Rave Review with Monster Health Food Company Breakfast in a Bag

Welcome to our very first Rave Review campaign with Monster Health Food Company!

A very big Fitness Food And Style thank you to our first bunch of Rave Reviewers for taking part and congratulations on being the first to try the brand new range of "Breakfast in a Bag" from Monster Health Food Company. 

Jessica from Deloraine, Tasmania

Amanda from Perth, Western Australia

Jodie from Ballarat, Victoria (see below LHS pic)

Alix from Sunbury, Victoria and (see below RHS pic)

Michelle from Frankston, Victoria

Check comments stream below

Jodie's little girl and Alix's little man enjoying Monster Muesli breakfast in a bag

Amanda takes her Breakfast in a Bag to the beach and gym. Jess' little boy enjoying his Monster Muesli.

About Monster Health Food Company

Monster Health Food Company (MHFCo) is a family-run, 100% Australian made and owned company dedicated to delivering healthy breakfast foods. MHFCo has been providing Australians with breakfast mueslis for over twenty years and is focused on the delivery of high quality, nutritious cereal with a great taste. Monster Health Food Company carries an extensive range, and are specialists in a range of ‘free from’ products, with gluten, dairy, soy, nut, preservative and wheat-free alternatives available, as well as being Halal and Kosher certified.


Don't forget to submit your favourite muesli recipe for your free sample pack and to be in the draw to win a hand blender. Click here to register. 

My first personal experience with the muesli was last week on our way to the airport.

Stevens family give Monster Muesli breakfast in a bag a thumbs up!

The beauty of these bags is that you pour your preferred milk directly into the bag or natural greek yogurt, which is what I had. Kids thought it was Christmas as we don't normally eat breakfast in the car in the mornings on our way to school. However this was a special day and what better way to eat than a healthy muesli mix. However now that we have this convenient breakfast in a bag, it's definately coming away with us on our road trip to the Gold Coast over the summer holidays. 

There are so many flavours to choose from. I love that it tastes real, no added sugar and so glad there are no preservatives added. Noah isn't a fan of nuts, so there is a nut free range. We love the fruits and nuts, so there is a flavour to suit everyones taste buds. 

Super happy that it's jam packed with all the vitamins, minerals and protein for our growing kids. They love the fact they know they are feeding their bodies healthy foods. Our kids have a bad habit of asking if things have added sugar in them so, glad these don't.

My only recommendations to the pack, is to make the base a bit more flat as we couldn't scoop all the muesli out. Also the serves need to be the next size up, we had to have 2 serves each of the 60g packs. When something tastes this good, you don't want them in small packs. We couldn't get enough of them.

Thank you to all the Rave Reviewers, I am so glad you had fun tasting and reviewing the Monster Health Food Co Breakfast in a Bag packs. Thank you so much for your comments below, the Monster Health Food Co family are very appreciative of all your feedback.

For those that wish to be a part of our FFS Rave Reviews team, click here to submit your interest.

Much love and friendship,

XxDani 

80/20 Fully Raw revised diet plan PLUS a 5 day mini squats challenge YOU IN?

This would be one of the hardest things I've done. So what I did this past week was turn our #standfully rawesome challenge into 80/20. Which means we eat 80% raw foods and 20% animal products eg: yogurt, meat etc... I am feeling a lot better. I was experiencing a lot of fatigue, dizziness and faint type symptoms AND I was always hungry!!! Which made me convert to 80/20 until I get the hang of things.

So my meals have looked like this;

Breakfast
HUGE bowls of mixed fruit salads

Watermelon fruit salad bowl

Snacks
Green juices and/or smoothies

Green berry smoothie

Ingredients
150g spinach
1 cup of frozen blue/raspberries
2 bananas
1 pear
1 scoop of 180 Nutrition Protein powder
1tbs chia seeds
Splash of water 

Simply use your preferred blender (I have a Kenwood and Scheffield/Magic bullet style blenders) and watch these vitamins, minerals and protein turn into one jam packed and powerful meal!!! Approx. 500 calories

NB: please ensure you use my 10% promo code 264464 exclusively for all my readers, should you wish to order any 180 Nutrition products. They are amazing!

Lunches
HUGE plate full of raw vegetables

Fully raw vegetable salads

Dinners
Fruit salads and raw/cooked vegetables with chicken, beef and fish dishes

Silver beet and coconut chicken

This was our dinner tonight. All I had in the fridge was chicken, silver beet, coconut milk, garlic and tarragon herbs. So this is what I whipped up.

Ingredients

500g chicken thighs (cut in bite sizes) seasoned with S&P and
1tsp of tarragon (use whatever herbs you like)
bunch of chopped up silver beet (you can use spinach)
3 gloves of crushed garlic
1 can coconut milk

Method
1. Simply heat sauté pan (I use Chefs toolbox proudly sponsored by Janet Smith) 
2. Cook chicken with crushed garlic until golden brown. Set aside. 
3. Add chopped silver beet and sauté with chicken juices until soft
4. Pour coconut milk and cook until slightly boiled. 
5. Mix chicken through for a few minutes to absorb all the delish flavours and voila! 

