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why do we need  Quakehold! 70280 Grab-n-Go Emergency Kit

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One of the biggest mistakes people make when trying to lose weight is that they attempt to give up their favorite foods completely. However, by depriving themselves in this way, it often has the opposite effect and instead of eating healthier, they begin to crave the foods they can’t have which results in binging. In this article I’m going to be explaining why you don’t need to give up your favorite foods when trying to lose weight and outlining how to strike a healthy balance between treats and clean eating.

Why Eating Your Favorite Foods Supports Your Fat Loss Efforts

As discussed above, the concept of forbidden foods increases your desire for these foods and leads to a mindset where you start to resent your healthy eating habits because they’re preventing you from eating the foods you like. Ultimately, this combination of resentment and desire leads to you breaking your healthy eating habits, excessively binging on your favorite foods and undoing all the progress you’ve made as a result of eating healthy.

By allowing yourself to eat your favorite foods in moderation, you remove the forbidden element and instead of resenting your healthy eating habits, you’ll start to embrace them. As a result, you’ll enjoy your favorite foods when you do get to eat them but you’ll also appreciate the fact that consuming them in moderation is helping you lose weight and this will make you much less likely to binge.

How To Effectively Balance Healthy Eating Habits & Your Favorite Foods

The best way to get a good balance between healthy eating and your favorite foods is to apply an 80/20 rule where you eat healthy 80% of the time and allow yourself to eat whatever you want 20% of the time. When spread across the week, this means you can have four meals per week where you can eat anything you want.

However, this doesn’t mean you have to eat foods you don’t like the rest of the time and if you get a little creative, you can come up with healthy variations of your favorite treats that are low in calories and can be eaten at any time during the week. For example, if you’re a fan of burgers, there are plenty of healthy and natural burger recipes out there which are just as good for you as lean meats. Alternatively, chocolate covered fruits are a great substitute for candy bars which contain fewer calories and take just minutes to prepare.

Summary

As with many health and fitness goals, balance is the key when it comes to weight loss. While clean eating is crucial if you want to drop the pounds, this still doesn’t mean you have to deprive yourself completely. So if you’ve tried and failed to give up your favorite foods in the past, start following the advice in this article and enjoy the foods you like without letting them sabotage your fat loss efforts.

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For many people, snacking is a huge obstacle that prevents them from losing weight. They eat healthy meals and stick to a consistent exercise routine but when they get hungry between meals, they reach for unhealthy snacks and put a lot of the good work to waste. In this article I’m going to be providing you with a number of tips for minimizing the impact of snacking on your fat loss efforts and also giving you a selection of healthy snacks to try.

How To Ensure Snacking Doesn’t Sabotage Your Fat Loss Efforts

1) Only Snack When You’re Hungry

One of the biggest reasons people gain weight is because they snack between meals out of boredom or habit instead of snacking based on their body’s hunger signals. As a result, they consume lots of extra calories, even though they’re not hungry at the time they consume these calories.

So next time you get the urge to snack, stop and think for a moment, decide whether you’re actually hungry and if you’re not, go for a quick walk or grab a glass of water to relieve the boredom or break the habit.

2) Avoid Processed Snacks

Another mistake people make when it comes to snacking is that they reach for the processed snacks. They make sure their breakfasts, lunches and dinners are low in calories and filled with healthy, natural ingredients but as soon as they get hungry between meals, they grab a high calorie candy bar or a calorie rich bag of chips. As a result, they consume lots of calories between meals without even thinking and slow down their weight loss efforts.

To avoid making this same mistake, prepare some healthy snacks in advance and then when hunger strikes, you’ll have easy access to a range of low calorie, nutrient packed, fat burning snacks.

3) Avoid Soda

One final mistake people make when trying to lose weight is that they gulp down soda or diet soda between meals. Unfortunately, if you’re trying to lose weight, both of these drinks are bad choices. Regular soda is rich in calories and by consuming just a couple of glasses each day, you can add over 1,000 calories to your weekly intake. Diet soda is often lower in calories and sometimes even contains zero calories but the chemicals it contains interfere with your body’s fat burning processes and this has a negative effect on your overall weight loss.

The good news is that there are plenty of healthy, low calorie substitutes to soda available. Regular water is refreshing, hydrating and contains zero calories. Coffee and tea also contain zero calories and are a great choice if you prefer hot drinks. Alternatively, if you prefer
5 Tasty Healthy Snack Suggestions

As mentioned above, one of the key things you need to be doing to ensure that snacking doesn’t sabotage your fat loss efforts is prepare healthy snacks in advance. The good news is this isn’t a difficult task and the list below outlines five simple and tasty healthy snacks that you can try:

1) Chili Roasted Pumpkin Seeds: Chili roasted pumpkin seeds are an excellent healthy alternative to chips. Simply follow this recipe and then pour an equal amount of chili roasted pumpkin seeds into four small food bags, seal them and take a bag with you for an instant healthy snack.

