You see, I was a bit concerned around christmas time what santa had been getting upto…

Every time I go into the gym, I watch as people enter the consulting room and nip on the scales. Of course, it’s the ritual that many have hired-wired into their brains. “Let’s weigh myself…”. If it shows a drop, you feel great for the rest of the day, if it’s higher, you’re down in the dumps. I’m right aren’t I? Don’t worry, I’ve been there and it’s horrible…

But I want to stop you for a second and consider that while you may be weighing yourself in the hope that you’ll feel better when the screen shows a smaller number, there’s something much more dangerous lurking in that figure because there are two types of fat you have to worry about, and one is far more deadlier than you’d expect…

Let’s first try to learn the difference between subcutaneous fat and visceral fat and which of the two is deadlier, and eventually after being able to understand their fundamentals, we can look into ways of getting rid of them.

You see, fat is not only skin deep, there is fat that surrounds the internal organs of the body and this is called visceral fat.

Subcutaneous fat, on the other hand, is something that we can immediately see because it is the fat that is closest to the skin’s surface. The latter type of fat is obviously easier to do away with since it requires less bodily invasion making it more uncomplicated to remove and less risky.

Now, those who have more of the visceral fat are more prone to serious health issues such as hypertension, diabetes, stroke, and heart disease and there are specific demographics that manifest susceptibility to developing more visceral fat in them and the short list include those who drink a lot, individuals who smoke, and people who lead lethargic lives or the eternal couch potatoes. Those who do not smoke, who just drink occasionally, and those who lead stress-less physically active lives, show very little signs of developing visceral fat and storing them for a long time.

Aside from being harder to reach than subcutaneous fat, visceral fat was previously only measured using sophisticated imaging machines but now you can pick up visceral fat monitors at a reasonable price

Oddly, an individual may seem to be outwardly healthy and still within the proper weight range but may already have tons of visceral fat congealing their body. While the liver is still at its performance peak, it breaks down the visceral fat inside the body, nevertheless, this process, while preventing its accumulation around the body’s internal organs, discharges the fat into the bloodstream in the form of cholesterol, the bad form of cholesterol otherwise known as Low Density Lipoprotein or LDL and they become the plaque that has been the cause of the blocking of the arteries.

Studies have shown that those who eat more fatty food build up more visceral fat than those who eat less fat which means that the kind of food that we eat and the amount of food intake we have are proportional to the quantity of the visceral fat that gathers in the body.

Now, subcutaneous fat, because it lies just underneath the epidermis, acts as a shock absorber and it protects the body from trauma. Aside from that, it protects the blood vessels, precious veins that are used to transport oxygen to the nerves and the skin. It also functions as the storage of extra energy which is utilized by the body when it is exposed to strenuous activity. However, too much of the subcutaneous fat can cause the skin to tighten and eventually develop that much dreaded dimples on the skin called cellulite, a condition that even liposuction would not be able to obliterate. Reversely, when subcutaneous fat is comparatively smaller in quantity, the skin layers tend to become loose and then one develops wrinkles. And that is why some people undergo fat injections in the face to beef it up and minimize the wrinkles on it.

For both types of fat, the ideal resolution to their proper reduction is healthy dieting using for example The Lunch Box Diet and guided, structured exercise.

Use The Lunch Box Diet with a structured exercise plan and you can make a massive change to your dangerous visceral fat levels...

Because fat stores energy, although having a sustainable weight loss plan is a the first step, building in exercise is vital. An independent medical study showed that those who included exercising in their weight reduction program lost fat by more than sixty percent compared to those who just controlled their eating habits.

You will be more likely to exercise, when you have lost some weight through healthy dieting, and so the Lunch Box Diet works well here because it gives you more energy throughout the day. Nobody wants to exercise when they’re tired, so healthy eating and exercise go hand in hand.

Of the two, even though subcutaneous fat has a direct effect on the way that we look on the exterior, visceral fat should invite more attention because it can kill. Plaque buildup in the in the coronary arteries can lead to complicated coronary heart disease and large amounts of cholesterol in the veins can easily cause atherosclerosis, serious health issues which when unchecked can be ultimately fatal, all because of the presence of visceral fat.

