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We all have been in a position where we’re on a diet, and we’ve been eating healthy all week and we get a craving for something, anything other than what we’ve been consuming, so in many cases we revert back to the same foods that we had previously sworn off.

There are many snacks that we can make without gouging and ruining our diet for the day and in some cases even the week, the key is moderation.

1. Apples and Peanut Butter

• This one is very simple, slice up a freshly washed apple and enjoy it with some silky smooth peanut butter.
• It has some carbohydrates, fiber, and some protein.
• The ideal time to snack on this would be sometime before your workout, perhaps around lunchtime.

2. Whole Grain Chips and Mild Salsa

• Salsa is very low in fat and calories
• Whole Grain Chips are the healthiest option here.
• You’ll get many vitamins out of the tomatoes, peppers, and onions that are in the salsa, as well as a little fiber.

3. Roasted Nuts

• Almonds, Peanuts, basically any kind of nut
• Nuts are high in fat, but it’s good fat that your body needs.
• 1 serving of almonds (about 18 almonds) is about 160 calories with 15 grams of good fats.

4. Whole Wheat Triscuits & Cheese

• I usually go with the Cracked-Pepper and Olive Oil Triscuits to give it more flavor and some zest
• For cheese, I like Monterrey & Colby Jack
• Eat about 5 combo’s of it

5. Yogurt

• Only purchase yogurts that say “made with live and active cultures” on the label.
• Yogurt is made using active, good bacteria, called Probiotics – which means “for life.”  These probiotics help adjust the microflora (the balance of organisms) in the intestines, and act directly on body functions like digestion and immune functions.
• Yogurt is a Dairy product and therefor provides 9 grams of protein (per 6 oz serving), calcium, vitamin b-2, b-12, potassium and magnesium.
• There are all kinds of flavors out there with practically the same caloric content, so you can potentially cure some cravings for worse foods; banana cream pie, lemon meringue, strawberry cheesecake.

The bottom line is that you should be able to dabble in some snacks, but with these healthy alternatives, you can stay sane and still on track to your weight loss goals.  The key is moderation.

It’s been said, “The MORE you eat the MORE you lose.”

This is one of the most important concepts to consider when you’re planning any type of healthy weight loss plan/regimine.  First of all, it should be restated: “The more often you eat, the more you lose.” There we go, that’s better.

Today we are talking about the concept of Metabolism.  To begin, I’ll explain the process as simple as possible.

1. A green plant takes in energy from sunlight. The plant uses this energy and the molecule cholorophyll to build sugars from water and carbon dioxide in a process known as photosynthesis.
2. Next, people and animals eat the plants (or if they’re carnivores, when they eat other animals that have eaten plants), they take in the energy in the form of sugar.
3. The next step is for the body to break down the sugar so that the energy released can be distributed to the body’s cells and used as fuel.
4. Enzymes in the digestive system break proteins down into amino acids, fats into fatty acids, and carbohydrates into simple sugars such as glucose.
5. These broken down compounds are absorbed into the blood through the lining of the stomach – which transfers them to the body’s cells.
6. After cells absorb and take in these nutrients – other enzymes act to speed up and regulate the process of chemical reactions involved with “metabolizing” these compounds. (Energy can be released for used by the body or stored in body tissues; especially the muscles, liver, AND BODYFAT.
7. There are two types of metabolism:
   A. Anabolism, or constructive metabolism, is all about building and storing: It supports the growth of new cells, the maintenance of body tissues, and the storage of energy for use in the future. During anabolism, small molecules are changed into larger, more complex molecules of carbohydrate, protein, and fat.
   B. Catabolism, or destructive metabolism, is the process that produces the energy required for all activity in the cells. In this process, cells break down large molecules (mostly carbohydrates and fats) to release energy. This energy release provides fuel for anabolism, heats the body, and enables the muscles to contract and the body to move. As complex chemical units are broken down into more simple substances, the waste products released in the process of catabolism are removed from the body through the skin, kidneys, lungs, and intestines.

Your body reacts differently to your different eating habits, so lets say for example; one day you have 3 meals (typical right?) and they are pretty large and hefty meals.  Well your body’s metabolism looks like a rollercoaster, especially if they’re extra large meals, or meals in which you feel very full after eating.  Your metabolism goes from low to VERY high because it’s trying to burn and distribute those ’sugars’ that you just consumed.