2) Honey Roasted Peanuts: Honey roasted peanuts are a sweet, protein packed snack that are sure to satisfy your appetite. Just follow this recipe and then split the nuts up equally into eight small food bags, seal them and carry a bag with you for an instant healthy snack.

3) Carrot Sticks & Hummus: Carrots are packed full of health boosting fiber, vitamin A and vitamin K and by dipping them in a hummus you get a satisfying, creamy flavor. To prepare carrot sticks and hummus, chop a small carrot into sticks, grab a small pot of hummus, place them both in a sealable container, take them with you and then whenever you feel hungry, dip the carrot sticks into the hummus and enjoy a light, tasty snack.

4) Greek Yogurt & Blueberries: Greek yogurt is an excellent source of healthy fats and protein while blueberries contain high levels of fiber and vitamin C. Simply combine a cup of Greek yogurt with half a cup of blueberries in a sealable container, take the sealable container with you and dig in whenever you get hungry.

5) Fruit Salad: Fruit salad is low in calories and packed full of heath boosting vitamins and minerals. To prepare it, combine three of your favorite fruits along with a cup of your favorite fruit juice in a sealable container, carry the sealable container with you and then eat the fruit salad whenever you start to feel hungry.

Summary

Getting hungry between meals is inevitable but by following the advice in this article, you can ensure this hunger doesn’t lead to unhealthy snacking and have a negative impact on your fat loss goals. So if snacking is one of your major weight loss weaknesses, follow the advice in this article and turn your snacking into a healthy habit today.

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Protein is often linked with muscle growth and promoted as a food you need to be eating if you want a big, strong, muscular physique. However, protein’s equally effective as a fat loss food and if one of your main health and fitness goals is to lose weight, eating plenty of protein can make a big difference. In this article I will be explaining why protein’s such an effective fat burning food and discussing how you can easily increase your protein intake.

How Does Protein Help You Burn Body Fat?

1) Protein Has A High Thermic Effect: Protein has a much higher thermic effect (the amount of calories burned during digestion) than carbohydrates and dietary fats. In fact, studies have shown that 25% of the calories in protein are burned off during digestion. This means by eating more protein, you’ll burn a greater proportion of calories during digestion and as a result less of the calories you consume will be stored as body fat.

2) Protein Suppresses Your Appetite: Protein does a great job of suppressing your appetite and by eating more protein each day, you’ll find that your hunger cravings naturally reduce. As a result, you’ll consume less calories and lose more weight when protein’s a regular fixture in your diet.

3 Top Tips For Eating More Protein Each Day

Most people base their eating around carbohydrates and as a result, they don’t get enough protein in their daily diets. The good news is that with a few small changes, you can easily increase your protein intake. Simply follow the three steps below and you’ll add plenty of protein to your day:

1) Have A Protein Packed Breakfast: For a lot of people, breakfast consists of cereal, pancakes or toast which are all packed full of low quality carbohydrates and contain very little protein. To increase the amount of protein in your breakfast, go for a serving of Greek yogurt with fruit, an omelet, some scrambled eggs or a protein shake instead.

2) Consume A Portion Of Nuts Or Seeds During The Day: When it comes to snacking between meals, many people automatically reach for candy or chips. Not only are these choices lacking in protein but they also contain low quality ingredients and won’t help you lose weight. Therefore, instead of snacking on processed foods, enjoy a handful of protein packed nuts or seeds.

3) Eat A Serving Of Lean Fish Or Meat During The Day: Lean fish and meats are a fantastic source of protein and by eating them on a daily basis, you’ll get over 30g of high quality proteins in your diet. So if you’re not doing so already, make sure your lunch or dinner contains at least one serving off lean fish or meat.

Summary

I hope this article has highlighted the importance of protein when it comes to losing weight. If you’ve been struggling to lose weight for a while, increasing your protein intake could give you the kick you need to finally drop those last few pounds. So have another read of this article, start using the advice to add more protein to your diet and watch the fat melt away.

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Boost Your Weight Loss Efforts With Veggies

If you’re trying to lose weight, vegetables are a must. Not only are they extremely low in calories but they also contain a range of health boosting nutrients that support your body’s fat burning processes in countless ways. In this article I’m going to be taking a deeper look at why vegetables are the perfect weight loss food and providing you with a number of suggestions for incorporating them into your daily diet.

How Do Vegetables Help You Lose Weight?

1) Vegetables Are Low In Calories: The majority of vegetables contain well below 100 calories per serving. Therefore, by making sure all your meals contain plenty of vegetables, you can significantly reduce the amount of calories per serving and this supports healthy weight loss.

2) Vegetables Contain High Levels Of Fiber: Most vegetables are rich in fiber (an indigestible type of carbohydrate that supports good bowel health and more). Although your body cannot digest fiber, fiber rich foods do require more calories to digest than foods that are lacking in fiber. This means by eating plenty of vegetables, you’ll burn off more calories during digestion and put on less weight as a result.

3) Vegetables Are Packed Full Of Vitamins, Minerals & Phytonutrients: Vegetables are an excellent source of health boosting vitamins, minerals and phytonutrients. While these nutrients don’t directly support healthy weight loss, they do ensure that your metabolism remains optimal and prevent it from slowing down. Therefore, by eating vegetables regularly, you can ensure that your body continues to burn the maximum number of calories possible.