In women, the latest surveys are showing that the leading cause of death is heart disease and millions are being spent to combat the disease. The waging war against visceral fat and its lethal repercussions has led to low work productivity, hospitalization expenses that amount to millions of dollars, and even more in health care expenses. Even people with a slight amount of fat in their tummies would not be able to completely say that they are safe from the presence of visceral fat since this type of fat does its damage internally. You see, one of the chief causes of the growth of too much visceral fat is the constant presence of a high volume of carbohydrates in one’s diet and with years of consuming large amounts of starches and sugar, the body develops a high resistance to insulin and lately, the same is attributed to eating foods that have too much fructose derived from corn syrup.

The Lunch Box Diet is good at bringing vegetables and healthy carbs into your diet depending on how much you enjoy them. You can build up slowly and then see a significant imoprovement in your visceral fat levels as the weeks and months pass.

So, if you love your family and mainly yourself, then getting rid of the visceral fat inside you should be a major priority. Aside from the aesthetic effect that it will have on you (fashion has put a fit tummy up on a pedestal), no amount of money can match the benefits of a healthy, fat free body.

The combination of a nutritious, low fat, high protein diet with healthy carbs and a tactical exercise program can pave the way for a healthier, better looking you – and you will get there.

‘Oh, Christmas is really here, the Coca Cola advert is back’

‘Oh I missed it, the Coca Cola advert. Did you see it?’

Yes yes, we all saw it!

It went on like this for about 20 minutes after everyone finally got to watch Xfactor after their car crash ‘technical fault’ and were forced to put on the auditions.

Anyway, I’m going to openly admit that I drank a full fat Coca Cola the other day and it tasted fantastic – and I didn’t feel guilty. I’ll tell you why, because I have them once in a blue moon. Other wise I’m generally pretty good with drinking water and ‘healthier’ drinks instead of pop. I certainly don’t drink fizzy drinks on a regular basis.

Anyway, I’ve gone off on a tangent, which is normal for me… but the point I was trying to make was that I haven’t yet mentioned Christmas and since the shops are filling up with festive treats, I thought I had better write a post to get you in the mood.

Christmas is a funny old time of year, especially for someone like me who’s trying to motivate everyone to lose weight and be healthy. I’m no saint. I’ll sit there being just as bad as the last man, but the chocolates, the large portions, they’re a bloody nightmare to avoid, let’s be completely honest.

So, instead of trying to lead with this article about ‘how to save 200 calories on your xmas dinner’ or a run down on which mince pies are healthier for you’, I wanted to be realistic and talk about presents.  Why?

Me back in the day!

Well let’s face it – I’m a 31 year old male and I still love the excitement to tear back the paper and find a new pair of socks. Now, I’ll admit that my favourite present was the ‘He Man Castle’ which I think I probably almost wet myself when I opened it. Here’s a picture right now…

the best thing made in the world, ever, fact!

As we get older, getting the same impact from presents becomes a bit more challenging (especially when we all get a bit lazy). But I thought it would be useful to put together a post that showcases the presents you could strategically mention over your next coffee shop outing with your other half or the ‘get the kids to get me this’ conversation. We all know it, just admit it!

Of course, you may be looking for gift ideas for other people, so if that’s you then hopefully you can make use of this list too. I ho ho hope so (sorry!).

Now I wanted to cater for multiple budgets, but I genuinely think that these, off the top of my head are great buys to get you healthier in the new year.

People around the country used to love Noel's sack of goodies!

So, without further ado, and putting myself in a more festive state than Noel Edmonds, Cliff Richard, 007, The Queen and a snoring grandparent put together, here’s:

Simon’s Top 10 Healthy Christmas Present Ideas Santa Could Do With

****Oh, just a quick one before I start…. If you could comment using the facebook comments (cause I can track you using this method, not the other) and tell me which of the top 10 you would most like, you may just get your gift delivered – I will be making some calls if I get over 50 comments to this post.*****

1. TRX – Click Here

Why? Works your entire body, just like a good partner!

With more and more people wanting to exercise from home, I’m picking this little hanging bad boy not only because it will work your entire body, but because it will hide away neatly in the cupboard (come on I know that’s important to you!) and you can take it away with you so there’s no excuse when it comes to exercising on holiday. I use it in the gym here in Bristol probably twice weekly, so you know that it comes with my 100% ‘Simon uses it, therefore it must be cool’ seal of approval – unlike the other junk that hangs around the gym.

2. George Foreman Grill – Click Here

Why? Cause it makes your protein a super lean muscle building machine.

