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7 Strategies To Stop Eating Junk Food !

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<center><h1>7 strategies to stop eating junk food !</h1> </center>

<center>FACT: Obesity accounts for 300,000 deaths a year in the U.S. alone.</center>

Research into how junk food and fast food restaurants affect obesity, have found that there may be a relationship between the number of people per fast food restaurant and how many square miles there are between fast food restaurants located within your local area and obesity rates.

The way in which we eat, and what we eat, is of vital importance to our state of health. The convenience and habitual nature of the problem mean that fast food consumption is so in-grained, that healthy eating is near impossible.

There are no easy ways to fix junk food habits and make them into healthy habits, but I do have 7 quick strategies that you can easily put into place to start into motion your new lifestyle without junk food. I recommend implementing these one at a time, to ensure that you don't overload and burn yourself out. 
<ol>
<li>Do your shopping every week. Make it a regular habit to do your groceries every single week on the same day.

<li>Make a shopping list on the computer with all the regular foods that you buy, to ensure that you aren't going to run out of food at the end of the week, tempting you to reach for the fast food pamphlet, running out for take-away or buying unnecessary food items.

<li>Don't starve yourself !!!!!!! Eat 6 small meals instead of 3 large ones, snacking on healthy foods such as a fat burning apple, protein packed, metabolism raising light salad with boiled eggs and flaxseed oil dressing.

<li>Make food your hobby. Join a cookery class. There are often many community classes that you can enrol in inexpensively to learn how to prepare interesting food.

<li>Unplug the TV at the point. You will be less likely to sit there and watch it aimlessly if you have to make a conscious effort to turn it on. Particularly around 6-8 pm, the junk food restaurants will advertise, watch a DVD during these times. A recent review of childhood obesity research, has, not surprisingly found that the amount of time you spend watching TV has a direct affect on being overweight.

<li>Try this recipe when you are feeling peckish to curb your need to buy junk food, or feeling the urge to have a smoke.

2 eggs beaten 
1 Chopped lean bacon rasher - no fat. 
1 chopped canned tomato 
1/4 cup soy milk/low fat milk 
1 finely chopped leaf spinach/frozen spinach 
Sprinkling of low fat cheese

Mix ingredients together in mixing bowl. Transfer into a microwave safe bowl and cook on high for 2 minutes or until eggs have solidified. Eat with a low GI bread. You'll find that depending on the quantity eaten, it can be a filling snack or light dinner.

<li>When eating out. Avoid the restaurants with the all-you-can-eat option. These restaurants unfortunately encourage people to eat until they are bloated. Researchers found that 20% of weight gain among freshman University students could be attributed to their eating in the all-you-can-eat student dining halls. 
</ol>
References:

Caroli M, Argentieri L, Cardone M, Masi A. Role of television in childhood obesity prevention. Int J Obes Relat Metab Disord. 2004 Nov;28 Suppl 3:S104-8.

Levitsky DA, Halbmaier CA, Mrdjenovic G. The freshman weight gain: a model for the study of the epidemic of obesity. Int J Obes Relat Metab Disord. 2004 Nov;28(11):1435-42.

Maddock J. The relationship between obesity and the prevalence of fast food restaurants: state-level analysis. Am J Health Promot. 2004 Nov-Dec;19(2):137-43. Copyright � 2004-2010 Jenny Mathers. All Rights Reserved.

Jenny Mathers writes for <a href="http://www.savvy-fat-burning-food.com/fat-burning-diets.html">Savvy Fat Burning Foods</a> and creates a research resource to educate and inform about what REALLY is fat burning food.

Low Carb-ers: Self Imposed Weight Loss Guinea Pigs, Ground Breakers and the Health Conscious Today