Super quick, super tasty and so yummy with crusty bread if I was eating it!!! ha ha Otherwise with brown rice or quinoa this would be amazing!!!  

What's new?


What's been happening with you? Fill me in with how this challenge has changed your view on your eating, cooking habits and whether you have incorporated at least one raw meal per day?

Things in my world have been go! go! go! Soooo much to fill you in with so I'll try and give you a snapshot;

- Kitchen has been a mess with all the prep work required eating fully raw
- Our kids have been amazing embracing raw foods 
- House is not so home beautiful as I am starting to get real busy with my site and migrating across to Wordpress 
- Lost my iPhone at IKEA on Thursday 
- Flat tyre on my way to Melbourne for a 1stAvailable.com.au drinks and dinner sesh 
- SURPRISE photo shoot (more info COMING SOON)

This weeks mini challenge


So you know how I titled this months challenge as STAND UP AND BE RAWESOME with the beautiful Kristina from Fully Raw, well you have all been doing such an amazing job tagging your food pics BUT I 'aint seeing your sexy leg workouts. So I'm ramping things up and my challenge to you all is 1000 squats over 5 days. You can choose whatever 5 days you want, I'm starting tomorrow Monday 15th to Friday 19th April. 

www.facebook.com/kmaefit

I am so excited to be collaborating with the sensational Krissy @kmaecags on Instagram who came up with this sensational idea!!! I have been following Krissy since I actively started using Instagram as Fitness Food And Style 7 months ago. She is an amazing athlete and I absolutely adore her ink work!!!! Check out her sexy legs!!!

Are you in? 


This photo shoot was taken last night (I have some very exciting news to share with you VERY SOON). Special thanks goes out to the wonderful Lorna Jane team and our local Ballarat store for kitting me out in their sensational LJ active gear!!! How cool do I look? ha!

So please join us for 5 days to get our legs and butts into gear for this months challenge AND LETS DO THIS!!!! Use #squats1000kin5 so we can see your pics on Instagram. 

A huge thank you goes out to @fightforfit for sharing this challenge with her 507k followers!! Amanda you are amazing and have been such a wonderful support to me as I share my fitness journey across the globe! Your Instagram page is amazing and I am so proud of you!!! Half a million people are following you! YOU GO GIRL!!! xx

Lorna Jane sexy new active wear - 1000 SQUAT CHALLENGE

5 DAY SQUATS PROGRAM #squats1000kin5

Monday            150 squats        25 squats x 6 sets
Tuesday            200 squats        25 squats x 8 sets
Wednesday       250 squats        25 squats x 10 sets
Thursday          200 squats        25 squats x 8 sets
Friday               200 squats        25 squats x 8 sets

Please feel free to use what ever squat combination you wish. You can either spread it out throughout your day or incorporate as part of your fitness routine.

What do you think??

♥ Dani 

Plan Your Meals Ahead for Stay Healthy Success

Hi Everyone!

Planning your meals ahead is a big part of success in your Stay Healthy nutrition program. The weekends are BIG COOK days for me and my hubby. We get out the crock pots, fill them full of 8-12 servings of steel cut oats, brown rice, and boneless skinless chicken breasts. Then we separate the meals out into individual containers to grab & go throughout the week. This process has become a part of our FUN together time as well. Creating in the kitchen is a passion and I will be sharing all my ideas, recipes and MORE with you. Let's start with a few plan ahead meal ideas though, reduce our stress, keep us out of snacks that are NO NOs when it comes to health....toss the chips, crackers, cookies, & anything that is processed and sits waiting for you in your kitchen cabinets...TOSS TOSS TOSS!!! Replace with foods that you will need to cook, but if you start planning ahead...it will become a Stay Healthy Habit! Check out our steel cut Crock Pot oats, brown rice, and boneless/skinless chicken breasts.....fabulous complex carbohydrates/fiber and lean proteins.

CROCK POT STEEL CUT OATS

BROWN RICE

BONELESS SKINLESS CHICKEN BREASTS

Me after my modified workout, No Fluff, No Makeup, 46 years young, & maintained through Stay Healthy Nutrition & Exercise!!!!

Stay Healthy!!!

Darla Leal, LCPT

3 Super Foods To Get Rid Of Cellulite For Good

By Sean T Mcdade

So, you aspire to cure cellulite without going to the gym, without cream, and without expensive surgical treatments -- is that right? Well, then you've come to the right place! Right below here you'll discover three amazing foods which can not only cure cellulite into submission, they'll actually keep it from ever coming back too!

3 Foods That Protect Against & Cure Cellulite...

1. Fish: Fatty fish and fish oils consist of a plethora of essential amino acids that work on strengthening and fortifying skin cells. Stronger, more fortified skin cells will lead to improved tone & texture for your skin. In layman's terms, ingesting fatty fish and fish oils daily can minimize the appearance of cellulite (dimply skin).