Now, I don’t have one of these, I’ll openly admit that, but it’s on my list for this year. I’ve used them before and they’re great. Especially for group B) Protein of The Lunch Box Diet which is exactly what I will be using it for. Watch the fat drip away and then yes – it’s ‘super clean’ which means you can focus on the more important things like soaps and cuddles… Come on, I’m right again aren’t I?

3. Kettlebell – Click Here

Why? Cause in an argument, it can be used as a good threatening tool, or doorstop (not in an argument).

Unlike the TRX which is really light, the kettlebell is not, in fact they’re bloody heavy, but that means that you will have to work harder, which in tern means that you’ll burn more calories which means you’ll look sexy and feel confident. No, really. These do take a bit of getting used to, but they’re the new cool when it comes to weight training and remember, you need to do that to build muscle. So get one of these, or at least if you see one in your gym, get taught how to use it, even if just for the basics. Don’t start with a light one, you may as well swing your hand-bag around. Go for something at least 8kg, nothing lighter and build up from there. Once you try these, you’ll get hooked.

4. Steamer – Click Here

Why? Because not killing the the nutrients from vegetables is actually really important.

Just like when the milk turns chocolatey for that sugar covered kids cereal, when you’re boiling your vegetables, you’re destroying (killing, murdering, putting to sleep, ending the life of) the nutrients from the veggies – this means that your body doesn’t get given the benefits such as the antioxidants etc. So, the first lesson is to stop doing that and either  microwave, grill or ideally steam your vegetables. Now, you’ll also be able to have steamed fish and other ‘Group B’ from your lunch box diet as a bonus.

5. Whole Foods Market Hampers – Click Here

Why? The classy and coolest festive hamper.

If you’re cooler than buying 3-4-2 in boots (whoever made that up is a genius however), then you may want to opt for one of the Whole Foods Market Hampers. I love Whole Foods Market, in fact one day I want to work with them, who knows, but I just love the whole feel of the stores – it’s a great way to get you in the frame of mine of healthier shopping with lots of farm produced…. erm, produce. Fill your boots!

6. Healthy / Fitness Magazine Subscription – Click Here

Why? Because gossip won’t fit you into your little sexy number, will it?

Now I love to read the gossip just as everyone else, but every month I ensure that I read books and magazines that get me close to my goal. That’s why I think a healthy magazine subscription is a fantastic way to commit yourself to 12 months on the straight and narrow. Now if you’re wanting to ditch the booze, you’re not going to want to subscribe to a wine magazine just as much as if you’re seeking to lose your belly, you don’t want ‘Puddings and Desserts’ to be slowly pushing its way and slamming on your door step. So, make the correct choice and pick one that you know will deliver you good healthy content every month. Of course, that’s until I bring out my own magazine of course! Maybe next year you can get a subscription to that if all goes well.

7. Le Whif Chocolate Inhalers – Click Here

Why? Because sucking is the new swallowing?

Okay so I’m not sure whether I’m being incredibly cruel or incredibly kind here, I’ll let you decide. Apparently, by sucking away on these inhalers you get the taste of chocolate without putting on the pounds. They say ” Simply crack open one of these tiny tubes of tempting tastiness and suck away! A light film of flavour will coat the inside of your mouth (it’s non-toxic) and delight your tastebuds, just as if you’d had a nibble of chocolate. No calories, no pesky wrappers to fumble with, and a delicious chocolate flavour, these are perfect little items to carry around for those moments when you fancy “just a taste”. Hmmm, you decide – but what a fantastic stocking filler and something to talk about at work while you’re chomping on your lunch box and avoiding the mince pies!

8. Nike+ – Click Here

Why? Because you’ll do better if you track your progress silly!

If like me you like to build running into your overall weekly training schedule (remember to mix it up with weights, intervals etc), then you can’t go far wrong than staying motivated with Nike+, especially if you’re permanently glued to your iphone or ipod. The nifty gadget goes into special trainers (although check out the adaptors that will attach on your own), and then you can track your running via the web site and do challenges etc. If you’re new to running then also check out my beginners running guide here or on kindle here.

9. Fitness Membership / Personal Training Sessions

Why? Because there is the potential to get a slap in the face and that could be funny for a second until the tears.

