be the baddie of the hot drinks world, with 299 calories for a Starbucks Venti with whole milk, it’s the Venti Signature Hot Chocolate, with whipped cream, that’s the true demon – it’ll blow a 690-calorie-sized hole in your recommended daily allowance. Ouch!

:: MUFFINS

When these first became a thing, who didn’t think they were actually a health food? Now, we all know though, that’s not quite the case… A Pret Double Berry Muffin (so far, so super-foody sounding), has a whopping 498 calories. So that’s your lunch right there.

:: CHEESE SANDWICH

Not so much a treat as an everyday staple, the humble cheese and pickle sarnie surely can’t be too calorie-laden? Well, it obviously depends how much of a doorstop of bread you cut yourself and how much cheese you pop in, but take the quite-healthily-looking chain Eat’s Cheese & Pickle Sandwich as a guide, which is 566 calories for 100g.

:: PEANUT BUTTER

Packed with protein, vitamins, minerals and antioxidants it may be, but peanut butter is also laden with calories, as it contains 598 per 100g, which is about six tablespoons of the stuff. You may not spread that much on toast in one go, but you get the point… (And let’s not even think about Reese’s Peanut Butter Cups…).

http://www.silversurfers.com/health/diet-exercise/fat-chance-slim/

Weight loss tips to lose 5, 10 and 20 pounds

161 calories: How much you can burn by watching a 90-minute horror film like Jaws.

Stop mindless eating: It’s easy to underestimate how much we eat — a handful of chips here, a latte there — so it’s no wonder we lose track.
The fix: ”You become much more aware when you write it down,” says personal trainer Ashley Dale Roy. Researchers say keeping a food journal could help you lose up to six extra pounds this year!

Keep moving all day long: Sneak workouts in wherever you can.
The fix: Stuck in the office? Try this move from trainer Kathleen Trotter: Stand in front of your desk chair with feet shoulder-width apart. Lower into a squat, hovering just above chair for one count. Pulse five times. Rise onto toes. Hold for five counts. Return to start. Do it every time you take a seat.

Hydrate, hydrate, hydrate: Water flushes toxins from the body and also speeds up weight loss. Even mild dehydration can slow down the fat-burning process and sap energy levels.
The fix: Refill your glass often (aim for 2 L every day) and flavour with sliced citrus. Get a homemade vitamin water recipe here.

Add these tips to lose 10 pounds

Make intervals part of your workout: High-intensity interval training can be the best way to switch up your routine to help you shed stubborn pounds. Research shows it leads to higher energy levels, improved cardiovascular fitness and extra fat burning. One Canadian study found that when women in their 20s cycled for 10 sets of four minutes at high intensity followed by two minutes of rest, they increased the amount of fat they burned by a whopping 36 percent.
The fix: On your next morning walk, plan to jog for one block every other block. Or the next time you’re cycling at the gym, kick it up a notch for five minutes in the middle. We promise you’ll see results!

Cut out empty calories: Subtracting 500 calories from your daily intake can help you lose an extra pound per week, says personal trainer Cat Smiley.
The fix: Planning your snacks in advance significantly contributes to losing weight. Keep high-fibre, high-protein fuel at the office. We love oatmeal or Greek yogurt sprinkled with chia seeds.

Fill up with protein: Getting plenty of this essential nutrient is key to keeping weight-loss goals on track. “Missing a macro nutrient like protein often leads to cravings for empty calories, like fries, doughnuts, bagels — whatever it takes to fill that void,” says Smiley.
The fix: Include protein powerhouses like fish, meat, lentils or tofu at every meal. Single-serving cups of cottage cheese are tasty, easy-to-pack snacks.

Add these tips to lose 20 pounds

Step away from the scale: Weighing in every day is not always the best indicator of success. If you’re working out more, you may be building muscle, which weighs more than fat.
The fix: Gauge your progress by your increased energy levels and how well your clothes fit.

Use the buddy system: Stay motivated by enlisting a pal as your workout buddy. Studies show your chances of weight loss increase significantly with a little help from your friends.
The fix: Sign up for a Zumba class with a co-worker or commit to jogging every morning with a neighbour.

Hit the snooze button: When people get even an hour and 20 minutes less sleep at night, they eat an average of 550 extra calories the next day.
The fix: “Get eight hours of sleep to rev up your metabolism and maximize fat-burning,” says Smiley.
http://www.irresistiblehealth.com/p=163.html?uk=454qba&c1=ad4

HOW MUCH SUGAR IS TOO MUCH?

Another day, another study about the dangerous effects of sugar. This time, it's your teeth at stake.