2. Peas & Beans: Weakened connective tissue is a MAJOR reason why cellulite bumps and dimples start showing up. What beans, peas, & legumes do is they improve these tissues extensively. When they get strong enough, cellulite will no longer be able to push through and produce that dimply look, referred to as "orange peel". Add beans or peas to every one of your daily meals to give an extremely big boost to your connective tissues.

3. Nuts: Healthy fats, protein, and fiber are what makes nuts an incredible anti cellulite food. 1 or 2 handfuls every day -- Pecans, Walnuts, Peanuts, Almonds, etc. -- ought to be good enough. It's also necessary to keep in mind that most kinds of nuts can be VERY fattening if you do not control yourself. The last thing you'd want to do is to trade your cellulite deposits for REAL fat, right?

Are these the only three foods which can cure cellulite? No, of course not. There are at least a dozen other foods that can be eaten in order to protect against & get rid of cellulite deposits, but these are three of the best.



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What Are The Health Risks Of A Vitamin D Overdose?

By Victor Properties

Vitamin D is essential to your good health, but like everything else, it should not be overdone! It is possible to experience a vitamin D overdose, especially since we actually need fairly low levels of vitamin D in our bodies to function.

What causes a vitamin D overdose? Exposure to sunlight is the primary source of vitamin D, and as little as fifteen minutes of sunlight "therapy" three times a week is all you really need for your body to produce the vitamin D you need. You cannot overdose on vitamin D by getting too much sun, though, as your body only produces what you need.

You will probably also not experience a vitamin D overdose from food sources. Too many supplements are often to blame for excessive vitamin D intake, as your body cannot shut down the absorption of vitamins from supplements. This can cause the build up of vitamin D to toxic levels. Ironically, toxic levels of vitamin D are often the result of therapeutic prescription of the supplement due to an original deficiency - high levels may have been prescribed for patients with rickets, for instance.

A vitamin D overdose is never the result of a single high dose, rather the levels of toxicity in the body builds up in the body's fat cells over time. Most nutrients that we consume too much of, the body simply gets rid of; however, with vitamin D it has no such mechanism, but stores the excess in the fat cells. It is the stored vitamin D that eventually leads to toxic amounts in your body.

The upper intake levels for babies are 25 micrograms, while for older children and adults, 50 micrograms per day are sufficient. Children will suffer from toxicity more quickly than adults.

What are the health risks of a vitamin D overdose?

1. Because vitamin D has primarily the function of encouraging calcium absorption, high levels of calcium in the blood is possible. This could lead to excessive calcium in the intestinal tract.

2. High levels of phosphate and calcium in the lungs, heart and kidneys, which can damage your organs permanently.

3. Loss of appetite, nausea, vomiting and weight loss.

4. High levels in the kidneys can lead to kidney stones, renal failure and excessive production of urine.

5. If you are pregnant, a vitamin D overdose can cause deformities in your baby.

6. Other symptoms include bone pain, fatigue, excessive thirst and dehydration, itchy skin and deafness.

An overdose can be treated by simply stopping the intake of supplements, and lowering the amount of calcium you ingest until the symptoms stop.

Always consult your doctor before taking vitamin supplements, and in the case of vitamin D, when you get a lot of sun exposure, you will probably not need to take vitamin D supplements at all. Vitamin D in the correct amounts is essential to good health.



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Try Freezer Cooking For Tasty, Economical Meals

By Christine Szalay-Kudra

A lot of people enjoy cooking every night but it can become
boring. If you have a busy day, having to think about what
to make for dinner can be stressful, especially if you are
going to have very little time to cook that day.

The easy solution is to cook once a week or once a month,
divide the food into portions and freeze it. Another name
for this once a month (or week) cooking is freezer cooking.
Imagine spending one day making a month's worth of dinners
and then having twenty nine days where you do not have to
cook. Looking at it like that, it is easy to see the appeal
of once a month cooking.

The Best Recipes for Once a Month Cooking

There are all kind of meals, which freeze well, and they
will taste just as nice when they are thawed as when you
first made them. Cooking big batches of food is a real
time saver and if you have a busy weeknight coming up, you
can simply thaw your family's evening meal in the
refrigerator overnight and it will be ready to warm through
in the evening.

You can often get great discounts when you buy in bulk. A
big package of boneless chicken pieces, for example, works
out cheaper per pound than buying a pair of chicken thighs
or chicken breasts. Perhaps you spot some ground lamb on
special offer one week or turkey another week.

There are freezer recipes for all kinds of meats, poultry,
and fish. Meat and poultry in sauces and soups keep for up
to six months. You might want to make some tasty family
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chicken curry or beef stew. Beef bourguignon, chicken tacos,
and beef lasagna are other freezer cooking ideas.

