Crab meat provides a lighter feeling sushi roll, so if you’re looking for a satisfying but light meal consider the blue crab roll.

Made with steamed blue crab and spicy mayonnaise, this is a sushi roll that’s refreshing with a kick! Keep reading for more blue crab roll nutrition facts!

Major Nutrients in A Blue Crab Roll

Looking at blue crab roll nutrition facts, one thing is clear; with 401 calories per roll this is a satisfying meal for one!

However the news isn’t all good. With nearly ¼ of your daily value of fat and half of that from saturated fat the blue crab roll can quickly become a cause for anxiety. Keep the rest of your day low fat and you needn’t worry so much.

Blue crab rolls have a healthy amount of cholesterol and exactly 50% of your daily value of sodium. This can leave you feeling dehydrated and bloated if you fail to adjust your sodium intake accordingly for the rest of the day.

But the real rockstar numbers for blue crab roll nutrition facts are found in fiber and protein. With 40% of your daily value of fiber—thanks to the brown rice—and 18 grams of protein this roll is a fat burning savior!

So you see, just eating a light dinner salad and low fat breakfast you can totally enjoy blue crab roll nutrition facts.

Selecting/Storing

Choose blue crab rolls that smell fresh, not fishy. The meat should be a white or light pink color if the blue crab is fresh.

Store your blue crab roll in the fridge for up to 3 days, but you should purchase sushi the day you plan to eat it.

Eat It With:

The most common way to enjoy the blue crab roll is with soy sauce, pickled ginger and wasabi combination. You may want to skip the wasabi because some people find the spicy mayo a little too spicy, depending on your sushi restaurant.

Because of the sodium count, wash down your blue crab roll with a tall glass of cold water!

Burn It Off

To burn off the calories in a blue crab roll, you would need to:

• 111 minutes of walking
• 50 minutes of low impact aerobics
• 57 minutes of hunting

The summer roll is a perfect sushi roll for beginners. Okay, so it’s not exactly a traditional sushi roll but the summer roll is a combination of Japanese and Vietnamese rolls.

Cooked shrimp highlights this cold roll, made with rice paper and filled with cucumber, avocado, carrots, imitation crabmeat and lettuce. The summer roll is light and refreshing, and surprisingly low in calories.

Major Nutrients Found in a Summer Roll

If you’re looking for a tasty way to enjoy exotic food without a lot of calories, you could a lot worse than the summer roll. With high amounts of sodium and cholesterol, many people avoid the summer roll, but a little creative planning an you can enjoy this roll without guilt.

With no saturated fat and just 8% total fat in the summer roll you won’t pack on the pounds with this light delight. What many dieters appreciate about the summer roll is the high amounts of carbs, fiber and protein, because it’ll energize you and burn fat simply processing the summer roll.

Storing/Selecting

Choose a summer roll made fresh to order. Many of the ingredients, including avocado and cucumber lose flavor after a few days. The avocado should be green and the carrots and cucumbers should be firm and crunchy.

Store your fresh summer roll in the refrigerator no more than 2 days, particularly if you’ve enjoyed a roll before storage.

Eat It With:

The summer roll is not a traditional sushi roll, but it does come with the sushi trio of soy sauce, ginger and wasabi. Typically the summer roll also comes with sweet hot sauce, similar to sweet & sour sauce found in Chinese food. This filling summer roll can be served as an appetizer or eat it all for a satisfying meal!

Burn Off A Summer Roll

To burn off the calories in a summer roll, you would have to complete:

• 27 minutes of swimming
• 35 minutes of hitting a punching bag
• 30 minutes of circuit training

If you’re a seafood fan but have yet to make the leap to sushi, consider the spider roll. The spider roll gets its name from the crab legs protruding from both ends of the roll.

Made with tempura soft-shell crab, cucumber, avocado and daikon sprouts, the spider roll is an interesting and delicious way to begin your foray into the world of sushi. Let’s see what’s good about spider roll nutrition facts.

Major Nutrients Found in a Spider Roll

Looking at spider roll nutrition facts that two things that really stand out are the high sodium and cholesterol numbers, but if you monitor sodium and cholesterol in the meals before and after the sushi roll, you can enjoy this exotic roll.

With just 4 grams of fat, your weight loss efforts won’t be ruined in this relatively low calorie sushi roll. The carb count in a spider roll makes it a perfect energy booster to finish the work day! With 8% fiber and 20 grams of carbs, the spider roll will actually help you burn more fat.

Storing/Selecting

As is true with all sushi, it is best to purchase the spider roll as fresh as possible. Steer clear of a spider roll with crumbly rice, or a strong fish odor. Even though the seafood is fried tempura style, freshness will give you optimal taste without getting sick.

Store the spider roll in the fridge for up to one day. Keep in mind that avocado browns from too much exposure to air so if you open the spider roll then you should eat it as soon as possible. The spider roll is a dish best served fresh!

Eat It With:

Because the spider roll is quite filling and its 342 calories will help you create the all-important calorie deficit, the only thing you need to eat it with is the soy sauce, wasabi and pickled ginger trio. Depending on where you get your spider roll it may come with a spicy mayonnaise sauce and roe. This alternative sauce will increase the calorie count, but simply ask before it comes so you’re not in a sticky situation!

Burn Off A Spider Roll

To burn off the calories in a spider roll, you would have to complete:

• 95 minutes of walking
• 50 minutes of ping pong
• 39 minutes of jogging

It’s no secret that avocados are packed with nutrients that your body needs to lose weight, but if it is a secret click HERE. When you’re looking for a low maintenance sushi roll, consider the avocado roll; it’s satisfying, surprisingly light and free of raw fish!

The nutrients and calories in an avocado roll are friendly to all dieters, so keep reading to find out why you should order this on your next sushi date.

Major Nutrients Found in an Avocado Roll

The one standout nutrient in the avocado roll is its high fiber content, which is great news when you have excess fat to shed. With 24% of your daily value in one avocado roll, you can be sure that you’re getting plenty of soluble and insoluble fiber.

There’s a low fat count in the avocado roll, which is only mitigated by the 1 gram of saturated fat that can wreak havoc on your fat loss efforts. The other good parts however; calcium, protein and carbs will give you energy and burn fat!

Storing/Selecting

The key to choosing a highly delicious and nutritious avocado roll is fresh avocado. Make sure the green peeking through is bright green, not brown or grey, for maximum freshness. Since avocado is the star of this sushi roll, you want it as fresh and tasty as possible!

Store the avocado roll in the fridge for up to a few hours to get a truly fresh sushi roll. The avocado will begin to brown once exposed to air, so it can keep for 2 days if the sushi box is unopened. If the avocado roll has been opened (and taste-tested) it’s best to finish it up within a few hours.

Eat It With:

The avocado roll can and should be enjoyed with the traditional trio of sushi condiments—soy sauce, pickled ginger and wasabi. The trio really highlights the avocado, but feel free to try any gourmet sushi mixes your restaurant offers.

Burn Off An Avocado Roll

To burn off the calories in an avocado roll, you would have to complete:

• 20 minutes of aerobics
• 33 minutes of horseback riding
• 12 minutes of competitive racquetball

If you’ve been on a weight loss quest without much success, chances are you’ve tried just about every new diet to hit the market in recent years. From Atkins to the Primal Diet and everything in between, these diets make bold promises with very little follow through.

{Buying healthy food can be expensive, let eDiets give you a few pointers!}

Very little follow through that is, until eDiets. eDiets is a meal delivery diet plan designed to help those who lead busy lives shed weight successfully. Keep reading for access to eDiets promo codes!

What is eDiets Meal Delivery Plan?

eDiets is a weight loss program that delivers healthy meals—chosen by you—to your door just about every day of the week. The meals are healthy, delicious and best of all created to help with weight loss. Get more information on eDiets by reading TFLA’s eDiets Review.

eDiets Meal Delivery Coupon Code – SAVE25

In addition to eliminating your need to spend hours in the supermarket, eDiets teaches you healthy eating by example. Enter promo code SAVE25 when you decide to take advantage of one of the eDiets meal delivery plans, and you can save 25%!

With the SAVE25 coupon code for eDiets, you can save on your first week of healthy meals created just for you. There are more than 100 eDiets meals from which you can choose to have delivered to your house each week. The SAVE 25 eDiets coupon code works for the 5 or 7-day meal delivery plan.

eDiets Free Week Promo Code – WEEK8FREE

One of the most difficult aspects of starting any new diet is the cost associated with a new diet. Some diets require you to toss out all sweet treats while others force you to trash bread and pasta in favor of fresh fruits and vegetables. eDiets meal delivery plan however allows you to eat a wide variety of healthy meals, inspired by cultures from around the world.

