Living Right - Losing Weight

People have been eating bread since before the invention of writing.
Bread is appreciated for it’s taste and texture,
And is included in the menu of many people.
We all eat bread. But is it good for our diets?
First, let’s discuss bread calories.

White bread calories count for 100 grams is approximately 220 calories.
This means that a bread slice has about 70 calories.
The same goes for pita bread calories.
White rolls have a bit more with 270 calories for 100 calories.
Now, here is a surprise.
Most of us know that whole wheat bread is better for your diet then white bread.
But a whole wheat bread calories count is100 grams of whole wheat bread has also around 220 calories, just like white bread.

Wait, what? Exactly like white bread?
So what makes whole wheat that much better?
Well, the benefit from whole wheat bread doesn’t come from a lower amount of bread calories, rather, it comes from the other nutrients in it.

Whole wheat bread contains complex carbs, in comparison to white bread that contains simple carbs.
Complex carbs are slower to break down into energy.
Making the 220 bread calories available throughout more time.
This has two advantages:
First, instead of an energy spike that fades quickly and leave you tired,
Complex carbs will supply you with a the same amount of energy spread longer.
When energy is not used properly it turns to fat.
And that is exactly why the whole wheat bread calories count of 220 is much better then white wheat bread.
Second, whole wheat bread will make you feel fuller – making you eat less of it.

But what about other foods that are rich with carbs?
Well white rice, for example, has about 250 calories for 100 grams. That is even a little more then bread.
It’s about the same with potatoes (baked, not fried).
Brown rice, on the other hand, has about 150 calories for 100 grams, so you can see there’s a big difference here.

So you see, bread calories count is pretty average considered to other carb rich food.
But unlike other carb rich foods, people eat bread throughout the day along with other meals.

My advice to you is to eat whole wheat bread, but eat it in moderation.
Keep a check on how much you eat.
Don’t eat bread from the basket in restaurants, don’t add bread to a full meal just because you’re used to it.
It’s ok to eat some when you are hungry (depending on your diet), but make sure to slice it thin!
Click Here to find out what’s wrong with your diet
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Good luck,

David H. Mason

When going on a diet we have to be more selective about the things we put in our mouth.
And if we want to lose weight we should be extra mindful on the amount of calories that we consume.
That’s why I want to talk about tuna.
Canned tuna fish has been around for over a century and quickly became very popular.
Nowadays, you can find tuna in other forms, like in sushi, but that is a different type of tuna fish.
The kind that I’ll review here is Albacore tuna which is regular white tuna you will find canned in the local grocery store.
Like other fish, tuna contains a high level of protein,
Which makes it a good substitute for fatty meats in your diet.
The major distinction you have to make is that there is a big difference between tuna canned in water and tuna canned in oil.
As you will see, tuna calories count is much higher when canned in oil.
Let’s review some nutrition data:
A serving of canned tuna in water has approximately 90 calories per can (which is 165g, making it about 55 calories per 100g).
Out of these 90 calories, only 10% come from fat and none of it is saturated
(Saturated fat is the kind of fat that you want to avoid in order to prevent heart problem and artery blockage).
All the rest of the 90% come from proteins,
About 20g of proteins in a can, which is important to keep your body healthy and functioning (especially if your working out).
Tuna canned in water has almost no carbs what so ever.
On the other hand,
A serving of canned tuna in oil has approximately 330 calories per can (about 200 calories per 100g) even after removing the oil.
This includes 14.4g of fat (about 20% percent of it saturated).
If this sounds not as good that is because that it really is not.
When canned in oil the tuna calories are much higher.
That is why tuna canned in water is much preferable for diet meal (even though it usually is a little more expensive).
Tuna calories count is also lower then other sorts of meat.
For example:
Fried beef steak fillet has 316 calories per serving (170g).
Grilled bacon (not even fried) has 260 calories per 100g.
Tuna, as well as other fish, have a relatively high mercury count.
But that shouldn’t concern you,
It’s much too low for it to be harmful (you need to eat more then 10 cans for it to be potentially harmful).
Also some tuna products are rich with omega 3 which is also good for you.
I won’t detail it here because it’s not our main issue,
But Omega 3 is used for many purposes and is considered to be very healthy.
Tuna can be eaten as a side dish alone, in a salad, and even made into a burger.
There are plenty of great recipes online that include tuna. Calories should be a concern of course.
Don’t use recipes that include fatty or calorie rich ingredients such as regular mayonnaise or white bread.
Conclusion: tuna calories count is low enough to be relevant for your diet. It also has other important nutrients that are important for a dieter. Just make sure you pick tuna canned in water!