Freezer Cooking Tips

Pick a day when you will not have many commitments or
interruptions. Make sure there is enough space in your
freezer and make sure you have all your necessary
ingredients ready. Remember too that you can save time
buying other frozen foods on special offer like precooked
meatballs or cooked shrimp. Simply add these to your thawed
meals to liven them up.

You can either cook one kind of meal at a time or have
several on the stove or in the oven, depending on your
cooking experience and what you feel comfortable with doing.
When you cooked meals are cool, divide them between freezer
bags or plastic food containers, seal them, and wipe the
edges clean. You will be able to fit a lot of meals in the
freezer if you store them flat in zippered food bags.

You will need a lot of plastic wrap and aluminum foil,
freezer bags or plastic containers. You will also need a
marker pen to write the name of the meal, the cooking date,
and any special cooking instructions.

Sometimes you can make a creamy dish but cream does not
freeze well so leave it out of the meal and add it when you
reheat it. Potatoes do not always thaw well either, so you
can either use slightly undercooked barley or pasta as a
replacement or add fresh potatoes when you reheat the dish.

9 Reasons To Include Fiber In Your Diet

By Joey Bishop

If you've been looking for a way towards a high octane diet
plan, you are going to find soluble fiber to be precisely
what you need. Although studies have proven fiber to be
potent, lots of people aren't taking this nutrient
seriously.

To help you fuel your wellness with fiber, here are some
facts to help.

1. Dietary fiber fights illnesses. A diet full of fiber may
help to prevent colon cancer and heart problems. High
dietary fiber helps the body to eliminate cholesterol by
binding it in the digestive tract. For thousands of years,
soluble fiber has been utilized to stop constipation.

2. Soluble fiber can actually assist with overindulging. All
high fiber foods will take longer to chew and absorb, making
a person feel satisfied longer

3. Most popular foods don't have enough soluble fiber. If
you want the more well-liked foods, you most likely need to
increase your ingestion of soluble fiber.

4. Grains offer the most fiber. Soluble fiber is in fact
plant matter that individuals can't break down. The best
sources are whole grains and concentrated grain products.

5. Youngsters require fiber as well. Children that are older
than 2 years of age must eat a daily intake of dietary
fiber. Kids are most open to soluble fiber found in fruit,
vegetables, and also fortified breakfast cereals.

6. A lot more dietary fiber needs a lot more h2o. In order
to keep soluble fiber moving through your digestive tract,
you'll have to consume plenty of water. Together with your
diet of fiber, you may need eight or more glasses of water
every day.

7. Dietary fiber cannot be cooked away. Whenever you cook
your fruits and vegetables, don't be concerned about cooking
the fiber out, because it stays. The fiber found in fruits
and vegetables are certainly not just in the skin or
in the peel.

8. You can get enough dietary fiber. If you eat a lot more
than 50 grams of soluble fiber in a day, you can get
diarrhea and bloating, which can restrict your system's
absorption of additional key minerals.

9. Consuming the correct amount of fiber in your diet does
not have to be tough. Even though you might think so,
getting the amount of fiber you'll need just isn't extremely
hard to do. Almost all you need to do is take in the proper
food items and you will be on the way to a fiber abundant
lifestyle.

Among the important ingredients to healthy eating, fiber
is one area you don't want to skip. Soluble fiber can assist
many different purposes, which were included above. In the
event you aren't getting enough dietary fiber in your diet,
you ought to do something about it now instead of holding
out right up until it's too late.

What's Your Excuse For Not Eating More Fruits & Vegetables?

By David Butler

Everyone is aware of the fact that fruits and veggies are
excellent for the body, due to their abundance of fiber and
disease-fighting nutrients. Mom said we should eat plenty of
them every day and we knew she was right, but did we pay any
attention?

An unpleasant visual to call up is us driving with one
finger on the steering wheel as we cram greasy French fries
and hamburgers in our mouth while washing it all down with a
chocolate shake. Although, we may not be making that pit
stop every day, we still make bad choices for convenience
like grabbing a bag of chips instead of an apple or banana.
The fruit is just as fast, but so much better for us.

If it's simple you want, why not try some watermelon,
grapes, or a cantaloupe? Fruit only needs a quick wash and
it's ready to snack on. Another example might be veggies
such as carrots or celery soaked in a light dressing.
Research has shown that we don't eat enough of the
low-calorie, wholesome broccoli and Brussels sprouts, and so
we are overweight and disease-prone. Nutritional experts
hope to wake us up to healthy eating and inspire us with
five-a-day campaigns that remind us that we should be eating
at least five servings daily of vegetables and fruits.

In the beginning, five servings per day appears like a lot.
Fruit at breakfast is a practical idea to work in one extra
serving of fruit to start the day. Fruit on cereals,
waffles, or pancakes is another idea. Apples or bananas make
great portable snacks.