4) Vegetables Contain Lots Of Water: Almost every vegetable is over 50% water. Like vitamins, minerals and phytonutrients, water doesn’t directly burn body fat but it does keep you hydrated which helps maintain your metabolism and supports your body’s fat burning processes.

3 Tasty Vegetable Marinades

One of the biggest complaints people have when it comes to vegetables is that they don’t like the taste so they avoid eating them completely. However, if you’re willing to do a little preparation, you can make vegetables just as tasty as your favorite foods without adding many excess calories. The section below lists three of the best tasty vegetable marinades which you can use to add an extra kick to your veggies (each recipe creates enough marinade for one serving of vegetables, so if you’re eating more vegetables, simply adjust the number of ingredients):

1) Sweet Chili, Lemon & Onion Marinade: Combine 2 tablespoons of extra virgin olive oil, 2 tablespoons of lemon juice, 1/2 teaspoon of black pepper, 1/2 teaspoon of brown sugar, 1/2 teaspoon of chili powder, 1/2 teaspoon of onion powder and 1/2 teaspoon of salt in a mixing bowl, stir all the ingredients well with a wooden spoon until they’re fully combined and then add your vegetables to the mixing bowl and coat them in the marinade.

2) Honey, Garlic, Ginger & Soy Sauce Marinade: Combine 1 tablespoon of extra virgin olive oil, 1 tablespoon of honey, 1 tablespoon of soy sauce, 1/2 teaspoon of black pepper, 1/2 teaspoon of garlic powder, 1/2 teaspoon of ginger powder and 1/2 teaspoon of salt in a mixing bowl, stir all the ingredients well with a wooden spoon until they’re fully combined and then add your vegetables to the mixing bowl and coat them in the marinade.

3) Honey, Lemon & Wasabi Marinade: Combine 2 tablespoons of extra virgin olive oil, 1 tablespoon of honey, 1 tablespoon of lemon juice, 1 teaspoon of wasabi, 1/2 teaspoon of black pepper and 1/2 teaspoon of salt in a mixing bowl, stir all the ingredients well with a wooden spoon until they’re fully combined and then add your vegetables to the mixing bowl and coat them in the marinade.

Summary

Not only are vegetables tasty and good for your health but they’re also essential if you want to lose weight and keep it off. The good news is that with a little planning and preparation, you can easily make them part of your daily diet without compromising on taste. So if you’re not eating vegetables on a daily basis already, re-read this article, start taking action and make veggies part of your daily diet today.

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Boost Your Fat Loss Efforts By Drinking Water

When people try to lose weight, they often focus on the foods they’re eating and the calories they’re consuming. However, when it comes to burning body fat, making sure that you drink enough water is just as important as consuming quality calories. In this article I’m going to be discussing how drinking water can help boost your weight loss efforts and providing you with a number of effective tips for filling up on water every single day.

How Does Drinking Water Help You Lose Weight?

1) Water Contains Zero Calories: Water does not contain any calories which means you can drink as much as you like without worrying about the impact it will have on your waistline. In addition to this, by drinking lots of water, you’ll avoid calorie rich drinks such as soda which gives your weight loss efforts a boost.

2) Water Keeps You Hydrated: Dehydration slows down your body’s fat burning processes and also has a negative effect on your metabolism which reduces the total amount of calories you burn each day. Therefore, by drinking lots of water and staying properly hydrated you can optimize the amount of calories your body burns in a day and ensure that dehydration doesn’t compromise your fat loss efforts.

4 Top Tips For Filling Up On Water Every Day

Filling up on water during the day is not a difficult task but it’s something many people neglect. The section below highlights four top tips you can use to ensure that you get plenty of water each day and stay hydrated:

1) Keep A Water Bottle With You At All Times: One of the easiest ways to make sure you’re getting enough water is to keep a water bottle with you at all times. By doing this, you’ll have constant access to a supply of water that you can easily refill during the day.

2) Enjoy Hot Drinks Regularly: Coffee, black tea, green tea and other hot drinks are excellent sources of water and a great way to mix up your water intake. They also contain a range of health boosting nutrients.

3) Set Water Reminders: Another excellent way to ensure that you’re getting enough water is to set reminders on your phone at various intervals during the day. If you set eight reminders to go off during the day and then drink a glass of water, coffee, black tea or green tea every time the reminder goes off, you’ll easily stay hydrated.

4) Snack On Fruits: One final way to ensure you’re getting enough water is to snack on fruits. Fruits contain over 50% water so by eating them, you’ll get a low calorie snack which satisfies your appetite, provides you with plenty of health boosting nutrients and helps keep you hydrated.

Summary

As you can see, by failing to stay hydrated you’re not only sabotaging your weight loss efforts but you’re also putting your overall health at risk. So if you’re not currently consuming adequate amounts of water each day, take another look at the tips above, start implementing them and give your fat loss efforts a boost.

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