{Before you scoff at another weight loss program, take a look at the healthy meals on offer!}

Enter promotional code WEEK8FREE and you’ll receive a free week of eDiets meals. Use this eDiets promo code to get one week of free eDiets meals delivered to your home. The WEEK8FREE code allows you to try eDiets for 2 months at a discount, to decide if this meal delivery plan is right for you.

eDiets Meal Delivery Coupon Code – SAVE10

Start with eDiets this week and enter SAVE10 to save 10% off your total cost of joining. The SAVE10 eDiets promo code gets you 10% off any all inclusive eDiets plan you choose. Whether you have your meals delivered for 5 days or 7, this code allows you some savings off the cost of starting a new, healthier way of life.

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Although the cost of shipping is included in the cost of eDiets 5 and 7 day meal delivery plans, the cost of shipping can be what determines whether or not you decide to choose a healthy path to weight loss. Enter FREESHIP to receive free shipping on your 5 or 7 day meal delivery plan from eDiets. With the FREESHIP eDiets promo code you can save more than $20 in delivery costs, which is the equivalent of a free day of meals!

eDiets Promo Code – 10BUCKS

New customers to the eDiets meal delivery plan can receive $10 off their first order with eDiets. Join eDiets and enter promo code 10BUCKS and save on your first order. This eDiets promo code is only for new customers, but it’s a great way to try a new way to lose weight without breaking the bank!

It is up to you to decide of eDiets meal delivery plan is right for you and your weight loss efforts, but these promo codes should make the thought more enticing. We’ve put together this list of promo codes so that money is never an excuse for you NOT to lose weight.

Looking for more weight loss pointers? Check out our The Diet Solution Program review!

When it comes to eating for weight loss, cooking at home can be one of your greatest tools. It allows you to enjoy some of your favorite foods but in a healthier way that won’t interfere with your weight loss efforts.

{Eating a deep-fried Twinkie might give you street cred, but your waistline will suffer!}

Finding healthier ways to enjoy some of the things you love is essential to sticking with a weight loss program, and experiencing success. Keep reading to find out which cooking methods will bring smile to your face and a belt to your waist!

Poaching

Poaching food is a healthier way to cook it, especially when compared to frying foods such as eggs, fish and chicken. To poach food, immerse the food in gently simmering water until is has been cooked thoroughly. Poaching is a healthier cooking method because the poaching liquid gives the food most of its flavor so you can avoid diet killers like salt and oil.

When compared to frying, poaching helps eliminate hundreds of calories from your meal without subtracting taste. When you fry or deep-fry foods, for example, each tablespoon of oil adds more than 100 calories to your dish…on top of the dish’s natural calorie count.

Easy Poached Chicken:Place 2 chicken breasts in a deep skillet with one onion, carrot, celery and bay leaf. Pour water in skillet until chicken is just covered and bring to a boil. Reduce to a simmer for 10-15 minutes, or until chicken reaches desired doneness.

Grilling

Grilling food is a great cooking alternative for weight loss because it still allows you to get a nice crispy crust to your favorite protein or veggie, without adding all the fat. The best part of grilling your food for weight loss is that even fattier cuts of meat get healthier because the fat drips away from the meat! This way you don’t have to eat meat that’s been stewing in its own fat the entire time!

Grilling is also a fairly easy way to cook for weight loss. It doesn’t take much time or effort; simply grab and season salmon and corn on the cob (59 calories) and you’ve got yourself a quick & easy grill meal for less than 300 calories!

Stir-Frying

Stir-frying is more than a delicious Asian dish; it’s a way of cooking for weight loss that you should explore. This is a healthy method of cooking for weight loss because it requires very little oil and its short cook time allows vegetables to keep most of their nutrients. This short video will give you pointers on how to stir fry your food.

The best part is that you can stir-fry a wide variety of vegetables, herbs & spices and proteins for healthy meals packed with vegetables. This is also important for those of you having trouble eating enough vegetables each day. If you feel compelled to fry any of your food, stir-fry instead.

Just remember when stir-frying; add longest cooking vegetables or meats first and go from there to make sure you get a fully cooked meal for weight loss.

Steaming

Steaming is probably the least sexy cooking method for weight loss, but it’s also one of the easiest. Steaming your food, like stir-frying, allows the food to retain the majority of its nutrients so you maximize your nutrients with every bite.

The important thing to remember when steaming food for weight loss is to keep the water at a simmer. Using a steamer basket, bamboo steamer or colander, place vegetables above the simmering water about 10 minutes, or until cooked. For extra flavor, add garlic cloves, tea bags or other herbs to the water as it simmers.

Roasting/Baking

Roasting is another healthy cooking alternative for weight loss that’ll make you wonder why you ever thought cooking was so difficult. Roasting and baking are very similar cooking methods, the major difference is that roasting is done at a higher temperature than baking.

When roasting meat, use a baking rack so the fat drips away like when you use the grill. This is the perfect way to roast meat during cold winter months. Roasting and baking are healthier cooking methods for weight loss because they too require almost no oil to cook—just a light brushing will be more than sufficient.

Get more out of roasting your meats and vegetables by roasting them separately and basting them with something other than pan drippings. Fruit or vegetable juice is a great way to baste roasting foods without adding non-essential calories.

Frying and sautéing foods are fine—once in awhile—but don’t use these methods to cook all your food or you’ll be trying to lose weight forever. Instead look to healthier cooking alternatives so you don’t feel so restricted as you try to lose weight. Baking instead of deep-frying potatoes allows you to eat fries while you lose weight, a much better option than giving them up forever…right?

Now that you know how to cook healthier, it’s time to avoid making common food mistakes when you shop. Read our review of The Diet Solution Program and you’ll be well on your way to cooking and eating for weight loss success!

There’s a magic button somewhere on your body designed to boost your metabolism. Here’s how you can press it.

Speeding up your metabolism may not be as hard as you think. A few easy steps can get you on the path to successful weight loss without extreme dieting, crazy pills or suffering hunger. Before we can understand the simple steps you’ll follow to boost your metabolic rate, let’s see exactly what we’re trying to affect.

What is metabolism?

While you’re performing mundane activities like sleeping, breathing or eating your body is converting the food you’ve eaten into energy. The rate at which your body performs this task is called basal metabolic rate.

What affects your metabolic rate?

Muscle: An increase in muscle mass also increases your metabolic rate.The more muscle you build, the more weight you’ll lose — and the easier it’ll be to keep it off.

Age: As people age, often they’ll say that weight is harder to lose and kids in their 20’s better “enjoy their time being thin because metabolism slows down with age”. This doesn’t have to be you at 30, 40 or even 50.

Exercise: Exercising to maintain and increase muscle is one of the two ways to help boost your metabolic rate. By increasing the ratio of muscle to fat you’re increasing your metabolic rate. As a 30 year old man or woman, your focus is building muscle. As a 50, 60 or 70 year old it may be maintaining the muscle you have, depending on your health conditions.

Foods: Establishing the importance of exercise is crucial, but what you eat is just as important. The food you eat is converted into energy and some foods contain more value for your body. Nutrient dense foods are what you’ll want to focus on consuming.

Health professionals and nutritionists all praise the value of nutrient dense foods. Researchers at Penn State advise that you pay attention to the nutritional content of what you eat:

Choose foods that are rich in micronutrients when compared to their total caloric content. Micronutrients include vitamins, minerals, antioxidants and phytochemicals.

Nutrient dense foods can boost your metabolism by keeping you full and supplying your body with the vitamins and minerals it needs to stay healthy. Below are 10 cheap, easy and nutrient dense foods that you can add to your diet to boost your metabolism.

Top 10 Metabolism Boosting Foods

1. Whole Wheat Spaghetti. Mamma Italia had it right all along, she just forgot the fiber! One serving size of 140 grams packs 7g of protein and 25% DV of fiber.
   
2. Fiber One Brownies. When you need dessert, why not have a brownie? A 90 calorie brownie with 20% of your daily value of fiber is a win-win. Currently, you can purchase these at bulk stores like Costco – you’ll want them in bulk.
3. Eggs. It takes more effort in the morning than throwing cereal in a bowl, but setting your alarm 15 minutes early to scramble some eggs may just keep you from overeating mid day.
   
4. Chili Peppers. Capsaicin, an ingredient which produces heat in the body, speeds up the metabolic process for a short time. If you have too much, a glass of milk will put out the fire in your mouth.
   
5. Pine Nuts. These tasty nuts release hormones that send “full” signals to the brain. It’s easy to find a place for a handful of nuts like salads and sandwiches.
   
6. Cold Water. Fight fat by drinking cold water. If you’re hungry after you’ve eaten, you may be mistaking your body’s craving for water as hunger. Try drinking a glass of water before a meal to feel full without the extra food.
   
7. Cheese. “Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown,” says Michael B. Zemel, Ph.D., director of the Nutrition Institute at the University of Tennessee at Knoxville.
   
8. Greek yogurt. What’s special about being Greek? This yogurt has twice as much protein as regular yogurt — that keeps you feeling satisfied for longer since it takes more time to digest.
   