See the Low Carb Article Here

<h2>Low Carb-ers: Self Imposed Weight Loss Guinea Pigs, Ground Breakers and the Health Conscious Today</h2>Most low carb-ers know - it's a well known fact that the weight loss industry is a profitable one. There are thousands of books, gyms and health spas, nutrition and exercise services available to the overweight consumer and the net is riddled with them.
If the consumer is not receiving advise from a dietition or doctor, it is up to them to verify for themselves what is fact and what is fiction. For many years, the low carb establishment has maintained that you can lose weight by changing the amount and in some cases the types of carbs, protein and fats consumed. 
And for many years the mainstream medical establishment has scoffed at the Atkins weight loss theory of losing weight through ketosis not through maintaining a negative calorie balance and labelled it irresponsible and unhealthy. 
There are cries of cardiovascular and cholesterol risks not just because of the red meat, but because of the lower carbohydrate and therefore lower fiber intake recommended. Many authorities will not recommend it as a viable weight loss solution, and indeed is censored by relevant government authorities in many countries. Despite the bad press, there have been thousands of reported cases of individuals losing weight by eating more protein and fewer carbohydrates.
During the last couple of years, findings of research have been filtering through that there <a href="http://www.savvy-fat-burning-food.com/low-carb-facts">may be some merit to the low carb diets,</a> that have been promoted in weight loss books and websites. Atkins press releases seize the opportunity to validate what they've been saying for years.
Some would say (particularly dietitions and nutritionists) that the people who became low carb-ers were naive, unkowledgeable and ready to try anything. There are those who have taken aspects of the low carb diets out of context and have done silly things like eating nothing but pork rinds and Atkins bars and wandered why they weren't losing weight. This is the danger of popular diet books where no individual professional support can be given.
However, to be fair, many low carb-ers today are forward thinking, health conscious (not just weight conscious) and intelligent and logical thinkers and do receive some support as I believe there is an Atkins telephone helpline available to U.S. residents, which if you're interested is 1-800-2-ATKINS. As to whether this is purely a promotional tool or truely a helpline, I am not sure.
For many low carb-ers eating a low carb diet is similar to eating the way we did years ago before we had access to soda and bagels in mass proportions. Now, I am not an advocate of low carb diets, in fact I don't recommend "cookie cutter" diets, but I do see that for many, it is providing welcome relief to stubborn weight and health problems that previously have been difficult to treat, and that independent research is starting to support the results that have been seen in thousands of low carb success testimonials.
As a side note, I feel I must add, if you're new to the diet scene and assessing whether or not joining the ranks of low carb-ers, I do have one word of warning, please be aware that research findings can be manipulated and that findings of research that have been funded by commercial interests such as those within the low carb community may not be as impartial as it appears. I am not saying that their research isn't impartial or accurate, but to be really sure, a truly independent study should not have links to interested commercial parties.
References:
Due A, Toubro S, Skov AR, Astrup A. Effect of normal-fat diets, either medium or high in protein, on body weight in overweight subjects: a randomised 1-year trial. Int J Obes Relat Metab Disord. 2004 Oct;28(10):1283-90. 
Atkins Press Release July 2004: Controlled-carbohydrate research from around the world.
USA Today: E.J. Mundell, HealthDay 10/29/2004 Low-carb diets may hurt heart health
Copyright � 2004-2010 Jenny Mathers All Rights Reserved.
More information on recent <a href="http://www.savvy-fat-burning-food.com/low-carb-facts">research into low carb diets.</a> Fat burning food research information allowing you to take the guess work out of fat burning.

Mediterranean Diets

See the Mediterranean Diets Article Here.

<h1>Mediterranean Diets</h1>
by Jenny Mathers
Mediterranean diets are those traditional diets found in Italy, Crete, Greece and Spain. While the fat intake altogether of these diets are very high (A traditional Greek diet can be as high as 40%)1. The saturated fat intake is low (as low as 8% in the traditional Greek diet)1.
Mediterranean diets are currently being promoted as 'heart-healthy' diets due to the finding of a study called the Seven Countries study which followed the diets of 13,000 middle aged men living in Southern Italy, Greece, Yugoslavia, Netherlands, Japan and the U.S. His study showed that the individuals whose intake was higher in saturated fats, had a higher risk of heart disease.
A Mediterranean diet in the modern equivalent would require:<ol><li>200 g of fish twice per week<li>100 g of chicken/pork once per week<li>100 g of lamb/goat or beef once per week or less<li>cholesterol lowering bean / lentil soups and / or vegetable casseroles three times per week to replace meat.1</ol>
According to the Mediterranean diet food pyramidyou'll need to eat starchy breads, potatoes and whole grains daily, fruits, vegetables (especially dark green leafy vegetables, beans, legumes and nuts daily, olive oil and fermented dairy products such as cheese and yogurt daily. Weekly, you'll need to eat fish, poultry, eggs and sweets and eat meat on a monthly basis.
Traditional Mediterranean diets usually are also low cholesterol diets, and they may include dishes such as the <a href="http://www.savvy-fat-burning-food.com/dolmades-recipes.html">Stuffed Grape Leaves/Dolmades</a> which are little meat stuffed rolls made with grape leaves to bind the meat mixture.
<h3>Source:</h3>
1. Wahlqvist (2002) Food and Nutrition Allen and Unwin Books, p. 547 - 548Copyright � 2004-2010 Jenny Mathers. All Rights Reserved.

Low Cholesterol Diets

See the Low Cholesterol Diet Here.