Now I think this one is to ‘request’ to be given to you, or alternatively to give to someone who you have a very good relationship with. Giving somebody a health club membership or personal training sessions could in one way break up a couple or friendship, or on the flip side, do great things for it. So… just to let you know, I’m staying right out of this one. No backlash to me, thanks! But on a serious note, you could really change somebody’s life by dipping into your pocket and turning around their confidence. Plus if you ask nicely at the reception or with a trainer, they may even have a fancy gift card for you (actually in the case of personal trainers, it’s highly unlikely, they’re too busy making people do pressups to make fancy gift cards).

10. Tug Toner

Why? Because the hubby will forever be in your debt

Last but not least, the Tug Toner is one of the most advanced pieces of fitness equipment ever created. In fact if you can get hold of one over Christmas you’ll be very lucky. It builds muscle like nothing I’ve ever seen, in fact give it to a man and you’re likely not to see him for days as he pumps, builds and shapes every part of his body until you’re completely red in the face. To be honest, you had probably better watch this video… nearly 2 million other people have…

A healthy eating plan rich in vegetables and healthy foods provides countless benefits to your health and skin. Adopting a healthy diet containing the top 10 foods for skin listed below has even been known to reverse diabetes and skin disease, and reduce the risk of cancer.

Healthy eating is the key to having beautiful young looking skin. Here are the top 10 foods for skin:

1. Avocado

The avocado is known for its numerous properties that benefit the skin. It contains many healthy fats that plump up the skin and smooth away the dryness. Avocados have the highest content of vitamin E when compared with other fruits, which is a powerful antioxidant that helps strengthen the white blood cells.

2. Berries

Strawberries, blackberries and blueberries are all good for the skin because of their high antioxidant content. These 3 berries have been found to have the highest antioxidant capacity of any foods. They produce collagen which keeps the skin smooth and plump. These are great to toss over your box to change up the flavor.

3. Low Fat Yoghurt

Low fat yoghurt is rich in one of the most important components of skin health – Vitamin A. Experts have stated that the health of skin cells is largely dependant on how much Vitamin A is present in our diets.

4. Broccoli

Broccoli is a vegetable that contains an abundance of health benefits, and is good for the skin. Broccoli is high in Vitamin A and thus promotes good turnover of skin cells. Eating broccoli can help to renew skin cells quickly making your skin look fresher.

5. Whole-Grains

Whole-grains are rich in the mineral Selenium, which is why they promote healthy skin. Selenium has been shown to reduce skin damage after prolonged exposure to the sun. High levels of selenium in your system prevents your skin from oxidative damage that can increase cancer risks.

6. Spinach

Rich in vitamins B, C and E, spinach possesses strong anti-aging properties and helps to give the skin a healthy glow. Also, the iodine contained in spinach is said to combat skin disease. I always use this to pad out my box before adding other veggies.

7.  Omega-3 Fish

Omega-3 is one of the healthy fats that are highly sought after by the health-conscious. Omega-3 fatty acids are good for strengthening the skin cell membranes and preventing toxins from being absorbed. Remember, this is group B of The Lunch Box Diet.

8. Non-Starchy Vegetables

Non-starchy vegetables are high a fibre and bolster your age-defying bacteria. If you have blotchy or tired skin this can often be due to a lack of fibre. Lack of fibre can lead to disrupted digestion that stops nutrients from being absorbed properly. This starves your skin of the nutrients it needs to look younger and healthier.

The health benefits of a diet based mainly on non-starchy vegetables are endless. In fact, a UK study has shown that adopting a diet consisting of only liquid diet drinks and non-starchy vegetables has been shown to reverse diabetes and cure the condition in just 3 months. Because they are non-starchy, they do not affect blood glucose.

Common non-starchy vegetables include carrots, broccoli, sprouts, celery, asparagus, cucumber, tomatoes, onions, peppers, lettuce, beets and watercress.

9. Green Tea

The health properties of green tea are vast. The list of skin benefits that green tea provides goes on and on. Green tea, whether consumed as a drink or applied to the skin, can decrease risk of damage from the sun and thus lessen the risk of skin cancer.

Green tea also has strong anti-inflammatory properties. Being as it is rich in polyphenols, it prevents inflammation and is beneficial to overall skin health.

10. Lean Red Meat

Not getting enough iron can result in having unhealthy skin. Lean red meat is a good source of iron for anyone who needs it, but you should be careful not to eat any red meats that are too high in fat.

With a healthy diet that includes the top 10 foods for skin listed above, it’s unlikely that you’ll need to rely on creams and lotions to give your skin a healthy glow. Fill yourself with nutritious and healthy foods, and your skin will take care of itself.