9. Cinnamon. Researchers at the USDA have found that cinnamon extracts provide additional support to metabolize sugar. Just a teaspoon will do the trick!
   
10. Kale. This veggie is loaded with vitamins A, K and beta carotene. It’s #1 on Eat Right America’s nutrition density list with a perfect score of 1,000. That makes it about 14 times more nutrition dense than an apple and 144 times as nutrition dense as french fries.

Forcing yourself to cut out all sugary foods is unrealistic. Make a list of the unhealthy foods you eat and search for a healthier version. If you like granola bars, purchase a better alternative – like a Clif Bar with more vitamins and fiber. If you like brownies after a meal, try substituting a 90 calorie Fiber One brownie for dessert.

Who needs a magic button when it’s so easy to eat great-tasting foods that boost your metabolism?

Food, Fitness, Life celebrates healthy living and a balanced lifestyle – connect with us on Twitter and Facebook!

GUEST AUTHOR:
Vaclav Gregor

Well let’s first start with comparing different shapes and deciding on what body shape is the most attractive one.

My Trainer Said that I Have to Get Bigger to Have More Sex

Bullsh*t.

Everybody knows that women aren’t really attracted to skinny type of guys. But did you know that big bulky guys aren’t the sex magnet either?

That’s something huh?

According to recent UCLA study conducted by David Frederick, Ph.D. women prefer masculine and lean men over big bulky guys. Said in different way: Muscle definition matters more than muscle mass.

[You want her? Well, she wants her man lean and ripped, not oozing with muscles.]

Guys always think that just because certain amount of muscles is attractive, more muscles must be even more attractive, right? It would make sense. However, the reality is different.

This is why I think that taking steroids is a dumb decision. Not because it’s illegal, but because you will NOT become more attractive, quite the opposite. Researcher David Frederick said that the reason why are women more attracted to masculine and lean guys is because they feel intimidated by the big bulky dudes.

What Does the Attractive Body Shape Look Like?

Obviously spending hours a day, taking steroids and eating thousands of calories just for the sake of being bigger is not an answer.

Step one is to get lean. We all have six-pack abs and if you can’t see yours it’s just because you are just too fat. It’s been said that the best % of body fat for women is around 10%, however for men it’s around 5%, so go for cut down now!

Step two is to start working out and focusing on muscle gain. Well, I guess that is what you have been doing for a while, so that is nothing new to you, is it?

What might be new for you is the way you need to structure your workout. You see, not every shape you build is attractive.

And because your goal is to be more attractive to the opposite sex (and don’t tell it isn’t your goal you liar ) you have to work out in a very specific way.

Now pay close attention to this.

[Get rid of the excess fat and work your body so it's the body SHE (see above) wants!]

The most attractive shape is the shape that is shoulders, back and chest dominant. I will say it one more time. The most attractive shape is the shape that is shoulder, back and chest dominant. Yeas, shoulder and back are the most important muscle groups, not your bicep or forearm like every dude in the gym thinks.

Shoulders, Back and chest muscles

Shoulders are what make you look dominant and alpha. Shoulders are what make your biceps visible in the short sleeve shirt. Every suit is made with shoulders slightly bigger than usual.

Back is what brings your chest front. Back is what gives your posture calm, strong, dominant and confident look.

The third place belongs to chest muscle(s). This is important; you should not focus on chest at first. It belongs to the third place by all rights.

Chest is what everybody sees when you have your shirt on and even shirt off. Chest is what girls want to touch.

HOWEVER, if you don’t focus on shoulders and back at first then every work you do on your chest is lost! You just won’t look attractive.

Women consciously love a masculine chest, but on a subconscious level shoulders and back muscles are what make you look masculine and attractive.

Don’t focus on muscles that you see in the mirror like your bicep, do the contrary – train the muscles you don’t see in the mirror and that subconsciously triggers the “I want to have sex with him right now” response and what consciously makes you look more masculine. Yes, these are your back and shoulders.

I call this concept and order of muscles the Muscle Pyramid.

Don’t get me wrong, I don’t say train only these three muscle groups. NO, that’s not what I meant. What I want you to remember is that you should FOCUS on these three muscle groups and in THIS ORDER.

You aim for symmetry with your body, but symmetry in this case doesn’t mean you train all your muscles the same time, I know it’s sound counterintuitive, but we are so blind due to all the adverts and marketing, that we no longer no what is best for us.

Do what other guys do and you will get the results they have.

Do what successful guys do and you will become successful like them.

Look at models, actors and others you like who are in good shape, look closely at their posture especially shoulders and back, you will find out that they all probably train in the way I just described.

Big bulky bodybuilders are not the ones who get the girls, masculine and lean models who train in order of Muscle Pyramid are.

Written by Vaclav Gregor, Founder of Muscle Pyramid
www.musclepyramid.com

About the author:

Vaclav Gregor has a no-bullshit approach and says things as they are. Forget about taking supplements to BUILD MUSCLES. Forget about all the FAT LOSS products. Forget the conventional wisdom you hear all the time by marketing companies. Listen to what Vaclav Gregor has to say about developing a physical BODY that is ATTRACTIVE.

Check out Vaclav Gregor’s free reports here, which are all about the new style of building a better looking body that helps you attract more women.

If you’re looking to increase your intake of essential fatty acids but aren’t a big fan of salmon, one other fish source that you may want to consider is herring.  Herring is also high in essential fats and is going to supply you with a good dose of protein as well.

Let’s take a look at all the nutritional benefits that herring has to offer.

Major Nutrients Found In Herring

Like other sources of fish, herring is going to be high in protein and also offer up a good source of essential fatty acids while being virtually carbohydrate free.  It’s recommended that you include fish that are rich in essential fats at least two times a week as part of your diet so herring will fit the bill quite nicely.

Herring is also a good source if vitamin D, so for those who do not get a lot of direct sunlight (which is where else you’d get vitamin D from), herring is the perfect alternative.

Storing/Selecting

When selecting herring you want to purchase it from a source that has been known for it’s good fish quality.  Try and choose herring that’s been kept in ice at all times to ensure maximum freshness and then look for fillets that contain no strong smell.

If you like you can also purchased pickled herring, which is another way this fish is commonly eaten however be aware if you’re doing that that it will likely be higher in sodium content.

Eat It With:

When it comes to serving up your herring, serve this in any other way you’d serve other fish such as with rice, whole wheat pasta, a baked potato, or on the side of some steamed vegetables.

Burn Off Herring

To burn off the number of calories in a serving of herring you would have to do:

• 30 minutes of kayaking
• 28 minutes of basketball
• 25 minutes of horseback riding

When it comes to the arms most people fall into two categories: those who can wear tank tops and those who cannot. If you fall into the latter category don’t worry because we’ve come up with some great tricep workouts to burn the fat and tighten the muscles.

[When you workout your triceps this much you'll want to show'em off too!]

There are 2 important factors to understand about arm exercises before we begin. First, if your goal is to build up your muscle you’ll have to use heavier weights that require more effort and fewer repetitions. If your goal is to tone those triceps and get stronger you need less weight and higher reps.

1. Tricep Kickbacks (Two-Arm)

Tricep kickbacks are a great workout because you get the added benefit of working the lower back and hips. Not only will you build and tone your tricep muscles with this exercise, you’ll also help strengthen your back to avoid injury when lifting heavier objects. Just remember to breathe while you workout so you don’t pass out.

Begin tricep kickbacks with a dumbbell in each of your hands. Choose the correct weight based on your abilities and tricep goals. Bend your knees slightly and bend forward slightly at the waist. Your upper arms should remain close to your body. Exhale as you extend your arms straight back, hold that position for a moment or two, and inhale as your return your arms to starting position.

[Keep your back straight and remember to breathe for a highly effective tricep workout.]

It is extremely important that you don’t round your back forwards. Keep your back straight. Only your knees and waist should bend.

2. Dumbbell Tricep Extension

The dumbbell extension is a rigorous tricep workout that you’re guaranteed to feel! This exercise is about stability and focus, and if done incorrectly can result in a smack to the head. If you want to tone flabby triceps choose a dumbbell weight that’ll allow you to do up to 3 sets of 12 repetitions. If you want lean, mean muscles, choose a weight that allows you to do 4 sets of 9 repetitions.

[Effective tricep workouts require proper movements to avoid injury and improve strength.]

Begin the dumbbell extension on a workout bench of the floor, just make sure you can lay down without interference. Holding a dumbbell in each hand, extend your arms in front of you about shoulder width apart. Bend your elbows, slowly bringing the weight towards the floor as you inhale. Hold the weights in this position for a moment and then exhale as you extend your arms straight out in front of you again. Repeat to meet your desired tricep goals.