Veggies are very easy to get in during the day. It's easy
and smart to have a salad for lunch. When you have lunch or
dinner out, order a sandwich made with lettuce, tomatoes and
sprouts. You can add vegetables to baked goods, or use them
as ingredients in stews and soups, and with sauces for meat.


Do you like peanut butter? Add some celery with it. Kids
especially love this snack. Toss some raisins on top as
well! Cheese and celery make a nice snack too. Sometimes
kids are reluctant to try new fruits and vegetables. But
keep giving them different kinds to try. A lot of well
meaning parents will tell their children that they must
first clean their plate of vegetables before they can even
think about dessert. The problem here is the psychology this
creates. You're basically communicating the idea that
vegetables are something unpleasant to 'get through' so you
can move onto the sweet stuff in live. Think about how
different everyone's health would be if we didn't see our
vegetables in this manner.

Carrots after you finish all of your pudding!? Juice is
another simple way to increase your fruit and vegetable
consumption. The downside of juice is that it lacks fiber.
You don't get that benefit of vegetables and fruits when you
drink them. It also kills your appetite. How many times have
you seen a child drink a large cup of juice and then refuse
to eat, claiming they aren't hungry? Juices also often have
more calories than the fruit they come from.

The benefits to your health of fruits and vegetables are
obvious. Research has shown us that people who consume the
recommended servings of fruits and vegetables a day have
about half the chance of contracting 14 different types of
adult cancers than those who don't. By eating more
fruits and vegetables you can lower the risk of heart
attack, stroke, and adult blindness.

This is information that everybody should know;
nevertheless, we can come up with millions of excuses for
not eating properly. One excuse that people use is that it
costs a lot to eat healthy, and other people say that it
just takes too much time to prepare healthy foods. What
excuse keeps you from eating the way you know you should?


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5 Cheap & Effective Ways to Boost Your Immune System

By Harvey Green

How to boost immune system response, is on many minds these
days. It can make the difference between illness and
wellness. You body is constantly fighting off invasions from
many sources. This protection mechanism keeps your entire
body working properly. When it is not properly functioning,
you may be subject to many illnesses. There are a lot of
methods to help the body's defenses. Here are just a few.

Proper intake

Everything that you take into your body will affect your
defenses. Good things in, will equate to good things out.
Eat plenty of vegetables and fruits. Substitute good fats
and oils for bad. Do not eat too many meat items. Limit your
salt intake. Try to maintain an overall healthy lifestyle.

Nothing is more important than your water intake. Your
natural defenses cannot perform well without this liquid. It
also makes it possible to digest and metabolize your food.
Drink water often. Drink it throughout your day. You may
think that tea, soda, and coffee count toward your daily
water intake. They do not. In fact, they can take away from
it. They have a diuretic action on the body. This removes
water and minerals from you. Many of these are vital
electrolytes, like potassium and magnesium.

Healthy tea

Green tea has received a lot of attention in the press.
White tea is also becoming popular. Both contain many
important antioxidants that keep your defense in top gear.
Tea acts similar to an antibiotic. It helps to prevent
bacteria form attacking tissue. It may decrease your risk of
some kinds of cancers. It may also be of benefit to those
with rheumatoid arthritis. Although white tea is supposed to
be more effective, green tea has many benefits, too.

Echinacea therapy

Echinacea is frequently used for infections and flu. The
action of echinacea is on a cellular level. It stimulates
cells that are responsible for fighting infection. It also
helps to produce chemicals that stimulate the healing
process. You can take echinacea in liquid or capsules. It is
usually take for two to three weeks at a time. It is best to
take it with food, also. This may help to eliminate an
aftertaste.

Garlic

Garlic oil and garlic have a positive effect on your
fighting cells. When they attack, they secret enzymes that
can cause inflammation. Asthma and rheumatoid arthritis are
examples. Garlic secretes chemicals that act against this
inflammation. Allergy problems may be helped this way. The
inflammation of other conditions may also be reduced.

Olive leaf

Olive leaf extract is used to help your body's defenses. It
aids cells with its chemical secretions. It also provides
many important antioxidant enzymes. It is supposed to act
similar to an antibiotic. It may also possess antiviral and
anti-fungal properties, too.



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difference in a few of weeks.

8 Ways To Lose Weight Fast

Here are some ways to lose weight fast.

1 - Take everything one step at a time. Begin simply by paying more attention to what you are eating, slowly cutting back on the bad foods and implementing more healthy foods into your diet. Once you have this under control, the next step is to add exercise to your plan. If you do not like exercising, take this one step at a time as well by implementing only 15 to 30 minutes at a time, at first.

2 - Choose foods and activities that you enjoy. If you do activities that you get enjoyment out of, you will find them to be much more successful than trying to exercise in ways that you do not enjoy. The same goes for foods that you implement in your diet: Choosing foods that you enjoy will help you enjoy your diet rather than craving bad foods.