Remember, The Lunch Box Diet will transform your skin within a matter of days because it uses these kinds of foods to help you lose weight and give you smooth, natural looking skin without covering it up!

Enter your details to get started right now on the Lunch Box Diet…

Scientists from Newcastle University in the UK conducted a two month long study which they believe shows that type-2 does not have to be a life-long illness.

There study involved 11 participants who cut their calorie intake to under 600 calories per day for 2 months. 3 months after the experiment finished, 7 out of the 11 participants were free of diabetes. This is fantastic news, but I think there is more to consider…

Type 2 diabetes is caused when there is too much glucose in the blood. Unlike type-1 diabetes, which develops in children when their bodies cannot convert insulin into glucose, type-2 is very closely linked with obesity. This explains why theorists have suggested that a low calorie diet could cure type-2 diabetes.

Just a week into the study, the pre-breakfast blood sugar levels of the participants had returned to normal. MRI scans taken at this time showed that the fat levels inside their pancreas had also gone back to normal. This means that the pancreas had now regained the ability to make insulin.

One of the participants in the study, who had suffered from diabetes for 6 years, said that 18 months on he still did not need to take his old diabetes tablets. This is great, but what about the others?

So now the question is, how can a diabetic go about adopting a new low calorie diet plan that could free them of this disease? Going for 600 calories straight away… I don’t think so, this is a starvation diet. But you could build up to eating fewer calories until you reach your ‘natural’ optimum calorie intake level, and stay there for life. How does that sound?

I know from my dieters that they are able to sustain their weight loss after using The Lunch Box Diet and I believe it can be used to reverse diabetes too. Many of them simply reduce their lunch box and breakfast and meal sizes over time. They lose weight, get healthier and have more confidence. Dieters know now that if they restrict themselves too much they will rebel.

When you’ve got a bunch of scientists taking readings from you, the circumstances are different from the real world.

You could just eat a 600 calorie Lunch Box from all day from breakfast to you evening meal but I think there’s the way I just described would be more effective, long term.

Again, we need to remember that those on this study would have been working under strict conditions and if you’re overweight and have diabetes, the chances of switching and sticking to a very low calorie diet are very slim, especially if you’ve been a yo-yo dieter in the past. We need to consider so many different variables.

Slow and steady is the key when introducing any new eating habits so that the results can be sustained. I’d bet a fair amount of money that if 1,000 people tried eating 600 calories for 8 weeks and then maintaining a healthy weight, not even 10% would succeed long term because of the psychological and emotional battling that goes on when you restrict yourself for this long.

Low-Calorie Diabetes Diet Plan

As we have seen from the study, the participants restricted their calorie intake to 600 calories per day. So, the way a diabetic can design a new diet plan is to learn about the calorie levels in different kinds of foods and drop their calories down. But it’s also very important the quality of the calories is there too, from fresh vegetables, lean meats, eating carbs at the right times and the ones that give you staying power and keep you fuller for longer.

With this knowledge, a diabetic can plan their daily meals accordingly and make meals and snacks out of the low calorie foods they enjoy.

Before getting on to what kinds of foods are good to eat on this kind of diet, we need lay the ground-works. The key to dieting is not just about what you eat, but how you eat.

Eating Schedule

When starting out on a healthy diet, it’s important to get a good eating routine going. Rather than just eating 3 large meals a day which causes overeating on unhealthy snacks, it is much better to eat smaller breakfast and evening meals, and then have healthy nibbles in between (ie from a Lunch Box). As I mentioned earlier, instead of reducing your calories to 600 straight away, you could use The Lunch Box Diet by gradually reducing the box size over time and then reduce the portion size of breakfast and evening meals so you’re reducing your calorie intake more steadily. This is how a lot of people have had amazing weight loss results on the plan.

Figuring out a rough time to eat breakfast, lunch and dinner every day can start a good flow that your body will get used to. Then you can identify the mid-point between these meals when you can have a snack. So if you decide to have breakfast at around 8am each morning, and lunch at 12:30, you can have a snack (or eat from your box) in between at around 10:15am.

Eating in this way is important for all sorts of reasons. It fills your body with energy frequently and keeps you metabolism moving fast. It is especially important to eat this way with a very low-calorie diet, as you are likely to get hungry quite often. Eating more frequently throughout the day will make sure you are less hungry because there will be no large gaps in between your meals.