3. Close Grip Push Up

I know that push ups are the least favorite exercise among my tricep-challenged friends and for good reason. Push ups in general require a great amount of stability and strength, but close grip push ups can be downright torturous until your muscle development begins to improve.

Starting position for the close grip push up–sometimes called the diamond push up–is with your hands on the floor underneath your chest. Your index fingers and thumbs should be touching in a diamond-like position. With your hands in this position lower yourself while exhaling, as low as you can to the floor. Hold the position for a moment and inhale as you push yourself back up to the starting position.

These are pretty tough, but definitely worth the effort. If you make it through the first set of 10, be proud and keep going! Remembering to inhale and exhale through each step of the movement is key in decreasing the level of difficulty. If you already feel comfortable with the close grip push up and want to give your triceps a little kick in the pants, add a clap to this move as you push up.

4. Cable Extensions (Overhead)

If you burn fat at the gym like millions of people, consider walking over to the scary pulley machine that seems like a medieval torture device. I promise you…it’s not. Cable extensions have the double-bonus of toning triceps and improving strength.

Start with your back facing a high pulley machine that has a rope attachment. Grab your end of the rope with both hands, making sure your hands are above your head and elbows bent. Bend frontwards at the waist so that your torso is parallel to the ground. Stretch your forearms slowly until they too are parallel with the ground, but do not lock your elbows. Your upper arms should remain stiff as you slowly return your hands to starting position.

[Overhead cable extensions are far less scary than flabby arms at the beach!]

Do at least 2 sets of 10 but increase or decrease the reps and weights to get the triceps you want.

Getting toned triceps that you don’t want to hide requires a keen focus on performing the movements of each workout properly. The motions are important to ensure that you’re working the muscle you think you’re working. If you’ve done several sets and don’t feel any burn, there’s a huge probability that you’re not performing the exercise correctly.

Weight loss and muscle toning requires regular physical activity. This means that to get the toned and trim triceps you’ve always wanted, you’ll have to make time to workout your triceps along with the rest of your body. Regular aerobic and strength training exercises will help you lose weight and tone the flab EVERYWHERE!

Those of you looking for a way to firm up all over should read our Turbulence Training review. With an adjustable bench, dumbbells and an exercise ball you could be on your way to a fitter, thinner you!

Making the dietary changes necessary for weight loss requires a strict adherence to a healthy lifestyle. But, what happens when you’re on the weight loss track but your significant other isn’t?

[When he needs to bulk up and she needs to slim down, choose these healthy meals for two!]

Finding easy and healthy dinner recipes for two can be difficult, mostly because most people assume that if you need to drop a few pounds you only have a need to cook for one person: you. But we know that a wide variety of people need to lose weight and those people need real help finding recipes that the whole family can enjoy.

Cooking for 2 is easy to do even if you’re going solo! Whether you need to find recipes that your husband loves but that won’t damage your figure, or if you need to find a healthy lunch alternative we have easy healthy dinner recipes for 2 that you’re both guaranteed to love!

Healthy Greek Style Salad for Two (3 cups per serving)

Ingredients
1 1/4 cup chopped or shredded chicken breast
3 cups Romaine lettuce
3 tbsp. extra virgin olive oil
2 tbsp. red wine vinegar
1 garlic clove, grated
salt & pepper to taste
1 tomato, chopped
1/2 cucumber, chopped
1/4 red onion, thinly sliced
1/4 cup olives (kalamata)
1/4 cup feta cheese, crumbled
2 tsp. fresh dill

Directions: Whisk together vinegar, oil, dill, garlic, salt, and pepper in a large bowl. Add lettuce, tomato, cucumber, olives, onion, chicken, olives, and feta and toss until entire salad is coated with the vinaigrette.

Nutrition: 343 calories, 18 g fat, 31 g protein. This meal is complete with vitamin A and C, potassium, and calcium!

[Vegetables and lean protein make this healthy Greek salad one you both can enjoy!]

This salad takes less than 30 minutes to make for an easy and healthy dinner that you both can enjoy. Add whole wheat breadsticks or dinner rolls to complete this dinner, but remember the key to weight loss is eating less and moving more.

Creamy Chicken & Mushrooms

Ingredients
2 chicken breasts (5 ounces each)
salt & pepper to taste
1 tbsp. canola oil
1 shallot, chopped
1 cup shitake mushrooms, sliced thinly
2 tbsp. dry white wine
2 tbsp. heavy cream
1/4 cup sodium-free chicken broth
2 tbsp. thinly sliced scallions

Directions: Add salt and pepper to chicken on both sides. Heal oil over medium heat in skillet and add chicken. Cook 12 minutes, turning once. Transfer chicken to a plate and cover to keep it warm. Add shallot to skillet and cook until you can start to smell it, about 1 minute or less. Add mushrooms and cook until tender, 2-4 minutes. Add in white wine and stir until reduced, making sure to scrape up the brown bits from the skillet (great source of flavor). Pour in chicken broth and reduce it by half, up to 2 minutes. Stir in heavy cream and scallions and return skillet to a simmer. Add chicken back to the skillet, turn it once to coat with cream sauce and cook about 2 minutes until warm.

Nutrition: 275 calories per serving, 25 g protein.

[Healthy eating for two means smaller portion sizes so you can eat your favorite dishes.]

Tips: Make this meal complete by adding 2 cups of steamed vegetables as a side. Corn, peas, green beans, asparagus or brussels sprouts will turn this healthy dish into a figure friendly meal for fat loss.

Lamb & Fig Stew for Two

Ingredients
8 oz. lean ground lamb
1 tsp. extra virgin olive oil
3 tbsp. garlic, grated
1/4 cup dry red wine
14 oz. sodium-free beef broth
2 tsp. cornstarch
2 plum tomatoes, diced
1/4 cup dried figs
2 tbsp. green olives, chopped
salt and pepper to taste
1 tsp. lemon zest (grate the skin of the lemon, packed with nutrients!)
1 tsp. Rosemary, chopped
2 tsp. parsley
1/2 tsp. marjoram

Directions: In a large pan over medium heat, brown lamb for about 5 minutes. Make sure to separate big chunks with a wooden spoon. Drain the fat and set lamb aside. Clean excess fat from saucepan and add oil over medium-high heat. Add garlic, rosemary, marjoram and cook for approximately 30 seconds. Add wine and cook until reduced, about 1 minute. In a separate bowl combine broth and cornstarch and add it to the pan. Turn heat to high and simmer, stirring constantly. Add in tomatoes, olives, figs, and pepper and return to a simmer. Keep stirring so it doesn’t stick. Reduce heat to simmer and stir until tomatoes break down, it should take about 5 minutes. Add lamb and cook until warm, about 2 minutes. Combine parsley and lemon zest in a bowl. Serve on top of stew.

[When its cold out, warm up with this easy healthy stew for two!]

Nutrition: 313 calories per serving, 28 g protein, 3 g fiber.

The important thing to remember about eating for weight loss is portion size. If you substitute or include extra ingredients, make sure that you aren’t doubling your serving size. The size of your plate is actually more important to losing fat than what is on your plate, although healthier foods have other health benefits.

Don’t deprive yourself for the sake of a smaller waist or flatter stomach. It’s okay to eat things like lamb, cream, and salad dressing as long as you eat smart. You can’t lose weight in a bubble and trying will only have disastrous results. Find creative ways to make healthier versions of your favorite dish and you’ll see how easy it really is to lose weight.

Check out our review of the Fat Burning Furnace to see if you can find ways to burn fat and build muscle while avoiding crash diets and fads.

If I told you there was a way to make super delicious meals that met your weight loss needs, you’d probably call me crazy. But with a slow cooker that’s exactly what you’ll get.

[When you need the food but don't have the time, slow cookers are a chef's best friend!]

If you consider yourself among those “too busy” to worry about small things like a healthy diet and eating for weight loss, then healthy slow cooker recipes are just what you need. Set aside 30 minutes to chop and prepare and you can have a delicious dinner or a week’s worth of lunch!

Slow cooked meals allow you to have a flavorful meal without overloading on the salt because slow cooking gives flavors the proper time to blend so they burst in your mouth. The key to easy slow cooking is to BE PREPARED. Make a list of all the items you’ll need for your dish and put a check mark next to the items you have at home.

Another added benefit of using easy slow cooker recipes for weight loss? The food will taste so delicious you’ll forget it’s supposed to be good for you!

Curry Chickpea Stew (219 calories per serving!)

1-15 oz. can chickpeas, rinsed
1 cup carrots, sliced
1/2 onion, chopped
1 can low sodium vegetable broth
1 cup cut green beans (fresh or frozen)
3 tsp. madras curry
1 can light coconut milk
1/4 cup basil, thinly sliced
3 cups cauliflower, chopped
2 bay leaves

Directions: Combine chickpeas, cauliflower, carrots, onion, green beans, broth, bay leaves, and curry in 4 quart (or larger) slow cooker. Cover and set to low heat for 5 to 6 hours. For faster cooking, set to a high temperature setting for 2.5 hours. Stir in basil and coconut milk and cook for 1 minute.