3 - Build muscle. You lose calories based on your weight. Muscles, surprisingly enough, burn calories more quickly than fat does, pound for pound. Work out with weights to build muscle and lose weight, and then allow your extra lean muscle mass to burn more calories for you on a long term basis.

4 - Reduce your carbohydrates. Do not cut your carbohydrates out completely, because your body needs carbohydrates for energy. Cut out some of the white breads and pastas from your diet, though, to cut down on the carbohydrates that you consume. What carbs you do need to eat, you can replace with whole wheat and brown carbs for better health.

5 - Set realistic, measurable and attainable goals. Put deadlines on your goals, making them measurable. Make them realistic by choosing goals that you know you can attain. Set long term and short term goals and you will more readily achieve your expectations regarding quick and healthy weight loss.

6 - Give up the bad stuff. It may surprise you how unhealthy it is to eat candy, cookies, cakes and other sweets, and to drink soda and sugar laden drinks. Cut these bad goodies out either completely, or at least 80% of the time and the pounds will shrink away without you having to do much else to make the weight loss happen.

7 - Have a suitable breakfast. Most of your calories should be consumed early on in the day, and breakfast is no exception. Eat a nice breakfast to give your metabolism a good foundation to run from for the remainder of the day.

8 - Control portions by leaving something behind. Make sure your portions are correct based on the actual serving size of your food, and then make sure not to clear your plate completely. Exercising portion control will give you better control over what you put into your body for easy and achievable weight loss.

Implement these tips one by one and in no time at all you will begin to see a significant difference in your weight.

A List Of High Fiber Foods

By Beth Hoover

Fiber is a critical part of the diet. Ironically your body
isn't able to digest fiber so it passes right through your
body. Fiber food is necessary because it keeps your colonic
tract healthy and keeps your body regular.

Put simply, its main job is to scrub your guts. Here is a
high fiber food listing to help you get started with your
healthy lifestyle! You may also need to know that fiber can
help you control your blood sugar and can even lower your
cholesterol. Oh and it also releases poisons from your body.

Almonds

Cashews

Flax seeds

Garbanzo beans, well cooked

Kidney beans, well cooked

Lentils, red cooked

Lima beans, cooked 1 cup

Gooseberry

Elderberry

Grapes

Grapefruit

Kiwi fruit

Rhubarb

Pawpaw

Papaya

Peanuts

Pistachio nuts

Pumpkin seeds

Soybeans

Sunflower seeds

Walnuts

Apple

Crabapple

Hawthorn

Pear

Apricot

Peach

Nectarines

Plum

Cherry

Blackberry

Raspberry

Mulberry

Strawberry

Cranberry

Blueberry

Barberry

Currant

Melon

Watermelon

Figs

Dates

Olive

Jujube

Pomegranate

Lemon

Lime

Key Lime

Mandarin

Orange

Sweet Lime

Tangerine

Avocado

Guava

Kumquat

Lychee

Passion Fruit

Tomato

Banana

Gourd

Bitter Gourd

Bottle Gourd

Cashew Fruit

Cacao

Coconut

Custard Apple

Jackfruit

Mango

Pineapple

Carrot

Wheat-bran cereal

Oatmeal

Whole wheat bread

Rice

Corn tortilla

Enriched pasta

Bulgur

Whole wheat spaghetti

Wheat flakes

Barley

Wheat bran muffin

Fig bars

Whole wheat tortilla

Couscous

Graham crackers

Pita bread

Enriched white rice

Try to add fiber to your diet steadily so that your body has
time to adapt to the rise in fiber content. Fiber has also
been shown to help with a weight loss plan, nevertheless, be
certain to talk with your health practitioner prior to
beginning any diet regimen or if you have got any illness
that may require less fiber. This is the best way to make
sure you stay healthy, especially since your physician knows
tons about you.

Stay Healthy Turkey Tostada...So Simple and So Good!!!

Stay Healthy Turkey Tostada

Hi Readers!!!!

I demonstrated the Stay Healthy Tostada with a live video in an earlier blog. I hope you were able to watch and see how simple and fun this meal is to make. I guarantee that this will become one of your new favorites and the fabulous thing about this tasty treat is that you can truly make it your own by adding the healthy toppings you enjoy. So let's go and get busy in the kitchen....

Stay Healthy Turkey Tostada

1/2 lb ground lean turkey tostada
1 can fat free refried beans or whole pinto beans

1 jar of your favorite salsa

Crushed red pepper

1 jar jalapenos (your heat preference)

Taco seasoning

1 small bag shredded cabbage

1 avocado, diced

1 small sweet onion, diced

1 tomato, diced

Fat Free Sour Cream

Flat Out Wrap (whole grain)

Heat skillet and spray with Pam or nonstick spray, add some of the diced onions and cook until translucent. Add turkey meat to the onion and crushed red pepper to your taste preference. Mix the meat, onion, and pepper with a fork. Add the taco seasoning mix to spice preference, and 1/4 cup salsa. Continue to cook the turkey meat with the added ingredients until done. In a separate pan, heat beans on low adding a small amount of taco seasoning or salsa to taste.