Knowing About Calories

So after working out a rough eating plan, the next step will be deciding what to eat. To ensure the eating plan stays low, knowledge about the calorie levels in different kinds of foods is needed.

With good knowledge of calorie levels, it becomes easy to design appropriate meals. It can even be a lot of fun to create meals out of the low calorie ingredients that are to your liking.

Low Calorie Foods

To give a brief overview of the calorie levels of some common foods, here is a breakdown of some of the lowest calorie foods:

Under 50 calories (per 3.5oz):

Boiled Beans
Brocolli
Brussel Sprouts
Lentils
Fat-free yoghurt

Under 100 Calories (per 3.5oz)

Mung Beans
Low-fat Cottage Cheese
Low-fat fromage frais
Noodles
Porridge
Tofu

Under 150 Calories (per 3.5oz)

White fish
Lite Mayo
Boiled Bleached Pasta
Wheat Pasta
Boiled Chick Peas
Long Grain White Rice
Brown Rice
Spaghetti

Hopefully this list gives a good idea for what kinds of low-calorie meals can be designed to fit in with this diet.

With knowledge of calorie levels, creating meals can be a lot of fun, and involve a lot of creativity.

There are plenty of options for low calorie breakfasts, lunches and dinners. For breakfast you could enjoy a bagel with fat-free cream cheese, or oatmeal with raisins for less than 200 calories.

A simple tuna, turkey, or smoked chicken sandwich with lettuce and tomatoes can be eaten for lunch at around 240-280 calories, or you’d have your lunch box to nibble on. It’s better this way because you’re blood sugar levels tend to spike when you’re just eating ‘lunch’. I try not to think of ‘lunch’ as lunch and just graze…

A low calorie dinner option could be salmon with a quick serving of brown rice, salad and low calorie salad dressing, or maybe a 2oz whole wheat pasta dish with frozen shrimp, feta cheese and marinara. Perhaps Asian stir-fry containing carrots, broccoli, red pepper and garlic would go down well with little over 300 calories.

For snacks in between meals, a tossed salad, a fruit salad or a slice of raisin bread is unlikely to be over 50 or 60 calories. If you’re on the go you could pick up a quick low fat cereal bar or rice cakes to keep you going.

These are just some of countless possible examples of how creative you can be with a diet like this. There are actually lots of low calorie eating options, so there are plenty of possibilities for making meals that contain the foods you like best. Obviously dieting is much easier if you enjoy the food you are eating, so you should focus on including your favourite low calorie foods as often as possible.

If you know all the possibilities available for designing low calorie meals and snacks, adoption this diet can be easy and a lot of fun without restricting too much.

Enter you details below to get started on The Lunch Box Diet and either prevent diabetes or move in the direction of reversing it…

Come on you've done this before right?

You may find it hard to believe, but yes… dark chocolate is actually good for you! Well, that’s not to say that you can munch away on dark chocolate all day long and you’ll be perfectly healthy and lose weight, but it does mean you can enjoy it as a treat every now and then in the knowledge that it carries certain health benefits. Awesome!

There have been many studies relating to dark chocolate that have found that there are several health benefits to be gained from eating it. Dark chocolate is made differently to other kinds of chocolate. During the manufacturing process, a large amount of cocoa remains. With other chocolates, it gets replaced by additives and sugars. In addition, the heating process of other chocolates kills the positive health effects of the cocoa. It’s important to look out for that with 70%+ cocoa.

One of the health benefits of dark chocolate is that it helps to reduce blood pressure. It contains polyphenols which are known to reduce blood pressure whilst not effecting the individual’s body weight. It also contains magnesium which is helpful for reducing blood pressure.

In addition, dark chocolate has been shown to help improve the function of the heart as it helps the arteries to relax. Being as it contains antioxidants, it helps to prevent free radicals from harming your heart.

Dark chocolate is also shown to reduce bad cholesterol. This is because cocoa has the effect of suppressing the appetite and increasing energy.

So, if you enjoy the taste of dark chocolate, opt for dark chocolate that has the highest cocoa content, as the cocoa is responsible for all these health benefits.

If you happen to be a dark chocolate lover, you may be enjoying what you’re reading. Unfortunately though, you can’t just eat dark chocolate all day long and live healthily. While there are many health benefits, it is very high in calories. Well, you weren’t expecting it to be a super-food were you?