Eat this dish as is, or place it on a bed of brown rice. Makes 5 servings!

Pulled BBQ Chicken (184 calories per serving!)

1/2 tsp. salt
2 tbsp. honey
1 tbsp. ancho chile pepper
1 tbsp. tomato paste
2 tsp. ground mustard
3 tbsp. cider vinegar
1 8-ounce can low salt tomato salt
1 tbsp. smoked paprika
1 garlic clove, minced
1 onion, chopped finely
2 lbs. boneless skinless chicken thighs
1 tbsp. Worcestershire sauce
2 tbsp. honey
4 oz. chopped green chiles

[Add some tiny buns and you've got extra tasty bbq chicken sliders!]

Directions: Combine tomato sauce, vinegar, honey, chiles, paprika, ancho, tomato paste, mustard, salt, and Worcestershire in slow cooker and stir until smooth. Add in chicken, garlic, and onion and stir until mixed. Cook until chicken is falling off the bone, about 5 hours on low heat. Allow chicken to cool for 20 minutes on cutting board, and run fork against the grain of the chicken to shred. Return to slow cooker with sauce until combined, then serve! This recipe makes 8 servings.

Tip: Grab whole wheat sandwich wraps, tortillas, or rice and pack up some of this BBQ chicken so you don’t get your fast food fix when you’re at your hungriest!

Slow Cooker Chili (273 calories per cup!)

1 lb. lean ground beef
3/4 cup onion, diced
3/4 cup celery, diced
1/2 cup green pepper, chopped
2 garlic cloves, minced or grated
2 10-oz. cans of tomato sauce
2 cans kidney beans, drained
1 can cannellini beans, drained
1/2 tbsp. chili powder
1/2 tbsp. parsley, chopped
salt & pepper as needed
1 basil leaf, chopped
1 tsp. oregano
1 tsp. hot sauce

[With just 273 calories per cup, this slow cooker chili leaves plenty of room for chili fixins.]

Directions: Brown the ground beef on medium heat on the stove top and drain grease. Place beef, along with celery, green pepper, onion, tomato sauce, garlic, and beans to the slow cooker. Add in chili powder, salt, basil, oregano, parsley, black pepper, onion, and hot sauce. Cook on low heat for 8 hours.

Top with cheddar, sour cream, or scallions if desired. Change it up for lunch and serve on a bed of salad or low-salt tortilla chips. Who says eating healthy has to be a pain?

Cajun Shrimp Bowl (223 calories per serving)

1 lb. shrimp, shelled & deveined
1/2 tsp. Cajun seasoning
1 cup onion, chopped
7 oz. chicken broth
7 oz. clam juice
1 6-oz. package of long grain rice
1/4 cup water
2 garlic gloves, rough chopped
1 tbsp. hot sauce (optional)
28 oz. can of diced tomatoes

[With a little preparation you and the family can take a trip down South for tasty Cajun shrimp.]

Directions: Combine in the slow cooker, Cajun seasoning, rice, garlic, water, bell pepper, broth, clam juice, onion, tomatoes and juices. Cover slow cooker and place on low heat setting for 5 to 6 hours. Add shrimp into the pot and cook for an additional 15 minutes on high heat. Sprinkle with hot sauce if desired. Makes 6 servings.

Apple Confit Delight (98 calories per serving!)

Using a slow cooker to prepare your meals doesn’t mean you’re doomed to a life of soups, stews, and beans. With a little bit of creativity and time you can create this magically delicious that’s perfect for entertaining a large crowd or as a way to reward yourself for a week of eating right!

3 lbs. Granny Smith or Golden Delicious apples
1/4 cup light brown sugar
1/2 tsp. ground cinnamon
1 tsp. real vanilla extract

Directions: Peel apples and slice approximately 1/4 inch thick. Place apples in slow cooker (4 qt. or bigger) and sprinkle in cinnamon and sugar. Stir until apples are coated with sugar-cinnamon mixture. Cover slow cooker and cook apples until they are tender and practically transparent, about 4 to 4.5 hours on low heat. If you’re doing weekend entertaining and want to use this dish, cook on high temperature for about 2 to 2.5 hours. Stir vanilla until mixed and transfer to a bowl to chill. This slow cooker recipe makes 8 servings of about 1/2 cup each.

Tip: Serve with a scoop vanilla ice cream for a perfect end to a tasty slow cooked meal.

See? You don’t need to Rachel Ray or Martha Stewart to make food that’s easy and healthy. All you need is the right equipment (slow cooker) and a friend like The Fat Loss Authority to point you in the right direction. Eating for weight loss isn’t just about rules and deprivation; it’s about learning to love food so you’ll want to eat it in the best possible way.

Try these easy healthy slow cooker recipes, combined with regular physical activity and see if you don’t notice an inch or two difference when the next time you slide into your favorite pair of jeans.

Now that you’ve got 5 healthy new recipes, check out our review of the Fat Burning Furnace to see if our good friend Rob can give you a few more pointers on burning fat and building muscle.

When you think of drinking tea does the Queen Mum sipping in white gloves immediately pop into mind? Or do you instantly think of grandma and the girls playing bridge all afternoon? Well push those old memories aside because Oolong tea is good for your body, good for your looks and not just for old people and the British anymore!

[You don't have to be crazy to join the Oolong Tea Party!]

Taken from the Chinese, “wu long” translates literally as black dragon. Oolong is a semi-fermented tea, giving it a flavor very different from green and black teas. Despite what you may have heard, oolong can help make you healthier while you lose fat!

Oolong Health Benefit #1

Replacing your morning coffee with a cup of oolong tea will help reduce high blood pressure. Whether you need to lose 10 pounds or 50 pounds, you’ll need a normal blood pressure to get there. When you suffer from prolonged high blood pressure your heart is working too darned hard, and no tick tock, no you.

If you already suffer from high blood pressure or if it runs in your family (ask grandma, mine is always telling me about her ailments), the National Institute of Health recommends moderate exercise for weight loss while you work on getting it back to normal.

Drinking oolong tea isn’t a magic solution to lower your blood pressure, but replacing it with something you drink on a daily basis (like coffee) will make a difference. A 2004 study found that people who drink 1.5 to 2 cups of oolong tea each day were 46% less likely to develop hypertension! Bring on the oolong!

[It's not that herb! Oolong tea helps keep the parts of your body healthy that you need to get fit and trim the fat!]

Oolong Health Benefit #2

I conducted an informal study of a few of my friends and found that emotional eating is the #1 reason we gain fat. When things go wrong we indulge in chocolate and ice cream and beer. When things go well we celebrate with an expensive steak and lots of champagne (which actually isn’t too bad for fat loss, read here!). So in addition to eating for nourishment, we eat to feel or drink to feel.

If you’re going to drink your problems away, start with oolong. A study conducted on mice at a Japanese Health Institute found that the natural polyphenols in oolong act as a de-stressor. Imagine just sipping a nice warm cup of oolong tea while the rest of your colleagues run around as though the building was on fire!

[CLICK THE BOX ABOVE FOR MORE INFO.]

Besides, when you’re not so stressed its easier for you to make smart healthy decisions. When you’re stressed you want to rant on the phone, meet your friends at the bar or plop down in front of the television…everything under the sun except workout. When your mind is calm and you feel relaxed, you’ll realize that you need to workout, want to work out, should work out. Next thing you know, you’ll be workin’ out!

Oolong Health Benefit #3

The number one leading cause of death among Americans is heart disease. Drinking oolong tea is good for your heart. Adding a cup of oolong tea to your diet is heart smart because in can help reduce cholesterol and the concentration of fat in the body. Even more amazing, oolong tea increases the levels of the plasma responsible for obesity and type 2 diabetes.

When your heart feels good, you feel good and more importantly, you’ll want to feel good. A big steaming cup of oolong tea along with regular physical activity and you can feel good about taking control of your health and fitness!

Oolong Health Benefit #4

Energy is incredibly important to weight loss. You’ll need it to get through your day without feeling fatigued and you’ll need it to make it through your exercise regimen without pulling a muscle. Drinking oolong tea on a regular basis is a great way to burn a few extra calories here and there. It’s not much, I know, but what is that big cup of coffee doing for you?

The point is that you get good energy from oolong tea, you know, the kind that doesn’t make you yawn an hour later and sneak out to get another cup? No jitters, no headaches…just a little more energy.

[Strong bones don't break easily, drinking oolong will make sure you don't hurt yourself during exercise.]

Oolong Health Benefit #5

The antioxidants present in oolong tea protects and strengthens teeth and bones. You’re probably thinking that your teeth have nothing to do with your fat loss goals, but healthy teeth are as important as any other part of your body. Sick teeth can lead to plenty of health issues, but that is for another day…

Drinking oolong tea can strengthen your bones, which you need to stay strong and injury-free so you can whip your body into shape. Even if the tea only helps in the smallest amount, every little bit helps.