Heat griddle and place 2 Flat Out Wraps cooking until brown and crispy (careful not to overcook as they will break on you).

Toppings:

Shredded Cabbage

Diced Tomatoes

Diced Sweet Onion or Red Onion (your preference)

Diced Avocados

Fat Free Sour Cream

Putting it Together:

Spread a layer of beans onto the crispy Flat Out Wrap, add a bit of turkey meat, shredded cabbage, tomatoes, onion, avocado, jalapenos and sour cream. You are ready to enjoy a healthy meal that is so good for you and tastes sooooo good as well.

Stay Healthy!!!!

Darla Benfield, LCPT, LCMT

http://www.stayhealthyfitness.com/

Stay Healthy Published Recipes in Natural Muscle Magazine......Happy 14th Anniversary!!!

Hi Readers!!!

You have seen them on my Blog.....now see them in Natural Muscle Magazine!!!! Enjoy four fabulous Stay Healthy Recipes all in one Blog Post and as featured in Natural Muscle:) The November issue marks the 14th anniversary of Natural Muscle Magazine and I celebrate being part of such a wonderful publication and for all there support in helping me spread the Stay Healthy Lifestyle!!!!

Stay Healthy!!!!

Darla Benfield, LCPT, LCMT

http://www.stayhealthyfitness.com/

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Why You Should Have a Varied Diet - Even If You Suffer Food Intolerance

By Charlie Monaghan Carter

If you are among the ever increasing number of people who
must restrict their diet due to food intolerances, you will
know that staying within the guidelines can be tough.

If you have a fairly common allergy or intolerance such as
dairy or gluten, then finding foods that are dairy or gluten
free isn't too difficult, its when the intolerances get more
intricate and uncommon that they become a problem. Also,
another big problem for people with food intolerances is
eating out at a restaurant for example. A lot of the time,
chefs will not understand the implications of a given food
on a person with intolerances.

A well-intentioned chef may sometimes put a little flour
into a sauce to thicken it up, believing that such a small
amount will not trigger the intolerance. If the person does
not seize up and start choking there and then, they believe
all is well and the trace of flour went unnoticed. However
it is not until the food is digested that the intolerance
takes effect around an hour after its consumed, and then the
effects can last for several days.

Eating out is therefore very difficult for people with
intolerances to common foods, and as it is very difficult to
find good food that doesn't contain the common foodstuffs
that people are intolerant to, you will soon find that
eating out becomes a bigger and bigger risk.

For the sake of your health, it is of the utmost importance
that you avoid all foods that you have an intolerance to. It
is very hard work for your body to process these foods and
so to allow it to recover, you should stick to foods that
you know your body can handle. Having said that, if you
start eating just a few foods that you know aren't going to
upset you, you may find that you begin developing
intolerances to them as well.

For this reason it is important to maintain as wide a diet
as possible. This is sometimes difficult if people have many
allergies, a lot of the time people will find foods that
don't upset them, and stick to them so as to avoid triggering
the intolerances. However, you should try to keep eating as
wide a range of foods as you can to avoid slowly but surely
becoming intolerant to everything.

Allergydiet.co.uk offer a wide variety of the best quality
(http://www.allergydiet.co.uk/) gluten free bread recipes
online, as well as hints and tips regarding everything to do
with (http://www.allergydiet.co.uk/glutenfreerecipes.shtml)
gluten free rolls

Why You Should Go Organic

In today’s society – with an ever vigilant eye towards health consciousness – we are forever in search of those factors that will give us the edge in achieving maximum health. As we’ve learned, a healthy diet, a consistent regime of physical activity, and plenty of rest all has a profound impact on our overall vitality. Subsequently, there has been an overwhelming group of people that swear by the benefit of organic food.

Produced by organic farms, organic food is grown under strict government supervision. Under these guidelines, organic produce is grown and packaged without the use of any chemicals or pesticides. Traditionally grown, non-organic produce is subjected to a myriad of chemicals – most of which are have not been studied thoroughly enough to understand or contemplate their long-term effects on the human body. Researchers are still undecided as to whether or not these chemicals can be linked to everything from food allergies to certain types of cancer. The benefit of organic food is that they are not subjected to these unreliable substances.

Meat and dairy produced under organic guidelines are also chemical free. Traditional agricultural farmers often subject livestock to a bevy of chemical supplements designed to speed their growth and weight. Further, dairy cows are often given chemicals to increase their milk production. The benefit of organic food is that livestock is given only organic feed that is chemical and supplement free.

Another benefit of organic food is its advantage to the environment. Traditionally grown produce are treated with chemicals; naturally the chemicals are then in the soil, changing the landscape and contaminating the ground and surrounding water supplies. The benefit of organic food is the ground in which it is grown is left unchanged.