Remember back in March when the World Health Organisation made headlines by reducing their sugar intake guidelines from 10% down to 5%?

Now a new study published in the BMC Public Health journal is recommending that people slash sugar intake even further - down to just 3%.

Researchers from University College London and the London School of Hygiene and Tropical Medicine examined public health records from countries across the world in order to look at the cost (both health and financial) of tooth decay.

What did they find?

It's not good news. According to the study, going from near-zero sugar energy intake (or calories) to 5% doubles the prevalence of decay in children. Even more shocking was the conclusion that the treatment of dental problems costs between 5% and 10% of total health expenditure. Add in the fact that sugar is the most important factor of tooth decay (making it a largely preventable disease according to researchers) and that's a lot of money that could be going elsewhere.

But giving up sugar can be hard - trust us, we know.

Sugar is basically in everything - even 0% fat yoghurt! Don't believe us? 

http://www.womenshealthmag.co.uk/health/symptom-checker/1889/how-much-sugar-is-too-much/

HOW TO DO BREAKFAST LIKE A CHAMPION

1. GO NUTTY

Constantly find yourself reaching for the office biscuit tin? Nix mid-morning hunger pangs by topping your morning slice of wholewheat toast with peanut butter; it could help you control cravings for up to 12 hours. That’s according to a 2013 study published in the British Journal of Nutrition. Nuts.

2. EGG ON YOUR PLATE

Skip the bagel, and scramble a couple of eggs instead. In a Louisiana State University study, participants who ate two eggs for breakfast every day for two months lost 65% more weight than participants who ate a bagel for breakfast, even though the bagel and the eggs were equal in calories. Why? Eggs boost PYY, a potent satiety hormone, while reducing levels of the hunger hormone ghrelin. Eggs-cellent.

3. SIZE MATTERS

In a recent study from Penn State University, researchers crushed up cereal to create four different sizes of flakes and found that because the cereal that was crushed into smaller pieces was denser, people underestimated the number of calories in those bowls. So if you choose bigger cereal flakes, you'll consume fewer calories. Lesson learned.

4. PRUNE YOUR BUNS

If you love a fruit bun for breakfast, you’re in luck. Dried fruit can help you feel full for longer, a study from San Diego State University found. Women who ate 12 prunes (adding up to 240 calories) in one sitting and low-fat biscuits with the same number of calories in another, reported feeling significantly less hungry after eating the fruit than the biscuits. This is because fibre and sorbitol (a sugar alcohol that the body metabolises slowly) in prunes help to stabilise blood sugar levels. Sweet!

5. CHOOSE YOUR BREAKFAST BUDDIES

Got a breakfast meeting? Careful who you invite. In a recent study from the University of Illinois one group was given a normal menu, while a second group got one with published calorie ranges. What the first diner in the groups ordered had a bigger effect on other diners than the nutritional information. In other words, if your companion picks a high-calorie meal – say, waffles with extra bacon – then so will you. 

6. CUT CALORIES WITH CUTLERY

We already know smaller plates make us eat less, but now scientists from Oxford University have revealed that colour matters, too. In a recent study, smaller, light-coloured spoons were found to make you perceive food as sweeter and denser than if you used big dark-hued cutlery.

7. DROWN FAT WITH COCOA

Good news: hot chocolate is healthy after all. New research shows that one mug per fortnight contains enough cacao to reduce your triglyceride levels (you know, the things that spike blood sugar and insulin) and restrict fat storage. Skip the sweetened cacao powder though and look for a brand made with unrefined cacao instead. Vitalife Cocoa Powder is a good option. Try it with coconut milk and you’ve got a Bounty in a mug. 

8. PICK PORRIDGE

A bowl of cereal with large flakes is good, but bowl of porridge may be even better. That’s according to a recent study published in The Journal of the American College of Nutrition. Researchers gave one group of subjects porridge for breakfast, while a second group was served a ready-to-eat oat-based breakfast cereal. When asked to rate their appetite at regular intervals after finishing, the porridge eaters described themselves as less hungry and more satisfied than people who ate the same amount of calories in cereal.

9. IT’S ALL ABOUT THE PROTEIN

Eating a protein-rich breakfast may help control appetite and curb snack urges in the evening, according to a study published in The American Journal of Clinical Nutrition. But that’s not an excuse to order extra bacon with your sausage, mind. Check out these protein-packed breakfast recipes or stock up on some of these protein balls.

http://www.womenshealthmag.co.uk/weight-loss/healthy-eating/1885/9-breakfasts-of-champions/

What does 100 calories look like?

Calories are a well-known measure of the amount of energy in food. Keeping track of the number of calories in our food helps us to balance the energy we put into our bodies with the energy we use every day, leading to a healthy weight.