Of course this doesn’t mean that oolong tea is some magic weight loss potion, but I hope it has provided you with helpful information on how to aid your weight loss efforts. It’s not just about the food you eat and the exercises you perform, fat loss success depends on how you live your life.

[Drink oolong tea to aid in fat loss...it's not your grandmother's tea!]

Drink oolong tea for 30 days and see if you feel just a little bit better than you did the month before. If you don’t like it switch back to your way too big caffeinated drink, and check out our review of The Diet Solution Program for other ways to lose weight.

The most difficult part of losing weight for most people is finding healthy meals to eat and enjoy. In this fast-paced digital world we live in, most people find it easier to simply grab a box of “food” to microwave when they have time for a little sustenance.

[With our easy food recipes, third degree burns and accidentally blackened food will be a distant memory!]

Well if you want your body to work with you as you burn fat and calories, you have to give it something good to burn. As tasty as you think dinner in a box is, do you really think its the best route to helping you achieve your weight loss goals?

What you need are easy dinner ideas that take little to no time to prepare. These meals look good, taste good, and most importantly will make you feel good too! If you’re one of those people that only eats 3 meals a day, keep it at 500 calories or less for weight loss success!

Easy Whole Wheat Spanakopizza (8 servings) 176.5 calories per slice!

Everyone likes pizza, even people who don’t eat pizza anymore still love it. Unfortunately doing things the so-called easy way leads us to believe that pizza is one of those things that we can no longer enjoy…unless it’s done right that is!

1 whole wheat pizza dough (it’s worth the trip to a specialty shop!)
1/4 cup onions, chopped
1/2 tbsp. olive oil
7 ounces red pepper, chopped
6 ounces mushrooms, sliced
4 garlic cloves, chopped
5 grams fresh spinach, torn
6 ounces red tomatoes, chopped & seeded
7 ounces black olives, sliced
1/2 cup crumbled feta
1 cup mozzarella cheese, shredded
7.5 fl. oz. pizza sauce

[With this whole wheat pizza, you have an easy recipe that allows you to enjoy pizza while you lose weight!]

Use olive oil to saute all vegetables except spinach and tomatoes for 4-5 minutes until tender.
Add tomatoes and spinach and cook for 2 more minutes.
Roll out the pizza dough and spread the sauce on it.
Sprinkle on mozzarella cheese
Add vegetables evenly across pizza dough
Add olives and then feta cheese and remaining mozzarella.
Bake for 12 minutes and let stand for a few minutes before eating.
Cut into 16 slices.

TIP: Add a salad with vinaigrette to 2 slices of pizza for a complete meal.

One-Pot Veggie Gnocchi (Serves 4) 325 calories per serving

When people here gnocchi they often think it’s complicated and beyond their culinary capabilities, and they’d be wrong! This dish is easy to make and it’s only 325 calories per serving!

1 package gnocchi
1 onion, sliced thinly
4 cloves garlic, minced
1/2 cup water
6 leaves of swiss chard or spinach, chopped
1 15-ounce can of diced tomatoes
1 15-ounce can of white beans, rinsed
salt and pepper to taste
1/2 cup part-skim mozzarella, shredded
1/4 cup parmigiano reggiano, shredded
1 tbsp. olive oil
1 tsp. olive oil

[Finding easy food recipes means looking outside your comfort zone.]

Heat tablespoon of oil over medium heat and add gnocchi. Cook 5 to 7 minutes until brown and plump.
Transfer gnocchi to plate.
Add leftover teaspoon of oil.
Cook onion for 4 minutes, then stir in garlic and water and cook until the onion is soft, another 3 or 4 minutes.
Add chard or spinach and cook until it begins to wilt, about 2 minutes.
Add tomatoes, beans and pepper and bring to a simmer.
Stir in gnocchi and cheeses.
Cover and cook until cheeses melt and sauce bubbles, 3 to 5 minutes.

TIP: Add soup or salad to this hearty meal for a well-rounded evening of Italian goodness!

Moo Shu Chicken & Veggies (serves 4) 229 calories per serving

3 tsp. sesame oil
4 large eggs, beaten
2 tsp. fresh ginger, grated
2 garlic cloves, grated
1 bag of broccoli slaw
2 cups bean sprouts
1 bunch of scallions
1 tbsp. soy sauce (low sodium)
1 tbsp. rice vinegar
2 tbsp. hoisin sauce (available in Asian food aisle)
1 boneless skinless chicken breast (boiled & shredded)

[Toss out those take-out menus and burn that fat with healthy meals under 500 calories! Use the wraps for tomorrow's lunch!]

Heat 1 tsp. oil over medium heat in large skillet. Add eggs and stir softly until set, about 3 minutes and put on a plate. Add rest of oil over medium heat and add ginger and garlic, cook 1 minute. Add slaw, sprouts, half of the scallions, vinegar and soy sauce. Stir until blended. Cover and cook until vegetables are tender. Add eggs, chicken, and hoisin, stirring to break up the eggs. Add rest of scallions and stir for 1 minute. Remove from heat.

TIP: Add brown rice or snow peas to fill out this dish. Or enjoy the leftover calories in a glass of white wine or a scoop of vanilla ice cream.

Eating healthy can be quick and easy with a little creativity. Just don’t go overboard on the salt because it’s difficult to get through a session of cardio when you’re feeling dehydrated. And please, adhere to the servings! The most damaging thing you can do to your diet is double or triple your serving size.

Think of how quickly a tasty dinner can go from “yum yum” to “oh crap!” between slice 3 and slice 5 of whole wheat pizza!

Read our review of The Diet Solution Program for more information on eating the right foods for weight loss.

Finding factual information about losing weight and eating healthy is kinda like consulting your favorite tabloid rag to find out the latest in world events. It all sounds good, but there’s not an actual fact to be found anywhere. Let’s try and change that!

I’d like to believe in Bat Child as much as I’d like to believe I can eat brownies and ice cream for breakfast and still look good, no great naked!

Healthy Eating Fact #1: You’re Eating WAY More Than Your Body Needs!

Say what? Well I’m sorry to be the bearer of bad news, but one of the biggest obstacles to weight loss is not cutting the amount of calories you consume. Don’t worry though, it’s not all your fault.When was the last time you took a look at the nutritional content on the side of a can of soda? A box of pasta?  A pint of ice cream? You’d be shocked to find that that itty bitty little can of soda is actually 2 servings!

By not being fully aware of how many calories are in the foods we eat, we set ourselves up for a disappointing trip to the bathroom scale. Do yourself, and your body a huge favor by taking time to look at the back of food labels before you purchase them. This way you don’t have to ruin every meal by realizing after you’ve cooked, that you’ve just poured your heart and soul into a 1,000 calorie dinner!

Healthy Eating Fact #2: Moderation allows you still enjoy (some) the foods you love.

Moderation. It’s a word that has achieved most-favored status among those perpetually in the world of dieting and fitness, but what does it really mean? I know I used to hear the word “moderation” and think of it as a sugar coated way to say “restrictions”. And boy was I wrong.

Moderation means eating no more than you need (see fact #1) so that you’re still able to eat what you enjoy. Let’s take meat or protein for example. Did you know that nutritionists recommend eating 3 ounce portions of meat? Three ounces of meat is about the size of a deck of cards, which is probably about 3 times smaller than the steak you had for dinner last night!

This doesn’t mean that you have to start measuring and cutting up your favorite cut of beef just to lose a few pounds. Think of moderation like Goldilocks: not too much food, and not too little.

HINT: You’re eating too much if your food is spilling over your plate and you’re eating too little if you can see more plate than food!

Healthy Eating Fact #3: Balance is the key to successful weight loss.

Balance is another one of those buzz words like “moderation” that makes you think that losing weight is all about denying yourself some of the things you enjoy eating. Well let me tell ya, balance is how you get to enjoy those foods.

Unless you’re filthy rich with a nutritionist and chef on your payroll, it’s unlikely that you’ll get every meal ‘just right’ in terms of calories, fat, sugar, and fun. But if you make an effort to achieve a balance in your meals each week, there will be enough room left over to enjoy a reasonably sized brownie or whatever dessert makes you smile.

Do this when you’re unsure if your meal is balanced: take a look at what you’re eating, and if you’re worried that something has more fat, salt, or sugar than you need or want, balance by having something light and not filled with anything too bad like steamed vegetables.

You can’t get everything right all of the time, but find a balance of enough food to satisfy your hunger and energize you throughout the day. This is taking the war on Super Size too far…right?

Healthy Eating Fact #4: Losing weight requires REAL changes to your diet & lifestyle.