<h1> Low Cholesterols Diets</h1>

by Jenny Mathers
Before I start to talk about low cholesterol diets, I thought I'd just go through the definition of cholesterol first.

<h3> What is Cholesterol ? </h3>

Cholesterol is a complex fatty substance that makes up the structure of cell membranes - it's essential to life. About three quarters of the cholesterol found in the body is actually produced by the body - the rest comes from the food we eat.

Blood cholesterol is raised by too much saturated fat and by being overweight. People who are obese, either make too much blood cholesterol or do not excrete enough of it - when this happens fatty substances will start to accumulate on the sides of the arteries and start to harden them (atherosclerosis).[1]

<h3> Recommendations About What You Should Eat </h3>

Depending on which country you live in, current recommendations for low cholesterol diets could vary, however they center around :

<ol>
<li>Low cholesterol diets recommend choosing foods high in monounsaturated and polyunsaturated fats such as canola based or olive oil based margarines, eating avocado's and nuts. Fish can also be a good choice, which is high in polyunsaturated fats. Low cholesterol diets recommend the consumption of fish atleast once per week.
<li>Eating five portions of fruit and vegetables per day. This means eating fruit as snacks in between meals or for deserts and making vegetables essential at lunch and dinner.
<li>Lower your salt intake. Refrain from adding salt to your food, and look for low salt products such as cheese, canned items, breads, meal sauces etc. Many products contain small amounts of salt in them, but because they are hidden within the food, it is easy for the total salt intake to increase to levels that could affect cholesterol levels.
<li>Make sure carbohydrates make up 50% of your total dietary intake. This means again eating your five servings of fruit and vegetables, but also including cereals and grains with every meal. This will have a myriad of benefits.
<li>Drinking alcohol in moderation. While a glass of red wine can be seen to actually lower cholesterol. Too much of a good thing, is not a good thing. Kelly et. al. (2003) recommends 2-3 units of alcohol for women and 3-4 units for men.

<h3> References:</h3>
 1. Saxelby, C. (2002) Nutrition for Life Hardie Grant Books

2. Kelly C. N. M. 1; Stanner S. A. 1 <a href="http://www.ingentaconnect.com/content/cabi/pns/2003/00000062/00000003/art00003"> Diet and cardiovascular disease in the UK: are the messages getting across?</a> Proceedings of the Nutrition Society. August 2003, vol. 62, no. 3, pp. 583-589(7)

<h3>About The Author</h3>

If you want to start eating healthily, without a fad diet, read how implementing <a href="http://www.savvy-fat-burning-food.com/lose-weight.html">just 7 easy changes</a> to your diet can make a world of difference to how well you lose weight. Free recipes, exercise tips, research and resources about food and weight loss are also freely available in the <a href="http://www.savvy-fat-burning-food.com/weight-loss-information-newsletter.html" title="Diet & Fitness Tips Newsletter">Diet & Fitness Tips newsletter.</a>

Copyright � 2004-2010 Jenny Mathers. All Rights Reserved.

Organic Food

See the article on organic food here.

<h1>Organic food - is it healthier ?</h1>

by Jenny Mathers

Organic food. It's one of the most controversial issues today. It stems from, perhaps, our rebellion against our modern lifestyles and modern society. Many will tell you its healthier, safer and more environmentally sound. The popularity of organic food has increased in recent years to a $10 billion industry [2] with consumers commonly thinking that it is a healthier alternative.

Organic food is food that has been produced without the use of synthetic fertilizers, pesticides, herbicides, anti-biotics or other artificial supports used to produce food. The food itself is no different to that produced with the use of the above chemicals. In fact, all food is organic, in that it is made up of organic matter.

Those who feel it is healthier, say that it is because no synthetic chemicals have been used, and that the quality and quantity of vitamins and minerals are higher in organic food. These issues are often hotly debated by those belonging to organic growers associations and food technology specialists.

<h2>Chemicals used in the Production of our Food</h2>
When talking about these chemicals, I feel it's important to note that pesticides, fungicides etc. have all been derived from a source found naturally in the environment. Food grown with accepted bio-organic methods can still be sprayed with chemicals that have been deemed acceptable (often as a last resort or a secondary measure), depending on the organic regulatory guidelines in place of the country concerned. Even a natural substance can be highly toxic. For example apricot kernels contain cyanide. [1] The issue is whether these chemicals are present when we buy the food on average and whether the chemicals used to grow food organically give a clear benefit of increased safety.