For other posts concerning food that is right for your diet and information about nutrition – you can use the navigation categories and look around.

Bon-appetite!
Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good luck,

David H. Mason

The general discussion regarding carbs is very conflicted,
The case of Bread carbs is no different.
Bread is always a big deal for people on a diet,
Some never eat it, some try to avoid it.
But most people will tell you that bread is bad for your diet.
Though you might think that all bread carbs are to be totally avoided,
It is not necessarily the case.
It is partially true when speaking of white bread.
Whole wheat breads and some kinds of grain bread are different.
You see, the real issue is the kind of carbs that you should keep your distance from,
And these carbs are the simple carbs.
Simple carbs, in comparison to what is called complex carbs, are much lower in nutrients such as fiber.
The problem with white bread carbs is that they are the simple and cheap carbs.
And this is the reason people are so afraid of bread.
White bread is calorie rich, and yet it’s quite hard to eliminate all bread from your diet.
Bread is almost irreplaceable.
Don’t get me wrong, you can go on a diet and decide to never eat bread again.
But my point is that it’s really hard and not really necessary.
In my opinion, carbohydrates are vital for any diet.
Low carb/no carb diets are actually really dangerous.
Carbohydrates are the main glucose supplier for your body,
Cutting your carbohydrates will cause your body to go to “starvation mode”.
It is entering a state called ketosis, and it is very unhealthy.
So if you eat carbohydrates you might as well eat bread carbs.
Just try to make sure you eat foods with complex carbs.
And which food is that?
Whole wheat bread.
This type of carbs is slowly releasing glucose to your blood stream.
As opposed to simple carbs this kind of carbs is very good for you.
Giving a balanced supply of energy to your body is exactly what you need.
Whole wheat bread is also heavier than white bread so it makes you feel fuller.
So not only do you eat a better type of bread carbs,
You also eat fewer calories.
This is win-win situation.
The same goes for many different types of complex carbohydrate breads.
There are a lot f them out there,
All you need to do is go and find them.
Look for the word “whole” or “full” on the label,
The bottom line is don’t let the general “bread carbs are bad” idea make your diet harder.
Just find the right bread with the right bread carbs and you’re good to go.
Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good luck,

David H. Mason

P.S
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Chicken eggs have been a human food since prehistoric times.
Throughout this time, we have learned a great deal about eggs and why are good or      bad for us.
I want to talk about eggs as part of your diet,
Detailing on calories, fat, cholesterol, proteins and vitamins.

First, let’s start with egg calories.
Then sum of calories in an egg depends on the way you cook it.

Fried Egg, calories count: 92
The fried egg is very popular,
The only problem with it is the frying.
Oil is not so healthy and frying is usually the fattest type of cooking.
You may want to choose a different way to eat your eggs.

Scrambled Egg, calories count: 100
The scrambled egg is my favorite egg dish.
However, it’s also the fattest.
In contrast to the fried egg, calories are added due to the oil that is added to this kind of egg.
In the fried egg version you can get rid of a large percentage of the oil.

Hard-Boiled Egg, calories count: 76
The hardboiled egg is a great supplement of proteins to any meal.
You can add it to your salad,
Put it next to your meat or even eat it between meals.
I strongly suggest you have some hardboiled eggs ready in the fridge,
It’s much better than eating fatty snacks.