When you make the decision to start eating and living healthier, don’t think of it as a diet. Diets are short-term weight loss efforts that almost always fail. Losing weight means changing some of the things that you do that has made you gain weight.

Don’t try to quit all of your favorite foods cold turkey (mmmm turkey) or else you’ll be right back to gorging on them in about a week. Eating for weight loss requires a balance of all necessary nutrients, but staying sane through the weight loss means eating some of the not-so-healthy things that you enjoy once in a while.

Me, I love red wine. The redder the better, so as my weight loss journey began I was perfectly fine with no soda and no sugar just so that I could enjoy a glass at night. It’s a balancing act, trying to eat all the necessary food groups each day without going over a certain amount of calories and fat and getting in a bit of physical activity…all in the name of losing weight.

All you can do is the best you can. And be honest about what is actually your “best”.

Healthy Eating Fact #5: Exercise is more important than you think, and easier!

You all know my position on the combination of a healthy diet and exercise for weight loss. Burn more than you consume. The problem is that many people cut back on the crap and forget to move around a little. While it is true that some people have a difficult time losing weight while exercising, most people will see a noticeable difference by cutting calories and adding more physical activity in their lives.

If you don’t have time to hit the gym, take a 30-minute walk around your neighborhood to burn a few calories. Start out slowly, doing resistance training with weights. Strength training helps keep your metabolism going so that you’re burning more on a regular basis.

Healthy Eating Fact #6: Be Honest with Yourself.

Many people in the dieting world will tell you, “don’t label foods and good or bad, they are just foods.” Well I completely disagree with that sentiment. Just because a food tastes oh-so-delicious, doesn’t mean it has any good qualities. Some of our so-called favorite foods are so packed with just chemicals, calories, and sugar that they cannot be called anything but “bad” while keeping a straight face.

This doesn’t mean that you can’t enjoy these foods once in awhile, it just means that you have be realistic about how bad they are if you truly want to lose weight. There’s nothing wrong with saying, “I know this is bad for me but I really want it,” as long as you aren’t having that conversation with yourself every day.

Losing weight means acknowledging the empty calories above, and cutting down on how many of them we eat!

When you indulge in those must-have foods, just own up to the fact that it isn’t helping your diet. If you’re honest about it, you’re less likely to feel bad and start super-dieting to compensate. We all make weight loss mistakes and we will most certainly continue to make them, but as long as we’re also healthy and eating to lose weight…who cares?

Need more facts about healthy eating for weight loss? Sneak a peek at our review of Isabel De Los Rios’ The Diet Solution Program. This program may be helpful if you need a more regimented weight loss plan.

So many weight loss programs promise ultra-fast results without changing a thing about your current lifestyle, that it’s impossible to expect you not to try it. The key, however when finding a weight loss program or regimen is to find a program that targets the problems you have with weight loss, not the problems of the “average dieter” or “typical overweight people”.

Controlling & suppressing  your appetite feels a lot like taming a wild beast inside you.

When it comes to losing weight, the only tried and true method is to burn more calories than you consume. It’s that simple yet many of us all over the world try easier routes to weight loss, and if we’re honest without results worth phoning home about.

The difficult aspect of dieting is burning more than you consume, because tons of your favorite foods are loaded with calories and fat that are near impossible to burn, and flat out impossible to burn when you don’t work out.

The Sensa appetite suppressant claims that its “tastants” help you feel full sooner so that you consume less, thereby completing the first half of a tried and true weight loss method. So, can these tastants help you (finally) achieve your weight loss goals?

30 lbs Overweight? Lose it with SENSA® – Try it FREE!

The way Sensa works is easy to explain and fairly easy to understand. Sensa claims to curb your appetite by targeting nerve receptors in your tongue and nose that work with your brain to suppress your appetite and make you feel full sooner than you otherwise would. These nerve receptors are targeted through the tastants in the Sensa shakers.

The Sensa shakers come in two varieties, salty and sweet, to be used the way you’d use a salt or pepper shaker. Sprinkle it over your meal, using the salty shaker for savory dishes and the sweet shaker for sweet treats.

But does it really work to control your appetite?

Some things are too good to be true. Do you think you could stop eating this once you’ve started?

Well according to Dr. Hirsch the participants in his study lost an average of more than 30 pounds in six months! The science seems solid, but I’m no scientist so I’ll just say that while the Sensa product may help in your efforts to shed unwanted pounds, you can maximize your results by adding regular physical activity to this weight loss program.

Controlling your appetite is essential to any weight loss program and Sensa appetite control promises to use neurology and psychiatry to help your “I’m full” instinct kick in and make you stop eating.

VERDICT

The Sensa weight loss product is supposed to control your appetite using the notion behind the creator’s “sensory-specific satiety”, which basically states that the more you eat a food the less frequently you will want it. And Hirsch’s clever little Sensa crystals will help you there!

However the usefulness of Sensa for weight loss is still up for debate. It is unclear how the many different tastants involved in the Sensa product will help you lose weight because you change tastants each month and you aren’t changing much else about your diet.

The entire diet plan is based on recognizing the signals your brain is sending to let you know that your body is satisfied, something you need to anyway if losing weight is your goal. However the confusion lies in what happens if you don’t “receive” the signal to stop eating? The easy answer is that you continue to gain weight, especially since Sensa doesn’t require that you change your eating habits in the slightest bit.

If you love trying new diets Sensa weight loss product may be for you. The ingredients have been deemed safe by the FDA (the product itself does not require FDA approval) and there are no deadly weight loss side effects to Sensa, but the long-term side effects of this product are unknown.

If you need more information on Sensa appetite suppressant, check out our sensa review before you decide if this product is for you.

All tea is good for you. Tea is made of plant called Camelia sinensis. This plant has amazing levels of several antioxidants and really does the body good. How does oolong tea benefits fit into the pile?

[The Mad Hatter loved his oolong tea! But don't worry, drinking lots of tea won't make you crazy!]

Read more to find out what the benefits of oolong tea can do for you…

Oolong tea began centuries ago in China. Even back then the people were aware of the amazing health benefits from drinking tea. Today we will talk about how oolong tea benefits can help you achieve some of your fitness goals.

Oolong tea- Different from the Rest

There are three main types of teas; green, oolong, and black. The difference between the three is in their processing or oxidation and caffeine levels.

Oolong tea fits right in the middle.

The levels of caffeine in oolong tea are perfect for a little pick me up without any jitters. This amount of caffeine can help you to increase your energy expenditure, aka burn calories, but the real amazing oolong tea benefit comes from another source.

A study done by the Beltsville Human Nutrition Research Center explains that tea will actually help to increase your insulin activity, actually boosting your metabolism and resulting in fat loss. Check out the study here.

How much difference does this increase in insulin activity make in your fitness goals?

The answer is sadly a small fraction. But, hey! There are many little changes that you can make to your life that will help you along your weightloss way and a lot of little fractions put together makes one very big one!

I can tell you one thing; switching from your 350 calorie morning coffee to a delicious cup of oolong tea on a consistent basis will get results. The important thing is not to add a ton of sugar or honey.

There is no point in eating healthier if you aren’t eating to lose weight.

I wonder how many times Tea Leoni had to correct the pronunciation of her name?

Oolong Tea Benefits- Other than Weightloss

This is called the Fat Loss Authority blog, but we are interested in more than just losing fat. We are concerned with  a healthier lifestyle. Weight loss just happens to be a benefit and prerequisite of this type of lifestyle.

Oolong tea is a wealth of free radical fighting antioxidants and vitamins that will cleanse your body, strengthen your immune system and decrease the signs of aging.

The only other way to consume that much antioxidants in one day is to eat a fruit and vegetable diet.

Hydration is also an important part of a healthy body. If you are a person that gets bored with water, oolong iced tea can be a good alternative. Add a squeeze of lemon and you have a delicious drink with virtually no calories. Any other drink and you could be drinking about as many calories as you would consume during breakfast.

Another great way to increase your metabolism is through intense but short exercise routines. The Fat Burning Furnace is a great program to follow that will keep you exercises less than a half hour. Check out our review here.

In between meals, we might get hungry, and that’s okay, but we need to be extra careful what we eat at these times.

[ Mmm, I do love me some hand cake. Having a healthy snacks list available for emergency situations can save you from ruining your day.]

Keep reading to have your healthy snacks list ready when your hunger strikes…

Self control and determination can make or break your success at weight loss. A lot of times, your amount of self control is determined by the situation you are in.

You can take control of your situation by not allowing temptations to enter your house. In other words, it wouldn’t be smart to load your cupboards with bonbons and cheetos.

Admittance to the Healthy Snacks List

In order to be admitted to the healthy snacks list, these foods need to meet certain requirements. They have to be healthy but also satisfying.

It is important to keep your snacks under 200 calories. This way it stays a snack, not another meal. Also, you want to look at where those calories come from. You don’t want 200 calories of fat. Your healthy snacks list should be comprised of foods that will give you some nutrition to keep going.