Government organizations in different countries regularly survey the food available and test it for pesticide residues. These surveys are called Market Basket Surveys or Total Diet Surveys. Recent results of these studies have found that in Australia, pesticide residues are either present in very small amounts or absent altogether. [3] In the UK, Sir John Krebs of the Food Standards Agency said that "residues are not detected in about 70% of the produce sampled by the Pesticides Residue Committee" [4] In the US, 1997 tests could not detect pesticide residues in around 60% of fruits and vegetables. The USDA performs a Total Diet Study every year and pesticide levels are within safe limits. [5]

While pesticides found on conventionally grown foods are small, a 2002 article by Consumer Reports indicates that food organically grown have lower levels of pesticides. They report that conventionally grown crops are 6 times as likely to contain more than one pesticide residue. [6] Cleeton of the Soil Association (leading campaigning certification organization for organic food and farming) made the point that when even small amounts of different pesticides are combined, their toxicity levels increase to levels that would not occur when only 1 pesticide was used. [7] It is interesting to note however, that articles appearing in the Consumer Reports magazine such as "Do You Know What You're Eating" may have been funded by parties with already set agendas favouring organically grown food. [8 & 9] Even so, the report published in 1999 admits at the bottom of the summary that the health benefits of fruit and vegetables outweigh the risks associated with pesticides.

The problem with research in this area is that it is very difficult to design research that takes the other variables such as individual health, chemicals from other sources etc. out of the equation, so that the research can effectively answer the question of whether long term exposure to small amounts of pesticides are harmful or not.

<h2>Are Organically Grown Foods Nutritionally Better Than Food Grown Conventionally?</h2>

A small study has compared the nutritional value of potato, broccoli, cauliflower and tomato grown under both organic and conventional farming methods. This study was conducted by the Institute of Food Technologists in 1990. The study concluded that the vegetables tested were not nutritionally different to those grown conventionally. [10]

There was a review completed by Worthington that took data from other studies completed on the nutritional value of both conventional and organically grown food and entered them into a database where the nutrient differences were calculated as a percentage. The review published in 2001 found that some organic crops had higher levels of vitamin C, iron, magnesium and phosphorus. [11]

I am cautious about this study, as it compares the data from one study to the data from another, which in itself sounds fine. However, many of the studies may have been conducted under different circumstances, using different methods with different objectives in mind. So while the study supports the view that organically grown fruit and vegetables are nutritionally better for you, I am treating it as supportive evidence rather than conclusive evidence.

Nutritionists and Dietitians such as Saxelby, Lennard and Briggs all agree that organically grown foods do not necessarily offer nutritionally better food.[1 & 10]

<h2>Conclusions</h2>

While in the past, I've been a great supporter of organic food, I've been forced to re-think the subject on the basis of the information, some of which, I've presented within this newsletter.

It seems that what pesticide residues remain on our food when we buy it, is in relatively small amounts and organically grown foods can in fact, be bought which have been sprayed as well with acceptable 'natural' chemicals. The risks associated with chemicals on food are minimal when compared to the benefits we receive by eating fresh fruit and vegetables. It's very difficult to design research that will definitively prove that the use of pesticides to grow food is harmful, because of the other variants and population sizes needed to adequately prove this.

Do organic foods contain more vitamins and minerals? Organic supporters will say yes, other research in the area says no, there's no difference.

I've not seen extensive research in this area, that can prove beyond a doubt that all organic food is nutritionally better than conventionally grown food, or whether indeed it has the same nutritional content. The research I have seen that supports the hypothesis that organic is better, needs further research to confirm their findings.

So my conclusions are that buying conventionally grown food is fine, but remember to wash your produce - even if you've grown it yourself. If there are pesticides present, another wash will remove this. Use a scrubbing or washing brush (one that has been set aside for this purpose) to wash your fruits and vegetables. The organic alternatives may indeed have come into contact with less chemicals. However, with the small amounts found on conventionally grown foods, there is little reason to spend extra dollars on the natural alternative when there are little to no benefits gained. They may also contain more vitamins and minerals, however, this has not been proven beyond a doubt. So for the time being, eating the conventionally grown food most likely will give you the same amount of nutrients that you would receive from an organically grown alternative.

If you would like to research this topic further, and make your own conclusions, I've included sites that both support and are against the organic food movement below and within the references.

