There are only 2 WAYS to lose we

FIRST...Buy a calorie book so you track what you're eating. This will also help you to learn what foods are the best.

SECOND...Keep track of everything you eat with a diet diary. You lose a lot of calories with drinks, condiments, snacks and things that just fall in the cracks. The only way you can know exactly where you are is to write it all down. No cheating!! Be honest with yourself.

THIRDLY...You have to shop smart to eat smart. You're diet is only going to be as good as your shopping. The following information should help you with that. Read on...

EATING HEALTHY

Many people don't know what to eat. Some foods seem healthy, but they are high in calories. We've put together a list of great foods to add to your grocery list.

The list of foods (below) are known as high-alkaline foods, which have been also known as "Fat-Burning Foods". We need plenty of fresh fruits and particularly vegetables (alkaline-producing) to balance our necessary protein intake (acid-producing). We should avoid processed, sugary or simple-carbohydrate foods, not only because they are acid-producing but also because they raise blood sugar level too quickly (high glycemic index therefore fattening); plus they tend to lack nutrients.

When your blood sugar spikes, your pancreas releases a lot of insulin to bring blood sugar back down to normal. Moderate amounts of insulin are necessary. Large amounts of insulin are lipogenic (cause fat storage) and anti-lipolyic (prevent fat release).

Instead of Chicken and Dumplings, eat Chicken and a Broccoli & Cauliflower medley - or instead of Steak and Potatoes, it would be better to have Steak and Green Beans. REMEMBER: you still have to watch your calories and portions. Do your homework and KNOW what you are eating.

(Note: A food's acid or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however the end-products they produce after digestion and assimilation are very alkaline so lemons are alkaline-forming in the body.)

FIT DAY has thousands of foods in it's database to help you track calories.

HEALTHY FOODS FOR YOUR GROCERY LIST:

(The foods below are also High Alkaline producing foods)

 apples

 apricots

 artichokes

 asparagus

 beets

 blackberries

 blueberries

 broccoli

 Brussels sprouts

 cabbage

 cantaloupe

 carrots

 cauliflower

 celery

 cherries

 chives

cod

 corn

 crabs

 cranberries

 cucumbers

 eggplant

 flounder

 garlic

 grapefruit

 grapes

 green beans

 honeydew

 kale

 leeks

 lemons

 lettuce

 limes

 lobster

 mangoes

 mushrooms

 nectarines

 okra

 onions

 oranges

 papaya

 parsley

 peaches

 pears

 peas

 peppers

 pineapple

 prunes

 pumpkin

 radishes

 raspberries

 red cabbage

 sauerkraut

 scallions

 spinach

 squash

 strawberries

 string beans

 tangerines

 tomatoes

 turnips

 watermelon

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THE NEED FOR FAT

Eating the right fats can help you lose fat, absorb nutrients, gain muscle and protect joints.

I know it sounds odd, but we need fat to burn fat. Trust me!

Here are the differences as well as the best food sources of these healthy fats:

Monounsaturated fat remains liquid at room temperature but may start to solidify in the refrigerator. Foods high in monounsaturated fat include olive, peanut and canola oils. Avocados and most nuts also have high amounts of monounsaturated fat.
Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. Foods high in polyunsaturated fats include vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils.
Omega-3 fatty acids are polyunsaturated fats found mostly in seafood. Good sources of omega-3s include fatty, cold-water fish, such as salmon, mackerel and herring. Flaxseeds, flax oil and walnuts also contain omega-3 fatty acids, and small amounts are found in soybean and canola oils.

(Information provided by the Mayo Clinic)

More FACTS ON FATS

TIP: Do consider fats in your caloric allowance. Fats are higher in calories so you don't want to eat TOO much fat. Just a little goes a long way!

CALORIES PER GRAM

FAT =9 calories per gram
CARBOHYDRATES =4 calories per gram
PROTEIN =4 calories per gram
(ALCOHOL) =7 calories per gram

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FIT DAY has thousands of foods in it's database to help you track calories.