Poached Egg, calories count: 76
The poached (cooked in water without the shell) egg doesn’t really differ from the hard-boiled egg, calories wise.

No matter how you like eating your eggs,
The important thing is that you eat them and not other sorts of fatty foods.
Egg calories are not a burden on your meal plan.

Also, like any other food in our diet,
There are many nutritional concerns about the egg, Calories are not the only thing that matters!
The egg in general is a high protein food.
Egg protein is very valuable to building muscle and you should eat eggs after every muscle building workout.
They supply a good protein addition and the low egg calories that you “pay” for them is really worth it.
In addition eggs also supply the body with other nutrients.
Vitamin A, for example, is very effective in improving your vision and also helps with skin health.
Vitamin B7, also called Biotin, strengthens your hair and is a natural preventer of hair loss.
The only problem with eggs comes from high cholesterol.
For 100g of egg there are 424mg of cholesterol and 10g of fat (but only 27% of the fat is saturated).
There is an unconcluded discussion whether or not egg consumption can induce heart problems with people already prone to it.
If you do have high cholesterol then you should consider eating only the egg whites every other day instead of the whole egg. Only the egg yoke contains cholesterol.

The last use of the egg is as a substitute or even an addition to meals in your meal plan.
The bottom line is: you should include eggs in your diet.
Egg calories are low, proteins are high and vitamins and minerals are plenty.
Eat at least one egg (preferably boiled or poached) a day.
If you don’t have high cholesterol, you can eat afford two.
Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good luck,

David H. Mason

P.S
Please share your thoughts and comment

Chicken calories: is chicken good for your diet?
Believe it or not, chicken was not a very popular dish not a long while ago.
It was only during World War II and due to a shortage of beef and pork that people started to raise chicken for their meat.
All of this is great for us: chicken calories count is generally lower then other sorts of meat which makes it much better for people on a diet.
Chicken is one of the leanest meats that you will find out there (the Chinese people have been eating chicken for ages and they are much skinnier then we are!).
For example:
In 100 grams of pork chops you will find 260.0 kcal and 16 grams of fat.
In 100 grams of lamb chops you will find 246.0 kcal and 18 grams of fat.
In comparison, chicken calories count is113.0 kcal and 3.2 grams of fat for chicken breast fillet.
Also, chicken is a good source of proteins.
In 100 grams of chicken breast you have more then 27.0 grams of protein.
But you should not go to the shop just yet,
You have to know how to make the chicken in order for it to fit your diet.
For example:
Skin and bones add fat and calories to your chicken calories count,
So you should find the right recopies for skinless chicken.
Also, when preparing to cook your chicken, calories count rises when you fry it in oil or use a fatty sauce.
Fried chicken calories count is more in the vicinity of other sorts of meat (about 250.0 or more kcal for 100 grams)
So get used to baking or grilling your chicken instead of frying it (my grandma is polish, and she used to just boil it in water with no spices what so ever, that’s also a good option if you don’t mind your chicken tasteless).
Another thing good about chicken is that it can be served with just about everything.
For example, grilled chicken (calories count also about 110 kcal for 100 grams) can be served with salad, steamed vegetables, rice (make sure it’s full rice) or in a sandwich.
In conclusion: chicken is a good meat source in your diet.
You should definitely try to replace beef, pork and lamb meat consumption with chicken.
Chicken calories and fat per gram is much lower then other sorts of meat, but make sure you prepare it correctly.

Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good luck,

David H. Mason

Eating the right food before and after hard exercises can improve its efficiency and speed up your fat burning process.
So why don’t you do it?
Maybe because you don’t know what to eat and when to eat it.
Proper nutrition is actually one of the main aspects of a good workout.
It’s so easy to exercise without paying attention to it.
Well, maybe not that easy…
I’m sure you’ve noticed not all your workouts are the same,
Sometimes you’re a bit tired, sometimes more energized,
Sometimes everything seems easy and some times and sometimes it’s almost impossible to lift the same weight you lifted yesterday.
And why is that?
You could say, tough day at work, not enough sleep, etc.
While these obviously have an effect, nutrition has a bigger effect.
I’m not saying you should have hard exercises regularly and sleep three hours a night.
Eating pasta won’t fix that.
But if you live a normal life, sleep like most people do (6-8 hours a night) and work as hard as most people do, you should feel the full effect of the right nutrition on your workout.
Here are some main concepts of workout nutrition:
- Supply your body with useable energy prior to your workout.
- Use this energy correctly with hard exercises
- Supply your body with the right food to help it recover from that workout an build muscle
Sound simple enough, doesn’t it?
So let’s start at the beginning:
Before a hard exercises session, you need to load your body with energy,
But not any kind energy,
You should give your body enough energy for the whole workout,
And you want this energy to be supplied gradually to your body.
There are some foods especially efficient for this job.
Carbohydrates are a very good source of energy.
The problem with carbs is to identify the right carbs.
Let me explain:
When the body breaks carbs down, glucose (sugar) is released to the blood stream.
This glucose is used to fuel your body, in other words it’s where your energy comes from.
If you eat simple carbohydrates the glucose release to your bloodstream is fast,
That means you’ll get a big energy boost,
But this will only be enough for a brief workout.
For complete and hard exercises you need a constant supply of glucose which you will get from complex carbohydrates.
To be specific: pasta, rice, fruits, potatoes (not baked), etc.
Complex carbohydrates break down slowly and release the glucose to your blood stream accordingly.
This way, your body has the energy for the entire workout and it will make your hard exercises a lot easier.
And most importantly it will feel great.
So try to pay attention to what you eat before hard exercises,
Supply your body with what it needs and it will give you the results you want.

Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good Luck,
David

Water is definitely the simplest nutrient we have in our body, it is by far the most vital to our functioning.
But in our diet, we sometimes underestimate its value.
The most basic function of water is cleaning the body.
When you drink enough water your body allows itself to circulate the water in it a lot quicker.
Drinking water can even cure you when you’re sick, just by helping the body cleanse it self and letting the immune system do its job.
When trying to lose weight, water can help us feel full.
It doesn’t mean you don’t need to eat, but when you know you are not really hungry and just feel like grabbing a quick bite, a glass of water will do the job.
I also suggest you drink one glass of water before every meal.
It will fill your stomach and you will need smaller meals to feel full.
But this is not the real issue,
The real issue is what you drink when you don’t drink water.
People might have convinced you that diet sodas and other soft drinks are doing a great job substituting water.
Well, it is a wrong and dangerous assumption.
Aside of the aspartame which is a chemical sweetener known to be very harmful at times,
You have a lot of other chemicals that your body doesn’t know how to deal with.
And to that, in most cases, you can add caffeine which is known to decelerate fat loss.
Those are your diet drinks, and you probably know what’s wrong with the not-so-diet ones,
You guessed it: calories!
“But what can I do?” You ask,
“I’ve been drinking this stuff since forever” you say.
Well, stop!
This is just another example of the simple things you refuse to do for no apparent reason.
You change your meal plans, exercise like crazy and doing everything you can to lose another pound each week.
You are working so hard, why not do this simple thing and stop shooting yourself in the foot?
There is a very simple solution to your problem, start moderating your drinking.
I know it can be hard to just lose the soft drinks,
But you want to lose weight and it is just an obstacle in your way.
Start by buying one less bottle a week, and drink a lot of water.
Soon enough you’ll see that it isn’t that hard,
Believe me, I did it, you can too.
As you may have already understood, I’m a believer of simple things,
This simple thing can & will show you results.
So do it, start appreciating your water and use it wisely.
Good luck,

David