<h2>References:</h2>

1 Saxelby 2002 Nutrition for Life Hardie Grant Books p. 92

2. Institute of Food Technology <a href=http://www.innovations-report.de/html/berichte/medizin_gesundheit/bericht-31366.html>Organic is a Production Claim, Not a Sign of Safety.</a> July 2004

3 <a href=http://www.foodstandards.gov.au/mediareleasespublications/publications/20thaustraliantotaldietsurveyjanuary2003/20thaustraliantotaldietsurveyfullreport/index.cfm>20th Australian Total Diet Survey</a>

4 Food Standards Association <a href=http://www.food.gov.uk/news/newsarchive/2003/jun/cheltenham>Is Organic Food Better For You</a> June 2003
5 Stephen Barrett M.D. Quackwatch. <a href=http://www.quackwatch.org/01QuackeryRelatedTopics/organic.html>"Organic" Foods: Certification Does Not Protect Consumers</a> Oct. 2002
6 Consumer Reports <a href=http://www.consumerreports.org/main/content/display_report.jsp?FOLDER%3C%3Efolder_id=348871&ASSORTMENT%3C%3East_id=333153&bmUID=1116302116652>Organic. It's lower in pesticides. Honest.</a> August 2002
7.	Cleeton, Soil Association Organic foods in Relation to Nutrition and Health. Coronary & Diabetic Care in the UK 2004. Association of Primary Care Groups and Trusts.
8.	David R. Zimmerman Quackwatch <a href=http://www.quackwatch.org/03HealthPromotion/cu.html>Science Shorted, Funder Concealed in Consumer Reports' Scarer on Tainted Fruit</a> May 1999
9.	Consumers Union <a href=http://www.consumersunion.org/food/organicpr.htm>Consumers Union Research Team Shows: Organic Foods Really DO Have Less Pesticides</a> May 2002
10.	Wahlqvist (2002) Food and Nutrition Allen & Unwin Pty. Ltd. Chapter 8: New and emerging developments in food production. Briggs and Lennard. p. 130
11.	Worthington. <a href=" http://www.nutrition-matters.co.uk/free_docs/organicfoodassessment.htm"> Nutritional Quality of Organic Versus Conventional Fruits, Vegetables, and Grains</a>Research Summary. First published in THE JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINE Volume 7, Number 2, 2001 PP. 161-173 Mary Ann Liebert, Inc.
12 Soil Association. <a href=" http://www.soilassociation.org/web/sa/saweb.nsf/librarytitles/19146.HTMl/$file/Food%20quality%20summary.pdf">Executive summary of the organic farming, food quality and human health report</a> Information Sheet.

<h2>Other References You Might Be Interested In:</h2>

Soil Association 2005 Press Release <a href=http://www.soilassociation.org/web/sa/saweb.nsf/848d689047cb466780256a6b00298980/b1ab478889d5122180256f7d0041ec34!OpenDocument>New research proves organic milk is higher in vitamins and antioxidants than non-organic milk </a> 
Institute of Food Technologists <a href=http://members.ift.org/IFT/Research/ScientificStatusSummaries/>Scientific Status Summaries</a>
Consumers Union <a href=http://www.consumersunion.org/food/do_you_know2.htm> DO YOU KNOW WHAT YOU'RE EATING?</a>

Research Abstract Akkose S, Bulut M, Armagan E, Cebicci H, Fedakar R. <a href=http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15822762>Acute poisoning in adults in the years 1996-2001 treated in the Uludag University Hospital, Marmara Region, Turkey.</a> Clin Toxicol (Phila). 2005;43(2):105-9.

Research Abstract Mendes CA, Mendes GE, Cipullo JP, Burdmann EA. <a href=http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15822765>Acute intoxication due to ingestion of vegetables contaminated with aldicarb.</a> Clin Toxicol (Phila). 2005;43(2):117-8.

Institue of Food Technologists <a href=http://aggie-horticulture.tamu.edu/extension/newsletters/vpmnews/nov02/art3nov.html>IFT: Organic Foods Not Healthier
Than Conventional</a> Nov. 2002

Research Abstract Williams C.M.* <a href=http://www.ingentaconnect.com/search/expand?token=005111ecd757e6f3f2f2730673f582f6b6d383a4b3b257b2e7b6d7a386a767c496747526600a5eabf&pub=infobike://cabi/pns/2002/00000061/00000001/art00005>Nutritional quality of organic food: shades of grey or shades of green?
</a> Proceedings of the Nutrition Society, February 2002, vol. 61, no. 1, pp. 19-24(6)

<h3>About the Author</h3>

If you want to get past all the hype, all the half truths and really find out the truth about food, how it affects your body, and how to lose weight visit Savvy Fat Burning Foods for information on <a href="http://www.savvy-fat-burning-food.com/diet-plans.html" title="diet plans">diet plans</a> and sign up for free information similar to the article you've just read in the <a href="http://www.savvy-fat-burning-food.com/weight-loss-information-newsletter.html" title="Diet & Fitness Tips Newsletter">Diet & Fitness Tips Newsletter.</a>

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