Lets think of your body as a Car.  You’re going to be taking a road trip to Florida from California, and you have two options:

1. Buy all of the gas that you will need in order to get there and store it inside of a small tank that you’ll pull, OR
2. Buy gas as you go and as you need it.

Option number 2 seems like the obvious and logical answer – but most people treat themselves like the First CAR.  The weight of the extra fuel will no doubt slow you down and make your car run sluggishly.  The car that fills up along the way, will run a lot better, and get a lot better gas mileage (efficiency).

Now lets apply this to eating.  Instead of eating 3 bigger meals during the day, break that same amount of food into 6-7 meals and eat one meal every 2.5-3 hours.  Your metabolism will stay higher, and therefore you’ll be burning more calories throughout the day as your body gets used to your new eating ways – it will no longer see the need to hold onto all those other calories your body doesn’t need at that time.

When you eat 2 or 3 bigger meals throughout the day, your body goes into what I like to call “Survivor” Mode.  It stores all of the calories it can (as fat) for use later, because on your 2 – 3 meal/day routine, it knows it will be a long time before it’ll be able to fill up again, and who knows, you might miss lunch, so double that.

When you eat 6 or 7 smaller meals a day (same amount of food as the bigger meals, just mini meals), your body goes into a calorie burning phase that keeps burning calories all day long and into the night – because it no longer sees the need to hang on to those extra calories because it knows it will be refueled in a couple hours.

Supplement this with some free weightloss supplements and you’re going to be seeing results faster than you could ever imagine!

When considering any type of supplement, you’re going to want to analyze the label and ingredients, and more importantly, what those ingredients can do for you.

Antioxidants are nutrients that can prevent or slow oxidative damage to our bodies. When our body cells use oxygen, they produce a waste naturally called Free Radicals. When we supplement our diet with Antioxidants, they act as “Free Radical Scavengers”, and when we consume these scavengers, they prevent and repair damage done by the free radicals. So you can clearly see why they are so important and powerful when taken as an aid to quicken recovery for athletes, but even non-athletes can reap the benefits from these nutrients as they help fight fatigue, keep energy high, and even help you focus.

To get the most benefits from Acai Berries, you should take the purest forms of Acai – ones that are freeze dried immediately upon harvesting, this helps preserve and helps the berries to retain their nutrient contents.

Acai Berries antioxidant properties are measured by the ORAC test – a test that measures the power and potency of a food or beverages antioxidant value.

As you can see by the chart on the left, Acai Berry tops it with 18.400 – completely blowing the rest out of the water.

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One of the most common New Years resolutions is to lose weight and live healthier.  Looking forward and saying “my goal is to lose 25 pounds this year” is a great start in the right direction but that 25 pounds can turn into a mountain pretty quickly.

Always remember to break up your long-term goals into smaller, shorter-term goals.  So that 25 pounds quickly turns into 2 pounds a month, which is very easily attainable – and surpassable, it all depends on your motives.

To begin with assessing your current diet and calories, write down everything you eat for two weekdays, and 1 weekend day (read the nutrition facts, and if you are having troubles with any foods, visit http://www.nal.usda.gov/fnic/foodcomp/search/ and search for the food item you need to find information on).  Include everything; from your water intake to your little snacks.  By writing down everything your body intakes daily, you’ll be able to see how you can gauge your weight loss by cleaning up your diet alone.

1 pound = 3500 calories, so if you break that up into 7 days out of the week, that’s 500 calories a day that you can eat less of to lose 1 pound per week.

You may think that 500 calories a day is a lot, but it’s really not, you can find 500 calories that are empty calories and calories that your body can do without: a snickers bar alone has around 225 calories.

1 pound a week by cleaning up your diet is very do-able and something that can be easily attained by just being more concious about what’s going into your body, and by keeping empty calories out (empty calories are calories that your body takes in without any vitamin, mineral, or nutrient benefit; such things as candy bars, chocolates, ice cream, etc – but these are also good rewards so just be mindful).

Keep in mind that eating smaller portions throughout the day, about 3 hours apart will also help you burn more calories.  As well as supplementing your body with Acai Berry Products.  Acai Berries are very antioxidant rich and help to increase your metabolism.

You can catch a Free Trial of Acai Berry Products at our Acai Berry Page – we’ve done the research for you so you can enjoy the benefits.