The good news however is that you can easily enjoy dark chocolate as a treat every now and then and if you’re using The Lunch Box Diet you’ll know you’re allowed treats. As I’m sure you’ll know, the key to a successful diet is to have good balance. Dark chocolate will certainly be a much more beneficial rare treat to have than many other snacks.

As with all types of food, moderation is the key. Dark chocolate can quite easily be included as part of your balanced diet and is a no brainer if you want to treat yourself every now and again and still get some health benefits.

If you want to use this tip and build dark chocolate into your diet (maybe without plastering it all over your face) and still lose weight then you’ll love my step-by-step proven health formula that still allows you to eat the treats you love, guilt free – click here.

We all know that the equation is simple – healthy diet = good health. But have you ever really been told the specific benefits of healthy eating? The sad reality is that few people really bother to check how healthy the food they are eating is. Like most people, you no-doubt know that a healthier diet will benefit your health, but do you know what this really means?

Few people actually know the full range and depth of the benefits that a healthy diet will bring them. Perhaps if more people knew the following then we wouldn’t have so many problems with obesity and bad health.

Here are some benefits of healthy eating that you have not known about:

-        You will literally feel happier. Eating good foods literally causes more happiness chemicals to cycle through your body.  Because of this, you look more attractive on the outside, you have more energy, and the doctor will hardly know who you are!

-        Your immune system will be stronger. Healthy eating is like putting up a no-entry sign to disease and illness

-        Your brain becomes sharper and more alert. If you have exams coming up, a good diet is key for aiding your focus and concentration. Even in old age a healthy diet is known to enhance the brain functioning. With a good diet, you can stay as sharp as a bean into your late 80s.

-        Your skin will glow. Did you know the secret to glowing skin is a healthy diet? This not only makes you look great on the outside, but it strengthens you from within.

-        A good diet makes kids develop better. A healthy diet ensures children get all the nutrients they need to fit with their active lifestyles. Grades at school, friendships and their growth are all effected by the foods they eat.

There are too many people nowadays who grow old and end up regretting not having a better diet in their younger years. Good eating can help to give you a life free from illnesses and tension, and can keep your body and mind fit for the length of your entire life.

It is never too late to start eating healthily. You’re never going to encounter bad effects of a healthy diet. If your diet is not healthy and you want to improve your future, you need to make changes NOW.

Click here to get started on The Lunch Box Diet now…

A lot of people seem to shell out tons of cash on the newest creams and lotions, hoping to give them that glimmer or glow that they are looking for. There is something these people are unaware of – if they were to eat more healthily, they’d have this glow naturally. In fact, healthy eating is the key to feeling good and looking younger. If your body is healthy on the inside, it will look good naturally on the outside. Then there’s plenty of money to be saved on creams and lotions.

If you ask any woman what her secret is to having such an attractive glow and healthy skin, more often that not it is because of the healthy foods they eat, not the creams they use. So if you want to have healthy skin, look young and feel good, the solution is simple – change your diet.

You may find it hard to stick to a diet if you have such a hectic schedule, but ask yourself this: if your lifestyle is so hectic, how are you going to feel good and be healthy? You need to make the time to eat meals every day; food should be your top priority.

Start off by making enough time to eat breakfast every day. Cereal is a simple, quick and easy breakfast to eat if you don’t have much time. A glass of  natural juice on top of this would make for a very simple yet very healthy way to start the day.

If you want to look your best, you will have to learn to love veggies. Leafy vegetables and salads will provide you with an abundance of vitamins that you need for healthy skin, and will also give you more energy, making you look more vibrant.

Try to include a lot of fish in your diet, as fish contains Omega-3 fatty acids. Also, fruits and lean meats are essential, and beans, nuts and eggs are advised as they supply a good source of protein. Eat low fat foods, but don’t cut out the fats all together – you need some to aid your body’s development.

Think of this way – you look like what you eat. If you eat only healthy and vitamin-filled foods, you will look attractive and youthful on the outside, but if you eat junk food all day long… well, don’t expect many men to be asking for your number any time soon.

The Lunch Box Diet has been proven to improve skin condition due to its high levels of healthy oils and vegetables – give it a go today… Click here to get started.

Let me explain…

In today’s world, our bodies are constantly contorted into positions that are abnormal for us.

Whether it’s working at your desk for 8… 9… 10 hours a day, commuting to work or relaxing and watching television, your body isn’t meant to stay in the “sitting” position for very long.  What’s the result? Your body becomes misaligned… specifically your hips. After a prolonged period of time, your hips start to pull on the tendons and ligaments that connect it to your back. And this pulling is what causes the sharp or dull back pain the majority of who suffer from.