Calories and kilocalories

The term calorie is a commonly used shorthand for ‘kilocalorie’. On food packets you will find this written as kcal. Kilojoules (kJ) are the metric measurement of calories, and you’ll see both kJ and kcal on nutrition labels – 4.2kJ is equivalent to approximately 1kcal.

Energy throughout the day

Within a healthy balanced diet, women need on average 8,400kJ a day (2,000kcal), while men need on average 10,500kJ a day (2,500kcal).

A rough guide as to how your energy requirement can be spread throughout the day is as follows:

• Breakfast: 20% (a fifth of your energy intake)
• Lunch: 30% (about a third of your energy intake)
• Evening meal: 30% (about a third of your energy intake)
• Drinks and snacks: 20% (a fifth of your energy intake)

As you can see, any drinks or snacks you have count towards your daily energy total. If you eat more for your breakfast, lunch or evening meal, you may need to drop a snack later in the day to stay on track.

Comparing energy values: a visual guide

This guide shows energy values for 10 different foods. This will help you to visualise what 100kcal (420kJ) looks like and manage the number of calories you consume.

This amount, 100kcal, represents just 5% of a woman’s daily reference intake (4% for men), but this quickly adds up when adding ingredients during cooking or when we reach for a snack. High-fat foods have more energy per bite, while foods containing water, such as vegetables, have less.

These are not suggestions for snacks. They simply show how quickly calories can add up in certain foods. Some of the photos also show household objects, such as a pack of cards, to help illustrate the portion size.

Calories in oil, mayonnaise and butter

Oil is pure fat, which is why you only get a little over one tablespoon of olive oil; one level tablespoon of mayonnaise and just under one tablespoon of butter (a thick spread of butter on your bread) for 420kJ / 100kcal each. 

Calories in cheese

Most cheese is high in fat, so for 420kJ / 100kcal you get just under a 30g matchbox-sized piece of Cheddar cheese.

Calories in sugar

Calories in the white stuff can add up if not used sparingly, especially for people who drink tea or coffee with sugar throughout the day. Four heaped teaspoons of sugar is 420kJ / 100kcal.

Calories in biscuits

A lot of biscuits are high in fat and sugar and low in nutrients, so two ginger nut biscuits add up to 420kJ / 100kcal. Other biscuits may be higher in energy.

Calories in crisps

Crisps, which are often high in fat and salt, can quickly add up to 420kJ / 100kcal. For example, the 190g tube of crisps featured in this picture contains nearly 1,000 calories, so just 10% of a tube (nine crisps) equals 420kJ / 100kcal. 

Calories in bread

A thick slice of wholegrain bread is around 100kcal and is a nutritious choice. A plain bagel is much more dense, so you’d get about half a bagel for 420kJ / 100kcal. 

Calories in meat and fish

The kind of meat you eat could make a big difference to the amount of energy you get. For example, you get just a few bites of steak for 100kcal (see picture).

On the other hand, turkey and fish are both low in fat and lower in energy, so for 420kJ / 100kcal you can get three slices of turkey or a pile of large prawns.

Bear in mind, though, that this number of prawns would be high insalt so you wouldn’t want to eat these all at once.

Calories in dried fruit

The calories in dried fruit can add up quickly as the water has been removed, making it more dense. For 420kJ / 100kcal you’ll only get just over a 30g portion of raisins, which counts as one of your 5 A DAY.

But for the same amount of energy you could eat two larger portions of different fruits, such as 80g of grapes and 80g of cherries, which together add up to 100kcal and count as two of your 5 A DAY.

Calories in fresh fruit

Fruit is a healthy quick win when it comes to counting calories. For 420kJ / 100kcal you can tuck into any of the following: a large apple; a banana; up to a punnet of strawberries or one-and-a-half grapefruit. These count towards your 5 A DAY, which should include a variety of fruit and vegetables.

Calories in vegetables

Last but definitely not least, vegetables generally contain the lowest number of calories, while bringing the added benefits of vitamins and minerals.

To illustrate this, 420kJ / 100kcal is equal to any of the following: three whole cucumbers; two heads of lettuce or three carrots weighing around 120g each.

Check the nutrition label

Remember, this page is only intended as an illustration, as all foods vary in energy content and this can depend on how they are made or prepared and on how much you eat. Most pre-packaged foods have a nutrition label on the side or back of the packaging, which will give a guide to the energy content.

Get advice on counting calories in non-packaged foods such as loose fruit and vegetables or fresh bread.

http://www.nhs.uk/Livewell/Goodfood/Pages/What-does-100-calories-look-like.aspx