Making a commitment to organic food means making a commitment to your health; the benefit of organic food lies in the chemical free enjoyment of natural whole food. Further, the benefits to the environment are varied and long lasting. The decision to go organic is a healthy and responsible one.

Why You Should Eat Alkalizing Foods

By Anthony Gutierrez

Is food acidic or alkaline? It is hard to tell. For example,
once lemons are digested they are basic or alkaline even
though they are acidic to start with. Eating a significant
amount of alkalizing foods is important to balance a raw
food diet.

Spinach, kale, collards, mustard greens and broccoli, the
first green leafy vegetables, are great alkalizing agents.
Wild edible grasses are also alkalizing.

Fresh herbs (e.g. parsley, cilantro, basil, garlic) as well
as grasses (e.g. wheat, barley grass); Sprouts; Sea
Vegetables (e.g. kelp, nori, dulse, spirulina, blue green
algae). Finally, medicinal mushrooms like shitake maitake
and reishi are good to make the body more basic.

Balance is all about life. When speaking of body pH levels
the universal truth is profound. The human body needs to
stay at a certain pH level. To measure the levels of Ph you
would use a scale from zero to 14, where zero is very
acidic, 7 is neutral and 14 is very alkaline.

In the human body, the pH of blood must remain at a slightly
alkaline level of 7.35-7.45. To keep you healthy and
maintain the blood pH some of the body's other fluids are
maintained at different pH levels. Your cells and organs are
constantly working and filtering what you eat to sustain
these pH levels throughout the body.

Bacteria, viruses, yeast and other harmful organisms thrive
when the blood system is more acidic. It is important that
the pH is balanced for your total well being. If the pH
balance is on the alkaline end of the scale it creates an
uninviting environment for things that make you ill.
Consuming more alkaline foods than acid foods is important
and beneficial to your overall fitness.

As consumers learn more about nutrition, many are realizing
that a specific ratio of alkaline foods to acid foods
determines pH balance and overall health. Human blood
registers about 7.4 on the pH scale, which means that it is
naturally alkaline. In order to maintain this level, the
body needs the proper balance of alkaline foods to acid
foods.

To get more information about
(http://www.mbswellnesssystem.com) Alkaline Foods please
contact us at www.mbswellnesssystem.com

Stay Healthy Fish Tacos...Make in 20...no kidding

YOU CAN MAKE THIS IN 20 MINUTES!!!!

Hi Readers.....Ok let me just share that this recipe is OH so simple good. So....grab your can of albacore tuna in water and favorite can of beans....and meet me in the kitchen:)

Ingredients:

1 can albacore tuna in water (drained)

1 15 oz can of beans of your choice (black, pinto, veggie refries for example) drain off water

Your favorite Salsa

1 package of taco seasoning (will use this to taste)

Crushed Red Pepper (also use this to taste)

1 Jar of sliced jalapeno peppers (the juice is wonderful to add to the fish)

1 Red pepper, chopped

1 Green pepper, chopped

1 Red onion, chopped (some will be cooked with peppers, and save a bit for fresh topping)

1 Avocado (sliced and quartered for fresh topping)

1 Small Bag shredded cabbage (another fab fresh topping)

Fat Free Sour Cream (optional, but I love it on mine)

La Tortilla Factory Hand Made Style Corn Tortillas (Chipotle Flavor is the Bomb!)

Heat a large skillet and spray with PAM. Chop the peppers and onion and add to the skillet. Sprinkle a little taco seasoning over the vegies, cook and fork stir until the peppers look a bit roasted and onions release juices. I am a taster at this point...so go right ahead and check the flavor and see if it is to your liking. Pour the pepper/onion mixture into a bowl and cover with a foil to keep warm. In the same heated pan, you will be splitting the pan in 1/2...tuna on one side and beans on the other (multi tasking here). Add your drained tuna on one side and begin forking apart. Add the beans on the other side. If they mix a bit...no big deal...all is good in the kitchen. Pour a bit of salsa over the tuna and sprinkle with a bit of taco seasoning mix and crushed red pepper, add a bit of jalapeno juice from the jar, and combine all the flavors. Again, taste test to see if the fish is to your liking...I like mine spicy...but everyone is different. On the bean side, add a bit of salsa to the beans and keep stirring to heat through. I sometimes add a bit of the taco seasoning mix to the beans as well. Once everything is heated through...we are ready to build. Heat a griddle prepared with PAM to warm the tortillas. Have ready your sliced avocado, remaining onion, bag of shredded red cabbage, fat free sour cream, and jalapenos (optional). Remove heated tortillas from the griddle and start building this healthy taco....fish and beans first, add cooked pepper and onions, a dab of fat free sour cream (optional), fresh chopped onion, jalapenos, shredded red cabbage and avocado. This will be messy good!!!! Have a fork on standby to not miss what drops on your plate. Let me know how you like these....this is absolutely one of my favorite meals and no kidding, I make it in 20 minutes. Less if you make it with a friend:)

Stay Healthy!!!!

Darla:)