If you were to go to a regular doctor, you’d probably be told to do some stretches to “fix” your back.

But there’s a problem with this solution.

Most of these stretches are designed to loosen your joints. And the key factor that these doctors don’t know about is that you don’t want loose joints. You want them to be tight.

Tight joints mean stable and strong joints. And help prevent injury in the first place.

That’s why I recommend the following stretches to my clients. It helps realign your hips to relieve stress on your back, but also works to help keep your joints nice and tight to help avoid injury in the future.

Here are some stretches from my friends over at the Healthy Back Institute that you’ll want to perform daily to avoid back pain:

Shoulder Stretch: You need to stretch and develop these muscles because they are very susceptible to injury. And tight shoulder muscles contribute to back and neck pain, especially if your head and shoulders droop forward.

How To
Stand in an open doorway. Raising your arm to a 90-degree angle with palm facing out, press your hand and shoulder against the wall and doorjamb. You should feel the wall against your armpit. Slowly increase the tension as you push forward. Hold for a 10 count. Then repeat with the other arm.

Hip Flexors: You need to do this stretch, particularly if you sit all day at work. Sitting all day puts pressure on the hip flexor muscles. This is a major cause of minor lower back pain. Stretching your hip flexors muscles several times a week will prevent this kind of lower back pain.

How To
Stand in a modified runner stance, with right foot forward and left foot back, feet flat on floor. Put your hands on your hips and keep your back and hips in straight alignment. Push forward with your hips, while maintaining your erect posture. Slowly, push your hips forward only until you feel a comfortable level of tension. Hold for a 10 count. Switch sides by reversing your leg stance and repeat.

Give these a try. They work for me. Start off every other day and go from there. Consistency’s the key.

There are other steps you can take to overcome back pain and stiffness naturally, too.

In fact, Jesse Cannone – a top fitness trainer and co-founder of the Healthy Back Institute – has written a book called The 7-Day Back Pain Cure. It shows you how to get to the root of back pain problems and fix them without drugs, injections, or surgery. It also suggests numerous measures you can take to prevent back pain in the future.

Get the book for FREE!

It’s a printed book and it’s for sale on Amazon and at Barnes and Noble, but don’t go buy it because if you go to his website right now you can get a free copy by clicking here. You just pay a small shipping fee…  But it gets even better… a portion of your shipping fee is donated to one of two great charities: Habitat for Humanity or Kiva.org – you choose.

Eating out in a restaurant can be a dieters worst nightmare. There are so many scrumptious looking meals that can tickle our temptations. Unfortunately though, many of these are not good for the waistline. But luckily, with a bit or care and discipline, eating out can be lots of fun even if you are watching your figure.

Once you’ve got into the routine of eating healthily at home you’ll most likely be feeling the benefits. As you get used to it, you will probably realise that it is not that hard.

When you go out to dine though, it can hard to resist the temptation to tuck into a tasty looking high calorie meal. You need to be careful when dining; eating one high fat meal could undo a weeks worth or hard work and discipline.

When eating out, do a bit of research and take care. Before dining out, narrow down your local restaurants to only the ones that do not serve oily and greasy foods. Or, see if the restaurant offers lightly sautéed or grilled dishes rather than just frying them.

If you’ve gotten used to eating healthily at home and eating all the right things, eating responsibly in a restaurant will be as easy as ABC. Like when eating at home, be sure your intake of fresh veggies is high, whether this is in the form of salads or side dishes. If you are to eat a fatty meal like pizza, balance it out with fresh greens.

A wise way to dine out is to eat multiple small dishes rather than having one big dish. This makes eating out a lot of fun, and lets your taste lots of different fascinating flavours. Again, balance out whatever you eat with healthy salads, and stick to water and fruit juice rather than carbonated sodas.

If possible, don’t eat all of your meal in one go; ask if you can take some of it home to eat later.

If you are eating fast food, be responsible and only order a single burger with salad, and avoid topping it off with cheese and mayonnaise. Stick to just thin crust pizzas and go easy on the cheese.

Eating out does not have to become boring just because you are on a diet. In fact, it can be a lot of fun because it will make you realise that are lots of healthy meals out there that taste wonderful.

With a little bit of care a discipline, you can enjoy eating out whenever you like without having to worry about what it will do to you waist.