Good things to have in your snacks are protein, vitamins, fiber, and all natural ingredients.

You also want to look at the satisfaction factor. Will this snack keep you satisfied until your next meal? Or will you be grabbing for something else in 10 minutes?

Keeping those things in mind, we have come up with a diverse and delicious healthy snacks list to get you started. It is just the tip of the iceberg but hopefully it will get your creative juices flowing and give you an understanding on what makes your snack worthy of being on the healthy snacks list.

TFLA’s Healthy Snacks List

• Jicama with lime juice
• part skim cheese stick wrapped in 1 slice of fat free turkey breast
• 1/4 cup hummus with red pepper
• 1 oz of almonds
• celery or carrots in ranch
• frozen banana dipped in yogurt
• handful of dried fruits
• our delicious strawberry smoothie recipe
• a mini bag of popcorn
• 1 hard boiled egg
• a dill pickle
• dried peas
• 1/2 cup low fat cottage cheese with halved cherry tomatoes
• wholegrain waffle with 1 oz nutella
• vegetable spring roll with 1 oz peanut sauce
• a fruit of your choice
• 1/4 cup of salsa with 10 whole grain tortilla chips
• 1 oz of the darkest chocolate you can find
• 1 Tbsp of guacamole (recipe on our avocado nutrition facts post) with 1 quesadilla made of 1 corn tortilla and 1 slice of part skim mozzarella

Crackers Worthy of the Healthy Snacks List

Crackers are a very popular snack food but you have to be careful of which crackers you choose. Most are full of sodium and fat, and some are wolves in sheep’s clothing, making you think they are healthy when they really aren’t.

Here are those that made the cut: (1 oz of each)

• Nabisco Whole Wheat Triscuits
• Ak Mak’s Whole Wheat Sesame Crackers
• Carr’s Whole Wheat Crackers
• Finn Crisp Rye
• San J’s Black Sesame Rice Crackers

Cookies Worthy of the Healthy Snacks List

As you can guess, there aren’t many cookies out there made from natural ingredients and aren’t loaded with sugar, but we searched the cookie aisle to find you a choice for your healthy snacks list:

• South Beach Living PB Cookies
• 100% Whole Grain Fig Newton
• Kashi TLC Oatmeal Dark Chocolate Cookies
• HoneyPot Ginger Cookie Mix by SimplyOrganic
• Any flavor Almondina Cookies

Don’t forget that with every snack you consume, eat it with a nice tall glass of ice cold water or unsweetened ice tea. Many times when we think we are hungry, we are just thirsty. Drinking lots of pure liquids will keep you from getting out of control and snacking only from the healthy snacks list.

To learn more about how the right foods can help you lose weight, look at our review of the Fat Burning Furnace.

The push up: an evergreen workout move that has been used for centuries and will always be used as a great upper body workout, however, does it not get repetitive after awhile?

[Basic push ups done over and over really make me want to gag! These guys aren't having any fun and that just isn't fair!]

Okay, maybe I’m being a little over dramatic, but…

To learn a new and exciting push up workout, keep reading…

Push up workouts are a staple of the history of exercise. The military uses push ups, every sports team uses push ups, and any joe at home does push up on the living room floor.

Push ups are an effective way to increase your upper body strength, but after awhile they get boring and actually lose their effectiveness if you’ve increase your ability to do them with ease.

What to do?

Switch things up by doing push up workouts with push up variations. Making small changes to the way you do your push ups will give you a challenge and keep things interesting.

You will also be able to see more of a definition in your chest and arms because of these changes.

Are traditional push ups child's play to you?

When you perform a certain move in your daily workout, your body gets used to it. It uses less strength and burns less calories, the better you get at them. All you need is the slightest change of position or increase in intensity to make your push ups harder to complete.

If you can bust out more than 50 push ups without batting an eye, its time to try one of these different push up workouts:

Plyometric push up:

This is done like a regular push up only instead of just pushing up slowly, you push up explosively, so explosive that you push your whole body in the air and your hands leave the floor. Land carefully back into regular push up position and repeat.

One handed push up:

This is exactly how it sounds. You may need to balance better by moving your legs farther apart or putting one knee on the floor.

T push up:

Perform a traditional push up but when you come back up, rotate your body and point one hand up to the ceiling. Return that hand back to the floor and perform another push up. This time, rotate your body to the opposite side and point the other hand up to the ceiling.

Diamond push up:

For these push ups the challenge is in the placement of the hands. Put your thumbs and forefingers together to form a diamond on the floor. Now do your push up workouts. If you notice, your triceps are getting worked much more in this variation and that helps get rid of under arm flab.

One legged push up:

The same as a traditional push up but with one leg up in the air. It is harder than it sounds.

Decline push up:

Place your feet on a bench or an exercise ball behind you and get into push up position. This elevation of the feet will place more weight on your upper body making these killer push up workouts.

See any that pique your interest? Why not mix and match. You’ll feel the difference right away and you’ll see the difference in your upper body strength in not too long.

Sometimes it’s important to get out of our workout rut and try something new. All the above push up workouts are also great six pack exercise.

For more great push up workouts and variations, check out our Turbulence Training review.

With all the BBQs and cookouts I’ve hosted or attended in the last little while, I try and bring something a little unique to the table each time because you can always count on someone else to bring the staple potato salad or shrimp ring.

It always amazes me the number of people who have never tried or tasted grilled vegetables on the BBQ?

[I always end up with a boatload of compliments on my recipe below. Word to the wise: Anything bigger then the zucchinis above is difficult to grill]

It’s primarily a Mediterranean recipe, that can be found on most Italian kitchen tables all summer long. Personally, I love the way grilling gives vegetables a smokey almost primal-like flavor. They’re aroma becomes more robust, but they still retain their vibrant colors and natural sweetness.

Doing a little research, I’ve also learned from the American Institute for Cancer Research, that the grill does not produce carcinogens in plant-based foods the way it does in meat. Furthermore, quick exposure to high heat means the veggies won’t lose vitamin and mineral value.

Speaking of nutrional value, this recipe is bullet proof. Unless of course you have hefty out-of-control servings of these toppings on your meat.

So is it hard to make?

Hell No! That’s why I’m sharing my personal BBQ Vegetables Recipe here today so you too can look like a culinary genius at your next BBQ.

Vegetable Inventory and Prep:

1. Slice one green and one red bell pepper through the middle of the pepper top to bottom. Remove stems, seeds, and the soft whitish tissue.

2. Remove skin from one white or red onion and cut horizontally about 1/2 inch thick.

3. Slice two zucchinis and one eggplant into lengthwise 1/2 inch think slices.

4. Throw all the vegetables into the largest bowl you have and dress them with EVO (extra virgin olive oil) and salt. Don’t be afraid to get your hands dirty here. I always mix this large batch of veggies with my hands… after I’ve washed them of course.

Get Grilling!

1. Place all the vegetables on the bottom grill (I find 300 degrees to be optimal).

2. Grill the onion pieces until they are translucent (ie. you can kinda of see through them) and leave the rest on the grill until they are soft.

3. Place all grilled veggies back in the large bowl.

4. Wait 5 minutes to cool and then chop up the rest using a pair of kitchen scissors into good-sized chunks, not too fine because we’re not making baby food here.

5. Dress with EVO, balsamic vinegar and salt. Now you have some kick-ass grilled vegetables!

Important Notes

Yes, there are more complex recipes out there that have garlic cloves, squash, tomatoes, mushrooms etc while throwing in rosemary, ground pepper and other herbs. Problem with the smaller type vegetables is the spacing of your grill. Even with my recipe above, your bound to occasionally lose an item to the BBQ fire gods but I won’t even tell you the story of when I tried doing mushrooms and garlic. It was a mess!

In regards to herbs: I like to keep things simple and let the natural flavors come out and attack my taste buds. But don’t let me stop you. Try things out for yourself and let me know if I’m missing out on something dynamite.

I specifically left out grilling times since each BBQ is different in method (gas, charcoal, etc.) and brand technology. Don’t be afraid to experiment and don’t worry about stuff burning. If it does, place it on a side plate and pick off the burnt portions and throw the good stuff into the large finishing bowl. It’s all good!

Also, don’t get bent out of shape about marinating for a long time; this is not a 2-inch piece of steak. Veggies absorb flavor quickly so don’t worry about preparing the night before because it’s the summer time and you have better things to do.

Lastly, don’t be afraid to cook a large batch to have as leftovers as the above numbers are typically all that fits on the bottom of my grill. This stuff gets better the next day and makes for some awesome toppings on your usual boring turkey sandwhiches.

For more ideas regarding healthy BBQ eating, check out our Truth About Six Pack Abs review. You will find nutrition guidelines, eating habits and need-to-know information regarding your body and why the majority of people trying to lose weight fail miserably.